Purposeful Powerhouse Podcast

Why are so many people still stuck in pain, anxiety, and chronic stress—even after trying therapy, breathwork, and nervous system tools? In this episode of the Movement, Mind & Meaning Podcast, I'm chatting with special guest Cynthia Allen as explore the hidden connection between trauma, the brain, and chronic pain… and what most healing paths completely miss. You’ll discover: Why calming your nervous system is just the beginning How trauma rewires the brain and body to stay in pain The surprising role your body plays in retraining your nervous system How to unlearn stress-based habits and escape the pain loop for good What your nervous system is actually craving to feel safe and heal Whether you’ve tried talk therapy, somatic work, or meditation—and you’re still asking “Why do I still feel this way?”—this episode will show you the missing piece in your healing journey. Learn more about Cynthia here: Cynthia Allen has been working in wellness practices, health care management, and organizational consulting for over 35 years. In 2001, she became a Certified Feldenkrais® practitioner and, more recently, a Senior Trainer in Movement Intelligence. She has a personal history in overcoming childhood trauma and found the Feldenkrais Method to be a vital part of returning to present moment living. In her private practice, she has had the privilege of working with many people who also have had a history of significant trauma wanting to come home to their bodies and movement. Cynthia has written about the Feldenkrais Method, pain, and trauma for the Alternative and Complementary Therapies Journal as well as the online Chronic Pain Partners. She has conducted and published a research paper: Alternative Movement Program in Geriatric Rehabilitation in the Functional Neurology, Rehabilitation, and Ergonomics. She lives in Cincinnati, Ohio with her husband, business partner and NLP guru, Larry Wells and their puppy Darby. Visit her through her website at FutureLifeNow.com Grab her free gift of the Turning, Seeing, Sitting, Standing, While Improving the Neck mini course here: https://futurelifenow.thrivecart.com/turning-seeing-sitting-standing-ever/   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!  Today we're talking about the missing piece in healing with my special guest, Cynthia Allen, a Feldenkrais practitioner. Welcome back to the Movement Mind and Meaning podcast. I'm your host, Megan Nolan, and I am really honored and happy to have one of my fellow BBD. What's BBD, Megan?Business by Design, one of the business courses that I'm in, one of my fellow BBD family members here with me. today. Cynthia Allen, as I mentioned, is a Feldenkrais practitioner. She'll explain what that is if you don't know. But today we are going to be talking about the sometimes missed, sometimes neglected, sometimes ignored, really essential component in your overall healing, thriving, abundant success, you know, pretty much everything today. So welcome, Cynthia. It's lovely to have you here. Oh, it's good to be here, Megan. I'm excited to to share with you and explore with you. Thank you. Thank you. So we'll have you circle 26 00:01:03,360 --> 00:01:05,1000 back to what Feldenkrais is 27 00:01:05,1000 --> 00:01:08,720 and all of that magic in a moment. But we like to just get right into it. We like to just get right in and get to know you. So you have an incredible list of certifications and experiences which people, if they're curious about that, can certainly read in the show notes. But. We just like to just just get right into the beauty of the magic that is you and that has really led to where you're at now, what you're doing, what you do, and how you serve and all that beautifulness with a little bit of a glimpse into your life and into your 41 00:01:34,160 --> 00:01:35,1000 story. So will you please take us to a 42 00:01:35,1000 --> 00:01:38,880 moment, maybe where you had a open heart, open mind, realization, situation, whatever it was for you that led you to where you're at now and doing what you do?Yeah, yeahSo I think it's important just to. Say something about my earlier background that would have led me to even want to do this. So I am somebody who had quite a significant amount of childhood trauma in a variety of ways. And then I also had movement coordination problems. I had definitely difficulty with chronic pain starting at a young age, so you know. Like many of us, you you do OK. You somehow manage to keep it all together. And then there's usually some point in life that people realize they can't keep it together anymore. Mine came in the mid to late 20s when my first marriage was breaking up and my mother was also dying from breast cancer, and I really began to realize I couldn't keep it together any longer. And so I did many things. I did psychotherapy, spiritual direction, shamanic work, several different kinds of body work, art-related creative expression, and all of these things, or I should say most of them did help some, and maybe some of them even more than just a little bit. And still though,I was still a pretty big hot mess. That's just the truth of it. I was going through several years into this. I'm 78 00:03:07,520 --> 00:03:09,1000 still really struggling. So now I'm into 79 00:03:09,1000 --> 00:03:12,080 my mid 30s and I tried, 'cause I'm trying everything, right, that I can think of to try. I'm trying the Feldenkrais method. I go to a few classes and I think to myself, ah I don't know, this is a weird work. It's not too slow. It's too methodical. What the heck?And yet I kept feeling better and better and better. And I would think to myself, hold it, I didn't know anybody could feel good like this. I'd be at work managing my department and I'd 92 00:03:40,760 --> 00:03:42,1000 go, how is it that people, is it other 93 00:03:42,1000 --> 00:03:45,120 people who actually feel good?I never knew that you could actually feel good. And about a year into that exploration of just kind of going to some weekly classes, the instructor asked me if I thought I might like to train in the work 'cause there was going to be a training. coming to our area, to Cincinnati, Ohio. And I said, No, no, no noAnd then she said, Well, I'm gonna give you an application anyway, 'cause I think 105 00:04:09,760 --> 00:04:11,1000 there's something here for you. And I 106 00:04:11,1000 --> 00:04:14,200 took the application out. My husband and I were doing the classes together. I took the application out and he got into the driver's seat and I got into the passenger seat and I started to cry. And he said, What's wrong, what's wrong?And I said, I'm coming home. It was so clear. Now, I didn't really know that I was going to practice it as a practitioner. I thought I was still taking it for my own health and well-being, but which was true. But about a year in, I thought this is actually, I've been looking to make it out of traditional healthcare into something more aligned with where I was and my beliefs and. my life at the time. So it 125 00:04:56,600 --> 00:04:57,1000 did become, it took a while to 126 00:04:57,1000 --> 00:04:59,840 transition, but it did become that my transition out of healthcare management and development into being a Feldenkrais practitioner. And for me, it was, you know, it was very, very meaningful to just have a possibility to find that, oh, my body. is okay, despite everything that I thought and believed, and despite how I felt to just have someplace where there was no judgment, where I could explore movement in a way that I would never have been able to explore because I didn't really have that capacity as a child. And when I did do it through the sort of traditional physical education, that kind of thing, it was horrible. I didn't really probably know for sure at that point how much it was gonna affect my emotional state, but I was still having regular PTSD like nightmares uh when I went into the program. And And that really started to shift over the course of the first year of study to where I could you know get in bed, fall asleep and not be scared to sleep. Because I didn't know what horrible thing I was going to dream up again that night. So it's just been an incredible blessing to me and I'm so happy to share it with others. Wow. Thank you. And thank you for your vulnerability and honesty in that and. And I love that you were able to explore different modalities and approaches to find your way back home to yourself and find a tool set that really worked. And that's really the 167 00:06:39,800 --> 00:06:41,1000 essence of this podcast is mind and body 168 00:06:41,1000 --> 00:06:44,200 tools to help us thrive and overcome and move beyond anxiety and depression and trauma and stress. And and you know, as my teacher likes to say, there's many paths to the same mountain, the same mountain being that. Thriving, vital, resilient, balanced self where we do feel at home, where we do feel like we're thriving. And I know that I can relate to what you said and and perhaps many of the listeners and watchers can relate too of having that moment of realization like this is this feels like my true and natural state and and having that realization that. For a long time I was like, really? Like, do people really feel that good?Do they feel this happy?It seems like it's not a real thing, you know, cause it just felt so foreign to me. And so I love that Feldenkrais and and I know later on you're gonna share some ways to get connected and to understand and explore that deeper. And so if people are curious about it, definitely check out the link that we're gonna share a little later on. But just so you know, it'll be in the show notes. So can we talk about how many people may understand at a deep level, but maybe not conceptually understand the interplay between many of the things that you mentioned, complex trauma or trauma itself, anxiety, stress and chronic pain?I mean, we all know the commonality is the body, but can you? Explain a little bit deeper from your perspective that sort of dance and interplay between these very common experiences that many of us have. Yeah, I think it's, I think it is really complex. And so anytime somebody gives an answer that's too simple, we ought to, 211 00:08:25,1000 --> 00:08:28,960 we ought to pull back a little bit. So let me. So having said that, I'm probably going to try to give an answer that's a little too simple, but. When we think about the way a human being functions, like we think of the thing called emotions, emotion, right? We think of emotions as if it is something that's in our control separate from the physical body or movement. And that's not true. I mean, now we're even discovering that the bones are sending signaling up to the nervous system, to the vagal system about emotions. So that when we say things like I felt it in my bones, that may not have been too far from the truth. And you know, a few years ago, we were really big into the gut, right?The gut, oh my gosh, the gut, the gut. And then it turned out the gut is is maybe perhaps triggering Parkinson's disease. That was something that came along as, oh, the gut is talking to the nerve and somehow it it sets off Parkinson's disease perhaps. So there are, Lots of studies now that show 238 00:09:31,1000 --> 00:09:34,880 that we are really a whole package. We're always a whole, whole package. Now, the way that we develop as babies is through the sensory world around us. So we start 244 00:09:49,440 --> 00:09:51,1000 out and yet it does look like babies are kind of born with a personality. I mean, it doesn't take long for anyone who's had more than one child to go, well, that child is different than my first one and the third one, whatever, you notice that they're different. And yet they have a long road of apprenticeship, of growing in order to really step into who they are. And that beginning state is in this sensory world where they're they're just like, you know, right, 'cause they don't have any choices yet. They don't coordinate hardly anything. First, it's just sucking and breathing and pooping. And And then it's like looking, like I can look maybe, and I can start to get my thumb maybe to my mouth and stuck on my thumb. And then it starts, 264 00:10:37,1000 --> 00:10:40,400 oh, I can feel the surface and I can press my foot and when I press my foot, which of course they don't even know as a foot, but in the act of pressing, they begin to know it as a foot. And so we know that the child is experimenting around 4000 times with every single possible movement variation before it goes on to explore and acquire a new set of skills. Another variation. It takes 274 00:11:03,440 --> 00:11:05,1000 time to build habits. It takes time to build habit. Now within that,There is not just the child doing that, but there's the parents and the environment around them. So parents will pass on things to children like fear of them hurting themselves or fear of them falling off of something, or they will over reward them for discovering something that for the child was really cool and they liked it. But then, oh, now mom and dad like that a lot, so I should just keep doing that. by accident in the celebration for the child, the parent can actually take over and smash down or or hover over or make it hard for the child to find their own emotional state about it as the primary thing that matters. And it's not anything anybody does on purpose, right?We We love seeing our animals, our children, other people excel and learn for sure. 297 00:12:03,1000 --> 00:12:06,1000 So it's not a critique of parents,But all 298 00:12:06,1000 --> 00:12:09,400 of this matters. So whether the parent is a parent who cheers their child on, or the parent is one that doesn't notice what the child is doing at all, or whether the parent is one who has problems with anger and does a lot of yelling or the environment is chaotic, the the whole state of the human being is being formed within that, not just the emotional state, but also the sensory state of how we know our bodies. What is our, what is our relationship of our hand to our arm, to our mouth, to our shoulder? Everything is being formed in that whole container of being a baby. Now it it lays down all these habits because 314 00:12:46,240 --> 00:12:47,1000 you and I couldn't possibly get out of 315 00:12:47,1000 --> 00:12:49,760 bed every morning and start from zero. We've probably seen those documentaries where people have lost. a significant capacity to maintain memory. And they do try to start over every day, kind of from zero. And it would, you can't get out of, hardly get out of bed. How do you roll over?How do you put on your shoe?How do you put on clothes?I mean, we can see the absurdity of that. So these are deep 325 00:13:09,520 --> 00:13:11,1000 habits. By the time I was in my 326 00:13:11,1000 --> 00:13:14,960 thirties and somehow feeling I had no choice but to really dig in and examine what was going on and looking for guidance, Most everything that I'd ever thought, mostly dark thoughts. I hardly had any positive thoughts. Dark thoughts, right? 334 00:13:32,1000 --> 00:13:35,840 The The belief I had about myself, I'd have probably thought those millions of times. Thought is a habit. It's a movement. I cannot say that enough. It's a movement. So it's all movement in the human body, whether it's your sense of swallowing,or me looking at you right now and receiving that image or or touching somebody else or somebody touching us, that's all movement and so is our emotional state. So it's a very important thing I think for us to grapple with 348 00:14:11,1000 --> 00:14:13,920 and I hope it can be helpful because if you have the right tools, you can begin to interrupt habits that no longer serve you. First, you have to know about them. You have to be able to discover that they no longer serve you. And it's funny the way that humans discover habits. We often discover them by accidentally doing something different. The environment didn't really take us in our normal pathway until we do something different and we like it. And then we go, wow, that's really unusual. OhhThat means this is what I usually do. Ohh This is what I usually do. Ohh I like, I didn't know he did that. I do that. I do that. My gosh, I do that a lot. In the Feldenkrais work, we 368 00:15:05,280 --> 00:15:07,1000 actually set up movement lessons in order for people to discover from in a really non-judgmental, in a very similar way as these babies, as you did when you were a baby. If you had a fairly good birth and a fairly decent set of parents, you were able to do this as a baby. We're trying to take you back to a place of non-judgment, of relative innocence where you don't regret, but we have some place that you can go and we do these movement, I'll call them experiments, in which you learn to be the observer as well as the person who is 383 00:15:46,400 --> 00:15:47,1000 being experimented with, so you're 384 00:15:47,1000 --> 00:15:50,560 completely in charge. and 385 00:15:51,440 --> 00:15:53,1000 you begin to realize, oh, every 386 00:15:53,1000 --> 00:15:56,960 time I go on to get interviewed, my right shoulder comes up. Ohh Every time I go to do these interviews, I cross my arms and I don't even like the feeling of it. That's interesting. You can begin to find ways to interrupt the habit patterns. And if you stick with it, you begin to realize that the the skills that you're learning can be carried over beyond the sort of physical awareness into the emotional awareness. Umm I love that. And And two of the tools we really speak to, which it sounds like you're saying in pretty much the same way. The two of the tools that we really use in the Power Pause movement are first and foremost, as you mentioned, Non-judgmental self-awareness, right?It is learning to become a witness and be 406 00:16:46,480 --> 00:16:47,1000 present with these patterns, with these 407 00:16:47,1000 --> 00:16:50,680 habits, and to cultivate compassionate curiosity because these are learned behaviors, right?And so these are learned patterns, learned habits. But the beautiful thing that you said that we often speak to here is, is the ability to change that once we cultivate those two key starting points. And then with these experiments, with these tools, with these practices, we can begin to. 417 00:17:09,1000 --> 00:17:12,360 Shift these patterns as we learn to to witness and and hold space for them, right. And just by knowing that they're there, we have that willingness and that curiosity. And so I love that. And so would you say that, you know, these 423 00:17:23,200 --> 00:17:25,1000 patterns are part of what keep us in the stress pain loop that so many people are experiencing, whether that's physical pain, but more so in the context of our conversation, emotional pain or mental pain? Yes, I think that ohh much of physical pain of the chronic musculoskeletal pain is caused by the defense against. That defense against might have started out in in a particular way that was important, but then as time has gone on, it's just become very chronic and anywhere that 439 00:18:05,1000 --> 00:18:08,720 there's a holding,It means that you're not able to use your physical self as well as you could use it. So that it means that you're not getting good circulation into that area. So there's a whole host of things there. There is studies that say that, and really compelling studies that say that there is a correlation between chronic pain and someone who's had adverse childhood events. But you've got to be really careful with that kind of stuff because we don't want people going around looking for trauma in their background or for them to figure out why they hurt. For the most part, if you've been worked up by a physician, you don't need to be concerned about why you hurt. You need to be concerned about what's the solution of unlearning the patterns that go with it. And the same thing is true emotionally when we hold an emotional pattern. So let's say that the emotional pattern, like one I had was all men cannot be trusted. I didn't have, there was no gradation. It was all. And so through that lens, I would live my life and I would reinforce that emotional piece of there it is again, they can't be trusted. There it 471 00:19:24,440 --> 00:19:25,1000 is, they can't be trusted. They can't be 472 00:19:25,1000 --> 00:19:28,080 trusted. They can't be trusted. I could reinforce that for myself all day long. I didn't have any reason to have a different lens, but it became clear that I needed to find a different lens or I didn't have a life that was really worth living. You've got to find your way out of these corners that we end up in by accident. We didn't want to get there, but it happened and then you start to realize, okay, what I have here is me. Here I am in the corner all by myself. I can't, I can't make it through that corner. It's not going to let me go 487 00:20:02,320 --> 00:20:03,1000 through it. So then it must be a need to 488 00:20:03,1000 --> 00:20:06,720 turn around and start to examine what else is available to me, right?So I can totally relate to that. You're like standing in the corner, like, what's the problem?Why can't I change it?Because in that One Direction, only at the pivot point of the corner. And then, like you're saying, when we turn around and we realize, oh. OK, right. And all that OK might be very scary because we our world was so limited before. There is a safety and there is a safety in believing the things we believe. But because when you 502 00:20:41,040 --> 00:20:43,1000 turn around and you go, hold it, what 503 00:20:43,1000 --> 00:20:46,880 is all of that?Now, the thing that we believe has kept us safe, even though we know on another level it's not true, the thing that we believe has kept us safe is totally up for grabs. So that's that's pretty scary. So having these somatic tools that you're teaching, that I teach,where we can bring ourselves back here, present moment, grounded, butt on the chair, feet on the ground, head going towards the ceiling, breath, easy, normal, natural breath. Looking around what we see, and then we can take it into other kinds of movements that we can begin to foster more and more ease, more and moreeven elegance after a while. Then now we have are creating the environment in which we can afford to look around. We still can turn into the corner anytime we want, but we can say today I can maybe turn my body five degrees and that already opens up a huge amount. And maybe some days we feel like we can turn out and face the world sort of head on and go to the center of the room and look all the way around. So it's it's these tools that are at the level of sensation and curiosity, experimentation, non-judgment that can really make such a big difference. Umm I love that. And And I know that many of us can relate to That feeling of, OK, fresh perspective, right?Maybe we have, we listen to a podcast, maybe we do some, a journey of sorts, breath work, you know, shadow work, psychedelics, who knows?We have this moment where we turn around and we're like, oh, oh wow, OK, there's a whole big world out there. And I was just in this little zone and now. And that in and of itself is very liberating, very freeing, very exciting, but also potentially threatening to be a preconceived normal of the nervous system, right?Because it's new, it's totally new, it's unfamiliar, it's unpredictable. And so from your point of view, when we are turning around, whether that's through sensation, through movement, energetically, you know, mentally, all the all the ways we're turning around. We know that coming to a place of safety and center within ourselves to create that baseline, like you said, and I love the ease to elegance. I love alliterations and I just love that visual. So beautiful. So calming the nervous system to create that centered, OK, I can do this. This is a new phase. Here we go. We know that that's important, but oftentimes is just the beginning. So can you talk a little bit about that and maybe talk about what from your perspective, like what are next steps?What is that progression from there? And how do we turn around and make some progress forward? Yeah, yes. So it it starts with creating a sense of safety. I'm home. I'm home in my body. I'm home with myself. I don't. have a continual constant critical eye towards myself. But that's the kind of calmness and a centeredness and a beingness that we often will foster in like meditation or maybe you know you have a a place at the end of the exercise class or your asanas that you go into a really nice bone. But that's not, that's a calming, that's learning to calm oneself in one's nervous system. It is not learning to regulate it. Not really. It's only one place. So you you then tend to go back out to function in, let's say your job. You go to your job and you're like, oh my God, it's the schedule again. And then I got to talk to this person, and then this person, and this person. And then the whole nervous system kind of lights up and goes bonkers again. And then you bring it back down at the end of the day with some kind of calming technique, if you're lucky. Calming tends to become compartmentalized you know to a certain kind of environment. And so what we we need to do is learn to regulate and that's to be able to bring it up and down. You do need to have a nervous system that goes up. You know We need We need to be able, if we want to run across the street, If we want to get something done fast, you can be such a thing as too calm. And you can also be you know totally wildly chaotic and not able to function too. So it's the ability to take yourself in and out, what we call reversibility in the Feldenkrais work. So we're looking for reversible movements, reversible action. So that if I go to reach for something and then I fall over, that is not reversible. That's not reverse, that's a bad idea, right?But if I go to reach and I realize my balance is being lost and I know how to bring myself back without hurting myself, that is a uh a reversible movement. And the same thing is true on the emotional scale. We don't wanna just be able to turn around and go, let's let all of this come in. We want to be able to turn around in degrees and go back to where we came from, step out, step forward, step to the sides. And I do mean that both literally physically, as well as in the way people think of their emotional state, which is a little bit different, but the words can still work across the physical and emotional. So the ability to regulate. So in the Feldenkraits work, we often start with these. The base in our lessons, we call them lessons because they are the active process of learning and we're not trying to drive towards a specific outcome other than that the person is in the learning process in the most conducive way that they know how to create for themselves right now. Then we take those lessons that might start with a lot of calming, a lot ofA lot of just being at home, feeling the surface, learning how to monitor your breath. But then we're gonna go into increasingly more difficult movement sequences. Not necessarily ones that you might think of as like becoming a pretzel necessarily, but like when you have to work harder to understand what's being asked of you. You have to think a little bit more. You have to go, huhI don't know if I know what that means. Did I ever feel that part of myself?I'm not sure about that part of myself. What would it mean to use that part of myself in the reaching process? What does it mean if she starts to ask, can you use your other leg, your foot, your pelvis to help you reach or to roll or to to do judo rolls or to spiral up and down or a variety of different kinds of actions. So we're looking at the process of action. And how can we allow those actions to be well regulated throughout?And so that the amount that your nervous system is like fired up and ready to go is appropriate for what you're doing. It's appropriate for what you're doing. It's not like fired up and ready to go, but you're supposed to be sitting here eating and having a really nice little breakfast that's quiet and calm. Well, I love that. And what I'm hearing you say is it's an exploration and we're creating versatility. You know, we're creating that ability to rise to the situation and then settle ourselves back down and not not live in the extremes, but find that mid happy ground that feels good both in our body as far as a movement perspective, but also in our ability to turn around and take it all in and make these shifts and step forward. And so thank you. I appreciate that. So you've shared a lot of really great tools and insights. And so we've reached the point of our episode today, of our experience today, where we're going to take a little power pause. And so we would love to have you guide us through this really powerful tool that people can use in any situation to calm themselves, calm their mind. And so would you please lead us through this? Yeah, so I want to lead you through something that comes from Michael Krugman's work called Founders' Sleep. He was also a Feldenkrais practitioner. He's no longer with us, but his work lives on. And he had a work that had three different components to it. One of them was called a date tamer, something that you could do anywhere, anytime in order to bring your nervous system back to a calmer state. And so we're gonna look at the secret handshake. The one thing that is really nice about this, it's also, I'll think of the other name too, but it's nice about this is you can do this anywhere. So you bring your hands out so you can see them and it doesn't matter which hand you choose, but you're going to wrap your fingers of one hand around the thumb of the other, that's all. Now the other fingers are still extended up in the air, okay. and you're going to extend now. Okay, let's do it again because I got myself confused looking at the camera. Okay, so here you wrap around the thumb. Now the fingers that wrapped around the thumb extend your index finger. So extend your index finger. Now wrap your fingers around it. So now you have two hold points. You've got your thumb and your index finger, and you're going to place them on your lap because we don't need any additional tension. in your body anywhere, just enough for you to know that you have your thumb wrapped with your fingers and your index finger wrapped with your other fingers. And we don't practice deep breathing. We practice light, easy, simple, slow breathing. So whatever feels to you like a nice breath is what you get to breathe. You don't have to make it anything special. And as you feel yourself sitting here, breathing in and breathing out, at whatever rate you are enjoying right now, on the next inhale, just ever so slightly squeeze the thumb. And as you exhale, release it. As you inhale, you makeA squeeze is only enough for you to know you've increased the contact, the pressure. It's not to strangle it. And as you exhale, you release and you let the thumb slowly be released from the pressure. The length of your inhale is the length of time that it takes you to do the light, easy squeeze. The length of your exhale is the time it takes you to slowly release that squeeze so that you synchronize the squeezing with your breath. Now you can pause for a moment. Just release your hands for a moment. You can bring them back up and we'll just practice this one more time and just stay with the same handhold, it'll be easier. So wrap your fingers around one thumb, extend the index finger of the fingers that wrapped around the thumb, wrap your other fingers around, place them back down, very comfortable. You could rest them on a table there if you are standing so that you don't have to hold the weight of your arms, you just really want it to be simple. You can imagine this is under a table at a meeting or you're at a family gathering. Your hands just look like they're just sitting in your lap. You don't have to, nobody has to know what you're doing. And now maybe as you come into your breath, on your exhale, you'll squeeze the thumb. And as you inhale, you release. You squeezed gently, lightly on the length of your exhale and you released on the inhale. So one of these was more pleasant for most people, either squeezing on the inhale or squeezing on the exhale. What was it for you? And I think it might be previous conditioning, but more comfortable was the squeezing on the exhale and relaxing and opening on the inhale. That's just the pattern we use in yoga. So it's familiar to me, but I like the diversity. I like the switching it up. Yeah. And so there's no right or wrong in this. You get to choose the one you like. And if it turns out one day you like it one way and another day you like it another way. That's totally fine. You don't have to do anything at all to somehow feel like you'd have to get squeezing right. The most important thing is that you don't squeeze. Yeah. It's so gentle. It's so gentle. Like if you were to think that you had a baby's hand and you wanted them to know you were there, right?Or a loved one that was ill and you wanted them to know that you were there, it would be so gentle, just so gentle. And you just go around with that. So you can do this at a stressful gathering, meeting. You can just turn yourself around at your own desk. If you are here, I could turn myself around away from the computer for all of you behind me. I'd like to do it for just a few squeezes and breaths and there will be an almost immediate calm. I remember we had a class where a woman who had been in significant, significant pain came and we did this together and she said, that's like the first time I haven't felt pain in years. And it was only like 5 minutes. It wasn't very much. It was really amazing what can happen when a person is able to bring themselves just to a moment of relative calm. Oh, I love that. I love the practicality. I love the ease of it. I could definitely feel the the calming coming through. Thank you. And that nice anchoring feeling. So if you're just joining us for the power pause, this is actually part of a complete episode of the Movement, Mind and Meaning podcast in which we are going a lot deeper with Cynthia Allen and talking about the missing piece and healing. And so this power pause was. A continuation of that lovely conversation. And so make sure to listen to the full episode because there was so many more Nuggets, so many more insights that, you know, if you are looking to be able to truly support yourself at the deepest level of your healing and move beyond trauma and anxiety and stress and sadness, then this episode has, I'm sure, many golden Nuggets for you and as we prepare to finish up. just this PowerPause section and the whole episode, I know that you have a tool set beyond this beautiful secret handshake that we just got to practice, a gift that you would love to share with people. So will you tell us just a little bit about that, please?Yeah, so it is pure Feldenkrais and it looks at the function of turning. Turning, if you are gonna ask the thing that I see that most people have a restriction in, it's just this basic ability. And so that means you're carrying a lot of tension in the neck and the shoulders that you don't really even know that you're carrying. And so it's a series of short lessons. They're They're not as short as that beautiful secret handshake, but they're like in the 10 to 15 minute range. And it begins to help you really realize how quickly you can release muscle tension without stretching, strengthening, or pushing yourself hard, just really Starting to break up the habit of how you hold yourself and how you move. I love that. Thank you. And so make sure to check that out. I know that there is. A code for you to get full access for free. So all of the information is in the show notes, both here on the video and as you're listening inside the audio on whatever magical platform you'd love to listen on. So make sure to grab that. And if you're just watching the power pause, make sure to listen to the whole episode as well if you're on YouTube. And so as we close off today, Cynthia, do you feel? That there's anything that you would like to share from your perspective, of your beautiful background, of someone to someone, excuse me, to someone that may be in a season of sadness or maybe in a feeling of anxiety, maybe in this moment or of late that you would like to share to them. If you can literally just speak to their heart that you would love them to know that you think might be supportive to them, or maybe something that you would have liked to have heard at a moment in time like that in your past. Yeah, I I think one of my teachers talks about biological optimism. Ruthie Alon had this great phrase called biological optimism. And for me, biological optimism is when you you wake up and you realize the day ahead of you and you say, I can do this, I got it, I can do this life. You see your life folding out in front of you and you go, I can do it, I can do it. So many times when we're stuck in anxiety and stress, we don't recognize that we have been doing it. We've already been doing it. So now it's just about improving, somehow making it more pleasant, more easy. It's just building our skill set at navigating a little bit more. You've already been doing it. You can do it. You can do this life. We can do it together. That's beautiful. Thank you. Yeah, that is important. And that's a reminder that we all need, right?We all need. We need to hear from others and we need to. We get to practice speaking to ourselves as a beautiful reminder and a coming home. And so thank you so much. It's been so lovely chatting with you today and. I know that you know you have so much wonderful magic going on. And so once people grab the freebie that you just spoke to, again, it's in the show notes. They'll be able to get connected with you and ask any questions that they might have about your work, about Feldenkrais, about how you can support them. So make sure to connect with Cynthia. And also we would love to know what landed for you. And so we will also include her Instagram in our show notes. So if you feel so comfortable, you can take a little snapshot and share it to your stories and tag us or send us a DM because. This is really about being of service and helping you to return to that, knowing that of that biological optimism and of that centered state where you know from your heart, from your bones, as you now learned that you can do this right. And and life is, as we discussed before we started recording, a wild roller coaster sometimes and having tools, having support, having community, having people that have walked the path and maybe you're just a couple steps ahead and can turn around and hold your hand really gently. Like a little baby hand and help you to walk forward too. And so thank you so much, everybody. And thank you again, Cynthia. It's been really lovely chatting with you. Thank you. It was a pleasure, Megan. Lovely. All right, everyone. Well, thank you for being part of this beautiful global movement. Thank you for doing what you do and showing up because. Yes, you are amazing and resilient and life is challenging sometimes. We admit that 1000%. And so thank you for hopefully getting some insights and tools. And now you know that once we learn something, we get to practice it, right?We get to, we get to start to implement it and that's where the true magic is. So let us know if what landed for you and we look forward to seeing and hearing you in the next episode. Take good care, everybody. Bye, bye.

NEW WORKSHOP ALERT: "The Productivity Leak" to discover the 8 success stopping habits that might be draining your team's energy & focus (& how to shift them in just 9 minutes a day)👉 Save your seat here: https://www.megan-nolan.com/productivity You don’t need more hours in the day. You need to use your brain the way it was built to work. In this episode, we dive into what the latest neuroscience tells us about focus, fatigue, and performance—and why ignoring your brain’s natural limits is the fastest way to drive burnout, not results. 💡 Inside: The rhythm your brain runs on—and why pushing past it backfires What the top 10% of productive people do differently (hint: it’s the 52:17 rule) How to quietly destroy decision-making, creativity, and focus What has to change if you want success to be sustainable, not exhausting If you’re serious about preventing burnout, boosting performance, and building a team that actually lasts—you’ll want to hear this.  And if you want to turn these insights into action, join our free live workshop: "The Productivity Leak" to discover the 8 success stopping habits that might be draining your team's energy & focus (& how to shift them in just 9 minutes a day) 👉 Save your seat here: https://www.megan-nolan.com/productivity Because the most effective way to boost performance isn’t more hustle. It’s recovery. Rhythm. And leadership that knows the difference.   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   The number one mindset shift in preventing burnout is exactly what we're going to be talking about today on this week's episode of the Movement, Mind and Meaning podcast. I'm your host, Megan Nolan. And before we get into this short but sweet episode. Have you signed up for the Productivity League yet?This is a brand new workshop where you will join us for free and learn the 8 success stopping habits that might be draining your team's time and energy and how to shift them in just 9 minutes a day. So if you haven't signed up yet, you can sign up and join us live if you make it in time or catch the replay if you catch this in the few days of the workshop itself and the link to do that will be in the show notes so. Join us for that. Now, the number one mindset shift in preventing burnout. Lean in because it's not AI. Lean in because it's not an app. It's not a hack. It's not a brand new hot shiny strategy. It is that breaks are tools, not rewards. Breaks are tools, not rewards. And we're gonna talk about the science behind why slowing down will actually help you to speed up, why power pauses are the most effective way to boost your team's energy and performance, and how you can begin to integrate this and implement this literally today. Literally today. Because the truth is, is that burnout is a symptom of an exhausted, depleted. Nervous system. And when we get to that point of complete depletion, it takes a long time to get ourselves back from it, to recover at a systemic level, physically, mentally, emotionally, on a overall holistic level. It takes a really freaking long time, and that's because we've literally burnt out and depleted all of our resources. And so it's really imperative that we are proactive and that we recognize that in order to be functioning and performing at your best, as well as, and I think more importantly, feeling your best, it's important that we are proactive. And when we think about performance, we think of being able to get to the finish line in the most effective and efficient way. And we forget that in order for us to do that, it takes thriving at the level of the body, the mind and the spirit. Because you are not a robot. You are not something that is wired in a way that is. Able to and has the capacity to be performing and running at 100 all the time. And let's talk about this from a level of the body. So you probably are familiar with your circadian rhythm, which is where you start to get sleepy near the end of the day when the light changes around you and where we have a an increase in melatonin and serotonin and that cause you to get sleepy and go to sleep. And so that's your circadian rhythm that we naturally have throughout the day. So we have another rhythm that's in your body that's called your ultradian rhythm. So your ultradian rhythm, depending on the person, runs about every 60 to 90 minutes. And So what happens is, is that with the ultradian rhythm, what happens is the your brain works in natural cycles of high and low alertness, roughly every 60 to 90 minutes. And so at your peak, at the peak level of performance, when those levels are high, then we are able to focus really clearly, we're able to solve problems, we're able to create, we're happy, we're engaged, we're we're in, we're very much in that output phase. That's when the levels are really high. And so when the brain after it starts to release lower levels of dopamine, which is what helps to really create that ultradian rhythm. The the shift in activity where we enter, rather than being at a peak, we enter a trough, right?We we have that natural cycles of high and low alertness after about 60 to 90 minutes. Depending on the person, we have a drop in focus. We have a higher levels of cortisol. We shift in our brain activity because cortisol spike triggers activity in our amygdala, which is the survival center of the brain and decision fatigue starts to set in. We get really distracted. We get, we can tend to get a little more irritable. We are not as able to create and design at at that level that you you know you're capable of. So this is a natural rhythm in your brain. And so this means that in order to maximize how much we can and how much we can do in that peak, we also need to respect that in the through. There are certain things that you can do to bring yourself back up to that peak performance of the brain, and that one of those is not overriding this rhythm. And so when you notice after about 60 to 90 minutes that you're you're fatiguing, you're distracted, you're, you know, bouncing from project to project, you're staring at a blinking screen or the blinking wheel on your on the Google Doc or whatever it is. Is that we can recognize that in that moment is a really prime opportunity for you to resource and replenish yourself. So we use a break as a tool, not as a reward. So a tool here is when you notice that you're starting to fatigue or that your output is decreasing. That's when it's time for a power pause to replenish your energy. And So what I mean here is that at when you notice and if you wanna be preemptive, there's actually data that shows that it's about at a fifty-two minute mark for most people is really important for us to take a break. And so we can use that opportunity to get up to move your body because you're not a rock, right?You're not a rock. And so it's really important to recognize that in order to feed the ability to continue on and get to the finish line of the goal, we can slow down, we can step away from the task at hand. Maybe it's to go refill your water bottle, have a snack, take a power pause, move your body, re-engage that more aligned, efficient posture so that your body is getting energy naturally without having to consume a load more caffeine or, you know, have some sugary snacks. What we're doing here is we're nourishing the ability for your body to perform. Because when your body is thriving, it sends the signal from your nervous system, from your body up to your mind, right?And if you're in that strong, open power pose, then your body is signaling safety. And when you signal safety, then the amygdala, which is the survival center, the threat detection center of the brain, receives the signal that everything's OK because you're not scrunched over in weak posture, taking short, shallow breaths, which trigger stress even more and your body's signaling. Up to the brain that everything is copacetic in the body and then your prefrontal cortex, which is the high functioning creative aspect of your brain. The decision making aspect of your brain comes back online. So not only are you. Working with that ultradian rhythm more instinctively and intuitively, you're actually nourishing your nervous system so that you are able to in that regulated state. And So what we know about the brain and the nervous system is that we don't perform well under stress. And so if we're constantly we're bypassing that natural rhythm of the body and we're attempting to just power through and keep going, we tend to default and we tend to run more on the cortisol levels versus the the dopamine and the oxygen. Which are more nourishing neurochemicals in the body that we talked a little bit about earlier. And so when we are working with the natural rhythm of the body in those 60 to 90 minute cycles, we step away, we take a power pause, we nourish the body through movement, we're nourishing the body through water, nourishing snacks, then we're supporting the system, right. And when we support the system, we're resourcing the system and when we are back online from that place of. Groundedness and centeredness and focus and clarity and that level of awareness within the nervous system, we signal the prefrontal cortex to come back online. And as I mentioned, that's considered the CEO of the brain and it's responsible for decision making, problem solving and planning and focus and clarity. All of those things are the responsibility of that part of the brain, so. We're signaling that part of the brain through the body, right?We 80% more information comes from the body to the mind versus the other way around your. Brain only signals about 20% of the activity of your nervous system. So it's important that you're nourishing the body and treating it as the tool that it is, right by giving it that power pause, giving it the moment of movement, of breath, of grounding, of play, whatever it is, because that naturally supports the higher levels of creativity and focus and performance. So it really is a beautiful way to nourish the system. And then when the the body is in homeostasis and in that regulated state, then all of the systems get what they need to thrive. So we have the longevity, we have the output, we have the joy, we have that expressiveness, we have the playfulness, we have the natural energy flowing in your body. So that's really quite interesting, right?And so I said it wasn't a hack, but it it is, it is in a way, right. And so. What's interesting here is that in addition to that ultradian rhythm, where the natural rhythms of the brain cycle at about 60 to 90 minutes, after about 60 to 90 minutes, the prefrontal cortex, which is that key player in everything that we just mentioned, it starts to fatigue. It starts to fatigue because of everything that we just mentioned. I E if you're asking it to do a lot of work, it it's not able to do that high level of quality output consistently for long periods of time without what?Without the pause, right?And that's why power pauses are the most effective way to boost and maintain energy as well as boost and maintain performance. And so after about 60 to 90 minutes. We start to have fatigue in that area of the brain, which impacts your decision making, which impacts your the quality of your thinking, the clarity of your output. And so you're more prone to distractions, you're more prone to mistakes, you're more prone to impulsiveness, right?And so this is all really, really based in neuroscience. But it's looking at your productivity and your performance from a more holistic perspective because we can't just be running the machine ongoing, the machine being you ongoing and expecting high quality performance if we are not working with the natural cycles. And here we start to recognize and that's why it's the number one mindset shift in preventing burnout is that rest and breaks are a tool to ensure that high quality level of performance. And not a reward for such things. And So what we're looking at here is how to continue forward on the journey without exhausting yourself and getting anywhere near burnout. And that's why power pauses are so key, because what they do is they replenish and support your nervous system. Therefore, your the quality of your thoughts, the energy that you're in, the mood that you're in, the posture that you're in, the way that you communicate, the way that you listen to other people. They support all of those things in a very beneficial way because they're supporting the system at the deepest level. And when we can shift brain activity from that stressed out, worried, anxious, spiraling. Patterning of the amygdala or stress into focus and clarity and presence and solid, grounded leadership energy. Because that's what's available to you when you are in that regulated, centered, grounded state, not running on the fumes of cortisol and exhaustion and caffeine, but instead replenished and resourced and ready. And you're really steady within that readiness. You're able to do the tasks because you're working with the natural rhythms of your body, not attempting to run a million miles an hour for an extended amount of period, and then finally rest on vacation for two weeks at the end of the year. No, in order to perform at the peak capacity and output and ability. It gets to come from that resourced place, and that's why we want to look at these breaks and power pauses as the tool that they are, so that you can access all of the gifts that you have, so that you can access all of these different qualities that you have, and you're doing it from a very steady space. You you're able to be driven and ambitious. You're detail-oriented, you're focused. You are saying yes because you want to, because you're a resource and you're not getting to the point of depletion or exhaustion. And so it's really important that we have this mindset shift around these moments. And the beautiful thing with power pauses is because they are very effective, they're also very efficient. We don't need to take long periods of time unless you want to do that because they're very effective in just three minutes at a time. So 3 minutes of very focused attention is enough to create a shift in the nervous system, to shift the inner state and come back to that place of connected awareness and come back to that place of regulation so that you can show up. Very intentionally, very grounded, focused, ready for action from that place of being resourced and taken care of at the deep level of the nervous system. So that's what I wanted to share with you today. I wanted to share a quick little action-packed, but also hopefully perspective shifting because it's so important that we recognize that. As much as we are appreciative of advancements in technology and you know, in the systems that we use, the core system that you use is you and your body is the vehicle for the mind. And the essence of you, which are your unique qualities, which cannot be replicated by artificial intelligence. And that's one thing that, you know, as incredible as a I is and technology is, it will never replace you and the core essence of you and the way that you show up and you do the work that you do. So we need to, we get to nourish that. Nourish that core essence that is your energy, your communication style, your way of leading, your way of writing that will never be replaced. So we need to, we get to take care of that and prioritize that. Because in a world that is relying more and more on artificial intelligence, it's so imperative that you're unique. Skill set, your unique energy, your unique attributes are prioritized and therefore protected. And that's what we're talking about here is we're we're talking about nourishing and supporting your energy so that we can continue to do what you do in the way that you do it as long as you want to, as long as you can, as long as you're able to, because you know these natural rhythms of your body, you know this. Way of nurturing this high level of performance by this very understated and often dismissed tool that is taking breaks. And we want to look at this from a very proactive point of view. We're both proactively nourishing and taking care of ourselves, but we're also doing it from a preventative point of view, right?We've always we've heard that like an ounce of prevention is worth a pound of cure. Is that it?I hope so. I think that's it. Sometimes me and these euphemisms, I make up my own version of them, meaning that it is more effective. For us to nourish ourselves in the moment rather than playing catch up down the road and having to recover the whole system is where I was going with that. And So what we're learning how to do is work with this incredible system that you have, right?Your body and your brain is so incredibly intricate and amazing. And so how can we connect to that system at a deeper level?How can we understand it at a deeper level?And so as much as we want to make use of these incredible. Systems and tools outside of us, it's so imperative that we work with the system that is your true operating system and that's your nervous system. And so, yeah, that's what I wanted to share with you today. I hope that that was really insightful for you. And I would love to have you join us for the Productivity League because we're going to dive a lot deeper into all of this. So make sure to grab your spot for free. Make sure to tell me what really dropped in and landed for you about this episode. And we will see you very soon. Thank you again for being part of this incredible community and take good care. Bye, bye.

Join my FREE 30-minute workshop: “The Productivity Leak: Discover the 8 Stress Habits Draining Your Team’s Time & Energy (and How to Shift Them in 9 Minutes a Day)” Save your seat here: https://www.megan-nolan.com/productivity Is your team truly productive or just powering through stress? In this week's episode, I reveal how stress at work is often mistaken for dedication, and why that false praise may be slowly draining your team’s energy, focus, and collaboration without anyone realizing it. If you’ve been searching for: • early signs of burnout in high performers • how stress impacts workplace productivity • stress management techniques for teams • what chronic stress looks like in employees • how to improve team morale without micromanaging …you’re in the right place.   🔍 Inside this episode: ✔️ How stress hides behind “hard work” and overachievement ✔️ The neuroscience of stress and performance ✔️ The key difference between burnout and high engagement ✔️ How to create a high-performing culture without pressure ✔️ And the #1 mindset shift that smart, people-first leaders are using now. Whether you lead a remote team, run a startup, or manage a busy department—this episode gives you the practical tools to recognize stress before it becomes a performance problem. Want to fix your team’s hidden stress patterns without adding more meetings or to-dos?  Join my FREE 30-minute workshop: “The Productivity Leak: Discover the 8 Stress Habits Draining Your Team’s Time & Energy (and How to Shift Them in 9 Minutes a Day)” Save your seat here: https://www.megan-nolan.com/productivity     Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Is stress disguised as hard work? Well, that's what we're talking about today. Here's where it gets interesting, is where these qualities that are actually indications that the system might be in a state of stress are often qualities that are highly regarded and highly rewarded in the business setting. So. Double edged sword, if you will. We're going to jump into that in a moment, but before we do, I would love to invite you to a brand new workshop that I have created called the Productivity League. Inside this free interactive workshop, you're going to learn the 8 success stopping habits that might be quietly eroding your team or your own energy, time, focus, productivity, and yes, of course, joy, energy and happiness. So you'll learn those success stopping habits as well as. How to stop them in real time so that they don't become full blown performance issues. You'll learn how to do that so that you can reclaim your time, your energy, and joy. This workshop is perfect for people that literally don't have a second to waste, but truly care about the well-being, the happiness, and of course the productivity and performance of their team members. So make sure to grab your free spot for this brand new workshop. So let's talk about it. Let's talk about the ways that stress might be silently showing up in your workplace. That is also interestingly very celebrated and rewarded. So it's kind of an interesting dance, right?Because these qualities that we're gonna be talking about and the ways that stress might actually be showing up because of the way the system is reacting to the situation at hand are are both very important, necessary. Celebrated and are things that you know we want to nurture, but are also things that are a sign that we might be in a stress reactive mode. And So what do we do with this?What do we do with this information?Where do we go with it and how might it be showing up in in your life and in your business or in your team?And so that's what we're talking about today. And So what I would love for you to really just take note of is as we discuss these, maybe you recognize these qualities of saying yes when you really mean no, always being available, checking your e-mail first thing in the morning, periodically throughout the day, at lunch, in the afternoon, you know, when you go to the toilet, like being that, that yes person being available, always being on Slack, you know, that sort of thing. And so. Also, maybe you find yourself just responding quickly in a, you know, a short, simple e-mail, but not taking the time to, you know, have those pleasantries, if you will, that may come across a little bit rude. Or maybe feeling like you are constantly multitasking, like you're, you know, you're putting away food from the grocery store while you're listening to a podcast, while you're kind of thinking about an e-mail that you're supposed to write later. Really, you know, that's sort of a a split brain activity. As well as being very driven, very goal oriented, but be almost having that insatiable drive for what's next, what's next?What do we have to do?What are we going to work towards?Or maybe you find yourself, you know, getting to that point where you have a big project and you're wanting to take action on it, but you're finding you're overwhelmed with all the details because you've had this really big vision and now all of the little small details are kind of slipping through the cracks, right?And so. You can see how there is this dance that gets to happen because we can be both very ambitious and very driven and a visionary and get lost in in these big projects and these big tasks if we're not grounded. And so if we are not in that nice steady state, that balance state of being your beingness, your nervous system. Then what happens is we default to these patterns and they are signs that we need to. We get to come back to that place of regulation and center within ourselves so that we can use that level of ambitiousness or drive or being very detail-oriented or being very willing to support other people from a place of presence and from a place of knowing. And so as a reminder, when you experience a little bit of stress, it's very activating, right? Cortisol and adrenaline in your system, which is how your body activates you when you're experiencing stress, are very energizing. And so that's important, right?That's the little fire under your ass to get you going, to get you up, to get you moving. But when we're experiencing chronic stress and when we're experiencing with more and more tasks, right and andEverything happening in the world and everything happening in your team, it's it's a lot for our system and we're not really designed to be, you know, intaking and outputting constantly, ongoingly throughout the day and throughout the week and throughout our lives, right. We're meant to be able to rest and slow down and not have to just shut down and get totally, you know, flat out, you know, exhausted before we slow down. Because what happens when we when your body experiences stress is your amygdala, the part of your brain that detects threats and is constantly looking and scanning for things that might be dangerous or, you know, that need to get handled, right?In the case of more aligned with the business setting is that when the amygdala comes online, it impairs your decision-making, it impairs your ability to be logical, be very focused because it's in literal survival mode. Right. And so when we are activated into stress, that part of our brain is running the show, right. And so when we are active in that part of the brain, the the CEO of your brain, your prefrontal cortex, your decision making, creative, grounded, expressive, happy, interactive part of your brain isn't available because it's it'sOne or the other, right?They don't. They're not working at the same time because your brain has activated the stress response. So your amygdala is hijacking brain activity. And So what happens is when that is, is the case, then we start to go into this survival state. And so in survival states, you move out of that regulated balance state of the nervous system into fight or flight or freeze or fawn or flop. And so that's dependent on your patterns, the situation, what you've been modeled, what your nervous system is conditioned to. And so it's a really interesting thing because when the when we are experiencing this constant input into the system, into the nervous system, it handles it well, it handles it well and it defaults to these patterns, right. And so in this business setting, if you will, this organizational setting. It's a different reaction than, you know, if you were out in the wilderness and you heard a bear roaring in the wilderness, right?So your body would still go into fight or flight or freeze or fawn or flop, of course, to to react to that bear roaring in the distance or nearby, right?So in the business organizational setting, it still does those things. It still responds to that stress. But it's different, right?You're not gonna go if your boss or if you or, you know, if if someone asks something of you and you're like, no, that and it freaks you out, you're not gonna, you're probably not going to go running as fast as you can in the opposite direction, right? You're not gonna flee that way. But you might go into a different mode of fleeing. You might go into a different mode of fighting back. You're still going to have that same instinctive reaction in your nervous system, but it looks different, right?So when when we're in the, you know, business setting, it starts to present in a different way in that often works to our benefit to a degree. But then when it's just our default, that's the only thing that we do, then it can work against us, right?And so how does this present as hard work?Well. When we go into perfectionism, when we go into being a yes person, right, that people pleasing aspect of our personality, when we go into being that very driven, very ambitious, can't turn it off, those are expressions of our fight mode showing up in the business setting, right?And so the flight mode is slightly different. So flight mode is when we are moving away from the issue at hand. And so that would be more like hopping all over the place and you know that distractibility that that shiny squirrel like oh squirrel, what's over here, what's over here as well as focusing more on on the perfection of things. And so you can see how these are, these are. Both very important things that might show up as, Oh yeah, I can do it. Yeah, no problem. I'll do that, I'll do that, I'll do that. And if we're always responding that way, then it's it's important for us to recognize and learn these patterns about ourselves so that we are aware that they might be an indication if you're constantly overthinking an issue, for example. So this is an expression of. Of flight mode is is just being in our head, right?You're not taking action. You're over here away from the issue, right?Or away from the the cause of the stress. And you're just constantly kind of thinking about, oh, this way I could try it this way. I could do it this way. I could do this instead. Or just doing research, right?If you're just constantly asking Chatty G for more input, if you're just constantly seeking that that you know. Next best thing, rather than actually taking action and putting things out or or moving the project forward, then that's it's both something that we want to be aware of. But here's where it's a little bit ironic because all of these things have have gold within them. They all have gold within them. They all have that beautiful, that growth opportunity. They have lessons, they have opportunities, they have directions, they have a beautiful gift for us. When we are able to recognize that we are maybe past our capacity, right. And so if you find yourself just constantly always on the go, always on the move, can't slow down, like can't stop, won't stop, can't, you know, really can't be that in that satisfied way of operating, it's really important for us to. Witness that habit, this tendency, because the truth is, is that this level of go, go, go more, more, more, do, do, do. And the way that all of these habits show up, these different modes of handling stress show up are very present for people that are are very ambitious, very driven, high performers. And so when we have these constant sources of stress. It's really important to recognize that this is really in a sense. Both the key to our success when we use these gifts and these skills intentionally, when we do them from that place of being resourced, being regulated, taken care of, IE you are getting enough sleep, you're eating well, you're having lots of well nourishing mineralized water, you're moving your body consistently, you're taking your power pauses. You are thriving. You have these gifts, right?You have these beautiful gifts. You have these tools. You have this gold within you. But if we are experiencing ongoing chronic stress and these patterns are showing up and you're seeing yourself never being able to slow down, always saying yes, always being available, micromanaging, being very like hyperperfectionism, then this is an indication that your system is on overload. And when we are constantly running the system, right, think about it like the motor of a car. If you just ran the car and you sat it in the driveway and you just ran the car and you had it in park and you just put it on the gas and the car wasn't going anywhere and still the car was operating like it was going 100 miles an hour. Eventually it would run out of fuel. Eventually it would burn out the motor. Eventually it would run out of oil, right? Your body is the car in this analogy, and if you are just powering forward and you're just going as fast as you can, and sure, you might, you know, slow down at the end of the day when you finish work for the day and you're just still scrolling, you'd still have your foot on the gas a little bit, right?And if you're if you're just constantly running the system, you're going to burn the system out quickly, right?The system being both your nervous system and the car in the analogy, so. It's interesting because people that are, you know, really capable often can hide this better, right?And but the subtle signs that you might notice or that you might witness in your team, and specifically, let's start with you, that you might notice that your brain is just constantly running, right?You feel like you can't just sit and relax and be present with people. You need to be moving. You're constantly fidgeting. You might feel yourself kind of. You know, tapping your foot or shaking your body out a little bit and you may feel that you you're constantly ping ponging all over the place. Like you're doing your workout or you're in yoga and your brain's like, yeah, but what about this? And what about this?And what about this? It's really challenging for you to stay in the container of whatever you're doing, right?Or you might notice you're getting snappy with your partner or your friends. And so that being said, you may notice similar things in your team, right. And so these are all things that we want to start to become aware of because not only are those behaviors that are, you know, often associated with being a really hard worker, being a very high performer, those are both qualities that are very rewarded, but they're also, you know, potentially risk factors for burning out and for overwhelming the system, right. And so. Just things to to be aware of because we want to really recognize that while the the showing up and giving it your all and all that is is is important, it needs to be done from a place of very being very present. Because a lot of times you know if people are overwhelmed internally and and they are reaching that point of exhaustion within their nervous system or within themselves. We may get to a point where they're showing up for work, but they're not actually doing anything. They're just kind of distracted and all over the place. You may notice that they're, you know, kind of wandering from task to task and they're not actually seeing any progress moving forward. So that would be an expression of flight mode, right?Or if they're just constantly, they have all sorts of questions and they're not actually doing anything. That might be a way that that freeze is showing up because freeze is still very much a stress reaction, right?We're still very present, but we're agitated and we're feeling anxious. But we're not actually doing anything, right?And so it's really important that we are present to these things within yourself. And it's really learning how to take power pauses throughout the day so that you can ground the system, right?Take your foot off the gas in a way that allows the system to settle and come back to that center state of connected awareness. So that the amygdala quiets, the prefrontal cortex comes back online so that we are able to really stay present and keep going, refuel the system so that we don't get to the point of exhaustion or get to the point of shutdown. And so it's interesting because, you know, we tend to reward these. And so what's happening is that we want to make sure that we're not overwhelming our team or. Burning them out to the point of complete shutdown or they quit or they're just not doing, they're not being productive, they're not moving forward with things because what's happening is inside the system, if they are really stressed out, if they're overwhelmed. Then the cortisol levels are constantly flowing. The adrenaline levels are constantly flowing. So right here, it's, you know, all of these things are running in the background. They're running in the background, they're draining the system, right?They're draining the system. Although on the outside, you know, they may look like they're they're just fine. But if you start to notice these more subtle symptoms, then it's really something that we want to look at because what's really interesting is that, you know. If we are in that one of those those flight modes and we're kind of multitasking and we're going here, we're going there, we're doing this, we're doing that actually diminishes our productivity significantly by like upwards of 40%, right. The American Psychological Association, it's it's not a very strong use of our time when we are going from back and forth, back and forth, right. And that's that's scattered, that's a stress reaction and so. It's really important that we just learn about these things within ourself, become a witness to them within our team so that we can become a little bit more empowering, so that we can, you know, fill up those, those energy leaks, those stress leaks. And so it's it's things that we can really become aware of. And so that's where power pauses throughout the day so that you can allow yourself these little moments that. Fuel the continued work that fuel the high level of performance that fuel that that level of well-being, that productivity and performance that you want, that you know you're capable of, that your team is capable of is so key. And it's great because these are just three minutes long. You can just take a little time out to ground yourself, to move your body, to breathe, to stretch, whatever it is, however you want to do your power pauses. Is really refreshing to the system. And it's not like, you know, you need to go on onto the rooftop and meditate for 45 minutes to get what the benefit of it is that they're very effective. It's a pause, right?They're very, they're short, they're mindful. They're moments where you are resetting your system. And so that you don't go sideways, right?You're able to use these gifts, these tools, these beautiful things that you have and that your teammates and your team members have, that they're able to use them. To the benefit, right?They're not being used in a stressed, reactive state. They're used from that really centered state. They're able to go when they need to go, but they can come back down and they can recover and then they can be able to keep going, right?Think of it more of a long duration marathon than just a fast-paced, short duration Sprint, right?We want to be able to fuel people ongoing. So that they can really be thriving and be balanced in in their system, right. So this is about taking care of them at the deepest level of their nervous system so that they are happy, they are energized, they are present, they are showing up, they are engaging, they are having good. Beautiful, ongoing, open communication with their team members. Like this is really thinking about this from a very intentional nervous system perspective that then supports the high level of performance that you're looking for, but also supports them. And 1st, I think most importantly supports them as a human being, supports them at the level of their well-being so that they truly are from a systemic level thriving and not just. Going through the motions and not just operating from that stressed out, overwhelmed, depleted state and using those stress reactions from a way that's very actually depleting them even further. That's really what this is about. And so that's truly how to stop the productivity leak is learning to recognize these things both within yourself and within your teammates. And so I would love for you to join us for the Productivity League workshop. Make sure to grab your spot for that. That is what I wanted to share with you today. I really hope that that's helpful because it's an interesting thing. It's this sort of dichotomy between making use of these gifts, of these skills, of these qualities, rewarding them, but really doing it in a way that resources them so that we can continue to make use of them so that they don't. Become depleted, right?That's what a resource is, is we want to support the resource so that it's it doesn't get completely depleted over time, both, you know, in our natural world, but and in in ourselves and in our teammates and team members. So I hope this was insightful for you. I hope that you were able to learn a little bit about your system, learn a little bit about the nervous system from a polyvagal perspective. And have something that you can begin to recognize within yourself because that's what this is, right?Is learning and empowering yourself, but from a place of non-judgmental self-awareness so that we can recognize these patterns. We can meet them with compassionate curiosity. We can recognize these these patterns, these parts of ourself and support them in a way that is is really inclusive and is very integrative. So that they are, they're really celebrated and and supported so that you know they become something that are a true asset, right. Because these things are assets. I hope you're seeing that. I hope this is making sense that these these qualities, they have incredible assets within them, but we don't want to completely deplete them, right. And when we are running them constantly, when we're operating in stress constantly. Then that's inevitably what's going to happen is we're going to burn out the system, right?Remember the car analogy. It will only go so long in park with the gas on or, you know, not necessarily in park either, even even not in drive. It will only go so long if we're not replenishing and if we're not downshifting and if we're not coming back to, you know, that idling where we're resting and recovering. So that is what I have for you this week. I hope that was really insightful. And I hope that you take this to heart, take this to mind and bring this into play in your system and also in your organization so that you can thrive beyond these stress reactions and really move beyond that to a place of full expression of yourself so that you are able to use these beautiful assets that you have, these beautiful gifts that you have in a really intentional and impactful way. So see you at the Productivity League. Have a great rest of your day, everybody, and take good care. Bye, bye.

When was the last time you stopped to really notice how far you’ve come? In a world obsessed with “what’s next,” we rarely pause to honor the growth we’ve already lived through. But here's the truth: you've been more than one version of yourself—and every one of those “you’s” deserves recognition. In this episode, we explore why reflection is more than just looking back—it's a scientifically supported tool to regulate your nervous system, release stress, and reconnect with the version of you that made it through. You’ll learn how pausing to reflect creates emotional safety, boosts oxytocin, reduces cortisol, and strengthens your confidence to keep going. Whether you're navigating change, healing from loss, or feeling stuck between who you were and who you're becoming—this conversation will help you: In this episode you'll discover: -Why self-reflection is key to long-term personal growth -How your body literally regenerates itself every 7–10 years—and what that means for your identity -The neuroscience of “maintaining the gain”—and how reflection shifts your perspective -A practical, soulful framework to feel good about how far you've come (even if you’re not where you want to be yet) This isn’t about being stuck in the past. It’s about finding power in what you’ve already lived through. If you’ve ever felt like you’re “starting over,” this episode will remind you:You’re not starting over. You’re starting again—with everything you’ve gained. Subscribe now for weekly episodes on healing, identity, self-trust, and becoming the next version of you—without shaming who you used to be. About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/ #selfgrowth #reflectionpodcast #mentalhealthtools #personaldevelopment #neuroscience #healingjourney #growthmindset #identityevolution #maintainingthegain #nervoussystemregulation   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!    The many you's you've been Did you know you are literally not the same person that you were seven or even 10 years ago?You're literally biologically not the same. And by no means are you energetically or spiritually or mentally even close to the same person you were back then. Today we're talking about the importance of taking a power pause periodically in our life and looking back. To reflect on the many yous that you have been. I kind of feel like a little Doctor Seussie and I'm loving it. Welcome, welcome, welcome, welcome back to the Movement, Mind and Meaning podcast. I'm your host, Megan Nolan. And this week we are talking about that. We're talking about the importance of reflection and how you are constantly evolving and changing and literally. At the level of your bones and your cells and your blood and the lining of your guts and inside your muscles, you are literally not the same person that you once were. So what inspired this? Well, you may or may not be surprised to know I'm moving. Yes, I am very excited about this and I have literally been living in this house for 10 years. I'm moving up country with my partner to an incredible, amazing Unicorn of a house. We are so fortunate. I am so excited. I'll tell you more about it after. It's not an actual Unicorn, but Unicorn in the sense that it's very special and beautiful. And I know in my heart and in my soul that I have been energetically sitting in this house as we've been manifesting this house for. Quite some time, right?As long as I've started about started thinking about living with Justin, I have felt into this place. And when we went into it the first time, just what's it today?It's Wednesday, 3 weeks ago today. This is literally happening at rocket speed. When we went into it three weeks ago today to see it for the very first time, I could feel that who I've been here before and I'm getting goosebumps right now and. It was such an incredible experience to to be in the house and realize I get it now because in my visualizations and in that those experiences that I had in the past before I before we even went to the house for the first time. In the visualizations I could tell that it was on the 2nd floor and I could tell there was a big spacious kitchen and there was an island in the kitchen and I could see white slats and I didn't know what the white slats were. I thought maybe they were those cupboard doors. So it's on the 2nd floor. There's an incredible kitchen with a big island and there's literally white slats on every window of this house. I know my my goosebumps just got even stronger. It's amazing. Anyways, so we're moving. Yay. So you you've moved before, you know, you know it's a good time, right?It's a good time. It's a lot of work. I'm just checking that the mics are on. OK, great. So I've lived in this house for 10 years and. You know when you start to go through and you're starting to look into the shelves and I don't know about you, but I I like to take the opportunity of moving to do a little bit of a cleanse and a purge, if you will. And although I'm not great at it and my therapist and I talked about it yesterday and we're gonna talk about that part of me that's reluctant to let go of things, which I think is in inherited after we, you know. Moved up everything out of my father's house out of as after he passed. I was like, why does he have all this broken stuff?And then I'm I'm in my house now and I'm like, why do I have all this stuff I can't seem to get rid of?Anyways, it's an interesting thing. And so I like to do an use it as an opportunity to let go right and to clear some space and to to share things that are. Of value and still in good shape and to share them with other people or to gift them, to donate them, etcetera, etcetera. But so you know, as you're going through the boxes and the shelves and all the things, inevitably you start to have memories, you start to think about all the yous that you've been right and so. This weekend I spent most of the weekend literally inside my closet. OK, my closet, because the shelves are these metal bars, tiny metal bars, probably like 100 per shelf, these little squares all along the front. So that's a project. And then it's the wooden slats of the doors and each one you gotta get in there and do the little thing and it's like flossing teeth. But in between these wooden slats, it took a long time. So I'm in the closet. Where are my N 95? You know, I'm like the whole shebang, got the fan going. And I'm thinking about all of the different clothes that I've put in this closet, all of the me's that have come to this closet to get dressed for events. And I'm thinking about that, right?And I'm seeing old clothes and I'm like, why do I still have this?Or Oh my goodness, I love this shirt. Or, you know, I have a little mini sticker company and it started with whales make me happy and and like pulling out one of these shirts or or pulling out the one that I had gifted my dad that I took back, you know, after he passed away. And so anyways, it got me into thinking and into feeling really, because I was in the feels, I was definitely in the feels of how important it is for us to periodically pause and look back. And oftentimes we do this, you know, maybe at the midpoint, which it is now, it's mid-june right now, June something 19th ish. 18th And sometimes we do it here, sometimes we do it at the beginning of the year or the end of the year. But it's such an important practice for you to pause and to look back and to reflect because you are literally constantly changing. What's so incredible is that your blood rejuvenates about every 120 days. The lining of your gut rejuvenates every two to five days. Your your muscle cells. Switch over if there's any sort of tearing or healing that needs to be done. Your bones rejuvenate every 10 years. Your liver, interestingly enough, can generate up to 70 percent 70 of its mass in a few months if it's needed, right?It's like the MVP right there. It's it can completely rejuvenate itself. Your brain doesn't necessarily replace the old brain cells that are, you know, degenerating, but it can grow new brain cells, which is equally impressive, right?Especially in areas of the brain that are affected by the natural process of aging. And your skin rejuvenates in about 27 days. So literally, you're constantly becoming someone new, right?You're constantly becoming someone new. And what's interesting is that. In our society and for many of us that are very driven or who experience, you know, high, high levels of that ambitiousness, we're we're constantly seeking, right? We're seeking, we're striving, we're growing, we're pushing ourselves and we're constantly like setting new goals and and and setting our sights a little bit higher. And that's always really important. It's super important for you to have goals. Right. It's super important for you to do that. But The thing is, is that it's important for us to question too, are we, are we addicted to that constantly seeking and striving, the dangling carrot syndrome, I call it, right. And so is it hard for you to slow down, right?Is it uncomfortable for you to rest without feeling you quote UN quote deserved or earned the rest? Well, that's actually potentially a sign of a dysregulated nervous system if we're not able to. Relax and slow down without completely shutting down, right?That means that we're very hyperactive in the sympathetic stress response, and it's hard for us to regulate enough that we come back into that nice, steady, grounded state of the ventral vagal aspect of our nervous system where we are connected, where we are socially engaged, where we are present, where we are able to slow down and be OK with it, right?Which is what this is. And so it's an interesting thing for us to look at of like, are you always in go mode?Are you always striving?Are you always pushing? Are you always trying to get to the next level and up level, if you will, which I don't love, right?It's always like that. We have to be somewhere else or be someone else, right?But the truth is, which the ancient practices know and what we what we understand when we look at the inner workings of ourselves is that. The true self, you who you really are, is always there and it always has this knowing and it always has this guidance for you and it it's always seeking homeostasis or regulation. But the mind, in its constant pursuit of quote UN quote greatness or better or more, is what can limit our ability to be willing to pause and reflect on the many yous that you've been. And so it's a beautiful practice, right?It's a beautiful practice of being able to downshift our nervous system and take some time for reflection and integration. And so as I, you know, have been unpacking and pulling things out and and and looking at all of these beautiful things, so much of it has been bringing me into a tender space in the heart, right?You know, it's. I don't know how long you've been listening, but in January we let our our Bailey boy, our sweet, sweet, sweet, sweet, goodest boy, goodest boy in the world. He needed to go over the Rainbow Bridge. He was 16 years old. He had congestive heart disease. He he was ready. And there's been many moments. Oh, here to here to come. There's been many moments of love. With him, you know, and and he wasn't, he was very furry. He was a cockapoo, so he had hair, not fur. So he didn't shed a lot, but he would get groomed and he'd get groomed here. And so, you know, he would get to the point where he looked like the cutest, fluffiest sheep and he had the curls and you know, and so the groomer would shave, you know, cut him down and shave him. And so periodically and it's windy here on Maui and sometimes little tufts would blow. And I kept them. I mean, even when he was a young pup, I was like. I loved, I loved everything about him. So I'd have his little tufts of fur on my altar and what have you. And so I would find those, you know, and I would find those on the altar and and or you know, they things as they do, they navigated behind the bookshelf, whatever and pulling that out and it's instantly like right into the heart, you know, and you me, I like loved his smell and so I'd smell it and I put it on my face and like. It instantly would take me to a place of deep, deep love, so much love, you knowAnd I would think about moments with him walking and being on the beach and when he was in his prime, you know, and. That's how I remember him. I remember him leaping through the yard like some sort of Bunny gazelle with this cute little nub of a tail and just leaping, you know, and that's it would take me to that because at the end he was 16 and he was struggling, you know, and that's not how I want to remember him. And so it's like to find these little tufts of fur and it took me to that love and then it took me into the the remembrance of like when I was. Really desiring a partner and and manifesting a partner, which was Justin and how I wanted my partner to have a dog. And so that's what, you know, Bailey came with Justin and like just all of these beautiful moments of reflection and looking at how the tapestry of your life weaves together, you know, and at first the threads of it may not make sense, but when we look back, we have such a different perspective and we have such a different ability to. Look back in reflection and look at how this led to that and then this and then this person, you know, and all of these, what might seem to be redirections and zigzags are all part of the journey. And we think it's gonna be this like straight line and here we go. But wouldn't that be boring? That would be boring, right?We want the interesting twists and turns and ups and downs. We love that in movies. Right. We don't necessarily love it in ourselves when we're in the midst of the ups and downs, right?But when we look back, it makes for such a rich tapestry of your life. And the Buddhist symbol is the unalom. So the unalom, you know, starts as a as a a spiral and then it goes zigzags and then goes straight. Or if you look at it from the other way and you think, oh, OK, well, I think it's gonna be straight and then it's like up, down, here we go and then and so. That's the the representation of life, right?We think it's going to be this straight line and up we go off to the top of the mountain, but inevitably, no. And wouldn't it be boring if it was just a straight line, right?And so how many versions of you have you been, right?You the version of you that. Started to do the work that you're doing and then you left to a different career or maybe you did a certification or whatever, right. Or maybe the you that moved somewhere, right. The me that moved to Maui is not the same you that's talking to you now, right. And and the the me that moved into this house 10 years ago, certainly not the same me that moved to Maui. And so it's like it's an interesting thing and really looking at how these. These moments when we look back, when we find the tuft of fur, or when we pull out the plaque that I got from the blue zones. When we Maui became a blue zone, which is integrating these different practices of longevity, right?Blue zones are different areas in the plant on the planet. You can look it up. It's cool. National Geographic researcher. I'm forgetting his name, but he uncovered that these certain areas of the planet where people were more likely to live to 100 or more, like Okinawa, for example, in Japan, there's these different core principles of their life that he would see were common between people in Okinawa and people in Santorini, Greece, for example. Or where's another one?There's a place in California that I think there's a place in Italy. Anyways, so they were taking these principles and implementing them in areas of the world that were not doing as well health wise. So Maui became a blue zone and one of the core principles is moving more throughout the day and and having more more movement just naturally built into our day and specifically into our work day. So me, I was like, well, I can help with that, sure. And so I was able to help many different businesses here on Maui. And organizations to integrate more movement into their work day, right. And so I got recognized as a Wellness advocate. And so I pulled out the plaque and I was like, oh, instantly taken back to being in the mayor's conference room and receiving the plaque and feeling so grateful and feeling so proud, you know, and so these emotional. Charges are so important. You've likely heard of the book by Vessel. Wait, I'm blanking. Vessel Brandor. No, I'm not. I'm not saying it right. I know the title of the book. Vessel Bessel Van Derk. Anyways, I'm not. Stop trying to say it, Megan. The name of the book is called The Body Keeps the Score. You've probably heard of it. You have every memory. Every experience that you've had is stored in your nervous system. It's stored in your nervous system. So that is why when you see these cues like the tuft of the hair or the plaque, or you smell the smell that reminds you of your grandmother's perfume or cookies that you would make, it's almost like you're in the moment. And the amazing thing about your nervous system is it has no concept of time because it's eternal. And it doesn't know that you are not standing in the Mayor's conference room anymore if you are now fully immersed in the experience in your body, right?If you're you're feeling that feeling, you can feel the cool, the temperature of the lay that was around my neck and and I could, you know, get a sense for all the noise and the bustle like I literally was back in the moment in the Mayor's conference room of receiving that award, right. And so. It's really interesting to have these experiences and observe and take a look at how it really brings that opportunity for reflection and healing and acknowledgement and really looking at how in those moments when we look back and we reflect on how far you've come, it's helping you to maintain the gain, maintain that sense of perspective on the progress that you have made. On the growth, on the lessons, on the the time, the love, the energy, the blood, the sweat, the tears that you have poured into it and really honor that. And being in the gain, maintaining the gain actually nurtures the nervous system. It shifts us into a down regulated state, right?Because we're in a state of reflection, we release oxytocin, we release more dopamine. So that we are really open-hearted, right. And we are in that place of acknowledgement and it's a a reflection on the growth that you have made compared to the gap. Being in the gap is looking at like, OK, yeah, great. Well maybe I did this award but you know it's it was this and that and and then downplaying it right and and reckon and. Looking at it from a more critical perspective of, Oh well, it wasn't an international award, you know, or whatever. It's like the brain wants to downplay it. And so when we're in that gap perspective, right. And So what that does is it actually up regulates the nervous system, can shift us into a more stress state. It releases cortisol, right. And it can release adrenaline cause it's like, Oh God, well, I better get started. Here we go, you know, and so then it's. It's a much different energy, right?And so it's really important that you be mindful of the tone when you're having these moments of reflection of the many use that you've been and just really looking at like it's a good thing that you have walked this path and that it's been zigzaggy and loop de loop, right? It's it's an evolution of you. It's an expansion of yourself and and really recognizing these different versions of your of you and how they. Served a purpose. They served a purpose, right?And and that part of you that became very present and became very real, and the many parts of you that showed up in that time frame or whatever it was or that helped you to achieve that, they have so much gold for you. And remember, gold is an acronym for the growth, the opportunities, the lessons, the direction, right?They've given you a direction. These many versions of you have taken you on the path to becoming who you are now. And it's a constant practice. It's an evolution, right?It's an unfolding like a flower. There's many petals. Each one of these yous that you've been is is a petal in the flower that is you. None of them are exclusively who you are, but they're all part of who you are. OK. And so the core of who you are, the root of that flower, is your true self. And these are expressions of that true self, of these different chapters, if you will, along the way. And so. You can look back and you realize that not only have you grown, not only have you learned, but those past versions of you, you're not them anymore. Probably for a good reason, because you've grown past that, right?And you've you've evolved, you've learned, you've received the gold of those past moments, and it's allowed you to nurture the you that you are now. The many yous you've been have led you to the you that you are now. And the vision that you have that is pulling you forward like the golden thread is allowing you to have these opportunities, these encounters, these moments, these challenges, so that you can continue to evolve into the version of you that you get to be, to make that vision that you have in your heart your reality. Because the truth is, for many of us, and this is what I came to realize that for many of us. The you that you are now is someone that you long to be in the past. The you that you are now is someone that you wanted to be at some moment in the past. Isn't that incredible?Like that deserves a whole massive power pause of reflection and acknowledgement and journaling and and celebration. Because that's it. That's what we're doing all of this stuff for, right?Is to recognize. What you have accomplished, what you have done, and just more importantly than the the ticks on the To Do List is the you that you are now and that's freaking incredible. And I think that's the true reward, right? And and Jim Rohn, and I may not quote this exactly directly, so apologies Jim, he said something to the effect of setting the goal and accomplishing the goal. Is not really the the best part of it, but the best part of setting a goal and the most the deepest reward for setting the goal is the you that you become on the journey and the you that you become in the process. It was a slight remix. I know that. So there you go, Jim, but I hope you get the idea. And so isn't that beautiful?Isn't that beautiful that you're not the same version of you that you were?And that's a good thing because you probably wouldn't want to be anyway. I certainly wouldn't want to go back to like my grade 713 year old self. That was a while ago. I don't know how long. Decades. Anyways, really taking a moment to really acknowledge that this pausing, this slowing down, this, this reflection that you can do at any point. You don't have to be packing your house. OK, you don't have to be packing your house and reading your old journals. This is an opportunity. This is an opportunity for reflection and acknowledgement of the wisdom that you have accomplished and accumulated. And really, we grow stronger when we look back with compassion. And you know that one of our core core principles here in this power pause movement, this community. Is compassionate curiosity and looking back from that perspective and that loving curiosity to maintain the gain and acknowledge your growth and allows you to bring in that other core tenant, which is nonjudgmental self-awareness. And isn't it interesting how this led to that?And isn't it interesting how this person introduced you to that person and whatever, whatever the like, oh wow, the reflections that come forth are for you. It's really a beautiful time and opportunity to really acknowledge yourself and really celebrate all of the ups, downs and all arounds, right?And so The thing is, is that you don't necessarily have to become someone new, but that's part of the evolution of life and the the journey of life is that inevitably. You evolve, you learn, you grow, you mature, you become, you go through these different archetypes, these different expressions, these different phases, if you will. But what you're doing by looking back is you're honoring yourself, right?It's a reflection. It's like you're looking back into the history of your life's journey. And I think it's a really beautiful thing to look back and think like, oh wow, that was really incredible. That was really incredible. And to look at it from that place of compassion and curiosity. Because The thing is, is oftentimes we look back and we, we don't really notice all of these beautiful things that you've done and accomplished and achieved and gone through and grown through, right?Because we're looking at it from the the, the gap and we're like, but I still have to go all this way. It really is that beautiful way of like, wow. You're you're doing, you're doing great. Life is not easy sometimes and you're doing it. Look what you've done. And it may feel like really big and massive, like writing a book or starting a podcast or whatever, right?It might feel like that. Or it might feel like, well, I I'm learning, I'm growing, I keep showing up. I I'm, I'm doing it. You know, it's like it's an interesting, beautiful opportunity to really love on yourself. Why not?Why not give it a go?I'd love to hear. And the interesting thing, I think that the reason why, you know, some of this stuff is really powerful as far as the reflection, right. And we do this in my communities, we we do this at the end of the year is that we want to acknowledge what we've done, what we've accomplished out over the course of the year, but also bring it to a completion, right. And so that we can continue to. Create the life that you're want for yourself. But we do it from that place of rejuvenation. We do it from that place of acknowledgement. We do it from that place of celebration. We do it from that place of of starting from that level ground and and bringing things to completion before we attempt to start to something new, like at the beginning of the new year, right. And So what we're doing here is we are. In these moments where you stop, right, where you're packing up one part of your life before you begin a new chapter, you're bringing it to a completion through this acknowledgement. You are celebrating your progress and you are recognizing the version of you that you have become, and you're letting all the rest of it go, right?And so, you know, to bring it full circle, when I was looking at this stuff and, you know, inevitably at 10 years, there's a lot of stuff, right?And and looking at like what gets to come up to Makawao, our new we live, we're not moving, we're staying on Maui, but we're moving up to Makawao, which is very lovely and 1500 feet. So it's going to be cooler up there, which is so exciting. What gets to come?What gets to come with me into this next chapter?So you get to decide when you look back and when you have these moments of reflection, like what are you going to take with you into this next evolution of yourself that you are being now?Right. You're co-creating your future today by the person that you're being today. That's why showing up for yourself. That's why having a morning routine. That's why taking power pauses throughout the day. That's so integral because it it determines how you show up each day, right?And how you show up each day determines the thoughts that you have, the emotions that you feel, the actions that you take, the results that you have. Therefore, the reality that you're co-creating with your with your higher power, whatever that means to you. Is really influenced by how you're showing up each day and the version of you that you're being, right?And that's why your energy matters. That's why taking care of your energy and prioritizing your energy matters. That's why having these rituals I just spoke about and taking power pauses like this moment of reflection. Oh, hello, like this moment of reflection. But also power pauses throughout your day, right? And inside the power pause movement, that's what we do, is really prioritizing your energy and how you feel by taking these little moments for yourself throughout the day. And so can you do that for yourself now and just take a look back and reflect at, you know, even this period of six months of 2025, you're not the same you that was ringing in the new year on my birthday, BTW, January 1st. You're a totally different being. So take a moment to reflect on that and and acknowledge your wins and what does that mean about who you are now and what you've become and who you've become in the process. And so I'm just looking at my notes to make sure I got everything. Yeah. So that's what I wanted to share with you today. And and you know, you've already become someone new over the course of these six months of the year, you've already become someone new. It's time to acknowledge that. It's time to remember that. And you don't necessarily need to pack up your house and move to do that. Please don't unless you have to. I mean, nobody wants to. So and well, I want to move. I'm excited to move. But the packing part and the moving part. Anyway, so that's the that's the thing. You've already become someone new. And so why not take a moment to acknowledge that and why not take this time to really sit into that and and reflect and I'd love to hear. I'd love to hear it. Maybe the course of these last six months, maybe last six years, maybe last six decades. I don't know. I'd love to hear from you. So feel free to reply to the e-mail that you received with the link or feel free to comment on the video or on the episode. I'd love to hear because this is the ultimate power pause, right?Which you know is the fastest way to cultivate that sense of connected awareness and centered and calm, present and and regulate your nervous system and take care of yourself. This is a beautiful way for you to do that. So let me. Let me know what landed for you and see you soon. I look forward to hearing your feedback on the many use that you've been. Thank you so much for being part of this community and this podcast and reach out to me. If you're curious about power pauses and how they can be part of your day because you feel like you're just constantly on that go, go, go, go, go in the in the must can't stop, won't stop mentality. Reach out to me. Send me a DM. They're incredibly powerful. They're fast and they're effective. They literally take two minutes at a time. And they are such an incredible tool for you to have. So yeah, send me a message. I'd love to chat more and I'll see you very soon. Take good care. Bye, bye.  

Struggling with chronic stress, anxiety, or past trauma? Your nervous system holds the key to emotional regulation and resilience. In this episode, together with special guest Alba Porras we explore how Tension & Trauma Releasing Exercises (TRE), Somatic Yoga, and other holistic nervous system regulation techniques can help you stretch your ability to handle challenges, improve your mental health, and break free from chronic dysregulation. What You’ll Learn: ✅ How TRE works to release deep muscular tension and stored trauma ✅ Why high-achieving women often experience fight-or-flight overload ✅ How to naturally shift into a parasympathetic (rest & digest) state ✅ The science behind nervous system dysregulation & healing ✅ The best holistic stress relief tools for long-term resilience Whether you’re dealing with burnout, PTSD, anxiety, or depression, this episode will teach you practical body-based techniques to reclaim your inner calm and emotional balance. 👉 Watch now & start your healing journey! Learn more about Alba here: Alba Porras is a Licensed Associate Counselor and National Certified Counselor who combines traditional counseling approaches with somatic practices and nervous system expertise. With a unique background blending mental health, movement, and body-based therapies, she helps clients navigate anxiety, stress, and trauma through an integrative mind-body approach. As the founder of Inspira Counseling Services and creator of Wellzense, Alba draws from her extensive training in Somatic Experiencing, Gottman Method, and trauma-informed practices to guide clients toward sustainable healing. Her bilingual expertise (English/Spanish) and diverse background in kinesiology, counseling, and somatic coaching allows her to offer a comprehensive approach to mental health and emotional well-being. Alba is a certified TRE provider, and 500 Registered Yoga Teacher Connect With Alba: www.albaporras.com www.wellzensehub.com/Respira IG/FB/Tiktok/Pinterest/Youtube @Wellzense IG: @Alba Porras About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/ Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/   Please find the transcript below! Mind the grammar and funny spelling! Today we're talking about why you can't relax and how to fix that. Aloha and welcome back to another episode of Movement, Mind and Meaning Mind, Body Tools to thrive beyond depression and anxiety. And today I have a very, very special guest with us. Her name is Alba Porres and she is a somatic. Coach and yoga teacher. And she has, let me tell you, so many tools that she uses. You can see them behind her if you're watching the video on YouTube. If you're listening to the audio, just know she's like, got all the magic and so much more. So welcome to the show. It's so lovely to have you. Thank you so much, Megan, for having for having me in your show. I love it. Thank you. Yes, you're welcome. So you have a very impressive collection of certifications and experiences and multilingual offerings around the world. Like, amazing. And so if you want to dive into all of that, make sure to take a look at Alba's bio, which is in the show notes. But you know how we like to do things over here on this podcast is we like to just get right into it, right?We want to know you. We want to learn a little bit more about you. And we always start on our guest episodes by having you. Take us to a moment in your life when maybe it was one of those upside down, all around sort of moments, maybe when things shifted for you or you had some realizations so that you have started that journey to where you are today. We would love to know a little bit of a little snippet about your story. Well, I think, yeah, I I've always been in love with getting to know my body. I was a ballerina for many years and then got into sports and. More my first bachelor's degree in sports training, but I think the shift happened when I began having a series of injuries and conditions that took me into discovering really what's the language of my body. And how I can befriend my body. So I went through four knee surgeries. I had a car accident that displaced one of the vertebrae from my spine and also like an injured neck and and then eventually I develop an autoimmune condition. I have chronic Lyme. Disease and I experienced the chronic health symptoms of Lyme for more than 10 years. So it was a struggle to try to find the right treatment. And it was not until I had a transitory ischemic attack, which is like a version of a stroke, that I began working with my nervous system and working with my nervous system was what changed my life. Not only allowed me to get to know the language of my body, but also address the needs of my body on a regular basis and try to address. I address that disconnection between my mind and the body that I had after so many years of medical treatments and and you know, the medications usually bring a lot of other multiple side effects. So it was through the work of my nervous system that I actually was able to find well-being. Wow. Well, so grateful and glad that you're here with us. And clearly you've taken those experiences and used them as opportunities and you know, perhaps eventually was able to see the gift in all of those. And so that's a big part of this community is learning to take that perspective. And so, so proud of you and grateful that you. Began to dive into that. And I love that you speak to the language of the body, right?It's such a beautiful, eloquent language. We were talking before we got on about languages and how, you know, it's so interesting to learn how to say things properly. Like I was practicing your beautiful name. And so it is. It's a language. It's a very subtle system. But it can also get really loud sometimes, right?It's like, hello, you're not paying attention to me, you know, kind of like a little frustrated child having a temper tantrum. And so let's jump into that. Let's jump into that about how life and whether that is. The experience of the cumulative events of life and so many people in this community are very highly sensitive, ambitious leaders, women, visionary, you know, sometimes have entrepreneurial tendencies, IE they have a business or in a professional setting, but. We all experience stress, right?Like that's just part of the nature of humanity and life and especially now with everything, with just with everything, right?Life is a little upside down right now. And so can we talk about that?How just even that that cumulative chronic stress or and or I should say the impact of traumatic stress, right?Little T, Big T, what does this do to us? What does this do to us on a quality of life level from your perspective? Oh, I love that question. I think I'll be going by summarizing that experiences shape our biology and eventually that becomes our pathology. So and it goes the other way around as well. Our biology or the way we're experiencing our body will shape our experiences or the way we experience our our our world. And I think it's been. Something important that we've been addressing lately in the social media world and everybody everywhere else, that it's not only traumatic experiences that impact the way we see the world and the way we feel within ourselves, but also that chronic. Tension or stress that we work to experience on a regular basis. So for your audience, like having a business is so is stressful. There's so much uncertainty. There are so many things to deal with. I personally experienced burnout after managing a yoga studio in Mexico and. It's you love what you do, but at the same time, you have so many things to deal with. All of that accumulated over the years can begin have an impact not only in the way you perceive yourself, but the way your body is speaking to you. Chronic headaches, chronic digestive problems, chronic tension around your body, that neck pain that doesn't go away, that lower back pain that doesn't go away, and so on and so forth. So yeah, like the body keeps its court. And if we don't learn. recognize what our body is communicating, just as you say a beautiful. It's just a language that we need to learn to listen to and speak so we can fully address what we need on a regular basis so that the past is not dictating the experiences of the present. Umm Beautiful. That was so potent. Thank you. Well, and also thank you for speaking that truth, right?You know, often we see this sort of shiny veneer of entrepreneurship. And, you know, I always joke that, like, clearly I didn't read the brochure because I didn't have any idea how stressful it was going to be, you knowAnd it's funny because I was just thinking about this the other day and and you know, this is sort of off topic, but maybe not. Is that for many people that are entrepreneurial, you know, in ambition and mindset, we tend to be really driven and focused and just naturally good at things that we choose to do. And I was thinking the other day about how, you know, there's so many tool sets within the entrepreneur. Job title, if you will. And it's interesting because you're not naturally going to be great at all of them, right? And so it's where we can learn and grow. But it's funny because I find this for myself and a lot of my students and in our community is that we can get really tripped up and it can be very frustrating and potentially little T or even big T traumatic when we go out and we do these things and we think it's going to be one way and then it totally flops and it's not right. And and I used to talk about launch trauma, right. And I've heard James, James Wedmore, one of our coaches. We have in common. He talked about this, right. And it's one of those things that, you know, it's like we left because you know what it is too. And like people that are that not necessarily entrepreneurs that don't know what I mean by a launch. That's when you do some sort of free event and you invite people into your world and you share some value, you give some some suggestions and Nuggets and then. make an invitation for the next step, right?And sometimes it goes really well. Sometimes it falls flat. Sometimes you have no idea what you're doing, you knowAnd so it can feel really intense when we have these big dreams and goals and this mind that's like, go, go, go, do it, do it. And then it doesn't work out the way we want it to. And so it can be very intensely, you know, it can leave a mark on us. And it definitely like, I remember because I had placed so much weight on on my launches andYou know, both from a financial perspective and emotional because it's your work. You're putting it out there in the world, you know, and you're like, but what do you mean you don't want to do this?I don't understand. It's so good, you know, and but then you look at the page from the perspective now and you're thinking. Oh, OK. I see why. So I maybe we can kind of like go on that a little bit because what you said there that will maybe take us forward in the conversation literally is that how much of these past experiences we carry with us, right. And we we allow and or they are imprinted in our cells on our nervous system and so. Let's talk about that. So if we notice that there is a an impact on the quality of life, right? And and we find ourselves in these patterns repeating, you know, experiencing launch trauma over and over, whatever it is, right? What are some of the tools that you really find effective?And I know that you have a lot of tools, but one in particular I'd really love for us to explore and for you to explain and maybe give us a little taste of is one that is called TRE. So can you tell us what that is, please?Of course. That's a great question. So TRE stands for trauma intention releasing exercises. It was developed by Dr. David Berschelli, and it's basically based on the polyvagal theory. And what it is, is a series of seven exercises. They're very gentle, very easy to do, that trigger the fight or flight muscles. So those muscles that will help help you move, mobilize, run away from the tread. And you trigger the activation of this muscles in order to begin a natural response of energy release. And this is a tremor. So this tremor, what it does is it is is a nervous system discharge of all those energies that have been stuck in the body, whether is emotions, energy, emotions and energy that's stuck in the body, or whether our experienced traumatic or chronic tensions have been healthy in the body in specific well places in the body, they begin releasing through these exercises. And the more that we engage in this process, the more the nervous system relearns or reshapes the way it processes stress or it responds to a stress. So generally when we are living on a chronic state of stress or in a survival mode, Our the hierarchy of how our nervous system responds to stress can go into like, you know, the fight or flight, typical fight or flight or into dorsal vagal state and we should just shut down and collapse. And when we get to be in that shutdown state, for example, and we begin working with TRE, then we move up to that mobilized state in the fight or flight in which we start learning how to set boundaries, in which we start actually having energy to go through the day to eventually take us into that ventral state in which we feel safe again with our bodies. Because one of the things that happen when we experience chronic state is that we disconnect so much from our bodies. that we begin feeling that our bodies are our worst enemies, or we just simply don't recognize what we need or what we're feeling. And we are completely numb and dissociative from what is going on, not only inside us, but outside us. And when we live in this state, even if we are in entrepreneurs, we are just managing a business from a survival mode, which leads to always targeting or maybe giving meaning to what we do as an attack to us. So this, if this isn't go, this didn't go with with like the way I wanted, means I'm a failure. If this isn't, I didn't have the audience that I wanted, I'm not good enough. You know, we begin giving ourselves a label because we personalize it to our inner world because just inside us, we don't feel safe to be inside. Because there is more, there is more. I always like to say like there is more information going from the body to the to the brain than from the brain to the body. From the brain to the body is only 20% of the information. So if there is that disconnection, the only thing that the mind does is that begins creating stories about what is happening in the body because it doesn't know what is happening in the body. So that's when the beliefs of I'm not good enough, there is something wrong with me, I'm a failure and that type of things come around. So working with TRE is just learning to beframe our bodies through the work of the nervous system as we discharge the nervous system excess energy or chronic dysregulation. Umm So potent, and I can see whyThat would be a really effective tool for this community, right? Especially if we are navigating these challenges. And so one thing that you said there that for people that aren't aware of, can you explain what you mean by going into the ventral vagal state from your. Thank you. Great question. So the ventral vagal state is just a state of the nervous system in which we feel safe to connect, to be in the world, to be with ourselves, in which instead of thinking that everybody's against us or nothing works for us, or the world is an unsafe place, we actually feel that the world is a place where we can find possibilities for ourselves. The way we think is more as of possibilities than as of danger, which is the other states. the way we feel, it's also more aligned or more in flow. So we don't feel like tense all the time or guarding or holding our bodies in a way that is just hurtful and painful. And it just the same thing goes to our behaviors is we are creative, we are, we don't procrastinate, we're able to reach out for help, we are able to service others in from a place ofNot survival, because I need them, but rather because I want to serve them because I want to be for them. I want to support them. So it's it's a really beautiful state to be because we we feel feeling safe and grounded. Umm I love that. So if someone starts to learn this tool set and start to practice it, what are some of the long-term shifts that they can expect to experience beyond that connected, open-hearted, optimistic perspective shift that you just so beautifully explained?What else do people start to see?What do you see in your clients or in yourself and your community with this practice?Yeah. Well, I think I'm going to start by saying that when we are in a chronic survival mode, we tend to find within ourselves and outside ourselves a lot of danger. There's something, there's this concept set that's that is called dangers in me in which everything that we experience inside is turning into a painful or suffering experience, even if it can be like something that is not painful, like doing public. speaking. We can or just engaging in our in our work or reaching out to you to ask you for like a an interview or a coffee. You know, we turn it into if I do this, there's something is going to go wrong, including like let me rest for a moment. That becomes a danger in me. So when we begin practicing TRE, we begin having a different relationship with those threats and dangers that we find within ourselves and outside ourselves. So we can have a better relationship with them and we can eventually turn them into a safety experience. So we no longer know not only experience more safety and grounding and well-being within ourselves, but we also learn to see more possibilities in the world we begin feeling. I I love that a lot of clients begin suddenly feeling again like they're beautiful, like they haven't feel beautiful in so many years. And suddenly they can see themselves in the mirror. They just feel good within ours, within themselves. For those that experience a lot of pain, they change the relationship with pain and instead of the brain always trying to name the experiences that are happening inside as painful. The the pain response like decrease so they don't experience that much that that much pain. Chronic health symptoms usually either reduce or some of them disappear depending on what's the really the root of those chronic health symptoms. If we tend to have what is called artificial regulators which is like. Reaching out for our phones, like doing something that will give us that temporary high so we can have a little bit of well-being and then we'll crash. After that, we begin to have a different relationship with those. We begin recognizing, oh, this actually makes me not feel good after I do that. So it brings a lot of awareness and then therefore it allows us to find different ways that we can regulate and feel grounded within ourselves. There's also great tool for increasing our resilience or our window of tolerance to the stress. So if we are used to. Overreacting or finding like super experiences too stressful and two or two inches because we increase that window of tolerance, we begin having a different relationship with those experiences and maybe something that caused anxiety before no longer causes anxiety because our nervous system is back to that window of tolerance or window of safety. So it's a lot of increased resilience, decrease in chronic health symptoms, increased safety in our bodies with which. Means also a better relationship with ourselves and more awareness interception. So we are able to recognize what is happening inside us so we can determine what is it that I need at this moment. Do I need to set boundaries for myself, for others?Do I need to do to take a pause, rest and just give ourselves what we need at any given moment, which generally when we are disconnected from our bodies, we're not able to recognize what we need. So true. So true. I love that. And that's one of the tools that we use in the power pause movement is taking these power pauses. So I love that you speak to that as well. And And something that I really loved that you shared, because in this community, we're looking for tools that are really effective, that are taking us to a place of self-awareness. and self-acceptance and self-love, right?And so what you're speaking to is the tool set of all tool sets to be able to do that, right?And it's, yes, of course, self-care can look like bubble baths and pedicures. But when we are talking about getting to the root of the issue and making a shift that's truly impactful and not just surface level, not just an artificial regulator, as you said, this is something that will allow you to Come back to that place of self-awareness so that you can really give yourself what you need. And yes, that might be a nap and a bubble bath at 1000%, right?But more than likely it's something that will allow you to. Come back home to yourself, quote UN quote, come back into that place that we you've been inhabiting the whole time, but mostly from the neck up, right. And so coming back into our body and creating safety and familiarity and comfortability with that, that's such a beautiful, powerful tool set. So thank you for sharing that. And and I know that when we get to the point where you are going to tell us your website and all the ways we can connect to you, I'm sure that you have some other ways for people to understand and learn more about that or work with you. to learn TRE, yeah? Yes, Yes for sure. Okay, perfecto. Okay, so in every episode, we love to take a little power pauseAnd today we're going to have you share a tool that you need, you being you, the beautiful watcher, listener, a tool that you need for a mind body reset in just two minutes. So Alba, will you please take it away?This is actually part of a full episode about why you can't relax and how to fix that. So make sure to check this out. But Alba is now going to take us through a power pause to give us a tool to make this shift. So thank you so much. Go ahead, please. Of course. So thank you. We're going to do something called the self-hold exercise. This is a containment exercise developed by Dr. Peter Levine, and it's just basically a tool to help us come back into our bodies. So if you're sitting or if you're standing, just get comfortable. Just make sure you're not driving. And we're going to begin by just allowing the shoulders to rest and relax so they're not close to the ears, so bring them consciously down. And now bring one hand on top of your chest and the other one on top of your belly. close your eyes if that feels comfortable for you, and let's take 2 deep breaths together. So take a breath in through your nose and feel the expansion of your chest and belly, and then exhale. Let's do it one more time, but this least time exhale through the mouth. Take a breath in through your nose. Expand chest and belly and exhale through your mouth. Now bring that lower hand that is on your belly, bring it up into your forehead. Find the connection between your mind and your heart. Allow these two points to connect and bring yourself back into noticing your breath and these two points of your body. And let's take two deep breaths together. Take a breath in through your nose and feel the connection between the mind and your heart. And exhale. One more time, take a breath in through your nose. And exhale through your mouth. Now bring the hand on top of your forehead, bring it behind your head, at the base of your skull and look back just for a moment, looking up towards the ceiling, bringing the head back and now find a connection between the back side of your head and your heart. Notice these two points connecting to one another. Now once again, bring your awareness to your breath and let's take two collected breaths together. Take a breath into your nose and exhale. One more, take a breath in through your nose and exhale through the mouth. And lastly, bring that hand that is behind your head, bring it to your cheek and just rest your head to the side and just hold yourself and maybe a smile and just feel yourself being supported and hold, noticing the temperature,Noticing your heart beating. Noticing your head resting on your hand. And let's take two last breaths together. Take a breath in through your nose. And exhale. One more, take a breath in through your nose. And exhale through the mouth. Ah And slowly bring your head back into the center. Shake it off. How did that feel?Lovely. I wanted to stay there forever. Nice. I love the holding part, yeah. That was really lovely. I haven't done that part before. It felt very nurturing. Yeah, it felt like, I don't know. I have this beautiful image. You know, I forget this. Oh, I'm sure there's a million and one photographers that take really beautiful photos of babies and they're like, just doing cute stuff. I just had this like flash of myself as a little baby. So thank you so much. That was amazing. So again, this is part of a full episode of the Movement, Mind and Meaning podcast where we are talking about. You can't relax and how to fix that, right?And this is clearly one of the ways you can because that was incredible. So for people that are just jumping in for this part of it and for those that are watching the full or listening also to the full episode, will you tell us where we can learn more from you?Where can we connect with you?And of course it'll be in the show notes, but would love to hear from you. Of course. Thank you everyone for being here and thank you Megan for the invitation. I'm happy to answer any questions you may have. You can find me at my website albaporas.com or in social media at albaporas. That's my handle for English and for Spanish Wellsense. Love it. OK, and so we will have all of that in the show notes of this episode. And so as we are preparing to finish up, is there anything that you feel would be really supportive from your perspective, from your tool set, that would help someone if they are experiencing a season of sadness or if they do navigate anxiety?Is there something that you would love for them to hear or to remember? I think for me and for a lot of my clients, understanding that behaviors make sense and thoughts make sense when we look them through the lens of the nervous system is crucial. When we understand that is what is happening to us is not because there's something wrong with us or because we're not good enough or whatever. It's because it's our body, our nervous system justjelling for attention because we need to reconnect with ourselves and bring ourselves back into safety and groundness. And there's a natural way, your body knows how to go back to regulation, how to go into healing. We just need to begin by understanding what is happening. And when we understand what is is it that our bodies and nervous system is telling us, we are going to be able to betterAddress and manage the symptoms of anxiety, depression, chronic imposter syndrome, perfectionism, procrastination, having those thoughts of I'm not good enough, I'm a failure. The world is against me. All of this is just they're just signs of chronic dysregulation of the nervous system. So there's nothing wrong with withAnybody. It's just the nervous system responding to us that we need some care and you're sharing. So just begin with a pause and give yourself a hug that you that you need it. We need it. We need we need that hug and you're sharing on a daily basis. That's beautiful advice. Thank you. And that is something. And I believe it was that for bare minimum survival, because as humans we are, we're tribal beings, right?We're used to being around people, we're used to being in physical contact and obviously. You know, over the pandemic and how things are so virtual, it's like that's shifted a lot. And so I believe and correct me if you know differently, but at bare minimum, we're meant to have like 4 hugs or 4 physical contacts every day. That's bare minimum. And then, you know, for for vital health is about 8 and to be actually thriving and expanding and in that really beautiful regulated state, it's somewhere close to 12. And so that's pretty amazing, right?Like most people, if they they live on their own, you know, that can be challenging to reach your quota every day. And so I love that, that that the self hold and the tool for the mind body reset, that's such a beautiful way to do that. I love it, Megan. And I think it it touches on the beautiful concept of core regulation. Our nervous system cannot coexist in this world without the nervous system of other human beings. And we need to find those human beings that feel safe for us so we can just connect to them because we are meant to be on in communities, to be on a tribe. So I love that. I love the hugging part. Yeah. Does it have to be human or can it be a dog?Oh yeah, dogs. Like they count, right?They have magical flowers. Those are dogs are amazing for co-regulation as well. I don't know about their nervous system, but. They're great. Yeah, right?Like, you know, it's funny because they, they're such beautiful creatures and they give us so much love. They give us so much joy, but they get expensive, right?And it's like, you make these jokes of like, well, you're really earning your keep, like keeping me happy and all that. So I love that they, you know, there's scientific benefits for having a dog every once. And so, yeah, well, thank you. And again, that's such a beautiful reminder because. Our mind will want to have us believe otherwise, right?Like there's got to be something wrong with you. You shouldn't be there. You know, we all know the stories. We don't even need to go into that, but. I love that you are giving this perspective, that you're here today sharing these tools with us and sharing this work in the world through your communities in English and Spanish. Way to go you. And so thank you again. It's been so lovely to have you on. And also Alba did mention her socials and so please make sure to follow her on social media as well as to follow me as well if you're not already and take a screenshot and share it to your stories and tell us. What landed?Oops. Hey, thumbs up. What landed for you and what you are going to begin to implement, right?Because knowledge without implementation is relatively useless. And so it's, you know, I believe it was the Dalai Lama who said to know and not do is to not know. And so how can we begin to?Take that next little step, right?And for many of us, we're like, all right, give me the 842 step formula. What do I do to fix myself?So let's start by giving yourself some love. Do the self hold practice. Come. Yes. Shoot. Cradle your face. Wash your hands and then cradle your face. We're all about that good hand hygiene and then touch your base. But well, thank you. It's been really lovely and super fun chatting with you. Thank you so much, Megan. And thank you everyone for being here. Thank you. You're so welcome. Thank you everybody. Thank you again for being part of this incredible community. And do remember that it's all a journey, right?It's all a journey of self-discovery and self-acceptance and Love, love, love, love, love, love. We know that we hear that, you've said it before, you've heard it before, but it's really where we can come back to again and again and again, that is that just like a doggy, healing balm for your heart. So we love that. And thank you so much everybody, and make sure to tag us and let us know Atlanta for you and stay tuned for our next episode coming back next Wednesday. Thank you everyone. Bye-bye. And.

Make sure to grab your free spot for the upcoming Own Your Power, Lead Your Way Summit right here: https://speaker.empoweringhealingarts.com/Megan-Nolan Why does success still feel so… empty? What happens when the world sees you as successful, but inside you’re running on fumes? In this episode with special guest Melinda Alexander, we’re talking to high-performing entrepreneurs, corporate leaders, coaches, creatives, and founders who are tired of winning on the outside and losing on the inside. If that’s you—this is your turning point. 💥 This isn’t another “hustle harder” pep talk.It’s a wake-up call for those trapped in cycles of: Over-functioning People-pleasing Burnout Feeling like a robot in their own life Instead of faking fulfillment, you’ll learn what it takes to:✅ Lead from inner alignment✅ Reclaim your clarity and energy✅ Say no without guilt✅ Create success that actually feels like success✅ And trust yourself again—without blowing up your life Make sure to take advantage of Melinda's invite to the upcoming Own Your Power, Lead Your Way Summit that I'm speaking at! Grab your spot for free right here: https://speaker.empoweringhealingarts.com/Megan-Nolan About Melinda: Melinda Alexander, CEO of Empowering Healing Arts, is a Self-Led Fulfillment and Creative Empowerment Coach. A former corporate superwoman, Melinda now helps high-achieving leaders break free from over-functioning, reconnect with their authentic selves, and build success rooted in joy and purpose. Known for her deep intuition and compassionate clarity, she empowers clients to live fully aligned, courageous, and fulfilled lives. About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Today we're talking about theself-led edge, learningto trust yourself andredefine success. Welcomeback to another episode of the Movement,Mind and Meaning podcast. I'm your host,Megan Nolan, and today we're actuallydoing something fun. I am interviewing aguest, which I do often, but this is afun situation. I'll tell you the backstory in a minute, but I have my friendMelinda Alexander here, who is actuallyleading an incredible summit that iskicking off soon or now, depending onwhen you listen to this. Called OwnYour Power, Lead Your Way. We'll tell youmore about this free summit and how youcan get all the goods. But I wanted tointroduce and welcome you, Melinda. Greatto have you here. It's awesome to be herewith you. Thank you, Megan. I'mprivileged to be on your podcast.Oh, thank you so much. So we'll tellpeople about how. Oh, sparkle wave. Ilove it. Yes. For those of you watchingon YouTube, you can see the happy Peacocksparkle wave. For those of you listeningto the audio, just use your imagination.It's fabulous. So. Thesummit is while you're listening to thispodcast has already we've opened upregistration. People are signing up.People are really excited. We're going tohave the link for you to grab your spotfor free and we'll talk more about thelogisticals about it. But just know thatthere are so many incredible tools inthere where you're able to create yourlife and your version of success in a waythat really feeds and fulfills you andyour beautiful soul and allows you tofully express your purpose in life withso many. Different incredible experts,including Melinda, of course, becauseshe's leading the summit, but also Moi.Yay.And before we talk about what it meansto have our self-led edge and howwe can redefine success, I want to tellyou a really fun story of how Melinda andI met. So. I get ane-mail one day from this beautiful humanwho's saying hello, I would love to haveyou on my summit, the aforementioned OnYour Power Summit that you're going tojoin us for. And I said, oh wow, thanksso much. I'd love to be a speaker at yoursummit. So great to hear that youlistened to one of the podcast episodesand you loved it. Just curious, how didyou find me?This is me talking andMelinda writes back and says. Well,you're never going to believe it, but Iasked Chatty G. Those of you know, Icalled ChatGPT Chatty G because we'relike FS. I asked ChattyG who some up and coming speakers in theleadership space are to connect withand have a summit. And you're on thelist, Megan. And I was like, Chatty Gknows who I am and I'm on the list of upand coming speakers. I literally criedand then happy dance and wag my tail andlike did it all in about 3 1/2 seconds.And so that's how Melinda and I. So kindof a fun story of our back story, but wewhen we did our interview for mycomponent to the summit, we reallyconnected in so many ways about.Why we are so passionate aboutwhat we do and how we serve and howwe support you. And so,Melinda, I would love for us to just jumpright in. We just jump right in here andwe just get to know each other. You and Iknow each other a little bit, but mypeople don't know you yet. And we'd loveto hear a little snippetof a moment in time on your journey, onyour path, that maybe was an insight,maybe an aha, maybe a woof, like, oh,what's happening here that allowed youto. go along the way to whereyou are now?Sure, Surewell, there's so many, honestly, so manyturning points in my life. And you knowthe largest turning point in in my life,most people ask me, well, how did you endup in Hawaii?We're both out here inHawaii, Megan and I. Andyou know I always answer, the shortanswer is disease, death anddivorce. Andthen theentireeconomy collapsed when the banking bubbleburst in 2008. So all of a sudden, lifewas just like pulled out from under me.The 10 years prior to that,I walked my dad through Alzheimer's, hisAlzheimer's disease until he passed in2006. And so that's thedisease, his death. And then I got adivorce two years later. SoIt wasjust, you know, these breaking pointswhen you're observing loss like that, whoI was before and who I became after.And it's really a shedding of many thingsin my life that happened during thatprocess of disease,death and divorce and letting goof a lot of false things that I wastaught to be that I reallywasn't, the things I was trying to be,but really wasn't. And I started toobserve. Deeper parts of myselfthat wanted to emerge, even if I didn'tknow what they were. It was a painfultime, excruciating and sometimes scary.And but it ledme to a place of transformation.So I was invited to a yoga retreat inHawaii and I can't.I was there for a few, about 10 days,went back to my home in Texas. Andthat's when the economy collapsed and Ihad no reason to stay. And I had noticedbefore I left this retreat that there wasa three-month period of time that youcould stay and volunteer. You couldwork and you could live. And I couldgo all the way through you know my griefprocess, not all the way obviously, butthat my my I was grieving and Ineeded this medicine for the soul, right?So I spent time there and I learned a lotabout healing arts and learned a lotabout connection with the bodyandWhen Iwhen I went back to Texas and the economycollapsed, I went back to that retreatcenter for three months. So I never movedto Hawaii. I was in Hawaii for threemonths. It was working for me. I stayedanother three months. And that period oftime extended into all theseyears later. I'm still here. Andit's not about being in Hawaii that'sthat's really the important part of this.It's about the transformation. So I wentfrom a corporate likeSuperwoman, not just in the corporatearena. I was trying to be superwoman toeverything and everyone in my life. Andthat breaking down those processes ofloss, grief and deathand divorce led me to kind ofshedding a lot of things thattruly were not in alignment with myself.So doors were closing forme, and then I closed the doors. Adoor opened for me. And I started goingdown to that that path. Andtoday, I help people whowere in that path, who want notnecessarily to to make a radical changelike I did, but they want to be happierand more truly fulfilled and aligned intheir lives. So that's what brought mehere today. Umm I lovethat. I have a similar story. Whichyoga studio or the retreat center wereyou at?I lived and worked at Kalani Hanuaon the Big Island. Stop it right now.That's where I was. Stop it right now. Ohmy goodness. I was like, wait, at Kalani,they did a three-month volunteer thing.They did. They did. I ended up beingthere a little over a year and a half. Itwas. And I and I lived on the Big Islandfor a couple of years before going toMaui. And then I had another, you know,huge, massive change with the Mauiwildfires that brought me to Oahu. I hadhealth issues and so forth that I neededto come to Oahu. So I've been on three ofthe islands now. You know, sometimes lifepushes us forward. Sometimes doors closewithout us. Without our permission, youknow, we can't control these things,right. So when were you there?Justto toI was there2000 on Big Island atKalani, a few times for thosedurations from 2004 tosix. OK, so I came after you. Yeah,2008 to 2010. And then I wentto, I moved to Maui. Yeah.OK. So, you know, in essence. The personthat was in Texas, the person that wastaught to be be and do all these thingsfor others and at work, and I was a realperfectionist and I pushed my edges. Ireally pushed everything. I pushed myhealth. I achieved all the goals. Ihad everything in my house was justperfect. You know, things were setjust right. I was, without knowingit, coming from a place oflack inside. but doingeverything to the external in theexternal world to try toto bring validation, bringsafety, bringlove, whatever that was. It was all allmy value was external to myself. I hadbeen taught to be all these things, thatthis would bring me happiness andsuccess. And what happened was I didall those things, I tested the system,and I honestly was not doing sowell. And I kept trying. So you know, youyou try again, you try again. It's like,well, let's do this, let's do that. Youcould keep tweaking it. And it,you know, for me it was a very, I didn'tknow how much I would call it dysfunctiontoday, but it was just a lackof awareness. So I had, I did haveanother moment when I was in that place.I realized when people toldme that, excuse me,I that that I should do my best.Well, not no, noPeople would say just doyour best, just do your best as a placeof acceptance. Now, a lot of people wouldhear that and just think, OK, I'll do mybest and that's enough. But for me, itwas like a death sentence. Do my best waslike way over the bar, way over myhealthy limits. I didn't use theseterms back then, but it was the perfectof perfect, right?So I tried to doeverything to this level, so everythingbelow that. was failure anddisappointment. So even if I achieved thegoal and made it perfect, all I felt wasrelief that the project was over. Ididn't celebrate my win. There was nocelebration in this misery. So drivingmyself and others around me, becausethat's what I thought we should do in theworld. We should be and behave. So Ireally broke myself. Life brokeme. And so when those breaking momentshappen, even if they're slowly,rusting away or whether you've reallyburned out. Theiropportunity to to you know to reallyrefocus on like what what is it that Iwant in my life?What is it that trulymatters?So going through a ten yearwalk with Alzheimer's disease also doesthat. Any type of deep griefis an opportunity to really it reallyrefines us by fire and allows us to seewhat truly matters. Solike in why you are reallysuper passionate about what you do andthe summit often. So thank you forsharing all of that. And it's sure it'san interesting thing that I know a lot ofpeople definitely in the summitwill be relating to as well as here onthe podcast in my community of thatinsatiable desire for more and nothingever being really good enough andlearning that we get to. Createthose new standards and new definitionsfor ourself. And that's really whatpersonal growth and expansion is about,is learning to create our ownexpectations that truly satisfy our souland truly nurture us at a deep level.Because like you said, we're seekingsafety, we're seeking that groundedness.And for many of us, that comes throughachievement and it's uncomfortable for usto slow down and stop, especially when wehave a lot of things. On the go.So when you say self-ledleadership and it feels like there'sjust that something more and we'researching for it from these externalvalidations, accomplishment, success, etcetera, et cetera, how can you truly helppeople to or what has beenyour journey to redefiningsuccess so that it does feelfulfilling at that deeper level thatwe're all really craving ultimately?I'll go back to a phrase you said just asecond ago when it's never enough, we'reseeking all these things, right, to bringus happiness, success,safety, whatever wethink we need in the world, right?Butthen you feel like something's missingbecause we're seeking on the outside. Andlet's say, you know, you, you achievethat, you buy that, you get that bighouse. Now high achievers are celebratedin the world. So we're celebrated inthat. So there is some.Feedback loop there thatreinforces this behavior, right?But when you find yourself continuallyhaving success, but feeling likesomething is missing internally, that'san indicator. There's an indicator thatsomething is off. So weoften don't slow down enough toactually look at that.We just keep going for the nextachievement or the next goal. And lifepushes us too, because you have to claim.You have to claim that that moment ofsolitude or that moment of quiet. Youhave to claim that time. Soif you want relief from this, you know,from pushing past your limits and chronicburnout, you know, we you have toactually claim that moment in time.Then reconnect with yourself. Reconnectwith, you know what you've been losingtouch with, which is your self-guidance,right?Your self-trust. You know, peoplego, well, what's true self?Well, trueself, you know, is something that if youdon't have a relationship with, which Idid not back then, I did not. I was incompulsive, reactive behaviors,which I didn't even recognize, you know,and and I loved achieving. I lovedhitting my goals. But toturn inward, you know, we have to slowdown and we have to stop and we have tostart asking ourselves question, whyam I feeling this way?What?Is it thatI want?Like You don't have to driveyourself all the way into full burnoutand misery anddisconnection. Start toreconnect. Start taking that thattime to yourself. And I know your bigwork is on power pause, so it reallyaligns with this, right?It really alignswith what I'm saying. And I think thatwas one of the things that drew metowards you as a rising star in thisspace. So once we've,you know, found our breath or you know,and we recognize that we want relief fromthese things and we we stop and start toslow down and reconnect with ourselves,that's when the magic starts to happen.We can start asking ourselves and givingourselves. This is a key self-ledstarts. If you want to be a great leaderin the world, you have to start withyourself. You have to start to leadyourself. You can't go out and be that toall the other people in the world becauseit's. You will feel false. You will feeldisconnected. One of our speakers in theconference is Valerie Young, who isthe foremost teacher about impostersyndrome. Well, you go out trying to leadother peopleand you are not connected with yourself.You're going to feel like a fraud. It'sgoing to feel like a dual life. That'snot alignment. If you try to drive a carand one wheel, you know, and your car'sout of alignment, it's pulling you to oneside of the road and you're trying to gostraight. Right. So it's this, you know,this tug of war within yourself. So,you know, we want to realign from livingout of sync with ourselves and stoppretending, stop performing, you know,just to keep up, stop meetingother people's goals, you know, andfeeling like we're we're betrayingourselves. You know, I really wasbetraying myself and I was hurting myselfand I didn't know it. So it's not aboutself-blame, like overachievers are justdoing what the world told them,you know, that they that they weresupposed to do to check all the boxesfor happiness and success. So if we don'task ourselves, what is our happiness andsuccess?What is our happiness andsuccess?What is it that trulymatters to me?And then start totake steps towards that. We're goingto stay in that stuckness. You have topause and you have to look within and youhave to ask these questions. And I wouldsay it's good to to have support,you know, to have support in the world.Don't try to do this on your own becausewe have habituated habits. So it's goodto be with a coach or a teamor a group that is supporting this,supporting this. So when you fill upyourself, when you start to fillyourself, you give yourself the answersto those questions. What is it that Ireally need?Why am I feelingmiserable?What is missing?And you startto ask yourself, how can I give that tomyself?How can I give that to myself?And it might just be some internalself-dialogue.That's, you know, that's what theself-led edge is. So when you start tobe self-led, you have an edge overeverybody else that's not doing this.You'll have more space in your life.You'll feel more calm. You will no longerbe pushing past your limits becauseyou're going to be aware of those limits.You know you're you're you're going tofeel like life is enough.Life is more than enough. Gratitudestarts to come in. You start to turn yourgaze towards not just the stress and thegoal, but the beauty. You know, thepeople around you, you start to havespace for yourself and others. It justfeels really good. And you know, throughthat. You know, you justyou just start to give yourself morepermission and more permission and morepermission to really continue toself realign andmove away from all the chaos andchoose like life will still throw thesethings at you. I mean, you know, Ididn't, I didn't have any choice when theMaui wildfires happened. I got, I gotreally sick with long covid. I was one ofthose folks, you know, you sometimeslife. You know, has these twists andturns. You know, we death, disease,divorce, these things happen in ourlives. But if we are there forourselves, you know, we can remaincalm. And through the calmness,there's creativity and innovation,there's fun, you know, and we can really,really connect with our intuition. Andwhen you have that extra space whereyou're not doing that duality thingwithin within yourself. And youfeel realigned. You have so much morespace and presence for others. It'sjust a beautiful, beautiful transition.So that's what self-led is. You want tobe self-led before you go out in theworld and do other things. Check in withyourself through that pause. Yeah, well,that's beautiful. And that is the essenceof the power pause. And that is trueleadership is that self-regulation sothat we can go first. We're leading byexample. We're leaving from a place of.Authenticity and truth and integrityand and our core values which are soimportant and and I really love whatyou're saying there and it's a muchbroader what I would call holisticdefinition of success because it doesinclude the internal.State that we're in rather than justthe external accomplishments, which we'vebeen told are more important. But if youlook at it from the perspective ofsustainability of the impact that you'rehaving in your work, your business,whatever you're doing, as well as and Ithink more importantly, thesustainability of your body,also very important is that that's reallywhat matters, right?That's really whatwe're all after is how we feel. AndSo what I hear you saying is.Coming back from a coming to a place ofpresence within ourself of whatour true needs are and our true goalsare, and really leading from thatanchored place and that place ofself-direction and alignment. So I loveeverything that you've shared, and I cantell that from what you shared of some ofthe other speakers and my own talk, whichwas, as you may have guessed, abouttaking power pauses and the importance ofthose along the way, not just here andthere. Every once in a while, having thatbe foundational so that you are trulynourished and regulated and supported,like the way you drink water throughoutthe day, right?And you eat foodthroughout the day. This is where we cancontinually give ourself what we need ata deeper level. And so as we're wrappingup, would you tell us just a little bitmore about what people will beexperiencing as part of the summit whenyou grab your spots, which the link isgoing to be everywhere nearby. So makesure to get set up and share it with somefriends. And so, yeah, tell us a littlebit more about some of the other speakersor any of the details you think areimportant to share. Well, it's too muchto go into the speakers cause I have 22speakers and I I know I mentioned onespeaker earlier, but there's22 speakers, alltrue powerhouses. And thisis, this is coming from a healing, ahealing viewpoint onover-functioning and just being onautopilot. Like, so we kind of check outof our own lives. So the own your power,lead your way summit. We want to breakfree from the over-functioning, right?Wewant to get out of that autopilotmode so we can really redefine successand and have true fulfillment at thesame time. So you do not have toself-sacrifice to be successful.That's not what it means. So taking thoselittle micro pauses, even like I said, Iwould say even micro pauses before youeven respond to anyone else. We're goingto talk about all of these distantaspects of overfunctioning22 speakers over 15 days.Lots of freebies, lots of free gifts,lots of really valuable things. And it'sall free. It's all free for ourparticipants. And so come see Megan andcome see our other, our other speakers.I'm not going to mention the rest of thenames. If you come to the summitregistration page, you can check it outand see all of the people that arespeaking. But we're talking about, youknow, top level speakers in their field.So you know, come join us andI I I really feel like if you're feelingthat sense of disconnection withyourself, it's worth your time to come tothe summit and and you you can you'llsee the menu of people. You can listen tothe speakers for free over those 15 days.Pick the speakers that you want, markyour calendars and you'll get the you'llget the emails right to your to yourinbox. And can get audiodownloads, you can listen to them on thefly and just repattern thesethings in our lives. I love that. And sowhen they are available, are theyonly available live or is it somethingthat people can listen to based on theirtime zone, their schedule, et cetera?Howdoes that work?They'll be available liveeach each day. They will get either twoor one speaker. I feature certainspeakers only one on each day, on somedays and two on different on the everyother day. So for for the day thatthey're released, they'll have 24 hoursto listen to those talks. You canobviously buy the replays at a verynominal fee. If you want all of them togo, you can have them all and forfor for forever.So yeah, OK. Well, thank you formaking that easy and thank you forputting this all together. Having puttogether summits on my own and as withsupport as well, but just doing summitsin general, I know there's a lot ofmoving parts and so I know there'sjust a lot of things and so I appreciateall of that. So as we're wrapping up,if someone isexperiencing thatsense ofanxiety, stress, over functioning,reaching their limit. Ready to throw inthe towel or not necessarily all the waythere to that side or anywhere on thespectrum or there, wherever, whereverthat person might be. What would you sayto them if that was you in that moment?What would you have really wanted andneeded to hear?Good question.You know, I would say totake as much time as youcan to build into your life around yourwork and around that because you reallygot to slow down. You really got to slowthe process down and get support becausethis that if you're really at thatbreaking point or considering it,that's not a bad thing because it'sreally just information. It'sinformation. You might feel like you'rein a crisis, but know that those arehabituated patterns that just need to beremapped, if you will, remapped. Andthen when you can take a little bit oftime, get your nervous system tounwind a bit. Find yourclarity and that'll and that peace andquiet and alignment. And sometimes youneed to be in an with a practice oranother human or in another space orsomething guided so that you canhave have your your world silence a bit,your internal world silence. The wisdomis there, the wisdom is there, but youcan't really make decisionsif you're in crisis mode, right?If you're in fight or flight. Right. Soif you're in that place of misery anddesperation, knowing something needs tochange, but not knowing what that is, wedon't want to react out of that space. Ifyou can, don't react out of it. I did.And certain places in my life I did. Andsometimes that can cause an additionaltrauma. You can literally retrieve. Youcan traumatize yourself or cause yourselfeven more anxiety, ripping yourself outof one thing into another, thinking thatis the solution. So I wouldsay slow down. Slow down.Let's create some space around that andhelp coach you through it. That's what Iwould say, because you can make a gooddecision, but I would say make itcalmly from your inner guidance withhelp andstrategically. Yeah.Umm Lovely. Yeah. So, soSpot on as far as what's trulyhappening when we are in that activatedstate of not being able to access thehigher wisdom because we're in survivalmode, right?And sometimes we're in gomode like that and we don't even rememberand we're just so verklampedand needing and whatever it is and reallyseeking solutions, but. It's such animportant reminder of the importance ofpower pausing, but truly of community,right?Which is one of our core needs tocome back to the regulated state. And sothank you so much for bringing togetherthe community around this beautifulsummit of myself, yourself, all the otherspeakers, but also all of the beautifulpeople that will be learningfrom all of us. And really that's whatwe're doing here is being able to createa ripple and trueself-led. Leadership comes whenwe start first, so make sure to grab yourspot for the summit. As Melindamentioned, it's totally free. If you knowanyone that you're like, OK, this is myfriend, totally needs to come to this.She's very company wound or you know.Anything like that where you feel thatyou you thought of somebody or you had a,you know, just any sort of intuitive hitas we were sharing, send theepisode to them, invite them to join youas your buddy for the summit. Really,it's so beautiful when we can.Spread the word and share these tools,because the more people that have them,the better. Because not only are youfeeling more grounded, more happy, morecentered, more purposeful, all thebeautiful things, but then you're goingout and doing incredible things in theworld. And then through your energy,you're supporting other people and comingback to that place within themself. Andso it is that beautiful butterfly effect,right?And so make sure to grab your spot.Join us for the summit and all of thelinks and details and more details aboutMelinda will also be in the descriptionof the podcast or the video whereveryou're watching this. And then make sureto join us for this beautiful experience.And so thank you again, Melinda. It wasreally lovely. And I can't believe youwere at Kalani as well. And soit's a great place to to, as they used tosay, find yourself, you know, and thatwas that was a, you know, not everybodycan take a break like that. And I did.you know I love that if you can do it,they are not open anymore, by the way, ifyou go searching for Kalani, they're not,but there are other beautiful retreatcenters in the world that you can go andactually retreat, but you can also takeyour own mini retreats. And I thinkthat's more practical these days is totry to take a little mini retreat so youcan find that space for yourself. It's agood example of what we need toinfuse in our lives. Right.You're basically a house plant. It's alittle more complicated, OK. You sitaround quietly, you feed them, you waterthem, you give them like it's you, it'syou. You're just a like a neurocomplicated house plant. Yeah. So if wecould stop denying, if we could stopdenying that we have a body and I willsay that like our health is is is reallydoes have to come first, right. We driveourselves too far into and it canit can you know lead to your immunesystem being torn down and and illnessand sickness and. Being hurt. So, youknow, we don't want to go there. Burnoutis not fun and much easier to preventthan to get all the way back, friends.Yeah, let's not do that. Let's not dothat preventative measures. Worth anounce, pound, or whatever they say. Aninch?I don't know.I'm terrible with cliches. I know, metoo. I make them up. OK, all of you inthe audience, help us out. You can put itin the comments. What were we trying tosay here?Oh, I know. I got it. I think Igot it. An ounce of prevention is worth apound of cure. Does that sound good?Iread it's done like four times before Iget to the accurate one. Thank you towhoever said that. Thank you to myparents for not teaching me theseimportant sayings, cause now I lookridiculously funny when I try to bring.So thank you Melinda. I love ending on ahigh note and and a laugh. And so thankyou again. And we look forward toexperiencing all of the magic inside theOwn Your Power Lead Your Way SummitVirtual Summit. Of course, I don't thinkwe mentioned that, but you know, mostlyit's a virtual summit. Yes, you can do itfrom anywhere. And we do. We havespeakers from around the globe. So thetime zone thing is is global. It's aglobal. That's a global thing. Love it.Well, thank you again. Take care,everybody. Thank you for being part ofthis beautiful community. And as we saidearlier, share this episode. Invite yourfriends. The more people that aregrounded in this truth and leading from aplace of intentionality and purpose, thebetter. Or as we say, more better. It'smore better. People have these. OK.Every day, more better. All right,everybody. Thank you so much. Goodbye,Melinda. Take good care. Bye. Thank you.You're welcome.

Understanding the Biology Behind People-Pleasing, Overthinking & the Freeze/Fawn Response Welcome to part 3/3 of the Survival Mode Series: The Sneaky Stress Patterns That Might Be Running Your Life In this episode, we explore how people-pleasing, overthinking, and self-abandonment are not personality traits—they’re nervous system survival strategies. Specifically, we break down the Freeze and Fawn responses from a polyvagal perspective. What You’ll Learn in This Episode: Freeze vs. Fawn: What these stress responses really are—and how they quietly drive people-pleasing and overthinking. Why Saying “Yes” Feels Safer Than “No”: The biology behind people-pleasing as a subconscious survival strategy. Overthinking = Dysregulation: How your nervous system creates mental loops, indecision, and analysis paralysis. Stuck But Wired: Signs you’re in a sympathetic freeze state—charged up but shut down. Real Tools for Real Shifts: Practical, body-based regulation techniques so you can say “no” without guilt—and actually mean it. Curious if this is playing out for you or your team? Take the free Burnout Risk & Resilience Quiz Get personalized insights into how stress may be quietly impacting your—and what to do instead. 👉 https://bit.ly/burnoutriskquiz About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach

Part 2 of 3 of the Survival Mode: The Sneaky Patterns Behind Your Behavior series! Ever find yourself cleaning your junk drawer, scrolling Instagram, or jumping to a new idea instead of finishing what matters most? You’re not lazy or flaky—you might be stuck in Flight Mode. In this powerful episode of the Movement, Mind, & Meaning podcast, we explore how the Flight stress response shows up in the modern workplace. Think procrastination, overthinking, avoidance, and shiny object syndrome—these aren’t personality flaws. They’re nervous system adaptations. We break down: What Flight Mode is through the lens of Polyvagal Theory How nervous system dysregulation triggers task avoidance and distractibility Why high-performers and sensitive leaders are more prone to this hidden pattern How chronic workplace stress leads to burnout, ADHD-like symptoms, and lack of follow-through The connection between executive function shutdown and overwhelm Real-world workplace impacts: from "unfocused" teams to leaders stuck in planning mode You’ll also learn how to spot and shift this behavior with somatic tools like Power Pauses, and how to re-engage your grounded self for more clarity, confidence, and focus. 🎧 Listen now to uncover the deeper reason behind your procrastination—and learn how to shift from Flight Mode to forward momentum. Curious if this is playing out for you or your team? Take the free Burnout Risk & Resilience Quiz Now! Get personalized insights into how stress may be quietly impacting your—and what to do instead. 👉 https://bit.ly/burnoutriskquiz About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/ Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/ Missed Part 1? Catch up with: Fight Mode – Perfectionism, Pressure & the High-Performer Stress Trap Here: https://www.megan-nolan.com/podcasts/movement-mind-meaning-podcast/episodes/2149033670 #FlightMode, #WorkplaceStress, #NervousSystemHealth, #ProcrastinationHelp, #ShinyObjectSyndrome, #StressAtWork, #AvoidanceBehavior, #HighAchieverLife, #SensitiveLeader, #BurnoutPrevention, #ChronicStressRelief, #TraumaInformedLeadership, #PolyvagalTheory, #NervousSystemRegulation, #SomaticTools, #MindBodyConnection, #AnxietyAtWork, #PerformanceHabits, #MentalFitness, #ExecutiveFunctionSupport, #WorkplaceWellbeing, #MovementMindMeaning, #PowerPause, #SuccessStoppingHabits     Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   Are you in flight mode at work, procrastinating all over the place like a shiny squirrel looking at all the objects, supposed to be doing one thing but not doing any of it?Well, if you are welcome, welcome, welcome to this episode where we are diving deep into flight mode at work as part of this three-part series called Survival Mode at Work. The patterns that are running your behavior in your life might be just stress reactions that you didn't even realize were stress reaction because you've been practicing them for so long that you think that maybe that's just how you are. And good news for you is that everything is changeable, right?And none of these patterns, none of these behaviors, none of these survival strategies or defense mechanisms, which is what they are, we'll talk more about in a minute, are permanent. These are things that you learned, ways to handle stress. And you've been practicing them for a while and you may be aware of them or maybe not. So I'm gonna highlight a few things and maybe you'll recognize yourself. Maybe not. So this is the Movement, Mind and Meaning podcast. Aloha. My name is Megan Nolan. I'm your 31 00:01:03,400 --> 00:01:05,1000 host. So last week we talked about fight mode. OK, so just let's back it up a little bit here, Megan, before I get all shiny object on you. Hello. Case in point. So. We used to think that your nervous system had basically an on switch and an off 38 00:01:20,400 --> 00:01:22,1000 switch, right?And the on switch being the stimulated, sympathetic state of the nervous system that is often called fight or flight. Those are actually two different things, so you can't be in fight or flight. You are either in fight or flight, right?And so last week we were talking about fight mode. Fight mode is when we run towards the issue, right?We go into action and we are handling it, right?It's like throwing buckets of water on the fire if we see a fire versus running away from the fire if we are afraid, right?And so fight mode we talked about last week. Make sure to go back and listen to that. And that's all about the high. Performer pressure trap, the 56 00:02:02,240 --> 00:02:03,1000 anxious OverDrive, that go, go, go, go, 57 00:02:03,1000 --> 00:02:05,1000 go, trying constantly to take action, having control delegation issues. So go back and listen to that if you haven't already cause that one goes deeper into fight mode. So today we're talking about 62 00:02:15,1000 --> 00:02:18,960 flight mode. So this is another aspect of the sympathetic nervous system where we run away. We're in mobilization, like we're active, we're we're doing something and we're either going towards the issue in fight mode or running away from it in flight mode. So this is where we see more behaviors like 70 00:02:34,560 --> 00:02:35,1000 procrastination. Have you ever done this where you're like, well, I really should start. You know, pulling together all the things for the project and you're like, well, maybe I should go on Instagram and just get a little inspiration. And and then maybe after I do that for a bit, I should go look for that old notebook where I'm pretty sure I made some notes. Or maybe I'll just clean up the drawer. Maybe I'll just go for a walk. And then all of a sudden you're like, oopsies, I did not do anything. And but at the same time when you were not doing the thing you were meant to do, say you were meant to work on a project. And instead of, you know, going towards the project and 88 00:03:11,680 --> 00:03:13,1000 taking action on it, you're you're going 89 00:03:13,1000 --> 00:03:16,320 in the opposite direction. But while you are taking that walk or whatever it is, 91 00:03:17,920 --> 00:03:19,1000 you're like, shoot, I really should be 92 00:03:19,1000 --> 00:03:21,880 doing something about this. Oh man, why am I not doing anything about the project? And so you're not actually resting or recovering or doing anything that would be otherwise productive. You're over there stressing about the project while you're avoiding doing the project. Anything about that familiar to you?OK, so that's really procrastination. So this is the the flight mode response. So typically, you know, if we were running away from a situation, keep in mind your body reacts to situations and to perceived threats the same way as it would if there was an actual real threat in your environment or to your safety. As it does when there are loads of emails and you're like, Oh my God, I don't want to deal with that. It's too much. I'm overwhelmed. So the wiring is the same, right?So this is the sympathetic response. So we have fight, we have flight, we have freeze. We're going to talk about that next week. And then the opposite to this is the parasympathetic 118 00:04:18,640 --> 00:04:19,1000 nervous system. So this is the rest and digest. You probably remember that from, you know, 7th grade biology. 121 00:04:26,1000 --> 00:04:28,960 And so rest and digest is where we settle. Where we're grounded, where our body comes back into healing mode, which is necessary for healing. So if we are in stress state most of the time or all the time, we we're not able to heal, we're not able to recover as quickly. Our immune function decreases. We're at risk for getting sick. We have sleep issues, we have digestive issues. We can be at risk for developing, you know, prediabetes, other other really serious big health related issues like high blood pressure, high cholesterol, cancer, like all of that is associated with stress. OK. And so the more that we can become aware of how stress might be showing U for you, the more we can recognize it as a 140 00:05:08,560 --> 00:05:10,1000 rotective mechanism from your body, as a 141 00:05:10,1000 --> 00:05:13,920 signal from your system that you are in a. Sympathetic state, you are dysregulated. OK. So when we are regulated is when we are in that parasympathetic state where we are grounded, where you're centered, where you're able to rise to the challenge and then settle back down, where you're able to rest without collapsing. We want to be able to go up and down, right, without 151 00:05:33,120 --> 00:05:34,1000 these peaks and valleys. And so that's 152 00:05:34,1000 --> 00:05:36,960 really what a resilient, regulated nervous system is. So what we're going to really look at is, OK. What does this mean, right? What does this mean as far as how you're showing up at work and stress levels and all of those things?And so think about it like have you ever done that thing where 160 00:05:52,960 --> 00:05:54,1000 you just grabbed your phone and and you avoided looking at the emails or starting to do your taxes or calling your accountant or whatever it is like we all have things that we often times 165 00:06:05,1000 --> 00:06:08,360 are resistant around taking action on and we put it off, right. And some people do best with deadlines and. And you know, they they do things at the last minute. But the reality is, is that when we have this situation, what's happening in the workplace, right, that your nervous system is perceiving as stressful, like it's a big project or a long list of 175 00:06:31,040 --> 00:06:33,1000 tasks that you've been given or having a conversation with your co-worker, whatever it is, is that we we innately will default to. These different survival strategies and that's what these are, right. So fundamentally we talked about sympathetic and parasympathetic. That is what the the natural and the what is the word I'm looking for the 185 00:06:57,1000 --> 00:06:59,760 consistently across the board. I'm sure there's probably one word for that. Universal. There we go. The universal wiring of the nervous system is right. And so that's where the polyvagal. Theory comes in and told us that in fact there's not just this on and off switch. There is fight, there's flight, there's freeze, there's fun, there's rest and digest, there's stay and play. There's these hybrid states that have multiple pieces of these different aspects of your nervous system. So all of this wiring is built in for for your survival. OK, for your survival. So there's all of these are naturally there, but when our when the situation at hand isn't something otentially threatening, like a bear or a car or whatever it is. It's still very stressful 205 00:07:43,360 --> 00:07:45,1000 for your system. So it's still engages in these survival strategies because it's seeing it as a a threat, right. And so it's it says I gotta deal with this and it either deals with it in the the fight mode or the flight mode or freeze or fun or you know if you're regulated you're able to do it and then relax. And so again this is. It's really about empowering yourself with knowledge and learning about these different patterns. And that's what these are, right?Because they are survival mechanisms, they're protective patterns and they're they're neither good nor bad, right?They're they're parts of you that learned how to handle stress and how to deal with situations like this. So the beautiful thing is that they're self-protective. So this is a part of you that learned to do it this way. And so when we notice that we are engaging in this flight mode behavior of procrastination, we get to witness it, right?We get to notice it. And we're like, oh, well, I probably should be working on the roject. But here I am on Instagram and I've been scrolling so long, my arms are numb. And you just get to recognize it. You get to label it, cause what's happening is you're in a stressed state, right?And so notice it in 236 00:08:51,960 --> 00:08:53,1000 your body. Feel how it feels in your body when you're like thinking about the project, but you're over on Instagram. Just notice how it feels in your body. 240 00:08:58,1000 --> 00:09:00,680 What's happening is because you're in a stressed state, you're active in your amygdala, which is the threat detection center, the fear center of the brain, survival center of the brain. And when we're in this stressed mode, you know what's not available to you?Well, 247 00:09:14,640 --> 00:09:16,1000 the higher functioning CEO aspect of the 248 00:09:16,1000 --> 00:09:19,040 brain, the prefrontal cortex. This is decision making. This is clarity. This is perspective. This is taking aligned action. This is moving from a place of integrity. This is staying in your leadership energy, grounded with calm authority, ready to handle it. That's not available when we are in a stress state. So when and if you notice yourself engaging in these behaviors of procrastination, OK, so. Or the shiny object syndrome, which I like to call the shiny squirrel, which is basically bing bonging all over the place, like ping pong at the ping pong World Championships. And you're like, but I what about this?And maybe this and maybe I maybe, you know, it's like chickens, chickens. And I'm sure you've heard chickens on this podcast. There's so many in the backyard. If you ever hear weird sounds, that's what it is. I live in Maui and there's. Chickens and roosters. Anyways, they're they're really lovely animals, but they're not particularly smart and they just kind of all over the place. OK, so shiny object syndrome or procrastination. So if you notice yourself engaging in these 278 00:10:17,200 --> 00:10:19,1000 behaviors, this is your body 279 00:10:19,1000 --> 00:10:22,600 engaging in flight mode. It's an avoidant behavior. You're mobilized and you're in action. You're doing something, but it's not necessarily the most productive forward momentum building action that you could be taking. Right. So we want to just notice it, notice the emotion, notice the sensations in your body, notice what you're feeling when you are ping ponging all over the place like a shiny squirrel. Notice that feeling. And for me it feels like kind of like tightly wound, I don't know, like tennis balls in the dryer sort of feeling. And so we wanna notice that as a signal. Because what we you may not realize is that these behaviors, these protective patterns that you now know are learned behaviors that you now know are survival strategies because you're encountering stress, are ones that you can shift, right?Because they're learned behaviors. But that comes through non-judgmental self-awareness, and it's really a practice in being 306 00:11:27,600 --> 00:11:29,1000 present with what's happening. The kicker is here's the kicker. Lean in that a lot of times, because you've practiced these behaviors so much 310 00:11:39,120 --> 00:11:41,1000 for potentially decades, no judgment, no shade, that a lot of times they happen without you even realizing it, meaning they operate below the level of your conscious awareness. But now you know they're there, so you can start to look for them, right?It's like we're shining a flashlight into a dark room because you know you dropped your keys in there and you're like, where are my keys? I need to turn on the flashlight and and you're shining a flashlight into the dark room and you're now you're shedding a little light on what might be happening when you are dealing with these patterns, right?And so again, 327 00:12:17,600 --> 00:12:19,1000 they're not bad. They're defense 328 00:12:19,1000 --> 00:12:22,080 mechanisms. They are literally your body's way of protecting you and keeping you, quote, UN quote, alive and handling this stressful situation. 332 00:12:29,1000 --> 00:12:32,800 So what do we do, right?What do we do?We notice these behaviors and we can label them, right?Oh. I'm procrastinating again. Oop, I'm a shiny squirrel again. And what's happening 337 00:12:42,240 --> 00:12:44,1000 there is whenever you label something, 338 00:12:44,1000 --> 00:12:47,120 whenever you name something, that actually shifts the brain activity back to the prefrontal cortex. So you become present, right?It's more of a grounding tool so that you can label it. You can label it, you can name it. OK, so this is where you get to notice the feelings, notice the overwhelm, notice that. Tennis ball in the washing machine sort of feeling and inside your body or however it presents to you. And then we want to use the power pause method, right?So you may or may not know I have created the power pause method which is really, really empowering you with tools to use in real time to reduce your stress and increase your energy. And that's what's really happening here, right is so when we. Recognize these patterns as such, right?Survival strategies. They're not bad. They're a part of you that has this practice, this behavior, you know, and and sometimes if they are, you know, well celebrated things like being a high performer, like being a, you know, a really driven action taker. These are sometimes things that we associate with and we, you know, we claim. As like, yeah, but I'm a I'm really driven, I'm a high performer. And so The thing is, is that those might be on the quote UN quote, you know, rewarded good side of the fence, if you will. I don't know where the fence came from, but you know, the office, I guess that would make more sense. Whereas on the other side, behaviours like procrastination and and shiny object syndrome might be labelled problematic, right?And so I don't want you to. Make these behaviors wrong in any way. They're not wrong. They are. They're learned behaviors. But the cool thing is, is that within them are these beautiful little assets. OK, so think about it like we don't want to make it wrong. And so procrastination is the ability to put something aside. And go and do something else to change your attention, to shift your focus and to go something else. Go do something else. But the key is, are we doing that mindfully, right?Are we doing that of like, you know what, I need a break right now. I'm going to leave this now and I'm going to mindfully shift gears and go over to this different. You know, I'm gonna go to yoga class or whatever. But when we're at yoga, we're not at yoga because we're like, I really don't wanna work on my project. We're at yoga because we're like, I know that when I take care of myself, when I rest, I'm able to show up more fully and do all the other things. So can you see the difference?Like you're not, you're not procrastinating by going to yoga. You have decided intentionally to put it down and then you're going to do something else that supports you so you can do the thing. OK versus. Or then I should say, and then with shiny object syndrome, the beautiful, the, the benefit inside that is, is being excited, right?Being curious, wanting to learn about all these new things, wanting to go out and try all these things. But we want to do it in a way that is intentional. And it's not just like, oh, I don't like the way things are going like with this, this, you know, launch strategy or whatever, or this e-mail provider. I'm going to go try this one. And then, oh, I don't know if 423 00:16:04,720 --> 00:16:05,1000 this is working. I'm going to go try this 424 00:16:05,1000 --> 00:16:08,880 one. And so it's it's what we're missing here if we are doing it from this dysregulated state is that we are using it as an avoidance tool, right?We are avoiding the situation at hand 429 00:16:19,440 --> 00:16:21,1000 rather than just being curious. So what I 430 00:16:21,1000 --> 00:16:24,320 want you to do is when you notice these behaviors, acknowledge them. And then get curious, like, where am I doing this from?Why am why am I doing this right now?Like, what do I really need?You knowAnd so oftentimes in the case of procrastination, it's that a need for a certain type of rest hasn't been fulfilled. Like, have you been? Nourishing your body?Are you learning creatively?Are you connecting spiritually? And so we just tend to be sort of seeking that out in an avoidance behavior. And then, for example, with the shiny objects, like are you wanting to have more of this creative need taken care of?Like, do you want to learn and explore these other things?And so that's really we want to look at these through the lens of compassionate curiosity. So those are the two foundational components of the power pause method is to really look through this lens of the heart, if you will, through this lens of tenderness and self-compassion and curiosity. So looking through the lens of compassionate curiosity and then non-judgmental self-awareness. Because The thing is, is that the natural wiring going back to your, you know, our universal wiring is that we all have what is called the negativity bias and that is the brain's hardwired survival mechanism to look for faults, flaws and problems. And so naturally we're going to look at things through that lens like. If you notice that, you know, well, yeah, I'm a bit of a shiny squirrel, Megan. And then your brain might be like, well, imagine how much time you've wasted doing that. Like, wow, that's that's kind of lame, you know? And so just witness it because we don't want to judge ourselves for judging ourselves. Hello. That is not the outcome of the power pause, right?It's really about what are we going to take from this, right?How are you going to cultivate this higher level of self-awareness, emotional intelligence, the ability to stay in control in a situation, recognition of these patterns, looking at how stress is showing up?And although it might be not as obvious as like I'm really bad and like punching or whatever or running from a scenario, this is stress. This is how stress is presenting in our modern day and in in our workplace. And So what we want to do, let's go back to the power pause method here is that the first step is to really just recognize, right?Recognize these behaviors. You might feel uncommitted, you might feel distractable, you might feel flaky, you might feel overwhelmed like it might be, or you may notice these. In other people. And that's the other thing to be aware of is that when you start to learn about these different patterns, you might be like, oh, well, that person knows that a lot. Don't. No, no, noRein it in their mind. And we want to just label these as the mind. This is my mind doing what minds do, and it is attempting to protect itself. OK, so we want to start with step one of the power pause method is to feel the feels. Right. And the feelings are the intellectual interpretation of the felt sense, the emotion in our body, right, in the way that it shows up. And so you might feel overwhelmed, you might feel distracted, you might feel stressed out, you might feel anxious. And so however this pattern is presenting to you, we want to start there, feel the feels, and we're going to just name it right and. As you develop this languaging around your feelings, which BTW is is an art and a skill and something that not many of us were taught, like we're familiar with our core feelings. Well, I'm pissed offWell, I'm sad. Well, I'm overwhelmed, you know. And so we want to just start to expand the repertoire. Learn the language of your body, right? I don't know about you, but I love learning. And so I was listening to something the other day and he was talking about how our. The language that we have around feelings is rather limited, and so it's really important for us to get curious about this. So feel the feels, right?Label it. I'm kind of hungry, you know, maybe I'm feeling a little bit worried, you know, whatever it is. OK, so when we we shift, when we shift to that level of nonjudgmental self-awareness and we name it, then. We allow already we're shifting brain activity. We are shifting brain activity. And so when the amygdala is not triggered, it reduces the signaling of the sympathetic system. So it's reducing the levels of adrenaline and cortisol because it's like, well, actually we're slowing down here. We're thinking about something because we're not in full outright survival mode anymore. If you're not fully engaged in that behavior, right, something has not has shifted, right?Because what you've done when you start to feel the feelings and notice it. You're bringing activity out of the brain and into the body and the the information that comes from the body is much more prevalent than the information that comes from the head down. So what we're doing here is we're shifting your awareness into your body and to experience what you're noticing in the moment. OK, so that's feel the feels. So when we do the second step, which is take a power pause, we're using your body to get grounded to. Orient yourself to the space around you and slow things down so that you shift out of that dysregulated stress state into a regulated state in your nervous system. So power pauses, literally little mindful moments that decrease your stress and increase your energy like that very quickly. You can do them. Let's do one now. Let's do them now. So when we have that the the flight mode, you might feel kind of this excess of this nervous energy of of like, well, what about this?Maybe I should do this. I don't know. That's kind of that that shiny object, right?Or the, you know, I need to go do something else because I really don't want to do that. Then we want just want to really shift gears so we feel the feel as we take a power pause so we can do a two-part inhale. Eyes open or closed. Do it with me. Hear me. Inhale twice. Exhale. Make a sound. Make it deep. OK. It can be loud and soundful. Not sure if that's a word. Or quiet. One more. And then once you've done it enough to notice a shift, and you'll notice a a settling, you might notice a yawn, you might notice a sigh, you might hear your stomach gurgle. Sometimes you burp, sometimes you fart. That's a signal of rest and digest. All good things, right?All good things. And so then once you've done it to notice a shift, we shift to Step 3. Decide who you're going to be. When you are in this regulated state, you access the higher wisdom within you, innately within you. You want to call it your soul, your future self, your higher self, your prefrontal cortex. I don't know what you want to call it. You can call it whatever you want, but it is the truth of who you are. So you're back online as your true self, and your true self knows how you should handle the situation in the way that is the most supportive to your vision. To your goals, to who you are, to how you want to live, to your values. Your true self has that all on record, on file, on lock, and it's like wants to educate you. It wants to guide you. But its voice is a little bit more subtle than the loud, obnoxious, critical, nasty dialogue of the mind. Which incessantly chatters along and is saying stuff like, yeah, you don't need to do it now, go do that. Why don't you go learn 800 AI tools instead of blah blah blah blah blah?No. So the true self has the wisdom, but we need to go deeper below the noise of the mind to the wisdom within. And so when you are tuned into true self, when you've noticed the patterns of mind, oh, there's my mind again, trying to get me to procrastinate. Thank you, mind. Here's what I'm gonna do. I'm gonna take a power pause. You're gonna get back online as your true self. And then you're gonna say, who am I going back into the day as? You get to decide who you're gonna be. That's your level of agency and you get to decide. And a lot of people find like, uh, under pressure, I don't know. And so we want to make sure that you have some. Knowledge as to who and how you want to show up, right. And so this is where you can really tap into. We love to go deep inside the power pause movement into the vibe of your vision, developing power statements for yourself that are anchors for you that you can use in these moments so that you don't have to think of like, well, I'd like to be really confident and clear and I'd like to, you know, make sure that I'm showing up in a really inclusive sort of way. Like not letting the mind, you know, create too much of a story around it, but we. We use this energy to drop in and so you can finish your power pause and say to yourself, feel to yourself, I am a purposeful powerhouse. Feel free to use that. It's really powerful. That's what we are inside the power pause movement. OK, so you can just say to yourself, I am a purposeful powerhouse. And more important than the declaration, whether it's out loud or in your head, is the experience of it emotionally. Because that is the language of your nervous system, OK?And when you're in that state, that's the frequency that you're emitting from your heart, because you're feeling it in your heart. And this is your electromagnetic field, your aura, however you want to call it. You want to go science, you want to go spirituality. They're saying the same thing. It's the frequency emitted by you, by your nervous system, because it's always picking up on information as well as sending it out. So you've decided how you're going to go back into the day. Grounded, centered, powerful, anchored in your awareness, in your compassion, in your love, in your Aloha, like whatever it is for you. And you go from there. And from there you'll know like, you know what?I really, I I I want to work on that project, but I'm really tired and my body hurts and maybe I need, maybe I do need to go to yoga or maybe I'm going to do 30 minutes on the project and then go to yoga. Like it's you, you make empowered decisions here because we're not in the stress state. We have brought the prefrontal cortex back online. It's able to make these empowered, informed decisions and so that you are now regulated and then you are acting from that place and you have access to all of these tools. You have access to all of these little Nuggets and benefits that are inside these patterns, but you're using them in a much. Different, intentionally present way. OK, so that's what we want to do when we notice these patterns is feel the feels, take a power pause, decide who to be. And it really is coming from that place. And and and once you've decided who you want to be, you can ask yourself, OK, what is the aligned next step?What is in my highest good to do right now?And so that's really these. It's moment to moment. The reality is, you know, I wish we could just like take a power pause and update the whole system completely forever. Do I?I don't know. No, I don't. That would be kind of boring because what if you pick the wrong thing? Anyways, what I'm saying is, is that this is an ongoing practice and we get to come from this place of growth mindset and a willingness to continue to explore and. The effects of these power pauses. And every time you notice this and every time you give yourself that witnessing presence of oh, there's my mind doing the thing, doing the thing again and not getting annoyed, not getting judgmental, not getting critical about it, then we we we're doing this deep level of healing. You're tending to that part of you that learn that behavior that maybe is an outdated behavior that you're not so down with anymore. And you're like, I want to do it a different way now, but it's that that that willingness. To witness it. That's the compassionate curiosity. Not making it wrong, just really holding it, holding space for it, and in that doing so, we allow it to. Move, right. It diffuses. You'll notice that, you know, because we when we start to feel these feelings and then we go into the mind and we start to interpret them, we start to create these stories. That's when they're lasting. That's when sustained, sustained stress turns into chronic stress. And that's where we, you know, set the stage for all of these potential health issues and productivity, performance issues, etcetera, etcetera. And so it's really. It's a practice of self-awareness and a willingness to be curious and to continue to learn and grow. And so that is what I wanted to share with you about flight mode. And next week we're going into freeze mode. So freeze is rather than going into action, right?So fight and flight were mobilization modes, right?We're either running away from the situation, we're running head on into it, taking action, doing whatever. Freeze mode is a different aspect. Called the dorsal vagal shutdown and so this is immobilization. So what happens is we're operating in zone of regulation and then we get triggered or it gets too much and we go into go mode and we keep going and then you know either the situation resolves and we can navigate back down and we come back into this nice you know ventral vagal regulated state. But if it's too much, too long or we can't handle it and that's the next natural step is the body's like I can't do anything, I can't do it, I can't do it and that's shutdown. So we. We have an immobilization. So in survival mechanism, in survival terms out in the wild, this is when an animal would play dead. You know, if the bunny's been chased by the coyote and the coyote just wants to play and the bunny's like and goes limp, then it may not be as interested, right? And so our bodies do the same thing. And so next week we're talking about people pleasing and overthinking. I know. And again, come back because you know, you might be like, yeah, no, I'm a shiny squirrel all the way. You might be a people pleaser as well too. OK, so that one's is actually typically a little bit of a more of a fawn state, but it kind of is a little bit of a blurry line. So the fawn is, is that, oh, but how can I help you?What can I do? And so that's also dorsal, dorsal vagal. And so anyways, not to overwhelm you with the technical terms, but just to really know that these are normal things. And they are things that we can change thanks to the plasticity of your nervous system, meaning that you can change it. So I'd love to have you back next week. We're going deep into freeze mode. I'd love to share that with you. And so if you're noticing some of these things, both maybe in yourself or in your team, and you want to recognize, want to take a little closer look at like how stress might be presenting in your workplace, or if this is the case and you've noticed these behaviors for a while, this is really what sets the stage for chronic. Stress and therefore burnout. So I have a free quiz, the burnout risk and resilience quiz to share with you. It will be in the show notes. Would love for you to take that, take a look at it and get a sense for where you're you're at or your team is at and also some solutions that might help you moving forward. So thank you again. Until next time, thank you for showing up and learning and growing and and really doing such beautiful work in the world and being part of this beautiful community. I look forward to talking to you soon. Take good care. Bye bye.

Part 1 of the 3-Part Series: Fight Mode at Work: Perfectionism, Pressure, & the High-Performer Stress Trap In people-first workplaces, performance and wellbeing should go hand in hand—but what happens when team members are unknowingly stuck in survival mode? In this episode, we explore the "Fight Stress Response" from a polyvagal theory perspective—and how it quietly shows up in modern workplaces as perfectionism, control, urgency culture, and burnout. If you're an HR leader, wellbeing coordinator, or culture-driven founder, this episode gives you insight into how workplace stress responses impact performance, communication, and team dynamics. You’ll learn: -How Fight Mode manifests in professionals as hyper-productivity, micromanaging, and control -Why these behaviors aren’t personality flaws—but nervous system survival strategies -The science behind the adrenaline-cortisol loop that drives high-performer anxiety -Why high standards often mask unprocessed stress and dysregulation -How leaders can spot and shift these patterns in real time -Simple, science-backed tools like Power Pauses™ to support emotional regulation and create psychological safety on the go When teams learn to regulate their stress responses—not suppress them—they unlock more creativity, resilience, and grounded leadership. That’s what people-first culture is all about. Curious if this is playing out for you or your team?Take the free Burnout Risk & Resilience Quiz Get personalized insights into how stress may be quietly impacting your—and what to do instead.👉 https://bit.ly/burnoutriskquiz About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/ #WorkplaceStress, #PerfectionismAtWork, #HighAchieverProblems, #FightResponse, #NervousSystemHealth, #BurnoutRecovery, #HighFunctioningAnxiety, #TeamPerformance, #StressPatterns, #WorkplaceWellbeing, #PolyvagalTheory, #TraumaInformedLeadership, #PowerPauses, #LeadershipAndWellness, #MicromanagementStress, #MentalHealthAtWork, #RegulateYourNervousSystem, #SomaticTools, #WorkplaceResilience, #StressInTheWorkplace   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!    Survival mode. Understandinghow stress is silentlyrunning your life and400:00:11,560 --> 00:00:13,1000impacting your behavior.Welcome to this three-part seriesinside the Movement, Mind and Meaningpodcast. I'm your host, Megan Nolan. Weare going to be unpacking your stressresponse, IE you remember fight orflight, rest and digest. It's evolvedmore than that and we're going to talkabout that too. But in this first episodewe're talking about fight mode. We'retalking about when stress happens and yougo into go mode and the differentpatterns like perfectionism and controland being a high performer show upas survival strategies tohandle the situation. We're going tounpack all of that. So let's back it upa little bit. Remember back inbiology when you learned about yournervous system, right?We're going to do alittle refresher and perhaps this will bea little bit of a oh wow, this is reallycool because we've come further in ourunderstanding thanks to an incredible mannamed Doctor Steven Porges who2900:01:09,1000 --> 00:01:12,240recognized based on research that he wasdoing with little babies who were in theNICU. Different patterns of the nervoussystem that were not until that pointknown about. You probably remember restand digest, right?Rest and digest is whenwe heal and our body processes food, wemetabolize, we eliminate, we're we'regrounded, we're we're calm. We canheal because healing only happens in therest and digest state versus fight orflight, right?You've probably heard that.Oh, I'm in fight or flight. Not actuallythe same thing, but that's OK. We'll talkabout that too. So basically until1994, we basically thought that we had anon switch, a gas pedal, which is thesympathetic or stimulated fight or flightresponse where we handle stress by eitherrunning towards it, right, which is thefight or running away from it, which isthe flight or freezing, shuttingdown and not being able to handle it. Butwe've subsequently realized that there'sactually more than just that on switchand the off switch being theparasympathetic state, the. Rest anddigest the soothe andground, the stay and play.We're more complicated than we thought.You're more complicated than you thought.But fundamentally, what's happening isyour body is either searching forwell, it's always searching for signs ofsafety or threat,because its main function, the mainfunction of your nervous system, issurvival, keeping you alive. Right. Andso this evolved, incredibly intricatesystem has evolved over millions ofyears, but innately is the same.It's searching for threats and dangersand risks in your environment and your.External environment and internalenvironment. So it's constantly scanning.It's kind of like an antenna. It'sconstantly seeking out information fromthe environment as well as what'shappening inside of you. So not only areyou receiving information, but you'realso emitting information. This isimportant. We'll talk about that morelater because it's your vibe, right?Yourelectromagnetic field or your vibrationalfrequency, however you want to say it,you are emitting a signal by way of yournervous system again. This is so cool.8600:03:27,1000 --> 00:03:29,1000And this is something that, you know,8700:03:29,1000 --> 00:03:31,320inside the yoga practice, they've beentalking about for thousands of years. Andnow neuroscience is like, Yep, you guysare right, you're pretty amazing. Thebreath is important, all of this stuff.We're going to get to it. But, you know,plug for yoga because it's amazing. Solet's talk about this. So if your nervoussystem perceives a potential threat inthe environment, it goes from beingin this nice, regulated,centered, steady state.Of this level of connection. So thisfirst state of the nervous system iscalled the ventral vagal state. And thisis where you're engaged with people inthe environment. You have a nice peacefulexpression on your face. You're able tohandle challenges and then settle backdown. You can relax without collapsing.So this is the baseline state, right?And10800:04:15,280 --> 00:04:17,1000we operate here and this is where we we10900:04:17,1000 --> 00:04:20,920tend to. Hopefully spend mostof our time, however, due to chronicstress, not all of us do, but you know,we'll get to that as well. So we want tobe able to be in this state, rise to thechallenge and come back and regulate,right?So this is our our window oftolerance or what we can handle that, youknow, doesn't fully trigger us and causeus to get dysregulated. But what happenswhen our brain perceives a threat, eitherinternal or external, either real orimagined?Is we get activated.So we go from being regulated to a12300:04:51,1000 --> 00:04:54,800very activated, dysregulated state. Wego into go mode, right?This is where weswitch on the gas pedal goesbasically where what is controlling usand relaxing us and grounding us getslifted. Think of the the brakes on abicycle, right?So when you squeeze thebrakes, everything slows down. So the13100:05:11,1000 --> 00:05:13,640ventral vagal part of your nervoussystem, right, because. There's more thanjust the the on off switch. That's whythis is called the polyvagal theory,because there's poly meaning more thanone, meaning many. So what happens is thethe ventrovagal part of our nervoussystem is like a brake and it slowseverything down. OK, so we're just ridingon our bike and we got the brakes on.We're going at a nice easy pace and herewe go. And then all of a sudden it'slike, whoa, threat. Say there's a big acar in front of you. So the brake comesoff, right?So the the nervous systemstate shifts. And then all of a suddenwe're in go mode. Your heart rate getselevated, your digestion slows down,your brain activity shifts frombeing, you know, happy, present,creative, in flow, whatever, to survivalmode, right?So a different part of your15300:06:00,240 --> 00:06:01,1000brain called the amygdala gets activated15400:06:01,1000 --> 00:06:04,240because it's sensing the threat in yourenvironment and it kicks us into go mode.So it sends a signal to your adrenalglands. It's like, go, we needadrenaline, we got to take action. Yourheart rate starts pounding, your musclesget activated, you start. to just getready to handle the situation.So you are now activated in thesympathetic state. So this is anotherstate of the nervous system, right?Sowhat's happening here is we go intofight or flight. In our next episode,we will talk about flight, where we runfrom the situation, i.e. get the hell outof there because it's dangerous, whateverit is, right?Today we're talking aboutfight, so being mobilized,going into action. And going righttowards the situation, right. Sowhen the situation was, say, abear, we and if you were going to fightit, I don't know why you would, butwhatever, we would go towardsthe predator and prepare for action and17900:07:00,1000 --> 00:07:03,880engage in whatever fight mechanism. Maybewe had to, you know, I don't know. I'mnot. I don't want to be aggressivetowards the bear, but it's a survivalsituation. OK, so the body would need torespond to the situation. So what'shappening here is that you would diffusethis stress energy by fighting back,right?We would diffuse it by, you know,either, I don't know, maybe you poke thebear in the stomach, you punch, I don'tknow, whatever, whatever you'd have to dowith the bear. We we would go into gomode. We prepare for action with thepredator. But because in our modern lifethere's not a predator perSE, this survival strategyof fight mode is still activated,but we internalize it. So ratherthan this outward expression ofI got to fight back, I got to deal withthe situation, we default to these20100:07:51,600 --> 00:07:53,1000survival strategies that are still using20200:07:53,1000 --> 00:07:56,480this same stress response as amechanism. We default to thesestrategies. Such as the highperformer pressure trap, such asperfectionism, control issues, anxiety,overdrive. We're gonna talk about theseindividually, but basicallythis is your body's way of handling thestress. But instead of externallyexpressing it, we bring it inwards.21200:08:19,1000 --> 00:08:22,720We pressurize ourself and we pushourself to be able to fight back againstthe stressor, right?Again, it can be realor imagined, internal, external.Basically, this is your way of handlingthe stressful situation. Well,how do I know that this is happening?Well, as I go through these differentsurvival strategies, you might recognizeyourself in them. Well, how?22200:08:43,1000 --> 00:08:45,920How does this get decided?Which one we goto?You might be wondering to yourself.Well, your nervous system was patterned22500:08:50,120 --> 00:08:51,1000when you were a child before the age of22600:08:51,1000 --> 00:08:54,9607. Based on your environment,your upbringing, the environment that you22800:08:58,040 --> 00:08:59,1000were raised in, the way that your22900:08:59,1000 --> 00:09:02,320caregivers behaved and handled stress,it's dependent on your constitution, yourattachment styles, yourpersonality, the actualsituation. All of these factors willimpact how you respond in a stresssituation. And again, I should say that23600:09:17,120 --> 00:09:19,1000you know, of course. There23700:09:19,1000 --> 00:09:22,880is a caveat here. There are very real23800:09:22,880 --> 00:09:24,1000survival situations in our modern life. I23900:09:24,1000 --> 00:09:27,360am not negating that, but I'm just sayingthat for the most part, our life,thankfully, is not the levelof survival requirements that ourancestors had when they were running fromthe tigers and such. So of course therewill be real survival situations where we24600:09:41,1000 --> 00:09:44,080we do go into fight mode. We have tohandle the situation like you have to.You know, like break down the door orwhatever it is and we go into action. Butin this modern reality that we live in,this fight mode here tends toshift us into this sort of gaspedal go mode where we are runningtowards the situation and taking action,right. And so because we couldn't, wecan't discharge the stress energy, theadrenaline, the cortisol by. You know,fighting back in this situation, all ofthis chronic stress gets internalized.Chronic stress is a major contributing26100:10:19,280 --> 00:10:21,1000factor in every major chronic disease.And so the more we can become awareof stress in our life and how it'sshowing up, and the more we can have realtime practices like power pauses toregulate in real time and bring ourstress levels down, the better. Right.Because your nervous system is veryresponsive and so it wants to come backto homeostasis, it wants to come back toregulation. But if we are just operatingin these protective patterns and thesesurvival strategies and we're not evenaware of it, we're just feeding thestress cycle in our body, right. The27600:10:53,1000 --> 00:10:55,680adrenaline continues, the cortisolcontinues, which causes inflammation and27800:10:57,960 --> 00:10:59,1000heart issues and joint issues and and all27900:10:59,1000 --> 00:11:01,840sorts of things. And so it's reallyimportant that we recognize that the thethreat is typically. No longer physicaland it's tends to be more emotional,mental, chemical sometimes.But we want to look at how this pressurethat we experience in these stressfulsituations, it's really triggering thesame stress response, but we don't havethis outlet, we don't have this, youknow, diffusion. And So what we dois instead we go into.High performing pressure trap as as thefirst mechanism of fight mode. So let'stalk about this one. And you may not gothrough all of these. I think that we allhave these different patterns and weengage them based on the situation. We29700:11:43,600 --> 00:11:45,1000engage them based on our personality. You29800:11:45,1000 --> 00:11:47,680may do some more than others. You may notdo any of, you may not do one or two ofthem at all, but it's just something foryou to be aware of because the more youcan be aware of these patterns as anindicator of what's happening internal.As a a cue that your nervous systemis in a dysregulated state, IE you'vegone into fight mode, then themore self-awareness that you have, right?Because that's what this really is, ishelping you develop self-awareness ofthese patterns. And because they arelearned behaviors, good news, theyare changeable, much like you update the31300:12:21,360 --> 00:12:23,1000operating system on your phone. These are31400:12:23,1000 --> 00:12:26,720changeable because your brain is plastic,right?Neuroplasticity. It's not actuallyplastic. Neuroplasticity, meaning it'schangeable, it's malleable. Sowhat happens when we identify asa go person, an action-oriented, a32000:12:39,520 --> 00:12:41,1000go-getter, a doer, a high achiever, a32100:12:41,1000 --> 00:12:44,320high performer, the the person thatreally pushes yourself to the Max?Then we have the high pressuretrap. Right. And so this, this,I got to make it happen. I I'm going todo it. I want more, I want better, I wantfaster. And it's thisdrive that is pushingus forward and we're going to handle thesituation through action,right. And so this actually feeds onitself because when we accomplish a goal.Then we have a release of dopamine, andthe brain loves dopamine. So it sayswhatever we just did, let's do it again.And so we get into this cycle where we'reconstantly feeding and we're running onthese stress hormones as well asdopamine, and we feel this internalizedpressure based on the stress of whateversituation we have going on. And sowe want to look at this and recognizethat this is an adaptivemechanism, right?This is the mind's wayof handling stress. It's not innatelygood and it's not innately bad. But if weare constantly running this way and we'rerunning on the on stress and we're inthis very dysregulated, sympatheticstate, we run. We burn out the system alot faster, the system being your body,35200:13:57,520 --> 00:13:58,1000right?And we just talked about the effect35300:13:58,1000 --> 00:14:01,760of stress. So if you notice yourself inthat pattern, recognize it and label it,call it out. Oh, this is my mind. This ismy mind in this pattern. I do this. I dothis sometimes. And you might have doneit so much that you identify it and youjust have it be as part of yourpersonality, right?Some people justidentify as being high performers andit's like a badge of honor in manycommunities. And and that's goodas long as it's used from that place ofpurpose and power and presenceand intentionality, I.e., it's used froma place of regulation in the nervoussystem. OK, so that's one ofthe first fight.Reactions when we have stress. Again,this isn't necessarily sequential, likeyou weren't necessarily go into this oneand that one and this one. These. I justwant to show you these different waysthat fight energy shows up, OK, in thesebehavioral patterns. The second one is37700:14:55,1000 --> 00:14:58,400perfectionism. So perfectionism is anattempt at controlling the situation.Right. If we think that we make it acertain way and we have that level ofcontrol, it's a safety mechanism.And when we think that we are controllingit, it's a way of this creatingperceived safety because that's reallywhat your brain and your body want issafety. So how can we give it safety?Wecan power pause and we can regulate, butwe'll talk about that in a second. Soperfectionism, again, it's not inherentlygood or bad and and it has, it has reallygreat things to it because we want to beattentive to detail. We want to make surethat things are presented in a reallyhigh quality, but we also don't want tobe obsessive, right. And so that's reallyinteresting because again, we want tolook at how these behaviors areplaying out and and were these modeledfor you as as a child, like is thissomething that your mom or dad did and oris this something you learned from ateacher or whatever?So again, you may ormay not engage in these behaviors. I justwant you to bring some shed a littlelight on it. The third one that is afight response is control,having difficulty, havingother people help you, trying to be incharge of the situation, trying to. Youknow, manage every little detail, beinga bit of a control freak, right, as we wecall it. And so again, this is a way ofthe body attempting to balance thesituation. But usually it'scounterproductive because this control isreally an illusion, like we really don't41700:16:27,920 --> 00:16:29,1000have control in every situation. And so41800:16:29,1000 --> 00:16:31,920it can again cause us to be more and morestressed out. And so again, just lookingat this from the lens of non-judgmentalself-awareness, like if you noticeyourself, if you notice that you havecontrol issues. Then again, this is justsomething for you to be aware of. It's away that you've been handling stress,right?And so again, this is might besomething that has been sowoven into the fabric of who you arebecause of experiences you had in in thepast that some people suggest that thesebehaviors are even trauma responsesbecause of how you learn to handle asituation before. And then we default tothis because it's been patterned so muchinto your nervous system. So again, theseare just things to look at through thislens of curiosity, right?Through thislens of compassionate curiosity. So the43900:17:15,520 --> 00:17:17,1000the 4th mechanism for fight modeisanxiety OverDrive.So anxiety OverDrive is thatvery activated state, very44400:17:29,200 --> 00:17:31,1000stressed state, right?And so this isbasically. Running on thefumes of stress andit's over functioning, overdoing, overgiving, attempting to control thesituation or be the leader in thesituation, but doing it from this placeof being offkilter. It may appear like that you'recoming across with that level ofconfidence and authority and being fullyengaged. But The thing is, is that ifit's this more dysregulated way of doingthat, it can come across veryperformative. It's like we're trying toprove something to ourself, provesomething to other people, and it reallyis. You know, underneath it all, we havethis level of exhaustion or overwhelm ormaybe even dread or maybe evenresentment. But we we're poweringthrough, we're pushing through, we'refighting through to get things resolvedor get things handled, right. Soagain, this is interesting becausethis is both a a very activatedstate in the sympathetic state,but there's there's elementsof. Connectivity47300:18:41,200 --> 00:18:43,1000and attempting to engage with others in47400:18:43,1000 --> 00:18:45,840the situation because we're attempting tonavigate it by handling it, by,you know, presenting really well, by bytaking action, by showing up. And so it's47800:18:54,240 --> 00:18:55,1000a really interesting state. So this is47900:18:55,1000 --> 00:18:57,520more of a blended state. So we haveaspects of the sympathetic and we haveaspects of the parasympathetic becausewe're attempting to be social and engagewith other people. But it's from thisvery like, you know, frantic and frazzledand on the verge of a freak out.48600:19:09,920 --> 00:19:11,1000State of being. Sowhat's happening here is that stress,right?Stress is is prevalent in thesesituations. The body is perceiving athreat. It's realizing that we need tohandle the situation and and this is areality, right?This is a stress response.This is the way that we are handling it.It's not necessarily. Beneficial.It's probably a little bit maladaptive,but it's an adaptive behavior that you'velearned. This is, this is something thatyou've practiced for a while and you'rejust dealing with it, right?And so theinteresting thing is that, you know,women are more likely than mento internalize stress,and we are more likely to engage inthese behaviors because we areconsidered the. Caregivers, weare shown to be and we want to be ableto balance all these things. I can handleit, I can do it. And so when wehave this stress in our life and wedefault to one of these modes, this cancause us to be in that chronic stresscycle more and more and more.And 75% of adults, according to theAmerican Psychological Association,experience stress or have experiencedeither physical signs of stress or51700:20:26,080 --> 00:20:27,1000psychological. Signs of stress in the51800:20:27,1000 --> 00:20:30,160last year. And it's really common, right?It's very common. And you know, somestress is good, but when we have chronic,52100:20:34,240 --> 00:20:35,1000exhaustive levels of stress and if we52200:20:35,1000 --> 00:20:38,880stay in these survival strategies and westay running on stress, then it'sexhausting to us. And it's notnecessarily making use of all ofthe incredible gifts and talents andamazing parts of your being that youhave. And So what we want toremember is when we're observing thesepatterns, these strategies that wedefault to, you know, just becausethey are wired into your neurology,into your nervous system, because theywere, again, learned when you were a53500:21:08,200 --> 00:21:09,1000little child, they're operating at the53600:21:09,1000 --> 00:21:11,760level that you may not even be aware ofuntil now. And so we want to53800:21:15,120 --> 00:21:17,1000witness these parts of yourself becausewhat they are are parts of you,right?It's. It's a part of your journeywhere you learned how to do things thisway, and you default back to that becausemaybe it worked in the past. And sorather than trying to, you know,eradicate this behavioror make it wrong in any sort of way, wewant to turn towards that part ofyourself. Because think about it. This isa survival strategy. This is aself-protective mechanism. It'sattempting to do what it's supposed todo. So it's not negative, it's notbad. But whatcan happen because of it is if weare listening to it and we'refollowing through and we're just doingthese behaviors because they are wired inand we don't even realize we're justfeeding that cycle and we're fortifyingthat pattern, right?It's like. You are.You're training yourself to do it thisway because it worked OK in the past, andmaybe you haven't been moreeffective ways of reducing your stress56500:22:21,640 --> 00:22:23,1000and being able to operate at the level of56600:22:23,1000 --> 00:22:26,480regulation just yet, which is what powerpauses do. So you just default to thisas your stress reaction. And so sometimeswe do it so much we think it's part ofwho we are and we think it's part of ourpersonality. But what we want torecognize is that this is. It's apattern. It's a way ofliving that you have practiced for awhile, and that's OK. And we want to lookat it and we want to turn towards it witha sense of appreciation.What?Why?It's doing something that'sexhausting me and it's causing me to burnmyself out or whatever. Well, it's doingwhat it's supposed to do. It's protectingyou. It's helping you handle thissituation. So we want to look at it witha sense of acceptance and love, becausewhat it's showing you is that you are ina contracted state. You are in aprotective, contractive state. So it'sshowing you that you're dysregulated, and58900:23:15,280 --> 00:23:16,1000you may not recognize it because you've59000:23:16,1000 --> 00:23:18,440been doing it for so long that you thinkthat's just the way that this is. Butwhat we want to do is recognize that thispattern, this way of doing things, wayof handling stress. It's notnecessarily conducive toevolving and expanding and getting to theplace where you are achieving your goalswith ease, where you have sustainablesuccess, where you have that level ofcontinued energy and clarity andfocus, because that's what comes whenwe're in a regulated state. We can restwithout collapsing, but we can rise tothe challenge without overexertingourselves or going into that spiral.That's where we want to come back to, andthat is that state of regulation in the60800:23:57,680 --> 00:23:59,1000nervous system. So when we notice that60900:23:59,1000 --> 00:24:01,600we're engaging in this old, outdatedpattern, we label it the mind.Oh, there's my mind again, trying toprotect me. You know, some people like tomake up funny names for their mind andjust call it like whatever the thesquawking seagull collective or theshitty committee in your head. Or, youknow, some people call these patterns ofself-sabotage. I don't necessarily agreebecause I think it's a pattern ofself-protection. So, you know, somepeople name these different characters,62200:24:24,480 --> 00:24:26,1000whatever. You can do that, right?You can62300:24:26,1000 --> 00:24:29,280do that. Just label it. Oh, there's my62400:24:29,280 --> 00:24:31,1000mind. Oh, there's my mind. And that's62500:24:31,1000 --> 00:24:33,840what it is, is your mind is attempting toprotect you. So we label it. Andthen when we recognize that, and when youare bringing that level of consciousnessto it, is that you're shifting from thestate of the fear center in the brain,your amygdala, and it's automaticallybringing back online your prefrontalcortex, which is your higher mind. Thecreativity, the CEO of the brain, wherewe can process emotions moreconsistently and more effectively. Sowe want to label it, right?And you cannow that you know, oh, I'm in fight mode,I'm in fight mode, I'm in go mode here.So we're in go mode, right?We want tocome back to flow mode. We're going toget to know mode later, but we're talkingabout go mode now. So I'm in go moderight now, but it's you don't have thefuel to sustain that pace. Andit's not the effective use of yourtalents and gifts and skills. It's justnot, right?Despite what your mind says,and we get so conditioned to running andoperating this way, is that we forgetthat within you is an innate wisdomthat will guide you towards your nextstep. And this is the wisdom of theprefrontal cortex or your intuition, yoursoul, however you want to say it. Butwhat we're doing here is bringing youback into that regulated state where youhave the availability of more informationbecause you can perceive it. When you'rein a survival state, you're under stress.You don't even see all of these otheropportunities that are around you. Wedon't see these other options becauseyou're just about survival. So first wewant to label it. There's my mind doingits thing again. And then I want you todrop into your body. So this is the powerpause method. So we want to label it andwe want to feel the feels. So I want youto label the feeling that you're67100:26:08,440 --> 00:26:09,1000experiencing. Oh, I'm feeling very67200:26:09,1000 --> 00:26:11,520overwhelmed right now. I'm feeling verypressurized. I'm feeling tight. And so welabel it and we give it that sense ofacknowledgement. Because what we're doinghere is, remember, this stress energy hasbeen very active in your system and yourbody's just trying to handle it andtrying to fight back from the situation.So we want to be able to give anopportunity to express some of thatstress energy out of your body. Andmetabolize the stress, meaning processit or move it through, right. Sofirst thing we want to feel the feels, wewant to label it, right. So then we'realready shifting gears. You've broughteverything back into that level ofawareness and consciousness and presence.69000:26:51,1000 --> 00:26:54,720So we feel the feels. And thenwe take a power pause. So we want to give69200:26:57,480 --> 00:26:59,1000an opportunity to ground into your body.We want to give an opportunity to supportyour body so that you can come into astate of regulation. So you can use atool, you can use a resource. Sousually we use something in the body.Maybe, you know, you could use yourbreath. Since you're in fight modeand you tend to have a little bit more ofthat very activatedgo forward momentum, you may needsomething that's a little bit moreactive. I do find that when you're inthat that fight mode, you need somethingthat's a little more active todown regulate you. So for example, youcould do some sort of like running on thespot or stamping your feet on the groundand pounding your feet into the ground.If you feel that you know you can do thatin the situation that you're in, youmight use your breathin a really intentionallyletting it out, expressive sort of way.So that's how you can take the powerpause and then so we feel thefeel as we take the power pause and thenwhen you feel the shift right, when we gofrom go mode to flow mode, you'll feelyourself. Everythingis settling, grounding, becoming a little72300:28:12,080 --> 00:28:14,1000bit more present. Then from that72400:28:14,1000 --> 00:28:17,600place of power, from that place of centerwithin yourself, you get to decidehow you're going to go back into thesituation. And that is yourplace of power. That is being able toshow up on purpose. And that73000:28:31,040 --> 00:28:33,1000is really the true magic of the73100:28:33,1000 --> 00:28:36,440power pause is reminding you that you area purposeful powerhouse. You get todecide. You get to live and move andbreathe and show up on purpose. And thatis so powerful. So youdecide how you're going to go back intothe day. Do you want to be centered?Doyou want to be focused?Do you want to behappy?Whatever it is, right?Some peoplestruggle to decide on that in the moment.So sometimes we. Not sometimes in thepower pause movement, we go deeper intothis. So you know who you are, right?Youknow who you are at the deepest level ofhow you want to show up and how you wantto feel. So you know that you alreadyhave that information. You're like youfinish your power pause and then you sayto yourself from that activated,grounded, centered state, I'm apurposeful powerhouse. I can do this. And75200:29:17,280 --> 00:29:19,1000so you are activating, you're anchoring,you're deciding, you're intentionallycalibrating to that. And now you're backin the flow state. OK,so this is part one of theseries. This was flight mode.75800:29:33,1000 --> 00:29:36,560So Part 2, we're gonna go into flightmode, flight like airplanes go intoflight. And when we are activated, we'remobilized, but we go away from thesituation. OK, so make sure to tune in.This episode will be dropping next week.And I really hope that this wasinsightful for you because when you knowabout your nervous system, when you knowabout. How your body is attempting tojust deal with, you know, the challengesof life, the stressors of life, and youhave this level of awareness of the waythat you're showing up and these patternsthat maybe were operating at the belowthe level of your awareness before. Sosubconsciously, when you can just shed alittle light on it, it gives you thatsense of, wow, this is really amazing.This is, this is who you are, right?Your77800:30:16,720 --> 00:30:18,1000body's just trying to. Make it through is77900:30:18,1000 --> 00:30:21,040just trying to survive. And so looking atthese survival strategies from adifferent perspective, I think hopefullywill give you some more clarity becauseit's really, it's really quitefascinating how we've evolved, right. And78500:30:30,640 --> 00:30:32,1000so the the most evolved part of our78600:30:32,1000 --> 00:30:34,880nervous system is that ventrovagalstate. And so that we want to go frombeing able to recognize these patterns tocoming back into that regulated state soyou can be present. You can engagein the situation. You can handle thesituation, right, which is that thatfight energy is handling the situation,but from a much more79500:30:55,1000 --> 00:30:58,320controlled and intentionalstate. And that's really what we'relooking for, right?That's really whatwe're looking for. And that's trulyliving from your leadership energy andstaying in that very, you know,staying in your lane, if you will, likestaying in that place of ofPresence and power and purpose. So I hopethat this was really helpful for you. Iwould love to connect with you further onthis. And so if you are a leader who isleading teams and you're seeing thesesigns of stress in your team members andyou're noticing maybe some of thesebehaviors in them or in yourself, I would81100:31:32,120 --> 00:31:33,1000love to connect further. So I have a free81200:31:33,1000 --> 00:31:36,040burnout, risk and resilience quiz thatyou can take. It's going to be linked upin the show notes and you can take thatand give you some insight onto where youor your team are and be able. Tohelp you to foster more resilience, right?Be able to be in the flow zone and beable to go into the go zone and then comeback, right. And that's really whatresilience is, is your ability to havethis flexible adaptability to life'schallenges. So I hope this wasinsightful. Make sure to tune in forepisode 2. Next week we're talking aboutflight mode and I bet you canguess what those are. Maybe you canguess, maybe you can't, but I'm not goingto tell you anymore. I hope you have anamazing day and take good care. Bye bye.   

Ever feel like your mind is your own worst enemy? Like no matter how much you achieve, there’s a relentless voice in your head telling you it’s not enough? You’re not alone. And here’s the thing—that voice isn’t the truth. It’s just a story. And you have the power to change it. In this episode with special guest Krista Powell, we dive deep into how to rewire your subconscious mind, break free from self-criticism, and rewrite your inner narrative so you can step into a life of possibility, peace, and purpose. 💡 Here’s what you’ll learn:✔ Why your inner dialogue is just a collection of learned beliefs (and how to change them)✔ How movement, breathwork, and somatic practices help you reconnect with your body and quiet mental noise✔ The surprising link between self-compassion, pleasure, and emotional resilience If you’ve ever struggled with anxiety, perfectionism, or the feeling that you’re stuck in your head, this episode is for you. Your thoughts aren’t fixed, your story isn’t set in stone—and transformation is possible. ✨ Ready to break free from stress and self-doubt? Listen now! About this week's guest Krista Powell:Krista is a pleasure strategist with a gift for blending practical tips and mindset magic to help people deepen connections and create meaningful change. As a certified hypnotherapist, she guides clients to unlock the power of their subconscious mind for lasting breakthroughs. Her signature group program, Emerging Bliss, provides a secure setting for women learn how naming and expressing their needs in an intimate setting can transform their everyday life. She also co-hosts monthly soul-nourishing virtual events timed around the new moon. She’s living in a multi-generational household near Denver with her husband, daughter (saving up for that post-grad schooling), father & Australian Shepherd, Rocky. Grab her free Cord Cutting Meditation here: https://www.goldenshiftcoaching.com/cordcutting Connect with her here: https://www.goldenshiftcoaching.com https://www.instagram.com/goldenshiftcoaching/ About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/Follow Her On LinkedIn: https://www.linkedin.com/in/iammegannolan/ #TamingYourInnerCritic, #MindsetShift, #ReprogramYourMind, #InnerCritic, #OvercomingSelfDoubt, #SelfCompassion, #EmotionalHealing, #PersonalDevelopment, #AnxietyRelief, #InnerPeace, #LimitingBeliefs, #SelfLoveJourney, #HealingThroughMovement, #MentalHealthAwareness, #MindsetMatters   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!    Today we're talking abouttaming your inner critic, shifting thestory, and changing yourlife. I have a very special guest with mehere today, Krista Powell, on theMovement, Mind and Meaning podcast. I'mexcited to welcome her on here in amoment. Hello. HelloGreat to haveyou. Thank you so much. I'm so excited tobe here. Yay. Awesome. Awesome.Awesome. All right, so before we jump in,I will let you know that this episode isbeing sponsored by the brand new minibook to Stop Anxious Overthinking. Sothat will be linked up in the show notesas well. Totally free for you to grabthat. And as well, I know Krista has agift for us too, and she will share moreabout that at the end of our episodeconversation together today. But makesure to grab both of those becausethey're both full of so much goodness.And Speaking of goodness. Krista isa pleasure strategist and we would loveto know more about you. People can readyour bio and all the things they get,cause I know you love learning. Everytime I text you, you're like I'm doing athing on the weekend. And I'm like, Ilove how much you love learning. So yay,gold star. But take us to a momentin your life where you had one ofthose. Oh man, I got it. Thisis whoa, what's happening?Or it can beone of those. Yay, this is amazing. Andit's. A moment that has led you todoing what you donow and sharing your gifts the way you'resharing them. Yes. And there's somany places that I could start thisstory, but let's just do it at at I'mgoing to start in college. I'm going tostart in college when I startedto have boy problems, right?You're You're in, you're on your own.Things don't go quite as smoothly as youthink. And suddenly I found I had thissuperpower. I had this voice in my headthat would create a story and lead medown the worst case scenario. And Ithought, oh, like, I'm ready for anythingnow. If I prepare for the worst, then Iwill like, I'll be in great shape. Butwhat I didn't know was that this voice inmy head would live with me for many,many, many years. And what I thought wasmy best friend was actually somethingthat was holding me back. And once Ilearned that I could shut that voice off,that I could change the script, then Ifound that I could connect to the peopleI love so much more. And that's when Iwanted to start teaching other women.to get out of their head, get into theirbody, to turn off that critic,and to start rewriting the script oftheir lives. Yes.Oh, my goodness. So put both handsup if you can relate.Oh, hey. Forthose of you exclusively audio right now,we're both laughing and waving our handsin the air, or which I was.Yes. So yeah,interesting, right?How many of us canrelate to this, the chatter of thecollective in our head. And you know, oneof the things that you said that reallystruck me that I super align with cause Ialways talk about the characters in ourhead and how it's like a play and we getto watch these characters and you knowwhat the main ones are and that like yousaid that that relentless criticaloverthinking, oh, make me feel like shitsort of thing that so many of us justthink is is us. Right. Andit's such an interesting phenomenon. Andthat's where, you know, practices thatyou share and practices like yoga, forexample, help us to realize that we arenot our thoughts. But many people justlive their whole life. And I did for along time. And it sounds like you didtoo, just like listening to this barrageof chatter in our head. That's just.Greasing the slippery slope of sadnessand anxiety and stress and all the thingsthat we are really specifically focusingon here on this show. And so I love thatyou're going to be sharing some moreexperiences and mind and body tools, andyou're going to take us through a reallypowerful clearing practice that you sneakpeeked with me earlier. And I was like,Oh my God, I love this. So let's talkabout that, about howthis voice. Isn'ttruly our own?Or where does it come from?Or how can we begin to just payattention to it and not get caught up byit?Like, let's start there. Talk to usabout that, please. Yes. Well, I willsay, like you said, I lived with it for avery long time, thinking that this isjust what everybody heard inside of themthat. We all that this is just me. Ididn't realize it was a separate entity.I I thought it was just me. Andthen I learned that, of course, ourunconscious mind goesinto OverDrive and it's always trying tokeep us safe. It's always trying to keepus alive. And sometimes it takesshortcuts. And those shortcuts includemaking tremendous assumptions about theinformation that it's receiving. Andsometimes there's some faultyconnections. And and that's where thebeauty lies. Once we pay attention tothat voice in our head, we can make achoice and we can make a choice of do wewant to keep going with the same dialogueor do we act as a director and we say cutthat like we're changing the script,we're going to go in a differentdirection. What I realized was thatsomewhere over the years, it was probably20 years after college, I waslying in bed one morning. Husband wasbeside me. Kids were asleep in the otherroom. The dog was on the floor. I wasliterally surrounded by people who lovedme, and I couldn't figure out whyI felt so alone. I justfelt like noone really saw me, no one really knew me,and I was just really curious as to whatwas going on. And that's when I realizedthat this voice in my head. Had not onlybeen talking to me, but had been helpingme create boundaries and walls around meto keep me closed off from the peoplethat I love, right?It was like, well,this part of you, it may not be thatattractive. It may not be your mostlovable part. So let's just close it offso that nobody can see it. Andwhen you start to build these littleinvisible walls around you, thepeople around you realize that they cansense there's something. That is stoppingthem from truly connecting with yourheart, with your soul. And so there'sthis gap of communication. There's thisgap of connection.And that's where the magic happens. Whenwe can start to break down those walls,when we can start to be vulnerable, wecan start to open up and shareour true selves with the people we love.Everything shifts.Umm Yeah, beautiful. And so.What I'm hearing you say is that thatthat first step is becomingaware of that voice, right?And andrecognizing that if we can hear that andwe can listen to it, then we aren'tthat right. And like you said, we can bethe director and say cut, we're going adifferent way. And so that'sso powerful to be able tohave that level of awareness first andforemost, but that level of.agency and recognizing that weget to bring all those parts back,right?And like you said, we we tend towall those parts off. And especially, Ithink it's worth mentioning, is that forso many people, there is oftentimes whenit comes to these challenges thatanxiety and depression can present,there's a lot of widespread societalshame and stigma around them that weinternalize, right?And so we really wallthose parts of ourself off. And thenthat'sThat really adds fuel to thefire as far as how lonely wefeel. And so was that part of yourexperience as well?Absolutely. Ithink that shame was a big partof why the walls were built. I mean,we're told so many messages in societyabout how we should look, like where weshould be in our life. Are we progressingas we think?And then if we don't thinkwe're keeping up with what is expected ofus, that is a tremendous opportunityfor. For a wall to come up, for shame tocome up, for those stories to come in ourhead, whether whether they'rewhispers or whether they're incrediblyloud voices, they impact us.Yeah, yeahAnd I laughed. I was muted, butI laughed because I'm like, whispers. Areyou whispers?Because mine are like,sometimes they're whispers.Sometimes they're like catty littleasides that you, you know, from like, I'mthinking of like Steel Magnolias whensome of the ladies with the older ladieswere gossiping and like, sometimes that'swhat my voice sounds like. It's just asweet little whisper. But yes, othertimes they're like megaphones, likeeverybody can see that you're not doingright. Yeah, right. Yeah. Thesnarky ones tend to be like a little bitundertone and a little bit, you know, notthe obnoxious ones, at least in my brainare like. The Angry SeagullCollective and just, you know, butyou hit on something there is that it'sin our head, right?And and yes, ofcourse there's there's a somaticcomponent to every felt sense andexperience and feeling and andemotions that we have. But when we'retalking about the inner critic and thatinner dialogue, that really. You know,it's just chattering away like a littlemonkey up there, you knowAnd so howcan we begin to like westarted with shift the story and changeour life. Like we one of the things aboutmodern life is that it is verycerebral, right. It's very like we got todo, we got to do, you know and and thatthat pressure again external, internaland really. Can weigh a lot on usand demands a lot on us. So I know thatthis is something that you really speakto a lot and and we can go therenow as to like what do you think theeffects of this modern reality that weall live in like as far as being incontact with these parts and learningabout ourselves like do you think it setsus up for success or no.Well, if we pay attention to it, it's it,it gives us a tremendous edge because.Most of us in Western society are gearedto be action people. We're doing all thetime. We have huge to do lists. We arealways like reaching for something more.And when we can partner thatwith what you said, that somatic sense,that sense of of taking the pausesthrough the day of when we notice thatchatter in our head to hit the pausebutton and and redirect our attention toour body and be like, OK, I know what thedialogue is in my head. Where am Ifeeling that in my body?And what do Iwant to do with this information?How do Ineed to express it?How do I need toacknowledge it?How do I need to validateit so that I can move on?Becausewe're not about, like, suppressing thesethoughts that come up. We want to honorthem. We just want to make a decision ofwhether we're going to, like, carry themwith us or whether we're going to saythank you for this message and goodbye.Yes, I love that. And and that's one ofthe adages in the power pause movement isto feel the feels and take power pause,right. And so it's, I love that you saidthat because there's so much, especiallyin the spiritual realm of high vibe allthe time. Here we go, you know, and it'slike the toxic positivity and justbrushing that over. And and that again, Ifeel like it lends to moreof an isolation of these parts that aresimply just asking for recognition andreintegration. Would you agree?Yes,absolutely. I think that if we ignoresomething, it it probably is going tocome back, right. It's going to keepcoming back. And so we're not. And thenyou feel like, well, what is wrong withme that I can't move past this becauseyou just you're you're stuck on amerry-go-round. And it's when wehonor, it's when we share, whether thatis just in your journal or on a voicenote or with a friend or or apartner and you give voice to it.That it starts to dissipate and it startsto lose its hold over you.Yeah, absolutely. It gives us thatspaciousness, right?It gives us theopportunity to take a step back and giveperspective. And and yeah, again,you know, the merry-go-round is such abeautiful analogy. And I was using asimilar one the other day of. I think itwas, I think it was the teacups, but liketeacups stuck on Mach speed thousand,you know, remember the teacup ride atWalt Disney World or whatever. And you'relike spinning in your little teacup andthen you're going around on the thing.And so that to me is what it feels likewhen we're caught up by these, this voiceand this inner critic cause we'respiraling on one thing, but then we'rejust in generally spiraling on a, youknow, whole load of subjects. And so Ilove that it's it's such a beautifulreminder and and areturn to that compassion andreturn to love and return to thatrecognition that you are sopowerful and you can begin torewrite these stories. And it really doesstart with that recognition and thisawareness of the thoughts and awarenessof the feelings and and not treating themas a problem per se, butas part of the experience, right?And partof this humanity. And I think that's ahuge part of this work that you're doingas a pleasure strategist of helpingpeople to come back into their body. Butalso a huge part of the work of this showand bringing people like yourself on isto understand that this is commonhumanity here we're talking about, right?Like we're all on the spinny ride, youknow, and we're each in our own teacup.Yes.Yeah. And So what do you find that, youknow, really is something that you see alot in your work with your clients as faras classical patterns thatkind of, and I mean, I know we're alldifferent, but as far as when they cometo you, like what are they really in thatspace of help me, please, I'm reallyfrustrated with this. Like what are theysaying to you that is that that coreneed, core challenge?Yeah, Ithink that a lot of women, I I workpredominantly with women who who comeinto my space are arejust grasping to be seen, to be loved, tobe like fully,fully held for who they are. And theydon't realize that the reason they're notfully held for who they are is becausethey have been walled off parts ofthemselves that they're a little bitworried about. How they are perceived orhow they look. And so once we startto open ourselves up toreceiving pleasure, that is assigned toour body to get off of thisroller coaster in our head, get off themerry-go-round, slow down and be open toreceiving a new influxof of information, of data, ofsensory feelings in our environment.I love that. I love that. And that to meis, you know, that's it, right?And whatyou're speaking to is is veryobvious in like an energetic shift. Andinternally what we're doing there iswe're shifting the state of our nervoussystem, right?And out of a very reactivefight or flight or freeze or fawn.Into that more grounded and centered,stay and play, rest and digest, tend andbefriend that we is like where we'rethriving, where we're resilient. We'reactually in that place of joy andappreciation, right?We're in our body andwe're feeling safe in our body. And so Ilove that you help people.To do that. And I know in a moment you'regoing to take us through a practice forthat. But is thatsomething that helps us to beginto rewrite thesestories?Like what would you say ifthere's, you know, Krista's three-stepformula or he probably have a more clevername for it than that, but as far asrewriting the story?What do webegin to do?Obviously recognition andawareness is the first step, or maybe youhave something else that's before that,but what do we doafter we acknowledge that there is thisvoice?And that we are thedirector, that we have ultimate controlover what this voice says. Then there isa practice of shutting that voice off.And it may for some people it may beimmediate, and for some people it may bethat you have to keep reminding thatvoice that it is no longer in control. Soyou're hitting the pause button and thenyou're making another choice. So here'show the here's the story that's cominginto my head. I'm going to hit the pausebutton and then you ask what do you wantinstead?What do you want in thismoment?Do you want to moveyour body?Do you want to connect withyour partner?Do you want to be able tobe joyful with your children?Do you wantto create something amazingfor your business?There is a choiceinvolved, and it's reminding ourselvesthat we have that choice to move forwardwith. I love that.I love that. That's the choice, right?It's that pattern interrupt. And I knowyou are very skilled and also apractitioner in NLP, which is a huge partof that, right, is that that recognitionin the redecision. And again, it's likewe're at, you know, it's a pivotal momentbecause we're either going down thatpathway and we're pressing go on thespinning cup ride or we are pausingthere and saying, oh, here we are again,here's that thought again, no. We'regoing a different way, right?Andneurologically, what we're doing there iswe're literally shifting brain activity.We are choosing a new neural pathway,right?You're choosing that in yourbehavior, in your focus, but in yourbrain, that's really what's happening,right?It's like a fork in the road and wecan go down that well-worn path or we canpause, right?That's where taking a powerpause, doing some of the practices thatyou're shared, you just shared. That's sobeautiful. And solet's. I would love to have youshare one of yourpowerful energy clearing practices thathelps us to do this. So Krista, would yoube so kind as to walk us through ourpower pause?So for those of you onYouTube who are just jumping in, you'relike, what?Who's this amazing, beautifulwoman?We are talking about taming yourinner critic and shifting the story soyou can change your life. And Krista isgoing to now take us deeper into thiswhole conversation by guiding us througha couple minutes of this beautifulpractice. So take it away, darling.Absolutely. Thank you. So First thingsfirst, ground where you are. Makeyourself feel stable. Let yourself feelstable. Let yourself feel supported.Take a big breath in and just letit out like a balloon.And then let your breath return to itsnormal cadence. And I justallow yourself to imagine. That there isa big shower head above you, butinstead of water coming out, it iscleansing, energetic energy. Whatevercolor makes sense to you, just flip theswitch and let it turn on and justfeel as ithits your head.Maybe it tingles, maybe it feels warm,but just feel as the energy, the residue,whatever was happening in your day,whatever other people tried. To pass offon you. Whatever no longer serves youjust runs from your head,over your nose,over your cheeks and your chin,over your shoulders, across yourchest and your backdown your arms. And you can use your armsto help push it offdown your torso.Over your hips and knees,calves and ankles and feet.Just let that energetic energy flow,rinsing you, letting go ofall that no longer serves you,recycling it back into the earth to beused for other purposes.And when you feel energized, when youfeel lighter. Just come back into yourbody, come back into the present moment,open your eyesand feel the shift. I feel the shift.I feel the shift. I love that. Thank you.And so we'll come back with a couple morequestions. But while we have you andfor people that are watching just theYouTube clip, you can definitely come andwatch the full episode. But I know youhave something that would take this alittle bit further for people that youare wanting to share. Will you share thatnow and let us know a little bit aboutthat?Yes, I think the energetic shower isa great quick release that you can doeven when you're standing around otherpeople. Just imagine it in your head whenyou want to go to that next layer ofreally cutting off the energeticconnections with other people, with pastversions of yourself, with thepast versions of whatever. You can usemy cord cutting meditation that I havecreated and this you just listento and you allow yourself to be guidedthrough the process of.Metaphorically, in your mind, walkingthrough and severing the energeticconnections that no longer serve you sothat you can relate to the people, topast versions of yourself, to yourenvironment in a new, fresh andbetter serving way. Loveit. And doesn't she have just the mostlike hypnotic voice?So I feel like hermedication would be beautiful for me. Sothe link to grab that free gift fromChrisa will be in the description of thevideos, YouTube, podcast, all the placesin the description. So thank you so muchfor that. That was beautiful. And thankyou for that gift for everyone. Yeah, Ilove that you said that we can do thatanywhere because I feel as though it'ssuch a powerful. Reset andclearing tool. And when you said thatI was picturing cause I do a lot of likein person networking and you knowand and social events and stuff and andwhen you feel somebody's like or you knowintense energy or it's just not your vibeand you're kind of feel yourself gettinga little some kind of way. And so I feelas though the fact that you.Once people practice this and getcomfortable with this, cause we all arefamiliar with the sensation of being inthe shower, you know, and feeling thatrunning down it. So hopefully that's a areally easy transition for people toget as an energetic cleansing andrinsing and clearing. So I love that theversatility of that. Thank you. Yes,yesAfter you practice it, you can installa express wash button so that you justpress your arm and boom, it is done likegoodbye. Thank you. It was nice to, youknow, nice to nice to interact with you,but that's yours. Yeah,I love that. Just like, yeah,yeah, man. I mean, we need all the helpwe can get these days. Holy moly. And soI love that. All right. The energeticshower. That's super cool. So then, yeah,as we are wrapping upas far as whenpeople are navigating, whether itis, you know. Anxiety or sadnessor or anything that is reallycausing them to feel off orsad or worried or what have you. Orthey're hearing that thatsuper critical voice of thatinner story that tends to play out forpeople. What is something that has beenreally helpful aside from all of theseincredible tools you have shared already?What has been something really helpfulfor you?To use in those momentsas an anchor, as a reminder thatyou can share as something that peoplecan really take away and maybe start tojust lant that seed in their own heart.Well, I really want people to rememberthat pleasure is a practice that thatthat this idea of taming our inner creditis a is a practice. And so ifyou start to get frustrated that you'relike I I turned it off and it still keepscoming back. It's just a reminder thatyour brain is is super good at keepingyou safe and it is super, super good atkeeping you like in known patterns andyou just need to be that ever-lovingcaring parent and parentyour. your brain to be like, no, we'vetalked about this. We're not going to godown that path. I'm going to literallyhit a pause button and I'm choosing adifferent movie today to to leadinto. Thank you.Yeah, because that can, it's just fuelfor the fire, right?For like, oh, thisagain, we're still doing this. My God.You know?Yeah.And instead of being hard on yourself,you can you can just celebrate like howresilient your brain is to like, keepgoing back to these tried and truepatterns and be like, Nope, we're playinga different game now. Reframe.Reframe. Yeah, I love it. And that's. Andagain, that's that's that can bechallenging to do when we're in the thickof it, right?Because of the what'shappening inside of our brain. And soit's having these practices woveninto your day, using the shower, usingthe cord cutting meditation that youshared, listening to tools like this,connecting with Krista on her socialmedias, which will also be in thedescription. I love that you saidthat because. It's a practice, right?Lifeis a school where we learn to rememberwhat our soul already knows. Like nobodyknows who said that. But it's so powerfulbecause it's one of those things that ofremembering and it's a returning againand again, right?And it's, I'm willing tobet that when the first time you got in acar to drive, you weren't the same persondriving that you are now, right?It'sbecome ingrained in you. It's becomepracticed in you. And then that goes bothways, right?These are really great skillsto be able to drive and not be freakingout the whole time, but also. These thesethings that they get hardwired in andthese patterns that we ractice so muchthat we start to think that they are whowe are. But it's it's not right. It's ait's not a mandatory thing and so throughpractice. You can get toget more comfortable with these differentpleasure tactics and and and broadeningyour understanding of what that means.Because a lot of times people think, oh,pleasuring, well, that's it's sex, right?Like, is that what you're talking abouthere?And so, no, that's what you said isthat it's bringing yourself into the bodyand experiencing yourself in a differentway, whatever that might be. And it 1000%could be sex, right?But you're wideningpeople's mind on this and I love that.Yeah, absolutely. Pleasure is in everydaylife. It is how we eat, it is how wedress, it is how we move in our body. Andit is starting to open the doorto feeling more and more andmore and not just thinking, not justliving in our stories, but bringing itback down into our body and reallyfeeling that embodiment ofwhat what is pleasurable about washingthe dishes, what is pleasurable aboutyour morning coffee and and taking it tothat next level. And that's it,right. It's like we we think it's goingto be this big grandiose once I get tothe top of the mountain and I have 800billion followers and I made $5 millionin the last three seconds. You know, it'slike we have these, these stories that webuild up for ourselves and it's it's thethe journey, you know, another adage ofthe it's a journey, not the destination,right. And So what you're saying is andwhich I love is how can we bring morepresent moment awareness. Into what we'redoing and experience being alive,right?And and widening our perspective onthese things and finding thatenjoyment. And so that itbecomes more of what we're dripping intoour day and more of what we'reexperiencing, not something that we'rejust out there seeking and chasingand striving and and wanting, right. It'sa big shift. That's a big shift forpeople. And I love that you're doing thatbig shift that can be achieved throughsmall steps. And you're right, once weonce we start to receive morepleasure in those everyday moments, ittranslates into the bedroom too. Wecan't. We're not two different peopleinside and outside of the bedroom. We'reall the same. And so we want to have abeautiful experience. Yes,1000 million percent, yes, because that'sreally what this life is for, right?Andlike. We get this one go around in thisphysical body, this this one go around,you know, and like, you know, whateveryour perspective on past and futurelives, all good timelines. Yep, we'reopen for all of it. And so, yes, but inthis moment here and now, in thisphysical being of the you that you are inthis moment, it's really meant to beenjoyed, right?And And when we have theseshadows of sadness and anxiety and stressthat are like clouds, and so it's whatcan we begin to do to?Expand our awareness and come back tothat wholeness and not not think likethis constant obsession with fixingourselves and healing ourselves andupleveling and bettering. And it's like,God, that's like a relentless pursuit ofself-improvement that can be a veryslippery slope. So I love that you'rehelping to change the conversation onthat. You too loving your podcast.Oh, thank you. I appreciate that. Allright. So we had our energeticshower. That's amazing. I feel, I feelrefreshed. It's like the brain over here,you know, Saint Patrick's Day the otherday. So that's why I thought it wasfunny. And then, but I did really likethat. Thank you. And so making sure tograb the free cord. Wow, that's alot of words. Cord cutting meditation.That will be linked up in the show notesand definitely connecting with Krista onher socials as well. And I know, are youmainly on Instagram or what's your what'syour flavor of the social media?I amprimarily on Instagram, but I am onLinkedIn and threads as well. OK, sweet.Thank you for that. And then as wewould love you to do is to take ascreenshot and tag us on yoursocials to help to spread this wordbecause this is so important, right?Mental health is a common thing for allhumans, right?And removing thisstigma and shame that can be so heavy andand it really hinders our pleasure and ithinders our joy and it hinders us fullyexpressing who we are in every moment,like Krista so beautifully said so. Helpus to spread the word. We would love andappreciate that this, you know, humanthing ain't easy. So all the love andsupport and connection we can get thebetter. And so thank you again, Chris.It's been really lovely having you on theshow. Thank you, Megan. You're welcome.All right. So we will see you and hearyou next time. Take good care ofyourself. Make sure that you remembereach day you get to love and enjoy andlove on yourself as much as you can, asmuch as you're open to and and reallyunderstand that as we said, this is allpart of the human experience and andthere's it's not a fault. It's not aflaw. It's, you know, things that we canbe aware of and practice and shift andcome back to that place within yourselfwhere you remember who you are andremember how powerful you are andremember that you can. as we've beenspeaking to you, came your inner criticand to shift the story and change yourlife. So thank you so much. Sendingyou all the loves and aloha and we willsee you next time. Take care, everybody.Bye-bye.

You’re smart. You care. You’re doing everything right — planners, Pomodoro, nootropics, 5am alarms — and still… you feel behind. Again.  This episode breaks down why. This week I'm digging into the neuroscience of stress and how it quietly disrupts your brain’s executive function — the part responsible for memory, focus, and decision-making. You’ll learn why missed deadlines, mental fog, and tab-jumping aren’t signs of laziness — they’re symptoms of a brain stuck in survival mode.  🧠 You’ll also get one simple, science-backed tool you can use in the moment when stress hits — to calm your system, reset your focus, and actually get things done again. (No meditation apps required.) 👀 If you’ve ever thought, “What’s wrong with me? Why can’t I just focus?” — this episode will show you the real reason… and what to do instead. Curious about the: Success-Stopping Habits: 9 Ways That Stress Sabotages Focus, Performance & Momentum? Email me at [email protected] to Book Your Free 30-Minute Insight Session for People-First Teams!   About Your Host, Megan Nolan: Helps People First, Purpose Driven Companies That Want To Build Emotionally Resilient Teams That Perform At Their Best Without Time Consuming Strategies By Using Practical Science-Based Strategies That Work In Just Minutes A Day With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Stress & Resilience Coach Check Out Her Website: https://www.megan-nolan.com/ Follow Her On Instagram: www.instagram.com/iammegannolan Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!

This episode is raw, real, and straight from the soul. I’m sharing 8 powerful lessons that came through during a deep shadow walk—where I met my rage, held my grief, and saw my doubt for what it really is: unprocessed pain begging for belief. We talk healing. We talk integration. We talk about how to re-parent the inner child in real time… with love, praise, encouragement, and trust. You’ll hear how suffering can be sacred when we stop resisting it. How anger, when honored, becomes clarity. How living as loving awareness isn’t a goal—it’s who we already are when we stop pretending. This is for anyone doing the work. Anyone learning to trust the breakdown. And anyone ready to stop defining themselves by old wounds and start embodying who they really are now. Watch my highlight reel of the walk here: https://www.instagram.com/reel/DIroXSUTVDE/?igsh=Y21oc293OW1maGw= Connect With Matt Travis (the genius behind the Shadow Walk idea): https://www.instagram.com/thepotentialu?igsh=MXc3eGRuazdhM2xwYQ== About Your Host, Megan Nolan: Megan helps highly sensitive, ambitious women 40+ overcome anxiety holistically so they can excel in life without losing themselves. With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy. She is a: 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Mental Health Advocate Check Out Her Website: https://www.megan-nolan.com/ Follow Her On Instagram: www.instagram.com/iammegannolan   Please find the show notes below. Since it is a transcription, there may be spelling errors and/or weird grammar. Ignore that and enjoy!  My shadow walk changed me8 lessons that I learned on Saturday whenI went on a five mile journey into mysoul. Deeper than that of course, but anactual physical five mile journey thattotally transformed who I am. Istarted the walk as one person and I amvery much a different person nowand that was the intention of thisjourney. So my friend Matt Travis.Was given this idea ofguiding people all around the world onthis shadow walk. Shadow walk beinga walk with the intention ofconnecting to anddeepening your relationship with yourshadow aspects of yourself that youmaybe are frustrated by, or you maybehave outgrown, or maybe are slowing youdown, or different patterns that are partof who you are but aren't necessarily.Serving the expansion that you want toexperience so that you can continueforward on your journey. They're part ofyou nonetheless. And so they hold the keyfor deep self-awareness, deep selfunderstanding, deep self loveultimately. And so thejourney was really interesting. So aroundthe world, we all simultaneously went onour own walk, Matt said so beautifully.It's not about distance, it's aboutdepth, right?And it's not about, youknow. Do walking the 26 mile path thathe walked. It's doing what you feelcalled to do, but do it veryintentionally. So he set out this wholejourney for us with these deep divingjournaling questions and a reallybeautiful playlist. Some true to formdidn't realize that we won't weren'tsupposed to do this prep workreally ahead of time. I didn't know thattill we went to the kick off call and so.I had done a big part of what he hadgiven us in the prep work, thisjournaling exercise. Andso standard, standard Capricornhigh achiever over here was like, OK,should I start the homework already?Sure.OK. So before I even went on the walk, Ihad a massive rage release.What?Yeah, I know. Crazy. It's it was ait was a it was anexperience. So thishappened on Thursday. We went on the walkon. Saturday. So twoishdays before I wasnoticing, based on the journaling workthat I did, a lot of shame that Iwas holding in my life, inmyself, around myexperiences, around my progress,around debt, around just alot of things. And I was like, wow, thisis interesting. I I didn't realize howmuch shame there was. At adeep level, and I've worked on my shamebefore and but I do know that shame andguilt is a very potent pattern ofself-sabotage and a pattern of the mindthat the mind uses to keepus in these shadow elements and keep usin these limited beliefs and theselies of limitation and these strugglestories and. So I was aware ofthis before, but not at this level.So I started to really name this, thisshame that was, you know, they'relingering underneath the surface. Andas I was driving home from a B andI meeting, I was thinking about this andI was feeling this deep emotion of itcause I knew I was gonna go on the walkon Saturday and you know, me, me, me, I'mlike a bit of a keener. So I start tolike really dive into it and I'mrealizing that underneath the shame.There was so much angerand there was so much frustrationand there was so much intensity that whenI cracked it open, it was like alion roared in thejungle and to the point where this ragewas like and I was holding onto thesteering wheel and I was yellingand the sound that came out of me and Iwas like, I need to pull over. This isnot a safe condition to drive in like itwas that intense. So I pulled over. Over.I had my whole range released multipletimes andafter I had it, I didn't need to namewhere it was coming from or why, becausethat's not as important as allowing thefeeling to be felt right. This is whatI've learned from my somatic experiencingtherapist, which is allow the feeling tobe felt so that it can be completed.Because as you may or may not know, assomeone who has high functioning anxiety,my approach to.Before I learned all the tools, thedefault mode to handling that and whathappens with a lot of people with highfunctioning anxiety is a fight responsein stress. So that that like actiontaking, get after it, go, go, go, go, go,go, go. And so because that was just anongoing cycle, it wassomething that when I felt like I wasable to and let it out of me andlike have that battle cry ifyou will. After it wascompleted, which didn't take much, ithappened twice. It was really intense.And then I just sat there and I was likeblissed out.I know, kind of crazy to go from onewild extreme to the other. But whathappens is when we allow the feeling tobe felt and we hold space for it and weallow that cycle to be completed,we allow our nervous system to come backto a more steady state. And sobecause that energy was diffused andexpressed on the other side of that,at least for me, was a verydeep settled peace.And it was so interesting. And I thought,wow, thispart of my shadow, thisfear of holdinganger and allowing anger to come out,which was a. Deeplyingrained pattern. So my father, youmaybe have heard me speak to him before.He was a very brilliant, wise man,navigated his own clinical depression,was likely autistic, was superintelligent. He was a neuroanesthesiologist, like the person thatputs you to sleep for brain surgery. OK,so he was a smart guy.But he would lose his temper and he wouldget really angry sometimes and he didn'treally know how to regulate. And so hewould just yell. So as a kid, I wasreally scared of anger. So I've always,you know, deferred away from angerbecause I didn't like that energyaround me and I didn't like it in otherpeople and I didn't like it in myself. SoI didn't really allow myself toexperience anger. So when I felt thisdepth of anger that came out of me andrealizing that anger that's repressed andsuppressed and depressed. Turns intorage, right?It continues to fester.And so when I allowed it out of me, itwas deeply cathartic. AndI was like, wow, this iswow. It was like apiece that I've never felt like a pieceafter a three day spa treatment and amassage and acupuncture and like someoils, like vibes. And I thought, wow,this is so interesting. So that's how Istarted the shadow walk. So they then,OK, so that was Thursday. A couple dayslater, I'm ready to go. I'm like veryintentional with my sleep and my morningroutine. I did my morning routine beforeI left. I live in Maui. And so, you know,it gets hot here. And so my,I really wanted to start as early aspossible so that I could have, you know,as much of my walk before high noon.OK, and so I walked on this beautifulbeach. So I get to the beach and I didthe first section of it. And this leadsme to the second lesson. Thatfirst one was to really allow yourself tofeel your emotions and and recognizemaybe some emotions are you reluctantor fearful of and and maybe they'reholding a key for you. So second lessontool key that I have for you is thatintention is so key.So I sat before I started my walk.And I sat, and I allow myself toreally settle into my intention ofholding space for all parts of myself,including the parts that I was reluctantto experience, maybe fearful of, mayberesentful of, like all of the parts, allof the shadow elements of me, but alsoall of the bright, shiny aspects as well.So really setting the stage for that tobe welcoming and to reflect and to holdspace and to just. Really allow myself tobe guided and know that I was going tohave the walk that I needed. And so everytime I sat down to do some reflection,journaling, have a snack, stretch,whatever, I left one of myflowers that I brought. So I brought 8flowers from my yard. You know, here onMaui, we have beautiful flowers allaround us. It's so gorgeous. I'm sograteful. But traditionally in Hawaiianculture, you leave offerings in ingratitude, right?As a gesture, which isjust a beautiful practice. So I brought 8flowers. Intuitively, I just wanted tobring 8 also because I had a reallypotent experience on 4/4 and so eight hasbeen really always one of my favoritenumbers. But I just thought I'm going tobring 8 flowers. So I brought 8 flowersand so then really began thejourney and walking a beach that I havewalked many times before as pastversions of me, right?I used to walk itwith clients. I used to take Bailey Wolfoff there. I've walked it with friends.I've been there. For different events,like it's been Justin and I had our fakemarriage there. It's a funny story. Wetook photos because somebody told theirboss they were coming to Hawaii onvacation, so they needed photos of awedding. And they were like, you guys arein love, so we'll take photos of you.We're not officially married, but youknow, so it's just funny. We're bothlegal American citizens as well. Soanyways, side note. Andso I set off on the walk, trustingthat I'm meant to have the walk. I willhave the walk I'm meant to have. And Imade my way through and really kept justtrusting that I was being guided andtrust that when we get quiet and wefollow the inner wisdom, that thatinformation is always available to you.And so that would be lesson #3, is thatthere is a wisdom within you. There's aninnate wisdom within each of us, right,as there is within every living beingthat knows the path that it's meant totake. And so really just trusting thatand learning to cultivate relationshipwith your instinct, with your intuitionand be present with that. And I was alsoaware of the fact that I was walking onmy own, you know, and it was a safe spacefor sure. But I was aware. And so it's soimportant for us to be aware of oursurroundings, right. And so and again,Matt was really, really adamant aboutthat and prioritizing our safety and andso, you know, just really being intuitiveand listening and and I always felt safeand so. It was a reallybeautiful walk. And so we're listening tothese tracks periodically. So, you know,he kind of laid it out as listen to atrack and and do some of these journalingquestions for about an hour at a time.Me, I was, you know, probably going to doabout a five hour experience. So I justwent at my own pace. And so one ofthe tracks was really beautiful and hadsome lovely guidance from RamDass, who's one of my. Personal favoritespiritual teachers who used to livearound Maui and I get to go to his houseperiodically at Hanuman Maui, whichis his center and do kirtan and sosuper beautiful. So he was talking abouthow suffering is necessaryfor evolution. Suffering isnecessary for our growth. It's necessaryfor cultivating compassion with ourselfand with other people. But it's veryimportant to not live there.It's very important to not live in thesuffering and not live and identifywith those struggles. But as you know,that's one of the techniques of the mind,of the guilt and the shame and attachingto these stories oflimitation and struggle. And soit was a really important piece andthat's one of the tools that I want toshare with you. Is to really maybe take agentle look, not a hard look becausethat's what your mind wants you to do.But look through the lens of your heart,through the eyes of the heart and andlook at ways maybe that we wetell these stories, that we tell them,you know, maybe aware of the fact ormaybe unconsciously that we want to getsympathy and that we want to relay ourstruggle. And you know, there's is anelement of when we have challenges, wewant to be heard in our challenges. Butare we telling the story through the lensof. Being a victim of the situationor are we telling it in an empowering waywhere we're realizing that it's happeningfor our growth, right. It's somethingthat, you know, if it happens to you, ithappens for you as one of the sayingsgoes. And so really taking a pause inthat and and I recognize that how long Ihad identified with these struggles, withthese challenges, with what I perceivedto be these things that just weren'thappening and and you know, feeling. Inmany ways, feeling like a failure and andfeeling frustration around that andthat's what led to the anger. And so itwas a really beautiful opportunity towitness that. And so as I went along,there is these beautiful, it just happensnaturally. I should have grabbed one foryou. I'll put a picture or something thatthese little coral formations that oftenlook like hearts are scattered on thebeaches here in Hawaii. So periodicallywhen I felt like something that I wasready to release, I would pick up, Iwould find one of these coral shapedhearts on the beach cause I, you know,want to be impactful and leave no trace.And so I would find one of these and Iwould allow it to, I would ask it totake what I was ready to release andallow me to, you know, send it back intothe ocean cause it's coral, it's from theocean, it's. Perfectly fine to send coralback into the ocean, right?And so I wouldpick up a piece of this heart-shapedcoral and I would give it back to theocean in in whatever it was I wasreleasing. And so that in and of itselfwas so beautiful, so cathartic and I'veit's just such a lovely practice. And sobe mindful of if you do that, you know,if you're in a forest, it's fine to, youknow, use a rock and to ask the rock ifit will take this for you and andBetransmuted for you, right?Or, you know,put a leaf in the river. Like, obviouslyyou're mindful, you're listening to thispodcast, you're going to be smart aboutit. But I just feel from an environmentalimpact perspective, it's important tomention. And again, that's why I broughtflowers and not other things asofferings. And so thenjust really recognizing that we get tolook at suffering through the lens ofwhat it's helped you to learn, how it'shelped you to grow, what it's helped youto shift in your life. And so. That was areally potent lesson for me as well. Andso that leads me to the next one is thatit's so important when we arelooking back on our life,when we are doing these moments ofreflection, that when youlook back, it's to look backat how far you've come. Sothis was very real for me becauseperiodically I would look back on my walkand be like, wow, that's I've made itpretty far, right?And so then, you know,I caught myself taking a video of of mewalking backwards, footprints in thesand, really beautiful. And then I waslike, well, that's interesting. How manytimes have I done this?How much time andenergy have I spent onattempting to move forwardbut having my focus be in the past?That one really hitbecause I don't know about you,especially for people that, you know,navigate anxiety, navigate depression. Wehave a tendency to go back and revisitthe past and look at past mistakes, lookat past shortcomings, look at paststruggles, et cetera, et cetera. And wetend to go back and spend a lot oftime going over and over,right. And thereby reinforcing thepattern on a neural level, like in thelevel of the nervous system. Becausewe're rehearsing it, we're mentallyrehearsing it, right?And so that can beused to our benefit or to our challenge.And So what I noticed was, is thatthere's so many times in my life where Iwas attempting to move forward, makeprogress, get towards the goal. Butinternally I was like, yeah, but in thepast, this is what happened. Oh, it'sprobably gonna go like this. Oh,looking backwards, but not inreflection, looking backwards in.Frustration, looking backwards incritique, looking backwards inresentment, looking backwards injealousy, looking backwards indisappointment. Do you recognizeyourself in any of that?And so it'sso important that when we look back, whenwe reflect, that you look back throughthe eyes of the heart, through the lensof love. Right. Through the lens ofgrowth and opportunity and how you'vegrown, right. We know this as maintainingthe gain, right?It's either being in thegap or the gain. So the gap being where Iam and where I wanna be, and the gainbeing the growth, the lessons, thejourney, right?Both the actual tangiblephysical journey in this case and theintelligent internal journey as well.So really using it as a reference pointfor possibility and progress. Right.That's an important reminder for many ofus. And so taking these opportunitiesperiodically in your life to do theselittle shadow walks, for example, orreflections or, you know, many people dothis like on New Year's or their birthdayor, you know, quarterly or whatever itis. So this is so important because whatwe start to see is we start to seepatterns, we start to see theselessons, these challenges that continueto present themselves. And sooftentimes these lessons and challengesare what are called divine assignments,meaning that you have been given thesechallenges, IE they continue to presentbecause there's something for you tolearn. And the lesson that you are thereto learn because of this challenge isnecessary. Sorry, that word wasnecessary, is necessary foryour soul's journey and for your growthand for your evolution. That's why itkeeps coming back up, right?The lessonwill be presented until learned. And sothat's why these things, these patterns,these challenges continue to come up. Andso for me, what I'veuncovered was that myuniversal assignment had beendoubt, very much a,you know, gotta see it to believe it or Iwanna see the proof or, you know, Iwanted the tangible evidence. Which isinteresting, right?And maybe that wassome kickback from, you know, growingup Catholic that, you know, we were justtold to have faith and just told tobelieve. And maybe it's like a logicalquestioning thing. Who knows?Anyways, wedon't need to analyze it. It's just, itwas just there.And So what I recognize again, that thatfits with the pattern of trying to moveforward but looking backwards, right?Andso doubting the possibility, doubting theoutcome, doubting my capability, like allof those things, right?Which is verycommon for people who navigate depressionand oftentimes anxiety as well. Andso the interesting thing that Irecognized was that, again, if I wasexperiencing doubt, but trying to havefaith, trying to trust, that's a bigjump. And it's a big jump that's missingone, well, probably more than one, butone really big key piece, and that'sbelief. And we can't havefaith in something we don't believe in.We can't trust in something we don'tbelieve in. And if we're doubtingsomething, we we don't really havebelief, at least at a fundamental,unshakable level. Sowhat I came to recognize at a deeperlevel, because again, a lot of thiswalk was a remembering and a remindingand a return to this knowing. Becausethese are lessons that have beenpresented over and over, right?Hello. Whyit's called the divine assignment. AndI'm familiar with this, but I was like,alright, I'm ready to look at this. Weare ready to heal this. Here we go, let'sdo this. And so itreally one of the beautiful teachings ofthe one of the tracks. So again, youknow, we'd have this playlist and so Iput in the playlist and right where I wasat and and the artist was talking abouthow these challenges are not meant to beescaped, they're meant to be masteredthat. They hold the key for yourtransformation. And that's why shadowwork and integration work is so essentialfor your evolution. Because if we don'tlook at these things, then they're goingto continue to be running andwoven into the pattern of your life,right?And in an unconscious way. And youknow, I love this quote. I've probably,you've maybe heard me say it before.Until we make the unconscious conscious,it will rule your life and you will callit destiny. Carl Jung.So. If we havethis level of doubt and we're lookingbackwards and we're ruminating on thingsand we're frustrated and we'rediscouraged and all of that, it that'swhat's permeating and running underneaththe surface and affecting how you showup, what you think about what you do,your results that you're getting, right.And so it will rule your life and youwill call it destiny. And So what Irecognized was that, OK,this is important, right, when we want tolook at these things that are continuingto present. But we get to look at them asopportunities for growth, right?Andnot something to be escaped, butsomething to be mastered. Looking at itas a divine assignment, a teaching, anopportunity, a lesson from the universeto really look at yourself andultimately. And this is the next lesson.Ultimately, learn to giveyourself what you need. IE if you were speakingto a young child or a younger version ofyourself who was experiencing the samething, what would they need to hear?And this is where we shifted gears intothis inner child work andrecognizing that you know, and of coursethere's the inner child, the younger youin formative years. But there's theyounger you, you know, five years ago,three months ago, that younger version ofyou, what did they need to hear in thatmoment?And maybe it wasacceptance, maybe it wassupport, maybe it was trust, maybe it waslove, maybe it was praise. Maybe itwas just the the knowing that, you know,this is part of the path and and it'spart of the journey. Like what was itthat you really needed to hear in thatmoment?And we gotto learn that ultimatelywas what I got to learn. We being me andall my past and future selvesand the people that walked on itseparately around the world. We we weretold here we go. That's why I waspolarizing it. Matt told us thatreally it's so important and and you knowthis that it's that's really it's up toyou to give yourself what you need.When it comes to a witnessing, when itcomes to celebration, when it comes toacknowledgement, when it comes to love,when it comes to belief, because it'snice to get that from an external source,but ultimately we're looking for thatfrom ourselves 1st, and that's the sourceas your outer life is a reflection ofyour inner life. And solearning to give yourself what you needin those moments is so, so important andcathartic and healing and.What we get to do ispractice forgiveness withthose past versions of ourselfthat we get to forgivefor what they did, how they did it. Weget to make peace with that pastso that you can, youknow, forgive the version of you thatwas nasty and critical andwithheld the love because. You didsomething in a way that you didn't likeor you regret or whatever. So you get toforgive that version of you.And then also you get to askfor forgiveness for the version of youthat you did that to, right?And sothat younger version of you that youwithheld the love for after whateverafter the launch flopped. OK, so we'lluse one of my examples. Why not after thelaunch flopped?I EI didn't get to theresults that I wanted because I had crazyhigh standards, unachievable goal that Iset for myself and and then when itdidn't get reached, allI had was disappointment and frustration.So I was very much in the gap. All I hadwas disappointment and frustration. Andthen I was nasty and critical to myselfin the moment when what I really neededwas to acknowledge what I did and how Ishowed up and to look at the lessons andthe growth and the opportunities and allof that to be in the game, right. And soI. In the practice that he had us do, weget to forgive the version of ourselfthat withheld the love and that was nastyand critical. Forgive them for notknowing better, forgive them for doingwhat they did, and then ask for peacefrom the version of you that sat there inthe corner and received all of thatstuff. So hopefully I didn't lose you.Hopefully this makes sense. It's pastversions of you that you get to reconcilewith, essentially inner parenting, it'soften called, and inner child work andjust looking at these patterns throughthe lens of love. Right through the lensof love because these thesepatterns are self protective and it's thebrain's way of keeping things familiar,safe and predictable and nothaving you stretch yourself and stay inwhere you are, right or where you were.And so that we wanna learn to giveourselves what we need in these momentsand to really acknowledge how we'reshowing up both in the outerworld but also. For yourself,ultimately, first and foremost, that'swhat this all of this is, is a journeyin life. Ultimately, we have ourselves,right?We have many other things. You'reso blessed for sure. But first andforemost, the most important relationshipyou have is withyourself, your past self, your currentself, your future self, right?Thetrifecta. So it was sucha beautiful journey. And so then again,we got to continue to have thesereminders. And so one of the tracks was.A reminder from Ram Dass that we areloving awareness. And so Ram Dass, ifyou're not familiar, was an incrediblespiritual teacher who was highlyinfluenced by the teachings ofMaharaji, of of love, ofcompassion, of presence, ofpurpose and and living from this place ofcuriosity and truth andDharma and and so a very profoundteacher. Very, very bright, beautifulsoul who I had the blessing of meeting afew times as he did live on here, here onMaui when he lived on this plane. Soyes, the track was about we areloving awareness and teaching us to loveeverything we're aware of, to loveeverything we're aware of. And thenultimately we have a choice whether we'regoing to lead from love or fear, whetherwe're going to learn from love or fear.Whether we're going to come from the mindor the heart. And so it was just such abeautiful experience from thatperspective. And and as I was havingthat, you know, Ram Dass is fromMassachusetts, so he had quite a strong,you know, Boston-ish accent. And then afriend of ours who has passed awayrecently who was from Boston literallyjust appeared in spirit form tome and and said, you know, I'm soproud of you. And it was just so manybeautiful things, so many beautifulthings. And so having this visit fromGlen, my friend that passed recently, wasjust so magical. And and you know,we, I told him we all missed him so much.And he said, yeah, don't be sad. Thiswhole other side thing is a whole otherworld and there's nothing to be afraidof. And so that was really magical tohear that from him. And so thencontinued my walk. Was holding on toanother piece of the heart coral that Ihad been holding the whole time inaddition to a stone that I brought toanchor myself. So I had this coral and sohe wanted, Matt wanted us to have aclosing ritual right to bring it to anend which is important on a journey likethis. So you know this is probably atabout like the four hour mark. So I hadgiven my flowers along the way and hadthis beautiful moment and. So manybeautiful moments. And so then, you know,I wanted to leave my coral somewherespecial. And so then I thought I wasgoing to leave it on this really cooltree. And so I put it on the tree andthen I walk a little further and Igo. And on my path was a collection of,I think, I don't know, I could look atthe photo. Oh, I made a reel. If you wantto see this journey in photos, I'll putthe reel in the comments. It's reallymagical. You're going to like it. So Icame around the corner and I found thislittle gathering of, I don't know,probably 10, maybe moreheart-shaped pieces of coral,not far away from where I was going toleave my coral on the tree. And I waslike, oh, OK, I get it. You want to bewith your friends. And so I brought mycoral and I put it with this, youknow, little group of of heart-shapedcoral that was resting on the sand. Andit was just such a beautiful reminderthat love is there for us. Love is alwaysthere. And we get to reconnect to it andlook for it, right?We look for what wewe what we see, we find, right?We we look for what we want. That's wherewe want to choose our focus. But the mindwill have us look for problems and faultsand fears and flaws and identify withthem if we're not mindful, right.And so, you know, that's the irony ofmindfulness is that. We're meant toempty our mind and be present when we'rebeing mindful. It's more mind empty,but it's not as catchy. Anyway, solooking for this beautiful presence oflove that's always there and realizingthat as we're walking on these pathsseparately as a group, that ultimately,as Ram Dass says, we're all just walkingeach other home, and we're all justwalking ourselves home to who youtruly are each day. Right.And and really the work is toremember that you have the opportunityto decide who youare and how you show up. Andthat's what Anahata, the Anahata chakra,the heart chakra is. It means before thestory, before the sound. And that's whatthe heart teaches us, is that these coreelements of who you truly are are alwaysavailable to you before the story, beforethe sound, before the noise of the world.And it's a return to the heart. It's areturn to love. It's a return to self,and it's walking ourselves home.And that's justreally who I I could even cryabout it now.And it's a really important reminderthat you're in charge of updating theoperating system.Sometimes life gives us moments where itjust resets automatically.But you can intentionally updatehow you see yourself and how you show upin the world and not allow yourself toidentify with the past or identify withsuffering or overly fixate on your faultsand flaws and, you know, failuresand fears and that, which I admittedlydid for a very long time, right?Andand still was doing to some degreeclearly because it was very real for mewhen I had this experience and so.That reminder that we, at your deepestcore, are loving awareness. When you canbecome aware of the factthat you are love, you are energy, youare frequency, whatever it is, right?That's really how you make thatshift. And you come from that place ofintentionality, you come from thatalignment, you come from thatgroundedness, you come from connectedawareness, you come from purpose, youcome from intention, you're living fromthe vision, all of it, however you wantto say it. Right. That's really what itmeans to embodythis shift. Because when you go on ajourney like this, and whether you dojourneys like this, whether youpsychedelics, like whatever it is, whenyou go on a journey, it's important foryou to have these experiences, to havethese insights. But what's evenmore important is theintegration and theembodiment going forward. Andthat's. Where the magic lies,because information without applicationis useless. To know and not know, to knowand not do is to not know, right?There'sso many reminders from these beautifulteachers. The Buddha is thatit's all about what you do with itand how you weave it into your life.And that wasjust, yeah,choosing to shift how we see ourselvesthrough. The eyes of love, right?And andreally deciding who you want to beand how you want to show up, and reallyremembering that you are guided on yourpath, whether you believe that to be theuniverse, source, nature, whatever,whoever, that it's always there,that love is always there, and it's amatter of coming back to that decisionand that intentionality. And reallybeing willing to witness yourself in thegrowth, being willing to witness yourselfin all that you've been and all that youare and all that you're becoming. Andthat's really themagic of that journey. And so,yeah, to say it was powerful is anunderstatement. Andit was so beautiful to really feel allthese past versions of me that werewalking. You know, that had walked thatpath and it was almost like we were allwalking that path together or that wewould, you know, all that I've been hashelped me to get to this point. And andnow all of these past versions of me areare giving the momentum to move forward,right. And it's that through thatmomentum to move forward and through thisintentionality of anchoring in the heartand and expanding from there andreclaiming my magic and and reallyrealigning to my vision and who I trulyam and how I want to show up and andrecognizing that who I. Really am isloving awareness and all these identitiesand labels that we put on ourselves.They're nice, but oftentimesinadequate, you know, and thatlike sitting in that. And because beforeI really anchored into that, that I amloving awareness, you know, my brain waslike, OK, well, what are you now, right?You know, if you're not this anymore, ifyou're not, you know, quote, UN quote,just a personal trainer or just abest-selling author or whatever. Youknow, and recognizing that what I hadbeen saying to myself of being avisionary thought leader with a globalmovement, that was nice. Yeah, it was itwas good. Still like super badass andreally incredible. I'm not. I'm not byany means, you know, paw-pawing,poo-pooing, foo-foofing. I don't knowwhat what do you what do youanyways,what it led me to.When it led me to, what the walk told meand what my what my heart told me, whatmy vision told mewas that I'm a visionaryleading a global movementof loving self-awareness and compassion.And if I didn't just get the goosebumps.And that was like, OK, yes, yes, there wego. There we go. That's it for now.That's it. Because you know, I canteach you how to power pause and overcomeanxiety and reduce your stress and youknow, do that stuff. But ultimately, asyou know, if you've listened and and hereyou go, if you haven't listened to otherepisodes before, two of the main tools weuse inside the power pause movement andpower pausers, you know this isloving, non-judgmental,self-awareness and compassionatecuriosity. Those are our two main tools.Power pauses, yes, they help youcultivate calm on command and regulateyour nervous system 1000%. But ultimatelywhat I'm teaching you to doand what the movement, the power pausemovement is all about, is cultivatingloving self-awareness andcompassion. All that other stuff isbeautiful and powerful and I'm here forit and you know it's great, but that'swhat it's really about. That'swhat this all this whole life thing isreally about, is treating yourself withthe awareness and the love and thecompassion that you deserve.Yeah, again, Imight cry or laugh.OK, last part, because this part wasreally cool. Not that the rest of itwasn't cool. Was it cool?I'd love toknow. Again, watch the reel if you wantto see this whole 5 hour journey in inabout a minute.Yes. Sothen I had the realizationI was just walking myself home. You know,again, very Ram Dass influenced. He'smagical. So I Iclose it off, you know, I did this fivehour walk and then by this point it'slike 12. I'm like, I'm really hot. I wasreally trying to be mindful of of my skinsafety and not get burned. And you know,anyways, then I get back to the beachthat I had launched from and it's thewhole Saturday vibe. Everybody I know andyou're all like Pilgrim from the sanddunes walking out.I don't know. Oh, I saw a turtle. OK, Imiss this part. Anyways, wrapping upshortly. So we're getting close. I'mgetting close near the end of the walk.And on the beach is this massive turtle,which is not uncommon in Hawaii. Butthe turtle, they're they're an endangeredspecies, so they're respected and they'revery highly revered as as a source ofwisdom and guidance and and representwisdom and resilienceand patience and love.Like, I couldn't have, I couldn't havepicked a better sign, right?And I love mesome turtles. And so this turtle was onthe beach and I'm like, Oh my God, thisis amazing. Turtles are so beautiful. Andthen I had one more not near the turtlebecause we respect their personal spaceand they are endangered. So keep in mind,if you ever see a Hawaiian honu, which isa turtle, you know, take a picture, butfrom a safe distance. And when you seehis photo in the real I I use the zoomfeature cause I'm very respectful.So then I did one more dip in the oceanand just the rest of the layers. And thenI get back to the beach and it's thewhole like Saturday family vibe. And I'mlike wow this is a trip. I just went on ajourney of a lifetime and a soul andand so I just made my way through.But then I knew the next day. That itwould be very important for me as part ofthe journey to go to Kirtan. So go toHanuman Maui, which is Ram Dass'scenter and Kirtan is a Sanskrit wordfor song and so it's sacred chance.So I get to theKirtan and we were inside cause it wasraining. Usually it's outside andwhere the seat was on theground behind RamDass's. Wheelchair that he had used nearthe end of his life. So they they put himin the circle like he's there cause he'sthere, he's just he's he's there 1000%.It was his home. He could feel hisenergy, the teachings, everything. So Igot to sit behind Ram Dass's wheelchairand that was really special. Like youknow for somebody that you love and yourespect to like sit near where they gotto spend a lot of time. It was like likeI was sitting right behindhim and so. Yeah, so I was like,oh wow, this is lovely. And so then oneof the hosts of theevent and one of the leaders of thecommunity was giving a little talk beforewe started. And I kid you not, like2 minutes into her talk, she she wastalking about the importance of respectand kindness and community. And shesaid, because you know, after all, asRam Dass told us. We're all justwalking each other home.And I was like, oh wow, OK,was totally supposed to be here today.And and then again, it was all of thesemore traditional songs. But this one mansang a song that he had like clearlycreated for celebration of Easter. Andthere was lyrics from one of the tracksfrom the walk playlist. And I was like,see, you cannot never doubt yourselfagain, Megan. This whole thing isdivinely orchestrated. You may not see.The plan. You don't know the timeline,but you get to trust.You get to trust in your magic. You getto trust that it's all happening for you,that it's all planned and never doubtthat again. And I was like, OK,thank you. Thank you, Magic. Thank you,Matt. Thank you Shadow Walk community.Thank you me. Thank you Pass me. Thankyou little me. Thank you all of my kumus,all my teachers, all the songs, all theflowers. Thank you ocean. Thank you sand.Thank you sky. Thank you life. Thank youmom. Thank you dad. You know, I was like,OK, wow, this was that was a quite asoul expanding experience.Yeah. So that was my weekend. I hope youhad a really great Easter. That was thatwas it. So I would love to knowwhich one of these lessons and toolsreally landed for you. Did any of themjust drop into your heart and were whatyou needed to hear right now?Please replyto the e-mail. Please send me a DM.Please tag me on the socials. I reallylike makes my heart so happy when youtell me, when you give me the feedback,cause literally, you know, to know thatthese tools are landing in your heart,that's where they're meant to land.That's what this is for. And so I just.Would love to hear back from you. Andagain, make sure to check out the reel.I'll tag it. It was a really fun littleexperience for me to make that. Butobviously the whole experience was verypotent. So yeah.And I will also tag Matt because I knowhe's gonna be doing it again because noweveryone that I've told this to andhopefully you now are like, can I go onthe walk next time?Yes. 1000% you cango on the walk next time, OK by yourselfin a safe space and you know prepared andall the things. And if you have anyquestions about this, reach out to me andI really just wanted to send you so muchlove and so much gratitude and and thankyou adding that to the list. Thank youfor being here and allowing me to sharethese tools with you. And I hope that atsome level your heart heard it, at somelevel it helped you to recognize.Something that you could do for you,right?And it doesn't have to be a a fivemile walk in the hot, hot Hawaiian sun.It can be whatever you want just to giveyourself some love in some sort of way.That's really what this is. Because asyou remember now and as you know now,you are loving awareness and youget to decide how you treat yourself, howyou move forward, how you walk throughlife and how you live. So thank you forbeing here. All the loves, all the loves.Take good care. And yeah, tag me on thesocials or send me a DM and let me knowwhat landed in your heart because itwould literally mean the world to me.Talk to you soon. Bye.  

Feeling Disconnected? Here's How to Reclaim Your Lost Power Ever feel like a part of you is missing—like you’re moving through life fragmented, disconnected, or weighed down by something that isn’t fully yours? What if reclaiming these lost pieces of yourself could be the key to deep healing, inner power, and freedom from anxiety? In this episode, I’m joined by Julia Hengst, an expert in soul retrieval and personal empowerment. Together, we’ll explore how reconnecting with the lost or dissociated parts of yourself can bring you back into alignment, peace, and strength—helping you thrive beyond trauma, anxiety, and depression. What You’ll Learn in This Episode: ✅ Signs of Soul Loss – How to know if you’ve lost a part of yourself and whether soul retrieval is the next step. ✅ The Key to Lasting Healing – Why reclaiming your energy is essential to breaking free from anxiety. ✅ The Soulful Power Pause – A guided meditation to reconnect with strength, presence, and inner peace anytime, anywhere. 🌟 Ready to step into wholeness and intuition? This episode will show you how. Learn more about Julia: Julia Hengst is a licensed Marriage and Family Therapist, avid surfer, traveler and word nerd who resides in Maui. Passionate about psychology, spirituality and media literacy, she holds an undergraduate degree in Media Studies from UC Berkeley, a Masters degree in Counseling Psychology, and an imaginary degree from the University of Puns. She is currently writing a series of kids books about psychic mermaid spies that infiltrate the earth to help it heal using "inner technology" and yogic techniques. Connect With Julia here   About Your Host, Megan Nolan:  Megan helps highly sensitive, ambitious women 40+ overcome anxiety holistically so they can excel in life without losing themselves. With 20+ years as a yoga instructor & personal trainer, she teaches mind-body tools to break free from stress and thrive with impact, freedom, and joy.   She Is A: 📚 Bestselling Author | 🎙 Podcast Host | 🌎 Mental Health Advocate   Check Out Her Website: https://www.megan-nolan.com  Follow Her On Instagram: www.instagram.com/iammegannolan   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Hello, hello. Today we're going to betalking about healing at the soullevel, opening yourself up to newstrength, intuition, and freedom fromanxiety by living apower-filled life.Welcome back to the MovementMind and Meaning podcast. Andtoday I have a very specialguest with me, Julia Hankst, whois a psychotherapist and a shaman.Mnemonic counselor who is going to betalking all about helping youto heal at the soul level, reclaim yourlost parts, and to navigate and thrivebeyond depression and anxiety using thesetools. So welcome to the show, Julia.It's lovely to have you. Thank you.Lovely to be here. Happy Aloha Friday.Oh, happy Aloha Friday.Yes, yesSo despite us being a virtualconversation, Julia and I are out in themiddle of the ocean floating around hereout on Maui. But you know, easier to dothese things on the Zooms. And it mayor may not be Friday whenever you'relistening to this. So happy Aloha,whatever day it is for you when you'relistening to this in the future.So. You can read about Julia in herbio, and there's some funny stuff inthere, so you should read it. But umI like to just jump into the deep end.You know me, Julia and I actually haveworked together. We worked togetheractually after we had the fires here onMaui, and she helped me to heal andnavigate through all of that, as she didwith many other of our community members.So beautiful work. Thank you for doingthat. And so you can get to know moreabout her professionally. In thebio, but also through our conversationnow. But I like to introduce youto the podcast and to our listeners byhaving you tell us a little bit. Aboutpart of your story and your journey andmaybe take us to a moment in time whenyou yourself were dealing with some ofthese challenges, maybe anxiety ordepression or both or whatever thatreally lend you, led you to whereyou are now and alsoto do the work that you're doing to beable to share these tools.Umm Yeah, a little bit of abackground that is relevant is. that Iwas born in Texas. I like to saythat I'm fully recovered. Nodisrespect, Texas. When Iwas a teenager, my my dad moved out ofthe country for his job and my mom movedto Santa Cruz. So I moved to Santa Cruzand ended up going to a highschool that was founded around an Indianyogi named Baba Hari Das, who was one ofRam Das's teachers, whoBabajari Das took a vow of silence thathe kept for about 75years. He was the real deal, areal yogi, Bhagavad Gita scholar.But this was like a different planet forme. But that was the firststep in terms of understanding asort of more spiritual perspective andunderstanding the idea of subduing one'smind, training the mind.And also around that time, I starteddoing some therapy because my parents gotdivorced. And if Iwould say jumping ahead 10 or 15 yearsafter many years of therapy and a lot ofmeditation retreats and that sort ofthing, I was still struggling with someanxiety, some depression, somerelationship patterns. And I was extrafrustrated because I was like, I havebeen working on some of these patternsfor so many years, why are they stillcoming up?And thanksto my mom networkingme with my mentor, SueFeathers, one of my shamanic mentors, Ihad a session with her, and itwas a soul retrieval session, and it wasso visceral andpowerful that it IGoogled, what is shamanism?And I was inmy 30s at the time, and I lived inBerkeley, and nearby was a center calledthe Foundation of the Sacred Stream. thathad a very methodical coursefor studying all sorts of things. ButI focus on becoming a depth hypnosispractitioner and with a focuson shamanic counseling. And what Ifound was umm thatas the Dalai Lama said, maybe four yearsago, because I have a background inBuddhist psychology as well, that Westernpsychology is currently at kindergartenlevel in terms of understanding the mind,which is very humbling to hear. He saidit's very good at describing what's wrongwith people, butnot yet good enough at describing what'sright with people and how to heal.So when I started studying thethe the soul approach to therapy,I found that it filled in a lot of thegaps of Western psychology. There werethere's an emphasis on positivepsychology, on looking at what's rightwith us. There were techniques for how tofind these parts of ourselves that we'velost. It's very creative. We useour imagination. And so for any of us whohave a busy mind, it's it's really cool.Doesn't mean you have to have a superquiet mind. You can have a pretty activemind. And these techniques are reallyhelpful forrediscovering parts of ourselves.And theeffects are quite visceral as well. Soall of those, it's it wasn't just anintellectual experience, it was veryvisceral, which is really important.Well, I love that and and such aneclectic background and what aan interesting way that all of thesepieces have woven together in yourlife. And and and I can say frompersonal experience that it was it. Itdid feel like a really interestingapproach to healing intonavigating challenges and especially assomeone with a busy mind it was it wasrefreshing and. Iappreciate you sharing all of that sohonestly. And so something you said leadsme to my first question that, you know,many of us might be able to relate to andmyself I can for sure, is that, you know,trying different modalities, differentapproaches and many people in thiscommunity are like, you know, doing allthe things and they're drinking thespecial coffee and they're doing the thisand the breath work and the, you know,plunge, but.Not having the resolve or theclarity or the spaciousness or thehealing that they they want or they feellike they should be at quote, UN quote,whatever that means. Do you find foryourself, you pointed it out that youknow that it felt like something wasmissing, that you hadn't got to thatpoint and and so do you find that a lotof people come to you?And where doesthis soul retrieval fit into the factthat for many of us, we feel like,goodness, like, what is this?There's thissome missing piece that I can't put myfinger on, but I know that I haven'tfigured it out yet. I know that there'ssomething that's missing. And socan you speak to that from yourperspective of the soul retrieval toolset?Yes. And I Ifelt that frustration of like, whenI go into like self-work, I am likenerd alert, like go in deep journaling,like all of the tools, bodywork, somaticwork, et cetera. So it was veryfrustrating. And one of the things thatwas really helpful to me that SueFeathers said in the very first session,she was like, is this going to be aone-off thing or ongoing?And I was like,honestly, I don't even really know whatyou do. But there are some patterns thathaven't shifted and how she put it wasthat even if we've been working onsomething for years and years withdifferent modalities, if the soul partisn't back in us,then it might not have muchtraction. But when the soul part is back,then any work we do around that issue isgoing to have more traction. And theidea in shamanic healing is thatSometimesthe soul retrieval, and there are also,by the way, power retrievals andextractions and other other methods.But sometimes the soul retrieval startsa healing process. Sometimes it sustainsone and keeps it going. And sometimesit's the thing that ends a healingprocess, like it brings us to completionand just one soul retrieval canrebalance us on certain issues. SoI found that very, very helpful and itgave me a lot of hope. And there was aperiod I was like, I'm going to find allmy soul parts. I'm going to do a soulretrieval a day if I can.So it's if you're somebody who likes totake a lot of action and you've done alot of mapping of your trauma and thatsort of thing, it's really helpfulbecause then you can do strike missions.Oh, I like that. And so I think it's.No, I shouldn't say that. Can you explainto us what you mean by soul retrieval,just so that we all have some clarity onthe language in here?Because you know,those two words, separation might makesense to people, but together they'relike, hold, hold, please. Where's my soul?Why am I retrieving it?So this comes from the framework thatthat are we're fundamentally made ofenergy and the subtler parts of ourbeing can be known as our soul.Or energy body and during moments ofacute trauma, some when something happenssuddenly that's shocking. So it could beanything. It could be, you know, anythingthat causes PTSD, anysort of abuse. It can also be related tofeelings though. If we experiencesomething like where we're humiliated orembarrassed or or feel really intenselyrejected, part of our energy body orsoul body breaksoff. andit gets frozen outside of time and space.And that soul part, as it's known,carries with it the feelings that weretoo overwhelming for us to handle in themoment. But the soul part oftenalways actually carries gifts of ourstoo, that we become disconnected from. Soyou could say soul loss is another wordfor dissociation. And that's wherein psychology you might know, oh, Idissociate there, but it's like, butwhere did that piece go?So inshamanism, actually, a lot of illness isrelated of different kinds. Physical,mental, emotional, spiritual is reallyrelated to soul loss. So those partscan be tracked and brought back andreintegrated into our psyche. Soit's it's a fragment of our psyche, toput it into psychological language.OK. Thank you for clarifying that. Thathelps. And so in relation to and as yousaid there in shamanism and from thisperspective illness including mentalhealth challenges, you know probablyanxiety and depression could bepart of this caused by this like asymptom like how would you explain thatabsolutely symptoms typicallyif we've lost parts of ourselves, I meanone of the. important diagnosticquestions to figure out if you have soulloss, which I'm fascinated to discoverthat almost everyone who hears about soulloss, they know if they have it. And soone of the diagnostic questions is, haveyou ever had an experience where eversince then you haven't felt quite thesame, or ever since then you feel likeyou've lost part of yourself?Thiscan happen in relationships. One of mymentors says, we've built soul lossin your wedding vows. I give you myheart. She said it's better toshare your heart, not give it away, butwe give away pieces of ourselvesall over the place. Sothat's crucial to thinkabout. So symptoms can beanxiety, depression, feeling stuck,feeling like you have bad luck,no matter what you've done. And then thatleads into other things, because if wehave soul loss, where we're missingpieces of ourselves,It meanswe don't have as much of adefense mechanism for sort of preventingother energies from coming into us, whichmeans we can be more affected by thingsexternally. Whereas if we'refull of ourselves in a good way,we're more grounded, we're more connectedto our bodies. And that's also somethinginteresting is soul parts will eject orleave from different parts of our body.and from different chakras, if you'refamiliar with that system. So we canactually learn to use our bodies as sortof like a Doppler radar for likegeo locating where we might have soulloss. And if you think about it, theway some people describe their bodies,they're like, I don't havesensation down there or this or that. Itusually means like they're dissociated,they're disconnected. So when soul partscome back, that's why I'm saying this canbe really visceral. And that's one thingthat that really swayed myperspective when when I started doingthis work was that I started feeling thedifference in a way that I hadn't withjust traditional talk therapy.Wow, that's so fascinating. And I mean,my guess, as you said, is that prettymuch everybody can say they've had anexperience where they went through itand they felt different, right?Yeah,my mentor today, just being born on thisplanet is enough to experience soul loss.Really. Especially right now. My God,that's the wholegroups. If you think of African-Americansand Native Americans in this country haveexperienced group soul loss, I mean, itit gets pretty deep. The concept of soulloss is profound. I justgot goosebumps. Yeah, that's sointeresting. Yeah. And I mean, that wouldprobably have a role to play in ingenerational trauma andidentity. And yeah, that's a wholeother whole conversation, I wouldimagine. There's soulloss from past lifetimes. If you believein that, I mean, it's pretty deep. Yeah.YeahWhich we will talk about after thisbecause it's somewhat relevant. Yes. Oh,wow. That's so interesting. OK, so.Yeah, wow. And so if someonerecognizes, OK, yes, I've definitelyhad experiences where I feel like I wentthrough something that was reallyintense, little T, big T trauma,and they recognize that there islikely some soul loss that they wouldlike to resolveand retrieve. I know that's a big part ofwhat you do in your counseling services,and we will share a way for you toconnect further with Julia at the end.But. Let's just talk about likefor reintegration, forhealing, for navigatingthe craziness of life. Once we figurethis out, what would you say is essentialfor us to know and to dofrom this point forward?It's a good question. And one of the mostimportant things from the perspective ofshamanic healing is to go through lifepower filled andIf we're power filled, I mean,ultimately, like from the Buddhistperspective, if we become totally powerfilled, we start emitting energy andpower that even scares away interferencesto put it in that language. And from thatperspective, we can totally heal fromtrauma. We might have scartissue, but we can totally heal. Sojust as they've discovered in EMDRtherapy and other trauma-informed therapymodalities that if wego backto try to heal a traumatic or painfulmemory and we're not resourced, as theyput it. We can get re-traumatized. Wecan get pulled back into the emotions. Wemight start ruminating again. We mighthave like flashbacks or dreams.In shamanic language, we need to bepower-filled. Before we do a soulretrieval, we connect witha, we call them in the training I'vedone, guides of higherconsciousness. So in traditionalshamanism, whichpeople would say is pretty woo-woo, butmy motto is putting the woo into woo-woo,we need to be power filled. So we willmeet with traditionally the first powerretrieval as we connect with the poweranimal. And after thatthe guides of higher consciousness cancome in any form. And what I'vediscovered is whether you believe thatthese power animals or guides are.something external, like you believe inhelping spirits or the spirit world, oryou just feel like it's part of your mindthat you're accessing, like parts work.It's still effective, even if you don'tgo the woo-woo route. I do think thereare some extra benefits if you're open tothat, but so going through lifepower filled is important.AndIf you gothrough life power filled, and also bythe way, anytime you do a soul retrieval,automatically a power retrieval happensas well. Thesymptoms start to to shift. Webecome more present,more sensations in our body. We don't getrocked by as much stuff. Of course,suffering will still happen on thisplanet, but we become more resilient.So power filling is very, very importantand. Even just going outside and being innature for five minutes is a very simpleway of power filling, just lettingyourself umm receiveenergy and mana from nature.I love that. And and and I love, I'malways, and I know you do too. And somany of our listeners, we're alwayslooking for the intersection betweenthese worlds of spirituality and science.And you know, my opinion is they'rereally one in the same. We're all justusing different words for the same thingbecause everything you're talking about,about the power field is talking aboutheart coherence and the electromagneticfrequency and it, you know, it sendsthings off. And so it's like. You know, Ihave my own. I like that you put the wooin it, but I'm always like, it's science,man. You don't like science.Only science. Even if you thinkabout it, Megan, if you do, let's say youdo a power retrieval. And soshamanism, your your shamanicjourneys communicate in the same languageas dreams, which is through symbols. Sothe guides of higher consciousness comein the form of a symbol. It might be adragon, or it might be a pyramid, orwhatever it is. But that symbolmight bring you the power ofyour voice, or the power of boundaries,or the power of self-love, or whateverself-acceptance. Anytime you think ofthat symbol, it's activated. theneural pathway and the neural map that'sassociated with that power.So again, I don't think it matters ifyou if you have a scientific,I have a pretty scientific mind as well.So that was always really important to methat this adds up and it wasreally a trip to discover the EMDRlanguage and this idea of beingpower-filled is the same, it's justapproaching it from differentperspectives. Right, and lookat that. Indigenous cultures and wisdomtraditions once again showing us the way.I feel like I say that like on everyepisode. And yes, thank you, thank you,thank you, thank you. Yes, absolutely.Because it's always, I say that, youknow, as a cheeky tone, but I'm like ofthe ultimate reference because hello.Exactly. And I was telling Julia beforewe got started that I basically have likethe jungle book of spirit guidesnow, like between my giraffe and myelephant and my glow in the dark, glow inthe dark tiger. And then I recentlyacquired a snake, which I was terrifiedof, but not anymore. And like this, it'sopen, open your heart, right?There's somuch and that's why we, I have you onbecause this is such a fascinatingconcept and so. Something you said thereactually segues beautifully into the nextsection. But, you know,again, you said going out in naturecan fill us with power. And I'm sureyou've heard by now of, you know,grounding and forest walks and all thesethings that are hot and, you know, likeeverybody's doing them now. But it's,again, circling back to this beautifultradition, right?And so do you haveanything to say on that before we moveforward into our little special powerpaths?Yeah, I remember,I think it was on NPR, I hearda gentleman who is a sound healer andhe was talking about how the rhythm ofthe oceans, I'm sorry, the waves at theocean is similar to the humanheartbeat. Umm And so ifyou just hear the sound of the waves, itcan harmonize you with aheartbeat, it can regulate your nervoussystem. SoWere made of the same elements. Soit it makes sense. And I think, you know,the Dalai Lama has said he's very excitedto be alive in this era because he said alot of Buddhism will be proven true byscience. And I think the samegoes for these sorts of practices.Yeah, yeah, I know, I knowIt's sointeresting, right?Like even in yoga wehave all these bandhas and then Koraku.It's like. It's just really interesting,you know, this, this, not that, not thatBuddhism needs to be validated by anymeans, but it's like that's what'shappening, right?It's validated by, youknowmodern science and understandingit, but it's like, it's so incrediblebecause these practices are so rich andlasting for a reason, clearly. Andthere's this intermingling around theworld and these different languaging forthe same thing. And so I love that. Ilove this concept of being power filled,right?Power filled compared to powerful,because of course we see all thisimbalance of power and everything. And soit's like, well, you can make your headspin and your heart explode. But let'scome back to just being power filledand how we can do that.So we have reached the section of ourepisode where we are going totake a soulful power pausefor healing and strength and learn how toget grounded in nature anywhere, likeeven on an airplane or in an office. Youdon't even have to be in nature becauseJulia is going to take us through anexercise to help us to do that. So wouldyou please?Yes, andum just to know thatGoing towhat's called your journey spot or yourpower place is foundational when youlearn how to do shamanic journeys. Sothis is a basicbuilding block for any other type of workyou do. This is a very brief version, butit it hopefully will help you learn howto begin to tune into nature inside yourown mind. And I love that you said youcan do it anywhere because it's very easyto get into this idea of, oh, I don'thave time, I can't do this. et cetera.You can do this while you're sitting on asubway, in a car, you can do it anywhere.And even just two to three minutes isreally helpful. So,all right. So I invite you toclose your eyes along with me.And first and foremost, just simplynotice where your breath is.Noticing all of the places where yourbreath meets the different parts of yourbody.Noticing where your breath goes as youbreathe inand as you breathe out.Noticing how your breath is like abridge between yourouter and your inner worlds.And with each breath, you find yourselfdrawing more and more closely to yourinner world.We're going to be taking a journey tothat place in your inner worldwhere everything you've ever known orsensed, felt,imagined, or experiencedis recorded.And where you will reconnect with therhythmof nature herself.As your gaze turnsinward,imagine a place in nature where youfeel comfortable and at peace.And this place can be a real place thatyou've visited or seen.Or it can be entirely imagined.So letting whatever this place is, justknow it is filled withyour favorite elements of nature.Whether you're drawn to a place nearwater or near mountains ortrees, the desert, acave, just letting an image cometo you.And as you imagine yourselfin that place, notice whatit feels like to be in that place.Noticing if there is a breezeor if the air is still.Listening for any sounds.noticing the quality of light,if it's day or if it's night,remembering how much this placeis a part of you and you are a part ofit.And as you give yourself completepermission to connect withthis place,Let every cell harmonize with therhythm of nature.As you remember that you are nature,you are made of the same elements,fire, earth, air,water, space.And as you deepen your connection tothis place,not having to fix anythingor do anything, just letting yourselfreceive thehealing energy of nature,just as a flower receives lightfrom the sun.And taking a final three breaths,let yourself breathe withthe earth herself.gently bringing that to a closeand bringing all of that Mana with youback into the outerworld.Oh, thank you. That was solovely. And soWhat we just did there was a beautifullittle soulful power pause. And if you'rewatching this video all on its own, thatpower pause was part of a fullepisode of the Movement Mind and Meaningpodcast on healing at a soul level withour beautiful guest here, Julia. And soif you want to get a deeper understandingfor everything we're talking about andhow we got to this point in theconversation, make sure to check out thewhole episode because there's so muchmagic over there. And soFor those of you that are unfamiliar,mana is the same conceptas prana or chi or lifeforce energy or the pulse of life thatyou see in nature that hopefully you'refeeling inside your whole beingness nowand that you are filled up with. So thankyou so much, Julia. That was lovely.Yeah, my pleasure.So it's such a beautifulpractice and so simple, right?And so Ican see how. You know, really anchoringinto that and and grounding into thatbecause you know, being part of nature,we're part of natureand we forget that sometimes becausewe're so part of technology. And soreally anchoring back into that place ona consistent basis I would imagine is sopowerful and so. and healing andreconnecting to self and anchoring backin the body, right?In that peace, thatknowing that comes when we drop into thatstillness and reconnect to the parts ofwho we are. And so you spoke to this alittle bit, but I'd love to maybe bringour conversation to a close by speakingto what happens with peoplewhen we reclaim these parts of ourselves,when we fill ourselves with powerandreally bring this backto wholeness. What do you notice when itcomes to people's life experience orbeing able to navigate challengingsituations or, you know, anxiety,depression?Like what do you see as as abeautiful outcome and byproduct of doingthat practice or these practices orworking with you?Goodquestion. The first thing I would say isthat our resilience increases where we'reable to weather whateverqualities of the day are happening,whether it's stormy weather orotherwise, we can bounce back from thingsfaster. Another thing that I've seen, notonly in myself, but in many clients, ispeople reconnect with their intuitionmore. Because if we don't have theseparts, we sort of tend to seekoutward. We seekadvice, we seek guidance, and the morepieces of ourselves we get back, we canhear our own intuitionmore.So typically there's more confidence.It's easier to connect with people. It'sI think this is really crucial to sayit's possible to feel a lotmore pleasure in the body. UhJoy, joy, energy. As one of my Buddhistmentors, Robert Thurman says, all of thechakras can have orgasms.I say that in terms ofIt's important justto know that we can flow joy or blissenergy through our whole body. And thisactually makes it easier because it'ssort of like if if a soul partcomes back, it's like the the train canrun over those tracks more easily. Soenergy can move more peacefullythroughout our body. And one other pointI would like to say, especially foranyone who's done a lot of therapy andthey're curious about soul retrievals, isthat soul parts will only come back ifthey know it's safe. So if anyone hasdone a lot of work, that actually helpscreate safety. So these youngparts know that the adult self will beable to take care of them.So part of soul parts coming back is webecome our own father or mother. So ifsoul parts, again, they bring backfeelings that maybe were too overwhelmingfor us at the time. So maybe it's griefor maybe it's anger or sadness we didn'tget to express. It's not unusual thatwhen a soul part comes back, we mightbe watching a movie and suddenly we cryfor like an hour and it's like, where didthat come from?It might be that soul partfinally getting to express its feelingsand the adult self that's done all ofthis work is able to hold spacefor these parts in a way that maybe theydidn't have space held for them before.So in addition to thefeelings being able to be processed, sortof the emotional circuit getting tocomplete these parts also bring backgifts. So I've had clients whorediscovered the gift of of playor innocence orcreativity. So parts that we gotdisconnected, a lot of people come andthey're like, I'm just not creative. Iused to be when I was little, but I'm notanymore. Those parts can come back.So it's not unusual that peoplehaveHad creative energiesreturn and that's a hugegiftfor sure. Oh, I love that. I lovethat. And it's just this beautiful.Reintegration, and it seems appropriatesince we're talking so much aboutBuddhism, but like the the many petals ofthe flower of the Lotus that is you,right?And bringing back these parts, butthe the parts returning when they knowthat it's safe, right?And you're going tobe able to hold them and nurture them andand tend in this beautiful way.So it really sounds like a return, youknow, part by part, piece by piece,retrieval by retrieval, a return towholeness in a sense. Yeah.Yes. Lovely.Wow, that's beautiful. And it's just sucha beautiful practice and the simplicityof it. And and so I know that you knowwhat we did there was helping people toreally drop into that energy andbegin the journey and and to tofill themselves with power andpresence and mana and so.if people are interested in learningmore, because I know they will be, whatwould the next step be to be able toconnect with you and learn more aboutthese tools?Yeah, well, Ihave a website,nonordinarypsychology.com,and people are welcome to reach out. Ido a free 20 minute consultation.I am licensed as an MFT in bothCalifornia and Hawaii. But I work withpeople all over the country, in fact, allover the world as a shamanicpractitioner. So that takes care of thelicense issue.Perfect. Way to open yourself up toglobal impact.Because here we all need it, right?And sothat's beautiful. That's beautiful. Thankyou. That and allof the links and such will be in thedescription in the show notes as well. Somake sure to go over and learn more aboutnon-ordinary psychology. That'sbrilliant. And hello,Rooster. I don't know if you can hearthat, but that's what that is. Don'tworry, everyone's fine. It's Roosters inthe backyard. And so aswe wrap up, as we wrapup, is there anything that you?wanted to include in the conversationthat we didn't get to or anything thatyou feel like would kind of weave it alltogether that you wanted to finish upwith?No, I think yourquestions were really spot on. SoI feel complete. Oh, well,lovely. Thank you so much. Well then,beautiful. So this is really helping usto heal at the soul level and look atThese the world essentially and your lifeand yourself and your persona and and thechallenges that you get presented withfrom a different perspective. And solooking at how you can go back andtend to and retrieve these beautifulparts of you and and I will tell you it'squite an an incredible experienceto be able to work with Julia and to beable to reclaim and to have these toolsthat you can then use to.Recognize, you know, that life happensand that we we get to navigate it andand open our minds and hearts to thesebeautiful perspectives, right. And so,you know, if you've, if you've got alittle bit maybe up to your eyeballs andor maybe a little frustrated with othermodalities that haven't been working,maybe this is it. Maybe like this is thepiece that's going to bring all of that,you knowAnd so who knows. So I love thatyou were on here and thank you forsharing your work with the world firstand foremost, but also sharing it with ustoday. Julia, thank you so much for beinghere. ohh Thank you for inviting me. It'san honor. Lovely. Well,make sure to check out the links in theshow notes and also to please sharethis episode with anyone that you thinkwould be open-minded, open-hearted tothis, doing this beautiful integrationand power filling like, hello, that's sopowerful. I could have picked anotherword, but it seemed appropriate. Soplease feel free to share the episode,take a screenshot and tag us on yoursocial medias and spread the word becauseThese are incredible healing tools tohelp you to, you know, blossom as thebeautiful flower that you are. And sothank you everyone for being part of thisincredible community and we look forwardto seeing you again soon. And thank youagain, Julia. It's been lovely chattingwith you. And also for all of youreclaiming your power. Tell us, tell usabout your experience. When you take uson the socials, tell us where you went,how it was, because I know I would loveto know and I know Julia would love toknow as well. So thank you everybody. Anduntil next time, please take good care ofyour beautiful self because you areincredible. incredible and needed andloved and worthy and deserving and all ofthe thanks, all of the things, you're allof it. Okay, love you a lot. Okay, bye.

Feeling anxious before or during a work meeting or sales call? You’re not alone—and you don’t have to just “push through” it. In this episode, we’ll walk through 3 powerful yet discreet breathwork practices for workplace anxiety that you can use before, during, or after a meeting—even in the middle of a Zoom call. You'll learn: How to calm anxiety quickly at work using your breath Simple nervous system resets you can do in 60 seconds or less What’s actually happening in your body when anxiety strikes How to prepare for meetings when you feel anxious or overwhelmed The #1 technique to stay grounded and focused—even when your heart is racing Whether you're dealing with high-functioning anxiety, social stress, or simply a packed calendar, this episode gives you real tools you can use right now to feel calm, confident, and clear-headed. Perfect for: Entrepreneurs with performance anxiety Professionals experiencing stress in meetings Women navigating workplace stress and overwhelm Anyone looking for natural anxiety relief they can use on the go Ready To Cultivate Calm On Command? Join us for the Anxiety & Stress Reset right here: https://www.megan-nolan.com/anxiety     Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Anxiety SOS breath work you can use in a meeting or a sales call or a stressful conversation. Welcome back to another episode of the Movement, Mind and Meaning podcast. I'm your host, Megan Nolan, and today we're talking about. Tools you can actually use to shift yourself out of that anxious state and back into your powerful, grounded, centered, yes, please energy anytime, anywhere. Whether that's in a meeting, before a sales call, during a sales call, in a conversation, you name it, these powerful. Breathwork practices and tools are going to be your SOS savior. OK, so before we get into this and talking about why anxiety seems to pop up inconveniently in these situations, why we get what's called meta anxiety, like worry about the worry. Oh my goodness, what do we even do?And some powerful tools that you can use that are like super ninja. No one will even know that you're doing these. And they are literally using the most powerful tool that you have, your ha, your breath. Did you see that the anxiety and stress reset is kicking off its next community round where we do it all together but apart?Meaning you fit them into your day when it works for you. So you can use these tools to completely reset how you're feeling, how you are navigating your day, and give yourself the deep support at the level of your nervous system. So that you can say stay in your powerful, grounded, serene, queen, badass leadership energy. If you didn't see it, well, the next community round is kicking off again at the end of April for our pre-work. Get you set up, rock it and at the beginning of May. So it's a five day reset. Check out the link in the comments and it's an incredible, incredible no brainer deal at only 37 bucks currently. Who knows what it's going to be in the future because I'm working on how much more magic I can weave into it for you without it overwhelming you, but just in a way that you are actually benefiting from these tools because they are so potent, literally the most effective way for you to cultivate calm on command. So let's talk about why anxiety is unpredictable, not always logical, kind of frustrating sometimes. So our nervous system reacts to a threat, perceived threat, real threat. And of course it reacts also in danger. But anxiety is that perceived threat, right?The response to stress in our body is often shows up as anxiety, right?And so some people. Experience that stress reaction as a flight response to anxiety. Like get me the hell out of here. What am I even doing?Why am I going live on Facebook?Why am I going to this podcast?Why am I doing these sales calls?Whatever it is, right? Whatever your situation, whether it's a meeting or any of those aforementioned things, it's that like press the eject button, get me out of here reaction. Or we have a fight reaction of, OK, I got to handle this. What am I going to do?I got to, I got to take action. I'm going to sort this out and. It's more of a doing sort of energy versus a leaving sort of energy that is the the flight response. OK. So in these high pressure situations, again, whether it's a, you know, whether it's one of those things that just feels like high pressure, like you're about to go and do your commercial at a networking meeting or you're about to go on a really big podcast or you're in a meeting and you know it's it'sYou get to bring up a part of a conversation that's kind of a little awkward. What's happening here is your body goes into a sympathetic state. It gets very reactive. It's ready for action, right?Whether that's going to be the leave or the do. Your heart rate starts to increase. Your blood pressure increases. Your blood flow moves from the digestive organs from the center of your body out to your extremities. So you can handle that situation. However you can handle it. Your breath gets short and shallow because we want more oxygen, less carbon dioxide. Your muscles tense up. Your pupils. What's the opposite of dilate?Shrink. Narrow. They they really get pinpointed. And so even when we feel like that's about to happen, you can feel that level of anticipatory preparation, right?And that's the interesting thing and it's so important. This is the reframe is that if you start to notice that in your body in these situations, it's really important to just remember first and foremost, this is a little bonus tip, not a breath work practice. This is just your nervous system doing it's job. Right. It's it's perceiving a threat, right. And the threat isn't the tiger anymore. Unless you live somewhere where there's tigers. The the threat in this situation is I'm in a meeting and I'm about to get called on or you feel that bubbling feeling of anxiety and it could be completely unrelated to the meaning. It could just be the fact that, you know, you have other things on your mind and heart and that's causing that same reaction. And so again, that's just the real starting point is it's just your nervous system. Doing its job. These are signals. These are cues, right?Just like hunger, just like thirst. These are cues from your body. And so we want to just start there, right?And that's the practice of nonjudgmental self-awareness. That is a big part of my work. And So what we want to do is, if you know, and you probably do at this point because you know yourself, right?You're listening to podcasts, you're diving into tools to thrive beyond depression and anxiety. Prime yourself for those situations as best that you can, right?We don't want to just drink buckets of coffee and not eat food cause then you're gonna be jittery and you're gonna probably even more experience those things. So how can you prime yourself before you go into that, before it even starts, right?I had a client who I taught her breath work practices because she get she would get anxious before sales calls and she used them on an airplane because she also got nervous on the airplane. She used to get so nervous she threw up. But she did the breathing practices. So it wasn't a stressful sales call, but it was another stressful situation. And so she did the breathing practices. She got so relaxed, she didn't throw up and she even fell asleep, right?And so these are tools that you can use as needed, right?As needed. Ideally, you know, beforehand to dial down everything so that we stay in that nice centered state, right?So you're able to navigate the challenges. And so, you know, really simple power pause, breath work ahead of this. Is to use an even breath, right?In yoga, we call this sama vritti. So sama is the root word for same, and vritti is a fluctuation. So it's an even breath. So before you even go into the meeting, when you're driving to work, when you're, I don't know, getting ready to go on the Zoom call, like whatever it is, just count that nice steady, slow breath in for five, out for five. Classically, when we do breath work, we want to until you get really familiar with it and how it feels in your body. Ideally you do it sitting down just for safety, OK?And so when you're doing just normal, you know, more gentle, available breath work practices like that one, you'll be OK standing up once you get familiar with it. But some people, you know, we're all different, thank goodness. Some people get a little more kind of light-headed or whatever. So just know yourself. And so, you know, make sure you do that safely. OK, so doing that, you know, five in, five out, five breaths, you will experience a significant shift physiologically. So in your body and when you do it, visualize yourself rooting down. Grounding yourself down, right?And that's bringing your energy down because when we're in stress, we are really up and our energy is dialed up. So when we're using that smooth exhalation, we wanna visualize yourself rooting, grounding, settling yourself down, dropping your energy from your your head down into your body. So you feel steady, you feel centered, you feel anchored. And what we're doing here is we are. Beginning to stimulate your vagus nerve, which is the wandering nerve, right?A vagabond is is someone who wanders. So the vagus nerve wanders throughout your whole body, innervating your vital organs. And the one that we can connect with and communicate with are your lungs, right?So by controlling your breath, you directly activate the vagus nerve, which will help to shift you from that sympathetic stress response to a parasympathetic. So it's a slowing down, gradually down regulating. So what's cool is that. Even just in a few deep breaths, typically in about 3 deep breaths, we start to notice a change in your body, in your stress level, in your tension level and actually starts to bring your cortisol levels down and it increases what's called your heart rate variability. So it's allowing you to. Directly impact the rhythm and beat of your heart rate by changing the rhythm and beat of your lungs or your breathing, excuse me, through your lungs, which then signals that to your heart and then that signals steady calm state to your brain. And so that message from your body up to your brain then signals an even more of a quieting, right. So this is a measure of emotional resilience and. Internal presence and alignment, right? Because you're sending more information from your body up to your brain than the other way around. So that's really important to just remember to prime yourself before you go in. So that's one of the breathwork practices you can do. Samavriti is just even in, even out. OK, so. 5566, whatever doesn't matter. OK, so as long as it feels good for you and your body. O then OK, so you rimed yourself, you're in the meeting, you're in the sales call. And you're about to do your pitch or you're about to say the thing and you can feel yourself like, here we go. You can feel your heart beating. You can feel your stomach kind of doing what it likes to do. Or you can, you know, hear your mind like, oh God, you're totally going to screw this up. Oh no, this is the whatever it is. OK, so we want to make sure to turn off our self-judgment and again, be aware. That anxiety thrives on itself. So as soon as we start to worry about, you know, saying it wrong or doing or whatever, as soon as we notice the anxiety and then we start to get what's called meta anxiety. So it's like that bigger, broader view of what's happening. Meta anxiety is anxiety about anxiety. Trust me, I've been there. Maybe you have too. So remind yourself I can handle this. I can do this, right?This is where the self-talk comes in, because we all know that when the mind is in a stress state, we tend to go default to a very critical mode and, you know, trying to prevent mistakes. And so it starts to like tell you all the times you screwed up before, you know, you know, it's good times. Really great. Thanks for talking about this right now. No, not the time for us to review all past mistakes, right?But that's what it likes to do in those moments. It's so funny. So we want to. In that moment to self soothe with that nice even breath. OK, so you're sitting and you just can place your hands on your body very discreetly. Just place your hands on your body or do whatever feels good. And So what we're gonna do is as you inhale. You're gonna widen your hands, make your hand really wide. So open your hands and then as you exhale again, really just calm and discreet. You're not doing this big and you know it's not a big gesture. You're just exhaling and squeezing your fists. You inhale through your nose, exhale and squeeze your fists. Feel the tension, squeeze the fists and then relax. OK, So what you're doing there is you are moving between an expanded state on the inhale and a contracted state, and you're allowing some of that stress energy to begin to be processed in your body. OK. So that's another one that you can do that's really powerful and very discreet, right?Like you're, you know, if you're on a Zoom call, you might just kind of bring your hands down. You can either have your hands on your body when you do it, or if you need to be a little more subtle with everything, you can have your hands under the table. Or if you have one hand, you know. Again, it doesn't have to be both hands. It can just be like one or two hands and you can just, you know, whatever, whatever feels suitable for the situation. I just want to give you this tool so that you can then begin to play with it. So basically what you're doing is you're giving your mind something to focus on as well as using the tool of the breath and you're contracting and releasing. You're giving an outlet for this energy that's building inside of you as a response to the stress of the situation. Now the last one that I wanted to share with you is the SOS sigh. OK, so we're talking about anxiety SOS. So what this is, is that again can be very subtle is what we do is we inhale gently through our nose and we just make it kind of like 2 little sniffs and then we exhale through your mouth. OK, so I'm doing it loud enough for you to hear me. OK, it's a really soft, long whisper out through your mouth. And if you are feel like even that might draw attention to you and you, I don't know, feel weird about it or whatever, all good. I totally get it. You can just. I just did it there. You didn't hear me, hopefully. OK, so you can do it quietly. And even if you want to, as you breathe in, you can say to yourself mentally as you breathe in the two parts. I am and exhale safe. I am safe. What we're doing here is using the breath, using that mantra, that repetition. You can have your hands on your body for an extra layer of support. OK, so you know, you can just have your hands resting on your belly or gently cross your wrists or just. Hold on to one of your thumbs, like whatever, just some sort of physical touch and then you're repeating that to yourself so that it again serves as another anchor and a reminder for you. OK, so that one's the physiological sigh. And So what this does is a sigh and and you know, if it can be more obvious, if you're muted and you can just like do it out loud, that's even better. OK, so. You know you can mute yourself on the zoom meeting. Just let it sigh out because the sigh is the natural signal to the body that we are resetting. It's actually a direct signal to your brain stem right at the base of your brain. Specifically the I'm going to look at my notes pre Botzinger complex. I'm not exactly sure, but someone named Botzinger probably found it. So it's a part of your brain stem. That when we sigh there, it signals to your nervous system, right?Because it's part of your nervous system that you're no longer in threat, OK, that everything is safe, that you have just let out that nice soft sigh. And again, it signals more of that parasympathetic, that slowing down of the nervous system, calming and settling and quieting your heart rate, as well as slowing down the rhythm of your breath and is grounding you and settling you even more. OK. So again, that just that soft, subtle sigh to whatever degree you feel comfortable with. That's the the third practice that I wanted to share with you. So that's what I wanted to share with you today. I hope that you found this really helpful. And of course there's many different ways that you can use the breath as it is such a powerful tool that are, you know, even more expressive if you needed to be so because sometimes if you're feeling quite anxious. Using those more softer breath practices doesn't quite feel like enough, OK?And so these ones I shared are, you know, ones to use that are a little bit more discreet that you can use in a meeting. But there's so many different ways that you can use the breath because just doing that some of reaching may not feel like enough depending on the level that you're at, right?As far as the anxiety level that you're experiencing, so. That's what I wanted to share with you today. I hope that you found that really, really helpful and are able to use some of those tools in your life. So practical, portable tools is what I'm all about. Because, you know, life, right? We can't just be floating on our yoga mat and, you know, deal with anxiety in that situation. No, like the reality is, is that life presents us opportunities to practice these skills pretty much every day. So here we are. So when you make these tools part of your practice, part of your daily rhythm, it becomes a tool set to help you to truly calm your body, rewire your system, learn to use these tools as a regulation system, right?Just like you have a hydration system, I eat, you drink water all day. This is a system that helps you to stay in that center, grounded, powerful, peaceful place and notice when you're not there and bring yourself back. So the anxiety and stress reset, as I mentioned, is starting again soon. And if this practice, these practices here helped you feel even just a little bit more grounded, a little bit more at peace, knowing that you have things you can do anytime, anywhere to cultivate calm on command. Just imagine if you built this whole support into your whole day, right?If you had this level of. Confidence in taking these steps and doing what you needed to do in any situation. Just imagine how not only how powerful and badass you would feel because you're doing things for yourself, but also knowing that you can truly not just cope with these sensations or just deal with them or manage them or just kind of ignore them. You're actually doing things that are cumulative in your body that. Allow you to stay in that centered, regulated place and it actually begins to shift you at your deepest level of your body, of your nervous system. So powerful, right?So incredibly powerful. So would love to have you join us. If you have any questions or anything, reach out. The link is to grab is in the show notes so you can grab your spot. And again, we start with a prep week, get you all set up, make sure you know all the tools. You learn all of these beautiful shifts, right?It's about it's really. A big part of this is shifting how you deal with it and how you experience it and what you say about it, how you relate to it, cultivating deeper levels of self-awareness and compassionate curiosity and really understanding yourself. Like cause you're really cool. I want you to understand yourself a little bit more like really what's happening at the at the deepest level and how you can begin to just see this for what it really is and then give yourself what you need in each moment, right?And so that's really the essence of this is. It shifts you at the deepest level because it's an empowering tool set and it's not just tools for you to use. It's actually completely shifts how you're showing up and who you're being because you're able to do this anytime, anywhere. So join us for the reset. The link is in the description of the show notes and we look forward to seeing you very, very soon. Have a beautiful, wonderful rest of your amazing day and until next time, take good care. Bye bye.

Do you ever feel trapped by overthinking, hesitation, or self-doubt? All the while some people seem naturally confident, others struggle with second-guessing every decision....it can be frustrating! But here’s the truth—self-doubt isn’t a personality trait, it’s a pattern. And the good news? You can break free from it. In this episode, we’re diving deep into: ✅ The neuroscience of confidence – How anxiety, depression, and self-doubt rewire your brain ✅ Why self-doubt is a learned habit (and how to reprogram your mindset for success) ✅ How to stop second-guessing yourself & trust your instincts ✅ Daily confidence-boosting habits that rewire your brain for positivity & success Want to mute the mental chaos and take control of your mind in just 6 minutes a day? Get the FREE Anxiety "OFF" Switch 3-Part Audio Series 👉 https://www.megan-nolan.com/offswitch Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! How to build unshakableself-belief is what weare discussing today on the MovementMind and Meaning podcast Mind BodyTools to Thrive Beyond Anxiety andDepression. I am your host Megan Nolanand we are going to get into it becausethis is a conversation that I've had manytimes with myself and other people, howsome people just have this unshakableself-belief and other people like myself.Ourselves needed to growthat skill set along the way. But beforewe get into this conversation, have yousigned up for Flip Your Anxiety OffSwitch yet?Hello. Oh my goodness. Thefeedback, the takeaways, next level. Ifyou haven't yet, it's totally free. It'sbrand new. It's designed for you tolisten on the go, to give you the toolsto become a nervous system ninja, tostop the spiral. To trust yourselfagain, because you can learn how to mutethe mental chaos and take control of yourmind in literally just minutes a day sothat you can show up as the grounded andcentered and powerfulthat you really are, if you haven'tyet. You got to get in on this. It's somuch goodness waiting for you. I promiseit's so good. Literally the tools I wishI had had a million years ago. But herewe are. I have them now and I literallywant to share them with the world andsing it from the rooftops because theyare that powerful and I want you to havethem too. OK, so make sure to get signedup and share it with a friend andlet's continue to grow the power pausemovement because these tools areliterally what will help you to.Come back to the truth of who you are sothat you can be anchored and live fromthis place of knowing how incrediblypowerful and incredible and worthy anddeserving and whole that you are. Yes,that is what we are diving into in theseries, so make sure to grab it. Thatand a whole lot more actually, to learnto mute the mental chaos. Cause if yourmind sounds like a group chat that neverstops, bing, bing, bing, bing, bing,you're not getting to experience thepeace and the. Deepknowing and wellspring of wisdom that iswithin you because the mind is justjibber jabbing. Speaking of jibberjabbing, I'll stop trying toto convince you and just go sign up. OK,just go sign up. Totally free. You'regonna love it. So let's talk aboutself belief and it's opposite Iguess. Or I was gonna say distant cousinself doubt. Why is it that some peoplejust. Get on that self-belief train andthey're like unstoppable, right?So I'lltell you where this came from. The otherday I was doing a really incrediblebreath work practice. I lovebreath work. It's something that Iinclude in a lot of my sessions. I doeveryday for myself and Icame out of thepractice with this deep knowing inmy soul that I am experiencing amassive. Integrationand shifting within myself and a bigpart of that isdeciding to no longer listento the lies of my mind at an even deeperlevel because I've made that decisionyears ago. But it's one of those thingsthat the lies of the mind, the protectivepatterns that we talk about, the theadaptive patterns and behaviors ofself-sabotage and you know, slowingourselves down and doubting ourselves.Those are patterns that are learned andwe we begin to unwire and untether. Fromthose, but it's a practice, right?It's athere's a peeling away and an even deeperembodiment that happens over timeonce you make that decision and youcontinue to do the work. And so I cameout of the breath work practice and I wasjust like vibrating allsorts of good stuff and had thatrealization that this has been a hugecomponent in. The up,down, roundabout frustration of myjourney of many years ago, thatreally was, I would say,maybe a factorthat held me back because I wouldoften hear thosestories of my mind and you know, thethe permeating feeling of sadness andreally feel that sense of self-doubtand limitation and believe it and takeit as truth. And I know thatit was part of the journey.But if I can shift that for you, if I canhelp you to have some realizations todayabout how to cultivate self-belief. AndI'm, you know, it's a work in progress.I'm not gonna lie. Like I'm I'm on thetrain to to unshakable self-belief town.Believe me, I'm like in the front seat.I ain't the conductor, but I'm on thetrain. Like, take me there. I want it.But today we're gonna be talking abouthow we can begin to do that, somepractices, some tools, some insights. Soyeah, it's this thing, you know, it'sthis, this questioning ourselves, thisdoubting ourselves, this wondering if Ishould do it this way and should it havebeen that way?And like it's a formany of us, especially those of us thatnavigate life accompanied byanxiety and depression, it can feel likea long road to self trust.It can, right?And I think some people.Whether or not they have thosechallenges, I think some people throughtheir upbringing, through their, youknow, the the guidance and parenting thatthey received, maybe some teachers andsome mentors, it was ingrained in them alittle bit younger, but for many of us.Myself included, I feel like that thoseclouds of self-doubt were like fogsthat I had to navigate through. It feltlike it just kept rolling in. You know,if I would try to achieve something or goafter a goal and it didn't happen or Iwould doubt myself or I would, you know,stay really focused on all like forexample when I would lead and I still dolead, you know, online events and belooking at the numbers and if the opt-inswere taking a long time to start or ifthey weren't happening or that I wasnowhere near the numbers. You know, mybrain would immediately default to seenobody's gonna sign up. What are you evendoing?Why?Why are you doing this?This isso silly. What you're doing this again.And you know, and that level ofnegativity and focusingin the direction I didn't wanna go, thatwas the conditioned path, you know?And soit was no wonder it felt reallyfrustrating because I was out theretaking the actions, but inside of myhead, I was like, see, nobody's gonnasign up. I don't even know why youbother, you know?And so.It's like having a tug of war againstyourself, right?Like, hopefully you canrelate to this in some sense. Maybe it's,you know, maybe it's your art orrelationships or whatever. But I wouldsay that, you know, over time the fog hasstarted to thin out a little bit and andget a little lesser and lesser andlesser. And through these practices,particularly the ones that you're goingto start to learn inside the anxiety offswitch, will learn how to mute thatmental noise andregain control because. It'snot that we are out of touchwith possibility. It's that we'relistening to these protective patterns ofthe mind, the lies of limitation of themind and these patterns, these stressresponses, right of of defaulting intoanxiety or slipping down into sadnessthat they come. Along with them, theycome with these stories, these strugglestories. I call them of like, oh, it'snever going to work, you know, and orwhat if it doesn't work or what if itdoes work and what if I can't follow upand you know, it can go in eitherdirection. But I think it's reallyfascinating because I know that there'ssome people that like legitimately arelike, yeah, I'm going to do it. If Ican't figure out a way, if if I don't seethe way, I'll figure one out. I'll justfigure it out as I go and and that is. Aninteresting shift, right?And part of thatis, is a growth mindset that people havethat and that I've learned over the yearsto really begin to practice and start tosee things through a different lens of,OK, life is happening for us, right?Notto us. How can we begin to look at thingsfrom that place of center within ourself,right?Like first and foremost, we wantto, you know, shift into safety. We wantto regulate ourselves so that we can haveaccess to the higher wisdom. So that wecan see it from a place of this is a agift, right?Or an opportunity. Andsometimes that comes pretty quickly. Butif it's a big awful thing or somethingthat's, you know, monumental to you, thatcan come at a slower pace. I'm notgonna lie, right?It's not necessarilygonna happen right out of the gatesometimes. But The thing is, is that it'sreally important for us to remember thatwe get to. Recognize that,you know, start to hear those stories andand if you tell, hear yourself tellingthe same stories again and again andagain, or if you find yourself in thatfrustrating pattern and you're like, thisis annoying. I just had like, why?Whydoes this keep happening?Then we canbegin to use that as a cue, right?Wecan begin to use that acute as a cue. Wecan. Train ourselves to witnessthat. And that's the level ofnonjudgmental self-awareness that is abig component of what we do inside thepower pause movement that is so importantfor us to cultivate. Because here's thething, and here's the thing, and I'mgoing to talk a little bit about thescience, the science. Sorry,I don't know why I say I have randomaccents that I pull out of nowheresometimes. So here'sthe interesting thing, right, is that,you know, maybe some people are just bornwith it. What was that commercial?Maybeshe's born with it. Maybe it'sMaybelline. Idon't know. Maybe. Maybe she's born withit. Maybe it's mental health challenges.Anyways, that wasn't as clever as Ithought it might be.So quick little biology lesson. This isyour brain on stress, right when we areexperiencing. Stress and our ifour reaction to stress is anxiety.When we're experiencing anxiety,we're active in our amygdala, and theamygdala is the part of your brainresponsible for detecting threats. And soit's looking around, it's hyperactively,overactively scanning fordanger. Whether that danger is real ornot is debatable,right?Sometimes it very much is, andsometimes it's. In our head, right. Andso here's the thing, what happens whenwe're when we're active in the amygdalaand our brain is is looking forsolutions, it's looking for problemsolving, it's looking for theoutcome, it's looking to control thesituation. What it tends to dois. Replay past mistakes,right?Because it's gathering informationfrom the past to potentially predict thefuture. It also likes to imagine worstcase scenarios so that we can be quoteUN quote prepared. Sothis can make it difficult to trustourself, right?For obvious reasons.If we're just going back to past mistakesas reference points, you know, becauseyour brain's like, yeah, but rememberwhen that happened and you totallyscrewed it up and you're like, but Iwanna believe in myself.Yeah, but you screwed it up, you knowAndit's like, oh, OK, so again, we'lltalk about how this can, we can begin toshift this and cultivate that unwaveringself belief. But I just want you to knowthat. This is part of the wiring, right?And so again, it's it's it's not afault. It's not a flaw. It's justsomething that we can cultivate awarenessaround. We can get curious. Oh, isn'tthat interesting?My brain is wired toseek solutions. It's wired to not want torepeat mistakes. It's wired to avoidproblems, right?And this is a survivalbias. So this is, you know,scientifically called thenegative attention bias. And so it meansthat we are programmed, we're hardwired.To find the faults and the flaws and theproblems and the mistakes and thepotential issues and the potentialthreats, right. That's what our brain ishyper fixated on, especially if we areactive in the amygdala, especially if ourif our nervous system is in that fight orflight state, right. It's very attuned tosurvival. So this is important becausewhat we're doing here is, is we'refixating on all of those things andbecause of that weignore. Signs of success.We ignore thatwin that you had, that ability to have agreat conversation or to be kind topeople, whatever it is, right?And so thisis The thing is that when this ispractice, what we practice, we becomewhat we practice, we become, right?And soyour brain hardwires this. And if it'sfixated on the faults and the flaws andthe failures, it can reallywire the brain to expect thatto happen again. Right. And if we'reexpecting that to happen and that'shardwired in, it can reduce ourbelief in our self or our self efficacy,our belief in our capability, right.And so again, this is something to beaware of and say, oh, isn't thatinteresting?You know, I've wired thatpattern in and believe me, that wassomething that, you know, I was verywired to. I was very much in that gofor it, goal achieving, but then. When Ididn't get there, or if I didn't getthere fast enough, you know, the brainjust can't win. If I didn't get there, orif I didn't get there fast enough, or ifI could have done it better in my brain'sperspective, that's what I focused on,right?I was very much in the gap. Sothere's a really awesome book called TheGap and the Gain by, I think Doctor DanSullivan and. Joseph Hardy, butdon't quote me on that. I know for surethe book is called The Gap in the Game,and that's what he talks about, is howmany of us that are very driven,ambitious people have this tendency tofocus on the gap. The gap being, youknow, the distance between where we areand where we want to be compared to thegame is the reflection from where we areto where we were. OK, you get thedifference. So the gap is where we tendto get into that negative critical voice.Self-doubt is when we are in a place andwe're like, uh, but I want to be overthere. I wanted to have done it better. Iwanted to do it faster. I should havedone this. I wanted to achieve that.That's the gap. You can feel that thatwould cause tension and contraction,right?It can cause that that, oh man, Ididn't do that great. Oh, even though Idid it, I could have done it better. Andthat shrinking feeling. Right. Whereasthe gain is when we are in a place andwhether we got to the goal or not isn'tsignificant in this perspective. Theperspective is that where you are now isnot where you were, meaning you havelearned, you have grown, you haveevolved. That is a veryexpansive state. That's a veryopen-hearted space. That's a place ofpossibility and creation and actuallyreleases a different cascade ofneurochemicals. So when we're in thegame, we release dopamine, we releaseoxytocin, we release serotoninbecause we're we're up and we're readyand we're going for it. Whereas whenwe're in the gap, it releases cortisoland you know that cortisol is associatedwith stress, right?So that'sreally interesting. So it just feedsthat. So that's a decision, right?It's aperspective. It's a perspective shiftthat we can begin to practice. Sothat's how anxiety can undermine it. Solet's talk about the opposite side ofthat, which is the other part of ourfocus here on this show is whenwe are feeling, when we're experiencingsadness, our brain isaffected more so in the prefrontal cortexand the hippocampus. So the hippocampusis part of. Our motivationand our learning and our emotional centerin our brain. And so when weare experiencing prolonged periods ofsadness or depression, these areas cantend to shrink and we start to see lessactivities in these areas. And so thiscan lead to lower motivation, right?Wefeel like, uh, what's the point?I don'twant to do it. It's not going to workoutanyway. Or we we use ourpast to attempt to predict the future,right?Because our brain is trying to dothat. And so that can cause somedistortion in our thinking. Also it canreduce levels of dopamine, which as wejust talked about, dopamine is related toget up and go and motivation. Andso when we have that decreasedlevel of dopamine, lower motivation, adistortion in our thoughts, wetend to experience a a decreased beliefin possibility, right. It's that, I don'tknow that that again that reallycontractive heavy. Doubtful,angry, regretful, frustratedset of feelings that can come when we'refeeling sad. And soagain, place your hand on your heart andgive yourself some compassion becausethis is what's happening inside your bodyif you're feeling sad, when you'refeeling sad, if that happens for you. Sogive yourself some compassion on this andsome fear self compassion and just knowthat that's again, this is part of thewiring of our body. And now that youknow about this, you can begin to shiftit, right?And there's common humanity inthis, because this is the human wiring.And how can you be kind to yourself?Because if this is what's happeninginside your brain and inside your body atthe level of your nervous system, ifyou're experiencing sadness, then it'sblocking your ability.To to get up and do things and to get upand go and to feel like, you know, it'sworth trying. And so that's why it canfeel like impossible to do eventhe smallest of tasks when you're feelingsad or depressed. And that's thescience, right?And so I hope that wasinsightful for you because for me it waslike, oh wow, it literallycan feel like you're, you know, pullingthe village up the hill backwards whenyou're feeling sad to get up and doanything. And that's. That's why, right?And so again, it's really important to becompassionate. And so the interestingthing here that we can begin to talkabout a little bit is that what wewant to begin tocultivate so that we can move towardshaving more of that unshakableself-belief is for those of usthat aren't just born with that naturallyoptimistic, positive outlook, rightis. Beginning to look for the waysthat you are winning and look for thelittle incremental steps,right. And that's the game perspective.Remember going back to the gap in thegame, we want to look for theseshifts and that's one thing that's commonwith people that have a really strongself belief is that they justthink differently. Right. We theypsychologists call this, I mentioned itearlier. Psychologists call this the thegrowth mindset. It's that perspectiveshifting. It's being in the game, lookingfor the wins, looking for the lessons.And it is actually linked to higher,higher levels of dopamine, higher levelsof resilience, the ability to bounce backfrom challenges. So not only is this, youknow, a a shift in mindset,but it's a shift in the body. It's ashift in the level of the nervous systembecause what we're doing there is we are.Coming to a regulated state, we'reshifting the level of cortisol beingreleased. We're increasing the levels ofdopamine because we're taking thatdifferent perspective because you'rewidening the lens, right?You're lookingfor more options, you're looking for morepossibility. And so this isinteresting because people that have thisgrowth mindset or they train because thisis trainable. This is a a askill set that I've learned that you canlearn too. Or maybe you have, right?Andand maybe you know about this already,but are you practicing it right?That'sand how deeply are you practicing it andare oops. And are you practicing it withyourself?That's hello.That's the real kicker because you know,it's really easy sometimes for us toreframe setbacks for our friends, butwith ourselves, you know, we tend to makeit this defining moment, this like, well,it's never going to work, you know. It'swe're we're a trip, aren't we?And soyou know this, this strong self belief orthe strong self-efficacy. People tend toreframe setbacks as opportunities andtemporary, right?Not not make it who youare and not define yourself by thewin or the loss. It's the one that keepsgoing. You're the one that keeps trying.And then that was a huge part of therevelation after the breath work was lookat how many times you've gottenback. Up.Look at how many times you've triedagain. Look at how manytimes you have challenged yourself tolearn something else. And I'm saying thisto you, darling, beautiful onelistener watcher, because I was saying itto myself and I was like, you're right. Ihave gone up a lot of times,weeping like a little baby. I'm herefor it. Tears are cathartic. And Iwas just in that place ofrecognition. Like, man, this life thingain't easy, OK?Butlook at you. You have another day andyou're out there and you're doing it.You're getting after it. You know,whatever that looks like, right?Andespecially those of us that have thesechallenges, it's like, oh, man. We all,we've all got our pack to bear, right?Weall pack our bag and start to walk up themountain that is life. But some of ushave some rocks in there.We, a lot of us pick up more rocks alongthe way and just load the pack up andmaybe you put a pack on the front and onthe back and you know, and it's like whatI hope that this is giving you is theknowledge of, OK, we can take some ofthese stones out of here, right?We cantake the pack off and rest for a while.And that's what power pauses help you todo. And you're going to learn all aboutthat in the in the free audio series. Andso really coming back to thatawareness of ofIt's soimportant that we just, we witnessyourself in the process and in thisjourney that is life, right?And andit's up, down and all around. It ain't nostraight path. It's all sorts ofconvoluted. And so again,it's really how you're showing up, howyou're showing up the you that you'rebeing in the moment, right?It's not whatyou're doing, but how you're doing it.And that's really why it's so importantto me to redefine success, toreally the the true marker of success ishow are you feeling?How are you living?How are you showing up to each and everymoment?Because that's really whatmatters. And it is really the drivingforce. And you know, for many Uber, dupersuccessful people, they will cite that asthe secret is your energy, yourfrequency, your belief. Right. And soit's really this moment to momentpractice of awareness, self-awareness,self-compassion. And so the beautifulthing is that, you know, none of this isfixed. The good stuff and the bad stuff.Hey, wait a second. You said it was goodnews. Well, here's the thing, right?Nothing's permanent. Everything'schanging. That's the only constant in ourlife. And so, yeah. If it's good,you can make it better by this practice.If it's not great and you're not lovingit, you can change it. That's whatneuroplasticity is. You are in charge.You are such a powerful being. And Thething is, is that when youmute the mental chaos of the mind and youcome to that place of stillness withinyourself, the depth of your soul, theplace of deep connection to the wisdomwithin you, the truth of who you are.And you live from that place,you show up from that place, you go backto that place. That's yourpower. That'sreally the work of theyoga practice, the work of martial arts,the work of many different wisdomtraditions is a return to the knowing ofwho you are and to yourwholeness. And not living from thestories of the mind, the strugglestories, those protective patterns.Because we practice them so much, wethink they're who we are, but they're notwho you are. They're learned behaviors.That means you can unlearn thosebehaviors. That's neuroplasticity. Sowhen you practice these tools, when youlearn these things, when you listen tothis podcast, when you join the flip theanxiety switch, then you aregiving yourself that reminder.When you are doing that, you are makingshifts at the deepest level of yourbeing, and it's changing who you are andhow you feel and how you show up.And that's the magic, right?And So whatwe want to do here iscultivate the ability tolook for the ways that youare winning. So.This is going to be our power pause fortoday. I want to give you a tool that Iwould love for you to practice everyday. It's so simpleand it's you can do it when youare wrapping up the end of your work dayor when you are laying down and you'reall snuggly in your bed, whatever youwant. But I would love for you topractice what I call ways that Iwon, ways that I won.And what this is, is you look for fiveways that you won today and you mighthave won a game. OK, like that's anobvious one. But what I'm talking abouthere in the form of a power pause is thatdropping into your body and coming fromthe place and the perspective of thetruth of who you are, of your heart, ofyour soul, of the goodness, the magicthat is you, not what the mind tells youyou are, but the soul level essence ofyou and looking back over your day.And looking for ways that you won.And they might be little tinyways that you won, like you werein a hurry to get to work and somebodylet you in. It might bea great session that you ledinside a community and you just.Were in flow and it was coming out of youand you were like, wow, that was good.You know that that might be that level ofwinning. It might be a lovely meal thatyour partner prepared or a yummy snackthat you bought at the grocery store.Like look at the full spectrum here.We're not necessarily looking for like, Iwant $1,000,000. I would love for you toput that on your list and I pray thatthat's on your list. Mine too. Yes,please. So again, it can beanything because what you're doing hereis you're training your mind. To lookfor the flowers, say what now?Yeah, and then you might be winning causeyou got flowers. What I'm saying here isthe saying, which you've probably heardme say cause I love this one cause thisis the synopsis of what we're talkingabout and what so much of this work isabout is the Buddha said in thefield of 1000 flowers,what we remember is the snake.And now you know why that's true from abiological perspective and also froma nervous system perspective, butalso from a self-developmentand a performance perspective is thatthat's why, right?We tend to fixate onthe faults and the flaws. So I want youto look for the flowers. I want you tolook for the ways that youhad a happy moment, that you hada you told a funny joke that.That made you feel like, oh, OK,I'm doing it. I'm doing it. I'm, I'mdoing this life thing. I'm doing OK. OrI'm doing freaking amazing. Or God damnlook at me go wherever you're at, right?Some days you're going to be like, fivethings. Really. Oh shit this is going tobe a hard one. And some days you're goingto be like, don't stop at 5. No need tostop at 5, but at least get to five, OK?That's your power pause for this week.It's a little different than our otherpower pauses because normally powerpauses have some movement or some breath,but this one is so potent because whatwe're talking about today is really.Winning the battle and getting to thatplace of unshakable self-confidence,winning the battle over self-doubt. So ifyou're just jumping into this powerpause, this is part of a full episode ofthe Movement, Mind and Meaning podcastwhere we go deep into this whole topic.But if you are watching this wholeepisode and you're like, I want to knowwhat she was just talking about. Thisone, maybe not so much because a lot oftimes it has movements to it. So this onemaybe you don't need to see the video forit, but just know that for each of theepisodes that I have a power pause. Thatwe do have just the video and so you mayhave found me that way as well. So hi,hello. So regardless of how you gothere, if you've been here from thebeginning or you're just here for thepower pause, we're going to go deep intoall of this inside the Flip Your Anxietyoff switch audio training series. So makesure to get signed up for that because itis amazing. The feedback so far has beenincredible. It's totally free. Threeparts, 15 minutes each. Literally.The shift. The shift. Not just of how youthink, but of who you be. So makesure to grab that. So let'swrap this up with a little bow, shall we?What are some of the ways that you havewon today?And you're here. SoBing Gold star #1, right?Gold star #1.That's pretty incredible. So here's thething. Self doubtisn't fixed. Neither is self belief.Right. We just talked about that.Everything can be changed. It's not apersonality trait, it's a learnedbehavior. And it'ssomething that maybe if you're like me,you practiced a little bit or a lot. Andso it's something that you can begin toshift because just like all of theseother patterns of behavior,it's changeable. It's plastic, meaning,you know, you can melt it and change it.That's what neuroplasticity is. Becauseif it was learned, it can be unlearned.And so just give yourself some of thatbeautiful self-compassion and and knowthat now you know why some peoplehave a tendency to have that gold starstandard of self-belief and other peoplelike me and maybe like youget to practice that right?Just likeyou get to practice. Attempting to be atree in Vrikshasana when you're standingon one foot and you got your knee out tothe side and I'm like, OK, now arms up,make it look like a branch. You get topractice it like you practice on the yogamat. You get to practice it like youpractice learning how to drag. These areskills that you can learn,but they must be learned from that placeof compassionate curiosity and from aplace of. Deep knowing and trust andsafety in your nervous system. Becauseotherwise, because this is a pattern thathas been practiced for a while and isingrained, it's a protective pattern. Sojust know precursor.That's not the word I want, but heads up.There we go. I was like, there'ssomething I want to say. Heads up is thatyour brain is going to be like, yeah, butyou know, remember all those other faultsand flaws and mistakes you've madebecause that's silly. I don't know if youwant to do that, but now you know why itwants to do that, right?And so this isone of those things that your brain mightgive you a little push back on becauseit's like, oh, perceiving a threat,attempt at an expansion in progress.Stop them from doing this crazyself-belief thing. No, noMake them feellike shit and make them doubt themselfagain. OK. And so that's what happens,right?And it's, you know, I don't know ifyour brain has a loudspeaker like that,but mine definitely did. But now I knowhow to mute the mental chaos. So hello. Iam grateful to. Share these tools withyou. I would love for you tocome over and grab the Flip Your Anxietyoff switch because it is a really fun andplayful and powerfuloffering that I'm grateful to put outinto the world. And so that is everythingI have for you today. I hope that youlaughed. I hope that you felt seen. Ihope that you feel like OK.Wow. Yeah, this is something I canpractice, right?This is something thatyou can learn. And, you know, not makingyourself wrong or faulted or flawed forit. Because as you now know, that'scounterproductive. But it's might be whatyour brain wants to do. We can't judgeourself for judging ourself. Hi. Do yousee the irony?But believe me,it happens. But be on the be onthe alert for it. OK, so. We wantto use some of that vigilance that manyof us who have anxiety, hyper vigilance,looking for all the, you know, potentialproblems. We want to learn to use some ofthat vigilance on the sneakytricks of the mind, right?That'sthe that's the opponent of all opponents.I'll finish with this, the opponent ofall opponents that wisdom, traditions,cultures around the world. Understandthat our mind is it's areally incredible tool. When you learnhow to use it, excuse me, when you learnhow to use it, when you learn how tointentionally focus it and recognize thatyou're not your thoughts, right?You arethe witnessing consciousness behind thethoughts. You are loving awareness. Butwhen the mind is running the show,everything we've been talking about forthe last 33 minutes and every otherepisode, you now know why.But here's the beautiful thing is thatthese are practices, the tools thatyou're going to learn inside the series,the lessons that you learned today. Theseare practices, just like any otherpractice that you can begin to learn toharness the power of your mindso that you can learn to use it as thetool that it is, so that it doesn't runyou around and pull you upside down andsideways all the way till Tuesday andthen back till Thursday, because it'sjust going to do that if you don't.Learn to intentionally focusit, to align it to your vision, to tapinto the wisdom within you, to learn torecognize when you need a break so thatyou're not just running on fumes, tooscared to stop, because what if it allfalls apart?That'sa story of the mind and a technique ofself-protection when we are experiencingthese high stress or this anxiety orsadness. And so it's learning tocultivate that level of awareness so thatyou recognize, whoa, hold the phone.We're doing the thing. We're doing thething and call it out. No,Megan told me that I can learn tobelieve. You can cultivate thisself-belief in yourself. You can do it. Ibelieve in you. I do. And I'm not beingcheeky. I do. Because trust me when Isay, and I know you hear this about somany other things, but trust me when Isay if someone that had suchdeep, limiting, almostcrippling. Self-doubtme has learned stepby step, breath by breath, day by day,launch by launch, e-mail by e-mail,podcast by podcast, speaking by speakingengagement. If I have learned tocultivate belief in myself and come fromthat place of crippling, defeatingself-doubt, then you can learn to doit too.I feel like I want to end the episodethere, but it would be a little abrupt.But it was so good.So good. It's true. I'm not going to saymore because I don't want to steal fromthe energy of that statement. Just knowthat you can. I love you so much.I hope you have a beautiful day. Makesure to sign up for the free series.Share it with a friend. Please, pleaseI know that you know people. They may notcome out and say, well, I don't know if Ibelieve in myself, but you will hear themsaying stuff like. I'm just having ahard time with this. I really wish. Whydo I always screw it up?They say stufflike that. And you're as a friend, you'relike, oh, come on, don't say that. That'smean, you know?And that's somebody thatmight want to listen to this show. And Iwould so appreciate you sharing it withthem. So all the love, sending you allthe love. And I will hear you, see you,feel you, hang out with you, you hang outwith me in the next episode. I never knowwhat to say there, so I'm going to workon that. But. Please let me know whatlanded for you. It would really make myheart so happy. Have a beautiful day. Seeyou soon. Take care.

EXCITING NEWS: I've got a brand new free 3 part audio series for highly sensitive ambitious women over 40 who want to learn to Flip Your Anxiety "OFF" Switch"! SIGN UP FOR FREE HERE: https://www.megan-nolan.com/offswitch Are you tired of constantly feeling the pressure to be perfect?  Whether it’s from the world, the weight of obligations, or the pressure to keep up the momentum in your work, perfectionism can feel like an endless cycle of stress and anxiety. If you’ve ever felt trapped by these expectations—like you’re always pushing yourself harder just to stay afloat—this week's podcast episode is for YOU!  In today’s episode, I’m getting real about breaking free from the pressure of perfectionism and how it’s impacting your mental and emotional well-being. You’re not alone in this. I’ve been there too, navigating the demands of growing a movement and trying to follow every instruction—sometimes out of obligation, not inspiration. But here’s the truth: when we try to do everything “perfectly,” we disconnect from our true selves and only fuel the anxiety that’s been holding us back. What you'll learn: ✨ The real cost of trying to do it all “perfectly” and why it’s keeping you stuck in a state of anxiety. ✨ How to break free from the weight of perfectionism without losing momentum in your life or business. ✨ Simple, actionable tools to help you stop feeling overwhelmed and start feeling more aligned, present, and connected to yourself.   Want to learn to mute the mental noise and regain control of your mind in just 6 minutes a day? Join us for the brand new free 3 part audio series to Flip Your Anxiety "OFF" Switch": https://www.megan-nolan.com/offswitch  Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Breaking free from perfectionism and pressure. An ongoing practice for me and maybe for you too, which is why that is the focus of today's episode of the Movement, Mind and Meaning Podcast, Mind and Body Tools to help you to thrive beyond anxiety and depression. I'm your host, Megan Nolan, and I'm really excited to. Get into this very relevant, very personal, very 00:00:33,1000 --> 00:00:36,640timely conversation that I hope that is really supportive for you. I hope you feel seen. I hope you feel encouraged. I hope you learn something. I hope you get inspired. And we're gonna jump into this in a moment, but I wanted to let you know. That I have a brand new totally free audio series that is just been released, actually just a couple days ago upon release of this episode called the Anxiety Off Switch. Do you want to learn how to flip your anxiety off switch so that you can mute the mental noise and gain control over your mind in just six minutes every day so that you can become a nervous system ninja?You can become your own best advisor because you can tap into your inner wisdom and follow that truth and be able to go from being a worn out woman, the frantic and frazzled and vibe. To being grounded and powerful and in your leadership energy as your serene queen self. Well, the Flip Your Anxiety off switch mini audio series, 3 mini training sessions that are audio based so you can listen to them anywhere, anytime. Totally free, brand new. I'm really excited to share it with you. So they're bite sized, only 15 minutes each. Perfect way for you to learn how. To mute the mental noise and regain control over your mind. So make sure to join us for that, right?It's available now. And when you sign up for free before April 10th, you actually get a bonus call inside the pop-up community. So it's an incredible community of other super ambitious, highly sensitive, incredible beings up to big and beautiful things. I mean, who knows who you'll meet in there, but when you sign up for free before the 10th, you actually get a bonus call inside this pop-up community, so make sure to grab that. And if you are hearing this in the future, whenever you are there, there's going to be other things. So grab that as well. OK, so let's talk about it. Let's have some real talk here about internalized pressure and the habit of being highly attentive to detail, a perfectionist. And I want to start by saying, you know, before I pressed record on this, I was like, yeah. I kind of like sometimes have regret about making this both an audio and a video because I'm not gonna lie, I just had. I just had a I had a power pause. That was a full cry. It was a full like, oh man, I don't know, I was having a lot of thoughts about what's next. I was feeling a lot of pressure. We just finished up. The anxiety and stress reset in the power pause movement just a couple weeks ago and there was a lot of, you know, anticipation and build up for that. And I'm excited to be offering this anxiety off switch. And so I feel for me, I feel as though I put a lot of pressure on myself and maybe you can relate to this. My accountability buddy and I were having a chat. I would love to know some of your DM. Are you an oldest child? Both she and I are oldest children, I feel, and many oldest children that I've meet are very responsible, very driven. I feel like we were almost groomed to be leaders. But in my family we were also conditioned to be very high achieving and performance driven, to receive love and to feel worthy in my case. And so a lot of that in the past was a real driving force for me internally. And so this is interesting, right?Like let's talk about how being very driven, being very ambitious, being very sensitive, being very goal focused, high achiever if you will, high performer oftentimes, there's a double-edged sword to that, right?If we're doing that from a place of dysregulation and. A push energy of what's next. Let's go. Got to keep the momentum going and feeling like you're the one. Oh, I can feel that. And you're the one that's driving the bus. That starts to feel like all of a sudden you're not driving the bus forward, but instead you're pulling the bus backwards up Everest with no Sherpa, no team. You're pulling it backwards up the hill, right? It starts to feel really difficult if we are. In that energetic, contracted state, and it's important for us to remember that perfectionism is actually a protective pattern, an adaptive mechanism developed by the subconscious mind in a response to stress. Right. So when we have these external pressures, whether it's in the work scenario or in the relationships or family scenario, we have this event or thing or part of our life that is activating the stress response. If one of your protective patterns and adaptive mechanisms is to be a perfectionist, to be very overly attentive to making everything exactly perfect and exactly as it should be. That can be something that really begins to consume a lot of your energy, right?And so it's an interesting thing because is that authentic for you? In a sense, this protective pattern, because it's hardwired from when you were a child and you were modeled this behavior. This is something that you 00:06:22,1000 --> 00:06:25,200learned a long time ago and you've been practicing it for quite some time. Perhaps enough to feel like it's part of who you are, right?And this, this trait isn't who you are. You're not a perfectionist. You have perfectionist tendencies, right?Maybe or maybe not. And I also want to, you know, I want to say that I also appreciate having high standards, right?Especially when it's your own business or you're very concerned for the quality of your work, which you should be regardless of if it was your own business or not. We want things to be up to a certain caliber. Right. And so I'm not saying, you know, you just like haphazardly slap things out on the wherever. But what I'm saying is, is that when we hold ourselves to these extremely high standards, it's very difficult for us to achieve them and it only gives fuel to that stress, worried fire that's inside of us that's driving the bus in the 1st place, so. Is that pattern really who you are? No. It's something that you've practiced and it's hardwired in, but it allows you to kind of default back to that and it causes us to get tripped up by that. And so trying to do things quote UN 00:07:35,1000 --> 00:07:37,440quote perfectly because it's activating even more of a stress response in our body, we're very much in our head. Right. And we're not in that place of connected self. We're not in that place of embodiment. We're not in in that place of flow and true self and the wisdom within you, right. We're out of touch with with the wisdom within us. We're out of touch with the vibe of the vision that's 00:07:59,1000 --> 00:08:01,840pulling you forward. That is the trilogy of transformation. But we are being really led by this old pattern. Right. And so that 00:08:09,1000 --> 00:08:12,080old pattern might be part of the younger you inside of you. And because it's a protective pattern and it's and it's a a part of you, we want to acknowledge it and we want to hold space for that. But we want to recognize that we don't necessarily need to have it run the show anymore. But I also want to add to the conversation is that this level of. Externalized stress, right, of what's happening in the world currently right now, it's March something 2025. You might be listening to this in April, something 2025 or maybe beyond. But right now, especially here in the US and 00:08:46,1000 --> 00:08:49,1000globally, life is very different, right?And there's a lot of things happening politically, systemically that are for those of us that are sensitive and empathetic. And potentially neurodivergent that are very sensitive and that have a high standard and a a deep intuitive sense of what feels good to us and what is what we want to see happen in the world and what is just and what is right and what is fair and democratic. We're seeing a lot that's contrary to that right now and that's a lot of external pressure and so and that's a lot of potentially. Stressful input, right?And so it's really important to honor that, knowing that if you are a highly sensitive being, which many people in this community relate to, it's really important to even more 00:09:47,1000 --> 00:09:50,640so slow down, reflect on what feels good for you, acknowledge that there are a lot of stressors and a lot of pressure right now, and acknowledge that. If you're like me, a lot of that pressure can originate from inside of us, especially 00:10:09,1000 --> 00:10:12,840if you feel very called to do the work you do. And that's where I was noticing some of that pressure is because I'm so excited that the power pause movement is growing. And it's making an impact in people's lives all around the world to learn how to cultivate calm on command and stay focused and stay grounded and stay centered amidst the chaos of life. And it's growing. And I feel really excited by that. And it's calling me forth into a new version of myself and really sitting into this anchored knowing and embodiment of being a leader of a global movement. And so there's a lot that comes up with that, right?There's a lot that comes up when you are a big visionary, when you are a leader, when you're a dreamer, when you're living a purpose-driven life like I would imagine you are. There can be a lot that goes along with that, right?And so of course, when we are stretching ourselves, when you are stepping into this next. Level of identity within yourself. When you are allowing yourself to recalibrate to this expanded impact that you are here to make, that your soul is calling you forth into, your ego mind will notice that you're getting close to the edge of the boundary of the comfort zone and it starts to do all sorts of things. Alert. They are getting close to the barrier. What do we do?Remind them of all the times they screwed up before. Why don't we get them worried about everything?Why don't we put them on social media and so that they are like freaking out about the world and, you know, stressed out and totally going to freeze in shutdown mode? Why don't we try that?Is that effective? Maybe. Or what about that perfectionism thing?We got to make it perfect before we put it out again in the world. Yeah, that works every time. OK, here we go. What about overworking themselves till they're exhausted?You know, so here's the thing. Or what about we remind them of that time when everyone laughed at them in grade four?You know, 00:12:17,1000 --> 00:12:20,840it's so it's your brain doing what it's supposed to do. And so it's really one of those things that. You have these incredible qualities as a perfectionist, if you can relate to that, you're highly attentive to detail, right? That's really what it means. So when these protective patterns, we look at them when they're getting tripped up and tripped on or activated or you know what I'm saying, we get to witness them. Oh, isn't that 00:12:47,1000 --> 00:12:50,480interesting?This is, this is happening right here, right now. Wow. OK, here we are again. But now you have a new level of awareness. You are operating from a new level of consciousness, right?And if we get into that place where we're getting looped back into that pattern of perfectionism or feeling like we have to have it perfect and we need to have it done yesterday. And you're the good girl, good boy, good person, and you you like to do it right and follow the instructions and and make sure that it's done perfectly so you can, you know, get the love, get the accolades, get the Gold Star. Do you relate to that? We internalize a lot of that pressure as children and we carry that forth. But that's why life is an opportunity for us to begin to witness those things, begin to honor those parts of ourselves that are getting activated as we stretch and we go for bigger goals, right?And so remember that these. Patterns of self-sabotage, right?And that's really what perfectionism and and internalized pressure or not wanting to delegate control or procrastination or overdoing it, pushing yourself too hard, overdoing, overworking, overthinking, overgiving. All of these patterns of self-sabotage are actually self-protective mechanisms. Patterns of self-sabotage are 00:14:11,1000 --> 00:14:14,480self-protective mechanisms because what your brain is great at doing is attempting to problem solve in the moment. It doesn't really know how to predict the future. It predicts the future based on patterns of the past. And so it's really important that we recognize and we intentionally pause. Is this working right?How does this feel? Does this feel like something that I want to continue?And so if you notice yourself defaulting back to these patterns, especially when you're in a process of expansion and I don't love this terminology, but you probably know it up leveling yourself and and growing, right? Growing is more accurate because you know, if we're not growing, we're doing the other thing. And so the opportunity is, can we begin to recognize these patterns within yourself as such, as a gift or an opportunity?It's either exactly what you need. Or you either get the result that you're looking for or the lesson that you needed, as one of my coaches, James Wedmore, says. So that's it, right?That's it. It's a either we get directly what we wanted or not, and it becomes an opportunity to learn and grow and witness and reflect and look at it from a higher level of mind. A higher level of perception when we're not caught up in the old pattern, when we're not treading that path down the forest, right?Instead, you're choosing to go a different way. You're choosing to learn to pause. And for those of us that experience high functioning anxiety. Which tends to be a fight response when the stress response get activated. So it's that go do it now push should have been done yesterday. Whereas with generalized anxiety it tends to be a flight like get me the hell out of here. And with depression it tends to be more of a freeze or a shutdown. We want to give ourselves the opportunity to activate and regulate the nervous system to begin to shift up that ladder. Right up that ladder. We also want to begin to expand our window of tolerance in that when we recognize our self in this pattern of defaulting back to perfectionism or putting a lot of pressure on our self, we get to pause and we get to breathe into it and we get to see and we get to realize that it's really an opportunity. It's stretching you, it's showing you what's there when you use that skill and that gift. From that place of regulation, from that place of heart, from that place of wisdom, from that place of truth, of who you really are, it's so much more effective, it's so much more powerful. And it allows us to expand that a little bit and tolerate it a little bit better without defaulting into one of those patterned reactive stress responses that I just mentioned. So how can we move ourselves?Up the ladder, back to that place when we are in that stay and play energy, when we have that get up and go of the sympathetic aspect of our nervous system. But we're also centered and we're grounded and we're ready and we're activated in that place of connected awareness in the heart. And we are very intentional with the energy you're putting into things, the being that you're being when you're doing the doing and that's moving up to a more of a ventral vagal state. Right. So these are the different states of the nervous system based on the polyvagal theory that is really widely accepted and very well understood to be the different states of our nervous system that impact us and especially relevant when we are doing stressful things in life, right. And we're experiencing a lot of these external pressures and. You know, admittedly it's it's a lot and especially when we're very sensitive and and over this last week or so, I've been really noticing a lot of emotional responses of of getting really tearful of just, you know, obviously there's big stuff that's happening that's very emotionally intense, but even just also the stuff that you see on social media, like dogs doing cute things and it just touches my soul and and admittedly, as you may or may not know. Only in January. So only like 2 and a two and a bit months from where we are right now. We let our sweet Bailey boy who was a 16 year old cockapoo we he needed to go. It was time for him to go over the Rainbow Bridge. And you know those paw prints they leave on your heart. They're deep and they it's there, right?It's doggies are special. And he was my cowor and I spent a lot of time with him and and I'm still recalibrating to that and that's OK, you know, it's OK And it and and dogs are very special and so that's OK, right. And so it's just, I bring that up to tell you that, you know, there's a lot in our life that we sometimes just kind of hold underneath the surface, right. And it's one of my teachers, Kylie talks about how if we don't allow emotions to be. Expressed. It's like when you're in a pool. Have you ever done this?It's like when you're in a pool and you get one of those beach balls and you're trying to hold the beach ball underwater and you're you got your arms on it and you're holding on to it and you're trying to pull it underwater and you're trying to keep it underwater, keep it underwater. And you can only do it for so long before it goes like boing and it goes flying, right. And so that's it is that it's so important that we allow ourselves to. Experience these feelings, move through these energies, allow ourselves to recognize. And that's a level of like ninja status, awareness of recognizing these patterns within yourself, right?Because that's what this is, is an emotional intelligence, an emotional awareness and learning to become a nervous system ninja, which is something you'll learn how to do in the anxiety off switch. It takes practice. It takes practice and so. One of the tools that we can do to diffuse some of this energy is a power pause, and I want you to feel what it feels like to release some of this intense energy in a really healthy and safe way. So what we're going to do is breathe in, and as we breathe out, we're going to make a fist and we're going to inhale, relax. And I want you to make the fist, you know, mind your shoulder, mind your hands, mind your wrist. You might notice if you can see the video. I got a little something on my shoulder. So I'm. I'm gentle with myself, but I'm still intense with the squeeze. OK, so breathe in and exhale. Squeeze your butt while you do it. I know. What? Yeah. You didn't know you were going to get a booty workout too, did you?All right, so breathe in. Ready. Squeeze your fist. Squeeze your whole body. Squeeze, squeeze, squeeze, squeeze. And then relax. Oh, it feels good. Breathe in. Feel yourself squeezing your body, engaging your muscles. Try again. Use your abs, use your legs, squeeze your butt squeeze your fist and relax. One more time. Squeeze, squeeze everything. Squeeze it, squeeze it, squeeze it. And then relax. Bring your arms down by your sides. I'd love to know what you feel after doing that power pause. I feel a settling. If you can't see the video, I just took my hands and sweeped them across an imaginary table and just . It feels like everything just leveled out. It gives us a chance to express some of that intensity safely. It's cathartic because that energy needs somewhere to go. And if it's just stirring around inside of us, then that's when it can cause more challenges. It can cause more protective patterns to be activated. It can cause. More stress. It can cause hormonal disruption. It can cause sickness. It can cause immune weakening. It can cause a lot of things. It's so important that we learn to diffuse some of this energy. Emotions. You've heard me say this. Emotions are energy in motion. But if we're holding it all in and we're just trying to power through and we have all this pressure and I want to do it perfectly and I should do it now, it's just boiling inside of you. You know, I love my analogies. It's just boiling inside of you, right?Like the beach ball being held underneath the surface of the pool. Inevitably it's going to pop. It's like the water boiling in a pot with and you didn't slide a little bit of the lid off. You know how you do that?But you left the lid all the way on because you wanted it to boil and the water's just boiling and boiling and boiling. And then all of a sudden it's boiling all over the stove and then you have a big mess. It's so important for us to learn to. Take the lid off, right?To move the energy through our body. And here's where we get tripped up because we're like, yeah, but I got things to do. I got, I got, I got things to do. And that's I hear and I hear that from myself and I hear that from a lot of clients. I hear that from people inside the power pause movement. But here's the thing, when you learn to flip your anxiety off switch, when you learn what you're going to learn inside that free audio series, you will learn how to do this in a way that supports your day. That doesn't take away from it in a way that feels like you just went to yoga and took a big time out, but it literally only takes 2 minutes. That's what this is for, is giving you something that's usable, that's realistic, that helps you to do what you're doing so damn well, but in a way that's more aligned because it's from the truth of who you are. You're giving yourself a chance to take the lid off, blow off a little bit of steam. So that you can keep that train a moving. Like, I just love so many analogies and I hope they make all make all the sense. So that's what I wanted to share with you today and just give you that, you know, honest feedback and reflection that this is a journey, right?And and it's a rewiring process and it's an it's a process of expansion and evolution. And there will be times when you notice yourself in the old patterns, but what you're learning to do here and what you'll learn to do in the anxiety off switch. Is to recognize those patterns so that when they come up, you can navigate through them more gracefully. You can operate from that serene queen, serene being energy because you know what to do when it happens rather than just getting on that hamster wheel and Oh my God, not sustainable. We know that stress impacts the body on so many levels, and we know that the most powerful way that you have to stay in that place that where you're aligned with your vision, you stay in your truth, stay grounded, stay centered, is through these tools of nervous system regulation. And I'm so excited to share them with you inside the anxiety off switch. So again, totally free, brand new series, three-part series, 15 minutes each. And that way you get to learn how to make these tools part of your life so that you. Can become a nervous system ninja. You can give yourself what you need in that moment. You're going to learn more about yourself, your growth, how you operate, what you get to do to be able to become your own best advisor so that you don't need to be operating with that running on the fumes of three lattes and two almonds cuz you haven't eaten all day and you're just flying by on caffeine and cortisol and cuz you got so much to do. But you're actually in a state of productivity and joy and flow and energy and playfulness because you're giving yourself what you need on the deepest level of your being, your nervous system. So incredibly impactful. So make sure to join us for the anxiety off switch. It's totally free. And it's one of those things you can listen to whenever you want on the go, right?It's designed for that. And if you join us before April 10th, you actually get to join inside this incredible pop-up Facebook community where you will get a other deeper dive into the training and Q&A with me so that you can begin to implement these tools right away. So thank you so much for being part of this incredible movement, right?That's what this is. It's a movement of people. Redefining success to prioritize your health and happiness. Because how you feel matters. How you feel matters. It's literally the driving force, your energy, the being that you're being right. You're a spiritual being, having a human experience. You've probably heard me say that, but we forget because we get so in our head. So that's what I wanted to share with you today. Sending you so much love, so much Aloha. Make sure to join us for that free series and share it with your friends. If you know anybody that is navigating these challenges or is, you know, a very driven, passionate entrepreneur or ambitious woman that's up to big things in the world. And she talks about or she doesn't. You know, she might talk about these challenges, but not everybody does, right?But you might hear her saying things like, I'm just so busy, I'm overwhelmed. I have so much to do. There's never enough time. And she has that vibe. Maybe gently suggest that you've been listening to this podcast and this crazy woman that lives in Hawaii has some things to share that might be helpful for her. Just start there, OK? Thank you so much for helping to spread the word. This is truly a passion of my heart, and I believe that mental health is part of the reality of being a human. And when you have tools to navigate that without the shame, without the stigma, you get to be thriving. You get to be witnessed and celebrated for all that you are, because you deserve that. You deserve that. You are not those challenges. You're not anxiety. You're not depression. You're not ADD. You're not any of those things. You are the loving awareness behind them. You are the consciousness that holds that. You are not your thoughts. You get to witness those thoughts, right?You get to navigate life through this beautiful body, this vehicle that you get to experience. And sometimes it comes with challenges, right? It's a vehicle for your soul, but it's also this beautiful sacred garment that allows your soul to be expressed. So. Learning to navigate with as much grace and ease and fun and play and joy and love as possible. And that's all I have for you today. See you inside the anxiety off Switch. Bye.

Stuck In An Overthinking Spiral? Here’s How To Break Free  Your brain won’t shut up. You’re replaying past conversations, obsessing over worst-case scenarios, and struggling to make decisions because you fear making the wrong choice. Sound familiar? You’re trapped in The Overthinking Trap—but there’s a way out. In this episode, I break down why your brain overthinks, how to recognize when you're caught in a loop, and 3 science-backed techniques to help you stop anxious thoughts fast. 🎧 Listen now & reclaim your peace! 📌 In This Episode, You’ll Learn: ✅ Why overthinking happens (the brain science behind it) ✅ How your amygdala & fight-or-flight mode create worst-case scenarios ✅ The Overthinking Test to recognize when you’re spiraling ✅ 3 simple techniques to break the overthinking cycle—FAST ✅ How to use the 5-4-3-2-1 Power Pause to instantly quiet your mind 🔹 Want more tools to stop anxious overthinking? Grab my free Stop Anxious Overthinking Mini-Book—your step-by-step guide to rewiring your thoughts. Download here 👉 https://www.megan-nolan.com/mb Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!     Welcome back to another episode of the Movement, Mind and Meaning podcast. I'm 00:00:04,1000 --> 00:00:07,1000your host, Megan Nolan, and that is what 00:00:07,1000 --> 00:00:10,760we are talking about today. How to break free from the pattern of overthinking that can happen so often when we are feeling anxious or depressed. And so this overthinking series is in honor of my brand new free mini book called Stop Anxious Overthinking 11 Techniques to Break the Spiral and Reclaim Your. Mental freedom. It is totally free. You get instant access by heading over to the link in the show notes and grabbing it. 00:00:37,1000 --> 00:00:40,720Literally tools that are going to change the game for you if you are ready to reclaim that mental space and ease and feel like you're in control of your life and your energy and your mood by having these tools literally at your fingertips. Is what's available for you is what's waiting for you inside this free mini book. So make sure to head over to the link in the show notes of the video or the podcast and grab this free mini book. So let's talk about it. Have you ever had the feeling of?Your brain just going and looping over the same thing over and over. Maybe it's something that you have coming up. Maybe it's something that you did and you feel as though it just won't stop replaying these 00:01:21,1000 --> 00:01:23,760conversations in your head, literally going over in minutiae detail, the what you were doing, how you were standing, how the person was looking at you, whether they're not looking at you, what you said, what you didn't say, like obsessing over every. Freaking detail. Or maybe worrying about things that you can't control and just constantly going over and looping and looping and looping. Even just talking about it, I can feel, I can feel it in my body. It feels like bubbling, boiling water in my body right now. The thought of what it feels like to be in those overthinking loops. And the reality is it's not just frustrating. To notice when you're in these and just be in them and just feel like you're on one of those. Remember those?What was it like the Gravitron?I think it might not be called the Gravitron. You remember when you go to like amusement parks, maybe you still go and you're you're in the spot and and you're kind of pinned to the wall and you're just going in every different direction or like the teacups gone wild. I like the teacups at Disney World. You know, you just like spinning 00:02:30,1000 --> 00:02:32,480in a circle and then in a big circle. That's kind of what overthinking feels like. More like the Gravitron than the. Teacup ride, maybe the teacup ride if it went on extra Mach speed. So what we're going to talk about today is not only does overthinking lend to anxiety, to 00:02:45,1000 --> 00:02:48,400stress, to actually decision paralysis, it doesn't really actually lend to us making really good decisions. Why we overthink, you know, the science behind it. Because you know me, I love my science. How to recognize when you're in these loops. And really begin to shift them, right?And inside the mini book, there are a lot of different techniques for you to do, but we'll go over some of those today. And also because this show is about mind and body tools to thrive beyond depression and anxiety, we're going to talk about it from those two different perspectives because it's associated with both and for different reasons and in different directions. So why does our brain love to overthink?Well, the reality is, is that it actually thinks it's doing us a favor because it's very solution based, right? And So what tends to happen here is that 00:03:36,1000 --> 00:03:39,280our brain is just constantly searching for the answer, right?Our brain, your brain is wired for survival, survival first, logic second. And when we are experiencing something that is stressing us out or is causing us to detect any sort of problem threat. Perceived problem, perceived threat. It 00:03:57,1000 --> 00:04:00,160can trigger emotional responses, right?It can trigger anxiety. It can trigger fear. It's basically our body is activating the survival state, right?So we're in a sympathetic state. And so when our amygdala, which is responsible for survival and is the fear center in our brain that activates when we're experiencing something that's either, you know, triggering for us or potentially triggering for us. It's sensing danger, right?And so this is a wired system that, you know, whether this danger is real, like a speeding car coming towards us, or imagined, like, did I say something stupid in the meaning?Like, why did they all look at me like that?It's activating our fight or flight response. And so we go into go mode. Right. And typically with anxiety, a lot of people get activated in the flight response and in the like get me the hell out of here and we get the hell out of there and then we just loop in the overthinking. But for myself and for those of you that experience high functioning anxiety, we tend to go into fight mode, right. And So what tends to happen here is that our brain is still looking for these perceived or very real dangers like predators or these threats of, you know, instead of. Lions, which would be a very real predator, and depending on where you live, maybe it's a very real thing for you. You know, luckily here in Hawaii, our biggest predator is like the centipede, and those things are scary. Don't even get me started on the feels like fire down your leg when they pinch you. It our brain is looking for similar things on a similar scale. Maybe it's social rejection, maybe it's failure, maybe it's feeling of uncertainty and those are the dangers, right. And so it's looking at those as potential dangers. Not so much, you know, looking for the lion, if you will, but that that feeling of oh, well, I'm going to do this big promotion in your in your business or for your job and having it fall flat and and being worried about what would happen. Like maybe maybe I'm going to, I'm going to lose my business. I'm going to go bankrupt. I'm going to. Lose my house. I'm going to do and it's just and you're down the spiral real quick. What it's doing here is creating worst case scenarios, right? So it's potentially preparing you for anything and everything. Even if those aren't real or an innate possibility, it perceives it as a dangerous threat. And So what it's doing here is it's. It's attempting to solve the problem. It's attempting to shift this reality for you. And although you know this obsession, these thought patterns, these loops that we get into, we get into these repetitive thoughts that we're having and we just worry about the same thing, you know, and we're thinking, oh, this and that and you know, like. I really should. I really should get that get get doing my taxes because you know what if I what if I'm late this year and what if you know and and it just feels like that chicken with a head cut off. And So what it's doing is although our brain is is obsessing about these details of the conversation or or you know the way that person looked at you or whatever and it's just going over it over and over and over. It thinks that it's solving a problem. It's looking for a key piece of information. That you missed that might be the solution to the whole issue. But The thing is, is that maybe you've heard me say this before. Einstein said that we can't solve the problem from the same level of thinking. So the reality is, is when we're active in the amygdala part of our brain, we're in a survival state. We have a very narrowed focus in our pupils. Our heart rate is elevated, our breathing gets faster, muscle. The blood flow is shunted to the muscles rather than digestive organs. So we tend to we're in a literal go mode, right?So we're in a survival state. The active part of our brain, the amygdala, is not where we get these beautiful ideas and. Insirations and creativity flow. It's just not where that comes from in our brain. That comes from our prefrontal cortex. And so The thing is, is that when we notice that we're in these loop of overthinking and we recognize these patterns in ourself of. Of worrying and and worrying about the same thing and then look thinking about it this way and then what about that way and then and you're just in that same you're basically just walking around in a circle and we're 00:08:19,1000 --> 00:08:22,760grooving this pattern in our brain and and we're not going to find a solution. 00:08:25,1000 --> 00:08:28,320We're not and and our brain is telling us that you know yes we got to figure this out. We got to figure this out right now and it's just looping around in the same thoughts and and and then it'll find something else to fixate on and what about this and what about this and then so. What we need to do, what we get to do when we notice that we're in these overthinking loops, is to interrupt the pattern, right?We must interrupt the pattern. We need that level of. Nothing that simple like. Do you notice the shift?That's like, ooh I'm paying attention, right?You've you've stopped yourself. It's like when the coach at school would blow the whistle, blow the whistle, and everyone would pay attention. You realize what was I just giving my attention to, right?What were you just feeding in that moment?Because what we focus on growth and what we're doing here is when we're in overthinking, our ability to make decisions and come up with new ideas has been hijacked. And so it's not only going to lead to that feeling of anxiety, that worried quality, that mental exhaustion, because you're using glucose to just loop around in circles. We're replaying the past conversations. We're analyzing every word, right?We're struggling to make decisions because you're worried about making the wrong choice. You're assuming, you know, all of these things that you're, you know, unless you're psychic, that you're just a mind reader. It's it's do you see now it's really a. Self-defeating pattern and we all do it. And and when I share this with you, I share this from a place of like I do this and I recognize this, you know, but I just catch it sooner because I've learned this about myself and about the human brain is that this is our pattern. And so when you notice yourself in these overthinking loops or you're getting really self-critical or you're hearing yourself in that pattern of. of going back into the past and and looping back in in a sense of rumination if you're feeling sad, then we want to ask ourselves, is this thought helping me or hurting me? Is this thought helping me or hurting me? Because when we're in that overthinking loop, most of the time it's very self-critical. Not always, but a lot of the time. So is this thought hurting me or 00:10:53,1000 --> 00:10:56,400helping me?Next question, am I dwelling on the problem or am I looking for a solution? That to me was a kicker because I had a tendency to really beat myself up for mistakes and dwell on the problem and. You maybe have heard me talk about how if we go back and we repeat the same thing over and over in our head and we see ourself making the same mistake and Oh my God, and we rethink it, we're just looping that pattern even deeper. We're just walking that path in in our brain even deeper, right?We're fortifying that neural pathway and we're making it more likely that we will make that mistake again in the future because you're repeating it and your brain's saying, oh, OK, this, this is what this is, they're practicing this, they're 00:11:39,1000 --> 00:11:42,320mentally rehearsing this. Right. And and you know, Olympic athletes and other people, musicians and such, they use this to their benefit. They mentally rehearse taking that last winning shot. They see themselves on the podium. But that's when we are doing this practice in a beneficial way to move you towards your goal and your vision. If you're mentally rehearsing the time you screwed up and you, you know, you said the F word in the middle of your presentation to like pitch to the CEO, whatever, and they don't like swearing, you know, like whatever it is, worst case scenario, you know, or you fell flat on your face or whatever. Hopefully not. But if we repeat that same pattern, we fortify that pathway and that behavior. OK, so is this thought hurting me or helping me?Am I problem solving here?Am I?Or am I just? 00:12:31,1000 --> 00:12:34,800Dwelling on the issue, right?Or am I looking for a solution?OK, I think I said it slightly differently before, but am I stuck in the problem or am I am I finding a solution?And then finally, will this matter in a month?Will this matter in a year?Will this matter on my last day?What you're doing there is you're taking yourself out of it and you're getting a different perspective and you're recognizing. OK, probably not, right. And and so or maybe, you know, and so those are really 00:13:01,1000 --> 00:13:03,1000important to how to recognize when you're 00:13:03,1000 --> 00:13:06,360in an overthinking loop, questions to ask yourself to interrupt the pattern. And that's really key, right?That's super key because when we are catching ourself in this pattern and you're recognizing it, the brain will say no, no, no, no, we we are, we're solving problems here. We need to figure this out. And it can feel really hard to do anything else. Because we have been hijacked by that part of our brain that's looking for 00:13:29,1000 --> 00:13:32,480a survival solution here, right?It's it's trying to solve the problem, but we are not available for other perspective. Remember, so your pupils are narrowed. You're very, you're very hyper fixated on what's in front of you. So when we take a step back, when we take a power pause, when we widen the lens, when we shift our state, when we come back, when we pause, when we practice that level of grounding yourself. After you catch yourself in that pattern, you're able to formulate a response rather than reacting, and you're able to access more wisdom, more guidance, more perspective. You're widening the lens. Literally, your pupils will dilate. You'll see more. 00:14:09,1000 --> 00:14:11,920You'll see you'll have a wider perspective physiologically, like meaning in your body, but also from the whole situation. OK, so. This is just really interesting, right?Because what's happening here is the that searching for the solution is is really, it's so beneficial. And of course we want to look forward and of course we want to imagine and and be creative. But The thing is, is that when the overthinking has taken hold, there's a fine line between looking for a solution and obsessing over the problem. And we know that one of the indicators of that is how you feel. Because if you notice that you're starting to feel, and you know now that feeling the feels that that is the cue from your nervous system of the state that you're in. And if you notice that you're in this thought pattern and it's making you feel really worried and you're starting to feel sick to your stomach, or 00:15:07,1000 --> 00:15:09,760you're feeling really regretful or you're feeling really shameful, then that will be an indicator of being in that overthinking pattern. Right. 00:15:17,1000 --> 00:15:20,560Whereas when you're in that creative exploration, open-hearted, open-minded state, it's a much different feeling, right?It's it's excited, it's playful, it's creative. And so just really looking at it from that, maybe you hear the thoughts you're thinking and you, you notice, oh man, I'm like obsessing over this. It's a level of self-awareness, right?And that's this is really. The depth of this work, and this is yoga in action, is the level of 00:15:47,1000 --> 00:15:50,320self-awareness that a lot of people don't have and they just loop. They just loop over and over and over. So you might notice it, you might hear yourself, or you might hear yourself saying the same thing to the 4th person this day and you're like, oh, I'm really worried about this and you're having the same conversation with multiple people. 00:16:07,1000 --> 00:16:09,400That could be a cue. That could be an indicator, right?Or maybe it's I've been thinking about this all freaking day. I woke up thinking about it. I'm still thinking about it. You know, you you hear yourself either out loud or in your head. And to go deeper, when you're thinking those thoughts, notice the feeling in your body, right?Is it an expansive feeling?Is it an uplifted feeling?Is it a a joyful, lighthearted, higher vibrational feeling?Or is it not? Right. Because when it's not, when we're in those tighter, restrictive, uncomfortable, painful feelings in our body, then it's a really powerful indicator of where we are at and is this something that we want to continue, right. And that's The thing is that learning to interrupt this, learning to recognize, to witness yourself in these patterns, you are developing a level of agency that is. Next level like this is ninja status that you are being able to recognize this because your brain is going to do everything. But I I can't. I can't stop right now. I need to think about I'm so close to, you know, and like it will, it just takes its hands and just holds on just a little bit tighter because The thing is, is that. Your brain is in survival mode, and that's what it's wired to do. But we cannot think our way out of overthinking. And if you're you notice that you're 00:17:31,1000 --> 00:17:34,200overthinking about something or you're obsessing about something, that's when we get to do a pattern interrupt. That's when we get to break the cycle. And that's where inside the Stop the Anxious Overthinking mini book, there's 11 different ways for you to do that, right? And so I already shared one of them, and it's that that 00:17:52,1000 --> 00:17:55,480Perspective shift of will this matter in a month?Will this matter in a year?And you're zoning out, you're zooming forward to see is is this really worth you fixating on?Are you making progress or are you just digging the hole deeper? And so this is again, this is a protective pattern. Right. This is a protective pattern. So anxiety is a stress response. And if we tend to go into overthinking and we tend to get into those patterns of being self-critical or being very judgmental of ourself, that's a pattern. That's a pattern in our brain, right?And and that's our brain's ability of attempting to control the situation and showing you that you made these mistakes so that you don't make the mistakes again. And so it's important when we notice that we're beating ourself up over something, it's really important that we have that level of self-compassion so that we can begin to recognize that, honor that, hold space for that and begin to move beyond it, right, move beyond it. And so I don't know if you can hear that gurgling sound, but. It's my new water feature. Just kidding. I think something's gurgling in the pipe. Not my stomach. I'm right beside my kitchen sink. I don't know if you can hear it anyways. I'm like super sensitive to sound, so I feel like anytime there's a sound, I need to explain it to anybody. OK, so let's talk about how overthinking shows up a little bit differently when we're experiencing anxiety. Compared to when we are feeling sad or depressed. So in anxiety, overthinking tends to be really future focused, more of the what if spiral, right?And so at least in my own experience, anxious overthinking tends to be really fast-paced. Like what about this?What about that?What about this?And very obsessive and oftentimes filled with a lot of worry about the future. And typically when we're experiencing anxious overthinking is the worst case scenarios, right?And so that's the again is the brain's way of preparing for potential threats, even when none of them exist, right?And so sometimes very real threats and problems and possibilities exist and our brain goes into the worst case scenario like a lot of people are having. Anxious overthinking around climate change or the state of the world, like that's very real and very alive for a lot of people, myself included. And so it's one of those things that we can begin to watch for, right?So endless what if questions like what if, what if I 00:20:39,1000 --> 00:20:41,680embarrass myself?What if this never works out?What if I never make it?What if no one ever, you knowFinds my website or whatever it is, right? Whatever it is for you. And so again, that's that's something to watch for. If you notice that you know you're overthinking simple decisions and you're you're crowdsourcing all of your decisions, you're going and asking 800 people before you make a decision because you're worried about making the wrong one, right?And so this is again very, very common. And then what about in social situations, right?Maybe it was a time when you spoke at an event or you went for a drink with somebody and you said something that they kind of responded to and you know, then you're overthinking about it. And The thing is, is that, you know, when they responded, maybe they were thinking about something totally different and that's why they made a face or whatever it is, right?We have no idea. So we also want to notice that when we're in these patterns of anxious overthinking, there tends to be that kind of frantic, restless energy of, Oh my goodness, I'm just so worried and like, oh, you know, and you can feel that in your body as well as notice that pattern. It often feels really urgent. It feels like it's out of your control, like it's trying to solve the problem. That's what I call anxiety OverDrive. It's that that go push more, do it, figure it out and that. That that very intense anticipatory energy. OK, so that's the what of spiral of the anxious 00:22:09,1000 --> 00:22:12,800overthinking. So it's similar in depression, but it's more past focused, right?It tends to be more of a what's called rumination. And so 00:22:19,1000 --> 00:22:22,280rumination is to go back and ponder, especially with an intense emotion. And so it tends to be. Slower. It tends to be very almost more focused on regret, self criticism, feeling hopeless, right. Going back and I can't believe I did that. Why did I do that?Oh my goodness, it's so stupid, you know. And instead of going forward, it tends to be going back, reliving past mistakes over and over and over and having those negative experiences over and over and over. And 00:22:55,1000 --> 00:22:57,720The thing is, is that your your mind doesn't know that you're. Just reviewing 00:22:59,1000 --> 00:23:01,1000it in your head, it thinks that you're 00:23:01,1000 --> 00:23:03,1000literally your body, your nervous system is experiencing it again, right. And so we talked about that mental rehearsing. And so you know, it's it's very common to go back and replay past mistakes. Why did I do this?I always mess things up. I'm no good at this. And having a really harsh, critical inner dialogue and. It's one of those things that's, you know, feeling very deeply and wanting to do your best and wanting to really show up fully and having very high standards for yourself that never are met. Or if you get anywhere close, it's like, OK, I did that. OK, what's next?You know?And it's this sense of almost, at least in my case, you know, I I noticed and I would say that there was a feeling of like. Even if I achieve the goal, almost a feeling of inadequacy of like, yeah, but I could have done it better. I should have done it faster. I should have done it this way. Or if you didn't achieve the goal, it was just proof that, you know, it was a fluke 00:24:01,1000 --> 00:24:03,760and you know, you're it's not going to happen or whatever and and it's never going to happen. And so that spiral, that negative, very intense, you know, and at times awful, like horrible and and things that I would never say, like never say to anyone else. But was just letting go on autopilot and repeat over and over. And so that's The thing is like learning these things, hearing these things, have compassion for yourself because again, it's hardwired behavior. And so it's really important to practice this level of non-judgmental self-awareness and recognition that, you know, this is just what your brain thinks it's supposed to do and it's doing to keep you alive. And so these hopeless thought patterns, you know, and feeling frustrated and feeling really defeated and feeling like it's never going to change and pulling away from people and feeling really drained, it's it can feel very exhausting. And it almost felt like it was just my destiny, you knowAnd so maybe you can relate to that and or maybe you can't, you know, and I know some people just can't relate to that if they don't experience depression. And so, you know, on the anxious side, it might just be completely different for you. But for me, luckily, you know, getting a little column A, column BI got a little both so I can speak to both sides of this coin. Worried about the future, regret about the past, I did it all right. And so the replay mode, being stuck in replay mode, but not getting anywhere except for deeper into the feeling. That's where I got right. And it it got, I felt even more hopeless cause then when you had a mistake or a fault, it would just be fuel for the fire. Right. Or if you're worried about something and you you make a mistake, same thing, right?It can cause even more like or if something goes well, it can cause that anxiety of OK, well, are you gonna be able to do it again?I don't know, probably. Maybe you just like were had a lucky day and Mercury was in retrograde and you know, all the stars were aligned and you finally got it and but it won't happen again, you know, and so. Again, I speak this to you because this was very real for me for a long time and so a lot of people, myself included, who experience. A&B or A&D, I guess I should say anxiety and depression, you know, at times it's it can be a really painful cycle, right?Pushing us into that fear of the future. Then we get tired, then we get overwhelmed and then we get, you know, feeling defeated or make a mistake and then it just we ruminate on the mistake and then worried that it's going to happen again. And so it's it's this cycle, you know, or maybe you're just on one side or the other and none of it's. None of it's any better than the other or none of it's wrong. It's again, it's just the wiring of the human brain. And so, and especially for those of us who have these challenges, there's more of a tendency for this to happen. So what can we do, right?How do we interrupt this pattern?Well, first and foremost, it's that non-judgmental self-awareness. It's becoming a witness to your thoughts. Where is your focus?What thoughts are you repeating 00:27:17,1000 --> 00:27:20,840over and over to yourself, right?And and when you catch yourself in those worried, anxious loops or those patterns of rumination and going back and beating yourself up again, is this thought hurting me or helping me?Is this gonna matter in a year?How is this making me 00:27:35,1000 --> 00:27:37,1000feel?Am I beating myself up or am I 00:27:37,1000 --> 00:27:40,400looking for a solution right?And so those are the questions to ask yourself, but it's. It's so important to, first and foremost, have this level of awareness, of recognition, and that compassionate curiosity that I you've probably heard 400 times from me already. If you've listened to at least one or two 00:27:55,1000 --> 00:27:58,640episodes, is that that's where it's so important for us to begin to witness these patterns and begin to see them just as such, that it's a learned behavioral pattern that you've practiced so much. that you might, and I did, associate this as part of your personality and who you are. But it's not. It's a pattern. It's a behavior. And when you learn to witness that and observe it with love and appreciation for the fact that it's part of your neural patterning and your your heart, you've been wired for this, you've practiced this, but it's not who you are. You are the awareness behind it. You are loving awareness. You are the witnessing consciousness that is observing that pattern. That's who you really are. You're a spiritual being having a human experience. And these are very human realities, right?This is wiring of the of 00:28:59,1000 --> 00:29:02,520the biology of survival, and this is the the biology of fear. And so it's so important to just look at it from that lens of oh, wow, OK, well. Yes, I might be have practiced this for a 00:29:14,1000 --> 00:29:17,600long time, but is it something I want to continue to practice?Do you want to continue to pattern that behavior?Are you grooving that pattern or that path deeper? Do you want to right?And this is the level of agency and decision of recognizing these patterns, learning this about yourself so that you can begin to carve out a different pattern you can begin to. Go a different way and make a different choice for yourself. But literally I'm not lying. This is for the many of us, like a moment to moment decision. I this is not like I'm going to 00:29:49,1000 --> 00:29:51,600be a different person now and then you just are there to a 00:29:53,1000 --> 00:29:56,200degree. Once you make a decision, things start to shift. But these neural patterns, these behaviors are wired in there. So you get to practice this. You get to practice this level of compassionate curiosity and non-judgmental self-awareness. Throughout the day. That's why we practice it in a very safe space on the yoga mat. And you're like, what am I doing now?Am I thinking?Am I breathing?Am I doing this? Because throughout the day, you got to keep asking yourself, what am I focusing on now?Oh, am I anxiously overthinking about what's happening in the future?Or am I beating myself up for a past mistake? Oh, there I go again. OK, come on back over here. We take a power pause. We reset your energy. We come back to that place of connection and commitment and decision and embodiment and power and presence that you truly are. That's who you truly are. You're not those patterns. You're not anxiety. You're not depression. They might be things that you experience, but they aren't who you are. No, no, that's not who you are. You are the witnessing presence behind 00:30:51,1000 --> 00:30:54,360all of those things. You are a powerful force that is the creator of your thoughts. You get to decide. When you notice yourself in those overthinking patterns, you get to decide, are you going to allow them to continue or are you going to interrupt the pattern? Take a power pause, get up, move your body, get into your body, shake, use one of the 11 tools inside the free mini book. Whatever it is, right?Whatever it is, what are you going to do? 00:31:24,1000 --> 00:31:26,560Are you going to allow it to continue because you're so addicted to?That feeling of defeat and sadness and worry and anxiety like I was for a long time. We we get addicted to that pattern. It becomes so familiar that we just practice it over and over. Even if we get really frustrated with them, we're like, why is this still happening?Because 00:31:43,1000 --> 00:31:45,600we're addicted to that neurochemical cocktail of stress and we just think it's who we are. But it's not. It's not. We get to shift it, but it's a moment to moment decision, right?It's we. We got to keep training the puppy. Who's the puppy?What's the puppy, Megan?I didn't know we were training a puppy. The puppy is your brain. The puppy is your focus. We got to keep bringing it back over here, right?Sit down, focus. Use one of the tools. Breathe, move, stretch. You know, do a brain dump. Do a heart dump. Ask yourself some thought-provoking questions. Whatever it is, right?Train the puppy. Because guaranteed 2 1/2 seconds later, when you're like, OK, the puppy's good, puppy's having a nap, you walk away, you look back and the puppy's like chewing on the leg of the table. Remember, the puppy is your brain. So we get to train your focus. Learn to take command of your mind and run your mind rather than having your mind run you because it will. And until we begin to make these shifts and change at the deepest level of our nervous system and rewire our system. To 00:32:45,1000 --> 00:32:47,1000be more embodied in that powerful 00:32:47,1000 --> 00:32:50,880presence of being in control of where your energy and your focus is, rather than having it just run amok and go back into the default patterns, which it will because these are stress responses. But we can begin to learn to witness those patterns, take a power pause, shift the patterns, create a new pattern for yourself. But it takes time. Right. It takes time. It took time for you to develop these patterns. Initially, it takes time for you to learn to stand on one foot and open your chest and not grip your face and grip your neck and do 800 other things while you're trying to do a yoga pose. It takes time. It's a practice. It's a practice of evolution. It's a practice of self discovery. It's a practice of growth. It's a practice of learning. It's a practice of you becoming even more authentically who you truly are. At the deepest level of your being, as you remember that you are not your thoughts. Oh, that was good. I feel like I could end there, but that might be an abrupt ending to the podcast. Yes. So I will tell you, you know, it's it's the most important work that we can do. And learning to catch yourself in these patterns and intentionally choose who and how you're showing up as who you're going to be in every moment. How are you going to walk on that proverbial stage of life each and every day? Your energy is a co-creating factor. The state of your nervous system impacts your thoughts and your emotions, your actions, your deeds, your results. So are you going to stay in that conditioned pattern or have you made the decision that you are more powerful than you give yourself credit for and you are going to choose a different way? 00:34:49,1000 --> 00:34:52,960That's your call, right?That is your call. So that is what I wanted to share with you today. I really hope that you found this insightful. I hope that you grab the Stop Anxious Overthinking mini book that is linked in the show notes. I know that these tools have literally transformed me at the deepest level of my 00:35:13,1000 --> 00:35:16,640being and shifted it so that that heavy cloak of sadness is not one that I wear very often anymore. And you know, there were many days where I wore the heavy cloak and on the inside felt like a tornado of anxiety. And that's a weird feeling to be both in a fight and a freeze almost simultaneously or kind of alternate back and forth. And it was exhausting and it was draining and it I feel like stole a lot of my joy and or I gave it a lot of my joy. I guess is probably more accurate, but yeah, probably more accurate. But that's OK. It's all part of the journey. And it helped me to learn and grow and get to where I am now and really is the driving fuel behind this work and this movement. Because so many of us navigate these challenges and there's, you know, for a long time, a lot of stigma and a lot of shame around 00:36:17,1000 --> 00:36:20,480mental health challenges. But the reality is, is that most people in their life will experience some flavor of that and. A lot of people, especially a lot of people that I know and that I work with in the entrepreneur community, is a very high prevalence of anxiety. There's a very high prevalence of depression. And so, you know, women are twice as likely to experience anxiety and even more consistently high functioning anxiety because of the demands placed on us and on a societal level. And so, yeah, it's real. These challenges are very real. They're wired into our biology, but that is 00:37:05,1000 --> 00:37:08,1000not your destiny. You can change 00:37:08,1000 --> 00:37:10,720that. You can shift that. And it's a practice, right?It's a practice of becoming. It's a practice of embodiment. It's a practice of intention. It's a practice of a willing commitment to yourself, of peeling away the layers that aren't you and truly allowing those. That true essence, the loving awareness that is your heart, that is your spirit to shine through and not be clouded by anxious overthinking or or depressive overthinking and all of these patterns, right. So I hope that this was really helpful for you. I hope that this was insightful if you know anybody that navigates these challenges or that you know you hear them. Kind of beating themselves up for things. Or you you hear them kind of looping about frustrations or disappointments or regrets. Send this episode to them, please, because I am willing to bet there will be at least one golden nugget in there for them. And I know that, you know, these tools have been so impactful, so transformative, so. Life changing for me to be able to share them feels like such a gift. And so I would love to know what landed for you. I would love to know what you know you're working with, what you're navigating. I would love any suggestions that you have for future episodes. I would love to hear what you think of the Stop Anxious Overthinking mini book because it is free 00:38:33,1000 --> 00:38:36,400and it's in the show notes. So grab it, grab it and I hope you have a beautiful rest of your day. Thank you for being here. Thank you for sharing this. Podcast. I'm so excited that it is a it's growing every week. And so thank you for doing the downloads. Thank you for sharing it with your friends. Thank you for showing up and and sharing your heart with the world and however you are doing that in the world. And thank you for allowing me to be part of your week 00:39:01,1000 --> 00:39:04,480and have me in your ear, hopefully making you smile and giving you some hope and and reminding you that you're freaking amazing and like, I mean just. You are. You areAnd really just let that land for a minute. And you know, I know this life thing ain't easy sometimes. Believe me, I know that. And I know that it's really important to have people in your corner cheering you on. So just know I am. And I'm really proud of you for doing what you're doing. And I know that, you know, learning to do these things, learning to catch yourself in these patterns and and lovingly redirect. That's the work. That's the work. It's it's the work. It's the human. It's the human experience, my friend. So not making it wrong, not making it bad, not making it anything. 00:39:49,1000 --> 00:39:51,840It's just neutral. It's just how we're wired, right?And it's like kind of it's great that we're wired for survival and we don't have to, like, intentionally, you know, make that decision. But the decision that we get to make is, is this working for me?Do I want this to continue or not? Because that's where your level of agency 00:40:10,1000 --> 00:40:13,640and your power and your ability to reprogram your mind, literally rewire your mind, literally create new neural pathways in your brain. Literally practice something until you become it, because that's what you did and that's how you got here. But you get to choose the person that you're being, the level of being that you're at, the level of mind that you're operating from, and the, you know, essentially the frequency that you are emitting because of how you're feeling in your nervous system. So that impacts what's happening in your outer world, right?It starts from within. But if we have these these patterns that for many of us and for a long time, you know, I was like, I'm just, I'm just destined to be like this. I guess this is just how it ends. But no, neuroplasticity is a real thing. You can change your brain, you can change the patterns, you can update the operating system. That's how amazing you are. You are bad freaking ass man or human woman. Being you're badassOK, anyways, I'm well past my 20 minute timeline limit, but hopefully I'm still saying things of value. I need a snack. I love you a lot. I'm going to just sign off right there. Please let me know if this landed. If you are listening to this podcast and you smiled and you got some sort of nugget and you were 00:41:30,1000 --> 00:41:32,680like, hot damn, I need to start doing that, please send me a message. Please send me a message. It would literally mean the world to me. I would love to know that you're listening. Please, please, if you got a little bit of something out of this episode to say thank you to me, please just send me a message. I literally would love to hear it. I literally, I could like it might even make me cry. And if and I I'll take a photo and I'll send it to you to prove that your message touched me in the heart because. You know, sometimes you're recording podcasts and yes, there's people downloading it, but I'm like, are there people actually listening to this? Or am I just sitting here talking to my refrigerator?Cuz that's what I'm looking 00:42:05,1000 --> 00:42:07,800at behind the camera. Anyways, I really need to go now because now I'm just talking all sorts of crazy stuff. But I would really love to hear what landed for you. And on that note, gotta go. Love you. Bye.    

Ever feel trapped in a loop of endless thoughts? Stuck in the ‘what ifs’ and worst-case scenarios? You’re not alone—millions of people struggle with anxious overthinking every day. But the good news? You can stop the cycle. Overthinking leads to stress, anxiety, and decision fatigue. It keeps you stuck in mental paralysis, constantly analyzing conversations, replaying mistakes, and worrying about the future. If you’ve ever searched for: ✅ How to stop overthinking at night ✅ Why can’t I shut off my brain? ✅ How to stop negative thoughts from taking over ✅ Best ways to quiet an anxious mind Then this episode is for you! Today, we’re diving into 4 proven, science-backed techniques to break free from overthinking and reclaim mental peace. 💡 Here’s what you’ll learn: The “Future-Pacing” trick to shift from anxiety to clarity Why you need to stop “mind-reading” others and what to do instead The “No More Replays” rule to stop looping past mistakes And more! Plus, I’ll take you through a quick Power Pause exercise to quiet your mind instantly. Make sure to grab your FREE copy of the Stop Anxious Overthinking: 11 Keys To Break The Spiral & Reclaim Your Mental Freedom Mini Book Download it now at: https://www.megan-nolan.com/mb     Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:02,640 --> 00:00:04,880Today we're talking about four proven 200:00:04,880 --> 00:00:07,280ways to break free from 300:00:07,360 --> 00:00:10,240overthinking. Welcome back to another 400:00:10,240 --> 00:00:12,560episode of the Movement, Mind and Meaning 500:00:12,560 --> 00:00:14,800Podcast, Mind and Body Tools to Thrive 600:00:14,800 --> 00:00:17,280Beyond Depression and Anxiety. I'm your 700:00:17,280 --> 00:00:19,840host, Megan Nolan, and I 800:00:19,840 --> 00:00:22,640probably could have been the captain a 900:00:22,640 --> 00:00:24,360few times over of the 1000:00:24,880 --> 00:00:27,360overthinking, not so anonymous 1100:00:27,360 --> 00:00:29,440club. I don't know about you. I think I 1200:00:29,440 --> 00:00:31,200probably. Should get a tattoo, 1300:00:32,240 --> 00:00:34,960give myself a gold star. Because if I'm 1400:00:34,960 --> 00:00:37,840good at anything, I'm really 1500:00:37,840 --> 00:00:39,280good at overthinking things. 1600:00:42,080 --> 00:00:44,800I laugh because otherwise I might cry. 1700:00:44,800 --> 00:00:47,120No, I'm just kidding. I it's an 1800:00:47,120 --> 00:00:48,720interesting thing and that's why we're 1900:00:48,720 --> 00:00:50,400talking about this today. Today we're 2000:00:50,400 --> 00:00:52,880talking about four science backed. 2100:00:53,280 --> 00:00:56,160Tools and techniques to help you to shift 2200:00:56,160 --> 00:00:58,760this habit, to stop the spiral, to 2300:00:58,880 --> 00:01:01,680reclaim your mental freedom, to reclaim 2400:01:01,680 --> 00:01:03,600your paranic energy from the 2500:01:05,040 --> 00:01:07,720round and round we go of the 2600:01:08,400 --> 00:01:11,120overthinking. So before we 2700:01:11,120 --> 00:01:13,600get into these four tools. I 2800:01:13,600 --> 00:01:16,480have created something new 2900:01:16,480 --> 00:01:18,480that I'm really excited about that really 3000:01:18,480 --> 00:01:21,360inspired this episode. So 3100:01:21,440 --> 00:01:24,280I have a brand new mini book. I 3200:01:24,640 --> 00:01:26,800have a mini book for you 3300:01:27,600 --> 00:01:30,240that is called Stop 3400:01:30,640 --> 00:01:33,440Anxious Overthinking. And so 3500:01:33,760 --> 00:01:36,200they are 11 keys to 3600:01:36,640 --> 00:01:39,120breaking the spiral and reclaiming 3700:01:39,120 --> 00:01:41,880your mental freedom. 11 3800:01:41,880 --> 00:01:43,600keys. Today we're talking about four of 3900:01:43,600 --> 00:01:45,680them. OK, so I don't want to give away at 4000:01:45,680 --> 00:01:48,360all, but make sure to go to the 4100:01:48,360 --> 00:01:50,800link in the show notes and grab your free 4200:01:50,960 --> 00:01:53,120mini book, because that's what this is 4300:01:53,120 --> 00:01:54,720all about. So it's the stopping the 4400:01:54,720 --> 00:01:56,560anxious overthinking, because hello, 4500:01:57,560 --> 00:01:58,800it's a thing. So. 4600:02:00,480 --> 00:02:02,440Have you ever had an experience where you 4700:02:02,440 --> 00:02:04,400did a presentation?If you listen to 4800:02:04,480 --> 00:02:06,960Allison's episode last week, she was 4900:02:06,960 --> 00:02:09,280talking about after her speaking gig and 5000:02:09,280 --> 00:02:11,880how her brain wanted to just go into 5100:02:12,480 --> 00:02:15,040the critiquing everything, right?And so 5200:02:15,040 --> 00:02:16,880have you ever had that experience?I 5300:02:16,880 --> 00:02:19,280certainly have myself. Or have you ever 5400:02:19,280 --> 00:02:21,920had a conversation where you go back?And 5500:02:21,920 --> 00:02:24,720you go over every little detail, 5600:02:25,040 --> 00:02:27,600or you think about something that you did 5700:02:27,600 --> 00:02:28,920and you think about how you could have 5800:02:28,920 --> 00:02:30,600done it differently and how you should 5900:02:30,600 --> 00:02:32,360have said this and how you could have 6000:02:32,360 --> 00:02:34,920done that. And really going back into it 6100:02:34,920 --> 00:02:37,680and going over it and over it and over it 6200:02:37,680 --> 00:02:40,160and over it, replaying past mistakes. Or 6300:02:40,160 --> 00:02:42,040maybe it's worrying about the future, 6400:02:42,040 --> 00:02:43,520right?Maybe you have a record month in 6500:02:43,520 --> 00:02:45,560your business and you're like, am I going 6600:02:45,560 --> 00:02:47,840to be able to repeat this?God knows, who 6700:02:47,840 --> 00:02:50,200knows, right?And we tend to loop into 6800:02:50,360 --> 00:02:53,120that. Pattern, 6900:02:53,440 --> 00:02:55,200right. We loop into that pattern. And as 7000:02:55,200 --> 00:02:57,280we know, if we are stressed about 7100:02:57,280 --> 00:03:00,240something, anxiety is a response to that 7200:03:00,240 --> 00:03:02,160stress. And so it's really important that 7300:03:02,160 --> 00:03:04,320we just recognize all of this and we come 7400:03:04,320 --> 00:03:07,040at this through our lens, right, which we 7500:03:07,040 --> 00:03:08,960definitely talk about in this community. 7600:03:08,960 --> 00:03:11,120And if you're new, welcome. It's very 7700:03:11,120 --> 00:03:14,080important to look through the lens of 7800:03:14,080 --> 00:03:16,560compassionate curiosity, right to look at 7900:03:16,560 --> 00:03:19,120ourselves. And learn, right?Seeing that 8000:03:19,120 --> 00:03:21,400this is an opportunity for growth and 8100:03:21,400 --> 00:03:24,160expansion and recognition of patterns 8200:03:24,160 --> 00:03:26,640that maybe aren't as aligned as they 8300:03:26,640 --> 00:03:28,840were, right?Maybe not as what you want to 8400:03:28,840 --> 00:03:31,680be repeating. And so it's really, 8500:03:31,840 --> 00:03:34,360it's not just frustrating to find 8600:03:34,360 --> 00:03:36,080ourselves looping in these patterns, but 8700:03:36,080 --> 00:03:38,960it actually. When we are fixated, 8800:03:38,960 --> 00:03:40,720when we're hyper fixating, it can feed 8900:03:40,760 --> 00:03:42,840anxiety, it can feed stress, it can feed 9000:03:42,840 --> 00:03:45,120depression because we tend to either, you 9100:03:45,120 --> 00:03:47,120know, project ourselves forward into the 9200:03:47,120 --> 00:03:49,760future or return back into the past and 9300:03:49,760 --> 00:03:51,760ruminate on stuff, right?Also something 9400:03:51,760 --> 00:03:53,120I'm highly skilled at. 9500:03:55,880 --> 00:03:58,240Again, I laugh because it's who I am, 9600:03:58,320 --> 00:03:59,520right?And it but it's all this 9700:03:59,520 --> 00:04:01,960recognition and these patterns and and 9800:04:01,960 --> 00:04:03,400you know, it's a skill, but it's not one 9900:04:03,400 --> 00:04:05,000I practice as much anymore. Thank 10000:04:05,000 --> 00:04:07,120goodness. Tap on the shoulder. Gold star 10100:04:07,120 --> 00:04:09,360to me. So today we're talking about four 10200:04:09,360 --> 00:04:11,560science bag techniques for you to 10300:04:12,720 --> 00:04:14,720stop, shift, 10400:04:15,440 --> 00:04:17,520change this pattern of 10500:04:17,760 --> 00:04:20,480overthinking. So the first technique is 10600:04:20,480 --> 00:04:21,680called future pacing, 10700:04:23,200 --> 00:04:26,120and it's all about going to the 10800:04:26,160 --> 00:04:28,920end and reconsidering the situation that 10900:04:28,920 --> 00:04:31,360you're looping about. So. 11000:04:32,000 --> 00:04:34,480Let's just say you have the most healthy, 11100:04:34,480 --> 00:04:37,040vibrant life and you're on your last day 11200:04:38,160 --> 00:04:40,240and you're looking back at this moment 11300:04:40,240 --> 00:04:42,720that you are in the midst of, that you 11400:04:42,720 --> 00:04:44,600are spiraling and you're questioning and 11500:04:44,600 --> 00:04:46,160you're doubting and you're pontificating. 11600:04:46,640 --> 00:04:49,280If you go to that last day and you look 11700:04:49,280 --> 00:04:52,160back on this thing that you are all sorts 11800:04:52,160 --> 00:04:54,880of focused on, fixated on, obsessed with 11900:04:54,960 --> 00:04:57,800in this moment, is this really going to 12000:04:57,800 --> 00:05:00,640matter?Is this 12100:05:00,640 --> 00:05:03,600really going to matter?And then if you 12200:05:03,600 --> 00:05:05,320back it up a little bit, is this really 12300:05:05,320 --> 00:05:07,920going to matter in 10 years?Is this 12400:05:07,920 --> 00:05:10,840really going to matter in one year?Is 12500:05:10,840 --> 00:05:12,720this really going to matter in a month?Is 12600:05:12,720 --> 00:05:14,320this really going to matter tomorrow? 12700:05:15,120 --> 00:05:17,920Probably not, right?And and 12800:05:18,880 --> 00:05:21,360if it meets all of those, definitely not. 12900:05:21,360 --> 00:05:23,280But if it's one of those things that 13000:05:23,280 --> 00:05:25,680isn't going to matter on that last day, 13100:05:26,960 --> 00:05:28,640why are we feeding it the way we're 13200:05:28,640 --> 00:05:31,400feeding it?Is the question. So we want to 13300:05:31,520 --> 00:05:34,240future pace. We want to Fast forward past 13400:05:34,240 --> 00:05:37,160the fear and really shift out 13500:05:37,160 --> 00:05:40,000of that very short term focus that 13600:05:40,000 --> 00:05:42,720can happen when we are in overthinking 13700:05:42,720 --> 00:05:44,840mode, right?What we're doing here is 13800:05:44,840 --> 00:05:47,600zooming out. You're giving yourself a 13900:05:47,680 --> 00:05:49,760much different perspective. And so here's 14000:05:49,760 --> 00:05:52,240what's interesting with this is that when 14100:05:52,240 --> 00:05:53,760we're experiencing stress and anxiety, 14200:05:53,760 --> 00:05:55,360there's actually a narrowing of your 14300:05:55,360 --> 00:05:57,200pupils, right?Because that's one of your 14400:05:57,200 --> 00:05:59,680survival. Mechanisms is hyper 14500:05:59,680 --> 00:06:02,000fixation of your eyesight. And so it's 14600:06:02,000 --> 00:06:04,560very fixated, one pointed focus because 14700:06:04,560 --> 00:06:06,320you got to get away from whatever it is 14800:06:06,320 --> 00:06:08,880that is the threat. And so when we are 14900:06:08,880 --> 00:06:11,280pausing here and we are zooming out, 15000:06:11,600 --> 00:06:13,760you're widening the lens, which is what 15100:06:13,760 --> 00:06:15,880happens when you're in a regulated state, 15200:06:15,880 --> 00:06:17,680when we shift out of fight, fight, freeze 15300:06:17,680 --> 00:06:20,640and fun into stay and play, into tend and 15400:06:20,640 --> 00:06:23,440befriend and into rest and 15500:06:23,440 --> 00:06:25,320digest. There's a widening of your 15600:06:25,320 --> 00:06:26,960pupils. You literally get more 15700:06:26,960 --> 00:06:29,920information. You can see more of 15800:06:29,920 --> 00:06:32,800what's happening. And so it's that same 15900:06:33,200 --> 00:06:35,960physiological, physiologically, 16000:06:35,960 --> 00:06:38,320what's happening in your body is what 16100:06:38,320 --> 00:06:40,480you're doing there. Excuse me, is what 16200:06:40,480 --> 00:06:42,480you're doing there when you zoom out and 16300:06:42,480 --> 00:06:44,240you go into the future and you're future 16400:06:44,240 --> 00:06:46,400pacing yourself. And so this is really 16500:06:46,400 --> 00:06:48,000important is, is we're giving ourselves 16600:06:48,000 --> 00:06:50,160this distancing, right?We're giving 16700:06:50,160 --> 00:06:52,800ourselves some perspective and it reduces 16800:06:52,800 --> 00:06:54,880the emotional intensity of it because 16900:06:54,880 --> 00:06:57,040you're like, no, probably not, 17000:06:57,760 --> 00:07:00,320probably won't be as big of a deal 17100:07:00,560 --> 00:07:03,040as my brain is making it out to be 17200:07:03,280 --> 00:07:06,080right now. Even things that are really, 17300:07:06,080 --> 00:07:08,960really big, usually when we 17400:07:08,960 --> 00:07:11,560take that wider perspective, it 17500:07:11,560 --> 00:07:13,920gives us that. 17600:07:14,160 --> 00:07:16,960Sense of clarity. It gives us that sense 17700:07:16,960 --> 00:07:19,200of peace, right?Because the brain is 17800:07:19,200 --> 00:07:21,360working to control the situation as much 17900:07:21,360 --> 00:07:23,920as it can. And of course, you know, when 18000:07:23,920 --> 00:07:26,480it comes to, for example, like, 18100:07:26,880 --> 00:07:29,600you know, after we've done a talk 18200:07:30,000 --> 00:07:32,640and our brain wants to go 18300:07:32,640 --> 00:07:34,880over everything so that we pick up on the 18400:07:34,880 --> 00:07:37,200fine minutiae of what was good, what 18500:07:37,200 --> 00:07:39,240wasn't good, you know, this, that or the 18600:07:39,240 --> 00:07:41,600other thing. Is that we're we're making 18700:07:41,600 --> 00:07:44,000it more likely that we perform well in 18800:07:44,000 --> 00:07:46,840the future. But if we go back there and 18900:07:46,840 --> 00:07:49,200all we can fixate on was that, you know, 19000:07:49,200 --> 00:07:51,360that silly joke that you made that nobody 19100:07:51,360 --> 00:07:53,760laughed at. But the rest of the talk was 19200:07:53,760 --> 00:07:55,960amazing and so many people came up to you 19300:07:55,960 --> 00:07:57,840and said, wow, that was incredible. But 19400:07:58,040 --> 00:08:00,560all you can think about is the joke that 19500:08:00,560 --> 00:08:03,120fell flat and you're like, I screwed it 19600:08:03,240 --> 00:08:05,840up. The Buddha had a beautiful quote that 19700:08:05,840 --> 00:08:08,720said in a field of 1000 flowers, all 19800:08:08,720 --> 00:08:10,760we remember is the snake is we tend to 19900:08:10,760 --> 00:08:13,600hyper fixate on the negative because of 20000:08:13,600 --> 00:08:16,400its importance in our 20100:08:16,400 --> 00:08:18,560survival, right?It's not important for 20200:08:18,560 --> 00:08:20,400you to remember the pretty flowers. It's 20300:08:20,560 --> 00:08:22,960important, vital, in fact, potentially in 20400:08:22,960 --> 00:08:25,920the case of some snakes that you 20500:08:25,920 --> 00:08:27,480remember the snake, right?And 20600:08:27,480 --> 00:08:29,080metaphorically, I hope that you're 20700:08:29,080 --> 00:08:31,200understanding that the snake is the joke 20800:08:31,200 --> 00:08:33,560that fell flat. And the flowers are the, 20900:08:33,840 --> 00:08:35,360you know, the round of applause that you 21000:08:35,360 --> 00:08:36,600got at the end, the people that were 21100:08:36,600 --> 00:08:38,840excited to talk to you like. So we want 21200:08:38,840 --> 00:08:41,080to make sure that we can zoom out. OK, so 21300:08:41,080 --> 00:08:44,000that's technique #1. Technique #2. 21400:08:44,520 --> 00:08:47,040Unless you are officially a psychic, I'm 21500:08:47,040 --> 00:08:49,560going to need you to stop attempting to 21600:08:49,560 --> 00:08:51,000read other people's minds. 21700:08:53,520 --> 00:08:56,480OK?One of the biggest overthinking traps 21800:08:56,480 --> 00:08:58,960is that we assume to know exactly what 21900:08:58,960 --> 00:08:59,800other people are thinking. 22000:09:01,600 --> 00:09:04,400Do you?Do you know exactly what they're 22100:09:04,400 --> 00:09:07,280thinking?No. You know, we we 22200:09:07,280 --> 00:09:08,800tend to have this sort of like, Oh my 22300:09:08,800 --> 00:09:10,320God, they must have thought I was so 22400:09:11,080 --> 00:09:12,960stupid when I said that. Oh my God, that 22500:09:12,960 --> 00:09:15,360joke was ridiculous. Oh, they didn't text 22600:09:15,360 --> 00:09:17,440me back. Maybe they're mad at me. Maybe 22700:09:17,440 --> 00:09:19,280their phone fell in the toilet. Like, you 22800:09:19,280 --> 00:09:22,120have no idea, right?You have no idea. 22900:09:22,720 --> 00:09:25,360We tend to assume the worst. And so 23000:09:25,360 --> 00:09:27,040that's really important, you know, And 23100:09:27,040 --> 00:09:29,360the reality check is, let's be real. 23200:09:29,920 --> 00:09:32,640Most of the time people are so in their 23300:09:32,640 --> 00:09:34,400head thinking about this same sort of 23400:09:34,400 --> 00:09:37,280stuff that they don't even notice as much 23500:09:37,320 --> 00:09:40,080as we think they do, right?They're 23600:09:40,080 --> 00:09:42,560probably so worried about their own stuff 23700:09:42,760 --> 00:09:44,160and thinking about themselves and how 23800:09:44,160 --> 00:09:46,560they're gonna show up to be judging us. 23900:09:46,720 --> 00:09:48,520Like it's just a thing, you know?And if 24000:09:48,520 --> 00:09:51,120they're judging you, then let them judge, 24100:09:51,120 --> 00:09:53,160because all judgment is self judgment and 24200:09:53,160 --> 00:09:55,120their opinion is none of your business, 24300:09:55,440 --> 00:09:56,880you know?And so I love that quote. I 24400:09:56,880 --> 00:09:58,720think it was Eckhart Tolle that other 24500:09:58,720 --> 00:10:01,120people, what other people. Think of me is 24600:10:01,120 --> 00:10:03,760none of my business. It's one of those 24700:10:03,760 --> 00:10:06,480ones that you gotta really like massage 24800:10:06,480 --> 00:10:08,840yourself into because it's a good one. So 24900:10:08,840 --> 00:10:10,760we want to make sure to assume 25000:10:10,760 --> 00:10:12,480neutrality, right?We don't. Unless you 25100:10:12,480 --> 00:10:14,800have clear evidence of what's going on, 25200:10:15,280 --> 00:10:17,560then it's really important that we don't 25300:10:17,600 --> 00:10:20,360waste energy filling in the 25400:10:20,400 --> 00:10:22,240blanks with your brain. 25500:10:24,000 --> 00:10:26,000Because what's happening here is actually 25600:10:26,000 --> 00:10:28,040what psychologists call the spotlight 25700:10:28,040 --> 00:10:30,560effect, right?We believe that people 25800:10:30,560 --> 00:10:33,200notice way more than they actually do. 25900:10:34,160 --> 00:10:36,880We feel like we're in the spotlight, but 26000:10:37,520 --> 00:10:39,720people are so in their head and thinking 26100:10:39,720 --> 00:10:41,760about the 842 things that they have to do 26200:10:41,760 --> 00:10:43,480today that they're probably not even 26300:10:43,480 --> 00:10:46,240noticing. So the interesting game to 26400:10:46,240 --> 00:10:48,760play here is the next time you find 26500:10:48,760 --> 00:10:51,480yourself mind reading, flip the script. 26600:10:52,480 --> 00:10:55,360Is what is the possible alternative 26700:10:55,360 --> 00:10:57,280to this?What you think is happening like 26800:10:57,280 --> 00:11:00,240the worst case scenario here. So in yoga, 26900:11:00,480 --> 00:11:02,000you know you've probably been in some 27000:11:02,000 --> 00:11:04,080poses where you're upside down-ish, right? 27100:11:04,080 --> 00:11:06,240Like a forward fold or downward dog. Or 27200:11:06,240 --> 00:11:08,640maybe you've done more advanced poses 27300:11:08,640 --> 00:11:11,160like handstand, shoulder stand, 27400:11:11,160 --> 00:11:12,960forearm, etcetera, etcetera. You're 27500:11:12,960 --> 00:11:15,120turning yourself upside down, right?And 27600:11:15,120 --> 00:11:17,840so the the yoga teaching 27700:11:17,840 --> 00:11:20,680for this. Is Pradipaksha Bhavana 27800:11:21,040 --> 00:11:23,200and it means to flip it on its head, 27900:11:23,520 --> 00:11:24,560right?And that's what we do when we 28000:11:24,560 --> 00:11:27,440invert our body is we essentially 28100:11:27,440 --> 00:11:28,800flip yourself on your head. But you're 28200:11:28,800 --> 00:11:30,480not, you know, most poses you're not 28300:11:30,480 --> 00:11:31,880actually on your head. Anyways, I don't 28400:11:31,880 --> 00:11:34,520need to be nitpicky. We 28500:11:34,560 --> 00:11:36,160turn it upside down and we get a 28600:11:36,160 --> 00:11:38,920different perspective, right?So 28700:11:38,960 --> 00:11:41,880that's the practice here is what is the 28800:11:42,000 --> 00:11:43,880opposite that we're playing here like 28900:11:43,880 --> 00:11:46,560because in the world of. In the universe, 29000:11:46,560 --> 00:11:48,320in the universe, where one of the laws of 29100:11:48,320 --> 00:11:51,120the universe is the law of polarity, 29200:11:51,120 --> 00:11:54,000that in any situation the opposite 29300:11:54,000 --> 00:11:56,680must exist. And so it's so important. 29400:11:56,680 --> 00:11:58,760It's like the yin and the Yang, the moon 29500:11:58,760 --> 00:12:00,000and the sun, you know, and all those 29600:12:00,000 --> 00:12:02,440things. And so if we are fabricating this 29700:12:02,440 --> 00:12:05,160story in our head, what is the opposite 29800:12:05,160 --> 00:12:07,520to that story?And so when we catch 29900:12:07,520 --> 00:12:10,160ourself attempting to mind read, we want 30000:12:10,160 --> 00:12:12,960to pause. And see what the opposite 30100:12:13,040 --> 00:12:14,960could be. And how does the opposite feel? 30200:12:14,960 --> 00:12:17,760Because I bet the opposite probably feels 30300:12:17,840 --> 00:12:20,160a hell of a lot better than the negative 30400:12:20,200 --> 00:12:22,960spiral that you were just getting sucked 30500:12:22,960 --> 00:12:25,480into. OK, so technique 30600:12:25,480 --> 00:12:28,400#3, no more replays. No 30700:12:28,400 --> 00:12:30,880more replays. What do I mean? 30800:12:31,960 --> 00:12:34,720Our mind likes to go back and go back 30900:12:35,040 --> 00:12:36,880and go back. And go back and go back and 31000:12:36,880 --> 00:12:38,880go back and then tell 42 other people 31100:12:39,040 --> 00:12:41,000about it and go back and go back and go 31200:12:41,000 --> 00:12:43,040back. And So what we are doing here is 31300:12:43,040 --> 00:12:44,800actually replaying the conversation, 31400:12:45,200 --> 00:12:47,320replaying that moment over and over in 31500:12:47,320 --> 00:12:49,600your head. And it's like a mental movie, 31600:12:49,800 --> 00:12:51,280right?And then you go and tell other 31700:12:51,280 --> 00:12:53,120people about it and then you're still 31800:12:53,120 --> 00:12:54,960pissed off about it. And then you go tell 31900:12:54,960 --> 00:12:56,760your sister and then you call somebody 32000:12:56,760 --> 00:12:59,440and you tell anyways, crowdsourcing this 32100:12:59,440 --> 00:13:02,360moral support for the situation, right. 32200:13:02,440 --> 00:13:04,720And so this is important, so. 32300:13:05,680 --> 00:13:07,920No more rewinding, OK?No more rewinding. 32400:13:08,080 --> 00:13:10,480When you catch yourself going back into 32500:13:10,480 --> 00:13:12,880this, ask yourself, is this hurting me? 32600:13:13,360 --> 00:13:15,000Is this?How does this feel right now? 32700:13:15,000 --> 00:13:16,000Right. Because you want to feel your 32800:13:16,000 --> 00:13:17,520feels right in the in the power pause 32900:13:17,520 --> 00:13:20,160movement. That's our core mantra is feel 33000:13:20,160 --> 00:13:22,080the feels. And then you take a power 33100:13:22,160 --> 00:13:23,440pause. If you're, you know, if you're 33200:13:23,440 --> 00:13:24,880feeling good and you want to expand that 33300:13:24,880 --> 00:13:27,200feeling, do it. If you're not feeling in 33400:13:27,200 --> 00:13:28,800your vibe of your vision, in the way that 33500:13:28,800 --> 00:13:30,440you truly want to feel, the frequency of 33600:13:30,440 --> 00:13:32,480your future and that expansive place that 33700:13:32,480 --> 00:13:35,280you want to live from. Then we need to do 33800:13:35,320 --> 00:13:36,960something about it, and that's what power 33900:13:36,960 --> 00:13:39,840pauses are. So is this helping you or is 34000:13:39,840 --> 00:13:42,240this hurting you, right?And so here's 34100:13:42,240 --> 00:13:44,640what's really interesting, because we 34200:13:44,640 --> 00:13:46,960want to shift our focus if it's not 34300:13:46,960 --> 00:13:49,080feeling good. Because what's happening 34400:13:49,120 --> 00:13:51,320here is when we go back and ruminate, 34500:13:51,320 --> 00:13:53,440which is very common when we're 34600:13:53,440 --> 00:13:55,360experiencing sadness and when we're in 34700:13:55,360 --> 00:13:57,840more of a freeze or a shutdown state, 34800:13:58,240 --> 00:14:01,120is we tend to go back and we loop. Back 34900:14:01,120 --> 00:14:03,800in the experience and we go over it and 35000:14:03,800 --> 00:14:06,360over it in our mind and it keeps us 35100:14:06,360 --> 00:14:08,560stressed because it feeds that same 35200:14:08,560 --> 00:14:11,400emotional reaction and response that the 35300:14:11,400 --> 00:14:13,760initial situation did, right?It 35400:14:13,760 --> 00:14:15,720recreates that because your brain doesn't 35500:14:15,720 --> 00:14:17,920know the difference between you having 35600:14:17,920 --> 00:14:20,440that lived physical experience that first 35700:14:20,440 --> 00:14:22,880time, that one time and every other 35800:14:22,880 --> 00:14:25,760842 times that you go back and 35900:14:25,760 --> 00:14:26,560experience it. 36000:14:28,640 --> 00:14:31,360842 is, you know, it might seem like a 36100:14:31,360 --> 00:14:33,040lot, but I'm willing to bet you've done 36200:14:33,040 --> 00:14:35,520it at least, you know, 42 times. OK, 36300:14:36,400 --> 00:14:38,960because here's what's really interesting 36400:14:39,520 --> 00:14:41,920is you are actually fortifying that 36500:14:41,920 --> 00:14:44,900pathway. When you go back and you 36600:14:44,900 --> 00:14:47,340repeat the scenario over and over and 36700:14:47,340 --> 00:14:49,700over, when you beat yourself up for the 36800:14:49,700 --> 00:14:52,180mistake again and again and again, 36900:14:52,740 --> 00:14:54,740you're actually strengthening that 37000:14:54,740 --> 00:14:57,340reaction. What?Say 37100:14:57,340 --> 00:15:00,100what?Yeah, you're actually making it 37200:15:00,100 --> 00:15:02,100more likely because you're showing your 37300:15:02,100 --> 00:15:03,300brain. It's something that you're 37400:15:03,300 --> 00:15:06,100rehearsing again and again and again. And 37500:15:06,140 --> 00:15:07,740it says, well, if we're doing this over 37600:15:07,740 --> 00:15:09,860and over, this must be important. Let's 37700:15:09,860 --> 00:15:11,220make this more efficient. And it 37800:15:11,220 --> 00:15:13,540hardwires that neural pathway and makes 37900:15:13,540 --> 00:15:14,940it likely when you're presented with a 38000:15:14,940 --> 00:15:17,700similar situation, the the pathway is 38100:15:17,700 --> 00:15:20,140clear going in that direction. What do 38200:15:20,140 --> 00:15:22,420you think's gonna happen?More likely that 38300:15:22,420 --> 00:15:24,620you repeat that same pattern, right?And 38400:15:24,620 --> 00:15:26,460then we get more fuel for the mind that's 38500:15:26,460 --> 00:15:28,460like, see, I told you so. You were gonna 38600:15:28,460 --> 00:15:31,300do it again. That's what mine 38700:15:31,300 --> 00:15:33,420sounds like sometimes. Maybe a little 38800:15:33,420 --> 00:15:35,340less piratey, but you get the idea. 38900:15:35,780 --> 00:15:38,740So, OK, 39000:15:38,980 --> 00:15:41,460well, how do I weaken my myelin sheets, 39100:15:41,460 --> 00:15:43,260Megan, is what you're asking, right?No, I 39200:15:43,260 --> 00:15:45,860mean, how do I change the pattern is also 39300:15:45,860 --> 00:15:47,380what you're asking if you just said that. 39400:15:47,860 --> 00:15:49,020You're so smart. You know about your 39500:15:49,020 --> 00:15:51,140brain. Good job. So yeah, that's what 39600:15:51,140 --> 00:15:53,140happens is when we when we do the same 39700:15:53,140 --> 00:15:55,140thing, we groove the same path. It's like 39800:15:55,140 --> 00:15:57,500the the grooves on a record, right?So 39900:15:57,500 --> 00:15:59,420you're strengthening it. And it's like 40000:15:59,420 --> 00:16:01,060when you're walking in the forest, right? 40100:16:01,060 --> 00:16:02,740You you walk the path and the path 40200:16:02,740 --> 00:16:04,180becomes more and more obvious and then it 40300:16:04,180 --> 00:16:07,060becomes a clear path, right?And so how do 40400:16:07,060 --> 00:16:09,140we shift that?Well, here's where it's 40500:16:09,140 --> 00:16:11,340cool, where you get to use your 40600:16:11,340 --> 00:16:13,860imagination for good and not evil. 40700:16:15,660 --> 00:16:17,700Not that rumination and overthinking is 40800:16:17,780 --> 00:16:20,340evil, but. You know, kind of was funny, 40900:16:20,340 --> 00:16:22,980but anyways, so we go 41000:16:22,980 --> 00:16:25,780back and we revision the scenario. 41100:16:26,340 --> 00:16:28,940So it's that same pratipaksha bhavana is 41200:16:28,940 --> 00:16:30,700we're if we're going to flip it and we're 41300:16:30,700 --> 00:16:32,580going to go a different way with the 41400:16:32,580 --> 00:16:35,180scenario and we're going to flip it on 41500:16:35,180 --> 00:16:36,620its head and we're going to think about, 41600:16:37,300 --> 00:16:39,540OK, I made that mistake 41700:16:40,340 --> 00:16:42,980and we get to practice compassion, fear 41800:16:42,980 --> 00:16:45,140self compassion. Is that first and 41900:16:45,140 --> 00:16:47,060foremost, is that mindfulness, right?And 42000:16:47,060 --> 00:16:48,900then you might remember the the second 42100:16:48,980 --> 00:16:51,140pillar of fear self-compassion is is 42200:16:51,380 --> 00:16:53,300common humanity. Everybody makes 42300:16:53,300 --> 00:16:55,460mistakes. It's common to do this right 42400:16:55,860 --> 00:16:58,100and to be kind to yourself, right?And so 42500:16:58,100 --> 00:17:00,100then we can look at it from this renewed 42600:17:00,100 --> 00:17:02,340perspective of compassionate curiosity, 42700:17:02,580 --> 00:17:04,900non-judgmental self-awareness and you're 42800:17:04,900 --> 00:17:06,260flipping it on its head and you're like, 42900:17:06,260 --> 00:17:08,860well, how would I have preferred that I 43000:17:08,860 --> 00:17:11,620handled it right?How would I? 43100:17:12,260 --> 00:17:14,980Have rather behaved or what I 43200:17:15,180 --> 00:17:17,620what would I wish I would have said 43300:17:17,700 --> 00:17:20,340rather than like going back and beating 43400:17:20,340 --> 00:17:23,300yourself up and repeating the same story 43500:17:23,300 --> 00:17:24,700and the and the same experience and 43600:17:24,700 --> 00:17:27,340fortifying that pattern in yourself. You 43700:17:27,340 --> 00:17:29,940get to flip it and decide, oh OK, wow, 43800:17:30,180 --> 00:17:33,140you know, I wish that I had 43900:17:33,140 --> 00:17:34,980handled it more gracefully. I wish that I 44000:17:34,980 --> 00:17:37,260had taken a power pause, got myself 44100:17:37,260 --> 00:17:39,620centered, anchored myself, taken some 44200:17:39,620 --> 00:17:42,420breaths and then. Decided to 44300:17:42,420 --> 00:17:45,220go for whatever, whatever 44400:17:45,540 --> 00:17:48,140you wish actually had happened and 44500:17:48,140 --> 00:17:50,500rehearse that instead. Because when you 44600:17:50,500 --> 00:17:52,540rehearse that mentally rehearse that with 44700:17:52,540 --> 00:17:54,900feeling, very important with feeling, 44800:17:55,540 --> 00:17:56,900your brain doesn't know the difference 44900:17:56,900 --> 00:17:58,660between real and imagined. But if we're 45000:17:58,660 --> 00:18:00,660going back in there and with that feeling 45100:18:00,660 --> 00:18:03,620of Oh my God, Oh my God, I really screwed 45200:18:04,180 --> 00:18:05,620that up, that's a hell of a lot of 45300:18:05,620 --> 00:18:07,220feeling. And that's a strong feeling 45400:18:07,220 --> 00:18:09,300because when it's when it's really tapped 45500:18:09,300 --> 00:18:12,020into that emotional state. Of that 45600:18:12,180 --> 00:18:14,180regret and the frustration and the 45700:18:14,180 --> 00:18:16,500discouragement and all of that, then the 45800:18:16,500 --> 00:18:19,060brain tags that as highly important. 45900:18:19,380 --> 00:18:22,260And so it's so beautiful 46000:18:22,340 --> 00:18:24,340that you can use that 46100:18:24,740 --> 00:18:26,940mechanism of your brain and your nervous 46200:18:26,940 --> 00:18:29,460system to your advantage, right?So if you 46300:18:29,460 --> 00:18:30,780go back and you overthink and you're 46400:18:30,780 --> 00:18:32,740beating yourself up and you know we love 46500:18:32,740 --> 00:18:33,980ourselves and we're forgiving ourselves, 46600:18:33,980 --> 00:18:36,060we're doing that in the past. But going 46700:18:36,060 --> 00:18:38,340forward, now you know the brain science 46800:18:38,340 --> 00:18:40,020is that if you go back and you do that, 46900:18:40,100 --> 00:18:41,500you're making it more likely you're going 47000:18:41,500 --> 00:18:43,340to do the thing in the future, right?And 47100:18:43,340 --> 00:18:45,940so instead, what can you do to shift it? 47200:18:46,100 --> 00:18:48,980What do you want to do instead?Let's re 47300:18:48,980 --> 00:18:51,860pattern that behavior. By feeling the 47400:18:51,940 --> 00:18:54,460the satisfaction of oh OK, I'm so proud 47500:18:54,460 --> 00:18:56,420of myself. I remember to take a power 47600:18:56,420 --> 00:18:59,060pause. I I said, hey, I just need a 47700:18:59,060 --> 00:19:01,540second or whatever it is that you wish 47800:19:01,540 --> 00:19:03,140you would have done. And really feel 47900:19:03,140 --> 00:19:04,980yourself doing that. Feel yourself being 48000:19:04,980 --> 00:19:06,700compassionate. Feel yourself being proud 48100:19:06,700 --> 00:19:08,100that you did it. Feel yourself in your 48200:19:08,100 --> 00:19:10,340serene queen, serene being energy. That's 48300:19:10,340 --> 00:19:12,700like, yes, I have unshakeable presence. 48400:19:12,740 --> 00:19:14,340Yes, I'm the most centered and grounded 48500:19:14,340 --> 00:19:16,180person cause I do my power pauses on the 48600:19:16,180 --> 00:19:18,420regular and you handle it differently. 48700:19:19,420 --> 00:19:22,100OK, that's technique #3. No 48800:19:22,260 --> 00:19:25,100more replays. No more replays. I'm 48900:19:25,100 --> 00:19:27,620ready. So now we are at technique 49000:19:27,780 --> 00:19:30,620#4. Technique #4. 49100:19:31,860 --> 00:19:34,740Get out of your head and into your body. 49200:19:35,460 --> 00:19:38,420Take a power pause. I don't know. 49300:19:38,980 --> 00:19:40,900I wish. I kind of wish I had a New York 49400:19:40,900 --> 00:19:42,740accent sometimes. Apparently I just do it 49500:19:42,740 --> 00:19:44,660enough that I think I do, but I probably 49600:19:44,660 --> 00:19:46,980don't. Anyways, I digress. 49700:19:47,900 --> 00:19:50,420Overthinking is a problem. That happens 49800:19:50,500 --> 00:19:52,900in your head. And I, you know, maybe I 49900:19:52,900 --> 00:19:54,260don't want to call it a problem. It's a 50000:19:54,260 --> 00:19:55,940thing. It's a thing. We don't want to 50100:19:55,940 --> 00:19:57,860label it as a problem. But a problem is, 50200:19:57,860 --> 00:19:59,620you know, it's something generally that 50300:19:59,620 --> 00:20:01,380we are frustrated with and want to 50400:20:01,380 --> 00:20:03,620change. So yeah, maybe, but I don't want 50500:20:03,620 --> 00:20:05,020to label it as negative. So it's a 50600:20:05,020 --> 00:20:06,900situation, but it happens in your head. 50700:20:07,980 --> 00:20:10,380OK, it's it's a thing in your head. And 50800:20:10,380 --> 00:20:12,900so when we are in our head, as you know 50900:20:12,900 --> 00:20:15,100already, right, we're activated in the 51000:20:15,380 --> 00:20:16,740survival center of the brain. We're 51100:20:16,820 --> 00:20:18,580active in the amygdala, which is not your 51200:20:18,580 --> 00:20:20,860creative, expansive masterpiece Einstein 51300:20:20,860 --> 00:20:22,620brain. It's the Frankenstein brain where 51400:20:22,620 --> 00:20:25,540it's like problem alert, alert. And so 51500:20:25,780 --> 00:20:28,460we want to feel the feels. And take a 51600:20:28,460 --> 00:20:30,740power pause. Feel the feels and take a 51700:20:30,740 --> 00:20:33,620power pause. So that's so 51800:20:33,860 --> 00:20:36,060beautiful and impactful. Literally the 51900:20:36,060 --> 00:20:38,340fastest way to shift your inner state is 52000:20:38,340 --> 00:20:40,660taking a power pause, cultivating calm on 52100:20:40,660 --> 00:20:42,940command in any situation, right?Stopping 52200:20:42,940 --> 00:20:45,060stress in its tracks. To be the most 52300:20:45,060 --> 00:20:47,460powerful person in any room because you 52400:20:47,620 --> 00:20:50,500are in charge. You are taking care of 52500:20:50,820 --> 00:20:53,220your own needs in that moment, right?And 52600:20:53,220 --> 00:20:55,180these signals from our body of the 52700:20:55,220 --> 00:20:57,140anxiety or the overthinking, it's just 52800:20:57,140 --> 00:20:59,060like any other cue from your body, right? 52900:20:59,060 --> 00:21:00,660It's like when you're hungry or you're 53000:21:00,660 --> 00:21:01,940thirsty and you're like, oh, I probably 53100:21:01,940 --> 00:21:03,740need a snack. I need, I haven't eaten in 53200:21:03,740 --> 00:21:05,820a few hours. I'm kind of thirsty. I feel 53300:21:05,820 --> 00:21:07,940a little headache coming on. We drip 53400:21:07,940 --> 00:21:10,100water through the day because we drink 53500:21:10,100 --> 00:21:11,380water through the day. We want to take 53600:21:11,380 --> 00:21:12,780these little power pauses throughout the 53700:21:12,780 --> 00:21:14,980day. To keep yourself regulated, right? 53800:21:14,980 --> 00:21:17,700And when you notice that you're in the 53900:21:17,700 --> 00:21:20,060spirals of overthinking, and if you want 54000:21:20,060 --> 00:21:22,180to stop the spiral, break the spiral and 54100:21:22,180 --> 00:21:23,860reclaim your mental freedom, because 54200:21:23,860 --> 00:21:26,780you're not just looping around 54300:21:26,780 --> 00:21:28,980in that torturous cycle of beating 54400:21:28,980 --> 00:21:31,780yourself up. Which I've always, 54500:21:31,820 --> 00:21:33,740I've certainly been there. So I love you 54600:21:33,740 --> 00:21:35,780and I see you. But it's a thing that many 54700:21:35,940 --> 00:21:38,260high achieving, ambitious people do 54800:21:39,060 --> 00:21:41,020because we want to do it better next 54900:21:41,020 --> 00:21:42,500time. And when we don't excel at 55000:21:42,500 --> 00:21:43,980something, you're so used to being really 55100:21:43,980 --> 00:21:45,420good at something that when you screw it 55200:21:45,420 --> 00:21:47,460up, you're like, I'm a failure. 55300:21:48,300 --> 00:21:50,500What is the matter with me?No, you don't 55400:21:50,580 --> 00:21:51,940mean I'm not necessarily good at 55500:21:52,020 --> 00:21:54,900everything right away. It's OK, 55600:21:55,020 --> 00:21:56,140right?We want to have that common 55700:21:56,140 --> 00:21:57,780humanity and that forgiveness and that 55800:21:58,580 --> 00:22:00,660little bit of humility, right? 55900:22:01,140 --> 00:22:03,980So let's talk about the 56000:22:05,700 --> 00:22:08,58054321 grounding power pause. OK, so 56100:22:08,580 --> 00:22:11,020especially when we are in the 56200:22:11,020 --> 00:22:13,540spirals of overthinking. It's so 56300:22:13,540 --> 00:22:16,340important for you to come into your body 56400:22:16,340 --> 00:22:18,100and all power pauses take you out of your 56500:22:18,100 --> 00:22:20,100head into your body. But it's so 56600:22:20,100 --> 00:22:22,340important for us to have a tool that is 56700:22:22,340 --> 00:22:24,780really almost tactile in 56800:22:24,780 --> 00:22:27,700nature. And so this one 56900:22:27,700 --> 00:22:30,180is literally so easy. You've probably 57000:22:30,180 --> 00:22:32,020heard of it before. It's pretty popular. 57100:22:32,260 --> 00:22:35,060And so we want to look around and label 57200:22:35,060 --> 00:22:37,620or in your head or out loud, say five 57300:22:37,620 --> 00:22:40,460things that you can see. So do it with 57400:22:40,460 --> 00:22:43,140me, phone. Ring 57500:22:43,140 --> 00:22:46,100light, refrigerator, magnets, 57600:22:46,580 --> 00:22:49,380box. Take a breath. 57700:22:49,780 --> 00:22:51,380So we go five things that we can see. 57800:22:52,420 --> 00:22:54,820Four things that you can touch. Shirt, 57900:22:56,260 --> 00:22:56,980necklace, 58000:22:58,900 --> 00:23:00,340slippers underneath my feet, 58100:23:01,860 --> 00:23:04,740hair. OK, four things that you can 58200:23:04,740 --> 00:23:07,540touch. Keep breathing. 3 58300:23:07,540 --> 00:23:10,420sounds that you can hear. I 58400:23:10,420 --> 00:23:13,300hear a dog barking. I hear wind. 58500:23:15,780 --> 00:23:18,460I hear birdies. OK, 58600:23:19,300 --> 00:23:22,020so five things we can see, four things we 58700:23:22,020 --> 00:23:24,420can touch, three things we can hear, two 58800:23:24,420 --> 00:23:25,300things you can smell. 58900:23:28,020 --> 00:23:30,900I can smell lotion or maybe 59000:23:30,900 --> 00:23:32,660my hair, my hair, 59100:23:33,900 --> 00:23:36,660and I can smell my 59200:23:36,660 --> 00:23:39,540house. OK. And then number one, 59300:23:40,020 --> 00:23:42,140take one slow, big, deep breath. 59400:23:46,380 --> 00:23:47,500Let's do it again. We're going to breathe 59500:23:47,500 --> 00:23:48,180in for four, 59600:23:51,780 --> 00:23:52,420hold for two, 59700:23:54,500 --> 00:23:55,740exhale for six, out the mouth. 59800:24:03,050 --> 00:24:04,410So what we're doing here is instantly 59900:24:04,410 --> 00:24:06,130shifting you out of your head, into your 60000:24:06,130 --> 00:24:08,890body, into the present moment, stopping 60100:24:08,890 --> 00:24:11,090the cycle of overthinking in its. 60200:24:11,380 --> 00:24:13,380Tracks. So if you're watching this power 60300:24:13,380 --> 00:24:16,100pause on YouTube, this is actually part 60400:24:16,100 --> 00:24:18,180of a full episode titled 60500:24:18,420 --> 00:24:21,1804 Science-backed Ways to 60600:24:21,220 --> 00:24:24,100Stop Overthinking. Oh, to break free from 60700:24:24,140 --> 00:24:26,660overthinking. Pardon me. But actually, 60800:24:27,060 --> 00:24:29,740if you haven't already, go ahead and 60900:24:29,740 --> 00:24:32,340grab my brand new mini book. So I have a 61000:24:32,340 --> 00:24:34,340brand new free mini book called Stop 61100:24:34,340 --> 00:24:37,140Anxious Overthinking and there's 11 keys. 61200:24:37,460 --> 00:24:39,460We're going over 4 here, but we go over 61300:24:39,460 --> 00:24:41,660more of we go them in more depth in the 61400:24:41,700 --> 00:24:43,500free mini book. So make sure to check out 61500:24:43,500 --> 00:24:45,620the link in the show notes to grab that 61600:24:45,620 --> 00:24:47,780free mini book. So 61700:24:49,060 --> 00:24:51,060those are the four techniques that I 61800:24:51,060 --> 00:24:53,140wanted to share with you today. And I 61900:24:53,140 --> 00:24:55,900really know that when you 62000:24:55,900 --> 00:24:58,540use these, it will bring you 62100:24:58,900 --> 00:25:01,780so much more peace, 62200:25:02,100 --> 00:25:04,100so much more feeling of. 62300:25:06,500 --> 00:25:09,300A reclamation of your mental freedom 62400:25:09,300 --> 00:25:12,180and spaciousness. Because right now, 62500:25:13,420 --> 00:25:15,300when we get looped into these patterns of 62600:25:15,300 --> 00:25:17,780overthinking, we are 62700:25:18,180 --> 00:25:21,140feeding those thoughts, we're feeding 62800:25:21,140 --> 00:25:23,140the worries, we're feeding the fears, 62900:25:23,620 --> 00:25:25,700and that is 63000:25:26,340 --> 00:25:29,060giving your energy to that. It's really 63100:25:29,060 --> 00:25:31,060perpetrating more of that because what we 63200:25:31,060 --> 00:25:33,860focus on grows, right?And I know that 63300:25:33,860 --> 00:25:36,500it's. Can feel really challenging to 63400:25:36,500 --> 00:25:38,540break, and that's why these are pattern 63500:25:38,540 --> 00:25:40,900interrupts in the moment. Very fast, very 63600:25:40,900 --> 00:25:43,380effective, very doable, very realistic, 63700:25:43,780 --> 00:25:46,740because these are patterns and you can 63800:25:46,740 --> 00:25:48,220shift them. You've just learned about 63900:25:48,220 --> 00:25:50,180rewiring your brain, right?This is so 64000:25:50,180 --> 00:25:52,660incredible. Your brain is malleable 64100:25:52,660 --> 00:25:55,060plastic, right?Neuroplasticity is what 64200:25:55,060 --> 00:25:57,660it's called. And so it's so important to 64300:25:57,660 --> 00:25:59,620remember that you're not destined to 64400:25:59,620 --> 00:26:01,460this, right?It might be a habit that 64500:26:01,460 --> 00:26:03,540you've practiced and therefore the path 64600:26:03,540 --> 00:26:06,180is worn, right?And so it's one of those 64700:26:06,180 --> 00:26:07,780things that it takes time, it takes 64800:26:07,780 --> 00:26:10,380mental repetition, it takes practice just 64900:26:10,380 --> 00:26:12,780like anything else in order for us to 65000:26:12,780 --> 00:26:14,700master this, in order for us to catch 65100:26:14,700 --> 00:26:17,020ourselves in it. And and truth be told, 65200:26:17,060 --> 00:26:18,580is that, you know, more than likely we're 65300:26:18,580 --> 00:26:21,380never gonna eradicate this completely, 65400:26:21,380 --> 00:26:24,140right?It's something that. You'll 65500:26:24,140 --> 00:26:27,060learn to catch more quickly and and be 65600:26:27,060 --> 00:26:29,780more compassionate with while you're 65700:26:29,780 --> 00:26:32,020doing it and when you catch yourself in 65800:26:32,020 --> 00:26:34,540those patterns so that you can stop the 65900:26:34,540 --> 00:26:36,900spiral, that you can reclaim that mental 66000:26:36,900 --> 00:26:39,860freedom more quickly, right?And and 66100:26:40,020 --> 00:26:42,740find compassion with more ease, with more 66200:26:42,740 --> 00:26:45,260grace. Because when the 66300:26:45,260 --> 00:26:48,100mind has its way, it wants us to just 66400:26:49,780 --> 00:26:52,580over and over, right?And now you know why 66500:26:52,580 --> 00:26:55,340that is likely happening because it's 66600:26:55,340 --> 00:26:57,860happened. And so that's what I wanted to 66700:26:57,860 --> 00:26:59,540share with you today. I really hope that 66800:26:59,540 --> 00:27:01,180those were super insightful. Again, those 66900:27:01,180 --> 00:27:04,060are four of the 11 keys to truly doing 67000:27:04,060 --> 00:27:06,340this and making a massive shift in your 67100:27:06,340 --> 00:27:09,060life, in your energy, in your cultivation 67200:27:09,180 --> 00:27:11,220of an unshakable presence so that you can 67300:27:11,220 --> 00:27:13,220be the centered person, the grounded 67400:27:13,220 --> 00:27:15,460person that. In the vibe of your vision, 67500:27:15,460 --> 00:27:17,780the fully expressed, fully confident, 67600:27:17,780 --> 00:27:20,020fully true to yourself, in integrity with 67700:27:20,020 --> 00:27:21,780your values, like showing up from that 67800:27:21,780 --> 00:27:24,740place of who you really are and not 67900:27:24,740 --> 00:27:26,700letting anxiety and sadness and 68000:27:26,700 --> 00:27:29,380depression and stress run the show 68100:27:29,380 --> 00:27:31,940anymore. How does that 68200:27:31,940 --> 00:27:34,420sound?Because that's what's 68300:27:34,540 --> 00:27:37,220available to you 1000%. Believe me, I 68400:27:37,220 --> 00:27:39,140know this because that's what happened 68500:27:39,220 --> 00:27:41,460for me, right?It used to be that anxiety 68600:27:41,460 --> 00:27:42,980was running the show and it was running 68700:27:42,980 --> 00:27:44,980the show underneath the surface and I was 68800:27:44,980 --> 00:27:46,900frustrated with it. And it was just, it 68900:27:46,900 --> 00:27:49,220was my, it was my vibe. It was my 69000:27:49,220 --> 00:27:51,060predominant emotion and it did not feel 69100:27:51,060 --> 00:27:52,820good. I will tell you that. And I will 69200:27:52,820 --> 00:27:54,740tell you that I spent way too long with 69300:27:54,740 --> 00:27:57,700it running the show and. Which is 69400:27:57,700 --> 00:27:59,540why I am clearly getting passionately 69500:27:59,540 --> 00:28:01,100fired up about this right now, because I 69600:28:01,100 --> 00:28:03,820don't want that to be the case for you. I 69700:28:03,900 --> 00:28:05,540don't want it to last as long as it did 69800:28:05,580 --> 00:28:08,100for me. Please, for the love of all 69900:28:08,100 --> 00:28:10,740things holy. I mean, you're listening to 70000:28:10,740 --> 00:28:12,420the podcast, and if you got this far, 70100:28:13,060 --> 00:28:15,420then I know you care, right?I know you 70200:28:15,420 --> 00:28:17,060really care about your mental health. I 70300:28:17,060 --> 00:28:18,660know that you know it's important. I know 70400:28:18,660 --> 00:28:19,780that you're part of this mission of 70500:28:20,100 --> 00:28:22,820redefining success by prioritizing your 70600:28:22,820 --> 00:28:24,980health and your happiness. So. 70700:28:26,020 --> 00:28:27,540Thank you for being here. Make sure to 70800:28:27,540 --> 00:28:29,780grab the freebie. Show notes. Grab it. 70900:28:29,780 --> 00:28:32,020Grab it. Totally free. Brand new mini 71000:28:32,020 --> 00:28:34,500book. I think I just named it that so I 71100:28:34,500 --> 00:28:37,300could call it the mini book. Anyways, 71200:28:37,620 --> 00:28:39,940I hope I made you laugh. I hope I help 71300:28:39,940 --> 00:28:41,700you grow a few new brain cells in there. 71400:28:42,340 --> 00:28:43,940I am so grateful for you. Please share 71500:28:43,940 --> 00:28:46,180this episode with anyone that you know 71600:28:46,180 --> 00:28:49,100that might really benefit from this. Any 71700:28:49,100 --> 00:28:50,620just take a wild shot in the dark. Do you 71800:28:50,620 --> 00:28:52,300know anybody that is passionate, 71900:28:52,300 --> 00:28:54,900ambitious, really driven?I guarantee you 72000:28:54,980 --> 00:28:57,180they overthink from time to time. OK, so 72100:28:57,180 --> 00:28:58,820they probably could benefit. They maybe 72200:28:58,820 --> 00:29:00,020haven't come out and been like, I'm an 72300:29:00,020 --> 00:29:02,020overthinker, Megan. I mean, whatever your 72400:29:02,020 --> 00:29:04,980name is. But chances are you 72500:29:04,980 --> 00:29:06,340can just take a wild shot in the dark. 72600:29:06,340 --> 00:29:07,740Just be like, hey, I started listening to 72700:29:07,740 --> 00:29:09,420this awesome podcast. You know, she's all 72800:29:09,420 --> 00:29:10,740about supporting people who are very 72900:29:10,740 --> 00:29:12,540passionately going after their goals and 73000:29:12,540 --> 00:29:14,540sometimes get tripped up by the mental 73100:29:14,540 --> 00:29:16,340banter that's happening in their head all 73200:29:16,780 --> 00:29:19,140the time. I would appreciate that a lot. 73300:29:19,540 --> 00:29:21,700Anyways, that's all for today. Love you a 73400:29:21,700 --> 00:29:22,340lot. Bye.  

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

Struggling with anxiety that just won’t quit? If you’re a ambitious, highly sensitive woman over 40 looking for natural ways to ease anxiety this is for you! Anxiety can feel like an invisible weight, making it harder to fully enjoy life, connect with yourself, and feel at peace. But the good news? There are natural, effective ways to ease anxiety—without medication.   In this episode, we’re diving into 8 simple, science-backed ways to calm your mind and body, reduce stress, and finally feel like yourself again. Whether you’re dealing with racing thoughts, restless nights, or that constant feeling of being “on edge,” these strategies will help you find relief—naturally.   ✨ Inside this episode, you’ll learn:   A quick grounding technique to stop overthinking  Easy and fast practices to reset your nervous system  A surprising way to ease anxiety in under 60 seconds   The most powerful place to be—and why it's key for stress relief    🔥 Ready to Discover How Anxiety Is Hijacking Your Success & Holding You Back From Making a Full Impact? Then book your Anxiety Breakthrough Assessment at a special intro rate right here: https://bit.ly/hfabaintro      Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:05,920 --> 00:00:08,560Today we're talking about 8 natural ways 200:00:08,560 --> 00:00:10,560for women over 40 to ease 300:00:10,560 --> 00:00:13,120anxiety. Welcome back to another 400:00:13,160 --> 00:00:16,080episode of the Movement, Mind and Meaning 500:00:16,080 --> 00:00:17,1000podcast. I'm your host, Megan Nolan. 600:00:18,240 --> 00:00:20,480Before we get into these eight ways that 700:00:20,480 --> 00:00:23,040will support you as a human, a 800:00:23,040 --> 00:00:24,720spiritual being, having a human 900:00:24,720 --> 00:00:26,640experience, if you will, I want to share 1000:00:26,640 --> 00:00:28,160something new that I've created with you. 1100:00:28,200 --> 00:00:29,920I'm going to just give a little snippet 1200:00:29,920 --> 00:00:31,440to it. There will be more information in 1300:00:31,440 --> 00:00:33,440the show notes, but. If you are somebody 1400:00:33,440 --> 00:00:35,840who wants to know how and why high 1500:00:35,840 --> 00:00:37,680functioning anxiety might actually be 1600:00:37,680 --> 00:00:39,680hijacking your success and stopping you 1700:00:39,680 --> 00:00:41,040from making the full impact that you're 1800:00:41,040 --> 00:00:43,840here to make because of the way it might 1900:00:43,840 --> 00:00:45,760be causing you to overthink and doubt 2000:00:45,760 --> 00:00:47,600yourself and overwork and overgive and 2100:00:47,600 --> 00:00:49,040question yourself constantly and 2200:00:49,040 --> 00:00:50,560constantly feeling like you're just 2300:00:50,560 --> 00:00:52,840running on the hum of anxiety, well then 2400:00:52,840 --> 00:00:55,680my brand new high functioning 2500:00:55,680 --> 00:00:58,240anxiety breakthrough assessment is for 2600:00:58,240 --> 00:01:00,640you. OK, so it's a. 2700:01:01,120 --> 00:01:02,800Dee dive into where you're at and where 2800:01:02,800 --> 00:01:04,080you want to be and the plan to get you 2900:01:04,080 --> 00:01:06,760there and you'll get your anxiety impact 3000:01:06,760 --> 00:01:09,040score, some success pattern interrupts, 3100:01:09,280 --> 00:01:12,240as well as a breakthrough. Road 3200:01:12,240 --> 00:01:14,1000map for you to use and to follow. 3300:01:14,1000 --> 00:01:17,200OK, so I want you to take a look at that. 3400:01:17,200 --> 00:01:18,400It's in the show notes. If you're one of 3500:01:18,400 --> 00:01:19,1000the first few people to grab it, it's at 3600:01:19,1000 --> 00:01:22,920an incredibly no-brainer 3700:01:22,920 --> 00:01:25,440investment offer because it is brand new. 3800:01:25,680 --> 00:01:27,600And even if you're not one of the 1st 10 3900:01:27,600 --> 00:01:29,360people, it's still gonna be at a really 4000:01:29,360 --> 00:01:32,160incredible level. So that it's super 4100:01:32,160 --> 00:01:33,680available because I want you to have 4200:01:33,680 --> 00:01:34,960these tools, this clarity, this 4300:01:34,960 --> 00:01:37,680direction, this understanding, right?And. 4400:01:38,080 --> 00:01:40,080And recognize that this is, again, a way 4500:01:40,080 --> 00:01:41,680for you to get to know yourself better. 4600:01:41,680 --> 00:01:43,800So it's all the information is going to 4700:01:43,800 --> 00:01:45,080be in the show notes. Go ahead and click 4800:01:45,080 --> 00:01:46,720that and grab on. If that feels like 4900:01:47,040 --> 00:01:48,720you've just been searching for answers 5000:01:48,760 --> 00:01:50,160and you're like, please, somebody tell me 5100:01:50,160 --> 00:01:51,840how this is still happening and why. 5200:01:52,320 --> 00:01:53,680That's what the assessment's all about. 5300:01:53,880 --> 00:01:55,840OK, so let's get into it. 5400:01:56,560 --> 00:01:59,200Numero uno movement. 5500:01:59,600 --> 00:02:01,880Movement is mind medicine. That's one of 5600:02:01,880 --> 00:02:03,920the tenants of this show. Movement is 5700:02:03,920 --> 00:02:05,1000body medicine. Movement is soul medicine. 5800:02:06,640 --> 00:02:08,520And so that's why it's number one. I did 5900:02:08,520 --> 00:02:10,560a whole episode on this episode 54, 6000:02:10,960 --> 00:02:12,840talking about how important it is to move 6100:02:12,840 --> 00:02:15,760your body every day. Because darling, 6200:02:15,920 --> 00:02:18,400in case you forgot, you're not a rock. 6300:02:18,800 --> 00:02:21,440You're not a tree. You're a human 6400:02:21,440 --> 00:02:24,200being. And that's you and 6500:02:24,200 --> 00:02:26,160me. Anyways, I love rhyming. 6600:02:27,840 --> 00:02:29,720The thing is, is that we tend to have 6700:02:29,720 --> 00:02:31,760very sedentary lifestyles, which is of 6800:02:31,760 --> 00:02:34,480course impacting our posture. Increases 6900:02:34,480 --> 00:02:36,560our stress levels, affects our hormones, 7000:02:36,600 --> 00:02:38,480affects, you know, our digestion, our 7100:02:38,480 --> 00:02:41,440metabolism, everything. And so move, move 7200:02:41,440 --> 00:02:42,960your body daily, move in a way that feels 7300:02:42,960 --> 00:02:45,360good to you. I'm not saying exercise, I'm 7400:02:45,360 --> 00:02:47,360saying move your body, right. We're 7500:02:47,360 --> 00:02:49,200moving blood flow, we're moving lymphatic 7600:02:49,200 --> 00:02:51,680flow, we're moving chronic energy flow 7700:02:51,680 --> 00:02:53,480through your body. And that's where we 7800:02:53,480 --> 00:02:54,960get that uplifting, 7900:02:55,520 --> 00:02:58,280effervescent, you know. I feel good. You 8000:02:58,280 --> 00:02:59,520know, when you feel strong, you feel 8100:02:59,520 --> 00:03:01,400confident, you feel sexy in your body, it 8200:03:01,400 --> 00:03:03,080changes things for you, right?And there's 8300:03:03,080 --> 00:03:04,600so much science behind that. And we go 8400:03:04,600 --> 00:03:06,1000deep into that into episode 54. So if you 8500:03:06,1000 --> 00:03:08,600haven't listened to that one, go back and 8600:03:08,600 --> 00:03:10,320listen to that because it is all about 8700:03:10,320 --> 00:03:13,080that movement is mind medicine. That is 8800:03:13,080 --> 00:03:15,880#1 #2, we're kind of 8900:03:16,080 --> 00:03:17,1000move through the day here. One of the 9000:03:17,1000 --> 00:03:20,320huge pieces, one of the pillars inside 9100:03:20,320 --> 00:03:21,960the flow framework, which is the tool set 9200:03:21,960 --> 00:03:23,600that I use and share with all my clients, 9300:03:23,1000 --> 00:03:26,960is having a morning routine. And before 9400:03:26,960 --> 00:03:29,200you go, try run away. If you're not a 9500:03:29,200 --> 00:03:31,120quote UN quote morning person, it doesn't 9600:03:31,280 --> 00:03:33,120have to be at any certain time for it to 9700:03:33,120 --> 00:03:35,840be a morning routine. OK, OKAre you OK 9800:03:35,840 --> 00:03:37,720now?You're not getting itchy on the 9900:03:37,720 --> 00:03:40,640inside. OK, so it 10000:03:40,640 --> 00:03:42,360can be any time of day, right? 10100:03:42,360 --> 00:03:44,720Essentially. I mean, I guess technically 10200:03:44,720 --> 00:03:46,360before noon, but you know, I'm a bit of a 10300:03:46,360 --> 00:03:48,720rule breaker breaker. So whatever time, 10400:03:49,120 --> 00:03:51,520it's more about about that intentional 10500:03:51,520 --> 00:03:54,480pause for yourself. Because when 10600:03:54,480 --> 00:03:56,600we are in that full force, going, going, 10700:03:56,600 --> 00:03:58,240going all the time energy, and we're not 10800:03:58,240 --> 00:04:00,640intentionally starting with a 10900:04:00,640 --> 00:04:03,520moment or 20 minutes or 5 1/2 11000:04:03,520 --> 00:04:05,480minutes, however length of time that you 11100:04:05,520 --> 00:04:07,960choose to to allocate and dedicate to 11200:04:07,1000 --> 00:04:09,680your morning routine, then you're just 11300:04:09,680 --> 00:04:11,360going into default mode, right?And we 11400:04:11,360 --> 00:04:14,320tend to. If we wake up and we're just go, 11500:04:14,320 --> 00:04:16,440go, go, go, go, we're tripping the 11600:04:17,200 --> 00:04:18,960sympathetic stress response right out of 11700:04:18,960 --> 00:04:20,480the gates, right?And so we know that 11800:04:20,480 --> 00:04:22,240anxiety is a response to stress in our 11900:04:22,240 --> 00:04:24,1000body. And so it's really important 12000:04:24,1000 --> 00:04:27,040that you just have that foundation for 12100:04:27,040 --> 00:04:29,600the day in your morning routine. And so 12200:04:29,600 --> 00:04:32,320again, this can be literally 2 1/2 12300:04:32,320 --> 00:04:33,600minutes while you're brushing your teeth. 12400:04:33,840 --> 00:04:35,1000Or it might be, in my case, an hour and a 12500:04:36,080 --> 00:04:38,160half. OK. And so for me, I'll just tell 12600:04:38,160 --> 00:04:40,840you what mine is, is I always have a big 12700:04:40,840 --> 00:04:42,960glass of warm water with some Himalayan 12800:04:42,1000 --> 00:04:45,440sea salt and some lime or citrus. I like, 12900:04:45,520 --> 00:04:47,720I prefer lime, but I know lemon. A lot of 13000:04:47,720 --> 00:04:49,520people talk about lemon, but I love lime. 13100:04:49,1000 --> 00:04:52,480And as I drink that, I do my meditation. 13200:04:52,480 --> 00:04:55,040And you know, as somebody myself, I have 13300:04:55,040 --> 00:04:57,920high functioning anxiety. And especially 13400:04:57,920 --> 00:04:59,680if I wake up feeling anxious, 13500:05:00,720 --> 00:05:02,400sitting and meditating and just like 13600:05:02,400 --> 00:05:05,280breathing, meditating is is really 13700:05:05,280 --> 00:05:07,040challenging for me. And I find I spend 13800:05:07,360 --> 00:05:10,120most of the time actually thinking and 13900:05:10,160 --> 00:05:12,240or frustrated with myself because I'm 14000:05:12,240 --> 00:05:13,200thinking that I'm supposed to be 14100:05:13,200 --> 00:05:15,200meditating and like I'm not in the gap by 14200:05:15,200 --> 00:05:17,760any means. So for me, my 14300:05:17,920 --> 00:05:20,400go-to for meditation is mantra. 14400:05:20,720 --> 00:05:23,200So I use different mantras. So mantras 14500:05:23,200 --> 00:05:25,280can be anything, any sort of sacred sound 14600:05:25,280 --> 00:05:27,920that you feel. Emotionally 14700:05:27,920 --> 00:05:30,360connected to. Classically they would be 14800:05:30,360 --> 00:05:33,360given to you by your teacher based on 14900:05:33,360 --> 00:05:34,760where you're at and where you wanted to 15000:05:34,800 --> 00:05:37,560go. But there's so many out there and 15100:05:37,560 --> 00:05:40,080this is non denominational like whatever 15200:05:40,080 --> 00:05:42,800word you feel really called 15300:05:42,800 --> 00:05:45,440to. Maybe it's Yahweh, maybe it's Allah, 15400:05:45,440 --> 00:05:47,920maybe whatever it is for you. I love and 15500:05:47,920 --> 00:05:50,040I celebrate that and I honor that and and 15600:05:50,640 --> 00:05:52,880it might be something more, 15700:05:53,760 --> 00:05:56,480you know, love. Love, love, 15800:05:56,480 --> 00:05:58,480whatever, right?And so for me, you know, 15900:05:58,480 --> 00:06:00,160based on what I'm working through and on 16000:06:00,160 --> 00:06:02,040in my own life, I choose my mantra based 16100:06:02,040 --> 00:06:04,560on that. Currently I have the mantra 16200:06:05,560 --> 00:06:08,160Om Gam Shri Mahalakshmiye 16300:06:08,160 --> 00:06:10,960Namaha. So that is a mantra 16400:06:11,280 --> 00:06:13,960about and to Ganesha, who's the 16500:06:13,960 --> 00:06:16,960remover of obstacles, and Lakshmi, who 16600:06:16,960 --> 00:06:19,280is the goddess of abundance, and it's 16700:06:19,440 --> 00:06:21,520removing any obstacles, internal, 16800:06:21,560 --> 00:06:24,560external. To more fully express love and 16900:06:24,560 --> 00:06:27,160joy and opportunities and abundance in 17000:06:27,160 --> 00:06:28,1000whatever form. So that's the mantra that 17100:06:29,040 --> 00:06:31,880I'm using currently. OK, so I do my 17200:06:31,880 --> 00:06:34,560meditation and then I do my movement. 17300:06:34,720 --> 00:06:37,120And that's, you know, my doing my physio 17400:06:37,120 --> 00:06:39,520exercises for my shoulder, doing my doing 17500:06:39,520 --> 00:06:41,280my workout, doing my yoga, doing doing my 17600:06:41,280 --> 00:06:43,840core activation, embodying my intentions 17700:06:43,840 --> 00:06:46,200for the day. That is, you know, usually 17800:06:46,200 --> 00:06:48,520about an hour doing cardio. I I dance, 17900:06:48,520 --> 00:06:50,880whatever. I just, I just do some stuff 18000:06:50,880 --> 00:06:53,880that feels good to me. And then I ground 18100:06:53,880 --> 00:06:56,520out and I connect into my soul self and 18200:06:56,520 --> 00:06:58,1000then up, up and away. That's my morning 18300:06:58,1000 --> 00:07:01,280routine. So it can be whatever you want, 18400:07:01,520 --> 00:07:02,880OK?It can be whatever you want. Let's 18500:07:02,880 --> 00:07:04,800just say that. But it's really that like 18600:07:04,920 --> 00:07:07,600supercharged to the day. Speaking of 18700:07:07,600 --> 00:07:10,560that, that's that starts the day. OK. So 18800:07:10,560 --> 00:07:11,840let's just say that's the beginning of 18900:07:11,840 --> 00:07:13,680the trajectory. We're up, the plane has 19000:07:13,920 --> 00:07:16,480lifted off. And as we go and we're flying 19100:07:16,480 --> 00:07:18,480through space or you are the plane and 19200:07:18,480 --> 00:07:20,520you're flying through the day, it's very 19300:07:20,520 --> 00:07:23,080important that you. Pause throughout the 19400:07:23,080 --> 00:07:25,320day to notice how you're feeling and to 19500:07:25,1000 --> 00:07:27,720take some time for yourself to 19600:07:28,320 --> 00:07:30,800shift back into a more 19700:07:30,800 --> 00:07:33,440centered, grounded, regulated state in 19800:07:33,440 --> 00:07:34,880your nervous system. So you're back in 19900:07:34,880 --> 00:07:36,600calm authority, you're back in that 20000:07:36,600 --> 00:07:39,200connected awareness, and that comes 20100:07:39,200 --> 00:07:42,160through power pauses. So power pauses 20200:07:42,160 --> 00:07:43,560are little mindful moments throughout the 20300:07:43,560 --> 00:07:45,840day where you are tuning into yourself. 20400:07:45,840 --> 00:07:47,480You're shifting out of the head into the 20500:07:47,480 --> 00:07:49,560heart, right?Going from the mind to the 20600:07:49,560 --> 00:07:51,320body, and the body is the seat of your 20700:07:51,320 --> 00:07:53,600intelligence. And so you're in a in a 20800:07:53,600 --> 00:07:56,160sense, no, in essence, there we go. 20900:07:56,640 --> 00:07:59,280You are taking control of your 21000:07:59,280 --> 00:08:01,760focus. You are where your attention is. 21100:08:02,160 --> 00:08:03,920And especially if you're having an 21200:08:03,960 --> 00:08:06,200anxious day or a sad day, we tend to 21300:08:06,200 --> 00:08:08,560focus there, right?And so when we take a 21400:08:08,560 --> 00:08:11,160power pause. That's literally just taking 21500:08:11,160 --> 00:08:12,960a time out and whatever that is for you. 21600:08:12,960 --> 00:08:14,360Maybe you dance, maybe you shake, maybe 21700:08:14,360 --> 00:08:16,080you go outside with the dog, maybe you go 21800:08:16,080 --> 00:08:18,160for a little jog around the block, maybe 21900:08:18,160 --> 00:08:19,800you bounce on a trampoline, maybe you use 22000:08:19,800 --> 00:08:21,720one of your, you know, many different 22100:08:21,720 --> 00:08:23,440tools that you have kicking around the 22200:08:23,440 --> 00:08:24,760house and you just have some time for 22300:08:24,760 --> 00:08:26,640yourself. OK, So what we're doing there 22400:08:26,640 --> 00:08:29,520is is quieting. 22500:08:29,760 --> 00:08:30,960It's kind of like, you know, when you're 22600:08:30,960 --> 00:08:32,800on a long international flight and they 22700:08:33,040 --> 00:08:34,640they feed everybody and then they take 22800:08:34,640 --> 00:08:35,680the lights down and they're like, 22900:08:35,680 --> 00:08:38,560everyone have a nap now. It's like 23000:08:38,600 --> 00:08:41,400that. We went to Japan in November and I 23100:08:41,400 --> 00:08:43,840was like, is this, is this, are we having 23200:08:43,840 --> 00:08:46,320nap time?Like, this is great. They feed 23300:08:46,320 --> 00:08:47,800you and then they're like, lay down for a 23400:08:47,800 --> 00:08:50,720little rest. And so and 23500:08:50,720 --> 00:08:52,400you can have a rest, right, if that's 23600:08:52,400 --> 00:08:54,880your jam. OK. So power pauses. So we have 23700:08:54,880 --> 00:08:56,880move your body, morning routine, power 23800:08:56,880 --> 00:08:58,560pauses. So now we're, you know, we're 23900:08:58,560 --> 00:08:59,1000cruising altitude and it's like, you 24000:08:59,1000 --> 00:09:01,200know, on the plane, they bring you snacks 24100:09:01,200 --> 00:09:02,480periodically and they're like, would you 24200:09:02,480 --> 00:09:04,400like a drink?And then you're like, of 24300:09:04,400 --> 00:09:06,320course, I would love a fizzy water. Thank 24400:09:06,320 --> 00:09:08,320you so much. And so it's that like 24500:09:08,480 --> 00:09:10,560dripping it throughout the day, right?And 24600:09:10,560 --> 00:09:13,280and I want to keep my analogy. 24700:09:13,280 --> 00:09:14,920Actually, let's put the analogy in here 24800:09:14,920 --> 00:09:16,200because I'm talking about it and it's 24900:09:16,200 --> 00:09:17,760going to work well. So #4 25000:09:18,640 --> 00:09:21,520hydration and nourishment throughout the 25100:09:21,520 --> 00:09:24,160day. OK, so this is really important. I 25200:09:24,160 --> 00:09:26,560know when you get in a flow state or 25300:09:26,560 --> 00:09:28,360you're hyper fixated on something, you 25400:09:28,360 --> 00:09:30,800probably forget to even pee, let alone 25500:09:30,800 --> 00:09:33,520drink enough water or eat consistently 25600:09:33,520 --> 00:09:35,760throughout the day. OK, so I know that 25700:09:35,760 --> 00:09:37,800it's OK. I get that myself. I get that 25800:09:37,800 --> 00:09:39,960myself because it's a thing, right? 25900:09:39,960 --> 00:09:41,760Typically we kind of just power through 26000:09:41,880 --> 00:09:43,840until we realize, like, I feel a little 26100:09:43,840 --> 00:09:45,800bit funny and you're just powered on oat 26200:09:45,800 --> 00:09:47,880milk lattes and like the 3 1/2 almonds 26300:09:47,880 --> 00:09:50,480that you found. And so hydration is very 26400:09:50,480 --> 00:09:52,320key, but especially in integrating 26500:09:52,360 --> 00:09:53,960electrolytes. So it's important for you 26600:09:53,960 --> 00:09:55,800to be fully hydrated by replenishing your 26700:09:55,800 --> 00:09:57,840electrolytes, especially if you are 26800:09:57,840 --> 00:09:58,960moving your body and you're getting 26900:09:58,960 --> 00:10:00,800sweaty, OK. And if you're a warm person 27000:10:00,800 --> 00:10:02,400or you like me and you live in a warm 27100:10:02,400 --> 00:10:03,720climate and you're sweating like right 27200:10:03,720 --> 00:10:05,1000now, it's very important for you to 27300:10:05,1000 --> 00:10:08,960replenish those. OK. So you know, 27400:10:08,960 --> 00:10:10,680maybe the liquid IV, there's a bunch of 27500:10:10,680 --> 00:10:12,560different products that are really great 27600:10:12,560 --> 00:10:13,760and just make sure that they don't have a 27700:10:13,760 --> 00:10:16,360load of sugar, OK. So making sure you're 27800:10:16,360 --> 00:10:19,040hydrated. And then having 27900:10:19,200 --> 00:10:21,440snacks throughout the day so that you can 28000:10:21,440 --> 00:10:23,680keep your blood sugar level. I don't know 28100:10:23,680 --> 00:10:25,920about you, but when my blood sugar drops, 28200:10:26,240 --> 00:10:28,680I feel anxious. And it actually is 28300:10:28,680 --> 00:10:30,480scientifically valid because when your 28400:10:30,480 --> 00:10:32,720blood sugar goes down, it's a potential 28500:10:32,720 --> 00:10:34,880threat to your body. And so it activates 28600:10:34,880 --> 00:10:36,640the sympathetic fight, flight, freeze, 28700:10:36,960 --> 00:10:39,520fawn response. So it can trigger anxiety 28800:10:39,520 --> 00:10:41,760in those of us who are prone to it. So 28900:10:41,840 --> 00:10:44,120really important is that we are eating 29000:10:44,240 --> 00:10:47,120really solid protein rich, you know, 29100:10:47,120 --> 00:10:48,840healthy fats throughout the day. In 29200:10:48,840 --> 00:10:50,400particular, we want to make sure that 29300:10:50,400 --> 00:10:52,320we're getting magnesium. So magnesium is 29400:10:52,320 --> 00:10:54,400calming and relaxing. So magnesium that's 29500:10:54,400 --> 00:10:56,880like spinach and almonds as well as 29600:10:56,880 --> 00:10:58,600getting your omega threes and that might 29700:10:58,600 --> 00:11:00,560be through, you know, supplementation or 29800:11:00,560 --> 00:11:02,320it might be through nuts and flax seeds 29900:11:02,320 --> 00:11:04,520or fish oils if that's your thing. And 30000:11:04,520 --> 00:11:06,120then having solid protein throughout the 30100:11:06,120 --> 00:11:07,840day so that you are just and again that 30200:11:07,840 --> 00:11:09,240doesn't necessarily have to be animal 30300:11:09,240 --> 00:11:11,280protein, it can be whatever. Your body 30400:11:11,280 --> 00:11:12,880likes, but just having those throughout 30500:11:12,880 --> 00:11:14,240the day, right?It's kind of let's keep 30600:11:14,240 --> 00:11:15,920with our plane analogy, how they 30700:11:15,920 --> 00:11:17,600periodically come and give you snacks. 30800:11:17,600 --> 00:11:19,360Not great snacks on the plane, but you 30900:11:19,360 --> 00:11:20,800get the idea. They want to keep you fed 31000:11:20,920 --> 00:11:23,520and happy and you know, something to do 31100:11:23,520 --> 00:11:26,080when you're on a long flight. OK, And so 31200:11:26,880 --> 00:11:29,400that was so we're up to #4. #5 31300:11:30,160 --> 00:11:32,240is let's keep our plane analogy. OK, so 31400:11:32,240 --> 00:11:33,400you're on the plane and you're getting 31500:11:33,400 --> 00:11:34,720close to the destination and then you 31600:11:34,720 --> 00:11:36,800notice them beginning to prepare for the 31700:11:36,800 --> 00:11:39,320descent. Flight attendants, please 31800:11:39,320 --> 00:11:40,640prepare for landing. And so then they 31900:11:40,640 --> 00:11:41,960start doing things and then they come 32000:11:41,960 --> 00:11:43,360around and they tell you to put the seat 32100:11:43,360 --> 00:11:44,880up and put the tray away and please put 32200:11:44,880 --> 00:11:47,840your bag back underneath and then you can 32300:11:47,840 --> 00:11:49,680feel the plane decelerating. You can feel 32400:11:49,680 --> 00:11:52,640it begin to slow down that 32500:11:52,640 --> 00:11:55,480landing routine and ritual of the 32600:11:55,480 --> 00:11:57,120plane before we actually get anywhere 32700:11:57,120 --> 00:11:59,580near the gate. That slowing process is 32800:11:59,580 --> 00:12:02,060what your evening experience is in your 32900:12:02,060 --> 00:12:03,820body, right?Especially if you're just 33000:12:04,940 --> 00:12:07,260powering through the day, running on 33100:12:07,260 --> 00:12:09,980caffeine and cortisol and just like all 33200:12:10,100 --> 00:12:13,100through the day. Those of you 33300:12:13,100 --> 00:12:14,940watching on YouTube just saw a really 33400:12:14,940 --> 00:12:16,980funny face I just made. If you're 33500:12:16,980 --> 00:12:18,580listening just to the podcast, just 33600:12:18,580 --> 00:12:20,380imagine I look like kind of crazy. 33700:12:21,100 --> 00:12:23,660Anyways, evening 33800:12:23,660 --> 00:12:26,460experience. A slowing down process for 33900:12:26,460 --> 00:12:29,180the body and the mind to prepare you for 34000:12:29,220 --> 00:12:31,740a deep, restful, rejuvenating sleep. 34100:12:32,140 --> 00:12:34,500And it's essentially that deceleration 34200:12:34,500 --> 00:12:37,300process, right?And so, so important 34300:12:37,300 --> 00:12:40,220because your sleep is so important 34400:12:40,220 --> 00:12:42,140and. You know, it could have been its own 34500:12:42,140 --> 00:12:44,860category because of how restorative it is 34600:12:44,860 --> 00:12:47,100for the brain and for the body, but it's 34700:12:47,100 --> 00:12:48,940part of the evening experience. So I'll 34800:12:48,940 --> 00:12:51,220just give it a give it a shout out right 34900:12:51,220 --> 00:12:53,580here. Right now is that making sure that 35000:12:53,580 --> 00:12:56,220you have a set bedtime, your 35100:12:56,220 --> 00:12:59,100body, your your circadian rhythm loves 35200:12:59,100 --> 00:13:00,620consistency. That's why it's called 35300:13:00,620 --> 00:13:02,580rhythm and it's rhythmic, right?It's it's 35400:13:02,580 --> 00:13:05,500got a pattern to it. And so making sure 35500:13:05,500 --> 00:13:07,340that you, you know, do your best to stick 35600:13:07,340 --> 00:13:09,260to that and you're reducing your screen 35700:13:09,260 --> 00:13:11,580time, you're unwinding, not drinking too 35800:13:11,580 --> 00:13:13,180much, but maybe you have a nice unwind 35900:13:13,180 --> 00:13:15,780tea or something like unwind tea at the 36000:13:15,780 --> 00:13:17,260end of the day so that you can settle 36100:13:17,260 --> 00:13:19,820yourself down, maybe reading, journaling, 36200:13:19,820 --> 00:13:22,500yoga, whatever. OK, so evening experience 36300:13:22,500 --> 00:13:24,420so important to prep you for beautiful 36400:13:24,420 --> 00:13:27,340sleep. And then here what we want to 36500:13:27,340 --> 00:13:30,220make sure to do is. As 36600:13:30,220 --> 00:13:32,260we navigate. So now you know we're going 36700:13:32,260 --> 00:13:35,260to leave the plane analogy here. Wait 36800:13:36,700 --> 00:13:39,58012345678. OK, 36900:13:39,580 --> 00:13:41,420well yeah, let's we'll make sleep its own 37000:13:41,420 --> 00:13:42,940cause I accidentally put power pauses 37100:13:42,940 --> 00:13:43,420twice. 37200:13:46,060 --> 00:13:47,660So we have the evening, evening 37300:13:47,660 --> 00:13:50,460experience and then making sure that you 37400:13:50,460 --> 00:13:53,020are getting enough solid quality rest, 37500:13:53,020 --> 00:13:55,100right?Because. That's where the protein 37600:13:55,100 --> 00:13:56,540rich snacks throughout the day, because 37700:13:56,540 --> 00:13:58,940people with spikes in their cortisol will 37800:13:58,940 --> 00:14:00,580typically wake between 1:00 and 3:00 in 37900:14:00,780 --> 00:14:01,820the morning. If you're waking up 38000:14:01,820 --> 00:14:03,660consistently at that time, that might 38100:14:03,660 --> 00:14:05,460mean that you need to eat more fats and 38200:14:05,980 --> 00:14:08,620protein later on in the day so that we 38300:14:08,620 --> 00:14:10,300can keep you satiated all throughout the 38400:14:10,300 --> 00:14:12,340night and that you're not waking up with 38500:14:12,340 --> 00:14:15,340that AM anxiety, which is classic when 38600:14:15,340 --> 00:14:17,260people have higher cortisol levels 38700:14:17,500 --> 00:14:20,060because of anxiety or or constant 38800:14:20,060 --> 00:14:22,740stress, OK. All right, so we have move 38900:14:22,740 --> 00:14:25,580your body, morning routine, power pauses, 39000:14:26,060 --> 00:14:28,780evening experience, sleep, 39100:14:29,620 --> 00:14:32,460OK, so sleep, snacks and hydration 39200:14:32,940 --> 00:14:35,580and then fierce 39300:14:36,060 --> 00:14:39,020self compassion. So self compassion 39400:14:39,020 --> 00:14:40,940is a combination of three things is 39500:14:40,940 --> 00:14:42,740mindfulness. It's an awareness of what 39600:14:42,740 --> 00:14:45,500our focus is on in that present moment as 39700:14:45,500 --> 00:14:47,620well as common humanity and recognizing 39800:14:47,620 --> 00:14:49,660that you know what a lot of people 39900:14:49,660 --> 00:14:52,060experience these things and. It's not 40000:14:52,060 --> 00:14:53,780abnormal for us to get really stressed 40100:14:53,780 --> 00:14:55,900out or get really overwhelmed. And 40200:14:56,540 --> 00:14:58,860it's really, you know, it's quite normal 40300:14:58,860 --> 00:15:01,100to make mistakes or whatever, because in 40400:15:01,100 --> 00:15:02,700our mind, especially in a stressed mind, 40500:15:02,700 --> 00:15:04,500it gets hyper fixated on the mistakes and 40600:15:04,500 --> 00:15:06,220the problems. And so having that 40700:15:06,220 --> 00:15:08,140recognition and taking a step back of 40800:15:08,140 --> 00:15:10,140like, oh, well, yeah, this happens, this 40900:15:10,140 --> 00:15:11,980is normal. It's OK, OKSo 41000:15:12,860 --> 00:15:15,420fear self-compassion is mindfulness, 41100:15:15,980 --> 00:15:18,460common humanity and kindness. And The 41200:15:18,460 --> 00:15:19,900thing is, is that when we're experiencing 41300:15:19,900 --> 00:15:21,100stress, we're hardwired for the 41400:15:21,100 --> 00:15:23,540negativity bias, fixated on the faults, 41500:15:23,540 --> 00:15:25,900the flaws, the problems. It can be really 41600:15:25,900 --> 00:15:27,620challenging for us to be at all gentle 41700:15:27,620 --> 00:15:30,260with ourselves. And so really that's 41800:15:30,260 --> 00:15:32,940where it's so important for us to make 41900:15:32,940 --> 00:15:34,820sure that we are practicing this fierce 42000:15:34,820 --> 00:15:37,060self-compassion. And that's it's such an 42100:15:37,060 --> 00:15:39,180interesting distinction because there's 42200:15:39,260 --> 00:15:40,660within that fierceness there's a 42300:15:40,660 --> 00:15:43,660tenderness, but also that boundary and 42400:15:43,660 --> 00:15:46,380that intentionality. And so 42500:15:46,380 --> 00:15:48,220I'm listening to a book about this, so 42600:15:48,220 --> 00:15:50,700more to come on on self-compassion. But 42700:15:51,180 --> 00:15:53,180it's really important and it's actually 42800:15:53,180 --> 00:15:56,140the antidote to stress 42900:15:56,220 --> 00:15:58,940and anxiety and sadness is 43000:15:58,940 --> 00:16:00,660learning to be patient and loving with 43100:16:00,660 --> 00:16:03,100ourself. Because when we are taking our 43200:16:03,100 --> 00:16:04,620power pauses and we're coming out of the 43300:16:04,620 --> 00:16:06,100head and into the mind, it's easier, 43400:16:06,540 --> 00:16:09,100easier, not easy sometimes, but 43500:16:09,100 --> 00:16:11,420easier for us to access that higher 43600:16:11,420 --> 00:16:14,060wisdom and that inner guidance. That is 43700:16:14,060 --> 00:16:16,300compassion. That is kindness. That is 43800:16:16,300 --> 00:16:18,740understanding that things happen, right. 43900:16:18,740 --> 00:16:20,940And so it's so important. I was freaking 44000:16:20,940 --> 00:16:22,180out that I didn't have my mic on, but 44100:16:22,180 --> 00:16:23,980we're good. It's so important that we 44200:16:23,980 --> 00:16:26,180practice the same level of care and 44300:16:26,180 --> 00:16:28,380tending and tenderness with 44400:16:28,380 --> 00:16:30,700ourselves as we do with other people. 44500:16:31,820 --> 00:16:34,580OK, so that's #7. And 44600:16:34,580 --> 00:16:37,540then so fear self compassion. And 44700:16:37,540 --> 00:16:40,060then really the last one 44800:16:40,060 --> 00:16:43,020is the power of know. 44900:16:43,860 --> 00:16:45,900And the power of no is 45000:16:46,780 --> 00:16:49,260learning to set boundaries for ourself 45100:16:49,340 --> 00:16:51,220and learning that no is a complete 45200:16:51,220 --> 00:16:53,500sentence and learning that we can take a 45300:16:53,500 --> 00:16:56,220power pause, especially this happened, 45400:16:56,220 --> 00:16:57,740you know, recently. We can get, we can 45500:16:57,740 --> 00:16:59,420get caught up in an idea and we're really 45600:16:59,420 --> 00:17:01,420excited about it and and we start, you 45700:17:01,420 --> 00:17:03,580know, saying, you know, committing to 45800:17:03,580 --> 00:17:05,420things. And then we have a moment after 45900:17:05,420 --> 00:17:06,500and we realize, is that, is 46000:17:10,100 --> 00:17:12,980that what I really want to do?And so it's 46100:17:12,980 --> 00:17:15,820a recognition that as we learn more about 46200:17:15,820 --> 00:17:18,700yourself, you can, you can say, 46300:17:18,940 --> 00:17:21,020wow, that's a great idea. Give me some 46400:17:21,020 --> 00:17:22,860time to think about it. And then you can 46500:17:22,860 --> 00:17:24,780think about it because many of us are 46600:17:24,780 --> 00:17:26,780people pleasers in this community, right. 46700:17:26,780 --> 00:17:29,420We were especially women or that were, 46800:17:29,420 --> 00:17:31,220you know, identify as women. We tend to 46900:17:31,260 --> 00:17:33,340be like very, yes, sure, that's that 47000:17:33,340 --> 00:17:35,500works for me. And we can figure we try to 47100:17:35,500 --> 00:17:37,740support and show up and give because. 47200:17:38,100 --> 00:17:39,380That's loving, that's kind, that's 47300:17:39,380 --> 00:17:40,620beautiful. But it's so important that we 47400:17:40,620 --> 00:17:42,620have a boundary around that in a way that 47500:17:42,620 --> 00:17:45,100feels good to you, right?And so 47600:17:45,580 --> 00:17:48,460learning how to to honor yourself, 47700:17:48,460 --> 00:17:50,500which is for yourself compassion, to 47800:17:51,660 --> 00:17:54,060do something that, you know, is a 47900:17:54,060 --> 00:17:56,180beautiful reciprocal relationship, that's 48000:17:56,180 --> 00:17:57,740a compromise that that works for 48100:17:57,740 --> 00:17:59,940everyone. And that feels really good to 48200:17:59,980 --> 00:18:02,740be able to assert yourself in the moment 48300:18:02,740 --> 00:18:05,580to say. OK, actually let me just think on 48400:18:05,580 --> 00:18:07,500that and then come back and do, are you a 48500:18:07,580 --> 00:18:09,980yes, are you a yes, yes, yes 48600:18:10,460 --> 00:18:12,380Or do you have questions or do you need 48700:18:12,380 --> 00:18:14,380time or are you a no, right. And so 48800:18:14,380 --> 00:18:16,300that's part of the fear self-compassion 48900:18:16,300 --> 00:18:18,700is, is learning to have that boundary in 49000:18:18,700 --> 00:18:21,020that line and say no. And that can be 49100:18:21,020 --> 00:18:23,180really challenging, especially when you 49200:18:23,180 --> 00:18:25,020pride yourself on being able to do it 49300:18:25,020 --> 00:18:27,980all, which I definitely 49400:18:28,460 --> 00:18:31,260used to, not going to lie, so. 49500:18:31,980 --> 00:18:34,060Really that's so important. That's so 49600:18:34,060 --> 00:18:37,020important. And the the last thing is 49700:18:37,580 --> 00:18:39,340actually and and this probably could fit 49800:18:39,340 --> 00:18:42,260into all of them in any in in a way is 49900:18:42,260 --> 00:18:44,700that actually this works for this one is 50000:18:44,700 --> 00:18:46,140that when we're in that moment when we 50100:18:46,140 --> 00:18:48,540are we're feeling oh, I don't know what 50200:18:48,540 --> 00:18:51,180should I do the power of now 50300:18:52,220 --> 00:18:53,740and it's so important for us to be 50400:18:53,740 --> 00:18:56,140present in the now. And 50500:18:56,180 --> 00:18:58,780when we have these challenges, right, 50600:18:58,780 --> 00:19:01,220anxiety will tend to pull us forward into 50700:19:01,660 --> 00:19:04,380worry or anticipation or fear or doubt 50800:19:04,380 --> 00:19:06,460about the future. And depression will 50900:19:06,460 --> 00:19:08,900tend to pull us back into rumination and 51000:19:08,900 --> 00:19:10,740frustration about mistakes, about the 51100:19:10,780 --> 00:19:13,540past. And so it's so important to bring 51200:19:13,540 --> 00:19:15,820yourself into the now so we can make that 51300:19:15,820 --> 00:19:17,820aligned decision for whatever that is for 51400:19:17,820 --> 00:19:19,580you or just be present with whatever's 51500:19:19,580 --> 00:19:21,180happening. And that's really essentially 51600:19:21,460 --> 00:19:24,060a power pause, right?And so. Those are 51700:19:24,060 --> 00:19:25,500what I wanted to share with you this 51800:19:25,500 --> 00:19:27,900morning. This morning it's 1:30 in the 51900:19:27,900 --> 00:19:30,860afternoon. I don't know what it is today. 52000:19:32,620 --> 00:19:35,100So to review, move your body, morning 52100:19:35,100 --> 00:19:37,500routine, power pausing throughout the 52200:19:37,500 --> 00:19:40,460day, an evening unwind experience. 52300:19:40,460 --> 00:19:42,700Making sure to really have a beautiful, 52400:19:42,700 --> 00:19:45,660not rigid, but having some fluidity 52500:19:45,660 --> 00:19:48,060around your routine, around sleep, making 52600:19:48,060 --> 00:19:49,660sure that you are having yummy, healthy 52700:19:49,660 --> 00:19:51,300snacks throughout the day, and making 52800:19:51,300 --> 00:19:53,180sure that you're staying well hydrated. 52900:19:53,500 --> 00:19:56,300Having fear, self-compassion and learning 53000:19:56,300 --> 00:19:59,100the power of no. So 53100:19:59,500 --> 00:20:02,140those are the 8 natural ways for women 53200:20:02,140 --> 00:20:05,100over 40 and all humans truly. But that's 53300:20:05,100 --> 00:20:07,020tends to be who I support women and those 53400:20:07,020 --> 00:20:09,420that identify as women to ease anxiety 53500:20:09,420 --> 00:20:11,420naturally. And so I hope that these 53600:20:11,420 --> 00:20:13,020really landed for you. I hope maybe it 53700:20:13,020 --> 00:20:15,660was some reminders or from refreshers or 53800:20:15,660 --> 00:20:17,420some new insights for you. I really hope 53900:20:17,420 --> 00:20:18,860that I'd love to hear what landed for 54000:20:18,860 --> 00:20:20,940you. And again, if you are wanting more 54100:20:20,940 --> 00:20:23,100insight into where you're at currently. 54200:20:23,420 --> 00:20:25,060And a plan to get you to where you want 54300:20:25,060 --> 00:20:26,900to go so that you are thriving beyond 54400:20:26,900 --> 00:20:29,060anxiety. You're excelling in all areas of 54500:20:29,060 --> 00:20:30,700your life and your business and your work 54600:20:31,340 --> 00:20:33,660without completely losing yourself or 54700:20:33,660 --> 00:20:36,140sacrificing your sanity or compromising 54800:20:36,140 --> 00:20:37,980your well-being in the process. Then 54900:20:37,980 --> 00:20:39,980definitely check out the high functioning 55000:20:39,980 --> 00:20:41,500breakthrough assessment, which will be 55100:20:41,500 --> 00:20:43,900linked in the show notes. So again, thank 55200:20:43,900 --> 00:20:45,500you so much for being here. I honor your 55300:20:45,500 --> 00:20:47,260quest for learning and I honor you in 55400:20:47,260 --> 00:20:49,020your journey. And I know that sometimes 55500:20:49,020 --> 00:20:51,540being a human ain't a they. And I'm proud 55600:20:51,540 --> 00:20:52,860of you for doing it the way you're doing 55700:20:52,860 --> 00:20:54,300it. And thank you for listening, 55800:20:54,300 --> 00:20:56,980watching, being here. Oh, I almost forgot 55900:20:56,980 --> 00:20:59,820to do the power pause. Whoopsie. I was so 56000:20:59,820 --> 00:21:02,820excited. OK, so in every episode, 56100:21:02,820 --> 00:21:04,460typically not after I've wrapped 56200:21:04,460 --> 00:21:06,980everything up, but we do a 56300:21:07,340 --> 00:21:09,580power pause and remember how important 56400:21:09,580 --> 00:21:11,060they are and impactful they are. So now 56500:21:11,060 --> 00:21:13,740we're going to do. A 60 second 56600:21:13,900 --> 00:21:16,580power pause to calm anxiety fast in the 56700:21:16,580 --> 00:21:18,300moments when you haven't been doing the 56800:21:18,300 --> 00:21:19,700eight things we just talked about, which 56900:21:19,700 --> 00:21:21,820were totally inside the full episode of 57000:21:21,820 --> 00:21:23,180the show. When you haven't been doing 57100:21:23,180 --> 00:21:25,540those and you're feeling some kind of 57200:21:25,660 --> 00:21:27,980way, here's what we can do. Place one 57300:21:27,980 --> 00:21:29,380hand on your belly, one hand on your 57400:21:29,380 --> 00:21:32,300heart. Sit or stand tall. Inhale 57500:21:32,300 --> 00:21:34,900through your nose and exhale out through 57600:21:34,900 --> 00:21:36,540your mouth. Nice and slow. Make a slow, 57700:21:36,540 --> 00:21:37,380rumbly sound. 57800:21:40,860 --> 00:21:42,940Kind of sounds like voo. Ready. 57900:21:50,220 --> 00:21:53,180Soften it deeper from the belly. 58000:22:00,100 --> 00:22:01,980Your body, when we're experiencing 58100:22:01,980 --> 00:22:04,940anxiety, is seeking safety, and for the 58200:22:04,940 --> 00:22:07,540most part, you will be safe in the 58300:22:07,540 --> 00:22:09,300moment, right?Unless, of course, you're 58400:22:09,300 --> 00:22:12,060in that random situation. Hopefully you 58500:22:12,060 --> 00:22:14,180know other tools to navigate that that 58600:22:14,180 --> 00:22:16,380will keep you safe. But breathe in 58700:22:16,380 --> 00:22:18,900through your nose and breathe out and 58800:22:18,900 --> 00:22:20,940repeat to yourself. I am safe. 58900:22:23,580 --> 00:22:24,540I am here. 59000:22:26,620 --> 00:22:28,460It's OK to feel the way I feel 59100:22:31,100 --> 00:22:32,620again. I'm safe. 59200:22:34,300 --> 00:22:36,940I'm here. It's OK to 59300:22:36,940 --> 00:22:38,460feel the way I feel. One 59400:22:39,820 --> 00:22:42,620more time. I'm safe. 59500:22:43,900 --> 00:22:46,780I'm here. It's OK 59600:22:46,780 --> 00:22:48,900to feel the way I feel. 59700:22:51,420 --> 00:22:53,260Notice a shift in your body. Notice if 59800:22:53,260 --> 00:22:54,940you feel yourself more grounded, more 59900:22:54,940 --> 00:22:56,860steady, more anchored, more 60000:22:57,740 --> 00:22:59,260in your body and not in the 60100:23:01,020 --> 00:23:03,740of the mind. So that was a little power 60200:23:03,740 --> 00:23:05,220pause. You just learned that that's one 60300:23:05,220 --> 00:23:07,100of the eight ways to naturally ease 60400:23:07,100 --> 00:23:08,780anxiety. If you've been listening to the 60500:23:08,780 --> 00:23:10,340full episode of the Movement, Mind and 60600:23:10,340 --> 00:23:11,540Meaning podcast, or if you're just 60700:23:11,540 --> 00:23:13,420watching this alone on YouTube, make sure 60800:23:13,420 --> 00:23:16,060to go ahead and listen to or watch the 60900:23:16,060 --> 00:23:18,220full episode, which will give you so many 61000:23:18,220 --> 00:23:19,740more tips and Nuggets that will be linked 61100:23:19,740 --> 00:23:21,180in the show notes. And if you're 61200:23:21,180 --> 00:23:22,540listening and watching to the full 61300:23:22,540 --> 00:23:25,180episode, thank you for being here. Thank 61400:23:25,180 --> 00:23:26,620you for being part of this incredibly, 61500:23:26,860 --> 00:23:28,860incredible community and doing this work 61600:23:28,860 --> 00:23:31,300to thrive beyond depression and anxiety 61700:23:31,300 --> 00:23:33,140using these mind and body tools. I honor 61800:23:33,140 --> 00:23:34,940you. I love you. I'm so grateful for you. 61900:23:35,260 --> 00:23:36,740If you're curious about the breakthrough 62000:23:36,740 --> 00:23:38,140assessment, make sure to check that out 62100:23:38,140 --> 00:23:39,940in the show notes. And I will see you 62200:23:39,980 --> 00:23:42,500next week for the next episode of The 62300:23:42,500 --> 00:23:44,740Movement, Mind and Meaning podcast. 62400:23:44,780 --> 00:23:47,260Sending you so much love and Aloha. Bye, 62500:23:47,620 --> 00:23:47,740bye.

Have you ever wondered if what you're experiencing is anxiety, ADHD, or burnout—or maybe all three? This week we're diving deep into the role of the nervous system in these challenges. I’m thrilled to be joined by Jenny Adams, a somatic and ADHD coach all the way from the UK! Together, we unpack: how dysregulation affects our daily lives how to recognize the signs and—most importantly—how to use somatic practices to bring more ease and balance into your routine. If you’ve ever felt overwhelmed, stuck in a stress cycle, or unsure how to support your nervous system, this episode is for you. Tune in for practical insights and actionable steps to help you feel more regulated and resilient.  Sign Up For Jenny's Free Overwhelmed To Empowered Workshop Here: https://jenny-adams-f409.mykajabi.com/from-overwhelmed-to-empowered About Jenny: Jenny supports female entrepreneurs with ADHD get out of burnout and overwhelm (before it turns into chronic illness),and live a balanced and values driven life that you started your business for without working 24/7 Connect With Jenny Here: https://www.instagram.com/jennyadamscoach  https://m.facebook.com/jennyadamscoach/  https://www.linkedin.com/in/jennyadamscoach  https://youtube.com/@jennyadamscoach  https://www.jennyadamscoach.co.uk    Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 1 00:00:03,840 --> 00:00:06,640 So is it anxiety, ADHD, or 2 00:00:06,640 --> 00:00:09,000 burnout?Understanding the nervous 3 00:00:09,000 --> 00:00:11,600 system's role in all of those challenges? 4 00:00:12,000 --> 00:00:14,400 Welcome back to another episode of the 5 00:00:14,400 --> 00:00:16,720 Movement, Mind and Meaning podcast. I'm 6 00:00:16,720 --> 00:00:19,120 your host, Megan Nolan. And today I'm 7 00:00:19,120 --> 00:00:20,840 very excited to have a special guest with 8 00:00:20,840 --> 00:00:23,600 me all the way from the UK, Jenny 9 00:00:23,600 --> 00:00:26,400 Adams, who is a somatic and ADHD 10 00:00:26,400 --> 00:00:28,720 coach. Welcome to the show, Jenny. 11 00:00:29,400 --> 00:00:31,120 Thank you for having me on and thank you 12 00:00:31,120 --> 00:00:32,840 for thank you for accommodating such a 13 00:00:32,840 --> 00:00:34,800 big time difference as well. I mean, 14 00:00:34,800 --> 00:00:36,840 we've navigated 10 hours, so yeah, yeah, 15 00:00:38,240 --> 00:00:40,440 yeah, yes, I know, right. Isn't that the 16 00:00:40,440 --> 00:00:42,320 magic of the interwebs that we can just 17 00:00:42,320 --> 00:00:44,320 be together hanging out virtually all the 18 00:00:44,320 --> 00:00:46,760 way from the UK where Jenny's at and from 19 00:00:46,760 --> 00:00:49,080 Maui where I live. And so coming at you 20 00:00:49,080 --> 00:00:51,520 wherever you are in the world. Hi, good 21 00:00:51,520 --> 00:00:53,080 to have you here, listening or watching, 22 00:00:53,080 --> 00:00:54,920 whether you're on the podcast or YouTube, 23 00:00:55,440 --> 00:00:58,080 so. Jenny, we like to just get right down 24 00:00:58,080 --> 00:01:00,640 into the good stuff on this podcast. And 25 00:01:00,640 --> 00:01:01,840 of course, everyone can read your 26 00:01:01,840 --> 00:01:04,160 beautiful bio in the show notes. So we 27 00:01:04,160 --> 00:01:06,000 want to get to know you, though. So will 28 00:01:06,000 --> 00:01:08,200 you take us to a moment in time or a part 29 00:01:08,200 --> 00:01:10,400 of your journey where you went through 30 00:01:10,400 --> 00:01:12,560 something that maybe shifted things for 31 00:01:12,560 --> 00:01:15,360 you?Maybe it led to a realization to 32 00:01:15,360 --> 00:01:17,280 get to the point in what you're doing 33 00:01:17,280 --> 00:01:18,800 now, how you're sharing your gifts with 34 00:01:18,800 --> 00:01:21,680 the world?Yeah. So 35 00:01:22,400 --> 00:01:24,880 I think for me, one of my biggest shifts 36 00:01:24,880 --> 00:01:27,600 was. Probably 2017 37 00:01:27,960 --> 00:01:30,000 when I would have been, I think I was 26 38 00:01:30,000 --> 00:01:32,720 then and I had been 39 00:01:32,880 --> 00:01:34,840 reliant on a wheelchair or a mobility 40 00:01:34,840 --> 00:01:37,520 scooter for two or three 41 00:01:37,520 --> 00:01:40,480 years. I'm in my mid 20s and I 42 00:01:40,480 --> 00:01:42,640 am just like this is not, this is not 43 00:01:42,640 --> 00:01:45,200 life. And that was one of the 44 00:01:45,280 --> 00:01:47,640 pivotal points for me to actually start 45 00:01:47,640 --> 00:01:49,360 looking inwards and looking at my own 46 00:01:49,360 --> 00:01:52,280 stuff and. Rather than relying so much 47 00:01:52,280 --> 00:01:54,400 on doctors and what I've been told that I 48 00:01:54,400 --> 00:01:57,120 can and can't do, I started looking 49 00:01:57,120 --> 00:02:00,000 inwards and and looking at, OK, what 50 00:02:00,160 --> 00:02:02,160 what what am I in control of 51 00:02:02,880 --> 00:02:05,360 and how can I help myself get out of this 52 00:02:05,360 --> 00:02:08,240 place?And spoiler alert, 53 00:02:08,560 --> 00:02:11,280 I did. So the 54 00:02:11,280 --> 00:02:13,520 reason I was in that wheelchair for me 55 00:02:13,520 --> 00:02:16,240 was. Due to undiagnosed 56 00:02:16,240 --> 00:02:19,040 ADHD, unsupported ADHD, which 57 00:02:19,040 --> 00:02:21,440 burnt me out and burnt me out hard, 58 00:02:21,800 --> 00:02:23,680 which then turned into a chronic illness, 59 00:02:24,320 --> 00:02:26,960 which then led to being reliant on this 60 00:02:26,960 --> 00:02:29,360 wheelchair and scooter for for years. 61 00:02:30,000 --> 00:02:32,600 And I've unpicked a lot of that stuff and 62 00:02:32,600 --> 00:02:34,880 kind of peeled back all these layers and 63 00:02:35,240 --> 00:02:37,680 and finally found safety, safety within 64 00:02:37,680 --> 00:02:40,400 myself and if you or 65 00:02:40,400 --> 00:02:42,480 anyone listening. Has been through 66 00:02:42,480 --> 00:02:44,440 trauma, whether you recognize it or not. 67 00:02:45,120 --> 00:02:47,520 Anxiety, depression, you know that that 68 00:02:47,520 --> 00:02:50,480 weighs heavy on us and there's 69 00:02:50,480 --> 00:02:52,960 layers to unpick. But it doesn't mean 70 00:02:52,960 --> 00:02:55,760 it's stuff that you need to let control 71 00:02:55,760 --> 00:02:57,120 your life forever. 72 00:03:02,000 --> 00:03:04,800 Absolutely. Wow. Well, thank you for 73 00:03:04,800 --> 00:03:07,360 those. That beautiful share. And I know 74 00:03:07,360 --> 00:03:09,600 that sounds like, wow, that was a really 75 00:03:09,600 --> 00:03:12,320 intense time, but look at the revelations 76 00:03:12,320 --> 00:03:14,960 and realizations that it led you to, 77 00:03:15,200 --> 00:03:17,360 right?And so that's something we really 78 00:03:17,360 --> 00:03:19,840 speak to here in this community is 79 00:03:20,640 --> 00:03:22,480 we take a perspective, or at least we 80 00:03:22,480 --> 00:03:24,120 attempt to, and sometimes it happens 81 00:03:24,120 --> 00:03:25,520 during and sometimes it happens way 82 00:03:25,520 --> 00:03:27,840 later, that everything is a gift or an 83 00:03:27,840 --> 00:03:29,760 opportunity, and you clearly have made 84 00:03:29,760 --> 00:03:32,200 this into both. So I just send you so 85 00:03:32,200 --> 00:03:34,480 much love and so much joy and celebration 86 00:03:34,480 --> 00:03:36,360 for that. that part of your journey. And 87 00:03:36,360 --> 00:03:38,880 so that really leads into a lot of 88 00:03:38,880 --> 00:03:41,200 questions that I have, but it's one. 89 00:03:44,000 --> 00:03:46,160 I know that for many people, like I was 90 00:03:46,320 --> 00:03:48,720 really legitimately convinced that I was 91 00:03:48,720 --> 00:03:50,560 on the neurodivergent spectrum, that, you 92 00:03:50,560 --> 00:03:52,240 know, I must have some sort of flavor and 93 00:03:52,240 --> 00:03:54,840 variety of ADHD or ADD. And I went to get 94 00:03:54,840 --> 00:03:57,200 diagnosed and she said, no, no, I'd say 95 00:03:57,200 --> 00:03:58,880 it's probably high functioning anxiety. 96 00:03:58,960 --> 00:04:01,680 And I said, okay, well. Can we explain 97 00:04:01,680 --> 00:04:03,200 all these other things?No, no, it's 98 00:04:03,200 --> 00:04:05,760 probably just that. OK. So in your 99 00:04:05,760 --> 00:04:08,720 experience, why do you 100 00:04:08,720 --> 00:04:10,560 think that that happens for so many 101 00:04:10,560 --> 00:04:12,880 women, this sort of crossover confusion 102 00:04:12,880 --> 00:04:15,840 between anxiety and depression and 103 00:04:16,240 --> 00:04:19,120 ADHD or ADD, this, this kind of 104 00:04:19,120 --> 00:04:20,960 conundrum that many of us find ourselves 105 00:04:20,960 --> 00:04:23,760 in?I think firstly 106 00:04:23,920 --> 00:04:26,640 we kind of need to address how much in 107 00:04:26,640 --> 00:04:28,400 our in our Western society we 108 00:04:28,880 --> 00:04:30,960 pathologicalize, is that even a word 109 00:04:30,960 --> 00:04:33,840 pathologize so much of 110 00:04:33,840 --> 00:04:35,920 our health and and and our mental health. 111 00:04:36,080 --> 00:04:38,560 And we, you know the the medical world 112 00:04:38,560 --> 00:04:40,160 looks at how do we, how do people fit 113 00:04:40,160 --> 00:04:43,120 into a box. And if you have these 114 00:04:43,120 --> 00:04:44,960 list of symptoms, do you fit into that 115 00:04:44,960 --> 00:04:46,880 box?No, let's try this one. 116 00:04:48,000 --> 00:04:50,880 And I think that crossover can 117 00:04:50,880 --> 00:04:53,600 come because. Not many people are looking 118 00:04:53,640 --> 00:04:56,000 at us as a human being and 119 00:04:56,320 --> 00:04:58,000 they're, as you said, you know, there are 120 00:04:58,000 --> 00:04:59,440 flavours of 121 00:04:59,840 --> 00:05:02,720 neurodiversity and you know, 122 00:05:02,880 --> 00:05:05,440 it is a spectrum. So some of us, you 123 00:05:05,440 --> 00:05:07,040 know, we we may end up 124 00:05:08,160 --> 00:05:10,720 very textbook and I think for a lot of 125 00:05:10,720 --> 00:05:13,240 men and boys, the 126 00:05:13,240 --> 00:05:15,440 typical ADHD symptoms are a lot more 127 00:05:15,440 --> 00:05:18,000 outward presenting, whereas for a lot of 128 00:05:18,000 --> 00:05:20,560 girls and women. There's a lot more 129 00:05:20,560 --> 00:05:22,800 internalizing and that that can be due 130 00:05:22,800 --> 00:05:24,680 partly to hormones and also just to our 131 00:05:24,720 --> 00:05:27,600 conditioning. So there's so much of 132 00:05:27,600 --> 00:05:29,040 this that from a very young age that 133 00:05:29,040 --> 00:05:31,840 we're picking up on from the world we're 134 00:05:31,840 --> 00:05:34,080 observing, we're often highly sensitive 135 00:05:34,080 --> 00:05:37,040 people and we are internalizing. 136 00:05:37,280 --> 00:05:38,400 There's something wrong with me. 137 00:05:40,200 --> 00:05:41,960 And when we, yeah, 138 00:05:42,960 --> 00:05:44,920 yeah, I can see that. That's a 139 00:05:45,680 --> 00:05:47,360 that's a tough one, right?Mm-hmm 140 00:05:48,840 --> 00:05:51,360 And when we've spent our whole life with 141 00:05:51,360 --> 00:05:54,080 that belief, it's 142 00:05:54,280 --> 00:05:57,040 fucking hard. It's It's hard to live 143 00:05:57,280 --> 00:06:00,080 like that. So what do we do? 144 00:06:00,160 --> 00:06:02,720 We come up with coping strategies. We We 145 00:06:02,720 --> 00:06:04,960 blame ourselves, we hold this stuff in, 146 00:06:05,280 --> 00:06:06,880 and then we look at, okay, well, what can 147 00:06:06,880 --> 00:06:09,600 I control?What am I able to 148 00:06:09,600 --> 00:06:12,400 do?Oh, ohh can I plan ahead and do 149 00:06:12,400 --> 00:06:14,560 this thing and and make sure I'm adapting 150 00:06:14,560 --> 00:06:17,120 my behaviours to fit into this world? 151 00:06:17,520 --> 00:06:19,200 as opposed to maybe asking for what our 152 00:06:19,200 --> 00:06:21,960 needs are. And I think this is where the 153 00:06:22,400 --> 00:06:25,120 the anxiety and the the neuro 154 00:06:25,120 --> 00:06:28,080 spiciness can cross over 155 00:06:28,200 --> 00:06:30,720 and we go to often a medical, you know, a 156 00:06:30,720 --> 00:06:33,160 Western medical doctor, and they will go, 157 00:06:33,160 --> 00:06:35,840 ah, it's anxiety, here's some pills, 158 00:06:36,720 --> 00:06:39,680 or this is what you need to do. And 159 00:06:39,680 --> 00:06:41,920 more and more, we are speaking about how 160 00:06:42,800 --> 00:06:45,640 ADHD specificallyIs 161 00:06:45,640 --> 00:06:47,680 being diagnosed and recognised in a lot 162 00:06:47,680 --> 00:06:50,600 more millennial women, older, you know, 163 00:06:51,600 --> 00:06:54,320 30 plus women now because 164 00:06:54,720 --> 00:06:57,400 it just hasn't been recognised. We've 165 00:06:57,400 --> 00:06:59,280 been looking at the the male model for 166 00:06:59,280 --> 00:07:00,800 years and years. There's all these 167 00:07:00,800 --> 00:07:03,360 anxious women that are probably 168 00:07:03,600 --> 00:07:05,160 anxious because they're trying to 169 00:07:05,160 --> 00:07:06,720 function in a world that doesn't support 170 00:07:06,720 --> 00:07:06,960 them. 171 00:07:10,080 --> 00:07:11,640 Absolutely. Yeah, it's such an 172 00:07:11,640 --> 00:07:13,920 interesting conundrum and. I love that 173 00:07:13,920 --> 00:07:16,040 you make up words as well. So welcome to 174 00:07:16,040 --> 00:07:16,480 the party 175 00:07:20,160 --> 00:07:22,200 and and I saw and thank you for 176 00:07:22,200 --> 00:07:23,960 witnessing me in that and and that's 177 00:07:23,960 --> 00:07:26,720 something very likely that many of 178 00:07:26,720 --> 00:07:29,680 this people in this community can relate 179 00:07:29,680 --> 00:07:32,080 to as well is that feeling of. 180 00:07:32,560 --> 00:07:35,120 Confusion and self-doubt and wondering, 181 00:07:35,120 --> 00:07:36,800 is there something wrong with me?I can't 182 00:07:36,800 --> 00:07:38,320 figure this out. This seems to be this 183 00:07:38,320 --> 00:07:40,720 lingering issue, right?And seeking 184 00:07:40,720 --> 00:07:42,880 solutions is a normal thing. And of 185 00:07:42,880 --> 00:07:44,400 course we want to have clarity. We want 186 00:07:44,400 --> 00:07:46,880 to have understanding. And the challenge 187 00:07:46,880 --> 00:07:49,520 is, is that when we were not looked at as 188 00:07:49,520 --> 00:07:52,240 a full being from this full spectrum of 189 00:07:52,240 --> 00:07:54,560 all that we are, the many petals to the 190 00:07:54,560 --> 00:07:57,120 flower that is the experience that is 191 00:07:57,120 --> 00:07:59,760 you, then it's really easy to get put in 192 00:07:59,760 --> 00:08:01,040 a box and we get in a box and we're like, 193 00:08:01,240 --> 00:08:03,120 this doesn't fit. Not supposed to be in 194 00:08:03,120 --> 00:08:04,760 this box, you knowAnd then we have this 195 00:08:04,760 --> 00:08:06,920 sort of, OK, well, I'm going to try to 196 00:08:06,920 --> 00:08:08,600 sort this out and and, you know, find 197 00:08:08,600 --> 00:08:11,440 another solution. And so, yeah, it's it 198 00:08:11,440 --> 00:08:13,440 was really interesting to me because that 199 00:08:13,440 --> 00:08:14,960 was it. Like we had about an hour 200 00:08:14,960 --> 00:08:16,560 together and she's like, OK, so these are 201 00:08:16,560 --> 00:08:18,200 the three medications I would recommend. 202 00:08:18,200 --> 00:08:20,560 And I was like, oh. OK. 203 00:08:22,040 --> 00:08:24,080 And I'm not adverse to medications by any 204 00:08:24,080 --> 00:08:25,600 means. I think there's a time and a place 205 00:08:25,600 --> 00:08:26,800 and they're extremely supportive 206 00:08:27,200 --> 00:08:29,680 and 1000% in part of the 207 00:08:29,680 --> 00:08:31,520 conversation, at least in this community. 208 00:08:32,000 --> 00:08:34,520 But there's so many, so many directions 209 00:08:34,520 --> 00:08:36,440 that we want to look in to support us as 210 00:08:36,440 --> 00:08:38,480 a full system, each and each and every 211 00:08:38,480 --> 00:08:40,080 one of us from a full systemic 212 00:08:40,080 --> 00:08:42,280 perspective. And so that's so 213 00:08:42,280 --> 00:08:43,640 interesting. So it kind of answered that 214 00:08:43,640 --> 00:08:45,320 question of, you know, why does this tend 215 00:08:45,320 --> 00:08:47,200 to happen so much later in life?Because 216 00:08:47,200 --> 00:08:49,120 we've developed. These internalized 217 00:08:49,120 --> 00:08:51,720 coping strategies and something that you 218 00:08:51,720 --> 00:08:53,440 alluded to but didn't mention but maybe 219 00:08:53,440 --> 00:08:55,840 can now is that from what I understand, a 220 00:08:55,840 --> 00:08:58,720 lot of the ADHD research had 221 00:08:58,720 --> 00:09:01,360 done been done exclusively on men 222 00:09:01,440 --> 00:09:04,320 and younger men like boys or whatever 223 00:09:04,320 --> 00:09:06,000 age range, but very minimally done on 224 00:09:06,000 --> 00:09:07,800 women because of the cyclical nature of 225 00:09:07,800 --> 00:09:10,440 our hormones. So it affected the the 226 00:09:10,480 --> 00:09:11,920 information that was garnered from the 227 00:09:11,920 --> 00:09:12,840 research. Is that what you're 228 00:09:12,840 --> 00:09:15,680 understanding as well?I think more is 229 00:09:15,680 --> 00:09:18,400 being done more recently, but. I 230 00:09:18,400 --> 00:09:21,200 think going back a couple of decades, a 231 00:09:21,200 --> 00:09:22,880 lot of it, yeah. Well, a lot of research 232 00:09:22,880 --> 00:09:25,600 in general, unfortunately, has been done 233 00:09:25,600 --> 00:09:28,240 on men and boys and just saying, 234 00:09:28,240 --> 00:09:30,000 OK, well, women are just small men, right? 235 00:09:30,960 --> 00:09:33,680 No, noSo yes, there is a lot more, 236 00:09:35,080 --> 00:09:37,240 a lot more research needed, but things 237 00:09:37,240 --> 00:09:38,640 like the crossovers between. 238 00:09:39,640 --> 00:09:41,760 Neurodiversity and things like 239 00:09:41,840 --> 00:09:43,800 hypermobility and being a highly 240 00:09:43,800 --> 00:09:46,680 sensitive person and gifted nurse and the 241 00:09:46,680 --> 00:09:48,760 sensitive nervous system and MCAS and 242 00:09:48,760 --> 00:09:50,400 POTS and like all these things like they 243 00:09:50,400 --> 00:09:53,360 are, there is a link. And again, 244 00:09:53,360 --> 00:09:54,800 when we're pulling all of this out and 245 00:09:54,800 --> 00:09:56,920 put it into boxes as opposed to looking 246 00:09:56,920 --> 00:09:59,760 at this as a collective, then we're 247 00:09:59,760 --> 00:10:02,080 kind of missing things and people are 248 00:10:02,080 --> 00:10:04,000 left confused and and 249 00:10:04,560 --> 00:10:07,280 unsupported a lot of the time. But there 250 00:10:07,280 --> 00:10:09,680 is. There is support, there is, there is 251 00:10:09,680 --> 00:10:11,920 hope out there. And also looking at 252 00:10:11,920 --> 00:10:14,880 things like how PMDD, which is, which 253 00:10:14,880 --> 00:10:17,640 is, I think actually I'm not going to 254 00:10:17,640 --> 00:10:18,880 give a quote because I'll probably get 255 00:10:18,880 --> 00:10:21,280 the statistic wrong, but it's it's a lot 256 00:10:21,280 --> 00:10:24,240 more prevalent in neurodivergent women 257 00:10:24,560 --> 00:10:26,560 having PMDD because we're looking at 258 00:10:26,560 --> 00:10:29,000 hormone fluctuations. Can you 259 00:10:29,920 --> 00:10:31,680 explain what that acronym stands for for 260 00:10:31,680 --> 00:10:34,400 people that aren't aware?So PMDDI 261 00:10:34,880 --> 00:10:37,520 think stands for post premenstrual 262 00:10:37,600 --> 00:10:39,680 dysphoric disorder. 263 00:10:40,320 --> 00:10:43,120 Essentially it's a form of extreme 264 00:10:43,120 --> 00:10:46,040 PMS, but it's in the luteal phase the 265 00:10:46,160 --> 00:10:48,960 the up to two weeks before your your 266 00:10:48,960 --> 00:10:51,600 bleed where your progesterone is 267 00:10:52,400 --> 00:10:54,680 lower. I think I'm not a hormone expert, 268 00:10:56,400 --> 00:10:58,800 but essentially that luteal phase can be 269 00:10:58,800 --> 00:11:01,040 really difficult for some women with 270 00:11:01,120 --> 00:11:03,680 ADHD and. That's when the 271 00:11:03,680 --> 00:11:06,400 anxiety can really spike and the 272 00:11:06,400 --> 00:11:08,400 dysregulation of our nervous system can 273 00:11:08,400 --> 00:11:11,360 feel a lot more. We're 274 00:11:11,360 --> 00:11:13,680 essentially a lot more sensitive in that 275 00:11:13,760 --> 00:11:16,280 time. And if we're not aware of this and 276 00:11:16,280 --> 00:11:18,880 we're not tracking our cycles and we're 277 00:11:18,880 --> 00:11:21,520 not aware of our nervous system, we can 278 00:11:21,520 --> 00:11:24,160 think we're just going crazy for a couple 279 00:11:24,160 --> 00:11:26,240 of weeks, a month if we're not linking it 280 00:11:26,240 --> 00:11:29,200 to what's going on. And some months 281 00:11:29,200 --> 00:11:32,160 can be better than others, but again. If 282 00:11:32,160 --> 00:11:35,040 you're going to the doctor in that period 283 00:11:35,040 --> 00:11:37,680 saying I'm losing my mind and they're 284 00:11:37,680 --> 00:11:40,560 like, oh, it's anxiety, well, is it?Has 285 00:11:40,560 --> 00:11:42,320 anyone looked at your hormones?Has anyone 286 00:11:42,320 --> 00:11:45,000 looked at your sensitivities?Are you 287 00:11:45,000 --> 00:11:47,760 neurodivergent?Maybe these things are 288 00:11:47,760 --> 00:11:50,160 interlinked and there can be some things 289 00:11:50,160 --> 00:11:51,280 done to help with that. 290 00:11:54,880 --> 00:11:57,120 OK, yeah, so many things to consider. I I 291 00:11:58,240 --> 00:12:00,280 think it is really beautiful to. 292 00:12:01,400 --> 00:12:03,040 look at this, and especially as women, 293 00:12:03,040 --> 00:12:05,000 right?Predominantly, I support women and 294 00:12:05,000 --> 00:12:06,720 those that identify as women. And so it's 295 00:12:06,720 --> 00:12:09,440 such an important factor. And so 296 00:12:09,520 --> 00:12:12,400 it is, again, this 297 00:12:12,400 --> 00:12:14,720 mysterious thing, right?The human body is 298 00:12:14,720 --> 00:12:16,640 such a fascinating subject and so 299 00:12:16,640 --> 00:12:18,320 intricate that we're just even more 300 00:12:18,320 --> 00:12:19,640 garnishing more information and 301 00:12:19,640 --> 00:12:20,960 understanding about. And so 302 00:12:22,640 --> 00:12:25,200 it has so much to teach us,Right. So much 303 00:12:25,200 --> 00:12:26,680 to teach us if we're willing to pay 304 00:12:26,680 --> 00:12:29,320 attention, if we're able to quiet the 305 00:12:29,360 --> 00:12:30,960 noisy chatter of the collective of 306 00:12:30,960 --> 00:12:32,400 squawking seagulls in our brain and 307 00:12:32,400 --> 00:12:34,160 really listen to those subtle messages 308 00:12:34,160 --> 00:12:35,760 that our body is giving us. And so 309 00:12:36,880 --> 00:12:39,120 let's talk about that a little bit more 310 00:12:39,120 --> 00:12:41,720 because your story, oh my goodness, like 311 00:12:41,720 --> 00:12:43,640 what you spoke to of ending up in a 312 00:12:43,640 --> 00:12:46,000 wheelchair for a long period of time. 313 00:12:46,600 --> 00:12:48,120 What happened before that?Like, what do 314 00:12:48,120 --> 00:12:49,920 you feel like you maybe were some signals 315 00:12:49,920 --> 00:12:51,760 that you missed out on, you know, and 316 00:12:51,760 --> 00:12:53,280 sometimes it might be someone's missing 317 00:12:53,280 --> 00:12:55,440 out on them. Or they may be blatant 318 00:12:55,440 --> 00:12:58,200 symptoms or signals that just get louder 319 00:12:58,200 --> 00:12:59,840 and louder and louder. And we're so in 320 00:12:59,840 --> 00:13:02,000 our head and so in the coping strategies 321 00:13:02,000 --> 00:13:04,000 of more work, do go, I got to do these 322 00:13:04,000 --> 00:13:06,720 things that we miss those subtle signals. 323 00:13:07,240 --> 00:13:08,840 So can you speak to that about what 324 00:13:08,840 --> 00:13:11,280 happens when you know, maybe we what they 325 00:13:11,280 --> 00:13:13,520 are first of all for many people and then 326 00:13:13,520 --> 00:13:14,800 what happen, what can happen in our 327 00:13:14,800 --> 00:13:16,760 bodies when we skip out on them and 328 00:13:16,760 --> 00:13:19,520 ignore them?Yeah. So 329 00:13:20,480 --> 00:13:22,240 first thing I want to say here is just 330 00:13:23,600 --> 00:13:24,960 especially for anyone who is 331 00:13:24,960 --> 00:13:27,760 neurodivergent and listening to this, our 332 00:13:27,760 --> 00:13:29,600 goal in life is not to quiet our brain. 333 00:13:29,600 --> 00:13:31,280 Like there is nothing wrong with us. If 334 00:13:31,280 --> 00:13:33,360 our minds are making noise, that is their 335 00:13:33,360 --> 00:13:35,680 job. They are there to just talk at us, 336 00:13:36,320 --> 00:13:38,960 they. Our thoughts are not necessarily 337 00:13:38,960 --> 00:13:41,440 reality, in fact. But I think a lot of 338 00:13:41,440 --> 00:13:42,600 us, especially if we try and go into 339 00:13:42,600 --> 00:13:44,640 things like meditation, can struggle 340 00:13:44,640 --> 00:13:46,640 because we're like, we need to quiet all 341 00:13:46,640 --> 00:13:48,480 the noise. And then we go into the shame 342 00:13:48,480 --> 00:13:50,880 spiral of but I can't because it's so 343 00:13:50,880 --> 00:13:52,360 loud and there's all these things. And 344 00:13:52,360 --> 00:13:54,080 what am I having for dinner?Oh, I forgot 345 00:13:54,080 --> 00:13:56,800 that thing. And off we go. And it's 346 00:13:56,960 --> 00:13:58,760 it's kind of giving us a step back and 347 00:13:58,760 --> 00:14:01,280 and noticing, oh, OK, actually 348 00:14:02,160 --> 00:14:04,720 today I feel really all over the place. 349 00:14:04,960 --> 00:14:07,000 There's a lot going on in my head. Maybe 350 00:14:07,000 --> 00:14:08,560 I need to do a brain dump. Maybe this is 351 00:14:08,560 --> 00:14:10,320 telling me something. Maybe I'm feeling a 352 00:14:10,320 --> 00:14:12,400 bit more anxious. I need to regulate. 353 00:14:13,040 --> 00:14:15,840 And when we have that noisy brain, 354 00:14:15,920 --> 00:14:17,520 we can also give it something to do 355 00:14:17,520 --> 00:14:20,400 sometimes. So going back to the body, 356 00:14:22,480 --> 00:14:24,880 things like body scans, as opposed to 357 00:14:24,880 --> 00:14:27,600 just sitting in silence, can 358 00:14:27,600 --> 00:14:30,560 give that busy brain a bit of an anchor 359 00:14:30,560 --> 00:14:33,120 to focus on. And then we can 360 00:14:33,560 --> 00:14:35,200 Come into stillness a little bit more 361 00:14:35,200 --> 00:14:37,400 easily as opposed to I just can't 362 00:14:37,400 --> 00:14:39,840 meditate because I've got ADHD, which 363 00:14:40,240 --> 00:14:42,880 is probably a belief for a lot of us. 364 00:14:43,760 --> 00:14:45,920 And then going back to your question 365 00:14:45,920 --> 00:14:48,560 about the like this, 366 00:14:48,640 --> 00:14:51,480 the signals beforehand and what happened 367 00:14:51,480 --> 00:14:53,760 before I ended up in a wheelchair and 368 00:14:53,760 --> 00:14:55,600 there were definitely a lot of 369 00:14:56,560 --> 00:14:59,360 little nudges that my my body was 370 00:14:59,360 --> 00:15:02,320 telling me and I had grown 371 00:15:02,440 --> 00:15:04,760 up. conditioned in a way that, you know, 372 00:15:04,800 --> 00:15:06,800 you don't listen to that. Like if I was 373 00:15:06,880 --> 00:15:09,760 not very well when I was younger, oh mum, 374 00:15:09,760 --> 00:15:11,760 I've got a tummy ache. I don't want to go 375 00:15:11,760 --> 00:15:13,040 to school. No, you're going to school. 376 00:15:14,080 --> 00:15:16,240 And just those sorts of things like, and 377 00:15:16,240 --> 00:15:18,800 it's it's not just my mum, it was 378 00:15:18,960 --> 00:15:21,040 society in general. Don't listen to your 379 00:15:21,040 --> 00:15:24,000 body. School is more important. Work 380 00:15:24,000 --> 00:15:25,520 is more important. You need to be 381 00:15:25,520 --> 00:15:27,400 productive. That is more important than 382 00:15:27,400 --> 00:15:29,280 what your body is trying to tell you. So 383 00:15:29,280 --> 00:15:32,080 there were these little somatic nudgesof 384 00:15:32,080 --> 00:15:33,920 things like tummy aches and like 385 00:15:33,920 --> 00:15:36,320 digestive issues from a very young age, 386 00:15:36,720 --> 00:15:39,520 sensitivities. I had horrific 387 00:15:39,520 --> 00:15:41,280 eczema when I was a child. 388 00:15:42,560 --> 00:15:44,240 I was hospitalised, I covered from the 389 00:15:44,240 --> 00:15:46,560 neck down. I realise now I have quite 390 00:15:46,560 --> 00:15:49,000 severe dairy intolerance so I don't have 391 00:15:49,000 --> 00:15:51,880 dairy and don't really get any issues 392 00:15:51,880 --> 00:15:54,320 with eczema. So there's these these 393 00:15:54,320 --> 00:15:55,840 little things that have been going on 394 00:15:55,840 --> 00:15:58,240 that looking back now I'm like, 395 00:15:59,920 --> 00:16:02,320 ahYeah, why did no one see this?Why has 396 00:16:02,320 --> 00:16:04,240 no one looked at this as a big picture 397 00:16:04,240 --> 00:16:06,480 and maybe tried some stuff?But you know, 398 00:16:06,560 --> 00:16:07,800 we live and learn. It's part of the 399 00:16:07,800 --> 00:16:10,680 journey. It's made me stronger. So some 400 00:16:10,680 --> 00:16:13,040 of the little nudges before I got ill, 401 00:16:13,520 --> 00:16:16,440 there was trauma, unfortunately. 402 00:16:16,440 --> 00:16:18,800 My dad passed away when I was 13. 403 00:16:19,840 --> 00:16:22,640 I was then conditioned in this world that 404 00:16:22,640 --> 00:16:25,200 didn't understand me. I got bullied in 405 00:16:25,200 --> 00:16:28,120 school. Abusive relationships in my teen. 406 00:16:28,120 --> 00:16:29,600 So there's a there's a fair bit of trauma 407 00:16:29,600 --> 00:16:32,320 there and and shrinking of 408 00:16:32,320 --> 00:16:35,120 myself and not 409 00:16:35,120 --> 00:16:37,760 being able to show up and speak my needs. 410 00:16:38,160 --> 00:16:40,720 So my body was also interpreting that as 411 00:16:41,200 --> 00:16:43,520 you're not important. So it was then 412 00:16:43,520 --> 00:16:45,280 having to get louder and louder and 413 00:16:45,280 --> 00:16:48,000 louder to try and get my attention to get 414 00:16:48,000 --> 00:16:50,000 some of those needs spoken. So I'd get 415 00:16:50,000 --> 00:16:52,840 colds and I'd like 416 00:16:52,840 --> 00:16:55,120 catch viruses and things a lot. 417 00:16:56,560 --> 00:16:59,320 I remember I caught glandular 418 00:16:59,320 --> 00:17:01,200 fever, I think you guys call it mono, 419 00:17:01,280 --> 00:17:03,280 Epstein-Barr virus when I was 420 00:17:03,760 --> 00:17:05,680 15. And 421 00:17:06,440 --> 00:17:08,800 after that, I just never felt right. Like 422 00:17:09,760 --> 00:17:12,400 my whole body ached all the time and I 423 00:17:12,400 --> 00:17:14,480 was just always exhausted. So I'd kind of 424 00:17:14,480 --> 00:17:16,960 get through school or college and then 425 00:17:16,960 --> 00:17:18,480 I'd go and do like a Saturday job and I'd 426 00:17:18,480 --> 00:17:20,320 come home and I would feel like I'd been 427 00:17:20,320 --> 00:17:22,560 thrown down the stairs like multiple 428 00:17:22,560 --> 00:17:25,280 times, but I was just hearing, 429 00:17:25,360 --> 00:17:27,560 oh, well,All of the adults are just 430 00:17:27,560 --> 00:17:29,400 always complaining that they're tired and 431 00:17:29,400 --> 00:17:32,240 things ache. So is this what growing up 432 00:17:32,240 --> 00:17:35,120 is?And I never questioned why is 433 00:17:35,120 --> 00:17:37,760 my body hurting so much when I'm 434 00:17:38,400 --> 00:17:40,720 1718, you know, early 20s. 435 00:17:41,280 --> 00:17:42,720 And then it got, it progressively got 436 00:17:42,720 --> 00:17:44,320 worse and worse and worse because I 437 00:17:44,320 --> 00:17:46,800 wasn't listening to those little nudges. 438 00:17:47,200 --> 00:17:49,840 The colds would get longer and and 439 00:17:50,400 --> 00:17:53,320 worse and I'd end up getting sick from it 440 00:17:53,320 --> 00:17:55,800 was kind of. September, October to 441 00:17:56,960 --> 00:17:59,200 March, April, just the whole of winter. I 442 00:17:59,200 --> 00:18:01,440 just couldn't shake a cold. 443 00:18:02,480 --> 00:18:05,360 Allergies would be worse. I had nut 444 00:18:05,360 --> 00:18:07,840 allergy symptoms and 445 00:18:08,320 --> 00:18:09,840 I've been in anaphylactic shock at this 446 00:18:09,840 --> 00:18:11,440 time and I realise now some of that is 447 00:18:11,440 --> 00:18:14,000 the MCAS, which is mast cell activation 448 00:18:14,000 --> 00:18:16,240 syndrome, which is your mast cells 449 00:18:17,040 --> 00:18:18,600 going on OverDrive basically and 450 00:18:18,600 --> 00:18:20,400 overreacting to everything 451 00:18:21,200 --> 00:18:23,920 and. Yeah, there was just 452 00:18:24,080 --> 00:18:26,640 lots of these little, little things. And 453 00:18:27,080 --> 00:18:28,800 when I was noticing that I was getting 454 00:18:28,800 --> 00:18:31,760 tired from work or from life in 455 00:18:31,760 --> 00:18:34,680 general, I just wouldn't stop. I'd just 456 00:18:34,680 --> 00:18:37,480 keep going. And I remember being so, 457 00:18:37,680 --> 00:18:39,760 so ridiculous. I say this with compassion 458 00:18:40,640 --> 00:18:43,040 that on the weekend I'd be exhausted, but 459 00:18:43,040 --> 00:18:45,360 I could not sit still. I could not be 460 00:18:45,360 --> 00:18:47,760 bored. I could not be with any of those 461 00:18:47,760 --> 00:18:50,160 feelings or even let them come near 462 00:18:51,040 --> 00:18:53,840 me. So I would be baking 463 00:18:53,840 --> 00:18:56,000 brownies, I'd be making a Sunday roast, 464 00:18:56,160 --> 00:18:58,000 and I'd be outside cleaning my car all at 465 00:18:58,160 --> 00:19:00,920 the same time whilst being absolutely 466 00:19:00,920 --> 00:19:03,760 exhausted. And then I look back and I 467 00:19:03,760 --> 00:19:06,640 wonder, oh, no wonder my body just 468 00:19:06,640 --> 00:19:08,720 broke one day and just just 469 00:19:09,360 --> 00:19:11,840 stopped me in my tracks and was like, no, 470 00:19:12,240 --> 00:19:15,120 that's enough because I 471 00:19:15,120 --> 00:19:17,520 wasn't listening. Oh, 472 00:19:18,240 --> 00:19:21,200 my goodness. Yeah, that's the thing, 473 00:19:21,200 --> 00:19:24,000 right?Is, you know, the saying somebody 474 00:19:24,000 --> 00:19:25,760 brilliant said something to the effect of 475 00:19:26,000 --> 00:19:28,400 if we don't listen to the whispers, we 476 00:19:28,400 --> 00:19:30,240 will be forced to listen to the screams. 477 00:19:30,760 --> 00:19:33,240 And The thing is, is that some of us, you 478 00:19:33,320 --> 00:19:36,040 know, continue forward 479 00:19:36,080 --> 00:19:38,560 adapting and pushing and driving until we 480 00:19:38,560 --> 00:19:40,720 get to that breaking point, right?And so 481 00:19:41,040 --> 00:19:43,040 our goal is to empower you with this 482 00:19:43,040 --> 00:19:44,480 information so that you never get 483 00:19:44,480 --> 00:19:47,040 anywhere close to that. But the reality 484 00:19:47,040 --> 00:19:49,120 is, is that sometimes we're so deep in it 485 00:19:49,120 --> 00:19:51,040 that we don't even notice, right?And 486 00:19:51,040 --> 00:19:52,480 these are protective patterns that are 487 00:19:52,480 --> 00:19:54,480 hardwired in, that are trauma responses 488 00:19:54,480 --> 00:19:56,320 that are survival mechanisms, right?And 489 00:19:56,320 --> 00:19:57,840 they're just what we do and how we do it. 490 00:19:58,320 --> 00:20:00,840 But we get to a point where it's we don't 491 00:20:00,840 --> 00:20:03,040 have the capacity for it anymore and the 492 00:20:03,040 --> 00:20:05,440 system of the body just gets overloaded 493 00:20:05,440 --> 00:20:08,240 clearly and it's. That's where 494 00:20:08,240 --> 00:20:10,640 practicing compassionate curiosity, 495 00:20:10,640 --> 00:20:12,640 non-judgmental self-awareness as a 496 00:20:12,640 --> 00:20:15,600 practice is so beautiful so that 497 00:20:15,600 --> 00:20:17,040 we get nowhere near that, right? 498 00:20:17,040 --> 00:20:18,760 Eventually. And I know Jenny shares that 499 00:20:18,760 --> 00:20:21,520 and then wants that for you too. And so 500 00:20:21,680 --> 00:20:24,000 it's an interesting piece to consider is 501 00:20:24,000 --> 00:20:26,160 that over the course of our 502 00:20:26,160 --> 00:20:28,160 humanity, you know, collectively and 503 00:20:28,160 --> 00:20:30,320 individually, we all go through. stuff, 504 00:20:30,480 --> 00:20:32,600 right?We all go through things that 505 00:20:32,600 --> 00:20:35,440 impact us, and they might be 506 00:20:35,760 --> 00:20:37,600 little T moments, hopefully, or they 507 00:20:37,600 --> 00:20:40,160 might be big, intense, traumatic moments. 508 00:20:40,840 --> 00:20:42,640 And most of us have a collection of that. 509 00:20:43,040 --> 00:20:44,880 And so it's really important for us to be 510 00:20:44,880 --> 00:20:46,360 really compassionate, and you spoke to 511 00:20:46,360 --> 00:20:48,080 that there, and thank you for sharing 512 00:20:48,080 --> 00:20:49,840 that and and witnessing you in that as 513 00:20:49,840 --> 00:20:52,600 well. And so it's important for us to 514 00:20:52,600 --> 00:20:54,640 look through that lens of awareness of 515 00:20:54,640 --> 00:20:56,640 this,You know, and maybe people are 516 00:20:56,640 --> 00:20:58,040 familiar with this. Maybe you're trauma 517 00:20:58,040 --> 00:20:59,920 informed yourself is that we're looking 518 00:20:59,920 --> 00:21:02,000 through this as the lens of compassionate 519 00:21:02,000 --> 00:21:04,400 curiosity and and looking at how things 520 00:21:04,400 --> 00:21:06,640 impact us and what they can be trying to 521 00:21:06,640 --> 00:21:08,720 teach us and show us and to help us learn 522 00:21:08,720 --> 00:21:10,640 and grow. So for your from your 523 00:21:10,640 --> 00:21:11,440 perspective, 524 00:21:13,040 --> 00:21:14,880 what from the trauma informed 525 00:21:14,880 --> 00:21:17,840 perspective, really what?And where 526 00:21:17,840 --> 00:21:20,480 do anxiety and depression 527 00:21:20,880 --> 00:21:23,640 emanate from, come from or maybe caused 528 00:21:23,640 --> 00:21:26,400 by and and what is the the role 529 00:21:26,400 --> 00:21:28,800 in our nervous system regulation, but 530 00:21:28,800 --> 00:21:31,760 also in awareness of it, of both of 531 00:21:31,760 --> 00:21:33,600 those challenges that many people in this 532 00:21:33,600 --> 00:21:35,200 community are navigating? 533 00:21:36,480 --> 00:21:38,400 Yeah, great question. And 534 00:21:40,160 --> 00:21:42,720 I think so I've trained with Gabo Marte 535 00:21:42,960 --> 00:21:44,960 in Compassionate Inquiry, so. 536 00:21:45,920 --> 00:21:48,240 I know he can be quite diversive, but 537 00:21:48,720 --> 00:21:51,600 yeah, I I really, I really vibe with his 538 00:21:51,600 --> 00:21:54,240 stuff. And from what I've 539 00:21:54,240 --> 00:21:56,560 learned from him, he has said 540 00:21:57,440 --> 00:22:00,400 that anxiety, well, 541 00:22:00,440 --> 00:22:01,680 whether this is said from him, I'm not 542 00:22:01,680 --> 00:22:03,040 sure. This is something I picked up along 543 00:22:03,040 --> 00:22:05,840 the way. Anxiety is about projecting 544 00:22:05,840 --> 00:22:07,920 forward and needing to control what's 545 00:22:07,920 --> 00:22:10,480 going on in the future because we don't 546 00:22:10,480 --> 00:22:12,800 feel safe in our bodies. And I'll talk 547 00:22:12,800 --> 00:22:13,920 more about the nervous system in a 548 00:22:13,920 --> 00:22:16,640 moment. And then depression is a 549 00:22:16,640 --> 00:22:19,560 pushing down. I mean, what is the word 550 00:22:19,560 --> 00:22:22,440 depress?You depress A pedal, you depress 551 00:22:22,440 --> 00:22:25,040 something, you push it down. So what is 552 00:22:25,040 --> 00:22:27,760 it you're pushing down?And if you think 553 00:22:27,760 --> 00:22:30,040 of like a beach ball pushing it 554 00:22:30,040 --> 00:22:32,000 underwater, you're depressing that beach 555 00:22:32,000 --> 00:22:33,360 ball. What happens when you let go of 556 00:22:33,360 --> 00:22:35,840 that?That's a lot of energy. Yep. 557 00:22:36,480 --> 00:22:38,600 That wants to come up and out. And for 558 00:22:38,600 --> 00:22:39,680 anyone watching, I've got one of those 559 00:22:39,840 --> 00:22:41,840 giant Swiss balls behind me. Imagine 560 00:22:42,000 --> 00:22:44,800 keeping that pushed down. So how much 561 00:22:44,880 --> 00:22:46,920 energy does that take?Because depression, 562 00:22:46,920 --> 00:22:48,400 what?What are some of the symptoms? 563 00:22:48,800 --> 00:22:51,360 Fatigue, exhausted, can't sleep, 564 00:22:51,760 --> 00:22:53,600 don't want to do anything. If you're 565 00:22:53,600 --> 00:22:55,360 spending your whole life holding this 566 00:22:55,680 --> 00:22:58,160 beach ball underwater, it's 567 00:22:58,160 --> 00:23:00,280 exhausting. You're not going to want to 568 00:23:00,280 --> 00:23:02,720 do anything because everything is pushing 569 00:23:02,720 --> 00:23:05,200 this thing down. So what is that beach 570 00:23:05,200 --> 00:23:07,960 ball?What is it you're you're having to 571 00:23:07,960 --> 00:23:10,720 be pushing down?Is that linked 572 00:23:10,960 --> 00:23:13,040 to maybe you not feeling like you can be 573 00:23:13,040 --> 00:23:16,000 authentic?Because if we go back to what 574 00:23:16,000 --> 00:23:18,240 happened in our childhood and look at 575 00:23:18,240 --> 00:23:20,640 this through a trauma-informed lens, 576 00:23:22,560 --> 00:23:24,640 we have two choices. When we're children, 577 00:23:25,000 --> 00:23:27,600 unconsciously, we can attach 578 00:23:28,560 --> 00:23:29,760 or we can be authentic. 579 00:23:31,440 --> 00:23:34,160 And when we're a baby and when we're very 580 00:23:34,240 --> 00:23:36,960 young, and attachment is literally our 581 00:23:36,960 --> 00:23:39,760 only form of survival, we 582 00:23:39,840 --> 00:23:42,640 always will choose the attachment. And if 583 00:23:42,640 --> 00:23:45,480 that then means we have to depress and 584 00:23:45,480 --> 00:23:47,640 suppress some of our 585 00:23:47,640 --> 00:23:50,080 authenticity, and then we learn these 586 00:23:50,080 --> 00:23:52,720 coping strategies and we we 587 00:23:52,720 --> 00:23:55,600 believe I I'm not enough as I am. 588 00:23:55,760 --> 00:23:58,440 I I need to be the good girl, the 589 00:23:58,440 --> 00:24:01,200 perfectionist, the whatever in 590 00:24:01,200 --> 00:24:04,000 order to be accepted because we always go 591 00:24:04,000 --> 00:24:06,600 for that attachment. So especially for a 592 00:24:06,600 --> 00:24:08,320 lot of women, we will very much be the 593 00:24:08,320 --> 00:24:10,400 people pleasers and the perfectionists. 594 00:24:10,800 --> 00:24:12,160 Because we are looking for that 595 00:24:12,200 --> 00:24:15,040 attachment and and that is that child 596 00:24:15,040 --> 00:24:17,600 part of us that is coming up 597 00:24:18,320 --> 00:24:20,400 as adults and 598 00:24:21,360 --> 00:24:23,480 that can look like depression and we're 599 00:24:23,480 --> 00:24:25,520 holding all that stuff down. And that can 600 00:24:25,520 --> 00:24:28,120 also look like anxiety in wanting and 601 00:24:28,120 --> 00:24:30,880 needing to control the outcome. You know, 602 00:24:30,880 --> 00:24:32,320 everything has to be perfect because I 603 00:24:32,320 --> 00:24:34,880 can't possibly people won't love me. 604 00:24:35,360 --> 00:24:37,840 I'm not accepted in this 605 00:24:38,080 --> 00:24:40,240 environment if I don't get this right. 606 00:24:40,960 --> 00:24:43,200 And that can sound quite extreme, but if 607 00:24:43,200 --> 00:24:45,920 you go back to our survival caveman 608 00:24:45,920 --> 00:24:48,520 roots, we would 609 00:24:48,520 --> 00:24:49,920 literally, if we are 610 00:24:50,560 --> 00:24:52,960 excluded from our tribe, 611 00:24:53,360 --> 00:24:56,160 we die. And 612 00:24:56,240 --> 00:24:59,040 coming into the nervous system then, that 613 00:24:59,440 --> 00:25:01,760 can feel predominantly unsafe. 614 00:25:02,400 --> 00:25:04,320 We are then switching into our survival 615 00:25:04,400 --> 00:25:06,640 state. Those coping strategies are coming 616 00:25:06,760 --> 00:25:09,200 up. And where this can then turn into 617 00:25:09,200 --> 00:25:11,200 things like burnout is because when we're 618 00:25:11,200 --> 00:25:13,760 in that state for a chronic 619 00:25:13,760 --> 00:25:16,720 time, especially our our 620 00:25:16,720 --> 00:25:18,880 sympathetic and our dorsal state, the the 621 00:25:18,880 --> 00:25:20,800 fight, flight and the freeze, they're 622 00:25:20,800 --> 00:25:23,040 fantastic for surviving 623 00:25:23,120 --> 00:25:25,600 something. Yeah, for a short time. 624 00:25:26,800 --> 00:25:29,600 Chronically, they drain our 625 00:25:29,600 --> 00:25:32,480 energy. So we, you 626 00:25:32,480 --> 00:25:35,280 know, we get adrenal fatigue. It does all 627 00:25:35,280 --> 00:25:37,920 sorts of stuff to our hormones. can 628 00:25:37,920 --> 00:25:39,840 change our DNA, change our cell. It does 629 00:25:39,840 --> 00:25:42,080 all this stuff within our body. So this 630 00:25:42,080 --> 00:25:44,240 is where the nervous system is so 631 00:25:44,720 --> 00:25:46,720 important because if you think of the 632 00:25:46,720 --> 00:25:48,720 nervous system like a a bucket 633 00:25:49,840 --> 00:25:51,520 and there's only so much stress that we 634 00:25:51,520 --> 00:25:53,360 can hold in that bucket. So 635 00:25:54,080 --> 00:25:56,400 day-to-day stresses happen. They could be 636 00:25:56,400 --> 00:25:57,920 things like an e-mail from your boss, 637 00:25:57,920 --> 00:26:00,200 they can be things like witnessing a car 638 00:26:00,200 --> 00:26:02,800 accident, like all sorts of stuff. They 639 00:26:02,800 --> 00:26:03,760 go into that bucket. 640 00:26:10,160 --> 00:26:12,320 Yeah, I'm just seeing something here, so. 641 00:26:12,720 --> 00:26:14,480 Oh yeah, no, I honor that because thank 642 00:26:14,480 --> 00:26:16,000 you for witnessing me because that's it, 643 00:26:16,000 --> 00:26:17,680 right?And And I know you have more to 644 00:26:17,680 --> 00:26:19,520 share, but I I noticed you're witnessing 645 00:26:19,520 --> 00:26:21,120 me in that. And so many people in this 646 00:26:21,120 --> 00:26:23,560 community were sensitive and we we tend 647 00:26:23,560 --> 00:26:26,440 to underestimate like, I saw all 648 00:26:26,440 --> 00:26:27,920 this stuff or even like, let's take a 649 00:26:27,920 --> 00:26:30,400 very real, very daily example for so many 650 00:26:30,400 --> 00:26:32,720 people, social media, and you're seeing 651 00:26:32,720 --> 00:26:34,360 atrocities and you're seeing stuff that 652 00:26:34,360 --> 00:26:36,080 you're like, what in the actual fuck is 653 00:26:36,080 --> 00:26:38,120 happening right now?And you're taking 654 00:26:38,120 --> 00:26:39,600 that in, whether you know that or not, 655 00:26:39,600 --> 00:26:40,800 you can feel that in your body. That's 656 00:26:40,800 --> 00:26:42,920 all going in the bucket. So thank you for 657 00:26:42,920 --> 00:26:44,640 bringing that up. Back to you, back to 658 00:26:44,640 --> 00:26:47,520 the bucket. And I just also want to 659 00:26:47,520 --> 00:26:50,360 say, like, for me personally, I don't 660 00:26:50,400 --> 00:26:52,240 believe so much in trigger warnings. 661 00:26:52,400 --> 00:26:55,280 Don't go looking for nasty shitBut also 662 00:26:55,840 --> 00:26:58,000 it's being healing is really being in 663 00:26:58,000 --> 00:26:59,760 these sorts of spaces where we can see 664 00:26:59,760 --> 00:27:01,760 something and we can hold that space to 665 00:27:01,760 --> 00:27:04,720 go. There's something here. Let's 666 00:27:04,720 --> 00:27:06,800 just. Allow this to be here for a moment. 667 00:27:06,960 --> 00:27:09,280 I'm witnessing you. You know, whatever's 668 00:27:09,280 --> 00:27:11,200 here, this is safe to come out if it 669 00:27:11,200 --> 00:27:13,080 wants to come out, as opposed to. 670 00:27:14,000 --> 00:27:16,400 So I'm fine. Yeah, yeah, I'm good. How 671 00:27:16,400 --> 00:27:18,080 are you?And this is something I hear. 672 00:27:19,560 --> 00:27:21,080 And your voice has totally changed there. 673 00:27:21,080 --> 00:27:22,880 And it's like, no, you're not. And we can 674 00:27:22,880 --> 00:27:24,640 all tell. But like, we're like trying to 675 00:27:24,640 --> 00:27:27,000 put on this, the masking and the fake it 676 00:27:27,000 --> 00:27:28,240 till I make it, you knowAnd we're just 677 00:27:28,240 --> 00:27:30,440 like stuffing it all down. And yeah, it's 678 00:27:30,440 --> 00:27:32,000 fine. It's fine. It's fine. And it's not 679 00:27:32,000 --> 00:27:33,600 right. We call that in this community, 680 00:27:33,600 --> 00:27:35,520 the worn out woman, that, you know, 681 00:27:35,520 --> 00:27:37,520 caffeinated hamster on, just constantly 682 00:27:37,520 --> 00:27:40,320 going, going, going. I'm fine. No, 683 00:27:40,480 --> 00:27:42,800 you're not. You're squeaking like your 684 00:27:43,120 --> 00:27:45,360 voice is squeaking right now. And it 685 00:27:45,360 --> 00:27:47,400 makes me feel like you're pulling the 686 00:27:47,520 --> 00:27:49,520 wool over our eyes, but no. ohh You can't 687 00:27:49,520 --> 00:27:51,280 fake your frequency. You can't fake your 688 00:27:51,600 --> 00:27:53,200 your inner state shines through and 689 00:27:53,200 --> 00:27:54,720 radiates out of you, right?And it's 690 00:27:54,720 --> 00:27:57,440 undeniable in any direction. So 691 00:27:57,440 --> 00:27:59,600 thank you. And so sorry for jumping in, 692 00:27:59,600 --> 00:28:00,640 but yes, continue. Well, 693 00:28:03,840 --> 00:28:05,360 this is this is probably more important 694 00:28:05,360 --> 00:28:06,600 than whatever I was saying anyway. 695 00:28:08,240 --> 00:28:10,160 Well, it's supporting you in that too is 696 00:28:10,160 --> 00:28:12,920 right is that. That state of the nervous 697 00:28:12,920 --> 00:28:15,160 system and how it's so important to weave 698 00:28:15,160 --> 00:28:17,160 these little moments and community and 699 00:28:17,200 --> 00:28:20,080 witnessing and and that's it is is 700 00:28:20,160 --> 00:28:22,640 our work you do clearly so well is giving 701 00:28:22,640 --> 00:28:24,640 space for these things and not 702 00:28:24,640 --> 00:28:26,360 suppressing and repressing and pushing 703 00:28:26,360 --> 00:28:29,200 them away and and denying their presence 704 00:28:29,200 --> 00:28:32,080 because. It's part of us that's asking to 705 00:28:32,080 --> 00:28:34,560 be witnessed. It's asking to be seen. 706 00:28:34,880 --> 00:28:37,280 And so these coping strategies 707 00:28:37,760 --> 00:28:40,640 at one point were very effective for 708 00:28:40,640 --> 00:28:42,320 our survival, right?And so they're not 709 00:28:42,320 --> 00:28:44,040 necessarily going to get us to where we 710 00:28:44,040 --> 00:28:46,240 want to go. And they're not hardwired, 711 00:28:46,320 --> 00:28:47,920 right?That's the beautiful thing is that 712 00:28:47,920 --> 00:28:49,960 we we have the opportunity and the 713 00:28:49,960 --> 00:28:51,520 ability to shift this through these 714 00:28:51,520 --> 00:28:53,960 different tools and learning and being in 715 00:28:53,960 --> 00:28:56,320 community like this. And so thank you. 716 00:28:56,320 --> 00:28:59,280 And soActually, this is kind of the 717 00:28:59,280 --> 00:29:01,920 perfect segue. So let's go 718 00:29:01,920 --> 00:29:04,480 to the point in our episode where we take 719 00:29:04,480 --> 00:29:06,040 a little power pause and Jenny's going to 720 00:29:06,040 --> 00:29:08,880 walk us through. And so we're going to do 721 00:29:09,040 --> 00:29:11,920 a hands-on energy reset 722 00:29:11,920 --> 00:29:13,160 and Jenny's going to lead us through 723 00:29:13,160 --> 00:29:14,600 that. So would you like to do that for 724 00:29:14,600 --> 00:29:17,520 us, please?Yes, of course. So for 725 00:29:17,520 --> 00:29:20,080 anyone watching or listening, this 726 00:29:20,080 --> 00:29:23,040 is a wonderful regulation tool that you 727 00:29:23,040 --> 00:29:25,680 can use. So let's get on our our left 728 00:29:25,680 --> 00:29:27,760 side. So we're going to find our 729 00:29:28,000 --> 00:29:30,800 collarbone and we're 730 00:29:30,800 --> 00:29:33,560 just going to gently tap along the 731 00:29:33,600 --> 00:29:35,360 edge of your collarbone. 732 00:29:36,640 --> 00:29:37,840 And as you're doing this, just starting 733 00:29:37,840 --> 00:29:40,280 to bring a little bit of awareness to 734 00:29:40,280 --> 00:29:41,760 maybe your fingers tapping your 735 00:29:41,760 --> 00:29:44,720 collarbone and to your collarbone 736 00:29:44,720 --> 00:29:47,600 being tapped. And then we're going to 737 00:29:47,600 --> 00:29:48,960 bring that into the shoulder 738 00:29:52,880 --> 00:29:55,520 and taking that down the arm. 739 00:29:57,680 --> 00:29:59,400 And you can do this with fists, you can 740 00:29:59,400 --> 00:30:01,920 do this with fingertips, palms, whatever 741 00:30:01,920 --> 00:30:03,200 feels okay for you. 742 00:30:06,120 --> 00:30:07,680 And at a pressure that is OK. And if you 743 00:30:07,680 --> 00:30:09,280 imagine maybe you've got paint on your 744 00:30:09,280 --> 00:30:12,000 hand and you're trying to cover your 745 00:30:12,000 --> 00:30:14,480 whole, your whole arm, your whole hand in 746 00:30:14,480 --> 00:30:16,400 paint and you can imagine whatever colour 747 00:30:16,400 --> 00:30:19,280 that is. So we're giving the whole arm a 748 00:30:19,280 --> 00:30:21,440 good, a good tap. You get into the armpit 749 00:30:21,440 --> 00:30:22,360 as well if you want to. 750 00:30:24,960 --> 00:30:26,840 And then we're going to brush from the 751 00:30:27,440 --> 00:30:28,880 top of the shoulder. You can do this from 752 00:30:29,040 --> 00:30:30,720 your ear and your neck if you want. You 753 00:30:30,720 --> 00:30:32,800 can brush down your arm and if you're 754 00:30:32,800 --> 00:30:34,600 standing, you can always just let your 755 00:30:34,840 --> 00:30:37,720 arm just get. you let it hang. So 756 00:30:37,720 --> 00:30:40,160 you're brushing from your ear, sweeping 757 00:30:40,160 --> 00:30:41,680 down across your arm 758 00:30:43,120 --> 00:30:45,680 and if you're holding any anxiety or 759 00:30:45,680 --> 00:30:47,840 tension, imagine stuff that you're 760 00:30:47,840 --> 00:30:50,800 brushing off and then you 761 00:30:50,800 --> 00:30:53,120 can give that arm a shake. So whatever 762 00:30:53,120 --> 00:30:55,000 feels good, whatever direction, just 763 00:30:55,000 --> 00:30:57,120 giving it a a shake and a wiggle, 764 00:30:59,040 --> 00:31:01,520 shaking any stuff off and then just 765 00:31:01,520 --> 00:31:04,400 coming back to whatever feels 766 00:31:04,400 --> 00:31:07,280 like a rest. And checking 767 00:31:07,280 --> 00:31:10,200 in and just noticing what you're aware of 768 00:31:10,200 --> 00:31:13,040 in that left arm compared to your 769 00:31:13,040 --> 00:31:13,400 right. 770 00:31:15,920 --> 00:31:18,160 So for anyone that maybe doesn't 771 00:31:18,800 --> 00:31:20,640 find connecting to their body that 772 00:31:20,640 --> 00:31:23,520 easily, are you noticing a difference 773 00:31:24,920 --> 00:31:27,120 whether you have words for it or not?Is 774 00:31:27,120 --> 00:31:29,160 there maybe a tingliness, a more 775 00:31:29,160 --> 00:31:31,880 aliveness?Does your 776 00:31:31,880 --> 00:31:33,920 shoulder feel a little bit softer? 777 00:31:34,640 --> 00:31:37,440 less tension there. So 778 00:31:37,680 --> 00:31:40,320 I'd invite you to do the same on the the 779 00:31:40,320 --> 00:31:42,560 right side just to even yourself up so if 780 00:31:42,560 --> 00:31:45,480 we've got time we can do just 781 00:31:45,480 --> 00:31:47,600 tapping across the right collarbone now, 782 00:31:49,440 --> 00:31:51,680 taking that down the arm, 783 00:31:54,640 --> 00:31:56,440 giving that all a tap and the reason that 784 00:31:56,440 --> 00:31:58,240 we are comparing 785 00:32:00,200 --> 00:32:02,120 is to just give ourselves a little a 786 00:32:02,240 --> 00:32:04,440 little opportunity to see did that work? 787 00:32:04,440 --> 00:32:06,960 Did that do something?Am I aware 788 00:32:07,400 --> 00:32:10,320 of something being here?So as 789 00:32:10,320 --> 00:32:12,000 we tap and then we're going to sweep from 790 00:32:12,000 --> 00:32:14,560 the ear, again brushing anything off 791 00:32:16,280 --> 00:32:18,800 and getting into your whole arm, giving 792 00:32:18,840 --> 00:32:21,440 it a little wiggle as you do so and then 793 00:32:21,440 --> 00:32:23,200 just giving that arm a little a little 794 00:32:23,200 --> 00:32:26,080 shake. Forwards, 795 00:32:26,080 --> 00:32:27,600 backwards, out to the side, whatever 796 00:32:27,600 --> 00:32:29,120 feels okay and then 797 00:32:30,560 --> 00:32:32,880 When you have finished that again, coming 798 00:32:32,880 --> 00:32:35,760 back to centre 799 00:32:36,200 --> 00:32:39,160 and noticing, ah, what am I 800 00:32:39,160 --> 00:32:42,040 aware of?Is there maybe a 801 00:32:42,040 --> 00:32:44,080 bit more aliveness of your shoulders 802 00:32:44,080 --> 00:32:46,760 dropped?So yeah, Megan, I'd love to hear 803 00:32:46,760 --> 00:32:49,640 from you. What is it you're aware 804 00:32:49,640 --> 00:32:50,880 of?What was that like for 805 00:32:52,880 --> 00:32:54,280 you?Well, I was like, we're doing the 806 00:32:54,320 --> 00:32:56,280 other side too. We are making time and 807 00:32:56,320 --> 00:32:59,160 space for this. You're all lopsided. 808 00:33:01,960 --> 00:33:03,560 And I appreciate you checking in with 809 00:33:03,560 --> 00:33:05,840 that. And I love the the pause in between 810 00:33:06,160 --> 00:33:08,000 because so many people in this community 811 00:33:08,000 --> 00:33:09,800 are really highly sensitive and very 812 00:33:09,800 --> 00:33:12,200 intelligent and very, you know, we want 813 00:33:12,200 --> 00:33:13,960 to know, I want to know that this is 814 00:33:13,960 --> 00:33:16,080 actually doing something. And so I love 815 00:33:16,080 --> 00:33:18,160 that moment to pause. And so for me, 816 00:33:18,160 --> 00:33:20,000 there was a clear difference and I love 817 00:33:20,000 --> 00:33:22,600 the. The ease and the 818 00:33:22,600 --> 00:33:25,120 spaciousness that comes into the arms and 819 00:33:25,120 --> 00:33:27,000 then it ripples into the whole body. And 820 00:33:27,000 --> 00:33:29,400 so thank you for that. And So what you 821 00:33:29,400 --> 00:33:30,880 just experienced, if you're watching 822 00:33:30,880 --> 00:33:32,840 this, catching this just over on YouTube 823 00:33:32,880 --> 00:33:34,960 as a standalone video of this beautiful 824 00:33:34,960 --> 00:33:37,360 energy reset, is actually part of a full 825 00:33:37,440 --> 00:33:40,000 episode of the Movement, Mind and Meaning 826 00:33:40,000 --> 00:33:42,000 podcast, where Jenny and I are diving 827 00:33:42,000 --> 00:33:44,840 into all things nervous system and how it 828 00:33:44,840 --> 00:33:47,720 impacts ADHD, anxiety and burnout. 829 00:33:48,080 --> 00:33:49,120 So make sure to check out the whole 830 00:33:49,160 --> 00:33:50,680 episode. And Jenny has so much more 831 00:33:50,680 --> 00:33:51,880 magical stuff to. to share. So you're 832 00:33:51,880 --> 00:33:53,120 going to definitely want to watch that 833 00:33:53,120 --> 00:33:56,000 whole video. And actually it leads 834 00:33:56,040 --> 00:33:58,080 us to a really great opportunity. So I 835 00:33:58,080 --> 00:33:59,440 know that you have a lot of magical 836 00:33:59,440 --> 00:34:00,560 things to share. I know you have 837 00:34:00,560 --> 00:34:02,160 incredible things coming up. And in fact, 838 00:34:02,400 --> 00:34:04,640 you are doing a workshop really soon. Oh, 839 00:34:04,960 --> 00:34:06,920 ohh actually, it might be in the past if 840 00:34:06,920 --> 00:34:08,560 you happen to be catching this later. So 841 00:34:08,800 --> 00:34:11,280 let's speak to that as well. But tell us 842 00:34:11,280 --> 00:34:13,280 a little more about your upcoming March 843 00:34:13,280 --> 00:34:16,200 workshop, please. Yes. So 844 00:34:16,200 --> 00:34:18,560 on the 5th of March, I am going to be 845 00:34:18,960 --> 00:34:21,680 speaking and teaching people about how 846 00:34:21,760 --> 00:34:24,720 to shift from being an overwhelmed 847 00:34:25,600 --> 00:34:27,560 ADHD entrepreneur that is, you know, 848 00:34:27,600 --> 00:34:29,200 you've started your values driven 849 00:34:29,200 --> 00:34:30,800 business that you absolutely love. You 850 00:34:30,800 --> 00:34:32,800 want this dream life where you can travel 851 00:34:32,800 --> 00:34:34,760 or maybe just get home to spend time with 852 00:34:34,760 --> 00:34:37,280 your kids and cook dinner. And what 853 00:34:37,280 --> 00:34:39,360 you're actually doing is spending all day 854 00:34:39,360 --> 00:34:41,200 feeling overwhelmed, jumping from thing 855 00:34:41,200 --> 00:34:43,760 to thing, struggling with focus. So. 856 00:34:44,520 --> 00:34:46,000 I'm going to be supporting people in a 857 00:34:46,000 --> 00:34:48,840 free workshop to learn the the first 858 00:34:48,840 --> 00:34:51,120 few steps of how to 859 00:34:51,680 --> 00:34:53,840 maybe shift some things around so you can 860 00:34:53,840 --> 00:34:55,840 get better focus. You can 861 00:34:56,480 --> 00:34:58,880 easily shift out of overwhelm and you're 862 00:34:58,880 --> 00:35:00,800 starting to prioritise what's actually 863 00:35:00,800 --> 00:35:03,360 important to you and putting that first 864 00:35:03,840 --> 00:35:06,800 so that you are then able to to live the 865 00:35:06,800 --> 00:35:09,520 life you want and let the business. 866 00:35:10,040 --> 00:35:12,360 look after you and what's important to 867 00:35:12,360 --> 00:35:15,000 you first, not the other way around. So 868 00:35:15,000 --> 00:35:16,480 it's on the 5th of March. It's going to 869 00:35:16,480 --> 00:35:19,360 be 1pm GMT, which is 870 00:35:19,600 --> 00:35:22,080 8am Eastern. So it's probably the middle 871 00:35:22,080 --> 00:35:24,240 of the night for you in Maui. There will 872 00:35:24,240 --> 00:35:26,560 be a replay available for about a week. 873 00:35:27,360 --> 00:35:29,520 But if you hop over onto my socials on my 874 00:35:29,520 --> 00:35:31,040 website, which I'm sure you'll link 875 00:35:31,040 --> 00:35:33,440 below, or it's @jennyadamscoach. 876 00:35:33,880 --> 00:35:36,560 Then keep an eye on everything and you'll 877 00:35:36,560 --> 00:35:38,440 see what's what's going on with me and 878 00:35:38,440 --> 00:35:40,240 and how I can support you as well. Oh, 879 00:35:41,360 --> 00:35:42,880 I love that. Perfect. Well, thank you for 880 00:35:42,880 --> 00:35:44,640 sharing all of that and absolutely will 881 00:35:44,640 --> 00:35:46,560 be linked up in the show notes as well as 882 00:35:46,560 --> 00:35:48,080 the description of the videos. 883 00:35:48,880 --> 00:35:51,440 And thank you for accommodating the fact 884 00:35:51,440 --> 00:35:53,000 that it might be the middle of the night 885 00:35:53,000 --> 00:35:54,080 for some people. So 886 00:35:56,880 --> 00:35:58,360 real thing with these Internets, it's 887 00:35:58,360 --> 00:36:00,560 amazing. But yes, time zones are a real 888 00:36:01,040 --> 00:36:03,720 thing and so. I really love that you 889 00:36:03,720 --> 00:36:06,360 speak specifically to the entrepreneur 890 00:36:06,360 --> 00:36:07,920 that has these challenges. And so it 891 00:36:07,920 --> 00:36:10,240 would, if somebody isn't necessarily a 892 00:36:10,240 --> 00:36:12,640 business owner, would this tool set still 893 00:36:12,640 --> 00:36:14,440 be applicable for them as well?But if 894 00:36:14,440 --> 00:36:16,000 they're navigating those other challenges 895 00:36:16,000 --> 00:36:18,800 you mentioned, yeah. So the reason I have 896 00:36:18,800 --> 00:36:21,760 it kind of pitched to entrepreneurs is 897 00:36:21,760 --> 00:36:24,160 because. Generally they are people that 898 00:36:24,160 --> 00:36:25,680 are extremely passionate about what they 899 00:36:25,760 --> 00:36:28,520 do and they've also got some a 900 00:36:28,720 --> 00:36:30,200 bit of flexibility over how they're 901 00:36:30,200 --> 00:36:32,800 spending their time. So if you're someone 902 00:36:32,800 --> 00:36:34,960 that has some flexibility over your 903 00:36:34,960 --> 00:36:37,240 schedule, your time, and you're 904 00:36:37,760 --> 00:36:40,360 aligning with, you know, the overwhelm, 905 00:36:40,360 --> 00:36:42,720 the burnout, drop me a message, come 906 00:36:42,720 --> 00:36:45,040 along to the workshop anyway and 907 00:36:45,680 --> 00:36:47,760 I can definitely support you in some way. 908 00:36:47,760 --> 00:36:50,160 So yeah, just yeah, 909 00:36:50,640 --> 00:36:53,200 let me know. Yeah, good, good, good, good 910 00:36:53,280 --> 00:36:55,360 Yeah. And I mean, the prevalence of 911 00:36:55,360 --> 00:36:58,000 ADHD and ADD are really interestingly 912 00:36:58,000 --> 00:37:00,520 high in the entrepreneur community. 913 00:37:00,560 --> 00:37:02,400 Exactly. ExactlyWe're 914 00:37:05,600 --> 00:37:08,320 pegs. So we go and we go and do our own 915 00:37:08,320 --> 00:37:11,200 thing, so. Right. And and maybe 916 00:37:11,200 --> 00:37:14,000 you're still in corporate or still 917 00:37:14,000 --> 00:37:15,680 in a job and you have a little side 918 00:37:15,680 --> 00:37:17,040 hustle you've been thinking about or 919 00:37:17,040 --> 00:37:18,560 you're like a little thing you're working 920 00:37:18,560 --> 00:37:19,840 on. So yes, you've got that 921 00:37:19,840 --> 00:37:22,000 entrepreneurial spirit brewing inside of 922 00:37:22,000 --> 00:37:24,080 you. So yes, definitely come and check 923 00:37:24,080 --> 00:37:27,000 out the workshop. And so as 924 00:37:27,000 --> 00:37:29,920 we finish up, is there 925 00:37:29,920 --> 00:37:32,800 anything that you feel would, you know, 926 00:37:32,800 --> 00:37:35,280 as one little?glorious 927 00:37:35,280 --> 00:37:37,360 nugget that they could take away. 928 00:37:39,840 --> 00:37:41,440 Anything that you would like to finish 929 00:37:41,440 --> 00:37:44,160 with?Yes, I think 930 00:37:44,800 --> 00:37:47,720 just just going back to that moment 931 00:37:47,720 --> 00:37:49,680 that you've had and giving and and the 932 00:37:49,680 --> 00:37:52,480 space for that moment, this is what 933 00:37:52,480 --> 00:37:55,280 regulation is about. It's not necessarily 934 00:37:55,280 --> 00:37:57,720 just about tools and 935 00:37:57,720 --> 00:38:00,240 shaking and coming into our body and 936 00:38:00,480 --> 00:38:03,360 and yeah, all of these toolsThey're also 937 00:38:03,440 --> 00:38:05,520 giving ourselves the pause to just check 938 00:38:05,520 --> 00:38:08,440 in. Am I okay?Do I need anything?Because 939 00:38:08,440 --> 00:38:10,400 when we're looking at that stress bucket, 940 00:38:10,800 --> 00:38:13,360 that potentially was a stressor that is 941 00:38:13,360 --> 00:38:16,200 now not going into that bucket to 942 00:38:16,200 --> 00:38:18,640 overflow, because that was an opportunity 943 00:38:18,640 --> 00:38:21,400 for a spoonful of that liquid to be taken 944 00:38:21,400 --> 00:38:23,440 out of that bucket, as opposed to more 945 00:38:23,440 --> 00:38:26,240 added in, because there was space given, 946 00:38:26,320 --> 00:38:28,800 there was regulation. So it's it's not 947 00:38:28,800 --> 00:38:30,960 always just about the tools, they can be 948 00:38:30,960 --> 00:38:33,920 great. So if this is feeling overwhelming 949 00:38:33,920 --> 00:38:35,440 for anyone, Oh my God, where do I start?I 950 00:38:35,440 --> 00:38:37,840 need to learn all these things. Finding a 951 00:38:37,840 --> 00:38:40,720 pause. Literally one breath. 952 00:38:41,600 --> 00:38:43,920 Are my feet on the ground?How am I in 953 00:38:43,920 --> 00:38:46,760 this moment?Just stopping to ask 954 00:38:46,760 --> 00:38:49,680 yourself that is a very simple and 955 00:38:49,680 --> 00:38:51,280 probably the best place to start. 956 00:38:53,360 --> 00:38:56,000 Well. Our listeners are going to know 957 00:38:56,000 --> 00:38:57,680 that I'm just about to going to love on 958 00:38:57,680 --> 00:38:59,200 what you just said there, because one of 959 00:38:59,200 --> 00:39:01,600 the main tools that we use is the power 960 00:39:01,600 --> 00:39:04,000 pause. When we feel the feels, we take a 961 00:39:04,000 --> 00:39:05,840 power pause. So thank you. That's a 962 00:39:05,840 --> 00:39:08,800 beautiful finishing moment and a 963 00:39:08,800 --> 00:39:11,520 beautiful reminder. And all I could 964 00:39:11,520 --> 00:39:13,800 hear was, and it might be because you're 965 00:39:13,800 --> 00:39:16,720 British, a spoonful of stress out of 966 00:39:16,720 --> 00:39:18,160 the bucket. I was like, I wish you would 967 00:39:18,160 --> 00:39:19,960 like sing it in Mary Poppins voice right 968 00:39:19,960 --> 00:39:20,880 now so bad, but. 969 00:39:23,120 --> 00:39:24,560 Not to undermine what you were saying, 970 00:39:24,560 --> 00:39:26,680 but you're still right, is that we have 971 00:39:26,680 --> 00:39:29,520 these again. We're like, what is this 842 972 00:39:29,800 --> 00:39:31,960 step strategy for me to do to regulate my 973 00:39:31,960 --> 00:39:33,200 nervous system?And I'm going to be a 974 00:39:33,280 --> 00:39:34,880 really healthy person from here on out. 975 00:39:35,360 --> 00:39:37,600 No, that's tightly wound version of 976 00:39:37,600 --> 00:39:40,000 ourself, right?And so that witnessing and 977 00:39:40,000 --> 00:39:42,160 that honoring and that tending, 978 00:39:42,720 --> 00:39:44,520 it's a moment to moment thing, friends. 979 00:39:44,520 --> 00:39:47,000 This is not like. A one and done solution 980 00:39:47,000 --> 00:39:48,960 by any means, and neither is life and 981 00:39:48,960 --> 00:39:51,360 neither are you, right?And so I just 982 00:39:51,360 --> 00:39:52,960 really love that you share that in a 983 00:39:52,960 --> 00:39:54,280 really, and you shared it in such a 984 00:39:54,280 --> 00:39:56,000 beautiful and gentle, compassionate way. 985 00:39:56,000 --> 00:39:58,000 So thank you so much for everything, 986 00:39:58,000 --> 00:40:00,320 Jenny, and lovely to have you on here. 987 00:40:00,320 --> 00:40:02,720 And please, please connect with Jenny. 988 00:40:02,720 --> 00:40:05,040 Everything that you heard from her is 989 00:40:05,040 --> 00:40:06,680 going to be in the show notes and the 990 00:40:06,680 --> 00:40:08,640 description. Her socials 991 00:40:09,440 --> 00:40:11,960 or the link to the workshop. And when 992 00:40:11,960 --> 00:40:13,840 you're listening to this episode, make 993 00:40:13,840 --> 00:40:16,520 sure to take a screenshot and tag us with 994 00:40:16,520 --> 00:40:18,240 your takeaways because we want to witness 995 00:40:18,240 --> 00:40:20,240 you. And that's a huge part of regulation 996 00:40:20,240 --> 00:40:22,480 is community and connection. So we want 997 00:40:22,480 --> 00:40:24,680 to witness you in your celebration and 998 00:40:24,680 --> 00:40:26,000 your recognition and your learning and 999 00:40:26,000 --> 00:40:27,840 your growth. So thank you so much 1000 00:40:27,840 --> 00:40:29,160 everybody for being part of this 1001 00:40:29,160 --> 00:40:30,960 beautiful community and part of this 1002 00:40:30,960 --> 00:40:33,200 Movement, Mind and Meaning podcast where 1003 00:40:33,200 --> 00:40:36,160 we use these different tools and shifts 1004 00:40:36,160 --> 00:40:38,480 in perspectives and connection to 1005 00:40:38,800 --> 00:40:40,560 continually grow and evolve like the 1006 00:40:40,560 --> 00:40:43,360 beautiful, constantly evolving flower of 1007 00:40:43,360 --> 00:40:45,760 humanity and beingness that you are. So 1008 00:40:45,760 --> 00:40:47,440 thank you so much everybody. Sending you 1009 00:40:47,440 --> 00:40:49,920 so much love and Aloha and we will see 1010 00:40:49,920 --> 00:40:52,040 you all and hear you all. I guess you'll 1011 00:40:52,040 --> 00:40:54,400 hear us on the next episode. Thank you so 1012 00:40:54,400 --> 00:40:55,840 much. Take good care. Bye, bye.

Ever walk into a room and feel like a stressed-out ball of anxiety—heart racing, overthinking every move, second-guessing yourself? What if, instead, you could step in like it’s your red carpet moment—calm, confident, and completely in control? In today’s episode of Movement, Mind, & Meaning, I’m sharing three powerful techniques that will help you flip that anxious energy into calm, grounded authority—so you can stop feeling like anxiety is running the show and start leading with confidence. ✨ You’ll learn how to:🔥 Shift out of fight-or-flight mode in seconds (no more spiraling)🔥 Use The Power Pause Method® to snap back into clarity and control🔥 Step into instant confidence with a simple but powerful pose🔥 Rewire your brain to make bold, clear decisions without overthinking Because here’s the truth: Your anxiety isn’t the enemy—it’s energy that can be transformed. And once you learn how to shift it, you’ll feel unstoppable. 💫 Are You An Accomplished, Highly Sensitive Women 40+ Dealing With High Functioning Anxiety & Ready To: Step Out Of Chaos Into SERENITY? Then It's Time To Get 1:1 Support And Custom Success Strategies  To Thrive Beyond Anxiety So You Can EXCEL IN YOUR INDUSTRY Without Losing Yourself In The Process!  Join Me Inside SERENITY Here Want to do the Power Pause with me? Watch the video of that segment here: https://youtu.be/8Yxn_Rqfvw0 Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:10,200 --> 00:00:13,160Three powerful techniques to transform 200:00:13,160 --> 00:00:15,320anxiety into calm authority 300:00:15,480 --> 00:00:17,1000fast. Welcome back to the 400:00:18,040 --> 00:00:20,280Movement, Mind and Meaning podcast. I'm 500:00:20,280 --> 00:00:22,600your host, Megan Nolan. So 600:00:22,1000 --> 00:00:24,800before we jump into those techniques to 700:00:24,800 --> 00:00:27,800shift from being driven 800:00:27,800 --> 00:00:28,840by anxiety to Oh yeah. 900:00:30,800 --> 00:00:32,920Confident, powerful, grounded, anchored 1000:00:32,920 --> 00:00:35,080in your serene queen or your serene being 1100:00:35,080 --> 00:00:38,080energy. Let's talk a little scenario for 1200:00:38,080 --> 00:00:40,320a second. Maybe you'll recognize yourself 1300:00:40,320 --> 00:00:42,040in some of these, all of these, a little 1400:00:42,040 --> 00:00:45,040bit of these. Just want to get to get 1500:00:45,040 --> 00:00:47,360a sense for where you're at. Have you 1600:00:47,360 --> 00:00:48,720ever woken up in the middle of the night 1700:00:48,720 --> 00:00:50,400or first thing in the morning to that 1800:00:51,600 --> 00:00:54,160spinning feeling in your body?Maybe 1900:00:54,800 --> 00:00:57,600that spiraling feeling in your brain 2000:00:57,600 --> 00:00:58,960where your brain's like pondering every 2100:00:58,960 --> 00:01:01,240mistake you've ever made, wondering about 2200:01:01,280 --> 00:01:03,080climate crisis and existential dread, or 2300:01:03,080 --> 00:01:05,200who knows what your flavor of percolation 2400:01:05,200 --> 00:01:07,640on that anxiety moment is?Have you ever 2500:01:07,640 --> 00:01:10,040experienced that?Have you ever noticed 2600:01:10,040 --> 00:01:11,520that sometimes when you wake up feeling 2700:01:11,520 --> 00:01:13,320that way, you may find yourself like I'm 2800:01:13,360 --> 00:01:14,800going to change this. This is not the 2900:01:14,800 --> 00:01:16,880vibe of my vision. I do not want to show 3000:01:16,880 --> 00:01:18,280up the day this way. I'm going to do 3100:01:18,280 --> 00:01:19,1000something about this. And you go sit down 3200:01:19,1000 --> 00:01:22,400to meditate or visualize your goals 3300:01:23,080 --> 00:01:24,560and you find yourself mostly just going 3400:01:24,640 --> 00:01:27,040ding, ding, ding, ding, ping ponging all 3500:01:27,040 --> 00:01:29,600around in every direction except for 3600:01:29,600 --> 00:01:31,680focusing on the point of focus of your 3700:01:31,680 --> 00:01:34,160meditation because you're literally just 3800:01:35,1000 --> 00:01:37,1000swirling in the anxiety tornado. 3900:01:38,960 --> 00:01:40,960So maybe you continue into your day, or 4000:01:40,960 --> 00:01:42,240maybe this happens at a different 4100:01:42,240 --> 00:01:44,720frequency or you know timing is you 4200:01:44,720 --> 00:01:46,960notice the feeling of anxiety and your 4300:01:46,960 --> 00:01:49,800pattern is to power through right to 4400:01:49,800 --> 00:01:51,920try to avoid that, which is common for 4500:01:51,920 --> 00:01:54,240many people with high functioning anxiety 4600:01:55,280 --> 00:01:57,240to just keep working, keep going and you 4700:01:57,240 --> 00:01:58,800power through more than two hours of 4800:01:58,800 --> 00:02:01,520work. Without really taking a power 4900:02:01,520 --> 00:02:03,280pause or a break and just powered and 5000:02:03,280 --> 00:02:05,600running on the fumes of maybe a couple 5100:02:05,600 --> 00:02:07,1000coffees and some almonds that you toss in 5200:02:07,1000 --> 00:02:09,720there every now and again. Not so much 5300:02:09,720 --> 00:02:11,160with the water, more so with the 5400:02:11,160 --> 00:02:13,480hydration of the caffeination, right? 5500:02:14,560 --> 00:02:17,240Aren't they the same?No, they're not. But 5600:02:17,240 --> 00:02:19,760that's OK. No shade, no judgment here. 5700:02:20,640 --> 00:02:22,640And then you find yourself, you know, 5800:02:22,640 --> 00:02:24,240maybe you're like, uh, enough working and 5900:02:24,240 --> 00:02:25,520I'm gonna go on my phone and you start 6000:02:25,520 --> 00:02:27,040doom scrolling and then boom, you get 6100:02:27,040 --> 00:02:29,040targeted with another hot new healthy 6200:02:29,040 --> 00:02:30,600thing. And about once a month you find 6300:02:30,600 --> 00:02:32,920yourself doing a little something new, 6400:02:33,280 --> 00:02:34,760adding a little something new to your 6500:02:34,760 --> 00:02:36,440routine. Maybe it's the the new 6600:02:36,440 --> 00:02:38,520supplement or the new oil or the new 6700:02:38,520 --> 00:02:40,800classes or the new class or the new app. 6800:02:41,440 --> 00:02:43,120No shade. I'm here for it. I love all 6900:02:43,120 --> 00:02:44,640that stuff. Don't get me wrong. I love 7000:02:45,840 --> 00:02:48,800it. But if you're adding one new thing 7100:02:48,800 --> 00:02:50,600to your routine every month, are you 7200:02:50,640 --> 00:02:53,280really anchoring into any of it? 7300:02:53,920 --> 00:02:56,680Question mark. And 7400:02:56,680 --> 00:02:58,400again, just through the lens of 7500:02:58,400 --> 00:03:01,040compassionate curiosity. And then 7600:03:01,920 --> 00:03:03,720perhaps you find yourself about once a 7700:03:03,720 --> 00:03:06,640week or more or less doing that 7800:03:06,640 --> 00:03:08,960anxiety related research, maybe literally 7900:03:08,960 --> 00:03:10,880Googling high functioning anxiety in 8000:03:10,880 --> 00:03:13,040women, signs and symptoms, holistic 8100:03:13,040 --> 00:03:15,120solutions for anxiety, or going to your 8200:03:15,120 --> 00:03:16,720favorite platform and searching on your. 8300:03:17,040 --> 00:03:19,280Hashtag of choice. Burnout in women, 8400:03:19,440 --> 00:03:21,1000anxiety in women, anxiety solutions. 8500:03:22,880 --> 00:03:25,440If any of that, even just a little bit, 8600:03:25,440 --> 00:03:28,400feels familiar to you, then I love you. 8700:03:28,480 --> 00:03:29,920I see you. I witness you. You're in the 8800:03:29,920 --> 00:03:32,240right place. Because those are the 8900:03:32,240 --> 00:03:34,320hallmarks and characteristics of what I 9000:03:34,320 --> 00:03:36,640call, because I work with women and those 9100:03:36,640 --> 00:03:39,280that identify as women, what I call the 9200:03:39,280 --> 00:03:41,680worn out woman. Right. You can put any 9300:03:41,680 --> 00:03:43,520word that you want and that you identify 9400:03:43,520 --> 00:03:45,520with there. The worn out being, the worn 9500:03:45,520 --> 00:03:47,200out person, the worn out human, whatever 9600:03:47,200 --> 00:03:49,120it is that you identify with. Maybe man, 9700:03:49,240 --> 00:03:51,600right?It's OK. Everyone is welcome here 9800:03:51,600 --> 00:03:53,040in all of your diversity. You are 9900:03:53,120 --> 00:03:54,440absolutely welcome here. I want you to 10000:03:54,440 --> 00:03:56,720feel seen and supported. The worn out 10100:03:56,720 --> 00:03:58,880woman. So whenever I say that, just know 10200:03:58,880 --> 00:04:00,280that I'm including the word that most 10300:04:00,280 --> 00:04:02,720aligns for you as well. OK. And 10400:04:03,600 --> 00:04:05,800it's basically like the human version of 10500:04:05,800 --> 00:04:08,760a caffeinated squirrel, just spinning on 10600:04:08,760 --> 00:04:11,240a hamster wheel. Running on fumes, right? 10700:04:11,360 --> 00:04:14,040Nerves are shot. Many things to show for 10800:04:14,040 --> 00:04:16,200it because you're highly ambitious and 10900:04:16,200 --> 00:04:17,360you're accomplished and you're doing the 11000:04:17,360 --> 00:04:19,440things right. Except for maybe that one 11100:04:19,440 --> 00:04:21,160thing that you're really looking for, 11200:04:21,160 --> 00:04:23,600which is that inner fulfillment, 11300:04:24,480 --> 00:04:27,120that sense of yes, I'm actually enjoying 11400:04:27,120 --> 00:04:30,080my life. Because if 11500:04:30,080 --> 00:04:32,400that's not there, what are we doing it 11600:04:32,400 --> 00:04:35,200all for, right?And that's part of the the 11700:04:35,200 --> 00:04:37,600real work of this. And so if you can 11800:04:37,600 --> 00:04:39,280relate to any of that, and if you can 11900:04:39,280 --> 00:04:40,960relate to that feeling of anxiety, 12000:04:40,960 --> 00:04:42,880overdrive and the just frantic frazzled 12100:04:42,880 --> 00:04:45,360running on fumes, then I have something 12200:04:45,360 --> 00:04:47,360for you to check out in the description. 12300:04:47,440 --> 00:04:50,040I just announced the release of a brand 12400:04:50,040 --> 00:04:52,240new container, a brand new one-on-one 12500:04:52,240 --> 00:04:54,880high level of support, personalization, 12600:04:54,880 --> 00:04:57,040one-on-one coaching sessions with me. I 12700:04:57,040 --> 00:04:59,840will share you all the details on the 12800:04:59,840 --> 00:05:02,640link for serenity. And if you are really 12900:05:02,640 --> 00:05:04,920feeling that you identified with a lot of 13000:05:04,920 --> 00:05:06,360that, and you're ready to thrive beyond 13100:05:06,360 --> 00:05:08,280anxiety to excel in all areas of your 13200:05:08,280 --> 00:05:10,400life without completely losing yourself 13300:05:10,400 --> 00:05:13,120in the process, Serenity is for you. OK, 13400:05:13,120 --> 00:05:16,080so check that out. Go ahead and check 13500:05:16,080 --> 00:05:18,160that out. But let's go back to 13600:05:18,560 --> 00:05:20,720transforming anxiety to calm authority. 13700:05:21,480 --> 00:05:22,720And you might be thinking, well, that 13800:05:22,880 --> 00:05:24,480seems like a bit of a lot, a bit of a 13900:05:24,480 --> 00:05:26,200leap there. Well, actually, they're not 14000:05:26,200 --> 00:05:28,560too far away from each other. Because as 14100:05:28,560 --> 00:05:30,120you know, anxiety is a response to 14200:05:30,120 --> 00:05:32,320stress, right?So when you're 14300:05:32,320 --> 00:05:34,680experiencing something stressful, right, 14400:05:34,680 --> 00:05:37,240whether that's internal, external, or 14500:05:37,240 --> 00:05:39,680real or perceived, you go into a 14600:05:39,680 --> 00:05:41,880sympathetic response in your nervous 14700:05:41,880 --> 00:05:44,400system. So it's very much the fight, 14800:05:44,480 --> 00:05:46,880flight, freeze, fun 14900:05:46,960 --> 00:05:48,480response of your nervous system 15000:05:48,480 --> 00:05:51,360protective pattern so that you survive 15100:05:51,360 --> 00:05:53,760whatever that threat is. OK, again. 15200:05:54,160 --> 00:05:56,960Beautiful system. So intricate, so 15300:05:56,960 --> 00:05:59,200powerful. And that's where we all have 15400:05:59,200 --> 00:06:01,1000that in common. Then it's a little 15500:06:01,1000 --> 00:06:03,560bit deeper, cause you've got your own 15600:06:03,560 --> 00:06:05,640little flavor of handling stress, things 15700:06:05,640 --> 00:06:06,960that you learned as a child, right? 15800:06:07,280 --> 00:06:09,520Protective patterns, adaptive behaviors 15900:06:09,520 --> 00:06:11,280that you were modeled from your family or 16000:06:11,280 --> 00:06:14,160your caregivers of of origin when you 16100:06:14,160 --> 00:06:15,1000were a little one. They showed you how 16200:06:15,1000 --> 00:06:17,1000they handled stress and you watch them 16300:06:18,040 --> 00:06:20,320and you adapted yourself to that because 16400:06:20,320 --> 00:06:22,640you wanted to stay in that zone of 16500:06:22,640 --> 00:06:25,040safety, right?In that tribe or family or, 16600:06:25,200 --> 00:06:26,800you know, group or community, whatever. 16700:06:27,040 --> 00:06:29,920So you attach to that pattern purely for 16800:06:29,920 --> 00:06:31,920your survival, was hardwired into your 16900:06:31,920 --> 00:06:33,040subconscious mind, and you've been 17000:06:33,040 --> 00:06:34,480practicing it for so long that you may 17100:06:34,480 --> 00:06:37,040not even realize it's there, including 17200:06:37,040 --> 00:06:39,280hypervigilance or anxiety, right?And so 17300:06:39,280 --> 00:06:41,200that's definitely a pattern for many of 17400:06:41,200 --> 00:06:42,320us that if you look back to your 17500:06:42,320 --> 00:06:44,760caregivers, you say, oh. Yeah, 17600:06:45,680 --> 00:06:48,080love you, mom. But yes, mom, definitely 17700:06:48,080 --> 00:06:50,480my mom, definitely not that. And that's 17800:06:50,480 --> 00:06:52,160OK, right?It's, you know, everyone's 17900:06:52,160 --> 00:06:55,120doing their best. And so these protective 18000:06:55,120 --> 00:06:57,600patterns might be a hyper-vigilant 18100:06:57,600 --> 00:06:59,600response, right?It might be that anxious 18200:06:59,880 --> 00:07:01,720attachment style or that anxious approach 18300:07:01,760 --> 00:07:03,520or that anxiety feeling in response to 18400:07:03,520 --> 00:07:05,1000stress. And it might be other things too, 18500:07:06,320 --> 00:07:08,520like being highly driven, being highly 18600:07:08,520 --> 00:07:10,800attentive to detail, having issues, 18700:07:10,800 --> 00:07:12,480delegating stuff out. Maybe 18800:07:12,480 --> 00:07:14,400procrastination. These are all protective 18900:07:14,400 --> 00:07:16,400patterns of the nervous system that get 19000:07:16,400 --> 00:07:18,160activated when we experience stress, 19100:07:18,440 --> 00:07:19,760right?So when we have that sympathetic 19200:07:19,760 --> 00:07:21,600response. So when we're in that 19300:07:21,600 --> 00:07:23,920sympathetic response from a polyvagal 19400:07:23,920 --> 00:07:25,1000perspective, which is a relatively new 19500:07:25,1000 --> 00:07:28,600understanding, I mean, you know, I think 19600:07:28,600 --> 00:07:31,520it was 1999, not that long ago, like new 19700:07:31,520 --> 00:07:33,040in the in the spectrum of the human 19800:07:33,040 --> 00:07:35,920experience. Stephen Porges, 19900:07:35,920 --> 00:07:38,080Dr. Stephen Porges uncovered the more 20000:07:38,080 --> 00:07:40,360intricacies to the nervous system. So 20100:07:40,360 --> 00:07:42,720from this perspective. When we're in 20200:07:42,720 --> 00:07:43,760fight or flight, or when we're 20300:07:43,760 --> 00:07:45,720experiencing that, these signs and these 20400:07:45,720 --> 00:07:48,640signals from your body that are anxiety, 20500:07:48,640 --> 00:07:50,040that are this stress response, and we 20600:07:50,040 --> 00:07:51,680want to look at them as such, they're 20700:07:51,680 --> 00:07:53,560signals from your body that you're in a 20800:07:53,560 --> 00:07:55,840state of dysregulation, you're in a state 20900:07:55,880 --> 00:07:57,800of this reactive state of the nervous 21000:07:57,800 --> 00:07:59,880system. So that's the first place to 21100:07:59,920 --> 00:08:02,320start is changing our relationship with 21200:08:02,320 --> 00:08:04,200how we look at these cues from your body. 21300:08:04,200 --> 00:08:06,160Because they're literally cues, just like 21400:08:06,160 --> 00:08:09,040hunger cue, thirst cue, right?Tired cue. 21500:08:09,360 --> 00:08:10,880These are cues from your body, your 21600:08:10,880 --> 00:08:13,440body's way of communicating with you. But 21700:08:13,440 --> 00:08:15,920if we're in our mind and we're in the 21800:08:15,920 --> 00:08:17,520survival center of the brain, we tend to 21900:08:17,520 --> 00:08:20,240be very critical and hyper-focused 22000:08:20,360 --> 00:08:21,880on the problems and the struggles and the 22100:08:21,880 --> 00:08:23,840issues, and we tend to label them as 22200:08:23,840 --> 00:08:25,720problems and struggles and issues, right? 22300:08:25,720 --> 00:08:27,720Because. They're slowing things down for 22400:08:27,720 --> 00:08:29,680us. And so we see them from that more 22500:08:30,320 --> 00:08:32,080critical light, right?And that's that's 22600:08:32,080 --> 00:08:34,040part of the survival response is we want 22700:08:34,040 --> 00:08:35,720to look for problems and threats, right? 22800:08:35,720 --> 00:08:37,240We're not looking for, you know, 22900:08:38,800 --> 00:08:40,920big, abundant, happy solutions when we're 23000:08:40,920 --> 00:08:42,320under stress and it's a survival 23100:08:42,320 --> 00:08:43,1000situation, right?Your your brain's not 23200:08:43,1000 --> 00:08:46,480focusing on that. It's simply not. And so 23300:08:46,480 --> 00:08:47,1000we want to look at these cues in a 23400:08:47,1000 --> 00:08:49,480different way, right?Cultivating 23500:08:49,480 --> 00:08:51,280compassionate curiosity for them and 23600:08:51,280 --> 00:08:53,440non-judgmental self-awareness. And this 23700:08:53,440 --> 00:08:55,560is really important in in the way that 23800:08:55,560 --> 00:08:56,920you're feeling, in the way that you look 23900:08:56,920 --> 00:08:58,200at yourself, in the way that you look at 24000:08:58,200 --> 00:08:59,920these cues, because, you know, they're 24100:08:59,920 --> 00:09:01,880not negative or positive, they're 24200:09:01,880 --> 00:09:03,560neutral. But we can look at them in a 24300:09:03,560 --> 00:09:05,680really negative way if we are active in 24400:09:05,680 --> 00:09:07,280that survival center and if we're in that 24500:09:07,280 --> 00:09:09,520judgy, critical voice that so many of us 24600:09:09,520 --> 00:09:12,400have. So back to Stephen 24700:09:12,400 --> 00:09:15,360Porges and Polly Vagle. So when 24800:09:15,360 --> 00:09:17,1000we're in that frantic, frazzled, worn out 24900:09:17,1000 --> 00:09:20,240woman vibe, we're in what's called the 25000:09:20,240 --> 00:09:22,240red zone. Right. And I know you might be 25100:09:22,360 --> 00:09:23,760a football fan and you think, oh, the red 25200:09:23,760 --> 00:09:25,640zone's a good thing. Not when it comes to 25300:09:25,640 --> 00:09:27,480your nervous system, right?So in the 25400:09:27,480 --> 00:09:29,600nervous system, the red zone is that 25500:09:30,240 --> 00:09:32,480anxious, overwhelmed, tightly wound, 25600:09:32,480 --> 00:09:34,360frantic, frazzled, on the verge of a 25700:09:34,360 --> 00:09:37,040meltdown or or a freak out, right?It's 25800:09:37,040 --> 00:09:38,720that tightly wound 25900:09:39,1000 --> 00:09:41,640feeling that we're feeling when we're 26000:09:41,640 --> 00:09:44,080experiencing anxiety. So we want to 26100:09:44,080 --> 00:09:46,9601st feel the feels right. And that's one 26200:09:46,960 --> 00:09:48,920of the powerful techniques is recognizing 26300:09:48,920 --> 00:09:51,520this as a signal. It's not good. It's not 26400:09:51,520 --> 00:09:53,200bad. It's not positive. It's not 26500:09:53,200 --> 00:09:55,680negative. It's a neutral signal from your 26600:09:55,680 --> 00:09:58,400system that's like, hi, hey, 26700:09:58,720 --> 00:10:01,160hey, something's happening over here and 26800:10:01,160 --> 00:10:03,120I need you to pay attention. And it will 26900:10:03,120 --> 00:10:04,800continue to get louder and louder until 27000:10:04,800 --> 00:10:07,040we actually give it attention. OK. So 27100:10:07,040 --> 00:10:09,520that's the red zone. So we first want to 27200:10:09,520 --> 00:10:12,400shift and bring our awareness to that so 27300:10:12,400 --> 00:10:15,240that we recognize that. As a sign, 27400:10:16,320 --> 00:10:18,440something's off here. I feel the feels. I 27500:10:18,440 --> 00:10:20,200take power pots, right?That's our mantra. 27600:10:20,200 --> 00:10:21,1000That's what we I want you to remember. 27700:10:21,1000 --> 00:10:23,920When you're feeling those sensations, 27800:10:24,560 --> 00:10:27,480witness them, right?Give them some loving 27900:10:27,480 --> 00:10:28,960attention because it's a survival 28000:10:28,960 --> 00:10:30,840mechanism. Your body's doing what it's 28100:10:30,840 --> 00:10:32,880here to do, right?We don't want to be 28200:10:32,880 --> 00:10:34,240like, annoyed and frustrated with it, 28300:10:34,240 --> 00:10:35,680like I was for a long time with my 28400:10:35,720 --> 00:10:38,400anxiety and my feelings of anxiety. I 28500:10:38,560 --> 00:10:39,1000would get like, really fucking annoyed 28600:10:39,1000 --> 00:10:42,240with them, just to be blunt. 28700:10:43,120 --> 00:10:44,880But we want to witness them 28800:10:45,680 --> 00:10:48,160and honor them as what they are signals 28900:10:48,160 --> 00:10:50,1000from your system, feel the fields, and 29000:10:50,1000 --> 00:10:53,200then do something to regulate your 29100:10:53,200 --> 00:10:54,800nervous system to take a power pause, 29200:10:55,040 --> 00:10:56,640right?And we'll do one in a moment 29300:10:58,240 --> 00:11:00,720is really what we're doing here 29400:11:01,200 --> 00:11:03,440is shifting from that red zone state 29500:11:03,680 --> 00:11:06,680to. Green Zone So when we quiet the 29600:11:06,680 --> 00:11:08,640survival center in the brain and we shift 29700:11:08,640 --> 00:11:10,240the focus and the brain activity to the 29800:11:10,240 --> 00:11:12,640prefrontal cortex, we come into your body 29900:11:12,640 --> 00:11:15,200by using the tools of power pauses. Then 30000:11:15,200 --> 00:11:17,400you are down regulating your nervous 30100:11:17,400 --> 00:11:20,080system and you shift into the green zone. 30200:11:20,560 --> 00:11:23,440So the green zone is that middle lane 30300:11:23,640 --> 00:11:25,760where you are feeling energized, where 30400:11:25,760 --> 00:11:27,600you are feeling hopeful, where you are 30500:11:27,600 --> 00:11:29,760feeling confident, where you are like 30600:11:29,760 --> 00:11:31,600walking into the room like that proud 30700:11:31,600 --> 00:11:33,920Peacock energy, that serene queen 30800:11:34,160 --> 00:11:35,1000energy, because that's the vibe, right? 30900:11:35,1000 --> 00:11:38,720It's not the worn out woman. The serene 31000:11:38,720 --> 00:11:40,720queen is that 31100:11:41,120 --> 00:11:42,800elegant, poised, 31200:11:43,120 --> 00:11:45,840powerful. Cares so much about how she 31300:11:45,840 --> 00:11:47,1000feels. She's a powerful presence, exuding 31400:11:47,1000 --> 00:11:50,080radiant confidence and calm authority. 31500:11:50,320 --> 00:11:51,600And again, if you don't relate to being a 31600:11:51,600 --> 00:11:53,360queen, that's OK. You're serene being, 31700:11:53,360 --> 00:11:55,880you're serene human, serene essence, 31800:11:55,880 --> 00:11:57,800whatever, whatever you like there. OK, so 31900:11:57,840 --> 00:11:59,280just know that you're included in that if 32000:11:59,280 --> 00:12:01,1000you don't relate to being a queen, but 32100:12:01,1000 --> 00:12:04,080you, you get the vibrate. So the green 32200:12:04,080 --> 00:12:05,520zone is that 32300:12:06,560 --> 00:12:09,120activated, centered. 32400:12:09,520 --> 00:12:12,480Connected to your body, steady within 32500:12:12,480 --> 00:12:15,120yourself, energy. OK, so 32600:12:15,440 --> 00:12:17,680this is a really powerful state because 32700:12:17,680 --> 00:12:19,1000this is where we are truly 32800:12:20,640 --> 00:12:22,400able to access that more 32900:12:22,720 --> 00:12:25,320uplifted, happy, vibrant 33000:12:25,320 --> 00:12:28,080energy as well as staying 33100:12:28,160 --> 00:12:30,400really grounded. And that's really where 33200:12:30,400 --> 00:12:32,640this all comes together, because we wanna 33300:12:32,720 --> 00:12:35,680access all of those qualities, right?We 33400:12:35,680 --> 00:12:37,280wanna access all of those qualities 33500:12:37,280 --> 00:12:39,240because that's really where. You are 33600:12:39,240 --> 00:12:41,960really, truly tapped into and able to 33700:12:41,960 --> 00:12:44,560access all of that. So really what we're 33800:12:44,560 --> 00:12:46,640talking about here is this zone of 33900:12:46,640 --> 00:12:48,800connection, this zone of safety in your 34000:12:48,800 --> 00:12:50,640nervous system that is 34100:12:51,600 --> 00:12:54,160activated in the ventral vagal 34200:12:54,480 --> 00:12:57,280part of your vagus nerve. So this 34300:12:57,280 --> 00:12:59,760is being able to get that yes 34400:12:59,840 --> 00:13:01,920energy, that here we go energy, that 34500:13:02,240 --> 00:13:04,040powerful energy. Because what's happening 34600:13:04,040 --> 00:13:05,1000internally is your cortisol levels, your 34700:13:05,1000 --> 00:13:07,920stress home hormone levels are coming 34800:13:07,920 --> 00:13:10,720down. And the energy levels are 34900:13:10,720 --> 00:13:13,200coming. Up. So you're experiencing this 35000:13:13,200 --> 00:13:15,680rise in testosterone, this rise in 35100:13:15,920 --> 00:13:18,280motivation, this rise in action taking. 35200:13:18,280 --> 00:13:20,240So the dopamine levels start to come up 35300:13:20,280 --> 00:13:22,800as well. You're able to access that deep 35400:13:22,800 --> 00:13:25,040sense of presence and confidence. And so 35500:13:25,760 --> 00:13:27,1000here we are actually shifting your state 35600:13:28,320 --> 00:13:30,960from that frantic and frazzled worn out 35700:13:30,960 --> 00:13:33,720woman into that who?Yeah, OK, 35800:13:33,920 --> 00:13:36,800here we go. Calm authority. Of in 35900:13:36,800 --> 00:13:38,640being in the green zone, OK, being in 36000:13:38,640 --> 00:13:40,400that serene queen energy, which is so 36100:13:40,400 --> 00:13:43,280powerful. So we want to make sure 36200:13:43,280 --> 00:13:45,600that we are first. And so here are the 36300:13:45,600 --> 00:13:48,480three techniques that we are first really 36400:13:48,480 --> 00:13:50,880recognizing this as a cue, shifting the 36500:13:50,880 --> 00:13:52,960way that we look at this and we are 36600:13:52,960 --> 00:13:55,520taking that this awareness of the body 36700:13:55,1000 --> 00:13:58,400and being able to make use of this 36800:13:58,400 --> 00:14:00,960cue to give yourself what you need. 36900:14:01,400 --> 00:14:03,120Ultimately, you're tending to yourself. 37000:14:03,120 --> 00:14:05,360This is the ultimate act of self-care is 37100:14:05,360 --> 00:14:07,200tending to your nervous system, right? 37200:14:07,200 --> 00:14:08,640That's why, you know, bubble baths are 37300:14:08,640 --> 00:14:10,840nice. Massages are nice. All of that's 37400:14:10,840 --> 00:14:13,440nice. And massages is, you know, really 37500:14:13,440 --> 00:14:14,1000deeply tending to your physical body, 37600:14:14,1000 --> 00:14:16,600which calms and soothes the vagus nerve 37700:14:16,600 --> 00:14:18,320as well. But what we're doing when we're 37800:14:18,320 --> 00:14:19,920actively tending to your nervous system 37900:14:19,920 --> 00:14:21,1000is the deepest level of self-love, the 38000:14:21,1000 --> 00:14:23,840deepest level of self-care. And that's, 38100:14:23,840 --> 00:14:25,080you know, being truly loving and 38200:14:25,080 --> 00:14:26,520compassionate to yourself right here, 38300:14:26,520 --> 00:14:29,400right now. So the techniques are to 38400:14:29,400 --> 00:14:31,880feel the feels. Right. So we're we're 38500:14:31,880 --> 00:14:34,640recognizing that cue from the body and 38600:14:34,640 --> 00:14:37,120then we are taking a power pause. 38700:14:38,320 --> 00:14:40,360So that is to release some of that 38800:14:40,360 --> 00:14:42,080tension from your body, moving your body, 38900:14:42,080 --> 00:14:44,640giving yourself that uplifting feeling 39000:14:44,720 --> 00:14:47,240right to to down regulate the stress in 39100:14:47,240 --> 00:14:50,160your body. And then from 39200:14:50,160 --> 00:14:52,960there, before the power pause is over, 39300:14:53,440 --> 00:14:55,680is making that intentional decision 39400:14:57,080 --> 00:14:59,200of who you are and how you're going to go 39500:14:59,200 --> 00:15:01,840into the day. OK. And it might be as 39600:15:01,840 --> 00:15:04,640simple as I am a serene queen 39700:15:05,040 --> 00:15:06,1000and really feeling that in your body. And 39800:15:06,1000 --> 00:15:08,320if that's not something you identify 39900:15:08,320 --> 00:15:10,800with, maybe it's I lead with calm 40000:15:10,800 --> 00:15:13,200authority. But you have to feel it in 40100:15:13,200 --> 00:15:15,840your body because stating a 40200:15:15,840 --> 00:15:17,840positive affirmation, it's helpful, 40300:15:18,720 --> 00:15:20,520but it's not integrating the nervous 40400:15:20,520 --> 00:15:22,280system because it's at the level of the 40500:15:22,280 --> 00:15:24,480mind and not the body. So we want to 40600:15:24,880 --> 00:15:27,520finish the power pause by getting even 40700:15:27,520 --> 00:15:29,360more actively present in your body. 40800:15:30,320 --> 00:15:32,160Cultivating that powerful presence, right? 40900:15:33,120 --> 00:15:35,1000And feeling in your being who and how you 41000:15:35,1000 --> 00:15:38,240want to go back into the day as. That's 41100:15:38,240 --> 00:15:40,560why having an identity that you associate 41200:15:40,560 --> 00:15:43,040with, that you are getting called into by 41300:15:43,040 --> 00:15:44,480the vibe of your vision, that you are 41400:15:44,480 --> 00:15:46,160truly and authentically and fully 41500:15:46,160 --> 00:15:48,400becoming like the Serene Queen, is really 41600:15:48,400 --> 00:15:50,800powerful because it's that whole set of 41700:15:50,800 --> 00:15:53,360behaviors and identities and beliefs. And 41800:15:53,360 --> 00:15:55,840routines and rituals associated with the 41900:15:55,840 --> 00:15:57,320way that you truly are and the way that 42000:15:57,320 --> 00:15:58,880you truly want to feel right. So that you 42100:15:58,880 --> 00:16:01,360have that feeling of yes, actually 42200:16:01,360 --> 00:16:03,200enjoying your life, having an identity 42300:16:03,200 --> 00:16:04,640that you associate with, that you are 42400:16:04,640 --> 00:16:07,560truly and deeply becoming and at 42500:16:07,560 --> 00:16:09,480your core actually already are. 42600:16:10,960 --> 00:16:13,920That's the kicker is you're able to make 42700:16:13,920 --> 00:16:16,720that decision before you 42800:16:16,720 --> 00:16:19,520finish the power pause. So 42900:16:19,520 --> 00:16:21,080those are the three powerful techniques, 43000:16:21,080 --> 00:16:22,720because what you're doing there is you're 43100:16:22,720 --> 00:16:25,120using the anxiety as a cue. You are 43200:16:25,520 --> 00:16:27,600coming out of your head into your body, 43300:16:27,600 --> 00:16:29,280right?You're coming to your senses, 43400:16:29,280 --> 00:16:30,880literally, because you're gonna use your 43500:16:30,880 --> 00:16:33,600senses and then intentionally deciding 43600:16:34,720 --> 00:16:37,520from that clear, elevated emotional 43700:16:37,520 --> 00:16:39,960state with the clear intention how you're 43800:16:39,960 --> 00:16:41,600going back into the day. And that's where 43900:16:41,600 --> 00:16:43,1000you get to decide. I'm in the green zone. 44000:16:43,1000 --> 00:16:45,840I'm tapped into my calm authority. I'm in 44100:16:45,840 --> 00:16:48,560my leadership energy here. I. 44200:16:48,960 --> 00:16:51,200Go and then you go, 44300:16:52,040 --> 00:16:54,080right?And you go. But you go from that 44400:16:54,080 --> 00:16:56,400energy, you go from that decision. That's 44500:16:56,400 --> 00:16:57,920why it's important that you are doing 44600:16:57,920 --> 00:16:59,760these throughout the day, because we need 44700:16:59,760 --> 00:17:01,120reset, right?It's like water. You don't 44800:17:01,120 --> 00:17:02,880drink water once a day. You don't eat one 44900:17:02,880 --> 00:17:04,320thing a day. And then the rest of the day 45000:17:04,320 --> 00:17:06,760you're like and just powering through. 45100:17:08,960 --> 00:17:10,560Those of you on YouTube know that I just 45200:17:10,560 --> 00:17:12,320look like a rabbit squirrel. If you're 45300:17:12,320 --> 00:17:14,640just listening to the podcast, just use 45400:17:14,640 --> 00:17:16,640your imagination. I look crazy pants 45500:17:16,640 --> 00:17:19,120there for a hot second. And so 45600:17:19,720 --> 00:17:21,200those are the three powerful techniques 45700:17:21,200 --> 00:17:23,920to shift from anxiety to calm authority. 45800:17:23,960 --> 00:17:26,320And and again, these are practical tools, 45900:17:26,320 --> 00:17:28,120right?This is literally moments. I'm 46000:17:28,120 --> 00:17:29,680going to show you in a moment how to do 46100:17:29,680 --> 00:17:32,160that, because these are things that you 46200:17:32,160 --> 00:17:33,920can do anywhere, right?Especially, you 46300:17:33,920 --> 00:17:36,280know, say you're at, you're about to 46400:17:36,280 --> 00:17:39,200do a presentation you're at. The 46500:17:39,200 --> 00:17:40,960workplace, you're at the office, right? 46600:17:41,120 --> 00:17:42,560Or, you know, if you work from home, 46700:17:42,960 --> 00:17:44,680you're about to do a presentation. You 46800:17:44,680 --> 00:17:47,520don't need 3 1/2 days or even 3 1/2 hours 46900:17:47,600 --> 00:17:50,320or even 3 1/2 minutes actually, to make 47000:17:50,320 --> 00:17:52,240this shift. You can literally do this 47100:17:52,240 --> 00:17:55,200anytime, anywhere. So we have reached 47200:17:55,200 --> 00:17:58,160the section of our episode, and we 47300:17:58,160 --> 00:18:01,120do this in every episode where 47400:18:01,120 --> 00:18:03,280we're going to take a power pause. And 47500:18:03,840 --> 00:18:05,440today we're going to use a powerful 47600:18:05,440 --> 00:18:07,280technique to transform. 47700:18:08,080 --> 00:18:10,480Anxiety into calm authority in literally 47800:18:10,480 --> 00:18:12,760just two minutes. OK, in literally just 47900:18:12,760 --> 00:18:14,040two minutes. This is why you can do this 48000:18:14,040 --> 00:18:16,240anywhere. So say you're at the office and 48100:18:16,240 --> 00:18:17,920you're about to do a presentation or have 48200:18:17,960 --> 00:18:19,840a difficult conversation and you're like, 48300:18:20,800 --> 00:18:23,040OK, I'm feeling really anxious. I'm in 48400:18:23,040 --> 00:18:24,1000the red zone. I'm in the red zone and you 48500:18:24,1000 --> 00:18:26,640want to be in the green zone. This is 48600:18:26,640 --> 00:18:28,200something you can do. And if you're not 48700:18:28,200 --> 00:18:29,840sure what zones I'm talking about, then 48800:18:29,840 --> 00:18:31,280make sure to listen to the whole episode, 48900:18:31,280 --> 00:18:33,760because this power pause is a portion of 49000:18:33,760 --> 00:18:36,280an episode all about doing this and 49100:18:36,360 --> 00:18:38,560what?What even happens at the level of 49200:18:38,560 --> 00:18:40,320your body and your nervous system?So make 49300:18:40,320 --> 00:18:42,160sure to check that out. So let's talk 49400:18:42,240 --> 00:18:44,880about, let's actually just do this really 49500:18:44,880 --> 00:18:47,080powerful technique to shift your inner 49600:18:47,080 --> 00:18:49,600state from anxious to calm authority 49700:18:49,680 --> 00:18:52,080fast. OK, so this power pause 49800:18:52,560 --> 00:18:55,200is called the power pose, but 49900:18:55,440 --> 00:18:57,600we're going to take it to another level. 50000:18:57,600 --> 00:18:59,400Get down a little deeper, get down in it 50100:18:59,400 --> 00:19:01,760a little more, because all of your power 50200:19:01,920 --> 00:19:03,600actually comes from your pelvic floor. 50300:19:05,400 --> 00:19:07,1000Blink, blink. Say what now?Yeah, 50400:19:08,320 --> 00:19:09,760your power comes from your pelvic floor 50500:19:09,760 --> 00:19:11,960because that's the the foundation of the 50600:19:12,080 --> 00:19:14,240support for your spine. It's the sense of 50700:19:14,240 --> 00:19:16,800activation and control. And this is not 50800:19:16,800 --> 00:19:18,360gender specific. This is everyone. 50900:19:18,360 --> 00:19:19,840Everyone has the musculature of the 51000:19:19,840 --> 00:19:22,120pelvic floor. And so if you're not 51100:19:22,120 --> 00:19:24,080familiar with it, it's OK. I want you to 51200:19:24,080 --> 00:19:25,840just go down as low down as you can. But 51300:19:25,840 --> 00:19:27,720if you're familiar with this diamond 51400:19:27,720 --> 00:19:30,480shape area in at the base of the pelvis 51500:19:30,560 --> 00:19:32,960between the pubic bone, the sit bones and 51600:19:32,960 --> 00:19:35,360the tailbone. It's a lifting action. It's 51700:19:35,360 --> 00:19:36,760kind of like you're gonna grab a tissue 51800:19:36,760 --> 00:19:39,600and you're gonna lift it up. So when we 51900:19:39,600 --> 00:19:42,320do the power pose, we take our 52000:19:42,320 --> 00:19:45,040feet so they're underneath us and we're 52100:19:45,040 --> 00:19:47,760gonna take an exhale from the low belly, 52200:19:49,280 --> 00:19:51,880roll back through the shoulders and lift 52300:19:51,880 --> 00:19:53,520and widen through the chest. Place your 52400:19:53,520 --> 00:19:54,800hands on your hips and I want you to make 52500:19:54,800 --> 00:19:57,440your body really strong here. Really 52600:19:57,440 --> 00:20:00,400open your body up. And then close your 52700:20:00,400 --> 00:20:03,120eyes and inhale deeply. As you exhale, 52800:20:03,120 --> 00:20:05,880pull back from the low belly and lift the 52900:20:05,880 --> 00:20:07,680pelvic floor. And again, if you're not 53000:20:07,680 --> 00:20:09,120familiar with the musculature, it's kind 53100:20:09,120 --> 00:20:10,120of like you have to pee and you can't 53200:20:10,120 --> 00:20:11,880find the toilet and you're like, lift and 53300:20:11,880 --> 00:20:13,920hold, lift and hold. And if you're 53400:20:13,920 --> 00:20:15,760familiar with it, can you do it more 53500:20:15,760 --> 00:20:18,400subtly without gripping?Can you feel that 53600:20:18,400 --> 00:20:19,760inner lift?Breathe again. 53700:20:21,200 --> 00:20:21,600Exhale. 53800:20:24,240 --> 00:20:25,520What's happening in your body now is 53900:20:25,520 --> 00:20:27,520cortisol levels are beginning to descend. 54000:20:27,960 --> 00:20:29,200Your nervous system is beginning to 54100:20:29,200 --> 00:20:31,920regulate. We're starting to boost the 54200:20:32,080 --> 00:20:34,480secretion or the release 54300:20:34,920 --> 00:20:36,960of testosterone. Keep breathing. 54400:20:37,760 --> 00:20:39,680Breathe smooth, steady breaths and use 54500:20:39,680 --> 00:20:41,520the exhale. Pull it from the belly up. 54600:20:43,840 --> 00:20:46,520Pelvic floor. Front lower ribs drop a 54700:20:46,520 --> 00:20:49,360little bit. Confident, strong posture. 54800:20:51,240 --> 00:20:54,080Relax your neck and shoulders. 2 54900:20:54,080 --> 00:20:54,720full minutes. 55000:20:57,320 --> 00:20:59,680From the pelvic floor, we lift up, up 55100:21:02,200 --> 00:21:03,520again. If you're driving and you're like, 55200:21:03,520 --> 00:21:05,040damn, I wish I could do this, you can 55300:21:05,040 --> 00:21:06,640still do it sitting down. It's just not 55400:21:06,640 --> 00:21:09,120as effective, but it's still effective. 55500:21:09,120 --> 00:21:10,720So go ahead and continue with us. 55600:21:13,640 --> 00:21:15,600Breathe out for longer. Not so long that 55700:21:15,600 --> 00:21:17,680you get dizzy, but long enough for you to 55800:21:17,680 --> 00:21:19,760lift and hold. 55900:21:23,880 --> 00:21:25,520Often called the Wonder Human or Wonder 56000:21:25,520 --> 00:21:27,440Woman or Wonder Person pose. Keep going. 56100:21:33,040 --> 00:21:34,800Yes, keep going. We're almost there. 56200:21:39,280 --> 00:21:41,280Power posing in the power pose. 56300:21:43,040 --> 00:21:45,760Lift, lift. Hold it. Keep going now. 56400:21:45,760 --> 00:21:47,280Strong legs underneath you. 56500:21:48,560 --> 00:21:51,520That's it. One more time. And 56600:21:51,520 --> 00:21:53,1000hold the pose, but relax your arms down, 56700:21:54,240 --> 00:21:55,1000close your eyes and feel the sense of 56800:21:55,1000 --> 00:21:57,920power. Feel the sense of presence within 56900:21:57,920 --> 00:22:00,800yourself right now. And I want you to 57000:22:00,800 --> 00:22:02,720decide, make that intentional decision. 57100:22:02,880 --> 00:22:04,440Who and how are you going back into the 57200:22:04,440 --> 00:22:07,040day as?Are you going to rock that serene 57300:22:07,040 --> 00:22:09,200queen energy?Or maybe you have an 57400:22:09,480 --> 00:22:11,040identity that you are embodying and 57500:22:11,040 --> 00:22:12,720becoming?Breathe, 57600:22:15,600 --> 00:22:18,160decide, hold the energy in your body, 57700:22:19,960 --> 00:22:21,800and then when you're ready. Open your 57800:22:21,800 --> 00:22:24,760eyes. Right 57900:22:24,760 --> 00:22:27,640as I open my eyes, we hit 22 minutes and 58000:22:27,640 --> 00:22:30,40022 seconds. Magic. I 58100:22:30,400 --> 00:22:32,640love it. Love me some angel numbers. 58200:22:34,240 --> 00:22:36,280I have a secret, not secret. I have a 58300:22:36,280 --> 00:22:38,200list of what they all mean, but I know 58400:22:38,200 --> 00:22:39,600they're all encouraging things. But I 58500:22:39,600 --> 00:22:41,080wish I could tell. I probably could tell 58600:22:41,080 --> 00:22:42,560you right now, cause I'm sure you wanna 58700:22:42,560 --> 00:22:44,240know, cause I bet you love Angel numbers 58800:22:44,240 --> 00:22:45,1000too. Be 58900:22:46,080 --> 00:22:48,960mindful of your thoughts. Focus on 59000:22:48,960 --> 00:22:50,920your intention and be positive. The seeds 59100:22:50,920 --> 00:22:53,600are planted, so keep going. Isn't that 59200:22:53,600 --> 00:22:54,240perfect? 59300:22:57,520 --> 00:23:00,320Yes, right. Focus on your intention. Your 59400:23:00,320 --> 00:23:03,320intention. Oh my gosh, so magical. Your 59500:23:03,320 --> 00:23:06,120intention is to be able to use anxiety 59600:23:06,120 --> 00:23:07,680and change your relationship with it so 59700:23:07,680 --> 00:23:09,280that you can use it as a cue to get to 59800:23:09,280 --> 00:23:11,360know yourself better, right?That's one of 59900:23:11,360 --> 00:23:13,920the the codes of being a serene queen is 60000:23:13,920 --> 00:23:16,560practicing loving self compassion and non 60100:23:16,560 --> 00:23:17,1000judgmental self-awareness. So you're 60200:23:17,1000 --> 00:23:20,200practicing awareness when you notice the 60300:23:20,200 --> 00:23:22,880signals. And you're intentionally 60400:23:23,120 --> 00:23:25,440bringing yourself back into that centered 60500:23:25,440 --> 00:23:27,440green zone energy where you access the 60600:23:27,440 --> 00:23:29,520calm authority, where you exude the 60700:23:29,520 --> 00:23:31,920radiant confidence, where you can focus 60800:23:31,920 --> 00:23:34,080on your vision and this beautiful life 60900:23:34,080 --> 00:23:35,920that you are co-creating for yourself 61000:23:36,160 --> 00:23:38,240from that place of owning your worth and 61100:23:38,240 --> 00:23:39,800knowing who you are at a soul level. 61200:23:39,800 --> 00:23:41,440Because that's really what this is all 61300:23:41,840 --> 00:23:43,600about, isn't it? 61400:23:44,800 --> 00:23:46,560At least I think so. So 61500:23:47,840 --> 00:23:49,120that is what I have for you today. But 61600:23:49,120 --> 00:23:51,280last thing, last thing. How amazing would 61700:23:51,280 --> 00:23:53,680it be to walk through life like you're on 61800:23:53,680 --> 00:23:55,920the red carpet without compromising who 61900:23:56,160 --> 00:23:58,560you really are and your values?What about 62000:23:58,560 --> 00:24:01,120being able to be grounded when shit hits 62100:24:01,120 --> 00:24:02,920the fan and handle any challenge?Like, 62200:24:03,280 --> 00:24:04,880you know, just a regular old broken 62300:24:04,880 --> 00:24:06,1000e-mail link, which can be frustrating and 62400:24:06,1000 --> 00:24:09,200stressful sometimes to something bigger 62500:24:09,200 --> 00:24:12,160like, I don't know, global insanity with 62600:24:12,160 --> 00:24:14,480grace, with poise, with ease. 62700:24:15,080 --> 00:24:16,880What about becoming your own best advisor 62800:24:16,880 --> 00:24:19,840so you can?Actually, tap into your 62900:24:19,840 --> 00:24:21,920intuition, not have to ask everybody and 63000:24:21,920 --> 00:24:23,880your dog for advice. And most 63100:24:23,880 --> 00:24:26,800importantly, be able 63200:24:26,800 --> 00:24:28,960to finally enjoy everything that you've 63300:24:28,960 --> 00:24:31,800created and stop searching for the 63400:24:31,840 --> 00:24:34,480elusive missing piece, 63500:24:34,800 --> 00:24:36,960the missing piece of the puzzle, the why 63600:24:36,960 --> 00:24:39,120you can't figure it all out. Well, here's 63700:24:39,120 --> 00:24:41,760the thing, beautiful one, the missing 63800:24:41,760 --> 00:24:43,560piece. And I'm holding up my fingers and 63900:24:43,560 --> 00:24:45,440I'm making a peace sign. The missing 64000:24:45,440 --> 00:24:48,400piece is you. And now 64100:24:48,400 --> 00:24:50,960you know why, right?Now you know why. Now 64200:24:50,960 --> 00:24:52,560you know why. Because the state of the 64300:24:52,560 --> 00:24:53,920nervous system, the constant state of 64400:24:53,920 --> 00:24:55,680dysregulation, if the constant hum of 64500:24:55,680 --> 00:24:58,400anxiety has been running the show. If you 64600:24:58,400 --> 00:25:00,360are a highly sensitive, ambitious, 64700:25:00,360 --> 00:25:02,800accomplished woman over 40 who's done 64800:25:02,960 --> 00:25:04,720with dealing with anxiety or high 64900:25:04,720 --> 00:25:06,560functioning anxiety, and you're looking 65000:25:06,560 --> 00:25:09,560for a way to thrive beyond that and 65100:25:09,560 --> 00:25:11,840truly excel in all areas of your life 65200:25:11,1000 --> 00:25:13,960without compromising yourself in the 65300:25:13,960 --> 00:25:16,960process. Then Serenity is 65400:25:17,400 --> 00:25:19,160probably what you've been praying for and 65500:25:19,160 --> 00:25:21,280manifesting, because that's what it's all 65600:25:21,280 --> 00:25:23,120about. So again, the link is in the show 65700:25:23,120 --> 00:25:24,320notes. I would love for you to check it 65800:25:24,320 --> 00:25:25,840out. There's a few spots available 65900:25:25,840 --> 00:25:27,360because it's so high touch and highly 66000:25:27,360 --> 00:25:29,560supportive. You have complete access to 66100:25:29,560 --> 00:25:31,1000me for 30 days, so check it 66200:25:32,840 --> 00:25:34,720out and I would love to be able to 66300:25:34,720 --> 00:25:36,440support you on this beautiful journey 66400:25:36,440 --> 00:25:38,160even more deeply. If you have questions 66500:25:38,160 --> 00:25:39,520about it, there's actually a spot on the 66600:25:39,520 --> 00:25:41,640page for you to book tea times where we 66700:25:41,640 --> 00:25:43,080can chat back and forth and see if it's 66800:25:43,080 --> 00:25:44,240the right fit, because if it's not, 66900:25:44,240 --> 00:25:46,440that's OK. But if it is, oh, 67000:25:47,120 --> 00:25:49,960yes, let's make some magic. So that's 67100:25:49,960 --> 00:25:51,200everything that I have for you today. I 67200:25:51,200 --> 00:25:52,360hope that you found that really 67300:25:52,360 --> 00:25:55,280insightful and helpful and that you can 67400:25:55,280 --> 00:25:57,1000use these tools to shift from anxious 67500:25:58,240 --> 00:26:01,120to being the calm authority to rocking it 67600:26:01,360 --> 00:26:03,600as the serene queen or serene being that 67700:26:03,600 --> 00:26:05,280you truly are at your deepest soul level. 67800:26:05,760 --> 00:26:07,520So again, thank you for being here. I 67900:26:07,520 --> 00:26:09,400look forward to hearing and seeing you. 68000:26:09,400 --> 00:26:11,680Well, you hearing me. Maybe seeing me. I 68100:26:11,680 --> 00:26:12,880don't know. I never know what to say 68200:26:12,880 --> 00:26:15,040there. Let's see you on the next episode. 68300:26:15,040 --> 00:26:15,240OK. 68400:26:17,920 --> 00:26:19,440Sending you all the love. Take good care. 68500:26:19,520 --> 00:26:19,760Bye. Bye.

Ready to Step Out Of Chaos Into Serenity so you can thrive beyond anxiety and excel in your industry without sacrificing your well being? Then check out Serenity: and exclusive 1:1 online immersive experience here https://www.megan-nolan.com/serenity Sick of being in an endless cycle of anxiety, overthinking, and exhaustion? You’re not alone! Most anxiety advice focuses on coping—deep breaths, affirmations, and mindset shifts—but these only scratch the surface. The real issue? Your nervous system is stuck in dysregulation and you're in anxiety overdrive. In this episode, we’re diving into:✔️ Why anxiety isn’t just in your mind—it’s a full-body stress response✔️ The hidden ways nervous system dysregulation keeps you trapped in overwhelm✔️ How to shift from being the Worn Out Woman in survival mode to being the Serene Queen where calm, confidence, and clarity come naturally✔️ A simple but powerful Energy Reboot Power Pause to instantly clear anxious energy and reset your system If you're ready to stop "managing" anxiety and start rewiring it for good, this episode is for you! Ready to Step Out Of Chaos Into Serenity so you can thrive beyond anxiety and excel in your industry without sacrificing your well being? Then check out Serenity: and exclusive 1:1 online immersive experience here https://www.megan-nolan.com/serenity Want to watch the Energy Reboot Power Pause video? You can here: https://youtu.be/keTjXihyxAQ   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:06,160 --> 00:00:08,360It's time to stop managing anxiety and 200:00:08,360 --> 00:00:11,240rewire it for good. Welcome 300:00:11,240 --> 00:00:13,760back to another episode of the Movement, 400:00:13,760 --> 00:00:15,760Mind and Meaning podcast. I'm your host, 500:00:15,760 --> 00:00:17,360Megan Nolan. Today we're going to be 600:00:17,360 --> 00:00:19,440talking about why so many of the 700:00:20,000 --> 00:00:22,040tools and tips and techniques that we 800:00:22,040 --> 00:00:23,760hear out there that you might be doing 900:00:23,760 --> 00:00:26,160yourself might actually be. 1000:00:27,200 --> 00:00:30,000Contributing to anxiety, OverDrive, 1100:00:30,000 --> 00:00:32,320what that even is, how to go from being 1200:00:32,320 --> 00:00:34,240the worn out woman to being the serene 1300:00:34,240 --> 00:00:37,040queen and so much more. 1400:00:37,280 --> 00:00:40,240So before we dive into all of that, 1500:00:40,640 --> 00:00:43,360I will let you know that I 1600:00:43,360 --> 00:00:46,320have just announced the opening of 1700:00:46,400 --> 00:00:48,960my brand new experience called 1800:00:49,120 --> 00:00:51,920Serenity. Helping you to 1900:00:52,160 --> 00:00:54,360take control of your life and health and 2000:00:54,360 --> 00:00:56,960transform anxiety to peace 2100:00:57,200 --> 00:00:59,920for good using a holistic, 2200:01:00,120 --> 00:01:02,160all inclusive method to support your 2300:01:02,160 --> 00:01:04,320mind, body and spirit to make this 2400:01:04,320 --> 00:01:06,480transformation one that actually sticks 2500:01:06,640 --> 00:01:08,440so you can come back to yourself and 2600:01:08,440 --> 00:01:11,000support yourself on every level of your 2700:01:11,000 --> 00:01:13,040being without having to overhaul 2800:01:13,040 --> 00:01:15,520everything or do long, complicated 2900:01:15,520 --> 00:01:17,600routines that don't fit into your 3000:01:17,600 --> 00:01:20,320incredibly beautiful and. Busy 3100:01:20,480 --> 00:01:23,320schedule that actually make a 3200:01:23,320 --> 00:01:25,360difference that you love and look forward 3300:01:25,360 --> 00:01:28,320to and make this a tool set that actually 3400:01:28,400 --> 00:01:31,200becomes the foundation of your life. 3500:01:31,520 --> 00:01:33,680So Serenity is a 30 day immersive 3600:01:33,680 --> 00:01:35,840experience, one-on-one support, 3700:01:36,080 --> 00:01:38,880customized and designed for you. I 3800:01:38,880 --> 00:01:40,680won't take any more time diving into all 3900:01:40,680 --> 00:01:42,800the details because they are all waiting 4000:01:42,800 --> 00:01:45,680for you on the enrollment page which is 4100:01:45,680 --> 00:01:47,520included in the description and in the 4200:01:47,520 --> 00:01:50,480show notes. So if what we share today 4300:01:50,480 --> 00:01:51,920and what you've learned about me from 4400:01:52,000 --> 00:01:54,560past episodes has really been resonating 4500:01:54,560 --> 00:01:55,920with you, and you've been looking for a 4600:01:55,920 --> 00:01:58,280holistic solution to 4700:01:59,040 --> 00:02:01,360overcoming high functioning 4800:02:01,360 --> 00:02:04,000anxiety, then serenity 4900:02:04,400 --> 00:02:06,680might be exactly what you've been 5000:02:06,680 --> 00:02:08,080thinking and hoping and praying and 5100:02:08,080 --> 00:02:10,480manifesting for. OK, so make sure to 5200:02:10,480 --> 00:02:13,120check that out. Spots are limited. I am 5300:02:13,120 --> 00:02:15,200opening this up for the first time ever, 5400:02:15,200 --> 00:02:17,600so it's at a very, very special rate. 5500:02:18,080 --> 00:02:20,160And I would love for you to take a look 5600:02:20,160 --> 00:02:21,760at it. And if you have any questions, 5700:02:21,760 --> 00:02:23,720there is a link to book a one-on-one call 5800:02:23,720 --> 00:02:25,360with me totally free to see if it's the 5900:02:25,360 --> 00:02:27,360next best fit for you. So make sure to 6000:02:27,360 --> 00:02:29,120check that out. The link is in the show 6100:02:29,120 --> 00:02:31,760notes for Serenity, so 6200:02:33,040 --> 00:02:35,600let me know if any of 6300:02:35,600 --> 00:02:38,320these sound familiar to you. 6400:02:39,280 --> 00:02:41,320Waking up either in the middle of the 6500:02:41,320 --> 00:02:42,760night or first thing in the morning with 6600:02:42,760 --> 00:02:44,320your heart, boom, boom, boom, boom, boom, 6700:02:44,560 --> 00:02:47,040pounding, your brain racing and flipping 6800:02:47,040 --> 00:02:48,800through so many things that you need to 6900:02:48,800 --> 00:02:50,360get done or haven't get done, or mistakes 7000:02:50,360 --> 00:02:52,120that you've made. And somehow, even 7100:02:52,120 --> 00:02:54,720though it's only 3:00 AM, you already 7200:02:54,720 --> 00:02:56,880feel like you are behind in the day and 7300:02:56,880 --> 00:02:59,520in life. So let me know if that resonates 7400:02:59,520 --> 00:03:01,920with you waking up. To that 7500:03:01,920 --> 00:03:04,240anxiety alarm clock and you think, OK, I 7600:03:04,240 --> 00:03:06,240don't want to start my day this way. I'm 7700:03:06,240 --> 00:03:07,840going to do something for myself. I'm 7800:03:07,840 --> 00:03:10,080going to sit down and maybe you sit down 7900:03:10,080 --> 00:03:12,720to meditate or visualize your goals. And 8000:03:13,200 --> 00:03:16,120instead of that, it turns into 8100:03:16,640 --> 00:03:18,960your brain ping ponging all over the 8200:03:18,960 --> 00:03:21,880place or getting whipped up into 8300:03:22,000 --> 00:03:24,640a spiral of self-doubting, 8400:03:24,640 --> 00:03:27,440self-critical thoughts. OK, let me know 8500:03:27,440 --> 00:03:30,400if that sounds familiar. Or maybe. 8600:03:31,120 --> 00:03:34,000Feeling that constant hum of anxiety. 8700:03:34,320 --> 00:03:36,120So throughout the day, you just keep 8800:03:36,120 --> 00:03:38,960powering through more than two hours of 8900:03:38,960 --> 00:03:40,800the day of work, powering through the 9000:03:40,800 --> 00:03:43,040day, trying to avoid that anxious feeling 9100:03:43,040 --> 00:03:44,720and just kind of keeping it at Bay by 9200:03:44,720 --> 00:03:46,560doing stuff and avoiding thinking about 9300:03:46,560 --> 00:03:48,120it. And you're really just, you know, 9400:03:48,720 --> 00:03:51,680being powered by too many oat milk lattes 9500:03:51,680 --> 00:03:53,360and a couple almonds that you found in 9600:03:53,360 --> 00:03:54,520the back of the cupboard because you 9700:03:55,200 --> 00:03:57,040didn't have time to make lunch, 9800:03:57,920 --> 00:04:00,400OK?Maybe that resonates with you. 9900:04:00,400 --> 00:04:03,120Maybe it's that you've tried every health 10000:04:03,120 --> 00:04:04,720trend out there. You've done the breath 10100:04:04,720 --> 00:04:06,480work, you've rocking the blue light 10200:04:06,640 --> 00:04:08,960blocker glasses. Probably right now you 10300:04:08,960 --> 00:04:10,720might even be sipping on a, you know, 10400:04:10,720 --> 00:04:12,560mushroom coffee and you took all your 10500:04:12,560 --> 00:04:15,040supplements this morning and and you, you 10600:04:15,040 --> 00:04:16,800know, you do your affirmations and you do 10700:04:16,800 --> 00:04:19,280this and that and the other thing. But it 10800:04:19,280 --> 00:04:22,000hasn't really made a difference for you 10900:04:22,000 --> 00:04:24,160because you still are accompanied by that 11000:04:24,160 --> 00:04:27,040sidekick of anxiety and. 11100:04:28,400 --> 00:04:30,160Maybe it feels like you're trying to do 11200:04:30,160 --> 00:04:32,600all the healthy things and trying to fit 11300:04:32,600 --> 00:04:33,880it all together and piece it all 11400:04:33,880 --> 00:04:36,800together, but yet you're still running 11500:04:36,800 --> 00:04:39,720on fumes. Well, if 11600:04:39,760 --> 00:04:42,680any of those sound familiar to you, 11700:04:43,440 --> 00:04:46,400welcome to the club, my friend. I 11800:04:46,400 --> 00:04:48,720call that anxiety OverDrive 11900:04:49,760 --> 00:04:52,680and. It literally is that. It's kind 12000:04:52,680 --> 00:04:55,480of the the human equivalent to an over 12100:04:55,480 --> 00:04:58,000caffeinated squirrel just running 12200:04:58,440 --> 00:05:01,280around and looping around in circles, 12300:05:01,280 --> 00:05:03,120right?And it feels like you're running as 12400:05:03,120 --> 00:05:04,640fast as you can, but you're just, you 12500:05:04,640 --> 00:05:07,040know, literally running in circles. Brain 12600:05:07,120 --> 00:05:09,120cannot shut it off for the life of you. 12700:05:09,360 --> 00:05:10,880It's constantly questioning you, 12800:05:10,880 --> 00:05:13,200constantly critiquing you, constantly 12900:05:13,200 --> 00:05:14,840leaving you feel like you're never doing 13000:05:14,840 --> 00:05:16,320enough, even though you're doing 13100:05:16,320 --> 00:05:19,120everything you can and more. That 13200:05:19,120 --> 00:05:21,360is anxiety OverDrive. It's mental 13300:05:21,360 --> 00:05:23,120overwhelm, right?It's the constant 13400:05:23,120 --> 00:05:25,840running of the thoughts. It's emotional 13500:05:25,840 --> 00:05:27,680burnout. It's emotional exhaustion of 13600:05:27,680 --> 00:05:30,560like, uh, why am I still dealing 13700:05:30,560 --> 00:05:33,240with this?Why is this still happening?And 13800:05:33,240 --> 00:05:35,560because of all of that?You know, maybe 13900:05:35,560 --> 00:05:37,520you're doing some healthy things here and 14000:05:37,520 --> 00:05:38,960there. Maybe you're doing the yoga and 14100:05:38,960 --> 00:05:40,720the strength training and the working out 14200:05:40,720 --> 00:05:42,320and all that and and getting enough 14300:05:42,320 --> 00:05:44,880sleep, but still feeling completely 14400:05:44,880 --> 00:05:47,520drained and physically exhausted. 14500:05:47,840 --> 00:05:50,520That is anxiety overdrive and 14600:05:51,120 --> 00:05:53,360it happens, right?It happens. And so 14700:05:54,080 --> 00:05:55,760everything that I just mentioned, those 14800:05:55,760 --> 00:05:58,320are, you know, symptoms of that and 14900:05:58,640 --> 00:06:01,600what it really lends to and leads to 15000:06:01,680 --> 00:06:04,480is. Being what I call the worn out 15100:06:04,480 --> 00:06:06,800woman or the worn out human, however you 15200:06:06,800 --> 00:06:08,640identify, right?Maybe it's the worn out 15300:06:08,640 --> 00:06:11,480man being human, whatever. It doesn't 15400:06:11,480 --> 00:06:14,440really matter what the. 15500:06:15,360 --> 00:06:17,520And and if it matters to you, it matters 15600:06:17,520 --> 00:06:19,480to me. But it doesn't. The label doesn't 15700:06:19,480 --> 00:06:21,040matter is what I'm trying to say. And I 15800:06:21,040 --> 00:06:22,800want to honor, you know, however you 15900:06:22,800 --> 00:06:25,400identify and associate like I love and 16000:06:25,400 --> 00:06:27,360support all of that and everyone is 16100:06:27,360 --> 00:06:29,080welcome here and we are very inclusive 16200:06:29,080 --> 00:06:31,360community here. So for me, I mainly 16300:06:31,360 --> 00:06:33,440support really ambitious, passionate, 16400:06:33,440 --> 00:06:36,080purpose-driven women. But of course, you 16500:06:36,080 --> 00:06:37,920know, folks, all folks are welcome here 16600:06:37,960 --> 00:06:40,000and and I really honor that and I it's 16700:06:40,000 --> 00:06:42,000not. Something that is 16800:06:42,000 --> 00:06:44,800exclusive by any means, right?And it's 16900:06:44,800 --> 00:06:47,360it's really that we 17000:06:48,160 --> 00:06:50,440are here to learn and I'm excited and 17100:06:50,440 --> 00:06:52,080honored to support you. And I know that, 17200:06:52,080 --> 00:06:54,560you know, if you've been doing some of 17300:06:54,560 --> 00:06:56,280those things or all of those things and 17400:06:56,280 --> 00:06:58,800trying to manage anxiety, 17500:06:59,120 --> 00:07:01,080but it feels like you're putting whipped 17600:07:01,080 --> 00:07:03,360cream on a pile of poop, right?Because 17700:07:03,360 --> 00:07:05,320it's just like, what am I even doing?It 17800:07:05,320 --> 00:07:06,840doesn't even feel like it's scratching 17900:07:06,840 --> 00:07:08,960the surface, right?I feel like I make 18000:07:08,960 --> 00:07:11,080some analogies there. Whipped cream. I 18100:07:11,200 --> 00:07:13,200don't know, lipstick on a pig, one of my 18200:07:13,200 --> 00:07:16,080coaches says. And so the truth 18300:07:16,080 --> 00:07:18,400is, is that those things are 18400:07:18,400 --> 00:07:20,560helpful, but they're incomplete. 18500:07:21,280 --> 00:07:23,400And until we get to the root of the 18600:07:23,400 --> 00:07:25,360issue, which is what we're gonna explore 18700:07:25,360 --> 00:07:28,320talking about today, then being the worn 18800:07:28,320 --> 00:07:30,560out human or magical 18900:07:30,880 --> 00:07:33,320sparkly being, however you identify all 19000:07:33,320 --> 00:07:35,440of us are welcome here, is that that's 19100:07:35,440 --> 00:07:37,280gonna continue to be our reality. And 19200:07:37,280 --> 00:07:39,600that's was my reality for. 19300:07:40,240 --> 00:07:43,200A really long time. And as somebody 19400:07:43,200 --> 00:07:45,840who is educated and 19500:07:45,840 --> 00:07:48,480experienced as a personal trainer, 19600:07:48,800 --> 00:07:51,760as a yoga instructor, let me tell 19700:07:51,760 --> 00:07:53,520you when I say that that was some 19800:07:53,600 --> 00:07:56,560pretty flammable 19900:07:56,560 --> 00:07:58,320fuel for my brain 20000:07:58,880 --> 00:08:01,600when I couldn't, I couldn't get to the 20100:08:01,600 --> 00:08:04,040bottom of it and I couldn't quote UN 20200:08:04,040 --> 00:08:06,480quote solve the issue, resolve the issue. 20300:08:06,880 --> 00:08:09,360So my brain would just constantly run the 20400:08:09,360 --> 00:08:12,320gamut of like making me feel like a 20500:08:12,320 --> 00:08:14,760fraud, totally judging myself, 20600:08:15,040 --> 00:08:17,760totally shaming myself, which of 20700:08:17,760 --> 00:08:20,160course contributed to that internal 20800:08:20,160 --> 00:08:23,040turmoil. It really fed the 20900:08:23,040 --> 00:08:26,000fire of my dysregulation and my 21000:08:27,200 --> 00:08:30,000constant spiraling thoughts, 21100:08:30,000 --> 00:08:32,560and also really made me feel 21200:08:32,720 --> 00:08:35,360sad because I was so critical of 21300:08:35,360 --> 00:08:37,680myself. I did. I felt like I 21400:08:38,160 --> 00:08:39,920was failing, right?And so 21500:08:41,120 --> 00:08:43,680when we, when we experience this, it's 21600:08:43,680 --> 00:08:45,640first and foremost so important for us to 21700:08:47,120 --> 00:08:48,960cultivate compassion and cultivate 21800:08:48,960 --> 00:08:50,240self-awareness. And that's really the 21900:08:50,240 --> 00:08:52,960bulk of of what we do here on this 22000:08:52,960 --> 00:08:55,160podcast and what I do in my work and what 22100:08:55,160 --> 00:08:57,240what I'll support you with inside 22200:08:57,240 --> 00:09:00,160Serenity is, is learning to 22300:09:00,320 --> 00:09:02,480recognize these patterns and these 22400:09:02,800 --> 00:09:04,720tendencies and these habits and these. 22500:09:05,040 --> 00:09:07,280Identities and these stories that we 22600:09:07,280 --> 00:09:10,000create for ourselves in the mind out 22700:09:10,120 --> 00:09:12,640of survival, right. So we've talked about 22800:09:12,640 --> 00:09:14,560that, how the the core function of the 22900:09:14,560 --> 00:09:17,240mind is survival and it 23000:09:17,240 --> 00:09:19,440that's what it's really focused on and is 23100:09:19,440 --> 00:09:21,920keeping itself alive and really 23200:09:21,920 --> 00:09:24,800adapting to patterns, adapting to things 23300:09:24,800 --> 00:09:27,080in the world, adapting to stressors and 23400:09:27,080 --> 00:09:29,360how it continues to perpetrate these 23500:09:29,360 --> 00:09:31,640patterns that it has created. And so 23600:09:31,640 --> 00:09:32,880we're going to explore that in a minute. 23700:09:32,880 --> 00:09:35,600But The thing is, is that. Where this 23800:09:35,600 --> 00:09:38,320is originating from, like when we talk 23900:09:38,320 --> 00:09:41,040about, OK, well, what is, what is 24000:09:41,040 --> 00:09:42,760anxiety?Why does it keep showing up for 24100:09:42,760 --> 00:09:44,880me?What is this, right?It's a chronic 24200:09:44,880 --> 00:09:46,800state of nervous system dysregulation. 24300:09:47,040 --> 00:09:49,600It's a response to stress, right?When 24400:09:49,600 --> 00:09:51,760your body perceives a stress, whether 24500:09:51,760 --> 00:09:54,600it's in in yourself, right? 24600:09:54,600 --> 00:09:55,840Whether it's, you know. 24700:09:57,120 --> 00:09:59,520It's feeling overwhelmed with all the 24800:09:59,520 --> 00:10:01,120work that you have to do, or it's an 24900:10:01,160 --> 00:10:03,240external stress. It's looking at the 25000:10:03,240 --> 00:10:05,360state of the world and feeling, you know, 25100:10:05,600 --> 00:10:08,520super overwhelmed and helpless 25200:10:08,520 --> 00:10:11,200and frustrated. It's responding. Your 25300:10:11,200 --> 00:10:13,120body, your nervous system is responding 25400:10:13,120 --> 00:10:14,880to those stressors, right?Rather 25500:10:14,880 --> 00:10:17,760internal, external, perceived or or 25600:10:18,800 --> 00:10:21,640real or wow, I'm really having 25700:10:21,920 --> 00:10:24,640some some word issues today. Whether they 25800:10:24,720 --> 00:10:27,520are real or perceived in our mind, 25900:10:27,520 --> 00:10:30,320right?And and not they're either. Wow, 26000:10:30,320 --> 00:10:32,160I'm like totally blanking on that. But 26100:10:32,600 --> 00:10:34,000either real or imagined. There we go. 26200:10:34,000 --> 00:10:35,640Thank you, brain. Good job. Good job. 26300:10:35,760 --> 00:10:38,560Real or imagined. Hello. I was like, what 26400:10:38,560 --> 00:10:40,320is the opposite of real? 26500:10:41,600 --> 00:10:44,560Real or imagined?Your 26600:10:44,720 --> 00:10:46,720your body is responding to those 26700:10:46,720 --> 00:10:49,600stressors, OK?And it's kicking it into a 26800:10:49,920 --> 00:10:52,800very heightened stress response. And 26900:10:52,800 --> 00:10:54,840so when it comes to anxiety, that's more 27000:10:54,840 --> 00:10:56,960of a a fight or a flight response. So 27100:10:56,960 --> 00:10:58,960it's a very reactive state inside your 27200:10:58,960 --> 00:11:01,920body. And some people respond this 27300:11:01,920 --> 00:11:03,200way, right?Some people are very 27400:11:03,200 --> 00:11:05,840hypervigilantly wired and they respond 27500:11:06,560 --> 00:11:08,320to these stressors in an anxious way. 27600:11:08,360 --> 00:11:09,920Other people don't, right. And that's why 27700:11:09,920 --> 00:11:11,360you'll notice that some people are stay 27800:11:11,360 --> 00:11:14,160calm under pressure. And that's that's 27900:11:14,160 --> 00:11:16,000amazing. We're all different, right. And 28000:11:16,000 --> 00:11:18,160so it's just important to just witness 28100:11:18,160 --> 00:11:20,480that this is. Your body's imprinted 28200:11:20,480 --> 00:11:22,360pattern, and it doesn't mean it's fixed 28300:11:22,360 --> 00:11:23,880and it doesn't mean it's the way it's 28400:11:23,880 --> 00:11:26,160going to be forever. No, that's the cool 28500:11:26,160 --> 00:11:27,640thing about your nervous system is that 28600:11:27,640 --> 00:11:29,320we're able to shift it. We're able to 28700:11:29,920 --> 00:11:32,360help it and support it and regulate it 28800:11:32,400 --> 00:11:34,760and begin to shift at these deep levels 28900:11:34,760 --> 00:11:36,480so that this doesn't become 29000:11:37,200 --> 00:11:39,120the way that it's always just going to 29100:11:39,120 --> 00:11:41,080be. Although it may feel like that right 29200:11:41,080 --> 00:11:42,800now, and that's certainly what it felt 29300:11:42,800 --> 00:11:45,080like for me. So when our stress response 29400:11:45,080 --> 00:11:47,840is overactive. Then we get kicked up 29500:11:47,840 --> 00:11:49,520into the state of dysregulation. Our 29600:11:49,520 --> 00:11:52,240brain is perceiving this threat. We get 29700:11:52,240 --> 00:11:53,920active in the amygdala, which is the 29800:11:53,920 --> 00:11:55,920survival center in the brain, and it 29900:11:55,920 --> 00:11:58,400begins to continually look for threats, 30000:11:58,640 --> 00:11:59,960right?And when we're in this heightened 30100:11:59,960 --> 00:12:02,640state, everything adds to the fire, 30200:12:02,640 --> 00:12:04,960everything, right?And especially in our 30300:12:04,960 --> 00:12:06,640current climate, especially here in the 30400:12:06,720 --> 00:12:08,800US, there's a lot of stressful things 30500:12:09,040 --> 00:12:11,160happening around the world. There's a lot 30600:12:11,160 --> 00:12:12,520of stressful things happening, and so 30700:12:12,520 --> 00:12:14,480that's why it's really important. To look 30800:12:14,480 --> 00:12:16,440at what you're consuming throughout the 30900:12:16,440 --> 00:12:18,160day when it comes to your social media, 31000:12:18,640 --> 00:12:20,480it's important to continually do the 31100:12:20,480 --> 00:12:21,680things we're going to be talking about 31200:12:21,680 --> 00:12:24,080here so that you're tending to yourself. 31300:12:24,800 --> 00:12:27,680Because when our body is stuck in this 31400:12:27,680 --> 00:12:30,160high alert response, it is in 31500:12:30,160 --> 00:12:32,160survival mode, right?And we know you've 31600:12:32,160 --> 00:12:34,640probably heard me say that we. 31700:12:35,240 --> 00:12:37,760Are either in this survival response. 31800:12:37,760 --> 00:12:39,760We're active in the amygdala. There's 31900:12:39,760 --> 00:12:41,760cortisol levels pumping through our 32000:12:42,240 --> 00:12:43,720cortisol levels are high. It's pumping 32100:12:43,720 --> 00:12:45,200through our system. Adrenaline levels are 32200:12:45,200 --> 00:12:48,040high. That's the opposite to 32300:12:48,080 --> 00:12:50,560that centered state, that creative 32400:12:50,560 --> 00:12:53,040energy, the leadership energy grounded, 32500:12:53,040 --> 00:12:55,360regulated in the energy of being your 32600:12:55,360 --> 00:12:57,840serene queen self, right? 32700:12:58,160 --> 00:13:00,840You're centered. You are anchored. You 32800:13:00,840 --> 00:13:03,280are in your power. You are tapped into 32900:13:03,440 --> 00:13:05,840flow. You are in that sense of 33000:13:06,080 --> 00:13:08,440activation and potentiality and 33100:13:08,440 --> 00:13:10,880connectivity. That's your serene queen 33200:13:10,880 --> 00:13:13,840vibe, right?Very opposite to the worn 33300:13:13,840 --> 00:13:15,880out woman vibe. So when we're in that 33400:13:15,880 --> 00:13:17,680state, the creative state, then then we 33500:13:17,680 --> 00:13:20,640have serotonin and 33600:13:20,680 --> 00:13:23,480endorphin levels and dopamine levels and 33700:13:23,480 --> 00:13:25,840that's the creative chemicals. So that's 33800:13:25,840 --> 00:13:28,560where we, you know, in a regulated state. 33900:13:28,880 --> 00:13:31,760That's a little probably more 34000:13:31,760 --> 00:13:33,760aligned to how you want to feel and how 34100:13:33,760 --> 00:13:35,200you want to show up. So how do we get 34200:13:35,200 --> 00:13:36,720there?How do we live there, Megan?Like, 34300:13:37,040 --> 00:13:39,000how do we stop just managing and banding 34400:13:39,040 --> 00:13:41,360the symptoms and get to that state?Well, 34500:13:41,360 --> 00:13:42,400that's what we're going to talk about 34600:13:42,400 --> 00:13:44,320because what we're really wanting to do 34700:13:44,720 --> 00:13:47,360is recognize when we're 34800:13:47,360 --> 00:13:50,000in that state of that tight. 34900:13:50,480 --> 00:13:53,120Overwhelmed, frantic, frazzled, running 35000:13:53,120 --> 00:13:55,280on fumes, powering through the day, 35100:13:55,520 --> 00:13:57,560dealing with high functioning anxiety and 35200:13:57,560 --> 00:13:59,840just trying to avoid it by doing all the 35300:13:59,840 --> 00:14:02,240overworking, overdoing, overthinking. How 35400:14:02,240 --> 00:14:05,040do we get to the root of the issue 35500:14:05,280 --> 00:14:08,000so that we can experience lasting 35600:14:08,000 --> 00:14:10,880peace, lasting peace, lasting, 35700:14:10,880 --> 00:14:13,840connected awareness, grounded state that 35800:14:13,840 --> 00:14:16,280that is your your true state, right?And 35900:14:16,280 --> 00:14:18,640when you're. Your nervous system is in 36000:14:18,640 --> 00:14:20,640that state of regulation. When we return 36100:14:20,640 --> 00:14:22,480it to its natural state, 36200:14:23,360 --> 00:14:26,160that's when you feel so alive, 36300:14:26,160 --> 00:14:29,040so vibrant, so fulfilled, right? 36400:14:29,040 --> 00:14:31,360You're feeling like yourself again. And 36500:14:31,360 --> 00:14:33,360that's a huge thing that I hear from my 36600:14:33,360 --> 00:14:35,280clients and my community members is that 36700:14:35,920 --> 00:14:38,560I just wanna feel like myself again. And 36800:14:38,560 --> 00:14:41,120then in our work, we get to that place, 36900:14:41,120 --> 00:14:43,360right?It feels like you have 37000:14:43,360 --> 00:14:45,600agency, you have control 37100:14:45,840 --> 00:14:48,440over. What's happening inside of you, 37200:14:48,480 --> 00:14:51,120right?We cannot control what's happening 37300:14:51,120 --> 00:14:52,720in the world outside of us. We can 37400:14:52,720 --> 00:14:54,640control how much we consume. We can 37500:14:54,640 --> 00:14:56,520control what we're doing to take care and 37600:14:56,520 --> 00:14:58,960tend to our nervous system, how we engage 37700:14:58,960 --> 00:15:01,280in, you know, pretty radical acts of 37800:15:01,280 --> 00:15:03,600rebellion, right?Like taking breaks, 37900:15:04,000 --> 00:15:06,640rest, tending to your nervous system, 38000:15:06,640 --> 00:15:08,240doing more than just having a bubble 38100:15:08,240 --> 00:15:11,040bath, like doing the work that really is 38200:15:11,040 --> 00:15:14,000impactful at the deepest level. How do we 38300:15:14,000 --> 00:15:15,880get to that?Right. How do we shift the 38400:15:15,880 --> 00:15:18,240state of being in a worn out woman state 38500:15:18,240 --> 00:15:19,920in that survival pattern that just 38600:15:21,040 --> 00:15:23,200feeds on itself?Because when we're active 38700:15:23,200 --> 00:15:25,320in the survival state, we're we're just 38800:15:25,320 --> 00:15:28,040seeing more potential threats, right?And 38900:15:28,040 --> 00:15:30,640they may be actual threats or they may be 39000:15:30,640 --> 00:15:33,440perceived threats as problems or 39100:15:33,440 --> 00:15:36,000frustrations or, you know, things that 39200:15:36,000 --> 00:15:38,880are upsetting you. And so your brain 39300:15:38,880 --> 00:15:41,640is hyper-focused on that. So 39400:15:41,640 --> 00:15:44,000what can we do to go 39500:15:44,000 --> 00:15:46,400deeper?What can we do to really 39600:15:46,400 --> 00:15:49,240support you at the deepest level 39700:15:49,240 --> 00:15:51,480of your nervous system?Well, that is 39800:15:51,480 --> 00:15:54,000where the flow framework comes in. 39900:15:54,560 --> 00:15:57,120That is where the flow framework comes 40000:15:57,120 --> 00:15:59,640in, which we go fully into 40100:15:59,680 --> 00:16:02,080inside Serenity, creating your own 40200:16:02,320 --> 00:16:04,720customized flow patterns and 40300:16:04,720 --> 00:16:07,040rituals so that you can activate and live 40400:16:07,040 --> 00:16:08,720this. But I want to give you some tools 40500:16:08,720 --> 00:16:10,240to work with initially because it's 40600:16:10,240 --> 00:16:13,040really important. So flow 40700:16:13,200 --> 00:16:15,600is an acronym. First, we have the 40800:16:15,600 --> 00:16:18,400foundation. And the foundation of 40900:16:18,400 --> 00:16:21,120everything is your 41000:16:21,600 --> 00:16:24,560identity. Who you see yourself 41100:16:24,560 --> 00:16:26,480as, how you're showing up in the world. 41200:16:26,800 --> 00:16:29,720And that is based inside your nervous 41300:16:29,720 --> 00:16:32,200system, right?The beliefs, the 41400:16:32,240 --> 00:16:34,800habits, the stories that you're telling 41500:16:34,800 --> 00:16:37,040yourself are all part of that 41600:16:37,040 --> 00:16:39,920beautiful aspect 41700:16:40,440 --> 00:16:43,120of your mind-body connection. And so 41800:16:43,120 --> 00:16:45,360what's really important here is that we 41900:16:45,600 --> 00:16:48,560begin to look at your 42000:16:48,560 --> 00:16:51,280unique patterns and the ways 42100:16:51,280 --> 00:16:53,680that you respond to stress. 42200:16:54,080 --> 00:16:56,080And so if you are someone, you know, like 42300:16:56,080 --> 00:16:57,120many of the people here in this 42400:16:57,120 --> 00:16:59,480community, woman over 40, dealing with 42500:16:59,480 --> 00:17:01,360high functioning anxiety, you're very 42600:17:01,520 --> 00:17:04,160high achieving, high, highly 42700:17:04,160 --> 00:17:06,240driven, highly passionate, very 42800:17:06,240 --> 00:17:08,960ambitious. Well, that's a 42900:17:08,960 --> 00:17:11,600pattern. That's a protective pattern. 43000:17:12,080 --> 00:17:13,680And so it's really important that we 43100:17:13,680 --> 00:17:16,040begin to witness these patterns, right? 43200:17:16,040 --> 00:17:17,840They're adaptive patterns that you 43300:17:17,840 --> 00:17:20,520learned as a wee little one and begin to 43400:17:20,560 --> 00:17:22,880look at the ways that they 43500:17:23,840 --> 00:17:26,720are serving you, but also might 43600:17:26,720 --> 00:17:29,600actually be triggering more stress 43700:17:29,600 --> 00:17:32,000and therefore contributing to higher 43800:17:32,000 --> 00:17:34,920levels of anxiety. So how can we begin to 43900:17:34,960 --> 00:17:37,080get to the root of this, the foundation 44000:17:37,080 --> 00:17:39,440of this?This is really important is we 44100:17:39,440 --> 00:17:41,680begin to look at your unique 44200:17:41,680 --> 00:17:44,560patterns and just how can you do that 44300:17:44,560 --> 00:17:46,560now?OK, so let's let's land this, let's 44400:17:46,560 --> 00:17:48,640ground this. How can you begin to witness 44500:17:48,640 --> 00:17:50,560that?Well, I want you to think back on 44600:17:50,560 --> 00:17:53,080some times, maybe a stressful time in a 44700:17:53,080 --> 00:17:55,840work period, right?Maybe you know you're 44800:17:55,840 --> 00:17:57,600you're involved in a big project at work, 44900:17:57,760 --> 00:17:59,200right?And for entrepreneurs that might be 45000:17:59,200 --> 00:18:00,880a launch or a sales season. 45100:18:01,840 --> 00:18:04,640Look at what you did to navigate 45200:18:04,640 --> 00:18:06,640through that. Did you push yourself for 45300:18:06,640 --> 00:18:08,640long hours?Did you set really high 45400:18:08,640 --> 00:18:10,720standards and have a hard time delegating 45500:18:10,720 --> 00:18:12,960things to other people?This is again, we 45600:18:12,960 --> 00:18:14,000want to look through the lens of the 45700:18:14,000 --> 00:18:16,880heart with compassionate curiosity. How 45800:18:16,880 --> 00:18:19,600can you begin to recognize 45900:18:19,600 --> 00:18:22,480those patterns in yourself so that we can 46000:18:22,480 --> 00:18:24,560begin to become aware of 46100:18:25,280 --> 00:18:28,160what your default mode is?OK, 46200:18:28,160 --> 00:18:30,320And so when we begin to have. 46300:18:31,080 --> 00:18:33,080And awareness of that, we can begin to 46400:18:33,120 --> 00:18:35,440create a different foundation. And we're 46500:18:35,440 --> 00:18:37,360not saying that you're going to totally 46600:18:37,360 --> 00:18:40,000just throw all that out. It's it's so 46700:18:40,000 --> 00:18:42,400important. These tools and these 46800:18:42,400 --> 00:18:44,480qualities are so, so important. 46900:18:45,200 --> 00:18:47,960But that typically when we default to 47000:18:47,960 --> 00:18:49,240that pattern, when we're in a stress 47100:18:49,240 --> 00:18:51,280state, we tend to use them in a 47200:18:51,280 --> 00:18:53,680dysregulated state or in that fight or 47300:18:53,680 --> 00:18:56,560flight response. So if you were 47400:18:56,560 --> 00:18:59,360to use those, that ambitiousness, that 47500:18:59,520 --> 00:19:01,920attention to detail, that very 47600:19:02,640 --> 00:19:04,160passionate and goal-driven 47700:19:05,120 --> 00:19:07,640qualities of yourself in a 47800:19:08,240 --> 00:19:10,960regulated, intentional way, they 47900:19:10,960 --> 00:19:13,680become so incredibly powerful cause 48000:19:13,680 --> 00:19:15,600you're using them from a creative space 48100:19:15,600 --> 00:19:17,640in the mind. So how can we create a 48200:19:17,640 --> 00:19:19,520foundation for that?Looking at what your 48300:19:19,520 --> 00:19:21,120qualities already are so you're not 48400:19:21,120 --> 00:19:24,080changing yourself. No, you're an amazing, 48500:19:24,280 --> 00:19:26,480incredible being that has all of these 48600:19:26,480 --> 00:19:28,480beautiful qualities and characteristics. 48700:19:29,040 --> 00:19:31,080It's creating a foundation of support for 48800:19:31,080 --> 00:19:33,000your nervous system by looking at these 48900:19:33,000 --> 00:19:35,040patterns. OK, so it's very important that 49000:19:35,040 --> 00:19:36,840we bring these patterns into your levels 49100:19:36,840 --> 00:19:39,520of awareness, because until we make the 49200:19:39,520 --> 00:19:41,480conscious, or sorry, until we make the 49300:19:41,600 --> 00:19:44,160unconscious conscious, it will rule your 49400:19:44,160 --> 00:19:46,120life and you will call it destiny. So 49500:19:46,120 --> 00:19:48,960that's a quote from Carl Jung. OK, 49600:19:49,200 --> 00:19:50,720so we're bringing these subconscious, 49700:19:50,720 --> 00:19:52,720unconscious patterns to your levels of 49800:19:52,720 --> 00:19:54,880awareness so that you can witness them. 49900:19:55,360 --> 00:19:57,360And that's a skill. That's a skill. 50000:19:58,080 --> 00:20:01,040So because if they are active, 50100:20:01,040 --> 00:20:02,800if we're active in the survival state of 50200:20:02,800 --> 00:20:05,240the brain, the mind chatter, the chatter 50300:20:05,240 --> 00:20:08,160channel will become probably a little 50400:20:08,160 --> 00:20:10,320bit more self-doubt, 50500:20:10,320 --> 00:20:13,200perfectionism, critical imposter 50600:20:13,200 --> 00:20:15,000syndrome, all of those things that tend 50700:20:15,000 --> 00:20:17,960to go along with. That anxious 50800:20:17,960 --> 00:20:20,880state in our in our body. OK, so 50900:20:21,120 --> 00:20:24,080F foundation, foundational and 51000:20:24,080 --> 00:20:26,400this is a nervous system reset. So this 51100:20:26,400 --> 00:20:28,400is a foundational awareness of your 51200:20:28,400 --> 00:20:30,720nervous system patterns, of your 51300:20:30,960 --> 00:20:32,560subconscious patterns so that we can 51400:20:32,560 --> 00:20:35,360begin to recognize them, honor 51500:20:35,360 --> 00:20:37,760them and maybe play with them a little 51600:20:37,760 --> 00:20:39,280bit, really creating this solid 51700:20:39,280 --> 00:20:41,520foundation of a regulated nervous system. 51800:20:41,920 --> 00:20:44,800So what we're doing here. Is when we have 51900:20:44,800 --> 00:20:46,640a regulated state in the nervous system, 52000:20:47,280 --> 00:20:50,000then we can begin to not only 52100:20:50,320 --> 00:20:52,400recognize these patterns, but we will 52200:20:52,400 --> 00:20:55,360learn how to rewire them. OK, learning 52300:20:55,360 --> 00:20:57,360how to rewire them. So first you 52400:20:57,360 --> 00:20:59,600cultivated an awareness of it. So now 52500:20:59,600 --> 00:21:00,960that you start to look and you see your 52600:21:00,960 --> 00:21:03,920patterns, let's learn to rewire 52700:21:03,920 --> 00:21:06,640these patterns so that when we're 52800:21:06,640 --> 00:21:09,600experiencing stress. It doesn't 52900:21:09,720 --> 00:21:12,160accelerate to that anxious response. 53000:21:12,400 --> 00:21:14,320When we are experiencing, you know, a 53100:21:14,320 --> 00:21:15,840moment when we're getting pushed, when 53200:21:15,840 --> 00:21:17,520we're getting challenged, that might be 53300:21:17,760 --> 00:21:19,840stressful for us and we might kick back 53400:21:19,840 --> 00:21:22,320into that hyper-achiever critical 53500:21:22,320 --> 00:21:25,200pattern or whatever it is. How can we 53600:21:25,200 --> 00:21:27,920begin to shift and rewire 53700:21:28,000 --> 00:21:30,800that pattern?So let's learn to rewire 53800:21:31,120 --> 00:21:33,120the mind, and 53900:21:33,680 --> 00:21:36,640this is really awareness in action. 54000:21:37,360 --> 00:21:39,920Right. We know that when we're under 54100:21:39,920 --> 00:21:42,320stress, the survival mechanism is kicked 54200:21:42,320 --> 00:21:45,200in. The voice in our head is typically 54300:21:45,200 --> 00:21:46,560not very encouraging and loving. 54400:21:48,880 --> 00:21:50,720No, not not really. 54500:21:51,840 --> 00:21:53,600Because we're in fear, right?We're in 54600:21:53,600 --> 00:21:56,480fear. So how can we learn to catch 54700:21:56,520 --> 00:21:59,440that and begin to recognize your 54800:21:59,440 --> 00:22:02,280patterns, right?Recognize how you 54900:22:02,480 --> 00:22:04,240are beginning to shift your foundation, 55000:22:04,240 --> 00:22:06,720right?We talked about that in F. So let's 55100:22:06,720 --> 00:22:08,960learn to catch those patterns so they no 55200:22:08,960 --> 00:22:11,600longer control you. So what we want to do 55300:22:11,600 --> 00:22:13,920here is give that 55400:22:14,240 --> 00:22:16,400pattern that you recognize in yourself. 55500:22:16,400 --> 00:22:18,320Maybe it's Harry the hectic hyper 55600:22:18,320 --> 00:22:21,120achiever. That's mine, right?Or 55700:22:21,120 --> 00:22:22,320maybe it's the sad, 55800:22:24,240 --> 00:22:26,640the snide, cynical, 55900:22:27,280 --> 00:22:29,840snakey response, right?It's that. Let's 56000:22:30,080 --> 00:22:33,000let's give it some. Playfulness, right? 56100:22:33,000 --> 00:22:35,680Give it a quality, give it a name 56200:22:36,080 --> 00:22:38,960so that when that shows up, when that 56300:22:38,960 --> 00:22:41,760pattern shows up, that is 56400:22:42,000 --> 00:22:44,480really been pretty foundational up until 56500:22:44,480 --> 00:22:46,000this point. But we're shifting that, 56600:22:46,000 --> 00:22:48,000right?These are subconscious patterns 56700:22:48,000 --> 00:22:49,520that you learned as a child that you're 56800:22:49,520 --> 00:22:51,080now beginning to bring awareness to. 56900:22:51,080 --> 00:22:53,160We're learning how to rewire them. So 57000:22:53,160 --> 00:22:55,920when you can recognize that you're in 57100:22:55,920 --> 00:22:58,160that pattern or that you are 57200:22:58,160 --> 00:23:00,800feeling. The result of that stress 57300:23:00,800 --> 00:23:03,240response, you're feeling the anxiety in 57400:23:03,240 --> 00:23:05,200your body. Label it, 57500:23:06,000 --> 00:23:08,640label it. Uh, I'm feeling 57600:23:08,640 --> 00:23:11,600anxious. And we wanna make sure 57700:23:12,000 --> 00:23:13,640to bring that level of awareness so that 57800:23:13,640 --> 00:23:15,600we're not saying I am anxious. I'm 57900:23:15,600 --> 00:23:18,200anxious. I'm feeling anxious cause you 58000:23:18,200 --> 00:23:20,480are not anxiety, you're experiencing 58100:23:20,480 --> 00:23:22,120anxiety. That's very important 58200:23:22,120 --> 00:23:24,040distinction in starting to change your 58300:23:24,040 --> 00:23:26,560relationship with this experience is 58400:23:26,560 --> 00:23:29,400to. Step away from it and take space 58500:23:29,400 --> 00:23:30,800from it. And that's something we'll dive 58600:23:30,800 --> 00:23:32,240deep into inside serenity. 58700:23:33,440 --> 00:23:36,120So labeling the anxiety as 58800:23:36,120 --> 00:23:38,880such. And then when you're noticing that 58900:23:38,960 --> 00:23:41,840those patterns show up in yourself, then 59000:23:41,840 --> 00:23:44,000that's when we begin to play with some of 59100:23:44,000 --> 00:23:46,000the tools. What we're doing here is 59200:23:46,000 --> 00:23:47,800feeling the feels, right?You're noticing 59300:23:47,800 --> 00:23:49,760that experience, and as soon as that 59400:23:49,760 --> 00:23:52,160happens, we take a power 59500:23:52,160 --> 00:23:54,680pause. So you're learning to rewire your 59600:23:54,680 --> 00:23:56,000mind. So you're catching yourself in that 59700:23:56,000 --> 00:23:58,040pattern. What do we do next?What do we do 59800:23:58,040 --> 00:23:59,840next?When I feel the anxiety, when I 59900:23:59,840 --> 00:24:02,560notice myself being critical or whatever 60000:24:02,560 --> 00:24:04,360it is, we're learning to rewire your 60100:24:04,360 --> 00:24:06,560mind. How?Well, here's where we 60200:24:06,560 --> 00:24:09,440optimize your energy by taking a power 60300:24:09,440 --> 00:24:11,880pause. So you're feeling the feels, and 60400:24:11,880 --> 00:24:14,480now we get to O, optimize your energy. So 60500:24:14,480 --> 00:24:17,040here is where we are using 60600:24:17,040 --> 00:24:20,000these intentional pauses, these little 60700:24:20,000 --> 00:24:22,720mindful moments. To be 60800:24:22,720 --> 00:24:25,120able to break and interrupt the pattern, 60900:24:25,920 --> 00:24:27,880right. So what we're doing here is when 61000:24:27,880 --> 00:24:30,320we feel the feels, when we get that that 61100:24:30,320 --> 00:24:32,960cue from your body, then we 61200:24:32,960 --> 00:24:35,600pause and we are 61300:24:35,600 --> 00:24:38,400doing something to shift your 61400:24:38,400 --> 00:24:41,280inner state. So we are doing something 61500:24:41,280 --> 00:24:44,160to reboot your energy that actually 61600:24:44,160 --> 00:24:47,080fuels you by helping you to diffuse 61700:24:47,080 --> 00:24:49,680some of that anxious energy as 61800:24:49,680 --> 00:24:52,640well as. Being able to regulate your 61900:24:52,640 --> 00:24:55,200nervous system so that you're really 62000:24:55,360 --> 00:24:57,280rewiring your mind. You're creating this 62100:24:57,280 --> 00:24:58,640new foundation for yourself. You're 62200:24:58,640 --> 00:25:00,800resetting the nervous system in the 62300:25:00,960 --> 00:25:03,800moment. In the moment. OK, we're going to 62400:25:03,800 --> 00:25:05,120get to a power pause in a minute. I'm 62500:25:05,120 --> 00:25:06,520going to show you how to do that, but I 62600:25:06,520 --> 00:25:09,440want to go through W first. So we 62700:25:09,440 --> 00:25:11,080are creating this foundational nervous 62800:25:11,080 --> 00:25:12,960system reset. You're learning to rewire 62900:25:12,960 --> 00:25:14,720your mind. Now you're optimizing your 63000:25:14,720 --> 00:25:16,800energy by taking power pauses. That is 63100:25:16,800 --> 00:25:18,480literally just one tool. There are so 63200:25:18,480 --> 00:25:21,360many other aspects to this that can be 63300:25:21,360 --> 00:25:23,840really supportive. And I don't want to 63400:25:23,840 --> 00:25:25,680overwhelm you, but of course that's what 63500:25:25,680 --> 00:25:26,840we're going to be diving into, 63600:25:26,880 --> 00:25:28,600customizing a plan for you inside 63700:25:28,600 --> 00:25:30,520Serenity. So make sure to check that out 63800:25:31,200 --> 00:25:33,520because it really is. Inclusive of 63900:25:33,520 --> 00:25:35,000movement, right?You know that movement is 64000:25:35,000 --> 00:25:36,880mind medicine. Movement is body medicine. 64100:25:37,120 --> 00:25:38,600It's all about the state of mind, the 64200:25:38,600 --> 00:25:40,080state of being, right?It's about the 64300:25:40,080 --> 00:25:41,600meanings that we're making about this. So 64400:25:41,600 --> 00:25:43,440there are many other components to this, 64500:25:43,680 --> 00:25:45,760but it's really about optimizing your 64600:25:45,760 --> 00:25:48,080energy and your lifestyle, 64700:25:48,720 --> 00:25:51,600OK?Because as impactful 64800:25:51,600 --> 00:25:53,200as a power pause is literally in 2 64900:25:53,200 --> 00:25:54,720minutes to be able to shift your inner 65000:25:54,720 --> 00:25:57,440state, it's about what we do 65100:25:57,440 --> 00:26:00,000consistently to create this 65200:26:00,320 --> 00:26:02,920deep and lasting shift and. It 65300:26:03,200 --> 00:26:04,800it doesn't mean that we're overhauling 65400:26:04,800 --> 00:26:06,240everything and it has to be really 65500:26:06,240 --> 00:26:08,240overwhelming. No, it's actually very 65600:26:08,240 --> 00:26:10,560simple. It's very simple. And of course 65700:26:10,560 --> 00:26:12,160there's layers, right?There's layers to 65800:26:12,200 --> 00:26:14,160what you are available for and what works 65900:26:14,160 --> 00:26:16,560for you. But it's really about feeling 66000:26:16,560 --> 00:26:18,240the feels, right?Notice when it's 66100:26:18,240 --> 00:26:20,440happening and then take a power pause. 66200:26:20,440 --> 00:26:22,040I'll show you how to do that in a second. 66300:26:23,600 --> 00:26:26,160But it's also doing that in the moment 66400:26:26,160 --> 00:26:28,560when you experience it. And also doing it 66500:26:28,560 --> 00:26:29,680throughout the day so that you're 66600:26:29,680 --> 00:26:32,240dripping that sense of steadiness and 66700:26:32,240 --> 00:26:34,000calm and awareness throughout your day. 66800:26:34,240 --> 00:26:36,320You're weaving it in so that we stay in a 66900:26:36,320 --> 00:26:38,320more regulated state. You respond to 67000:26:38,320 --> 00:26:40,160challenges, right?That's what regulation 67100:26:40,160 --> 00:26:41,840is, is it being able to rise to the 67200:26:41,840 --> 00:26:44,160challenge without getting completely 67300:26:44,160 --> 00:26:46,960depleted and exhausted and being able 67400:26:46,960 --> 00:26:49,760to come back to that steady state of 67500:26:49,760 --> 00:26:52,000coherence within yourself, right?That 67600:26:52,080 --> 00:26:54,720that even steady rhythm 67700:26:54,960 --> 00:26:57,360coherence within yourself. But also 67800:26:57,360 --> 00:26:59,040coherence with your vision, coherence 67900:26:59,040 --> 00:27:00,640with your goals so that you're in that 68000:27:00,640 --> 00:27:02,960vibrational state. Because your vibe, 68100:27:02,960 --> 00:27:04,480your vibe of your vision, which is so 68200:27:04,480 --> 00:27:06,920important of how you truly want to feel 68300:27:06,920 --> 00:27:09,360and how you truly want to show up, that 68400:27:09,360 --> 00:27:12,200is a regulated state. And that's 68500:27:12,200 --> 00:27:13,920where all our joyful, uplifting, 68600:27:13,920 --> 00:27:16,560effervescent, you know, expansive 68700:27:16,560 --> 00:27:19,280emotions live are. They live inside 68800:27:19,440 --> 00:27:21,760that regulation. OK, so that's why it's 68900:27:21,760 --> 00:27:22,520the foundation. 69000:27:24,480 --> 00:27:26,720Regulation is the foundation. Oh. 69100:27:27,280 --> 00:27:29,400Oh, I love rhymes, and I love when I'm 69200:27:29,400 --> 00:27:31,840clever like that. Good job, Brain. All 69300:27:31,840 --> 00:27:33,600right, so we have the foundation. We have 69400:27:33,600 --> 00:27:35,680learning to rewire our mind, and we have 69500:27:35,680 --> 00:27:37,920optimize your energy. And 69600:27:38,960 --> 00:27:40,160then finally, 69700:27:41,760 --> 00:27:44,400the elusive work-life 69800:27:44,640 --> 00:27:47,520integration. You thought I was going to 69900:27:47,520 --> 00:27:49,280say balance, didn't you?Nope, I tricked 70000:27:49,280 --> 00:27:51,640you. Work-life integration for 70100:27:51,640 --> 00:27:52,800sustainable success. 70200:27:54,560 --> 00:27:56,680Because those pieces, especially if 70300:27:56,680 --> 00:27:58,400you're very passionate, ambitious and 70400:27:58,560 --> 00:28:00,640sometimes entrepreneur, not necessarily, 70500:28:00,640 --> 00:28:02,480but a leader, a visionary, whatever you 70600:28:02,480 --> 00:28:05,120identify as, it's an integration, right? 70700:28:05,120 --> 00:28:07,760It's it's very, very rare that we have 70800:28:07,760 --> 00:28:10,720this, you know, completely isolated life 70900:28:10,720 --> 00:28:12,480experience and that work and life don't 71000:28:12,480 --> 00:28:14,720intermingle. It's an integration of these 71100:28:14,720 --> 00:28:16,520different components and aspects of you 71200:28:16,880 --> 00:28:18,960for sustainability. It's for 71300:28:18,960 --> 00:28:21,120sustainability, right?So that you're able 71400:28:21,120 --> 00:28:23,840to fully embody this 71500:28:23,840 --> 00:28:26,080energy, this essence, this 71600:28:26,400 --> 00:28:28,440anchoredness, this ability to 71700:28:29,920 --> 00:28:32,640tend to your emotions, 71800:28:32,800 --> 00:28:35,040being able to release these emotional 71900:28:35,040 --> 00:28:37,600congestions when they happen. Observe the 72000:28:37,600 --> 00:28:40,080stressors, observe the triggers, observe 72100:28:40,080 --> 00:28:41,840the activations, and see them as 72200:28:41,840 --> 00:28:44,720opportunities. To really come back 72300:28:44,720 --> 00:28:46,800to yourself, to really practice what you 72400:28:46,800 --> 00:28:49,200preach, what you teach, what you know, 72500:28:49,520 --> 00:28:51,920and really anchor it in so that you can 72600:28:51,920 --> 00:28:54,320navigate stress without 72700:28:55,840 --> 00:28:58,320spiraling into anxiety or 72800:28:59,440 --> 00:29:01,200spiraling down into sadness. 72900:29:02,760 --> 00:29:05,040It's really what it comes back to, is so 73000:29:05,040 --> 00:29:06,720that you can show up powerfully in your 73100:29:06,720 --> 00:29:08,760life, show up powerfully in your 73200:29:08,760 --> 00:29:10,560relationships, Learn how to set 73300:29:10,560 --> 00:29:12,800boundaries. Learn how to. 73400:29:13,840 --> 00:29:15,320Really do this in a way that's 73500:29:15,320 --> 00:29:18,000sustainable so that we're not 73600:29:18,000 --> 00:29:19,200having to get to the point where you're 73700:29:19,200 --> 00:29:20,800flat out and you're exhausted or burnt 73800:29:20,800 --> 00:29:22,640out, right?I got totally burnt out. It 73900:29:22,640 --> 00:29:24,800was not a fun state so that 74000:29:25,840 --> 00:29:28,680you can be in that flow state, be 74100:29:28,680 --> 00:29:31,320in that flow, easeful energy where life 74200:29:31,320 --> 00:29:33,040feels effortless, where life feels 74300:29:33,040 --> 00:29:35,120aligned, where life feels expansive, 74400:29:35,720 --> 00:29:38,240right?So that is the flow framework. And 74500:29:38,240 --> 00:29:40,320so I really hope that that was insightful 74600:29:40,320 --> 00:29:42,880for you. So when you feel the feels, when 74700:29:42,880 --> 00:29:44,320you feel the feels of that 74800:29:45,120 --> 00:29:47,320tightening or the worry or the 74900:29:47,600 --> 00:29:49,440overwhelm or the racing thoughts of 75000:29:49,440 --> 00:29:52,400anxiety, what can you do?What can 75100:29:52,400 --> 00:29:55,240you do to optimize your energy and your 75200:29:55,240 --> 00:29:56,640lifestyle?Well, you can take a power 75300:29:56,640 --> 00:29:59,600pause. OK, so we are 75400:29:59,600 --> 00:30:02,240going to do an energy reboot. 75500:30:02,480 --> 00:30:03,920We're going to do something that you can 75600:30:03,920 --> 00:30:06,720do to clear anxious energy and reclaim 75700:30:06,720 --> 00:30:09,520your calm. Fast. It's so 75800:30:09,520 --> 00:30:11,480powerful an it's one of those things 75900:30:11,480 --> 00:30:14,160that's actually retty fun and I 76000:30:14,160 --> 00:30:16,800call it shake it like a snow globe. OK, O 76100:30:16,800 --> 00:30:18,000remember that when you were little, or 76200:30:18,000 --> 00:30:19,440maybe you still have them. I mean, adults 76300:30:19,440 --> 00:30:21,920can have snow globes too. The little snow 76400:30:21,920 --> 00:30:23,440globes that you got, you know, maybe 76500:30:23,440 --> 00:30:25,600somebody that you loved collected them or 76600:30:25,600 --> 00:30:27,600you collect them. So the snow globe where 76700:30:27,600 --> 00:30:29,280there's something inside this globe and 76800:30:29,280 --> 00:30:31,840you shake it and all the little 76900:30:32,000 --> 00:30:34,120snow or sparkles or, you know, sand or 77000:30:34,120 --> 00:30:36,120whatever is inside there, you shake it 77100:30:36,120 --> 00:30:37,760and it gets all over everywhere and then 77200:30:37,760 --> 00:30:39,600it settles. 77300:30:40,560 --> 00:30:42,480Well, that's what this is. That's what 77400:30:42,480 --> 00:30:45,040this is. This is taking a a shaky break. 77500:30:45,680 --> 00:30:48,160So shaking is actually a signal to the 77600:30:48,160 --> 00:30:49,600nervous system that the stressor has 77700:30:49,640 --> 00:30:52,560ended. It's a really great way to get 77800:30:52,560 --> 00:30:54,560rid of some of that tightly 77900:30:54,560 --> 00:30:57,440wound intensity that 78000:30:57,440 --> 00:30:59,040can that can happen when we're 78100:30:59,040 --> 00:31:01,440experiencing anxiety. And it's just fun, 78200:31:01,760 --> 00:31:04,400right?Fun and play are very 78300:31:04,760 --> 00:31:07,680understated as far as nervous system 78400:31:07,840 --> 00:31:10,720regulation tools, as far as coming 78500:31:10,720 --> 00:31:13,040back into the vibe of your vision, as far 78600:31:13,040 --> 00:31:16,000as. Just bringing some lightness, some 78700:31:16,080 --> 00:31:19,040joy, some levity into our life. Because, 78800:31:19,040 --> 00:31:21,040you know, as adults we have this really 78900:31:21,040 --> 00:31:24,000silly notion that plays for 79000:31:24,000 --> 00:31:26,960kids. Why would I do that?Nonsense from 79100:31:26,960 --> 00:31:28,640the ego mind to keep us in that tight, 79200:31:28,640 --> 00:31:30,720contractive, stressed emotion, because 79300:31:30,720 --> 00:31:32,120that is where we're safe. That's where 79400:31:32,120 --> 00:31:35,000it's familiar. But what we get to do in 79500:31:35,000 --> 00:31:37,800this is diffuse some of that energy and 79600:31:37,800 --> 00:31:40,400reboot it, OK?So 79700:31:40,720 --> 00:31:41,920this is something that you can do 79800:31:41,920 --> 00:31:43,640anywhere, and so do it to the level that 79900:31:43,640 --> 00:31:45,440you're comfortable with. So you'll notice 80000:31:45,440 --> 00:31:47,200that I'm standing. You can obviously do 80100:31:47,200 --> 00:31:49,280this sitting. So I'm just gonna start by 80200:31:49,600 --> 00:31:52,120bouncing my body gently. OK, so if you 80300:31:52,120 --> 00:31:53,840are listening to the podcast, make sure 80400:31:53,920 --> 00:31:55,480to come over to the YouTube channel and 80500:31:55,480 --> 00:31:57,720you can watch the video on YouTube. Or if 80600:31:57,720 --> 00:32:00,400you stumbled upon this, you can listen to 80700:32:00,400 --> 00:32:03,280the whole episode about. Really 80800:32:03,280 --> 00:32:05,520being able to not just manage our 80900:32:05,520 --> 00:32:06,960anxiety, but get to the root of it. So 81000:32:06,960 --> 00:32:08,640keep going. Keep shaking. So now shake 81100:32:08,640 --> 00:32:10,600your body like you're Now we can begin to 81200:32:10,600 --> 00:32:12,040shake our hands like you're washed them 81300:32:12,040 --> 00:32:13,520and you're drying them off. And now shake 81400:32:13,520 --> 00:32:15,120it like a snow globe. OK, so shake it 81500:32:15,120 --> 00:32:16,640like a snow globe. That means start to 81600:32:16,640 --> 00:32:18,560shake your whole body all over the place 81700:32:18,560 --> 00:32:20,640to whatever degree feels good to you. OK, 81800:32:20,640 --> 00:32:21,920so we're going to shake, shake, shake, 81900:32:21,920 --> 00:32:23,600shake, shake, shake, shake. Breathe in 82000:32:24,400 --> 00:32:27,120and then exhale. Press your feet down. 82100:32:27,120 --> 00:32:29,760Bring your hands down. OK, do it again. 82200:32:30,000 --> 00:32:31,520Shake it like a snow globe. Shake it like 82300:32:31,520 --> 00:32:33,280a snow globe. OK?You can even say that to 82400:32:33,280 --> 00:32:35,760yourself, cuz it's kind of funny. All I 82500:32:35,760 --> 00:32:38,160can think of is that Outkast song, right? 82600:32:38,240 --> 00:32:40,240Shake it like a Polaroid picture. Shake, 82700:32:40,240 --> 00:32:41,440shake, shake, shake, shake, shake. Ready? 82800:32:41,440 --> 00:32:43,440Breathe in. And then 82900:32:44,320 --> 00:32:45,600close your eyes and let everything 83000:32:45,600 --> 00:32:46,080settle. It's 83100:32:51,160 --> 00:32:52,600like magic every time. One more time. 83200:32:52,960 --> 00:32:54,080Shake it, shake, shake, shake, shake, 83300:32:54,080 --> 00:32:56,720shake. Good. So belly pulls in, rise up, 83400:32:56,720 --> 00:32:58,440stand up nice and tall or sit up nice and 83500:32:58,440 --> 00:33:01,040tall and then shake, shake your face. 83600:33:02,920 --> 00:33:05,840Breathe in and then let it out super slow 83700:33:05,840 --> 00:33:08,000and feel yourself grounding, 83800:33:08,000 --> 00:33:10,000settling, anchoring, 83900:33:10,480 --> 00:33:12,160rooting, calming. 84000:33:17,770 --> 00:33:20,720Yes. All right. I would love to 84100:33:20,720 --> 00:33:22,800know how that was for you. 60 seconds or 84200:33:22,800 --> 00:33:25,360so, right?Rebooting your energy, getting 84300:33:25,360 --> 00:33:27,880out of that anxious energy of anxiety, 84400:33:27,880 --> 00:33:30,400and really coming back to a deep state of 84500:33:30,400 --> 00:33:33,120calm and presence within yourself. So 84600:33:33,120 --> 00:33:34,680powerful. That's what power pauses are 84700:33:34,680 --> 00:33:36,480all about. They do help you to optimize 84800:33:36,640 --> 00:33:38,080your energy and your lifestyle. And 84900:33:38,080 --> 00:33:39,880they're super effective, OK, super 85000:33:39,880 --> 00:33:42,560effective. And they are really a core in 85100:33:42,720 --> 00:33:45,600being able to shift your inner state 85200:33:45,680 --> 00:33:48,320quickly as you just experienced. 85300:33:49,280 --> 00:33:51,960So that is everything that I wanted to 85400:33:51,960 --> 00:33:54,160share with you today. How can we not just 85500:33:54,480 --> 00:33:56,760manage anxiety and have it be something 85600:33:56,760 --> 00:33:58,440that, you know, this is just wanna deal 85700:33:58,440 --> 00:34:00,800with now and this is just how it is now. 85800:34:01,120 --> 00:34:03,680No, no, you're listening to this 85900:34:03,680 --> 00:34:06,160podcast for a reason. You're 86000:34:06,160 --> 00:34:08,240here. You want solutions that actually 86100:34:08,240 --> 00:34:11,120work. Yes, it's it's possible for 86200:34:11,120 --> 00:34:13,520you, but it. It really takes 86300:34:13,680 --> 00:34:16,560coming in and getting to the root of it, 86400:34:16,800 --> 00:34:18,520which is your nervous system and your 86500:34:18,520 --> 00:34:20,080stress response and your protective 86600:34:20,080 --> 00:34:23,040patterns and the identity level of how 86700:34:23,040 --> 00:34:24,560you see yourself. And if you just see 86800:34:24,560 --> 00:34:27,080yourself, I'm just an anxious person. No, 86900:34:27,920 --> 00:34:30,880no, that's a pattern, right?We can 87000:34:31,120 --> 00:34:33,080begin to recognize it. We can begin to 87100:34:33,080 --> 00:34:35,080shift it. We can begin to navigate it. 87200:34:35,320 --> 00:34:37,120When you have the tools for this 87300:34:37,120 --> 00:34:39,160transformation on the level of mind, body 87400:34:39,160 --> 00:34:41,760and spirit, it's completely possible. 87500:34:42,120 --> 00:34:44,240OK, it's completely possible. And it's 87600:34:44,560 --> 00:34:46,880it's a practice just like anything else. 87700:34:47,120 --> 00:34:48,880It's a practice of awareness. It's a 87800:34:48,880 --> 00:34:51,120practice of devotion. It's a practice of 87900:34:51,120 --> 00:34:54,080compassion. It's really an 88000:34:54,080 --> 00:34:55,840incredible way to learn more about 88100:34:55,840 --> 00:34:58,200yourself. And so that's what I wanted to 88200:34:58,200 --> 00:35:00,200share with you today. I wanted to share 88300:35:00,200 --> 00:35:01,920these with you so that you don't just. 88400:35:02,160 --> 00:35:04,000You know, put a Band-Aid on it and get a 88500:35:04,000 --> 00:35:05,520little bit of relief here and there and 88600:35:05,600 --> 00:35:07,240OK, I don't feel like the worn out woman 88700:35:07,240 --> 00:35:09,240today. I feel like I'm kind of normal 88800:35:09,240 --> 00:35:12,160today. No, I want you to be able to live 88900:35:12,160 --> 00:35:14,400from that place of being the serene 89000:35:14,400 --> 00:35:16,960queen, being that grounded, activated, 89100:35:16,960 --> 00:35:18,720powerful, anchored, 89200:35:19,280 --> 00:35:22,160steady. Energy within 89300:35:22,160 --> 00:35:24,640yourself, version of you, your favorite 89400:35:24,640 --> 00:35:26,880version of you. That's what that means, 89500:35:26,880 --> 00:35:28,160right?And if you don't identify with 89600:35:28,160 --> 00:35:29,840being a queen, no worries. It's just that 89700:35:30,080 --> 00:35:31,920inner serenity. That's what this is all 89800:35:31,920 --> 00:35:34,240about. So thank you so much for 89900:35:34,240 --> 00:35:36,520listening, for watching. And if 90000:35:36,560 --> 00:35:38,960everything that I was sharing here or 90100:35:38,960 --> 00:35:40,720anything that I shared here resonated 90200:35:40,720 --> 00:35:42,400with you, make sure to check out Serenity 90300:35:42,400 --> 00:35:44,720because. It really is a 90400:35:44,720 --> 00:35:46,960culmination of all of the work that I've 90500:35:46,960 --> 00:35:49,600been doing myself over these last few 90600:35:49,600 --> 00:35:51,920years, doing professionally of 20 years 90700:35:51,920 --> 00:35:53,520of personal training and teaching yoga 90800:35:53,840 --> 00:35:56,760and really helping to support you as a 90900:35:56,760 --> 00:35:59,040human first, right?That has these needs 91000:35:59,040 --> 00:36:01,400of mind, body and spirit, but also as 91100:36:01,400 --> 00:36:03,360someone who is very ambitious and wants 91200:36:03,360 --> 00:36:04,920to do big things in the world and wants 91300:36:04,920 --> 00:36:06,880to keep showing up so fully and radiantly 91400:36:06,880 --> 00:36:09,440and vibrantly in what you do. And so if 91500:36:09,440 --> 00:36:12,080that's a a really calling to your heart, 91600:36:12,240 --> 00:36:14,000then check out Serenity because it's a 91700:36:14,000 --> 00:36:16,160very high touch, very exclusive 91800:36:16,160 --> 00:36:18,320experience. And so as such, there are 91900:36:18,320 --> 00:36:20,080only limited spots available. So if you 92000:36:20,080 --> 00:36:22,080want one, go grab one. If you have 92100:36:22,080 --> 00:36:24,440questions about it, make sure to either 92200:36:24,440 --> 00:36:26,400reach out to me via the page or you can 92300:36:26,400 --> 00:36:28,800book a time to have a little tea time. I 92400:36:28,800 --> 00:36:31,120would love that. And so thank you so much 92500:36:31,120 --> 00:36:32,800for being here. Thank you so much for 92600:36:33,760 --> 00:36:36,320being willing to learn and really diving 92700:36:36,320 --> 00:36:38,840into how to just. How do you stop just 92800:36:38,840 --> 00:36:41,640managing anxiety and actually truly shift 92900:36:41,640 --> 00:36:43,520it?That's really what this is about, so 93000:36:43,520 --> 00:36:46,160that you can thrive beyond those 93100:36:46,160 --> 00:36:48,640experiences and challenges in a really 93200:36:48,640 --> 00:36:51,360balanced, holistic, sustainable way. So 93300:36:51,360 --> 00:36:52,920thank you so much for being here and 93400:36:52,920 --> 00:36:55,160until next time, take good care of you 93500:36:55,160 --> 00:36:56,400and I'll see you soon. Bye, bye.

Are you a driven, ambitious woman who is sick of the constant hum of anxiety running the show in your life? You’re not alone. In this episode, we’re diving deep into the hidden epidemic of anxiety among high-achieving women and why the very traits that make you successful—perfectionism, ambition, creativity, and intuition—can also fuel chronic stress, overwhelm, and self-doubt. You’ll discover:✅ The real reasons high-achieving women experience anxiety (and why it’s not your fault)✅ Why traditional solutions like therapy, meditation, and journaling often fall short✅ The #1 missing link in most anxiety programs that keeps you stuck in the same cycle✅ How a mind-body-spirit approach can help you regain control, ease anxiety, and thrive If you’ve tried everything but still feel overwhelmed, this episode is for you. Anxiety doesn’t have to be your norm. Tune in to learn how to break free, reclaim your power, and build the inner peace, energy, and resilience you need to create a life you love. Ready to learn how to shift your inner state and cultivate calm in just 2 minutes? Grab the Anxiety & Stress Reset here: https://www.megan-nolan.com/resetjan Grab the free Power Pause Pocket Guide for more grounding tools and resources to help you find calm and clarity during difficult times: https://www.megan-nolan.com/pocket  Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:03,760 --> 00:00:05,920So why is it that so many high achieving 200:00:05,920 --> 00:00:08,240women experience anxiety?Well, that's 300:00:08,240 --> 00:00:10,320what we're diving into today. Welcome 400:00:10,320 --> 00:00:11,680back to the Movement, Mind and Meaning 500:00:11,680 --> 00:00:14,640podcast. I'm your host, Megan Nolan. And 600:00:14,960 --> 00:00:17,280if you can relate to being really 700:00:17,520 --> 00:00:19,760sensitive, empathetic, creative, 800:00:19,760 --> 00:00:22,160passionate, big dreamer, visionary, 900:00:22,480 --> 00:00:24,720going after it, starting new projects, 1000:00:24,720 --> 00:00:26,480maybe multi passionate, you're into a lot 1100:00:26,480 --> 00:00:28,480of things and also. 1200:00:29,040 --> 00:00:31,840Experiencing that chronic hum 1300:00:31,880 --> 00:00:34,760of anxiety that is kind of part 1400:00:34,840 --> 00:00:36,601of that driving force, 'cause you're 1500:00:36,601 --> 00:00:38,441like, I don't want to feel that, I don't 1600:00:38,441 --> 00:00:40,121want to sink into that. And it causes you 1700:00:40,121 --> 00:00:42,481to keep pushing, keep going, keep 1800:00:42,961 --> 00:00:44,841setting bigger and higher goals for 1900:00:44,841 --> 00:00:47,281yourself to constantly kind of fill that 2000:00:47,281 --> 00:00:49,681need. Well, darling, 2100:00:50,401 --> 00:00:53,281welcome. Welcome, welcome. I see 2200:00:53,281 --> 00:00:56,161you. I love you. I am you in my 2300:00:56,161 --> 00:00:58,401own physical form. I can relate 1000%. 2400:00:58,401 --> 00:01:00,481That's what we're going to talk about 2500:01:00,481 --> 00:01:02,041today. Today's probably not going to be a 2600:01:02,041 --> 00:01:04,321longer episode because over here on Maui, 2700:01:04,321 --> 00:01:05,721it's winter time and we're having a bit 2800:01:05,721 --> 00:01:07,561of a storm and the power keeps coming in 2900:01:07,561 --> 00:01:09,681and out. So I'm just going to get down to 3000:01:09,681 --> 00:01:12,561business. OK, how's that?So let's 3100:01:12,561 --> 00:01:14,721talk about this hidden epidemic of 3200:01:14,721 --> 00:01:16,601ambitious, creative, passionate, 3300:01:16,601 --> 00:01:19,361intuitive women. That are experiencing 3400:01:19,361 --> 00:01:21,361anxiety and where does that come from, 3500:01:21,361 --> 00:01:23,161right?Where does that come from?And 3600:01:23,161 --> 00:01:25,321remember that anxiety is a is a 3700:01:25,441 --> 00:01:28,401response to stress. And for those of 3800:01:28,401 --> 00:01:30,281us that are in this world right now, 3900:01:30,281 --> 00:01:32,641which by nature life is and can be 4000:01:32,641 --> 00:01:35,161stressful, this constant 4100:01:35,161 --> 00:01:38,001desire for more, this 4200:01:38,001 --> 00:01:40,881high achieving aspect of our personality 4300:01:41,601 --> 00:01:44,161is an interesting one to consider. Right. 4400:01:44,161 --> 00:01:46,201Because as important as it is for us to 4500:01:46,201 --> 00:01:48,001set these big goals and have these big 4600:01:48,001 --> 00:01:50,482dreams, being high achieving is kind of a 4700:01:50,482 --> 00:01:52,962double-edged sword in that 4800:01:53,522 --> 00:01:56,322it's important for you to set aspirations 4900:01:56,322 --> 00:01:57,962for yourself and to have intentions for 5000:01:57,962 --> 00:02:00,722yourself. But if we're always going 5100:02:00,722 --> 00:02:03,042after it from the more better, faster, 5200:02:03,042 --> 00:02:04,882let's go mentality, 5300:02:05,442 --> 00:02:08,282then. What's happening is that 5400:02:08,282 --> 00:02:10,242part of our personality that is 5500:02:10,562 --> 00:02:12,962constantly seeking, constantly seeking 5600:02:12,962 --> 00:02:15,202gratification, constantly pushing us and 5700:02:15,202 --> 00:02:17,162and and causing us to 5800:02:17,842 --> 00:02:20,442continually, you know, be driving after 5900:02:20,442 --> 00:02:22,242that next big goal or mountaintop. 6000:02:23,202 --> 00:02:25,202That's actually a protective pattern of 6100:02:25,202 --> 00:02:27,922the nervous system, right?And so for 6200:02:27,922 --> 00:02:30,802many of us that experience that. That 6300:02:30,802 --> 00:02:33,762drive to be hyper achieving or 6400:02:34,082 --> 00:02:35,922always looking for that next 6500:02:36,082 --> 00:02:39,042accomplishment in life, that's actually a 6600:02:39,042 --> 00:02:41,322protective pattern that maybe you learned 6700:02:41,322 --> 00:02:43,362as a child, right?And for many of us that 6800:02:43,362 --> 00:02:45,522can relate to that ambitiousness. 6900:02:46,482 --> 00:02:48,802For example, in my family it was 7000:02:48,962 --> 00:02:51,202educational standards. Like I was 7100:02:51,642 --> 00:02:53,762basically mandated to go to university 7200:02:53,762 --> 00:02:55,442and it was all about, you know, getting 7300:02:55,442 --> 00:02:57,722good grades and and doing that next thing 7400:02:57,722 --> 00:02:59,482and you know, getting the gold star and. 7500:02:59,922 --> 00:03:02,803So that that push, that drive 7600:03:02,803 --> 00:03:04,803was wired into me as a child. 7700:03:05,363 --> 00:03:08,083And it's interesting, right?Because that 7800:03:08,243 --> 00:03:10,563that goal setting, ambitious 7900:03:10,563 --> 00:03:13,523quality, it's valuable and it's 8000:03:13,523 --> 00:03:16,243very highly regarded in 8100:03:16,243 --> 00:03:19,043life, right?In leadership, in in the work 8200:03:19,043 --> 00:03:20,203environment, in the corporate 8300:03:20,203 --> 00:03:21,923environment, in entrepreneurship if you 8400:03:21,923 --> 00:03:24,483happen to be one. So it's interesting, 8500:03:24,483 --> 00:03:26,803right?And so it can cause us to be 8600:03:27,123 --> 00:03:29,723constantly going and striving, 8700:03:29,723 --> 00:03:32,643which when that part of our brain that is 8800:03:32,643 --> 00:03:35,603responding to this external stressor 8900:03:35,603 --> 00:03:38,243or internal stressor and pressure 9000:03:38,963 --> 00:03:41,683is getting activated, it's 9100:03:41,763 --> 00:03:44,683also really causing us to maybe also get 9200:03:44,683 --> 00:03:47,443tripped up in perfectionism, 9300:03:48,243 --> 00:03:51,123self-doubt. Self-critical thoughts, 9400:03:51,283 --> 00:03:53,123fear of failure, 9500:03:53,683 --> 00:03:56,083unrealistic standards that we have for 9600:03:56,083 --> 00:03:58,563ourselves. And so all of this can 9700:03:58,563 --> 00:04:01,523lead to that anxious response 9800:04:01,603 --> 00:04:04,323in our body and in our mind. 9900:04:04,763 --> 00:04:07,123And so when we have this really highly 10000:04:07,123 --> 00:04:09,683pressurized driving 10100:04:09,683 --> 00:04:12,563force within us that's always going 10200:04:12,563 --> 00:04:15,484after more, better, faster, let's go. And 10300:04:15,484 --> 00:04:17,924it's not done from a really centered and 10400:04:17,924 --> 00:04:20,564grounded, regulated place. It can 10500:04:20,564 --> 00:04:22,964cause us to experience even more 10600:04:22,964 --> 00:04:25,204anxiety and stress, 10700:04:25,364 --> 00:04:28,124especially if we are prone to that as 10800:04:28,124 --> 00:04:30,644another one of our patterns, right?And so 10900:04:31,204 --> 00:04:33,404again, it's really interesting to start 11000:04:33,404 --> 00:04:36,244to look at of of how these gifts, 11100:04:36,484 --> 00:04:38,724and they are gifts, right?This gift for 11200:04:39,124 --> 00:04:41,204wanting more for yourself, being 11300:04:41,204 --> 00:04:43,524ambitious needs to be. 11400:04:45,124 --> 00:04:48,004Monitored, regulated, right. So 11500:04:48,004 --> 00:04:50,204that it doesn't then lead to more 11600:04:50,204 --> 00:04:52,604anxiety, right. And so it's interesting 11700:04:52,604 --> 00:04:54,484because in the case of high functioning 11800:04:54,484 --> 00:04:57,444anxiety where you are very driven, 11900:04:58,124 --> 00:05:00,964very much in action a lot of the time, 12000:05:01,044 --> 00:05:03,204have a hard time slowing down, are 12100:05:03,204 --> 00:05:06,084constantly, you know, really highly 12200:05:06,084 --> 00:05:08,444attentive to detail, perfectionist, 12300:05:10,644 --> 00:05:12,724that is really 12400:05:13,044 --> 00:05:15,524interesting to look at. Right. And and a 12500:05:15,524 --> 00:05:16,804lot of us that experience high 12600:05:16,804 --> 00:05:19,124functioning anxiety, that 12700:05:19,124 --> 00:05:22,084drive is, is really 12800:05:22,084 --> 00:05:25,004like almost insatiable, right. And 12900:05:25,004 --> 00:05:26,925so it's really important to think about 13000:05:26,925 --> 00:05:29,565that because that insatiable drive, that 13100:05:29,565 --> 00:05:32,405more push, push, push, is it causing you 13200:05:32,405 --> 00:05:34,845to be afraid of making mistakes?Is it 13300:05:34,845 --> 00:05:37,605causing you to overthink everything? 13400:05:37,845 --> 00:05:40,725So it's like these. This entanglement 13500:05:41,005 --> 00:05:43,205of these patterns, right?And and this 13600:05:43,205 --> 00:05:46,005response that we have that's hardwired in 13700:05:46,005 --> 00:05:48,525us as children, right of that, you know, 13800:05:48,525 --> 00:05:50,165and maybe in your family it was similar, 13900:05:50,165 --> 00:05:51,525like you get good grades, you go to 14000:05:51,525 --> 00:05:53,045school, you work really hard, all of 14100:05:53,045 --> 00:05:55,125those things that you know the the high 14200:05:55,125 --> 00:05:57,605achieving mentality is 14300:05:57,765 --> 00:06:00,005woven into. But 14400:06:00,245 --> 00:06:02,885when we are active in that 14500:06:02,885 --> 00:06:05,725stress survival state, it's 14600:06:05,725 --> 00:06:07,885really important for us to recognize 14700:06:07,885 --> 00:06:10,605that. This can really quickly lend to 14800:06:10,605 --> 00:06:13,045stuff like self-criticism, 14900:06:13,285 --> 00:06:15,685self-judgment, imposter syndrome. 15000:06:16,085 --> 00:06:18,725So these are these are all protective 15100:06:18,725 --> 00:06:20,725patterns, right?All protective patterns 15200:06:20,725 --> 00:06:23,565by the ego mind to keep us safe and to 15300:06:23,565 --> 00:06:26,085keep us, you know, going with the 15400:06:26,085 --> 00:06:28,205flow of society, right. So if you think 15500:06:28,205 --> 00:06:30,645about it that very much that that goal 15600:06:30,645 --> 00:06:32,565driven, action oriented, 15700:06:32,805 --> 00:06:35,365pressurized external definition of 15800:06:35,365 --> 00:06:38,326success. Which lends well to being 15900:06:38,326 --> 00:06:40,326a hyper achiever or a high achiever 16000:06:41,366 --> 00:06:44,166is very stressful. And so 16100:06:44,246 --> 00:06:47,126if our pattern and our default is 16200:06:47,126 --> 00:06:49,766to experience stress, right, 16300:06:49,766 --> 00:06:51,966experience these pressures and go into 16400:06:52,566 --> 00:06:55,446anxiety as our internal situation 16500:06:55,446 --> 00:06:57,286that our nervous system responds with, 16600:06:58,486 --> 00:07:00,966can you see how this would feed itself, 16700:07:01,526 --> 00:07:03,846right?Can you see how it would, it would? 16800:07:04,966 --> 00:07:07,846In on one side of the coin, cause us to 16900:07:07,846 --> 00:07:10,486be really driven and taking action, but 17000:07:10,486 --> 00:07:13,246internally just spinning in the 17100:07:13,286 --> 00:07:16,246anxiety. And on the other side of the 17200:07:16,246 --> 00:07:19,006coin, if you were able to 17300:07:20,086 --> 00:07:23,046watch that desire 17400:07:23,046 --> 00:07:25,006and that drive to 17500:07:25,526 --> 00:07:28,486constantly be striving and be able 17600:07:28,486 --> 00:07:30,886to quiet your nervous system 17700:07:30,886 --> 00:07:33,086response and come back to a more 17800:07:33,086 --> 00:07:35,926regulated state. Come back to that green 17900:07:35,926 --> 00:07:37,366zone in the middle where you're in your 18000:07:37,366 --> 00:07:39,126leadership energy, when you're in that 18100:07:39,126 --> 00:07:41,366sense of powerful presence, when you're 18200:07:41,366 --> 00:07:43,686experiencing that inner serenity that 18300:07:43,686 --> 00:07:46,486comes when you are truly grounded. And 18400:07:46,486 --> 00:07:48,886then you witnessed your capability for 18500:07:49,046 --> 00:07:51,567setting goals and being a dreamer and and 18600:07:51,567 --> 00:07:53,207really putting yourself out there and 18700:07:53,207 --> 00:07:55,127taking action. But you did it from that 18800:07:55,127 --> 00:07:57,767regulated place. How much more 18900:07:57,767 --> 00:08:00,047aligned with you and the truth of who you 19000:08:00,167 --> 00:08:02,647are that would be because 19100:08:02,647 --> 00:08:05,527when we are. In that state of 19200:08:05,767 --> 00:08:07,807really feeling like we have to 19300:08:07,807 --> 00:08:10,247continually prove ourselves and achieve 19400:08:10,247 --> 00:08:11,367these external 19500:08:12,807 --> 00:08:14,567achievements or, you know, 19600:08:15,127 --> 00:08:17,847certifications or levels or scales or 19700:08:17,847 --> 00:08:20,247whatever it is, we tend to overcommit, 19800:08:20,327 --> 00:08:21,967right?We tend to overfunction. We tend 19900:08:21,967 --> 00:08:24,727to, you know, give of ourselves in this 20000:08:24,727 --> 00:08:27,607really overdrawn sort of 20100:08:27,607 --> 00:08:30,087way. And then we're our nervous system 20200:08:30,087 --> 00:08:32,847just pays the price, right?And that's. It 20300:08:32,847 --> 00:08:35,247tends to be the fuel running on caffeine 20400:08:35,247 --> 00:08:37,407and cortisol, like and being frantic and 20500:08:37,407 --> 00:08:40,007frazzled in anxiety overdrive. It tends 20600:08:40,007 --> 00:08:42,607to be the fuel for many of us. And that's 20700:08:42,607 --> 00:08:45,327not sustainable and it sure ain't 20800:08:45,327 --> 00:08:48,007enjoyable, is it?Is itAnd so, 20900:08:48,327 --> 00:08:49,927you know, this is such an important thing 21000:08:49,927 --> 00:08:52,807for us to look at because again, when 21100:08:52,807 --> 00:08:55,607we are in this survival state, 21200:08:55,607 --> 00:08:57,527in these protective patterns, when we're 21300:08:57,527 --> 00:08:59,287in that chatter channel of our mind, just 21400:08:59,287 --> 00:09:00,887like constantly critiquing and 21500:09:00,887 --> 00:09:02,568overthinking and. You know, 21600:09:02,568 --> 00:09:05,328perfectionizing to the Nth degree and and 21700:09:05,328 --> 00:09:07,208really taking on too much and over 21800:09:07,208 --> 00:09:09,608functioning and sacrificing our sanity, 21900:09:09,608 --> 00:09:12,328sacrificing our self-care, we tend to get 22000:09:12,648 --> 00:09:14,728really sensitive, right?And so many of us 22100:09:14,728 --> 00:09:16,808are are really sensitive anyway. And so 22200:09:17,128 --> 00:09:18,888that's when like things when things don't 22300:09:18,888 --> 00:09:21,208go our way, you know or things get or we 22400:09:21,208 --> 00:09:22,728make mistakes and that's when it's just 22500:09:22,728 --> 00:09:25,168like fuel for the fire 22600:09:25,168 --> 00:09:27,448right of the the chatter channel in our 22700:09:27,448 --> 00:09:30,408head, like the self-criticism 22800:09:30,408 --> 00:09:32,968just. Because we're stressed, right?And 22900:09:32,968 --> 00:09:34,568we're already in that active, we're 23000:09:34,568 --> 00:09:36,328already in that survival center of the 23100:09:36,328 --> 00:09:38,848brain and it's just that critical voice 23200:09:38,848 --> 00:09:41,688of the mind just gets fuel from the fire. 23300:09:41,688 --> 00:09:43,928And then of course it just lends to more 23400:09:43,928 --> 00:09:46,808anxiety. It's like this self fulfilling 23500:09:46,808 --> 00:09:49,608prophecy, right?Can you see, I hope this 23600:09:49,608 --> 00:09:51,288is making sense. I really hope that this 23700:09:51,328 --> 00:09:53,688is making sense because you know, this 23800:09:53,688 --> 00:09:55,768chronic stress that we're experiencing 23900:09:55,848 --> 00:09:58,488because of these patterns that you know. 24000:09:59,208 --> 00:10:00,488Are hardwired in and they're 24100:10:00,488 --> 00:10:02,768subconscious. So it's we're just bringing 24200:10:02,768 --> 00:10:05,128awareness to it, right. And so you know, 24300:10:05,848 --> 00:10:08,008it's really again that compassionate 24400:10:08,008 --> 00:10:10,168curiosity that's so important. 24500:10:11,088 --> 00:10:14,008And So what we're looking at is, OK, 24600:10:14,408 --> 00:10:16,409if this is the case for us and you're 24700:10:16,409 --> 00:10:18,649experiencing both hand in hand this, 24800:10:18,969 --> 00:10:21,929this high achieving drive and 24900:10:21,929 --> 00:10:24,329this goal driven. And you want, you don't 25000:10:24,329 --> 00:10:26,249want to give that up, right?Like, I want 25100:10:26,249 --> 00:10:27,609you to go out there and do things and 25200:10:27,609 --> 00:10:29,209live your heart's passion and like, go 25300:10:29,209 --> 00:10:31,289out there and be the badass beautiful 25400:10:31,289 --> 00:10:34,249being that you are. But not at 25500:10:34,249 --> 00:10:36,289the expense of your happiness, not at the 25600:10:36,289 --> 00:10:38,649expense of your joy, not at the expense 25700:10:38,649 --> 00:10:40,249of who you truly are. 25800:10:41,449 --> 00:10:43,689If it's all run by that anxious 25900:10:43,769 --> 00:10:46,529drive, how can we begin to 26000:10:46,649 --> 00:10:49,529shift this pattern, right?And so. This 26100:10:49,529 --> 00:10:51,769is an important question is is how can we 26200:10:51,769 --> 00:10:53,849begin to shift this pattern and come back 26300:10:53,849 --> 00:10:56,809to using this beautiful gift from a more 26400:10:56,809 --> 00:10:59,529aligned place, from a more centered 26500:10:59,529 --> 00:11:01,849place. And it's important to think about 26600:11:01,849 --> 00:11:03,529and to ask ourself that. And that's where 26700:11:03,529 --> 00:11:05,489this these tools taking power pauses 26800:11:05,489 --> 00:11:07,609throughout the day so that you're not 26900:11:07,689 --> 00:11:10,129running on anxiety OverDrive, right? 27000:11:10,809 --> 00:11:13,369You are grounded, you're 27100:11:13,369 --> 00:11:15,529centered. And that's where power pauses 27200:11:15,529 --> 00:11:17,609come in. And that's where all of these 27300:11:17,609 --> 00:11:19,729different beautiful routines and rituals 27400:11:19,729 --> 00:11:21,689that is the work that I do comes in. 27500:11:22,009 --> 00:11:24,369Because we tend to sacrifice ourselves 27600:11:24,369 --> 00:11:25,769when we're under stress and when we're 27700:11:25,769 --> 00:11:28,170feeling anxious. It's our mind is already 27800:11:28,170 --> 00:11:30,090in that active state, in the survival 27900:11:30,090 --> 00:11:32,890center of the brain. And so it 28000:11:33,290 --> 00:11:35,610it wants to just perpetrate that pattern. 28100:11:35,850 --> 00:11:37,770But that's really key. We wanna feel the 28200:11:37,770 --> 00:11:39,690feel of whatever the however it's 28300:11:39,690 --> 00:11:41,690presenting for you in that moment of like 28400:11:42,490 --> 00:11:44,730just one more web page, just one more 28500:11:44,730 --> 00:11:47,450e-mail, you know, in that like you know 28600:11:47,450 --> 00:11:49,010it, you know the, you know the feeling. 28700:11:49,010 --> 00:11:50,810It's like the vice grip internally. It's 28800:11:50,810 --> 00:11:52,610like you're getting squeezed like a tube 28900:11:52,610 --> 00:11:54,490of toothpaste by that anxious feeling. 29000:11:55,530 --> 00:11:58,450So feel the feels. And that's why we 29100:11:58,450 --> 00:12:00,730take this beautiful multi-layered. 29200:12:01,450 --> 00:12:03,730Multi pronged. I want to think of a 29300:12:03,730 --> 00:12:05,570different analogy cause prong makes me 29400:12:05,570 --> 00:12:07,850think of something getting poked. But 29500:12:07,850 --> 00:12:10,330anyways this multilayered approach right? 29600:12:10,330 --> 00:12:12,970Multi multifaceted. There we go. 29700:12:13,010 --> 00:12:14,970Multifaceted like a Dang it 29800:12:16,250 --> 00:12:18,730approach because you're 29900:12:18,730 --> 00:12:20,730multifaceted darling. Especially if 30000:12:20,730 --> 00:12:22,610you're multi passionate, especially if 30100:12:22,610 --> 00:12:24,170you have all these beautiful things that 30200:12:24,170 --> 00:12:26,730you love and look into and so and are 30300:12:26,730 --> 00:12:28,890into and so. That's where 30400:12:28,890 --> 00:12:31,610traditional approaches oftentimes miss 30500:12:31,610 --> 00:12:33,850the mark because it's just in the mind, 30600:12:33,850 --> 00:12:35,370right?It's just in the mind of like 30700:12:35,370 --> 00:12:36,850therapy is very important. We want to 30800:12:36,850 --> 00:12:38,570process, we want to get clarity 30900:12:39,210 --> 00:12:41,851or. Are we missing out on 31000:12:42,731 --> 00:12:45,251it really anchoring into the body if 31100:12:45,251 --> 00:12:47,731we're just in the mind, or if we're just 31200:12:47,731 --> 00:12:50,171doing, you know, mindset work, like 31300:12:50,171 --> 00:12:51,611shifting your perspective and 31400:12:51,611 --> 00:12:53,771affirmations and journaling and stuff 31500:12:53,771 --> 00:12:56,251like that, we miss out again on the body. 31600:12:56,571 --> 00:12:59,091But if we are focused just on the body 31700:12:59,091 --> 00:13:00,731and just on, you know, exercise for 31800:13:00,731 --> 00:13:02,731stress reduction, then again, we miss 31900:13:02,731 --> 00:13:05,211that other beautiful, subtle layer of the 32000:13:05,211 --> 00:13:07,891emotionality of you and the 32100:13:08,171 --> 00:13:09,851the mental aspect of you and the 32200:13:09,851 --> 00:13:12,331spiritual aspect of you. And so, you 32300:13:12,331 --> 00:13:13,931know, there's so many different 32400:13:14,731 --> 00:13:16,811facets to this approach and so many 32500:13:16,811 --> 00:13:19,611different tools in the toolbox, but it's 32600:13:19,611 --> 00:13:21,771really important to have a fully 32700:13:21,771 --> 00:13:24,411integrated approach to this because. 32800:13:24,731 --> 00:13:27,691You're you're not your mind and you're 32900:13:27,691 --> 00:13:30,651not your body. You're 33000:13:30,651 --> 00:13:33,611more. You are this beautiful soul. You 33100:13:33,611 --> 00:13:35,411are this essence. You are this energetic, 33200:13:35,411 --> 00:13:37,611spiritual being, having a very physical 33300:13:37,611 --> 00:13:40,491experience, experiencing very physical 33400:13:41,851 --> 00:13:44,331realities of this life that we live in, 33500:13:44,331 --> 00:13:46,331right?Which is, you know. You're out 33600:13:46,331 --> 00:13:47,691there making things happen. You got 33700:13:47,691 --> 00:13:49,371goals. You're doing things in your work. 33800:13:49,371 --> 00:13:50,571Maybe you're doing things in your 33900:13:50,571 --> 00:13:51,851business. If you're an entrepreneur, 34000:13:51,851 --> 00:13:53,772you're a leader, you're a community 34100:13:53,772 --> 00:13:55,212member. These are all very physical 34200:13:55,212 --> 00:13:58,092realities. But the being 34300:13:58,092 --> 00:14:01,052doing all the doing is the priority. 34400:14:01,852 --> 00:14:04,732And the being that has this tendency 34500:14:04,732 --> 00:14:06,412to be really ambitious and really 34600:14:06,412 --> 00:14:09,052passionate and really driven, it has 34700:14:09,052 --> 00:14:11,772needs. You have needs, right?You have 34800:14:11,772 --> 00:14:14,012needs. And those are physical needs, 34900:14:14,292 --> 00:14:17,132right?Your body. You're not a rock, right? 35000:14:17,212 --> 00:14:19,372Movement is such a powerful tool. You 35100:14:19,372 --> 00:14:20,812know this by now, if you've listened to a 35200:14:20,812 --> 00:14:23,012few episodes, that movement is mind and 35300:14:23,012 --> 00:14:25,612body medicine. It's really important 35400:14:25,932 --> 00:14:27,612to be able to keep your energy, your 35500:14:27,612 --> 00:14:28,932prana, flowing through your body. 35600:14:28,932 --> 00:14:31,052Because, hey, you're probably sitting 35700:14:31,052 --> 00:14:33,852right now, aren't you?And we all spend a 35800:14:33,852 --> 00:14:35,692lot of time sitting. And so there's such 35900:14:35,692 --> 00:14:38,652beautiful benefits of movement as a a 36000:14:38,652 --> 00:14:40,972practice. Mental, physical, 36100:14:41,212 --> 00:14:42,972spiritual, emotional benefits, right? 36200:14:43,292 --> 00:14:44,492We've talked about that in other 36300:14:44,492 --> 00:14:46,252episodes. You likely know that, but it's 36400:14:46,252 --> 00:14:48,132just a good reminder. And then 36500:14:48,132 --> 00:14:50,252emotionally, it's your energy. 36600:14:51,052 --> 00:14:53,412Your emotions are energy in motion. And 36700:14:53,412 --> 00:14:56,172so we wanna allow them to move. And that 36800:14:56,172 --> 00:14:57,972can be done through movement practices 36900:14:57,972 --> 00:15:00,332and dance and somatic work. But we also 37000:15:00,332 --> 00:15:02,332do that by talking. We also do that by 37100:15:02,332 --> 00:15:04,893expressing. We also do that by allowing 37200:15:04,893 --> 00:15:07,373yourself to feel them physically, 37300:15:07,373 --> 00:15:10,213somatically in your body. Mentally, it's 37400:15:10,213 --> 00:15:11,853so important to have clarity and 37500:15:11,853 --> 00:15:14,293community and connection so that you can 37600:15:14,293 --> 00:15:16,853really get what you need spiritually. And 37700:15:16,853 --> 00:15:18,493and that's really coming back to people 37800:15:18,493 --> 00:15:20,653that get it right, to be seen, to be 37900:15:20,653 --> 00:15:23,333witnessed. And so it's really important 38000:15:23,333 --> 00:15:26,293to remember that when you 38100:15:26,293 --> 00:15:28,053are connected to all of these different 38200:15:28,053 --> 00:15:30,413aspects of who you are. 38300:15:31,133 --> 00:15:33,853You are giving yourself on this 38400:15:33,933 --> 00:15:35,933multifaceted, multi-layered, 38500:15:35,933 --> 00:15:38,093multi-dimensional, if you will, if you're 38600:15:38,093 --> 00:15:40,973into that sort of thing approach. 38700:15:41,533 --> 00:15:43,853And that's really where the magic happens 38800:15:43,853 --> 00:15:46,333when it comes to tending to you, 38900:15:46,973 --> 00:15:49,453to yourself as this beautiful 39000:15:49,453 --> 00:15:51,533being on all these levels and layers, 39100:15:51,613 --> 00:15:54,013having this very real physical 39200:15:54,013 --> 00:15:56,813experience that sometimes 39300:15:56,813 --> 00:15:59,773might include anxiety or depression. 39400:16:00,253 --> 00:16:02,653And so it's really important to 39500:16:02,693 --> 00:16:04,893embrace this comprehensive, 39600:16:05,053 --> 00:16:07,853holistic, integrated approach. And that's 39700:16:07,853 --> 00:16:09,133really the work that I do. And I'm 39800:16:09,133 --> 00:16:11,973working on something exciting to help you 39900:16:11,973 --> 00:16:13,933with that. So stay tuned, more 40000:16:13,933 --> 00:16:16,814information coming on that soon. So we 40100:16:16,814 --> 00:16:18,454have reached the part of our episode 40200:16:18,454 --> 00:16:20,254where we are going to take a power pause. 40300:16:21,454 --> 00:16:24,254And today we're going to do a 60 second 40400:16:24,334 --> 00:16:27,294nervous system reset that you can do 40500:16:27,374 --> 00:16:29,454anytime, anywhere, especially. 40600:16:30,054 --> 00:16:32,174When you're feeling anxious or 40700:16:32,814 --> 00:16:35,134noticing that push, push, drive, drive, 40800:16:35,134 --> 00:16:37,614go, go, go energy that tends to come 40900:16:37,854 --> 00:16:40,494when you are very high 41000:16:40,534 --> 00:16:43,214achieving, ambitious, driven woman 41100:16:43,534 --> 00:16:45,294that is often 41200:16:46,734 --> 00:16:48,574feeling like you have to go for it. You 41300:16:48,574 --> 00:16:50,174have to you want to just keep pushing 41400:16:50,174 --> 00:16:52,454through to avoid the feeling of anxiety 41500:16:52,454 --> 00:16:53,854or you're running on that anxiety 41600:16:53,854 --> 00:16:55,734OverDrive that like I can't stop, won't 41700:16:55,734 --> 00:16:58,414stop, don't stop vibe. OK, 41800:16:58,574 --> 00:17:01,374so trust me when I say that when you 41900:17:01,374 --> 00:17:03,614feel the feels of anxiety and you do this 42000:17:03,614 --> 00:17:06,094reset, it's so powerful, it's so 42100:17:06,094 --> 00:17:08,334effective, it's so efficient. And the 42200:17:08,334 --> 00:17:10,494interesting thing is, for many of us that 42300:17:10,494 --> 00:17:13,414are of this beautiful type of human, and 42400:17:13,414 --> 00:17:15,694I love and celebrate you, sometimes it's 42500:17:15,694 --> 00:17:17,534not enough to just do one thing to 42600:17:17,534 --> 00:17:18,014meditate. 42700:17:20,894 --> 00:17:23,134And I get it, right?I get it. Sometimes 42800:17:23,134 --> 00:17:24,974we need to be doing several things 42900:17:24,974 --> 00:17:26,574because your brain is like, what do you 43000:17:26,574 --> 00:17:28,654mean do one thing?I'm used to doing five 43100:17:28,654 --> 00:17:31,215different things very well, or so it 43200:17:31,215 --> 00:17:34,095says. Multitasking is a facade. We'll 43300:17:34,095 --> 00:17:36,135talk about that another time. But the 43400:17:36,135 --> 00:17:38,175reality is it may not be enough for you 43500:17:38,175 --> 00:17:41,055to just breathe deeply. OK, 43600:17:41,055 --> 00:17:43,935so here's what we're gonna do. We are 43700:17:43,935 --> 00:17:46,455going to. Count the length of our breath 43800:17:46,455 --> 00:17:48,095on our fingers. OK, I'm showing you so 43900:17:48,095 --> 00:17:49,495you can see me, but if you're on the 44000:17:49,495 --> 00:17:51,135audio, you might you can't see me. But 44100:17:51,135 --> 00:17:52,815hey, you can come over and do this with 44200:17:52,815 --> 00:17:54,935us on YouTube if you're a more visual 44300:17:54,935 --> 00:17:57,095learner, because this is over on YouTube. 44400:17:57,095 --> 00:17:59,375And if you're on YouTube, this is part of 44500:17:59,375 --> 00:18:01,935a full episode about why high achieving 44600:18:01,935 --> 00:18:04,375women often experience anxiety. So here's 44700:18:04,375 --> 00:18:06,495what we're gonna do. I would love for you 44800:18:06,495 --> 00:18:08,855to stand up if you can. If not, you can 44900:18:08,855 --> 00:18:11,255do seated. OK, so I want you to 1st get 45000:18:11,255 --> 00:18:14,095grounded. If it's safe, you can 45100:18:14,095 --> 00:18:16,175close your eyes. Get grounded by 45200:18:16,255 --> 00:18:18,415anchoring down into your feet or your 45300:18:18,415 --> 00:18:21,215seat, and 45400:18:21,215 --> 00:18:23,535then as you breathe out, bring your 45500:18:23,535 --> 00:18:25,295awareness down deep into your belly and 45600:18:25,295 --> 00:18:27,135breathe out, pulling back through your 45700:18:27,135 --> 00:18:29,775abdominals, lifting through your pelvic 45800:18:29,775 --> 00:18:32,735floor, softening 45900:18:32,735 --> 00:18:34,175through your neck and shoulders. 46000:18:36,975 --> 00:18:38,735Inhale deeply, exhale again. 46100:18:40,255 --> 00:18:42,816So get connected to your core. Get 46200:18:42,816 --> 00:18:44,896connected to yourself in your body 46300:18:46,016 --> 00:18:46,976and we're going to count with our 46400:18:46,976 --> 00:18:49,016fingers. So you both hands, you're going 46500:18:49,016 --> 00:18:50,736to inhale for four counts. So use your 46600:18:50,736 --> 00:18:52,336thumb. OK, so you're going to move your 46700:18:52,336 --> 00:18:54,416thumb and count on both hands. Ready. 46800:18:54,416 --> 00:18:55,296Inhale for 46900:18:59,136 --> 00:19:01,53641234. Exhale for 47000:19:02,296 --> 00:19:04,416412 from the belly, pelvic floor up 47100:19:04,976 --> 00:19:06,176four. Good. Inhale. 47200:19:09,936 --> 00:19:12,816Exhale. Pelvic floor. 47300:19:12,816 --> 00:19:14,976Belly lifts. Standing tall. Here we go. 47400:19:16,336 --> 00:19:16,896Inhale. 47500:19:20,336 --> 00:19:20,816Exhale. 47600:19:23,376 --> 00:19:26,176Lift. Lift. Stand tall. Try again. 47700:19:26,896 --> 00:19:27,456Inhale. 47800:19:31,376 --> 00:19:31,856Exhale. 47900:19:36,416 --> 00:19:38,016Shoulders relaxed. One more time. 48000:19:42,416 --> 00:19:42,896Exhale. 48100:19:47,776 --> 00:19:50,336Good. That, my beautiful 48200:19:50,336 --> 00:19:52,736friends, is a power pause. 60 second 48300:19:52,736 --> 00:19:54,977nervous system reset, combining 48400:19:55,057 --> 00:19:57,457grounding, combining core activation, 48500:19:57,457 --> 00:20:00,057combining breath, combining mudras 48600:20:00,057 --> 00:20:01,537because you're using on your fingers, 48700:20:01,697 --> 00:20:04,097combining postural awareness. So yes, 48800:20:04,337 --> 00:20:07,017multilayered, right?Because. Sometimes 48900:20:07,017 --> 00:20:08,697when you're experiencing anxiety and your 49000:20:08,697 --> 00:20:10,577brain is ping ponging back and forth, 49100:20:11,617 --> 00:20:14,017the last thing you're capable of doing is 49200:20:14,017 --> 00:20:16,097getting it to be still, at least in my 49300:20:16,097 --> 00:20:18,017personal experience, from my lived 49400:20:18,017 --> 00:20:20,897experience. So giving it multiple things 49500:20:20,897 --> 00:20:22,737to do in order to experiencing that 49600:20:22,737 --> 00:20:25,537centering, that connectivity 49700:20:25,777 --> 00:20:27,257will bring you to that place within 49800:20:27,257 --> 00:20:29,657yourself where you hopefully feel a 49900:20:29,657 --> 00:20:31,537little more grounded, a little more 50000:20:31,537 --> 00:20:33,537centered. Where you're experiencing a 50100:20:33,537 --> 00:20:36,337little bit more serenity. OK, so 50200:20:36,657 --> 00:20:38,177that's what it's all about. So that was a 50300:20:38,177 --> 00:20:40,937power pause. If you resonated with that 50400:20:40,937 --> 00:20:42,577and you love that, make sure to check out 50500:20:42,577 --> 00:20:44,577the anxiety and stress reset in the links 50600:20:44,577 --> 00:20:46,537below, because it's all about helping you 50700:20:46,577 --> 00:20:48,737to shift your inner state 50800:20:48,737 --> 00:20:51,537quickly by taking these power pauses. So 50900:20:51,537 --> 00:20:54,257that is in the show notes. So 51000:20:54,937 --> 00:20:57,297thank you so much. I really hope that 51100:20:57,297 --> 00:21:00,097this was a insightful 51200:21:00,977 --> 00:21:03,377episode. And if 51300:21:03,377 --> 00:21:06,098only gave you that sense of 51400:21:06,418 --> 00:21:09,058wow, I am not alone in 51500:21:09,058 --> 00:21:11,858this. I I experiencing some 51600:21:11,858 --> 00:21:14,738or all of what Megan is talking about. If 51700:21:14,738 --> 00:21:17,218you relate to this, if you feel this 51800:21:17,378 --> 00:21:19,138calling for a more. 51900:21:19,698 --> 00:21:22,498Holistic, integrative mind, body, 52000:21:22,498 --> 00:21:24,538spirit approach. You've tried the things, 52100:21:24,538 --> 00:21:26,258right?Like you've got the blue light 52200:21:26,258 --> 00:21:28,578blocker glasses, you're doing the 52300:21:28,578 --> 00:21:30,978breathing, you go to the yoga, you maybe 52400:21:30,978 --> 00:21:32,498take the microdose, you drink the 52500:21:32,498 --> 00:21:34,418mushroom coffee like you're going to the 52600:21:34,418 --> 00:21:36,178therapist, you're doing all the things 52700:21:36,178 --> 00:21:38,178and and it's like, how do I make sense of 52800:21:38,178 --> 00:21:40,978all of this?Like it's common, 52900:21:40,978 --> 00:21:43,298right?And that that mistake is that is 53000:21:43,298 --> 00:21:46,258that we dabble in all the things. But 53100:21:46,258 --> 00:21:48,338not enough of any of it for it to really 53200:21:48,418 --> 00:21:50,378make a difference, because it hasn't 53300:21:50,378 --> 00:21:53,098become part of who you are and how you 53400:21:53,098 --> 00:21:55,258show up for yourself because you're 53500:21:55,258 --> 00:21:56,898driven and ambitious and you love to try 53600:21:56,898 --> 00:21:59,538new things, right?It's like it's such an 53700:21:59,538 --> 00:22:01,298interesting double-edged 53800:22:02,178 --> 00:22:04,898sword, two sides of the same coin place 53900:22:04,898 --> 00:22:07,858to be that I. I get it. I 54000:22:07,858 --> 00:22:10,178get it like that's. I get it. Why do you 54100:22:10,178 --> 00:22:12,178think I, you know, I'm a personal trainer 54200:22:12,178 --> 00:22:14,378and a yoga instructor and I'm into the 54300:22:14,378 --> 00:22:17,218subcontest reprogramming?Because that's 54400:22:17,378 --> 00:22:19,899that's me too. So 54500:22:21,299 --> 00:22:23,459luckily I've been able to weave all of 54600:22:23,459 --> 00:22:25,219this together and that's the core of the 54700:22:25,219 --> 00:22:26,819work that I do and that's the core of the 54800:22:26,819 --> 00:22:28,659flow framework that I'm going to be 54900:22:28,659 --> 00:22:30,859teaching in the next episode. So if if 55000:22:30,859 --> 00:22:33,059this resonated with you, make sure to 55100:22:33,059 --> 00:22:35,659check out next week's episode or. You 55200:22:35,699 --> 00:22:36,939know, if you're watching, listening to 55300:22:36,979 --> 00:22:38,579this later, then go ahead and check out 55400:22:38,579 --> 00:22:40,779the next one or go backwards if you 55500:22:40,779 --> 00:22:42,979happen to be listening to that one. So 55600:22:43,699 --> 00:22:45,299thank you so much for being here. Thank 55700:22:45,299 --> 00:22:47,459you so much for doing the work that 55800:22:47,459 --> 00:22:49,099you're doing in the world by being you, 55900:22:49,779 --> 00:22:50,859right. And that might show up 56000:22:50,859 --> 00:22:52,819professionally in the work that you do if 56100:22:52,819 --> 00:22:54,299you're a business owner or or 56200:22:54,299 --> 00:22:56,859professionally in how you show up in the 56300:22:56,859 --> 00:22:58,499workplace that you're part of or your 56400:22:58,499 --> 00:23:00,819relationships or your family. But I know 56500:23:01,059 --> 00:23:02,579that at the core, 56600:23:03,459 --> 00:23:06,019really, truly what?Is so 56700:23:06,019 --> 00:23:08,459important, very likely to you is to 56800:23:09,379 --> 00:23:11,339to be yourself and to be witnessed and 56900:23:11,339 --> 00:23:14,099seen for all that you are. Because 57000:23:14,419 --> 00:23:16,659as someone who has these dreams and is, 57100:23:16,819 --> 00:23:18,699you know, out there doing cool things in 57200:23:18,699 --> 00:23:20,939the world, you're a change maker, right? 57300:23:20,939 --> 00:23:22,899And whether you identify with being a 57400:23:22,899 --> 00:23:24,899change maker or a visionary or not, 57500:23:25,539 --> 00:23:27,379you're doing amazing things in the world 57600:23:27,379 --> 00:23:30,179just by being here. And if you're like, I 57700:23:30,179 --> 00:23:32,140wanna be like that and you're not. Kind 57800:23:32,140 --> 00:23:34,260of identifying with that yet?No worries. 57900:23:34,260 --> 00:23:35,660The beautiful thing is that you are 58000:23:35,660 --> 00:23:38,020co-creating your reality. You have things 58100:23:38,020 --> 00:23:39,740in your heart and that you've been called 58200:23:39,740 --> 00:23:41,380to do, or maybe you're uncovering them, 58300:23:41,700 --> 00:23:44,420or maybe even more so. Just know that 58400:23:45,140 --> 00:23:47,300this beautiful gift of humanity that 58500:23:47,300 --> 00:23:49,380you're experiencing as this beautiful 58600:23:49,380 --> 00:23:51,220being, having these moment to moment 58700:23:51,220 --> 00:23:53,460experiences, it's all there to teach us. 58800:23:53,460 --> 00:23:55,060It's all there to help us grow. And I 58900:23:55,060 --> 00:23:58,020know sometimes when it's you are. In the 59000:23:58,260 --> 00:24:00,500anxiety tornado and the self-doubt is 59100:24:00,500 --> 00:24:02,500loud and the self-critical voice is 59200:24:02,500 --> 00:24:04,900screaming and it feels like there's no 59300:24:04,900 --> 00:24:07,140way out and you don't know up or down. I 59400:24:07,140 --> 00:24:09,140want you to know that these tools, these 59500:24:09,140 --> 00:24:11,860power pauses, this episode, this 59600:24:11,860 --> 00:24:14,500podcast are really here to be an anchor 59700:24:14,580 --> 00:24:17,180for you. And really through that 59800:24:17,180 --> 00:24:19,100recognition and it's all comes back to 59900:24:19,100 --> 00:24:21,820self-awareness. Literally that's the crux 60000:24:21,820 --> 00:24:24,180of all of it is being compassionate with 60100:24:24,180 --> 00:24:26,420yourself. And cultivating awareness in 60200:24:26,420 --> 00:24:28,100these moments and just witnessing these 60300:24:28,100 --> 00:24:30,020patterns in these tendencies and 60400:24:30,020 --> 00:24:32,100realizing that you are a powerful being 60500:24:32,140 --> 00:24:34,340and you get to create your future from 60600:24:34,340 --> 00:24:37,220this moment now. Cultivating this 60700:24:37,220 --> 00:24:39,340level of presence and 60800:24:39,700 --> 00:24:42,500inner centeredness so that you can 60900:24:42,500 --> 00:24:44,461really live from that place. You can move 61000:24:44,461 --> 00:24:46,021from that place, you can show up from 61100:24:46,021 --> 00:24:48,581that place because you're truly, you're 61200:24:48,581 --> 00:24:50,181very powerful and you're far more 61300:24:50,181 --> 00:24:51,581powerful than you give yourself credit 61400:24:51,581 --> 00:24:54,381for. And I'm so grateful to 61500:24:54,421 --> 00:24:56,421be on this life journey with you. Reach 61600:24:56,461 --> 00:24:57,781out with any questions. Make sure to 61700:24:57,781 --> 00:24:59,621check out the anxiety and stress reset in 61800:24:59,621 --> 00:25:01,581the comments or description below. And if 61900:25:01,581 --> 00:25:03,221you have any questions about anything 62000:25:03,221 --> 00:25:05,981that I shared, please reach out. And 62100:25:05,981 --> 00:25:07,461definitely make sure to check out next 62200:25:07,461 --> 00:25:10,021week's episode where we talk about the 62300:25:10,021 --> 00:25:11,341flow framework that helps you to 62400:25:11,341 --> 00:25:12,501integrate everything that we've been 62500:25:12,501 --> 00:25:14,181talking about here today. Sending you 62600:25:14,181 --> 00:25:15,861lots of love. Take good care. Bye, bye.

Grief is a profound journey, but you don’t have to walk it alone. In this episode, I share my personal experience with "grief leave" and offer tools to help you navigate loss with compassion, presence, and self-care. From understanding the layers of grief to simple practices that soothe the heart and body, this episode is here to support you through tender times. In the episode we'll explore: How a grief leave creates space for deep healing and transformation in this tender time Why taking the time to lean into these emotions rather than avoid them brings powerful understanding and appreciation for the life you're living Learn a powerful breathing practice to help you self-regulate and hold yourself through the hardest moments. 💌 Don’t forget to download the free Power Pause Pocket Guide for more grounding tools and resources to help you find calm and clarity during difficult times: https://www.megan-nolan.com/pocket  You’re not alone in this journey—let’s navigate it together.   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:00,320 --> 00:00:02,400Hello and welcome to a movement of people 200:00:02,400 --> 00:00:05,040who care so much about how they feel that 300:00:05,040 --> 00:00:06,480they make time for themselves and their 400:00:06,480 --> 00:00:08,480health every day. I'm a leader of this 500:00:08,480 --> 00:00:10,720movement and the host of this podcast, 600:00:11,080 --> 00:00:13,120and my name is Megan Nolan. I am a 700:00:13,120 --> 00:00:15,120personal trainer, a yoga instructor, a 800:00:15,120 --> 00:00:17,040mental fitness coach, a best-selling 900:00:17,040 --> 00:00:19,600author, an award-winning speaker, and I'm 1000:00:19,600 --> 00:00:21,840neurodivergent. So yeah, I got lots going 1100:00:21,840 --> 00:00:24,800on too. But I'm on a mission to help 1200:00:24,800 --> 00:00:27,440you make sure that not only you get to do 1300:00:27,440 --> 00:00:28,960all the big, incredible things that are 1400:00:28,960 --> 00:00:30,800on your heart to do in the world, but you 1500:00:30,800 --> 00:00:33,600also get to actually enjoy your 1600:00:33,600 --> 00:00:36,000life and everything that you've created 1700:00:36,160 --> 00:00:38,560too. And that's what this podcast is all 1800:00:38,560 --> 00:00:41,040about, helping you to do just that. So 1900:00:41,280 --> 00:00:43,361let's jump in to today's episode. 2000:00:45,201 --> 00:00:46,921Hello and welcome back. Today we're 2100:00:46,921 --> 00:00:49,241talking about taking a grief leave. 2200:00:49,921 --> 00:00:51,921Navigating loss through compassion, 2300:00:51,921 --> 00:00:54,841spaciousness and self-care. Welcome to 2400:00:54,961 --> 00:00:57,201this episode of the Movement, Mind and 2500:00:57,201 --> 00:00:59,081Meaning podcast and I'm your host, Megan 2600:00:59,081 --> 00:01:01,561Nolan. So I don't know if I 2700:01:01,561 --> 00:01:04,481officially made it up, but last week 2800:01:04,721 --> 00:01:07,201I came up with a term grief leave 2900:01:08,001 --> 00:01:10,081and I looked it up and there wasn't 3000:01:10,081 --> 00:01:12,801really anything that came through, but I 3100:01:12,801 --> 00:01:15,201uncovered that there is something that is 3200:01:15,201 --> 00:01:17,921traditionally recognized as a bereavement 3300:01:17,921 --> 00:01:19,881leave. And essentially, they mean the 3400:01:19,881 --> 00:01:22,841same thing when you're experiencing the 3500:01:23,841 --> 00:01:26,641grief or the mourning or the sadness 3600:01:26,641 --> 00:01:29,361or the confusion or the void or 3700:01:29,841 --> 00:01:32,761the emptiness that comes after you 3800:01:32,761 --> 00:01:35,121lose someone or something that you love. 3900:01:35,521 --> 00:01:37,601That period of grief 4000:01:38,161 --> 00:01:40,961that needs to be honored, that deserves 4100:01:40,961 --> 00:01:43,681to be tended to, is 4200:01:43,721 --> 00:01:46,641what?I feel is what we're 4300:01:46,641 --> 00:01:49,361doing when we take space for 4400:01:49,361 --> 00:01:51,681ourselves and taking a leave and 4500:01:51,681 --> 00:01:54,561mourning, mourning the loss and 4600:01:54,561 --> 00:01:57,521bereavement is an older word that 4700:01:57,521 --> 00:02:00,161means all of that and actually comes from 4800:02:00,641 --> 00:02:03,281the root is to take away or to 4900:02:03,281 --> 00:02:05,602deprive and so it really 5000:02:05,602 --> 00:02:08,202represents that. You know, when we lose 5100:02:08,202 --> 00:02:09,842someone or something that that's been 5200:02:09,922 --> 00:02:11,882taken away and removed from our life and 5300:02:11,882 --> 00:02:14,042we're we're mourning the absence of that 5400:02:14,042 --> 00:02:16,162person or that being or that 5500:02:17,202 --> 00:02:19,282quality or what relationship or whatever 5600:02:19,282 --> 00:02:21,602it is, right?Because we can grieve many 5700:02:21,602 --> 00:02:24,122things. And I think it's really important 5800:02:24,122 --> 00:02:26,642that we honor the tenderness. 5900:02:27,042 --> 00:02:29,602And when I'm presented this 6000:02:30,002 --> 00:02:32,722on my social media to acknowledge 6100:02:32,722 --> 00:02:35,442that I was taking this. So many 6200:02:35,442 --> 00:02:37,522people were grateful for this recognition 6300:02:37,522 --> 00:02:39,362because The thing is, is that we all 6400:02:39,362 --> 00:02:41,762experience grief, unfortunately, right?If 6500:02:41,762 --> 00:02:44,042we're lucky enough to to love and to 6600:02:44,042 --> 00:02:46,642lose, to live long enough 6700:02:47,042 --> 00:02:49,362to be able to experience this deep 6800:02:49,362 --> 00:02:51,202connection in this love and relationship 6900:02:51,202 --> 00:02:54,122with something. And oftentimes the 7000:02:54,162 --> 00:02:56,562other side of that is to lose that 7100:02:56,882 --> 00:02:58,482right is to have that be taken away. 7200:02:58,482 --> 00:03:00,802Because as much as some people resist 7300:03:00,802 --> 00:03:02,842this, death is a natural part of life and 7400:03:03,122 --> 00:03:05,682andWhether it's death or a change in 7500:03:05,682 --> 00:03:07,322relationship or whatever it is that 7600:03:07,322 --> 00:03:09,562you're grieving, you know, oftentimes 7700:03:09,562 --> 00:03:11,562it's, and in my case it was the loss of 7800:03:11,562 --> 00:03:14,282our pet. So Bailey was our 16 year old 7900:03:14,282 --> 00:03:16,562dog and he had congestive heart disease 8000:03:16,562 --> 00:03:18,442and it was time, you know, and it was a 8100:03:18,482 --> 00:03:20,402compassionate decision. It was a really, 8200:03:20,402 --> 00:03:22,322really hard decision. 8300:03:23,122 --> 00:03:25,962And at the point of recording 8400:03:25,962 --> 00:03:27,042this, it's been a week 8500:03:29,083 --> 00:03:31,843and I'm 8600:03:31,843 --> 00:03:33,563really, I'm navigating it. 8700:03:34,403 --> 00:03:36,723Because the reality is, is that when we 8800:03:36,723 --> 00:03:39,683are tender in the heart space 8900:03:40,203 --> 00:03:42,323and we're navigating what it feels like 9000:03:43,523 --> 00:03:45,203to be in this space of 9100:03:45,843 --> 00:03:48,443fragility and to 9200:03:48,443 --> 00:03:50,523navigate what it feels like to have feel 9300:03:50,523 --> 00:03:53,123like our heart is broken and and 9400:03:53,123 --> 00:03:55,843sad and heavy and still 9500:03:57,203 --> 00:04:00,003navigate life at the same time, that can 9600:04:00,003 --> 00:04:02,403be extremely difficult. Because the one 9700:04:02,403 --> 00:04:05,243thing I've come to realize about grief is 9800:04:05,243 --> 00:04:06,883that the only thing that's predictable 9900:04:06,883 --> 00:04:09,123about it is its unpredictability, 10000:04:10,083 --> 00:04:12,683and how it literally just 10100:04:12,683 --> 00:04:15,523blindsides you out of nowhere, and 10200:04:15,523 --> 00:04:18,243how it's so important for us to 10300:04:19,523 --> 00:04:21,763take the time to hold 10400:04:21,803 --> 00:04:24,083ourself in this tenderness 10500:04:24,483 --> 00:04:27,363and in this feeling 10600:04:27,723 --> 00:04:30,283of. Sadness and loss and 10700:04:30,283 --> 00:04:33,003grief and pain and anger and resentment 10800:04:33,003 --> 00:04:35,403and frustration and and and 10900:04:35,403 --> 00:04:37,523denial and acceptance and all of these 11000:04:37,843 --> 00:04:40,123aspects of the spiral that is grief. And 11100:04:40,123 --> 00:04:41,923it's not a linear process, right?You 11200:04:41,923 --> 00:04:44,083know, and you've likely heard of those 11300:04:44,483 --> 00:04:46,563those stages of grief by Elisabeth 11400:04:46,563 --> 00:04:48,643Kubler-Ross and and she 11500:04:49,363 --> 00:04:51,324reworked that a little bit because people 11600:04:51,324 --> 00:04:52,484were frustrated that they weren't 11700:04:52,484 --> 00:04:54,204naturally progressing through the stages. 11800:04:54,204 --> 00:04:55,684And that's what she uncovered is that 11900:04:55,684 --> 00:04:58,324there's no. Natural, you know, step by 12000:04:58,324 --> 00:05:00,164step of this is that these are things 12100:05:00,164 --> 00:05:02,324that you likely might experience, but not 12200:05:02,324 --> 00:05:04,484necessarily in sequential order and maybe 12300:05:04,484 --> 00:05:06,524sometimes all at the same time. And The 12400:05:06,524 --> 00:05:08,404thing is, is that when we're experiencing 12500:05:08,404 --> 00:05:10,884this tender vulnerability of loss, 12600:05:11,524 --> 00:05:14,284it can be really challenging for us to 12700:05:15,044 --> 00:05:17,364be present to the the natural 12800:05:17,764 --> 00:05:19,924demands and requirements of our 12900:05:19,924 --> 00:05:22,724day-to-day the way that you normally 13000:05:22,724 --> 00:05:25,524would be. Essentially there's 13100:05:25,524 --> 00:05:28,404this. It's almost like emotionally 13200:05:28,964 --> 00:05:31,404we are needing this space to 13300:05:31,404 --> 00:05:33,924heal, like when we have an 13400:05:33,924 --> 00:05:35,524illness, right?Well, like when we're 13500:05:35,524 --> 00:05:38,124sick, it's that energy that we're in. 13600:05:38,124 --> 00:05:40,524When we're in grief, it requires a 13700:05:40,524 --> 00:05:43,364slowing down. It requires a 13800:05:43,364 --> 00:05:45,964gentle tending that isn't 13900:05:45,964 --> 00:05:48,444necessarily going to happen. If we just 14000:05:48,444 --> 00:05:51,284jump right back into life and we try 14100:05:51,284 --> 00:05:53,684to pretend like we're not feeling this 14200:05:53,684 --> 00:05:55,444way and try to just, you know, put on a 14300:05:55,444 --> 00:05:58,004happy face and go about it, which 14400:05:59,844 --> 00:06:02,084for many of us who've had mental health 14500:06:02,084 --> 00:06:05,044challenges is unfortunately something you 14600:06:05,044 --> 00:06:07,524might be capable of doing, right?And so 14700:06:07,524 --> 00:06:10,164this is called masking. It's just putting 14800:06:10,164 --> 00:06:12,364on a happy face and putting on a mask and 14900:06:12,364 --> 00:06:13,604pretending that it's, you know, 15000:06:13,844 --> 00:06:16,485everything's fine and. If you were 15100:06:16,485 --> 00:06:18,245dealing with anxiety or depression, you 15200:06:18,245 --> 00:06:19,765likely are familiar with that, right?You 15300:06:19,765 --> 00:06:22,005just kind of plodding through life or 15400:06:22,005 --> 00:06:23,525making your way through the day when 15500:06:23,525 --> 00:06:24,885you're feeling this way internally and 15600:06:24,885 --> 00:06:27,485you know how conflicted it is. But I feel 15700:06:27,485 --> 00:06:30,405like there's a level that we we can't do 15800:06:30,405 --> 00:06:32,565that at, at least for me. There's a level 15900:06:32,565 --> 00:06:35,125that of emotional intensity that I simply 16000:06:35,125 --> 00:06:37,805cannot pretend that I'm OK. And that to 16100:06:37,805 --> 00:06:39,765me is why the grief leave is so 16200:06:39,765 --> 00:06:42,485important, because it really 16300:06:42,485 --> 00:06:44,165does support us. 16400:06:45,285 --> 00:06:47,485In being present to the 16500:06:47,485 --> 00:06:48,805emotions and 16600:06:50,005 --> 00:06:52,765acknowledging that it is a difficult and 16700:06:52,765 --> 00:06:55,525challenging place to be by slowing 16800:06:55,525 --> 00:06:57,205down and 16900:06:58,245 --> 00:07:01,205really being a witness to the 17000:07:01,205 --> 00:07:03,685spirals of it and how it catches you and 17100:07:03,685 --> 00:07:05,605to use the tools, right. And we're going 17200:07:05,605 --> 00:07:07,005to use a tool in a little bit. We're 17300:07:07,005 --> 00:07:08,485going to take a power pause. I'm going to 17400:07:08,485 --> 00:07:10,885teach you a breathing pattern that's 17500:07:10,885 --> 00:07:13,045really been super helpful for me 17600:07:13,765 --> 00:07:15,925and there's a lot of tools. And a lot of 17700:07:15,925 --> 00:07:18,725it is just allowing yourself to 17800:07:18,725 --> 00:07:21,365witness the feeling and to feel 17900:07:21,365 --> 00:07:22,965into it. And that might seem 18000:07:22,965 --> 00:07:25,685counterproductive because when 18100:07:25,685 --> 00:07:28,165I started to explore this with my 18200:07:28,165 --> 00:07:31,045therapist is that to feel the feeling 18300:07:31,045 --> 00:07:32,885seems terrifying because it's already so 18400:07:32,885 --> 00:07:35,565painful. But the crazy thing is, is that 18500:07:35,565 --> 00:07:38,006when we are just looping in the mind. 18600:07:38,406 --> 00:07:40,006And having the mind tell us all these 18700:07:40,006 --> 00:07:42,126stories and just be in this torment and 18800:07:42,126 --> 00:07:44,326the pain and and acknowledge that. I 18900:07:44,326 --> 00:07:46,486acknowledge that that's very real. But 19000:07:46,486 --> 00:07:48,726when we allow ourselves to settle 19100:07:49,606 --> 00:07:51,526and to be in the feeling, to be in the 19200:07:51,526 --> 00:07:54,006heaviness, to be in it, but be resourced, 19300:07:54,006 --> 00:07:56,806be held in in love and be surrounded 19400:07:57,006 --> 00:07:58,886either, you know, energetically by your 19500:07:59,126 --> 00:08:00,926your seen and unseen team, right?You 19600:08:00,926 --> 00:08:03,166know, your spirit guides or you're just 19700:08:03,166 --> 00:08:06,086surrounded by. By this knowing that you 19800:08:06,086 --> 00:08:07,686know this too will pass, like there's so 19900:08:07,686 --> 00:08:10,486many beautiful ways to to resource 20000:08:10,486 --> 00:08:12,566yourself, to support yourself through 20100:08:12,566 --> 00:08:15,206these moments. And for me that has been 20200:08:15,206 --> 00:08:17,126to just really visualize this 20300:08:17,606 --> 00:08:20,006beautiful, almost 20400:08:20,166 --> 00:08:23,046big, massive healing 20500:08:23,126 --> 00:08:25,766energy in the in the shape of a heart, in 20600:08:25,766 --> 00:08:28,326the shape of of love, of of 20700:08:28,806 --> 00:08:31,446the unending on. 20800:08:32,326 --> 00:08:35,246Deniable presence of the energy 20900:08:35,246 --> 00:08:37,206of the universe, the energy of creation, 21000:08:37,206 --> 00:08:40,006the energy of the divine that is at its 21100:08:40,006 --> 00:08:42,886deepest core love. And that in 21200:08:42,886 --> 00:08:45,766order for us to be able to be 21300:08:45,766 --> 00:08:48,406present with this sadness and this grief 21400:08:48,726 --> 00:08:50,966is an acknowledgement of the love that we 21500:08:50,966 --> 00:08:53,846had for whatever you may or may not have 21600:08:53,846 --> 00:08:56,766lost and. That's really 21700:08:56,766 --> 00:08:58,686what grief is. It's it's the opposite 21800:08:58,686 --> 00:09:00,886side to the depth of which we loved 21900:09:00,886 --> 00:09:03,607someone or something and appreciated it. 22000:09:04,087 --> 00:09:06,047It's the balance, right?It's the yin and 22100:09:06,047 --> 00:09:08,247the yang and the duality. And so it's 22200:09:08,247 --> 00:09:10,527this really interesting thing is to think 22300:09:10,527 --> 00:09:13,247about like when we go into that feeling 22400:09:13,247 --> 00:09:15,847of sadness and we feel the grief and we 22500:09:15,847 --> 00:09:18,727allow ourselves to be in it and we be 22600:09:18,727 --> 00:09:20,887in the feeling of it, but in that place 22700:09:20,887 --> 00:09:22,887of being held by this resource of 22800:09:22,887 --> 00:09:25,607whatever it is of the. The waves of love 22900:09:25,607 --> 00:09:27,767or this feeling, or like the warm blanket 23000:09:27,767 --> 00:09:29,447that's supporting you, the mat, the floor 23100:09:29,447 --> 00:09:31,367that's underneath you, like to be held by 23200:09:31,367 --> 00:09:34,167something or someone, right?If 23300:09:34,167 --> 00:09:36,247you if you have people around you that 23400:09:36,247 --> 00:09:39,207can hold you, it's literally really 23500:09:39,207 --> 00:09:41,447taking you to a place where you can, 23600:09:41,807 --> 00:09:44,567where you can allow 23700:09:44,567 --> 00:09:47,367yourself to feel. Because so much of what 23800:09:47,367 --> 00:09:49,927we do in the mind is is to try to bypass 23900:09:49,927 --> 00:09:52,767the the harder emotions. And not 24000:09:52,767 --> 00:09:55,247feel them to get to the other side. And 24100:09:55,247 --> 00:09:57,927that's where this practice of 24200:09:58,007 --> 00:10:00,367just allowing yourself to be in it and to 24300:10:00,367 --> 00:10:03,287it's a sacred practice in a sense, 24400:10:03,447 --> 00:10:04,927right. And you're allowing yourself to 24500:10:04,927 --> 00:10:07,047feel the emotions because if we're just 24600:10:07,047 --> 00:10:09,367trying to get back to regular life, we 24700:10:09,367 --> 00:10:12,047bypass it and we're not allowing 24800:10:12,047 --> 00:10:14,967ourselves the that beautiful richness 24900:10:15,007 --> 00:10:17,047of this part of the human experience that 25000:10:17,047 --> 00:10:19,847is the opposite to this deep love is 25100:10:19,847 --> 00:10:22,247this grief. And so it's. 25200:10:22,647 --> 00:10:24,808Really holding space for yourself in this 25300:10:24,808 --> 00:10:27,048compassionate way and 25400:10:27,688 --> 00:10:28,888you know there's so many beautiful 25500:10:28,888 --> 00:10:30,968practices and and I think of in the 25600:10:30,968 --> 00:10:33,128Jewish tradition where they sit in Shiva 25700:10:33,328 --> 00:10:36,008and Shiva and they sit together 25800:10:36,248 --> 00:10:38,048and they sit and they are there and they 25900:10:38,048 --> 00:10:39,968are in stillness and they they are in 26000:10:39,968 --> 00:10:42,888that place together and 26100:10:43,208 --> 00:10:46,168it's that nobody knows what to say. So 26200:10:46,648 --> 00:10:48,408you know and and I'm not super familiar 26300:10:48,408 --> 00:10:50,168with the practice so please you know I. 26400:10:50,568 --> 00:10:52,728I'm only going on what little I know, but 26500:10:52,728 --> 00:10:54,968I do know that it is a beautiful, sacred 26600:10:54,968 --> 00:10:55,688container. 26700:10:57,968 --> 00:10:59,288And we all need that. 26800:11:00,888 --> 00:11:03,128We need, we need these 26900:11:03,128 --> 00:11:05,608practices to truly experience these 27000:11:05,608 --> 00:11:07,608feelings. And when it's these 27100:11:08,488 --> 00:11:11,168tighter, contractive emotions, we tend to 27200:11:11,168 --> 00:11:14,008not want to feel them. But grief is such 27300:11:14,008 --> 00:11:16,808a rich, deep 27400:11:16,888 --> 00:11:19,048place and. 27500:11:19,768 --> 00:11:22,568It is, of course it's not comfortable. 27600:11:23,448 --> 00:11:25,568And so really just watching that, you 27700:11:25,568 --> 00:11:27,768know, for me at least I can speak to is 27800:11:27,768 --> 00:11:30,408that at least lately, 27900:11:31,288 --> 00:11:32,888you know, I'm sitting in it allowing 28000:11:32,888 --> 00:11:34,408myself to grieve. I'm having these 28100:11:34,408 --> 00:11:37,288periods of of intentional grieving, right? 28200:11:37,288 --> 00:11:40,008And and during this, this spaciousness 28300:11:40,008 --> 00:11:42,168that I'm giving myself in my life, I'm 28400:11:42,168 --> 00:11:44,008taking these periods throughout the day 28500:11:44,248 --> 00:11:46,608and when they come, you know, as needed 28600:11:46,608 --> 00:11:48,169because they just come when they want to 28700:11:48,169 --> 00:11:50,409come sometimes. But I am taking these 28800:11:50,409 --> 00:11:52,809intentional moments to be in the energy 28900:11:53,089 --> 00:11:55,969of the feeling that I feel and to, 29000:11:56,489 --> 00:11:59,409you know, feel my my heart weeping these 29100:11:59,409 --> 00:12:02,249tears of sadness for this absence of this 29200:12:02,249 --> 00:12:04,409beautiful being that was my doggy for so 29300:12:04,409 --> 00:12:07,329many years. And I 29400:12:07,329 --> 00:12:10,129allow that to come and I and it just it 29500:12:10,809 --> 00:12:12,849it's rough, right?It's rough and it's 29600:12:12,849 --> 00:12:14,689intense and I'm feeling it and I'm there 29700:12:14,689 --> 00:12:16,329and I'm in it. But then this 29800:12:17,209 --> 00:12:20,129settling comes after. And 29900:12:20,129 --> 00:12:22,089this groundedness comes after 30000:12:22,649 --> 00:12:24,969and this feeling of 30100:12:26,089 --> 00:12:28,169peace comes after because that's what 30200:12:28,169 --> 00:12:30,569we're looking for, right?And in order for 30300:12:30,569 --> 00:12:33,369us to get to the other side and to have 30400:12:33,369 --> 00:12:36,209that be our reality again is we 30500:12:36,209 --> 00:12:38,009have to go through it. We can't ignore 30600:12:38,009 --> 00:12:40,809it. We can't bypass it. We can't pretend 30700:12:40,809 --> 00:12:42,489it's not happening because it won't let 30800:12:42,569 --> 00:12:45,449you, right?For me, it won't let me. It 30900:12:45,449 --> 00:12:47,089just comes at me in waves and it just 31000:12:47,089 --> 00:12:49,169keeps coming back because. We haven't 31100:12:49,169 --> 00:12:51,289equalized in this new reality yet. We 31200:12:51,289 --> 00:12:53,929haven't recalibrated to this new reality 31300:12:53,929 --> 00:12:56,809where that loved one is not physically 31400:12:56,809 --> 00:12:59,769present anymore, and it takes time for 31500:12:59,769 --> 00:13:02,009that to happen. And 31600:13:02,569 --> 00:13:05,129navigating these periods with this 31700:13:05,289 --> 00:13:07,369devotion to your healing 31800:13:08,249 --> 00:13:11,130is so powerful and that's so intentional 31900:13:11,690 --> 00:13:14,530because it's really important to 32000:13:14,530 --> 00:13:16,610do this and to take the grief leave. And 32100:13:16,610 --> 00:13:19,450so maybe you're able to. Take some actual 32200:13:19,450 --> 00:13:21,610time away from work, you knowAnd 32300:13:21,610 --> 00:13:23,530traditionally some employers do have a 32400:13:23,530 --> 00:13:26,410bereavement leave and time for 32500:13:26,410 --> 00:13:28,330mourning and time for that spaciousness. 32600:13:28,730 --> 00:13:31,210If you're self-employed like me, you're 32700:13:31,210 --> 00:13:33,530the one that needs to make that call, 32800:13:33,930 --> 00:13:36,890right?And so this is where this 32900:13:36,890 --> 00:13:39,210really interesting protective pattern is 33000:13:39,210 --> 00:13:42,170coming in. And I'm witnessing of OK, 33100:13:42,210 --> 00:13:44,330I'm taking this grief leave, but what do 33200:13:44,330 --> 00:13:47,130I do?And I'm finding this interesting. 33300:13:47,410 --> 00:13:50,250Desire to do, you know, and to to 33400:13:50,490 --> 00:13:53,410to make the most of the time, which is 33500:13:53,850 --> 00:13:56,730totally counterproductive. But, you know, 33600:13:57,290 --> 00:13:59,370I don't need to be productive on my grief 33700:13:59,370 --> 00:14:01,450leave. And in fact, that's not really 33800:14:01,450 --> 00:14:03,530honoring the grief leave. If I feel like 33900:14:03,530 --> 00:14:05,850I need to. For example, yesterday I was 34000:14:05,850 --> 00:14:08,090trying to tell myself I should clean 34100:14:08,090 --> 00:14:09,290under the kitchen sink 34200:14:12,250 --> 00:14:14,370because it's something I, you know, have 34300:14:14,370 --> 00:14:15,890been thinking about doing for a while. 34400:14:15,890 --> 00:14:18,850I'm like, really?Am I gonna throw out 34500:14:18,850 --> 00:14:21,210all cleaning products when I'm in this 34600:14:21,210 --> 00:14:24,090place?No, noLike, it doesn't need to 34700:14:24,090 --> 00:14:26,650be a productive time. And in fact, the 34800:14:26,650 --> 00:14:29,410slowing down and the spaciousness and 34900:14:29,410 --> 00:14:32,330observing that tendency to want to go 35000:14:32,330 --> 00:14:34,171back into that protective pattern of 35100:14:34,171 --> 00:14:36,331doing and taking action and just getting 35200:14:36,331 --> 00:14:38,931through, you know, fast tracking it in a 35300:14:38,931 --> 00:14:40,971sense. I'm like, wow, that's crazy. 35400:14:41,451 --> 00:14:43,451That's really interesting, you know, of 35500:14:43,451 --> 00:14:45,251how this tendency to. 35600:14:46,731 --> 00:14:49,531Make, you knowThis tendency 35700:14:49,531 --> 00:14:52,171to want to distract myself, which is 35800:14:52,171 --> 00:14:54,571normal, but we don't need to distract 35900:14:54,571 --> 00:14:57,291ourselves by going back to to 36000:14:57,291 --> 00:14:59,371work and just going back into the old 36100:14:59,371 --> 00:15:01,611patterns. And the interesting thing I'm 36200:15:01,611 --> 00:15:03,691noticing, and this might be something for 36300:15:03,691 --> 00:15:06,571you to consider, is that in 36400:15:06,571 --> 00:15:09,371this moment when it feels like 36500:15:09,451 --> 00:15:12,411everything has fallen apart and you don't 36600:15:12,411 --> 00:15:15,291recognize the world or the reality that 36700:15:15,291 --> 00:15:18,011you're living in because of the loss. 36800:15:18,411 --> 00:15:20,731And it feels like everything is in 36900:15:20,731 --> 00:15:23,371shambles and everything is just scattered 37000:15:23,371 --> 00:15:26,131all over the floor, which is where I feel 37100:15:26,131 --> 00:15:27,611like I'm at currently. And 37200:15:29,451 --> 00:15:30,811we get to look at 37300:15:32,171 --> 00:15:34,571this as an opportunity. 37400:15:35,451 --> 00:15:37,771What are you gonna let go of too?Because 37500:15:37,771 --> 00:15:39,611you're letting go of this loved one, 37600:15:39,611 --> 00:15:42,011right?What patterns in yourself 37700:15:42,651 --> 00:15:45,131are you willing to let go and to be done 37800:15:45,131 --> 00:15:48,091with and to allow to fade away and shed? 37900:15:48,651 --> 00:15:51,371Because the brain 38000:15:51,371 --> 00:15:53,531wants to just go back to the status quo. 38100:15:53,611 --> 00:15:55,331And that's why you may find yourself just 38200:15:55,331 --> 00:15:56,651wanting to, you know, get back to, get 38300:15:56,971 --> 00:15:58,572back to it and this and that. And there 38400:15:58,572 --> 00:16:00,252will be a time and you will know when 38500:16:00,252 --> 00:16:01,852that's time. But 38600:16:02,892 --> 00:16:05,452what are you going to pick up back up off 38700:16:05,452 --> 00:16:07,852the floor and bring back into your 38800:16:07,852 --> 00:16:10,092reality?That's what you get to decide in 38900:16:10,092 --> 00:16:12,012this grief leave and 39000:16:12,972 --> 00:16:15,052looking at it from this place of what's 39100:16:15,052 --> 00:16:17,772really important, right?Because. death 39200:16:17,772 --> 00:16:19,532always gives us this perspective of 39300:16:19,532 --> 00:16:22,332what's really important in life and 39400:16:22,972 --> 00:16:25,172What you were doing before may not 39500:16:25,172 --> 00:16:27,692necessarily Feel like 39600:16:27,692 --> 00:16:30,612something you want to continue because 39700:16:30,612 --> 00:16:32,572when you go through these powerful 39800:16:32,572 --> 00:16:34,492experiences these portals of 39900:16:34,492 --> 00:16:36,892transformation of loss of deep loss 40000:16:37,692 --> 00:16:39,492You come through the other side as a 40100:16:39,492 --> 00:16:42,372different person 1000% 40200:16:43,212 --> 00:16:45,852and in this moment of this sort of 40300:16:47,692 --> 00:16:50,012Uncertainty and unsteadiness and this 40400:16:50,012 --> 00:16:51,932agitation and this discomfort. 40500:16:52,812 --> 00:16:55,372It is, of course our mind just wants to 40600:16:55,372 --> 00:16:56,612get us through to the other side and not 40700:16:56,612 --> 00:16:58,532want to deal with this. But in the 40800:16:59,692 --> 00:17:01,892discomfort is the 40900:17:01,932 --> 00:17:04,812opportunity for transformation. Ram 41000:17:04,812 --> 00:17:07,292Dass calls it the sandpaper of 41100:17:07,292 --> 00:17:10,172suffering. And so it's that 41200:17:10,172 --> 00:17:13,012polishing away at these old patterns. And 41300:17:13,012 --> 00:17:15,652so as you walk through this. Period in 41400:17:15,652 --> 00:17:17,452your life and you take this grief leave, 41500:17:17,452 --> 00:17:19,132hopefully in whatever form. And it might 41600:17:19,132 --> 00:17:21,213just be taking these moments throughout 41700:17:21,213 --> 00:17:22,973the day to really sit in the sacred 41800:17:22,973 --> 00:17:24,653practice of grieving and be present with 41900:17:24,653 --> 00:17:27,453it intentionally so that 42000:17:27,693 --> 00:17:30,493it lessens it a little bit gradually. Or 42100:17:30,493 --> 00:17:32,253maybe you're able to take some time off. 42200:17:32,653 --> 00:17:34,653It is this sense of 42300:17:35,853 --> 00:17:38,493who are you becoming in this process and. 42400:17:39,333 --> 00:17:41,333What are you really seeing as valuable 42500:17:41,333 --> 00:17:42,573and important?And there's such a 42600:17:42,573 --> 00:17:44,293tenderness because you're deep in your 42700:17:44,293 --> 00:17:46,693heart space and you're very present. And 42800:17:46,693 --> 00:17:49,293many indigenous practices and 42900:17:49,293 --> 00:17:52,253cultures and traditions suggest that 43000:17:52,253 --> 00:17:54,013when someone is in grief, you are far 43100:17:54,013 --> 00:17:56,253closer to the spirit realm and you get so 43200:17:56,253 --> 00:17:58,733many more insights and so much more 43300:17:58,733 --> 00:18:01,693guidance. And it's it's a really potent 43400:18:01,693 --> 00:18:04,573place to be if you allow yourself 43500:18:04,573 --> 00:18:06,973to be there, right?And. And because in 43600:18:06,973 --> 00:18:08,613our culture, we're, you know, we kind of 43700:18:08,613 --> 00:18:10,253try to want to bypass the negative 43800:18:10,253 --> 00:18:13,093emotions. But here in this community, all 43900:18:13,093 --> 00:18:15,813of you is welcome. All of all emotions 44000:18:15,813 --> 00:18:18,093are valid. And so it's important that we 44100:18:18,413 --> 00:18:20,973allow ourselves to sit in this and of 44200:18:20,973 --> 00:18:22,653course get support, get support, you 44300:18:22,653 --> 00:18:23,893know, reach out to your friends and 44400:18:23,893 --> 00:18:25,293family, your loved ones, maybe your 44500:18:25,293 --> 00:18:26,973therapist, maybe different modalities, 44600:18:27,373 --> 00:18:29,453get support, right as needed, of course. 44700:18:29,933 --> 00:18:31,933But really what we're doing here is we're 44800:18:31,933 --> 00:18:34,333practicing this, this intentional 44900:18:34,813 --> 00:18:37,773gentleness. And you 45000:18:37,773 --> 00:18:40,093know, what I uncovered with my therapist 45100:18:40,093 --> 00:18:42,573was this pattern in my brain that said, 45200:18:42,813 --> 00:18:44,534you know, you have to have these big 45300:18:44,534 --> 00:18:47,214emotions to to to not be alone in 45400:18:47,214 --> 00:18:50,094this or or it's it's 45500:18:50,094 --> 00:18:52,294going to be so brutal to go through this 45600:18:52,294 --> 00:18:53,654and why would you want to sit in it?It's 45700:18:53,654 --> 00:18:55,614just going to be horrible. And that's the 45800:18:55,614 --> 00:18:58,094mind keeping us in this 45900:18:58,094 --> 00:19:00,494protective pattern. Because when I go 46000:19:00,494 --> 00:19:02,654into my heart and do the practice I was 46100:19:02,654 --> 00:19:05,054speaking to earlier of. Feeling where I 46200:19:05,054 --> 00:19:07,854feel it in my body, holding myself like 46300:19:07,854 --> 00:19:10,134I'm wrapping an energetic blanket around 46400:19:10,134 --> 00:19:12,334this part of myself, sitting in it, 46500:19:12,334 --> 00:19:15,054breathing in it. And the peace that 46600:19:15,054 --> 00:19:17,294comes, and sometimes it 46700:19:18,334 --> 00:19:20,494takes time, it takes breath to get there, 46800:19:20,494 --> 00:19:22,734it takes patience. Sometimes it's rather 46900:19:22,734 --> 00:19:25,694quick. And I recognize that in the body, 47000:19:26,174 --> 00:19:28,014that sense of knowing, that sense of 47100:19:28,014 --> 00:19:30,734peace, that sense of deep, deep, deep 47200:19:30,734 --> 00:19:33,294love, it's always right there. It's 47300:19:33,294 --> 00:19:35,654always available to us and we can just 47400:19:35,654 --> 00:19:37,934drop into it and it gets to be gentle 47500:19:38,974 --> 00:19:41,854and it's just a different approach. 47600:19:42,654 --> 00:19:44,654And it's that that willingness to 47700:19:44,654 --> 00:19:47,294navigate the waves, right?And to to 47800:19:47,534 --> 00:19:49,774tend to ourselves and to turn towards 47900:19:49,774 --> 00:19:51,774ourselves, that part of ourselves that is 48000:19:52,014 --> 00:19:54,494feeling that deep loss. And notice the 48100:19:54,494 --> 00:19:56,574part that's the mind that's like, why 48200:19:56,574 --> 00:19:57,934would you do that?You can't do this, you 48300:19:57,934 --> 00:19:59,214know, and like, don't go into that dark 48400:19:59,214 --> 00:20:00,974place. And and of course there's this 48500:20:00,974 --> 00:20:03,134balance, right?Especially if we are prone 48600:20:03,134 --> 00:20:04,974to that slippery slope of sadness. But 48700:20:04,974 --> 00:20:07,535it's it's just that acknowledgement of 48800:20:07,535 --> 00:20:09,455this part of you that deserves to be 48900:20:09,455 --> 00:20:11,775witnessed. So one of the 49000:20:11,775 --> 00:20:14,015tools that I've been using 49100:20:15,055 --> 00:20:16,535and that I would love to share with you 49200:20:16,535 --> 00:20:19,175now is the 49300:20:19,695 --> 00:20:22,495breath of release. Learning how to 49400:20:22,495 --> 00:20:24,735release tension and stress from your body 49500:20:25,295 --> 00:20:27,295through the breath. So we're gonna take a 49600:20:27,295 --> 00:20:28,855power pause. I'm gonna teach you how to 49700:20:28,855 --> 00:20:31,775do this now. And I would love 49800:20:31,775 --> 00:20:34,215for you to place your hands, one on your 49900:20:34,215 --> 00:20:36,935belly, one on your heart. So this is the 50000:20:38,095 --> 00:20:40,655physiological sigh. And you may be 50100:20:40,975 --> 00:20:42,495in these moments here when you've been 50200:20:42,495 --> 00:20:44,255experiencing grief and sadness and 50300:20:44,255 --> 00:20:46,015heaviness, you might have heard yourself 50400:20:46,495 --> 00:20:48,215make this same sound, that ah 50500:20:49,775 --> 00:20:51,415And you kind of, you know that sort of 50600:20:51,415 --> 00:20:54,255shuddery breath that happens after we 50700:20:54,255 --> 00:20:56,335cry. It's actually a reset for the 50800:20:56,335 --> 00:20:58,815nervous system that you are doing 50900:20:59,135 --> 00:21:01,935instinctively. So when we use this 51000:21:01,935 --> 00:21:03,535breath of release, you're doing it 51100:21:03,535 --> 00:21:06,295actively to achieve the same calming and 51200:21:06,295 --> 00:21:08,615regulating impact on your nervous system. 51300:21:09,055 --> 00:21:10,855So it's a two-part inhale. We fill the 51400:21:10,855 --> 00:21:13,455lungs once and then right to the top on 51500:21:13,455 --> 00:21:15,935the second inhale and then on the exhale 51600:21:15,935 --> 00:21:18,895we. Settle and sink 51700:21:18,895 --> 00:21:20,775and ground yourself. So we try it 51800:21:20,775 --> 00:21:21,615together. Ready. 51900:21:24,095 --> 00:21:25,295So two-part inhale. 52000:21:27,855 --> 00:21:29,215You can hear the two parts. 52100:21:31,856 --> 00:21:32,336Try. 52200:21:39,456 --> 00:21:40,336Now do it slower. 52300:21:44,416 --> 00:21:45,536Longer on the exhale. 52400:21:49,856 --> 00:21:50,576With sound, 52500:21:59,226 --> 00:21:59,946keep going, 52600:22:03,466 --> 00:22:05,306keep going. Feel the shift happening. 52700:22:13,626 --> 00:22:14,186One more time. 52800:22:19,786 --> 00:22:20,586Breathe normally. 52900:22:29,296 --> 00:22:31,056So what we're doing in that breath, the 53000:22:31,056 --> 00:22:32,896breath of release, this beautiful power 53100:22:32,896 --> 00:22:35,576pause, is giving yourself the 53200:22:35,616 --> 00:22:38,496opportunity to quiet 53300:22:38,496 --> 00:22:40,256and regulate your nervous system. By 53400:22:40,656 --> 00:22:43,576intentionally slowing down the 53500:22:43,576 --> 00:22:45,376breath, we activate the vagus nerve. We 53600:22:45,376 --> 00:22:47,176turn on the parasympathetic nervous 53700:22:47,176 --> 00:22:50,056system. We shift you into a place of rest 53800:22:50,056 --> 00:22:51,856and digest. We're slowing everything 53900:22:51,856 --> 00:22:54,697down. We are increasing the 54000:22:54,737 --> 00:22:57,617oxygenation of your body as well 54100:22:57,617 --> 00:23:00,497as releasing more carbon dioxide. So 54200:23:00,497 --> 00:23:02,657we're stimulating a balance in the breath 54300:23:02,657 --> 00:23:04,737that way in the nervous system as well. 54400:23:05,137 --> 00:23:07,697And what it does is it mimics that 54500:23:07,697 --> 00:23:09,777natural reset that comes 54600:23:10,017 --> 00:23:11,537after we. 54700:23:12,737 --> 00:23:15,617That that side that happens. And so 54800:23:15,937 --> 00:23:17,697it's such a powerful way. And we're also 54900:23:17,697 --> 00:23:19,817expanding the lung capacity, which is so 55000:23:19,817 --> 00:23:22,257important. We're expanding your capacity 55100:23:22,257 --> 00:23:24,897to hold space for this 55200:23:25,057 --> 00:23:27,977in your body, right, but also in your 55300:23:27,977 --> 00:23:30,657nervous system to hold space in this 55400:23:30,657 --> 00:23:33,617way of. This challenging emotional 55500:23:33,617 --> 00:23:36,097state that is a natural part of our human 55600:23:36,097 --> 00:23:38,297experience. So this is the impact of a 55700:23:38,297 --> 00:23:41,057power pause. And so right now this 55800:23:41,057 --> 00:23:42,817what we did just here is if you're 55900:23:42,817 --> 00:23:44,497watching this on its own as a video on 56000:23:44,497 --> 00:23:46,977YouTube, is part of this full experience 56100:23:46,977 --> 00:23:49,737inside this episode of the 56200:23:49,737 --> 00:23:51,697Movement, Mind and Meaning podcast on a 56300:23:51,697 --> 00:23:54,257taking a grief leave. And if you want to 56400:23:54,257 --> 00:23:56,057watch the video and see what I did, you 56500:23:56,057 --> 00:23:58,857can go over and watch it on YouTube. So I 56600:23:58,857 --> 00:24:00,577would love to share this tool with you 56700:24:00,577 --> 00:24:02,897because it's been so impactful for me and 56800:24:02,897 --> 00:24:05,777power pauses are really an incredible 56900:24:05,777 --> 00:24:08,737way to tend to your body, to shift your 57000:24:08,737 --> 00:24:10,897inner state. So there is a free resource 57100:24:10,897 --> 00:24:13,457in the description below on the Power 57200:24:13,457 --> 00:24:15,777pause pocket guide that you can grab. So 57300:24:17,298 --> 00:24:20,258I would love to really just wrap 57400:24:20,338 --> 00:24:23,138up this episode on taking a 57500:24:23,138 --> 00:24:25,778grief leave of really 57600:24:25,778 --> 00:24:28,418honoring. The lessons 57700:24:28,658 --> 00:24:31,298that grief 57800:24:31,378 --> 00:24:33,578brings, right?It brings a deep 57900:24:33,578 --> 00:24:35,978perspective, a recognition, a 58000:24:35,978 --> 00:24:38,578love and you know it is an 58100:24:38,578 --> 00:24:41,458opportunity for us to to slow 58200:24:41,458 --> 00:24:44,338down and to practice deep, deep 58300:24:44,338 --> 00:24:47,138compassionate self-care and power pausing 58400:24:47,138 --> 00:24:49,538and listening to this and doing what 58500:24:49,538 --> 00:24:51,858feels good for you to tend to yourself 58600:24:51,898 --> 00:24:53,618and and for me over. 58700:24:54,738 --> 00:24:56,818This period of taking this grief leave 58800:24:56,818 --> 00:24:58,818is, you know, not strict, 58900:24:59,538 --> 00:25:02,258but a regimen of 59000:25:02,658 --> 00:25:05,458baths and naps and more 59100:25:05,458 --> 00:25:08,018yoga and more meditation and a lot more 59200:25:08,018 --> 00:25:10,338journaling and a lot more writing has 59300:25:10,338 --> 00:25:12,098been really helpful for me, 59400:25:13,858 --> 00:25:15,938you know, and and allowing the emotions 59500:25:15,938 --> 00:25:17,498to come when they come. But taking these 59600:25:17,498 --> 00:25:20,098secret, sacred moments of devotion to the 59700:25:20,098 --> 00:25:21,938love that I had for Bailey and I still 59800:25:21,938 --> 00:25:24,418have and. Really sensing into his 59900:25:24,418 --> 00:25:27,298presence. Because The thing is, is that 60000:25:27,538 --> 00:25:29,578death is part of this whole life human 60100:25:29,578 --> 00:25:31,218experience and this life experience, and 60200:25:31,218 --> 00:25:34,138that there's this energetic shift. 60300:25:34,138 --> 00:25:35,498Although we can't see them in the 60400:25:35,498 --> 00:25:38,058physical form, their spirit is still very 60500:25:38,058 --> 00:25:40,379much present with you and within you. And 60600:25:40,379 --> 00:25:43,019so it's really allowing yourself to 60700:25:43,939 --> 00:25:46,739keep your heart open while 60800:25:46,899 --> 00:25:49,859it feels maybe like it's broken, 60900:25:50,099 --> 00:25:51,059right?And that might seem 61000:25:51,059 --> 00:25:53,859counterintuitive. But what's happening 61100:25:53,859 --> 00:25:55,899here is that when we allow ourselves to 61200:25:55,899 --> 00:25:58,179deeply feel these emotions in a safe way, 61300:25:58,179 --> 00:26:00,259whatever you have the capacity for, 61400:26:00,979 --> 00:26:03,459is it allows that, you know, that 61500:26:03,539 --> 00:26:05,939crack and that void and that brokenness 61600:26:05,939 --> 00:26:07,539that we might feel like when we feel 61700:26:07,539 --> 00:26:10,179heartbreak, it allows us to 61800:26:10,579 --> 00:26:13,299widen and increase our capacity to feel. 61900:26:14,659 --> 00:26:17,099And in that space that has been 62000:26:17,099 --> 00:26:19,979created, you get to decide what you're 62100:26:19,979 --> 00:26:21,779gonna fill it with. Are you going to fill 62200:26:21,779 --> 00:26:23,619it with spaciousness and compassion and 62300:26:23,619 --> 00:26:24,819love and care 62400:26:26,499 --> 00:26:28,859and allow that deep love and 62500:26:28,859 --> 00:26:30,819appreciation that you had for this being 62600:26:30,819 --> 00:26:33,459or person or whatever you might have 62700:26:33,459 --> 00:26:36,219lost to be able to 62800:26:36,899 --> 00:26:39,619shift who you are at a deep level?Because 62900:26:39,619 --> 00:26:41,299that relationship has changed you and 63000:26:41,299 --> 00:26:42,899your experience of this part of the 63100:26:42,899 --> 00:26:45,459relationship will transform you as well 63200:26:45,459 --> 00:26:47,099if you allow it to become a sacred 63300:26:47,099 --> 00:26:49,139practice. And really that's what this is 63400:26:49,139 --> 00:26:51,779doing is. Is it's giving this a 63500:26:51,779 --> 00:26:53,979sacred respect and a reverence and that's 63600:26:53,979 --> 00:26:56,099ultimately what a bereavement leave is or 63700:26:56,099 --> 00:26:58,259any sort of grieving practice is it's a 63800:26:58,259 --> 00:27:00,259reverence and an appreciation and a love. 63900:27:00,899 --> 00:27:03,540So I am 64000:27:03,540 --> 00:27:05,860sending you my love, my heart's 64100:27:05,860 --> 00:27:07,940compassion if you are experiencing 64200:27:08,260 --> 00:27:10,580similar emotions right now and really 64300:27:10,580 --> 00:27:13,460just honoring you and know that it's 64400:27:13,460 --> 00:27:15,940OK. To feel the way you feel and it's 64500:27:15,940 --> 00:27:18,220important to love and support and hold 64600:27:18,220 --> 00:27:20,340yourself in these moments because 64700:27:22,260 --> 00:27:24,980it's part of life, right?And it's not our 64800:27:24,980 --> 00:27:27,660favorite part of life sometimes or 64900:27:27,660 --> 00:27:29,700anytime probably, but 65000:27:30,900 --> 00:27:32,980it's something that we deal with and it 65100:27:33,060 --> 00:27:35,380just like anything can become a practice 65200:27:35,620 --> 00:27:38,500and it's it's the way that we. 65300:27:39,340 --> 00:27:41,780We feel it and we go through it. That 65400:27:41,780 --> 00:27:43,780shapes our experience of it and it shapes 65500:27:43,780 --> 00:27:46,100who we become on the other side of the 65600:27:46,100 --> 00:27:48,900experience. And we have a tendency to 65700:27:48,900 --> 00:27:51,700bypass these, you know, oh, be 65800:27:51,700 --> 00:27:54,620strong, just get through it. How 65900:27:54,620 --> 00:27:56,580does that feel?To me, that feels like a 66000:27:56,580 --> 00:27:58,420hard no, because I just can't. I don't 66100:27:58,420 --> 00:28:00,140want to. I don't want to. It doesn't feel 66200:28:00,140 --> 00:28:02,020like it's honoring the feelings that I 66300:28:02,020 --> 00:28:04,580felt. So allow yourself to feel this and 66400:28:04,580 --> 00:28:06,260give yourself the time and the space and 66500:28:06,260 --> 00:28:08,420the grace and. And navigate it gently. 66600:28:08,700 --> 00:28:11,060And so that's everything that I have for 66700:28:11,060 --> 00:28:12,940you today. I would offer to 66800:28:13,700 --> 00:28:15,780invite you to check out the Power Pause 66900:28:15,780 --> 00:28:17,380Pocket guide, which is linked up in the 67000:28:17,380 --> 00:28:19,900description below as a tool, right?As a 67100:28:19,900 --> 00:28:22,060tool to help you to navigate through 67200:28:22,060 --> 00:28:24,420these moments and to give yourself what 67300:28:24,420 --> 00:28:26,581you need. And both in the moment of 67400:28:26,581 --> 00:28:28,501grief, but also in other moments of life, 67500:28:28,501 --> 00:28:29,861maybe when you're feeling stress or 67600:28:29,861 --> 00:28:32,421anxiety or worry or sadness, the tools 67700:28:32,421 --> 00:28:34,661are very versatile and so can be used in 67800:28:34,661 --> 00:28:36,821a variety of different ways and settings. 67900:28:37,221 --> 00:28:40,141So that is what I have for you 68000:28:40,261 --> 00:28:42,381this week. Sending you so much love and 68100:28:42,381 --> 00:28:45,301Aloha and I will hear 68200:28:45,341 --> 00:28:47,861and see you next week. And until then, 68300:28:47,941 --> 00:28:49,741take good care of yourself from my tender 68400:28:49,741 --> 00:28:51,541heart to yours. Sending you so much love. 68500:28:51,861 --> 00:28:54,741Bye bye. Thank you so much 68600:28:54,741 --> 00:28:56,741for listening. I hope you really enjoyed 68700:28:56,741 --> 00:28:59,061this episode and got a lot out of it. 68800:28:59,541 --> 00:29:02,181Please let me know what landed for you by 68900:29:02,181 --> 00:29:03,861taking a screenshot and sharing your 69000:29:03,861 --> 00:29:06,501takeaways on your Instagram Stories. Make 69100:29:06,501 --> 00:29:07,301sure to tag me 69200:29:08,101 --> 00:29:10,981@IamMeganNolan for a shout out and future 69300:29:11,021 --> 00:29:13,381episodes. And don't 69400:29:13,381 --> 00:29:15,661forget to grab all the goodies that we 69500:29:15,661 --> 00:29:17,621mentioned during the episode because 69600:29:17,621 --> 00:29:19,981you're gonna love them. So all the links 69700:29:19,981 --> 00:29:22,581are in the show notes. So until 69800:29:22,581 --> 00:29:25,461next time, cheers to you living on 69900:29:25,461 --> 00:29:26,581purpose every day.

Anticipatory grief is a tender and deeply human experience that arises when we sense or know that a loss is coming—whether it’s the impending farewell of a loved one, the decline of a beloved pet, or the transition from one life chapter to the next. In this heartfelt episode I open up about my personal journey of preparing to say goodbye to our sweet Bailey dog and explore the emotional, physical, and mental layers of grief before loss. We’ll unpack what anticipatory grief really means, how it differs from traditional grief, and the complex emotions that come with it—like sadness, anxiety, guilt, and even moments of gratitude. You’ll also discover practical tools to navigate this delicate space with love and intention: Gentle movement practices to release tension and honor your emotions. Mindfulness techniques to stay present in the moment. Ways to find meaning and connection, even in the midst of heartache. This episode isn’t just about grief—it’s about embracing the fragile beauty of life and love, cherishing the time we have, and holding space for all the feelings that come with deep connection. Whether you’re experiencing anticipatory grief or supporting someone who is, this conversation will leave you feeling seen, supported, and empowered to move through this tender time with compassion for yourself. Want to watch the Gentle Movement Practice to help you find calm in the grief you can here: https://youtu.be/8s0KK0h6TzA Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:00,320 --> 00:00:02,400Hello and welcome to a movement of people 200:00:02,400 --> 00:00:05,040who care so much about how they feel that 300:00:05,040 --> 00:00:06,480they make time for themselves and their 400:00:06,480 --> 00:00:08,480health every day. I'm a leader of this 500:00:08,480 --> 00:00:10,720movement and the host of this podcast, 600:00:11,080 --> 00:00:13,120and my name is Megan Nolan. I am a 700:00:13,120 --> 00:00:15,120personal trainer, a yoga instructor, a 800:00:15,120 --> 00:00:17,040mental fitness coach, a best-selling 900:00:17,040 --> 00:00:19,600author, an award-winning speaker, and I'm 1000:00:19,600 --> 00:00:21,840neurodivergent. So yeah, I got lots going 1100:00:21,840 --> 00:00:24,800on too. But I'm on a mission to help 1200:00:24,800 --> 00:00:27,440you make sure that not only you get to do 1300:00:27,440 --> 00:00:28,960all the big, incredible things that are 1400:00:28,960 --> 00:00:30,800on your heart to do in the world, but you 1500:00:30,800 --> 00:00:33,600also get to actually enjoy your 1600:00:33,600 --> 00:00:36,000life and everything that you've created 1700:00:36,160 --> 00:00:38,561too. And that's what this podcast is all 1800:00:38,561 --> 00:00:41,041about, helping you to do just that. So 1900:00:41,281 --> 00:00:43,361let's jump in to today's episode. 2000:00:44,481 --> 00:00:47,081Hello, and welcome back to 2100:00:47,161 --> 00:00:49,641another episode of the Movement, Mind and 2200:00:49,641 --> 00:00:52,401Meaning podcast. Today 2300:00:52,401 --> 00:00:54,081is one that is 2400:00:55,121 --> 00:00:58,001really alive for me 2500:00:58,001 --> 00:01:00,961right now, um as they 2600:01:00,961 --> 00:01:03,441all are for sure. But this one 2700:01:03,441 --> 00:01:06,081is even more so 2800:01:06,161 --> 00:01:08,561deeply. So 2900:01:08,641 --> 00:01:11,201I'm in a pretty tender place right now 3000:01:11,761 --> 00:01:14,721as our 16-year-old doggy at 3100:01:14,721 --> 00:01:17,441this moment in time is 3200:01:18,081 --> 00:01:19,961preparing to head over the Rainbow 3300:01:19,961 --> 00:01:22,561Bridge. And 3400:01:22,561 --> 00:01:25,121likely when you listen to this, at 3500:01:25,121 --> 00:01:26,721least depending on timing, 3600:01:28,081 --> 00:01:30,801yeah, when you listen to this, he will 3700:01:30,801 --> 00:01:33,281have already transitioned. He has 3800:01:33,281 --> 00:01:35,121congestive heart disease and it has 3900:01:35,121 --> 00:01:37,521progressed over the last few years 4000:01:38,801 --> 00:01:41,401and it's time and it's a really difficult 4100:01:41,401 --> 00:01:44,161place to be in. And as a caregiver, 4200:01:45,361 --> 00:01:47,321that's our ultimate responsibility is to 4300:01:47,321 --> 00:01:50,001care for him and unfortunately. 4400:01:50,641 --> 00:01:53,361As his body is fading and his trachea has 4500:01:53,361 --> 00:01:54,482partially collapsed, 4600:01:56,962 --> 00:01:59,122it's time because we want this to be 4700:01:59,122 --> 00:02:02,002graceful, as graceful as this can be 4800:02:02,002 --> 00:02:04,162and as easeful as this can be for 4900:02:04,242 --> 00:02:06,962everyone. So right now 5000:02:07,282 --> 00:02:09,442I have learned I am sitting in 5100:02:10,522 --> 00:02:12,322what is called. I didn't know this was a 5200:02:12,322 --> 00:02:15,282thing until recently. Anticipatory grief, 5300:02:16,002 --> 00:02:18,642meaning the. Mental, 5400:02:18,642 --> 00:02:20,842emotional, physical response to 5500:02:21,362 --> 00:02:24,202this very real event, this 5600:02:24,202 --> 00:02:26,482stressor. And 5700:02:26,722 --> 00:02:29,202since this show is about mind and body 5800:02:29,202 --> 00:02:32,002tools to navigate beyond 5900:02:32,002 --> 00:02:34,402and through anxiety and depression, 6000:02:35,362 --> 00:02:38,242this is a very real thing. This loss, 6100:02:38,482 --> 00:02:41,362this loss when it happens in the 6200:02:41,362 --> 00:02:44,002moment, this loss in this 6300:02:44,642 --> 00:02:46,802future moment is which is what I'm 6400:02:46,802 --> 00:02:49,602experiencing. And so I didn't even know 6500:02:49,602 --> 00:02:51,842that this was a thing until, you know, 6600:02:51,842 --> 00:02:53,522just a couple of days ago when I started 6700:02:53,522 --> 00:02:56,402to look into this. And so, you know, 6800:02:56,402 --> 00:02:59,362as it is very similar to grief, 6900:02:59,362 --> 00:03:02,242but grief usually happens once an event 7000:03:02,242 --> 00:03:04,242occurs, right?So this 7100:03:04,242 --> 00:03:06,882anticipatory sort of 7200:03:07,042 --> 00:03:10,003limbo, if you will, once 7300:03:10,003 --> 00:03:12,083you get the news about something and the 7400:03:12,083 --> 00:03:13,923feelings that you start to experience 7500:03:14,403 --> 00:03:16,563right away. And it's, I got to tell you, 7600:03:16,563 --> 00:03:19,283is really confusing and very conflicting. 7700:03:19,763 --> 00:03:21,443And so, you know, this can be 7800:03:23,043 --> 00:03:25,123at the loss, the the pending 7900:03:25,523 --> 00:03:27,763loss of a pet or a loved one. 8000:03:28,723 --> 00:03:31,363It occurs a lot in a diagnosis, 8100:03:31,803 --> 00:03:33,723which makes sense because someone might 8200:03:33,723 --> 00:03:36,163be grieving the loss of their vitality 8300:03:36,163 --> 00:03:38,403and their health, you know, 8400:03:38,643 --> 00:03:41,363maybe. Knowing that there's 8500:03:42,483 --> 00:03:44,683financial changes at a workplace and and 8600:03:44,683 --> 00:03:47,603the pending announcements of 8700:03:47,603 --> 00:03:49,643like losing a job or you know a 8800:03:49,643 --> 00:03:51,883relationship or something like that or or 8900:03:51,883 --> 00:03:54,083recently and I mean it's probably longer 9000:03:54,083 --> 00:03:56,803than recently. But another thing is 9100:03:56,803 --> 00:03:58,803is climate grief, you know, because 9200:03:58,803 --> 00:04:00,803there's this these very real changes that 9300:04:00,803 --> 00:04:03,323are happening. And so anticipatory grief 9400:04:03,323 --> 00:04:05,403can happen at these broader existential 9500:04:05,403 --> 00:04:07,923levels as well and so. 9600:04:08,403 --> 00:04:10,643It's a really natural process, but it's 9700:04:10,643 --> 00:04:13,123it's complicated and it's it's heavy. And 9800:04:13,123 --> 00:04:15,843so I'm speaking to this 9900:04:15,843 --> 00:04:18,083because, you know, one of my core values 10000:04:18,483 --> 00:04:20,883is integrity and authenticity and 10100:04:21,683 --> 00:04:23,763this is very alive and very real for me 10200:04:23,763 --> 00:04:26,004right now. And 10300:04:28,484 --> 00:04:30,004grief is something that we all go 10400:04:30,004 --> 00:04:32,564through. We all experience grief 10500:04:33,364 --> 00:04:36,084and it's. 10600:04:39,764 --> 00:04:42,244It's part of our our range of emotion 10700:04:44,124 --> 00:04:44,484and 10800:04:47,044 --> 00:04:49,684it's an expression and a reflection of 10900:04:49,684 --> 00:04:51,884the love and 11000:04:51,884 --> 00:04:53,444appreciation that you had 11100:04:54,644 --> 00:04:57,204for whatever it is that you are 11200:04:57,204 --> 00:04:59,844grieving and 11300:05:01,524 --> 00:05:04,444it's. Mentally and physically and 11400:05:04,444 --> 00:05:06,564emotionally, very similar to other 11500:05:06,564 --> 00:05:08,324experiences of grief that I've had in the 11600:05:08,324 --> 00:05:11,164sense of like the the sadness and the 11700:05:11,164 --> 00:05:14,084heartache and the the 11800:05:14,084 --> 00:05:17,004numbness. But it's 11900:05:17,004 --> 00:05:19,924so unique because 12000:05:20,964 --> 00:05:23,564he's still here, at least in this moment. 12100:05:23,844 --> 00:05:26,644And and you know, 12200:05:27,524 --> 00:05:29,284that's so strange because there's this 12300:05:29,284 --> 00:05:32,244conflicting like. Knowing of what's 12400:05:32,244 --> 00:05:34,564coming in the void because I've lost a 12500:05:34,564 --> 00:05:36,564pet before, I've lost loved ones and you 12600:05:36,564 --> 00:05:38,044know I've talked in other episodes about 12700:05:38,044 --> 00:05:39,804losing my father rather abruptly and 12800:05:41,365 --> 00:05:44,005but there it's it's that knowing that 12900:05:44,005 --> 00:05:45,525anticipatory like 13000:05:46,245 --> 00:05:48,685knowing you know or at least conceptually 13100:05:48,685 --> 00:05:50,325we think we know cause we've experienced 13200:05:50,325 --> 00:05:53,205something similar and like it's it's 13300:05:53,205 --> 00:05:55,685confusing and it's overwhelming because 13400:05:55,685 --> 00:05:57,685it's you know. How will things be 13500:05:57,685 --> 00:05:59,365different?How will I cope with this?Oh my 13600:05:59,365 --> 00:06:00,765God, is this going to be brutal?Is this 13700:06:00,765 --> 00:06:03,365going to like rip a massive crap 13800:06:03,845 --> 00:06:06,005hole in my heart?Because that's what 13900:06:06,005 --> 00:06:07,485happened with Nala. And you know, and 14000:06:07,485 --> 00:06:10,325like it's that causes a lot of 14100:06:10,325 --> 00:06:12,405anxiety and uncertainty. And of course, 14200:06:12,405 --> 00:06:14,965you know, the grief, the sadness is real. 14300:06:15,605 --> 00:06:18,485And then it's so challenging because 14400:06:18,485 --> 00:06:20,565he's here still and and you know. 14500:06:21,445 --> 00:06:23,285Feeling this sadness around him and I 14600:06:23,285 --> 00:06:24,885don't want him to feel that energy and 14700:06:24,885 --> 00:06:26,405you know, and so it's just this really 14800:06:26,405 --> 00:06:27,125interesting 14900:06:29,365 --> 00:06:32,245sort of duality of this deep sadness 15000:06:32,245 --> 00:06:35,125and this desire to be present and 15100:06:35,125 --> 00:06:38,045be joyful and be with him and 15200:06:38,045 --> 00:06:39,885create these lasting moments together 15300:06:39,885 --> 00:06:42,165because that's how I want to remember him 15400:06:42,525 --> 00:06:44,205and that's how I will remember him. And 15500:06:44,205 --> 00:06:46,725so you know, it's really important that 15600:06:46,725 --> 00:06:49,685we in this community, our work and and 15700:06:49,685 --> 00:06:52,405one of our. Our tenants is that all of 15800:06:52,405 --> 00:06:54,965you is welcome here, all of these 15900:06:54,965 --> 00:06:56,886feelings, all of these parts of you. 16000:06:57,526 --> 00:06:59,046And sometimes, 16100:07:00,886 --> 00:07:03,526especially like me, if you've experienced 16200:07:03,526 --> 00:07:05,766really heavy and hard seasons of sadness, 16300:07:06,966 --> 00:07:09,886there's a fear around 16400:07:09,926 --> 00:07:12,486that taking hold again 16500:07:14,406 --> 00:07:16,966because we know it's that sadness is with 16600:07:16,966 --> 00:07:19,686grief is very real and. 16700:07:22,726 --> 00:07:25,366It's so 16800:07:25,366 --> 00:07:28,086important to have these tools and to have 16900:07:28,086 --> 00:07:30,846this conversation because, you know, we 17000:07:30,846 --> 00:07:32,646can't be high vibe all the time and and 17100:07:32,646 --> 00:07:34,566nor should you be. That's not real. 17200:07:35,926 --> 00:07:38,166It's not real. It's not. And it's 17300:07:38,166 --> 00:07:40,166dismissive and it's toxic and it's 17400:07:40,166 --> 00:07:42,566bypassing. And when we 17500:07:42,566 --> 00:07:45,206experience deep emotions like this, 17600:07:46,006 --> 00:07:48,966there is a tenderness that comes and 17700:07:49,366 --> 00:07:52,326this. Deep connection to self 17800:07:52,726 --> 00:07:54,966that comes and there's 17900:07:55,806 --> 00:07:57,526and there's so many different 18000:07:57,526 --> 00:07:59,646perspectives on grief in that because it 18100:07:59,646 --> 00:08:01,446takes us to this tender place in the 18200:08:01,446 --> 00:08:04,086heart, it gives so much 18300:08:04,406 --> 00:08:07,046perspective. And 18400:08:08,246 --> 00:08:10,966what I've been sitting into now is, you 18500:08:10,966 --> 00:08:13,287know, and I know he's he's a dog, so it's 18600:08:13,287 --> 00:08:15,127kind of different, but it's not. It's 18700:08:15,127 --> 00:08:17,727like. How fully can you live each life? 18800:08:17,727 --> 00:08:20,007And that's the thing is like he he's dog 18900:08:20,047 --> 00:08:22,327and so he was just fully vibrant like his 19000:08:22,327 --> 00:08:24,887life was just joy. It was, you know, tail 19100:08:24,887 --> 00:08:27,767wagging and stick jumping and like eating 19200:08:27,847 --> 00:08:30,727a lot of eating. But he was so fully 19300:08:30,727 --> 00:08:32,207present in each moment and that's the 19400:08:32,207 --> 00:08:34,847reminder, you know, it's like this the 19500:08:34,887 --> 00:08:37,607just the go for it and this willingness 19600:08:37,607 --> 00:08:40,087to to live life fully and don't hold back 19700:08:40,087 --> 00:08:41,447and like it's there's never going to be a 19800:08:41,447 --> 00:08:43,527better time. There's only this moment now 19900:08:44,167 --> 00:08:47,127and so this recognition of. Although, you 20000:08:47,127 --> 00:08:48,887know, it can feel like this 20100:08:51,047 --> 00:08:53,487spiral and this vacillation, oscillation 20200:08:53,487 --> 00:08:55,687between this numbness and this 20300:08:55,687 --> 00:08:58,607heaviness and and the sadness 20400:08:58,607 --> 00:09:00,887and this desire to love and appreciate 20500:09:00,887 --> 00:09:03,447him while I still can and while we still 20600:09:03,447 --> 00:09:05,287can. And of course we always will, but I 20700:09:05,287 --> 00:09:07,927mean in the physical 3D sense, 20800:09:08,567 --> 00:09:10,167you know, and whatever that is like. 20900:09:11,767 --> 00:09:13,927It's really important for us to have 21000:09:13,927 --> 00:09:16,007these tools because this 21100:09:16,087 --> 00:09:18,327anticipatory grief differs in the sense 21200:09:18,327 --> 00:09:21,207of of it's ongoing, right?Like we haven't 21300:09:21,207 --> 00:09:23,927even got to that tough moment yet. And so 21400:09:23,927 --> 00:09:26,887now it's already very real for 21500:09:26,887 --> 00:09:29,848me. And so it's 21600:09:30,888 --> 00:09:33,568giving me in a sense, giving us time to 21700:09:33,568 --> 00:09:36,088prepare and and I'm 21800:09:36,088 --> 00:09:38,328wondering, I'm hoping that if you know 21900:09:38,328 --> 00:09:40,648this sort of walking through it 22000:09:40,648 --> 00:09:43,608now. I don't know how it'll shifted 22100:09:43,648 --> 00:09:46,568on the other side of things, but what I'm 22200:09:46,648 --> 00:09:48,568recognizing is these these 22300:09:48,808 --> 00:09:50,568tools of 22400:09:51,768 --> 00:09:54,448noticing when I'm in the 22500:09:54,448 --> 00:09:56,688deep emotional, physical, mental, 22600:09:56,688 --> 00:09:58,168emotional experience of it. 22700:10:00,008 --> 00:10:01,848And maybe that's where I'm preparing 22800:10:01,848 --> 00:10:03,688myself even more. And maybe this is where 22900:10:03,688 --> 00:10:05,888you can, you know, play with this if God 23000:10:05,888 --> 00:10:08,648forbid heaven, goddess, universe, 23100:10:09,008 --> 00:10:11,928whatever. Forbid that you too experience 23200:10:11,928 --> 00:10:13,728this at one point, or maybe you found 23300:10:13,728 --> 00:10:16,248this because you are. And so 23400:10:18,168 --> 00:10:20,888really recognizing those those 23500:10:20,888 --> 00:10:23,848cues, those signals from your body, 23600:10:25,288 --> 00:10:27,528from your mind as well. And so 23700:10:27,688 --> 00:10:30,648dropping into the experience of it 23800:10:31,528 --> 00:10:34,088because I've noticed that I'm. 23900:10:34,528 --> 00:10:36,088When I'm really in the 24000:10:37,848 --> 00:10:39,608the anxiousness and the sadness and the 24100:10:39,608 --> 00:10:42,488spiral of of the the deep, 24200:10:42,728 --> 00:10:43,128deep 24300:10:45,449 --> 00:10:48,329tension and and pain of it, 24400:10:48,809 --> 00:10:51,289that when I bring it 24500:10:51,609 --> 00:10:54,329and I drop into my body and I have placed 24600:10:54,329 --> 00:10:57,049my hands on my body and I breathe and I 24700:10:57,049 --> 00:10:59,849feel into where it is, which you know, 24800:11:00,329 --> 00:11:02,489admittedly. In the past I've been so 24900:11:02,489 --> 00:11:04,809reluctant to feel it because it I thought 25000:11:04,809 --> 00:11:06,769it would make it worse. But when we're 25100:11:06,769 --> 00:11:08,889very in our mind, there's so much more 25200:11:08,889 --> 00:11:10,849contributing to that experience. And in 25300:11:10,849 --> 00:11:13,289our body there's this I 25400:11:13,289 --> 00:11:15,009experience it. I should say I'm only 25500:11:15,009 --> 00:11:16,329speaking from personal experience 25600:11:18,089 --> 00:11:20,009that when I bring it into my body and I 25700:11:20,009 --> 00:11:22,729feel it into my body and I approach it 25800:11:22,729 --> 00:11:25,689with this sense of a deep holding 25900:11:25,689 --> 00:11:28,409and love and I imagine that I am, 26000:11:28,569 --> 00:11:31,449I'm. Enveloped and surrounded by 26100:11:31,449 --> 00:11:34,329this deep, unending 26200:11:34,969 --> 00:11:37,689wave and presence of deep, 26300:11:37,689 --> 00:11:40,569deep, deep, pure love. I I hold 26400:11:40,569 --> 00:11:42,769myself in that first and then I go into 26500:11:42,769 --> 00:11:44,729it. So that's bringing an extra layer of 26600:11:44,729 --> 00:11:47,529protection and tools. And then I I hold 26700:11:47,529 --> 00:11:49,609the space for that and it feels like 26800:11:51,289 --> 00:11:53,609I can go in there and I allow the feeling 26900:11:53,609 --> 00:11:55,489to be safe and to be held because that 27000:11:55,489 --> 00:11:58,009part of me that's really sad or that is 27100:11:58,009 --> 00:12:00,170experiencing the grief. Wants to be 27200:12:00,170 --> 00:12:01,890witnessed, wants to be held, wants to be 27300:12:01,890 --> 00:12:04,010seen and loved and support at times, 27400:12:04,010 --> 00:12:05,770right?At times. Sometimes we pull away. 27500:12:06,490 --> 00:12:09,210And so when we can bring ourself into the 27600:12:09,210 --> 00:12:11,770felt sense experiencing of it and really 27700:12:11,770 --> 00:12:14,730name it and honor it, rather than 27800:12:14,810 --> 00:12:17,050attempting to bypass it or push it away 27900:12:17,050 --> 00:12:19,210or just 28000:12:22,250 --> 00:12:24,490avoid it because it's brutal, 28100:12:26,090 --> 00:12:27,810it really gives us the space to feel it 28200:12:27,810 --> 00:12:30,570fully. And that seems strange, 28300:12:30,570 --> 00:12:32,090right?Cause like, why would I want to go 28400:12:32,090 --> 00:12:33,450and do that?Why would I, why would I 28500:12:33,450 --> 00:12:35,130subject myself to that?But I'm telling 28600:12:35,130 --> 00:12:36,930you, it's such an incredible difference. 28700:12:36,930 --> 00:12:39,450Like the how I can explain it is that if 28800:12:39,450 --> 00:12:41,850I'm in it in my mind, it feels like, you 28900:12:41,850 --> 00:12:43,490know, when there's a crazy stormy day out 29000:12:43,490 --> 00:12:45,530on the ocean and the waves are choppy and 29100:12:45,530 --> 00:12:47,530big and the sky is Gray and the water is 29200:12:47,530 --> 00:12:49,930Gray and it just looks like, whoa, it you 29300:12:49,930 --> 00:12:52,130can tell it's a stormy day. That's what 29400:12:52,130 --> 00:12:53,450it feels like when I'm in my mind and 29500:12:53,450 --> 00:12:55,850when I go into my body to feel it, 29600:12:57,890 --> 00:13:00,730it feels like. Being in a peaceful 29700:13:00,730 --> 00:13:03,610Bay and it's just just floating 29800:13:04,890 --> 00:13:07,770and that's right now. 29900:13:08,410 --> 00:13:10,210I know that that can change, but it just 30000:13:10,210 --> 00:13:12,810gives me an opportunity to be present and 30100:13:12,810 --> 00:13:14,730to to love and support yourself. So I'm 30200:13:14,730 --> 00:13:16,091just putting that out there as an 30300:13:16,091 --> 00:13:18,291opportunity and as an option and and 30400:13:18,291 --> 00:13:20,491holding it. And of course, you know, 30500:13:20,491 --> 00:13:22,571these are tools and movement is such a 30600:13:22,571 --> 00:13:25,131big tool and getting support 30700:13:25,131 --> 00:13:26,971surrounding yourself in community, you 30800:13:26,971 --> 00:13:29,411know, if you found this. If you're not a 30900:13:29,411 --> 00:13:31,291listener to the weekly podcast and you 31000:13:31,291 --> 00:13:33,691found this by some magic of the algorithm 31100:13:34,011 --> 00:13:36,691gods, you know, really giving 31200:13:36,691 --> 00:13:38,331yourself the support that you need and 31300:13:38,331 --> 00:13:39,531hoefully you're finding that this is 31400:13:39,531 --> 00:13:42,011helpful, but reaching out to people. Like 31500:13:42,011 --> 00:13:43,731reaching out to people that love you and 31600:13:43,731 --> 00:13:45,211and you know, and I've got to give myself 31700:13:45,211 --> 00:13:48,091some gold stars, giving myself some gold 31800:13:48,091 --> 00:13:50,011stars right now. Because, you know, I've 31900:13:50,011 --> 00:13:51,651told my loved ones, I've told my friends 32000:13:51,651 --> 00:13:53,451that, you know, he's, he's going over the 32100:13:53,451 --> 00:13:54,731bridge on Saturday and 32200:13:58,331 --> 00:14:00,971it's, yeah, it just feels 32300:14:00,971 --> 00:14:03,851so surreal. But I've asked them to 32400:14:03,851 --> 00:14:06,731check in on me and that to me 32500:14:06,731 --> 00:14:08,651feels like a big win because, you know, 32600:14:08,651 --> 00:14:10,331before in my sadness I would just. 32700:14:10,971 --> 00:14:13,531Isolate and recluse. I don't know if 32800:14:13,531 --> 00:14:14,971that's the right word, but I would pull 32900:14:14,971 --> 00:14:17,291away and I know that I will need to do 33000:14:17,291 --> 00:14:18,731that, right. And there's there's some 33100:14:18,731 --> 00:14:20,851internalization that that happens with 33200:14:20,851 --> 00:14:23,171all of this. But I'm protecting myself 33300:14:23,171 --> 00:14:25,371from sliding down that slippery slope 33400:14:25,371 --> 00:14:27,531into deep sadness and depression by 33500:14:27,531 --> 00:14:29,371having people check in on me and feeling 33600:14:29,371 --> 00:14:32,092that love and using the tools and and so 33700:14:33,372 --> 00:14:35,452yeah, I just really hope that. 33800:14:36,572 --> 00:14:38,492Again, the intention for this whole show 33900:14:38,492 --> 00:14:40,412is to normalize these challenges as a 34000:14:40,412 --> 00:14:42,172part of the full spectrum of the human 34100:14:42,172 --> 00:14:45,132experience. And when we love, the natural 34200:14:45,212 --> 00:14:48,052opposite of that is can be lost, right? 34300:14:48,052 --> 00:14:50,012And and it's it's a really 34400:14:50,652 --> 00:14:53,572strange and painful part 34500:14:53,572 --> 00:14:56,092of the human experience is to to love 34600:14:56,092 --> 00:14:58,332some point, someone or so much something 34700:14:58,332 --> 00:15:01,132so much that when they leave 34800:15:01,132 --> 00:15:03,692this physical form that it it 34900:15:03,692 --> 00:15:05,772changes everything for us. 35000:15:06,492 --> 00:15:09,372And that 35100:15:09,372 --> 00:15:11,932external stressor becomes an internal 35200:15:11,932 --> 00:15:14,572challenge. And when our 35300:15:14,572 --> 00:15:16,812patterns, our protective patterns of 35400:15:16,812 --> 00:15:19,652handling stress tend towards the, you 35500:15:19,652 --> 00:15:21,972know, this sort of hypervigilant anxiety 35600:15:21,972 --> 00:15:23,692and worry and what can I do to make this 35700:15:23,692 --> 00:15:25,692easy, you know, and that that spiral or 35800:15:26,172 --> 00:15:29,092if it's the opposite and you tend to kind 35900:15:29,092 --> 00:15:31,212of move into that heaviness of sadness, 36000:15:31,212 --> 00:15:33,732it's. It's really important, especially 36100:15:33,732 --> 00:15:35,292when there is something that it is so 36200:15:35,292 --> 00:15:38,132painfully sad to lose a loved 36300:15:38,132 --> 00:15:40,932one or opportunity or life or 36400:15:40,932 --> 00:15:43,612whatever it is, you know, that has placed 36500:15:43,612 --> 00:15:46,172you in this situation. 36600:15:46,492 --> 00:15:48,573And and so, you know, it's 36700:15:50,853 --> 00:15:53,533at least when it comes to the case 36800:15:53,573 --> 00:15:56,333of, you know, being in this sort of limbo 36900:15:56,333 --> 00:15:58,813period before losing someone, it's 37000:15:59,053 --> 00:16:00,973it's really giving us that perspective 37100:16:01,013 --> 00:16:03,453of. I want to really cherish and enjoy 37200:16:03,533 --> 00:16:05,693every moment, right?And as hard as that 37300:16:05,693 --> 00:16:08,413is and and giving clarity around what 37400:16:08,493 --> 00:16:11,413really, really matters. And that is to 37500:16:11,933 --> 00:16:13,693be fully present, to be expressed in your 37600:16:13,693 --> 00:16:15,893love, to honor yourself, to to recognize 37700:16:15,893 --> 00:16:18,653that all of you is welcome here and to 37800:16:19,693 --> 00:16:21,853really see this as an 37900:16:21,853 --> 00:16:23,933opportunity to 38000:16:26,013 --> 00:16:28,733express your love when you still have the 38100:16:28,733 --> 00:16:31,373time and space to and. The 38200:16:31,373 --> 00:16:33,533beautiful thing is, you know, energy is 38300:16:33,533 --> 00:16:35,213neither created nor destroyed. And you 38400:16:35,213 --> 00:16:37,053know, it's it's always sort of this 38500:16:37,053 --> 00:16:39,373bittersweet thing of, you know, when 38600:16:39,373 --> 00:16:41,413someone passes on people say, oh, they're 38700:16:41,413 --> 00:16:44,253always with you and and it's it 38800:16:44,253 --> 00:16:45,853brings some peace. I feel like for me 38900:16:45,853 --> 00:16:48,253that usually comes later like that, you 39000:16:48,253 --> 00:16:50,053know, the initial grieving period is so 39100:16:50,053 --> 00:16:52,613intense that that it 39200:16:52,613 --> 00:16:55,453doesn't necessarily fill the gap 39300:16:55,613 --> 00:16:58,013right away. You know what I mean?And so 39400:16:59,133 --> 00:17:01,853yeah, I just, I wanted to. Just be real 39500:17:01,853 --> 00:17:04,094with you and and let you know that 39600:17:04,734 --> 00:17:07,054this is where I'm at and and 39700:17:08,334 --> 00:17:10,734and honor you as well. Because the 39800:17:10,734 --> 00:17:13,374reality is, is that life presents 39900:17:13,374 --> 00:17:16,014us with these challenges and 40000:17:16,614 --> 00:17:18,974when we are willing to 40100:17:20,494 --> 00:17:22,294and with something like this, with a 40200:17:22,294 --> 00:17:25,134loss, seeing it 40300:17:25,134 --> 00:17:28,094as an opportunity or a gift. 40400:17:28,654 --> 00:17:31,214Can feel a little bit more 40500:17:31,214 --> 00:17:33,774challenging and a little bit further 40600:17:33,934 --> 00:17:36,814away from, yeah, OK, I can see that here. 40700:17:37,774 --> 00:17:39,294But The thing is, is that 40800:17:40,974 --> 00:17:42,814their presence is a gift in your life 40900:17:43,134 --> 00:17:45,294that whatever it is, whether it's a thing 41000:17:45,294 --> 00:17:47,934or a person or or reality 41100:17:47,934 --> 00:17:50,854shift and there's so much to 41200:17:50,854 --> 00:17:52,894love and so much to appreciate and that's 41300:17:52,894 --> 00:17:55,054a gift, right?And so we want to really 41400:17:55,054 --> 00:17:57,254honor that. And what you're feeling is a 41500:17:57,254 --> 00:17:58,974reflection of the love that you had for 41600:17:58,974 --> 00:18:01,374them. And so then, you know, what is the 41700:18:01,374 --> 00:18:04,054opportunity here?The 41800:18:04,094 --> 00:18:05,494opportunity is to 41900:18:07,054 --> 00:18:09,694really set ourselves up 42000:18:09,854 --> 00:18:12,014and be as tender as possible in the 42100:18:12,014 --> 00:18:14,774process and to use 42200:18:14,814 --> 00:18:17,134these tools, right?One of which 42300:18:17,214 --> 00:18:19,615is power causes. 42400:18:20,095 --> 00:18:22,895So what I want to share with you now. 42500:18:23,615 --> 00:18:26,175Is a practice that will help you 42600:18:26,175 --> 00:18:28,695to give space to yourself if you are 42700:18:28,695 --> 00:18:31,495experiencing anticipatory grief and to 42800:18:31,495 --> 00:18:34,335hold yourself in the moment so 42900:18:34,335 --> 00:18:37,055that you can receive some love. 43000:18:37,055 --> 00:18:39,455Because I know in the tenderness of your 43100:18:39,455 --> 00:18:42,095heart and in this moment, that's what we 43200:18:42,095 --> 00:18:44,495need. We we really need to be 43300:18:44,575 --> 00:18:46,575witnessed and seen and that's what this 43400:18:46,575 --> 00:18:48,895is going to do. And it's so simple 43500:18:50,335 --> 00:18:53,215and so if you're. Watching this 43600:18:53,215 --> 00:18:55,815video on YouTube, you can watch. Keep 43700:18:55,815 --> 00:18:57,655your eyes open. If you're listening to 43800:18:57,655 --> 00:19:00,495the audio of this podcast, then you 43900:19:00,495 --> 00:19:02,175know, as long as it's safe, you're going 44000:19:02,175 --> 00:19:04,975to close your eyes. But 44100:19:05,695 --> 00:19:07,215you know, if you're driving, just listen 44200:19:07,215 --> 00:19:08,735and store this away for later. Just use 44300:19:08,735 --> 00:19:11,535one hand. So what I want you to do is 44400:19:12,175 --> 00:19:15,095I want you to close your eyes for a 44500:19:15,095 --> 00:19:17,295moment and take a big deep breath. 44600:19:19,495 --> 00:19:20,695Breathe it out through your mouth with a 44700:19:20,695 --> 00:19:21,615little bit of sound. 44800:19:26,255 --> 00:19:28,095So as we breathe in through our nose, 44900:19:28,095 --> 00:19:30,335we're going to mentally say the word soft 45000:19:31,055 --> 00:19:33,215and we breathe out. Mentally say the word 45100:19:33,215 --> 00:19:35,776belly. Ready. Try inhale 45200:19:35,776 --> 00:19:38,576soft. Exhale 45300:19:38,576 --> 00:19:41,136belly. And what are you going to do when 45400:19:41,136 --> 00:19:43,896you do that?You're so smart. Soften the 45500:19:43,896 --> 00:19:45,776belly and breathe into it. Ready. Inhale 45600:19:45,776 --> 00:19:48,696soft. Exhale, 45700:19:48,696 --> 00:19:49,136belly. 45800:19:56,596 --> 00:19:58,716And I want you to really move into this 45900:19:58,716 --> 00:20:01,436power pause, knowing that you can leave 46000:20:01,436 --> 00:20:03,356at any time. And of course, seek the 46100:20:03,356 --> 00:20:05,036support if you feel like you need more 46200:20:05,036 --> 00:20:06,436support, speaking with a counselor, 46300:20:06,436 --> 00:20:07,756professionally trained professional 46400:20:08,956 --> 00:20:10,876therapist, et cetera, et cetera. Know 46500:20:10,876 --> 00:20:13,036that they are available for you too. So 46600:20:13,036 --> 00:20:15,596let's take an inhale, and I want you to 46700:20:15,596 --> 00:20:18,236just bring your attention to your body 46800:20:18,556 --> 00:20:20,036and place your hands on your heart. 46900:20:20,816 --> 00:20:22,776Classically, where we tend to experience 47000:20:22,776 --> 00:20:25,056emotions, whether they are uplifting and 47100:20:25,056 --> 00:20:27,616expansive emotions or more challenging 47200:20:27,616 --> 00:20:29,856and contractive or heavier ones like 47300:20:29,936 --> 00:20:32,176this, bring your hands on your chest 47400:20:32,856 --> 00:20:35,696and breathe. Keep the mantra going 47500:20:35,696 --> 00:20:36,336soft 47600:20:38,256 --> 00:20:40,096belly. Snug your arms in a little bit 47700:20:40,096 --> 00:20:41,536closer, and that might mean bringing your 47800:20:41,536 --> 00:20:43,296hands into a, you know, a slightly more 47900:20:43,296 --> 00:20:45,216overlap position, but hold your body 48000:20:45,216 --> 00:20:45,776closer. 48100:20:49,456 --> 00:20:51,337And if it's safe for you to do so, just 48200:20:51,337 --> 00:20:54,257gently sway, gently sway 48300:20:54,257 --> 00:20:56,257yourself forward and back. Again, if 48400:20:56,257 --> 00:20:58,017you're driving, you know, just do what 48500:20:58,017 --> 00:21:00,017you can or just listen. If you're fully 48600:21:00,017 --> 00:21:01,697in the experience, close your eyes and 48700:21:01,697 --> 00:21:04,177gently sway yourself forward and back. 48800:21:06,977 --> 00:21:08,097And if it's a thing that you're 48900:21:08,097 --> 00:21:10,417comfortable with, imagine that you are 49000:21:10,737 --> 00:21:13,697maybe in a beautiful, calm 49100:21:13,857 --> 00:21:16,297ocean, or maybe you prefer a 49200:21:16,297 --> 00:21:18,657hammock. And you're just gently getting 49300:21:18,657 --> 00:21:21,577rocked back and forth, held 49400:21:21,577 --> 00:21:23,937in place by this beautiful 49500:21:23,937 --> 00:21:26,577envelopment of this warm, 49600:21:27,217 --> 00:21:29,057deep, pure, 49700:21:29,457 --> 00:21:31,617loving, energetic presence 49800:21:32,017 --> 00:21:34,337all the way around your body and your 49900:21:34,337 --> 00:21:37,097being. Feel yourself getting held 50000:21:37,097 --> 00:21:37,617by it. 50100:21:40,337 --> 00:21:42,577Breathe. If that feels like a little bit 50200:21:42,577 --> 00:21:44,697out there for you, no worries. Just hold 50300:21:44,697 --> 00:21:47,377the the pose, rock back and forward, 50400:21:47,377 --> 00:21:50,257hands on your body, gently breathing in 50500:21:50,257 --> 00:21:50,657and out, 50600:21:55,297 --> 00:21:58,017and then gradually come to a 50700:21:58,017 --> 00:21:58,417stop 50800:22:01,617 --> 00:22:02,257and stay. 50900:22:06,338 --> 00:22:07,298Take another breath 51000:22:09,338 --> 00:22:10,498and notice how you feel. 51100:22:13,218 --> 00:22:15,858So this power pause is part 51200:22:16,058 --> 00:22:18,498of the full episode 51300:22:19,098 --> 00:22:21,938of Navigating Anticipatory Grief on the 51400:22:21,938 --> 00:22:24,138podcast, which is the Movement, Mind and 51500:22:24,138 --> 00:22:26,698Meaning podcast, or if you 51600:22:26,978 --> 00:22:29,898happen to be. Listening to this and 51700:22:29,898 --> 00:22:31,938want to watch the video, it's over on 51800:22:31,938 --> 00:22:34,098YouTube. OK, so wherever you're at, 51900:22:34,098 --> 00:22:35,978there's more for you, right?And if you 52000:22:35,978 --> 00:22:37,418need to see the visual, that's what the 52100:22:37,418 --> 00:22:40,138YouTube clip of the power pause is for. 52200:22:40,138 --> 00:22:41,378And if you're catching just the power 52300:22:41,378 --> 00:22:43,418pause, make sure to listen or watch the 52400:22:43,418 --> 00:22:45,218whole episode because there's a lot more 52500:22:45,218 --> 00:22:47,778in there for you. So 52600:22:51,538 --> 00:22:53,778yeah, I think that's all I have for 52700:22:53,778 --> 00:22:56,618today. I. 52800:22:56,898 --> 00:22:59,818Receive your love and I send it back to 52900:22:59,938 --> 00:23:02,658you and just honor you and hold you and 53000:23:03,298 --> 00:23:04,818and you know whether you're in this 53100:23:04,818 --> 00:23:06,498reality right here, right now, 53200:23:07,938 --> 00:23:10,658there isn't an inevitable, well, that was 53300:23:10,658 --> 00:23:12,738hard to say. Inevitably, 53400:23:13,618 --> 00:23:15,778there will be a moment when someone that 53500:23:15,778 --> 00:23:17,898you love or maybe you 53600:23:19,338 --> 00:23:21,939deal with this. And so please feel free 53700:23:21,939 --> 00:23:23,939to share this episode with them or just 53800:23:23,939 --> 00:23:25,539hold this knowledge in your heart that 53900:23:25,539 --> 00:23:27,339this is a very real experience 54000:23:28,219 --> 00:23:30,419and it is 54100:23:31,619 --> 00:23:32,499a beautiful 54200:23:35,219 --> 00:23:38,179evidence and reflection of the love 54300:23:38,179 --> 00:23:40,419and appreciation that you felt for 54400:23:40,419 --> 00:23:42,299whatever it is. Maybe it's a pet, maybe 54500:23:42,299 --> 00:23:44,979it's a parent, maybe it's, you know, a 54600:23:44,979 --> 00:23:47,139partner, I don't know, something else, 54700:23:47,459 --> 00:23:50,379health, you know, and 54800:23:50,379 --> 00:23:51,939so. I really, 54900:23:54,339 --> 00:23:56,379I'm sending you a lot of love and 55000:23:58,019 --> 00:23:59,979I really just honor yourself. And so the 55100:23:59,979 --> 00:24:02,019other thing is, is that, you know, the 55200:24:02,019 --> 00:24:04,339physicality of of grief and sadness is 55300:24:04,339 --> 00:24:06,499just to really to nurture yourself. You 55400:24:06,499 --> 00:24:08,059know, I just stood before I got on here 55500:24:08,059 --> 00:24:09,379and I was like, I was hungry, I was 55600:24:09,379 --> 00:24:11,259hungry and I stood in front of the fridge 55700:24:11,259 --> 00:24:13,619and I got over there and I I just stared 55800:24:13,619 --> 00:24:16,259at it, you know 55900:24:17,219 --> 00:24:18,179So just know that. 56000:24:22,659 --> 00:24:25,539That whatever it 56100:24:25,539 --> 00:24:27,219is, is temporary. 56200:24:28,339 --> 00:24:30,899And that's both beautiful and 56300:24:30,899 --> 00:24:32,979challenging at the same time. And the 56400:24:32,979 --> 00:24:35,539depth of what you're experiencing will 56500:24:35,619 --> 00:24:38,580gradually soften. And 56600:24:39,140 --> 00:24:41,260again, beautiful and challenging at the 56700:24:41,260 --> 00:24:42,540same time. It's like we don't want to 56800:24:42,540 --> 00:24:43,860lose them. I don't want this to ever get 56900:24:43,860 --> 00:24:46,500any easier, but I do at the same time. So 57000:24:47,100 --> 00:24:49,260it's strange. So I guess I'll just stand 57100:24:49,260 --> 00:24:51,260there and just, you know. Just put a pin 57200:24:51,260 --> 00:24:52,740in that that this is a strange part of 57300:24:52,740 --> 00:24:54,060our human experience, but it's a 57400:24:54,060 --> 00:24:56,820vulnerability that you know 57500:24:57,380 --> 00:24:59,780that we want to be mindful of and 57600:24:59,780 --> 00:25:02,020compassionate about so that 57700:25:02,980 --> 00:25:05,620and if you notice that you are moving 57800:25:05,700 --> 00:25:08,020further into other 57900:25:08,020 --> 00:25:10,580challenges that you have from the mental 58000:25:10,580 --> 00:25:13,460health perspective, then really honoring 58100:25:13,460 --> 00:25:16,140that and and seeking support, 58200:25:16,580 --> 00:25:18,100right, seeking support whether that's 58300:25:18,100 --> 00:25:20,740through. Counseling, therapy, movement 58400:25:20,740 --> 00:25:23,220modalities, you know, medication, 58500:25:24,820 --> 00:25:26,980talking to, you know, someone you love, 58600:25:26,980 --> 00:25:28,340etcetera, etcetera, etcetera. You know 58700:25:28,340 --> 00:25:29,700the, you know the avenues. But I'm just 58800:25:29,700 --> 00:25:31,860putting that out there because sometimes 58900:25:32,180 --> 00:25:33,860as much as this is really powerful to 59000:25:33,860 --> 00:25:35,420have these tools and to hold yourself in 59100:25:35,420 --> 00:25:37,140a rock and do those, you know, more 59200:25:37,860 --> 00:25:39,580nervous system regulation tools that we 59300:25:39,580 --> 00:25:42,180were doing there in the power pause, it's 59400:25:42,180 --> 00:25:44,580also time for you to receive love. 59500:25:45,060 --> 00:25:47,420And support and to be held as well. And 59600:25:47,420 --> 00:25:49,620that's what the power pause did. But can 59700:25:49,620 --> 00:25:51,740you do it in a way that you know you 59800:25:51,740 --> 00:25:54,341align with that you you feel is what you 59900:25:54,341 --> 00:25:57,261need. But reach out, you 60000:25:57,261 --> 00:25:59,421know, reach out and and take care of 60100:25:59,421 --> 00:26:01,221yourself because it's never easy to lose 60200:26:01,221 --> 00:26:03,741something or someone. And so sending you 60300:26:03,741 --> 00:26:06,661a lot of love and Bailey 60400:26:06,661 --> 00:26:08,421is at his other family's right now, but 60500:26:08,501 --> 00:26:09,861I'm going to go pick him up in a little 60600:26:09,861 --> 00:26:10,661bit and we're going to, 60700:26:14,381 --> 00:26:16,021yeah. We're going to have some time 60800:26:16,021 --> 00:26:17,861together. So 60900:26:19,221 --> 00:26:21,301again, it's, yeah, I'm going to stop. I 61000:26:21,301 --> 00:26:23,221love you. Have a good rest of your day. 61100:26:23,381 --> 00:26:25,141Take good care of yourself. And before I 61200:26:25,141 --> 00:26:28,061go, squeeze your furries. Love your loved 61300:26:28,061 --> 00:26:30,181ones. Appreciate this day. 61400:26:31,061 --> 00:26:34,021Go. Do it. Live. Time is now. 61500:26:34,941 --> 00:26:37,541OK. I love you. Bye. 61600:26:39,221 --> 00:26:41,701Thank you so much for listening. I hope 61700:26:41,701 --> 00:26:43,581you really enjoyed this episode and got a 61800:26:43,581 --> 00:26:46,501lot out of it. Please let me know 61900:26:46,541 --> 00:26:48,261what landed for you by taking a 62000:26:48,261 --> 00:26:50,381screenshot and sharing your takeaways on 62100:26:50,381 --> 00:26:52,701your Instagram stories. Make sure to tag 62200:26:52,701 --> 00:26:55,541me at I am Megan Nolan for a 62300:26:55,541 --> 00:26:58,421shout out and future episodes. And 62400:26:58,821 --> 00:27:01,221don't forget to grab all the goodies that 62500:27:01,221 --> 00:27:03,301we mentioned during the episode because 62600:27:03,301 --> 00:27:05,661you're gonna love them. So all the links 62700:27:05,661 --> 00:27:08,542are in the show notes. So, until next 62800:27:08,542 --> 00:27:11,142time, cheers to you living on 62900:27:11,142 --> 00:27:12,262purpose every day.

Does your brain like to tell you that anxiety & depression is a "YOU" problem?  Maybe you've been beating yourself up, thinking you're just not trying hard enough with self-care, or that everyone else has figured out something you haven't... Let me tell you - it's time to flip that story on its head! Join me and my guest Dr. Nicole Woodward as we dive into: Super simple (and totally free!) tests you can do that'll tell you WAY more about your stress levels than doctor's visits The game-changing piece of the self-care puzzle you might be missing (hint: it's not another meditation app!) A powerful technique to shift your nervous system from chaos to calm - and yes, it actually works! Perfect for anyone who's tired of being told "calm down" or "think positive" when you know there's got to be more to the story! Sign up for Dr Nicole's free class  "Your Body's Blueprint" The 5 minute protocol to improve your stress, anxiety & energy right here:  https://www.mobilityathletes.com/bodyblueprint Want to do the Power Pause that Dr Nicole lead us through?  More about Dr Nicole: Being drawn to healing from a very young age, Dr. Nicole Woodard decided at age 10 she would be a physical therapist and graduated with her doctorate in physical therapy in 2010 from University of Evansville. Consistently intrigued by holistic and collaborative healing, she worked with Division I athletics and professional athletes. In 2017, she opened Mobility Athletes and began to teach and train internationally. In 2020, after witnessing the accident and death of a fellow Ironman athlete, Nicole left corporate health care. Her symptoms of burnout and health concerns were at an all time high and she felt she was constantly falling short especially with her family and self. She combined her doctorate in physical therapy, mindset and breathwork certifications, her own healing journey, and a decade working with professional level athletes to create the Happiness Cycle. The Happiness Cycle ends taking care of everyone and everything else and allows you to take care of yourself too! Nicole continues to carry 40+ certifications and is a licensed business and life coach and physical therapist . Dr. Nicole teaches and speaks about how leaders can escape hustle and burn out to achieve clarity and fulfillment in business, relationships, and your own health. And she will both teach and inspire you to do sustainable work you are proud of. Connect with Dr Nicole here:  Https://www.instagram.com/mobilityathletes https://www.mobilityathletes.com/happinesscycle      Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:05,600 --> 00:00:07,960Well, hello everybody, and 200:00:08,000 --> 00:00:10,800welcome back to the Movement, 300:00:10,800 --> 00:00:13,040Mind and Meaning podcast. I'm so 400:00:13,040 --> 00:00:15,920excited becauseWe have 500:00:15,920 --> 00:00:18,800our first in-person guest in this new 600:00:18,800 --> 00:00:20,880incarnation expression of the show with 700:00:20,880 --> 00:00:23,840us today. My dear friend Doctor Nicole 800:00:23,840 --> 00:00:26,320is with us. Hello. Good to have you. 900:00:26,680 --> 00:00:28,800Hello. I'm so excited. Thank you for 1000:00:28,800 --> 00:00:31,600having me. I'm so excited to just for 1100:00:31,600 --> 00:00:33,440everyone to be listening and for us to be 1200:00:33,440 --> 00:00:36,000able to share together today. Beautiful. 1300:00:36,000 --> 00:00:37,600All right. So whether you're watching or 1400:00:37,600 --> 00:00:39,560listening, we are going to be diving into 1500:00:39,560 --> 00:00:41,280a really interesting conversation. So I 1600:00:41,280 --> 00:00:42,840thought Doctor Nicole would be the really 1700:00:42,840 --> 00:00:45,080beautiful first person to come on because 1800:00:45,080 --> 00:00:46,960of the work that she does specifically 1900:00:46,960 --> 00:00:49,680around. Making the invisible 2000:00:49,680 --> 00:00:51,440visible. Because we all know when it 2100:00:51,440 --> 00:00:53,440comes to mental health challenges, a lot 2200:00:53,440 --> 00:00:56,001of times it can feel like we are waging 2300:00:56,001 --> 00:00:58,001this invisible battle that nobody can 2400:00:58,001 --> 00:01:00,801see, but holy damn can we feel it. And I 2500:01:00,801 --> 00:01:02,321know I've had moments where I just wanted 2600:01:02,321 --> 00:01:04,081it to be visible so people could see how 2700:01:04,081 --> 00:01:06,001challenging it was or see the reality of 2800:01:06,001 --> 00:01:08,401what I was dealing with. And so actually 2900:01:08,481 --> 00:01:10,721in her beautiful work and in her practice 3000:01:10,721 --> 00:01:12,641and with her clients and students and in 3100:01:12,641 --> 00:01:14,841her research. Doctor Nicole is doing some 3200:01:14,841 --> 00:01:16,201really powerful work that's really going 3300:01:16,201 --> 00:01:17,641to give you some clarity and 3400:01:17,641 --> 00:01:20,201understanding around how we can make the 3500:01:20,201 --> 00:01:22,761shift in this conversation. And so let's 3600:01:22,761 --> 00:01:25,041start. I'm not going to read your bio 3700:01:25,041 --> 00:01:26,481because it's really impressive and 3800:01:26,481 --> 00:01:28,041there's all sorts of letters and this and 3900:01:28,041 --> 00:01:29,281that and accreditations and 4000:01:29,281 --> 00:01:30,721certifications and the million and one 4100:01:30,721 --> 00:01:32,281things. So if you want to dive into all 4200:01:32,281 --> 00:01:34,041of that with Doctor Nicole, go ahead and 4300:01:34,041 --> 00:01:35,921read her bio because it's incredible. But 4400:01:36,001 --> 00:01:37,521will you please take us to the degree 4500:01:37,521 --> 00:01:39,281that you feel comfortable with, to a 4600:01:39,281 --> 00:01:41,201point in your journey where you had a 4700:01:41,201 --> 00:01:44,081moment where you realized woof. This 4800:01:44,081 --> 00:01:45,841is challenging. This isn't working or 4900:01:45,841 --> 00:01:47,841something that led you to do the work 5000:01:47,841 --> 00:01:49,641that you are doing today and that you're 5100:01:49,641 --> 00:01:52,001going to share with us today. Yeah, 5200:01:52,561 --> 00:01:54,721it was August 5300:01:55,521 --> 00:01:57,921of 2022. I 5400:01:58,641 --> 00:02:01,481was laying in my bathtub at the 5500:02:01,481 --> 00:02:04,121end of a day, and I felt honestly like a 5600:02:04,121 --> 00:02:05,841failure as a mom, 5700:02:06,561 --> 00:02:08,801wife, business owner, 5800:02:09,961 --> 00:02:10,961as a human being. 5900:02:12,241 --> 00:02:15,201And I just kept on this 6000:02:15,201 --> 00:02:17,921loop in my mind. I kept saying, I can't 6100:02:17,921 --> 00:02:20,881keep doing this. I can't keep 6200:02:21,161 --> 00:02:24,081doing this. And I 6300:02:24,081 --> 00:02:26,441got out of the bathtub. I went and got my 6400:02:26,441 --> 00:02:29,201computer and I sent out an e-mail 6500:02:30,081 --> 00:02:32,001and that e-mail said 6600:02:33,121 --> 00:02:35,681mobility, physical therapy is closing. 6700:02:36,721 --> 00:02:38,961I do not know if we will ever open again. 6800:02:39,281 --> 00:02:42,082Here are three practitioners that I 6900:02:42,082 --> 00:02:44,082recommend you transitioning your care to. 7000:02:44,802 --> 00:02:46,562If you have any problems, please reach 7100:02:46,562 --> 00:02:49,362out. My team will be able to help you and 7200:02:49,362 --> 00:02:51,602I will cover your cost for 30 days of 7300:02:51,602 --> 00:02:54,402transitioning. And I 7400:02:54,402 --> 00:02:57,362closed my business down. I honestly 7500:02:57,362 --> 00:03:00,122thought I would never work again, which a 7600:03:00,122 --> 00:03:01,762lot of us probably listening to this 7700:03:01,762 --> 00:03:03,762podcast, that you might be an 7800:03:03,762 --> 00:03:05,922overachiever to and you might get a lot 7900:03:06,122 --> 00:03:08,642of self-worth. self-importance, 8000:03:09,282 --> 00:03:12,082but also just your life mission may be to 8100:03:12,082 --> 00:03:13,762help people. I wanted to change the 8200:03:13,762 --> 00:03:16,642world. I wanted to be able to know that 8300:03:16,722 --> 00:03:18,882at least one person's life had been 8400:03:18,882 --> 00:03:21,362changed because I had been in it. And 8500:03:21,362 --> 00:03:23,642so effectively cutting out 8600:03:23,922 --> 00:03:25,362something. I wanted to be a physical 8700:03:25,362 --> 00:03:27,562therapist since I was 10. So I closed 8800:03:27,562 --> 00:03:30,282down my business. I was done being a 8900:03:30,282 --> 00:03:32,282physical therapist. I had no idea what I 9000:03:32,282 --> 00:03:34,602was going to do, and I had no idea if I 9100:03:34,602 --> 00:03:37,362would ever work again. And 9200:03:37,522 --> 00:03:39,762I didn't for seven 9300:03:39,762 --> 00:03:42,642months. That was really the precipice of 9400:03:42,642 --> 00:03:45,522change for me, where everything 9500:03:45,522 --> 00:03:47,522that I do now was really solidified and 9600:03:47,522 --> 00:03:48,002created. 9700:03:50,802 --> 00:03:52,842Wow. Well, thank you for your honesty and 9800:03:52,842 --> 00:03:55,402your vulnerability. And I'm sure whether 9900:03:55,402 --> 00:03:57,922people can relate to that best hub moment 10000:03:58,322 --> 00:04:00,962to that degree or just to some degree, 10100:04:01,362 --> 00:04:03,242many of us have experienced that moment, 10200:04:03,242 --> 00:04:05,202and and I've certainly heard myself say 10300:04:05,202 --> 00:04:08,162those things. To myself of I can't keep 10400:04:08,162 --> 00:04:09,642doing this. I don't want to do it like 10500:04:09,642 --> 00:04:12,082this anymore. And so thank you for 10600:04:12,082 --> 00:04:14,642sharing that. And and so as you 10700:04:14,642 --> 00:04:16,882begin to explore how to do this 10800:04:16,882 --> 00:04:19,682differently and go deeper with your 10900:04:19,682 --> 00:04:21,522work, obviously as a physical therapist, 11000:04:21,762 --> 00:04:22,922you're working very much with the 11100:04:22,922 --> 00:04:25,842physical form and the body. And at 11200:04:25,842 --> 00:04:28,162the core of that is our nervous system 11300:04:28,562 --> 00:04:31,523and how we move and how we feel. And 11400:04:31,523 --> 00:04:34,363so can we start there?Can we talk a 11500:04:34,363 --> 00:04:36,763little bit about what you have uncovered 11600:04:36,763 --> 00:04:39,283in your research, in your practice?around 11700:04:39,483 --> 00:04:41,523what's happening at the invisible level 11800:04:41,523 --> 00:04:43,843inside our body, and why it's so 11900:04:43,843 --> 00:04:46,803important for us to understand 12000:04:46,803 --> 00:04:49,003this a little bit more at at a, you know, 12100:04:49,003 --> 00:04:51,683a lay person, and at a, you know, to a 12200:04:51,683 --> 00:04:53,083level where people like, oh, I learned 12300:04:53,083 --> 00:04:54,323something, but not so that they're like, 12400:04:54,363 --> 00:04:55,843whoops, I guess I didn't get my degree 12500:04:55,843 --> 00:04:56,963today. I don't know what she's talking 12600:04:56,963 --> 00:04:59,923about to the degree thatyou know, 12700:05:00,403 --> 00:05:02,483the other person like myself can 12800:05:02,483 --> 00:05:04,483understand why it's important that 12900:05:04,483 --> 00:05:06,723biochemically, like IE what's happening 13000:05:06,723 --> 00:05:09,363inside our body is really important for 13100:05:09,363 --> 00:05:10,963this conversation around mental health 13200:05:10,963 --> 00:05:13,683because of how it affects us. But also 13300:05:13,683 --> 00:05:15,883the maybe can we talk a little bit about 13400:05:16,003 --> 00:05:18,563the the stigma around like, oh, this is 13500:05:18,563 --> 00:05:20,163invisible, it's not that big of a thing, 13600:05:20,163 --> 00:05:21,803but you've uncovered that it is a big 13700:05:21,803 --> 00:05:23,923thing. So let's talk about how what's 13800:05:23,923 --> 00:05:25,683happening at the biochemical level being 13900:05:25,963 --> 00:05:28,043essential for this conversation and the 14000:05:28,043 --> 00:05:29,403depth of our each of us having 14100:05:29,483 --> 00:05:32,323misunderstanding. Yeah, so I 14200:05:32,323 --> 00:05:33,923think it's really interesting if you 14300:05:33,963 --> 00:05:36,523imagine right now that all of a 14400:05:36,523 --> 00:05:39,203sudden you started having dizzy spells. 14500:05:39,443 --> 00:05:40,963So you woke up and you're like, oh, I 14600:05:40,963 --> 00:05:43,523feel a little bit dizzy and it went away 14700:05:43,603 --> 00:05:45,283and you'd go back up throughout your day, 14800:05:45,283 --> 00:05:46,483but it kind of sits in the back of your 14900:05:46,483 --> 00:05:49,283mind. And then all of a sudden you move 15000:05:49,283 --> 00:05:50,843again and you're dizzy again. And then 15100:05:50,843 --> 00:05:52,243all of a sudden the dizzy spells start 15200:05:52,243 --> 00:05:54,723lasting longer and longer. What would you 15300:05:54,723 --> 00:05:57,683do?You would probably go to 15400:05:57,683 --> 00:06:00,643the doctorAnd you would probably 15500:06:00,643 --> 00:06:03,523expect that they would run some 15600:06:03,523 --> 00:06:06,483sort of test to ensure what was going 15700:06:06,483 --> 00:06:09,203on with you. Now, the 15800:06:09,363 --> 00:06:12,163really tragic and scary fact is that 15900:06:12,323 --> 00:06:14,723somewhere between 85 to 90% of 16000:06:14,723 --> 00:06:16,964every single doctor's visit has been 16100:06:16,964 --> 00:06:19,524tracked to be stress related. So that 16200:06:19,524 --> 00:06:21,284mental health component, that mental 16300:06:21,284 --> 00:06:24,004wellness component. And yet 16400:06:24,404 --> 00:06:26,884there are very few, if any 16500:06:26,884 --> 00:06:29,604doctorsthat actually could tell you a 16600:06:29,604 --> 00:06:32,244test they can do to check 16700:06:32,404 --> 00:06:33,924your mental wellness and your mental 16800:06:33,924 --> 00:06:36,404health. Instead, they look at the 16900:06:36,404 --> 00:06:38,404symptoms and they say, that seems like 17000:06:38,404 --> 00:06:40,644anxiety and they prescribe a medication. 17100:06:41,164 --> 00:06:42,444And I have nothing wrong with 17200:06:42,444 --> 00:06:44,284medications. There's times and places and 17300:06:44,284 --> 00:06:46,564these are really important things that we 17400:06:46,564 --> 00:06:48,124might need. So this isn't a 17500:06:48,484 --> 00:06:50,644anti-medication conversation. This is a 17600:06:50,644 --> 00:06:52,564pro testing 17700:06:53,284 --> 00:06:56,244conversation. So why are 17800:06:56,244 --> 00:06:58,644we not testing the chemicals of the brain? 17900:06:58,644 --> 00:06:59,804And people are like, well, I didn't even 18000:06:59,804 --> 00:07:01,524know a test existed. Well, there there's 18100:07:01,524 --> 00:07:02,884lots of them. They're called 18200:07:02,884 --> 00:07:04,844neurotransmitter testing. And it's really 18300:07:04,844 --> 00:07:07,364where we can look at your serotonin, 18400:07:08,084 --> 00:07:10,324you know, the chemical that that more 18500:07:10,324 --> 00:07:13,204like happy chemical. Your oxytocin, 18600:07:13,364 --> 00:07:15,764can you connect with other people?Your 18700:07:15,764 --> 00:07:17,884dopamine. Dopamine actually isn't a 18800:07:17,884 --> 00:07:20,804pleasure chemical. It's a, I like to call 18900:07:20,804 --> 00:07:23,044it the I told you so chemical 19000:07:23,364 --> 00:07:25,644because it gets boosted every time the 19100:07:25,644 --> 00:07:27,324brain thinks something's gonna happen and 19200:07:27,324 --> 00:07:29,484then that thing happens. That is, it's a 19300:07:29,484 --> 00:07:32,404predictability chemical. And 19400:07:32,484 --> 00:07:35,364so you can imagine if your dopamine is 19500:07:35,364 --> 00:07:38,244lowAnd yet you 19600:07:38,244 --> 00:07:40,724might be running around mentally saying, 19700:07:40,804 --> 00:07:42,324I can't do anything right, I can't do 19800:07:42,324 --> 00:07:43,484anything right, I can't do anything 19900:07:43,484 --> 00:07:46,364right. Well, your dopamine is 20000:07:46,364 --> 00:07:47,844the reason that you're saying that, 20100:07:48,164 --> 00:07:50,404because your dopamine is low. It's 20200:07:50,404 --> 00:07:52,924constantly thinking that I predict 20300:07:52,924 --> 00:07:53,924something and it doesn't happen. I 20400:07:53,924 --> 00:07:55,284predict something and it doesn't happen. 20500:07:55,604 --> 00:07:57,764And oftentimes in my business, I hear 20600:07:57,764 --> 00:08:00,644people say, I set goals, but I don't like 20700:08:00,644 --> 00:08:02,564to set them because I never can achieve 20800:08:02,564 --> 00:08:05,525them, I never get there. And then we 20900:08:05,525 --> 00:08:06,925look at their dopamine and their 21000:08:06,925 --> 00:08:09,605serotonin and it's extremely low. And 21100:08:09,605 --> 00:08:11,125then these are also how you get those 21200:08:11,125 --> 00:08:13,405diagnoses of adrenal fatigue that 21300:08:13,405 --> 00:08:14,725integrative and functional medicine 21400:08:14,725 --> 00:08:17,285practitioners are getting. And it brings 21500:08:17,285 --> 00:08:19,045up a bigger conversation of 21600:08:19,285 --> 00:08:22,045biochemically, why are we not 21700:08:22,045 --> 00:08:24,645testing these things?And I'll be 21800:08:24,645 --> 00:08:26,605honest, I think one of the reasons is 21900:08:26,605 --> 00:08:28,965because it's easier for us as a 22000:08:28,965 --> 00:08:31,685society to say your mental wellness 22100:08:31,685 --> 00:08:34,485condition is a you problem. And if 22200:08:34,485 --> 00:08:36,405you think that too, you're just like, Oh 22300:08:36,405 --> 00:08:38,925my gosh, I'm just lazy or I just need to 22400:08:38,925 --> 00:08:41,125suck it up. I need to be more consistent 22500:08:41,605 --> 00:08:43,765and there's not. Or I'm just, I'm always 22600:08:43,765 --> 00:08:45,605stressed. I'm just a stressed out person. 22700:08:45,605 --> 00:08:48,565I'm very type A and no one's ever 22800:08:48,565 --> 00:08:50,485looked at their brain chemicals to know 22900:08:50,485 --> 00:08:53,365like. Is that actually my personality?Or 23000:08:53,365 --> 00:08:55,725do I have a brain chemical deficiency or 23100:08:55,725 --> 00:08:58,405maybe like, you know, hyperactive in some 23200:08:58,405 --> 00:09:00,725area that's actually causing that part of 23300:09:00,725 --> 00:09:02,845my personality to come out in order for 23400:09:02,845 --> 00:09:05,405me to survive in this world?It becomes a 23500:09:05,405 --> 00:09:07,365very different conversation and a much 23600:09:07,365 --> 00:09:10,245more empowering one. Wow, 23700:09:10,245 --> 00:09:11,925that's huge, because that's the thing I 23800:09:11,925 --> 00:09:13,525think most people don't even realize 23900:09:13,525 --> 00:09:15,685until I you know learned from you via 24000:09:15,685 --> 00:09:17,525your social media, so props to you, that 24100:09:17,765 --> 00:09:19,525there are even word tests about this sort 24200:09:19,525 --> 00:09:20,965of thing, because it's never been the 24300:09:20,965 --> 00:09:22,645case for me. You know Anytime I've gone 24400:09:22,645 --> 00:09:25,285to a practitioner, whether it's 24500:09:25,285 --> 00:09:27,765more naturopathic or traditional 24600:09:27,765 --> 00:09:29,845allopathic medicine, you know we talk 24700:09:29,845 --> 00:09:31,205about the symptoms and then, yeah, here 24800:09:31,205 --> 00:09:32,485you go, here's some medications that 24900:09:32,485 --> 00:09:34,645would work. I just came in here like 20 25000:09:34,645 --> 00:09:35,765minutes ago and you're gonna have me 25100:09:35,765 --> 00:09:37,685walking out with a prescription, which I 25200:09:37,725 --> 00:09:40,645am not adverse to, as Ilove that you said 25300:09:40,645 --> 00:09:43,045it's a protesting conversation. And so 25400:09:43,045 --> 00:09:44,645there's a time and a place for medication 25500:09:44,645 --> 00:09:46,885for sure. But what we're looking at our 25600:09:46,885 --> 00:09:48,805mind and body tools to support people 25700:09:48,805 --> 00:09:51,165thriving beyond these challenges. And 25800:09:51,165 --> 00:09:52,686that's really what you're speaking to. 25900:09:52,686 --> 00:09:54,726What I'm hearing you say is an 26000:09:54,726 --> 00:09:57,606understanding, a level of clarity that 26100:09:57,606 --> 00:10:00,006these tests are bringing that it's maybe, 26200:10:00,086 --> 00:10:02,086you know, it's it goes deeper than, oh, 26300:10:02,086 --> 00:10:04,406this is just who I am. Well, if it is 26400:10:04,886 --> 00:10:06,246what's happening inside your body and 26500:10:06,246 --> 00:10:08,406inside your your nervous system, that's 26600:10:08,766 --> 00:10:10,086That's really important for us to be 26700:10:10,086 --> 00:10:12,166aware of. And so you spoke to some tests 26800:10:12,166 --> 00:10:13,766there as far as your neurotransmitter 26900:10:13,766 --> 00:10:16,326testing. You mentioned another one that's 27000:10:16,326 --> 00:10:18,086really interesting that I think is really 27100:10:18,086 --> 00:10:19,526relevant to this conversation. 27200:10:19,526 --> 00:10:21,526Considering the focus of movement being 27300:10:21,526 --> 00:10:23,206mind medicine, movement being body 27400:10:23,206 --> 00:10:25,326medicine, one of the tests that you use 27500:10:25,446 --> 00:10:28,406is about spinal. excuse me, 27600:10:28,406 --> 00:10:31,286spinal mobility to determine how 27700:10:31,286 --> 00:10:33,686sensitive we are to stress and and in 27800:10:33,686 --> 00:10:35,206relation to our mental wellness. So can 27900:10:35,206 --> 00:10:37,286you talk about that relationship between 28000:10:37,446 --> 00:10:40,046spinal mobility and mental 28100:10:40,046 --> 00:10:42,966wellness, please?Yes, I would 28200:10:42,966 --> 00:10:45,766love to preface to that there research 28300:10:45,766 --> 00:10:48,686wise, there are actually several tests. 28400:10:48,686 --> 00:10:51,446So CO2 tolerance is one test that you 28500:10:51,446 --> 00:10:53,926can do in two minutes or less. that will 28600:10:53,926 --> 00:10:56,366note your sensitivity to stress. And you 28700:10:56,366 --> 00:10:58,166don't need, it's it's free. Like every 28800:10:58,166 --> 00:10:59,566test that I'm getting ready to talk about 28900:10:59,606 --> 00:11:01,766is is free. Heart rate 29000:11:01,766 --> 00:11:04,326variability, you need a wearable, 29100:11:04,406 --> 00:11:06,766but a lot of people have them. So it's 29200:11:06,766 --> 00:11:08,646it's fairly easy access and it's free. 29300:11:08,886 --> 00:11:10,686And that tells you how healthy your 29400:11:10,686 --> 00:11:12,246nervous system is, specifically your 29500:11:12,246 --> 00:11:13,886vagus nerve, which we can dive into 29600:11:13,926 --> 00:11:16,806deeper if we want to. And then 29700:11:17,286 --> 00:11:20,086grip test score, you can go in, 29800:11:20,086 --> 00:11:21,326almost any physical therapist, 29900:11:21,326 --> 00:11:22,726occupational therapist, personal 30000:11:22,726 --> 00:11:24,566trainers, a lot of timeshave them. Grip 30100:11:24,566 --> 00:11:26,886test score also gives you your readiness. 30200:11:26,886 --> 00:11:29,846How ready are you for stress?And 30300:11:29,846 --> 00:11:31,846then the one that we're also talking 30400:11:31,846 --> 00:11:34,806about here is spinal mobility. So how 30500:11:34,806 --> 00:11:37,366flexible are the three parts of your 30600:11:37,366 --> 00:11:39,126spine?So we have your neck, we've got 30700:11:39,126 --> 00:11:40,607your mid back, you know, that area in 30800:11:40,607 --> 00:11:41,927between your shoulder blades and then 30900:11:41,927 --> 00:11:44,407your lower back. The reason that this is 31000:11:44,407 --> 00:11:47,287so essential, like as I learned this,I 31100:11:47,287 --> 00:11:49,447mean, obviously, I have 51 31200:11:49,447 --> 00:11:51,127certifications. I have a doctorate's 31300:11:51,127 --> 00:11:53,047degree. I'm obsessed with learning, 31400:11:53,087 --> 00:11:55,727obsessed with it. But I had never started 31500:11:55,727 --> 00:11:57,767putting all of the pieces together. But 31600:11:57,767 --> 00:12:00,407when my own mental health was a 31700:12:00,407 --> 00:12:02,127battle I was going through, all of a 31800:12:02,127 --> 00:12:03,727sudden, all the pieces started falling 31900:12:03,727 --> 00:12:06,047together. And I realized that as a 32000:12:06,047 --> 00:12:07,727physical therapist, I had access to 32100:12:07,727 --> 00:12:09,447training that other people needed that 32200:12:09,447 --> 00:12:11,687they didn't have yet. And so 32300:12:12,647 --> 00:12:15,527first, let's talk about the neck. So if 32400:12:15,527 --> 00:12:18,447you guys can imagine when we go into 32500:12:18,567 --> 00:12:21,367fight or flight, our pupils 32600:12:21,367 --> 00:12:24,007actually change. Well, the reason that 32700:12:24,007 --> 00:12:26,367this is important is that the more 32800:12:26,367 --> 00:12:29,207restricted we are on our 32900:12:29,367 --> 00:12:32,087head and neck, the more we will 33000:12:32,087 --> 00:12:35,047actually fall into either dorsal vagal 33100:12:35,047 --> 00:12:37,927freeze mode or into fight or 33200:12:37,927 --> 00:12:40,247flight. And so research has 33300:12:40,247 --> 00:12:42,967shown when we lack that peripheral 33400:12:42,967 --> 00:12:45,287vision, when we lack good 33500:12:45,287 --> 00:12:47,687motion, turning your head side to side, 33600:12:47,687 --> 00:12:50,407chin down or looking up, your brain 33700:12:50,407 --> 00:12:53,047says I can't see the threats that are 33800:12:53,047 --> 00:12:56,007around me. We are at risk now. 33900:12:56,727 --> 00:12:58,847So if you've ever gotten in the car and 34000:12:58,847 --> 00:13:00,647you've you're like, man, my neck feels so 34100:13:00,647 --> 00:13:02,887stiff and you go to drive and you can't 34200:13:02,887 --> 00:13:04,727like turn and look or you're like, I 34300:13:04,727 --> 00:13:06,687can't actually turn and rotate to look 34400:13:06,687 --> 00:13:08,967behind me anymore. Your 34500:13:08,967 --> 00:13:11,767brain is still having that same 34600:13:11,767 --> 00:13:13,887fear every moment that you're walking 34700:13:13,887 --> 00:13:15,247around, every moment that you're sitting 34800:13:15,247 --> 00:13:17,967at your desk. And so that became 34900:13:17,967 --> 00:13:20,007monumental to teach people. 35000:13:20,487 --> 00:13:22,887Then your mid back and your low back, 35100:13:23,207 --> 00:13:25,287that is where all of your nerves that 35200:13:25,287 --> 00:13:27,528create your sympathetic or your fight or 35300:13:27,528 --> 00:13:29,608flight system, that's where they come 35400:13:29,608 --> 00:13:31,928from. And so 35500:13:32,408 --> 00:13:35,128if you don't have good spinal mobility 35600:13:35,128 --> 00:13:37,128there, if you're not moving well in your 35700:13:37,128 --> 00:13:39,128low back and your mid back, then those 35800:13:39,128 --> 00:13:42,008signals are getting distorted. And if 35900:13:42,008 --> 00:13:44,168those signals are getting distorted, then 36000:13:44,168 --> 00:13:46,808the way that you respond to stress is 36100:13:46,808 --> 00:13:49,688going to get distorted too. So that means 36200:13:50,008 --> 00:13:52,568maybe there really is a threat and you're 36300:13:52,568 --> 00:13:54,568actually not able to go into fight or 36400:13:54,568 --> 00:13:56,368flight the way that we would expect you 36500:13:56,368 --> 00:13:58,648to to protect yourself. Or 36600:13:58,968 --> 00:14:01,848maybe there is no threat whatsoever, but 36700:14:01,848 --> 00:14:03,608because you're constantly tight and 36800:14:03,608 --> 00:14:05,288hunched and I'm round, I know we're on a 36900:14:05,288 --> 00:14:07,448podcast, but I'm rounding my shoulders. 37000:14:07,768 --> 00:14:10,288You know, that reaction of staying like 37100:14:10,288 --> 00:14:13,048that is why our mid backs are so 37200:14:13,048 --> 00:14:15,688tight. It is a constant signal to your 37300:14:15,688 --> 00:14:18,568brain. I am under threat. I'm under 37400:14:18,568 --> 00:14:21,128threat. And a good way to think about 37500:14:21,128 --> 00:14:22,968this is if someone came up and punched 37600:14:22,968 --> 00:14:25,368you in the stomach, what would you do? 37700:14:26,248 --> 00:14:28,648You would hunch over,right?You would tuck 37800:14:28,648 --> 00:14:31,048your tuck your chin down, you would hunch 37900:14:31,048 --> 00:14:33,848over, you'd pull your arms in. If 38000:14:33,848 --> 00:14:35,448you've ever seen anybody that has a 38100:14:35,448 --> 00:14:38,168neurological injury, like a brain brain 38200:14:38,168 --> 00:14:40,088injury stroke, this is what they'll do. 38300:14:41,368 --> 00:14:43,528And it's also what we do when we fall 38400:14:43,528 --> 00:14:46,488into bad posture. We also come into that 38500:14:46,488 --> 00:14:48,168or a lot of people will sleep that way 38600:14:48,168 --> 00:14:50,848all hunched over. You're just sending a 38700:14:50,848 --> 00:14:53,408signal that says I'm not safe the 38800:14:53,408 --> 00:14:54,248entire time. 38900:14:56,488 --> 00:14:59,048Well,I'm just going to put this right 39000:14:59,048 --> 00:15:01,608here, that yoga for thousands of years 39100:15:01,608 --> 00:15:03,528has been talking about the importance of 39200:15:03,528 --> 00:15:06,168spinal mobility. Joseph Pilates said, 39300:15:06,168 --> 00:15:07,568You're only as young as your spine is 39400:15:07,568 --> 00:15:10,368flexible. But Dr. Nicole is talking about 39500:15:10,568 --> 00:15:12,328from a realistic, hopefully really 39600:15:12,328 --> 00:15:14,649understandable level, and thank you for 39700:15:14,649 --> 00:15:17,089using explanations that make sense to a 39800:15:17,089 --> 00:15:19,489lot of people, the impact of the way that 39900:15:19,489 --> 00:15:21,689we hold our body on our nervous system. 40000:15:22,089 --> 00:15:25,049And many people have heard, I say it all 40100:15:25,049 --> 00:15:26,089the time, maybe you've heard it 40200:15:26,089 --> 00:15:28,249elsewhere, that thatstatement that came 40300:15:28,249 --> 00:15:30,009out a few years ago about how sitting is 40400:15:30,009 --> 00:15:32,089the new smoking and the correlation 40500:15:32,089 --> 00:15:34,129between the amount of sitting we do and 40600:15:34,129 --> 00:15:36,249you know metabolic disease, cancer, 40700:15:36,489 --> 00:15:38,649diabetes, so many different things. But 40800:15:38,649 --> 00:15:40,689what we're talking about here is another 40900:15:40,689 --> 00:15:43,529reason why sitting, especially in weak 41000:15:43,529 --> 00:15:45,009posture, which we're explaining there, 41100:15:45,009 --> 00:15:46,969and that contractive protective posture 41200:15:47,369 --> 00:15:49,969is so impactful for the 41300:15:49,969 --> 00:15:52,889quality of your life. Andultimately as 41400:15:52,889 --> 00:15:54,489well, the length of your life, but we 41500:15:54,489 --> 00:15:56,129won't go into that. But what you're 41600:15:56,129 --> 00:15:57,609talking about there kind of answers the 41700:15:57,609 --> 00:15:59,769next question that I had was about how, 41800:16:00,169 --> 00:16:02,809why is it essential that self-care 41900:16:03,049 --> 00:16:05,329happens at the level of the nervous 42000:16:05,329 --> 00:16:08,169system?And you just explained why spinal 42100:16:08,169 --> 00:16:10,809mobility and the tests that you're using 42200:16:10,809 --> 00:16:12,169and even just movements that we can do 42300:16:12,169 --> 00:16:14,089throughout the day is so impactful for 42400:16:14,089 --> 00:16:15,689that because of what's getting activated 42500:16:15,689 --> 00:16:17,609by way of the vagus nerve. But can you 42600:16:17,609 --> 00:16:19,609talk a little bit about that?Because I 42700:16:19,609 --> 00:16:21,169know that's one of the core tenets of 42800:16:21,169 --> 00:16:23,289what you do and howserve people about how 42900:16:23,529 --> 00:16:26,409nervous system centered care is really 43000:16:26,409 --> 00:16:28,809the only solution and the true solution. 43100:16:28,809 --> 00:16:30,409So let's talk about that. Let's unpack 43200:16:30,409 --> 00:16:33,329that a little bit. Oftentimes all 43300:16:33,329 --> 00:16:35,209of us know everyone, you wouldn't be 43400:16:35,209 --> 00:16:36,969listening to this podcast if you didn't 43500:16:36,969 --> 00:16:38,889believe in some sort of self-care, like 43600:16:38,889 --> 00:16:40,769you're just not even here, like if you 43700:16:40,809 --> 00:16:43,609don't believe in that. The problem that 43800:16:43,609 --> 00:16:46,569I've seen across many people is 43900:16:46,569 --> 00:16:49,449that they believe though that if they are 44000:16:49,449 --> 00:16:51,449still in fight or flight, right there 44100:16:51,489 --> 00:16:53,129that. And when I say fight or flight, 44200:16:53,209 --> 00:16:55,889that's the anxious feeling or that's 44300:16:55,889 --> 00:16:58,129also the feeling of like if anybody's 44400:16:58,129 --> 00:16:59,649ever walked in the door at their house 44500:16:59,649 --> 00:17:02,009and immediately felt rage, like they're 44600:17:02,009 --> 00:17:04,010like, I'm just so angry and this stuff's 44700:17:04,010 --> 00:17:06,650on the floor, that's fight or flight. 44800:17:07,130 --> 00:17:09,930Or if you're feeling that dorsal vagal 44900:17:09,930 --> 00:17:12,490shutdown, those pieces, 45000:17:12,850 --> 00:17:15,370which are really like, it could be 45100:17:15,370 --> 00:17:17,850functional freeze. I can do everything on 45200:17:17,850 --> 00:17:20,730my to-do list, but I don't feel connected 45300:17:20,730 --> 00:17:22,490to it. It's just, it's stuff that has to 45400:17:22,490 --> 00:17:24,770get done. So I'm just gonna wake up and 45500:17:24,770 --> 00:17:26,650do it, but there's no, there's no 45600:17:26,650 --> 00:17:28,650passion, there's no emotion behind it. 45700:17:28,810 --> 00:17:31,290It's just like blinders on, do the stuff. 45800:17:31,450 --> 00:17:34,410Or it can be the shame and 45900:17:34,410 --> 00:17:36,810the like more depressed down 46000:17:37,370 --> 00:17:39,250Getting in bed, covering up, not being 46100:17:39,250 --> 00:17:40,490able to move, not being able to 46200:17:40,490 --> 00:17:43,290socialize. So 46300:17:43,290 --> 00:17:45,450often people are having those experiences 46400:17:45,490 --> 00:17:47,290and what they're saying to themselves is 46500:17:47,610 --> 00:17:50,090I would feel better if I just had a more 46600:17:50,090 --> 00:17:52,730consistent self-care routine. If I was 46700:17:52,730 --> 00:17:54,250just more consistent with getting 46800:17:54,250 --> 00:17:56,330massages, if I was just more consistent 46900:17:56,330 --> 00:17:58,410with going to the gym, if I was just more 47000:17:58,410 --> 00:18:00,330consistent with eating better, then this 47100:18:00,330 --> 00:18:03,050would be better. That is 47200:18:03,050 --> 00:18:05,050partially true, but you're also 47300:18:05,050 --> 00:18:08,010gaslighting yourself. If you do 47400:18:08,010 --> 00:18:10,050not understand and no one is teaching you 47500:18:10,050 --> 00:18:12,490nervous system centered care, this is 47600:18:12,490 --> 00:18:15,210fairly new, like polyvagal theory, a 47700:18:15,210 --> 00:18:16,570lot of this kind of stuff, we're talking 47800:18:16,570 --> 00:18:18,330in the 90s, it hasn't been around 47900:18:18,330 --> 00:18:21,050forever, that it really shows us a 48000:18:21,050 --> 00:18:23,370more holistic plan. Is exercise important? 48100:18:23,370 --> 00:18:25,370Yes, but only as important as your 48200:18:25,370 --> 00:18:27,730nervous system can handle it. Like, if 48300:18:27,770 --> 00:18:30,730you can't handle exercise, then this is 48400:18:30,730 --> 00:18:32,090the people that are exercising and they 48500:18:32,090 --> 00:18:34,570can't lose any weight. like, these are 48600:18:34,570 --> 00:18:37,370the people who have to exercise to go to 48700:18:37,370 --> 00:18:40,330sleep. You're just shoving yourself up in 48800:18:40,330 --> 00:18:42,170your nervous system, till you get enough 48900:18:42,170 --> 00:18:43,530stress that your body just says, Oh, 49000:18:43,530 --> 00:18:45,610screw it, I'll shut down. It's not it's 49100:18:45,610 --> 00:18:48,090not healthy exercise. So if you're not 49200:18:48,090 --> 00:18:49,370focused on those things, that's why 49300:18:49,370 --> 00:18:52,211nervous system centered care is the 49400:18:52,491 --> 00:18:54,891only self-care plan that's actually going 49500:18:54,891 --> 00:18:57,011to work. that will actually stop the 49600:18:57,011 --> 00:18:59,531anxiety, the burnout, the cycles of 49700:18:59,531 --> 00:19:01,931exhaustion, and actually get you to the 49800:19:01,931 --> 00:19:03,611happy, healthy life that you want. 49900:19:05,691 --> 00:19:07,331Well, that's a very powerful statement 50000:19:07,331 --> 00:19:08,451you made right there, and I think that's 50100:19:08,451 --> 00:19:09,731so important for us. to 50200:19:10,011 --> 00:19:12,691recognize, and 50300:19:12,691 --> 00:19:14,491that's what we're here to do, right?The 50400:19:14,491 --> 00:19:16,491mind and body solutions and tools, 50500:19:16,811 --> 00:19:18,611because we wanna get to the root of it. 50600:19:18,611 --> 00:19:19,971We're not gonna go out into the garden 50700:19:19,971 --> 00:19:21,371and just pick the roots out, you know 50800:19:21,371 --> 00:19:23,211pick off the little bits of the of the 50900:19:23,211 --> 00:19:25,611dandelions. If we wanna make true change, 51000:19:25,851 --> 00:19:27,451we need to get down to the root. We need 51100:19:27,451 --> 00:19:29,851to get in there and excavate and like do 51200:19:29,851 --> 00:19:31,851the real important stuff. And what you're 51300:19:31,851 --> 00:19:34,091saying is that nervous system centered 51400:19:34,091 --> 00:19:36,811care is that, and that's really valuable 51500:19:36,851 --> 00:19:38,971and that's, you knowPeople understand 51600:19:38,971 --> 00:19:41,091that and they're truly, you know and 51700:19:41,131 --> 00:19:42,811correct me if I'm wrong from my opinion 51800:19:42,811 --> 00:19:44,971that is the mind body connection is the 51900:19:44,971 --> 00:19:46,611nervous system that is that that 52000:19:46,611 --> 00:19:48,731communication highway that is so 52100:19:48,731 --> 00:19:50,011important and that's really what we're 52200:19:50,011 --> 00:19:52,611here to do and talk about. And so I think 52300:19:52,611 --> 00:19:54,131one thing that you mentioned there and 52400:19:54,131 --> 00:19:55,691you spoke to it and and it's really 52500:19:55,691 --> 00:19:57,211important and you know ironically we're. 52600:19:57,771 --> 00:19:59,611Doing this conversation digitally and 52700:19:59,611 --> 00:20:01,371people are listening to us on like fancy 52800:20:01,371 --> 00:20:03,051technology and all of that. And so we 52900:20:03,051 --> 00:20:04,731have this incredible aspect of our life 53000:20:05,051 --> 00:20:07,171that brings us together virtually and 53100:20:07,171 --> 00:20:09,291remotely and serves as an element of 53200:20:09,291 --> 00:20:10,931connection. Like we can see each other 53300:20:10,931 --> 00:20:12,331right now, I can see your facial 53400:20:12,331 --> 00:20:15,211expressions, etc. But I know 53500:20:15,211 --> 00:20:17,451that that's missing for a lot of people. 53600:20:17,451 --> 00:20:20,251And when it comes to true, deep 53700:20:20,291 --> 00:20:22,411and lasting self-care, can you speak to 53800:20:22,411 --> 00:20:24,891that as far as something that you've seen 53900:20:24,891 --> 00:20:26,731to be really important and really 54000:20:26,731 --> 00:20:28,171valuable from a nervous system 54100:20:28,171 --> 00:20:31,051perspective?So 54200:20:31,051 --> 00:20:33,451science-wise, we have a part of our 54300:20:33,451 --> 00:20:34,811nervous system called the social 54400:20:34,811 --> 00:20:37,332engagement center. And so the social 54500:20:37,332 --> 00:20:39,292engagement center is literally, this is 54600:20:39,292 --> 00:20:41,052also those neck movements. We are 54700:20:41,052 --> 00:20:43,572constantly looking at other people and 54800:20:43,572 --> 00:20:45,412our environments and assessing whether 54900:20:45,412 --> 00:20:47,252they're safe or not. We are literally 55000:20:47,252 --> 00:20:49,252taking in all the micro movements in 55100:20:49,252 --> 00:20:51,052their cheeks and their face and their 55200:20:51,052 --> 00:20:53,572nose and their ears, as well as the big 55300:20:53,572 --> 00:20:54,852gross movements that they're doing with 55400:20:54,852 --> 00:20:57,132their hands. And that's what tells us if 55500:20:57,132 --> 00:20:59,932they're safe to connect with or not. Now 55600:21:00,012 --> 00:21:02,492if that nervous system though is in 55700:21:02,492 --> 00:21:05,212dorsal vagal or if it's in fight or 55800:21:05,212 --> 00:21:07,692flight, our defensive responses 55900:21:07,692 --> 00:21:10,652already go up and so our social 56000:21:10,652 --> 00:21:12,492engagement system starts to shut down. 56100:21:12,812 --> 00:21:15,452This is why community care is 56200:21:15,692 --> 00:21:18,012the most essential part of nervous system 56300:21:18,012 --> 00:21:20,212centered care that I don't know why tons 56400:21:20,212 --> 00:21:21,292of people are talking about the nervous 56500:21:21,292 --> 00:21:24,092system right now. No one is talking about 56600:21:24,172 --> 00:21:26,492that you can't. Self-care is also 56700:21:26,492 --> 00:21:28,892community care. You cannot just, this is 56800:21:28,892 --> 00:21:31,612not a hyper-individualism thing. Like 56900:21:31,772 --> 00:21:34,212you cannot just go into a silo and be 57000:21:34,212 --> 00:21:35,692like, okay, I'm gonna heal myself. I'm 57100:21:35,692 --> 00:21:37,372gonna break generational cycles. I'm 57200:21:37,372 --> 00:21:40,092gonna show back up. You have to do this 57300:21:40,092 --> 00:21:41,892with friends. You have to do this with 57400:21:41,892 --> 00:21:44,732people like Megan. We have to hold hands, 57500:21:44,732 --> 00:21:46,812look at each other and feel safe with 57600:21:46,812 --> 00:21:48,252each other, have true authentic 57700:21:48,252 --> 00:21:51,132relationships with each other in order 57800:21:51,212 --> 00:21:53,212for our nervous system to be regulated. 57900:21:53,532 --> 00:21:55,932And that part is 58000:21:56,412 --> 00:21:59,372very, very, very crucial. So a lot 58100:21:59,372 --> 00:22:00,532of people, again, are gaslighting 58200:22:00,532 --> 00:22:02,972themselves saying consistency and saying, 58300:22:02,972 --> 00:22:05,692I have to do it on my own. But those two 58400:22:05,692 --> 00:22:08,412things will never get you to the 58500:22:08,412 --> 00:22:10,332goals that you want. It's just not even 58600:22:10,332 --> 00:22:11,452biologically possible. 58700:22:13,132 --> 00:22:15,692And ideally, is that done in 58800:22:15,692 --> 00:22:17,532person?I mean, that's not going to be 58900:22:17,532 --> 00:22:19,612available for everybody. How do you feel 59000:22:19,612 --> 00:22:21,772about the level of 59100:22:22,452 --> 00:22:24,893Benefit that comes when you do that 59200:22:24,973 --> 00:22:27,133digitally versus in person. 59300:22:28,173 --> 00:22:30,893I think honestly, I've seen both work. So 59400:22:30,893 --> 00:22:33,613inside of my happiness cycle, 59500:22:33,613 --> 00:22:35,773our coaching Academy, we have people from 59600:22:35,773 --> 00:22:38,573all over the world in there and they're 59700:22:38,573 --> 00:22:40,733creating these really deep relationships. 59800:22:41,053 --> 00:22:43,613I think the number one thing that I've 59900:22:43,613 --> 00:22:45,853seen is authenticity and vulnerability. 60000:22:46,173 --> 00:22:49,093You have to say the truth. I mean, even 60100:22:49,093 --> 00:22:51,053in some of those calls, people will say, 60200:22:51,093 --> 00:22:53,453when you said that, I immediately was 60300:22:53,453 --> 00:22:56,173taken aback. And I really was like 60400:22:56,173 --> 00:22:57,733going inside myself and I had to 60500:22:57,733 --> 00:23:00,013evaluate. Those are hard things to say to 60600:23:00,013 --> 00:23:02,653someone or, oh, when you said that, like 60700:23:03,213 --> 00:23:05,613my feelings got hurt. What's going on 60800:23:05,613 --> 00:23:07,373with that?Can you help me walk through 60900:23:07,373 --> 00:23:10,013that?That's authenticity, not the people 61000:23:10,013 --> 00:23:12,413pleasing. It's just, here is me and my 61100:23:12,413 --> 00:23:14,573truth, the celebration of my truth, the 61200:23:14,573 --> 00:23:17,453mess of my truth,Will you accept me with 61300:23:17,453 --> 00:23:19,933both sides of that?And as long as you're 61400:23:19,933 --> 00:23:21,653getting that, it doesn't matter if it's a 61500:23:21,653 --> 00:23:23,453phone call, it doesn't matter if it's a 61600:23:23,453 --> 00:23:26,413video chat or if it's in person. I 61700:23:26,413 --> 00:23:28,053do think there's an aspect of just 61800:23:28,053 --> 00:23:30,333getting out in nature, getting out in the 61900:23:30,493 --> 00:23:32,973earth, like and being really a 62000:23:32,973 --> 00:23:35,013part of the world that we live in that's 62100:23:35,013 --> 00:23:37,773so crucial. And I 62200:23:37,773 --> 00:23:39,213think you can do that. Go take your 62300:23:39,213 --> 00:23:41,453computer outside, go sit outside and 62400:23:41,453 --> 00:23:43,053connect with somebody, but while you're 62500:23:43,053 --> 00:23:45,293also connecting with the earth. And I 62600:23:45,293 --> 00:23:47,893think you will see that. I also do host 62700:23:47,893 --> 00:23:49,613in-person retreats. I go to in-person 62800:23:49,613 --> 00:23:52,493retreats 'cause there's huge value in 62900:23:52,493 --> 00:23:55,053also looking at other people 63000:23:55,373 --> 00:23:58,333and really being with other people that 63100:23:58,333 --> 00:24:00,173brings another layer of authenticity. So 63200:24:00,173 --> 00:24:02,893I think things happen faster, but 63300:24:03,053 --> 00:24:05,293it's not that it can't happen virtually, 63400:24:05,293 --> 00:24:07,813if that makes sense. Totally, 63500:24:07,933 --> 00:24:09,853totally. I think that that accelerated 63600:24:09,853 --> 00:24:12,013energy coming from that one-on-one or 63700:24:12,013 --> 00:24:13,734group interaction definitely makes sense 63800:24:13,734 --> 00:24:15,774that it would happen faster. So thank you 63900:24:15,774 --> 00:24:17,174for that because I know some people and 64000:24:17,174 --> 00:24:18,254you know, for me, I live out in the 64100:24:18,254 --> 00:24:19,894middle of the ocean, so it's really 64200:24:19,894 --> 00:24:21,974important that I'm able to serve and 64300:24:21,974 --> 00:24:24,854support people virtually. So I love that 64400:24:24,854 --> 00:24:26,094and I love everything that we've been 64500:24:26,094 --> 00:24:28,494sharing here. And thank you for all of 64600:24:28,494 --> 00:24:31,294this and so. We have reached the portion 64700:24:31,414 --> 00:24:33,694of our episode today where we are going 64800:24:33,694 --> 00:24:36,014to take a power pause. So a power pause 64900:24:36,014 --> 00:24:38,334is literally like it sounds, 65000:24:39,294 --> 00:24:41,294pausing, dropping into that place of 65100:24:41,294 --> 00:24:43,694power within yourself so that you can 65200:24:43,694 --> 00:24:45,494reconnect to that. You can come back to 65300:24:45,534 --> 00:24:48,254yourself, come back to that state of yes 65400:24:48,254 --> 00:24:50,174energy, that vibrancy that is your true 65500:24:50,174 --> 00:24:52,334essence, that is the regulated system. 65600:24:52,654 --> 00:24:54,734So Dr. Nicole is actually going to lead 65700:24:54,734 --> 00:24:57,094our power pause today. And so will you 65800:24:57,134 --> 00:24:58,934please take it away?Tell us a little bit 65900:24:58,934 --> 00:25:00,654about what it's going to be. And then 66000:25:00,814 --> 00:25:02,574take us through it, please. 66100:25:03,254 --> 00:25:06,014Amazing. I'm gonna do something that 66200:25:06,014 --> 00:25:08,174you guys have heard of a million times. 66300:25:08,174 --> 00:25:10,014But here's what you don't know about it 66400:25:10,334 --> 00:25:12,894is that in 2 minutes or less with 66500:25:12,894 --> 00:25:14,974balanced breath work, you can literally 66600:25:14,974 --> 00:25:16,454change your stress response and your 66700:25:16,454 --> 00:25:19,374biochemical response. So oftentimes 66800:25:19,374 --> 00:25:21,534people don't do breath work. They're 66900:25:21,534 --> 00:25:22,574like, oh yeah, I've heard of box 67000:25:22,574 --> 00:25:23,614breathing. I've heard of balanced 67100:25:23,614 --> 00:25:26,094breathing. Yet they don't do it 67200:25:26,334 --> 00:25:28,574because they think they need 10 minutes 67300:25:28,574 --> 00:25:30,574or they need a certain song or they need 67400:25:30,574 --> 00:25:33,134to be guided. But the truth is you could 67500:25:33,134 --> 00:25:35,054be in a confrontational conversation. You 67600:25:35,054 --> 00:25:36,974can close your mouth, breathe in and out 67700:25:36,974 --> 00:25:38,694through your nose and start counting and 67800:25:38,694 --> 00:25:40,494you biochemically will change and you 67900:25:40,494 --> 00:25:41,574will start to change that social 68000:25:41,574 --> 00:25:43,694engagement center so that you can hear 68100:25:43,694 --> 00:25:46,174and communicate better. And 68200:25:46,494 --> 00:25:48,414I don't want to teach you something fancy 68300:25:48,414 --> 00:25:50,014and you think you need the fancy thing. 68400:25:50,254 --> 00:25:52,414You don't. You need the simple thing and 68500:25:52,414 --> 00:25:54,614you need to do it regularly and you'll 68600:25:54,614 --> 00:25:57,134begin to see those changes. So we are 68700:25:57,134 --> 00:26:00,095going to do a four by 4-4 seconds in. 68800:26:00,335 --> 00:26:03,2954 seconds out. Now at the end of it, 68900:26:03,455 --> 00:26:05,855we are going to finish up with deep 69000:26:05,855 --> 00:26:07,775breaths in and then we're going to hum 69100:26:07,775 --> 00:26:10,175our way out. Humming is a way to get that 69200:26:10,175 --> 00:26:12,615vagus nerve to really activate. So we're 69300:26:12,615 --> 00:26:14,455going to do just a few rounds of 4 by 4, 69400:26:14,455 --> 00:26:15,615and then we're going to finish with 69500:26:15,615 --> 00:26:16,855humming. And you guys are going to 69600:26:16,855 --> 00:26:19,295immediately feel the change. So first 69700:26:19,295 --> 00:26:20,895thing, go ahead and close your eyes as 69800:26:20,895 --> 00:26:23,535long as you're not driving and check in 69900:26:23,535 --> 00:26:25,375with your body. Just do a quick scan up 70000:26:25,375 --> 00:26:28,095from your toes. all the way 70100:26:28,095 --> 00:26:30,415through those hips, your 70200:26:30,415 --> 00:26:32,735spine, that mid back, your 70300:26:32,735 --> 00:26:35,375chest, neck, head, 70400:26:35,535 --> 00:26:38,015face, and just know anything with 70500:26:38,015 --> 00:26:40,335curiosity, not to change it, but anything 70600:26:40,335 --> 00:26:42,015that just feels like it wants some more 70700:26:42,015 --> 00:26:44,815attention. Now I want you to 70800:26:44,815 --> 00:26:46,535begin, we're gonna begin with just a big 70900:26:46,535 --> 00:26:48,255deep breath in with everybody, big deep 71000:26:48,255 --> 00:26:49,735breath in, collective energy, big deep 71100:26:49,735 --> 00:26:52,655breath in, through your nose, and then 71200:26:52,655 --> 00:26:53,895let it out through your nose or mouth, 71300:26:55,095 --> 00:26:57,735all the way out. And then I want you to 71400:26:57,735 --> 00:26:59,295breathe in through your nose. 71500:26:59,615 --> 00:27:02,255234 out your 71600:27:02,655 --> 00:27:03,455nose 71700:27:03,775 --> 00:27:06,415234 71800:27:06,735 --> 00:27:07,375in 71900:27:07,695 --> 00:27:10,655234 and 72000:27:10,655 --> 00:27:11,215out 72100:27:11,615 --> 00:27:14,535234 all through your 72200:27:14,535 --> 00:27:15,375nose in 72300:27:15,775 --> 00:27:18,615234 and 72400:27:18,655 --> 00:27:19,135out 72500:27:19,535 --> 00:27:22,175234 72600:27:22,255 --> 00:27:24,175in. We're just balancing our system, 72700:27:24,175 --> 00:27:26,415balancing our chemicals and out. 72800:27:29,215 --> 00:27:31,135And in, two, 72900:27:31,695 --> 00:27:34,255three, four, and out, 73000:27:34,735 --> 00:27:37,375two, three, four, 73100:27:37,455 --> 00:27:39,615and in. Beginning to 73200:27:39,615 --> 00:27:42,575focus internally and out. 73300:27:43,215 --> 00:27:45,775Focus where your breath is on the inside. 73400:27:46,255 --> 00:27:49,056In, two, three, 73500:27:49,376 --> 00:27:51,936four, and out, two, 73600:27:52,496 --> 00:27:55,416three, four. In, can you 73700:27:55,416 --> 00:27:57,616trace that breath?In through your nose, 73800:27:58,096 --> 00:27:59,296down through your throat, into your 73900:27:59,296 --> 00:28:01,776lungs, and out, out of your 74000:28:01,776 --> 00:28:04,616lungs, out of your throat, and out of 74100:28:04,616 --> 00:28:06,576your nose. In, 74200:28:06,976 --> 00:28:09,696two, three, four, 74300:28:09,696 --> 00:28:11,696and out, two, 74400:28:12,176 --> 00:28:15,056three, four. In on 74500:28:15,056 --> 00:28:17,056the inside of your body, 74600:28:17,776 --> 00:28:18,816and out. 74700:28:21,936 --> 00:28:24,016One more, in, two, 74800:28:24,656 --> 00:28:27,296three, four, and out, 74900:28:27,776 --> 00:28:30,416two, three, four. We're going to take a 75000:28:30,416 --> 00:28:33,056big deep breath in through your nose. 75100:28:33,136 --> 00:28:34,576Now, when you breathe out, what you're 75200:28:34,576 --> 00:28:35,656going to do is breathe out through your 75300:28:35,656 --> 00:28:36,976nose and you're going to hum like this. 75400:28:37,136 --> 00:28:37,376Umm 75500:28:47,536 --> 00:28:48,976And then take another big deep breath in. 75600:28:50,776 --> 00:28:52,656And maybe change the way you hum. Change 75700:28:52,656 --> 00:28:53,136it up. Umm 75800:29:03,776 --> 00:29:06,656Big deep breath in. Belly, ribs, chest, 75900:29:06,656 --> 00:29:08,976huge expansion. Relax those 76000:29:08,976 --> 00:29:10,776shoulders if they're tight, give them a 76100:29:10,776 --> 00:29:13,216little roll and keep them relaxed as you 76200:29:13,216 --> 00:29:15,216hum out on the next one. Umm 76300:29:23,456 --> 00:29:25,096Last one. Let's add one more thing. Big 76400:29:25,096 --> 00:29:25,616deep breath in. 76500:29:27,856 --> 00:29:30,576Relax those shoulders. As you hum 76600:29:30,576 --> 00:29:32,376out, I want you to turn your head to the 76700:29:32,376 --> 00:29:34,256left and to the right. So umm 76800:29:42,177 --> 00:29:44,497beautiful. And then just blinking those 76900:29:44,497 --> 00:29:45,777eyes up and then coming right back to 77000:29:45,777 --> 00:29:48,737now, it's actually impossible to have 77100:29:48,737 --> 00:29:50,737improper breathing mechanics and to keep 77200:29:50,737 --> 00:29:53,697your traps, these shoulder muscles tight 77300:29:54,017 --> 00:29:56,337if you turn your head. So humming, 77400:29:56,337 --> 00:29:58,537activating both sides of that vagus nerve 77500:29:58,737 --> 00:30:00,337at the same time that you're turning your 77600:30:00,337 --> 00:30:02,737head, you can't keep that tightness, that 77700:30:02,737 --> 00:30:04,057tension in your neck and shoulders 77800:30:04,057 --> 00:30:06,257anymore. Wow, 77900:30:06,977 --> 00:30:09,457I love that. Thank you. That was such a 78000:30:09,457 --> 00:30:12,377beautiful way to drop in. And you 78100:30:12,377 --> 00:30:14,257experienced how quickly we made a shift, 78200:30:14,257 --> 00:30:15,937right?You just made a shift at the level 78300:30:15,977 --> 00:30:17,777of your nervous system and your 78400:30:17,777 --> 00:30:19,297neurochemicals. Oh, my goodness, gold 78500:30:19,297 --> 00:30:21,537starts for you. So that is the power of a 78600:30:21,537 --> 00:30:23,297power pause. Thank you, Dr. Nicole, for 78700:30:23,297 --> 00:30:25,937leading us through that. So if you are 78800:30:25,937 --> 00:30:27,577watching this video on its own, this 78900:30:27,577 --> 00:30:30,177video is actually part of a full episode 79000:30:30,217 --> 00:30:31,617of the Movement, Mind, and Meaning 79100:30:31,617 --> 00:30:33,537podcast, where Dr. Nicole and I go much 79200:30:33,537 --> 00:30:35,337deeper into this conversation. So the 79300:30:35,337 --> 00:30:37,457link forthat will be in the description 79400:30:37,457 --> 00:30:39,977of this power pause video. But if you 79500:30:39,977 --> 00:30:41,857happen to be listening to this podcast 79600:30:41,857 --> 00:30:43,377and you're thinking, I want to see what 79700:30:43,377 --> 00:30:44,777she's talking about, take me through it, 79800:30:44,777 --> 00:30:46,617Dr. Nicole, make sure to check out the 79900:30:46,617 --> 00:30:48,337link in the podcast description that will 80000:30:48,337 --> 00:30:50,257take you through the video so you can see 80100:30:50,257 --> 00:30:51,737it if you're a visual learner, like some 80200:30:51,737 --> 00:30:53,497of us are, that's a great way for you to 80300:30:53,537 --> 00:30:55,297have that experience. So make sure to 80400:30:55,297 --> 00:30:58,137check out the full experience in the 80500:30:58,137 --> 00:31:00,097description. And thank you so much, Dr. 80600:31:00,097 --> 00:31:03,057Nicole, appreciate that. And now 80700:31:03,977 --> 00:31:06,657As we wrap up our time together today, is 80800:31:06,657 --> 00:31:08,017there anything else, if you just have a 80900:31:08,017 --> 00:31:09,537little minute and you do a little scan, 81000:31:09,777 --> 00:31:12,337is there anything else when it comes to 81100:31:12,737 --> 00:31:14,737shifting our inner conversation, because 81200:31:14,737 --> 00:31:16,257we know it starts within ourselves and 81300:31:16,257 --> 00:31:17,697that's gonna contribute to the whole of 81400:31:17,697 --> 00:31:19,537this conversation around mental health 81500:31:19,537 --> 00:31:22,457and and navigating challenges of anxiety 81600:31:22,457 --> 00:31:24,138and depression and whatever else shows up 81700:31:24,138 --> 00:31:25,938for us. Is there anything else from your 81800:31:25,938 --> 00:31:27,378perspective, from your professional 81900:31:27,378 --> 00:31:29,618opinion thatwould be really supportive 82000:31:29,618 --> 00:31:31,698for us to know in our hearts, right?Not 82100:31:31,698 --> 00:31:32,898know logically, because now we're 82200:31:32,898 --> 00:31:34,138learning about the nervous system and oh, 82300:31:34,138 --> 00:31:36,498this is cool. I'm cool. But in your 82400:31:36,498 --> 00:31:38,338heart, is there anything else that would 82500:31:38,338 --> 00:31:40,538be something you wanted to kind of add 82600:31:40,538 --> 00:31:42,258and end our conversation with?I 82700:31:43,378 --> 00:31:45,218think the biggest thing that I've learned 82800:31:45,218 --> 00:31:47,378is two things. 82900:31:48,178 --> 00:31:51,058Your mental wellness is 83000:31:51,058 --> 00:31:52,338not a you problem. 83100:31:54,178 --> 00:31:55,578It is a 83200:31:56,858 --> 00:31:59,458nervous system problem, it is even 83300:31:59,458 --> 00:32:01,538society's problem. 83400:32:02,178 --> 00:32:04,018And that doesn't mean that you can't 83500:32:04,018 --> 00:32:05,818change it, but you have to change it with 83600:32:05,818 --> 00:32:08,658the proper protocols. And that 83700:32:08,658 --> 00:32:10,658really means continuing to feed into that 83800:32:10,658 --> 00:32:13,218nervous system centered care. Without it, 83900:32:13,218 --> 00:32:15,218you will continue to berate yourself and 84000:32:15,218 --> 00:32:17,178run around in circles of burnout and 84100:32:17,178 --> 00:32:19,618anxiety, and constantly think that you're 84200:32:19,618 --> 00:32:21,538missing something. And that's what I mean 84300:32:21,538 --> 00:32:24,098when I say it's not a you problem. You 84400:32:24,098 --> 00:32:26,738aren't doing anything wrong to be in the 84500:32:26,738 --> 00:32:29,458state where you're at. And there are very 84600:32:29,458 --> 00:32:32,178simple fixes to continue to move forward. 84700:32:32,578 --> 00:32:35,458Five minutes or less can literally 84800:32:35,458 --> 00:32:37,218change your entire state, your 84900:32:37,218 --> 00:32:39,538biochemical, your nervous system, how 85000:32:39,538 --> 00:32:41,538things are activating, and the way that 85100:32:41,538 --> 00:32:44,258you move through life. So keep it easy. 85200:32:44,258 --> 00:32:46,298Keep it simple. When we're already burnt 85300:32:46,298 --> 00:32:48,578out and anxious, it's not a good place to 85400:32:48,578 --> 00:32:51,258move from adding big, complex things to 85500:32:51,258 --> 00:32:54,098your life. AndI just 85600:32:54,098 --> 00:32:56,218want you to know that we're here and 85700:32:56,218 --> 00:32:57,978there's a lot of us that are coming to 85800:32:58,018 --> 00:33:00,178really be a part of this community care 85900:33:00,458 --> 00:33:01,858and we're ready to listen to you, we're 86000:33:01,858 --> 00:33:04,658ready to hold space for you and be true 86100:33:04,698 --> 00:33:05,858and authentic together. 86200:33:08,698 --> 00:33:11,139Umm I love that and that's you highlight 86300:33:11,139 --> 00:33:12,499so many beautiful points throughout our 86400:33:12,499 --> 00:33:14,259time together but really what you did 86500:33:14,259 --> 00:33:16,899there is because we we can often 86600:33:17,459 --> 00:33:20,339tend to place a lot of blame and shame on 86700:33:20,339 --> 00:33:23,059ourselves and so what we're learning here 86800:33:23,059 --> 00:33:25,699ishow we're responding to stressful 86900:33:25,699 --> 00:33:27,379events and whether those are outside of 87000:33:27,379 --> 00:33:30,179us, inside of us, real, imagined. This is 87100:33:30,259 --> 00:33:32,419biologically hardwired. This 87200:33:32,899 --> 00:33:35,139system that we've got is amazing, but 87300:33:35,139 --> 00:33:37,539it's it's an older model, you know and 87400:33:37,539 --> 00:33:39,459it's it's updating and gradually, but 87500:33:39,459 --> 00:33:40,739through these power pauses, through these 87600:33:40,739 --> 00:33:42,419tools, we are making these updated 87700:33:42,419 --> 00:33:44,699shifts. We want to look at this with this 87800:33:44,699 --> 00:33:47,059lens of this compassionate curiosity, 87900:33:47,059 --> 00:33:48,579which we talk a lot about here that 88000:33:48,579 --> 00:33:50,299you've so beautifully brought to the 88100:33:50,299 --> 00:33:52,339table of of how we can begin to shift our 88200:33:52,339 --> 00:33:54,659relationship with this. And really create 88300:33:54,659 --> 00:33:56,659community and conversation around all of 88400:33:56,659 --> 00:33:58,579these aspects. And so thank you for that. 88500:33:58,579 --> 00:34:01,139And so because I know people are going to 88600:34:01,139 --> 00:34:02,899want to connect with you and learn more 88700:34:02,899 --> 00:34:04,699and go deeper. Tell us a little bit about 88800:34:04,699 --> 00:34:07,259what you've got coming up and how people 88900:34:07,259 --> 00:34:09,779can get connected with you. Amazing, 89000:34:09,779 --> 00:34:12,579our coaching academy is opening up, so 89100:34:12,619 --> 00:34:14,099I'm really excited. This is our eighth 89200:34:14,099 --> 00:34:16,499cohort, which is just wild. 89300:34:17,339 --> 00:34:19,699And really inside of there, we are 89400:34:19,699 --> 00:34:21,699teaching this nervous system centered 89500:34:21,779 --> 00:34:24,419care. So if you are someone that you 89600:34:24,419 --> 00:34:26,419know that your life purpose, you're like, 89700:34:26,419 --> 00:34:29,139if I can just know at the end of the 89800:34:29,139 --> 00:34:31,459day or the end of my life that I changed 89900:34:31,459 --> 00:34:34,019at least one person's life. Then I 90000:34:34,019 --> 00:34:36,899know that I did my job. That is who 90100:34:36,899 --> 00:34:38,979this is for. This is for people who 90200:34:38,979 --> 00:34:41,859really want to be change makers. Yet 90300:34:41,859 --> 00:34:43,299they're also running around. They're 90400:34:43,299 --> 00:34:45,859experiencing burnout and anxiety, and 90500:34:45,859 --> 00:34:47,779they're like, how do I change someone's 90600:34:47,779 --> 00:34:50,579life when I'm feeling this way 90700:34:50,579 --> 00:34:52,339and I don't know how to consistently show 90800:34:52,419 --> 00:34:55,099up?This will not only teach you the 90900:34:55,099 --> 00:34:57,939skills, but also give you tons of skills, 91000:34:57,939 --> 00:34:59,780nervous system centered care that you can 91100:34:59,820 --> 00:35:01,140immediately go and share with your 91200:35:01,140 --> 00:35:03,140family, share with your friends, share 91300:35:03,140 --> 00:35:05,340with your clients. I do not want to 91400:35:05,340 --> 00:35:07,980gatekeep this information. Honestly, this 91500:35:07,980 --> 00:35:10,180is really learning how to operate your 91600:35:10,180 --> 00:35:12,260own body. Your own biological system is a 91700:35:12,260 --> 00:35:15,220human right. And for some reason, 91800:35:15,380 --> 00:35:17,180we have literally hid all that 91900:35:17,180 --> 00:35:18,900information and piled a bunch of dirt on 92000:35:18,900 --> 00:35:21,540it. And people don't understand how to 92100:35:21,540 --> 00:35:22,980listen to their body, listen to their 92200:35:22,980 --> 00:35:25,620mind, and really step through processes 92300:35:25,620 --> 00:35:27,180that can support themselves and support 92400:35:27,180 --> 00:35:28,780those around them. And I know that that's 92500:35:28,780 --> 00:35:31,140what you want. If you wanna be a change 92600:35:31,140 --> 00:35:33,380maker, you want deeper connections, and 92700:35:33,380 --> 00:35:35,460this is the perfect place to come. And 92800:35:35,780 --> 00:35:37,660you can come check out, I'm also doing a 92900:35:38,420 --> 00:35:40,740free workshop called the Body Blueprint, 93000:35:40,740 --> 00:35:43,340so five minute protocol. to 93100:35:43,380 --> 00:35:45,180improve your stress, your anxiety, and 93200:35:45,180 --> 00:35:47,540your energy immediately. And so if that 93300:35:47,540 --> 00:35:49,220interests you, those links are there. The 93400:35:49,220 --> 00:35:51,380replays will be up, but you can join us 93500:35:51,380 --> 00:35:53,460live. If you happen to hear the show on 93600:35:53,460 --> 00:35:55,860lunch, we're going to be live the next 93700:35:55,860 --> 00:35:58,260day. And if not, you guys can catch the 93800:35:58,260 --> 00:36:00,180replays. Just go to the exact same link 93900:36:00,540 --> 00:36:02,500and anything on Instagram. You guys can 94000:36:02,500 --> 00:36:04,420follow me @mobilityathletes on Instagram. 94100:36:05,700 --> 00:36:07,660Beautiful. Well, thank you so much. And 94200:36:07,660 --> 00:36:08,900all of those links will be in the show 94300:36:08,900 --> 00:36:10,580notes and in the description. So make 94400:36:10,580 --> 00:36:13,300sure toFirstly, take a 94500:36:13,300 --> 00:36:15,540little screenshot and tag us both on 94600:36:15,540 --> 00:36:17,460Instagram and let us know what landed for 94700:36:17,460 --> 00:36:19,220you. And then of course, follow Dr. 94800:36:19,220 --> 00:36:20,900Nicolens and check out all those 94900:36:20,900 --> 00:36:22,580beautiful resources she just mentioned. 95000:36:23,060 --> 00:36:25,220And thank you so much. It's been super 95100:36:25,220 --> 00:36:26,940lovely chatting with you today. Thank you 95200:36:26,940 --> 00:36:29,220for being here. Thank you so much for 95300:36:29,220 --> 00:36:31,500having me, Megan. And thank you for just 95400:36:31,500 --> 00:36:32,980continuing to be of service and sharing 95500:36:32,980 --> 00:36:34,740your gifts with the world and bringing 95600:36:34,820 --> 00:36:36,620others of us on the journey upwards with 95700:36:36,620 --> 00:36:39,260you. Umm Thank you. I received 95800:36:39,260 --> 00:36:41,860that. And you, you as well, you're doing 95900:36:41,860 --> 00:36:44,260such beautiful work and shifting people's 96000:36:44,260 --> 00:36:45,621understanding and giving them really 96100:36:45,621 --> 00:36:48,581practical and and efficient tools because 96200:36:48,581 --> 00:36:49,741we like things that are fast and 96300:36:49,741 --> 00:36:51,541effective, don't we?In our speedy 96400:36:51,541 --> 00:36:52,741Gonzalez world that we lived in, 96500:36:54,661 --> 00:36:55,821I want to hurry up and slow down and 96600:36:55,821 --> 00:36:57,981relax. Oh, the irony. We could talk about 96700:36:57,981 --> 00:36:59,301that another time. But ohh 96800:37:01,141 --> 00:37:03,301thank you so much, everyone, for tuning 96900:37:03,301 --> 00:37:05,701into this episode of the Movement Mind 97000:37:05,741 --> 00:37:08,261and Meaning podcast, giving you mind and 97100:37:08,261 --> 00:37:10,381body tools to thrive beyond anxiety and 97200:37:10,381 --> 00:37:12,541depression and really getting to the core 97300:37:12,541 --> 00:37:14,061of it, getting down to the root of it and 97400:37:14,061 --> 00:37:15,901giving you tools that actually work. No 97500:37:15,901 --> 00:37:18,181fluffy stuff here. We're all about that 97600:37:18,181 --> 00:37:19,541good stuff that, yes, it might be 97700:37:19,541 --> 00:37:20,821thousands of years old if we're talking 97800:37:20,821 --> 00:37:22,901about yoga. Well, maybe 1990s if we're 97900:37:22,901 --> 00:37:24,501talking about the polyvagal theory, but 98000:37:24,581 --> 00:37:27,221it's actually the same thing. But you 98100:37:28,421 --> 00:37:29,941know, I don't want to spoil it for you, 98200:37:30,181 --> 00:37:32,061but you already know that because you 98300:37:32,101 --> 00:37:33,901know and so you're here. And thank you 98400:37:33,901 --> 00:37:35,421for being a seeker. Thank you for being 98500:37:35,421 --> 00:37:37,221here and and you matter and you are 98600:37:37,221 --> 00:37:38,941beautiful and worthy and deserving and 98700:37:39,021 --> 00:37:41,141all of the magical things. And no more 98800:37:41,141 --> 00:37:42,621listening to what your mind says because 98900:37:42,621 --> 00:37:43,941it talks a lot of shit a lot of the time. 99000:37:43,941 --> 00:37:45,541So let's talk about it. Let's come back 99100:37:45,541 --> 00:37:46,981into the heart and that beautiful nervous 99200:37:46,981 --> 00:37:49,341system of yours and let it guide you and 99300:37:49,341 --> 00:37:51,901let it be from that place of truth and 99400:37:51,901 --> 00:37:53,541authenticity. And so thank you for being 99500:37:53,541 --> 00:37:55,301here. Reach out with any questions. Make 99600:37:55,301 --> 00:37:56,781sure to check out Doctor Nicole's link. 99700:37:56,901 --> 00:37:59,501in the show notes. And if you happen to 99800:37:59,501 --> 00:38:00,861just be listening, go over and do the 99900:38:00,861 --> 00:38:02,421video with us. And there's also a bunch 100000:38:02,421 --> 00:38:03,861of other power pauses over there that'll 100100:38:03,861 --> 00:38:05,981be really supportive for you as well. So 100200:38:05,981 --> 00:38:07,701until next time, take good care. Thank 100300:38:07,701 --> 00:38:08,821you for being here. Bye-bye. All 100400:38:13,701 --> 00:38:14,501right.  

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.

The time has come for a big shift for this show! With so many people around the world dealing with mental health challenges it's time for practical mind and body based tools that actually help, a more supportive narrative, and a shift in the meaning we place on them. Which is exactly what this show is all about!   Welcome to the first episode of Movement, Mind, & Meaning: Mind & Body Tools To Thrive Beyond Anxiety & Depression Podcast where we'll dive into:  The power of movement as mind and body medicine and what that even means   Why it is absolutely essential that the conversation around mental health shifts   The power of choice and reclaiming your story at any point on your wellness journey   Ready to kick off 2025 feeling vibrant, calm, and grounded? The Anxiety & Stress Reset is your invitation to prioritize yourself—without the overwhelm. Grab your spot here: https://www.megan-nolan.com/anxiety Quotes From The Episode To Inspire You:   "Over the years, I’ve come to realize the immense power of dedicating time to ourselves every single day.   "When we take just a little time each day to reconnect with our bodies and minds, we unlock the strength, clarity, and resilience that were there all along."   "This movement is about cultivating that space, embracing the journey to feel better, and realizing our full potential together."   Make sure to like, subscribe, and join us in creating a better you, one step at a time!    #ThriveBeyondAnxiety #WellnessJourney #MindBodyConnection #ThriveNotSurvive WellnessJourney #MindBodyConnection #SelfCare #mentalhealthpodcast #mentalhealthpodcastwomen Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:00,040 --> 00:00:02,960Hello and welcome to a movement of 200:00:02,960 --> 00:00:04,760people who care so much about how they 300:00:04,760 --> 00:00:06,880feel that they make time for themselves 400:00:06,880 --> 00:00:08,960every day. I'm the leader of this 500:00:08,960 --> 00:00:10,400movement and the host of this podcast, 600:00:10,400 --> 00:00:13,120and my name is Megan Nolan. With 700:00:13,120 --> 00:00:15,16020 years in the Wellness industry and 800:00:15,160 --> 00:00:17,800decades of experience with depression and 900:00:17,800 --> 00:00:20,720anxiety myself, I have a lot of mind body 1000:00:20,720 --> 00:00:23,200solutions to help you to overcome those 1100:00:23,200 --> 00:00:25,321challenges and thrive beyond them and 1200:00:25,321 --> 00:00:28,161cultivate the life that you are meant 1300:00:28,241 --> 00:00:30,401to live. So let's jump into today's 1400:00:30,441 --> 00:00:31,841episode that will help you to do 1500:00:33,921 --> 00:00:36,001that. The only constant is change. 1600:00:36,881 --> 00:00:39,761Life is a series of ups, downs, and all 1700:00:39,761 --> 00:00:42,321arounds. And that means that at any given 1800:00:42,321 --> 00:00:44,801opportunity, we get to choose 1900:00:45,361 --> 00:00:48,281what the next step is for us. And so 2000:00:48,281 --> 00:00:50,081I'm excited to share with you that I, 2100:00:50,081 --> 00:00:53,041too, have been undergoing a bit 2200:00:53,041 --> 00:00:56,001of an integration and evolution. And 2300:00:56,001 --> 00:00:58,161I'm excited to welcome you to the first 2400:00:58,161 --> 00:01:00,761episode of the Movement, Mind and 2500:01:00,761 --> 00:01:03,681Meaning podcast, conversations about 2600:01:03,681 --> 00:01:05,681mind and body solutions for thriving 2700:01:05,681 --> 00:01:07,601beyond anxiety and depression. 2800:01:08,161 --> 00:01:10,161And this is an evolution of the 2900:01:10,161 --> 00:01:12,081Purposeful Powerhouse podcast. It really 3000:01:12,081 --> 00:01:14,642is a deeper dive into the work that I do, 3100:01:14,642 --> 00:01:17,202that I feel called to do, especially as 3200:01:17,202 --> 00:01:19,722we step into this new year. And 3300:01:19,722 --> 00:01:22,002so in addition to the 3400:01:22,002 --> 00:01:24,082podcast, which is going to be more. 3500:01:24,642 --> 00:01:26,882Practical steps, tools, perspectives, 3600:01:26,882 --> 00:01:29,522interviews. I will be doing a 3700:01:29,522 --> 00:01:31,762weekly mini movement session on my 3800:01:31,762 --> 00:01:33,762YouTube channel that will take the work 3900:01:33,762 --> 00:01:35,442that we're doing and exploring in the 4000:01:35,442 --> 00:01:38,202podcast even deeper by giving it form in 4100:01:38,202 --> 00:01:40,802your body. So make sure to head over to 4200:01:40,802 --> 00:01:42,482my YouTube channel which will be linked 4300:01:42,482 --> 00:01:45,282up in the notes here and do the movement 4400:01:45,282 --> 00:01:47,802session. Or if you're doing the movement 4500:01:47,802 --> 00:01:49,522session, make sure to head over to the 4600:01:49,522 --> 00:01:51,882podcast which will be linked up in the 4700:01:51,882 --> 00:01:53,762show notes as well. So. 4800:01:54,962 --> 00:01:57,322Stepping into this, this has been a big 4900:01:57,322 --> 00:01:58,962deal for me. I don't know about for you, 5000:01:58,962 --> 00:02:01,762but last year it was a lot. There was a 5100:02:01,762 --> 00:02:03,282lot of growth. There was a lot of 5200:02:03,282 --> 00:02:05,483learning. And through that learning and 5300:02:05,483 --> 00:02:08,123through that growth has come a deeper 5400:02:08,123 --> 00:02:10,803realization and recognition that my 5500:02:11,203 --> 00:02:14,083feeling of being called to 5600:02:14,083 --> 00:02:16,483really. Support people 5700:02:16,723 --> 00:02:18,723with their mental health through their 5800:02:18,723 --> 00:02:21,123physical health has become even more 5900:02:21,123 --> 00:02:23,283obvious and even more needed. You may 6000:02:23,283 --> 00:02:24,603have noticed or you're just hearing for 6100:02:24,603 --> 00:02:26,003the first time that I've really leaned 6200:02:26,003 --> 00:02:28,443into focusing on helping people to 6300:02:29,043 --> 00:02:31,363navigate through anxiety and stress 6400:02:31,363 --> 00:02:33,203because that's prevalent and it's real 6500:02:33,203 --> 00:02:35,683and it's alive for people. And also is 6600:02:35,683 --> 00:02:37,323the the deep fear and the worry and the 6700:02:37,323 --> 00:02:39,683sadness and and states of depression 6800:02:39,683 --> 00:02:41,763that's real and that's alive for people. 6900:02:42,043 --> 00:02:43,123And those are things that I have 7000:02:43,123 --> 00:02:45,843navigated over the course of my. 46 7100:02:45,843 --> 00:02:48,683years a lot. And so I've acquired a lot 7200:02:48,683 --> 00:02:50,603of tools to help to 7300:02:52,323 --> 00:02:54,404tend and attend to myself and as the 7400:02:54,404 --> 00:02:57,244foundation for for my health and my 7500:02:57,244 --> 00:02:59,724happiness, right?And so I've come to 7600:02:59,724 --> 00:03:02,004recognize that movement is 7700:03:02,404 --> 00:03:04,964mind medicine. Movement is body medicine. 7800:03:05,284 --> 00:03:08,164It is a tool, right?And and so medicine 7900:03:08,164 --> 00:03:10,644in this sense is meaning a. 8000:03:11,564 --> 00:03:13,844Tool to navigate a a bomb, an 8100:03:13,844 --> 00:03:16,404approach, a perspective that's a 8200:03:16,404 --> 00:03:18,284medicine in this sense. It's it's a 8300:03:18,284 --> 00:03:20,364helpful, you know, 8400:03:20,724 --> 00:03:22,884solution if you will to an issue. 8500:03:23,324 --> 00:03:25,124Whereas there might be a need for 8600:03:25,124 --> 00:03:27,404medication and I am 100% in support of 8700:03:27,404 --> 00:03:29,924that. And so from that perspective it is, 8800:03:30,004 --> 00:03:32,084it is also a tool, right?Because there is 8900:03:32,084 --> 00:03:34,084actual significant bodies of science and 9000:03:34,084 --> 00:03:36,644research that shows us that movement 9100:03:37,124 --> 00:03:39,524is really helpful in. 9200:03:40,044 --> 00:03:41,764Restoring homeostasis in the body, 9300:03:41,764 --> 00:03:43,444balancing our hormones, bringing our 9400:03:43,444 --> 00:03:44,845stress levels down, helping us sleep 9500:03:44,845 --> 00:03:47,085better, helping us have stronger muscles 9600:03:47,085 --> 00:03:48,485and stronger bones and feel more 9700:03:48,485 --> 00:03:50,805confident and to actually change our mood 9800:03:50,805 --> 00:03:52,805because of how we change our posture. So 9900:03:52,805 --> 00:03:55,285yes, movement is medicine. 10000:03:55,605 --> 00:03:57,485It's very important for us to remember 10100:03:57,485 --> 00:03:59,605that. And this is a 10200:03:59,605 --> 00:04:02,405conversation around mind body tools that 10300:04:02,405 --> 00:04:04,085is absolutely going to include. 10400:04:05,085 --> 00:04:07,045Possible use of medication, if that feels 10500:04:07,045 --> 00:04:08,805aligned for you, that's I'm not saying 10600:04:09,125 --> 00:04:11,205it's necessary and I'm not ruling it out 10700:04:11,245 --> 00:04:13,525either. I'm just saying I think it's time 10800:04:13,525 --> 00:04:15,525for us to have a different conversation 10900:04:15,765 --> 00:04:18,445around mental health because we all have 11000:04:18,445 --> 00:04:21,365mental health. Whether 11100:04:21,365 --> 00:04:24,245or not we have challenges depends on 11200:04:24,245 --> 00:04:26,405your perspective and it also probably 11300:04:26,405 --> 00:04:27,765depends on the day. 11400:04:29,085 --> 00:04:31,645Because as a human, you are going to 11500:04:31,645 --> 00:04:34,486encounter challenges. And while you know 11600:04:34,486 --> 00:04:36,006they may be few and far between, or they 11700:04:36,006 --> 00:04:38,966may be constant for you, how we handle 11800:04:38,966 --> 00:04:40,806those, how we respond to the stressors of 11900:04:40,806 --> 00:04:43,686life will impact how we feel, 12000:04:43,926 --> 00:04:46,806will impact the response and the 12100:04:46,806 --> 00:04:49,446reactions that we have, right?And all of 12200:04:49,446 --> 00:04:52,086that is, it's important and it's valid. 12300:04:52,526 --> 00:04:55,326And you know, I for me, you maybe heard 12400:04:55,326 --> 00:04:57,846me talking before of like sleeping booty 12500:04:57,846 --> 00:04:59,686and the seven sneaky symptoms of sitting 12600:04:59,686 --> 00:05:02,006too much. And that's, you know, while it 12700:05:02,006 --> 00:05:04,486was funny, I think it's funny. It's 12800:05:04,966 --> 00:05:07,766the reality is, is that we are becoming 12900:05:07,766 --> 00:05:10,166more sedentary because we sit all the 13000:05:10,166 --> 00:05:11,566time, right?You're probably even sitting 13100:05:11,606 --> 00:05:14,006right now. I don't know, might be 13200:05:14,486 --> 00:05:16,806we sit all the time, right?And and we 13300:05:16,886 --> 00:05:18,086because when we're sitting, we're 13400:05:18,086 --> 00:05:20,126slouching, compresses your spine. It 13500:05:20,126 --> 00:05:22,326makes it harder for you to deep. Take 13600:05:22,326 --> 00:05:23,927deep breaths, which then triggers 13700:05:23,927 --> 00:05:25,447stretch, which then affects your mood. 13800:05:25,607 --> 00:05:28,007And so, you know, I started that as a 13900:05:28,007 --> 00:05:29,487joke because I, you know, people care 14000:05:29,487 --> 00:05:31,167about their body and sleeping, waking up 14100:05:31,167 --> 00:05:33,087their sleeping booty and stuff. But I the 14200:05:33,207 --> 00:05:35,207the intention was always there is that 14300:05:35,407 --> 00:05:37,367when we change your physiology, it 14400:05:37,367 --> 00:05:39,927changes your inner state, your 14500:05:39,927 --> 00:05:42,487physical state affects your mental state 14600:05:42,487 --> 00:05:44,887and emotional state and vice versa. And 14700:05:44,887 --> 00:05:46,727so that's another reason why this is so 14800:05:46,727 --> 00:05:49,607potent. And for me, this is, it's not 14900:05:49,607 --> 00:05:51,927really a shift in direction. It's a a 15000:05:52,807 --> 00:05:55,767shift to go deeper. It's a call to go 15100:05:55,767 --> 00:05:58,167deeper. I'm feeling that call. And 15200:05:59,127 --> 00:06:00,887it's exciting, right?It's exciting 15300:06:00,887 --> 00:06:03,607because when you can integrate all of the 15400:06:03,607 --> 00:06:06,247different pieces of the things that you 15500:06:06,247 --> 00:06:09,087do that light you up and find a way to 15600:06:09,207 --> 00:06:11,127be able to share that in service to 15700:06:11,127 --> 00:06:13,688others, that is so beautiful. 15800:06:14,168 --> 00:06:16,768That is another source of joy. And that's 15900:06:16,768 --> 00:06:19,528so incredibly invaluable. And 16000:06:20,688 --> 00:06:22,168I just really think that 16100:06:24,088 --> 00:06:26,408all of us are being called 16200:06:27,448 --> 00:06:30,408to enjoy our lives, to make the most of 16300:06:30,408 --> 00:06:32,728this one beautiful life in this physical 16400:06:32,728 --> 00:06:35,128form that you are given. Because if not 16500:06:35,128 --> 00:06:37,288now, when?When are you going to do that? 16600:06:37,928 --> 00:06:39,608Sorry to be stern. When are you going to 16700:06:39,608 --> 00:06:41,528do that?The only moment that we have is 16800:06:41,528 --> 00:06:43,128now. That's my word of the year. I'd love 16900:06:43,128 --> 00:06:45,848to hear yours if you chose one. And so 17000:06:46,248 --> 00:06:48,808it's the time that we get to. 17100:06:50,728 --> 00:06:52,768Really sit in that truth and make that 17200:06:52,768 --> 00:06:55,128decision. Because I know that 17300:06:55,608 --> 00:06:58,048when we have these internal challenges 17400:06:58,048 --> 00:06:59,728and when things get really hard and 17500:06:59,728 --> 00:07:01,768really heavy and we get 17600:07:02,649 --> 00:07:05,449pulled into that spiral of anxiety or 17700:07:05,609 --> 00:07:07,609weighted down by the the heaviness of 17800:07:07,609 --> 00:07:10,489sadness, it can feel really challenging 17900:07:10,489 --> 00:07:12,289to even just take the next step forward. 18000:07:12,289 --> 00:07:13,889And we don't even maybe know what that is 18100:07:13,889 --> 00:07:16,809sometimes, right?And So what I'm 18200:07:16,809 --> 00:07:19,689suggesting is that. through this show, 18300:07:19,689 --> 00:07:21,449through the movement practices, you will 18400:07:21,449 --> 00:07:24,329have tools. And And using the tools 18500:07:24,329 --> 00:07:25,929is where we start to feel the effects of 18600:07:25,929 --> 00:07:28,249the tools. And making it easy for 18700:07:28,249 --> 00:07:31,129yourself to do just one 18800:07:31,129 --> 00:07:33,769thing, right?Just do one thing. And 18900:07:33,769 --> 00:07:36,409that's so key. And 19000:07:36,929 --> 00:07:39,529whatever that one thing is, find your one 19100:07:39,529 --> 00:07:41,929thing, right?And And maybe it's the going 19200:07:41,929 --> 00:07:43,489for the walk, maybe it's doing your 19300:07:43,489 --> 00:07:45,129gratitude journaling, maybe whatever it 19400:07:45,129 --> 00:07:47,849is, just have the one thing. As your 19500:07:47,849 --> 00:07:49,369anchor and as your starting point, 19600:07:49,369 --> 00:07:51,169because it can get really damn 19700:07:51,169 --> 00:07:54,050overwhelming if you are waking up 19800:07:54,050 --> 00:07:55,370in the middle of the night experiencing 19900:07:55,370 --> 00:07:57,250anxiety and you're having this rumination 20000:07:57,250 --> 00:07:58,370and these racing thoughts and it's 20100:07:58,370 --> 00:07:59,490affecting your sleep and you're like, 20200:07:59,530 --> 00:08:01,370work out. I can't work out. I'm freaking 20300:08:01,370 --> 00:08:04,210tired. It's tough, this 20400:08:04,210 --> 00:08:06,090human thing. And 20500:08:06,810 --> 00:08:09,770I I feel really honored to really 20600:08:09,770 --> 00:08:12,130share these tools that are, they're 20700:08:12,130 --> 00:08:14,490really effective and they're, you know. 20800:08:15,010 --> 00:08:17,490Raced in ancient wisdom traditions and 20900:08:17,490 --> 00:08:20,130backed by modern neuroscience and and 21000:08:20,130 --> 00:08:22,410exercise Physiology and all of that. So 21100:08:22,410 --> 00:08:24,450whatever side of the, you know, spiritual 21200:08:24,450 --> 00:08:26,290or science or in the middle because 21300:08:26,290 --> 00:08:29,130they're actually the same of the the 21400:08:29,130 --> 00:08:31,770road that you're on, I just want you to 21500:08:31,770 --> 00:08:34,450have tools. And I know it's one thing to 21600:08:34,450 --> 00:08:36,090have tools and another thing to use the 21700:08:36,090 --> 00:08:38,650tools. So I want to make them as 21800:08:38,810 --> 00:08:41,050approachable as possible. I want to take 21900:08:41,050 --> 00:08:43,051out that stigma and the stereotype that, 22000:08:43,211 --> 00:08:44,411you know, we have to be happy and 22100:08:44,411 --> 00:08:45,931sunshiny and high vibe all the time 22200:08:45,931 --> 00:08:48,451because that's not realistic. But what 22300:08:48,451 --> 00:08:50,571we're doing here is shifting the 22400:08:50,571 --> 00:08:52,091perspective and opening up the 22500:08:52,091 --> 00:08:55,011conversation of it's normal to 22600:08:55,011 --> 00:08:56,931have these challenges and can we talk 22700:08:56,931 --> 00:08:59,451about it and normalize it even more? 22800:08:59,691 --> 00:09:02,651Because we were 22900:09:02,651 --> 00:09:04,491going through these challenges on our own 23000:09:04,491 --> 00:09:06,331sometimes and that silent struggle makes 23100:09:06,331 --> 00:09:07,851it even harder because we feel really. 23200:09:07,891 --> 00:09:10,731Really isolated. And you know, 23300:09:10,731 --> 00:09:13,371it's really, it's a time for us to 23400:09:14,011 --> 00:09:16,891really own the fact that we 23500:09:16,891 --> 00:09:18,611have this beautiful opportunity. We're 23600:09:18,611 --> 00:09:20,571being called forth by, you know, whatever 23700:09:20,571 --> 00:09:22,051it is you feel called to do. You have 23800:09:22,051 --> 00:09:24,491this purpose that you feel excited about, 23900:09:24,491 --> 00:09:26,051hopefully, or maybe you're uncovering 24000:09:26,051 --> 00:09:28,051that, or maybe you have no idea. But the 24100:09:28,251 --> 00:09:29,931the fact of the matter is, is that you're 24200:09:29,931 --> 00:09:32,052here. And that means you're here for a 24300:09:32,052 --> 00:09:33,692reason, because the universe doesn't do 24400:09:33,692 --> 00:09:35,892anything on accident. So you're here for 24500:09:35,892 --> 00:09:37,252a reason, and you might know what it is 24600:09:37,252 --> 00:09:39,252and you might not. And that's OK. It 24700:09:39,252 --> 00:09:41,332doesn't matter. It matters that you're 24800:09:41,332 --> 00:09:44,252here and that you are able to 24900:09:45,052 --> 00:09:47,532learn more about yourself and cultivate 25000:09:49,532 --> 00:09:52,492more compassion. Really, 25100:09:52,492 --> 00:09:54,412that's what this is coming back to, is 25200:09:54,412 --> 00:09:57,052finding this perspective shift. 25300:09:57,292 --> 00:09:59,172And that's the meaning that we tend to 25400:09:59,172 --> 00:10:01,172make, is that this is a problem. This is 25500:10:01,172 --> 00:10:02,892a struggle. This is, you know, who I am. 25600:10:02,892 --> 00:10:05,772No, that's not true. It's not true. It's 25700:10:05,772 --> 00:10:08,652an experience that you're having and it's 25800:10:09,052 --> 00:10:11,532something that you can witness and 25900:10:13,452 --> 00:10:14,932create some space from by just 26000:10:14,932 --> 00:10:16,612acknowledging that rather than saying I'm 26100:10:16,612 --> 00:10:19,212anxious, saying I'm feeling anxious. 26200:10:19,652 --> 00:10:21,452And that's that can be your one thing is 26300:10:21,452 --> 00:10:23,053just changing the way you speak about it 26400:10:23,053 --> 00:10:25,133and changing the way you speak to it and 26500:10:25,133 --> 00:10:26,893recognizing that that's not you. 26600:10:27,533 --> 00:10:30,413Because the truth and the true essence of 26700:10:30,413 --> 00:10:33,213who you are is so much deeper. Than 26800:10:33,213 --> 00:10:34,933all of these external challenges and 26900:10:34,933 --> 00:10:37,213these external accolades and and you 27000:10:37,213 --> 00:10:39,173know, follower count and e-mail this and 27100:10:39,173 --> 00:10:41,293blah blah blah blah blah blah blah. What 27200:10:41,293 --> 00:10:43,453matters most is how you feel 27300:10:44,173 --> 00:10:46,933and why not have a 27400:10:46,933 --> 00:10:49,293tool set and some practices and some 27500:10:49,293 --> 00:10:52,013rituals and some go tos to be able 27600:10:52,013 --> 00:10:54,573to learn about yourself. Because 27700:10:54,573 --> 00:10:57,253no, it's not not ideal to be 27800:10:57,253 --> 00:10:58,653waking up in the middle of the night and 27900:10:58,653 --> 00:11:00,973constantly feel like you your brain is 28000:11:00,973 --> 00:11:02,613racing and you just have to keep going 28100:11:02,613 --> 00:11:04,173and you can't stop and you feel guilty 28200:11:04,173 --> 00:11:05,493stopping. And when you stop, you think 28300:11:05,493 --> 00:11:06,733about what you should be doing and you 28400:11:06,733 --> 00:11:07,813feel anxious about the fact that you 28500:11:07,813 --> 00:11:10,173haven't done it. That's that's a very 28600:11:10,333 --> 00:11:13,134highly activated nervous system. Or 28700:11:13,134 --> 00:11:15,694it's also not not ideal to be 28800:11:15,934 --> 00:11:17,534feeling like you're just plodding through 28900:11:17,534 --> 00:11:19,094life one foot in front of the other and 29000:11:19,094 --> 00:11:21,294and it's awful and and I've been there 29100:11:21,294 --> 00:11:24,174too and it's. It's brutal and it's 29200:11:24,174 --> 00:11:26,134brutal to wake up and feel that sad. And 29300:11:26,134 --> 00:11:27,734right now I can feel that in my heart 29400:11:27,734 --> 00:11:29,454because I've spent a lot of time like 29500:11:29,454 --> 00:11:32,174that. And and the fact that people, 29600:11:33,134 --> 00:11:35,774maybe you, maybe not, are feeling that 29700:11:35,774 --> 00:11:38,654way right now, like I literally could cry 29800:11:38,974 --> 00:11:41,414because I know how how hard it hurts 29900:11:43,374 --> 00:11:45,374and I don't. I don't want you to have to 30000:11:45,374 --> 00:11:48,174be there. I don't. 30100:11:51,654 --> 00:11:52,694Because I know it's awful. 30200:11:54,974 --> 00:11:57,374I know it's awful. And so 30300:11:57,694 --> 00:12:00,414that's why. That's why I feel that this 30400:12:00,414 --> 00:12:02,255is this transition. 30500:12:03,215 --> 00:12:06,135It's happening. It's happening 30600:12:06,255 --> 00:12:08,415because this is so freaking important. 30700:12:09,055 --> 00:12:11,615It's so important. You're important. This 30800:12:11,615 --> 00:12:13,175life is important. You're here for a 30900:12:13,175 --> 00:12:14,335reason. There's something you're here to 31000:12:14,335 --> 00:12:16,535do, and it's important that we do it now, 31100:12:16,535 --> 00:12:17,655whatever it is. You don't have to do it 31200:12:17,655 --> 00:12:18,735right now. Don't put pressure on 31300:12:18,735 --> 00:12:20,495yourself. I mean, do it in this lifetime. 31400:12:22,895 --> 00:12:24,975Do it in this lifetime, because 31500:12:25,855 --> 00:12:27,535the truth of the matter is this is the 31600:12:27,535 --> 00:12:29,535one chance you have in this physical 31700:12:29,535 --> 00:12:31,495form. We can talk about reincarnation and 31800:12:31,495 --> 00:12:33,455all that, you know, continuity of energy 31900:12:33,455 --> 00:12:35,375and all that another time. But 32000:12:36,735 --> 00:12:38,615now, especially at the start of the new 32100:12:38,615 --> 00:12:40,815year, what is that going to be for you? 32200:12:41,855 --> 00:12:44,375And is that taking steps forward?Maybe 32300:12:44,375 --> 00:12:46,735that's one little baby step right forward 32400:12:46,735 --> 00:12:49,535to start to. Take 32500:12:49,535 --> 00:12:51,816some of these, these lessons and this and 32600:12:51,816 --> 00:12:53,656these teachings and do the practice and 32700:12:53,656 --> 00:12:55,576just do the practice. Do the five minute 32800:12:55,576 --> 00:12:57,936practice. Maybe that's what you have the 32900:12:57,936 --> 00:12:59,296energy and the space and the bandwidth 33000:12:59,296 --> 00:13:02,016for. Maybe that's it, right?Maybe you're 33100:13:02,496 --> 00:13:03,976you're ready for more and you and you're 33200:13:03,976 --> 00:13:06,096doing more and maybe just being here is 33300:13:06,096 --> 00:13:07,776is a great first step. So 33400:13:09,216 --> 00:13:11,936I am really honored and I really hope 33500:13:11,936 --> 00:13:14,576that you are experiencing an integration 33600:13:14,776 --> 00:13:15,696of this. 33700:13:18,496 --> 00:13:21,056Knowing this that there's a call forward 33800:13:21,136 --> 00:13:24,056and if we are in 33900:13:24,056 --> 00:13:25,456that space of 34000:13:27,496 --> 00:13:29,856of dealing with these 34100:13:29,856 --> 00:13:32,376internal challenges that are feeling like 34200:13:32,376 --> 00:13:33,776they're waiting you down or they're 34300:13:33,776 --> 00:13:36,176tripping you up or what have you, having 34400:13:36,176 --> 00:13:39,136this knowing that as a powerful 34500:13:39,136 --> 00:13:41,137being, which you are, you're far more 34600:13:41,137 --> 00:13:42,497powerful than you give yourself credit 34700:13:42,497 --> 00:13:45,057for, there's an opportunity 34800:13:45,297 --> 00:13:47,337every day. And I know you hear that a 34900:13:47,337 --> 00:13:49,097lot, right?There's an opportunity 35000:13:49,097 --> 00:13:51,777everyday, and that opportunity is to 35100:13:51,777 --> 00:13:54,137witness yourself in the moment and to 35200:13:54,137 --> 00:13:56,697learn to turn towards yourself. And 35300:13:56,697 --> 00:13:59,457instead of being annoyed or frustrated or 35400:14:00,257 --> 00:14:01,857really fucking pissed off that this is 35500:14:01,857 --> 00:14:03,777still happening or it's happening again, 35600:14:04,497 --> 00:14:07,297we get to turn towards ourself and have, 35700:14:08,697 --> 00:14:11,137excuse me, have a much gentler 35800:14:11,137 --> 00:14:12,817conversation. And that's really where it 35900:14:12,817 --> 00:14:15,697starts, is with that self-awareness. 36000:14:15,817 --> 00:14:17,937And that's really what this whole journey 36100:14:17,937 --> 00:14:20,497is. And it is a journey of 36200:14:20,977 --> 00:14:23,217self-discovery and you know, the stuff 36300:14:23,217 --> 00:14:24,897that's landed on your plate and in your 36400:14:24,897 --> 00:14:26,817biochemistry and in your life and on your 36500:14:26,817 --> 00:14:29,537path, it's part of it. And that's 36600:14:29,697 --> 00:14:31,338that's part of the perspective shift and 36700:14:31,338 --> 00:14:32,818the meaning we make is that it's not 36800:14:32,818 --> 00:14:35,778happening to us, it's happening 36900:14:35,778 --> 00:14:37,818for us to grow and evolve and to 37000:14:37,818 --> 00:14:40,778integrate. And that can be tough to 37100:14:41,058 --> 00:14:43,458swallow sometimes. Believe me, I know I 37200:14:43,458 --> 00:14:45,458choked on that pill a few times myself. 37300:14:45,778 --> 00:14:48,578So that's what I I 37400:14:48,578 --> 00:14:50,578just, I'm going to put that there and I'm 37500:14:50,578 --> 00:14:52,018going to put a pin in that because I 37600:14:52,018 --> 00:14:53,858think this is really important and 37700:14:54,978 --> 00:14:57,218I wanted to keep this episode really 37800:14:57,218 --> 00:15:00,098short, but we're still good. So 37900:15:00,978 --> 00:15:03,618welcome to the Movement, Mind and Meaning 38000:15:03,618 --> 00:15:05,738podcast and I'm excited to be on this 38100:15:05,738 --> 00:15:08,098journey. Please share this with anyone 38200:15:08,098 --> 00:15:09,938that you know that is navigating this, 38300:15:09,938 --> 00:15:12,418that is looking for a more holistic 38400:15:12,418 --> 00:15:14,898approach to supporting themselves and 38500:15:14,898 --> 00:15:16,898their nervous system and really 38600:15:18,098 --> 00:15:20,179opening themselves up to this perspective 38700:15:20,179 --> 00:15:23,059and so. I am excited for what 38800:15:23,059 --> 00:15:25,219is coming. I have a lot in store for us. 38900:15:25,299 --> 00:15:27,299I will be bringing on some incredible 39000:15:27,299 --> 00:15:29,219guest experts as well as people that have 39100:15:29,219 --> 00:15:31,579had beautiful stories of transformation 39200:15:31,579 --> 00:15:33,939that will be inspiring to you, as well as 39300:15:33,939 --> 00:15:36,779more practices and ideas to just plant in 39400:15:36,779 --> 00:15:38,739your your the beautiful garden that is 39500:15:38,739 --> 00:15:40,979your brain, as well as the practices over 39600:15:40,979 --> 00:15:42,579on YouTube. So make sure to go and check 39700:15:42,579 --> 00:15:44,699those out now because it's where you're 39800:15:44,699 --> 00:15:46,619gonna be able to anchor into this a 39900:15:46,619 --> 00:15:49,539little bit more deeply. Each week. OK. 40000:15:49,779 --> 00:15:52,339So thank you so much and I really am 40100:15:52,339 --> 00:15:54,979honored to be part of your journey 40200:15:54,979 --> 00:15:56,899and and I don't take that lightly. And so 40300:15:56,899 --> 00:15:59,219I'm deeply grateful and really, really, 40400:15:59,219 --> 00:16:02,059really appreciate you. And so to 40500:16:02,099 --> 00:16:04,419finish up, I will invite you because we 40600:16:04,419 --> 00:16:06,579are doing the anxiety and stress reset 40700:16:06,819 --> 00:16:09,219live again starting on January 13th. I 40800:16:09,219 --> 00:16:10,860would love to invite you to that if 40900:16:10,860 --> 00:16:12,660you're looking for actionable things that 41000:16:12,660 --> 00:16:15,380you can do that are easy, that are fast, 41100:16:15,380 --> 00:16:17,620that are effective. That's what you're 41200:16:17,620 --> 00:16:19,740going to learn how to do and learn how to 41300:16:19,780 --> 00:16:21,940weave these into your day so that it 41400:16:21,940 --> 00:16:23,780becomes something that you look forward 41500:16:23,780 --> 00:16:26,620to rather than an obligatory chore. It's 41600:16:26,620 --> 00:16:28,500something that you can feel the effect in 41700:16:28,500 --> 00:16:30,4202 minutes. And that's what power pauses 41800:16:30,420 --> 00:16:31,940are, are little two-minute breaks where 41900:16:31,940 --> 00:16:34,100you can reset right. People in the 42000:16:34,100 --> 00:16:35,580community in the power pause movement 42100:16:35,580 --> 00:16:37,460call them magical moments, right. And so 42200:16:37,860 --> 00:16:39,860it's literally the reset button or the 42300:16:39,860 --> 00:16:42,180thread that holds us together sometimes, 42400:16:42,180 --> 00:16:43,620right, depending on where we're at, what 42500:16:43,620 --> 00:16:46,180season that we're in. And so it really is 42600:16:46,180 --> 00:16:48,100the foundation for. The work that I do 42700:16:48,340 --> 00:16:50,180and is a really easy, 42800:16:50,820 --> 00:16:53,380incredibly impactful tool set for you to 42900:16:53,380 --> 00:16:55,700have, especially if you 43000:16:55,700 --> 00:16:58,340notice that you are getting caught up 43100:16:58,580 --> 00:17:01,341in worry and doubt and 43200:17:01,341 --> 00:17:04,141fear or sadness or stress learning 43300:17:04,141 --> 00:17:06,741to. Honor yourself in that moment to 43400:17:06,741 --> 00:17:08,981hold space for yourself in the emotion, 43500:17:09,221 --> 00:17:10,981not just bypass it and pretend it's not 43600:17:10,981 --> 00:17:12,741there and try to go high vibe all the 43700:17:12,741 --> 00:17:15,261time. Not realistic and honor the 43800:17:15,261 --> 00:17:17,861feeling and give it space to be 43900:17:18,261 --> 00:17:21,061moved through your body so that. You can 44000:17:21,061 --> 00:17:23,301come back to the wisdom of your core 44100:17:23,301 --> 00:17:26,261self, your true self, so that you can use 44200:17:26,261 --> 00:17:28,101your attention and place it on the 44300:17:28,101 --> 00:17:29,461intentions that you have for the year, 44400:17:29,461 --> 00:17:31,221right?That will help you to step forward 44500:17:31,221 --> 00:17:33,301and and move forward and navigate this 44600:17:33,301 --> 00:17:34,741up, down and all around thing that is 44700:17:34,741 --> 00:17:37,221life. So join us for the anxiety and 44800:17:37,221 --> 00:17:38,741stress reset. The link for that will be 44900:17:38,741 --> 00:17:40,821in the description and get lifetime 45000:17:40,821 --> 00:17:42,901access for the lifetime of the program as 45100:17:42,901 --> 00:17:45,661well as access to all the live resets 45200:17:45,661 --> 00:17:47,501that we do, the first one of the year 45300:17:47,501 --> 00:17:50,182being January 13th, kicking off 5 days. 45400:17:50,622 --> 00:17:52,422So we'd love to have you join us. Thank 45500:17:52,422 --> 00:17:54,502you for being here. Have a beautiful rest 45600:17:54,542 --> 00:17:57,062of your day. And make sure to check out 45700:17:57,062 --> 00:17:59,782the video on YouTube as well. And feel 45800:17:59,782 --> 00:18:01,822free to screenshot this and tag me on 45900:18:01,822 --> 00:18:03,342your stories. And I would love to hear 46000:18:03,342 --> 00:18:05,342any takeaways that you have. Until next 46100:18:05,342 --> 00:18:08,022time, take care of you. You're 46200:18:08,022 --> 00:18:10,102really damn important. And I love you. 46300:18:10,662 --> 00:18:11,262OK, bye.

Wanna kick off 2025 feeling vibrant, calm, and grounded? The Anxiety & Stress Reset is your invitation to prioritize yourself—without the overwhelm.  Grab your spot here: https://www.megan-nolan.com/anxiety Tired of the pressure to overhaul your entire life every January 1st? In this episode, we’re ditching the overplayed “New Year, New Me” narrative and exploring a more sustainable, empowering approach to personal growth.    Discover how to reconnect with your essence—the unchanging, true you—and create meaningful, lasting change from a place of alignment.   We’ll unpack:  Why resolutions often fail and what you can do instead.  The secret to transformation that sticks Getting your nervous system on body 3 guiding forces in your life to consult  Whether you’re ready to stress less, feel better, or fully cutlivate the life you’re meant to live, this episode will give you tools and inspiration to make 2025 your most grounded, aligned year yet.   Perfect for anyone who wants to stress less, cultivate clarity, and live in alignment with their true essence.  #TrueSelfTransformation #AlignedLiving2025 #LastingChangeTips #MindBodyAlignment #StressLessThriveMore   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   Well, hello and welcome back. 00:05 So are you with me on this? 00:07 I'm done with the New Year, New You storyline narrative. 00:11 I think it's time for a refresh. 00:13 I think it's time for an update that actually is really supportive and encouraging and a lot more accurate. 00:18 How about this? 00:19 Hear me out. 00:20 New Year. 00:22 True you. 00:23 When you get back to the essence of you and who you are and how you want to feel and totally integrate all of the beautiful pieces of your life and all the self-care tools and all the things so that you are really anchored in that essence, in that truth of who you are and showing up from that place and making your decisions and taking your actions from that true you. 00:39 Are you on board? 00:41 That is what this week's episode is all about, but before we get into it. 00:45 I will let you know that this week's episode is being sponsored by the Anxiety and Stress Reset. 00:50 We are kicking it off live in 2025. 00:53 The first live session for the new year is starting on January 13th. 00:58 So what's it all about? 00:59 Well, power pauses, or the tools that you're going to learn in there, are described by some of the incredible people in the community as little magical moments of reset. 01:08 When they feel like everything is just kind of blowing up all around them and it literally is the thread that holds everything together, that's what you're gonna get inside the reset. 01:17 I'm not gonna say more. 01:19 The link for you to check it out is in the description of this show, and it's really all about that, giving you the tools to drop into the present moment, using the signals that your body is giving you. 01:31 Like, I don't know, that spinning feeling in your stomach or that tightness or that resistance or whatever it is. 01:37 As an opportunity to pause, to give yourself what you need to cultivate that sense of groundedness and presence and clarity and regulation and peace and calm. 01:49 And so that you can move from there. 01:50 Really coming back to that truth. 01:52 There it is, because that's the true you. 01:54 And using these power pause tools to be able to weave that throughout your day so that you can stay in that place of that true essence and that true self as you do the things. 02:04 So that's what the reset is all about. 02:07 So join us for that. 02:08 So back to New Year. 02:10 True you. 02:11 I don't know if you know this about me is that I for a long time, I mean for 20 years almost have been a personal trainer and I've worked in several gyms. 02:20 And so I would really see that, you know, new year, new you phenomenon first hand. 02:26 Like first couple weeks of January, it was full explosion. 02:30 Like there was no machines available. 02:32 It was packed. 02:33 My classes would be packed. 02:34 Everyone's like, yeah, I'm feeling the bad. 02:37 And then January 19th ish, it's back to just the regulars, back to the people in class that are always showing up to class. 02:46 And why is that? 02:47 Well, when we start the year with these massive resolutions and we just have these ideas of, OK, this is how it's going to go for me and having that story of, OK, I need to change this, that and the other thing that can lead to. 03:01 A lot of things. 03:02 And we're going to unpack that a little bit more. 03:04 But first of all, it's that pressurized situation of everything needs to change right now and the complete overhaul of the system and the lifestyle. 03:12 And let's be real, that's not realistic for most of us, right? 03:18 Small steps lead to big changes when it comes to integrating changes in your life or implementing changes in your life. 03:24 And So what tends to happen is when we have this big, like, I'm going to change it all over the place, is that. 03:31 There's a there's a difference between having a belief that we're going to do something and truly changing at the level of the being that's doing the thing. 03:42 So the difference between I'm going to work out every day and I'm a person who cares so much about how I feel in my health that I am going to make time to move my body every day. 03:54 There's a very stark difference in the energy of those, right? 03:57 It's that thatThat statement and then not making the shift at the deeper level of the belief that supports it and the identity transformation that's necessary. 04:08 And so you might be thinking, OK, well, how do we even do that? 04:11 I mean, that seems like a big jump is that there's a difference between having a goal and having the belief that supports it and having the strategy and the systems and the tools and the support in place to really make that a transformation that actually sticks for you. 04:28 Because a lot of times what happens is we we set these these goals for ourselves and we don't really look at who we get to become to really make them part of who we are and how we spend our days. 04:42 And so that's where when it's like, OK, well, you know, new year, new me, I'm what am I gonna do that's different this year? 04:49 Well, instead of that, take a step back and look at what you're doing that's working, that you've already made a habit that you can do more of. 04:57 Right. 04:57 And so maybe you know you're hopefully you're drinking water and looking at that as an easy example and how can we increase on that, right. 05:06 What what are we doing to eat well that that you can then improve on so that we're not trying to remove all sorts of things. 05:13 Instead we're looking at what you're doing already and how we can lean into that a little bit more and really look at it from the perspective of sustainability, right. 05:24 Because if if you're you're only going. 05:27 And I shouldn't say that. 05:28 If you are going to work, if we're going to work out or do yoga once a week, right, you're only going once a week. 05:33 That's OK. 05:33 It's great. 05:33 It's perfect. 05:34 That's your starting point. 05:36 Is it realistic for you to say I'm gonna go do this every day now? 05:40 Is that something that's realistic to you? 05:41 We wanna make sure that you know why you're doing that and the belief behind it that will support you actually doing that thing, whatever it is, right. 05:50 So you know, that's where. 05:51 People tend to get a little bit tripped up. 05:53 It is this sort of like all or nothing mentality of, all right, it's the new year, I need to do this for myself. 05:59 Well, the other thing is, is that, you know, seasonally as as beings here on this incredible planet, depending on the the hemisphere that you live in, many of us here in the northern hemisphere, it's a wintering time. 06:11 This isn't really a time of new beginnings per se, from a cycles of nature perspective. 06:18 It's the middle of a season, right? 06:20 And so, you know, for us it's the middle of winter. 06:23 And so there's that internal awareness, that slowing down this rest and recuperation and recovery that's actually the qualities of winter. 06:33 Whereas those of you that are in the southern hemisphere, it's different, right? 06:37 And summer is a more active and outgoing and energized, but it's also hot. 06:42 Right. 06:42 And so it's not a pushing ourselves to do a lot of things. 06:45 It's how can we make our way through that time in a way that's sustainable. 06:49 So either way, you know, this arbitrary day of New Year's Day and changing everything over, do you want to make that a really pivotal point in your life? 07:00 That's the question for you, right? 07:01 Like, is that important to you that it happens on this day just because other people do it on that day? 07:07 Does that suit and serve you? 07:09 Maybe, you know, for me it's my birthday, so it feels like, OK, you know, this is a fresh start, it's a new year, it's a literal new year for me as well. 07:18 So for me it makes sense. 07:19 But I've also recognized that based on the seasons of nature and the seasons of my industry, right? 07:28 You know, because this is a time when other people are really interested in stuff like this, there's a lot going for me, going on for me in my work. 07:35 So I don't need to, you know, have this be a time where I feel obligated to do a lot of changes for myself. 07:40 So is it a good time for you, right, in the cycles of your work and your business, does it make sense right now? 07:47 OK, that's another question that you can ask. 07:48 And is that that's coming back to that, this new proclamation that we are hopefully you're behind as part of this movement is the new year true you. 07:58 Let's get back to the truth of you, who you are. 08:00 Does this truly serve you to do this right now, right? 08:03 Does this? 08:04 Is this a time of reflection and introspection like is winter that will then lend to you preparing to do that in spring when energy naturally starts to climb, right. 08:14 So that's when there is that natural kind of uncovering and expression expression. 08:19 That's a word I'm having trouble with that, you know, think of the little seed pod that was planted and is now starting to kind of germinate and come up to the surface and and start to pop towards the sun in the spring. 08:32 So when you think about that, what is, what is the time of year for you that's really supportive to do this sort of shifting of belief work and identity work and patterns and habits and and ways of doing things. 08:46 And what I wanted to suggest is that, you know, coming back to the truth of what really feels good to you, what are you doing that really lights you up and feels good and you want to do more of? 08:58 Yes, there is room for. 09:01 I'm recognizing that this pattern or this story that I'm telling myself is not necessarily feeling very good and I don't want to continue this. 09:11 Then that is an area to look at. 09:13 OK, I want to shift that out of my life, but what can you do instead that would be more supportive and truthful and aligned rather than just looking at like, I'm never going to do this again. 09:25 I am never going to be critical to myself again and just focus on that. 09:29 Well, you know that what you focus on grows. 09:31 So what can you be intentional and make that decision and commitment to doing instead, right. 09:38 So we want to flip it. 09:40 So that's one thing. 09:41 And so the thing when we when we ponder those, when you're looking for this information, when you're gathering these intentions and commitments and decisions for yourself, whatever time, right, it might be early January, it might be April or whenever. 09:56 There's three guiding forces to. 10:00 Consider and consult. 10:04 And those are really so powerful and available to you all the time, but we often forget about them. 10:10 So when you come back to that true you, that timeless, unchanging essence that is you, that you that's really been with you through every chapter of your life, those are the guiding forces. 10:25 And So what you can really tap into is that that younger version of you, what did she, he, they really dream about? 10:33 What brought them joy, right? 10:35 And and what is that playful essence that you want to cultivate? 10:38 Because that still exists within you, right? 10:40 That's that that childlike vibrancy. 10:43 So the younger you as well as the wise version of you, the wise woman, the wise version of the being within, right? 10:50 Depending on, you know, however you identify and we are all welcome here. 10:54 So that that wisdom within, if you will, and that soul, that spirit, that essence, right? 11:02 And and what does that version of you know to be true? 11:05 And really what feels like something that would be maybe some advice and guidance that they would give you. 11:12 And that's really communicating with your higher self, your soul, the future self, you know, your soul self, however you want to describe that, that's that wisdom within. 11:23 And then the other thing to consult about the truth of who you are, that really is very similar and parallel to that wisdom within is the vibrant vision that's pulling you forward of what do you see for your life? 11:35 What do you want to have become your reality? 11:38 What feels like a purpose or an action that you are here to do uniquely? 11:43 And maybe that's clear to you. 11:45 Maybe that's coming, becoming more clear. 11:49 So we want to look at that, right? 11:51 What is that most aligned, expansive, expressive self look like as far as your day, the way you feel, the way you walk into the room, the way you show up, your magnetism? 12:02 Like, what does that version of you that's living in that vision? 12:07 What do they want from you? 12:09 What do they want for you, right? 12:11 What are they calling forward from you that you can begin to commit to and have as your intentions? 12:19 Because that's where it becomes really exciting, right? 12:23 And I apologize, I don't know who to credit for this. 12:26 Well, Michael Beckwith said it to us. 12:28 I don't know if it was him, but we're either pushed forward by the pain of the past or we're pulled forward by the vision of the future. 12:38 And I don't know about you, but I'm gonna tell you here straight up is that for a long time I was pushed forward by the pain of the past. 12:45 Of a struggle story that I had very much identified with that I just wanted to get out of. 12:52 I just didn't want it to be like this anymore. 12:54 I wanted to be different. 12:55 I was so frustrated by that. 12:56 And what happens is that because I was so fixated on the problems and the struggles and the shortcomings, I was giving my energy that and I was recreating that day after day and. 13:08 I had not really stepped back to recognize that I was just pouring my energy into that and therefore recreating that, right? 13:14 Because we co-create our future from the present moment. 13:17 And in those present moments, that's what I was focused on. 13:20 And so that's what I was continuing to get evidence of in my reality, right? 13:24 And yeah, it happens. 13:26 It happens. 13:27 And so I can look back with this perspective. 13:29 of, well isn't that interesting? 13:31 Yeah, and that happened for a long time. 13:34 And not allow that that critical channel, those voices, those judgy jerk in my head that is just, you know, wants to make it bad and oh my God, you wasted so much time. 13:45 Those, really those lies of limitation that the mind gives us, right? 13:49 And it's just feeding the dialogue of the characters in our head that are just wanting to make us feel bad and and overwork and all the things. 13:57 And those are protective patterns, right? 13:59 And so we we it's all an awareness. 14:01 It's just coming at it from that place of OK, I that happened. 14:07 But now that I know better, I can do better. 14:09 And so once I started to create this really vibrant vision for myself and for what I wanted my life to feel and to be like and what I. 14:19 How I wanted to spend my days and what I wanted to do in the world to share my gifts and and connect with other people and lead a global movement of change. 14:27 You know, stuff like that. 14:29 That to me became so compelling and inspiring that I began to use that as my guiding light and my North Star and that is what pulled me forward. 14:42 Right. 14:42 And that's what kept me going. 14:43 And there are days for sure. 14:45 There's days, there's minutes, there's times when, you know, I've talked about it a couple episodes ago where I had a bit of a meltdown and just kind of needed to fall apart a little bit to come back together because that's life, right? 14:57 We're not going to be all like super high vibing, alignment all the time. 15:00 No, we need the contrast. 15:02 And So what was happening is that once I could calibrate. 15:09 To the that vibrant vibe of my vision and know what that felt like to me, because that's the ultimate goal, right? 15:14 And that's a huge part of your intentions is, is how do you want to feel every day? 15:19 How do you want to show up? 15:19 How do you want to walk into a room? 15:21 And what we're doing by knowing that and having that as your North Star is then you can begin to decide on what you're going to do each day. 15:32 To really calibrate to that sensation, to tune yourself to that frequency, if you will, right? 15:37 Like think of it as a radio station and you are changing the dial on the car dial and you're changing the channel till you get to. 15:47 Whatever 104.1 and that 104.1 is that that joyfulness, the playfulness, the creativity. 15:54 Whereas if we're we're off that and we're in the struggle stories and we're listening to the lies of limitation from the mind, we're like we're not tuned to 104.1, we're tuned to something different. 16:05 And that's the signal that we are calibrated to. 16:08 And what I speak to is yes, from an energetic frequency, you know on the emotional frequency scale, which is verifiable done by. 16:16 Doctor Hawkins, who did some incredible work, but that's energetically and and scientifically proven. 16:24 But what we're also speaking to, what's happening is that that that tuning, that frequency is actually happening in your nervous system, right? 16:32 And So what we're doing here is beginning to calibrate yourself, create that sense of awareness in your body of how you're feeling in each given moment by becoming present. 16:45 Right. 16:45 And what we're doing there is using the signals of your body, which is how your body and your nervous system communicates with you, to understand and feel where you're at in any given moment, right. 16:56 And most of us spend a lot of time up here in our head taking action, moving forward, and we're ignoring or bypassing or just, you know, not giving our attention to the way that we feel. 17:10 And for many of us, you know, who deal with anxiety and stress. 17:14 We tend to have some patterns, protective patterns that will allow us to ignore it pretty well, right? 17:20 And for me, having high functioning anxiety, my pattern was to overwork myself constantly, to push harder, longer, faster, more. 17:28 That was just what I did and how I did it. 17:31 And I would ignore that feeling of anxiety by focusing on that and pressurize myself. 17:36 But I could feel in my body a tightening and resisting it and then like, you know, I wish you could see me if you can't, but that like. 17:44 Gargoyles sort of gripping and tightening. 17:48 I could feel internally and that was my body's way of saying hi, hello, alert, alert, we have a problem. 17:55 But I I bypassed it and I just kept going until I would crash. 17:59 And so I was going from a fight or flight state in my nervous system, a stress state in my nervous system to a shutdown, right? 18:07 I was in freeze mode. 18:08 And then I would just spiral into doubt and confusion and sadness. 18:12 And so it was just like 1 extreme or the other. 18:15 And that's not how I want to live. 18:18 And I I recognize that and I learned that and I looked at that with compassionate curiosity. 18:24 And So what we're what I'm saying is when you notice these sensations of stress and anxiety and tension and worry and what have you in your body, these emotional experiences, these feelings in your body, that's a sign. 18:37 It's a sign that you get to pay attention to right and you get to pause. 18:42 That's what our one of our mantras in the power pause movement is feel the feels, take a power pause. 18:48 And that's it's so important to be in this conversation with yourself ultimately. 18:56 And you know we have conversations with people all day long, but do you actually have a conversation with yourself and. 19:05 Your body speaks in the language of emotions and sensations, and so it will start to speak quietly, right? 19:12 It will start to, you know, start with these sensations and it'll start as a whisper and it will continue to progress and it will get louder and louder and louder until we pay attention, right? 19:22 And what our goal is to learn to pay attention closely enough that we can hear the whispers. 19:29 Of need, of desire, of that younger you that's guiding you, that wisdom within that's inspiring you, the vibe of the vision that's nurturing and pulling you forward so that we don't have to hear the screams of I need help now and having a panic attack or totally shutting down or you know, we know, you know what it means to get to that point when you're like, wow, I really, it went really far and you know, you got exhausted, you got burnt out, whatever it was, you got sick, like. 19:58 It's just an awareness. 19:59 And I just bring all this to the table because I've definitely lived that myself, right? 20:03 And so it's so important that we get to talk about how we are showing up for ourselves and who we are being when we do this and how can we approach this from a a place of decision and commitment and integration, right? 20:19 Because you have the tools already, you have the tools, you know what to do. 20:22 It's that that making that commitment to yourself. 20:25 And figuring out a way to integrate it in a way that works for you, that's not overwhelming, that actually supports you, that's actually really fun. 20:36 Dare I say it, you know, we we we want this to be fun. 20:40 Life should be fun. 20:41 Like how can we have more play in our day? 20:43 And you know, we don't have to be so bloody serious all the time because boring. 20:49 I know that I'm not here for that and I doubt that you are either. 20:53 And so when we feel those feels. 20:56 How can you take power pause? 20:59 Well, first of all, you can join us for the anxiety and stress reset because that's what it's all about. 21:04 You learn five different ways to take two-minute power pauses that literally are so incredible and so effective. 21:09 Immediate shifts that you can do most of them anywhere, anytime, some of them in the presence of others, and they will never even know you're doing it. 21:17 Oh my God, they're so cool. 21:19 So make sure to grab your spot for that. 21:20 So when we pause, check in. 21:26 Bring your focus within yourself. 21:27 Notice that you need a little minute, right? 21:30 You need a little minute. 21:30 What do we need, right? 21:31 What do you need? 21:32 Where are you coming from in that moment? 21:34 Have you only drank oat milk lattes and had three almonds and it's 5:00? 21:38 Do you need to get up and move your body? 21:40 Because PS, you're not a rock and sitting in a chair all day doesn't feel great. 21:44 Do you need to go outside, right? 21:46 Like you're basically a houseplant with more complicated motions. 21:49 Maybe you need some sunlight, you know, maybe maybe you need a hug. 21:52 Like, what is it? 21:53 What is it? 21:54 And that that level of awareness and self-compassion is what we're here for. 21:58 And to be true to you, speaking of coming to the truth of who you are and the truth of what I do, the truth of what I do is really that. 22:07 Is really coming to this deeper level of self-awareness and self-compassion. 22:11 And through these tools, right, learning to give ourself what we need and to truly anchor into that essence that is you to truly embody it at the deepest level so that it is fully expressed within you from a place of authenticity. 22:24 And sometimes you show up in neatly from that place. 22:27 But what we do is is create these pauses so that you can drop into that, create these reminders in your life and in your day so that you are connected to that. 22:36 That's really the work that I do when it boils down to it. 22:39 So I have some questions for you before the new year, or whenever you happen to be listening to this. 22:45 I'd love for you to ask yourself these questions. 22:49 What am I ready for more of in 2025? 22:52 What am I ready for more of in 2025? 22:55 How do I want to feel every day? 22:59 OK, what sustainable actions that I do and love? 23:05 Will help me feel that way. 23:07 So things that you know and you you love already that you do, that will really lend to you feeling that way that you can begin to really lean into. 23:17 There's of course room for you to add in new things and try new things, but really lean into what you're doing and loving already so that you can grow that even more. 23:25 And then finally, who is the person that does those things? 23:30 Who is the version of you that does those things and describe them, right? 23:33 Like how do they walk into a room? 23:35 What's their energy like? 23:36 How do they wake up? 23:38 How do they start the day? 23:38 Like what is your ideal? 23:40 Because you are co-creating your life and that's where you remember that you are truly powerful. 23:46 And when you have this, we need the GPS, right? 23:48 And that's why having these goals and intentions is important. 23:51 But can we look at it from a wider lens? 23:55 Can we look at it from? 23:57 The truth of what you really want and who you really are and what you're really capable of. 24:00 And not like I'm not doing this, that and the other thing ever again because no, no, no, no, noIt's we're doing something because of who it allows you to evolve into even more deeply, right? 24:13 Because that's where the new year, new you is turning into something different. 24:18 What if you're even more authentically becoming and being who you are? 24:22 What if we are peeling off the things that don't serve you anymore? 24:26 The stories, the patterns, the beliefs, and by activating the ones that really do right? 24:33 It's that coming back to the core of who you are and aligning to that and living from that place every day. 24:39 That's my vision for you for the new year. 24:41 That is what my vision is for myself for the new year and for our community for the new year, because that's where the magic is. 24:50 It's you. 24:51 You already have these beautiful things. 24:53 It's about embodying them and expressing them even more fully. 24:56 So I really want you to honor that essence. 24:59 And truly, rather than striving for perfection, it's all about anchoring into that from a place of playfulness and expression and easefulness and joyfulness. 25:12 So that's what I wanted to share with you today. 25:15 I hope that you found some inspiration in that. 25:17 I'm excited because. 25:20 Truly, truly, I've been really sitting with some changes and so I'm excited to show that there's some changes coming up in 2025, including the focus of this show and my focus in my work. 25:35 But everything that I'm just sharing is it. 25:37 But stay tuned. 25:39 Some big shifts are coming. 25:40 I'm excited. 25:42 So last thing I'll say is as we wrap up. 25:45 Knowing that if you are ready to have tools to shift your state fast in literally 2 minutes, having habits that feel good and fit easily into your life, and really moving into 2025 from this place of yes, all right, I can do this. 26:01 You're feeling calm, you're feeling grounded, you're getting clear on what you want and how you're showing up. 26:05 Then make sure to grab your spot for the anxiety and stress reset set, because that is what it's all about. 26:11 And it's really not about changing who you are. 26:15 It's about remembering who you've always been and giving yourself permission to live fully from that place. 26:24 That's what this is about. 26:26 So sending you all the everythings, all the loves. 26:30 Merry, happy, everything. 26:31 Happy whatever day it is. 26:32 I hope this was insightful and inspirational for you. 26:35 And remember that it's not about doing more and achieving more. 26:40 It's about being more, more present, more aligned, more authentic. 26:45 And I can't wait to support you on that and in that in the new year. 26:48 So take care for now. 26:50 See you soon. 26:51 Bye, bye.

As the year comes to a close, it’s super common to feel the weight of stress alongside the excitement of new beginnings. If you’re struggling with end-of-year anxiety or feeling overwhelmed by the holidays, this episode is for you! Join us as we: Unwrap the greatest gift you can give yourself, one that will open your eyes and heart to the lessons of the year Explore the real magic of this gift and what it is actually giving you Celebrate the good, the bad, and the ugly—embracing everything as part of your journey Tune in to discover how to close out the year with intention, reduce stress, and step into the new year feeling empowered, joyful, and ready for what’s next.  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/anxiety #Anxiety #EndOfYearAnxiety #EndOfYearReflection #StressRelief #PersonalGrowth #MentalWellness #NewBeginnings #YearEndCelebration #AnxietyRelief #GrowthMindset #HolidayStress #SelfCare   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:06,320 --> 00:00:08,720Well, hello and welcome back. Today we're 200:00:08,720 --> 00:00:11,200talking about the very best 300:00:11,200 --> 00:00:14,040gift that you can give yourself at any 400:00:14,040 --> 00:00:15,480time of the year, on your birthday, on a 500:00:15,480 --> 00:00:17,280random Tuesday, on whatever day you want. 600:00:17,680 --> 00:00:20,400But it is so much more powerful and 700:00:20,400 --> 00:00:22,720effective and supportive than, you know, 800:00:22,720 --> 00:00:25,481a spa day or a new car or a purse. And 900:00:25,481 --> 00:00:26,881it's actually something you can give to 1000:00:26,881 --> 00:00:29,721yourself like that. So what is it?Oh, 1100:00:29,841 --> 00:00:31,401just wait a second and I'm going to tell 1200:00:31,401 --> 00:00:32,641you and I'm going to give you some tools 1300:00:32,641 --> 00:00:34,241to unpack it a little bit more. But 1400:00:34,481 --> 00:00:35,921question for you before we get started. 1500:00:36,161 --> 00:00:38,401I'm willing to bet that somewhere on your 1600:00:38,401 --> 00:00:41,041intentions list for 2025 1700:00:41,361 --> 00:00:43,601is something along the lines of. 1800:00:44,321 --> 00:00:46,361Stress less, feel better, make myself a 1900:00:46,361 --> 00:00:48,721priority, show up for myself daily with 2000:00:48,721 --> 00:00:51,521exercise, yoga, feel happier, 2100:00:51,521 --> 00:00:53,201feel lighter, integrate all the tools 2200:00:53,201 --> 00:00:55,681that I have so I can fully embody my most 2300:00:55,681 --> 00:00:57,601powerful, energized self and cultivate 2400:00:57,601 --> 00:00:59,281the life that I'm meant to live. 2500:00:59,681 --> 00:01:01,241Something like that. Is anything like 2600:01:01,241 --> 00:01:03,201that on your list?Because if anything 2700:01:03,201 --> 00:01:04,961like that or something even just a little 2800:01:04,961 --> 00:01:06,681similar is, is that you're going to want 2900:01:06,681 --> 00:01:09,641to grab a spot at the anxiety and 3000:01:09,641 --> 00:01:11,841stress reset which is happening live in 3100:01:11,841 --> 00:01:14,4012025 and you should join us Speaking of. 3200:01:14,921 --> 00:01:17,762A gift to give yourself and it's 3300:01:17,802 --> 00:01:20,762only $37. It's crazy. I know it's 60 3400:01:20,762 --> 00:01:22,282bucks off because I want to make it as 3500:01:22,282 --> 00:01:23,842accessible as possible because this is 3600:01:23,842 --> 00:01:25,802the foundation for everything. This is 3700:01:25,802 --> 00:01:28,242literally the starting point, but it's a 3800:01:28,242 --> 00:01:29,562game changer. And when you have these 3900:01:29,562 --> 00:01:31,562tools, it's going to change how you feel 4000:01:31,562 --> 00:01:33,082in each and every moment, shift your 4100:01:33,082 --> 00:01:35,282inner state, cultivate that deep level of 4200:01:35,282 --> 00:01:37,522self-awareness and self-compassion and 4300:01:37,522 --> 00:01:40,242calm in minutes. It's incredible. So 4400:01:40,562 --> 00:01:42,482grab your spot. We're kicking it off live 4500:01:42,602 --> 00:01:45,442on January 13th. So what is this 4600:01:45,442 --> 00:01:47,562amazing gift that you can give yourself? 4700:01:47,562 --> 00:01:49,122And actually, I should have told you 4800:01:49,122 --> 00:01:51,762this. It actually doesn't cost anything. 4900:01:52,162 --> 00:01:53,922Whoa, really?Yeah. 5000:01:55,322 --> 00:01:58,082What is it?What is this gift?What is 5100:01:58,082 --> 00:02:00,482this present?Well, 5200:02:00,962 --> 00:02:03,762Let me tell you where I realized that and 5300:02:03,762 --> 00:02:05,842this inspiration. So I'm not gonna lie. 5400:02:06,002 --> 00:02:07,843Earlier this week I had a full and proper 5500:02:07,843 --> 00:02:10,603meltdown. I had a kicking and screaming. 5600:02:10,603 --> 00:02:12,803What am I even doing with my life?Is this 5700:02:12,803 --> 00:02:14,883all there is?Holy moly, what is happening? 5800:02:15,043 --> 00:02:17,483Bring me the matches and the gas canister 5900:02:17,483 --> 00:02:19,043because I'm about to blow this up because 6000:02:19,043 --> 00:02:21,083I don't think I can do this anymore. Sort 6100:02:21,083 --> 00:02:23,603of moment. Happy holidays. You 6200:02:25,683 --> 00:02:26,923know, there was a lot of factors 6300:02:26,923 --> 00:02:28,803involved. If you listen to last week's 6400:02:28,803 --> 00:02:30,523episode, you know, the holidays are a bit 6500:02:30,523 --> 00:02:32,283challenging for me. My father passed away 6600:02:32,283 --> 00:02:33,563on Christmas. You know, it's just 6700:02:33,563 --> 00:02:35,843stressful. It's the end of the year, 6800:02:36,803 --> 00:02:38,163you know, there's that. And then it's my 6900:02:38,163 --> 00:02:40,163birthday coming up. And so it's just a 7000:02:40,163 --> 00:02:42,483lot of things, you know?And so there was 7100:02:42,483 --> 00:02:44,043just a lot of things that were happening. 7200:02:44,043 --> 00:02:45,643And I was really feeling myself, feeling 7300:02:45,643 --> 00:02:47,363the feels right in the power pause 7400:02:47,363 --> 00:02:49,363movement. That's that's our mantra. Feel 7500:02:49,363 --> 00:02:50,723the feels, take a power pause. And 7600:02:51,123 --> 00:02:53,603admittedly. Not gonna lie. I didn't go 7700:02:53,603 --> 00:02:54,883right to the power pause and the 7800:02:54,883 --> 00:02:56,604compassionate curiosity and the 7900:02:56,884 --> 00:02:59,604non-judgmental self-awareness. No, noI 8000:02:59,604 --> 00:03:01,124swirled around in the muck for a little 8100:03:01,124 --> 00:03:02,764bit and I was like, what am I even doing? 8200:03:02,844 --> 00:03:05,684And was hearing these lies that I 8300:03:05,684 --> 00:03:07,884had so long identified with of, oh, it's 8400:03:07,884 --> 00:03:09,324not gonna work. Maybe it's not your mom 8500:03:09,324 --> 00:03:11,444meant for this. And all of those things 8600:03:11,484 --> 00:03:13,364that I could hear going on in my head 8700:03:13,364 --> 00:03:16,084that I've done so much work around, but 8800:03:16,084 --> 00:03:18,724their their tendrils were deep. 8900:03:19,684 --> 00:03:21,044I mean, they're subconscious protective 9000:03:21,044 --> 00:03:22,964patterns. We barely know they're there 9100:03:22,964 --> 00:03:25,284until stuff like this happens. So this in 9200:03:25,284 --> 00:03:27,364itself is actually also a gift. But 9300:03:27,364 --> 00:03:30,044that's another bonus gift, I guess, is 9400:03:30,044 --> 00:03:31,724when these things happen. When you notice 9500:03:31,724 --> 00:03:33,044yourself in these moments, it's an 9600:03:33,044 --> 00:03:35,564opportunity to see what's happening at a 9700:03:35,564 --> 00:03:38,164deeper level, to hear the stories. Of the 9800:03:38,164 --> 00:03:40,964mind, the lies of limitation, we call 9900:03:40,964 --> 00:03:43,044them, and to see these protective 10000:03:43,044 --> 00:03:44,804patterns, right. And for me, this is 10100:03:45,044 --> 00:03:47,445either completely shutting down or, you 10200:03:47,445 --> 00:03:49,565know, trying to fix it or trying to, you 10300:03:49,565 --> 00:03:52,005know, either like power through and just 10400:03:52,005 --> 00:03:54,805overwork myself and and ignore it. But 10500:03:54,805 --> 00:03:57,445I've done so much work around this, so I 10600:03:57,605 --> 00:03:59,805I could see all of this happening. And 10700:03:59,805 --> 00:04:01,285the only reason that I could see this 10800:04:01,285 --> 00:04:04,045happening was that I have. Done 10900:04:04,045 --> 00:04:06,165these practices, right?It's through these 11000:04:06,165 --> 00:04:08,125incredible tools of the yoga practice and 11100:04:08,125 --> 00:04:10,405mindfulness and and nervous system 11200:04:10,405 --> 00:04:11,645regulation that I could see this 11300:04:11,645 --> 00:04:13,365happening. And I allowed it to happen 11400:04:13,445 --> 00:04:15,445because we want to give space for 11500:04:15,445 --> 00:04:16,965emotional expression and all of your 11600:04:16,965 --> 00:04:19,525feelings are valid. But I 11700:04:19,525 --> 00:04:22,165was able to pause 11800:04:24,165 --> 00:04:26,645and take a step back and begin 11900:04:26,645 --> 00:04:29,365to witness what was happening and and the 12000:04:29,365 --> 00:04:31,845stories that were coming back up 12100:04:32,165 --> 00:04:35,125and notice. that I had really identified 12200:04:35,125 --> 00:04:37,886with a lot of them for a long time, and 12300:04:37,886 --> 00:04:40,486they were still kind of there. And so 12400:04:40,526 --> 00:04:42,966what the gift is, is that 12500:04:43,486 --> 00:04:46,406what I recognized was I, 12600:04:46,566 --> 00:04:48,726as a hyper-achiever, you know with high 12700:04:48,726 --> 00:04:50,886functioning anxiety, here I go, just like 12800:04:50,886 --> 00:04:52,526trying to get to the top of the next 12900:04:52,526 --> 00:04:54,926mountain, is that there was always this 13000:04:54,926 --> 00:04:57,606striving. There's always this set another 13100:04:57,606 --> 00:04:59,246goal. Oh, if that one doesn't work, you 13200:04:59,246 --> 00:05:00,486can just set a different goal. You shift 13300:05:00,486 --> 00:05:02,246your different perspective. Like there's 13400:05:02,246 --> 00:05:05,206always this forward momentum. And 13500:05:05,286 --> 00:05:07,926I, in this moment of pausing, 13600:05:08,246 --> 00:05:10,486and this is a tool you can use, is if you 13700:05:10,486 --> 00:05:12,406find yourself really fixated on 13800:05:12,406 --> 00:05:15,126something, we can pause, take a step 13900:05:15,126 --> 00:05:17,926back and widen your eyes. So your 14000:05:17,926 --> 00:05:19,926head stays forward, but just look to the 14100:05:19,926 --> 00:05:22,166corners of your eyes. And this is a 14200:05:22,246 --> 00:05:24,406peripheral gaze. So we tend to have a 14300:05:24,406 --> 00:05:26,966very forward focus. When we widen the 14400:05:26,966 --> 00:05:29,487scope, it gives your nervous system the 14500:05:29,487 --> 00:05:32,087signal like, oh, okay, we're not fixated, 14600:05:32,567 --> 00:05:34,647obsessed with what's in front of us. We 14700:05:34,647 --> 00:05:36,567can see more, we're taking in more 14800:05:36,567 --> 00:05:38,167information. And what I started to 14900:05:38,167 --> 00:05:41,127recognize was is that I had gotten a very 15000:05:41,127 --> 00:05:43,887hyper fixated on this current 15100:05:43,887 --> 00:05:46,607situation and what I was perceiving to 15200:05:46,607 --> 00:05:47,927be, you know, 15300:05:50,007 --> 00:05:52,247results that really frustrated me in that 15400:05:52,247 --> 00:05:54,687moment. And so when I was able to take a 15500:05:54,687 --> 00:05:57,607step back from it and give myself 15600:05:57,607 --> 00:06:00,407permission, and this is the gift, give 15700:06:00,407 --> 00:06:03,127myself permission to be where you're at 15800:06:04,407 --> 00:06:07,047and to pause. Because if we're always 15900:06:07,047 --> 00:06:09,887running up the mountain, we rarely take 16000:06:09,887 --> 00:06:12,167that moment of reflection to 16100:06:13,127 --> 00:06:15,447look at how far you've come. 16200:06:16,607 --> 00:06:19,008And the version of you that you were last 16300:06:19,008 --> 00:06:20,648year at this time, five years ago, 10 16400:06:20,648 --> 00:06:23,328years ago, 25 years ago, you know, 45 16500:06:23,328 --> 00:06:26,248years ago, that version of you 16600:06:26,648 --> 00:06:29,448would be so proud, so 16700:06:29,448 --> 00:06:32,408grateful, so celebratory. But yet, if we 16800:06:32,408 --> 00:06:34,328stay in these protective patterns of the 16900:06:34,328 --> 00:06:37,208mind, then we constantly have 17000:06:37,208 --> 00:06:39,848this insatiable drive for more. And 17100:06:39,848 --> 00:06:41,848that's where we can tend to get really 17200:06:41,848 --> 00:06:44,568tripped up into these patterns and these 17300:06:44,568 --> 00:06:45,448frustrations. 17400:06:48,728 --> 00:06:51,368So that's really what I wanted to share 17500:06:51,368 --> 00:06:53,208with you, is that through this 17600:06:53,208 --> 00:06:55,968willingness to take this time to 17700:06:55,968 --> 00:06:58,248slow down, right?RightAs I record this, 17800:06:58,248 --> 00:07:00,568it's December 16th. We're approaching the 17900:07:00,568 --> 00:07:02,728winter solstice, you know, in different 18000:07:02,968 --> 00:07:05,768parts of the world. It's a a wintering, 18100:07:05,848 --> 00:07:08,648it's a going inwards. And so as we move 18200:07:08,648 --> 00:07:10,969towards the end of the calendar year, can 18300:07:10,969 --> 00:07:12,969we take this opportunity to slow down and 18400:07:12,969 --> 00:07:14,729be present with yourself and to really 18500:07:14,729 --> 00:07:16,969recognize the growth and the lessons and 18600:07:16,969 --> 00:07:18,649the ways that you've won over the last 18700:07:18,649 --> 00:07:20,809year, and to really honor and celebrate 18800:07:20,809 --> 00:07:23,529that from the vantage point of where you 18900:07:23,529 --> 00:07:26,409are and looking back?Because, yes, it's 19000:07:26,409 --> 00:07:28,209important to have these goals that we're 19100:07:28,209 --> 00:07:30,649moving towards, but even more important 19200:07:30,649 --> 00:07:32,849is to witness. And 19300:07:32,849 --> 00:07:35,449lovingly honor and accept 19400:07:35,649 --> 00:07:37,769where you've come, how far you've come, 19500:07:37,969 --> 00:07:40,329right. And so that was the exercise that 19600:07:40,329 --> 00:07:43,289we did in the community is looking 19700:07:43,289 --> 00:07:45,569at the ways that you've won over the last 19800:07:45,569 --> 00:07:47,769year. OK, so making a list of all the 19900:07:47,769 --> 00:07:49,049little wins, the big wins, big 20000:07:49,049 --> 00:07:51,289celebrations. And then here's where it 20100:07:51,289 --> 00:07:53,329gets cool is you write the list and you 20200:07:53,329 --> 00:07:54,769look at the list. And then I want you to 20300:07:54,769 --> 00:07:57,009look at the list as though it's someone 20400:07:57,009 --> 00:07:59,370else's list, as though it's your bestie 20500:07:59,370 --> 00:08:00,730or, you know, one person in your 20600:08:00,730 --> 00:08:02,250mastermind or whoever. You're looking at 20700:08:02,250 --> 00:08:04,010the list as though it's someone else's. 20800:08:04,410 --> 00:08:06,050And as you look at the things that are 20900:08:06,050 --> 00:08:08,970accomplished over the year. Describe 21000:08:08,970 --> 00:08:11,130the type of person that accomplished 21100:08:11,130 --> 00:08:12,570those things, that did those things, 21200:08:12,570 --> 00:08:14,410right?Are they determined?Are they 21300:08:14,410 --> 00:08:16,650enthusiastic?Are they playful?Are they 21400:08:16,650 --> 00:08:19,250committed?And so write that down and 21500:08:19,250 --> 00:08:21,930write those different qualities. OK, so 21600:08:21,930 --> 00:08:22,890you're just going to write that down, 21700:08:22,890 --> 00:08:24,250like look at the list and then write the 21800:08:24,250 --> 00:08:26,730qualities. Confident, grateful, playful, 21900:08:26,730 --> 00:08:29,210fun. And then the final part of it 22000:08:29,610 --> 00:08:31,850is you get to write 2 words in front of 22100:08:31,850 --> 00:08:34,810each of those qualities. I am. 22200:08:35,930 --> 00:08:37,210Because, you know, I did a little trick 22300:08:37,210 --> 00:08:38,650on the on you there because it was 22400:08:38,650 --> 00:08:40,250actually your list and you're still, you 22500:08:40,250 --> 00:08:41,450know, speaking about yourself. But 22600:08:41,450 --> 00:08:42,970sometimes it's really important to have 22700:08:42,970 --> 00:08:45,610that 30,000 foot view. And when you've 22800:08:45,610 --> 00:08:47,770written the words I am in front of all 22900:08:47,770 --> 00:08:49,610those words, I am enthusiastic, I am 23000:08:49,610 --> 00:08:51,531determined. Whatever the list was that 23100:08:51,531 --> 00:08:54,251you just wrote down, then 23200:08:54,731 --> 00:08:57,371you get to place your hands on your body, 23300:08:57,371 --> 00:08:58,891on your heart and and relax your 23400:08:58,891 --> 00:09:01,611shoulders and breathe. And repeat those 23500:09:01,611 --> 00:09:04,491to yourself. Because in that moment of 23600:09:04,491 --> 00:09:06,891honoring and celebration, you are 23700:09:06,891 --> 00:09:09,531witnessing yourself. You are 23800:09:09,531 --> 00:09:12,491giving yourself accolades and praise that 23900:09:12,731 --> 00:09:15,131the the patterns of the mind, the lies of 24000:09:15,131 --> 00:09:17,491limitation, that chatter channel doesn't 24100:09:17,491 --> 00:09:19,851say. It doesn't say stuff like that. And 24200:09:19,851 --> 00:09:21,811your heart wants you to know that. But 24300:09:21,811 --> 00:09:24,731your heart, the wisdom of your heart is 24400:09:24,811 --> 00:09:27,691so. profound, and it's all 24500:09:27,691 --> 00:09:30,011permeating, but it's not loud like that 24600:09:30,011 --> 00:09:31,811squawky channel up in your head. It's 24700:09:31,811 --> 00:09:34,331soft. It speaks to you through emotions. 24800:09:34,331 --> 00:09:35,971It speaks to you through intuition. It 24900:09:35,971 --> 00:09:37,931speaks to you through these little 25000:09:37,931 --> 00:09:40,011moments of downloads. 25100:09:40,972 --> 00:09:43,652And so you're giving a voice to 25200:09:43,652 --> 00:09:46,252that, that quiet whisper of the wise 25300:09:46,252 --> 00:09:48,812version of you within you. And in truth, 25400:09:48,812 --> 00:09:50,652that's your soul. It's your spirit 25500:09:50,652 --> 00:09:53,612speaking to you as a reminder. And 25600:09:54,732 --> 00:09:56,732For me, and for many people in my 25700:09:56,732 --> 00:09:59,612community, it was emotional. 25800:09:59,772 --> 00:10:02,012For many people, it was very challenging. 25900:10:02,252 --> 00:10:04,052It was easier for them to read it like 26000:10:04,052 --> 00:10:05,572they're reading it to somebody else, not 26100:10:05,572 --> 00:10:08,412be receiving it back in. And 26200:10:08,412 --> 00:10:10,332that it's all information, right?It's 26300:10:10,332 --> 00:10:12,412none of it's bad, and it's none of it's 26400:10:12,412 --> 00:10:15,212wrong. It's just how easy is it for you 26500:10:15,212 --> 00:10:18,172to witness yourself?How 26600:10:18,252 --> 00:10:20,052easy is it for you to pause and reflect 26700:10:20,052 --> 00:10:21,852at how far you've come?Because that's 26800:10:21,852 --> 00:10:24,412ultimately the the greatest gift of all 26900:10:24,412 --> 00:10:26,772of this self-improvement and journeying 27000:10:26,772 --> 00:10:28,332and making our way through these inner 27100:10:28,332 --> 00:10:30,653shifts and, you know, navigating anxiety 27200:10:30,653 --> 00:10:33,373and stress in life. Like it's the 27300:10:33,373 --> 00:10:35,973witnessing and the pausing to become 27400:10:35,973 --> 00:10:38,493present, to really have that level of 27500:10:38,853 --> 00:10:41,653of commitment to. Finding a way to 27600:10:41,653 --> 00:10:43,653be a little more compassionate with 27700:10:43,653 --> 00:10:45,813ourselves, to be a little more kind with 27800:10:45,813 --> 00:10:47,533ourselves, to be a little more loving. 27900:10:48,093 --> 00:10:50,933Because those qualities, those are your 28000:10:50,933 --> 00:10:52,853true essence. The qualities that you list 28100:10:52,853 --> 00:10:54,493and you write the I am words in front, 28200:10:54,813 --> 00:10:57,453that's your true essence. It's none of 28300:10:57,453 --> 00:10:59,293the stuff that we've accomplished. It's 28400:10:59,293 --> 00:11:01,133none of the social media following. It's 28500:11:01,133 --> 00:11:03,213none of the podcast downloads. It's none 28600:11:03,213 --> 00:11:05,053of that. That's not who you are. Those 28700:11:05,053 --> 00:11:06,493are things that you've done, but it's not 28800:11:06,493 --> 00:11:09,293who you are. And so it's so important 28900:11:09,293 --> 00:11:12,173that we have these moments of 29000:11:12,733 --> 00:11:15,613recalibration, right?It's like, you know, 29100:11:15,613 --> 00:11:18,573you got a phone, whether it's iPhone or 29200:11:18,573 --> 00:11:20,493Android or whatever, you're not on the 29300:11:20,493 --> 00:11:22,854same operating system as you did when you 29400:11:22,854 --> 00:11:25,454bought the phone three months ago or two 29500:11:25,454 --> 00:11:27,854years ago. That constantly updates. 29600:11:28,414 --> 00:11:29,854It's so important that we constantly 29700:11:29,854 --> 00:11:32,774update. how we see ourself and speak to 29800:11:32,774 --> 00:11:35,294ourself to really support and be 29900:11:35,294 --> 00:11:38,134congruent or aligned 30000:11:38,134 --> 00:11:40,574with the version that you are now, right? 30100:11:40,574 --> 00:11:42,494Because the lies of limitation will have 30200:11:42,494 --> 00:11:44,734us telling the same story of that core 30300:11:44,734 --> 00:11:47,214belief of, for me, it was, oh, you'll 30400:11:47,214 --> 00:11:48,974never make any money as a yoga teacher. 30500:11:51,454 --> 00:11:53,454Well, that's not true. 30600:11:55,294 --> 00:11:57,534But in my mind, that's how I, 30700:11:58,254 --> 00:12:00,574Had identified for a really long time and 30800:12:00,894 --> 00:12:03,134that, you know, made me feel like I 30900:12:03,134 --> 00:12:05,054wasn't ever going to do it. I felt broken 31000:12:05,054 --> 00:12:06,934and I was broke, you knowAnd so it was 31100:12:06,934 --> 00:12:08,974one of those things of like, what sort of 31200:12:08,974 --> 00:12:10,934stories are we still hanging on to?What 31300:12:10,934 --> 00:12:12,695are we, what are we saying to ourselves 31400:12:12,695 --> 00:12:14,815in those moments of friction when we're 31500:12:14,815 --> 00:12:17,655getting squeezed?And so it's just, it's a 31600:12:17,655 --> 00:12:19,935practice of awareness, right?It's that's 31700:12:19,935 --> 00:12:22,335it's always starts there, always a 31800:12:22,335 --> 00:12:24,575practice of awareness. and a practice of 31900:12:24,615 --> 00:12:26,375of witnessing in this case that we're 32000:12:26,375 --> 00:12:28,655talking about, and really finding that 32100:12:28,655 --> 00:12:30,975level of of acceptance of 32200:12:31,255 --> 00:12:33,615where you're at, because we can't create 32300:12:33,775 --> 00:12:35,735what we want if we're in resistance to 32400:12:35,735 --> 00:12:37,695where we're at. And that was a tough one 32500:12:37,695 --> 00:12:39,135for me because I'm like, but I want to be 32600:12:39,135 --> 00:12:41,335over there. I don't I don't like being 32700:12:41,335 --> 00:12:43,295over here anymore. And it's, 32800:12:44,175 --> 00:12:46,815that is such a, it's so 32900:12:46,815 --> 00:12:49,295insidious because it's it's that sort of 33000:12:51,215 --> 00:12:53,055double-edged sword of goal setting and 33100:12:53,055 --> 00:12:55,615being driven and being ambitious. 33200:12:56,175 --> 00:12:58,975And the flip side of that is, 33300:12:59,455 --> 00:13:00,975if we're never happy where we're at, 33400:13:01,135 --> 00:13:03,936we're always chasing more. We're never 33500:13:03,936 --> 00:13:06,256slowing down enough to really appreciate 33600:13:06,256 --> 00:13:09,136how far we've come. And for me, 33700:13:09,136 --> 00:13:11,856that was, it was a realization. And it 33800:13:11,856 --> 00:13:14,576was a realization of where I felt like 33900:13:14,816 --> 00:13:16,416I was letting, 34000:13:18,096 --> 00:13:20,456letting things slide. You know, and 34100:13:20,456 --> 00:13:22,896noticing that like I was 34200:13:22,976 --> 00:13:25,216allowing these excuses to slip in and 34300:13:25,216 --> 00:13:27,856where I wasn't completely integrity, 34400:13:27,936 --> 00:13:30,016integrous might be a word, might not 34500:13:30,256 --> 00:13:33,056integrous with who I know myself to 34600:13:33,056 --> 00:13:35,776be. And so it was, 34700:13:36,016 --> 00:13:38,056it was a really powerful moment and 34800:13:38,056 --> 00:13:40,456realization and allowing myself to to be 34900:13:40,456 --> 00:13:42,096in the anger, to be in the frustration 35000:13:42,096 --> 00:13:43,616and to just feel all that, but to go 35100:13:43,616 --> 00:13:46,256deeper, not suppress it. allow it that 35200:13:46,256 --> 00:13:48,976cycle to be completed and notice what was 35300:13:48,976 --> 00:13:51,216underneath all of that was this 35400:13:51,616 --> 00:13:54,417little version of me, younger version of 35500:13:54,417 --> 00:13:57,017me, just wanting to be witnessed and just 35600:13:57,017 --> 00:13:59,977wanting to be seen. And that's an old 35700:13:59,977 --> 00:14:02,217pattern. And I was ignoring and rejecting 35800:14:02,217 --> 00:14:04,977myself. And so there there was 35900:14:04,977 --> 00:14:07,177some love and some acceptance that got to 36000:14:07,177 --> 00:14:09,857come through for that. And that's really 36100:14:09,857 --> 00:14:12,417potent and very, it felt very healing. 36200:14:12,977 --> 00:14:15,697And soThat's really what I 36300:14:15,697 --> 00:14:17,897wanted to share with you today is that 36400:14:17,897 --> 00:14:19,257beautiful gift that you can give yourself 36500:14:19,257 --> 00:14:20,937and you can give it at any point, right? 36600:14:20,937 --> 00:14:22,657Any point in the day, any point in the 36700:14:22,657 --> 00:14:25,497week, the month, the year, is that that 36800:14:25,497 --> 00:14:28,057level of presence and a 36900:14:28,057 --> 00:14:30,497level of of 37000:14:31,217 --> 00:14:33,857deep honoring and 37100:14:34,977 --> 00:14:37,857allowing. Allowing, 37200:14:37,937 --> 00:14:40,737becauseYou know, the version of you you 37300:14:40,737 --> 00:14:42,898are now, you dreamed of at some point and 37400:14:42,898 --> 00:14:44,818the life that you're living and the fact 37500:14:44,818 --> 00:14:46,458that you have a life that you're living, 37600:14:46,458 --> 00:14:47,818that you're listening to this on some 37700:14:47,818 --> 00:14:49,698sort of device, you have Internet 37800:14:49,698 --> 00:14:52,338connectivity, you know, you are in a 37900:14:52,338 --> 00:14:54,618body that's healthy and all of those 38000:14:54,618 --> 00:14:57,378things that's we 38100:14:57,378 --> 00:14:59,058sometimes bypass that because we're like, 38200:14:59,058 --> 00:15:01,098but I want to get to 100 million thousand 38300:15:01,098 --> 00:15:02,698followers and I want to do this, that and 38400:15:02,698 --> 00:15:04,818the other thing. And as we kind of we 38500:15:04,818 --> 00:15:06,938forget the potential in the 38600:15:06,938 --> 00:15:09,778simplicity of. Of that deep 38700:15:09,938 --> 00:15:12,418witnessing and gratitude, right?Because 38800:15:13,378 --> 00:15:16,018receiving this as a gift is 38900:15:16,018 --> 00:15:18,498literally it takes you to that place in 39000:15:18,498 --> 00:15:20,978your soul and your spirit that it you 39100:15:20,978 --> 00:15:23,538feel this level of wow, 39200:15:24,098 --> 00:15:26,898this is this is it. This is what I 39300:15:26,898 --> 00:15:29,538want to feel. I wanna feel seen. I wanna 39400:15:29,538 --> 00:15:31,218feel celebrated. I wanna feel honored. I 39500:15:31,218 --> 00:15:32,898wanna feel in celebration. I wanna feel 39600:15:32,898 --> 00:15:34,979in gratitude. Those are the vibes of my 39700:15:34,979 --> 00:15:37,699vision for sure. And when you're able to 39800:15:37,699 --> 00:15:39,819give yourself that gift and it might be a 39900:15:39,819 --> 00:15:41,379little unpacking and pulling away the 40000:15:41,379 --> 00:15:43,579layers and and really coming back to 40100:15:43,579 --> 00:15:46,179that, either quickly or gradually, or 40200:15:46,179 --> 00:15:48,659maybe it takes a while. That's what we're 40300:15:48,659 --> 00:15:51,619doing all of this for, is the feeling, 40400:15:51,939 --> 00:15:54,579right?And when we can calibrate to that 40500:15:54,579 --> 00:15:57,219feeling, that's. That's really, 40600:15:57,619 --> 00:15:59,659it's such a powerful space. And I felt 40700:15:59,659 --> 00:16:01,819like I had been out of integrity with 40800:16:01,819 --> 00:16:03,699that because it's a huge part of what we 40900:16:03,699 --> 00:16:06,339do inside my containers is that 41000:16:06,579 --> 00:16:08,499is that awareness of how we're feeling 41100:16:08,579 --> 00:16:11,539and really giving yourself what you need 41200:16:11,619 --> 00:16:13,619in the moment to come back to that place 41300:16:13,619 --> 00:16:15,899of of feeling grounded, feeling centered, 41400:16:15,899 --> 00:16:17,459feeling supported, feeling like you're 41500:16:17,459 --> 00:16:18,779not going to lose your shit and fly off 41600:16:18,779 --> 00:16:20,699into a tailspin of anxiety, you know, 41700:16:20,699 --> 00:16:23,019whatever, so. That's what I wanted to 41800:16:23,059 --> 00:16:25,300share with you and really honor you and 41900:16:25,300 --> 00:16:26,980celebrate you over this last year. And 42000:16:26,980 --> 00:16:29,220so, yeah, that's what came through. And I 42100:16:29,220 --> 00:16:30,500hope that that was really helpful for 42200:16:30,500 --> 00:16:32,540you. I hope that you do the exercise and 42300:16:32,540 --> 00:16:35,220let me know how it goes. And I will tell 42400:16:35,220 --> 00:16:38,180you is that from this deep dive that I 42500:16:38,180 --> 00:16:40,820did, some really incredible things have 42600:16:40,820 --> 00:16:43,380come forth and they are 42700:16:43,380 --> 00:16:46,260still in the settling phases. 42800:16:46,660 --> 00:16:48,660and the unfolding phases, but they're 42900:16:48,660 --> 00:16:50,820coming through, which is really exciting. 43000:16:50,980 --> 00:16:53,580And And so stay tuned for some 43100:16:53,580 --> 00:16:56,100incredible shifts here on the podcast, as 43200:16:56,100 --> 00:16:58,740well as an added 43300:16:58,740 --> 00:17:01,300layer that I'm going to be integrated 43400:17:01,300 --> 00:17:02,900that gives you tools 43500:17:04,060 --> 00:17:06,140you can use, that takes the 43600:17:08,500 --> 00:17:11,060Work of what we're doing and sharing and 43700:17:11,060 --> 00:17:13,180uncovering in the podcast and 43800:17:13,540 --> 00:17:15,781brings it into the body. I'm not going to 43900:17:15,781 --> 00:17:18,381say anymore, but it's really exciting and 44000:17:18,421 --> 00:17:21,381you're going to love it. So 44100:17:21,381 --> 00:17:23,661yeah, big things are coming. But I 44200:17:23,661 --> 00:17:26,021wouldn't have got there if I had just 44300:17:26,021 --> 00:17:27,861kept powering through. I wouldn't have 44400:17:27,861 --> 00:17:29,341got there if I hadn't been willing to 44500:17:29,341 --> 00:17:31,941take the power pause and slow down. So 44600:17:32,141 --> 00:17:33,381that's what I wanted to share with you. 44700:17:33,381 --> 00:17:34,661If you want to have these tools for 44800:17:34,661 --> 00:17:37,061yourself literally at your fingertips, 44900:17:38,101 --> 00:17:40,021just literally at your fingertips, make 45000:17:40,021 --> 00:17:41,541sure to grab your spot for the anxiety 45100:17:41,541 --> 00:17:43,621and stress reset. We're kicking it off in 45200:17:43,621 --> 00:17:45,541January. I don't think there's a better 45300:17:45,541 --> 00:17:47,141way to start the year. I'm not going to 45400:17:47,141 --> 00:17:49,941lie. I might be biased. But anyways, 45500:17:49,941 --> 00:17:51,501thank you for being here. Thank you for 45600:17:51,501 --> 00:17:52,981taking care of you, and we'll see you 45700:17:53,061 --> 00:17:54,181very soon. Bye-bye.

Let’s be real—holidays aren’t all mistletoe and eggnog for most of us. They can bring up a whirlwind of emotions, from nostalgia to sadness, and even grief. That’s why, in this very special 50th episode of the Purposeful Powerhouse Podcast, I’m diving deep into how to navigate those tougher moments with grace and resilience during this time of the year. Here’s what you can look forward to: Gentle yet powerful tools to support yourself through intense emotions A loving reminder of what truly matters during this season—and life A heartfelt reflection on this journey of 50 episodes and what it means to show up, even when things feel heavy If you or someone you love is navigating a challenging holiday season, this episode is for you. Please share it with anyone who could use a little extra love and support right now. Thank you for being part of this journey. Reaching 50 episodes is a milestone I’m so proud of, and sharing my heart with you each week is one of my greatest joys! 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   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Hello and welcome to a global movement of people who care so much about how they feel that they take time for themselves every day. 00:12 I am the leader of this movement and the host of this podcast, and my name is Megan Nolan. 00:18 With 19 years in the Wellness industry, I am all about helping you to become the person that you are meant to be and live the life that you have been dreaming of. 00:28 And that's what this podcast is all about. 00:31 So let's jump into today's episode that will help you to do that. 00:36 Well, hello and welcome to the 50th episode of the Purposeful Powerhouse podcast. 00:45 Holy moly, I am so grateful. 00:47 I am so honored. 00:48 I am so proud that we have done 50 episodes. 00:52 Thank you for being part of this incredible community. 00:54 Thank you for being open to listening and learning. 00:57 I hope you found. 00:58 Some laughs. 00:59 I hope you found some insights, and I am just so deeply honored to be able to pour into you in this way. 01:05 It feels like such a gift to me, and it's really fun for me. 01:07 I hope you can tell that. 01:09 And in fact, so fun. 01:10 I'm wearing my sparkly disco ball necklace. 01:12 If you can't see me, you just heard that sound. 01:14 That's what that is. 01:15 I will wear it again on New Year's, which BTW is my birthday, but we'll get to that later. 01:20 Today we're talking about something that's near and dear to my heart, quite literally. 01:25 About how sometimes the holidays can be tough, and the important thing to remember is that, darling, you are tougher. 01:35 When you can tap into your pure essence, when you can use the tools you're learning here and that you have within you, you can be able to navigate those moments because inevitably they will come. 01:45 Right. 01:45 And that's what we're gonna talk about today. 01:47 But before we jump into that, I will let you know that this 50th episode is being sponsored by the Anxiety and Stress Reset. 01:56 We just wrapped up the first live round and. 02:00 I'm just going to side note here, let me tell you the takeaways were incredible. 02:04 For example, one of the incredible women in there, Erin, said she used the power pauses in the wild quotes, air quotes, meaning she was having a total freak out, was really feeling snappy with her husband. 02:16 And she said I'm feeling the feels. 02:18 It's time for a power pause. 02:20 That, my friend, is what this is about, of course, taking them throughout the day, but it's more about using them in the wild, in her words, which I absolutely love. 02:29 And so just sending out all the gold stars. 02:31 Because when you have the tools to cultivate that level of self-awareness in a compassionate and curious way, very important, right? 02:41 Not in the critical way, which can happen and. 02:47 Be aware of how you're feeling in each moment and have the tools to shift your inner state and cultivate calm on command in literally 2 minutes. 02:55 It's a game changer, and that is what you'll learn to do in the reset. 02:59 So you do get lifetime access when you sign up, and that means lifetime access right away. 03:04 So you know you can use them anytime when you sign up, but you also get lifetime access to all of the live rounds. 03:12 We're gonna be doing our next live live round in January, so you can jump in now, start using the tools, and then you get to be part of this incredible global community that is prioritizing how you feel and making and taking time for yourself. 03:27 2 minutes at a time. 03:29 You have two minutes. 03:30 I know you do. 03:31 Trust me, you have twenty-four hours, but let's talk about two minutes. 03:34 So the link to join us inside the anxiety and stress reset. 03:38 Starting anytime you want, joining us for the next live round in January is in the description. 03:44 Would love to have you join us and it's a total no-brainer price for all the goodness you get in there and just go and check it out. 03:50 Reach out with any questions. 03:52 So let's get back to the 50th episode. 03:55 I feel like I've done a lot of sharing along the way, but I don't believe that this is a story that I've told you yet. 04:02 And it goes back to our theme of today's episode, which is the holidays. 04:08 Right. 04:09 And the reality of it is, is that very likely you are going to have really beautiful celebratory moments, right? 04:18 You're going to have great times with friends and family. 04:21 But for many of us, myself included, the holidays come with challenges and a lot of those challenges are can be around people that. 04:31 are not there anymore. 04:33 And loved ones that have passed, or maybe that you don't have a relationship with the way you want anymore. 04:40 And I think it's really important to really normalize the mixed bag of emotions that can happen over the holiday season, right? 04:49 And why I bring this up and where I wanted to start was thatA few years ago in 2019, so at the point of this recording, you know, whatever that is, four years ago, I'm not great at math, but yeah, I'm pretty sure it's around there. 05:05 Anyways, almost five, I guess. 05:07 Yeah. 05:09 I got a message. 05:11 I had just finished a training and I turned my phone back on and my mom had texted me a bunch of times. 05:18 She asked me to call her and she told me news that I, in my heart and soul, already knew. 05:25 My father had passed away on Christmas day, which was a beautiful day because he was a very religious man, a very, very, very dedicated, disciplined Catholic man. 05:38 And so for him, you know, that's a really special day. 05:42 But for us, it was a really hard day. 05:45 And, you know, he had had cancer several times. 05:51 He had had surgery, but the cancer had made its way into his brain. 05:55 Which is really interesting. 05:56 This is kind of a side note. 05:58 My dad was a really intellectually, highly intelligent man who himself struggled with very strong and pretty constant depression, who likely was on the autistic spectrum and was just really brilliant. 06:17 So lovely, so kind, but he. 06:22 Ended up developing cancer and he was a very large, he was a doctor, he was a neuroanesthesiologist and so he was very aware of the, you know, the process and the typical journey of cancer. 06:36 And he really just, I think in a sense. 06:42 He was very logical and he just made the decision like this is how it's gonna go. 06:44 Well, they find it here and then, you know, typically it spreads and eventually it goes here and here. 06:48 And I'm like, dad, but what about? 06:49 And there was no real room for discussion. 06:51 He was very logical. 06:52 He didn't really, you know, the mind over matter thing. 06:56 Didn't really apply. 06:57 And that's OK. 06:58 I mean, we all have our things. 07:00 But he basically told me when they did the second surgery that you know eventually it'll go-- and so logically, like as he's telling me they found cancer in his brain. 07:07 He's like, it's logical. 07:08 This is typically what happens when people have cancer. 07:10 And I'm like, whoa, whoa, whoa, whoa, in your brain. 07:16 What? 07:17 That's removing it from your hip flexor is one thing, but from your brain? 07:21 And so it started to affect his mobility anyways. 07:25 I won't tell you the whole story, but it it was really difficult news, right? 07:30 It was really difficult news to get on Christmas. 07:33 And it's interesting because on the night of Christmas, I had actually spent some time, because I knew he was in the hospital, and I spent some time connecting to his spirit and his energy, and I could feel that there was a a passageway happening. 07:48 And it's, you know, sadly didn't get to speak to him again. 07:54 Because he had basically checked himself out from the hospital. 07:58 My dad was a brilliant doctor, not a great patient, often the case. 08:03 And despite the recommendations of all of his doctors, he left to actually go and do something that I subsequently found out about after the fact is that unfortunately, to make this a whole thing a whole lot challenging, more challenging. 08:17 My dad actually was a victim of a really deep scam. 08:23 I forget what they call it, like kind of a romantic scam. 08:25 Somebody finds people on the Internet, you know, maybe on a site and they're a bit vulnerable and you know, they do do some digging and they see he's a retired physician and then they start looking into it and they think maybe he's got some money. 08:37 And so they started seeding him along and playing him essentially and saying that it was this woman and she needed help and you know, they they built this relationship. 08:47 She would send like the most freaking, like, so, so clearly photoshopped photos of the two of them together. 08:56 And I love you and this and that. 08:57 But my dad didn't know, you know? 09:00 And it it progressed to the point where she said she needed some help that day and she left the hospital. 09:08 I mean, sorry, my dad left the hospital. 09:10 She said she, whoever she is, probably a group of whoever, who knows. 09:15 Needed some more support. 09:16 And so my dad left the hospital, told the doctors that he was going to do some banking. 09:21 He went home and he was found the next morning. 09:25 So who knows what would have happened if he had stayed at the hospital. 09:28 But finding out that my dad had passed and that he was a victim of this scam for a lot of money that was never recovered because he did it willingly, even though his bankers told them, like, stop, doctor, and stop. 09:41 And anyways, neither here nor there. 09:43 It was a a lot, a lot. 09:46 And so I share that with you because it was really hard. 09:50 You know, it was hard because of what happened to him and that we weren't there, but he didn't want to listen, you knowAnd so as sometimes I didn't listen and I felt guilty that I didn't listen and I was angry at these people and you know, like how did, how did he not know? 10:05 And like so many emotions, but when it boiled down to it. 10:10 I realized I was angry at myself because I didn't hear and I didn't see these signs, right? 10:15 And so I share all of that because the reminder is is that as triggering as family can be sometimes, it's so important for us to show up fully resourced. 10:30 And by resourced, I mean taken care of in yourself. 10:35 Tank topped up, if you will, so that when you go into these situations, you can be present. 10:41 You know, you can have some really deep ownership of who you are and what what works for you and what you'll like entertain as far as conversations. 10:50 And you know what you agree with, what you don't agree with, and having that strength of character and really fully embodied in your essence of who you are to be able to navigate that. 11:00 Because The thing is, we all know. 11:03 The regret is a bit of a son of a gun, right? 11:06 And when they talk to people that are on the verge of transitioning, regret is usually about things that we didn't do. 11:15 And so it's really important to think about you know when we have these moments in these family gatherings that are like really hard, that's when we get to power pause, right? 11:27 That's when we get toreally appreciate it, be present. 11:32 And that's, it's challenging, right? 11:34 Easier said than done. 11:36 But the thing is, is that, you know if there are people that aren't at the gathering that you would love to be there or that you would love to connect to, there's really beautiful ways where you can connect to their spirit and their soul. 11:50 And you know if they are still in their physical form here on this earth plane, that might bejust energetically connecting to them, maybe it's a call or what have you, but if they've transitioned on, the beautiful thing about energy and your soul and your essence, it is eternal, right? 12:09 And And it continues on and you know many different schools of thoughts and disciplines really recognize and quantum physics recognizes that there's a there's a constant nature to our energy and our soul. 12:26 even though we can't physically see them, if you connect to their energy in your heart and you really connect to that love that you have for them, there is a connection between you and them that never severs. 12:41 Even though they're not in physical 3D form, they are there and their presence is around you, right? 12:48 And And we can cultivate a relationship with them. 12:50 Even though we can't talk to them on the phone, we can stillChat with them and you might be able to hear what they say back. 12:59 Maybe you can even hear their voice, right? 13:01 Maybe you can. 13:03 You'll get a sense. 13:03 And it's like when you go into these moments and this might be like, whoa, where is Megan going with this? 13:08 But. 13:09 I think it's just important to remember that you can cultivate a deep level of self-compassion for yourself wherever you're at. 13:17 And And if you want to explore what that means to connect with these loved ones that are past or that you can't talk to anymore, and you just have these things you want to say to them, and and it's we have this ability to have these conversations and whether that'syou know, something that you do energetically or in actuality, or you write a letter that you're never going to send. 13:41 It's really important that you you find a way to give yourself the gift that you need in that moment. 13:48 And that's really what it comes back to is, you know, all of these gifts that we're giving and, you know, be present, this and that, is being present to how you feel and what you need, right? 14:00 What are you asking for this holiday season when it comes to all of this? 14:05 And when you can learn to give yourself that and literally tend and care for yourself in that way,Then that's a beautiful gift. 14:15 And that is like the ultimate form of self-care, which is the ultimate form of self-love, is that nurturing and is that way of really honoring how you feel and moving into any of the practices. 14:30 Maybe it's the conversations, maybe it's the that willingness to be vulnerable and to have a cry, or maybe it's writing a letter, like whatever it is for you, it's really important to. 14:41 Honor these feelings and witness them and hold them and give space for them rather than trying to power through. 14:48 It's just that, you know, where do you feel it in your body? 14:51 Where do you feel that sadness or that grief? 14:53 Where do you feel it in your body? 14:55 And just place your hands on your body and maybe you dialogue with that. 15:00 Or maybe you just hold the space for it and you honor it and you you breathe into it and you're really. 15:08 You're not trying to fix it. 15:10 You're not trying to get it out of you. 15:13 You're trying to. 15:14 You're not trying to. 15:15 You are integrating it. 15:17 You are allowing it to be held and reincorporate it into the wholeness of you. 15:23 Because if we bypass that and we ignore it, then that actually. 15:27 Severs it in a way and it becomes even more of an issue because we're resisting it. 15:32 And so when you just hold the space for that, like, you know, it's kind of, you know, maybe you've heard me say it's the Bunny in the in the woods analogy of like if you're walking in the woods and you see a little tiny Bunny and it's, you know, it's hurt its paw, you're not going to be like toughen up, Bunny. 15:47 It's the holidays. 15:48 Let's have a good time. 15:50 No, you're going to be. 15:53 Gently picking up that little Bunny and you're going to tend to that little Bunny and maybe you're a vet and you can fix his paw or maybe you take it somewhere or the humane society or whatever. 16:03 Or you're like, oh, you just have a little stick in your paw. 16:05 You'll be OK, I'll take it out, you know, clean it up, you know, you would tend to it. 16:10 And that's what we get to do with ourself, is that that practicing so that we can practice the the three C's, right? 16:19 And the three C's are compassionate curiosity. 16:22 So be curious about how you're feeling from that lens of compassion. 16:26 And as you do that, you will find that you can really get centered in your heart because you tap into that natural quality of the heart. 16:35 The natural quality of the mind is to be critical and negative. 16:39 The natural qualities of the heart, which is why we feel these deep levels of feelings that you do is. 16:45 compassion and love and joy and gratitude. 16:49 Those are the natural qualities of the heart. 16:51 So when you're centered in that, when you're connected to that, then you have that level of connected awareness. 17:00 And that's so powerful because that connected awareness gives you clarity. 17:04 It allows you to reallyDrop into that place of center so that you can see things clearly. 17:12 You're able to give yourself what you need in that moment. 17:15 And it's not necessarily just coming back to calm, it's coming back to a state of regulation, right? 17:20 If you're noticing that you're really wound up, or you're really upset, or you're shutting down with sadness, it's tending to that, tending to the bunny, if you will. 17:29 And in case you got lost there, you're the bunny. 17:34 You're the bunny, okay? 17:36 And so that's it, is that I really wanted to show you how to lean into that moment and explore it in a different way, right? 17:50 And and we have all these expectations of, oh, I should be over this by now. 17:54 Oh, it's been five years or whatever, you know, and and they're not in my life. 17:58 This is so frustrating. 17:59 Why do I have to cancel my plans? 18:01 It's the thing about life is that. 18:05 As much as we have these societal expectations, these, you know, familial roles that we play and all of that, it's so important to remember that you're doing all of these things. 18:17 You're listening to this podcast, you're doing your practices, you're taking your power pauses so that you can truly. 18:24 Show up for yourself. 18:25 And they're not just boxes that you're checking because, you know, somebody told you that you should do that. 18:30 You're doing it because of how it makes you feel. 18:33 And when you notice that you're feeling a way that needs some love and is asking for some support, that's what we get to do. 18:42 And it's almost like that's the gift of the holidays, because there's typically a lot of opportunities to do that. 18:54 It's a thin line between laughing and crying, isn't it? 18:58 Yeah, it is. 18:59 It is sometimes, right? 19:01 And so it goes the other way. 19:03 You know, it's it's sometimes a thin line between crying and laughing. 19:07 And so the important thing to remember is to practice that level of self-compassion. 19:14 And, you know, yes, the holidays can be tough, but you're tougher. 19:19 That's more just of a clever name, but you're tough because. 19:23 You have these tools. 19:24 You're tough because you have this awareness. 19:26 You're tough because you're willing to do the challenging things that a lot of other people aren't willing to do. 19:33 And that's really badassJust going to say it. 19:37 OK, that's really incredible because a lot of people shy away from stuff like that. 19:43 And I'm proud of you. 19:44 I'm really, really proud of you. 19:46 So the thing is, is that. 19:50 When you find yourself in that moment of whatever challenging feeling might arise, that's a powerful way for you to hold it, literally, is to locate where it is on your body, in your body, excuse me, and bring your attention there, and close your eyes if it's safe, and just breathe there, and bring your arms in close, so it's almost like you'regiving yourself a little hug at the same time. 20:24 And so just send your breath and your love into that area. 20:28 And then I want you to give yourself a hug. 20:31 So either cross your arms across your chest, or maybe you you know hook onto the opposite side of your shirt or tank top or bra strap if you happen to have one on, and just hold across your body and snug your arms in close, and let's take some breaths. 20:50 If you're driving, obviously hands on the wheel, please, and just breathe. 20:58 And that's really such a powerful way to self-soothe is through this self-touch. 21:05 And so I really honor you as you navigate this journey of this beautiful thing called life. 21:12 And I reallyI'm proud of you. 21:16 I'm proud of your strength. 21:17 I'm proud of your dedication. 21:18 I'm proud of your willingness. 21:19 I'm proud of that desire to learn and grow. 21:23 I'm proud of you. 21:24 I know it isn't easy. 21:26 I know it's not easy sometimes. 21:28 And I really honor that. 21:29 And I know that the holiday can be a button pushing, triggering extravaganza, and especially when grief is involved. 21:40 And grief isAn emotion that is a reflection of the amount of love that you had for someone or for a relationship, right? 21:49 It's a mirror. 21:50 And so think about that of the the depth of sadness that you might feel. 21:56 It's balanced by the amount of love that you had. 22:00 And what we can really just do is when we're feeling that sadness, hold the space for that and feel yourself just breathing and reconnect to that love, right? 22:11 And. 22:12 Again, take that or leave that, but that's sometimes gives me peace. 22:17 Sometimes, no, I'm not gonna lie, but sometimes it gives me the peace I'm looking for when I experience grief and sadness about my dad. 22:24 And so that's what I wanted to share with you today. 22:28 I'm really grateful. 22:29 I am so, so grateful. 22:31 This is such an incredible milestone for this podcast, for this show, and really honored to be able toBe part of your journey. 22:41 I know it ain't easy. 22:42 The ups, downs, all the rounds, they're real. 22:45 And that's why it's so important to have the tools to think on purpose and move your body on purpose and show up on purpose in that that deep connection to your true self, the essence that is you, so that you are fully embodying that. 22:59 You are anchored in that. 23:00 That is who you are, whether you're feeling amazing and happy and light and joyful, or you're grieving and you're sad. 23:07 It's an authentic expression of you. 23:10 That is your essence. 23:11 And that's what we need now more than ever, right? 23:13 And that's what this movement is all about, is helping you to activate that within yourself so that it is where you live from. 23:21 It's where you make your decisions from. 23:23 It's who you are. 23:27 And that feels really good to me. 23:29 That feels really empowering to me to be able to share that with you. 23:33 And so,Again, if you haven't already, you can check out the Anxiety and Stress Reset. 23:38 We'd love to have you join us for that. 23:40 And it really is a stepping stone into my world that will give you these tools to do everything we're speaking to here and to really have that level of support and accountability and the practices that allow you to truly. 23:59 Have a calm and clear mind, have a strong and healthy body, have a vibrant and radiant and joyful heart, and live the life that you are meant to live. 24:08 That's what this work is. 24:09 That's what my work is. 24:10 That's what my purpose is. 24:11 And it is a movement, and I am proud to be leading it. 24:15 And I am proud and honored and grateful, deeply, deeply grateful to have you as part of this. 24:23 So sending you all my love. 24:26 Thank you so much. 24:27 50 episodes. 24:29 I'm doing a happy dance I'm sparkle peacock waving I love and appreciate you so much. 24:35 I am so grateful. 24:36 I just, yeah, I'm gonna stop now 'cause I said everything I need to say other than I am deeply, deeply, deeply grateful for you and this. 24:48 Ability to share these tools and to connect with you every week. 24:50 So if you haven't already, please share this with a friend. 24:53 Please, if you know somebody that's going through it for the holiday season, please, please, please share this episode with them because that's what this is about, right? 25:01 Ram Dass, you know, I met him a couple times. 25:05 We talked about that last episode. 25:07 He had a really great quote that I think is a perfect wrap on this episode, he said. 25:12 We're all just walking each other home. 25:18 I might cry a little bit. 25:20 Did you hear Bailey a little woof? 25:21 It was like a sleepy wolf. 25:22 He literally punctuated that so beautifully. 25:25 We're all just walking each other home. 25:27 And what does that mean? 25:28 It means we're side by side in this journey that is life. 25:32 And the more that we can support each other, the more that we can stand beside each other, the more that we can honor each other, the more that we can really celebrate each other. 25:44 laugh together, cry together, all of it is the work. 25:51 It's the work. 25:52 We're all just walking each other home. 25:54 And what's home? 25:57 That place of deep remembrance of the fact that you are loving awareness, and you are a vibrant expression of life, and you deserve everything that you desire, and everything that you see for yourself is coming for you, and that place, that home, that essence, that truth,That's where we're going. 26:15 So I'm gonna end there. 26:17 Love you a lot. 26:18 Happy 50th episode of the Purposeful Powerhouse podcast. 26:21 We'll see you soon. 26:22 Take good care. 26:23 Mwah. 26:25 Thank you so much for listening. 26:27 I hope you really enjoyed this episode and got a lot out of it. 26:31 Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. 26:37 Make sure to tag me @iammegannolan for a shout out and future episodes. 26:43 And don't forget to grab all the goodies that we mentioned during the episode because you're gonna love them. 26:50 So all the links are in the show notes. 26:53 So until next time, cheers to you living on purpose every day.

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.    

Tired of starting your day with a jolt of anxiety? In this episode of The Purposeful Powerhouse Podcast, we uncover the truth about morning anxiety, including: 3 common mistakes that might be making it worse 3 simple shifts to improve your sleep tonight and wake up refreshed Why morning anxiety happens and how to prevent it Cultivate calm on command in just 2 minutes with "The Anxiety & Stress Reset"! Next live round starts 1/13 Grab your spot here to join us for this live and interactive experience: https://www.megan-nolan.com/resetjan  #MorningAnxiety, #MentalHealthMatters, #StressRelief, #AnxietySupport, #MindfulLiving, #SelfCareTips, #CalmMind, #BetterSleep, #MorningRoutine, #StressFreeLife, #WellnessJourney, #MindBodyConnection, #HolisticHealing, #InnerCalm, #MentalWellbeing, #HealthyHabits, #StressManagement, #PodcastLife,#PersonalGrowth, #AnxietyRelief   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 --> 00:00:29,040tools to live, move, and breathe and show 1500:00:29,040 --> 00:00:30,480up on purpose as the purposeful 1600:00:30,480 --> 00:00:32,920powerhouse that you are. So let's jump 1700:00:32,920 --> 00:00:35,120into today's episode that will help you 1800:00:35,200 --> 00:00:37,921to do that. Hello. 1900:00:37,921 --> 00:00:40,641Hello, and welcome back to the Purposeful 2000:00:40,641 --> 00:00:43,361Powerhouse Podcast. Today, we're talking 2100:00:43,361 --> 00:00:45,521about morning anxiety. 2200:00:46,241 --> 00:00:48,841How you can hit snooze on the anxiety 2300:00:48,841 --> 00:00:51,721alarm clock and wake up feeling refreshed 2400:00:51,721 --> 00:00:54,001and energized. Not like you are bang, 2500:00:54,001 --> 00:00:55,201bang, bang, bang, bang in the middle of 2600:00:55,201 --> 00:00:56,561running a marathon and your heart's 2700:00:56,641 --> 00:00:58,561pounding and your stomach is flipping. 2800:00:59,041 --> 00:01:01,601No, not ideal way to wake up, right?We're 2900:01:01,601 --> 00:01:03,361going to talk about 3 mistakes that you 3000:01:03,361 --> 00:01:05,281might be making that I sure was that are 3100:01:05,281 --> 00:01:07,121actually potentially contributing to 3200:01:07,121 --> 00:01:08,841that, as well as three simple shifts that 3300:01:08,841 --> 00:01:10,961you can make. But before we jump into 3400:01:10,961 --> 00:01:13,921that, Speaking of. Feeling a little 3500:01:13,921 --> 00:01:16,561more anxious and stressed. Many of us are 3600:01:16,641 --> 00:01:18,561right now. There's a lot going on in the 3700:01:18,561 --> 00:01:21,121world. And look who's coming around the 3800:01:21,121 --> 00:01:22,961corner. Ho, ho, ho. Here come the 3900:01:22,961 --> 00:01:25,441holidays, which in and of themselves are 4000:01:25,441 --> 00:01:28,161often very stressful for people. So 4100:01:28,321 --> 00:01:31,201I put my little thinking cap on 4200:01:31,201 --> 00:01:33,921and realized that. It was 4300:01:33,921 --> 00:01:35,681time for me to create something that 4400:01:35,681 --> 00:01:38,321really brings together my 19 years of 4500:01:38,561 --> 00:01:40,401personal training and yoga, my three 4600:01:40,401 --> 00:01:42,401years of being a mental fitness coach, 4700:01:42,401 --> 00:01:45,281and my lifetime of navigating 4800:01:45,281 --> 00:01:46,961anxiety and depression, and create 4900:01:46,961 --> 00:01:49,521something that is literally, I believe, 5000:01:49,521 --> 00:01:52,082revolutionary, that gives you the tools 5100:01:52,082 --> 00:01:55,042to shift your inner state and cultivate 5200:01:55,042 --> 00:01:57,442calm in any situation in 5300:01:57,442 --> 00:01:59,882literally 2 minutes and 5400:01:59,882 --> 00:02:02,482so. The anxiety and stress 5500:02:02,482 --> 00:02:05,042reset formula was born. I'm 5600:02:05,282 --> 00:02:07,762very, very excited about it because not 5700:02:07,762 --> 00:02:10,002only is it simple, not only is it step by 5800:02:10,002 --> 00:02:12,402step, not only is it easy to follow, it's 5900:02:12,402 --> 00:02:14,562not adding more to your plate, it's 6000:02:14,642 --> 00:02:17,002adding a tool to navigate everything 6100:02:17,002 --> 00:02:19,522that's already there. And really 6200:02:19,522 --> 00:02:21,962beginning to empower you 6300:02:22,562 --> 00:02:25,402with tools that you can use in any 6400:02:25,402 --> 00:02:27,682situation. Some of them are literally so 6500:02:27,682 --> 00:02:30,322ninja that you are going to feel so like 6600:02:30,642 --> 00:02:33,202you have a handle on life like no other 6700:02:33,522 --> 00:02:35,522and really shift things for you in the 6800:02:35,522 --> 00:02:37,242moment. Right. Because literally that's 6900:02:37,242 --> 00:02:38,922what we have. Each moment, the waves of 7000:02:38,922 --> 00:02:41,202life are going to keep coming and they 7100:02:41,362 --> 00:02:43,762sometimes get bigger, right?We see that, 7200:02:43,762 --> 00:02:46,402we know that. And so think of this as 7300:02:46,402 --> 00:02:48,322your surfboard to surf the waves to 7400:02:48,322 --> 00:02:50,002navigate these tools that you're going to 7500:02:50,002 --> 00:02:52,962learn. To how to do this, how to take a 7600:02:52,962 --> 00:02:55,602power pause are so, so incredible. 7700:02:56,002 --> 00:02:57,762And since this is the first time I'm 7800:02:57,762 --> 00:03:00,042doing this, I'm doing it live. So there's 7900:03:00,042 --> 00:03:02,322an added layer of accountability and 8000:03:02,322 --> 00:03:04,003support and encouragement and community 8100:03:04,003 --> 00:03:06,243and access to me for the five days that 8200:03:06,243 --> 00:03:08,723we're doing that. In addition to lifetime 8300:03:08,723 --> 00:03:11,363access to all of the incredible assets 8400:03:11,363 --> 00:03:13,683and components of the reset itself, as 8500:03:13,683 --> 00:03:15,683well as the bonuses, of which there are 8600:03:15,683 --> 00:03:18,563three incredible ones, you can grab 8700:03:18,563 --> 00:03:21,443that. Right now and join us. We start on 8800:03:21,443 --> 00:03:23,123December 2nd. So if you're listening to 8900:03:23,123 --> 00:03:25,443this after that, reach out to me cause I 9000:03:25,443 --> 00:03:27,363will be doing it again. But if you would 9100:03:27,363 --> 00:03:28,843love to join us live, I would love to 9200:03:28,843 --> 00:03:30,163have you there. I would love to be able 9300:03:30,163 --> 00:03:31,643to share these tools with you and support 9400:03:31,643 --> 00:03:34,323you. The link to grab your spot is in the 9500:03:34,323 --> 00:03:36,483comments and the show notes because right 9600:03:36,483 --> 00:03:38,483now it's at a very special rate because 9700:03:38,483 --> 00:03:40,243it's the first time I'm doing this. So 9800:03:40,243 --> 00:03:42,643you'll get lifetime access or just that 9900:03:42,643 --> 00:03:44,803one time investment. So check it out. OK, 10000:03:44,803 --> 00:03:46,683so check it out. So let's go back to the 10100:03:46,683 --> 00:03:48,883anxiety alarm clock. It's a real thing. 10200:03:49,363 --> 00:03:52,243And when you're experiencing anxiety 10300:03:52,243 --> 00:03:55,123or stress, your nervous system is 10400:03:55,123 --> 00:03:57,923in an activated state, what is 10500:03:57,923 --> 00:04:00,403called the sympathetic state of fight, 10600:04:00,603 --> 00:04:03,443flight, freeze, fun, or I 10700:04:03,443 --> 00:04:04,923think that was it. Fight, flight, freeze, 10800:04:04,923 --> 00:04:06,563fun. No, that's it. I was going to add a 10900:04:06,563 --> 00:04:09,123new one there. No, not yet. 11000:04:09,523 --> 00:04:10,803I'm sure there will be more as we 11100:04:10,803 --> 00:04:13,483continue to evolve our understanding. And 11200:04:13,683 --> 00:04:15,363the understanding of the nervous system 11300:04:15,363 --> 00:04:18,164has evolvedA lot over the last 30 years 11400:04:18,164 --> 00:04:19,844with with the recognition that there's 11500:04:19,844 --> 00:04:21,764more than just fight or flight and rest 11600:04:21,764 --> 00:04:23,604or digest. There's different states of 11700:04:23,604 --> 00:04:25,844the nervous system that are all 11800:04:25,844 --> 00:04:27,964important, right?And a regulated nervous 11900:04:27,964 --> 00:04:30,164system is not calm all the time. It's a 12000:04:30,164 --> 00:04:32,324dynamic one that can respond to 12100:04:32,324 --> 00:04:34,364challenges and then come back if you had 12200:04:34,364 --> 00:04:36,524a rough day. you can come back to 12300:04:36,524 --> 00:04:38,124yourself, right?Without a bottle of wine 12400:04:38,124 --> 00:04:40,244and the whole thing and you know three 12500:04:40,244 --> 00:04:42,764seasons of a show. It's learning how to 12600:04:42,804 --> 00:04:44,724bring yourself back to that place of 12700:04:44,724 --> 00:04:47,124center and place of calm so that you are 12800:04:47,124 --> 00:04:49,924in a more regulated state, right?And that 12900:04:49,924 --> 00:04:52,244that resilient regulated state is called 13000:04:52,244 --> 00:04:54,524the stay in play, where we have the 13100:04:54,564 --> 00:04:56,964ability to rise up and do the thing, 13200:04:57,004 --> 00:04:58,484right?We have the energy, we have the get 13300:04:58,484 --> 00:05:01,284up and go, but it's a very grounded, 13400:05:01,284 --> 00:05:04,244centered, anchored way of doing those 13500:05:04,284 --> 00:05:06,724things. It's not aFrantic or frazzled. 13600:05:07,124 --> 00:05:09,884So it's that very much that in the 13700:05:09,884 --> 00:05:11,924middle lane, right. And from a polyvagal 13800:05:11,924 --> 00:05:13,604perspective that's in the green zone. 13900:05:13,604 --> 00:05:15,844It's in that sort that centered state of 14000:05:15,844 --> 00:05:17,764being of which you will learn lots more 14100:05:17,764 --> 00:05:19,164inside the reset. So make sure you join 14200:05:19,164 --> 00:05:21,564us in a way that's really empowering and 14300:05:21,564 --> 00:05:23,924and perspective shifting as well so. 14400:05:24,844 --> 00:05:26,764When we are already in that activated 14500:05:26,764 --> 00:05:29,044sympathetic state, when we wake up in the 14600:05:29,044 --> 00:05:30,805morning, how we wake up in the morning is 14700:05:30,805 --> 00:05:33,045that there's a natural rise of cortisol 14800:05:33,045 --> 00:05:34,805in your body. So cortisol is one of your 14900:05:34,805 --> 00:05:36,605main stress hormones and that's what gets 15000:05:36,605 --> 00:05:38,125you going. But if you're already 15100:05:38,125 --> 00:05:39,765dysregulated, think of it, you're already 15200:05:39,765 --> 00:05:41,285kind of running high, you're humming 15300:05:41,285 --> 00:05:42,805high, right?If you're on a scale of one 15400:05:42,805 --> 00:05:44,285to 10, you know, if you're already 15500:05:44,285 --> 00:05:45,685feeling anxious or stressed, you might be 15600:05:45,685 --> 00:05:48,485already up here at say A7 or an 8, 15700:05:48,645 --> 00:05:50,645right?And and that kind of tightly wound 15800:05:50,645 --> 00:05:52,285feel like a ball of elastics that's about 15900:05:52,285 --> 00:05:54,245to snap sort of feeling. And then your 16000:05:54,245 --> 00:05:55,685body in the morning just naturally 16100:05:55,685 --> 00:05:57,045increases cortisol to give you that 16200:05:57,045 --> 00:06:00,005little get up and go. It can feel like 16300:06:00,005 --> 00:06:02,765it gets activated even more. Whereas for 16400:06:02,765 --> 00:06:04,525other people that have a more steady 16500:06:04,525 --> 00:06:06,165state, say they're at like a, you know, 16600:06:06,165 --> 00:06:07,925one or two, they're kind of just at 16700:06:07,925 --> 00:06:10,325cruising altitude. That get up and go 16800:06:10,565 --> 00:06:12,245spike of cortisol just kind of feels 16900:06:12,245 --> 00:06:14,085like, oh, OK, here we go, new day. 17000:06:14,605 --> 00:06:16,005Whereas if you're already feeling 17100:06:16,005 --> 00:06:18,325anxious, it can feel like, holy shit Oh 17200:06:18,325 --> 00:06:21,285my God. And so. That is, you know, 17300:06:21,285 --> 00:06:24,245something that I experienced a lot for 17400:06:24,245 --> 00:06:26,485many years and admittedly would get 17500:06:26,485 --> 00:06:28,405really frustrated by and discouraged and 17600:06:28,405 --> 00:06:29,685disappointed. Like, why is this so 17700:06:29,685 --> 00:06:32,165happening?And so of course, me being me, 17800:06:32,405 --> 00:06:33,925I love to dive into things and 17900:06:33,925 --> 00:06:36,405understand. And so I started to look at. 18000:06:37,005 --> 00:06:39,845some of the things that I maybe was 18100:06:39,845 --> 00:06:42,005doing, no, I was doing and you may be 18200:06:42,005 --> 00:06:44,406doing, I 1000% was doing. 18300:06:45,046 --> 00:06:46,486I don't know if you are, but I'm bringing 18400:06:46,486 --> 00:06:47,846it to the table so you can take a 18500:06:47,926 --> 00:06:50,406compassionate, curious look at it. And 18600:06:50,406 --> 00:06:52,366that's really important, right?I'm going 18700:06:52,366 --> 00:06:53,686to stop there before I share the three 18800:06:53,686 --> 00:06:56,006mistakes. It's important that we 18900:06:56,846 --> 00:06:58,846look at these things about ourselves, 19000:06:58,886 --> 00:07:00,766everything about ourselves, and 19100:07:00,766 --> 00:07:02,326especially things that we find to be 19200:07:02,326 --> 00:07:04,486challenging through a lens of 19300:07:05,726 --> 00:07:07,926non-judgmental self-awareness, through a 19400:07:07,926 --> 00:07:10,566lens of curiosity, through a 19500:07:10,566 --> 00:07:12,646softer perspective, if you will, because 19600:07:12,646 --> 00:07:13,966I don't know about you, but you know, 19700:07:13,966 --> 00:07:16,246that committee in my head, aka the shitty 19800:07:16,246 --> 00:07:18,846committee, aka the saboteurs, aka the 19900:07:18,846 --> 00:07:20,486inner critic, aka the judge, 20000:07:21,526 --> 00:07:24,086is really good at being brutal and harsh. 20100:07:24,166 --> 00:07:25,686And oh, really, you still have this 20200:07:25,686 --> 00:07:27,326problem. Oh, you know, and that that 20300:07:27,326 --> 00:07:29,366tone, we all know that tone, right?We 20400:07:29,366 --> 00:07:31,606probably know people in real life that 20500:07:31,606 --> 00:07:33,406talk that way, but the way we speak to 20600:07:33,406 --> 00:07:36,046ourselves is,Can be rather 20700:07:36,046 --> 00:07:38,886critical. So when you look at these, when 20800:07:38,886 --> 00:07:41,286you look at this in yourself, can you be 20900:07:41,286 --> 00:07:43,286a little softer?Is all I'm inviting 21000:07:43,366 --> 00:07:45,846because these are challenges we all have, 21100:07:45,846 --> 00:07:47,606right?We all experience stress. We all 21200:07:47,606 --> 00:07:50,086experience anxiety. We all have those 21300:07:50,086 --> 00:07:52,686moments. But the way we interact with it, 21400:07:52,686 --> 00:07:55,366the way we speak about it, the way we 21500:07:55,446 --> 00:07:57,607fuel it or don't fuel it with our energy, 21600:07:57,607 --> 00:08:00,247the words we use around it, this is all a 21700:08:00,247 --> 00:08:02,807big part of the reset and the shift and 21800:08:02,967 --> 00:08:05,727the the work that I do. Because you know 21900:08:05,727 --> 00:08:07,687even I hear people all the time like, oh, 22000:08:07,687 --> 00:08:09,327women, you know when I tell them what I 22100:08:09,327 --> 00:08:10,887do about the movement that I'm leading, 22200:08:11,207 --> 00:08:14,127oh, women who struggle with anxiety. And 22300:08:14,127 --> 00:08:16,967I say, yes. people 22400:08:16,967 --> 00:08:19,047who navigate the challenges of anxiety 22500:08:19,047 --> 00:08:21,767are dealing with challenges. And I don't 22600:08:21,767 --> 00:08:23,847want to undermine or diminish because I 22700:08:23,847 --> 00:08:26,167know how hard and heavy they can be. But 22800:08:26,167 --> 00:08:28,847even calling it struggle with means 22900:08:28,847 --> 00:08:30,607there's a fight and there's a resistance. 23000:08:30,607 --> 00:08:32,247So it's it's just being aware of the 23100:08:32,247 --> 00:08:33,887words that we use because your words have 23200:08:33,887 --> 00:08:36,727power. And so that's 23300:08:36,727 --> 00:08:37,887one of the things actually. Well, why 23400:08:37,887 --> 00:08:39,007don't I start there?So one of the 23500:08:39,007 --> 00:08:41,047mistakes that I was making was that I was 23600:08:41,407 --> 00:08:43,847Defining myself by my anxiety. 23700:08:44,167 --> 00:08:46,567And when we deal with something a lot, we 23800:08:46,567 --> 00:08:48,807tend to relate ourselves to it quite a 23900:08:48,807 --> 00:08:51,687bit, right?You know, for example, 24000:08:52,007 --> 00:08:54,647I am an entrepreneur and for a long time 24100:08:54,647 --> 00:08:56,487I, you know, and I still do because it's 24200:08:56,487 --> 00:08:58,327one of the roles, but it's not who I am. 24300:08:58,327 --> 00:08:59,927So that's an important perspective shift. 24400:09:00,367 --> 00:09:02,487is defining myself by 24500:09:02,887 --> 00:09:05,567my role. And I'm an entrepreneur, I'm a 24600:09:05,567 --> 00:09:08,007small business owner, and and I am, but 24700:09:08,007 --> 00:09:10,087ultimately that's not who I am at my 24800:09:10,087 --> 00:09:11,768deepest core. And neither are you. You're 24900:09:11,768 --> 00:09:13,608not any of the roles that you play, any 25000:09:13,608 --> 00:09:16,408costumes that you wear, or any labels 25100:09:16,408 --> 00:09:18,928that have been put upon you or that 25200:09:18,928 --> 00:09:20,888you've chosen for yourself, or any 25300:09:20,888 --> 00:09:23,008diagnoses that you've received or that 25400:09:23,008 --> 00:09:24,888you have understood through your own 25500:09:24,888 --> 00:09:27,128research. Because I would just be 25600:09:27,128 --> 00:09:29,328constantly saying to myself and out loud, 25700:09:29,368 --> 00:09:31,368I'm anxious, I'mdepressed, I'm anxious, 25800:09:31,368 --> 00:09:34,168I'm depressed and defining myself 25900:09:34,168 --> 00:09:37,128by that because it was my reality. And 26000:09:37,128 --> 00:09:38,888I'm not undermining the fact that you 26100:09:38,888 --> 00:09:41,288might be feeling that way, or at times 26200:09:41,288 --> 00:09:44,088you do, but it's really important to 26300:09:44,328 --> 00:09:47,208have that that space between, right? 26400:09:47,208 --> 00:09:48,808Because that's our place of power is the 26500:09:48,808 --> 00:09:51,368space between things. And so being 26600:09:51,368 --> 00:09:53,128willing to look at it in a slightly 26700:09:53,128 --> 00:09:56,048different way and change your 26800:09:56,048 --> 00:09:58,608relationship to it, rather than I'm 26900:09:58,608 --> 00:10:01,048anxious,I'm feeling anxious. 27000:10:01,448 --> 00:10:03,528There's a beautiful proverb, it's in 27100:10:03,528 --> 00:10:05,128Gaelic, I believe it's from Ireland. When 27200:10:05,128 --> 00:10:06,768people ask people how they're doing and 27300:10:06,768 --> 00:10:08,488if they're feeling sad, they say sadness 27400:10:08,488 --> 00:10:11,048is upon me. And so it's kind of like that 27500:10:11,048 --> 00:10:13,248cloud that's over Eeyore's head, right? 27600:10:13,248 --> 00:10:15,688It's like it's it's nearby and it's 27700:10:15,928 --> 00:10:18,808affecting you, but it's not necessarily 27800:10:18,808 --> 00:10:21,208who you are. And like that dull ache that 27900:10:21,208 --> 00:10:22,608you feel, that's not who you are if 28000:10:22,608 --> 00:10:25,049you're feeling a little discouraged or a 28100:10:25,049 --> 00:10:27,769lot discouraged or whatever. It's again, 28200:10:27,769 --> 00:10:30,089creating that space and looking at how we 28300:10:30,089 --> 00:10:32,969speak about it. And because you know 28400:10:32,969 --> 00:10:35,529those words I am are so powerful, it's a 28500:10:35,529 --> 00:10:38,129claiming, it's a it's a stake in the 28600:10:38,129 --> 00:10:39,849ground of this is who I am. And you're 28700:10:39,849 --> 00:10:41,449saying that to your subconscious mind. 28800:10:41,769 --> 00:10:43,289And so that's a mistake that I was 28900:10:43,289 --> 00:10:45,049certainly making and and I invite you to 29000:10:45,049 --> 00:10:47,049make that shift. And that's a bonus shift 29100:10:47,049 --> 00:10:49,969is is how you're speaking about that, OK, 29200:10:49,969 --> 00:10:51,969and how you're you're even saying it to 29300:10:51,969 --> 00:10:54,009yourself and when you check in with 29400:10:54,009 --> 00:10:56,889yourself and. So that's one that I 29500:10:56,889 --> 00:10:59,689was certainly making. And I've already 29600:10:59,689 --> 00:11:02,409alluded to it, but to make to really 29700:11:02,409 --> 00:11:04,649highlight the fact that for me, 29800:11:05,289 --> 00:11:07,209I was really frustrated by the fact that 29900:11:07,209 --> 00:11:09,889I was constantly dealing with this. And 30000:11:09,889 --> 00:11:11,609even despite you know taking the 30100:11:11,609 --> 00:11:13,369supplements and doing the yoga and doing 30200:11:13,369 --> 00:11:15,129the exercise and trying to meditate, but 30300:11:15,129 --> 00:11:16,889really not 'cause I just was so anxious 30400:11:16,889 --> 00:11:18,209that I was like ping ponging back and 30500:11:18,209 --> 00:11:20,969forth in my head. I was really 30600:11:20,969 --> 00:11:23,289resisting it. And as much as I was 30700:11:23,289 --> 00:11:25,129defining myself by it, there was an 30800:11:25,129 --> 00:11:27,849element that was defining that myself by 30900:11:27,849 --> 00:11:30,649that frustration about it and getting so 31000:11:30,649 --> 00:11:33,129annoyed with it and like, oh, again, 31100:11:33,489 --> 00:11:34,649we're still dealing with this, this is 31200:11:34,649 --> 00:11:37,210still happening and having that level 31300:11:37,490 --> 00:11:39,610of resistance and ultimately 31400:11:40,090 --> 00:11:42,810judgment. Right. And that's again, when 31500:11:42,810 --> 00:11:44,690we're actively in a sympathetic stress 31600:11:44,690 --> 00:11:47,130state, the parts of our brain that are 31700:11:47,450 --> 00:11:49,610are, you know, active or inactive, they 31800:11:49,610 --> 00:11:51,530shift, right?They shift from when we are 31900:11:51,530 --> 00:11:53,370in a very focused, calm state to when 32000:11:53,370 --> 00:11:55,410we're stressed. I get active in the part 32100:11:55,410 --> 00:11:56,570of the brain called the amygdala, and 32200:11:56,570 --> 00:11:57,730that's where our subconscious 32300:11:57,730 --> 00:11:59,770self-protective patterns lie. So because 32400:11:59,770 --> 00:12:01,490I was stressed, I might judge that 32500:12:01,490 --> 00:12:02,890critical voice in my head that was 32600:12:02,890 --> 00:12:04,370constantly picking and picking and 32700:12:04,370 --> 00:12:06,090picking and picking at my anxiety and 32800:12:06,090 --> 00:12:07,890picking at my fault. It was very 32900:12:07,890 --> 00:12:09,730activated because that's the part of the 33000:12:09,730 --> 00:12:11,290brain that where those patterns are 33100:12:11,290 --> 00:12:14,170stored. So I was fighting it, 33200:12:14,410 --> 00:12:16,370right?And And I was fighting it so hard 33300:12:16,370 --> 00:12:19,290because I. You know, I don't like 33400:12:19,290 --> 00:12:21,050using the word hate because there's so 33500:12:21,050 --> 00:12:23,290much. It's a really loaded word, but I 33600:12:23,530 --> 00:12:25,130really disliked it a lot. 33700:12:28,730 --> 00:12:31,370Really a lot. And so 33800:12:31,610 --> 00:12:33,450that was another mistake that I was 33900:12:33,450 --> 00:12:35,530making was I was fighting it. I was 34000:12:35,530 --> 00:12:37,490meeting it with that level of resistance. 34100:12:37,490 --> 00:12:39,930And in the reset where we are diving deep 34200:12:39,930 --> 00:12:41,930into this of how we can begin to shift 34300:12:41,930 --> 00:12:43,690how you interact with these emotions 34400:12:43,690 --> 00:12:46,490because of how important it is 34500:12:46,490 --> 00:12:49,290to be present and 34600:12:49,850 --> 00:12:51,691be aware of what your body is trying to 34700:12:51,691 --> 00:12:54,171communicate so that you can navigate 34800:12:54,171 --> 00:12:56,491through it so that you don't struggle 34900:12:56,491 --> 00:12:58,891with it right as that thatverbage shift 35000:12:58,891 --> 00:13:01,771is navigating through it. And that's what 35100:13:01,771 --> 00:13:04,411we're learning to do is is meet yourself 35200:13:04,411 --> 00:13:06,451where you're at in that moment, but then 35300:13:06,451 --> 00:13:08,371navigate through it by some of the tools 35400:13:08,371 --> 00:13:10,891you're gonna learn. So that was, you 35500:13:10,891 --> 00:13:12,331know, really defining myself by it, 35600:13:12,331 --> 00:13:14,371fighting it strongly, and then, you know, 35700:13:14,371 --> 00:13:16,891me powering through it. 35800:13:17,371 --> 00:13:20,331SoMy particular flavor of the 35900:13:20,331 --> 00:13:22,211way anxiety would show up, I'd wake up in 36000:13:22,211 --> 00:13:24,411the morning feeling anxious, and then I 36100:13:24,411 --> 00:13:27,091would try to just override it by doing, 36200:13:27,091 --> 00:13:28,411you know, I'd do my workout and I'd feel 36300:13:28,411 --> 00:13:30,171better and then I'd start to feel anxiety 36400:13:30,171 --> 00:13:32,571again. And my default coping pattern, 36500:13:32,811 --> 00:13:34,731because of the way my brain is wired, 36600:13:34,731 --> 00:13:36,571because of what was modeled for me as 36700:13:36,571 --> 00:13:38,251this is how we handle stressful 36800:13:38,251 --> 00:13:40,531situations when I was a child, was to 36900:13:40,651 --> 00:13:43,291just go, go, go, go, go, go. So that 37000:13:43,291 --> 00:13:46,171would be a. A fight response of, OK, we 37100:13:46,171 --> 00:13:47,371got to power through this. We just got to 37200:13:47,371 --> 00:13:48,691get through the day. It's fine. We got 37300:13:48,691 --> 00:13:50,171to, we got to just keep going. It's fine. 37400:13:50,331 --> 00:13:52,251You can do this. It's fine. And just that 37500:13:52,331 --> 00:13:53,851chugga, luga, luga all the way through. 37600:13:54,171 --> 00:13:56,211And that really was ignoring and 37700:13:56,211 --> 00:13:58,971bypassing a how I was feeling 37800:13:59,211 --> 00:14:01,931B, my nervous system signals 37900:14:01,931 --> 00:14:04,892that something was off or in the case 38000:14:04,892 --> 00:14:07,612of the nervous system dysregulated and 38100:14:07,612 --> 00:14:10,412so. That powering through was my 38200:14:10,412 --> 00:14:13,052coping mechanism, right?And I had others. 38300:14:13,052 --> 00:14:14,652I'm not gonna lie, there was others where 38400:14:14,652 --> 00:14:16,572I would, you know, definitely enjoy lots 38500:14:16,572 --> 00:14:18,252of wine to just ignore that anxiety, but 38600:14:18,252 --> 00:14:19,772then wake up the next day feeling even 38700:14:19,772 --> 00:14:21,132more anxious, right?Because of the 38800:14:21,132 --> 00:14:23,452cortisol and sugar spikes. But we can 38900:14:23,452 --> 00:14:25,532save that for another one. So those are 39000:14:25,532 --> 00:14:27,372the mistakes. So look at are you making 39100:14:27,372 --> 00:14:29,132any of those?And if you're not gold star 39200:14:29,132 --> 00:14:31,212to you, but even just be aware because 39300:14:31,212 --> 00:14:33,852these are patterns of. Potential 39400:14:33,852 --> 00:14:36,492behavior that can be causing 39500:14:36,492 --> 00:14:38,852that more sense of dysregulation in your 39600:14:38,852 --> 00:14:40,612nervous system, causing your cortisol 39700:14:40,612 --> 00:14:42,732level and your adrenaline levels to be 39800:14:42,732 --> 00:14:44,572really high, to be really activated, 39900:14:44,812 --> 00:14:47,452which then can lead to that feeling 40000:14:47,652 --> 00:14:49,972of waking up, feeling anxious or just 40100:14:49,972 --> 00:14:52,572dealing with anxiety in general, right? 40200:14:52,572 --> 00:14:54,692And so the the 40300:14:56,172 --> 00:14:58,252Way that I wanted to just present that is 40400:14:58,252 --> 00:15:00,412because a lot of people experience that 40500:15:00,572 --> 00:15:01,932anxiety first thing in the morning. 40600:15:01,932 --> 00:15:04,092Morning anxiety is really, really common, 40700:15:04,372 --> 00:15:07,212especially in women. And so what are 40800:15:07,212 --> 00:15:09,772some shifts that you can make to 40900:15:09,772 --> 00:15:12,572begin to support your nervous system 41000:15:12,972 --> 00:15:15,732so that you come back to that stay and 41100:15:15,732 --> 00:15:18,653play regulated state?And a regulated 41200:15:18,653 --> 00:15:20,813state is dynamic, right?It can rise to 41300:15:20,813 --> 00:15:22,733the challenge and then settles. It can 41400:15:22,733 --> 00:15:25,413relax and decompress without 41500:15:25,413 --> 00:15:27,693totally flat. Right. And so that's really 41600:15:27,693 --> 00:15:30,573so important. So three of 41700:15:30,573 --> 00:15:33,213the shifts that you can make are really 41800:15:33,213 --> 00:15:35,133simple and you may be doing some of them 41900:15:35,133 --> 00:15:37,453already, but how can you lean into that 42000:15:37,453 --> 00:15:39,613even more?So the first one is 42100:15:39,933 --> 00:15:42,093when and if you wake up to the anxiety 42200:15:42,093 --> 00:15:44,733alarm clock, experiencing morning anxiety 42300:15:44,973 --> 00:15:47,813is to get up. Get 42400:15:47,813 --> 00:15:49,653up. Because if you sit there and you 42500:15:49,653 --> 00:15:52,573swirl around in that tornado, like the 42600:15:52,573 --> 00:15:55,293water about to get sucked down the drain, 42700:15:55,693 --> 00:15:58,173that really lends to that stress state. 42800:15:58,493 --> 00:16:01,413So what can you do to get up and 42900:16:01,413 --> 00:16:03,613move some of that energy through you?My 43000:16:03,613 --> 00:16:05,133default at that time was to try to 43100:16:05,133 --> 00:16:06,973meditate because I was so stressed and 43200:16:06,973 --> 00:16:08,893agitated it was not working right. And 43300:16:08,893 --> 00:16:10,493then of course I had all sorts of stories 43400:16:10,493 --> 00:16:12,453about, you know, being able to meditate 43500:16:12,453 --> 00:16:14,493or not and all that. And so. 43600:16:15,573 --> 00:16:17,453What we want to do is get up and move 43700:16:17,453 --> 00:16:19,893your body. See if you can just 43800:16:20,093 --> 00:16:21,533move in a way that really feels 43900:16:21,533 --> 00:16:23,053nourishing and supportive to you. That 44000:16:23,053 --> 00:16:24,893might be exercise, that might be yoga, 44100:16:25,213 --> 00:16:27,373might be walking, it might be, I don't 44200:16:27,373 --> 00:16:28,893know, touchy. What we're looking to do 44300:16:28,893 --> 00:16:30,693here is amplify your morning routine, 44400:16:30,693 --> 00:16:32,574which is a big part of the work that we 44500:16:32,574 --> 00:16:35,014do inside the power pause movement is to 44600:16:35,374 --> 00:16:37,214shift how you start the day, how you show 44700:16:37,214 --> 00:16:40,014up for yourself. And so that is something 44800:16:40,014 --> 00:16:42,534that I love myself and has been such a 44900:16:42,534 --> 00:16:44,614staple. And So what is your morning 45000:16:44,614 --> 00:16:46,294routine?Is it?to grab your phone and 45100:16:46,294 --> 00:16:47,694drink your coffee and scroll till you get 45200:16:47,694 --> 00:16:49,054triggered and then try to go to do to 45300:16:49,054 --> 00:16:50,094work because you're feeling really 45400:16:50,094 --> 00:16:51,774anxious and you want to bypass it. 45500:16:52,814 --> 00:16:55,694Or is it if you wake up 45600:16:55,694 --> 00:16:57,934anxious or if you don't, to get up and do 45700:16:57,934 --> 00:16:59,814something to align your mind, to move 45800:16:59,814 --> 00:17:01,694your body and in essence, rewire your 45900:17:01,694 --> 00:17:03,294system. That's what amplifying your 46000:17:03,294 --> 00:17:05,614morning routine is all about. So that's 46100:17:05,614 --> 00:17:07,654the first one. Okay, that's the first 46200:17:07,654 --> 00:17:10,574one. Then throughout the day,It 46300:17:10,574 --> 00:17:12,494is really important to 46400:17:12,814 --> 00:17:14,854intentionally take mindful moments for 46500:17:14,854 --> 00:17:16,734yourself with yourself. And that's where 46600:17:16,734 --> 00:17:18,814power pauses come in. That's where power 46700:17:18,814 --> 00:17:20,974pauses come in. So that's really, really 46800:17:20,974 --> 00:17:22,894important. And that's you know the the 46900:17:22,894 --> 00:17:25,374crux, the meat and potatoes, if you will, 47000:17:25,814 --> 00:17:27,534of what we're going to be doing and 47100:17:27,534 --> 00:17:29,814creating as a habit for yourself inside 47200:17:29,814 --> 00:17:31,734the reset. You'll learn five different 47300:17:31,734 --> 00:17:34,254tools to be able to do that literally 47400:17:34,894 --> 00:17:37,134in any situation, because what you're 47500:17:37,134 --> 00:17:39,294doing there is you're turning down the 47600:17:39,294 --> 00:17:41,534volume. Right. Imagine. So you're say 47700:17:41,534 --> 00:17:43,254you're at a 10, your nervous system's at 47800:17:43,254 --> 00:17:44,695a 10 and you're feeling really stressed 47900:17:44,695 --> 00:17:46,575and you're feeling anxious. Then we want 48000:17:46,575 --> 00:17:49,215to dial it down, right?We're turning down 48100:17:49,215 --> 00:17:52,095the volume on the the, the stress 48200:17:52,095 --> 00:17:53,735and the essentially turning down the 48300:17:53,735 --> 00:17:55,815amounts of the cortisol and all the the 48400:17:55,895 --> 00:17:57,615effects that are having inside your body, 48500:17:57,815 --> 00:17:59,455which are not amazing, right?When we're 48600:17:59,455 --> 00:18:00,735experiencing long-term stress and 48700:18:00,735 --> 00:18:02,655anxiety, it takes a toll, right?It takes 48800:18:02,735 --> 00:18:04,975a lot of toll on our body. We know that 48900:18:04,975 --> 00:18:06,775there's significant research around the 49000:18:06,775 --> 00:18:08,975impact of stress on longevity, on 49100:18:08,975 --> 00:18:11,615performance on. Immune function on 49200:18:11,615 --> 00:18:13,255sleep, on your sex life, on your 49300:18:13,255 --> 00:18:15,935relationships, on your ability to be 49400:18:15,935 --> 00:18:18,175creative. All of that is affected by 49500:18:18,535 --> 00:18:20,375ultimately your nervous system. But in 49600:18:20,375 --> 00:18:22,335this case of this conversation, your 49700:18:22,335 --> 00:18:24,015stress level, right?And so when we can 49800:18:24,015 --> 00:18:26,375bring our stress level down. What do you 49900:18:26,375 --> 00:18:28,135think happens?Well, all the other stuff 50000:18:28,135 --> 00:18:29,775that's opposite to that. That's great. 50100:18:31,295 --> 00:18:33,535OK. And that has to do with your brain 50200:18:33,535 --> 00:18:35,455activity and your neurochemicals and a 50300:18:35,455 --> 00:18:37,695whole lot of other things. But, you know, 50400:18:37,695 --> 00:18:39,695just to keep it so we can move this train 50500:18:39,695 --> 00:18:42,495along is taking intentional 50600:18:42,495 --> 00:18:43,895pauses, right?And you might be that 50700:18:43,895 --> 00:18:45,695Ferrari racing around the track going 50800:18:45,695 --> 00:18:48,175fast, fast, fast, but even those those 50900:18:48,175 --> 00:18:51,135Ferrari. Ferrari cars 51000:18:51,135 --> 00:18:52,735that are in the NASCAR, you can tell it's 51100:18:52,735 --> 00:18:54,775not my thing, but it's a really good 51200:18:54,775 --> 00:18:57,455analogy. When they're going crazy fast, 51300:18:57,856 --> 00:18:59,976they they come to a stop, they take a 51400:18:59,976 --> 00:19:02,496power pause and literally in seconds they 51500:19:02,616 --> 00:19:04,736all those guys just swarm onto the car 51600:19:04,736 --> 00:19:06,176and they're, you know, taking off the 51700:19:06,176 --> 00:19:07,696tires and they're doing all the all the 51800:19:07,696 --> 00:19:09,936stuff and just looks like bees in a hive 51900:19:09,936 --> 00:19:11,496and it's amazing. And then it's like a 52000:19:11,496 --> 00:19:13,376brand new car when it goes and it takes 52100:19:13,416 --> 00:19:15,056off again. That's essentially what a 52200:19:15,056 --> 00:19:16,736power pause is doing, is giving you a 52300:19:16,736 --> 00:19:18,816tune up so that you can continue on, OK, 52400:19:18,816 --> 00:19:20,176so having those throughout the day. 52500:19:20,496 --> 00:19:22,496Because what's happening here is you are 52600:19:22,896 --> 00:19:24,816bringing everything back to that steady 52700:19:24,816 --> 00:19:26,376state, that green zone in the nervous 52800:19:26,376 --> 00:19:28,416system, that leadership, powerful energy 52900:19:28,576 --> 00:19:30,496that you want to show up with, not the 53000:19:30,496 --> 00:19:32,096frantic, frazzled on the verge of a freak 53100:19:32,096 --> 00:19:34,016out that tends to happen when we're in 53200:19:34,016 --> 00:19:36,416anxiety overdrive. So what 53300:19:36,816 --> 00:19:39,776we're doing there is you are are keeping 53400:19:39,776 --> 00:19:41,376yourself in that steady state throughout 53500:19:41,376 --> 00:19:42,736the day. So you're in that, you know, 53600:19:42,736 --> 00:19:45,416playful, energized, happy space. as much 53700:19:45,416 --> 00:19:47,136as you can, right, we're not bypassing 53800:19:47,296 --> 00:19:48,816emotions and that's a huge part of our 53900:19:48,816 --> 00:19:50,736work inside the reset is feeling the 54000:19:50,736 --> 00:19:52,976feels, honoring them, witnessing them, 54100:19:53,456 --> 00:19:55,096and then allowing them to move through 54200:19:55,096 --> 00:19:56,696you because that's what energy is right 54300:19:56,736 --> 00:19:58,816and and emotion is is it's in motion. 54400:20:00,016 --> 00:20:02,976Because what we're doing here is. In a 54500:20:02,976 --> 00:20:05,336sense, actually preparing you to sleep 54600:20:05,336 --> 00:20:07,376better because throughout the day, when 54700:20:07,376 --> 00:20:09,016you're down regulating your nervous 54800:20:09,016 --> 00:20:11,137system, by the end of the day, you're not 54900:20:11,137 --> 00:20:13,857way up here, right?You're not out of 10, 55000:20:13,897 --> 00:20:16,097you're not out of 500. And then like, OK, 55100:20:16,097 --> 00:20:18,217well, it's time to go to bed now. Well, 55200:20:18,217 --> 00:20:19,457that's not going to happen, right?Because 55300:20:19,457 --> 00:20:21,417you're so wound up. So power pauses 55400:20:21,417 --> 00:20:23,257throughout the day is so powerful and 55500:20:23,777 --> 00:20:26,137helpful. And it's it's really important 55600:20:26,137 --> 00:20:29,057that it's that gradual. Progression 55700:20:29,057 --> 00:20:30,097throughout the day, you're you're 55800:20:30,097 --> 00:20:31,177dripping them throughout the day and 55900:20:31,177 --> 00:20:33,457that's what we'll do inside the reset so 56000:20:33,457 --> 00:20:34,817that when you get to the end of the day, 56100:20:34,817 --> 00:20:36,337you're not super wound up, you're not 56200:20:36,337 --> 00:20:39,137flying at Max speed. You're able to quiet 56300:20:39,137 --> 00:20:40,977everything down and land the plane, right? 56400:20:40,977 --> 00:20:42,497You've been on a plane, you know, you 56500:20:42,497 --> 00:20:43,977know that they're like preparing the 56600:20:44,097 --> 00:20:45,897descendant. That's not what they say, but 56700:20:45,897 --> 00:20:47,297prepare for landing. And they do all 56800:20:47,297 --> 00:20:48,697these things and you can see the flight 56900:20:48,697 --> 00:20:51,137attendants doing the things and and then 57000:20:51,137 --> 00:20:53,537the plane slows down 57100:20:54,457 --> 00:20:56,977and then comes in for a nice landing at 57200:20:56,977 --> 00:20:59,617the gate and stops. What all of that, 57300:20:59,697 --> 00:21:01,537that preparing for landing, preparing for 57400:21:01,537 --> 00:21:04,257sleep is your evening experience 57500:21:04,737 --> 00:21:06,737and what that looks like is up to you, 57600:21:06,897 --> 00:21:09,057right?But ideally, you know all of this, 57700:21:09,057 --> 00:21:10,697right?The sleep hygiene is so, so 57800:21:10,697 --> 00:21:12,817impactful of, you know, turning down the 57900:21:12,817 --> 00:21:14,977lights at the night time, making sure 58000:21:14,977 --> 00:21:16,737you're not consuming really stimulating 58100:21:16,737 --> 00:21:18,697media or social media, or not holding 58200:21:18,697 --> 00:21:20,257your phone like 4 inches from your face 58300:21:20,257 --> 00:21:22,417and watching 200 reels, which we've all 58400:21:22,417 --> 00:21:25,378done. Or, you know, even working till 58500:21:25,778 --> 00:21:27,93810-9, whatever o'clock and pushing 58600:21:27,938 --> 00:21:29,858yourself. So the opposite to that, 58700:21:30,498 --> 00:21:32,978turning the lights down, having a nice 58800:21:32,978 --> 00:21:35,218tea. You know, I recently started 58900:21:36,098 --> 00:21:38,778using Moon Brew, which is so incredible 59000:21:38,778 --> 00:21:40,658and it's a whole adaptogenic drink at 59100:21:40,658 --> 00:21:43,058nighttime. It's really lovely. And so 59200:21:43,298 --> 00:21:45,218having some rituals, doing some sleepy 59300:21:45,218 --> 00:21:47,298time, yoga, relaxing, doing some breath 59400:21:47,298 --> 00:21:50,058work. I like to do some meditation and 59500:21:50,058 --> 00:21:52,738visualization and and looking at ways 59600:21:52,738 --> 00:21:54,818that you win over the course of the day, 59700:21:54,818 --> 00:21:56,578like where did you win throughout the day 59800:21:56,578 --> 00:21:59,018and really, you know,Ending with thank 59900:21:59,018 --> 00:22:00,738you so much more please, thank you so 60000:22:00,738 --> 00:22:02,258much more please. And so you're really 60100:22:02,258 --> 00:22:05,138setting the tone for that, that slowing 60200:22:05,138 --> 00:22:08,098down, that gradual deceleration so that 60300:22:08,098 --> 00:22:09,538you can land the plane, right. And 60400:22:09,538 --> 00:22:11,778landing the plane in this analogy is 60500:22:11,778 --> 00:22:13,538preparing yourself for sleep and having a 60600:22:13,538 --> 00:22:16,418deep and restful sleep and so. 60700:22:16,858 --> 00:22:18,338Those are the three tips I wanted to 60800:22:18,338 --> 00:22:20,178share with you is to amplify your morning 60900:22:20,178 --> 00:22:21,858routine, power pausing throughout the 61000:22:21,858 --> 00:22:24,578day, and having an evening experience so 61100:22:24,578 --> 00:22:26,658that you're really nurturing and 61200:22:26,658 --> 00:22:29,058supporting at the deepest level. So that 61300:22:29,058 --> 00:22:31,458you know, in essence, you're really 61400:22:31,858 --> 00:22:33,618tending to your nervous system so that 61500:22:33,618 --> 00:22:35,298you can have a beautiful, restful sleep 61600:22:35,698 --> 00:22:38,499and hopefully wake up in that calm and 61700:22:38,499 --> 00:22:41,059ready state. Right. And so that's really 61800:22:41,059 --> 00:22:43,499the goal and the vision. So I hope that 61900:22:43,499 --> 00:22:44,579you found that really helpful and 62000:22:44,579 --> 00:22:46,539insightful because sleep is so important 62100:22:46,819 --> 00:22:49,139as well as navigating and you know, 62200:22:49,139 --> 00:22:51,059nurturing and nurtured and taking care of 62300:22:51,059 --> 00:22:52,499your nervous system, which you know go 62400:22:52,499 --> 00:22:54,739hand in hand as you just uncovered and 62500:22:54,739 --> 00:22:57,019so. As I mentioned throughout and at the 62600:22:57,019 --> 00:22:59,219beginning, the Anxiety and Stress Reset 62700:22:59,219 --> 00:23:02,179Formula is kicking off on December 2nd. I 62800:23:02,179 --> 00:23:03,939would love to have you join us because I 62900:23:03,939 --> 00:23:05,339know you've probably tried a lot of 63000:23:05,339 --> 00:23:06,619different things, right?You've probably 63100:23:06,619 --> 00:23:08,619done the therapy and the oils and the 63200:23:08,619 --> 00:23:09,859yoga and the supplements and the 63300:23:09,859 --> 00:23:12,139microdosing and the cold baths and the 63400:23:12,499 --> 00:23:14,259hot saunas and you know, whatever 63500:23:14,259 --> 00:23:16,899medications like I've done them pretty 63600:23:16,899 --> 00:23:19,459much all of them too. OK. And so one of 63700:23:19,459 --> 00:23:21,939the tools that is the literally 63800:23:22,179 --> 00:23:25,139so transformative is that tool 63900:23:25,139 --> 00:23:27,939set. Of the mental fitness framework of 64000:23:27,939 --> 00:23:30,659learning to take these little moments 64100:23:30,659 --> 00:23:32,419throughout the day to cultivate 64200:23:32,419 --> 00:23:35,179self-command, to be able to pause, to 64300:23:35,179 --> 00:23:38,019be able to be in control and shift your 64400:23:38,019 --> 00:23:40,419inner state and cultivate that sense of 64500:23:40,419 --> 00:23:42,499calm and centeredness in any situation, 64600:23:42,499 --> 00:23:45,379including but not exclusively. 64700:23:47,139 --> 00:23:48,819The holiday season, we all know it's 64800:23:48,819 --> 00:23:50,339coming up. Typically it's stressful in 64900:23:50,339 --> 00:23:51,860the average year and now it's like, 65000:23:51,940 --> 00:23:53,620hello, we have a whole global climate of 65100:23:53,620 --> 00:23:55,460things and and then just adding, you 65200:23:55,460 --> 00:23:58,020know, so it's that can we dial down the 65300:23:58,020 --> 00:23:59,620stress level so we can navigate and 65400:23:59,620 --> 00:24:01,140handle the challenges and the waves of 65500:24:01,140 --> 00:24:03,860life?So inside the 65600:24:03,860 --> 00:24:06,340reset step by step framework totally laid 65700:24:06,340 --> 00:24:07,340out. So here's what we're going to 65800:24:07,340 --> 00:24:08,900unpack. You're going to get 5 different 65900:24:08,900 --> 00:24:11,220ways to take power pauses, literally so 66000:24:11,220 --> 00:24:12,860powerful and so effective. They only take 66100:24:12,860 --> 00:24:14,660two minutes. You're going to have the 66200:24:14,660 --> 00:24:17,140framework to do those throughout the day 66300:24:17,140 --> 00:24:18,740so that they are really supportive. We're 66400:24:18,740 --> 00:24:20,140doing it live. So you'll get the 66500:24:20,140 --> 00:24:21,540accountability and support to make sure 66600:24:21,540 --> 00:24:23,860you're actually doing it and as well as 66700:24:23,860 --> 00:24:25,180having the people cheering you on and 66800:24:25,180 --> 00:24:26,740witnessing you and seeing you and 66900:24:26,740 --> 00:24:28,940supporting you in the process. OK, so 67000:24:28,940 --> 00:24:30,260you'll get lifetime access to those. 67100:24:30,500 --> 00:24:33,140We're also going to really. look at how 67200:24:33,140 --> 00:24:36,100to activate your invisible AI. I'm not 67300:24:36,100 --> 00:24:37,420going to tell you what that is because 67400:24:37,420 --> 00:24:40,020it's so powerful and impactful, but it is 67500:24:40,020 --> 00:24:42,580such the tool set for you to shifting 67600:24:42,580 --> 00:24:45,540this, as well as looking at how we 67700:24:45,540 --> 00:24:47,300can cultivate that compassionate 67800:24:47,300 --> 00:24:49,220curiosity, change your relationship to 67900:24:49,220 --> 00:24:51,140these experiences of stress and anxiety 68000:24:51,380 --> 00:24:53,540so that they become an opportunity. I'm 68100:24:53,860 --> 00:24:55,860not going to say any more, but it's 68200:24:55,860 --> 00:24:58,260really powerful. And really making this a 68300:24:58,260 --> 00:25:00,020foundation, not just a five day thing, 68400:25:00,100 --> 00:25:01,860because yes, that's powerful and yes, 68500:25:01,860 --> 00:25:03,660that's incredibly transformative and 68600:25:03,660 --> 00:25:06,101activating. But the idea is for this to 68700:25:06,101 --> 00:25:07,861become something that's sustainable 68800:25:07,861 --> 00:25:09,941because it's not a one and done right. 68900:25:09,941 --> 00:25:11,541The nervous system is an ongoing thing. 69000:25:11,541 --> 00:25:13,781So looking at how to weave that into your 69100:25:13,781 --> 00:25:15,381life and making that a beautiful practice 69200:25:15,381 --> 00:25:17,621and habit. So would love to have you join 69300:25:17,621 --> 00:25:19,621us. And if you happen to be listening to 69400:25:19,621 --> 00:25:21,221this later, then definitely reach out 69500:25:21,221 --> 00:25:23,621because although I'm doing it live this 69600:25:23,621 --> 00:25:24,901time, it's going to be something that 69700:25:24,901 --> 00:25:27,701will be available ongoing, so. That is an 69800:25:27,701 --> 00:25:30,581option coming up soon. And yeah, that's 69900:25:30,581 --> 00:25:33,301all I wanted to say. So there is a 70000:25:33,301 --> 00:25:34,741because it's the first time I'm doing it 70100:25:34,741 --> 00:25:36,181and I'm offering it at a really special 70200:25:36,181 --> 00:25:38,221rate, so get a massive discount. So go 70300:25:38,221 --> 00:25:39,621ahead and grab your spot and actually 70400:25:39,621 --> 00:25:41,341share this podcast and share the link 70500:25:41,341 --> 00:25:43,941because let's be real. We all experience 70600:25:43,941 --> 00:25:45,861stress and anxiety at times, and some of 70700:25:45,861 --> 00:25:47,621us more frequently than others, at higher 70800:25:47,621 --> 00:25:49,541levels than others. And a lot of us, 70900:25:49,541 --> 00:25:52,021including myself, are feeling it right 71000:25:52,021 --> 00:25:54,741now. And I'm, I'm guarantee, you know, at 71100:25:54,741 --> 00:25:56,341least one other person that you've spoken 71200:25:56,341 --> 00:25:58,581to recently that is talking about how 71300:25:58,981 --> 00:26:01,581they are feeling and how they want to 71400:26:01,581 --> 00:26:02,981feel and how they don't feel that way 71500:26:02,981 --> 00:26:04,421right now because of all the things. 71600:26:04,701 --> 00:26:06,421Whether that's a political thing or a 71700:26:06,421 --> 00:26:08,021global thing or a climate thing or a 71800:26:08,021 --> 00:26:09,861holiday thing or all of the above thing, 71900:26:10,341 --> 00:26:12,341please share the link with them because I 72000:26:12,341 --> 00:26:13,941know they will be grateful. And the more 72100:26:13,941 --> 00:26:15,381people that have these tools, the better, 72200:26:15,541 --> 00:26:17,461the more we contribute to the continuum 72300:26:17,501 --> 00:26:19,622of healing and growth and learning as a 72400:26:19,622 --> 00:26:22,502collective, because it starts with you. 72500:26:23,222 --> 00:26:24,902And I love you and have a beautiful day. 72600:26:25,062 --> 00:26:26,502Thank you for being here. Thank you for 72700:26:26,502 --> 00:26:28,342learning to use your mind and to think on 72800:26:28,342 --> 00:26:30,342purpose, right?Using these tools to move 72900:26:30,342 --> 00:26:31,982your body on purpose, keep it strong and 73000:26:31,982 --> 00:26:34,902healthy so that. You can show up 73100:26:35,302 --> 00:26:36,822from that place of center, from that 73200:26:36,822 --> 00:26:39,622place of regulation as your purposeful 73300:26:39,622 --> 00:26:42,302powerhouse self. Until next time, take 73400:26:42,302 --> 00:26:44,342good care. See you in the reset. Bye-bye. 73500:26:46,822 --> 00:26:49,302Thank you so much for listening. I hope 73600:26:49,302 --> 00:26:51,182you really enjoyed this episode and got a 73700:26:51,182 --> 00:26:54,102lot out of it. Please let me know 73800:26:54,142 --> 00:26:55,862what landed for you by taking a 73900:26:55,862 --> 00:26:57,982screenshot and sharing your takeaways on 74000:26:57,982 --> 00:27:00,302your Instagram stories. Make sure to tag 74100:27:00,302 --> 00:27:03,142me at I am Megan Nolan for a 74200:27:03,142 --> 00:27:06,022shout out and future episodes. And 74300:27:06,422 --> 00:27:08,822don't forget to grab all the goodies that 74400:27:08,822 --> 00:27:10,902we mentioned during the episode because 74500:27:10,902 --> 00:27:12,982you're going to love them. So all the 74600:27:12,982 --> 00:27:15,862links are in the show notes. So until 74700:27:15,862 --> 00:27:18,742next time, cheers to you living on 74800:27:18,742 --> 00:27:19,862purpose every day.  

Struggle to fall or stay asleep at night? You’re not alone! It happens to many people, especially purpose driven entrepreneurs. Which is exactly why in this episode I am excited to introduce you to my friend Meredith Louden who business leaders and entrepreneurs calm their racing minds, reclaim restful sleep, and wake up empowered to be their authentic self. Join us as we chat about: Why as soon as you close your eyes to go to sleep your mind starts to run all over the place with thoughts How to recognize the subtle signs your body gives you when you’re living in survival mode (aka: stressed out) One of the most common root causes of sleep deprivation and burnout in entrepreneurs   Make sure to grab Meredith’s gift of the Free Masterclass to Stop Racing Thoughts & Fall Asleep Naturally here: https://www.meredithlouden.com/a/2147496214/72oiNL82 Connect with Meredith here:  Instagram: www.instagram.com/meredithlouden  Youtube: www.youtube.com/meredithlouden    Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   00;00;04;09 - 00;00;34;04Speaker 1Hello and welcome back to another episode of The Purposeful Powerhouse Podcast. And as you can see, oh, but if you're just listening, you can't. I have a special guest with me today, my friend Meredith, who? Yes. That's so cute. I have had the pleasure of interviewing several times, but this is her first time on the podcast. So we're very excited to have Meredith come and share with us. 00;00;34;04 - 00;00;59;17Speaker 1And so, Meredith, people can read all about your incredible bio and all about how you are super supportive with helping really purpose driven, intentional, ambitious entrepreneurs to actually slow down a little bit so they can have deep quality, restful sleep by climbing their racing mind and people can read about your bio and learn more about you and what you're up to in the show notes. 00;00;59;17 - 00;01;17;26Speaker 1But we like to just jump right in and learn more about you by hearing a little bit of your story. So would you please tell us a little bit about maybe something a a season or a moment in your life that really inspired you to do the work that you do the way you do it? Please and welcome. 00;01;17;28 - 00;01;41;18Speaker 2Hello, Megan. Welcome to the Great I meet everybody. If it's the first time I sit interacting, you know, virtually through the podcast or on video, my name is Meredith, and my claim to fame is I had insomnia for over six years of my life. And, you know, going through all of that, I didn't really think that anything was wrong with me. 00;01;41;20 - 00;02;16;22Speaker 2I knew that not sleeping was unusual because nobody else in my life had that problem. So but I kind of just internalized it as something with me being broken that it wasn't fixable. And I kind of just accepted that that was something that I would have to deal with forever. However, now that I'm on the other side of it and I've gotten rid of my insomnia, I now know that it was a symptom of me actually living in a chronic state of fight or flight, a chronic state of survival from my childhood up until my late twenties. 00;02;16;24 - 00;02;52;06Speaker 2So that is how I discovered that my my sleeping problems were a word, just a symptom of my body and my nervous system being disregulated and out of balance. And so that's how I got into what I'm doing now, helping people make that connection, because I think it's super common, especially in our society. And if you're an entrepreneur, the hustle mentality of, Oh, we don't need to sleep, keep working, stay up late, wake up early to get it all done. 00;02;52;06 - 00;03;22;26Speaker 2And the culture of having like the 5 a.m. morning routine, which I think is all great, if that's your natural wake up time, like go for it. But it's not like a one size fits all approach. And so I also fell into that of thinking that not sleeping wasn't that big of a problem. And, and so that's part of the mission that I'm here now is that actually no slowing down and figuring out what's actually going on with you is necessary for your long term health and longevity. 00;03;22;28 - 00;03;30;29Speaker 2And it's also going to make you more productive and effective at everything that you do every day. So that's the short version of the story. 00;03;31;02 - 00;03;50;03Speaker 1I love it. Yes. Yes. And see why I brought her on, because it's totally aligned. So if you've listened to other episodes, you know, we talk about the saboteurs and the patterns of self-sabotage and how they drive us to go, go, go more and more do, do, do especially many entrepreneurs are hyper achiever saboteur. So that's that mentality of we got to keep going. 00;03;50;03 - 00;04;14;16Speaker 1You can do it you know and there is an important to having that a visionary aspect and having the dedication and all of that. But we know there's extremes to everything, just like insomnia versus oversleeping. There's there's a spectrum to everything, right? And so I love that you're speaking to that. And we also often talk about our nervous system and the way that it is so impactful in our state of expansion and attraction and all of that. 00;04;14;16 - 00;04;41;03Speaker 1And so we'll dive more into science later as to how we can recognize that dysregulation. But let's just talk about that like and this she'll step into sleep. I don't know about you, but and for those of you listening are watching, can you relate to this? And I'd love to know maybe from your perspective why this happens. Meredith, is that literally you go to lay down and you're like and tired and can you go to sleep now? 00;04;41;06 - 00;04;55;28Speaker 1And you lay down and get comfy and I don't know what you have like a whole sleeping costume. I got a mask. And the very day that, you know, I'm like, I've even tape my mouth. I don't do that regularly. But, you know, that's something we can talk about. But you lay down and you just, you know, you're you're ready. 00;04;55;28 - 00;05;10;19Speaker 1You feel like it's just about to drift off to sleep and then all of a sudden inside your mind, it's like a herd of monkeys that have drank a bunch of Pepsi and they're crazy and they're just like, going to get it and everything's all over the place. Tell me from your perspective why that happens. Please. 00;05;10;21 - 00;05;32;00Speaker 2You know, and I have a very I love the monkeys on Pepsi analogy and I that is what it feels like sometimes. And that's exactly what I dealt with for so long. And so the really simple answer is that for most people, by the time they get into bed at night and close their eyes, that's usually the first chance that they've given their mind a break all day long. 00;05;32;03 - 00;06;09;17Speaker 2And so because of just the amount of stuff that you have going on in your life and the information that you're consuming for hours, your brain needs time to actually process through all of that information. And so that's what it's doing when those thoughts come up. So that's what is super common for a lot of people. Another side of that is when your mind is giving you thoughts, it's usually because it wants you to take action to go do something and and it can be misinterpreting thoughts about the future as something that you need to take action on right now or thoughts about the past that already happened that we can't actually take any action 00;06;09;17 - 00;06;36;14Speaker 2on because it's over. And so it's a way that your mind is trying to process out emotions related to past or future experiences that you might be thinking about as well. So there's kind of like different layers to this. But the main thing is that if you don't give yourself a pause during the day, when you get into bed at night, that's probably what's been happening. 00;06;36;17 - 00;06;42;15Speaker 2And I know, Megan, you're all about the pause and the power of the pause, right? So that ties in. 00;06;42;17 - 00;07;08;14Speaker 1It does. I was like, Oh, this is perfect. Thanks for setting that up so nicely. Yes. So, yeah, absolutely. And that's is so important, right? Because I love the analogy of an airplane, you know, and I'm not like any sort of astrophysicist can explain it by any means. But I know an airplane goes really fast and there's a whole process of deceleration before it comes to the landing strip. 00;07;08;14 - 00;07;24;21Speaker 1And definitely well before it lands at the gate. Right. And we are like that. And so inside the toolset that I use, my full strength is that we have these power pauses. Like you said, we pause throughout the day intentionally and reset like we got to fill up the tank, right? We got to make sure that we are taken care of. 00;07;24;21 - 00;07;46;09Speaker 1But also from that perspective is to allow the mind moments to digest and slow down. And so having those spirit interspersed, I don't know, that's the word, I think, and throughout the day and then at the end of the day, having your evening experience so you can unwind. And that's the deceleration process, you know, of of your body and your nervous system so that you can come to a gentle landing and go to sleep. 00;07;46;11 - 00;08;12;09Speaker 1And so those are some tools to help with regulation of our system throughout the day and then to really prime and prep you for a really deep and restful sleep. But let's talk about now how, you know, based on the fact that we're alive and the fact that, you know, as entrepreneur's life can be and often is, you know, Mark, sometimes more than others, a little bit stressful or a lot or a whole hell of a lot stressful. 00;08;12;15 - 00;08;35;11Speaker 1And so let's talk about how many people and both of us have experienced this, a chronic state of fight or flight or stress. Many people are living at a low level or a high level of stress throughout their day, throughout their lives. So can you tell us some maybe some signs and symptoms of being in that super stress or survival state? 00;08;35;14 - 00;09;13;27Speaker 2Yeah, and this is something that I've been really getting excited about talking about because I think that so many of us are living in survival mode, but we're not taking it seriously because the signs are subtle and they've almost been normalized by our modern society as just like the way that things are. So some subtle signs. I mean, one that I just it cracks me up because a lot of my my friends from growing up do this as they would just pack their weekend like pack out schedule, like wake up farmers market yoga class, pull out his class dinner date. 00;09;13;27 - 00;09;36;00Speaker 2You know, it's just like all of these things. And so it's like, are you of do you feel the need to just keep going, going, going, going Because that is a state that your nervous system is just constantly activated. And to me, that can also indicate that you have a hard time relaxing and calming down. And so for some people, sitting still can become uncomfortable. 00;09;36;02 - 00;09;54;15Speaker 2And so if you're the type of person who goes to sit down on the couch to relax, but then you like think of something instantly that you need to do and you get up and you go do it. That's a sign, right? That's a sign that you're in this heightened active state and your your body doesn't feel safe to be calm. 00;09;54;18 - 00;10;21;04Speaker 2And we need to feel safe in a calm and relaxed state because that's when our body heals and regenerates. And that's how we need. That's how we fall asleep at night. We have to be able to calm down and get into that deeply rusty so that we can get all of the benefits of sleep. So that's just one of the most subtle signs that of course, if you you are constantly experiencing anxiety during your day, a lot of stress. 00;10;21;04 - 00;10;51;08Speaker 2If everything feels really, really important, really, really serious, I would ask you to question that because it's probably not as big of a deal as you've been making it out to be, but it's just because we've gotten used to feeling like everything matters, that we get stuck in this kind of chronic cycle of of just being like an Energizer bunny, forcing ourselves to be an Energizer bunny when really our battery is on zero. 00;10;51;11 - 00;11;15;02Speaker 2And then of course, by the time. So if you aren't sleeping well, that to me is the biggest wake up call that your body is in a disregulated state and that you are in survival mode because that's kind of the ripple effect of everything that's added up. And by the time that your sleep is impacted, that means that we got to take a look at everything else. 00;11;15;02 - 00;11;21;10Speaker 2And where in your life are you experiencing something that's out of balance? 00;11;21;13 - 00;11;44;08Speaker 1Hmm, that's so interesting, right? And so that's really powerful because it's a really it's a symptom. And so it's something that we can start to look at. Right. And one of the core principles of yoga is to practice this nonjudgmental awareness. And so how can we look for these little subtle signs that's so powerful because that really tunes us back into the present moment. 00;11;44;08 - 00;12;00;23Speaker 1And so it is helping us to learn more about our self, but to look at it in a curious way, right? Rather than like, Something's wrong with me, I have to fix it because that I don't know about you. But that was the way that I looked at myself for a long time of like, Well, this is the problem. 00;12;00;23 - 00;12;25;12Speaker 1How are we going to fix this? You know? And so that that's perceiving us as broken. But we want to go back to the fact that, you know, as you said, your natural state is relaxation. Our natural state is wholeness and integration. And so these all these different things that we can begin to tune into will help us to return to that so that we can rest so that we can sleep and so so that we can remember that we are all of those things. 00;12;25;12 - 00;12;44;15Speaker 1And so I think that's really potent and so beautiful because a lot of us, you know, we're we're seeking and it's like, Oh, I want to fix I want to do this, I want to make it happen. And goals are important, but it's that always like feeling that, you know, we're not enough exactly as we are and we're constantly seeking and constantly striving and trying to prove it to ourselves. 00;12;44;15 - 00;13;00;08Speaker 1And so again, that's a mechanism of the saboteurs of the mind. And so I think that's definitely common for me. And one thing that struck me when you were talking about that I learned about reasoning that was a sign of dysregulation that I started to really notice myself and is and I forget what exactly what she called it. 00;13;00;08 - 00;13;17;09Speaker 1She said it was guilt around relaxation. And you kind of alluded to that a little bit. And I noticed it where if I'm just kind of cruising and scrolling on on whatever platform and then my partner Justin or my friend comes out or my sister or whatever, and then I'm just like relaxing. And then they come out and I'm like, Hey, I'm ready, you know? 00;13;17;11 - 00;13;34;10Speaker 1And I'm like, I feel like I should be ready to do something and ready to engage with them. And like, it was something wrong that I was just sitting there and chilling and relaxing. It's that constant need to be like in action, which is this drive that's so relentless. And I don't think you could ever satisfy. 00;13;34;12 - 00;13;53;23Speaker 2No, no, definitely not. And I think that just a really simple way to kind of take inventory of what do you have going on in your life may go. Like, what? What are you doing that you don't want to be doing? Because they're usually is something that we're doing out of obligation and that is just draining your energy. 00;13;53;26 - 00;14;17;17Speaker 2And it's okay to not want to do certain things. You don't have to do everything. And so getting really clear on what is the most important thing to you to get done and why you're doing it? Because I think as entrepreneurs it's so easy to have shiny object syndrome and just go go in a million different directions because there's so many options for what to work on, to market your business or serve your clients are so many different avenues to take. 00;14;17;19 - 00;14;38;00Speaker 2And so finding what actually you feel excited to do because the energy will be drained if you're doing things that you don't enjoy. But there are so many different ways to go about growing your business that there is a way that's going to sound exciting to you. And that way when you go take action on it, it actually gives you more energy and it's not draining. 00;14;38;00 - 00;15;01;05Speaker 2So that's the place that that's something that I'm really leaning into so much lately is just saying like a hard no to anything that doesn't feel right. Because I believe that all of us have our own like signature frequency. We're all here to just be ourselves. And that means that you're unique. And so the way that you work, the way that something works for you, is going to look different than somebody else. 00;15;01;05 - 00;15;24;11Speaker 2And so kind of accepting that and embracing that. And that was hard for me, like really hard for me accepting like, Oh yeah, I am different. You know, I do things my way and saying, no, that's, that's, that's okay. And it's actually better because I can't fit myself into a pattern that doesn't actually work for me. And that's the cycle that I fell into for a really long time. 00;15;24;11 - 00;15;40;22Speaker 2And finally I have like past I've like, broken out of it, but it's a constant process. And so it just like the awareness and not judging yourself, but just being really curious about, Oh wow, yeah, I did that and I just didn't feel good. But I did it anyway. Okay, so why is that? How can I do that differently next time? 00;15;40;22 - 00;15;59;05Speaker 2What do I want to do? And asking yourself those types of questions to just get clear on what you want and what you don't want, because it sounds so simple, but once you know what you don't want, man, it's so easy to cut out so much stuff that you had on your plate. 00;15;59;07 - 00;16;16;16Speaker 1I love all of that and that definitely aligns like our coach in common, James Wetmore, always talks about how can we delegate the things and and I love the book The Big Leap by Gay Hendricks, and he talks about, you know, staying in your zone of genius. And and there is, you know, as a solopreneur, it's challenging and maybe this is part of that whole story, too. 00;16;16;16 - 00;16;39;25Speaker 1Like let everything like, wait a second. You can delegated technically make it. But whether or not it is your your zone of genius, that's that's, you know, an interesting thing to ponder. But what I wanted to speak to that kind of loops back to what you were talking about about nervous system stage is when we're in a disregulated state or a fight or flight survival state, we tend to be really reactive because it's an urgency to everything. 00;16;39;25 - 00;16;54;26Speaker 1And so it's like, Oh yeah, I can do that, you know? And we say yes to at least me say yes to a lot of things. And then even just a couple of minutes later or days or weeks and you're like, Oh, darn it. Which part of my personality said yes to that? Because now I am not feeling a yes on that. 00;16;54;29 - 00;17;23;24Speaker 1But it is so important to go back to another thing we spoke to in order for us to pause and get that in guidance and tap into our inner intuition and your unique frequency, as you so beautifully said, to get that guidance that takes us being committed to being intentional about pausing. And I love the quote by Viktor Frankl. 00;17;23;24 - 00;17;48;20Speaker 1That said, between the stimulus and the response, there is a pause. And in that pause is our place of power. And so in order for us to be really intentional of what we're giving our energy to and what we're saying yes to in our business, it's really important for us to take those little moments and have, you know, whether that they are intentionally mapped into your day, which we definitely suggest, because what we scheduled, we're more likely to do. 00;17;48;23 - 00;18;02;08Speaker 1But even in the moments when you're presented with an opportunity taking that little like, you know, maybe it's your jam, you put your hand on your heart and you ask your inner wisdom, or you just get quiet for a second or take a deep breath, because I know, you know, we all like to talk, we all like to share. 00;18;02;08 - 00;18;33;08Speaker 1And, you know, it's like we're like, Oh yeah, again. And then we realize maybe not. And so I think that's again, is is wanting to please wanting to support, wanting to get in there and do the things, you know. And so I feel like that in and of itself can be pretty exhausting. But what do you find in entrepreneurs is a common thread that you see really consistently with your community, with your clients in those that are having these struggles with sleep deprivation or maybe even I've gotten to the state of burnout. 00;18;33;08 - 00;18;38;01Speaker 1What do you see is common between a lot of them? 00;18;38;03 - 00;19;02;28Speaker 2The most common thing that I see is attaching your self-worth to your productivity. And this is something that I'm still getting over. I mean, I've I've really made so much progress with this, but I think it's so ingrained in so many of us that we don't even actually recognize that that is what we've been doing accidentally on a subconscious level. 00;19;03;00 - 00;19;28;22Speaker 2So for me, I mean, so many people, it's because that's that's if we want to get to like the under the limiting belief, under why your schedule is packed and your weekends are packed and you can't sit still and relax, what's underneath that? Is it because you feel that your value is related to how many things you check off your to do list, how many projects you complete during the week? 00;19;28;29 - 00;19;54;22Speaker 2You know how viral one video goes or not when really those things have nothing to do with your worth and how valuable you are and what you can bring to this world and what you are bringing to this world. And so it just has to come back like, Oh man, it's just like this self-acceptance. Like, No, I, I am worthy regardless of if I do anything today or not. 00;19;54;22 - 00;20;12;18Speaker 2And so I do this thing now where I let myself off the hook. That's the strategy. I say I let myself off the hook. So if I'm not feeling good, I'd say this happened to me today. I was like, Say, I'm going to create new context. I was not feeling it. I hadn't zero ideas, zero inspiration. So I let myself off the hook. 00;20;12;18 - 00;20;37;00Speaker 2I say, okay, I'm just not going to do that today because it's not flowing. I went and wash the dishes and then I had ideas for two videos and then I went and recorded them. So it's this it's like a paradox where it's the pressure that we put on ourselves that actually can sometimes hinder our creative energy and once we just like, free that up all of this, then all the ideas come to us and you end up actually doing exactly what you had the intention to do that day. 00;20;37;03 - 00;20;41;01Speaker 2So that's, that's that. 00;20;41;03 - 00;21;01;16Speaker 1I love that. And it's it's the difference between it being force and in flow. And so when we're in that, you know, that that need, that desire, that push energy, we're active in a different state of our brain and we're in stress like we're encouraging stress when we're there. But you took power, pause and went and wash the dishes and you shifted the state of your brain and therefore your nervous system. 00;21;01;18 - 00;21;21;28Speaker 1And you allow yourself to open back up your creative center. Your preferred frontal cortex was open and receptive. And then, lo and behold, some ideas come in and you're like, Oh, yeah, okay, let's go. Right? And so it's so interesting because we're taught that it has to happen now I have this idea and we got to go, you know, And so it's very outdated. 00;21;22;01 - 00;21;42;19Speaker 1I'm just going to say it, it's outdated. And I think it's so important for us to nurture that. And so what you said there was so beautiful because it is that return to wholeness and that acceptance of who we are and that deserve goodness that's innate within each and every one of us. But yet the stories of the saboteurs in the mind are like, No, you must perform at this level to be deserving of anything you like. 00;21;42;19 - 00;22;01;09Speaker 1Okay, So that's who you know. And so it's that that desire to shift. And so you've shared so many beautiful things with us. Thank you so much. And I know that you have a tool that will support people even more. So will you tell us about the gift that you have that's available in the show notes or somewhere around here? 00;22;01;11 - 00;22;27;24Speaker 2Absolutely. So if you are struggling with your sleep, then my free masterclass course is 100% the best starting place. I walk through in detail the three biggest insomnia mistakes that you're accidentally making that you don't even realize it goes saboteur has come out everywhere. And also the three step strategy behind my sleep success method, which is helped how I got over my own insomnia and has helped hundreds of people get rid of insomnia naturally. 00;22;27;24 - 00;22;45;14Speaker 2I mean, people who had insomnia for three or four decades were on sleeping pills for years, had extreme sleeping society, and all sorts of amazing success stories have come out of that. So that's makes me Masterclass, which you can find the link in the show notes. Like Meghan said. 00;22;45;17 - 00;23;05;20Speaker 1Oh, awesome. Well, that's incredible. Thank you so much and congratulations. That that's such a beautiful movement that you're leading because it's so important that the sleep is such a fundamental baseline. You know, I remember hearing a while ago when my sister is an ICU nurse and in their nurse training, they part of their training, I shouldn't say subjected, but I don't know the right verb here. 00;23;05;23 - 00;23;31;14Speaker 1They had to become very sleep deprived, like they made them stay up for days and track their function and their memory and everything. And she's like, Oh my goodness, sleep deprivation is actually like a diagnosis because it has such a crazy effect on our brain. And another thing too, is I remember hearing that, you know, even mild sleep deprivation is is equivalent to a low level of alcohol intoxication because of our reactivity and everything. 00;23;31;14 - 00;23;52;20Speaker 1So just think of what's happening. Just think of what's happening in your brain. How so? Thank you for sharing that. Thank you for sharing everything here today. And so speaking of movements, movements of people who care so much about how they feel that they're living on purpose, what does it mean to you to be a purposeful power house? 00;23;52;23 - 00;24;32;00Speaker 2For me, it's doing things with intention. When you set an intention, everything magnifies and amplifies. So that is another thing that I am actively applying day to day instead of just going from one thing to the next. No, stop, pause, set the intention and be strategic about what's the purpose, what's the end result you're looking for. Because by giving that intention to your subconscious mind, it will automatic only leave you to perform that task or create that thing in the way that will fulfill that intention. 00;24;32;07 - 00;24;36;27Speaker 2So that's what it means to be to be a purposeful powerhouse. 00;24;37;00 - 00;24;57;10Speaker 1Yeah, I love that. Thank you so much. That's so beautiful and that's so important. Right? It really brings together a lot of what we're talking about, about being in alignment, essentially, you know, and and taking the time to really savor the little minutes. You know, we expect that these big massive accomplishments are going to bring us and feed us so much joy. 00;24;57;10 - 00;25;18;16Speaker 1And and yes, of course. But it's you know, there's there's steps in between that. And I think it's important for us to love and start to really savor and appreciate the moments along the way, because that is really supporting nervous system regulation. It's not just like, Oh, I'm going to wait till X-Y-Z Z happens. So I start to really allow myself to savor and experience it. 00;25;18;18 - 00;25;45;08Speaker 1It's training ourself to do that, and it really makes everything and life really a practice, an intentional practice of taking the tools that you've been sharing. The tools that we learned from yoga and mindfulness and all the different practices that we love to be able to really bring those into our day to day and make it our lifestyle that really supports healthy sleep, restorative sleep, nervous, you know, And like so much of our healing, like you said, happens during sleep. 00;25;45;11 - 00;26;09;16Speaker 1So thank you so much, Marita. Thank you, everybody, for being here. And so we would love to know what landed for you. What are you going to begin to integrate in practice? Are you going to take a little powered pause? So take a screenshot of us and take us unsocial and all of Meredith's socials will be in the show notes as well. 00;26;09;16 - 00;26;28;26Speaker 1And so make sure to tag us. And just for a quick knowledge on Instagram, what is actually you'll be tagged in this, so no problem. And so tag us on there. Let us know what landed for you. And please make sure to grab Meredith's special gift that is going to be in the show notes because I've watched the masterclass and it is really powerful. 00;26;28;26 - 00;26;46;28Speaker 1And she gives you so many things that you can start to really non-judgmental, look at yourself curious lands here, your body silence the saboteurs and then start to implement. And then. Yes, well, thank you, Meredith. Have a beautiful rest of your day. 00;26;47;01 - 00;26;53;01Speaker 2Thanks, Meghan. Thanks, everyone, for watching. See into the end. Come to your pillow. Let me know what you think. 00;26;53;03 - 00;27;12;21Speaker 1Awesome. Love it, love it, love it. All right, everybody. Well, on that note, thank you for continuing to think on purpose using your mind like the powerful tool that it is. Move your body on purpose to keep it strong and healthy and energized so that you can show up on purpose as the purpose, the power of that you are. 00;27;12;23 - 00;27;24;21Speaker 1Stay tuned for the next episode. It's going to be amazing, you know that. And let us know what you thought and we'll have a beautiful day, everybody. Take care. Bye bye. Step.    

🎄 LAST CALL ON THE BREATHE TO SUCCEED Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11 right here: https://bit.ly/BTSNOV2024 Let’s be real, the holidays can be all sorts of hectic. Which is exactly why in this episode I’m giving you 3  ways to use the most powerful tool you’ve got: your breath! Learn to use the Swiss Army Knife of Life Skills (Breathwork) with these different breaths: SILENT SCREAM: How to go from stressed AF to floating in a deep ocean of calm BLINKING CURSOR: Take your mind from blank to brilliant in seconds THE REGULATOR: Great for moments when you’re whirling in a  tornado of overwhelm or woken up to the 3am anxiety alarm clock.   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:04,000 --> 00:00:05,920Hey, you want to avoid losing your shit 200:00:05,920 --> 00:00:08,400during the Black Friday, Cyber Monday 300:00:08,400 --> 00:00:11,360holiday extravaganza this year?Yeah, you 400:00:11,360 --> 00:00:13,920do. I thought so. Well, today I'm going 500:00:13,920 --> 00:00:15,840to share three different ways that you 600:00:15,840 --> 00:00:18,400can use your breath so that you can 700:00:18,640 --> 00:00:21,200breathe to succeed, baby. 800:00:22,520 --> 00:00:24,880And if you haven't yet, this is 900:00:24,880 --> 00:00:27,720literally your last chance to grab the 1000:00:27,720 --> 00:00:29,360Breathe to Succeed breath work bundle 1100:00:29,360 --> 00:00:32,200because it'sgoing to go to and 1200:00:32,200 --> 00:00:35,041disappear on November 11th and it's only 1300:00:35,041 --> 00:00:36,80111 bucks. And if you want to go 1400:00:36,801 --> 00:00:39,521navigating through those holidays without 1500:00:39,761 --> 00:00:41,521pulling your hair out or having the messy 1600:00:41,521 --> 00:00:43,281meltdown at the ugly sweater Christmas 1700:00:43,281 --> 00:00:46,161party, grab it and 1800:00:46,161 --> 00:00:49,121thank me later. You will 1000%. Literally 1900:00:49,121 --> 00:00:52,001the reviews are so incredible and 2000:00:52,201 --> 00:00:54,481I mean your breath is. 2100:00:55,041 --> 00:00:57,761Practically the Swiss army knife 2200:00:58,121 --> 00:01:00,721of life skills. And when you know how to 2300:01:00,721 --> 00:01:02,161use it like you're going to learn how to 2400:01:02,161 --> 00:01:04,921do in today's episode of the Purposeful 2500:01:04,921 --> 00:01:07,041Powerhouse podcast, it 2600:01:08,041 --> 00:01:10,801unlocks a whole new world. 2700:01:11,121 --> 00:01:12,641OK, trust me, 2800:01:13,361 --> 00:01:16,241because. The ancients have known this 2900:01:16,481 --> 00:01:18,201for a long time. I guess so are the 3000:01:18,201 --> 00:01:20,761ancients, you know, but the yogis, the 3100:01:22,161 --> 00:01:24,561beautiful, rich traditions and cultures 3200:01:24,561 --> 00:01:26,881around the world, martial artists here in 3300:01:26,881 --> 00:01:29,041Hawaii, people have revered the breath 3400:01:29,041 --> 00:01:31,601for a long time, but 3500:01:31,601 --> 00:01:34,081modern science, neuroscience, 3600:01:34,081 --> 00:01:36,961behavioral science, like positive 3700:01:36,961 --> 00:01:39,481psychology, they have all caught up with 3800:01:39,481 --> 00:01:42,162this deep, ancient, innate knowing that 3900:01:42,162 --> 00:01:43,842your breath is literally the most 4000:01:43,842 --> 00:01:46,242powerful toolYou have, and it 4100:01:46,322 --> 00:01:48,762will take you to 4200:01:48,882 --> 00:01:50,642places that you've never even imagined 4300:01:50,642 --> 00:01:52,482because it's that powerful, right?Some 4400:01:52,482 --> 00:01:54,482people equate breathwork to being as 4500:01:54,482 --> 00:01:56,202powerful as taking psychedelics 4600:01:56,202 --> 00:01:58,722sometimes, and I I agree. I agree. 4700:01:59,042 --> 00:02:01,402If you do it intentionally, if you do it 4800:02:01,402 --> 00:02:04,242in a really safe way, in a 4900:02:04,242 --> 00:02:07,202supported way, it can literally 5000:02:07,202 --> 00:02:09,842unlock within you such higher levels 5100:02:10,042 --> 00:02:12,802of awareness and presence and wisdom 5200:02:13,122 --> 00:02:15,522and intuition. My goodness, 5300:02:16,242 --> 00:02:18,522it's so incredible. So let's talk about 5400:02:19,362 --> 00:02:21,602the hecticness of the holiday season and 5500:02:21,602 --> 00:02:24,562some ways thatYou're welcome. You 5600:02:24,562 --> 00:02:27,442might be able to use your breath. OK, so 5700:02:27,442 --> 00:02:30,242let's talk about first and foremost that 5800:02:31,842 --> 00:02:33,962stressed AF. Oh my goodness, I have a 5900:02:33,962 --> 00:02:35,562deadline. I need to get all this stuff to 6000:02:35,562 --> 00:02:37,242happen. I don't know what to do. And 6100:02:37,242 --> 00:02:38,882you're literally on the verge of one of 6200:02:38,882 --> 00:02:40,882those, like the meltdowns, right?Somebody 6300:02:40,882 --> 00:02:42,562says the right thing, somebody says the 6400:02:42,562 --> 00:02:45,482wrong thing. And there you are. Lost 6500:02:45,482 --> 00:02:47,922it. OK. Been there? 6600:02:48,402 --> 00:02:50,883No. Yeah, I know. Me too. 6700:02:51,203 --> 00:02:54,163It's happened. So. How can you use 6800:02:54,163 --> 00:02:57,043your breath to express the stress, right? 6900:02:57,043 --> 00:02:59,123How can you use your breath to get it out 7000:02:59,163 --> 00:03:00,483of your body?Well, just think about it 7100:03:00,483 --> 00:03:03,083for a second, right?So the out 7200:03:03,083 --> 00:03:05,363breath is literally when we 7300:03:05,603 --> 00:03:08,323exhale or we expire or we 7400:03:08,323 --> 00:03:11,043release the breath out of the body. So 7500:03:11,083 --> 00:03:13,403when you intentionally focus on the 7600:03:13,443 --> 00:03:16,323exhale, it allows that release 7700:03:16,403 --> 00:03:19,043or that letting go of energy. 7800:03:19,523 --> 00:03:22,363So if you are stressed AF and you 7900:03:22,403 --> 00:03:24,243are this wild so freaking. tight because 8000:03:24,243 --> 00:03:26,283you've only been drinking about lattes 8100:03:26,283 --> 00:03:27,923and you haven't eaten since those two 8200:03:27,923 --> 00:03:29,683almonds that you threw back, you know, 8300:03:29,683 --> 00:03:31,683four hours ago, and you cranky, 8400:03:32,563 --> 00:03:33,923and you're feeling it and you're feeling 8500:03:33,923 --> 00:03:36,243like a tightly wound ball of stress, 8600:03:37,043 --> 00:03:39,603like the Tasmanian devil on a brand like 8700:03:39,603 --> 00:03:42,403a moment having a moment. 8800:03:43,323 --> 00:03:45,803Here's what you can do. Do it with me. 8900:03:45,803 --> 00:03:47,923OK, so do it with me. If you're driving 9000:03:47,923 --> 00:03:49,923or walking, you know, be mindful of your 9100:03:49,923 --> 00:03:51,843surroundings. If you are just casually 9200:03:51,843 --> 00:03:53,603listening, sitting still or watching me 9300:03:53,603 --> 00:03:56,323on the YouTubes, which BT dub. If you are 9400:03:56,363 --> 00:03:58,404a listener on other platforms, you get 9500:03:58,404 --> 00:03:59,924even more fun when you watch me on 9600:03:59,924 --> 00:04:01,164YouTube. Because I don't know if you've 9700:04:01,164 --> 00:04:02,804guessed this about me, but I'm rather 9800:04:02,804 --> 00:04:04,284animated and it's like watching a 9900:04:04,284 --> 00:04:05,684cartoon. OK, so 10000:04:07,804 --> 00:04:09,604at least in my humble opinion of viewing 10100:04:09,604 --> 00:04:12,324my own videos. So back to 10200:04:12,324 --> 00:04:15,284you. How do we get some 10300:04:15,284 --> 00:04:17,124of that stress the heck out of your body? 10400:04:17,124 --> 00:04:19,684Because we know stress. Anyways, I'm 10500:04:19,684 --> 00:04:21,004going to get sidetracked and talk about 10600:04:21,004 --> 00:04:23,044how stress is awful for our immune system 10700:04:23,044 --> 00:04:25,004and related to every major chronic 10800:04:25,004 --> 00:04:27,204disease and all of that stuff. But in in 10900:04:27,204 --> 00:04:29,684relation to you having a successful 11000:04:29,684 --> 00:04:32,084holiday sales season, back on track, 11100:04:32,084 --> 00:04:34,044Megan, I tell you, there's like a million 11200:04:34,044 --> 00:04:35,844squirrels in my brain, which I will teach 11300:04:35,844 --> 00:04:38,004you a breath technique in a moment for. 11400:04:38,484 --> 00:04:41,284So when you are in that. 11500:04:41,844 --> 00:04:44,404really wound up amped up state, 11600:04:44,564 --> 00:04:46,804here's what we're going to do. As we 11700:04:46,804 --> 00:04:49,284breathe in, we inhale through our nose, 11800:04:50,564 --> 00:04:53,444and then as you breathe out, ah I 11900:04:53,444 --> 00:04:56,084call it the silent scream. Classically, 12000:04:56,084 --> 00:04:58,524it's called Simhasana pranayama. So Simha 12100:04:58,724 --> 00:05:01,684is lion, and prana is 12200:05:01,684 --> 00:05:04,564energy, and yama is control. So it's 12300:05:04,805 --> 00:05:07,365a control of the breath like a 12400:05:07,365 --> 00:05:10,285lion's roar, or I call it the 12500:05:10,285 --> 00:05:13,045silent scream. So you can 12600:05:14,005 --> 00:05:16,885have an outside sound to it, an out loud 12700:05:16,885 --> 00:05:18,765sound to it, or you can just, 12800:05:19,845 --> 00:05:21,525you know, in with the breath or just 12900:05:21,525 --> 00:05:24,405using the exhale. And if you are 13000:05:24,405 --> 00:05:26,965feeling particularly wound up, the more 13100:05:26,965 --> 00:05:29,205you can release and the more you can 13200:05:29,205 --> 00:05:31,365engage about this pranayama or this 13300:05:31,365 --> 00:05:33,645breath. On the exhale, the better. What 13400:05:33,645 --> 00:05:36,325am I talking about?So classically, when 13500:05:36,325 --> 00:05:39,125we do Simhasana, we open our 13600:05:39,125 --> 00:05:41,445mouth really wide, we stick out our 13700:05:41,445 --> 00:05:43,645tongue, we open our eyes really wide, and 13800:05:43,645 --> 00:05:45,725you spread your palms wide like the paws 13900:05:45,725 --> 00:05:48,485of the lion. OK, so think like 14000:05:48,485 --> 00:05:50,725Gene Simmons. You know the guys from KISS 14100:05:50,725 --> 00:05:53,205or if you've ever watched or seen the New 14200:05:53,205 --> 00:05:54,885Zealand All Blacks and they do their 14300:05:54,885 --> 00:05:57,125Haka, which is like a warrior 14400:05:57,125 --> 00:06:00,085activation dance, which BTW is bad 14500:06:00,245 --> 00:06:02,925ass and like would scare the hell out of 14600:06:02,925 --> 00:06:05,685anybody or intimidate or inspire at the 14700:06:05,685 --> 00:06:08,565same time. So 14800:06:08,565 --> 00:06:10,165this is how you can do it. So just kind 14900:06:10,165 --> 00:06:11,765of take all of those images, right?And if 15000:06:11,765 --> 00:06:13,046you're like, I don't know what the hawk 15100:06:13,046 --> 00:06:14,486is, what are you talking about?Think 15200:06:14,486 --> 00:06:16,726about a lion when they roar and they open 15300:06:16,726 --> 00:06:18,606their mouth really big, more than likely 15400:06:18,606 --> 00:06:21,246you've seen that. OK, So what you're 15500:06:21,246 --> 00:06:23,526going to do is inhale through your nose. 15600:06:23,526 --> 00:06:24,966And as you breathe in, I want you to 15700:06:24,966 --> 00:06:26,806imagine that you're gathering up all of 15800:06:26,806 --> 00:06:29,126that pent up frustration, all of the, you 15900:06:29,126 --> 00:06:31,526know, being pissed off that your computer 16000:06:31,526 --> 00:06:32,926ate your e-mail sequence and you're about 16100:06:32,926 --> 00:06:34,326to lose your service for your computer. 16200:06:34,566 --> 00:06:35,886So you just imagine that you're going to 16300:06:35,886 --> 00:06:38,806gather all of that up. And then as you 16400:06:38,806 --> 00:06:41,366exhale, open your mouth 16500:06:41,606 --> 00:06:44,486really wide. Think like crazy face 16600:06:44,486 --> 00:06:46,886extravaganza, okay?So ready, breathe in. 16700:06:49,366 --> 00:06:51,446Open your mouth, stick out your tongue, 16800:06:51,606 --> 00:06:53,286open your eyeballs like you're trying to 16900:06:53,286 --> 00:06:56,246scare the shit out of somebody, okay?Try 17000:06:56,246 --> 00:06:58,446it again. If not only for the laugh you 17100:06:58,446 --> 00:07:00,966will get, it is rather cathartic. Ready, 17200:07:00,966 --> 00:07:01,206go. Ah 17300:07:04,446 --> 00:07:06,566And you can growl. You can roar. Make it 17400:07:06,566 --> 00:07:08,806your own, darling. There's no rules about 17500:07:08,806 --> 00:07:10,086this. Ready?Go again. 17600:07:12,406 --> 00:07:15,166And literally, the more you put 17700:07:15,166 --> 00:07:17,326into that exhale, the more you are 17800:07:17,326 --> 00:07:19,926releasing out of your body. OK?You get me? 17900:07:20,206 --> 00:07:22,167You get me on that?So 18000:07:23,527 --> 00:07:26,167that's the first one. OK, so when you are 18100:07:26,167 --> 00:07:28,647feeling that like bubbling, boiling pot 18200:07:28,687 --> 00:07:31,327of water energy and you're about to 18300:07:31,327 --> 00:07:33,527lose it, right?So this is kind of like 18400:07:33,527 --> 00:07:36,327taking the lid off the boiling pot of 18500:07:36,327 --> 00:07:39,047water and turning the heat down so that 18600:07:39,047 --> 00:07:41,367it doesn't explode everywhere. That's 18700:07:41,367 --> 00:07:43,607what this breath does. OK, so 18800:07:44,727 --> 00:07:47,087keep that in your beautiful mind. And 18900:07:47,167 --> 00:07:50,087then the second one is we will call this 19000:07:50,087 --> 00:07:53,047one the blinking cursor. So 19100:07:53,047 --> 00:07:54,487you know those moments 19200:07:54,727 --> 00:07:57,647when you sit down and 19300:07:57,647 --> 00:08:00,327you're all, all right, contact creation 19400:08:00,327 --> 00:08:02,807time, here I go, here I go, 19500:08:02,807 --> 00:08:05,687viral, real, here I come. And you're 19600:08:05,927 --> 00:08:08,047all hell bent on doing something and 19700:08:08,047 --> 00:08:09,767getting something done and checking it 19800:08:09,807 --> 00:08:11,847off your list. And your brain 19900:08:12,647 --> 00:08:14,687has other plans. And you're just sitting 20000:08:14,687 --> 00:08:16,127there and you're just looking at the 20100:08:16,407 --> 00:08:19,367blink, blink of the cursor 20200:08:19,367 --> 00:08:20,927on the blank Google Doc or the 20300:08:21,927 --> 00:08:24,327Totally blank screen on Canva, except 20400:08:24,327 --> 00:08:25,847for, you know, you've made the Instagram 20500:08:25,847 --> 00:08:27,447post and you've made it the background, 20600:08:27,447 --> 00:08:28,928your brand color, and you're just staring 20700:08:28,968 --> 00:08:30,728at it like you're staring into the abyss 20800:08:30,768 --> 00:08:32,928of the Internet and wondering how the 20900:08:32,928 --> 00:08:34,168heck you're supposed to come up with 21000:08:34,168 --> 00:08:36,408something inspiring here that will, you 21100:08:36,408 --> 00:08:38,248know, help to connect with your community 21200:08:38,288 --> 00:08:40,728and, you know, be valuable. 21300:08:41,448 --> 00:08:43,048And all your brain has 21400:08:43,848 --> 00:08:45,768to say is. 21500:08:48,168 --> 00:08:50,808feeling me on that?Let me know. Let me 21600:08:50,808 --> 00:08:53,648know. Okay, so, you know, mine does 21700:08:53,648 --> 00:08:56,488that. And it's funny because it'll 21800:08:56,488 --> 00:08:58,608do that at you know three o'clock in the 21900:08:58,608 --> 00:09:00,248afternoon when I wanted to do something. 22000:09:00,248 --> 00:09:02,408At three o'clock in the morning, it's got 22100:09:02,408 --> 00:09:03,928all sorts of things to say. We're going 22200:09:03,928 --> 00:09:06,728to talk about that next. So we will 22300:09:06,728 --> 00:09:09,368call this one the blinking cursor 22400:09:09,448 --> 00:09:12,248breath. So what I 22500:09:12,248 --> 00:09:15,208want you to do is you're going to 22600:09:15,208 --> 00:09:16,928bring your fingertips together. All of 22700:09:16,928 --> 00:09:18,328your fingertips, guys. So you create a 22800:09:18,328 --> 00:09:19,968circuit between your hands and your 22900:09:19,968 --> 00:09:21,848hearts. And when we bring our fingertips 23000:09:21,848 --> 00:09:23,768together in Hakini mudra, the mudra of 23100:09:23,768 --> 00:09:26,328the mind, it actually stimulates the two 23200:09:26,328 --> 00:09:28,008hemispheres of your brain where they get 23300:09:28,008 --> 00:09:29,768connected in the middle, which is called 23400:09:29,768 --> 00:09:32,488your corpus callosum. It stimulates that 23500:09:32,488 --> 00:09:34,328band of connective tissue. So it's said 23600:09:34,328 --> 00:09:36,289to activate the brain. And apparently 23700:09:36,289 --> 00:09:39,209when we if we were to put the readers 23800:09:39,209 --> 00:09:40,889on your brain, we could actually have 23900:09:40,889 --> 00:09:43,129measurable increase in electro activity 24000:09:43,129 --> 00:09:45,049in your brain. Just by bringing your 24100:09:45,049 --> 00:09:47,689fingertips together. OK, so PS, when you 24200:09:47,689 --> 00:09:49,209can't find your phone next time, bring 24300:09:49,209 --> 00:09:51,289your fingertips together and hopefully 24400:09:51,289 --> 00:09:54,249you'll remember where it is. So 24500:09:54,289 --> 00:09:56,889what we're going to do here is as your 24600:09:56,889 --> 00:09:58,209fingertips are together, unless you're 24700:09:58,209 --> 00:09:59,529driving, keep your hands on the wheel and 24800:09:59,529 --> 00:10:01,929just remember it for another time is 24900:10:01,929 --> 00:10:04,049we're going to take a 25000:10:04,249 --> 00:10:07,209three-part inhale. So we sniff, sniff, 25100:10:07,369 --> 00:10:10,329sniff, and then out through the 25200:10:10,329 --> 00:10:11,849mouth. OK, ready. 25300:10:14,969 --> 00:10:15,209umm 25400:10:22,569 --> 00:10:24,689OK, so that's the pattern. The fingertips 25500:10:24,689 --> 00:10:27,169are together. Only if it's safe for you 25600:10:27,169 --> 00:10:28,929to do so, I would invite you to close 25700:10:28,969 --> 00:10:31,569your eyes and take your eyes in and up at 25800:10:31,609 --> 00:10:34,169the Ajna Chakra, the third eye 25900:10:34,169 --> 00:10:36,689point. OK, so into the center of the 26000:10:36,689 --> 00:10:38,489forehead, right?Sorry about the binging 26100:10:38,489 --> 00:10:40,089and bonging in the background if you can 26200:10:40,089 --> 00:10:42,889hear it. So we take our internal gaze, 26300:10:42,889 --> 00:10:45,370our inner eye. up toward the third eye 26400:10:45,370 --> 00:10:48,250point, okay?So again, we've created 26500:10:48,250 --> 00:10:50,450this communication network through the 26600:10:50,450 --> 00:10:52,970brain itself or taking our attention 26700:10:53,370 --> 00:10:56,290up to the third eye point, right?With the 26800:10:56,290 --> 00:10:59,210intention of just clearing 26900:10:59,210 --> 00:11:01,410the mind, opening yourself up to 27000:11:01,410 --> 00:11:03,650inspiration, intuitive guidance and 27100:11:03,650 --> 00:11:06,170intention, right?The original AI, your 27200:11:06,210 --> 00:11:08,090attention on the intention. You're not 27300:11:08,090 --> 00:11:10,130necessarily in this moment, like I need 27400:11:10,130 --> 00:11:11,690to think of a content idea right now, 27500:11:12,010 --> 00:11:14,290just allow yourself toJust 27600:11:14,810 --> 00:11:17,690breathe and just connect to the power of 27700:11:17,690 --> 00:11:19,850your a I, your attention, intention, 27800:11:20,090 --> 00:11:22,770connect to that clarity, connect to, you 27900:11:22,770 --> 00:11:24,850know, open your crown chakra, connect to 28000:11:24,850 --> 00:11:26,330your channel, whatever, like go as far 28100:11:26,330 --> 00:11:28,810down the channel of rabbit hole using all 28200:11:28,810 --> 00:11:31,770the tools that you're into and open to go 28300:11:31,770 --> 00:11:34,130for it, right. So yes, and you can plant 28400:11:34,130 --> 00:11:36,010that intention of I'd love to create 28500:11:36,010 --> 00:11:37,450something that would inspire deep 28600:11:37,450 --> 00:11:39,930connection with my community that will be 28700:11:39,930 --> 00:11:41,690of value, like whenever you want, OK, 28800:11:41,690 --> 00:11:43,890whatever you want. Open your mind, plant 28900:11:43,890 --> 00:11:45,530the intention, whatever you want. Okay, 29000:11:45,530 --> 00:11:47,450so we're sitting tall, your fingertips 29100:11:47,450 --> 00:11:50,410are together. Your internal eye is 29200:11:50,410 --> 00:11:52,891in and up at the blank screen of the 29300:11:52,891 --> 00:11:54,331forehead, the mind's eye, and we're 29400:11:54,331 --> 00:11:56,331keeping our eyes up there and we're doing 29500:11:56,331 --> 00:11:57,771that breathing pattern. Ready? 29600:12:04,011 --> 00:12:04,251Umm 29700:12:07,051 --> 00:12:09,211And as you do it, move the breath up your 29800:12:09,211 --> 00:12:10,971body from your belly to your chest, to 29900:12:10,971 --> 00:12:13,251your upper chest. And then we just let go 30000:12:13,251 --> 00:12:15,251of any block or obstruction, okay?So and 30100:12:15,251 --> 00:12:18,211as you breathe out, carry with 30200:12:18,971 --> 00:12:20,251it some of that 30300:12:21,771 --> 00:12:24,411feeling of, if there is any, any 30400:12:24,411 --> 00:12:26,891feeling of frustration or any energetic 30500:12:26,891 --> 00:12:28,251block or whatever, right?So we're 30600:12:28,251 --> 00:12:31,051breathing in and breathing 30700:12:31,051 --> 00:12:31,331out. Ah 30800:12:38,291 --> 00:12:39,611And if you want to add an extra layer, 30900:12:39,611 --> 00:12:41,851you can just imagine that the divine, 31000:12:41,851 --> 00:12:43,531your unseen team, whatever that is for 31100:12:43,531 --> 00:12:45,691you, is literally just tapping you on the 31200:12:45,691 --> 00:12:48,571center of the forehead to awaken 31300:12:48,571 --> 00:12:51,291that seat of inspiration even more. OK, 31400:12:51,691 --> 00:12:53,931so that is the second breath. We'll call 31500:12:53,931 --> 00:12:56,330that the blinking cursor breath. using 31600:12:56,330 --> 00:12:58,250Hakini mudra, the mudra of the mind, 31700:12:58,250 --> 00:12:59,691right, when your fingertips are together. 31800:13:00,571 --> 00:13:03,451And then finally, we call this one 31900:13:04,251 --> 00:13:05,371the regulator. 32000:13:07,971 --> 00:13:09,611All I can hear is that Warren G song. 32100:13:10,331 --> 00:13:12,811Regulators, mount up. Just aged myself 32200:13:12,811 --> 00:13:14,051there, I'm sure. Some of you might be 32300:13:14,051 --> 00:13:16,491like, yeah, I know that song. So 32400:13:17,291 --> 00:13:19,731the regulator. So we talked about the 32500:13:19,931 --> 00:13:21,7713:00 AM, or sorry, we talked about the 32600:13:21,851 --> 00:13:24,6913:00 PM. Blank screen, blank 32700:13:24,691 --> 00:13:27,491cursor syndrome. Let's talk about the, 32800:13:27,491 --> 00:13:29,771uh, 3:00 AM brainstorming party. 32900:13:31,211 --> 00:13:33,691Yeah, that's the thing, right?At least in 33000:13:33,691 --> 00:13:36,331my world where your 33100:13:36,331 --> 00:13:38,571brain maybe not brainstorming work ideas, 33200:13:38,571 --> 00:13:41,051probably more along the lines of what the 33300:13:41,051 --> 00:13:43,331hell am I even doing with my life?What is 33400:13:43,331 --> 00:13:45,171happening right now?And like pondering 33500:13:45,211 --> 00:13:47,891every, every mistake you've ever made or 33600:13:47,931 --> 00:13:50,331the fact that you know, like. If 33700:13:51,171 --> 00:13:52,931when I used to work in hospitality here, 33800:13:52,931 --> 00:13:54,891I'll give you an example. So when I used 33900:13:54,891 --> 00:13:56,971to work in hospitality as a server, 34000:13:57,931 --> 00:13:59,211I would wake up in the middle of the 34100:13:59,211 --> 00:14:01,851night and have the thought, oh, I 34200:14:01,851 --> 00:14:03,771never brought table 11. They're lemons. 34300:14:04,651 --> 00:14:06,572Because what's happening in the night is 34400:14:06,572 --> 00:14:08,692that your brain is actually wiring 34500:14:08,692 --> 00:14:10,892memories. It's processing information. 34600:14:10,892 --> 00:14:12,412That's where it absorbs things that 34700:14:12,412 --> 00:14:14,052you've learned and you've done over the 34800:14:14,052 --> 00:14:16,692course of the day. UmAnd 34900:14:16,692 --> 00:14:18,532another random funny story with that is 35000:14:18,532 --> 00:14:20,812when I first started, when I was doing my 35100:14:20,812 --> 00:14:23,772yoga teacher training, I literally 35200:14:23,772 --> 00:14:25,972would wake up and I was talking myself 35300:14:26,012 --> 00:14:28,972through the poses and I was taking my 35400:14:28,972 --> 00:14:31,012partner at the time and I I was like 35500:14:31,012 --> 00:14:33,932trying to move it on and telling him 35600:14:33,932 --> 00:14:36,132to do different yoga poses because my 35700:14:36,132 --> 00:14:38,332brain was trying to practice it. So what 35800:14:38,372 --> 00:14:40,292I'm saying is, hopefully you can relate 35900:14:40,292 --> 00:14:42,012to the fact that sometimes your brain 36000:14:42,012 --> 00:14:43,412likes to wake you up in the middle of the 36100:14:43,412 --> 00:14:46,252night in the night to what I call the the 36200:14:46,372 --> 00:14:48,572anxiety alarm clock, and you wake up 36300:14:48,732 --> 00:14:50,932feeling like you are maybe running a 36400:14:50,932 --> 00:14:53,692marathon of like, mentally 36500:14:53,692 --> 00:14:55,292running through every thought and your 36600:14:55,292 --> 00:14:57,292heart is just bom bom bom bom pounding, 36700:14:57,692 --> 00:14:59,932or just waking up into that feeling of 36800:15:00,812 --> 00:15:03,012dread or freak out or like, what the hell 36900:15:03,012 --> 00:15:04,492am I even doing with my life?Am I 37000:15:04,492 --> 00:15:06,452cheapening my brand by doing a Black 37100:15:06,452 --> 00:15:09,052Friday deal?Like, you know, pondering the 37200:15:09,052 --> 00:15:11,212mysteries of life, if you will, or 37300:15:11,212 --> 00:15:13,772entrepreneurship. because let's be real, 37400:15:13,852 --> 00:15:16,413there's one or two. So the regulator, 37500:15:16,973 --> 00:15:18,893when we talk about regulation, which you 37600:15:18,893 --> 00:15:20,053probably know by now, if you've been 37700:15:20,053 --> 00:15:22,173listening to the show or we hang out and 37800:15:22,173 --> 00:15:25,053work together, um or you just happened 37900:15:25,053 --> 00:15:27,053upon me by some magic of the internet, I 38000:15:27,053 --> 00:15:28,613will remind you that when we're talking 38100:15:28,613 --> 00:15:31,373about regulation, we're always talking 38200:15:31,373 --> 00:15:33,293about Warren G. I had to go back to it. 38300:15:33,373 --> 00:15:36,173If you know, Google it, it's funny. It's 38400:15:36,173 --> 00:15:38,653a good song. We're always talking 38500:15:38,653 --> 00:15:41,573aboutthe nervous system, how we 38600:15:41,573 --> 00:15:43,693can regulate the nervous system, how we 38700:15:43,693 --> 00:15:46,173can take it from being in a reactive 38800:15:46,173 --> 00:15:48,973state, which the anxiety 38900:15:48,973 --> 00:15:51,053alarm clock would qualify as, 39000:15:51,693 --> 00:15:54,493to a regulated state. And really 39100:15:54,493 --> 00:15:57,453that's the work of being aware of 39200:15:57,453 --> 00:15:59,933where we're at and noticing, 39300:16:00,413 --> 00:16:02,973and then using these 39400:16:03,213 --> 00:16:05,413tools to regulate and soothe your nervous 39500:16:05,413 --> 00:16:07,373system, to process some of that stress 39600:16:07,373 --> 00:16:10,173energy,And then just to come back to that 39700:16:10,213 --> 00:16:11,773place of connected awareness within 39800:16:11,773 --> 00:16:13,853yourself, where you're really in in your 39900:16:13,853 --> 00:16:15,173center, where you're feeling grounded, 40000:16:15,173 --> 00:16:17,933where you, in the case of the 3:00 AM 40100:16:17,933 --> 00:16:20,893wake up call, you are quieting 40200:16:20,893 --> 00:16:23,454everything down so that hopefully you can 40300:16:23,454 --> 00:16:24,574go back to sleep. 40400:16:27,134 --> 00:16:29,854In the way that our brain is wired, it's 40500:16:29,854 --> 00:16:32,494the, oh my goodness, okay, we ran from 40600:16:32,494 --> 00:16:34,894the saber tooth tiger and we caught our 40700:16:34,894 --> 00:16:36,414breath and we brought our breath to a 40800:16:36,414 --> 00:16:38,854regulated state and now we're okay. But 40900:16:38,854 --> 00:16:41,374in our modern day, we don't really have 41000:16:41,374 --> 00:16:43,854that output of energy that 41100:16:43,854 --> 00:16:46,614our ancient ancestors 41200:16:46,614 --> 00:16:48,974did having to run. And that's why the 41300:16:48,974 --> 00:16:51,214first breath of using Simhasana and 41400:16:51,214 --> 00:16:53,694having the out breath is really 41500:16:53,694 --> 00:16:56,654powerful. And so also, you know, 41600:16:56,654 --> 00:16:58,454inside Breathe to Succeed, the Breathwork 41700:16:58,454 --> 00:17:00,374Bandh, we do a lot more of the moving 41800:17:00,374 --> 00:17:02,694practices to move the stress energy out 41900:17:02,694 --> 00:17:05,054of your body in different ways. And 42000:17:05,054 --> 00:17:06,934that's also why exercise is so important, 42100:17:06,934 --> 00:17:08,654right?And so that's why inside the Rise 42200:17:08,654 --> 00:17:10,734and Vibe movement, which is my my core 42300:17:10,734 --> 00:17:12,894community, that I'm so excited and 42400:17:12,894 --> 00:17:14,574honored and proud of all the people in 42500:17:14,574 --> 00:17:16,174there that are just doing such amazing 42600:17:16,174 --> 00:17:18,574things. Umm But 42700:17:19,374 --> 00:17:21,454it's really bringing yourself back to 42800:17:21,454 --> 00:17:24,094that place where you feel as 42900:17:24,094 --> 00:17:26,614though, although this is an illusion as 43000:17:26,614 --> 00:17:28,174well, that you're in control. 43100:17:29,775 --> 00:17:31,695Because, you know, let's be real, life is 43200:17:31,695 --> 00:17:33,615crazy and we're never really in control, 43300:17:33,615 --> 00:17:35,695but that's a whole other episode and a 43400:17:35,695 --> 00:17:37,215ball of wax. So 43500:17:38,655 --> 00:17:41,615when you are able to use your 43600:17:41,655 --> 00:17:44,575breath very intentionally and 43700:17:44,575 --> 00:17:47,535bring it to a steady rhythm so 43800:17:47,535 --> 00:17:50,255that you can use the most powerful 43900:17:50,255 --> 00:17:52,095tool you have, right, the Swiss Army 44000:17:52,095 --> 00:17:55,015knife of life skills, your breath to. 44100:17:56,415 --> 00:17:59,055directly affect the state of your 44200:17:59,055 --> 00:18:01,775nervous system by way of regulating the 44300:18:01,775 --> 00:18:04,575rhythm of your lung, your breath 44400:18:04,575 --> 00:18:06,575rhythm, which then impacts your heart 44500:18:06,575 --> 00:18:07,935rate rhythm, which then impacts your 44600:18:07,935 --> 00:18:09,935brain rhythms and waves, which then 44700:18:10,335 --> 00:18:12,655impacts your the stress 44800:18:13,135 --> 00:18:15,135chemicals and hormonal response that 44900:18:15,135 --> 00:18:16,735you're having. So your breath is 45000:18:16,735 --> 00:18:19,535literally that like golden thread 45100:18:19,535 --> 00:18:22,255or the direct line, right, to 45200:18:22,895 --> 00:18:25,175that ability to regulate. 45300:18:26,095 --> 00:18:29,055So when you wake up in the 45400:18:29,055 --> 00:18:30,975middle of the night and you're having 45500:18:30,975 --> 00:18:33,055those 3:00 AM brainstorming sessions or 45600:18:33,055 --> 00:18:34,175you're just having that 45700:18:35,175 --> 00:18:37,536pontification of the entrepreneur 45800:18:37,536 --> 00:18:40,336mysteries and you're like, funny 45900:18:40,336 --> 00:18:41,616hell, it's 3:00 AM, 46000:18:43,176 --> 00:18:45,736which BTW happened to me last night, 46100:18:45,736 --> 00:18:47,856which is why I'm extra loopy pants today. 46200:18:47,936 --> 00:18:49,696You know, as you may or may not know, I'm 46300:18:49,696 --> 00:18:51,936always properly ridiculous, but I'm like 46400:18:52,136 --> 00:18:54,056properly ridiculous today, in case you 46500:18:54,056 --> 00:18:56,896haven't caught that vibe. So 46600:18:58,016 --> 00:19:00,256when and if that happens for you, 46700:19:00,976 --> 00:19:03,696then we want to use the regulator. 46800:19:03,936 --> 00:19:06,896And the regulator is a 46900:19:06,976 --> 00:19:09,376really controlled paced breath 47000:19:10,136 --> 00:19:12,656where we begin to 47100:19:12,656 --> 00:19:15,056expand the belly and we inhale into the 47200:19:15,056 --> 00:19:17,536belly, into the chest for 47300:19:17,696 --> 00:19:20,496about four counts. And then 47400:19:20,496 --> 00:19:23,056we exhale for 47500:19:23,456 --> 00:19:25,976eight. SoThe 47600:19:26,016 --> 00:19:28,896exhale is very smooth and it's imagine 47700:19:28,896 --> 00:19:30,136that remember when you were little and 47800:19:30,136 --> 00:19:32,096you blew up a balloon and you let the air 47900:19:32,096 --> 00:19:33,416out of the balloon and it was like, and 48000:19:34,096 --> 00:19:36,096it made that squeak. It's almost as 48100:19:36,096 --> 00:19:38,976though the balloon has a really slow leak 48200:19:38,976 --> 00:19:41,016to it. And we want to 48300:19:41,136 --> 00:19:44,096smooth it out and stretch it for as long 48400:19:44,096 --> 00:19:46,897as you can. Here's the caveat. If 48500:19:46,977 --> 00:19:49,697doing it to eight counts makes you feel a 48600:19:49,697 --> 00:19:52,257bit fidgety, 48700:19:52,257 --> 00:19:54,937panicky, anxious,defeating the 48800:19:54,937 --> 00:19:56,857purpose, which you probably figured out, 48900:19:56,857 --> 00:19:59,057but just as a reminder, because sometimes 49000:19:59,537 --> 00:20:01,657us high performing hyper achievers want 49100:20:01,657 --> 00:20:03,057to make sure we do everything perfectly 49200:20:03,057 --> 00:20:04,977and we push ourselves and that's defeats 49300:20:04,977 --> 00:20:07,577the purpose also. So what we want to 49400:20:07,577 --> 00:20:10,257do is on the inhale, we breathe into our 49500:20:10,257 --> 00:20:11,377belly through our nose. 49600:20:13,537 --> 00:20:15,537And then as we exhale and breathe the 49700:20:15,537 --> 00:20:18,057breath out through the mouth, relax even 49800:20:18,057 --> 00:20:20,457more with every count. Okay, so you 49900:20:20,457 --> 00:20:23,377mentally count it to yourself. And this 50000:20:23,377 --> 00:20:25,937is not one to do when you're driving, 50100:20:25,937 --> 00:20:28,257okay?So this is a very relaxed breathing. 50200:20:28,257 --> 00:20:29,937This is direct line to the 50300:20:29,937 --> 00:20:32,497parasympathetic nervous system, direct 50400:20:32,497 --> 00:20:34,977line to that rest and digest, stay in 50500:20:34,977 --> 00:20:37,257place state. So we want to make sure 50600:20:37,257 --> 00:20:39,177you're doing it only in a very safe 50700:20:39,177 --> 00:20:41,697environment. And when you are doing it, 50800:20:42,737 --> 00:20:45,457placing your attention on that desire 50900:20:45,457 --> 00:20:47,537to just let out 51000:20:47,897 --> 00:20:50,857whatever it is that woke you up,and to 51100:20:50,977 --> 00:20:53,138relax yourself and your physical body 51200:20:53,138 --> 00:20:55,578even more deeply, every time you breathe 51300:20:55,618 --> 00:20:57,258out, and this is what I was doing last 51400:20:57,258 --> 00:21:00,098night, is that every time I breathed out, 51500:21:00,098 --> 00:21:02,818every count, I literally just felt myself 51600:21:02,978 --> 00:21:05,938letting go even more into the 51700:21:05,938 --> 00:21:08,818bed. Kind of like if you 51800:21:08,978 --> 00:21:11,378were an ice cube, and as 51900:21:11,618 --> 00:21:14,178as you let the breath out, you could feel 52000:21:14,178 --> 00:21:17,018the ice cube melting into a puddle, 52100:21:17,018 --> 00:21:19,898and eventually,You get so relaxed 52200:21:19,898 --> 00:21:22,338that you are just like a puddle of 52300:21:22,418 --> 00:21:25,298ease and calm and spaciousness. You have 52400:21:25,298 --> 00:21:27,778melted into an ocean of deep calm, 52500:21:27,938 --> 00:21:30,498so deep that you would make the 52600:21:30,498 --> 00:21:33,458Buddha proud. Not that the 52700:21:33,458 --> 00:21:35,498Buddha would be proud, but you know, just 52800:21:35,498 --> 00:21:38,338for funnies. That's how proud, that's 52900:21:38,338 --> 00:21:40,898how relaxed you'd be. So 53000:21:41,858 --> 00:21:43,618that one is one to keep in your back 53100:21:43,618 --> 00:21:46,178pocket. Um So we want to 53200:21:47,018 --> 00:21:49,218Breathe in for four, and we work towards 53300:21:49,218 --> 00:21:52,098a doubling of the exhale so that we can 53400:21:52,098 --> 00:21:54,818really stretch it out. And again, you can 53500:21:54,818 --> 00:21:56,898always just make it longer if the eight 53600:21:56,898 --> 00:21:59,298is feeling like too much. So 53700:21:59,778 --> 00:22:01,699if you happen to encounter some of these 53800:22:01,699 --> 00:22:03,619emotions during the hecticness of the 53900:22:03,619 --> 00:22:05,779holidays, keep these breaths 54000:22:05,939 --> 00:22:08,499pattern in mind, in heart, in your back 54100:22:08,499 --> 00:22:10,339pocket. Okay, so put them in your back 54200:22:10,339 --> 00:22:12,979pocket like that Swiss Army knife of life 54300:22:12,979 --> 00:22:15,539skills. That it is, and that 54400:22:15,539 --> 00:22:17,939is such a beautiful gift that you can 54500:22:17,939 --> 00:22:19,699give to yourself so that you can navigate 54600:22:19,699 --> 00:22:21,299the holidays right, so that you can 54700:22:21,299 --> 00:22:23,539cruise through it smoother than Santa on 54800:22:23,539 --> 00:22:26,219his select. So Speaking of 54900:22:26,219 --> 00:22:28,819that. As you know, we are getting 55000:22:28,819 --> 00:22:31,699close to the big day and the big day 55100:22:31,699 --> 00:22:33,579being Black Friday, Small Business 55200:22:33,579 --> 00:22:35,859Saturday, Cyber Monday, Giving Tuesday, 55300:22:36,099 --> 00:22:38,579the whole shabangabang that is that crazy 55400:22:38,579 --> 00:22:40,579weekend and then into the holidays of, 55500:22:41,219 --> 00:22:43,939you know, more into the giving season. So 55600:22:44,099 --> 00:22:46,419make sure to give yourself a gift. Grab 55700:22:46,499 --> 00:22:48,499the Breathe to Succeed Breathwork Bundle. 55800:22:48,899 --> 00:22:50,659It literally is only available until 55900:22:50,659 --> 00:22:53,059November 11th because it's designed for 56000:22:53,059 --> 00:22:55,139the holidays, but it's going to disappear 56100:22:55,299 --> 00:22:56,979before they start. So you got to grab it 56200:22:56,979 --> 00:22:59,699now so that you have this tool set to 56300:22:59,699 --> 00:23:02,659use so that you can tap into Calm on 56400:23:02,659 --> 00:23:05,059Demand. The breathwork practices, the 56500:23:05,059 --> 00:23:07,059power pause breathwork practices that I 56600:23:07,059 --> 00:23:09,220take you through are only 10 minutes. 56700:23:09,700 --> 00:23:11,780Each one has a totally different theme. 56800:23:12,100 --> 00:23:14,580Each one will teach you three different 56900:23:14,580 --> 00:23:16,580breathwork techniques that you can use 57000:23:16,580 --> 00:23:18,740together in that power pause session or 57100:23:18,740 --> 00:23:21,460individually anytime you need to. And 57200:23:21,460 --> 00:23:23,700so the first one is ocean of calm, which 57300:23:23,700 --> 00:23:26,140drops you into that ocean of calm so deep 57400:23:26,140 --> 00:23:28,020you'll make the Buddha proud. The second 57500:23:28,100 --> 00:23:30,740one is tap into inspiration, which will 57600:23:30,740 --> 00:23:33,220help you to tap inspiration faster than 57700:23:33,220 --> 00:23:35,540you can open your laptop and bust out 57800:23:35,540 --> 00:23:38,420that. ChatGPT prompt and then make 57900:23:38,420 --> 00:23:39,940it a little better because that generic 58000:23:39,940 --> 00:23:41,700stuff is not what you want to serve as 58100:23:41,700 --> 00:23:43,860part of your brand, right?No, you floof 58200:23:43,860 --> 00:23:45,860it up and make it yours. So faster than 58300:23:45,860 --> 00:23:47,420you can do that, you can tap into 58400:23:47,420 --> 00:23:49,220inspiration with the second power pause. 58500:23:49,220 --> 00:23:51,060And then the third one is to make sure 58600:23:51,060 --> 00:23:53,780that you are merry and bright 58700:23:54,220 --> 00:23:56,900all season long and helping you to 58800:23:56,900 --> 00:23:58,820activate that beautiful innate state of 58900:23:58,820 --> 00:24:01,220joy and playfulness, that elfish 59000:24:01,220 --> 00:24:03,660quality, if you will. OK, 59100:24:04,100 --> 00:24:06,860so grab it now. It's only 11 bucks. And 59200:24:06,860 --> 00:24:09,060yes, there is a 100% calm the crazy 59300:24:09,060 --> 00:24:11,260guarantee. So if you don't feel better 59400:24:11,260 --> 00:24:12,940after one, you let me know and I'll give 59500:24:12,940 --> 00:24:15,140you your 11 bucks back, OK?No problem. No 59600:24:15,140 --> 00:24:18,021harm, no foul. So that's 59700:24:18,021 --> 00:24:19,541all for today. I hope you have an 59800:24:19,541 --> 00:24:21,501incredible day. I hope that you 59900:24:22,821 --> 00:24:24,821grab the Breathe to Succeed breath work 60000:24:24,821 --> 00:24:27,461bundle because. If I do say so 60100:24:27,461 --> 00:24:29,981myself, it's pretty damn fantastic and 60200:24:29,981 --> 00:24:31,941will help you to not lose your shit 60300:24:32,181 --> 00:24:33,941during the holiday season or in the 60400:24:33,941 --> 00:24:35,261middle of the night when you have that 60500:24:35,261 --> 00:24:37,621brainstorming session. So yeah, 60600:24:38,901 --> 00:24:41,061thank you for learning how to use your 60700:24:41,061 --> 00:24:42,661breath like the powerful tool that it is 60800:24:42,661 --> 00:24:44,861so that you can move it through your body 60900:24:44,861 --> 00:24:46,581to keep it strong and healthy and 61000:24:46,581 --> 00:24:49,381energized so that you can 61100:24:49,381 --> 00:24:52,141show up. As your purposeful powerhouse 61200:24:52,141 --> 00:24:54,501self, because that is your badass 61300:24:54,581 --> 00:24:57,301aligned, vibrant, energized, healthy, 61400:24:57,301 --> 00:24:59,861happy self in any situation, whether 61500:24:59,861 --> 00:25:01,381that's your prep and promo for Black 61600:25:01,381 --> 00:25:02,981Friday, or it's the ugly sweater 61700:25:02,981 --> 00:25:05,301Christmas party, or it's the tea party at 61800:25:05,301 --> 00:25:07,821your nan's house on New Year's Eve, right? 61900:25:07,821 --> 00:25:09,781So whatever it is, you get to choose how 62000:25:09,781 --> 00:25:11,701you show up when you have the tools to 62100:25:11,701 --> 00:25:14,501show up with intention. You, my friend. 62200:25:15,381 --> 00:25:17,701Unlock a whole world of superpowers that 62300:25:17,701 --> 00:25:19,301you already know you have, but maybe 62400:25:19,301 --> 00:25:20,821sometimes you forget and you just need a 62500:25:20,821 --> 00:25:22,501little reminder. So there you are, 62600:25:22,581 --> 00:25:23,862reminding you of how amazing you are. 62700:25:24,262 --> 00:25:25,942Thank you for being here. Thank you for 62800:25:25,942 --> 00:25:27,582sharing your feedback on the episode. 62900:25:27,582 --> 00:25:29,142When you try the breathwork patterns I 63000:25:29,142 --> 00:25:31,222shared here or breathe to succeed, send 63100:25:31,222 --> 00:25:33,222me a DMI would love to hear. I would love 63200:25:33,222 --> 00:25:35,422for you to share that with me and with 63300:25:35,422 --> 00:25:37,302the world. Tag me in your stories. Would 63400:25:37,302 --> 00:25:39,382love, love, love, love, love to hear from 63500:25:39,382 --> 00:25:41,102you. Have a great rest of your day. Take 63600:25:41,102 --> 00:25:43,502care. And go rock those Black Friday 63700:25:43,502 --> 00:25:45,302sales, my friend. You're gonna do 63800:25:45,302 --> 00:25:46,102awesome. Okay, bye.  

🎄 TIME IS RUNNING OUT On The Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11 right here: https://bit.ly/BTSNOV2024 If the holiday sales bonanza that's about to drop on the interwebs has you: 🤪 Questioning your sanity as you sprint through endless prep and promo..  🫨 Wearing your thinking cap 24/7 (hello random 3am brainstorming sessions 😳)... 🤔Plotting a plan to make bank without losing your mind (or your selling your soul)… Then you’re going to love this week’s episode where you’ll get the: Strategic secret to a smooth season that you probably haven’t thought of yet 3 step formula to up level your morning routine to go strutting into your day Fun way to take a stress busting break that's like recess time adults! Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:04,240 --> 00:00:07,120Hello, Hello and welcome back to another 200:00:07,120 --> 00:00:09,680episode of the Purposeful Powerhouse 300:00:09,680 --> 00:00:11,920Podcast. Today we're going to be talking 400:00:11,920 --> 00:00:14,200about navigating the 500:00:14,480 --> 00:00:17,120Black Friday and holiday sales 600:00:17,120 --> 00:00:19,800season. Because my friends, at the 700:00:19,840 --> 00:00:22,720time of release of this episode, it is 800:00:22,720 --> 00:00:25,360in full swing. 900:00:25,360 --> 00:00:28,000And I don't know about you, but. 1000:00:28,720 --> 00:00:31,280Having all the tools that you can 1100:00:31,280 --> 00:00:33,920have as possible so that you have a 1200:00:34,160 --> 00:00:36,800breath of fresh sales flowing into your 1300:00:36,800 --> 00:00:39,520business with a little more ease and a 1400:00:39,520 --> 00:00:40,800little bit more lightness and 1500:00:40,800 --> 00:00:43,360spaciousness sounds good to me, right? 1600:00:43,520 --> 00:00:45,120Because let's be real. You're a small 1700:00:45,120 --> 00:00:47,120business owner, which means you're also 1800:00:47,120 --> 00:00:49,920the content writer, the SEO, 1900:00:50,160 --> 00:00:52,760the website designer, the graphics 2000:00:52,760 --> 00:00:54,720maker, the stylist department, the 2100:00:54,720 --> 00:00:57,360lighting department, the makeup, you 2200:00:57,360 --> 00:00:59,840know, whatever. The chief energy officer. 2300:00:59,840 --> 00:01:02,360Yes, all of those things. I mean, you got 2400:01:02,360 --> 00:01:04,320one of those too, right?Not the chief 2500:01:04,360 --> 00:01:06,720executive officer or chief everything 2600:01:06,720 --> 00:01:09,520officer, the chief energy officer, 2700:01:09,840 --> 00:01:12,160because that's truly what. Is 2800:01:12,160 --> 00:01:14,800needed to be able to navigate 2900:01:14,800 --> 00:01:17,440this crazy busy season that we are 3000:01:17,440 --> 00:01:20,280upon and in currently. And I mean, let's 3100:01:20,280 --> 00:01:22,320be real, you know, most seasons, but this 3200:01:22,320 --> 00:01:25,280one seems to be a little bit more full 3300:01:25,320 --> 00:01:28,040when it comes to service-based 3400:01:28,040 --> 00:01:29,560online entrepreneurs and even brick and 3500:01:29,560 --> 00:01:30,920mortar entrepreneurs and small business 3600:01:30,920 --> 00:01:33,120owners. You know, there's a big momentum 3700:01:33,200 --> 00:01:35,920around this time of the year. So being 3800:01:35,920 --> 00:01:37,960the Chief Energy Officer is really 3900:01:37,960 --> 00:01:39,440important, right?Because your energy is 4000:01:39,440 --> 00:01:41,000everything. It's the driving force in 4100:01:41,000 --> 00:01:43,920your business. It is the the undercurrent 4200:01:44,160 --> 00:01:46,200and the currency of your brand, if you 4300:01:46,200 --> 00:01:48,720will. And so today I want to be sharing 4400:01:48,880 --> 00:01:51,680three different tools, practices, tips 4500:01:51,680 --> 00:01:54,320with you to be able to keep your energy 4600:01:54,320 --> 00:01:57,080on point so you are able to 4700:01:57,120 --> 00:01:59,760navigate the hecticness of this current 4800:01:59,760 --> 00:02:02,600season. So. Let's 4900:02:02,600 --> 00:02:04,160talk a little bit about maybe some of the 5000:02:04,160 --> 00:02:05,760challenges that you might be facing, 5100:02:05,760 --> 00:02:07,760right. And let's and real talk with you 5200:02:07,760 --> 00:02:09,960that I definitely have faced before. And 5300:02:09,960 --> 00:02:12,560if I'm not mindful, then they 5400:02:12,560 --> 00:02:15,200happen, right. And so it can feel like a 5500:02:15,200 --> 00:02:17,720lot to do all of the prep and the 5600:02:17,720 --> 00:02:19,920promo. And you might be kind of moving 5700:02:19,920 --> 00:02:21,760into that or thinking about it and like, 5800:02:21,840 --> 00:02:23,560you know, kind of questioning your sanity 5900:02:23,560 --> 00:02:25,280of like, oh man, am I really going to do 6000:02:25,280 --> 00:02:27,760this again?Do I need to do this?Does 6100:02:27,760 --> 00:02:29,840having a crazy, like inexpensive deal 6200:02:29,840 --> 00:02:31,280cheap in my brand and all of those 6300:02:31,280 --> 00:02:33,680questions that you. might be having, as 6400:02:33,680 --> 00:02:36,000well as, you know, the fact that your 6500:02:36,000 --> 00:02:38,000brain may be on board with it and it's 6600:02:38,000 --> 00:02:39,600like feel like you're just kind of 6700:02:39,760 --> 00:02:42,080wearing your thinking cap 24/7 and bing 6800:02:42,080 --> 00:02:42,880in the middle of the night. You're 6900:02:42,880 --> 00:02:44,000getting all these bing, bing, bing, bing, 7000:02:44,000 --> 00:02:46,080bing ideas and, you know, 3:00 AM 7100:02:46,080 --> 00:02:48,160brainstorming sessions, not exactly 7200:02:48,160 --> 00:02:50,080conducive to a restful night's sleep. And 7300:02:50,560 --> 00:02:53,120then what about wanting to make sure that 7400:02:53,120 --> 00:02:54,760you, you know, you have a plan, you have 7500:02:54,760 --> 00:02:57,760a strategy in place. That feels really 7600:02:58,000 --> 00:02:59,720good to you. That, you know, doesn't 7700:02:59,720 --> 00:03:01,360cause you to lose what's left of your 7800:03:01,360 --> 00:03:03,000sanity or feel like you're selling your 7900:03:03,000 --> 00:03:05,080soul and on all of those things. And so 8000:03:05,080 --> 00:03:06,640those are some of the challenges that, 8100:03:06,640 --> 00:03:08,480you know, often present for people. 8200:03:09,280 --> 00:03:11,840And so let's talk about how 8300:03:12,560 --> 00:03:14,960you can start to use some of these really 8400:03:14,960 --> 00:03:17,840powerful tools and really available tools 8500:03:18,160 --> 00:03:21,120to be able to make sure that you 8600:03:21,200 --> 00:03:24,080are keeping that steady flow. 8700:03:24,760 --> 00:03:26,240In your energy and your focus and your 8800:03:26,240 --> 00:03:28,160creativity, you're showing up with that 8900:03:28,160 --> 00:03:30,880vibrant magnetic energy that is your 9000:03:30,880 --> 00:03:32,960beautiful, beautiful essence. 9100:03:33,440 --> 00:03:36,080So let's talk 9200:03:36,080 --> 00:03:38,960about tool #1. Tip #1 9300:03:39,840 --> 00:03:42,640is. More than likely you have 9400:03:42,640 --> 00:03:44,960mapped out your sales 9500:03:44,960 --> 00:03:47,680strategy for the season, right?Or maybe 9600:03:47,680 --> 00:03:49,280you're in process and that's all good. It 9700:03:49,280 --> 00:03:50,880doesn't, you know, have to be a right now 9800:03:50,880 --> 00:03:52,880thing. So either you've done that or you 9900:03:52,880 --> 00:03:54,720will do that or maybe you might do that 10000:03:54,720 --> 00:03:56,280or you're maybe a more of a wing it sort 10100:03:56,280 --> 00:03:59,160of person and all good. And so say you 10200:03:59,160 --> 00:04:01,920have created a sales strategy, 10300:04:01,920 --> 00:04:03,560you have an offer that you're going to 10400:04:03,560 --> 00:04:06,160deliver, you are looking at 10500:04:06,160 --> 00:04:09,160creating some. E-mail content, 10600:04:09,160 --> 00:04:11,120you know, an e-mail sequence or some 10700:04:11,120 --> 00:04:13,360social media content. So that will 10800:04:13,680 --> 00:04:16,080build that know, like and trust factor, 10900:04:16,080 --> 00:04:18,920create some intrigue, help to 11000:04:18,920 --> 00:04:21,120bridge the gap between where the where 11100:04:21,120 --> 00:04:22,760your community is at and where your offer 11200:04:22,760 --> 00:04:24,080will help them to go and like all of 11300:04:24,080 --> 00:04:25,280those things, right. So you have that 11400:04:25,280 --> 00:04:27,960kind of mapped out either maybe in your 11500:04:27,960 --> 00:04:30,440brain or maybe you're like super on it 11600:04:30,440 --> 00:04:32,320and you've got a whole spreadsheet and I 11700:04:32,320 --> 00:04:34,480don't know what you know. I'm proud of 11800:04:34,480 --> 00:04:37,080you. If you do, that's amazing. Teach me 11900:04:37,080 --> 00:04:38,080your ways, O wise one. 12000:04:42,080 --> 00:04:43,760So there you go. You have your sales 12100:04:43,760 --> 00:04:45,480strategy, right?You know approximately 12200:04:45,480 --> 00:04:46,560when you're going to do all these things. 12300:04:46,560 --> 00:04:47,920You have, you know, ideas of when you 12400:04:47,920 --> 00:04:50,880want them done by yada, yada, yada. That 12500:04:50,880 --> 00:04:53,040part you probably got on lock. But what 12600:04:53,040 --> 00:04:55,280is supporting the sales strategy 12700:04:55,760 --> 00:04:58,000beyond, you know, Kajabi and 12800:04:58,160 --> 00:05:00,360Instagram and whatever other CRMS and 12900:05:00,360 --> 00:05:03,040platforms we're using?What? 13000:05:03,640 --> 00:05:05,520What is supporting that strategy? 13100:05:09,280 --> 00:05:11,080That's the thinking music of you trying 13200:05:11,080 --> 00:05:13,280to figure it out. Yes, you got it. Oh my 13300:05:13,280 --> 00:05:14,840goodness, you're so smart. It's you. It's 13400:05:16,640 --> 00:05:19,000you. OK. So it's really 13500:05:19,000 --> 00:05:21,240important that once you have your sales 13600:05:21,240 --> 00:05:24,160strategy mapped out, you also have 13700:05:24,280 --> 00:05:26,560a complementary and 13800:05:26,560 --> 00:05:29,520supportive self-care strategy. 13900:05:30,440 --> 00:05:33,040OK. So if you're going to be pulling on 14000:05:33,040 --> 00:05:35,000that is writing that fire e-mail sequence 14100:05:35,000 --> 00:05:36,520and you're like, yes, that was amazing. 14200:05:36,520 --> 00:05:37,840And then the next morning you're going to 14300:05:37,840 --> 00:05:39,720get up and deliver a live or do a 14400:05:39,720 --> 00:05:42,640whatever, I don't know. It's 14500:05:42,640 --> 00:05:44,840really important that you 14600:05:45,280 --> 00:05:47,600are not burning the candle at every end, 14700:05:47,600 --> 00:05:50,240that you are doing the things. That you 14800:05:50,240 --> 00:05:52,800know you want to do for yourself that you 14900:05:52,800 --> 00:05:55,280are committed to doing because yes, you 15000:05:55,280 --> 00:05:57,720do care about how you feel. And yes, you 15100:05:57,720 --> 00:05:59,440know that your energy is the driving 15200:05:59,440 --> 00:06:01,120force in your life and in your business 15300:06:01,160 --> 00:06:03,520and is the common denominator in 15400:06:03,520 --> 00:06:06,000everything. So how can you 15500:06:06,000 --> 00:06:08,160align your sales strategy 15600:06:08,480 --> 00:06:11,040with your self-care 15700:06:11,040 --> 00:06:13,840strategy?So what does that look like for 15800:06:13,840 --> 00:06:16,160you?Are you scheduling in your workouts? 15900:06:16,200 --> 00:06:18,400Are you doing your yoga practices?Are you 16000:06:18,400 --> 00:06:20,400doing your breath work?Are you doing your 16100:06:20,400 --> 00:06:22,240journaling?Whatever it is for you, right? 16200:06:23,760 --> 00:06:26,000In the last episode, I shared a really 16300:06:26,000 --> 00:06:28,960powerful practice, a proclamation 16400:06:28,960 --> 00:06:31,000practice that we do inside the Rise and 16500:06:31,000 --> 00:06:32,640Vibe movement. That's really, really 16600:06:32,640 --> 00:06:34,320powerful tool to just get you 16700:06:34,960 --> 00:06:37,760aligned to the vision, right?That's the 16800:06:37,760 --> 00:06:40,480component that we work there with. Is 16900:06:40,480 --> 00:06:43,200to align your mind. And so if you haven't 17000:06:43,200 --> 00:06:44,520listened to that episode, it's the 17100:06:44,520 --> 00:06:47,480episode before this one. And I think 17200:06:47,480 --> 00:06:48,760you'll really like it because it's a 17300:06:48,760 --> 00:06:50,480really awesome practice and people are 17400:06:50,480 --> 00:06:53,120loving it in the rise and by movement. So 17500:06:53,120 --> 00:06:56,000look at how you can schedule that 17600:06:56,000 --> 00:06:57,760in, right?We all know if it's not in the 17700:06:57,760 --> 00:06:59,600calendar, it's probably not going to get 17800:06:59,600 --> 00:07:02,000done. So I mean, I can't say that for 17900:07:02,000 --> 00:07:04,640sure, but I know that is a pretty solid 18000:07:05,760 --> 00:07:08,440rule for a lot of people I know. 18100:07:10,160 --> 00:07:12,240It's a thing. It's all good. No shade, no 18200:07:12,240 --> 00:07:14,960shame. So that's tool number one. Tip #1 18300:07:14,960 --> 00:07:17,200is to align those strategies, right?So 18400:07:17,200 --> 00:07:19,440you are making sure that you're taken 18500:07:19,440 --> 00:07:21,520care of, OK?And if you happen to hear any 18600:07:21,760 --> 00:07:23,200strange squawking sounds, I don't know if 18700:07:23,200 --> 00:07:24,480you know this or not. Chickens and 18800:07:24,480 --> 00:07:26,200roosters are abundant here on Maui. And 18900:07:26,200 --> 00:07:27,440so if you hear some weird sounds, 19000:07:27,840 --> 00:07:29,520everything's fine. That's what it is. 19100:07:30,640 --> 00:07:33,600OK, so then the one of 19200:07:33,600 --> 00:07:36,160the tools beyond the. Powerhouse 19300:07:36,160 --> 00:07:38,040Proclamation practice I just mentioned, 19400:07:38,040 --> 00:07:39,400which is in the previous episode you can 19500:07:39,400 --> 00:07:41,920go listen to. Another one of the tools 19600:07:41,920 --> 00:07:44,880that I think would be really supportive 19700:07:44,880 --> 00:07:46,800for you and is really aligned with tool 19800:07:46,800 --> 00:07:49,440#1 is 19900:07:50,000 --> 00:07:51,840and is truly the most effective way for 20000:07:51,840 --> 00:07:53,920you to actually enjoy your life and show 20100:07:53,920 --> 00:07:56,880up fully and you know, be able to achieve 20200:07:56,880 --> 00:07:57,920the goals that you're setting for 20300:07:57,920 --> 00:08:00,240yourself. The number one tool to do that, 20400:08:00,240 --> 00:08:03,120the secret to doing that really, is 20500:08:03,120 --> 00:08:05,680to amplify your morning routine. Because 20600:08:05,680 --> 00:08:07,440darling, you already have a morning 20700:08:07,440 --> 00:08:10,160routine, whether it is, you know, 20800:08:10,480 --> 00:08:12,520yoga and exercise and breath work and 20900:08:12,520 --> 00:08:14,760journaling and activation and and and 21000:08:14,760 --> 00:08:16,720power statements and whatever like we do 21100:08:16,720 --> 00:08:19,680inside Rise and Vibe. Or it's grabbing 21200:08:19,680 --> 00:08:21,160your phone and scrolling until you get 21300:08:21,160 --> 00:08:22,800triggered and then finally realizing 21400:08:22,800 --> 00:08:24,320like, I don't want to feel like this. 21500:08:24,320 --> 00:08:25,680Maybe I'll go try to meditate. And then 21600:08:25,680 --> 00:08:26,880you sit there and meditate and you just 21700:08:26,880 --> 00:08:29,360mentally pace back and forth 21800:08:30,120 --> 00:08:32,160and that might be your morning routine 21900:08:32,640 --> 00:08:35,240and that's OK. 1000 million 22000:08:35,240 --> 00:08:38,080percent over. It's totally OK if you like 22100:08:38,080 --> 00:08:39,360that and it's supporting you and it 22200:08:39,360 --> 00:08:41,440actually helps you to feel good. Bingo, 22300:08:41,440 --> 00:08:44,000bingo, there you go, go. Or 22400:08:44,560 --> 00:08:47,520if you want to actually make 22500:08:47,520 --> 00:08:50,160it something that helps you to achieve 22600:08:50,160 --> 00:08:52,880point #1 by truly. 22700:08:53,640 --> 00:08:55,800Amplifying the energy that you put into 22800:08:55,800 --> 00:08:58,720that time that you give yourself. That's 22900:08:58,720 --> 00:09:00,560the essence of amplifying your morning 23000:09:00,560 --> 00:09:02,320routine. To amplify something is to 23100:09:02,320 --> 00:09:04,840expand it, to make it more vibrant, to 23200:09:04,840 --> 00:09:07,120make it fuller, louder, brighter, all 23300:09:07,120 --> 00:09:08,880those things. So 23400:09:09,920 --> 00:09:12,680as you. Anchor yourself into 23500:09:12,720 --> 00:09:14,600this decision of OK, well, I'm going to 23600:09:14,600 --> 00:09:16,720spend some time with myself, for myself, 23700:09:16,720 --> 00:09:18,960by myself in the morning time. How can 23800:09:18,960 --> 00:09:20,880you amplify your morning routine?So the 23900:09:20,880 --> 00:09:23,520three pillars of doing that are to one 24000:09:23,520 --> 00:09:25,240that we just mentioned before, align your 24100:09:25,240 --> 00:09:27,760mind. Right. So you can use that practice 24200:09:27,760 --> 00:09:29,920that I share in the previous episode or 24300:09:30,120 --> 00:09:32,080whatever that is for you, right?How do 24400:09:32,080 --> 00:09:33,840you get connected to the vibe of your 24500:09:33,840 --> 00:09:36,800vision?Do you like journaling?Do you do 24600:09:36,800 --> 00:09:39,600tapping?Do you do prayer?Do you do 24700:09:39,600 --> 00:09:42,080meditation?Do you do breath work?Like, 24800:09:42,480 --> 00:09:45,160align your mind to that point of focus to 24900:09:45,280 --> 00:09:48,200connect to your higher self, to the truth 25000:09:48,200 --> 00:09:51,040of who you are, all of that fullness, 25100:09:51,040 --> 00:09:53,520your wholeness. That's the first pillar 25200:09:53,520 --> 00:09:55,520of your AMR or your amplified morning 25300:09:55,520 --> 00:09:58,400routine. The second one, because, in case 25400:09:58,400 --> 00:10:00,400you forgot, you're not a rock. 25500:10:01,200 --> 00:10:03,200Move your body. That's the M. Move your 25600:10:03,200 --> 00:10:06,000body. Again, that can be something as 25700:10:06,000 --> 00:10:08,480simple as walking your dog, right?Or 25800:10:08,480 --> 00:10:10,800going paddling on the ocean, if that's 25900:10:10,800 --> 00:10:13,440your thing. Maybe you do workouts or yoga 26000:10:13,680 --> 00:10:16,400or dance. Move your 26100:10:16,400 --> 00:10:18,520body, move energy through your body. And 26200:10:18,520 --> 00:10:21,520as you take that intention of 26300:10:21,840 --> 00:10:23,840really activating the vibe of your vision 26400:10:23,840 --> 00:10:25,920and dropping into that most powerful 26500:10:25,920 --> 00:10:28,640confidence and all sorts of 26600:10:28,640 --> 00:10:31,640amazing version of yourself, that's 26700:10:31,640 --> 00:10:32,840what you're doing in the movement 26800:10:32,840 --> 00:10:35,760practice, right?And yes, yes, we 26900:10:35,760 --> 00:10:37,440could talk about the physiological 27000:10:37,440 --> 00:10:39,080benefits of exercise and the 27100:10:39,280 --> 00:10:41,640cardiovascular and the respiratory and 27200:10:41,640 --> 00:10:44,240the bone density and. We can talk about 27300:10:44,240 --> 00:10:45,480that. You want to talk about that because 27400:10:45,480 --> 00:10:48,000there's a lot of it, OK. We can talk 27500:10:48,000 --> 00:10:49,400about the regulation of your nervous 27600:10:49,400 --> 00:10:50,920system. We can talk about the hormonal 27700:10:50,920 --> 00:10:53,120balance. We can talk about the sleep 27800:10:53,120 --> 00:10:55,040improvement. We can talk about the bone 27900:10:55,040 --> 00:10:57,200density, the muscle mass, the toning. 28000:10:58,320 --> 00:11:01,280Yeah, strong tone, sexy, powerful is 28100:11:01,280 --> 00:11:03,600also a thing. So 28200:11:04,160 --> 00:11:06,440move your body, OK. So if you like a 28300:11:06,440 --> 00:11:08,240little bit of science, there it is. 28400:11:09,560 --> 00:11:11,240And also from a productivity point of 28500:11:11,240 --> 00:11:13,040view, when we exercise in the morning, it 28600:11:13,040 --> 00:11:14,960boosts your oxygen levels throughout your 28700:11:14,960 --> 00:11:16,560entire body, which of course includes 28800:11:16,560 --> 00:11:18,480your brain. And so then it gives you that 28900:11:18,480 --> 00:11:20,560boost of creativity and focus and 29000:11:20,560 --> 00:11:22,400playfulness just makes you a generally 29100:11:22,640 --> 00:11:24,320nicer human to be around when you're 29200:11:24,320 --> 00:11:26,600feeling, you know, happy and light and 29300:11:26,600 --> 00:11:28,560energized. OK, so. 29400:11:29,440 --> 00:11:30,960Whatever camp you want to take the 29500:11:31,600 --> 00:11:32,800motivation from, 29600:11:34,640 --> 00:11:37,520there you go. So really to really 29700:11:37,760 --> 00:11:40,000to make it even more 29800:11:40,480 --> 00:11:42,960supportive of navigating the hecticness 29900:11:43,040 --> 00:11:44,680and really staying in alignment with your 30000:11:44,680 --> 00:11:47,200vision and all of that, then 30100:11:47,680 --> 00:11:50,560use that as a time to really 30200:11:50,560 --> 00:11:53,400connect deeply to. How you 30300:11:53,400 --> 00:11:54,960want to show up and how you want to feel 30400:11:55,120 --> 00:11:56,560right. And so it's more than squat, 30500:11:56,560 --> 00:11:58,680squat, squats. Yes, we love squats in the 30600:11:58,680 --> 00:12:00,960Rise and Vibe movement, but also 30700:12:01,680 --> 00:12:03,160make sure that you're doing them with 30800:12:03,160 --> 00:12:05,480intention and you're using it as an 30900:12:05,480 --> 00:12:08,240opportunity to really activate 31000:12:08,320 --> 00:12:10,160and fully 31100:12:10,440 --> 00:12:13,280express and fully connect to. 31200:12:14,000 --> 00:12:15,880The version of you that you are, that you 31300:12:15,880 --> 00:12:17,640want to be, right?It's an embodiment 31400:12:17,640 --> 00:12:20,200practice in a sense that you decide to 31500:12:20,200 --> 00:12:22,400use your body very intentionally as a 31600:12:22,400 --> 00:12:25,360tool to fully connect to your 31700:12:25,360 --> 00:12:27,280guidance, yourself, the moment, whatever 31800:12:27,280 --> 00:12:29,800it is, right?And then finally what you're 31900:12:29,800 --> 00:12:31,320doing there. So you align your mind, move 32000:12:31,320 --> 00:12:33,520your body. And then as you do those 32100:12:33,520 --> 00:12:35,040things that we've been talking about a 32200:12:35,040 --> 00:12:36,880little bit here is you're rewiring your 32300:12:36,880 --> 00:12:39,360system because you're gaining familiarity 32400:12:39,360 --> 00:12:41,840with that version of you in that lives in 32500:12:41,840 --> 00:12:44,000your vision, your higher self. The 32600:12:44,000 --> 00:12:46,960version of you that you are becoming 32700:12:46,960 --> 00:12:49,600through this practice, you're actually 32800:12:49,600 --> 00:12:51,760rewiring your system. You're cultivating 32900:12:51,760 --> 00:12:54,600this experience by giving yourself that 33000:12:54,600 --> 00:12:57,360tangible felt sense when you're in the 33100:12:57,360 --> 00:12:58,960practice, when you're doing the move, 33200:12:59,640 --> 00:13:02,080which then helps to. Create that sense of 33300:13:02,080 --> 00:13:03,960familiarity. It rewires your nervous 33400:13:03,960 --> 00:13:05,720system. It it regulates your nervous 33500:13:05,720 --> 00:13:08,000system. As you cultivate those empowering 33600:13:08,000 --> 00:13:10,280beliefs through those proclamations and 33700:13:10,280 --> 00:13:11,760power statements, you're actually 33800:13:12,040 --> 00:13:14,440creating new pathways in your brain that 33900:13:14,440 --> 00:13:17,440align and support that belief. So 34000:13:17,840 --> 00:13:19,560it's powerful, right?It's not just, you 34100:13:19,560 --> 00:13:21,240know, I work out in the morning cause 34200:13:21,240 --> 00:13:24,080that's what I do. Why not amplify it and 34300:13:24,080 --> 00:13:27,000make it even more impactful?OK, so 34400:13:27,000 --> 00:13:29,440that's tip #2 is to amplify your morning 34500:13:29,440 --> 00:13:31,920routine. And then the 34600:13:31,920 --> 00:13:34,3203rd way to really 34700:13:34,320 --> 00:13:36,360navigate all of the 34800:13:36,560 --> 00:13:39,120craziness of the holiday season, and 34900:13:39,120 --> 00:13:41,600whether that's in your business or in 35000:13:41,600 --> 00:13:44,200your family or on social media or 35100:13:44,200 --> 00:13:46,640whatever, are to take power 35200:13:46,640 --> 00:13:49,280pauses. So what is a power 35300:13:49,280 --> 00:13:51,440pause?A pause 35400:13:52,640 --> 00:13:55,520is that moment or 5-10 35500:13:55,520 --> 00:13:57,680minutes where you. 35600:13:58,400 --> 00:14:00,160Just like in your AM R, your amplified 35700:14:00,160 --> 00:14:02,800morning routine, where you drop 35800:14:03,440 --> 00:14:05,080into the present moment, you get out of 35900:14:05,080 --> 00:14:07,600your head and into your body, where you 36000:14:07,600 --> 00:14:10,080take a break from the chaotic 36100:14:10,080 --> 00:14:13,080squawking and chirping that goes on 36200:14:13,080 --> 00:14:15,640in our head all day, and you 36300:14:15,760 --> 00:14:18,480tap into a place of connected 36400:14:18,480 --> 00:14:20,880awareness, a place of 36500:14:22,080 --> 00:14:25,040groundedness, a place of activation, 36600:14:25,040 --> 00:14:27,200a place of reset. 36700:14:27,600 --> 00:14:30,080And one of the most powerful ways you can 36800:14:30,080 --> 00:14:32,640do a power pause is by using your 36900:14:32,640 --> 00:14:35,240breath. The breath is like the Swiss Army 37000:14:35,240 --> 00:14:37,760knife of life tools. It literally can 37100:14:38,080 --> 00:14:40,160do anything you need it to when you know 37200:14:40,160 --> 00:14:42,480how to use it in that way, right? 37300:14:42,800 --> 00:14:45,520Even just learning to slow down your 37400:14:45,520 --> 00:14:46,960breath and breathe in through your nose, 37500:14:46,960 --> 00:14:47,880out through your mouth when you're 37600:14:47,880 --> 00:14:49,400feeling really wound up or stressed out 37700:14:49,760 --> 00:14:52,480is such an impactful tool. If you're 37800:14:52,800 --> 00:14:55,640low energized, if sorry, low energy, and 37900:14:55,640 --> 00:14:58,400you want a burst of joy and playfulness, 38000:14:58,560 --> 00:15:00,440we speed up the breath and we make it 38100:15:00,440 --> 00:15:02,400faster or we add in movements of the 38200:15:02,400 --> 00:15:04,320arms, right?If you want to activate 38300:15:04,320 --> 00:15:06,480creativity, there's lots of different 38400:15:06,480 --> 00:15:08,400ways that you can do that. And so even, 38500:15:08,480 --> 00:15:10,320you know, just simply bringing your 38600:15:10,320 --> 00:15:13,040fingertips together and using your 38700:15:13,040 --> 00:15:15,600breath in a really rhythmic way. So if 38800:15:15,600 --> 00:15:16,960you have your hands free, you can bring 38900:15:16,960 --> 00:15:19,360your fingertips together and you can just 39000:15:19,360 --> 00:15:20,960move the breath in and out. 39100:15:25,200 --> 00:15:26,840In and out like that, you can do it for a 39200:15:26,840 --> 00:15:28,480minute. That gives you a boost of energy. 39300:15:28,720 --> 00:15:30,320Bringing your hands together like that 39400:15:30,320 --> 00:15:32,160stimulates the corpus callosum, which is 39500:15:32,160 --> 00:15:34,080a band of connective tissue in your brain 39600:15:34,320 --> 00:15:37,040that helps to tap awaken creativity and 39700:15:37,040 --> 00:15:39,280memory and focus and all that. And so 39800:15:39,360 --> 00:15:42,320that one is a really powerful way 39900:15:42,400 --> 00:15:44,560to give yourself a time out, right?It's 40000:15:44,560 --> 00:15:46,960like power pauses are like recess time 40100:15:46,960 --> 00:15:47,920for adults, OK? 40200:15:50,240 --> 00:15:51,480Remember when the teacher sent you 40300:15:51,560 --> 00:15:54,400outside?It was for them, for 40400:15:54,400 --> 00:15:56,560sure, but it's also for you, right?It's 40500:15:56,560 --> 00:15:58,120important that you take these pauses, 40600:15:58,120 --> 00:16:01,120especially when you are in that 40700:16:01,120 --> 00:16:03,920kind of tight energy, 40800:16:04,000 --> 00:16:05,560feeling stressed, feeling overwhelmed. 40900:16:05,560 --> 00:16:06,880Your brain is going in a million 41000:16:06,880 --> 00:16:09,600different directions, except. For the one 41100:16:09,600 --> 00:16:11,760you wanted to go in, right?And if you're 41200:16:11,760 --> 00:16:13,560feeling as though you're sitting there 41300:16:13,560 --> 00:16:15,440and you're trying to, you know, I just, I 41400:16:15,520 --> 00:16:17,760just need to write this e-mail sequence, 41500:16:17,840 --> 00:16:19,520man. I just need it. I just want to get 41600:16:19,520 --> 00:16:21,440it done. And your brain is like this, 41700:16:24,080 --> 00:16:26,240not doing anything. But yet at 3:00 in 41800:16:26,240 --> 00:16:28,160the morning, it's bing, ding, ding, ding, 41900:16:28,160 --> 00:16:29,920ding, ding, ding, you know, dancing all 42000:16:29,920 --> 00:16:31,240over the stage like some sort of 42100:16:31,240 --> 00:16:32,560caffeinated monkey troupe. 42200:16:34,320 --> 00:16:36,000I speak from experience. 42300:16:40,320 --> 00:16:42,160There's so many different ways that you 42400:16:42,160 --> 00:16:43,800can use the breath, and that's really 42500:16:43,800 --> 00:16:45,560what power pauses and the breath is all 42600:16:45,560 --> 00:16:48,240about. And so just take a time out, right? 42700:16:48,240 --> 00:16:50,400You can just play with your breath. You 42800:16:50,400 --> 00:16:52,400can do some movements, you can do some 42900:16:52,400 --> 00:16:54,880yoga, you can walk your dog, you can lay 43000:16:54,920 --> 00:16:56,840on the floor and thrash around and shake. 43100:16:56,840 --> 00:16:58,960I don't know, whatever. Just take a 43200:16:59,040 --> 00:17:01,680break. My goodness, the 43300:17:01,680 --> 00:17:04,640hustle culture is literally pushing us 43400:17:04,640 --> 00:17:06,320to that level of exhaustion. And we have 43500:17:06,320 --> 00:17:09,080this sort of mentality of like, I must 43600:17:09,080 --> 00:17:10,960get it done and I must get it done fast. 43700:17:11,000 --> 00:17:13,560And it's a lot of times, and for myself, 43800:17:13,560 --> 00:17:15,000this was the case for a long time, is 43900:17:15,000 --> 00:17:17,720this internalized pressure and 44000:17:17,720 --> 00:17:19,480demand that it needs to get done. It 44100:17:19,480 --> 00:17:22,240needs to get done now and by me 44200:17:22,400 --> 00:17:24,400and having that level of 44300:17:25,520 --> 00:17:28,320high level of demand on myself for a 44400:17:28,320 --> 00:17:30,480really long time and I realized. You 44500:17:30,480 --> 00:17:33,320know, I I don't do well in those 44600:17:33,320 --> 00:17:35,440situations. I I feel that tight, 44700:17:35,440 --> 00:17:37,600restricted energy. I feel like it blocks 44800:17:37,600 --> 00:17:39,800off my creative flow. It doesn't feel 44900:17:39,800 --> 00:17:42,560aligned with who I know myself to be and 45000:17:42,560 --> 00:17:45,040how I want to show up as a leader. And so 45100:17:45,040 --> 00:17:47,520it just, you know, luckily I was able to 45200:17:47,520 --> 00:17:49,440recognize it. And so if that's a thing 45300:17:49,440 --> 00:17:52,200for you too, especially if there is a 45400:17:52,240 --> 00:17:53,800deadline, right?If you know, I mean, 45500:17:53,800 --> 00:17:55,840Black Friday happens on a certain day, so 45600:17:55,840 --> 00:17:57,200you want to get things done ahead of 45700:17:57,200 --> 00:18:00,000that, you know, or whatever. So 45800:18:00,240 --> 00:18:02,320we just want to make sure that you're 45900:18:02,320 --> 00:18:04,400monitoring that level of internal 46000:18:04,400 --> 00:18:07,160pressure. Power pauses are kind of the 46100:18:07,160 --> 00:18:09,520equivalent to, you know, when you put a 46200:18:09,520 --> 00:18:12,480boiling or a pot of water on the stove 46300:18:12,480 --> 00:18:14,920and you set it to boil and it starts to 46400:18:14,920 --> 00:18:17,720boil and you can see it rumbling and 46500:18:17,720 --> 00:18:18,960it's, you know, it's gurgling and there's 46600:18:18,960 --> 00:18:20,680steam and the lid's kind of popping off. 46700:18:21,200 --> 00:18:24,120Power pauses are the equivalent to you 46800:18:24,320 --> 00:18:26,560safely with an oven mitt. 46900:18:27,040 --> 00:18:29,760Taking the lid off that boiling pot of 47000:18:29,760 --> 00:18:32,640water so that you 47100:18:32,640 --> 00:18:34,640can release some of the steam 47200:18:35,680 --> 00:18:38,480and then turning down the heat a little 47300:18:38,480 --> 00:18:41,280bit, right?And ideally we do 47400:18:41,280 --> 00:18:43,440these and in in combination with your 47500:18:43,520 --> 00:18:45,440your morning routine and doing these 47600:18:45,480 --> 00:18:47,040throughout the day and having that plan 47700:18:47,040 --> 00:18:49,680for yourself. Ideally we don't get to the 47800:18:49,680 --> 00:18:52,320point where the the water is boiling 47900:18:52,320 --> 00:18:54,200over and it's splurting all over the 48000:18:54,240 --> 00:18:56,000stove and it's making a massive mess. 48100:18:57,040 --> 00:19:00,040Hopefully we can get there a 48200:19:00,040 --> 00:19:02,560little ahead of that and we just all we 48300:19:02,560 --> 00:19:04,280need to do is just turn the temperature 48400:19:04,280 --> 00:19:06,080down and it's not going to boil over, 48500:19:07,760 --> 00:19:09,800OK. So that's really, you know, hopefully 48600:19:09,800 --> 00:19:12,240what I'm trying to help you to do is. 48700:19:12,640 --> 00:19:15,040Boil the water without making a massive 48800:19:15,040 --> 00:19:17,040mess. I mean, bringing that breath of 48900:19:17,040 --> 00:19:19,560fresh sails into your business without 49000:19:20,160 --> 00:19:22,800losing your shit and having a meltdown 49100:19:22,840 --> 00:19:25,800every day. OK, so that's what I wanted 49200:19:25,800 --> 00:19:27,120to share with you today, is how to 49300:19:27,120 --> 00:19:30,080navigate the holiday season, both in your 49400:19:30,080 --> 00:19:32,280business and in your personal life, with 49500:19:32,360 --> 00:19:34,080a little more ease and a little more 49600:19:34,160 --> 00:19:36,960grace and a little more space. So 49700:19:37,840 --> 00:19:40,760if you don't know and now you will. The 49800:19:40,880 --> 00:19:43,760Breathe to Succeed Breathwork 49900:19:43,840 --> 00:19:46,480bundle that takes you through ten 50000:19:46,840 --> 00:19:48,960of these incredible power pauses, where 50100:19:48,960 --> 00:19:51,360you'll learn how to use your breath in so 50200:19:51,360 --> 00:19:53,760many different ways for three 50300:19:53,760 --> 00:19:56,720different needs 50400:19:56,720 --> 00:19:59,360or situations you might find yourself in. 50500:19:59,360 --> 00:20:01,920In this season, I've designed the session 50600:20:01,920 --> 00:20:03,600so they're completely different. They're 50700:20:03,600 --> 00:20:06,56010 minutes. And we've had people go 50800:20:06,560 --> 00:20:08,880from a one to a 10 in just the course of 50900:20:08,880 --> 00:20:11,280the 10 minutes. A1 to like freaking out 51000:20:11,440 --> 00:20:13,880to a zend out, blissed out nine in just 51100:20:13,880 --> 00:20:16,48010 minutes. That's how impactful power 51200:20:16,480 --> 00:20:18,120pauses are. That's how impactful your 51300:20:18,120 --> 00:20:19,960breath is. Remember, I it's like the 51400:20:19,960 --> 00:20:21,760literally the Swiss Army knife tool of 51500:20:21,760 --> 00:20:24,160life when you know how to use it, right?A 51600:20:24,160 --> 00:20:25,680Swiss Army knife tool can be a little 51700:20:25,680 --> 00:20:26,960overwhelming. If you look at it, you're 51800:20:26,960 --> 00:20:28,240like, I don't even know what that part's 51900:20:28,240 --> 00:20:30,120for. What do you do with that part?So 52000:20:30,120 --> 00:20:32,760when you know how to use the 52100:20:32,760 --> 00:20:35,240tool. Like you'll learn in the Breathe to 52200:20:35,240 --> 00:20:37,960Succeed bundle, it is literally 52300:20:37,960 --> 00:20:40,280becomes your go-to for everything, right? 52400:20:40,280 --> 00:20:41,880Just like how people are with Swiss Army 52500:20:41,880 --> 00:20:43,280knives. Like people that use Swiss Army 52600:20:43,280 --> 00:20:45,960knives can use it literally, 52700:20:45,960 --> 00:20:48,560probably to, I don't know what, perform 52800:20:48,560 --> 00:20:51,200surgery if they needed to. I should hope 52900:20:51,200 --> 00:20:53,040it's sterilized, but you know what I mean? 53000:20:53,360 --> 00:20:55,920I was looking for a not freaky 53100:20:55,920 --> 00:20:56,480analogy. 53200:20:59,440 --> 00:21:01,760Anyways, I hope you're laughing. So 53300:21:02,080 --> 00:21:04,160yes, the Breathe to Succeed Breathwork 53400:21:04,160 --> 00:21:06,000Bundle is only available during the 53500:21:06,000 --> 00:21:08,000holiday season because it's designed for 53600:21:08,000 --> 00:21:10,880the holiday season. So it's go only go 53700:21:10,880 --> 00:21:13,200only. There we go. Going to 53800:21:13,280 --> 00:21:16,240only be available until 11/11. 53900:21:16,280 --> 00:21:18,560OK, so November 11th. So if you're 54000:21:18,560 --> 00:21:20,560listening to this episode before then, 54100:21:20,560 --> 00:21:22,560make sure to grab it. Cause guess what? 54200:21:22,840 --> 00:21:25,520When you grab it for 11 bucks, you have 54300:21:25,520 --> 00:21:28,160lifetime access to it. And you can use it 54400:21:28,160 --> 00:21:29,800all year round, not just during the 54500:21:29,800 --> 00:21:32,360holidays, because I bet once you get to 54600:21:32,360 --> 00:21:34,040experience these, you're going to want to 54700:21:34,040 --> 00:21:35,840use them because they are that powerful. 54800:21:36,720 --> 00:21:39,360But if you're happening to listen to this 54900:21:39,360 --> 00:21:42,120later in the future, beyond November 55000:21:42,120 --> 00:21:44,40011th and it's not available anymore, 55100:21:46,080 --> 00:21:48,080it will be next year. But reach out to me 55200:21:48,080 --> 00:21:49,760cause I have other things for you that I 55300:21:49,920 --> 00:21:51,360cause I want you to have one of these 55400:21:51,360 --> 00:21:53,280tools. OK, so if you're in the future and 55500:21:53,280 --> 00:21:54,800you can't grab the breeds to succeed. 55600:21:55,400 --> 00:21:56,880Breath work bundle from the link in the 55700:21:56,880 --> 00:21:59,440show notes, then DM me and I'll make sure 55800:21:59,440 --> 00:22:01,000to hook you up with something else 55900:22:01,000 --> 00:22:02,320because I don't want you freaking out 56000:22:02,320 --> 00:22:05,280over there. So thank you so 56100:22:05,280 --> 00:22:07,840much for listening to this incredible 56200:22:07,840 --> 00:22:09,680episode. I hope it was insightful. I hope 56300:22:09,680 --> 00:22:11,520it was incredible for you. I hope it 56400:22:11,520 --> 00:22:13,200helps you to navigate Black Friday and 56500:22:13,200 --> 00:22:14,520the holiday hecticness with the 56600:22:14,720 --> 00:22:17,680smoothness of Santa on his sleigh 56700:22:18,000 --> 00:22:20,880by really using these tools, right?I hope 56800:22:20,880 --> 00:22:23,120it helps you get inspired, get a little 56900:22:23,120 --> 00:22:26,000better. Innovation in your 57000:22:26,000 --> 00:22:27,920own routine and rituals. Because, you 57100:22:27,920 --> 00:22:29,440know, just cause it's the holidays 57200:22:29,440 --> 00:22:30,800doesn't mean it has to all fly out the 57300:22:30,800 --> 00:22:32,000window and you got to wait till New 57400:22:32,000 --> 00:22:34,720Year's to do anything for yourself. That 57500:22:34,720 --> 00:22:37,000sounds silly, doesn't it?But sometimes 57600:22:37,000 --> 00:22:39,120that's what people do and it's OK. But 57700:22:39,440 --> 00:22:41,440not you, right?No. Well, cause you care 57800:22:41,440 --> 00:22:44,160about how you feel. HuhYeah, I know. I 57900:22:44,160 --> 00:22:46,680just, you know, just asking. So thank you 58000:22:46,680 --> 00:22:47,960for being part of this incredible 58100:22:47,960 --> 00:22:49,680movement. I love you so much. Have a 58200:22:49,680 --> 00:22:51,040great rest of your day. Take care.

Are you ready to make your vision board your reality? Whether you're embarking on an exciting new chapter in your life or simply want to enhance your current flow, this podcast is a must-listen for anyone ready for personal growth and mindset mastery. Tune in to discover: The Missing Link: Uncover the crucial elements your affirmations have been lacking and learn how to implement them for rapid results. Morning Routine Magic: Get a powerful practice that will amplify your AM ritual, setting you up for daily success and joyful energy! Undercover Magic: How to create the most open and receptive state in your nervous system to be a match for all the abundance and opportunities you're dreaming of! 🎄 Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11 right here:  https://bit.ly/BTSNOV2024   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:04,480 --> 00:00:06,960It was the first thing you did, and the 200:00:06,960 --> 00:00:09,680last thing you'll do. You're doing it 300:00:09,680 --> 00:00:12,480right now. And the more you do it, 400:00:12,720 --> 00:00:14,600the better. What 500:00:15,520 --> 00:00:18,080is it you know? 600:00:21,360 --> 00:00:23,120It is your breath. 700:00:24,560 --> 00:00:27,520Welcome, welcome back to another episode 800:00:27,560 --> 00:00:29,680of the Purposeful Powerhouse podcast. 900:00:29,920 --> 00:00:32,480Today I'm going to teach you a practice 1000:00:32,480 --> 00:00:34,960from the Rise and Vibe movement that you 1100:00:34,960 --> 00:00:37,440can use to breathe new life 1200:00:38,240 --> 00:00:41,040into your life, into your business, 1300:00:41,040 --> 00:00:43,920into yourself, into your identity, your 1400:00:43,920 --> 00:00:46,160habits, your beliefs, whatever it is. 1500:00:46,160 --> 00:00:48,800Maybe you're writing a new chapter of 1600:00:48,800 --> 00:00:51,600your life. I'm excited to teach you this 1700:00:51,920 --> 00:00:54,680incredible practice that 1800:00:54,680 --> 00:00:57,520until now I've only shared with community 1900:00:57,520 --> 00:00:59,800members inside the Rise and Vibe. 2000:01:00,160 --> 00:01:03,120Movement. So if you're 2100:01:03,120 --> 00:01:06,040like me, you probably love yourself 2200:01:06,040 --> 00:01:09,000some affirmations, don't you?Saying 2300:01:09,000 --> 00:01:10,600those positive, encouraging, 2400:01:10,600 --> 00:01:13,120inspirational, uplifting thoughts to 2500:01:13,120 --> 00:01:15,840yourself?Yes. It's good. 2600:01:16,000 --> 00:01:18,560It's good. Yeah, it is. But if you've 2700:01:18,560 --> 00:01:20,680been listening to the show for a 2800:01:20,680 --> 00:01:23,600while, or even if this is your first 2900:01:23,600 --> 00:01:26,560episode, as a reminder to you, well, that 3000:01:26,560 --> 00:01:29,520clear intention that is the affirmation 3100:01:29,520 --> 00:01:31,760positive thought statement 3200:01:32,320 --> 00:01:35,000is important because it's the electrical 3300:01:35,000 --> 00:01:36,920signal that gets sent out into the 3400:01:36,960 --> 00:01:39,840universe. What makes those 3500:01:39,840 --> 00:01:42,640statements even more powerful 3600:01:43,520 --> 00:01:46,440is. Dropping into the 3700:01:46,640 --> 00:01:48,640elevated emotional state that they 3800:01:48,640 --> 00:01:51,600activate within you because everything is 3900:01:51,600 --> 00:01:53,520energy. That's all there is to it. Match 4000:01:53,520 --> 00:01:55,920the frequency of the reality you desire, 4100:01:56,160 --> 00:01:58,320and it cannot help but be yours, said 4200:01:58,640 --> 00:02:00,200someone incredible. That's often 4300:02:00,200 --> 00:02:01,720attributed to Einstein, but it's not 4400:02:01,720 --> 00:02:03,280necessarily him. There's a little bit of 4500:02:03,280 --> 00:02:04,840a debate around that statement. But 4600:02:04,840 --> 00:02:07,560anyways, it's all energy, baby, is when 4700:02:07,560 --> 00:02:10,480it gets back to the elevated 4800:02:10,480 --> 00:02:12,960emotional state of that 4900:02:12,960 --> 00:02:15,680statement. Is the magnetic 5000:02:15,680 --> 00:02:18,360pull that activates within you 5100:02:18,960 --> 00:02:21,280the opportunities, the thoughts, the 5200:02:21,280 --> 00:02:24,080energetic state, the vibrational state, 5300:02:24,400 --> 00:02:26,720the way and state of being inside your 5400:02:26,720 --> 00:02:29,600nervous system, which is that where you 5500:02:29,760 --> 00:02:32,560attract from. So what am I saying 5600:02:32,560 --> 00:02:35,280here?What I want you to do is 5700:02:35,280 --> 00:02:38,280when you are declaring something to 5800:02:38,280 --> 00:02:40,760yourself in that positive tone, like you 5900:02:40,760 --> 00:02:43,120would with an affirmation, if you want to 6000:02:43,120 --> 00:02:45,760make it a power statement, if you want to 6100:02:45,760 --> 00:02:47,920make it even more impactful and 6200:02:47,920 --> 00:02:50,560purposeful, because after all, you are a 6300:02:50,560 --> 00:02:53,360purposeful powerhouse, then 6400:02:53,600 --> 00:02:56,560we want to drop into the felt sense of 6500:02:56,560 --> 00:02:59,080it. It's different for you to 6600:02:59,120 --> 00:03:02,040say I am powerful. And 6700:03:02,040 --> 00:03:04,720for you to feel the ground underneath 6800:03:04,720 --> 00:03:07,480you, your legs, the energy in your body 6900:03:07,480 --> 00:03:09,680and in your torso, pull your shoulders 7000:03:09,680 --> 00:03:12,240back and say I 7100:03:12,400 --> 00:03:15,280am powerful. Try it with me. Just 7200:03:15,280 --> 00:03:16,800casually say it in your head. I am 7300:03:16,800 --> 00:03:19,280powerful. And then I want you to 7400:03:19,520 --> 00:03:21,680sit or stand up tall, lift your chest up, 7500:03:21,960 --> 00:03:23,640engage your belly a little bit, squeeze 7600:03:23,640 --> 00:03:25,520your butt and, you know, pull yourself 7700:03:25,520 --> 00:03:27,840into that confident power pose and then 7800:03:27,840 --> 00:03:30,480say it. Do you feel the difference? 7900:03:30,560 --> 00:03:33,480Let me know. So that's not even what 8000:03:33,480 --> 00:03:34,880I'm gonna teach you today, and that's 8100:03:34,880 --> 00:03:36,680just something that you can start to 8200:03:36,680 --> 00:03:39,640integrate. But the 8300:03:40,240 --> 00:03:43,200work that's even more impactful, 8400:03:43,280 --> 00:03:46,240more deeper, if you will, 8500:03:46,720 --> 00:03:49,520is when you bring 8600:03:49,520 --> 00:03:52,440your breath into it, right?When 8700:03:52,440 --> 00:03:55,280you. Breathe new 8800:03:55,280 --> 00:03:57,680life into these power 8900:03:57,680 --> 00:04:00,640statements and into the reality 9000:04:00,640 --> 00:04:02,240that you're living into, that you're 9100:04:02,240 --> 00:04:05,200co-creating. That is the vision that 9200:04:05,200 --> 00:04:07,160you see for yourself and your life and 9300:04:07,160 --> 00:04:08,680your relationships and your business and 9400:04:08,680 --> 00:04:10,360your work and your creative outlets and 9500:04:10,360 --> 00:04:13,080all those things is how can you 9600:04:13,080 --> 00:04:15,840begin to make that 9700:04:16,080 --> 00:04:18,520your reality by living into it 9800:04:18,520 --> 00:04:21,040today?I'm gonna share. 9900:04:21,440 --> 00:04:23,920The purposeful powerhouse practice with 10000:04:23,920 --> 00:04:26,800you. You know, I love my alliterations, 10100:04:27,280 --> 00:04:30,000but really it's to remember 10200:04:30,000 --> 00:04:32,480that the future that we create 10300:04:33,120 --> 00:04:35,600is based on the reality that we are 10400:04:35,600 --> 00:04:37,920living into today. So if we want to have 10500:04:37,920 --> 00:04:40,000the same situation as we did yesterday, 10600:04:40,240 --> 00:04:41,760then we do the same thing we did 10700:04:41,760 --> 00:04:43,840yesterday. So that's why it's really 10800:04:43,840 --> 00:04:46,160important to begin to become aware of 10900:04:46,160 --> 00:04:47,560your habits, become aware of your 11000:04:47,560 --> 00:04:49,680beliefs. The identities that you're 11100:04:49,680 --> 00:04:51,440subscribing to by these statements that 11200:04:51,440 --> 00:04:54,080you're making in your mind as thoughts or 11300:04:54,080 --> 00:04:56,800out loud as statements, and really be 11400:04:56,800 --> 00:04:59,360intentional with your energy and with 11500:04:59,360 --> 00:05:01,760your focus. And that's really what we do 11600:05:01,760 --> 00:05:03,360inside the Rise and Vibe movement is 11700:05:03,360 --> 00:05:05,840create an amplified morning routine that 11800:05:05,840 --> 00:05:07,680allows you to do all of this in a really 11900:05:07,680 --> 00:05:10,640efficient way. That really is a a moving 12000:05:10,640 --> 00:05:12,720manifestation practice that allows you to 12100:05:12,720 --> 00:05:14,720set the tone for the whole day. You know, 12200:05:15,040 --> 00:05:16,560gets you all sorts of fired up and 12300:05:16,560 --> 00:05:17,920strutting into your day, feeling so 12400:05:17,920 --> 00:05:19,960amazing and creating this incredible life 12500:05:19,960 --> 00:05:21,320for yourself that you look around and 12600:05:21,320 --> 00:05:23,400realize, oh, limonly, I'm living in my 12700:05:23,400 --> 00:05:25,560vision board. So that's really the work 12800:05:25,560 --> 00:05:26,800that we do inside the Rise and Vibe 12900:05:26,800 --> 00:05:29,240movement. But one of the really 13000:05:29,240 --> 00:05:32,000impactful tools to do that 13100:05:32,800 --> 00:05:34,880is yes, the power statement is that 13200:05:34,880 --> 00:05:37,360activation of the felt sense of 13300:05:37,680 --> 00:05:39,280whatever it is, right?If you are 13400:05:39,280 --> 00:05:42,160confident or whatever, activating that 13500:05:42,160 --> 00:05:43,920because it's the combined 13600:05:44,960 --> 00:05:47,840effort, if you will, of the the 13700:05:47,840 --> 00:05:50,000state within your body and the clear 13800:05:50,000 --> 00:05:52,560intention in your mind. But 13900:05:53,440 --> 00:05:56,000what is the purposeful 14000:05:56,000 --> 00:05:58,720powerhouse practice?And how can you use 14100:05:58,720 --> 00:06:01,600it to not only co-create this incredible 14200:06:01,600 --> 00:06:04,480reality for yourself, but to breathe life 14300:06:04,480 --> 00:06:06,800into something new?And also to, you know, 14400:06:06,800 --> 00:06:09,680start the day with a breath of fresh air, 14500:06:09,680 --> 00:06:11,120if you will. I'm thinking of like all the 14600:06:11,120 --> 00:06:13,120breath analogies. Stop me now. I didn't 14700:06:13,120 --> 00:06:14,720even look it up before. I probably should 14800:06:14,720 --> 00:06:16,320for my next episode, cause you know, I'm 14900:06:16,320 --> 00:06:18,000all about the breath right now. Because 15000:06:18,000 --> 00:06:19,800PS:. Have you checked out Breathe to 15100:06:19,800 --> 00:06:21,840Succeed yet?People are loving it, but 15200:06:21,840 --> 00:06:22,960we'll talk more about that in a minute. 15300:06:23,200 --> 00:06:26,080But the PPP. 15400:06:26,480 --> 00:06:29,200OK, so the PPPI love alliterations. I 15500:06:29,200 --> 00:06:31,280love what are those acronyms? 15600:06:32,720 --> 00:06:35,120So your purposeful powerhouse practice 15700:06:35,680 --> 00:06:38,480really makes use of those statements, 15800:06:38,640 --> 00:06:41,080right?And and so now you know you want 15900:06:41,080 --> 00:06:42,640to, you know, go deeper than affirmations 16000:06:42,640 --> 00:06:43,760and activate them with the power 16100:06:43,760 --> 00:06:44,920statement. So where do you get those 16200:06:44,920 --> 00:06:46,720from, right?You don't want to just, you 16300:06:46,720 --> 00:06:48,640know, copy them off the Internet. I mean, 16400:06:48,640 --> 00:06:50,760you could, but they are far more 16500:06:50,760 --> 00:06:52,720impactful if they come from your vision. 16600:06:53,440 --> 00:06:55,120What do I mean?Well, connecting to the 16700:06:55,120 --> 00:06:56,840version of you that's living in that 16800:06:56,840 --> 00:06:58,680vision, right?When we know from quantum 16900:06:58,680 --> 00:07:00,960physics that all realities exist, exist 17000:07:00,960 --> 00:07:03,000simultaneously, and that there's multiple 17100:07:03,000 --> 00:07:04,960timelines happening right now, and that 17200:07:04,960 --> 00:07:07,200you can tap into that awareness because 17300:07:07,200 --> 00:07:09,600that's the the creative life force of the 17400:07:09,600 --> 00:07:11,520universe that is expressing itself 17500:07:11,520 --> 00:07:14,320through you. You can tap into that. If I 17600:07:14,320 --> 00:07:16,400lost you, go back and listen again, 17700:07:16,400 --> 00:07:18,880because it's not crazy talk. 17800:07:19,040 --> 00:07:21,120It's science. It's quantum physics. 17900:07:22,480 --> 00:07:25,040And it's really freaking cool. So 18000:07:25,840 --> 00:07:27,840you can leave it as science, or you can 18100:07:27,840 --> 00:07:30,400say, oh, I'm connecting to my higher self 18200:07:30,480 --> 00:07:32,800and, you know, I'm exploring and I'm 18300:07:32,800 --> 00:07:34,560using my imagination for what I would 18400:07:34,560 --> 00:07:36,560like to create for my life. OK, whatever 18500:07:36,560 --> 00:07:38,720category you land in, you might be 18600:07:38,720 --> 00:07:40,920somewhere in the middle. It's really the 18700:07:40,920 --> 00:07:42,600same thing, but it's OK. You know, 18800:07:42,600 --> 00:07:44,840wherever your belief system lies. Maybe 18900:07:44,840 --> 00:07:46,160you're talking to God, I don't know, 19000:07:46,160 --> 00:07:48,160whatever you want to call it. OK, so 19100:07:48,240 --> 00:07:50,560connecting to that. That 19200:07:50,560 --> 00:07:52,800vision that you see for yourself, the 19300:07:52,800 --> 00:07:54,320goals that you're setting, if you will, 19400:07:54,680 --> 00:07:57,120and looking at that from the perspective 19500:07:57,120 --> 00:07:59,280of the version of you that you get to 19600:07:59,280 --> 00:08:01,640become, to make that your reality, to 19700:08:01,640 --> 00:08:03,840live into that and and looking at that 19800:08:03,840 --> 00:08:06,080future version of you and you know, maybe 19900:08:06,080 --> 00:08:08,720you feel this as insight that you get. 20000:08:08,720 --> 00:08:10,560Maybe it's. You know, you look at other 20100:08:10,560 --> 00:08:12,560successful people that have done similar 20200:08:12,560 --> 00:08:14,080things and you look at what their 20300:08:14,080 --> 00:08:15,840qualities and characteristics are and you 20400:08:15,840 --> 00:08:17,720want to model those for yourself. So 20500:08:17,720 --> 00:08:19,360there's a lot of ways that you can get 20600:08:19,360 --> 00:08:21,760this information. And of course, inside 20700:08:21,760 --> 00:08:23,360Rise and Vibe Movement, we go really deep 20800:08:23,360 --> 00:08:25,120and we explore into this in a lot of 20900:08:25,120 --> 00:08:26,880different ways. But I'll just give you 21000:08:26,880 --> 00:08:29,280that as a starting point of, you know, 21100:08:29,280 --> 00:08:32,160connecting to what you want to have 21200:08:32,160 --> 00:08:34,040happen in your life and how you want to 21300:08:34,040 --> 00:08:36,840feel. Right. Of like, what's important to 21400:08:36,840 --> 00:08:39,840you?What are your values?And so 21500:08:40,240 --> 00:08:42,720those are some starting points of, 21600:08:43,280 --> 00:08:46,000you know, for example, I 21700:08:46,800 --> 00:08:49,680maintain the gain and I celebrate my win. 21800:08:49,680 --> 00:08:52,560So maintaining the gain means. We look 21900:08:52,560 --> 00:08:54,240from a growth perspective and we want to 22000:08:54,240 --> 00:08:56,080look for the ways that we win and we look 22100:08:56,080 --> 00:08:58,320for the ways that we are gaining and 22200:08:58,320 --> 00:09:00,960growing and learning rather than the gap, 22300:09:00,960 --> 00:09:02,720right. The gap is, oh, I don't have what 22400:09:02,720 --> 00:09:04,960I want and I'm stuck. So, you know, I 22500:09:04,960 --> 00:09:06,640maintain the gain and I celebrate my 22600:09:06,640 --> 00:09:09,160wins. And so for me, that's that's from 22700:09:09,160 --> 00:09:11,680my vision because the version of me that 22800:09:11,680 --> 00:09:14,640I am becoming and that I already am deep 22900:09:14,640 --> 00:09:17,440in my soul celebrates and is, 23000:09:17,760 --> 00:09:20,720you know, really. Looks for 23100:09:20,720 --> 00:09:22,720the lessons, looks for the growth, looks 23200:09:22,720 --> 00:09:24,480for the opportunities. And that's 23300:09:24,480 --> 00:09:26,320something that I'm really intentionally 23400:09:26,320 --> 00:09:28,800practicing now. And so, you know, 23500:09:28,800 --> 00:09:31,040something like that, that to me is more 23600:09:31,200 --> 00:09:33,800meaningful than I speak kindly to 23700:09:33,800 --> 00:09:36,160myself, which is also really meaningful. 23800:09:36,560 --> 00:09:39,520But it's also like, how can you make 23900:09:39,520 --> 00:09:42,480it feel like, yeah, that's 24000:09:42,480 --> 00:09:44,480me. I want to say that to myself. That 24100:09:44,480 --> 00:09:47,120means a lot to me. And so also, 24200:09:47,760 --> 00:09:49,800you know, when you. Are looking at the 24300:09:49,800 --> 00:09:51,480vision that you have. And so, for 24400:09:51,480 --> 00:09:53,800example, for me, one of the 24500:09:54,640 --> 00:09:56,480the ways that I really want to use my 24600:09:56,480 --> 00:09:58,280gifts, use my tools through the Rise and 24700:09:58,280 --> 00:10:01,280Buy movement is to continue to make it a 24800:10:01,280 --> 00:10:03,200global movement. It's already that, which 24900:10:03,200 --> 00:10:04,880is so amazing. And that's something that, 25000:10:04,960 --> 00:10:06,800you know, as a realization and as an 25100:10:06,800 --> 00:10:08,800identity shift, I practiced for a long 25200:10:08,800 --> 00:10:11,680time, but now it's true is I 25300:10:11,680 --> 00:10:14,080lead a global movement of over 25400:10:14,080 --> 00:10:16,560500 incredible beings who 25500:10:16,800 --> 00:10:18,760show up for themselves first every day. 25600:10:19,360 --> 00:10:21,120And so that's something that is from my 25700:10:21,120 --> 00:10:23,280vision that I use as a power statement. 25800:10:23,680 --> 00:10:25,600OK. So that's where I want you to get 25900:10:25,600 --> 00:10:27,920these statements from for this purposeful 26000:10:27,920 --> 00:10:29,800powerhouse practice. So you're going to 26100:10:29,800 --> 00:10:31,360create those power statements for 26200:10:31,360 --> 00:10:34,240yourself. You're going to look at that 26300:10:34,240 --> 00:10:36,480from the perspective of, OK, So what are 26400:10:36,480 --> 00:10:39,200some habits that you want to have like I I 26500:10:39,680 --> 00:10:41,960I jump out of bed and I do my morning 26600:10:41,960 --> 00:10:43,600routine, you know, or whatever it is, 26700:10:43,600 --> 00:10:46,040right?And then what beliefs that you want 26800:10:46,040 --> 00:10:47,640to have for yourself, maybe surrounding 26900:10:47,640 --> 00:10:50,640your business or the value of what you're 27000:10:50,640 --> 00:10:53,120doing or certain identities that you 27100:10:53,120 --> 00:10:55,120want. You know, for example, I am 27200:10:55,120 --> 00:10:56,960successful and impactful because I share 27300:10:56,960 --> 00:10:58,760my gifts in service of others. Like stuff 27400:10:58,760 --> 00:11:01,280like that. OK, I'm basically reading you 27500:11:01,280 --> 00:11:03,040my whole statement from my memory right 27600:11:03,040 --> 00:11:05,600now, but that's OK. I want you to have 27700:11:05,600 --> 00:11:07,680examples. And so the 27800:11:07,680 --> 00:11:10,480practice so that you 27900:11:10,480 --> 00:11:13,280can use these layers 28000:11:13,280 --> 00:11:16,160because you know that your breath 28100:11:16,480 --> 00:11:19,240is the most powerful tool you have to 28200:11:19,240 --> 00:11:21,360regulate your nervous system and create 28300:11:21,360 --> 00:11:23,600safety. And when you create 28400:11:23,600 --> 00:11:26,320safety, that's where change happens, 28500:11:26,320 --> 00:11:28,200right?Because change only happens at the 28600:11:28,200 --> 00:11:30,600speed of safety in our body, because if 28700:11:30,600 --> 00:11:32,920it's not perceived as safe and 28800:11:32,920 --> 00:11:35,840familiar instinctively. Your 28900:11:35,840 --> 00:11:38,080brain and body and nervous system will 29000:11:38,320 --> 00:11:40,120kick up all sorts of resistance to 29100:11:40,120 --> 00:11:41,800protect you. And that's where the 29200:11:42,400 --> 00:11:44,280patterns of self-protection and 29300:11:44,280 --> 00:11:46,480self-sabotage typically get kicked in and 29400:11:46,480 --> 00:11:48,400kicked up, right?And so those different 29500:11:48,400 --> 00:11:50,760patterns of that, you know, inner 29600:11:50,760 --> 00:11:52,960critic or perfectionism or 29700:11:52,960 --> 00:11:55,960overworking or being hyper-vigilant about 29800:11:55,960 --> 00:11:57,760things like that's where that can get 29900:11:57,760 --> 00:11:59,760kicked up. And so 30000:12:00,240 --> 00:12:03,120when you start the day by dropping 30100:12:03,120 --> 00:12:06,000into this practice and. Regulating 30200:12:06,000 --> 00:12:08,480yourself through this steady, even 30300:12:08,480 --> 00:12:11,200breath, you literally 30400:12:11,520 --> 00:12:14,160are planting these seeds in very, 30500:12:14,160 --> 00:12:17,120very fertile soil. OK, 30600:12:17,120 --> 00:12:19,560so if your life is a garden, right? 30700:12:20,080 --> 00:12:22,400If your life is a garden and you want 30800:12:22,400 --> 00:12:24,680these beautiful fruits and 30900:12:24,680 --> 00:12:27,320flowers to grow right, your vision to 31000:12:27,320 --> 00:12:30,000expand and to grow, we need to plant the 31100:12:30,000 --> 00:12:32,200seeds for it. And then of course, nurture 31200:12:32,200 --> 00:12:33,520it with your actions and your energy and 31300:12:33,520 --> 00:12:35,200your thoughts. That's a whole other 31400:12:35,200 --> 00:12:37,760episode, but plant the seeds for it 31500:12:38,560 --> 00:12:40,400in this very 31600:12:40,720 --> 00:12:43,440receptive environment, right?You wouldn't 31700:12:43,440 --> 00:12:45,600plant seeds for your 31800:12:45,920 --> 00:12:48,880carrots in sandy, 31900:12:48,880 --> 00:12:51,600rocky soil, right?You would plant the 32000:12:51,600 --> 00:12:54,240seeds in soil that you've turned up and 32100:12:54,240 --> 00:12:55,960you've nourished and you've watered and 32200:12:55,960 --> 00:12:57,640you've put all some organic malts and. 32300:12:58,360 --> 00:13:00,240Whatever. I'm not a gardener, but you 32400:13:00,240 --> 00:13:02,600know, I have a general idea. And so you 32500:13:02,600 --> 00:13:04,720would create that beautiful, really 32600:13:04,720 --> 00:13:07,440hospitable, nurturing environment. 32700:13:07,680 --> 00:13:09,200And that's essentially what this practice 32800:13:09,200 --> 00:13:11,440is, is that you're planting the seeds of 32900:13:11,440 --> 00:13:13,720your vision in your heart and in your 33000:13:13,720 --> 00:13:15,840life and in your very 33100:13:15,840 --> 00:13:18,560spacious, regulated nervous system 33200:13:19,680 --> 00:13:21,200through this practice. And that's 33300:13:21,200 --> 00:13:23,200powerful and you're doing it on 33400:13:23,440 --> 00:13:26,200purpose, right?So that is the. 33500:13:26,960 --> 00:13:28,920The practice that I really want to share. 33600:13:29,000 --> 00:13:31,520So what is it, right?So 33700:13:31,840 --> 00:13:34,800it is really a very, very 33800:13:35,520 --> 00:13:38,080incredible way. So you've created that 33900:13:38,800 --> 00:13:41,120proclamation, if you will, right?So 34000:13:41,440 --> 00:13:44,360this, this proclamation, this decision 34100:13:44,360 --> 00:13:46,160of all of these different things, right? 34200:13:46,160 --> 00:13:47,680All of those power statements that we 34300:13:47,680 --> 00:13:50,480just talked about. So what you're going 34400:13:50,480 --> 00:13:53,360to do is in your 34500:13:53,360 --> 00:13:55,600morning routine or sometime throughout 34600:13:55,600 --> 00:13:58,040the day. You get 34700:13:58,040 --> 00:13:59,280yourself into a 34800:14:00,720 --> 00:14:02,560comfortable position. Again, once you get 34900:14:02,560 --> 00:14:03,920familiar with this, you can do this 35000:14:03,920 --> 00:14:06,240walking your doggy. You can do this as 35100:14:06,240 --> 00:14:09,200you move, as you dance. And so it's 35200:14:09,200 --> 00:14:12,160totally, it's up to you, OK?And So 35300:14:12,160 --> 00:14:14,800what we what we do is 35400:14:14,800 --> 00:14:17,120we first, we always 35500:14:17,120 --> 00:14:19,600start everything we do. 35600:14:20,240 --> 00:14:23,120In with in my work and in my sessions and 35700:14:23,120 --> 00:14:25,360in the rise and by movement by dropping 35800:14:25,440 --> 00:14:27,600in. And what do I mean by dropping in?I 35900:14:27,600 --> 00:14:30,240mean bringing your awareness and your 36000:14:30,240 --> 00:14:32,760intention and your attention, the 36100:14:32,760 --> 00:14:35,640original AI, dropping that into 36200:14:36,160 --> 00:14:39,040your center to connect 36300:14:39,920 --> 00:14:42,640to your higher self, your 36400:14:42,640 --> 00:14:44,360true self, to connect to the present 36500:14:44,360 --> 00:14:46,080moment, whatever, however you describe 36600:14:46,080 --> 00:14:48,880that, right?And so we we first start by 36700:14:48,880 --> 00:14:51,360really dropping in to that center point 36800:14:51,360 --> 00:14:54,320within yourself and taking a few 36900:14:54,320 --> 00:14:56,480slow and steady 37000:14:56,480 --> 00:14:59,360breaths, right, to get yourself 37100:14:59,360 --> 00:15:01,600already in that steady 37200:15:01,680 --> 00:15:04,000state. And 37300:15:04,520 --> 00:15:07,200what we do then is 37400:15:07,520 --> 00:15:09,440keeping your breath right. And we've 37500:15:09,440 --> 00:15:11,600talked in other episodes about that 37600:15:11,600 --> 00:15:14,320steady, consistent rhythm to the breath. 37700:15:14,320 --> 00:15:16,800So we want to start with that. And really 37800:15:16,800 --> 00:15:18,680drop into that place within yourself 37900:15:18,680 --> 00:15:21,320where you feel deeply connected to 38000:15:22,080 --> 00:15:24,520that stillness, to your heart space, to, 38100:15:25,200 --> 00:15:26,920you know, your center. However you 38200:15:26,920 --> 00:15:29,920describe that, i.e., you quiet 38300:15:29,920 --> 00:15:31,840the mind and you come into the body. 38400:15:32,320 --> 00:15:34,800And from that place 38500:15:34,960 --> 00:15:37,600we breathe in that steady, 38600:15:37,600 --> 00:15:40,240smooth rhythm. We take an in 38700:15:40,240 --> 00:15:43,080breath. And 38800:15:43,080 --> 00:15:45,200then as you drop into the first 38900:15:45,200 --> 00:15:47,920statement, whatever that is, I 39000:15:48,000 --> 00:15:50,560live from my wholeness, for example, 39100:15:51,120 --> 00:15:53,440I would say to myself, so I would breathe 39200:15:53,440 --> 00:15:53,760in 39300:15:56,640 --> 00:15:58,800and I would stay in my center. And as I 39400:15:58,800 --> 00:16:01,720breathe out, I repeat the statement and 39500:16:01,720 --> 00:16:04,080I feel into the energy of it. 39600:16:04,560 --> 00:16:07,200I live from my wholeness. 39700:16:08,000 --> 00:16:09,720And I stay connected to that feeling in 39800:16:09,720 --> 00:16:12,400my heart as I take another full, complete 39900:16:12,400 --> 00:16:15,000breath, feeling that feeling 40000:16:15,000 --> 00:16:16,080expand within me. 40100:16:19,680 --> 00:16:22,480I stay in that feeling. And you can 40200:16:22,480 --> 00:16:24,240do this, you know, depending on how much 40300:16:24,240 --> 00:16:26,400time you have, you can do this a few 40400:16:26,400 --> 00:16:28,440times. And the more you do that one and 40500:16:28,440 --> 00:16:30,920repeat it over and over the. The 40600:16:30,920 --> 00:16:33,680faster this becomes an anchored place for 40700:16:33,680 --> 00:16:36,400you, because through that repetition, it 40800:16:36,640 --> 00:16:38,840it really patterns that belief in your 40900:16:38,840 --> 00:16:40,840nervous system. It starts to create the 41000:16:41,200 --> 00:16:43,240the hard wiring in your brain through 41100:16:43,240 --> 00:16:45,200your neural pathways. There's all sorts 41200:16:45,200 --> 00:16:46,800of cool stuff that's happening literally 41300:16:46,800 --> 00:16:48,560deep in your body as you rewire your 41400:16:48,560 --> 00:16:51,280system. And so, you know, repeat it once, 41500:16:51,280 --> 00:16:53,480twice, bazillion times, however many 41600:16:53,480 --> 00:16:55,280times you want. But that's the the 41700:16:55,280 --> 00:16:57,680sequence of this powerhouse 41800:16:57,680 --> 00:16:59,760proclamation practice. So these are your 41900:16:59,760 --> 00:17:01,840proclamations. This is what you're doing 42000:17:01,840 --> 00:17:02,880for yourself. You're doing this 42100:17:02,880 --> 00:17:04,800purposefully every morning. So, for 42200:17:04,800 --> 00:17:07,360example, I'll just show you it again. I 42300:17:07,360 --> 00:17:10,080would move on to my next one. So we start 42400:17:10,080 --> 00:17:12,720with the in-breath from the center, your 42500:17:12,720 --> 00:17:14,000center. We breathe in. 42600:17:18,560 --> 00:17:21,280Pause. As you breathe out, feel the 42700:17:21,280 --> 00:17:24,240energy of it. I am leading 42800:17:24,240 --> 00:17:26,240a global movement of over 42900:17:26,720 --> 00:17:28,560500 people. 43000:17:31,440 --> 00:17:33,680I feel that in my body. I stay in the 43100:17:33,680 --> 00:17:35,920feeling as I take another full breath in 43200:17:35,920 --> 00:17:36,280and out. 43300:17:40,800 --> 00:17:42,800And then you just continue down the list 43400:17:42,800 --> 00:17:45,600of your proclamation. OK. And 43500:17:45,600 --> 00:17:47,760so, you know, I would really invite you 43600:17:47,760 --> 00:17:49,840to do this. 43700:17:50,920 --> 00:17:52,880Practice it like so create from the 43800:17:52,880 --> 00:17:55,120vision. Decide on these, you know, power 43900:17:55,120 --> 00:17:56,320statements that you have for yourself, 44000:17:56,320 --> 00:17:57,760these things that you want to proclaim, 44100:17:57,760 --> 00:17:59,520that you want to live into, that you want 44200:17:59,520 --> 00:18:02,520to make a contract for how you live 44300:18:02,520 --> 00:18:05,000and for how you show up. And so write 44400:18:05,000 --> 00:18:07,960those out and then do this practice 44500:18:07,960 --> 00:18:10,240as part of your morning routine to 44600:18:10,240 --> 00:18:12,720amplify your morning routine and 44700:18:12,720 --> 00:18:14,840amplify your affirmations really. And 44800:18:14,840 --> 00:18:17,520like, let's be real, take them to a whole 44900:18:17,520 --> 00:18:19,600other stratosphere. So. 45000:18:20,920 --> 00:18:23,920That you begin the day 45100:18:23,920 --> 00:18:26,320this way. You're so anchored in this 45200:18:26,320 --> 00:18:28,400place. This is your center. These seeds 45300:18:28,400 --> 00:18:31,040are planted in your heart, the fertile 45400:18:31,040 --> 00:18:33,920forest of the heart, if you will. I don't 45500:18:33,920 --> 00:18:35,440know. I hope that made sense. 45600:18:37,280 --> 00:18:39,360I live in Maui, so we have a fertile 45700:18:39,360 --> 00:18:40,720forest that is basically our 45800:18:40,720 --> 00:18:42,720surroundings, jungle, jungle, everywhere. 45900:18:43,120 --> 00:18:45,760So that's the practice. 46000:18:46,320 --> 00:18:48,480And I mean, the more consistent you are. 46100:18:49,280 --> 00:18:50,960The more you'll start to feel this, the 46200:18:50,960 --> 00:18:53,440more this will be your center. The more 46300:18:53,440 --> 00:18:55,160you will drop into this, the more you'll 46400:18:55,160 --> 00:18:57,800be able to access this place. And you 46500:18:57,800 --> 00:18:59,760start to recognize that although these 46600:18:59,760 --> 00:19:01,400are, you know, individual statements 46700:19:01,400 --> 00:19:03,520about the reality and the vision that 46800:19:03,520 --> 00:19:05,840you're creating for yourself, it's all 46900:19:05,840 --> 00:19:08,320one. And it starts to kind of breathe and 47000:19:08,320 --> 00:19:11,040move and be this center within yourself 47100:19:11,280 --> 00:19:14,040that you operate from because you are 47200:19:14,040 --> 00:19:16,400that. Right. You're 47300:19:16,400 --> 00:19:18,960activating it within yourself daily, 47400:19:18,960 --> 00:19:21,840hopefully, or frequently maybe. And so 47500:19:21,840 --> 00:19:24,800you are, you're anchored in it, and it 47600:19:24,800 --> 00:19:27,680is who you are. And as much as you are 47700:19:27,680 --> 00:19:30,320becoming this expanded version of 47800:19:30,320 --> 00:19:33,040yourself, even more authentically, that 47900:19:33,040 --> 00:19:34,800version of you already exists within you 48000:19:34,800 --> 00:19:36,800because you already have this knowledge, 48100:19:36,800 --> 00:19:38,440you already have this awareness, you 48200:19:38,440 --> 00:19:40,920already have this insights that you, you 48300:19:40,920 --> 00:19:42,400know, maybe feel like you're getting from 48400:19:42,400 --> 00:19:44,160the future, but you're getting from your 48500:19:44,320 --> 00:19:46,880yourself. Right. And so that's 48600:19:46,880 --> 00:19:48,480really, you know, as much as it's a 48700:19:48,480 --> 00:19:50,960practice of letting 48800:19:50,960 --> 00:19:53,400go and becoming even more 48900:19:53,400 --> 00:19:55,240authentically this, it's more of a 49000:19:55,240 --> 00:19:58,240remembering that this is one and who you 49100:19:58,240 --> 00:20:00,400already are. So 49200:20:01,280 --> 00:20:02,920that's really the practice. And that's 49300:20:02,920 --> 00:20:05,760how you breathe new life into each day, 49400:20:06,080 --> 00:20:08,720into, you know, maybe a new chapter, 49500:20:08,880 --> 00:20:11,040maybe a new version of yourself, maybe a 49600:20:11,040 --> 00:20:13,240new character that you are really wanting 49700:20:13,240 --> 00:20:15,200to live into and become. And it's. It's 49800:20:15,200 --> 00:20:16,880not a fake it till you make it. It's an 49900:20:17,120 --> 00:20:19,760it's an activation. It's a purposeful 50000:20:19,760 --> 00:20:21,840practice that makes you really 50100:20:22,640 --> 00:20:25,520fully connected to that truth and those 50200:20:25,520 --> 00:20:28,080knowings because you have it as a a 50300:20:28,480 --> 00:20:31,280felt experience. You have it as a as a 50400:20:31,280 --> 00:20:34,160way of being in that practice and what 50500:20:34,160 --> 00:20:35,600you practice you become. And it's not 50600:20:35,600 --> 00:20:37,280that you're just doing it in your morning 50700:20:37,280 --> 00:20:39,080routine and then bingo, bango, that's it. 50800:20:39,080 --> 00:20:40,720And then the rest of the day, you know 50900:20:40,720 --> 00:20:43,280your whatever. It's a tool set that you 51000:20:43,360 --> 00:20:46,240access throughout the day. Right. It's, 51100:20:46,240 --> 00:20:48,480yeah, it's something that you do and you 51200:20:48,480 --> 00:20:50,240can, you know, you check it off the list. 51300:20:50,640 --> 00:20:52,720But more important than that, that's 51400:20:53,600 --> 00:20:55,840where you live from, right? 51500:20:56,240 --> 00:20:58,520It's where you act from. It's where you 51600:20:58,520 --> 00:21:00,480make decisions from. It's the guidance 51700:21:00,480 --> 00:21:02,960that you connect to as you navigate your 51800:21:02,960 --> 00:21:05,840life, you go. You keep coming back to 51900:21:05,840 --> 00:21:07,760that center and you act from it, right? 52000:21:07,760 --> 00:21:10,240Just like I had you breathe from that 52100:21:10,240 --> 00:21:13,040center and then back to it. That's how we 52200:21:13,040 --> 00:21:15,440we live, right?You, you anchor yourself 52300:21:15,440 --> 00:21:17,160into it and then you express from it. You 52400:21:17,160 --> 00:21:19,040go back to it for information. And so 52500:21:19,440 --> 00:21:22,400that's the practice, really. And so that 52600:21:22,400 --> 00:21:24,840is the the proclamation 52700:21:24,840 --> 00:21:26,560practice. It's so powerful. It's so 52800:21:26,560 --> 00:21:29,440purposeful. I mean, it's literally, 52900:21:30,160 --> 00:21:32,880it's an active. Manifestation 53000:21:32,880 --> 00:21:34,840practice, if you will. But I would say 53100:21:34,840 --> 00:21:37,800it's more of an activation practice and 53200:21:37,800 --> 00:21:40,720it's really an alignment in a 53300:21:40,720 --> 00:21:42,960sense. And you know, there's a lot of 53400:21:42,960 --> 00:21:45,040buzzwords I'm saying there, but it's 53500:21:45,040 --> 00:21:47,360really a 53600:21:47,360 --> 00:21:49,680decision. I suppose it's a 53700:21:49,680 --> 00:21:51,120decision to 53800:21:52,160 --> 00:21:54,560commit to those 53900:21:55,040 --> 00:21:57,560habits, beliefs, ways of being, and 54000:21:57,560 --> 00:22:00,440then. Cut off everything else, 54100:22:00,440 --> 00:22:02,720right?That's the decision is to decide. 54200:22:02,720 --> 00:22:04,800It's to choose that one thing, and then 54300:22:04,800 --> 00:22:06,160everything else is 54400:22:07,920 --> 00:22:10,560let go of or not allowed 54500:22:10,560 --> 00:22:13,160anymore. Anything that's not in line with 54600:22:13,160 --> 00:22:15,120that proclamation and that decision that 54700:22:15,120 --> 00:22:17,600you have of who and how you are and how 54800:22:17,600 --> 00:22:18,920you want to feel and how you're going to 54900:22:18,920 --> 00:22:21,120show up. Then you start to really be able 55000:22:21,120 --> 00:22:23,720to recognize those points of resistance, 55100:22:23,720 --> 00:22:25,200the ways that the saboteurs, those 55200:22:25,200 --> 00:22:27,920patterns of self-sabotage show up so 55300:22:27,920 --> 00:22:30,880that. You can return back to your center 55400:22:30,880 --> 00:22:32,560so that you can take the power pause and 55500:22:32,560 --> 00:22:34,400come back to the center and act from that 55600:22:34,400 --> 00:22:37,120regulated place. And so that's really 55700:22:37,520 --> 00:22:38,800so, so, so 55800:22:39,840 --> 00:22:42,120invigorating and hopefully 55900:22:42,120 --> 00:22:44,480inspiring to you. And so I'd love to know 56000:22:44,480 --> 00:22:46,320how that goes for you. And that's really, 56100:22:46,320 --> 00:22:49,040you know, how you can fully begin 56200:22:49,040 --> 00:22:52,000to create a morning routine 56300:22:52,000 --> 00:22:53,520that is so much more than just, you know, 56400:22:53,520 --> 00:22:55,200something you check off the list. It's. 56500:22:55,480 --> 00:22:57,640It's really this beautiful embodiment and 56600:22:57,640 --> 00:23:00,240empowerment practice and so that you 56700:23:00,240 --> 00:23:03,040can really begin to breathe new life 56800:23:03,040 --> 00:23:05,840into your day because let's be real 56900:23:05,840 --> 00:23:08,200life, it's a lot. And so you know, right 57000:23:08,200 --> 00:23:10,560now when I'm recording this, we are 57100:23:10,560 --> 00:23:12,880coming up on and when this is released, 57200:23:12,880 --> 00:23:15,640we will be knee deep up in it the 57300:23:15,680 --> 00:23:18,640holiday season and it's can be 57400:23:18,640 --> 00:23:20,880really hectic and it can be a lot, 57500:23:20,880 --> 00:23:23,280especially for those of us that 57600:23:23,280 --> 00:23:26,240are. Business owners and doing 57700:23:26,240 --> 00:23:28,320an online promotion, doing, you know, 57800:23:28,480 --> 00:23:30,480holiday promo, holiday sales, that big 57900:23:30,480 --> 00:23:32,120push around Black Friday and then in the 58000:23:32,120 --> 00:23:34,400Christmas holiday season, it can be very 58100:23:34,400 --> 00:23:36,800hectic. And so having this practice to 58200:23:36,800 --> 00:23:39,280start the day to as your anchor is so, 58300:23:39,280 --> 00:23:42,000so, so, so impactful as as a 58400:23:42,000 --> 00:23:44,480tone setter for the day and then 58500:23:44,480 --> 00:23:47,280also. Knowing that you can use your 58600:23:47,280 --> 00:23:50,160breath in this really expansive way to 58700:23:50,160 --> 00:23:52,400keep coming back, to be able to navigate 58800:23:52,400 --> 00:23:54,360these challenges that are inevitable, not 58900:23:54,360 --> 00:23:55,720even just in the holiday season. You 59000:23:55,720 --> 00:23:57,200might be listening to this in March and 59100:23:57,200 --> 00:23:58,640you're like, yeah, not so much with the 59200:23:58,640 --> 00:24:00,640craziness, but it's just life, right? 59300:24:00,640 --> 00:24:03,600There's challenges and so. If 59400:24:03,600 --> 00:24:05,760you are listening to this during the 59500:24:05,760 --> 00:24:08,240period of, you know, November, 59600:24:08,240 --> 00:24:10,720October, Breathe to Succeed is 59700:24:10,720 --> 00:24:12,360available right now, but it's only 59800:24:12,360 --> 00:24:14,160available once a year, as you maybe heard 59900:24:14,160 --> 00:24:16,160in the intro is that. 60000:24:16,920 --> 00:24:18,680Because it's supportive and because it's 60100:24:18,680 --> 00:24:20,200designed to help you to navigate the 60200:24:20,200 --> 00:24:22,880hecticness of the holidays, it's a once a 60300:24:22,880 --> 00:24:25,120year situation, right?It's only available 60400:24:25,120 --> 00:24:27,520from October 10th to November 11th. And 60500:24:27,520 --> 00:24:29,920guess what?It's only 11 bucks because I 60600:24:29,920 --> 00:24:32,080want to be able to give you these tools 60700:24:32,080 --> 00:24:34,760that are literally so impactful but so 60800:24:34,760 --> 00:24:36,520underrated because people are like, give 60900:24:36,520 --> 00:24:38,880me the strategies. OK, the strategy is 61000:24:38,880 --> 00:24:41,680for you to get centered and breathe 61100:24:41,920 --> 00:24:43,400and get some of that stress out of your 61200:24:43,400 --> 00:24:46,200body. That's the strategy. You are the 61300:24:46,200 --> 00:24:48,640strategy, my friend, and the breath is 61400:24:48,640 --> 00:24:51,120really just an Ave. for you to plug back 61500:24:51,120 --> 00:24:53,760in to that deep felt sense 61600:24:53,960 --> 00:24:56,600of possibility and creativity and 61700:24:56,600 --> 00:24:59,360expansiveness and magnetism and and be 61800:24:59,360 --> 00:25:01,480attracting people and opportunities and 61900:25:01,680 --> 00:25:03,200be able to deliver your sales 62000:25:03,200 --> 00:25:05,120presentations in a way that people are 62100:25:05,120 --> 00:25:06,800excited about because they want your 62200:25:06,800 --> 00:25:08,720level of expansion, because they want 62300:25:08,720 --> 00:25:11,040your level of possibility that you're 62400:25:11,040 --> 00:25:13,920communicating. Through your words and 62500:25:13,920 --> 00:25:16,640your energy and your action and your ha, 62600:25:17,200 --> 00:25:19,760your breath, right?So 62700:25:20,400 --> 00:25:23,240Breathe to Succeed is now currently 62800:25:23,240 --> 00:25:25,560available, but only until November 11. So 62900:25:25,560 --> 00:25:27,240if you're listening to this past that 63000:25:27,240 --> 00:25:29,560time period, I'm sorry, lovey, you'll 63100:25:29,560 --> 00:25:30,840have to wait till next year, but it's 63200:25:30,840 --> 00:25:32,400coming around the corner. But I do of 63300:25:32,400 --> 00:25:34,000course have great things coming up for 63400:25:34,000 --> 00:25:36,480you, so have No Fear. But if you're in 63500:25:36,480 --> 00:25:38,880that window, I would definitely grab it 63600:25:38,880 --> 00:25:41,760because I'm just going to tell you the. 63700:25:42,600 --> 00:25:44,720The feedback from it have been absolutely 63800:25:44,720 --> 00:25:46,440amazing. People are going, you know, they 63900:25:46,440 --> 00:25:48,480start the session at A1, like super flat 64000:25:48,480 --> 00:25:50,400out exhausted. They finish the session 64100:25:50,400 --> 00:25:52,080feeling all sorts of lit up at like a 64200:25:52,080 --> 00:25:53,840nine or a 10 and they're out there doing 64300:25:54,600 --> 00:25:57,240things, taking action. It's awesome. And 64400:25:57,240 --> 00:25:59,680it's really about pressing the button, 64500:25:59,920 --> 00:26:02,560taking a power pause, using this 64600:26:02,560 --> 00:26:05,440incredibly impactful tool 64700:26:05,480 --> 00:26:07,360of your breath because there's literally 64800:26:07,360 --> 00:26:08,960so many ways you can take it and use it 64900:26:08,960 --> 00:26:11,760and. You know, it's just so fun to 65000:26:11,760 --> 00:26:13,680play with. It's like the Swiss Army knife 65100:26:13,720 --> 00:26:16,560of yoga tools. So 65200:26:16,560 --> 00:26:18,960grab Breathe to succeed and let me know 65300:26:19,040 --> 00:26:20,720how you feel after the session. Send me a 65400:26:20,720 --> 00:26:22,640DM on Instagram. I would love to know and 65500:26:22,640 --> 00:26:23,760to celebrate and give you some gold 65600:26:23,760 --> 00:26:26,640stars. So have a beautiful, amazing rest 65700:26:26,640 --> 00:26:27,840of your day and thank you for breathing 65800:26:27,840 --> 00:26:30,000on purpose. Thank you for being the 65900:26:30,000 --> 00:26:32,160incredible powerhouse that you are. Thank 66000:26:32,160 --> 00:26:34,160you for proclaiming that into the world. 66100:26:34,400 --> 00:26:36,840And if you try the PPP, let me know how 66200:26:36,840 --> 00:26:38,720it goes. I'd love to know what some of 66300:26:38,720 --> 00:26:40,640your power statements are and really 66400:26:40,880 --> 00:26:43,040honor that and witness you in this 66500:26:43,040 --> 00:26:45,600decision and declaration. So have an 66600:26:45,600 --> 00:26:48,320incredible rest of your day and 66700:26:48,880 --> 00:26:50,920take care. Thanks for being here. Bye.

Discover a transformative secret hiding in plain sight - your breath. This ancient, yet cutting-edge tool is the key to unlocking unprecedented levels of success in both your personal and professional life. Best of all? It's completely free and always at your fingertips. In this week's episode, we're diving into: Your Personal Swiss Army Knife: Learn how this versatile technique can totally revolutionize every aspect of your life, from being more productive to improving your relationships The Timeless Secret to Longevity and Happiness: Uncover the scientifically-backed benefits of proper breathing, including lowering your stress levels, being a happier human, and living longer! Breathing To Succeed: Learn how to use powerful breathwork strategies to make decisions faster, awaken your creativity, and boost your energy levels (without drinking yet another latte) 🎄 Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11 right here:  https://bit.ly/BTSNOV2024   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:07,040 --> 00:00:09,200Did you know that you've had a Swiss Army 200:00:09,200 --> 00:00:12,160knife in your back pocket this whole time 300:00:12,160 --> 00:00:14,800and you probably had no idea? 400:00:15,840 --> 00:00:18,720What?What am I even talking about?Well, 500:00:18,720 --> 00:00:21,280my beautiful friend, I'm about to tell 600:00:21,280 --> 00:00:24,080you about the Swiss Army knife, 700:00:24,080 --> 00:00:26,960or the tool of all tools that you've had 800:00:27,200 --> 00:00:29,840this whole time you've been using 900:00:30,240 --> 00:00:32,800this whole time. Probably not aware of 1000:00:32,800 --> 00:00:35,120it, but now you will be. 1100:00:35,680 --> 00:00:38,080Welcome back to the 1200:00:38,160 --> 00:00:40,720Purposeful Powerhouse podcast. And 1300:00:41,040 --> 00:00:44,000this week we are talking about the 1400:00:44,000 --> 00:00:46,640tool of all tools, the foundation 1500:00:47,840 --> 00:00:50,320and the fundamental lessons of life. 1600:00:51,680 --> 00:00:54,480Want to guess what it is?You probably 1700:00:54,480 --> 00:00:54,600know. 1800:00:57,520 --> 00:01:00,520Yes, the ha, the breath. 1900:01:01,440 --> 00:01:04,240Holy moly. Where would we be without it? 2000:01:05,680 --> 00:01:08,320I don't know. In another universe, who 2100:01:08,320 --> 00:01:10,320knows, right?We could speculate on that 2200:01:10,320 --> 00:01:12,920all day long. But here's what the 2300:01:12,920 --> 00:01:15,760Yogi's knew. Here's what so 2400:01:15,760 --> 00:01:18,240many beautiful cultures around the world 2500:01:18,240 --> 00:01:21,040Revere and respect and practice. 2600:01:21,360 --> 00:01:23,680Here's what many different practices 2700:01:23,680 --> 00:01:26,160around the world know that your breath 2800:01:26,560 --> 00:01:29,280is so impactful 2900:01:29,760 --> 00:01:32,240as a tool of life. 3000:01:32,720 --> 00:01:35,640Vital, of course, but. It 3100:01:35,640 --> 00:01:38,640can be used in so many different ways, 3200:01:38,640 --> 00:01:41,280it's almost undescribable. 3300:01:42,080 --> 00:01:44,320But The thing is, it's just 3400:01:44,320 --> 00:01:47,160happening without you even realizing it. 3500:01:47,160 --> 00:01:49,160Thank you very much to the amazing design 3600:01:49,160 --> 00:01:51,760of your body and your nervous system. But 3700:01:51,760 --> 00:01:53,440there's a belief in the yoga practice 3800:01:53,440 --> 00:01:55,840that each person is given a certain 3900:01:55,840 --> 00:01:58,840number of breaths for the duration 4000:01:58,840 --> 00:02:01,680of their life, and their life is measured 4100:02:01,760 --> 00:02:04,320in those number of breaths and therefore. 4200:02:04,720 --> 00:02:07,520The quality of their life is measured 4300:02:07,760 --> 00:02:10,200in the quality of their breath. So if you 4400:02:10,200 --> 00:02:13,040think about it, it's not a weird or far 4500:02:13,040 --> 00:02:15,440out there concept. The average adult 4600:02:15,440 --> 00:02:18,240breathes about 12 to 20 4700:02:18,320 --> 00:02:21,000breaths per minute. So depending on how 4800:02:21,000 --> 00:02:22,640many breaths they breathe in that minute 4900:02:22,640 --> 00:02:24,160will impact the number of breaths per 5000:02:24,160 --> 00:02:26,640hour, day, week, et cetera, et cetera, 5100:02:27,440 --> 00:02:29,880over the course of their lifetime. So 5200:02:29,880 --> 00:02:32,400that's interesting, right?And so. 5300:02:33,440 --> 00:02:35,600The interesting thing about this is if 5400:02:35,600 --> 00:02:38,160you intentionally slow 5500:02:38,160 --> 00:02:40,720down your breath, in theory, 5600:02:41,360 --> 00:02:44,320you can slow down your life. And here's 5700:02:44,320 --> 00:02:47,120the cool thing. Science 5800:02:47,120 --> 00:02:49,400agrees with that too. The deeper you 5900:02:49,400 --> 00:02:52,160breathe, the more regulated 6000:02:52,320 --> 00:02:54,640and centered you become. Because 6100:02:54,920 --> 00:02:57,400when you breathe slow, deep 6200:02:57,400 --> 00:02:59,920breaths, you signal safety. 6300:03:00,480 --> 00:03:03,160To your body by way of your vagus nerve, 6400:03:03,920 --> 00:03:06,240because your vagus nerve is the wandering 6500:03:06,240 --> 00:03:08,240nerve. That's where you know the word 6600:03:08,480 --> 00:03:11,280vagabond comes from, is the the root 6700:03:11,320 --> 00:03:13,600of the vagus nerve of that 6800:03:13,600 --> 00:03:16,080wandering essence throughout the entire 6900:03:16,080 --> 00:03:18,080body. Your vagus nerve is the main 7000:03:18,080 --> 00:03:20,320highway of your nervous system, and it 7100:03:20,320 --> 00:03:22,160interacts, of course, with your brain, 7200:03:22,400 --> 00:03:24,720but with every one of your vital organs 7300:03:24,960 --> 00:03:26,440and many of your tissues throughout your 7400:03:26,440 --> 00:03:28,720entire body. But here's the interesting 7500:03:28,720 --> 00:03:31,360thing. The only one that you have direct 7600:03:31,360 --> 00:03:34,280control over is you guessed it. You're so 7700:03:34,400 --> 00:03:37,040smart. Your lungs, right? 7800:03:37,360 --> 00:03:39,360You. We cannot control the rhythm of our 7900:03:39,360 --> 00:03:41,440heartbeat consciously, but we can 8000:03:41,440 --> 00:03:43,440consciously begin to 8100:03:43,760 --> 00:03:46,480slow down your 8200:03:46,480 --> 00:03:49,280breaths, and in doing so, 8300:03:49,920 --> 00:03:52,800you begin to impact your heart rate 8400:03:52,800 --> 00:03:55,680rhythm. And when your breath 8500:03:55,680 --> 00:03:58,240begins to slow down and you breathe in 8600:03:58,240 --> 00:04:00,600that nice, easy way that you 8700:04:00,600 --> 00:04:03,080probably breathe when you're sleeping, or 8800:04:03,080 --> 00:04:05,200when you're doing your yoga, or when 8900:04:05,200 --> 00:04:08,080you're really relaxed, or when you were a 9000:04:08,080 --> 00:04:10,480baby, when we breathe in that 9100:04:10,480 --> 00:04:13,120slow, spacious way, 9200:04:13,760 --> 00:04:16,400it starts to slow everything down. So 9300:04:16,400 --> 00:04:18,480when we breathe in a more deep 9400:04:18,880 --> 00:04:21,040diaphragmatic way, so let's do it now, 9500:04:21,040 --> 00:04:22,960because hello, we probably could use a 9600:04:22,960 --> 00:04:25,360little deep breath here. Place your hands 9700:04:25,360 --> 00:04:27,200on your body, one hand on your belly, one 9800:04:27,200 --> 00:04:29,640hand on your chest. And if it's safe to 9900:04:29,640 --> 00:04:32,480do so, close your eyes. If it's not, keep 10000:04:32,480 --> 00:04:34,480them open and just breathe into your 10100:04:34,480 --> 00:04:37,440belly and then 10200:04:37,440 --> 00:04:40,400breathe out. Oh, that's so nice. 10300:04:40,400 --> 00:04:40,880Do it again. 10400:04:44,640 --> 00:04:45,200One more time. 10500:04:49,680 --> 00:04:51,360So what happens, or what's beginning to 10600:04:51,360 --> 00:04:54,320happen is as you affect the 10700:04:54,320 --> 00:04:56,480rhythm of your breath, your blood 10800:04:56,480 --> 00:04:59,040pressure starts to slow down, your heart 10900:04:59,040 --> 00:05:01,040rate rhythm starts to slow down and 11000:05:01,040 --> 00:05:03,920become more consistent, right?And so 11100:05:03,920 --> 00:05:05,920as your heart rate rhythm becomes steady 11200:05:05,920 --> 00:05:08,400and consistent, that signals. To your 11300:05:08,400 --> 00:05:10,720brain, everything's safe. Let's bring 11400:05:10,720 --> 00:05:12,560down the cortisol levels. Let's bring 11500:05:12,560 --> 00:05:15,200down adrenaline levels. Let's create that 11600:05:15,200 --> 00:05:18,200sense of ease in your body, because 11700:05:18,200 --> 00:05:20,560that's what you're signaling by way of 11800:05:20,560 --> 00:05:23,040your breath. So go back to that number of 11900:05:23,040 --> 00:05:24,880breaths for the course of your lifetime 12000:05:25,280 --> 00:05:28,160as we slow and deepen the breath, 12100:05:28,160 --> 00:05:30,240and you're creating those internal 12200:05:30,400 --> 00:05:33,320signals and effects. All 12300:05:33,320 --> 00:05:35,800of those effects lend 12400:05:35,800 --> 00:05:38,480to. You being healthier, 12500:05:39,040 --> 00:05:42,000slower rate of aging 12600:05:42,000 --> 00:05:44,480of your cells, blood pressure going 12700:05:44,480 --> 00:05:47,280down, energy levels coming 12800:05:47,520 --> 00:05:50,520up. So it's not just a 12900:05:51,440 --> 00:05:53,680wild idea that the Yogi's had. It's 13000:05:53,680 --> 00:05:56,400actually based in conventional 13100:05:56,400 --> 00:05:59,080understanding of the impact of the 13200:05:59,080 --> 00:06:01,280breath on your stress levels, on your 13300:06:01,280 --> 00:06:04,240vital organs. Right. So that's pretty 13400:06:04,240 --> 00:06:06,120incredible. So if you think about it, the 13500:06:06,120 --> 00:06:07,840deeper you breathe, the better you feel. 13600:06:08,000 --> 00:06:09,840The deeper you breathe, the longer you 13700:06:09,840 --> 00:06:12,720might live. And there's actual science 13800:06:12,720 --> 00:06:14,880behind it, as we've just uncovered there. 13900:06:15,280 --> 00:06:17,480So I could probably stop the episode 14000:06:17,480 --> 00:06:19,120there and you'd be like, Yep, OK, I'm 14100:06:19,120 --> 00:06:20,400convinced I should breathe a little 14200:06:20,400 --> 00:06:22,000deeper. I should definitely grab that 14300:06:22,000 --> 00:06:23,560breathe to succeed breath work bundle 14400:06:23,560 --> 00:06:26,400you've been talking about, Megan. But I 14500:06:26,400 --> 00:06:27,920have a little more for you, cause you 14600:06:27,920 --> 00:06:29,920know, I'm extra so. 14700:06:31,440 --> 00:06:34,240Let's talk about how the breath is like 14800:06:34,240 --> 00:06:36,720the Swiss Army knife of life. 14900:06:37,440 --> 00:06:40,000The reality is just to bring 15000:06:40,000 --> 00:06:42,160yourself into that steady rhythm, right? 15100:06:42,160 --> 00:06:44,400Think of it like waves on the ocean, nice 15200:06:44,400 --> 00:06:46,840and easy, nice and slow. Or if you've 15300:06:46,840 --> 00:06:48,840ever seen a heart rate monitor and it 15400:06:48,840 --> 00:06:51,280just goes beep, beep, beep, beep. 15500:06:51,760 --> 00:06:53,480That's what happens when we regulate the 15600:06:53,480 --> 00:06:56,240breath that way. And that's if 15700:06:56,240 --> 00:06:58,880you are feeling like you just want to 15800:06:58,880 --> 00:07:01,760come into that nice steady state. You 15900:07:01,760 --> 00:07:04,320can even the breath, so you can practice 16000:07:04,320 --> 00:07:06,320that steady rhythm of the breath, 16100:07:06,320 --> 00:07:08,640counting for four counts as you breathe 16200:07:08,640 --> 00:07:11,280in to your belly, 4 counts as you breathe 16300:07:11,280 --> 00:07:14,240out, right?And so even just that bringing 16400:07:14,240 --> 00:07:16,080the breath to that steady rhythm, which 16500:07:16,080 --> 00:07:18,920is called Sama Vritti. So Sama 16600:07:18,920 --> 00:07:21,280is the root word for same. Vritti is 16700:07:21,280 --> 00:07:22,960fluctuation. So there's just that 16800:07:22,960 --> 00:07:25,160evenness to the breath. Creates that 16900:07:25,160 --> 00:07:27,640coherence, right?So this is a breathing 17000:07:27,640 --> 00:07:30,480pattern that's been studied by incredible 17100:07:30,800 --> 00:07:32,800organizations around the world, including 17200:07:32,800 --> 00:07:35,320the Heart Math Institute, who look at the 17300:07:35,320 --> 00:07:37,440impact of the breath and this steady, 17400:07:37,440 --> 00:07:40,080coherent or consistent or some of 17500:07:40,080 --> 00:07:42,800Riti rhythm. On our overall 17600:07:42,800 --> 00:07:45,600function, on your inner state, 17700:07:45,600 --> 00:07:48,400on the ability to create an 17800:07:48,400 --> 00:07:51,120expansive frequency to your 17900:07:51,120 --> 00:07:52,800body. Because yes, as much as they're 18000:07:52,800 --> 00:07:55,200into the science, the science is that you 18100:07:55,200 --> 00:07:57,040have an electromagnetic. 18200:07:57,920 --> 00:08:00,720Impact on the world by way of your 18300:08:00,720 --> 00:08:02,960inner state, right?Your heart has a a 18400:08:04,160 --> 00:08:06,600measurable frequency to it, which, you 18500:08:06,600 --> 00:08:08,720know, depending on how grounded and 18600:08:08,720 --> 00:08:10,640centered and coherent you are, can be 18700:08:10,640 --> 00:08:13,600measured up to six feet around you, right? 18800:08:13,600 --> 00:08:15,920So that's your vibe, if you will, from a 18900:08:15,920 --> 00:08:18,120science perspective, the electromagnetic 19000:08:18,120 --> 00:08:20,240frequency that you're giving off. Same, 19100:08:20,240 --> 00:08:22,440same. Right. Isn't that cool?Like the 19200:08:22,440 --> 00:08:24,560ancients knew it. Now science is really 19300:08:24,560 --> 00:08:27,040validating it. As far as the impact on 19400:08:27,040 --> 00:08:29,360your longevity, your brain function, your 19500:08:29,360 --> 00:08:31,760organ function, all of those things are 19600:08:32,640 --> 00:08:34,880we're talking about the same thing here. 19700:08:34,880 --> 00:08:36,840We might be using different words, but 19800:08:36,840 --> 00:08:38,480we're all talking about the same thing. 19900:08:38,960 --> 00:08:41,440And so that's just one that's like across 20000:08:41,440 --> 00:08:44,400the board, very beneficial. So 20100:08:44,400 --> 00:08:47,280then. Think about it. The breath being 20200:08:47,280 --> 00:08:49,320the number one tool to reduce your stress 20300:08:49,320 --> 00:08:51,360level quickly, right?And you probably 20400:08:51,360 --> 00:08:54,120felt that in that, you know, those 3 deep 20500:08:54,120 --> 00:08:56,160diaphragmatic breaths. And so to review, 20600:08:56,160 --> 00:08:58,160your diaphragm is a Dome shaped muscle 20700:08:58,160 --> 00:08:59,760that goes all the way around your rib 20800:08:59,760 --> 00:09:01,960cage at the bottom of your rib cage. And 20900:09:01,960 --> 00:09:04,000as we breathe in, it moves down, it 21000:09:04,000 --> 00:09:06,040contracts down into the belly and 21100:09:06,040 --> 00:09:08,480actually massages your abdominal organs 21200:09:08,680 --> 00:09:10,240when we breathe in. And so that's why 21300:09:10,240 --> 00:09:12,200your belly expands. Like think of when 21400:09:12,200 --> 00:09:14,320you watch a baby sleeping or when you 21500:09:14,320 --> 00:09:15,680watch a baby sleeping, you can. You can 21600:09:15,680 --> 00:09:17,320almost see their whole body breathing in 21700:09:17,320 --> 00:09:19,920and out. And so as we breathe out, it 21800:09:19,920 --> 00:09:22,600relaxes and it actually domes back up and 21900:09:22,600 --> 00:09:24,320it massages the outer layer of your 22000:09:24,320 --> 00:09:26,560heart. So when you breathe deeply, not 22100:09:26,560 --> 00:09:27,960only are you doing all the things we just 22200:09:27,960 --> 00:09:29,280talked about, but you're actually 22300:09:29,280 --> 00:09:31,520massaging your abdominal organs and your 22400:09:31,520 --> 00:09:33,600heart. So deep diaphragmatic breathing is 22500:09:33,600 --> 00:09:35,120actually really beneficial for your 22600:09:35,120 --> 00:09:37,600actual boom boom, boom boom, the lub dub 22700:09:38,040 --> 00:09:40,560of the actual musculature of the organ of 22800:09:40,560 --> 00:09:43,040your heart. Again, like, 22900:09:43,280 --> 00:09:45,440hi, is that not the coolest thing ever?I 23000:09:45,440 --> 00:09:46,560don't know about you. I just think that's 23100:09:46,560 --> 00:09:49,520cool. So that's where 23200:09:49,520 --> 00:09:51,800we can start to play with the breath. And 23300:09:51,800 --> 00:09:53,480that's where we can look at it as this 23400:09:53,480 --> 00:09:56,320sort of, you know, tool that you 23500:09:56,320 --> 00:09:58,480can use in a variety of different ways. 23600:09:58,880 --> 00:10:01,200And so going back to how it's used to 23700:10:01,200 --> 00:10:03,200lower your stress levels, it's actually 23800:10:03,200 --> 00:10:06,000used as a very important tool for 23900:10:06,000 --> 00:10:07,920people who are dealing or 24000:10:07,920 --> 00:10:09,040navigating 24100:10:09,440 --> 00:10:12,400PTSA. Formerly known as 24200:10:12,400 --> 00:10:15,040PTSD, right?Post-traumatic stress 24300:10:15,040 --> 00:10:17,200disorder. But they've recognized it as an 24400:10:17,200 --> 00:10:20,200adaptation or a way to 24500:10:20,200 --> 00:10:22,960handle something that happened in their 24600:10:22,960 --> 00:10:25,960in someone's life. So it's not not being 24700:10:25,960 --> 00:10:28,160called a disorder anymore, but it's a a 24800:10:28,160 --> 00:10:29,680survival technique, right?It's our 24900:10:29,680 --> 00:10:32,000ability to move beyond what 25000:10:32,000 --> 00:10:34,520happened in that moment, right?That 25100:10:34,520 --> 00:10:36,800traumatic incident that happened, which. 25200:10:37,200 --> 00:10:39,680As a definition, trauma can be anything 25300:10:39,680 --> 00:10:41,840from, you know, very something very small 25400:10:42,080 --> 00:10:45,040to a massive large scale, right?And so 25500:10:45,280 --> 00:10:47,240it's something that's too much, too fast, 25600:10:47,240 --> 00:10:49,520too soon for the nervous system is 25700:10:49,520 --> 00:10:52,320traumatic on that scale. So there's 25800:10:52,320 --> 00:10:54,360adaptations to that. And so trauma 25900:10:54,360 --> 00:10:56,880doesn't, it's not so much a it 26000:10:57,600 --> 00:10:59,760can be part of our memory, but it's more 26100:11:00,000 --> 00:11:02,400how we react to something in the future. 26200:11:02,440 --> 00:11:04,720And so as we're experiencing triggers. 26300:11:05,680 --> 00:11:08,640Or moving through that TA. One 26400:11:08,640 --> 00:11:10,800of the tools that is commonly and very 26500:11:10,800 --> 00:11:13,520highly used is soft belly 26600:11:13,520 --> 00:11:15,760breathing and so 26700:11:16,160 --> 00:11:18,840using the breath to soothe. And slow 26800:11:18,840 --> 00:11:21,520ourself down and to bring your your 26900:11:21,520 --> 00:11:24,520focus out of the mind and 27000:11:24,520 --> 00:11:27,440into your body to create safety in 27100:11:27,440 --> 00:11:30,000that moment and remind your system that 27200:11:30,000 --> 00:11:31,920in this moment, if you're having a memory 27300:11:31,920 --> 00:11:33,600or you're getting triggered or even in a 27400:11:33,600 --> 00:11:35,120moment of a very highly stressful 27500:11:35,120 --> 00:11:37,680situation, you're using the breath to 27600:11:37,680 --> 00:11:40,320stay very centered and focused. So of 27700:11:40,320 --> 00:11:43,280course that's impactful in a. In 27800:11:43,280 --> 00:11:46,240a stressful situation, right, to use the 27900:11:46,240 --> 00:11:48,000breath to keep yourself centered, to keep 28000:11:48,000 --> 00:11:50,480yourself focused. Because when we're when 28100:11:50,480 --> 00:11:52,160we're under stress or when we're in a 28200:11:52,160 --> 00:11:54,560challenging moment, your body's very much 28300:11:54,560 --> 00:11:57,480in a survival mechanism and mode, right? 28400:11:57,480 --> 00:12:00,160And so you know that 28500:12:00,160 --> 00:12:02,320situation aside, right?Of course there's 28600:12:02,320 --> 00:12:04,640survival mechanisms that kick in, fight, 28700:12:04,800 --> 00:12:07,360flight, freeze and fun to navigate and 28800:12:07,360 --> 00:12:09,520get out of that situation. But once we've 28900:12:09,520 --> 00:12:11,360moved beyond that and we're just in our. 29000:12:12,400 --> 00:12:14,560You know, run-of-the-mill average every 29100:12:14,560 --> 00:12:17,440day. Our body reacts the same way 29200:12:17,440 --> 00:12:20,240to stressors now, like to the ping 29300:12:20,480 --> 00:12:22,440of an e-mail notification that you 29400:12:22,440 --> 00:12:23,840weren't expecting and you get tripped up 29500:12:23,840 --> 00:12:25,360and you get freaked out. It reacts the 29600:12:25,360 --> 00:12:28,240same way to the way that our ancestors 29700:12:28,400 --> 00:12:30,280nervous systems reacted to the, you know, 29800:12:31,200 --> 00:12:32,880Tyrannosaurus Rex and the, you know, 29900:12:32,880 --> 00:12:34,920saber-toothed tiger. We're wired the same 30000:12:34,920 --> 00:12:36,760way. So when we're experiencing a 30100:12:36,760 --> 00:12:39,080stressful situation. And we can use the 30200:12:39,080 --> 00:12:40,800breath to center and regulate ourselves 30300:12:40,960 --> 00:12:42,600to do everything we talked about earlier 30400:12:42,600 --> 00:12:45,200in the episode. You take control, right? 30500:12:45,200 --> 00:12:47,360You take control by shifting yourself 30600:12:47,360 --> 00:12:49,840into a centered state. And then we. 30700:12:50,160 --> 00:12:52,400Shift out of that stress or survival 30800:12:52,400 --> 00:12:54,880state, which is the amygdala activation 30900:12:54,880 --> 00:12:57,280center. So that's the survival center of 31000:12:57,280 --> 00:12:59,200the nervous system in the brain, part of 31100:12:59,200 --> 00:13:01,360it in the in the brain. And we bring your 31200:13:01,360 --> 00:13:04,240prefrontal cortex back online, which is 31300:13:04,240 --> 00:13:06,480your higher functioning center part of 31400:13:06,480 --> 00:13:08,800the brain, creativity, imagination, 31500:13:08,800 --> 00:13:11,040focus, memory, inspiration, 31600:13:11,520 --> 00:13:13,800all of that is activated in that part of 31700:13:13,800 --> 00:13:16,640the brain. So when we're navigating 31800:13:17,040 --> 00:13:19,600stressful moments. And we use the 31900:13:19,600 --> 00:13:22,600breath mentally. That's what's happening. 32000:13:23,440 --> 00:13:26,200And so that keeping that in mind, right. 32100:13:26,200 --> 00:13:28,320And as we we have these moments of 32200:13:28,320 --> 00:13:29,960getting triggered and we go back to that 32300:13:29,960 --> 00:13:32,120soft belly breathing, you literally take 32400:13:32,120 --> 00:13:35,120control of the moment 32500:13:35,520 --> 00:13:38,000by where you place your focus 32600:13:38,480 --> 00:13:40,640and you are regulating the breath because 32700:13:40,640 --> 00:13:43,440you have control over that, right? 32800:13:43,760 --> 00:13:45,440And you have control over what you're 32900:13:45,440 --> 00:13:47,440focusing on, although your mind will tell 33000:13:47,440 --> 00:13:49,920you different. You know that using this 33100:13:49,920 --> 00:13:52,640tool to smooth out the breath does 33200:13:52,640 --> 00:13:54,080everything we just talked about, and it 33300:13:54,080 --> 00:13:56,640has those beautiful internal effects on 33400:13:56,640 --> 00:13:59,480you. So that is, you know, to use it in a 33500:13:59,600 --> 00:14:01,120potentially triggered moment or 33600:14:01,120 --> 00:14:02,720potentially triggered situation. 33700:14:04,640 --> 00:14:06,760But what about if you're feeling really 33800:14:06,760 --> 00:14:09,760anxious, right?If we are feeling really 33900:14:09,760 --> 00:14:12,080wound up and we're feeling really frantic? 34000:14:12,640 --> 00:14:14,880Then we wanna focus on using the 34100:14:14,880 --> 00:14:16,840exhalation because the qualities of the 34200:14:16,880 --> 00:14:19,360exhalation are a drawing 34300:14:19,360 --> 00:14:22,200inwards, a contracting, a 34400:14:22,480 --> 00:14:25,200grounding, a centering 34500:14:26,080 --> 00:14:28,720quality to it. That's what the exhalation 34600:14:28,880 --> 00:14:31,400helps us to do. So if you're feeling 34700:14:31,400 --> 00:14:33,680really wound up and frantic, we wanna 34800:14:33,680 --> 00:14:36,400focus on smoothing out the exhalation, 34900:14:36,400 --> 00:14:39,120elongate, lengthen the exhalation. 35000:14:39,520 --> 00:14:41,800Because that begins to slow the heart 35100:14:41,800 --> 00:14:44,480rate rhythm. It begins to slow the breath 35200:14:44,480 --> 00:14:45,760rhythm, which then of course has 35300:14:45,760 --> 00:14:47,840beautiful effects for the elasticity of 35400:14:47,840 --> 00:14:50,400your lungs. It helps to decrease your 35500:14:50,400 --> 00:14:53,080blood pressure, increases blood flow to 35600:14:53,120 --> 00:14:54,440the lower part of the lungs, which is 35700:14:54,440 --> 00:14:56,760where oxygen and carbon dioxide exchange 35800:14:56,760 --> 00:14:59,640happens. And so that's you can use the 35900:14:59,640 --> 00:15:01,960breath to really ground you. But what 36000:15:01,960 --> 00:15:04,240about when you're feeling tired?You can 36100:15:04,240 --> 00:15:06,800use the inhalation. Because it's very 36200:15:06,800 --> 00:15:09,120uplifting, it's very expansive. It brings 36300:15:09,120 --> 00:15:11,680us, it lifts us up, right, if you 36400:15:11,680 --> 00:15:14,160feel that sense of of 36500:15:14,160 --> 00:15:16,160expansion that comes when we breathe in. 36600:15:16,800 --> 00:15:18,480And so there's so many different ways 36700:15:18,480 --> 00:15:19,760that you can play with the breath. 36800:15:19,760 --> 00:15:21,200There's so many different types of 36900:15:21,200 --> 00:15:23,680pranayama or breath control, right? 37000:15:23,680 --> 00:15:26,320Because the the breath carries the pranic 37100:15:26,320 --> 00:15:28,080energy, the life force energy. So there's 37200:15:28,080 --> 00:15:30,640lots of different ways that we can use 37300:15:30,640 --> 00:15:32,800the breath. What about if you're feeling, 37400:15:33,040 --> 00:15:34,720you know, really uninspired and it feels 37500:15:34,720 --> 00:15:37,520like your brain is just muted?Well, then 37600:15:37,520 --> 00:15:39,400there's ways that we can activate the 37700:15:39,400 --> 00:15:41,280brain, activate different parts of the 37800:15:41,280 --> 00:15:43,920brain to go back into that sense of. 37900:15:44,400 --> 00:15:46,240Of aliveness, of awakeness, of 38000:15:46,240 --> 00:15:49,200creativity. So it's really, it's such 38100:15:49,200 --> 00:15:52,000a versatile tool and it's so underrated. 38200:15:52,240 --> 00:15:53,760And then the last thing that I'll say 38300:15:53,760 --> 00:15:56,720about it is because when you're, you 38400:15:56,720 --> 00:15:58,720know, you're counting the breath rate or 38500:15:58,720 --> 00:16:00,800you're focusing on where you feel it or 38600:16:00,800 --> 00:16:02,560you're, you know, you're using it in a 38700:16:02,560 --> 00:16:05,080really sharp and 38800:16:05,080 --> 00:16:07,720sharp and short, short, hard to say 38900:16:08,320 --> 00:16:10,800in a really intentional sort of pattern 39000:16:10,800 --> 00:16:12,640that we do in these different styles of 39100:16:12,640 --> 00:16:14,640breath. Then you're you're really 39200:16:14,640 --> 00:16:17,360focusing your mind. So if you're someone 39300:16:17,360 --> 00:16:20,080like me who has a hard time 39400:16:20,400 --> 00:16:23,400just sitting there and meditating in 39500:16:23,400 --> 00:16:25,760a classic traditional sense of just 39600:16:25,760 --> 00:16:28,000watching the breath move in and out in 39700:16:28,000 --> 00:16:30,320that normal, regulated, smooth, some of 39800:16:30,320 --> 00:16:32,240Riti pattern or. 39900:16:33,120 --> 00:16:35,360Finds that when you go to sit down to 40000:16:35,360 --> 00:16:37,200meditate, you're just mentally pacing 40100:16:37,200 --> 00:16:39,040back and forth, and it just feels like 40200:16:39,040 --> 00:16:41,000you're writing your to-do list and you're 40300:16:41,000 --> 00:16:42,720like a squirrel that drank too much 40400:16:42,720 --> 00:16:44,400Pepsi. I don't know that they ever do 40500:16:44,400 --> 00:16:45,920that, but you know what I'm feeling that 40600:16:45,920 --> 00:16:48,440that like dinginginging sort of vibe. And 40700:16:48,440 --> 00:16:51,040so if that's your 40800:16:51,040 --> 00:16:53,840experience of meditation, like it was 40900:16:53,840 --> 00:16:56,160mine in the past until I discovered 41000:16:56,160 --> 00:16:58,880breathwork, you might find that 41100:16:58,880 --> 00:17:01,360breathwork is a tool, is an entry 41200:17:01,360 --> 00:17:04,320point. Into meditation. And for 41300:17:04,320 --> 00:17:06,800many of us who are very, you know, 41400:17:07,920 --> 00:17:09,600need to do something in the moment or we 41500:17:09,600 --> 00:17:11,920have a really highly active personality 41600:17:11,920 --> 00:17:14,440or you find that your brain is just, you 41700:17:14,440 --> 00:17:16,080know, all over the place or you couldn't 41800:17:16,080 --> 00:17:17,600get it to sit still for the life of you. 41900:17:18,000 --> 00:17:20,960It's a tool, right?It's a tool to 42000:17:21,040 --> 00:17:23,600learn, to train the the ability to 42100:17:23,600 --> 00:17:26,480hold your mind in one position. 42200:17:26,880 --> 00:17:29,120It's a tool to be able to take command of 42300:17:29,120 --> 00:17:31,920your mind and. Be in control of it rather 42400:17:31,920 --> 00:17:34,560than it being in control of you. And 42500:17:34,760 --> 00:17:37,160breath work is kind of like the 42600:17:37,160 --> 00:17:40,160equivalent of giving a puppy a 42700:17:40,160 --> 00:17:42,800new toy. Right. You give the puppy a toy, 42800:17:42,800 --> 00:17:44,360you give it something to do. And so it 42900:17:44,360 --> 00:17:46,640entertains itself for a little while. And 43000:17:46,640 --> 00:17:48,040then as you're doing the breath work and 43100:17:48,040 --> 00:17:49,680you focus on it and you're observing 43200:17:49,680 --> 00:17:50,960yourself in the moment as you're 43300:17:50,960 --> 00:17:52,280continually doing the breath and you're 43400:17:52,280 --> 00:17:54,160like, oops, I'm distracted. I'm 43500:17:54,160 --> 00:17:55,440pretending to do my breath, but I'm 43600:17:55,440 --> 00:17:56,880actually thinking about the funnel that 43700:17:56,920 --> 00:17:58,880I'm creating for my Black Friday 43800:17:58,880 --> 00:18:01,480promotion, you know?And so then we 43900:18:01,480 --> 00:18:04,240go back to the breath. Right. 44000:18:04,240 --> 00:18:05,760Rather than just sitting there and being 44100:18:05,760 --> 00:18:08,360still, you're using a tool because that's 44200:18:08,360 --> 00:18:10,000what tools are for, right?Tools are no 44300:18:10,000 --> 00:18:11,920good if they're in the box on the shelf. 44400:18:12,200 --> 00:18:14,000And so go back to our puppy analogy. 44500:18:14,000 --> 00:18:15,920You've given the puppy something to do, 44600:18:15,920 --> 00:18:17,480something to play with, and you go back 44700:18:17,480 --> 00:18:19,120and check on it, right?Like you're doing 44800:18:19,120 --> 00:18:20,720in your meditation, you're aware of where 44900:18:20,720 --> 00:18:22,760your focus is. You go back and you check 45000:18:22,760 --> 00:18:24,440on the puppy and the puppy's nowhere to 45100:18:24,440 --> 00:18:26,000be found and it's over there scratching 45200:18:26,000 --> 00:18:27,840on the wall, right?Your mind is very 45300:18:27,840 --> 00:18:30,160similar. So what we're doing here is 45400:18:30,160 --> 00:18:31,920we're just constantly bringing it back 45500:18:31,920 --> 00:18:34,920over. Telling it to sit and stay and 45600:18:34,920 --> 00:18:36,560focus on the breath. And then, you know, 45700:18:36,560 --> 00:18:38,440inevitably it will wander around. And 45800:18:38,440 --> 00:18:40,000then next time you look, you look over 45900:18:40,000 --> 00:18:42,320and it's peeing on the carpet, right?And 46000:18:42,560 --> 00:18:45,440the puppy, not your mind. Who 46100:18:45,440 --> 00:18:48,400knows, right?And so really, just keep 46200:18:48,400 --> 00:18:49,920in mind that there's so many different 46300:18:49,920 --> 00:18:52,800ways that you can use this incredibly 46400:18:52,800 --> 00:18:54,000versatile tool, 46500:18:54,640 --> 00:18:57,520especially in a practical 46600:18:57,520 --> 00:19:00,480way. Right. And so, yes, you know, 46700:19:00,480 --> 00:19:02,960as much as it's part of the actual 46800:19:02,960 --> 00:19:04,880practice of yoga and it's one of the 46900:19:04,880 --> 00:19:07,040limbs of the yoga practice, 47000:19:07,840 --> 00:19:10,400pranayama that helps us to prepare for 47100:19:10,400 --> 00:19:12,000meditation, right. It's like the 47200:19:12,000 --> 00:19:14,400precursor to be able to sit still is to 47300:19:14,400 --> 00:19:17,080bring ourselves into that steady state is 47400:19:17,080 --> 00:19:18,640that there's really practical 47500:19:18,640 --> 00:19:21,440applications for this tool 47600:19:21,840 --> 00:19:24,680and so. That's, you know, what I wanted 47700:19:24,680 --> 00:19:26,480to remind you of and to share and to give 47800:19:26,480 --> 00:19:29,160you some insights into. And so inside the 47900:19:29,280 --> 00:19:31,680Breathe to Succeed Breathwork bundle, 48000:19:31,680 --> 00:19:34,080there's three different power pauses. So 48100:19:34,080 --> 00:19:35,840three different breathwork practices, 48200:19:36,160 --> 00:19:38,720each with a totally different focus. So 48300:19:38,720 --> 00:19:41,520the first one is dropping into an 48400:19:41,520 --> 00:19:44,160ocean of calm so deep that you'll make 48500:19:44,160 --> 00:19:46,480the Buddha prep. And So what is that one 48600:19:46,480 --> 00:19:48,640for?Well, you know, maybe let's take a 48700:19:48,640 --> 00:19:50,400guess when you're in the middle of your 48800:19:50,400 --> 00:19:52,840holiday promo and you are like, I'm so 48900:19:52,880 --> 00:19:54,200overwhelmed. I don't know what to do. And 49000:19:54,200 --> 00:19:55,440there's so many things that I don't know. 49100:19:55,440 --> 00:19:57,920And you're feeling that wound up 49200:19:58,160 --> 00:20:01,080tighter than a ball of elastics. I don't 49300:20:01,080 --> 00:20:02,520know. I couldn't think of something 49400:20:02,520 --> 00:20:04,800that's wound up really tight really 49500:20:04,800 --> 00:20:06,240quickly. I'll come back to you on that. 49600:20:06,480 --> 00:20:07,840And when you're feeling that sort of 49700:20:07,840 --> 00:20:10,640wound up frantic energy, the first one, 49800:20:10,640 --> 00:20:13,280ocean of calm, literally takes you. 49900:20:14,560 --> 00:20:17,040So I had one of our community members, 50000:20:17,040 --> 00:20:19,120Melissa did it and she said she started 50100:20:19,120 --> 00:20:21,600at a one and she finished at a nine. She 50200:20:21,600 --> 00:20:24,320said she was so Zen, she was so blissed 50300:20:24,320 --> 00:20:27,120out. Yay. So then the second one 50400:20:27,520 --> 00:20:29,680is for the moments in this holiday 50500:20:29,680 --> 00:20:31,920hecticness when you're like, you know, I 50600:20:31,920 --> 00:20:33,840really, I want to have a promo, but I 50700:20:33,840 --> 00:20:35,280have no idea and I'm trying to figure 50800:20:35,280 --> 00:20:36,720something out. Or you're feeling that 50900:20:36,720 --> 00:20:39,480mental block and you just. Kind of 51000:20:39,480 --> 00:20:41,280feeling like, you know, there's things 51100:20:41,280 --> 00:20:43,000you need to do, but for the life of you, 51200:20:43,040 --> 00:20:44,960you can't get your brain to boot up 51300:20:46,080 --> 00:20:47,320because it's just over there, like, 51400:20:49,520 --> 00:20:52,240you know, when you need it to go and be 51500:20:52,640 --> 00:20:54,480coming up with ideas and actually, you 51600:20:54,480 --> 00:20:56,960know, doing something because it happens, 51700:20:56,960 --> 00:20:58,360right?And all the coffee in the world may 51800:20:58,360 --> 00:21:01,120be not helping. So the second power pause 51900:21:01,120 --> 00:21:03,560that you'll get inside the breath, inside 52000:21:03,560 --> 00:21:06,320the breathe to succeed is. Tap into 52100:21:06,320 --> 00:21:09,040Flow so you can drop into that 52200:21:09,040 --> 00:21:11,920state of creativity faster than you 52300:21:11,920 --> 00:21:13,920can open your laptop and turn on Chat 52400:21:13,920 --> 00:21:16,880Gibidibidi and, you know, rewrite 52500:21:16,880 --> 00:21:19,080some of that generic woof that comes out 52600:21:19,080 --> 00:21:21,320of it sometimes faster than you can do 52700:21:21,320 --> 00:21:23,480that. You'll be tapping into Flow using 52800:21:23,480 --> 00:21:25,360this power pause session. And then the 52900:21:25,360 --> 00:21:27,520third one, and these are all like each 53000:21:27,520 --> 00:21:30,520one you're going to use. There's. Over 53100:21:30,520 --> 00:21:31,880the course of the three sessions, you're 53200:21:31,880 --> 00:21:34,000going to get to experience nine different 53300:21:34,000 --> 00:21:36,560ways to use the breath, right?And so then 53400:21:36,560 --> 00:21:38,800the the final session is all about 53500:21:38,800 --> 00:21:40,920helping you to stay merry and bright. So 53600:21:40,920 --> 00:21:42,560on those moments when you're in the like 53700:21:42,560 --> 00:21:44,440sad out fields and you're just kind of 53800:21:44,960 --> 00:21:47,840not feeling it. That's the one to go to. 53900:21:47,840 --> 00:21:49,800And so that one's bringing in different 54000:21:49,800 --> 00:21:51,840tools like the breath of joy and bringing 54100:21:51,840 --> 00:21:54,400in that effervescence to your body by way 54200:21:54,400 --> 00:21:57,200of the breath. So make sure to grab the 54300:21:57,200 --> 00:21:59,240Breathe to Succeed bundle. It's only 11 54400:21:59,240 --> 00:22:01,360bucks. It's a crazy awesome deal because 54500:22:01,360 --> 00:22:04,200I want you to be able to navigate the 54600:22:04,200 --> 00:22:06,960hecticness of the holiday season smoother 54700:22:06,960 --> 00:22:09,200than Santa on his halay 54800:22:09,440 --> 00:22:12,400because these tools literally 54900:22:12,480 --> 00:22:14,320will help you to do that. So make sure to 55000:22:14,320 --> 00:22:16,480grab that. It's only available until. 55100:22:16,760 --> 00:22:19,3601111 and it's only 11 bucks. Yes, you 55200:22:19,360 --> 00:22:22,160know, I love my angel numbers and 55300:22:22,280 --> 00:22:25,000get lifetime access. So can't wait to 55400:22:25,000 --> 00:22:26,640breathe with you. Thank you for being 55500:22:26,640 --> 00:22:28,640part of this incredible community and 55600:22:28,640 --> 00:22:31,120have a beautiful rest of your day. Take 55700:22:31,120 --> 00:22:31,920good care. Bye bye.  

🎄 Holiday Special: Ready To Glide Thru The Holiday Hecticness Like Santa On His Sleigh? 🎄 Grab our exclusive limited time only "Breathe to Succeed Breath-Work Bundle" for just $11! Grab yours before Sunday 10/13 and get a bonus live breath-work and strategy session with me. WOOHOO!! https://bit.ly/BTSNOV2024  There's 1 thing you do all day that you barely thinking about and its affecting every part of you and your life! Discover how this effortless, free technique can be your secret weapon against stress and the key to unlocking your body's full potential. Dive into this week's episode all about: Uncovering the stress-busting tool hiding in plain sight Getting the twenty-second shift that boosts your vitality by 30% Mastering practical tips to implement this game-changing habit today Whether you're a busy professional, a wellness enthusiast, or someone looking to improve their quality of life, this episode is packed with valuable insights to help you breathe your way to success.   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   100:00:04,880 --> 00:00:07,760Hello, Hello and welcome back 200:00:07,760 --> 00:00:10,000to another episode of the Purposeful 300:00:10,000 --> 00:00:12,920Powerhouse podcast. And 400:00:12,960 --> 00:00:15,840before we get into this week's episode, 500:00:16,000 --> 00:00:18,480did you hear that little intro?I've got 600:00:18,480 --> 00:00:21,240something for you. And guess what?As a 700:00:21,240 --> 00:00:24,160listener to the podcast, you get early 800:00:24,160 --> 00:00:25,760access. Yes, 900:00:26,400 --> 00:00:29,040because. Breathe to succeed. The 1000:00:29,040 --> 00:00:30,920breathwork bundle that I just shared 1100:00:30,920 --> 00:00:33,600about is not dropping officially until 1200:00:33,760 --> 00:00:36,64010/10, but as a podcast listener you 1300:00:36,640 --> 00:00:39,640can get early access again just for 1400:00:39,640 --> 00:00:42,40011 bucks, but when you grab it 1500:00:42,400 --> 00:00:45,280before Sunday, which is 1600:00:45,280 --> 00:00:47,480October 13th. 1700:00:48,480 --> 00:00:51,440Then you actually get access to a 1800:00:51,440 --> 00:00:54,240live breath work practice with me 1900:00:54,240 --> 00:00:56,560that we're gonna do that will help you to 2000:00:56,560 --> 00:00:59,120drop into that creative energy and set 2100:00:59,120 --> 00:01:01,840your vision for the holiday season. So 2200:01:01,840 --> 00:01:04,000that is a bonus that you get and it's 2300:01:04,000 --> 00:01:06,400available only to the 1st 25 people that 2400:01:06,400 --> 00:01:09,200sign up and when you do so before Sunday. 2500:01:09,200 --> 00:01:11,680So grab it now so you get the bundle and 2600:01:11,680 --> 00:01:14,240the live practice for 11 bucks. Literally 2700:01:14,320 --> 00:01:16,720ridiculous. So make sure to grab that. 2800:01:16,720 --> 00:01:19,280The link is in the show notes. So let's 2900:01:19,280 --> 00:01:22,240talk about something. You're 3000:01:22,240 --> 00:01:25,120doing it right now. You're 3100:01:25,120 --> 00:01:28,080probably not aware of it. It happens all 3200:01:28,080 --> 00:01:31,040day long. And the more you do it, the 3300:01:31,040 --> 00:01:33,200deeper you do it, the more 3400:01:33,200 --> 00:01:36,200powerful and invigorated and aligned and 3500:01:36,200 --> 00:01:39,120inspired and vibrant you 3600:01:39,120 --> 00:01:41,920become. What is it? 3700:01:42,160 --> 00:01:45,040Oh, it's a mystery. No, it's not. You 3800:01:45,040 --> 00:01:45,760know it. 3900:01:46,560 --> 00:01:49,360Breathing. But here's the 4000:01:49,360 --> 00:01:52,200thing. We do it, thankfully, without 4100:01:52,200 --> 00:01:54,040thinking about it, because my goodness, 4200:01:54,040 --> 00:01:55,200that would be a high level of 4300:01:55,200 --> 00:01:57,240responsibility to be doing that all day 4400:01:57,240 --> 00:01:59,040and all the million other things you're 4500:01:59,040 --> 00:02:01,880doing. Thank you to the intricacy of the 4600:02:01,880 --> 00:02:03,600system that you get to inhabit inside 4700:02:03,600 --> 00:02:06,400your beautiful body. But the reality 4800:02:06,400 --> 00:02:08,880is most people are 4900:02:08,880 --> 00:02:11,520breathing in a way that triggers 5000:02:11,520 --> 00:02:13,360stress all day long. 5100:02:14,160 --> 00:02:16,080So even if you're not feeling 5200:02:16,080 --> 00:02:18,960particularly stressed out, when you're 5300:02:18,960 --> 00:02:21,280breathing in a short and shallow 5400:02:21,280 --> 00:02:23,560pattern, which most people do because 5500:02:23,560 --> 00:02:26,000that's the default pattern, when we are 5600:02:26,000 --> 00:02:28,160sitting and slouching, which most people 5700:02:28,160 --> 00:02:30,880do, let's be honest, in a loving way, 5800:02:30,880 --> 00:02:32,720just bringing awareness to it, right?The, 5900:02:32,960 --> 00:02:34,320you know, more we have awareness, the 6000:02:34,320 --> 00:02:36,560more we can shift and transform it. 6100:02:37,280 --> 00:02:39,520But the reality is, when we sit in that 6200:02:39,520 --> 00:02:41,880rounded ouchy slouchy, looking like a 6300:02:41,880 --> 00:02:44,320croissant over the keyboard all day, 6400:02:44,800 --> 00:02:47,680it is really difficult for you to 6500:02:47,680 --> 00:02:50,000breathe in that big, deep, 6600:02:50,000 --> 00:02:52,320spacious way that you do when you're 6700:02:52,320 --> 00:02:54,880breathing diaphragmatically. So 6800:02:55,600 --> 00:02:58,480let's just. Test my theory, shall 6900:02:58,480 --> 00:03:01,360we?Go ahead and do your best. Oh 7000:03:01,360 --> 00:03:04,000man, I got a mile long to do less. I'm so 7100:03:04,000 --> 00:03:06,880tired. The coffee isn't working. Slouch 7200:03:06,880 --> 00:03:08,400over the keyboard posture. Just let 7300:03:08,400 --> 00:03:11,280yourself literally shrink and now 7400:03:11,280 --> 00:03:11,640breathe. 7500:03:14,160 --> 00:03:16,880It ain't easy, is it?No. And now 7600:03:16,880 --> 00:03:18,800pause. Cause I don't want you to stay 7700:03:18,800 --> 00:03:21,080there and I want you to feel yourself get 7800:03:21,080 --> 00:03:23,360taller from the root of your spine all 7900:03:23,360 --> 00:03:24,920the way to the crown of your head and get 8000:03:24,920 --> 00:03:27,440a little taller. Pull your shoulders back 8100:03:27,920 --> 00:03:30,160and now take another breath, breathing 8200:03:30,160 --> 00:03:32,800slowly and deeply into your 8300:03:32,800 --> 00:03:34,560belly. That's it. 8400:03:35,760 --> 00:03:38,560Do you feel how much more breath you 8500:03:38,560 --> 00:03:41,200can receive in?So when you're 8600:03:41,200 --> 00:03:43,240compressed like that in the slouched 8700:03:43,240 --> 00:03:45,840position, your vital lung capacity, 8800:03:45,880 --> 00:03:48,880which. Is as important as it sounds, 8900:03:50,480 --> 00:03:53,480decreases by 30%, right?That's 9000:03:53,480 --> 00:03:55,920significant because oxygenation of the 9100:03:55,920 --> 00:03:58,400blood and of the brain is what flows the 9200:03:58,400 --> 00:04:00,560pranic energy, your life force energy 9300:04:00,880 --> 00:04:03,200through your body, right?And so. 9400:04:03,560 --> 00:04:05,760When we are breathing in this short and 9500:04:05,760 --> 00:04:08,400shallow pattern that tends to happen when 9600:04:08,400 --> 00:04:10,720you felt yourself compress, you're using 9700:04:10,720 --> 00:04:12,960the backup muscles like the backup team 9800:04:13,200 --> 00:04:14,800for breathing, which is up in your neck 9900:04:14,800 --> 00:04:16,760and shoulders, which are already doing a 10000:04:16,760 --> 00:04:18,480lot to hold that big beautiful melon of 10100:04:18,480 --> 00:04:20,880yours, because in the rounded position we 10200:04:20,880 --> 00:04:22,240tend to have a forward head and a 10300:04:22,240 --> 00:04:25,040slouched upper back. So they're already 10400:04:25,040 --> 00:04:27,240working extra hard and they don't do it 10500:04:27,240 --> 00:04:29,360as well as your diaphragm. That's why 10600:04:29,360 --> 00:04:31,280you're not feeling as much expansion, 10700:04:31,840 --> 00:04:34,840so. That's really important just to 10800:04:34,840 --> 00:04:37,440remember, right?And we've heard like, 10900:04:37,920 --> 00:04:40,240how many times has somebody told you or 11000:04:40,240 --> 00:04:42,640you told somebody else?Just take a Dee 11100:04:42,640 --> 00:04:45,200breath. Right. That sage 11200:04:45,200 --> 00:04:47,840wisdom is is so potent, right?And 11300:04:48,160 --> 00:04:50,640and around the world and in so many 11400:04:50,640 --> 00:04:53,600different practices in yoga here in 11500:04:53,600 --> 00:04:56,480Hawaii, like martial arts, so 11600:04:56,480 --> 00:04:58,160many different practices, indigenous 11700:04:58,160 --> 00:05:00,720cultures, you know, even modern science 11800:05:00,720 --> 00:05:03,320really understands. And the rooster too, 11900:05:03,320 --> 00:05:05,760I don't know if we can hear, but we all 12000:05:05,760 --> 00:05:08,480understand the vital importance of your 12100:05:08,480 --> 00:05:11,160breath. Literally, like if you want to 12200:05:11,160 --> 00:05:12,920call it prana and chi and mana and 12300:05:12,920 --> 00:05:15,920whatever oxygen, we all we get it 12400:05:16,000 --> 00:05:18,720right at a vital level. And 12500:05:18,720 --> 00:05:21,680so it's something that 12600:05:22,120 --> 00:05:25,040when we learn to do it in a 12700:05:25,040 --> 00:05:27,720way that is spacious, it's 12800:05:27,720 --> 00:05:30,720literally the most powerful and 12900:05:30,720 --> 00:05:32,480the most efficient and effective tool 13000:05:32,480 --> 00:05:33,760that you have to lower your stress 13100:05:33,760 --> 00:05:36,480levels, literally in as little as three 13200:05:36,480 --> 00:05:38,800big deep diaphragmatic breaths. There is 13300:05:38,800 --> 00:05:40,520a measurable change in your cortisol 13400:05:40,520 --> 00:05:43,040level. That is one of your key stress 13500:05:43,040 --> 00:05:45,360hormones. 3D breaths. 13600:05:46,240 --> 00:05:48,800That's crazy pants fast, right?And so 13700:05:49,680 --> 00:05:51,440that's significant, right?The American 13800:05:51,440 --> 00:05:53,520Institute of Stress, who probably know a 13900:05:53,520 --> 00:05:56,280thing or two about stress, that's what 14000:05:56,280 --> 00:05:58,000they have determined. So these ancient 14100:05:58,000 --> 00:05:59,960cultures, these beautiful practices, 14200:05:59,960 --> 00:06:02,880these traditions, these people that 14300:06:02,880 --> 00:06:05,440really were internally embodied in their 14400:06:05,440 --> 00:06:07,920body and they recognized. How impactful 14500:06:07,920 --> 00:06:09,760the breath is without necessarily 14600:06:09,760 --> 00:06:12,720understanding the neuroscience or 14700:06:12,720 --> 00:06:15,360the Physiology of the breath in that 14800:06:15,360 --> 00:06:18,240way, in their own way, 1000% in 14900:06:19,320 --> 00:06:21,520a more subtle way, probably they they 15000:06:21,520 --> 00:06:23,360understood that, right?They understood 15100:06:23,360 --> 00:06:25,440that our breath. Is literally what 15200:06:25,440 --> 00:06:27,600connects you to your environment, right? 15300:06:27,600 --> 00:06:29,440Your lungs are constantly interacting 15400:06:29,440 --> 00:06:31,920with your environment, and so you're 15500:06:31,920 --> 00:06:34,240literally breathing in the energy of the 15600:06:34,240 --> 00:06:35,840space that you're in, and then you're 15700:06:35,840 --> 00:06:37,760breathing it back out, right?To 15800:06:38,000 --> 00:06:40,600inspire was the original word for the 15900:06:40,600 --> 00:06:43,120in-breath to draw in the spirit. 16000:06:44,080 --> 00:06:46,800I mean, that just gave me goosebumps. 16100:06:47,120 --> 00:06:50,080And so when we we breathe with that 16200:06:50,080 --> 00:06:52,960level of intentionality, it brings 16300:06:52,960 --> 00:06:55,640you back to yourself. Right. It 16400:06:55,640 --> 00:06:57,640brings you back. So, you know, yes, 16500:06:57,640 --> 00:06:59,440physiologically it's lowering your stress 16600:06:59,440 --> 00:07:01,200levels because your cortisol levels come 16700:07:01,200 --> 00:07:04,080down. But what that's doing is it's 16800:07:04,240 --> 00:07:06,800regulating your nervous system. And when 16900:07:06,800 --> 00:07:08,800you are in a regulated state, you're in 17000:07:08,800 --> 00:07:11,040your power, you're in your leadership 17100:07:11,040 --> 00:07:13,280energy, right?You're in that purposeful 17200:07:13,280 --> 00:07:16,080powerhouse. Yeah, I can do it. You're 17300:07:16,080 --> 00:07:19,080in that anchor, that center point with 17400:07:19,080 --> 00:07:21,680yourself. And so that's 17500:07:21,680 --> 00:07:23,960why. You know, in our Rise and Vibe 17600:07:23,960 --> 00:07:25,960sessions and when you grab the Breathe to 17700:07:25,960 --> 00:07:28,640Succeed breathwork bundle, you quickly 17800:07:28,640 --> 00:07:31,600feel a shift in. In your inner state and 17900:07:31,600 --> 00:07:33,360in yourself, because that's what's 18000:07:33,360 --> 00:07:35,520happening, right?And so that's why that 18100:07:35,520 --> 00:07:37,080sage advice of, oh, just take a deep 18200:07:37,080 --> 00:07:40,080breath, right, is so, so potent. And, you 18300:07:40,080 --> 00:07:42,400know, we hear so many things of like, oh, 18400:07:42,400 --> 00:07:44,040I was waiting on bated breath. I mean, 18500:07:44,040 --> 00:07:45,360that's a little outdated, but you know 18600:07:45,360 --> 00:07:47,760what I mean?Bated breath and and oh, I 18700:07:47,760 --> 00:07:49,520had to catch my breath. Like, there's so 18800:07:49,520 --> 00:07:51,200many reminders that we have of our 18900:07:51,200 --> 00:07:54,000breath. But so many people 19000:07:54,000 --> 00:07:56,560just go through their day and don't even 19100:07:56,560 --> 00:07:58,920think about it, right?Like it's 19200:07:58,920 --> 00:08:01,280happening. Because of the beauty of your 19300:08:01,280 --> 00:08:03,200autonomic nervous system, it's just going 19400:08:03,200 --> 00:08:04,720on in the background, like beating your 19500:08:04,720 --> 00:08:06,880heart, digesting your food, you know, all 19600:08:06,880 --> 00:08:08,120the things that's happening with you 19700:08:08,120 --> 00:08:10,880don't have to think about. But 19800:08:10,880 --> 00:08:13,480here's the thing, when you 19900:08:14,560 --> 00:08:16,320intentionally take these little power 20000:08:16,320 --> 00:08:19,200pauses and you drop 20100:08:19,200 --> 00:08:21,800into that awareness and you breathe 20200:08:22,320 --> 00:08:25,120on purpose, you are able 20300:08:25,120 --> 00:08:27,560to quickly make a 20400:08:27,560 --> 00:08:29,600shift and. 20500:08:30,560 --> 00:08:33,280Feel it. And 20600:08:33,920 --> 00:08:36,080that is what allows you 20700:08:37,040 --> 00:08:40,040to stay in control of the 20800:08:40,040 --> 00:08:42,560situation, to stay in a regulated state 20900:08:42,560 --> 00:08:44,880in your nervous system so that you are 21000:08:44,880 --> 00:08:47,840able to respond rather than 21100:08:47,840 --> 00:08:50,720react to situations. And really 21200:08:50,720 --> 00:08:53,440what we want to think about is how can 21300:08:53,440 --> 00:08:56,360you?Do this. How can you do this in a 21400:08:56,360 --> 00:08:59,360way that really supports you and 21500:08:59,360 --> 00:09:01,920really brings you back into that level 21600:09:02,120 --> 00:09:04,560of roundedness within 21700:09:04,560 --> 00:09:06,480yourself throughout the day? 21800:09:07,200 --> 00:09:09,440And you know, this is where having that 21900:09:09,440 --> 00:09:11,040intentional morning routine, like 22000:09:11,040 --> 00:09:13,520amplifying your morning routine and 22100:09:13,520 --> 00:09:16,160really taking some moments in that to 22200:09:16,160 --> 00:09:19,120breathe and focus and be. In 22300:09:19,120 --> 00:09:21,600in your body and connect to your vision 22400:09:21,600 --> 00:09:23,600and all the beautiful things that you do 22500:09:23,600 --> 00:09:26,480that really serve and support you is 22600:09:26,480 --> 00:09:28,920so, so important. But then throughout the 22700:09:28,920 --> 00:09:31,640day, especially when you 22800:09:31,640 --> 00:09:34,000notice yourself getting tight, when you 22900:09:34,000 --> 00:09:36,240notice yourself in that frustration, when 23000:09:36,240 --> 00:09:38,520you notice yourself in a really 23100:09:38,520 --> 00:09:40,680reactive state, like if you feel yourself 23200:09:40,680 --> 00:09:42,720getting short and triggered, 23300:09:44,640 --> 00:09:47,240that's a beautiful time. To 23400:09:47,240 --> 00:09:48,960literally just step away and place your 23500:09:48,960 --> 00:09:51,040hands on your body, open your body back 23600:09:51,040 --> 00:09:52,080up, right?Cause when you're in that 23700:09:52,080 --> 00:09:54,000contracted, compressed position, it's 23800:09:54,000 --> 00:09:55,760harder for you to breathe well. So we 23900:09:55,760 --> 00:09:58,320want to open your body back up and 24000:09:58,320 --> 00:10:00,040breathe in through your nose, out through 24100:10:00,040 --> 00:10:02,520your mouth, in through your nose, out 24200:10:02,520 --> 00:10:04,320through your mouth, and you make a soft 24300:10:04,320 --> 00:10:06,400sound as you exhale, whatever sound you 24400:10:06,400 --> 00:10:08,160want, right?So inhale through your nose. 24500:10:09,200 --> 00:10:11,680Exhale. You can make a 24600:10:11,920 --> 00:10:14,560humming sound. Any sort of 24700:10:14,560 --> 00:10:17,200vocalization is going to actually tonify 24800:10:17,200 --> 00:10:19,040your vagus nerve even more. So your vagus 24900:10:19,040 --> 00:10:21,880nerve is the main highway of your nervous 25000:10:21,880 --> 00:10:24,800system, and more lanes of 25100:10:24,800 --> 00:10:26,800that highway come from your body up to 25200:10:26,800 --> 00:10:28,800your brain than in the other direction, 25300:10:28,960 --> 00:10:30,280right?So your body is sending more 25400:10:30,280 --> 00:10:32,040information than your brain is, and your 25500:10:32,040 --> 00:10:33,320brain's sending a hell of a lot of 25600:10:33,320 --> 00:10:35,880information. OK, so this is so 25700:10:35,880 --> 00:10:38,640important and so. 3 deep 25800:10:38,640 --> 00:10:41,120breaths into the belly making sound, you 25900:10:41,120 --> 00:10:42,880knowAnd if you're in a space where you 26000:10:43,600 --> 00:10:45,480don't feel comfortable making a sound, 26100:10:45,760 --> 00:10:47,480just breathe out super slow through the 26200:10:47,480 --> 00:10:50,000mouth. And the longer the exhalation, the 26300:10:50,000 --> 00:10:52,560more you cultivate that grounding, 26400:10:52,560 --> 00:10:55,440settling quality and regulate. OK, so 26500:10:55,440 --> 00:10:57,800that's so important. So yes, in moments 26600:10:57,800 --> 00:11:00,120when you're like and you can feel 26700:11:00,120 --> 00:11:02,960yourself like getting wound up. But 26800:11:02,960 --> 00:11:05,360here's the thing, it's even more 26900:11:05,360 --> 00:11:07,520impactful if you do this. 27000:11:07,840 --> 00:11:10,320Intentionally, little moments throughout 27100:11:10,320 --> 00:11:12,320the day, little tiny power pauses 27200:11:12,880 --> 00:11:15,120throughout the day to keep yourself 27300:11:15,120 --> 00:11:17,760level, right?To to keep yourself in that 27400:11:17,760 --> 00:11:20,600steady state so that you're not wound the 27500:11:20,640 --> 00:11:23,520heck up and get wound even more when 27600:11:23,520 --> 00:11:25,360if something happens, right?So you're 27700:11:25,360 --> 00:11:28,000kind of operating at a nice low level, 27800:11:28,080 --> 00:11:30,400feeling the vibe, feeling good. And then 27900:11:30,400 --> 00:11:32,960if something happens, then you can handle 28000:11:32,960 --> 00:11:35,200that more gracefully and then you're able 28100:11:35,200 --> 00:11:36,880to regulate back to that steady state. 28200:11:37,080 --> 00:11:39,600OK, so ideally taking power pauses 28300:11:39,600 --> 00:11:41,120throughout the day, little mini ones, 28400:11:41,120 --> 00:11:42,920right?And even just when you're waiting 28500:11:42,920 --> 00:11:44,720for something to load or download or 28600:11:44,720 --> 00:11:47,040something, just stand or set yourself 28700:11:47,040 --> 00:11:49,520back up. Breathe, 28800:11:49,920 --> 00:11:52,720right?So simple. It's literally so 28900:11:52,720 --> 00:11:54,640simple and we forget it. It's literally 29000:11:54,640 --> 00:11:57,120right underneath your nose and we forget 29100:11:57,120 --> 00:11:59,960it. And so. That's really what I wanted 29200:11:59,960 --> 00:12:02,000to share with you is how you can really 29300:12:02,000 --> 00:12:04,240tap into this most potent tool that you 29400:12:04,240 --> 00:12:06,280have that's literally right underneath 29500:12:06,280 --> 00:12:08,160your nose, that's literally so impactful 29600:12:09,040 --> 00:12:11,840and is so powerful at the same time. It's 29700:12:11,840 --> 00:12:14,160like mind-blowing of how 29800:12:14,720 --> 00:12:17,080incredible this beautiful gift is that 29900:12:17,080 --> 00:12:18,560you have, right?And so 30000:12:20,320 --> 00:12:22,360let me know how that goes. Let me know 30100:12:22,360 --> 00:12:24,120what breathing practices you like and 30200:12:24,120 --> 00:12:26,400enjoy. And you know, 30300:12:26,400 --> 00:12:28,720especially when you find yourself 30400:12:29,360 --> 00:12:32,240feeling that, like, I have to get this 30500:12:32,240 --> 00:12:33,520done. I don't know what to do. I want to, 30600:12:33,520 --> 00:12:34,800I want to create an offer that's really 30700:12:34,800 --> 00:12:37,600valuable. And I'm here, you know, that 30800:12:37,600 --> 00:12:40,320like frantic, frazzled, worn out woman 30900:12:40,320 --> 00:12:43,000sort of vibe. Or you feel yourself in 31000:12:43,000 --> 00:12:45,920that. I don't know. I know I 31100:12:45,920 --> 00:12:48,240should do something for the holiday promo 31200:12:48,240 --> 00:12:50,040period, but I can't think of anything. 31300:12:50,040 --> 00:12:53,040And you know, in that. In that 31400:12:53,040 --> 00:12:55,120state of feeling maybe more frozen, maybe 31500:12:55,120 --> 00:12:57,440feeling more uninspired, right?And so 31600:12:58,000 --> 00:13:00,880the breathwork bundle literally faster 31700:13:00,880 --> 00:13:03,520than you can open up your laptop, log in 31800:13:03,520 --> 00:13:05,760to ChatGPT and get some inspiration and 31900:13:05,760 --> 00:13:07,120then floof it up. So you're not using 32000:13:07,120 --> 00:13:08,640that boring generic stuff that it spits 32100:13:08,640 --> 00:13:11,360out. You can take a power pause that 32200:13:11,360 --> 00:13:14,320will drop you into that 32300:13:14,320 --> 00:13:16,720place of inspiration and flow 32400:13:17,040 --> 00:13:19,680and back into that vibe of yes, 32500:13:19,680 --> 00:13:21,440merry and bright and shiny and sparkly 32600:13:21,440 --> 00:13:23,920and all those things. So 10 minutes. 32700:13:24,240 --> 00:13:26,320That's why I designed. I designed them so 32800:13:26,320 --> 00:13:28,320that they're really effective using 32900:13:28,320 --> 00:13:29,920different breathwork practices that 33000:13:29,920 --> 00:13:32,560literally are gonna be so fun and so 33100:13:32,560 --> 00:13:34,880energizing that will really activate you 33200:13:34,960 --> 00:13:36,360at the deepest level of your nervous 33300:13:36,360 --> 00:13:38,640system and open you back up into that 33400:13:38,640 --> 00:13:40,880place of possibility and connection and 33500:13:40,880 --> 00:13:43,680creativity and flow. That is that your 33600:13:43,680 --> 00:13:46,320true state. That's your true state. So 33700:13:46,480 --> 00:13:48,080grab the breathwork bundle. Only 11 33800:13:48,080 --> 00:13:50,640bucks. Yes, I know. I I just wanna make 33900:13:50,640 --> 00:13:52,720it a. As available and no-brainer as 34000:13:52,720 --> 00:13:55,120possible. It's only available until 34100:13:55,120 --> 00:13:57,52011:11, right?So and you're getting early 34200:13:57,520 --> 00:13:58,960access. And when you grab it before 34300:13:58,960 --> 00:14:01,600Sunday, you actually also get a bonus 34400:14:01,840 --> 00:14:03,760live breathwork practice with me and a 34500:14:03,760 --> 00:14:05,720little go-getter planning session so you 34600:14:05,760 --> 00:14:07,280can make sure you're rocking the whole 34700:14:07,280 --> 00:14:09,800season. So yeah, thank you for being part 34800:14:09,800 --> 00:14:11,600of this incredible community. Thank you 34900:14:11,600 --> 00:14:14,560for breathing on purpose. Thank you 35000:14:14,560 --> 00:14:16,200for moving your body on purpose. Thank 35100:14:16,200 --> 00:14:17,840you for showing up on purpose. And now 35200:14:17,840 --> 00:14:19,440you know the most powerful tool to do 35300:14:19,480 --> 00:14:22,160that. Yes, yes, it's your breath. Because 35400:14:22,160 --> 00:14:23,760you got big things to do. Love, love. 35500:14:24,560 --> 00:14:26,640You're here for a reason. I know it. I 35600:14:26,640 --> 00:14:28,960feel it. I feel it. I can feel it. I'm 35700:14:29,040 --> 00:14:30,480literally getting goosebumps right now 35800:14:30,800 --> 00:14:32,720because there is a calling in your soul. 35900:14:32,720 --> 00:14:34,280You are here to do incredible things. And 36000:14:34,280 --> 00:14:35,680whatever that is for you, it might be 36100:14:35,680 --> 00:14:38,280large-scale impact. It might not, but 36200:14:38,280 --> 00:14:40,400it's you showing up and living the most 36300:14:40,400 --> 00:14:43,120vibrant, authentic, full life. As 36400:14:43,120 --> 00:14:45,320possible. That's ultimately what this 36500:14:45,320 --> 00:14:47,520comes back to, right?And your breath 36600:14:48,960 --> 00:14:51,040is the gateway to make sure you're doing 36700:14:51,040 --> 00:14:53,360that right. Stress. No, thank you. Joy 36800:14:53,360 --> 00:14:56,120and vibrancy. Yes, please. So see you 36900:14:56,120 --> 00:14:58,560next time. Have a great rest of your day. 37000:14:58,560 --> 00:14:59,760Take good care. Bye. Bye.

Unlock Your Legacy by Healing Your Nervous System! In this episode we chat all about: What it really means to regulate your nervous system Why your healing must include your body to be effective The missing key to clarity and living an authentically aligned life More About Danielle: Danielle Rubio is a somatic trauma practitioner, nervous system coach and somatic educator for women. Danielle teaches women how to heal their nervous systems, integrate core wounds and increase their capacity to dissolve and manage stress. Using movement therapy, somatic practices and mindfulness Danielle empowers women around the globe to use their bodies as their map and their triggers as their compass to find their way home to their most radiant selves. Make sure to grab Danielle’s Gift Of The EmbodiedMind class: www.danielle-rubio.com Connect With Danielle: https://www.instagram.com/iamdaniellerubio/  

You already know that you are the common demoninator in your life and that you're energy is everything!  Which is why in today's episode we're diving into the most important thing that you get to do each day to: actually enjoy your life and everything you've created harness your competitive edge and get to the finish line of your goals define success on your own terms in a way that includes all parts of you Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 100:00:00,320 --> 00:00:02,960Hello, Hello and welcome back to 200:00:02,960 --> 00:00:04,800another episode of the Purposeful 300:00:04,800 --> 00:00:07,641Powerhouse podcast. Lean in a little bit. 400:00:07,641 --> 00:00:10,121Turn it up a little bit. You 500:00:10,241 --> 00:00:13,121already know that you are the common 600:00:13,121 --> 00:00:15,681denominator in all parts 700:00:16,121 --> 00:00:18,641of your life. Your 800:00:18,641 --> 00:00:21,522work, your business, your car, your dog, 900:00:21,522 --> 00:00:23,922your relationships, your house, your 1000:00:25,842 --> 00:00:28,402That means that your energy. 1100:00:29,362 --> 00:00:31,762Is the driving force behind 1200:00:31,922 --> 00:00:34,162all of those things, 1300:00:34,643 --> 00:00:37,203and that it literally affects every 1400:00:37,203 --> 00:00:40,163part of your life. But what 1500:00:40,163 --> 00:00:42,563happens if you are not 1600:00:42,883 --> 00:00:45,203prioritizing yourself and instead 1700:00:45,203 --> 00:00:47,843prioritizing everything else? 1800:00:48,324 --> 00:00:50,564Well. We all know how it feels to put 1900:00:50,564 --> 00:00:52,084ourselves on the back burner, to have 2000:00:52,084 --> 00:00:54,204that running dialogue from the chatter 2100:00:54,204 --> 00:00:55,524channel that's saying we're letting 2200:00:55,524 --> 00:00:57,444ourselves down and what am I even doing? 2300:00:57,444 --> 00:00:59,524And putting your vision and your goals 2400:00:59,524 --> 00:01:01,164and yourself and your health on the back 2500:01:01,164 --> 00:01:03,845burner. It does not 2600:01:04,085 --> 00:01:06,365feel good, does it?Physically, it doesn't 2700:01:06,365 --> 00:01:08,685mentally, emotionally, but in our in the 2800:01:08,685 --> 00:01:10,685deepest core, you know that that's not 2900:01:10,685 --> 00:01:12,325what you're here to do or how you want 3000:01:12,325 --> 00:01:14,725to. Take care of yourself. Because let's 3100:01:14,725 --> 00:01:16,806be real. When we do that, it can lead to 3200:01:16,806 --> 00:01:19,526feelings of exhaustion and overwhelm and 3300:01:19,526 --> 00:01:21,686burnout and lack of creativity, lack of 3400:01:21,686 --> 00:01:23,766inspiration, maybe even getting to the 3500:01:23,766 --> 00:01:25,446point of being resentful. 3600:01:26,726 --> 00:01:29,607So my question is, how do you 3700:01:29,607 --> 00:01:32,127ever expect to actually 3800:01:32,127 --> 00:01:35,047enjoy all of your life 3900:01:35,047 --> 00:01:36,487and everything that you've created 4000:01:36,807 --> 00:01:39,127without having?A 4100:01:39,127 --> 00:01:41,607beautiful, amplified morning routine that 4200:01:41,607 --> 00:01:44,048helps you to be thriving, that helps you 4300:01:44,048 --> 00:01:45,848to be healthy and happy and feel 4400:01:45,968 --> 00:01:48,088absolutely inspired and aligned and 4500:01:48,088 --> 00:01:50,208incredible and energized and confident 4600:01:50,208 --> 00:01:52,208and go strutting into your day feeling 4700:01:52,208 --> 00:01:54,448like a badass powerful warrior riding a 4800:01:54,448 --> 00:01:56,568lion. Cause you're like, yes, I am so 4900:01:57,449 --> 00:02:00,089on it and I've got this. Well, 5000:02:00,609 --> 00:02:01,649that's what we're going to talk about 5100:02:01,649 --> 00:02:04,409today. Literally the most important thing 5200:02:04,409 --> 00:02:07,209that you get to do each day. Not that 5300:02:07,209 --> 00:02:10,129you have to do. But that you get 5400:02:10,129 --> 00:02:12,570to do because it's actually a gift 5500:02:12,970 --> 00:02:14,970rather than an obligation, 5600:02:16,250 --> 00:02:18,730if you can begin to remember that in 5700:02:18,730 --> 00:02:20,410order for you to. 5800:02:21,530 --> 00:02:22,970Have the big impact that you're here to 5900:02:22,970 --> 00:02:24,771make to write that best-selling book, to 6000:02:24,771 --> 00:02:26,651be an internationally award-winning 6100:02:26,811 --> 00:02:29,571speaker, to, you know, have an incredible 6200:02:29,571 --> 00:02:31,491business, to lead a team, to whatever it 6300:02:31,491 --> 00:02:33,531is, to lead a global movement, right? 6400:02:33,691 --> 00:02:35,771Whatever it is for you that's in your 6500:02:35,771 --> 00:02:38,011heart and on your soul and and is what 6600:02:38,011 --> 00:02:40,492lights you up and is your purpose. In 6700:02:40,492 --> 00:02:42,252order for you to fulfill that, 6800:02:44,092 --> 00:02:46,892you need your body. Your 6900:02:46,892 --> 00:02:49,852mind and your spirit, and ideally in 7000:02:49,852 --> 00:02:52,653a state of thriving. Not just 7100:02:52,653 --> 00:02:55,053barely scraping by, chugging buckets of 7200:02:55,053 --> 00:02:57,773coffee to get there, but in a state of 7300:02:58,093 --> 00:03:00,333full expression, full expansion, 7400:03:00,333 --> 00:03:02,413regulation, happiness, joy, 7500:03:03,213 --> 00:03:05,934aliveness, inspiration, right?Because 7600:03:06,094 --> 00:03:08,294mind, body, spirit, we talk a lot about 7700:03:08,294 --> 00:03:10,494that. And it's like the three legs of a 7800:03:10,494 --> 00:03:12,894triathlon or the three legs of a stool. 7900:03:12,894 --> 00:03:15,374You need all three to get to the finish 8000:03:15,374 --> 00:03:17,614line of your goals. So 8100:03:18,494 --> 00:03:19,815that's what we're going to be talking 8200:03:19,815 --> 00:03:22,695about today is how the most important 8300:03:22,695 --> 00:03:24,415thing for you to do 8400:03:25,135 --> 00:03:27,615is take care 8500:03:27,975 --> 00:03:30,335of you, to nurture your energy, to 8600:03:30,335 --> 00:03:32,895nurture your body, your mind and your 8700:03:32,895 --> 00:03:34,616spirit. Because absolutely 1000% 8800:03:35,136 --> 00:03:37,856science agrees you are an energetic 8900:03:37,856 --> 00:03:39,936spiritual being having a physical human 9000:03:39,936 --> 00:03:42,656experience. So that means that there's 9100:03:42,656 --> 00:03:44,816many layers of you that. 9200:03:45,536 --> 00:03:48,177Would love to be supported and nurtured 9300:03:48,337 --> 00:03:50,737so that you can 9400:03:50,897 --> 00:03:52,657actually enjoy your life, right?So you're 9500:03:52,657 --> 00:03:54,377not just running yourself ragged, get to 9600:03:54,377 --> 00:03:56,737the finish line and, you know, fall onto 9700:03:56,737 --> 00:03:59,617it. So like my friend, I live in Kona on 9800:03:59,617 --> 00:04:01,538the Big Island and and the Ironman 9900:04:02,338 --> 00:04:04,218Triathlon was there and he was a 10000:04:04,218 --> 00:04:06,498triathlete. He was fierce, right?And he 10100:04:06,498 --> 00:04:09,058trained a lot. And so we went to go and 10200:04:09,218 --> 00:04:11,858and watch him at the finish line and 10300:04:11,858 --> 00:04:14,578he was so haggard at the end of 10400:04:14,578 --> 00:04:16,219running that race. But he crossed the 10500:04:16,219 --> 00:04:17,859finish line, but he was staggering like a 10600:04:17,859 --> 00:04:20,259zombie. He got to the line and he 10700:04:20,419 --> 00:04:22,499fell on it, and then he sat up and he 10800:04:22,499 --> 00:04:24,539threw up, but he freaking got to the 10900:04:24,539 --> 00:04:26,699finish line, right?And so how do you want 11000:04:26,699 --> 00:04:28,660to get to the finish line of your goals? 11100:04:28,660 --> 00:04:30,340Do you want to actually be enjoying all 11200:04:30,340 --> 00:04:32,300parts of your life, or do you want to get 11300:04:32,300 --> 00:04:34,340to that and just basically collapse? 11400:04:34,660 --> 00:04:37,060Because if we continue that hustle 11500:04:37,060 --> 00:04:39,460mentality of always on, always pushing, 11600:04:39,460 --> 00:04:41,220gotta do all this stuff because it's 11700:04:41,220 --> 00:04:42,901really important and it's top priority 11800:04:43,301 --> 00:04:44,661and our brain is just spinning 11900:04:44,661 --> 00:04:47,621constantly, then I think it's 12000:04:47,621 --> 00:04:50,541a. A backwards approach to 12100:04:50,541 --> 00:04:52,901doing what you're really called here to 12200:04:52,901 --> 00:04:55,101do, and that's make an incredible impact 12300:04:55,101 --> 00:04:57,462by sharing your gifts. Because the 12400:04:57,462 --> 00:04:59,942reality is in in whatever market you're 12500:04:59,942 --> 00:05:01,462in, whether it's, you know, online 12600:05:01,462 --> 00:05:03,542business or coaching or 12700:05:04,342 --> 00:05:07,222whatever it is for you, there's a lot 12800:05:07,222 --> 00:05:10,183of other people doing similar things. And 12900:05:10,903 --> 00:05:12,903that's important to know because that 13000:05:12,903 --> 00:05:14,823means there's a demand, right?But there's 13100:05:14,823 --> 00:05:16,383a lot of people doing similar things to 13200:05:16,383 --> 00:05:19,143you and your competitive edge. Is you. 13300:05:19,783 --> 00:05:22,503Your competitive edge is your energy, and 13400:05:22,503 --> 00:05:24,584no one can take that from you. No one can 13500:05:24,584 --> 00:05:26,464replicate that exactly right. They might 13600:05:26,464 --> 00:05:29,384try, but they won't. And so that means 13700:05:29,384 --> 00:05:32,064that that is something that you get to 13800:05:32,064 --> 00:05:34,824use in your life and in your work and in 13900:05:34,824 --> 00:05:36,584your business and nurture that and 14000:05:36,584 --> 00:05:39,065nourish that, because that is 14100:05:39,265 --> 00:05:41,905really what helps you to stand out, 14200:05:42,425 --> 00:05:45,065is your vibrancy. Your true self, the way 14300:05:45,065 --> 00:05:47,065you show up, your values, the way you 14400:05:47,065 --> 00:05:48,505speak, the way you lead, the way you 14500:05:48,505 --> 00:05:50,145communicate, the way you write, the way 14600:05:50,145 --> 00:05:51,866you create the websites, whatever it is, 14700:05:51,866 --> 00:05:54,626right?And so it's important to 14800:05:54,626 --> 00:05:57,306remember that when you 14900:05:57,386 --> 00:05:59,866make yourself a 15000:05:59,866 --> 00:06:02,666priority, it actually supports 15100:06:02,666 --> 00:06:04,426all of the other parts of your life, 15200:06:05,147 --> 00:06:07,827right?And that's why having a 15300:06:08,267 --> 00:06:10,827morning routine that is 15400:06:10,827 --> 00:06:13,547amplified. In the sense that it actually 15500:06:13,547 --> 00:06:16,427supports you on all of those layers of 15600:06:16,427 --> 00:06:18,347mind and body and spirit, right? 15700:06:19,388 --> 00:06:20,828It allows you to 15800:06:21,388 --> 00:06:24,188fulfill the most important 15900:06:24,588 --> 00:06:26,748requirement for all of those things is 16000:06:26,748 --> 00:06:28,628making sure that those essential 16100:06:28,628 --> 00:06:31,108ingredients are taken care of, right?It's 16200:06:31,108 --> 00:06:33,629like you wouldn't expect to go and 16300:06:33,709 --> 00:06:36,269create a, you know, social media 16400:06:36,269 --> 00:06:38,589marketing campaign without some sort of 16500:06:38,589 --> 00:06:41,549device to do it on. Right. You you 16600:06:41,549 --> 00:06:43,549wouldn't be able to post it on Instagram 16700:06:43,549 --> 00:06:45,109if you didn't have a phone and you didn't 16800:06:45,109 --> 00:06:46,910have the app, right?And you didn't have 16900:06:46,910 --> 00:06:49,830the content. So in order for you to 17000:06:49,830 --> 00:06:52,190even do that, you need the hands that can 17100:06:52,190 --> 00:06:54,430type it out. You need the mind that can 17200:06:54,430 --> 00:06:56,190have those thoughts. You need the spirit 17300:06:56,190 --> 00:06:59,150that's inspired, right?And so these are 17400:06:59,150 --> 00:07:00,991sometimes things that we kind of take for 17500:07:00,991 --> 00:07:03,951granted and. You know, blessed 17600:07:03,951 --> 00:07:06,031be that your beautiful heart and your 17700:07:06,031 --> 00:07:08,191lungs and and your body just keeps doing 17800:07:08,191 --> 00:07:09,871their thing, right?As long as you give 17900:07:09,871 --> 00:07:11,631it, you know, the core elements of sleep 18000:07:11,671 --> 00:07:13,912and water and food and stuff and 18100:07:13,912 --> 00:07:16,352movement. The thing is, is that 18200:07:17,272 --> 00:07:19,632of course those beautiful dreams that you 18300:07:19,632 --> 00:07:21,632have on your heart and in your mind are 18400:07:21,632 --> 00:07:23,472so important and they were given to you 18500:07:23,472 --> 00:07:25,232for a reason. But 18600:07:26,032 --> 00:07:28,473isn't your health and your happiness and 18700:07:28,473 --> 00:07:30,993your sanity equally important? 18800:07:31,713 --> 00:07:33,153Because they don't have to be mutually 18900:07:33,153 --> 00:07:35,993exclusive. If you take a step back and 19000:07:35,993 --> 00:07:38,553you decide for yourself what it means to 19100:07:38,553 --> 00:07:41,033be successful, you get to 19200:07:41,033 --> 00:07:43,154decide. And is it a 19300:07:43,154 --> 00:07:46,034holistic view of success or 19400:07:46,034 --> 00:07:47,874is it exclusively financial? 19500:07:48,434 --> 00:07:51,354Because in order to truly enjoy the 19600:07:51,354 --> 00:07:53,314wealth that you are creating as you 19700:07:53,314 --> 00:07:55,075attract more abundance and opportunities 19800:07:55,075 --> 00:07:55,715in your life. 19900:07:57,555 --> 00:07:59,795Ideally you're able to slow down and be 20000:07:59,795 --> 00:08:02,675present with it, right?Not exhausted, 20100:08:02,675 --> 00:08:05,315burnt out, depleted, sick, hurt. 20200:08:06,915 --> 00:08:09,556It's if you take a pause and you look at 20300:08:09,556 --> 00:08:12,516this, hopefully it's making sense, right? 20400:08:12,916 --> 00:08:15,556And so it's really, I 20500:08:15,556 --> 00:08:17,636see this as something that happens a lot 20600:08:17,636 --> 00:08:19,396for people is that it becomes an 20700:08:19,396 --> 00:08:22,276afterthought and we say 20800:08:22,276 --> 00:08:25,197to ourselves, yeah. That it's so good. 20900:08:25,197 --> 00:08:26,877I'm going to do that later. I'm going to 21000:08:26,877 --> 00:08:28,917do that later. But what happens to a lot 21100:08:28,917 --> 00:08:31,077of people, especially in our community 21200:08:31,197 --> 00:08:34,037where you, you get really focused on 21300:08:34,037 --> 00:08:35,237something and you're doing it and you're 21400:08:35,237 --> 00:08:36,558doing it and you want, you don't want to 21500:08:36,558 --> 00:08:38,278stop and you're hyper-focused. And then, 21600:08:38,278 --> 00:08:40,038you know, by the end of realizing that, 21700:08:40,038 --> 00:08:41,518oh, it's nighttime or it's dinner time or 21800:08:41,518 --> 00:08:43,438I have to go and you're not able to get 21900:08:43,438 --> 00:08:45,438to your workout or to your yoga practice 22000:08:45,438 --> 00:08:47,558and and it becomes later, I'll do it 22100:08:47,558 --> 00:08:49,038later, I'll do it next time, I'll do it 22200:08:49,038 --> 00:08:50,919tomorrow. And then it's something that we 22300:08:50,919 --> 00:08:53,479keep putting off. And that's why I have 22400:08:53,479 --> 00:08:55,559found that morning routines are so 22500:08:55,559 --> 00:08:58,519impactful for busy women, 22600:08:58,519 --> 00:09:00,839entrepreneurs, women on a mission. You 22700:09:00,839 --> 00:09:02,759know, however you identify, it's not 22800:09:02,759 --> 00:09:04,760gender specific, but that's tends to be 22900:09:04,760 --> 00:09:07,560who I support is having it be 23000:09:07,560 --> 00:09:09,560something that you do first, because it 23100:09:09,560 --> 00:09:11,960literally sets the tone for your whole 23200:09:11,960 --> 00:09:14,680entire day and it gets you into that 23300:09:14,680 --> 00:09:17,000space of deep connection to yourself, 23400:09:17,400 --> 00:09:19,841allows you to. Set your 23500:09:19,841 --> 00:09:21,801intentions for the day so that you are 23600:09:21,801 --> 00:09:24,361focused on your priorities, right?And so 23700:09:24,601 --> 00:09:27,401aligning your mind is the first pillar of 23800:09:27,401 --> 00:09:28,881amplifying your morning routine. And so 23900:09:28,881 --> 00:09:31,722that's getting yourself in that frame of 24000:09:31,722 --> 00:09:33,642mind and frame of heart that you are 24100:09:33,642 --> 00:09:35,962deeply connected to your vision and your 24200:09:35,962 --> 00:09:38,162goals that you have for yourself and who 24300:09:38,162 --> 00:09:41,122the version of you is that makes that 24400:09:41,122 --> 00:09:43,922a reality. And we go deep into into 24500:09:43,922 --> 00:09:45,803this inside the Rise and Vibe movement 24600:09:45,963 --> 00:09:48,523about the. Habits that that version of 24700:09:48,523 --> 00:09:51,043you has, the beliefs that they fully 24800:09:51,043 --> 00:09:53,243embody, the identities that they live 24900:09:53,243 --> 00:09:55,963into. And so there's a deep level of 25000:09:56,123 --> 00:09:58,443activation and transformation that 25100:09:58,443 --> 00:10:00,564happens inside the Rise and Vibe movement 25200:10:00,564 --> 00:10:01,644through these tools, through these 25300:10:01,644 --> 00:10:04,484practices, through your your morning 25400:10:04,484 --> 00:10:07,004routine as the vehicle. And So 25500:10:07,684 --> 00:10:10,644what that does is, is it truly gets you 25600:10:10,644 --> 00:10:12,925into that mind and heart space. of 25700:10:12,925 --> 00:10:15,805possibility and aligning you to that that 25800:10:15,805 --> 00:10:17,685vibe of your vision, right?Of how you 25900:10:17,685 --> 00:10:20,445want to feel today, how you get to show 26000:10:20,445 --> 00:10:23,165up so that you are in energetic alignment 26100:10:23,405 --> 00:10:25,965with opportunities, with connections, 26200:10:25,965 --> 00:10:28,926with moments of inspiration. And so 26300:10:28,926 --> 00:10:30,606they come to you because you're open to 26400:10:30,606 --> 00:10:31,806it. And so 26500:10:33,086 --> 00:10:35,566also so important is that 26600:10:35,886 --> 00:10:38,686when you you do that, that 26700:10:38,686 --> 00:10:40,847you are fully activating that in your 26800:10:40,847 --> 00:10:43,166body because we want to goDeeper than 26900:10:43,406 --> 00:10:45,646than just, you know, having, oh, I am 27000:10:45,646 --> 00:10:47,486healthy, I am happy, I am wealthy. We 27100:10:47,486 --> 00:10:49,846want to anchor it into your soma. We want 27200:10:49,846 --> 00:10:51,966to anchor it into your physical body 27300:10:52,206 --> 00:10:54,687because again, that's taking care of the 27400:10:54,687 --> 00:10:57,247mind. We want to take care of the body as 27500:10:57,247 --> 00:10:59,967well. And so that's where you get to 27600:11:00,047 --> 00:11:01,727take that beautiful intention that you 27700:11:01,727 --> 00:11:03,087have for yourself, take your power 27800:11:03,087 --> 00:11:05,647statement and bring it deeply into your 27900:11:05,647 --> 00:11:08,048body so that it's fully anchored, so that 28000:11:08,048 --> 00:11:10,048you get to experience it and expand it 28100:11:10,288 --> 00:11:12,128and express it and because what that 28200:11:12,128 --> 00:11:14,928does. Is when you are moving your body in 28300:11:14,928 --> 00:11:17,008the morning, it helps to boost your 28400:11:17,008 --> 00:11:19,488productivity, your focus, your mental 28500:11:19,488 --> 00:11:21,729clarity makes you a nicer, healthier, 28600:11:21,729 --> 00:11:23,649happier human to be around, have less 28700:11:23,649 --> 00:11:26,289tension, less pain, more energy. 28800:11:26,449 --> 00:11:29,289And research tells us that it can boost 28900:11:29,409 --> 00:11:31,089it by up to 72%. Your productivity and 29000:11:31,089 --> 00:11:33,369your performance can increase when you 29100:11:33,369 --> 00:11:35,530move your body in the morning. That's 29200:11:35,530 --> 00:11:37,690significant, right?So all of those other 29300:11:37,690 --> 00:11:40,650reasons aside, or which you know, 29400:11:40,650 --> 00:11:42,810whatever is more important to you, is it 29500:11:42,810 --> 00:11:44,610being a healthy, happy, nice human to be 29600:11:44,610 --> 00:11:46,570around?Sure. Or is it productivity and 29700:11:46,570 --> 00:11:48,050performance, which you know are kind of 29800:11:48,050 --> 00:11:50,131one in the same, but depends on what 29900:11:50,131 --> 00:11:52,611languaging appeals to you and so. 30000:11:53,051 --> 00:11:55,731What that also does is when you are 30100:11:55,731 --> 00:11:58,531literally revving up your inner fire, 30200:11:58,531 --> 00:12:00,531you're energizing your body and your 30300:12:00,531 --> 00:12:02,772brain, you're actually giving yourself a 30400:12:02,772 --> 00:12:04,972boost of very important 30500:12:05,172 --> 00:12:07,732neurochemicals. Your dopamine goes 30600:12:08,772 --> 00:12:10,372through the roof, right?And that's an 30700:12:10,372 --> 00:12:12,292action taking. So you're doing this 30800:12:12,372 --> 00:12:14,012really important thing for yourself on 30900:12:14,012 --> 00:12:15,932every level and layer of your being, but 31000:12:15,932 --> 00:12:18,373then it really kickstarts. Your 31100:12:18,613 --> 00:12:21,333drive to do more gets you into that 31200:12:21,493 --> 00:12:23,733motivated state, right?And so for those 31300:12:23,733 --> 00:12:25,413of us that are neurodivergent, this is 31400:12:25,413 --> 00:12:26,893also really important if we have low 31500:12:26,893 --> 00:12:28,813levels of dopamine. But it's important 31600:12:28,813 --> 00:12:30,854for all humans because it literally gets 31700:12:30,854 --> 00:12:33,414you into go mode, right?And so not only 31800:12:33,414 --> 00:12:35,054are you revving yourself up from the 31900:12:35,054 --> 00:12:37,174inside out, you're boosting this 32000:12:37,174 --> 00:12:39,654energetic drive and this, you know. 32100:12:40,614 --> 00:12:43,094Aliveness so that you go flowing into 32200:12:43,094 --> 00:12:45,655your day. It really helps you to 32300:12:45,655 --> 00:12:48,135intentionally choose 32400:12:48,935 --> 00:12:50,935how you're going to show up first by 32500:12:50,935 --> 00:12:53,215showing up for yourself, but how you're 32600:12:53,215 --> 00:12:55,495going to show up in your day because you 32700:12:55,495 --> 00:12:57,095are that powerful. That's what it means 32800:12:57,095 --> 00:12:59,056to be a purposeful powerhouse is to 32900:12:59,056 --> 00:13:01,576remember how powerful you are, that you 33000:13:01,576 --> 00:13:03,056get to choose your thoughts. What are you 33100:13:03,056 --> 00:13:04,896aligning your mind to?You get to move 33200:13:04,896 --> 00:13:06,696your body in a way that makes you feel 33300:13:06,696 --> 00:13:08,856strong and sexy and tones and Titans all 33400:13:08,856 --> 00:13:11,817over because. It's all connected, 33500:13:12,257 --> 00:13:14,617and it doesn't have to be. You do this 33600:13:14,617 --> 00:13:17,137practice, you do that practice. Why not 33700:13:17,137 --> 00:13:19,137blend it all together in a way that's 33800:13:19,137 --> 00:13:22,057really turns it into an 33900:13:22,057 --> 00:13:24,337embodiment practice, but transforming you 34000:13:24,337 --> 00:13:26,378at the deepest level?Because all of that 34100:13:26,378 --> 00:13:28,978simultaneously is helping to 34200:13:29,098 --> 00:13:31,258rewire your system because you're 34300:13:31,258 --> 00:13:33,258anchoring into those beliefs and those 34400:13:33,258 --> 00:13:35,178identities. You're activating that vibe 34500:13:35,178 --> 00:13:37,298of your vision. You're fully allowing it 34600:13:37,298 --> 00:13:39,539to be moved throughout your body, so you 34700:13:39,539 --> 00:13:41,979are. Experiencing it now 34800:13:42,699 --> 00:13:44,699so that you are an energetic match for 34900:13:44,699 --> 00:13:46,299the goals that you have and the goals 35000:13:46,299 --> 00:13:47,779that you're setting for yourself and the 35100:13:47,779 --> 00:13:50,139vision that you're living into. In this 35200:13:50,139 --> 00:13:52,219way, it amplifies what you're doing 35300:13:52,219 --> 00:13:54,020because it makes it that much more 35400:13:54,020 --> 00:13:56,460impactful. So it's not just a workout 35500:13:56,460 --> 00:13:57,980that you're doing in the morning. It's 35600:13:57,980 --> 00:13:59,500not just, you know, journaling or 35700:13:59,500 --> 00:14:01,740affirmations. It's a full 35800:14:01,740 --> 00:14:04,460multi-level, multi-layered practice 35900:14:04,460 --> 00:14:06,620because you are multi-layered. 36000:14:07,821 --> 00:14:10,381And sure, you could do those things one 36100:14:10,381 --> 00:14:12,781at a time, but why 36200:14:12,781 --> 00:14:15,661not allow it to be this 36300:14:15,661 --> 00:14:18,541practice that really activates you on 36400:14:18,621 --> 00:14:21,582on all levels simultaneously?Because 36500:14:21,822 --> 00:14:24,622you are. There are many parts 36600:14:24,622 --> 00:14:26,662to you, right?There's many petals to the 36700:14:26,662 --> 00:14:28,382flower, as you've probably heard me say. 36800:14:28,862 --> 00:14:31,502So that's really. You know what it 36900:14:31,502 --> 00:14:34,383comes back to is how you can show up for 37000:14:34,383 --> 00:14:37,023yourself. How you can make yourself 37100:14:37,343 --> 00:14:40,063and your vision and your goals a priority 37200:14:40,063 --> 00:14:42,863is by taking care of them first. 37300:14:43,023 --> 00:14:45,743Take care of yourself first. Show up for 37400:14:45,743 --> 00:14:48,544yourself in a way that allows you to 37500:14:48,544 --> 00:14:50,064feel that sense of. 37600:14:50,544 --> 00:14:52,864Celebration and activation and 37700:14:52,864 --> 00:14:55,704completion and acknowledgement, right? 37800:14:55,704 --> 00:14:57,584Because that's really what it's about is, 37900:14:57,904 --> 00:15:00,104is learning to activate and do these 38000:15:00,104 --> 00:15:03,025things for yourself so that you can show 38100:15:03,025 --> 00:15:05,985up fully. To all the things that 38200:15:05,985 --> 00:15:08,065you get to do, because remember, full 38300:15:08,065 --> 00:15:10,625circle, here we go. You are the common 38400:15:10,625 --> 00:15:12,305denominator, and we all know what it's 38500:15:12,305 --> 00:15:15,265like to go into a meeting and somebody's 38600:15:15,265 --> 00:15:17,746just having a day and they're all sorts 38700:15:17,746 --> 00:15:19,546of frustrated and they're cranky and 38800:15:19,546 --> 00:15:21,186you're like, whoa, did you eat today? 38900:15:21,186 --> 00:15:23,666Like, what is going on?That's 39000:15:23,666 --> 00:15:26,546probably not the vibe you're looking to 39100:15:26,546 --> 00:15:29,267show up. With right. That's not your 39200:15:29,267 --> 00:15:31,747powerful, grounded leadership energy. 39300:15:31,987 --> 00:15:34,027That's not tapped into creativity. So 39400:15:34,027 --> 00:15:35,507it's flowing out of you. So you get 39500:15:35,507 --> 00:15:37,587things done at a reasonable hour, and you 39600:15:37,587 --> 00:15:40,227can actually turn off the work 39700:15:40,227 --> 00:15:42,307brain and go and enjoy your life without 39800:15:42,307 --> 00:15:44,068having to drink three glasses of 39900:15:44,068 --> 00:15:46,308Sauvignon Blanc, which I'm all about 40000:15:46,308 --> 00:15:48,788enjoying a glass of wine or however many. 40100:15:48,948 --> 00:15:51,908But it really is. Setting yourself 40200:15:52,068 --> 00:15:54,948up to be really present in each 40300:15:54,948 --> 00:15:57,589moment so that you're able to end work 40400:15:57,589 --> 00:15:59,509and turn off the work brain and actually 40500:15:59,509 --> 00:16:02,309go and enjoy your life so that things are 40600:16:02,309 --> 00:16:04,829flowing and go in so that you know as you 40700:16:04,829 --> 00:16:07,349lay down to sleep to a deep and restful 40800:16:07,349 --> 00:16:09,589sleep, the last thought that you have at 40900:16:09,589 --> 00:16:12,470the end of the day is like, wow. What 41000:16:12,470 --> 00:16:14,870is even happening?My life is so 41100:16:14,870 --> 00:16:17,270incredible right now. Am I living in my 41200:16:17,270 --> 00:16:20,150vision port?Because when you 41300:16:20,150 --> 00:16:22,950show up for yourself, that's what 41400:16:22,950 --> 00:16:25,591happens. That is what 41500:16:25,591 --> 00:16:28,551unfolds. That is the magic. And 41600:16:28,791 --> 00:16:31,431that's really the precursor. This inner 41700:16:31,431 --> 00:16:33,831shift and these inner transformations are 41800:16:33,831 --> 00:16:36,071what gets to happen first. 41900:16:36,871 --> 00:16:38,872So that all of the outer results, like 42000:16:38,872 --> 00:16:40,032the growth in your business, the 42100:16:40,032 --> 00:16:41,672opportunities, the aligned clients, the 42200:16:41,672 --> 00:16:43,432speaking engagements, whatever it is for 42300:16:43,432 --> 00:16:45,592you, that 42400:16:45,832 --> 00:16:47,992happens because of the inner 42500:16:48,312 --> 00:16:50,872transformations and the activations that 42600:16:50,872 --> 00:16:53,353you get to experience when you show up 42700:16:53,353 --> 00:16:55,593for yourself first, that's 42800:16:55,993 --> 00:16:58,953really. It. That's what I wanted to share 42900:16:58,953 --> 00:17:00,833with you today. So I really hope that 43000:17:00,833 --> 00:17:03,353that landed for you. I hope that it was a 43100:17:03,353 --> 00:17:05,874remembrance, a reminder, because The 43200:17:05,874 --> 00:17:07,434thing is, is that, you know, in this 43300:17:07,434 --> 00:17:10,314hustle, hustle, crazy busy life that 43400:17:10,314 --> 00:17:12,714we are living, it's easy to forget. 43500:17:13,434 --> 00:17:15,914And our mind wants us to forget because 43600:17:15,914 --> 00:17:18,794it wants us to stay in this pattern of 43700:17:18,794 --> 00:17:20,635busyness and overdoing and over giving 43800:17:20,635 --> 00:17:23,275and overthinking and prioritizing 43900:17:23,275 --> 00:17:25,995everything but ourself. But the truth is, 44000:17:25,995 --> 00:17:28,715is that in order for you to live into 44100:17:28,715 --> 00:17:30,395these big beautiful dreams that you have 44200:17:30,395 --> 00:17:32,715and make them your reality, it 44300:17:33,836 --> 00:17:36,556takes these beautiful steps of nourishing 44400:17:36,556 --> 00:17:38,316your body and your mind and your spirit, 44500:17:38,316 --> 00:17:40,796because they are essential ingredients 44600:17:40,956 --> 00:17:43,276not only to you 44700:17:43,276 --> 00:17:45,516thriving and actually enjoying your life, 44800:17:45,756 --> 00:17:48,637but the the sustainability of that as 44900:17:48,637 --> 00:17:51,237well. So if you are looking for 45000:17:51,237 --> 00:17:53,957support around this. The 45100:17:54,317 --> 00:17:57,237doors to the Rise and Vibe movement, 45200:17:57,237 --> 00:17:59,317which is what this is all about, is 45300:17:59,317 --> 00:18:01,838helping you to create a morning routine 45400:18:01,838 --> 00:18:04,518that is uniquely yours, does everything 45500:18:04,518 --> 00:18:06,478that we've been talking about, and really 45600:18:06,478 --> 00:18:09,118literally powers up all parts of your 45700:18:09,118 --> 00:18:11,198day by aligning your mind, moving your 45800:18:11,198 --> 00:18:13,438body, rewiring your system, creating an 45900:18:13,438 --> 00:18:16,079amplified morning routine for yourself so 46000:18:16,079 --> 00:18:18,159that you're doing all of that in 46100:18:18,159 --> 00:18:19,879literally like 30 minutes. You don't have 46200:18:19,879 --> 00:18:21,999to do it at 5:00 AM. You are able to 46300:18:21,999 --> 00:18:24,879truly. Show 46400:18:24,879 --> 00:18:27,359up as the most confident, 46500:18:27,439 --> 00:18:30,320powerful version of yourself every day 46600:18:30,640 --> 00:18:32,480in that aligned and nourishing way, 46700:18:32,480 --> 00:18:34,800because you know what to do to do this 46800:18:34,800 --> 00:18:36,320most important thing of all. 46900:18:37,920 --> 00:18:39,800Well, I would love to invite you to join 47000:18:39,800 --> 00:18:42,241us. So enrollment is open for a limited 47100:18:42,241 --> 00:18:45,041time. If the link is in the podcast, it 47200:18:45,041 --> 00:18:47,921is in the show notes. Excuse me, it is 47300:18:47,921 --> 00:18:49,841still available. But because we're 47400:18:49,841 --> 00:18:52,321kicking off the fall September session, 47500:18:53,281 --> 00:18:54,961it's a 90 day experience that we're 47600:18:54,961 --> 00:18:56,642kicking off and we're going deep into 47700:18:56,642 --> 00:18:59,362this work, but in a way that's really fun 47800:18:59,362 --> 00:19:01,682and playful. If the link is in the show 47900:19:01,682 --> 00:19:04,322notes, then enrollment is still open, but 48000:19:04,322 --> 00:19:06,882if it's not, then reach out to me and I 48100:19:06,882 --> 00:19:09,683will get you on the. list for the winter 48200:19:09,683 --> 00:19:11,523session, which will be starting in 48300:19:11,523 --> 00:19:13,523January because 48400:19:13,963 --> 00:19:16,883when you jump in 48500:19:16,883 --> 00:19:19,043and you get to 48600:19:19,683 --> 00:19:22,483really have the 48700:19:22,483 --> 00:19:25,244tools and have the support and have the 48800:19:25,244 --> 00:19:27,524community and have the 48900:19:28,964 --> 00:19:31,924energetic decision of 49000:19:31,924 --> 00:19:34,404how you want to feel every day and 49100:19:35,004 --> 00:19:37,445Intentionally giving yourself that time 49200:19:37,445 --> 00:19:40,245and well-deserved love and focus 49300:19:40,245 --> 00:19:42,885and attention. It literally pays off in 49400:19:42,885 --> 00:19:44,885all parts of your life because why? 49500:19:46,165 --> 00:19:48,565You are the common denominator, and when 49600:19:48,565 --> 00:19:51,526you are feeling all 49700:19:51,526 --> 00:19:53,366sorts of amazing lit up like a disco 49800:19:53,366 --> 00:19:56,166ball, it literally does benefit 49900:19:56,326 --> 00:19:58,806everything. So I'd love to have you join 50000:19:58,806 --> 00:20:00,486us inside the Rise and Vibe movement. 50100:20:00,486 --> 00:20:02,726That's what it's all about. And it's a 50200:20:02,726 --> 00:20:05,047movement, right?It's a movement of doing 50300:20:05,127 --> 00:20:07,047life differently. It's a do. It's a 50400:20:07,047 --> 00:20:09,687movement of women who care so much about 50500:20:09,687 --> 00:20:10,967how they feel that they show up for 50600:20:10,967 --> 00:20:13,367themselves first because that impacts. 50700:20:13,887 --> 00:20:15,887Everything. So we'd love to have you come 50800:20:15,887 --> 00:20:16,967and play with us. If you have any 50900:20:16,967 --> 00:20:19,608questions about it, send me an e-mail or 51000:20:19,608 --> 00:20:22,288DM me on social. I would love to support 51100:20:22,288 --> 00:20:24,008you. I'd love to connect and answer any 51200:20:24,008 --> 00:20:25,808questions that you have and would love to 51300:20:25,808 --> 00:20:28,488have you join us inside this incredible 51400:20:28,488 --> 00:20:31,368community. So all of the details of 51500:20:31,368 --> 00:20:33,249it are on the enrollment page. Come and 51600:20:33,249 --> 00:20:35,889play, come and play. This is the second 51700:20:35,929 --> 00:20:38,089time I'm running this experience and I'm 51800:20:38,169 --> 00:20:39,609so excited because we've done some 51900:20:39,609 --> 00:20:42,129incredible evolutions based on some great 52000:20:42,129 --> 00:20:44,729feedback based on some. What I was seeing 52100:20:44,729 --> 00:20:46,650would be even more supportive for people. 52200:20:46,650 --> 00:20:48,490So I'm excited for you to check it out, 52300:20:49,290 --> 00:20:51,690to come and play with us. And until next 52400:20:51,690 --> 00:20:54,090time, thank you so much for remembering 52500:20:54,090 --> 00:20:56,930that you are so powerful that you get 52600:20:56,930 --> 00:20:58,890to choose your thoughts. You get to use 52700:20:58,890 --> 00:21:00,811your mind like the incredible tool that 52800:21:00,811 --> 00:21:02,571it is to move your body, to keep it 52900:21:02,571 --> 00:21:05,291strong and healthy so that you can show 53000:21:05,291 --> 00:21:07,451up. On purpose as the purposeful 53100:21:07,451 --> 00:21:09,611powerhouse that you truly are, because 53200:21:09,851 --> 00:21:11,611that's what you are and that's what these 53300:21:11,611 --> 00:21:14,052practices help you to anchor into, 53400:21:14,492 --> 00:21:16,732to fully embody and to express and to 53500:21:16,732 --> 00:21:18,852show up as every day. That's what it's 53600:21:18,852 --> 00:21:21,132all about. So until next time, take good 53700:21:21,132 --> 00:21:22,092care. Bye bye.

The Sanity Saver Series is NOW HAPPENING! Grab your spot for here:https://www.megan-nolan.com/sanity Is your morning routine leaving you feeling "meh" instead of motivated? You're not alone! In this episode, we're revealing the 3 vital ingredients that'll transform your mornings from mundane to magnificent. Get ready to: 🧘‍♀️ Experience a guided visualization that connects you to the golden thread of your vision 💡 Discover why your affirmations aren't working (and how to supercharge them!) 🔑 Learn the ONE powerful question that shifts you from autopilot to intentional living Ready to ditch the dreary and embrace the extraordinary? Don't miss out on the FREE Sanity Saver Series happening now! Sign up for this brand new series here: https://www.megan-nolan.com/sanity #MorningRoutine #PersonalDevelopment #IntentionalLiving #SelfCare #Motivation  Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Hello and welcome to a movement of heartled entrepreneurs who care so much about how they feel that they make time for themselves first every day, because they want to be loving their lives and doing big, incredible things in the world. And yes, you totally can have it all. My name is Megan Nolan, and I am the leader of this rise in vibe movement and the host of this podcast. And I have a special invitation for you. On September 16th, we are kicking off the brand new three day sanity saver series to help you to calm the crazy and go strutting into each day as your purposeful powerhouse CEO self in just 15 minutes. So you're feeling so damn amazing. You'll be wondering if you're actually living in your vision board. Yes, please. Make sure to click the link in the show notes to grab your spot, to join us for free. And we will see you there. Now let's jump in to today's episode. Hello. Hello. And welcome back to another episode of the Purposeful Powerhouse podcast. And before we get into the Three vital secret ingredients that your morning routine might be missing and how you can include them as quickly as tomorrow. Have you signed up for the sanity saver series yet? It's all about putting an end to boring morning routines. No more morning routines that just feel like, oh, so rigid and empty and just unfulfilling or that you're not doing because they're too hard or you got out of the habit and now you just scroll to start the day. It's all about putting an end to that and making sure that you go strutting into your day like it's the red carpet, feeling so damn amazing you'll wonder if you're living in your vision board because yes, you're gonna feel strong, you're gonna get more flexible, like you're gonna feel more grounded, you're gonna breathe deeper, you're gonna ease your stress, but all of that, is to help you feel good. That's really what this is all about. It's a movement. It's a movement of women who care so much about how they feel that they show up for themselves first because they want to feel that way every day, not just once in a while, but every day. So join us. The link is totally free. It is in full swing right now, and we would love to have you come and play with us. Everything that you'll get for free inside the series is available till September 26th. So come and play, come and play. So what? are these three also secret ingredients that you might be missing. Let's jump into those, but before we jump into those, I'm going to take you on a little mini guided meditation because I think it's best that you experience them for yourself. And that way you have a visceral knowing and the wisdom comes from your true self. So let's ponder for a moment something that you are focusing on right now as a goal that you have for your life or in your work, okay? So maybe you're writing a book. Maybe you are leading a global movement of change. That's what I'm doing. Um, maybe you are embarking on a new collaboration. Maybe you're leading a summit. I don't know. Let's pick up one beautiful thing that you are living into right now as far as your vision and your goals. And just think about that for a moment. What is that? Well, how will you know when it has come to fruition, right? It's the book, you're holding it in your hand or you're on the stage or whatever it is. Okay. So we're going to do a little guided visualization to take you to that moment. in time on your timeline. So what I'm going to have you do is if you're driving, keep your hands on the wheel and your eyes on the road. If you are just doing something else that is not operating heavy machinery, what I invite you to do is come into a comfortable seated position or lay down and bring all of your fingertips together. So if you're not watching this on a video, just Use your, your listening and just bring your fingertips together, not your whole hand, just the tips of your fingertips and then bend your fingers a little bit so that they are rounded. So it kind of looks like a dome. Okay, so this is called Hakini Mudra and this means mudra of the mind. And if you look at your hands, you'd see there's two sides here, right? Right side, left side. side. And when your fingers are bent, they're in a rounded dome shape. It actually represents your brain. And interestingly enough, the space between your hands is the approximate size and shape of your own beautiful brain. How cool is that? Talk about ancient technology for modern living. Yoga! So, fingertips are together. And then just again, only if it's safe to do so and you can do this without the mudra, but the mudra stimulates the communication between those two sides of your brain helps you to tap into intuition and inspiration and intention. So it just takes this to another level. But let's go ahead and close your eyes. and soften your shoulders. Breathe through your nose. Ready? Breathe in and let it out. Again, one more big deep breath and now fill up your belly, your chest, up into your throat. Sit a little bit taller without creating any rigidity in your body. Lift the crown of your head. Lift your heart. And then continue to breathe. And as your breath fills up your body from the very bottom of your belly all the way up, imagine that you're beginning to drink the breath up your body like you would drink the breath through you, like you would drink water through a straw. Pull it up from the root of your spine all the way to the crown of your head. And let's do that again. Big inhale, breathe into the belly, upper belly, heart, chest, throat, Up towards your head, and exhale slowly. And now, bring in your attention to the space above your eyebrows, in the middle of your forehead, as though you were looking at a blank screen. A movie screen. And if you're not a visual person, that's okay. Just listen to my words, and use your imagination to whatever capacity. And I want you to imagine that on this screen of your mind, you now see that moment that we just spoke of. You see yourself holding the physical copy of your book or walking onto the stage or a full zoom room of incredibly aligned clients, whatever it is for you, feel into that moment. Now feeling that sense of deep presence. in the version of you that lives at this point in your timeline. And maybe you can feel it already, or maybe you're guessing, or maybe you're getting this intuition and insight, but see if you can feel for what the energy of this moment is like. What is the vibe of this moment? Is there a playfulness, a creativity, A freedom, a spaciousness. What is it? What is the vibe of your vision? As you breathe, see if you can feel into a little bit more. And feel into what is the feeling that you are experiencing in this moment. We're using your imagination. So see what else you can see. Maybe you can smell the coffee that you have there. Maybe you can smell the scent of the paper, just really get into the moment of it and get into the feeling of this future moment and take another big, deep breath and ask your higher self, ask this wisdom of this version of you that's existing in this future moment. giving you this future memory. What else? What else is the vibe of your vision? This vision that you're seeing in your mind's eye, your heart space. Take a big deep breath and now exhale. Thanking yourself and this future version of yourself and your higher self and God's source universe, whoever, for this deep connection, for these insights. So I invite you to make note of the vibe of your vision. This is the feeling of your future, and you well know that you are an energetic being having a human experience, and that you are mostly energy. So your emotional state, your energetic state is your vibrational set point, what you attract from. But we know that in its survival attempts and its adaptive mechanisms, our brain wants to keep us in this tight, contracted, constricted state. lower frequency state of maybe shame or doubt or worry or anxiety or confusion or comparison. And those are likely not vibes that you got from that visionary state that you were just in. And so what we want to remember is that this feeling of your future, this future memory that you just got here right now, that's the golden thread that will pull you forward. And it's the thread that you're going to use to weave into your life. through these practices, through your rise and vibe sessions that you'll get to experience inside the Sanity Saver series and inside the Rise and Vibe movement, that you will weave into your life through these experiential moments. Through these moments of decision of using your practices, your morning routine in this really empowering way. In this way, it becomes a transformational experience. It becomes an embodiment practice because you are choosing that feeling of the future and you're using your morning routine to activate it. And so how do you do that? Well, one of the most powerful tools that we use inside the Rise and Vibe movement that you're learning now and that you get to experience in the sessions that you get in the Sanity Saver series is a power statement. So we choose the power statements based on the feelings of your future, the vibe of your vision. So, That knowing that experience that you just had of I am a global thought leader. I am an international bestselling author. I am a woman on a mission that's doing big things. We choose these power statements using those two very powerful words. I am. Which are a command to your subconscious mind and it's a declaration of who you are. So we want to use them wisely because most people, myself included, go around saying all sorts of stuff like, I'm anxious, I'm overwhelmed, I'm struggling. And those are not empowering statements. They are not intentional uses of your word. And although they may be an experience you're having, they are certainly not who you are at your deepest core. So we use those words very intentionally. I am. And then you get to choose what follows them. So you might be thinking, well, it sounds a little bit like an affirmation, Megan. Sure. Yeah, it's similar. It's similar because it's an I am statement. It's empowering. It's positive. It's uplifting. But what makes it a power statement is that you anchor it into your body because the mind body connection lives in your body. Right? Your mind body connection is your nervous system, and it's the felt sense that you are having in each and every moment. So you take the feeling of your future, you use your power statement, that clear, intentional directive that you're stating in your mind, and then you activate it. in your body, that elevated emotional state, you activate it in your body through the movements, through the poses, through the dance, through the breath. It's a full somatic experience when you do these Rise and Vibe sessions. So you are, have the clear intention, which is declared in the power statement. You're feeling it in your body. You're activating it. You're activating it more. You're allowing it to be expressed. You're allowing it to be expressed. It's a felt sense of now. Because we want to give your body that sense of familiarity, it has to know these feelings intimately. It has to be a fully felt experience so that it's not just up on the level of your mind. It's fully expressed on all levels and layers of your being. And what that does, is it gives you familiarity to it. It becomes your vibrational set point and it becomes who you are and how you show up, right? So you're re patterning this for yourself through your body, through your mind, but you're really anchoring this in as who you are. It's not a feeling that you'll experience only and if you get to that point of accomplishing your vision and living into that reality. It's a feeling that you're cultivating now, and you create safety around that through the movement, through the practices. And then it allows your brain and your nervous system to recognize this as a very safe thing, because you're doing it in a very safe and encouraging and an intentional way through the session, that it is giving you that knowing, that anchor. So that's the second one. And then the third one is. When you're in that elevated emotional state, you're anchored in that. It's fully expressed. It's like pulsing through your body because you're doing these movements and these poses and the stretches and all the things that we do in our sessions. Every session, we end it by making the intentional decision. As to who and how you're going into the day. That's what seals the end of your morning routine because yes, it's incredible. You're doing that right. Bone density, muscle strength, toning, stress reduction, hormonal balance, nicer person to be around, stress reduction, all of that stuff. It's there a thousand percent loads of research behind the benefits of yoga and exercise So there's that but when you're amplifying your morning routine Which is literally the secret to enjoying your life and these are the tools as to why we finish the practice By very intentionally deciding how you are gonna go into the day how you want to show up You've showed up for yourself first through the morning routine through the rise and vibe session You And then, you get to decide, how are you going into the day? Are you going to carry forth that energy? The vibe of your vision? That intentional, full expression of these power statements? These deep core beliefs that you're rooting into yourself through the practice, through the repetition? Right, because what we practice we become and it's called a yoga practice and it's not just to practice standing on one foot on your yoga mat, but it's truly a practice for life. So you get to decide, how are you going to go into the day? Are you going to live that day by design, by intention? Or are you going to grab your phone and start scrolling until you get triggered and then try to meditate, but just pace back and forth mentally. And then all day long, just running on oat milk, lattes, and two almonds that you found at the back of the cupboard. Cause you haven't gone to the grocery store. You decide it's a totally different vibe. When you learn how to rise in vibe, when you learn how to amplify your morning routine using these, these tools, it's, it's literally, it's. that simple, right? These are these powerful secrets that I'm so excited to share with you in this episode, but I really want you to experience in the Sanity Saver series, because what they are, are the precursors, the precursors to amplifying your morning routine. And you're going to learn the three pillars of doing that, because You know, we all know what it's like to kind of get into a routine and then get bored and then like, Oh, I'll do it tomorrow. And then tomorrow, tomorrow, tomorrow, it turns into three weeks from now. And we're still not doing it. And then you're annoyed with yourself because you said you were going to do it and you feel discouraged and you're kind of frustrated with yourself. And we all know it can happen. So why not do it in a way that's fun? and keep it fresh by having these pillars and you're going to learn the pillars in the series and then building on that. Integrating these tools, these secrets that you're learning here and really pour into yourself first so that you're giving from a place of overflow. You're able to do things really effectively and efficiently and in a really fun and lighthearted way and you're actually enjoying your life. You're enjoying your work. Right? Because you're coming from that place of deep connection, you're tapped in this, you have the anchor, you have those emotions as your predominant emotion, and when you get knocked off balance, right? Which will happen. Some days you might wake up anxious, some days you might wake up sad, some days you might get triggered, some days you might send out an email sequence and all the links are broken and you're like, oh shit, I should have double checked that, and we wobble. But you have these tools and that's why it's called a yoga practice because you're not practicing for all the beautiful things you're doing on the mat. That's just the starting point. It's the integration. It's the transformation of who you become in the process. That is the real benefit of this work so that you're being able to do things in a way that allows you to get them done. And then, you know, wrap up your day at a reasonable hour and actually enjoy your life and not have your mind just constantly spinning in a million different directions. And or. deciding you want to do this and then, you know, getting overwhelmed because you go to YouTube and you're trying to figure out how to put it all together and not have it take three and a half days to do one thing because you know you need to do like cardio and core and strength and flexibility and balance and it's a lot and you learn how to do all of that in 15 minutes because that's what you'll get to experience in these sessions so that you're not wasting time and energy on it anymore. You're doing the most important thing for yourself. And then you're able to show up that way because you made that decision at the end of the session of who you are, who you are. And the you that you are in that moment is aligned to your vision, so it's helping you to evolve at the deepest level of your beliefs and your identity because you're giving yourself that felt sense, you're giving yourself the experience of it, you're giving yourself evidence that you are that. So you're creating these really empowering aligned beliefs for yourself because you have that lived experience. in the session, in the morning routine. And it's not just this surface like, you know, writing out a few affirmations. You're actually using the power of your subconscious mind. You're using the power of your Soma, your body to fully activate all of this within yourself. So that's what we're going to be doing in the Sanity Saver series. That's actually what we are doing. When you are listening to this, um, we've actually been rocking it for a couple of days, but you're not behind. There's lots of time for you to catch up. Would love to have you join us. It is literally putting an end to boring routines, giving you a totally fresh, super fun, playful way to approach your wellness so that you do feel fricking amazing. And you do feel like you're lit up on life and you're ready to go and do all the big, incredible things because you want to. Not because it feels like, oh my God, I gotta go do that. No, no. You know how it feels to do a workout, to do a yoga practice, and then be like, da, da, da, here I go, and you just feel freaking amazing. That's how you're going to start your day with these Rise and Vibe sessions. That's what it's about. It's how you feel. Yes, it benefits your business and your work. It benefits your relationships, your sex life, makes you feel strong and confident, loves what you see in the mirror. It's Because it all comes back to you, your energy, how you feel. I'm going to step down off the soap box and invite you. Join us. The link is in the show notes. Come and join us. Totally free. You're gonna love it. And until next time, take amazing care of yourself because you deserve it and you are a purposeful, powerhouse, badass, incredible human that is here to do big things. And in order for you to do them, it takes your mind, your body, and your spirit. And that is what Rise and vibe sessions. Take care of all in one session. So, love you lots. Bye. Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Megan Nolan for a shout out and future episodes. And don't forget to grab all the goodies that we mentioned during the episode because you're gonna love them. So all the links are in the show notes. So until next time, cheers to you. Living on purpose every day. 

Are you your own worst critic? Discover how the voice in your head shapes your reality—and learn to turn it into your greatest ally. In this short but sweet episode, we reveal: The four magic words you're craving to hear (and how to tell them to yourself) The hidden key to manifesting your dreams that most "success gurus" miss How to supercharge your morning routine with game-changing self-love practices Get ready to silence your inner critic and amplify your inner champion. You'll walk away with practical tools to revolutionize your self-talk, boost your confidence, and accelerate towards your boldest goals. Loved this episode? Make sure to grab your spot for the brand new Sanity Saver Series because we're diving deep into all of this and more: https://www.megan-nolan.com/sanity      Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! Hello and welcome to a movement of heartled entrepreneurs who care so much about how they feel that they make time for themselves first every day, because they want to be loving their lives and doing big, incredible things in the world. And yes, you totally can have it all. My name is Megan Nolan, and I am the leader of this rise in vibe movement and the host of this podcast. And I have a special invitation for you. On September 16th, we are kicking off the brand new three day sanity saver series to help you to calm the crazy and go strutting into each day as your purposeful powerhouse CEO self in just 15 minutes. So you're feeling so damn amazing. You'll be wondering if you're actually living in your vision board. Yes, please. Make sure to click the link in the show notes to grab your spot to join us for free, and we will see you there. Now, let's jump in to today's episode. I'm proud of you. How often do you hear those words? How often do you hear those words spoken by your very own voice? Whether it's out loud or in your head. Chances are, if you're like me and many other people that I know and I work with, We don't hear this as often as we'd like because it might not be coming from other people and oftentimes it's not coming from ourself, unless we do the work we're going to talk about today, because oftentimes what we're hearing is the exact opposite. So that's what we're going to be talking about in this week's episode of the Purposeful Power Podcast is Rewriting the dialogue, changing the tone, if you will, learning to think intentionally, which is one of the pillars of being a purposeful powerhouse, is using your mind like a powerful tool, because you probably know by now that your mind is hardwired for self protection, and It works based on fear and stress. And when you're doing the big things that you do in the world as the heartled entrepreneur that you are, it can very easily default back to its usual mechanisms of self doubt, procrastination, avoidance, all of those things that tend to happen when we're stretching ourself. And so it's really important for us to learn that You are the creator of your thoughts, and you can begin to think on purpose, to really intentionally start your day from that place of deep connection to the truth of who you are. Because otherwise, if we just default to grabbing your phone, scrolling away, Barely hanging on by a thread, because everything that you see when you're scrolling on your phone is activating, triggering, maybe causing you to feel more stress, maybe causing you to feel resentful, or all of those things that can really easily happen when we consume social media first thing in the day, without taking care of ourselves first. It can cause us to go quickly into that spiral of anxiety or overwhelm or you know, all of those not ideal places to show up from. So what I want to share with you is really a powerful tool that we use inside the Rise and Vibe movement. And that is a deep dive into the vibe of your vision and into the version of you that is already living that reality and finding out What beliefs that they have she her them? What beliefs do they have about? Your capacity about what you're doing, about how you're showing up, about your goals that you have for yourself. Because, as you know, the mind will want to default back to exactly where we are, and use the techniques of guilt and shame and self doubt that will then trigger more of the control, more of that resistance, more of the keeping you exactly where you are and shutting down any sort of action. So when you learn how to amplify your morning routine using this tool of really intentionally getting clear on what beliefs you want to cultivate for yourself, the level of identity that you have as someone who has created the reality that you see in your mind's eye that you have in your vision board, then intentionally connecting to that and doing the work around that on a regular basis. And it's great for us to go to workshops and get this inspiration of like, Oh, this is my higher self. And this is who I am. But really the magic comes from when you intentionally anchor into that regularly and ideally daily, because it takes repetition to create these new pathways for yourself in your brain. And so having this element of your morning routine where you are intentionally choosing your thoughts and This is something that you may think of. Oh, well, I say affirmations. Okay, but are they your affirmations? Are they deeper than, I am worthy, I am whole, I am here? Are they really personal, is the key. And are they really aligned with the version of you that you see in those visualizations that you do, that you, you see as your higher self, your future self. Because we want to customize them so that they are true to you, and they are true to your vision. Because if you're just kind of man, you know, arbitrarily reading off or stating off some, some, you know, encouraging positive thoughts. It may not be taking you to the place within yourself where you're in that, yes, this is who I am. This is how I want to show up. This is how I want to feel. And this is what I'm intentionally anchoring into each day. Because otherwise, it's really easy for us to default back to our old patterns of being self critical and wanting to just focus on what's not happening, right? Being in the gap, being in the shortcomings, being in the problem, being in the mistakes, being in the, you know, being in the, oh, I wish it was like this. And that, you know, is, is really important. is really common. And that's where we default back to the, Oh, I'm not doing enough. I should do better at this, that, and the other thing. And so that takes us back to that place of how can you speak the words to yourself that are what you truly need to hear and what you truly want to hear. And that's where it takes us back to the That version of you that lives in your vision, she celebrates herself. She acknowledges she, he, they, whatever pronoun you relate to. They more than likely, I don't know for you, but for most people that I work with, there is a deep level of appreciation and acknowledgement that we're all seeking because that that's a need within us to be seen and to be validated. And so. Regardless of what's happening in your external world, there's always an opportunity for us to slow down and be loving and be nurturing with ourself and really use that intentional pillar of doing this Anchoring, stating these statements to yourself, and they can be mentally out loud. I know that the universe supports me in everything that I do. I know that things are working out for me, even when it may not seem like it. And things that are really true to you, and personal to you, and to your vision, And, and that you get to uncover by diving into that. And we do that deeply in the rise and vibe movement. And you'll get a sense for that. We're going to do an exercise inside the sanity saver series that will get you started because I think it's really important that you have this because when you can intentionally. Know the vibe of your vision and intentionally use that as your Your anchor and your decision for how you want to feel and how you want to show up Then you have that as your starting point each day and then you can use that in your morning routine Right, and that's really an amplification of your morning routine is it's it's more than just you know Doing these arbitrary five things that you read in the miracle morning or that you see somebody else is doing It's the way that you're doing what you do You So that it feels good to you and so that it is an opportunity to cultivate this connection It's an opportunity to drop into this as your your set point each day because otherwise we default back into You know the way we tend to do things and the way we tend to show up and when we do that we get the same results Right? Because your results are determined by your actions that you're taking, which are determined by the thoughts that you're thinking, which are determined by the emotional state that you're in, which is determined by your nervous system. Right? So to go the other way, your nervous system impacts how you feel, which your, how you feel impacts your thoughts, your thoughts, impact your action, your actions, impact your results. So it's a circle, right? And so it's really important that we, we know the starting point of that. circle of life, if you will. I'm holding back because I want to sing the Lion King song. So the starting point for that is the state of your nervous system. And when you are in a state of regulation, then you're in your most powerful place. And that place of connected awareness so that you can co create from that place. And that place is a place of nurturing. It's a place of slowing down. It's a place of tending. It's a place of acknowledgement. It's a place of giving yourself what you need rather than waiting for the external world to give it to you because you care so much about how you feel that you're willing to slow down and show up for yourself first. That's what it's really, that's what it's about. Ultimately is learning to give yourself what you need in each and every moment so that we can let go of the other stuff that is not who you truly are. And it's a process, right? This isn't like, Oh, I'm just gonna, you know, do it once and then I'm good forever. No. As we do this journey of healing and this journey of identity, evolution, and expansion within ourself, there's going to be opportunities where stuff comes up for us and where we get to use the tools, right. And, you know, the practice of yoga is, yes, incredible for the benefits you get when you're actually in the practice, but it's an evolution of who you are and how you see life and how you, you cultivate this level of self awareness and this level of self acceptance and using the tools to cultivate self love. And so, How we anchor into this daily is once you've done that introspective work of the beliefs that you want to cultivate within yourself, the identities that you want to truly anchor into and assume the way that you think the way that you speak. Then how can you intentionally take time every day to play with that, right? And that can be done through visualization. It can be done through, uh, repeating of these statements to yourself or meditation or tapping. It's really up to you, right? And so that's where you get to decide it and creating a morning routine that is uniquely you is what we do inside the Rise and Vibe movement, because it's not a one stop shop or a one size fits all, right? It really It's dependent on how you're feeling each day and depending on where you're at, what, what cycle, you know, excuse me, what phase of your cycle you're in, what in also in your business, what are you up to? And so it's really about recognizing what you need in each given moment and learning to give yourself that. And that's the practice, really, that's the practice. And that's the practice of deep, deep, deep self care. And that willingness to do that first in the morning and then to do that throughout the day because it's literally dripping it in throughout the day so that you have a constant source of that. Because when we, we are level throughout the day, you know, say you, you know, you're giving yourself what you need and you're tending to yourself and you're feeling great and you're, you know, you're kind of at a nice even keel. Then if things happen, we can respond. More intentionally and not get triggered, right? Whereas if we're, we're running really high and we're super stressed out and you're, you know, you're just running on oat milk lattes and a couple of almonds that you found in the bottom of your purse, cause you haven't gone to the grocery store in a while and you're hungry and you're cranky and you know, you're on the edge of a freak out that vibe. It's, it's not conducive to the level of mind and the level of being that is your true self. And that's where, you know, having your amplified morning routine. So you rise in environment, taking little moments, little power pauses throughout the day, setting yourself up to. Have a flow to your day that you aren't getting to the point where you're literally walking the thin line between a blow up and meltdown if somebody says the right thing or the wrong thing and you just Fly off the handle and then letting all of that come to a nice pause and to close at the end of the day with a With an evening experience that lets you unwind and lets you, you know, slow the plane down and prepare for landing, if you will, so you can come smoothly into the gate and not have that, like, bouncing landing and screeching to all. It all is conducive to you truly And deeply thriving, and it all lends to that state of deep, deep connection to a state of your true power, which is a state of regulation in your nervous system because of everything we just spoke to. So, helping you to really evolve at the deepest level, but at the, at the level of safety, you're creating safety in your system. By what you're doing for yourself and letting it be an inside job, right? And that's really the practice is it's an inside job. And so that's really what we're going to be exploring in the sanity saver series. That's kicking off on September 16th. Would love to have you join us totally free. Each day, you'll get a brand new 15 minute session that you can do any time that works for you in your time zone. That will be your go to practice to do everything that we just mentioned. That weaves together yoga and toning exercises, breath work, intentions, fully embodying those intentions and learning how to do that for yourself. And to create a morning routine that is uniquely you, so that you can pour into yourself first. You're going to learn the three pillars of amplifying your morning routine, You'll learn how to make this part of your routine and ritual so that you can stop wasting time and money and energy and joy on things that don't work or trying to figure it all out and having it take like three hours and then not doing it and getting frustrated with yourself because you really want to do it, but you can't seem to stick with it. All of that will come to an end. So sanity saver series kicking off super soon. I'd love to have you join us the link to join us for free as my guest is in the show notes. And if you know anybody that really would resonate with this message, please share this podcast with them. Help us spread the word because it's a movement, right? I'm leading a movement and you're part of it is helping heartled entrepreneurs just like you to be able to show up for yourself first because you care so much about how you feel because you know that that's the driving force in your life and your business, your energy. And making that a priority in a way that really aligns with your core values and the mission of your business helps you to not only be sustainably successful, but more importantly, to actually enjoy your life and everything that you've created, because it's not a Sunday, one day, once I get there. No, it's about enjoying it here and now and celebrating the gains that you've already achieved and really leaning into that from a place of deep, deep, deep acknowledgement of who you are and how you show up, because that's really what this is all about. So thank you so much for using these tools to use your mind like a powerful tool and move your body on purpose to keep it strong and healthy so that you can show up as the purposeful powerhouse CEO that you are, because that really means a recognizing how powerful you are and that you get to choose how you spend your time and energy each day. So until next time, take good care. Thank you so much for being here. Bye bye. Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Megan Nolan for a shout out and future episodes. And don't forget to grab all the goodies that we mentioned during the episode because you're gonna love them. So all the links are in the show notes. So until next time, cheers to you living on purpose every day. Yeah. Yeah.

Go From Burnout To Brilliant! Save your spot for the brand new FREE Sanity Saver Series here: https://www.megan-nolan.com/sanity Ready to transform your mornings from manic to magnetic? 🌅 Forget 5 AM wake-ups and celebrity copycats. It's time for YOUR personalized pathway to a morning routine that is uniquely you that powers up your whole day In this episode, we're unlocking the secrets to mornings that feel so AH-mazing you'll wonder if you're living in your vision board! Get ready to: ✨ Master the 3 Pillars of Power: Learn the key elements that amplify your morning routine for maximum impact ✨ Embrace Your Chronotype: Discover how to harness morning magic, even if you're a night owl ✨ Energy by Design: Take control of your daily vibe and stop leaving your success to chance 🎧 Listen Now and Uncover: Why Oprah and Brendon Burchard swear by morning routines (and how to make them work for YOU) The science behind starting your day right (no grueling workouts required!) How to craft a routine that feels like self-care, not self-punishment The secret to maintaining consistent energy throughout your entrepreneurial journey Simple tweaks to transform your mornings from chaos to clarity Why your morning routine is your most powerful business tool Wanna trade groggy for glowing, rushed for radiant, and stressed for successful? Then grab your spot for the brand new Sanity Saver Series starting Sept 16th! https://www.megan-nolan.com/sanity  In the episode I mentioned the Entrepreneur Freak Out Prevention Therapy Session (which people are loving BTW) which you can grab here: https://www.megan-nolan.com/freakout  #MorningRoutine #EntrepreneurSuccess #ProductivityHacks #MindfulMornings #SelfCareForEntrepreneurs #VisionBoardLiving #EnergyManagement #WorkLifeHarmony #PurposefulPowerhouse #SanitySaverSeries Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 00;00;00;14 - 00;00;25;03Speaker 1No. And welcome to a movement of heart led entrepreneurs who care so much about how they feel that they make time for themselves first, every day because they want to be living their lives and doing big, incredible things in the world. And yes, you totally can have it all. My name is Megan Nolan, and I am the leader of this Rise Vibe movement and the host of this podcast. 00;00;25;03 - 00;00;51;14Speaker 1And I have a special invitation for you on September 16th, we are kicking off the brand new three day Sanity Saver series to help you to calm the crazy and go struttin into each day as your purposeful powerhouse. See also in just 15 minutes. So you're feeling so damn amazing. You'll be wondering if you're actually living in your vision board. 00;00;51;16 - 00;01;17;28Speaker 1Yes. Please make sure to click the link in the show notes to grab your spot to join us for free and we will see you there. Now, let's jump in to today's episode. Hello. Hello, and welcome back to another episode of the Purposeful Powerhouse Podcast. But before we get into today's episode, have you grabbed your spot for the Sanity Saver series yet to preserve what is left of your sanity? 00;01;18;05 - 00;01;43;24Speaker 1Just getting, but maybe not. So what we're going to be doing over the course of those three days, you're going to get access to a 15 minute Ryzen vibe session, which in just 15 minutes is going to weave together so many things that could probably take you hours to do if you let them, so that you can pour into yourself first, so that you can stop wasting time and energy on things that don't work or just part of the solution. 00;01;43;27 - 00;02;01;10Speaker 1By truly calming the crazy and showing up each day as your purposeful powerhouse SEO self. So it's brand new. You're going to love it. Make sure to grab your spot. Make sure to share it with somebody that is an entrepreneur on a big mission who knows that you are the driving force in your business and that your energy is everything. 00;02;01;17 - 00;02;19;18Speaker 1And why keep leaving it up to chance? It's time to take matters into your own hands. That's what it's all about. So feel free to spread the love and share this episode, or just grab the link and share it with people. I would love and appreciate that, and I know that they would do so. Make sure to grab your spot because we're kicking off on September 16th. 00;02;19;21 - 00;02;47;24Speaker 1So what are we talking about today? Well, we're talking about how you, darling, how you are uniquely, incredibly specifically designed to do what it is that your heart is calling you to do. I believe entrepreneurs as a species and as a group, we are all kind of crazy. Hey, just a little bit this humor me for a second world all kind of crazy. 00;02;47;24 - 00;03;10;26Speaker 1I mean, it takes a lot of it's fun. It takes a lot of willingness, it takes a lot of commitment. It takes a lot of determination and resilience to do what you do right. And the way that you give up in the way that you give and the way that you show up and the way that you serve and the way that you pour into your community, the way that you write, your emails and do your content and lead your global movement of change. 00;03;10;26 - 00;03;38;16Speaker 1If that's your thing, maybe you're writing books. I don't know, what are you doing, but you're the one that gets to do that. Those seeds of possibility have been planted in your heart, and it's really a matter of nurturing that relationship to your inspiration, to your guidance, to the true self. Because when it comes to entrepreneurship as creative and incredible as we are, it can get a little stressful sometimes. 00;03;38;18 - 00;04;12;15Speaker 1Just a little bit. Just a little bit sometimes. And when we go into that stress state of being, we basically close off access to the higher mind and inspiration because we're in survival mode. And so when we wake up first thing in the morning and we go right into survival mode, we go right into stress, we are missing a major opportunity to tap into inspiration, to tap into that intuitive guidance, to tap into the most magnetic, confident, energized, hopeful, happy, positive, vibrant version of you. 00;04;12;21 - 00;04;32;11Speaker 1If we just grab our phone and we get going right? Powered by oatmilk lattes and some trail mix here. And they're not calling you out, but I might be because I seem to be hit in the head on that one. But the thing is, is that that is a very finite resource and your energy, your essence is infinite. 00;04;32;13 - 00;04;53;26Speaker 1And so it's a matter of tapping back into that, that bigger version of you. Because when we're experiencing the stress state of being in a launch, for example, and all the million things and then the website crashes and this, that and the other thing that can be it can really derail us. And we go quickly into that fear dialog running in our head. 00;04;53;29 - 00;05;17;21Speaker 1And we we contract, we get restricted, we get into resistance and we shut ourself off from possibility from that expansive, hopeful, inspired place. And so if we're constantly living in that state, what are we missing out on? Right? What potential opportunities are just for flying over our head if we're not even available to see them because we are stressed? 00;05;17;24 - 00;05;51;28Speaker 1And I mean that in and of itself is a lot right? And it's not for the average Yogi Bear. But then there's the whole reality of life, right? Life keeps happening. Maybe it's stuff with your partner or your mom or in your community or in the world. Like it's just a lot. And so in order for us to truly be able to not just thrive and survive, but to feel so amazing that you look around and you're like, What is this In my living, in my vision, boy, right now, my life is so incredible. 00;05;52;00 - 00;06;14;15Speaker 1It really takes that intentional start to the day. And that's why I'm such a huge proponent of amplifying your morning routine, which is what you're going to learn how to do in the Sanity Saver series. And we're going to dive deep into the three pillars of amplifying your morning routine. And you're going to get tools to do that with the rise in five sessions that you'll get each day. 00;06;14;18 - 00;06;41;09Speaker 1Because when it comes down to it as amazing and complex as you are, as a human and as a spiritual being, having a human experience, there's some core elements that are foundational to you your mind, your body, your spirit. Right? And this might seem like. Hellyer Of course. Meghan I know, I know that. But the thing is, we know that. 00;06;41;16 - 00;07;02;01Speaker 1And then we're like, Yeah, up, up and away. Let's go, let's what's the next thing? Right? And we tend to skip over the stuff that really matters, and that is the juice of doing all of those other incredible things. Because when you are nourished, when you're pouring into yourself, first, you're able to serve from a place of overflow. 00;07;02;03 - 00;07;29;23Speaker 1You're not depleted, you're not resentful, you're not ready to throw in the towel for real this time when something happens because believe me, when I say I've been there, I've been there many times over. If you've listened to any of these episodes, you'll know that that I get that. And that's why I'm so passionate about shifting the the conversation around how we show up and run our businesses so that it's in a more sustainable way, so that it's in a more holistic way. 00;07;29;23 - 00;07;52;14Speaker 1And here's the kicker, the real gold, so that it's in a more enjoyable way because you are in joy and that's not necessarily all the time. I mean, I'm all about the, you know, the rainbows and the unicorns, but I'm also a realist. I know that that's not an all the time thing, but it's a matter of learning how to reset when we're not when we catch ourselves on that fear track and when we're in distress. 00;07;52;22 - 00;08;21;11Speaker 1And that's what, you know, many people that you're sharing, that you're loving the entrepreneur freak out prevention session, that's a five minute movement session to help you reset your energy and just drop back into that place of groundedness and focus and clarity. So if you haven't grabbed that yet, we'll link it up in the show notes. And so how do you amplify your morning routine beyond adding more caffeine to the cup and what we're talking about today? 00;08;21;13 - 00;08;47;07Speaker 1And I'm an advocate. I love coffee. I'm not going alone, you know, all good. I'm not saying you can never drink coffee again. By no means I'm saying that there are natural resources that you can replenish, Right. That are so essential for the long term trajectory of your mission, your movement, your magical things that you're doing in the world. 00;08;47;09 - 00;09;10;14Speaker 1But also are the fuel to actually enjoying each day. Right. We've all heard that saying of like sometimes someday you'll look back and you'll realize that the little things were the big things and that's it. This is how can we savor these little moments? We're not placing our happiness on this conditional far away impossible to achieve moment. It's now. 00;09;10;20 - 00;09;37;18Speaker 1And it's that decision to prioritize how you feel and show up for yourself every day. And that's the movement. That's the reason by movement. That's what it's all about, is you caring so much about how you feel that you show up for yourself because it matters. Because you know that you're the fuel. So how do you amplify your morning routine so it's not grabbing your phone first thing, scrolling till you get triggered, then trying to meditate, mentally pacing back and forth until you're like, Screw this. 00;09;37;18 - 00;09;57;20Speaker 1Already made my to do list. Now let's get going. That's not it. Because that might be what you're doing. It's not checking your emails, realizing you missed a training session that you need to get caught up on jumping on the elliptical and doing your cardio while you're catching up on the training session. It's not that either, right? It's it's not that. 00;09;57;22 - 00;10;17;21Speaker 1And it's not just saying, Yeah, you know what? I've got so much to do. I yeah, my morning routine is really important to me, but this is, you know, my to do list is jagged and stacked for the day and I just got to get going and amplifying it by slamming the biggest cup of coffee. No, none of those are what I need. 00;10;17;24 - 00;10;40;11Speaker 1But they may be things that you're doing. Let me know in the day if I have at all got close to your reality because how do I know these things? I know it's take a wild guess. Yeah, because I did it for a long time. You're clever. I know you knew the answer already. And I know that it's a common thing for a lot of people. 00;10;40;13 - 00;11;06;06Speaker 1So there's three pillars to amplifying your morning routine. And essentially they break down to your mind, your body and your spirit. The first one is to align your mind. It is so important that you are intimately connected with your vision and the version of you that lives in your vision, because that's your guiding light. That is the version of you that you are becoming, that you can ask the questions to when you're not sure what to do. 00;11;06;09 - 00;11;31;08Speaker 1That knows what you would do if you had all the things that you want and how you would show up and who you would be. Because that version of you is that so How can you align your mind to that? How can you drop into the energy of what it's going to feel like when you have 100 new people join you inside your incredible program and you get to change the lives of them and then all the people that they get to serve get to benefit from their happy, joyous mood and then their families are happier. 00;11;31;08 - 00;11;56;07Speaker 1And that sort of and that ripple effect, that's what we want to get into. That's what we want to align our mind to. That's really the juice, if you will, of the vision. And we saw incredible examples of this during the Olympics, and you've heard about this before. It's visualization because your mind doesn't know the difference between 3D reality and something that you're doing in your head. 00;11;56;09 - 00;12;17;25Speaker 1And so when you're doing it in your head and you're dropping into that energy and you're carrying yourself with that confidence and you are speaking to yourself in a different way, you've evolved your identity because your identity is the driving force in everything. But yet if we're seeing our self from this current identity of I'll just see the past one for me, a broke yoga teacher who can't seem to get things going. 00;12;17;25 - 00;12;42;03Speaker 1That's how I saw myself. That's very different than somebody who's leading the global movement of change. You feel me on that? Because I certainly can feel the difference. So identity level, evolution and that's what aligning your mind is all about. And so when we get into that energy of the vision or what we call in the Rise and Vibe movement, the vibe of your vision, what is that? 00;12;42;06 - 00;13;03;22Speaker 1How does that feel? Who's that you? Who's that? You? You know, I always have to sing a little something. I don't. It's. It's a thing. So align your mind. And that can be visualization, that can be journaling, that can be tapping, that can be prayer. Whenever, whenever something a little boat see. And then I make up songs. So whatever floats your boat. 00;13;03;24 - 00;13;41;16Speaker 1Okay, So we want to use the power of your mind. And so what you're doing there, in addition to familiarizing yourself with it, is you are creating safety around the vision. Because remember, when something is new and unfamiliar, then it's potentially perceived as threatening and that's when our self-protective self-sabotage mechanisms kick in, right? If our brain sees that we're about to do something, stretch ourself, that's when it goes to the old all fun habits of self-doubt, you know, pulls out the old, familiar, very useful one in my case of, yeah, no one's going to sign up. 00;13;41;16 - 00;13;58;07Speaker 1I don't even know why you're doing this. See, Nobody cares. Nobody's signing up. What are you doing? You know, in that sort of doubt, that then spirals into heavy, restricted emotions. And you know what happens then, right? You're not in alignment. And you're not and in the frequency of what you desire, so you're not match for it. Okay. 00;13;58;10 - 00;14;26;02Speaker 1So familiarizing it through visualization, through journaling, whatever it is you like to do, it's, you know, essentially manifestation tools gives your brain that felt sense of it because you're feeling it in your body. And that's really important, is that you must incorporate your body because in order to make shifts at the level of your nervous system, at the level of your subconscious mind, which is your nervous system, it needs to happen in your body. 00;14;26;04 - 00;14;52;06Speaker 1And so that's very important that you get into the feeling of it. And that leads us to the second pillar, which is move your body, move your body in a way that allows you to fully embody that energy, move your body in a way that leaves you feeling powerful, that shows that you can do challenging things, that you can maintain a sense of calm while you're in a challenging pose, which is what yoga helps us to do. 00;14;52;12 - 00;15;16;20Speaker 1I think about warrior poses. If you think about it and you're in there for three and a half minutes or however long and you start shaking a little bit and you're like, What are we even doing? Why do we have to hold this pose forever? That's not being present in the pose. That's our mind pulling us out. So how can you stay present in the strength of the moment and rise to the challenge, but still hold that soft curiosity, that still hold the breath even in smooth? 00;15;16;22 - 00;15;38;13Speaker 1So yes, it's beautiful to be able to do a mean warrior pose or whatever it is, but really it's training your ability to do that. When your website crashes in the middle of your launch, when your Slack notifications are blowing up and you're like, one more notification and I'm going to throw this damn computer. That's where that toolset comes in handy. 00;15;38;15 - 00;16;05;04Speaker 1So moving your body in a way that fully energizes you because it's such a powerful force for nourishment to the brain, right? There's we see and we know levels of productivity, performance, positivity all drastically improve after we've exercised. You felt that right? You felt that and you're like, Yeah, look at me. Go feelin all sorts of good after you've done your your yoga or your workout or what have you. 00;16;05;12 - 00;16;32;21Speaker 1Okay, So that's the the second pillar. Move your body. And when you join us for the Sanity Saver series, I'm going to teach you a way to really up level out. So make sure to join us for that. And then finally, what's happening when you're using your mind in unintentional way, when you're moving your body and you're incorporating these elements of the elevated emotional state of your vision, you're getting into the vibe of the vision and you're really intentionally choosing how you want to feel. 00;16;32;23 - 00;17;13;16Speaker 1You are rewiring your system, you're rewiring your subconscious mind, you're shifting your nervous system to be aligned to the vision, to be aligned to the version of you that you're being called to expand into or up level into radiance. So that happens when you do those other components and it happens through repetition. And that's how we begin to truly change ourselves at the deepest level, first of the nervous system, but also on a neural level where we patterning your your beliefs and your stories and your responses to things at the level of your brain, you're literally creating new neurons, new brain cells, right? 00;17;13;16 - 00;17;42;09Speaker 1And so side note tangent is that when we exercise, it actually encourages new brain cells to grow. And when we meditate, it helps those brain cells to mature. So keeping your brain healthy from a structural and functional perspective as well. Okay, Because you know, it's kind of important. So, you know, not something that people are like, Yeah, I want to keep my brain healthy until your grandmother gets Alzheimer's and you freak out and you start to learn about these things because we all have a brain. 00;17;42;09 - 00;18;05;11Speaker 1And, you know, while we don't think about it, yeah, it's actually so important and so there's that as well. And so rewiring your system and what you're doing there is you are you're allowing yourself to really fully experience that energy, that frequency, that way of being dropping into it purposely so that you can co-create and show up from that place each day. 00;18;05;13 - 00;18;35;24Speaker 1And you do that consistently right with what we practice, we become. You do that consistently and it's actually rewiring you at the level of your identity, of your beliefs, of your stories. You're in your dialog because you are shifting what is happening inside of you on the brain level, but on the nervous system level. And so when you are literally filling your cup, not literally, figuratively filling your cup by doing these things that nourish your body, your mind and your spirit, right. 00;18;35;25 - 00;18;58;28Speaker 1Those are the three pillars align your mind, move your body, rewire your system. You are able to pour into others because you pour into yourself first. You're giving yourself that experience of that deep connection to self, of feeling, that sense of accomplishment, which then of course releases dopamine, which then leads you more into action and motivation through the day. 00;18;59;03 - 00;19;26;03Speaker 1Oxytocin helps you to sleep better, right? It helps you to be a happier person to be around, regulates your serotonin levels, your melatonin levels. It's it's you know, inside and outside. There's so many benefits for you to be doing this. But ultimately it's about how you feel. And that's really why it becomes a non-negotiable for people inside the Rise and five Movement and my clients and people that I get to support because it's how you feel that matters. 00;19;26;05 - 00;19;45;27Speaker 1That's really what it's all about, because you're the one, right? Last week we talked about how you're the one to fulfill this mission. You're the one to live in to this vision. It's you. No one can do that for you. I can encourage you to do the squats, but I can't do this class for you. Right? You can get the download of the vision, but no one's going to do it the way that you do it. 00;19;46;00 - 00;20;07;14Speaker 1And in order for you to do it, you got to feel like it's something that you're wanting to do in the way that you show up. Because as important as it is for herself, goals and get to that, you know, the evolution that comes from the goal. It's really about the journey to get there, right? To be very cliche with it all, but it is it's that recognition of can we begin to savor each moment? 00;20;07;16 - 00;20;29;22Speaker 1Can you begin to savor each new day because it's a gift? Can you begin to celebrate each new day in a way that allows you to take care of yourself and really amplify and power up all parts of your day by creating a morning routine that is uniquely yours. Using these core pillars. That's really what it comes down to, because your energy is everything. 00;20;29;22 - 00;20;50;05Speaker 1You're the driving force. But sometimes we leave it up to chance and we leave it up to maybe later I'll get to it. But when you take matters into your own hands and you have the tools which you'll get at Sanity Savers. Sanity saver. Excuse me? Savers used to be a store here. You'll be able to use these tools and be and imbibe in every day. 00;20;50;06 - 00;21;09;00Speaker 1So I'm so excited for you to join us. Reach out with any questions, Make sure to check out the link in the show notes because we are kicking off September 16th and I would really love for you to be there because the way you start your day matters and it directly impacts how incredible your day is and how you feel. 00;21;09;02 - 00;21;36;23Speaker 1Right? And before you go, this doesn't have to happen at 5 a.m.. Let me just say that right, because I know some people are like morning routines. Boring. No, this is for you. Okay, so if it's at 11:00, that's perfect. If it's 2:00, whatever, it's all good. It's the act of doing it. And it's also, you know, sometimes we hear like these really arbitrary, formulaic has to be X, Y, Z to be a morning routine for successful people. 00;21;36;26 - 00;21;54;02Speaker 1No, in order for it to be successful, it has to be something that you're going to use. So it's not, you know, one of those pushed till you puke and got to do it at 5 a.m. and nonsense, that's nonsense. It's doesn't support you as who you are. So make it your own. Love it, do it, make it a pattern, make it a habit. 00;21;54;02 - 00;22;22;10Speaker 1Right. Because our success and our failure is largely a result of our habits. And so using these tools to create the habit for yourself or to really fortify that if you already have it, is what we are doing in the Sanity Saver series. So we'd love to have you join us. And until next time, thank you for using your Beautiful mind to do what you're doing here in the world, to think on purpose, to move your body on purpose so that you can show up as your purposeful, powerhouse CEO of self every day, every day for as often as you can. 00;22;22;10 - 00;22;54;17Speaker 1Because, you know, life happens sometimes and it's all good. But let me let's take a break. Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Megan Nolan for a shout out and future episodes and don't forget to grab all the goodies that we mentioned during the episode because you're going to love them. 00;22;54;24 - 00;23;02;03Speaker 1So all the links are in the show notes. So until next time, cheers to you. Living on purpose every day.  

In a world that glorifies hustle and wears burnout like a badge of honor, we're flipping the script on success. It's time for you to discover why rest isn't just a luxury—it's the secret for enjoying your life and doing big incredible things in the world at the same time!  In this episode, we're diving deep into: ✨ The Pivotal Decision: Learn the ONE choice that will transform your life (hint: only YOU can make it) ✨ Time-Hacking Mastery: Unlock the secrets of your natural rhythms to supercharge your focus, productivity, and joy ✨ The Power of Pause: How strategic stillness leads to brilliant ideas and game-changing breakthroughs ✨ Self-Discipline Redefined: Why prioritizing yourself today is the ultimate fuel for tomorrow's vision Ready to trade burnout for breakthroughs, exhaustion for innovation, and stress for sustainable success? The grab our free "5-Minute Entrepreneur Freak Out Prevention Therapy Session" right here: https://www.megan-nolan.com/freakout #ROIofRest #SustainableSuccess #EntrepreneurWellness #ProductivityHacks #StrategicDowntime #SelfCareForEntrepreneurs #BusinessBreakthroughs #MindfulLeadership #WorkLifeHarmony #PurposefulPowerhouse   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 00;00;00;14 - 00;00;25;03Speaker 1No. And welcome to a movement of heart led entrepreneurs who care so much about how they feel that they make time for themselves first, every day because they want to be living their lives and doing big, incredible things in the world. And yes, you totally can have it all. My name is Megan Nolan, and I am the leader of this Rise Vibe movement and the host of this podcast. 00;00;25;03 - 00;00;51;14Speaker 1And I have a special invitation for you on September 16th, we are kicking off the brand new three day Sanity Saver series to help you to calm the crazy and go struttin into each day as your purposeful powerhouse. See also in just 15 minutes. So you're feeling so damn amazing. You'll be wondering if you're actually living in your vision board. 00;00;51;16 - 00;01;23;23Speaker 1Yes. Please make sure to click the link in the show notes to grab your spot to join us for free and we will see you there. Now let's jump in to today's episode. Hilary Hello and welcome back to another episode of The Purposeful Powerhouse Podcast. Today we are diving into the are oh I of rest and why downtime is essential for your joy and quality of life and sustainable success. 00;01;23;25 - 00;01;50;07Speaker 1Because those things yes, go hand in hand. But before we jump into that, hey, have you grabbed the entrepreneur freakout prevention therapy session yet? Oh, only 5 minutes. Totally free. People are loving it for the way that it brings them back to a place of groundedness and center. Get out of that frantic, frazzled, worn out entrepreneur vibe and back into your purposeful powerhouse self. 00;01;50;07 - 00;02;10;17Speaker 1See back on point in slow getting it done. Here we go. Yep, yep, yep. Huh. Make sure to grab that totally free in the show. So let's talk about the fact that we live in a culture that is pressuring us to be always on. And actually, I shouldn't say that I don't know where you are in the world, and that may not be the reality in your culture where you live. 00;02;10;19 - 00;02;30;17Speaker 1I should preface that, qualify that and say that in North America and you know, in a lot of places there is this pressure to be constantly performing. I know that is not accurate for people that live in Europe and in South America, where things are a little bit slower. They really enjoy the Dolce vita and they slow down. 00;02;30;20 - 00;02;55;29Speaker 1And, you know, that's that's amazing. And I would I really am a huge advocate for that. And that's really what this is about is is slowing down and working with our natural rhythms because as human beings, we have those natural cycles and nature shows us that nature has the cycle of daylight and function and growth and aliveness. And then there's rest at nighttime, right? 00;02;55;29 - 00;03;17;19Speaker 1The sun and the moon have different functions in our universe. So in our world, we and in our bodies, we have these rhythms, right? We have our own circadian rhythms. We actually have what is called an ultra modern rhythm, which is a 90 minute cycle in our body where we alternate between excitement and energy and a slowing and arresting and a recovering phase. 00;03;17;25 - 00;04;04;28Speaker 1And so we just have those naturally. But we we kind of bypass those with caffeine, with internal pressure. And so what we're going to talk about today is really the importance of intentionally slowing down so that you can have strategic stillness, so that you can have these moments of blank space. And let me know if you can relate to this, having the experience of being in the shower or being out for a run or in the middle of a workout, and then all of a sudden it's like a beautiful funnel or space opens up in your brain and there's just this download of inspiration and ideas because there was that blank space and we have 00;04;04;28 - 00;04;37;16Speaker 1these moments of breakthrough. For example, when I created one of my first online yoga programs called Wake the Worry Within, I was out of money, I was doing yoga, and all of a sudden I just kept getting these ideas about how the parable of Zero, the warrior that inspired the warrior, poses, actually shows us these different elements of the the poses themselves and how each one has a quality to it and how each quality is essential both in the pose, like, for example, being grounded and in life. 00;04;37;16 - 00;04;54;02Speaker 1It's so important for us to cultivate groundedness and how each chapter of the story corresponds to where you're one, where you are two or three, and it was just like, we're all pouring into my brain so far as I could barely write it down and keep up. And it was one of those moments of Holy moly, what is it? 00;04;54;02 - 00;05;42;23Speaker 1What did I tap into here? Like, what sort of electrical socket did I get plugged into for a minute? Because it was just so incredible and so I know that you've probably had that experience yourself. And it's so important for us to remember that that is available to us. But when we pressurize ourselves and we're always in this routine and role feeling like we have to keep giving, we have to keep doing, it's a reminder for us that there is a very fine line between high functioning and overachieving and high functioning is it's, you know, there is a lot of gold stars put on that in our performance society and the entrepreneur in the business 00;05;42;23 - 00;06;11;17Speaker 1world. But the reality is, is it's not sustainable and it's only sustainable through rest and over functioning, i.e. overdoing, pushing yourself, overriding your your natural rhythms and indications of tiredness or fatigue or exhaustion or depletion is really the fast track to burnout. And so it's, you know, we got to remember that it is okay for us to have an incomplete to do list regardless of what our standards are for ourselves. 00;06;11;17 - 00;06;32;05Speaker 1It's okay because the reality is there's always going to be more for us to do, and it's so important for us to have goals, but it's we're always going to be stretching, We're always going to be growing ourself and there's always going to be something else for us. And so if we're constantly putting ourselves in that God to do more, got to get there. 00;06;32;05 - 00;06;57;12Speaker 1Got it. The God I got out of that other mode. It can lead to sacrifice of our sanity, sacrifice of our health, sacrifice, enjoyment of quality of life. And it's a reminder that we must choose ourself because no one else is going to do that for you. We must choose ourselves, and you must choose yourself, because no one else is going to do that for you. 00;06;57;14 - 00;07;39;20Speaker 1And the reality is, is that when we have the discipline to slow down, to take power, pauses to do your entrepreneur freak out prevention therapy session that self-discipline is is the highest form of self-love because when you prioritize yourself, you are showing yourself and other people that you care so much about yourself. Now, in this present current moment, but you also care about your vision and your goals and your future self because you're hooking up your future self now and your dreams because you're showing up for yourself today, because we can't get to that finish line in the future if we are running on empty. 00;07;39;20 - 00;08;11;01Speaker 1If you're just running on the fumes of oat milk lattes and a couple of almonds that you found in the bottom of the snack bag, it's not it's not a recipe for success. And so we want to remember that that constantly running in that stressed state, right. Is is causes memory issues. It causes decision making struggles, it causes cognitive fatigue, which is led to what mistakes we tend to be short on patience and short with other people. 00;08;11;04 - 00;08;32;16Speaker 1And so that stress state is what is often called the red zone. And so we have these different states of operation when it comes to the most current understanding of our nervous system. Poorly vagal theory understands that there's many different aspects to our nervous system and the way that we can handle challenges. And so when we're in that stressed out state, we're in that frantic, frazzled, worn out entrepreneur vibe. 00;08;32;16 - 00;08;54;16Speaker 1The red zone is not where we're operating at our peak, although that's what the pressure is for us to do. Whereas when you are in a steady state, a regulators state in your nervous system, you're grounded, you're taking care of your sleeping, you're eating, you're drinking water, you're doing the foundation stuff, you're in the Green Zone and you're in that leadership energy. 00;08;54;16 - 00;09;18;06Speaker 1And that is that powerful, confident, magnetic vibe that is likely more aligned with the vibe of your vision than like on the verge of a meltdown or a freak out in your you're screaming at people or to scream at yourself. That's probably not the vibe right? So that the vibe of the Green Zone is that grounded, centered confidence of the purposeful power of a CEO that you truly are. 00;09;18;09 - 00;09;45;00Speaker 1Right. And so how can we we strategically stay in the Green Zone? Well, do a lot of the things I just mentioned, but have moments and pauses throughout the day to cultivate stillness. And, you know, very likely if you're here, you have these routines and rituals and rhythms baked in, and it's always a matter of just really reinforcing that and refining that and having those intentional moments. 00;09;45;00 - 00;10;13;11Speaker 1Because when life gets crazy, it's so tempting for us to say, I'm too busy to do this and I don't have time for this. And when you remember that in order for you to function at your peak performance, it does take you your mind, your body, your spirit being nourish, being supported and being in that that Green Zone state of the stay in play. 00;10;13;16 - 00;10;37;25Speaker 1So in the stay in place state of our nervous system versus fight or flight stay in place where we have that effervescence that energetic, uplifted element. But we are grounded, we are centered, we are regulated. So we are operating with dopamine, which is motivation and function and focus and joy. Whereas when we're in that red zone state, we are operating with cortisol. 00;10;37;25 - 00;11;08;02Speaker 1Cortisol being our one of our main stress hormones, right? And so it's tight, it's pressurized, it's pushy, it's different. So how can we have strategic stillness throughout the day? It's like when you were little, when the teacher would send us out for recess and they were taking a break right there, like food, chaotic, take break it was for the adults for sure, but it was for us as well, because a 90% of the nourishment to your brain comes from movement of your spine. 00;11;08;04 - 00;11;33;22Speaker 1Right. So that was discovered by a Nobel Peace Prize laureate or winner is a laureate, a prize winner? I'm not sure. Let me know. Someone very smart named Roger Perry. And he discovered that we to nourish our brain, we have to move our spine. So sitting sedentary still in the chair, I eat Sleeping Beauty. Hello in the slouchy situation that we can all get into is not conducive to your performance. 00;11;33;27 - 00;12;01;06Speaker 1And it's no wonder that it's the fast track to pain and distraction and burnout and exhaustion and fatigue when we're sitting for long periods of time. Right? And so ideally we're getting up at least every 30 minutes, getting up and moving, although that may not feel long enough for you. Maybe you have a standing situation that's incredible. Gold star that so taking these strategic power pauses throughout the day to use the the natural rhythms of your body. 00;12;01;06 - 00;12;23;04Speaker 1So I mentioned earlier right. You probably are familiar with the circadian rhythm. That's the the rhythm where we have release of melatonin and when the light naturally starts to diminish. And so it's really important that we we are aware of that and minimize our exposure to blue light at sleep times at nighttime. So that that's important for us to be aware of. 00;12;23;07 - 00;12;56;19Speaker 1And then of course we have the all trading rhythm. So that's the rhythm that we talked about a little bit and that's where it's about a 90 minute cycle of focused energy in the brain. And so our brain loves novelty and it loves innovation, and so it loves to have new challenges. And so at about the 90 minute mark, there's a very significant decrease in energy in the brain and in the brain activity, which lends to distractibility, it lends to focus issues. 00;12;56;19 - 00;13;26;18Speaker 1It lends to impatience. And so it's important for us to use that natural rhythm to your advantage. And so you can use these cycles. Some people have longer cycles, like 90 minutes, some people have 45. You know, if you're neurodivergent like me and many other people, you may find that you hyperfocus for a period of time and then if you get interrupted, that can throw off your game or you may have a challenging time getting and staying focused so you know yourself best. 00;13;26;19 - 00;13;48;17Speaker 1Just pay attention to those and then use them, right? Not try to override them and try to override the that excite anxiety or exhaustion or that that distractibility and you're like trying to finish the email sequence. You're like, okay, I just really want to get my shopping cart sequence, secret sequence finish. But then you find yourself over on TikTok or Instagram and you're like, Wait, what am I doing? 00;13;48;17 - 00;14;11;24Speaker 1I'm supposed to be writing now, and you can't get your brain to stay on task. And so that's an indicator that it's a time for rest. So time to step away, step away from the computer. Okay. And so the interesting thing and it's called Parkinson's law, is that whatever we are doing expands to the time that we give it. 00;14;11;26 - 00;14;37;21Speaker 1And so if you give yourself a very dedicated time period of, say, 45 minutes and you're going to get as much as you can done, really focused phone on do not disturb getting in there, taking action, doing the thing. And then after that time is up whatever you set it to be. Having an intentional break is so, so impactful because then you're giving yourself that change. 00;14;37;23 - 00;14;59;26Speaker 1You're giving your brain novelty, you're giving yourself a different point of focus. Ideally, you're getting up and moving your body because in case you forgot, you're not a rock. And back to Roger's research about the brain nourishment, it's important that you move, right? And so that's where your energy comes from. It's a natural boost of energy. And so it's so important that we're constantly refreshing and recharging. 00;14;59;29 - 00;15;21;01Speaker 1And so that's where the, you know, that always on culture has a hole in it, right? And that's what I hear from a lot of people, like, Oh, I'm just so busy. I don't have enough time to get to exercise. Well, actually, when you when you exercise in the morning, which is what Rise and Vibe movement is all about, it can increase your productivity, your focus, your your performance by upwards of 72%. 00;15;21;03 - 00;15;43;24Speaker 1And so that is because it's a natural source of energy. You're literally revving up your inner fire, your metabolism, your oxygenating, your muscles, you're oxygenating your brain, you're sending nourishment, etc., etc.. And then of course, there's all the benefits of exercise of bone density and muscle strength and confidence and hormone regulation and all of that incredible ness. So it's it's actually a virus. 00;15;43;25 - 00;16;09;28Speaker 1It's actually a lie that, you know, when we tell ourselves, oh, I don't have time for this, it actually produces more time. And when you are feeling super in your body, in yourself, you're feeling like tapped in, you're feeling in your power, or you're feeling like, yeah, I can do this. You are not only a nicer human to be around, but you are actually able to get more done. 00;16;09;29 - 00;16;31;17Speaker 1You are in that state of possibility and hopefulness. You're in the Green Zone, right? You're in the the different aspect of your your brain and yourself and your energy system because you're not in this stressed out state. You're not active in the as active in the amygdala. We're more in the prefrontal cortex. That's where we have our creativity and our inspiration. 00;16;31;17 - 00;17;00;23Speaker 1It's the Mozart mind read the Einstein rather than the Frankenstein mind, as John Asraf calls it, which I think is quite clever. So the Einstein mind is that possibility, right? And that creativity and the opportunity. So making sure that we are making use of these intentional breaks and of course, right when we are high performing, high achieving, again, you will hear yourself saying those things like, Oh, that's silly, don't stop right now, get it done, get it done, and I'll do it later. 00;17;00;25 - 00;17;23;11Speaker 1Right, I'll do it later and later. I don't know what this arbitrary later is. Never seen really happen for a lot of people, but it's that that importance and the reminder that you are the CEO, right? You're in charge. And so you get to make the rules. And so it's a matter of caring for yourself now and having the discipline to make this a practice so that it is really becomes your habit. 00;17;23;19 - 00;17;52;10Speaker 1It becomes a non-negotiable. It just is who you are because you value how you feel so much and you know that that is your life force, literally your life force, and that's the driving force in your business and in your work. So making use of those 90 minute cycles. And then the interesting thing is, is that those cycles and rest and sleep are really what build resilience, right? 00;17;52;13 - 00;18;38;25Speaker 1We in my book The Warriors Journey Ancient Wisdom for the Modern Entrepreneur, we talk about resilience as bounceback, ability and as I mentioned earlier, you know the story of the warrior. The warrior is resilient and continues to carve the path and the journey forward amidst the challenges, amidst the perceived obstacles. Right. And that's it's such a core element of entrepreneurship, of of being able to recognize and witness where we are and acknowledge how far we've come and the growth that we've had so that we are looking at it from a very opportunistic perspective, a growth mindset perspective, instead of just comparing our progress to our goal. 00;18;39;01 - 00;19;06;20Speaker 1And so, you know, as we mentioned, the goal is always going to be moving. The horizon is always going to be just a little bit out of reach. And so it's it's an interesting concept that I just, I think is really important for us to to remember is when we look at ourselves and when we look at these moments of, you know, challenge, it's that recognition of who you have become because of the experience, how you've grown, what you've learned, etc.. 00;19;06;23 - 00;19;28;10Speaker 1And so it builds that ability to look at things that way and to be willing to be curious and be open. Because when we've all had that experience of feeling just like tapped out on your last leg and, you know, you're like, Well, I'm exhausted. I just have to do this one more thing, you know? And then you end up doing it and it's just not quiet and it's not quality. 00;19;28;10 - 00;19;49;22Speaker 1It's not up to snuff, if you will. And you go, Well, I have to go back and do it later. And so it's like we have this really interesting sort of paradox of, Oh, I just got to push through. But we're not you're not performing at a high level. And it's it's a matter of being willing to take a step back and prioritize your health, your physical, your mental, your emotional health, your mental health. 00;19;49;25 - 00;20;10;10Speaker 1So that you can continue to show up. We we saw that with so many of the incredible Olympic athletes recently of how much they were talking about their mental health and how it's a key component of their resilience and their ability to continue to show up and win gold medals. Right or not. Or just get to the Olympics like alone. 00;20;10;11 - 00;20;38;26Speaker 1That's a huge accomplishment because that there is so much that is benefited systemically in our body when we when we rest. And, you know, my coach James Whitmore says the rest is the work and we we slow down to speed up and it's like that the drawing back of the arrow is that we pull back, we slow down and the more we pull back and the more we slow down, the more fuel we can go in, the farther we can go. 00;20;38;26 - 00;21;00;21Speaker 1Right? Because I'm not an archer, so correct me if I'm wrong, but if you only pull back just a little bit on the on the bow, the arrow isn't going to go as far. But if you really pull it back and you retract the other back and you're pulling back and you're creating that momentum, you're able to propel it further forward because there there is that energy behind it. 00;21;00;23 - 00;21;22;13Speaker 1So, you know, hopefully that analogy makes sense, but it's that the charging, the battery analogy, right? It's like, you know, your phone after a while. I don't know. I don't know how often you're meant to turn it off, but I definitely charge my phone every night. Are you charging your battery every day? That's the question, right? That's what we're talking about. 00;21;22;20 - 00;22;02;16Speaker 1And the other thing is, is that after a while, yeah, sure, maybe you're charging your battery this. Then the other thing you notice that your phone starts to get a bit glitchy. It does weird things. The apps are being funny and you realize, oh, maybe I haven't turned my phone off like, weeks. That's why it's being weird. And so it's that that reset right that that internal moment of intentional recalibration and that comes because the reality is is we either get to put these into practice and we get to put these into our daily and weekly flow, or the universe has a way of putting them in there for us. 00;22;02;18 - 00;22;28;17Speaker 1Right? And that's we've all gotten to that point of like, you know, powering through a launch, really giving, really showing up, doing it, doing it. And then on the other side, you're like flat out exhausted and you go into shutdown mode. Right? And so that's a it's a freeze function of the nervous system is shutting down. Right. And so that's an interesting function that we see is that basically, you know, an animal, if it's being pursued by a predator, shuts down and pretends that it's dead. 00;22;28;17 - 00;22;51;26Speaker 1So it thinks that everything slows down and it's a recovery and it's a protective mechanism from them overdoing it. And so, you know, we we have only to really witness these things with curiosity and love to recognize like, see, maybe that was a little bit much. Right. And you know, so it's it's we get to learn and we get to look back at how this just showed up for you. 00;22;51;26 - 00;23;19;29Speaker 1And if you're like me and you've experienced burnout and you recognize, you know, it's so important to have these intentional moments with through your movement, through your meditation, through your whatever it is you're doing for yourself to be able to choose yourself because no one can do that for you. And really having these moments of pouring back into your self because it has a really high ROIC return on energy. 00;23;20;02 - 00;23;49;06Speaker 1Because when you pour into yourself as the driving force in your business, it's going to propel you forward to be able to do the same things, but from a place of joy, of love and curiosity and expansion and playfulness not propel you forward from the like, Oh, good, this is our oh my God, what am I doing? And that push energy, it's a very different energy, right? 00;23;49;06 - 00;24;13;17Speaker 1You're getting pulled forward by these exciting goals that you have for yourself, by your vision. You're getting pulled forward towards that because you are fully taking care of, you are replenished. And so, you know, that's the that's the arrow, that's the return on energy is when you pour into yourself, you're literally creating energy in your body, your mitochondria, the little engines of your cells are rejuvenated. 00;24;13;23 - 00;24;41;13Speaker 1Your brain is the function is improving. Like there is so much that happens when you are doing workouts, doing yoga, taking your power pauses, etc., etc., etc. that really benefit you. And you know, of course there is an ROI that's the return on investment. And I think that investment is the investment that you making yourself because you are the ultimate gift, you are your number one asset. 00;24;41;16 - 00;25;01;19Speaker 1And so it's so important that you are investing in your own self through these different tools, through these different policies so that you can get the rewards right. And that's is kind of cheeky because you know, there's a lot of like we've talked about how, you know, self-care can make you more money in this, that and the other thing and that's yeah, that's okay. 00;25;01;22 - 00;25;25;26Speaker 1And it's true. And of course that's important, right? Of course, because you're more creative, you're more on point, your vibe is different, your nervous system is regulated, people are attracted to that. You're speaking more clearly, you're able to articulate yourself. You you know, you're showing up, you're taking actions, you are following through. Like, you know, there is an opportunity to generate direct revenue from these. 00;25;25;28 - 00;26;17;00Speaker 1But I really wanted to speak to it from the point of you are your number one asset and when you invest in yourself, the return from that is really high and very, very, very fulfilling and vital. Right? Right. Because your heart high, your lungs. Here we go. Your brain. Yes. Okay. You get my point. It is the actual physical function of your body that we are prioritizing because that directly impacts how you feel and directly impacts the quality of your life and being able to enjoy each and every day rather than feeling like you are just hanging on by a thread and you're getting whipped around in the craziness of life and you don't know 00;26;17;00 - 00;26;30;17Speaker 1which way is up or down. And you can't tell your ass from your head because you just are so freaking tired and burnt out and ready to throw in the towel. But yet you got to keep going because you're in the middle of a lot and you don't want to give up because you're not a quitter. It's a different vibe. 00;26;30;20 - 00;26;59;03Speaker 1It's a totally different vibe when you are willing to have the self-discipline to prioritize these actions because you just frickin care about your vision. You freakin care about yourself and you want to show up because you know that when you show up for yourself first, everything else in your life benefits that is the ROI. So I think I could probably stop there. 00;26;59;06 - 00;27;21;17Speaker 1I will slowly step down off the soapbox and I hope that I made my point. But yes, summit all up. You are incredible. You are valuable. You are important, and we need you. Please take care of yourself. And if you haven't already, grab the entrepreneur freak out Prevention Therapy session. It's 5 minutes. You know me. I like to get it in there. 00;27;21;17 - 00;27;45;16Speaker 1Get it done? Yup. Yup. You'll learn how to take a power pass, which is what that is. Using movement, using breath, using intention, using that that beautiful nervous system of yours. And so it's an incredible way to calm the crazy and be able to skip the messy meltdown and just really stay on top of things because you're really making this top, top priority, the top of the list. 00;27;45;18 - 00;28;00;19Speaker 1All right. So the link to do that is in the show notes. And until next time, you're amazing. Thank you so much for using your mind like the powerful tool that it is, because otherwise it will run amok and, you know, throw us all over the place and tell us that we don't have time for this because that's nonsense. 00;28;00;21 - 00;28;22;27Speaker 1And then moving your body on purpose to keep it strong and healthy so that you can show up on purpose as your purposeful powerhouse. See yourself until next time. Thank you so much for being part of this community and I'm so grateful for you, and I'm really proud of you because you're out there, do big things and that's freaking amazing. 00;28;22;29 - 00;28;25;13Speaker 1See what's left. 00;28;25;15 - 00;28;43;25Speaker 2Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Meghan Dolan for a shout out and future episodes. 00;28;43;27 - 00;28;46;27Speaker 1And don't forget to grab. 00;28;46;27 - 00;28;49;01Speaker 2All the goodies that we mentioned during the episode. 00;28;49;01 - 00;28;51;01Speaker 1Because you're going to love them. 00;28;51;09 - 00;28;58;16Speaker 2So all the links are in the show notes. So until next time, cheers to you. Living on purpose every day.  

Is the "Anxiety Alarm Clock" your unwelcome morning wake up call? Time to hit snooze on stress, Powerhouse! The great news is that your fierce drive for success doesn't have to come with a side of panic! In this episode, we're flipping the script on anxiety in high achieving entrepreneurs. Get ready to: ✨ Harness Your Drive: Learn how to channel that fierce energy without burning out ✨ Dodge Common Pitfalls: Uncover the sneaky mistakes amplifying your anxiety (and how to avoid them) ✨ Master Your Time: Debunk the "no time" myth and prioritize what truly matters 🎧 Listen Now and Discover: Why stress isn't the fuel you think it is (and what actually propels success) The hidden ways anxiety is sabotaging your productivity (and how to stop it) Practical strategies to transform anxious energy into focused power The truth about time management for high achievers Simple yet powerful techniques to start and end your day anxiety-free Don't let anxiety hijack your entrepreneurial journey any longer. If you're ready to trade panic for productivity, worry for wins, and stress for sustainable success then: Grab the "5-Minute Entrepreneur Freak Out Prevention Therapy Session" here: https://www.megan-nolan.com/freakout  Your future, zen-like self will thank you! #AnxietyHacks #HighAchieverAnxiety #EntrepreneurMindset #StressManagement #ProductivityTips #TimeManagementForEntrepreneurs #EntrepreneurialSuccess #MindfulBusiness #AnxietyRelief #PurposefulPowerhouse   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   00;00;00;17 - 00;00;23;08Speaker 1Hello and welcome to a movement of heart led entrepreneurs who care so much about how they feel that they make time for themselves every day because they want to be living their life and doing big, incredible things in the world at the same time. Because, yes, it is possible. I am the leader of this Rise and Vibe movement and the host of this podcast, and my name is Megan Millen. 00;00;23;11 - 00;00;47;11Speaker 1I'm a movement therapist who helps part LED entrepreneurs get the story out of their bodies so that they can be living fully and vibrantly. And I actually have a really special event coming up in September, so make sure to save the date for September 16th, because I'm kicking off a brand new Free Sanity Saver mini series that you are going to want to be a part of. 00;00;47;11 - 00;01;20;01Speaker 1So stay tuned for that. But in the meantime, let's jump in to today's episode. Hello. Hello. Welcome back to another episode of the Purposeful Powerhouse podcast. And before we jump into some really potent anxiety hacks for high achieving entrepreneurs, have you grabbed the brand new entrepreneur freakout prevention therapy session yet? Because the people that have are telling me how much they love it, how impactful it was. 00;01;20;01 - 00;01;46;17Speaker 1Just 5 minutes total game changer. And if you haven't yet, then why not? It's totally free. Check it out. The link to grab it is in the show notes or around this video. So let's talk about the chicken and the egg scenario that is anxiety in high achieving entrepreneurs. Chicken and the egg. What do you mean? Well, I'm wondering if one is a precursor to the other. 00;01;46;17 - 00;02;22;06Speaker 1Does one cause the other, you know, that sort of thing. And actually, neuroscience tells us that they are very, very common factors for very high performing driven people to experience anxiety and stress pretty consistently, although that's not necessarily mandatory. And so it's interesting because in our entrepreneur community, we have a really high prevalence of that drive for more that goal oriented, high performing personality type. 00;02;22;08 - 00;02;48;10Speaker 1But it's kind of necessary, I would argue, to a degree when it's used properly with intention to get to where we want to go, because having that visionary drive for more got you where you are. But what got you here won't necessarily get you to where you want to go. And that means that that drive for more, that insatiable drive for more can become our downfall. 00;02;48;13 - 00;03;28;26Speaker 1And we talked about that in last week's episode about entrepreneur burnout and hustle culture. And so if you haven't listened to that, you can go back and listen to that one, because the reality is, is that when we are not using that visionary goal driven focus from a place of presence and purpose and intentionality, it can cause us to feel more anxiety, can cause us to feel more stress, and it can become something that really puts an end or at least slows down our journey. 00;03;28;29 - 00;03;52;09Speaker 1And so let me know if this sounds familiar to you at all, because I want to point out some things that I used to do that were actually causing and triggering more anxiety, because when we have this awareness, you may start to recognize yourself in these and then that in and of itself can be really helpful in transforming this. 00;03;52;12 - 00;04;16;09Speaker 1So let me know if this sounds familiar. Waking up first thing in the morning to the anxiety alarm clock, not an actual external alarm clock, but the internal feeling of vulnerable people. Your heart racing, your mind is already spinning in a million different directions and you might even be sweating a little bit. And it feels like somehow, even though you just woke up, you're already behind and maybe even behind in life right? 00;04;16;09 - 00;04;36;16Speaker 1Because your brain is telling you, Oh, you should have been this further ahead by now. You should have accomplished this by now and then That and anxiety just kickstarts the day. So that feeling that you you wake up with or that I woke up with and then trying to avoid that, I would grab my phone and I'd start scrolling. 00;04;36;18 - 00;04;58;15Speaker 1So it starts scrolling. I check my notifications, I check my emails, and then inevitably, because I was already in a stressed state, I would get triggered by something. I would get triggered by somebody who's, you know, have in the ten k 10 seconds, you know, those high incredible achievements that I was then triggered by starting to get jealous, getting resentful, like, why is this happening for them and not me? 00;04;58;23 - 00;05;21;07Speaker 1And already feeling that tightening that that that achievement oriented push can cause if we're not where we want to be because that happy when situation doesn't allow us to feel happy now it feels it just focuses on the get up between where I was and where I want it to be. So there I am already. Like the stress, the anxiety is mounting. 00;05;21;07 - 00;05;43;17Speaker 1I'm like, Oh my God, I should be doing more. I should be doing more. Okay? I should be meditating because I need to meditate, because I need to do this for myself and for my brain. And so I go to sit down to meditate. And it was really just mentally pacing back and forth, maybe hearing and saying the mantra a few times here and there, but mentally doing my to do list. 00;05;43;17 - 00;06;28;14Speaker 1And then very quickly getting swallowed up into a spiral of self-doubt and shame and confusion and worry and fear, who That's a lot. And so wasn't really meditating. It was more just pacing back and forth and then, you know, feeling like, okay, I need some inspiration here. I'm going to go on Instagram, and then I find myself on Instagram and instead of like doing research or what have you, I would be constantly checking the hashtag entrepreneur burnout, looking for solutions, and the solutions that I would find would be temporary fixes, like, you know, taking the supplements, doing the oils, doing the breath work, doing the cold plunges, drinking the mushroom coffee, wearing the blue light 00;06;28;14 - 00;06;46;00Speaker 1glass blockers. You know what I mean? Blue light blocker glasses. There we go, wearing those, you know, all of those things that are helpful, but not getting to the root of the issue all the while telling myself, yeah, maybe I'm just so out of alignment right now. I need a vacation and I don't know if I have what it takes. 00;06;46;03 - 00;07;11;08Speaker 1I'm just I don't know if I can do this anymore. Maybe I'm not strong enough, maybe I'm not manage my stress well enough. All of those things that in and of itself is just causing me to feel some kind of way right now. And so then so let me know in the meantime, if you recognize yourself in any of that, because the opposite to those which we'll talk about in a second is the antidote, right? 00;07;11;09 - 00;07;34;21Speaker 1The the medicine is in the poison, if you will. And so then I would, you know, drink some yummy coffee, have Miller oatmeal until that day, and then maybe have a little almond here and there. And then I just be powering through my day because I would be trying to avoid that anxious feeling all the while, that voice in my head that was like, better, more, do it again, do it better. 00;07;34;21 - 00;08;05;25Speaker 1It would just be relentless. And so what I'm describing is a dysregulated nervous system and when we are in that dysregulated state, i.e. fight or flight survival state is when those patterns tend to kick in. And if your pattern is that hyper achiever wanting more, wanting better, going after the next thing or bouncing from thing to saying right, that restlessness that's like, well, that's not working. 00;08;05;25 - 00;08;37;08Speaker 1I should try this. I should try that. Those are the patterns that are triggered by stress. And so those stress states causing that anxiety, causing further dysregulation, we try to bypass it by doing the things I just mentioned. That's not getting to the root of the issue. So let me know because those are really common mistakes that that many worn out entrepreneurs make, myself included, because I thought, well, this is just what we do. 00;08;37;08 - 00;09;02;20Speaker 1This is how we get to where we want to go. This is what's required for success right? Based on all that hustle culture mentality that we've been taught, Fed, you know, both maybe depending on how you look at it. And so just take a breath and put your hand on your heart and give yourself some grace because these are so common. 00;09;02;22 - 00;09;31;23Speaker 1You were probably modeling behaviors like that as a child, but you are a purposeful powerhouse CEO, and you get to decide what is working for you and what you are going to allow to happen in your life, in your day, in your business, and learning to prioritize your inner state, learning to show up for yourself first because that matters to you. 00;09;31;23 - 00;10;09;20Speaker 1And you know, it impacts everything and it is a core value for you to enjoy life. That is the new direction, that is a more holistic approach to entrepreneurship and allows you to do things in a way that actually opens up a lot more within you because you're not in that contracted state. Yes, I'm not saying that you can't have big goals and you can't go for big things. 00;10;09;20 - 00;10;45;23Speaker 1You should. The world needs you to your heart is calling you too, but it's vital, literally vital, that you do this and that you learn to do this in a more expanded state of your body and your being. Because that push, push, push, go, go, go, contracted state of fight or flight is a precursor to problems, not just problems in your performance and your productivity. 00;10;45;25 - 00;11;16;12Speaker 1Those are short term potential issues, but it leads to potential problems in that it is a fast track to burnout. Stress is a precursor to every major chronic disease. It's steals the joy from each moment and potentially, you know, if we look at it from that risk factor point of view, that can lead to a whole host of problems, quality of life issues, length of life issues. 00;11;16;18 - 00;11;43;11Speaker 1You get what I'm saying here, right? I know you're smart. I know you feel me on that. And so it's so, so, so vital that we recognize the signs and the symptoms and take action in the moment to recover, but also take preventative action. And so take a look back and you can take a look back making it's an scenario. 00;11;43;13 - 00;12;05;11Speaker 1Let's think back to what I was just talking about, about do you grab your phone first thing in the morning and start to scroll? Do you in an attempt to calm and soothe yourself, go and meditate. Okay. Beautiful. I love that you are aware of these things. So let's take a look at how we can do that differently. 00;12;05;14 - 00;12;26;16Speaker 1Let's pause and recognize that when we jump right into that reactive scrolling, it triggers it can trigger us, right? It's it triggers dopamine release. And so we're getting that head of yeah, Oh, this is exciting. But the reality is, is that's taxing us and that's impacting the way that you feel and the way you're showing up into the day. 00;12;26;18 - 00;12;50;27Speaker 1So when you wake up water first nourish your body, you can drink an adaptogenic cocktail. What's that? What's an adaptogenic cocktail? Put some citrus and some Himalayan sea salt in your water and drink it. It's good for your adrenals, It's good for your liver and liver. It's good for your immune system, the vitamin C. So just drink some big glass of water first thing in the morning. 00;12;50;29 - 00;13;10;29Speaker 1And then if and when you feel that tightening of anxiety when you wake up first thing in the morning, move first. It's like trying to sit a wound up toddler who's just had a cupcake who's like, ding, ding, ding, ding, ding, ding, ding, ding, excited and wants to run around and play. It's trying to put them in a car seat and make them sit still. 00;13;11;02 - 00;13;37;00Speaker 1That's what's happening internally. If we just try to sit there and meditate, because that energy that pent up stress energy is just being banging back and forth inside your brain and inside your physical body. So movement, movement, breathwork getting your body involved so that you can allow some of that cortisol and adrenaline to be processed through your body, then you'll be able to sit and meditate. 00;13;37;02 - 00;13;56;22Speaker 1Right? Then you'll be able to access a higher state of mind because your amygdala, your stress center is quieted and your prefrontal cortex, the higher center of the mind is online. Okay? We can't, you know, go from that frantic, frazzled vibe of like, yeah, I'm freaking out. And you know that if we wake up by the anxiety alarm clock, we can't go to that. 00;13;56;22 - 00;14;14;02Speaker 1To the peace, that peace out, blissed out Zen, the Buddha calm state, because it's just you can't it's really hard to flip the switch like that. I mean, some people might be able to. I cannot. So tell me, teach me your ways of matter. 00;14;14;05 - 00;14;45;10Speaker 1That doesn't work for me and for many other people. It just doesn't like asking somebody to sit quietly and watch their breath when they're feeling anxious. That's just not accessible for many people. And so if it is for you, go darling, go forth and do it. So recognizing that, you know, the things that you're doing to try to shift this, the the goat yoga, the breathwork, the supplements that this, that and the other thing that, you know, microdosing, whatever it is that you're trying to do, that's all very impactful. 00;14;45;12 - 00;15;14;13Speaker 1But it's so important that you also take a body based approach to managing stress and to regulating your nervous system. Because as you learned earlier, when you're under stress, the hyper achiever aspect of ourself gets kicked into overdrive. So it's so important that we are taking these little intentional pauses throughout the day to cultivate that sense of calm, to calm the crazy. 00;15;14;16 - 00;15;40;05Speaker 1It's like dripping the calm in throughout the entire day. So that is where your amplified morning routine is so important, right? That's what we do inside. The Rise and Vibe movement is really powering up the way you start your day by showing up for yourself first. And it's a movement. It's so important because it's it really is the foundation and the precursor to all of this. 00;15;40;07 - 00;16;11;17Speaker 1So having that first thing in the morning, moving your body, getting into that that centered state within yourself, and then throughout the day, taking these little intentional pauses. And if you hear yourself saying the AB, that's great. I don't have time for that. More important for you, because if we are allowing that part of our mind, that is that that driving relentless force for more to run the show, that's where we were triggering stress and we are overwhelming our system. 00;16;11;20 - 00;16;36;04Speaker 1And you're not in that tapped in state, you're not poured into you're not in that you know, on point in flow, the vibe that we live. It's really important to take these intentional pauses, especially if you're like me and you're neurodivergent, especially if you have a tendency to lean towards high functioning anxiety, especially if you find yourself getting prone to burnout or over giving, overdoing over thinking. 00;16;36;07 - 00;17;08;21Speaker 1Okay, so it's like little snacks. It's like having little snacks throughout the day so you don't get ravishingly hungry and you don't end up just like eating the whole bag of the crisps or whatever it is because you're starving. It's like giving yourself these little drops, these little power pauses throughout the day. And that's where using your freakout prevention therapy session grab that, make sure you grab that and recognizing the cues. 00;17;08;23 - 00;17;35;21Speaker 1Because when we are in that frantic, frazzled state, when we are on that vibe of like the chaotic, you know, just fueled by the oat milk lattes and the two almonds that you found at the bottom of your purse, who does that mean? It's me. We want to make sure that we are taking care of. We're getting back to basics in a way. 00;17;35;21 - 00;18;08;15Speaker 1Right? And so recognizing the cues and that tendency to for us to say, no, no, just a little more, I'll take a break. When I've done five more things, it's it's so, so impactful for you to calm the crazy, take the power pause so that you can show up as your purposeful powerhouse CEO self. That is focus, that is in that centered leadership, power, full energy. 00;18;08;17 - 00;18;33;06Speaker 1And that's the vibe, right? You're able to stay calm and consistent, you're able to navigate and you know, you handle the challenges, right? Zoom stops and updates itself in the middle of the webinar and you are able to push smooth sailing, Baby, I got this. Oh, no problem. And you know, or you get on the last day your launch and your website crashes and you know, that could throw a lot of people. 00;18;33;08 - 00;19;01;14Speaker 1But if you are in your center, you're able to do stuff and handle stuff like that without getting triggered, without getting back into that stress cycle. So we want to make sure that that that story that we have of I don't have time for this. We recognize that because when you hear yourself respond to that, is that true? 00;19;01;16 - 00;19;29;07Speaker 1Do you not have time for this? Because the reality is it actually makes you more productive, it makes you more focused, you're more clearheaded, you are more grounded. You have that flow state you've tapped into. Because I would argue that what you don't have time for is burnout, sickness, injury, illness, resentment, quitting. That's what we don't have time for. 00;19;29;10 - 00;20;23;27Speaker 1Blink, blink, because our brain will tell us otherwise. But that's the stress response. And if we truly if you truly care about your vision and about the things that you're here to do, the goals that you have, you will recognize that you are the driving force in making that a reality. And when you are taken care of, when you show up for yourself first, like we do in Rising Vibe movement, everything else benefits because your success should not cost you your sanity, your success should not cost you your joy and in fact, your joy and your health and your happiness and your particular flavor of crazy is essential for your success. 00;20;24;00 - 00;20;42;09Speaker 1So I hope that this was really helpful for you, and I hope that you feel seen and supported because these mistakes that many of us, myself included, have made over and over are, you know, sometimes they're more subtle. Maybe you're not aware of it yet, but when you have that awareness, when you know better, you can do better. 00;20;42;12 - 00;21;08;29Speaker 1And you are here for a reason. And I am honored to be able to serve you. And I hope that you found this really helpful. And so make sure to grab the five minute free entrepreneur emergency kit, the Entrepreneur Freakout Prevention Therapy session. It is movement is tapping back into that centered flow state of okay. Yep, here we go. 00;21;09;01 - 00;21;34;11Speaker 1I got this big thanks. Big drinks, big goals. Here we go. It takes your energy being in alignment with that. And if you're in that frantic and frazzled rush, worn out entrepreneur. But that's not it. But that ain't it. That ain't it. So until next time, thank you for taking these tools and bringing them into your heart. Taking what I said, starting to practice these little breaks. 00;21;34;11 - 00;21;51;28Speaker 1Set a timer on your phone. Right? Maybe it's every hour, maybe every 2 hours. And when it goes off, make it a nice one. Not like that. Make it a nice one and take a power pots. Breathe. Put your hands on your body. Drop into that vibe, that energy that you want to feel. That is the vibe of your vision. 00;21;51;28 - 00;22;24;05Speaker 1That is the golden thread of your future that's pulling for drop into that, right? Drip it into your life periodically because it's all well and good for you to, you know, do yoga once a week and then the rest of the week be freaking out. No, that's not effective. It's so important for you to have these little consistent moments, these little mindful moments throughout the day, ideally throughout the week, hopefully, so that you're able to stay in that vibe and using your mind very intentionally because, you know, blessed. 00;22;24;05 - 00;22;44;09Speaker 1But it's a liar. It's a liar. It does not have your goals as its top priority and has your safety right? So it's going to do everything it can to make sure that you stay where you are. And I think we talked about this in another episode of like the brighter the light, the bigger the challenge, the brighter the light, the bigger the shadow. 00;22;44;09 - 00;23;18;06Speaker 1And so it is really, you know, those of us, you that are here to do really big things, there is going to be work that gets to be done in order for you to recognize the value of your energy and be able to integrate all of these patterns and responses. Some people say these trauma responses of these patterns of the way that we typically tend to do things we get to change that. 00;23;18;06 - 00;23;35;07Speaker 1We get to love, that we get to approach it differently. We get to regulate. We get to come back to a state of expansion. You get to use your body as a tool to do that. And that's what I I'm so thrilled to help you to do so that you can show up as your purposeful powerhouse of self because that is who you truly are. 00;23;35;12 - 00;23;57;16Speaker 1And the beautiful benefit of of all of this is that evolution of self. And that is what we get to do and what I get to support you with and what I hope that you found insightful and helpful here. So until next time. Love you so, so much. Make sure to grab the free session from the link below and let me know how it goes for you. 00;23;57;16 - 00;24;03;10Speaker 1I would love to know how you feel after I see you. Take care. Bye bye. 00;24;03;13 - 00;24;22;28Speaker 2Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Megan Nolan for a shout out and future episodes and. 00;24;23;00 - 00;24;24;24Speaker 1Don't forget to grab. 00;24;24;24 - 00;24;33;29Speaker 2All the goodies that we mentioned during the episode because you're going to love them. So all the links are in the show notes. So until next time. Cheers to. 00;24;33;29 - 00;24;36;13Speaker 1You. Living on purpose every day.  

Are you running on fumes, frazzled nerves, and far too much caffeine? Listen up ambitious, heart led entrepreneur - this episode is your wake-up call! 🚨 ENTREPRENEUR ALERT: 50% of us are on a one-way trip to Burnout Town. But not you. Not anymore. In this episode, we're shattering the myth that constant hustle equals success. Get ready to: ✨ Unlock The Entrepreneur Edge: Discover how your unique brand of 'crazy' is actually your superpower (when channeled correctly) ✨ Redefine Success: Learn why true achievement includes a life you actually enjoy (imagine that!) ✨ Master the Transformation: Follow our roadmap from Worn-Out Entrepreneur to Purposeful Powerhouse CEO 🎧 Listen Now and Discover: Why your oat milk latte and two-almond diet isn't the recipe for success (and what is) The shocking truth about entrepreneur burnout rates (and how to beat the odds) How to harness your entrepreneurial spirit without burning out Practical strategies to enjoy your success while scaling your business The secret to sustainable productivity that feels good Don't let burnout rob you of the business and life you've dreamed of. Ready to trade exhaustion for exhilaration, stress for success, and hustle for harmony? Then grab our free "5-Minute Entrepreneur Emergency Kit" right here: https://www.megan-nolan.com/freakout Your future, energized self will thank you! #EntrepreneurBurnout #HustleCulture #PurposefulPowerhouse #EntrepreneurWellness #WorkLifeHarmony #SustainableSuccess #BurnoutPrevention #EntrepreneurMindset #SelfCareForEntrepreneurs #ProductivityHacks   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 00;00;00;17 - 00;00;23;08Speaker 1Hello and welcome to a movement of heart led entrepreneurs who care so much about how they feel that they make time for themselves every day because they want to be living their life and doing big, incredible things in the world at the same time. Because, yes, it is possible. I am the leader of this Rise and Vibe movement and the host of this podcast, and my name is Megan Millen. 00;00;23;11 - 00;00;47;11Speaker 1I'm a movement therapist who helps part LED entrepreneurs get the story out of their bodies so that they can be living fully and vibrantly. And I actually have a really special event coming up in September, so make sure to save the date for September 16th, because I'm kicking off a brand new Free Sanity Saver mini series that you are going to want to be a part of. 00;00;47;11 - 00;01;25;15Speaker 1So stay tuned for that. But in the meantime, let's jump in to today's episode. Hello. Hello. Welcome back to another episode of the Purposeful Powerhouse podcast. Before we get into today's topic, which is all about entrepreneur burnout and the hidden costs of health cell culture, I have a special gift for you. I created something that is actually super aligned with today's episode, and I'm calling it the Entrepreneur Freakout Prevention Therapy Session. 00;01;25;18 - 00;01;54;18Speaker 1I laugh, but it's needed 5 minutes to totally reset your energy, calm the crazy, avoid the messy meltdown, and come back to that place of feeling like, Yes, okay, I can do this, I can do this so that you can recover from challenges so that you can avoid that challenge. You know how it is. Anyways, that link is going to be in the show notes, so make sure to grab that because you're going to love it and it is super effective and only 5 minutes and totally free. 00;01;54;21 - 00;02;31;12Speaker 1So back to our topic at hand. Entrepreneur, Nerd Burnout. Did you know that studies show us that 50% of entrepreneurs either have or will experience burnout? That's pretty significant because we know that it is challenging at times to do what you do. I mean, most people don't, and most people try and realize it's more challenging than they might have expected and give up. 00;02;31;12 - 00;03;04;16Speaker 1Right. We hear those statistics of one out of three businesses fail. And, you know, it's it's daunting and it's vulnerable to continue to show up and to do the work that your heart is calling you to do in a way that feels really aligned with your values. And so myself, I have experienced burnout and got to that point of being so exhausted, so resentful of my business, feeling like I had no more to give. 00;03;04;16 - 00;03;27;05Speaker 1I had poured it all in. I left it all on the mat, if you will, and I was ready to give up. And I realized that what I was doing wasn't sustainable, that I had pushed myself to a point of completely depleting because my nervous system was so taxed. And no, it wasn't just that I was out of alignment and needed a vacation. 00;03;27;05 - 00;03;54;06Speaker 1My nervous system was completely disregulated and I was completely flat out exhausted. And what I recognized was that I had become what I call the worn out entrepreneur, that I was running on anxiety overdrive, just constantly pushing, pushing, pushing, going, going, going. Let me know if you can relate to that. If you've experienced that, that drive in your head and in your heart. 00;03;54;06 - 00;04;30;03Speaker 1That's like more. More content. Change the page. Make it better. Boosts the conversions. Do more emails, do more lights. RA Relentless taskmaster. It's brutal. And so it was a realization and, you know, it took me getting to that like the flat out please to realize it wasn't working. And unfortunately that's what it takes for many people. You know, my coach, James Wetmore, always talks about how it's easier to sell painkillers than vitamins. 00;04;30;06 - 00;04;57;01Speaker 1Prevention, you know, an ounce of prevention is worth a pound of cure. Or I might have that backwards. But I know you've heard that. And the reality is, is that sometimes it takes us getting to that point of really deep challenge and struggle and difficulty and pain before we're motivated to make a change. And I get that. And, you know, we're more motivated to avoid pain as humans. 00;04;57;01 - 00;05;25;07Speaker 1We're more hardwired that way. And so it's really important for us to recognize that you are the boss of your business. You are the purposeful, powerhouse CEO. But many entrepreneurs, without that awareness, we tend to show up in our business as we showed up as employees, and we tend to really have that high expectation of ourselves, which is important, right? 00;05;25;07 - 00;05;57;25Speaker 1It's so important for us to have these external goals and these markers of success, but it doesn't have to be the be all and end all, and in fact, it shouldn't. And I propose a more holistic definition of success where you are actually enjoying your life and all of the things that you have accomplished and achieved and not sacrificing your sanity and your health and your happiness to get there. 00;05;57;28 - 00;06;30;20Speaker 1Call me crazy and it's okay if you do because I am and I'm passionate about it. I'm lit up. But I think we need to have a different approach to entrepreneurship because this definition that has been mandated often by men and often by a really outdated system that has different priorities. It is that hustle culture mentality that is really causing this downfall and causing, in my opinion, this high rate of burnout in entrepreneurs. 00;06;30;22 - 00;07;01;18Speaker 1And so it's this expectations that are coming from external sources or societal expectations, maybe parental, maybe patriarchal, you know, systemic expectations. And so there's that. But then we have our own internal expectations. And it's this interesting double edged sword of being really driven and being a high performance, high achieving human and personality, which I see in a lot of entrepreneurs I have in myself as well. 00;07;01;20 - 00;07;26;18Speaker 1It's a very challenging dance at times because that drive that got you to where you are can be really insatiable and relentless and become our downfall if we're not careful. And that can be what leads to the burnout. If we have this constantly going for the next goal, constantly trying to get to the next top of the mountain, if you will, without recognizing that we get to. 00;07;26;20 - 00;08;07;15Speaker 1And we need to do this in a more sustainable way that is enjoyable and so it's important for us to remember that you were different, right? We're different. And and we are hardwired in a much different way. And in fact, there's actually research in science that that really speak to this. And you've maybe heard me talk about this before, about how University of Berkeley in California found that 72% of 5000 entrepreneurs they studied had either ADHD, depression, anxiety or bipolar or multiples. 00;08;07;18 - 00;08;37;07Speaker 1So for the most part, we're wired a little bit differently. And it's interesting because another study in the UK found that 8% of the entrepreneur population that they studied was ADHD, whereas the general population is 2%. So what does that mean? Maybe it means that as neurodivergent, as, you know, wild card people we are, that we are. And I think, you know, I think that to be an entrepreneur requires a slightly different variety of human. 00;08;37;09 - 00;09;02;03Speaker 1A little crazy like a crazy, right? Because you're going against the grain of your biology. You're going against the the reptilian aspect of your brain that is survival and safety and familiarity by doing the things that you're doing, doing a podcast, going live on Instagram, doing your funky real dance while you're doing your feels like that's potentially, you know, perceived as threatening to the brain, but yet these are natural things for you now. 00;09;02;03 - 00;09;31;07Speaker 1And maybe they didn't feel natural in the beginning, but with practice they become natural. But they're things that you're like, Yeah, that's just what I do, right? And so it's interesting because if we don't recognize that we are unique individuals, that we're we're a little bit different as a population, that we get to do work a little bit differently because, you know, it's really fascinating to me that there is this high prevalence of neuro divergence in the entrepreneur community. 00;09;31;09 - 00;09;52;25Speaker 1So we're wired differently. So, you know, that same and it's it's a benefit to us because we tend to have higher risk risk tolerance, right? We're willing to go out there and do different things. We you have a really creative imagination, right? You're a visionary. You put something out of nothing. Your business didn't exist unless you bought a franchise, right. 00;09;52;26 - 00;10;13;08Speaker 1Or your network marketing or whatever. Right. So, you know, you're creating something out of thin air. You're able to recognize patterns, you're looking for trends in your business. You're looking at what's working, what's not. You're able to oftentimes, you know, hyperfocus on things. You get really dialed in and really excited and very passionate and very energized and motivating. 00;10;13;08 - 00;10;48;07Speaker 1And, you know, that same sort of magnetism that people are really attracted to tends to be natural for many entrepreneurs and then, you know, again, it's like we have these different approaches to things in our brain and so we problem solve differently. We strategically think differently. And so it's really interesting when we just look at the fact that we're a little bit different and embrace that uniqueness and recognize that the standards of 9 to 5 don't necessarily need to apply to you. 00;10;48;10 - 00;11;14;23Speaker 1I for a long time had this really strict schedule and this, you know, getting going first thing in the day, working, probably working through lunch, you know, and then at the end of the day, working till I was tired and recognize that was a precursor to my burnout. Even though I was doing my morning routine still consistently, I was working for long hours without stopping. 00;11;14;26 - 00;11;40;16Speaker 1I was really not recognizing when I was getting anxious and overwhelmed and that those feelings of the and that inner resistance and that frustration and that confusion and that doubt, I was overriding that by just doing something else. Oh, I'll just I'll focus on this for a bit. And it was very tight, very constricted, very worn out entrepreneur, very frantic and frazzled. 00;11;40;16 - 00;12;12;26Speaker 1And it felt really internally chaotic. And so what I've come to recognize is that it's so important for you, first and foremost, to remember that you are in charge of the health and the direction of your life first and foremost in your business. So that means that you don't have to follow the rules of 9 to 5, 15 minute break, midday, 15 minute break mid-afternoon, because in fact, that might not be supportive to the way that you are wired. 00;12;12;28 - 00;12;54;17Speaker 1And for many of us who have that push, go, here we go. The setting, the goals going after it, that relentless drive, it's really difficult for us to pause. And in those moments when we feel like we just got to do a little more in that bubbling feeling of anxiety or that inner turmoil or the resistance, however you call it, that, that's a sign that you really get to pause, that that's a sign that it's time for you to step away, even though your brain in those moments when you're like, What do you mean, step away? 00;12;54;17 - 00;13;17;13Speaker 1I have like five other things that need to get done now and I need to get done yesterday. And that pressure that we put on ourselves is actually counterproductive because that stress feeds on itself. Right. And if you've been listening for a while, you know about when we are in stress, we default to self-protective patterns, and that's when we're under stress. 00;13;17;13 - 00;13;38;01Speaker 1That's how we handle stressful situations is by going into perfectionism, going into overworking, going into self-doubt, going into procrastination, going into control, like all of those things that are the patterns that we default to when we're under stress. And so, of course, in those moments, that loud voice in our head is going to say, Oh, no, you don't have time for this. 00;13;38;01 - 00;14;17;18Speaker 1What do you mean? You got to keep going, You've got to open another window, you've got to get that time. And it's that drive that, if we're not careful, is what leads potentially to burnout. Right? It's it's a really, really common denominator. And so it's so important for you to have these little bumpers, if you will, in place so that you can start to cultivate self awareness and recognize when you feel that you're inside of you and that you know that drive and you feel like, oh, I'm just going to do all these things and I can't stop, can't stop, won't stop. 00;14;17;21 - 00;14;47;10Speaker 1That's when it's even more important for you to hit the pause button and take a five minute break right? Use your entrepreneur freakout prevention therapy session because you're going to love it and reset because your brain, the negative committee in your head that has self-protection as its top priority is going to scream really damn loud against that. And when you notice that when you recognize and you ask yourself, Whose voice is that? 00;14;47;13 - 00;15;11;24Speaker 1Whose eyes am I looking through the situation through Is it through my parents who expected these really high expectations for me? And I only got love and appreciation when I got the, you know, A-plus or whatever. Have you are you perpetrating that same pattern or are you going to pause and recognize that that is not who you truly are and you're in charge? 00;15;11;27 - 00;15;49;25Speaker 1And when you drop back in to a place of regulation and connected awareness, you are actually in the vibe of your vision. You are in that place of feeling like, Yeah, you know what? I can do this. I got this. I am going to be showing up in this full alignment. I feel powerful, I feel grounded. You feel whatever it is that your vibe of your vision, how you truly want to feel, essentially that that's how you get to show up to do the thing, the doing the thing in that worn out entrepreneur, you know, running on oatmilk lattes and three almonds that you found at the bottom of your purse because you haven't got 00;15;49;25 - 00;16;14;11Speaker 1snacks and you're really hungry and you're cranky and you haven't peed in 2 hours and that sort of energy totally different. So in those moments, recognizing that it's so, so important for you to pause having your amplified morning routine in place. So you're starting the day that way and then pausing throughout the day to fill the cup, Right. 00;16;14;12 - 00;16;34;19Speaker 1The old well-worn analogy of putting on the mask and filling the cup, because the truth is, is that your brain will want to scream otherwise and say, no, no, no. If you stop, it's all going to fall apart. The other shoes going to drop. Who's going to do it if you don't do it? That's the question. Who's going to do it if you don't do it? 00;16;34;22 - 00;17;02;09Speaker 1Because if you are burnt out, if you're sick, if you're hurt, if you're thrown in the towel, who's going to do it? Who's going to live your vision for you? Who's going to lead your movement? Who's going to write the book? No one no one can do it for you. That's the ultimate cost of this. And that's the thing, is that we get to remember that only you can do what you do. 00;17;02;11 - 00;17;40;11Speaker 1The way that you do it here is on the thing that the way that to do it. I'll get back to you on that sea squirrel. Welcome to the song Inside My Head. It's so, so important right there is a magic within you and that energy, that vibrancy that people are drawn to when you are feeling it, when you are feeling yourself, when you are straddling end of the day, like it's the red carpet or like you're going up to get the gold medal in the Olympics. 00;17;40;13 - 00;18;05;20Speaker 1Oh, that has people asking you, what are you doing? What is what are you taking? What sort of oil you got? What's something you take in here? Because there is something about you that I want. Some of that is when you are in that energy of being your purposeful, powerhouse self, that is the antidote to the drive, to the overwhelm, to the hustle culture approach, to things. 00;18;05;20 - 00;18;37;09Speaker 1It's that stepping back and recognizing that that rest is essential. Rest is part of the work. This is the foundation to the sustainable enjoyment, a sustainable success, a holistic approach to living that is so incredibly impactful. So I wanted to talk about that today. I hope that this was insightful for you. I really I know that there is that that vital magic within you that the world needs, right? 00;18;37;09 - 00;19;09;27Speaker 1And you are different. You're special, right? You are so, so essential. And and the way that you serve your community is is so incredibly valuable because of your uniqueness, because of all of those different petals that make up the flower that is you. You are such an important part of this beautiful human experience that we all get to have in in order for you to enjoy the journey and really enjoy everything that you've worked so hard for and ultimately make the impact that you're here to make. 00;19;10;00 - 00;19;56;14Speaker 1It really does take that willingness to approach things a little bit differently, to recognize that burning yourself out is the fastest way for this, to not go the way you wanted it to. And so I really hope that this was something that is insightful for you and encouraging for you because entrepreneurs are special kind of crazy, and it's so important that we recognize that and so important that you really honor the fact that you are the boss and you get to do this differently because you can and because it serves you when you slow down, when you implement these different tools that you've been learning in this show and that we've talked about today, that's 00;19;56;14 - 00;20;32;18Speaker 1really the game changer. So make sure to grab the five minute entrepreneur emergency kit that is the entrepreneur freakout prevention therapy session. It's just five minute movement grounding all of that in one so that you can keep your tank topped up, if you will, or do a hard reset if you had something happen, right, like Zoom crashed in the middle of your webinar or your website went down in the middle of your launch or you got pissed off and snapped at somebody who saw that's what it's all about. 00;20;32;18 - 00;20;56;27Speaker 1So make sure to grab that and let me know if you have any questions. Have a beautiful rest of your day. Take care. And until next time, keep doing the things so that you are learning to use your mind as a powerful tool. You're moving your body to keep it strong and healthy and doing that intentionally so that you can show up as your purposeful, powerhouse CEO self-season. 00;20;57;00 - 00;21;22;18Speaker 1Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. Make sure to tag me at I am Meghan Nolan for a shout out and future episodes and don't forget to grab all the goodies that we mentioned during the episode because you're going to love them. 00;21;22;25 - 00;21;30;02Speaker 1So all the links are in the show notes. So until next time, cheers to you. Living on purpose every day.  

Ever wonder why your progress is taking much longer than you expected? Or get frustrated about seeing the same patterns and issues over and over? Then you'll love this week's episode we're chatting with special guest Shiraz Baboo about: A powerful tool that if used properly can totally change your world Sneaky things you might actually be addicted that are stealing your joy How to big shifts quickly in a way that actually works More About Shiraz: A recent scientific report says that 92% of people never achieve their success goals. As a multi-award-winning author, an international speaker, and expert in struggle addiction, Shiraz has been helping people hit their success goals for the last decade. He coaches people to get out of what he calls “Reality Addiction” and his book, How to Rewrite Reality has changed lives across the globe. He’s going to show you how to identify where you’re unknowingly addicted to many of the struggles in your life, how to break free of those addictions, and then create success easier and faster than before. Make sure to grab Shiraz’s Gift Of Focusing and Mental Muscle Building Audios help you improve your ability to stay calm in stressful situations and improve your focus: https://megannolan--energeticmagic.thrivecart.com/focusaudios/ Connect With Shiraz: Shiraz's Social Links: https://www.facebook.com/energeticmagic/ https://www.linkedin.com/in/shirazbaboo/ https://www.instagram.com/energetic.magic/ https://www.youtube.com/energeticmagic/   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy! 00;00;04;02 - 00;00;33;02 Speaker 1 Hello. Hello, and welcome back to another episode of The Purposeful Powerhouse Podcast and I am really excited to have another episode talking with amazing guests, sharing incredible tools for you to accelerate your progress, increase your impact, and really have more joy in all areas of your life. And so my special guest today is a friend of mine and fellow incredible speaker Shiraz. 00;00;33;03 - 00;00;47;29 Speaker 1 And we are going to be talking about how you can succeed faster and actually have a bigger impact with less stress. So welcome, Shiraz. It's great to have you. How are you? 00;00;48;02 - 00;00;51;27 Speaker 2 And thank you. It's great to be here. I'm looking forward to our talk. 00;00;51;29 - 00;01;16;28 Speaker 1 Thank you. I am, too. Okay, so our listeners and watchers know that we like to just get right down to business. We want to get to know you want to know a little bit about you, about your story, about your journey, and how maybe take us to a moment in time where maybe there was a realization or an experience that help you to shift your path a little bit and begin to really live into your purpose and do the work that you are doing today. 00;01;17;00 - 00;01;42;06 Speaker 2 Okay, So that moment would be when I was 22 years old. I was at university as a doctor and I was a bodybuilder. And I remember that exact moment where I was doing a bench press and as I'm lifting my arms, I just felt this pain go on my shoulder and I'm like, That's one muscle pain, that's something else. 00;01;42;08 - 00;02;09;04 Speaker 2 And within months I had intense pain in every joints in my body as arthritis just started to ravage my body. And it was it was unexpected. It was traumatic. You know, you had your life set out plans, and all of a sudden the plans are out the window. You're scrambling trying to figure out what the hell to do. 00;02;09;04 - 00;02;38;00 Speaker 2 Now, I know people may have not gone through that physical kind of positioning, but you've had you've had plans that are just out the window of your and you get into self judgment. What did I do wrong? What did I do to deserve this? You get it to self pity sometimes I went into depression and I thought, Well, this is just going to be my life now and what do I do? 00;02;38;03 - 00;02;58;13 Speaker 2 And there was that moment where it's just like, Well, no, you got to make the best of your life. So I started pushing forward and trying to have my life, and I was still trying to get out of the arthritis. I was trying everything you're supposed to your tried medication. I tried diet supplements, yoga, meditation, acupuncture. Nothing was working. 00;02;58;16 - 00;03;23;00 Speaker 2 And I learned to tolerate the pain and went into computers because now I could sit down and do the work and not have to be running around and stuff. But it wasn't until 18 years later that I met the man that changed my entire perception on reality. Yeah, and I had gone to India to work with this guy because it was India. 00;03;23;00 - 00;03;44;12 Speaker 2 I thought he was going to do some sort of Reiki energy healing on me if I was going to heal you. Now, nothing else had worked. I was not into spirituality at that point. I was like, okay, anything that's let's get out of this. But he just talked to me for two weeks. He went through my entire life story and it was like being with a psychiatrist and he wasn't actually trying to solve anything. 00;03;44;12 - 00;04;10;28 Speaker 2 He was just gathering information. At the end of the two weeks, he says, Shreyas you believe you're responsible for everyone in your life? No. No, I don't. Oh, I know you don't think you do, but from everything you've told me, you've created this belief that you need to be responsible for everyone. And it started when you were eight years old. 00;04;11;00 - 00;04;33;23 Speaker 2 Okay, I know I'm responsible, guy. I don't think I'm responsible for everyone. What's this even got to do with arthritis? So. Oh, you don't want to be responsible for everyone. Yeah. And if you're lying in bed in pain, you don't have to be responsible for anyone, and you don't have to feel guilty about it if you're struggling just to get through the day. 00;04;33;23 - 00;05;07;03 Speaker 2 No one's going to ask you to take care of them. The arthritis isn't the problem. It's the solution to the problem. Without looking at. Yeah, you're right. It's so with my response as well. That's messed up. And he said, But that's what most chronic illnesses are solutions to problems people don't realize they have. They said, okay, if what you're saying is true, then all I have to do is stop being responsible for everyone else. 00;05;07;04 - 00;05;37;23 Speaker 2 America should just go away. Yes, if you actually believe it deep down. So I gathered my will and I said, I'm not going to be responsible for anyone but me. Guess what happened in that moment? Nothing. But I woke up the next morning. No pain, no, no inflammation, more mobility. I could even breathe. So I'm freaking out because 18 years of this doesn't go away overnight. 00;05;37;25 - 00;06;00;11 Speaker 2 And yet I'm like, Oh my God, what is happening now? To be clear, the damage done was still there, right? And that's something I'm still working on fixing. And that was a big lesson for me because sometimes when you're in life's journey, you're going to get journeys and you're going to get miracles. And if you're looking for the miracles, you, you don't get them right. 00;06;00;13 - 00;06;29;02 Speaker 2 But if you're willing to go through the journey, you get miracles dropping all along the way. So as I've been rebuilding my body and willing to go on that journey of miracles and healing, it didn't happen to speed things up, which has been great. And here's the crazy thing is I got out. There's a track that was the place we were at and I was on my track of the day, but I was doing like this old man shuffle because my body was like the body of a seven year old man took of getting passed by 70 year old people on the track, which was embarrassing. 00;06;29;05 - 00;06;44;28 Speaker 2 But this day I'm passing everyone. I'm passing people younger than me. I'm weaving in and out. They're looking at me going, What the hell is happening? And I'm like, I know this is great. And when I went home, no one asked me to take care of them. No one asked me to be responsible because that's belief created by an eight year old boy. 00;06;45;06 - 00;07;16;10 Speaker 2 It didn't actually apply in the real world, but it was governing my entire existence. So here's the cool thing. I found out this isn't just about illness. This is about everything. This is the lesson I want to talk about today is every every consistent problem in your life is actually the solution to an emotional issue. You're not looking at your mind prioritizes the avoidance of emotional distress over physical circumstance. 00;07;16;13 - 00;07;38;14 Speaker 2 So rather than feel guilt for not being able to help everyone created arthritis. And I've seen people do this over and over. So things like a lot of people, I want to make a lot more money and then I said, What's going to happen when you make money? And they list all the wonderful things are happening? But as we dig down, Oh, but people are going to start asking me for money and I don't have to deal with that. 00;07;38;18 - 00;08;01;19 Speaker 2 People have asked to invest in their business or am I using my money? Right? And family's going to say, okay, you should need to take care of us. And all that emotional turmoil that comes up your mind goes, Well, wait, if we don't make the money in the first place, we don't have to deal with that. In fact, if we make a little money as possible, we definitely don't have to deal with that and consciously you're like, Why am I not making money? 00;08;01;21 - 00;08;10;11 Speaker 2 You're hearing unconsciously, you might as I thank you for not making money. 00;08;10;13 - 00;08;24;05 Speaker 1 Oh, my goodness. Wow. This is just like literally absolutely incredible. And I love that you found a beautiful man that was able to give you these insights and give you such clarity. 00;08;24;08 - 00;08;25;19 Speaker 2 Oh, I'm so happy to. 00;08;25;21 - 00;08;31;23 Speaker 1 Yeah, that right. I love the part when you're like, and I'm ready now. 00;08;31;25 - 00;08;46;02 Speaker 1 So imagine I just take us to that second. I take us into that exhilaration for a second because you're dealing with eight or so 18 years between years ago being and then to wake up and just feel like I'm free. 00;08;46;04 - 00;09;08;03 Speaker 2 It was just like I'm still not believing it. I'm checking because I wasn't into all that's all that this stuff now that I actually live my life doing. And so it was doubly freaking me out because this goes against physics, this goes against this. I was into medicine. This defies all medicine. Medical law is here and here we are. 00;09;08;05 - 00;09;09;07 Speaker 2 Right? 00;09;09;09 - 00;09;37;04 Speaker 1 Right. But, you know, there is a lot of research around the placebo effect and the mind body connection. And so it's just so incredible that, you know, you were receptive. And so he gave you that insight. And so maybe we could talk a little bit more about if these are running the show, they're unconscious. Right. And so they're they're things that we may not be aware of until we have people like you being able to shine the light and that that beautiful man that was able to give you that perspective and that awareness. 00;09;37;06 - 00;09;56;15 Speaker 1 So if these are unconscious stories, how can we become a little bit more aware of them herself? Because if they are really limiting our success, you know, we want to be impactful. We want to reach more people, we want to do all these things. But we have the story of even if I do that, what if I let more people down and we're like blocking everything, you know, unconsciously. 00;09;56;15 - 00;10;03;05 Speaker 1 So maybe we could talk a little bit more about that and how that might be hindering our impact on our success. 00;10;03;08 - 00;10;25;12 Speaker 2 So there's there's two big things there. Number one is most people don't realize that emotions are a choice. Usually we're just running preprogramed responses, which we can say are these are the emotions I feel. But depending on how you've been reading what you've been through, you can react to a situation probably different than the next person. They're like one person. 00;10;25;15 - 00;10;44;29 Speaker 2 If I was to go up to three people and pull their pants down here, let's say that, all right, The first person is just traumatized. Oh, my gosh. Roz, pull down my pants. Everyone's seeing and they run off. And that may affect them for the rest of us. The second one would be like, Oh, my God, why do you do this? 00;10;45;00 - 00;11;04;01 Speaker 2 You've done this before. Seriously, Come on. It's embarrassing pulling up their pants, in fact. And the third person is like, Okay, everyone, get a good look. It's going to come up soon. The last. Yes. Like those are choices. This is how they want to respond. So I had said, well, if I can't help everyone, I have to feel guilty. 00;11;04;02 - 00;11;22;13 Speaker 2 Now. I just know I don't because that's seemingly impossible. Why should I feel guilty that I can't help everyone? So when you're real and a lot of times we decided what emotions we're going to feel like, have you ever said all our Thanksgiving dinners come up with them? I know my family's good. I know you've decided you're already before you've been there. 00;11;22;16 - 00;11;46;12 Speaker 2 All right. So that's that's one thing, is that you can start to change what emotions you choose to feel. Number two is in order to sort of pinpoint what's going on, instead of saying, why is this happening to me? What's going on here? Why do I want this to happen? What's the benefit I'm not seeing? Right. What's what's the thing that's going to be horrible if I if I let this change? 00;11;46;12 - 00;12;13;29 Speaker 2 Those are the questions you want to look into because it's you creating the situation, you creating the illness, the poverty, the lack of success, the lack of relationship, it's all you. And once you start asking those questions, those unconscious answers can bubble up to the surface. Oh, oh, oh, it's this. I get it. Now, I'm not finding the right partner because when I was six, the girl I had a crush on embarrassed me in front of the whole class and that's still in there. 00;12;13;29 - 00;12;20;09 Speaker 2 And I didn't realize that that memory just popped in my head. Things like that. 00;12;20;11 - 00;12;44;12 Speaker 1 Isn't that so interesting? Right? Because until we start to do the work, we're really running on these old operating systems, on these old stories. But yeah, we have no idea, right. Where so many people are basically, you know, adults living in the mentality and working from the operating system of their five year old self when they had that moment of letting somebody down or getting embarrassed or whatever it was. 00;12;44;18 - 00;13;12;07 Speaker 1 I just those are great questions. Thank you. Thank you. And so would you say that in a sense, because we've created story, we build a lot of identity around these stories and these beliefs that we get sort of addicted to that as who we are and addicted to that negative emotional state because we're so familiar with it that like putting it down might feel a little bit threatening because it's and in your case became sort of this guard. 00;13;12;07 - 00;13;24;13 Speaker 1 And for many of us it's a guard of like, oh, well, don't go any further or you don't want to have that happen again. And so would you say that maybe it's something that we get a little bit addicted to as far as these struggle stories? 00;13;24;16 - 00;13;28;26 Speaker 2 No, I wouldn't say that. I would say it's something we get a lot addicted to. Uri. 00;13;28;29 - 00;13;33;02 Speaker 1 Thank you for your clarification. 00;13;33;05 - 00;13;54;16 Speaker 2 And this is where we actually develop an intellectual, mental and physical addictions. Like people don't realize that physically addicted. So just like you said, it becomes a protection mechanism mentally. And so when you say we're going to change it, your mind's like, But then we lose our safety. It just goes away and your mind prioritizes safety. All right. 00;13;54;16 - 00;14;15;22 Speaker 2 That's avoidance of emotional distress. That's safety. So you have to get to a place where you convince your mind it's going to be fine. Now, here's the other issue. If you've ever read Breaking the Habit of Being Yourself by Dr. Jodi Spencer. So if you're common, like we just go through a whole bunch of motions every day, but everyone has a default emotion that they spend most of their days in. 00;14;15;24 - 00;14;39;27 Speaker 2 And for a lot of people, it's frustration or fear and your cells actually create receptors that look for the chemicals associated with your default emotion. Every emotion has its own unique chemical cocktail. So if you decide, okay, I'm not going to be frustrated anymore, I'm going to be happy, you start being happy, then your cells don't get the chemicals for frustration. 00;14;39;28 - 00;14;58;07 Speaker 2 They go into withdrawal. They send a signal up to your brain saying, Make this person frustrated. You do something that frustrates you. As you watch something, it automatically triggers you to be frustrated and now your cells get their fix. Then you get frustrated because you're frustrated and your cells get a bigger fix, right? Like, why isn't this working? 00;14;58;14 - 00;15;10;18 Speaker 2 So you actually have to go through a period of physical withdrawal to get a new default emotion. And if you don't know that, you can be trapped forever and one you're in. 00;15;10;21 - 00;15;38;01 Speaker 1 Isn't that amazing? Right. And it's so funny because it's it's it's such an intel intelligent design. Right. And thank you, brain for getting us this far. But at the same time when we are especially in this community entrepreneurs and we're really pushing the threshold of comfortability, we're trying to stretch ourself, we're trying to get out there and we're, you know, we're going on podcast and we're doing all the things and literally our brain is like, Whoa, no, no, no, no. 00;15;38;01 - 00;16;01;13 Speaker 1 This is really against our default emotion of feeling sad or fearful or whatever it is. And so even though we have these visions and these goals, it can be really this sort of self-protective mechanism that's holding us in that struggle. And so I see how really, you know, making this shift and shifting that inner constitution at a chemical level is really and is very impactful as far as accelerating our progress and our growth. 00;16;01;13 - 00;16;04;12 Speaker 1 So I love that connection. Thank you. 00;16;04;15 - 00;16;12;21 Speaker 2 Welcome. And the cool thing is, once you get addicted to a positive emotion, it's hard to get out of it. 00;16;12;24 - 00;16;21;00 Speaker 1 Are they more addictive in a sense, or just because you're like, Oh, I like that. I want more. And so you you feed it and you feel it more. 00;16;21;02 - 00;16;45;03 Speaker 2 It's yeah, it's the same mechanism. But the cool thing is positive emotions are actually even healthier for your body. Negative emotions can cause a deterioration to occur, whereas positive emotions become cause growth and they can be infectious. Like, I don't know, like I don't think it's technically emotion, but I know my body is addicted to laughter, right? So there's reasons to laugh that show up every single day for me. 00;16;45;06 - 00;17;08;03 Speaker 2 But as a result, people around me tend to have a lot more fun. I've come back from workshops with other people, get togethers, networking stuff, and a lot of the feedback, and this has been surprising because it's happening more and more when people are saying, Give us some feedback and they're like, Oh sure, I just lit up. The lecture has made me laugh so much and it's not that I'm trying to do this that's just default, right? 00;17;08;05 - 00;17;43;16 Speaker 1 I Oh, I love that too. Yeah. And that's so beautiful, right? Because there is and there's Dr. David Hawkins talks a lot about the the different vibrational frequencies of emotions and how we see that acceleration of homeostasis and joy and that illumination that comes from when we're in those more positive states. And so that's, that's absolutely incredible. And for most people and in the work that I do as far as expanding our vision and getting into that emotional state of our vision, for the most part in our vision, it's all about joyfulness and playfulness and gratitude and all of those emotions. 00;17;43;16 - 00;18;04;21 Speaker 1 Right? But yet, if we have this in our addiction to sadness and struggle and frustration and fear, like you said, that can be really stalling us. And so what are some of the tools that you use yourself or that you help your clients with to begin to shift this reality and change these interstates? 00;18;04;23 - 00;18;29;27 Speaker 2 One tool I have, I have these focusing. They are shows that teach you how to focus on a specific thing for 30 seconds. And I found that's the key is holding that thought for 30 seconds or more is what causes the rewiring of the neurons in your brain. If it's less than that, it doesn't work. And most people can hold the thought for 7 seconds or less. 00;18;29;29 - 00;18;33;04 Speaker 2 So you see why most people don't create what they want. 00;18;33;06 - 00;19;03;26 Speaker 1 Yes. And let's just stop there. 7 seconds. I know it's it's crazy, right? Because the brain is so active. I mean, think about we don't even need to think about all the intricate chemical reactions and things that are happening simultaneously. But the fact that we can't hold our thoughts for more than 7 seconds is it's not voting. Well, And, you know, if you think about it from a social media perspective, those of us that produce content and we know that you literally have to capture people's attention in 2 to 3 seconds, good luck. 00;19;03;26 - 00;19;28;17 Speaker 1 Humanity can. Yeah. So let's go back to your focus. I like that. So let's go back to that. So really focusing in. So I know you have a gift. We'll talk about that in a minute. You have many gifts, but a gift that you're sharing with everybody beyond what you're sharing now. But let's talk about that and then one thing that I know that you mentioned to me ahead of us going live is intentions and a tool that you use. 00;19;28;17 - 00;19;43;23 Speaker 1 And so in yoga, we use that every time we get on the mat. And as part of our purposeful powerhouse practice, we have intentions so that we can really connect to that. And so I love that you speak on that as well. So can you talk a little bit about your perspective on intentions and how powerful they are? 00;19;43;25 - 00;20;04;16 Speaker 2 So for me, there are two levels of intention. Number one is a general intention and magic always happens. Things always go right. People have intentions that they don't realize are there, but they think they're using cliches, right? There's always a price to pay for it. You're damned if you do damned. These are all intentions that you set out and you create in your life. 00;20;04;18 - 00;20;26;16 Speaker 2 So my intentions are always everything. Always look out for me, right? Office, My friends always, always bugged me because there are certain attaches I keep telling them about and then they watch it play out. Then they repeat them back to me, which just further anchors it into me. So this is the nice fun thing. It's to say openly what your intentions are about. 00;20;26;16 - 00;20;38;29 Speaker 2 Oh, wonderful, magical things. There's surprises always happen. Money falls in my lap. And then people are like, How come money? Oh yeah, your intention. Money always falls in your lap. But when they're speaking it back to you, they're speaking it into existence as well. 00;20;39;01 - 00;20;41;09 Speaker 1 All right. Self-fulfilling prophecy. 00;20;41;09 - 00;21;07;10 Speaker 2 Yes. And then the second layer of intention is visualization with emotion. So and this is something like you hear it in the secret picture yourself doing this and feeling what it's like to do that. But I found that there's a there's a missing component that people don't know about, and that's do it in real time, because most people say, oh, I can picture the house on the beach and and I can see myself doing this and that and that. 00;21;07;10 - 00;21;31;05 Speaker 2 But they're still doing less than 7 seconds segments. When you go to that 32nd segment of I am at my computer watching my bank account go and I'm transferring money from business and you go through a whole routine that takes at least 30 seconds to your brain. You're actually doing that. That's who you are. And the more you play that out, the more your brain thinks, Well, this is just normal for me because it doesn't care if you're imagining it or doing it for real. 00;21;31;11 - 00;21;50;14 Speaker 2 It takes everything as true. So what happened recently is I decided I wanted to get fit again, but I didn't really have the drive to work out. So I do go for walks every day. So I spent, what, half an hour of one of my walks imagining being back at the gym and doing the fitness routine. I like, I do flies. 00;21;50;16 - 00;22;12;19 Speaker 2 I can pull back the memory of what it felt like, what the tension, the stress I found. I found myself breathing the same way I would do that. And I played out the entire half hour workout every day without actually working out. And after a month I was actually starting to see changes in my body. My body was actually working itself out, but not with the intensity of an actual workout. 00;22;12;21 - 00;22;29;28 Speaker 2 The muscles were firing. I'm like, Wow, this is happening. But then after about six weeks, I was like, I want to work out. Like the drive came in because in my brain, this is who I am, this is what I do every day. And now I work out twice a day. I do weights in the morning and cardio in the evening because that's just who I am now. 00;22;29;28 - 00;22;44;27 Speaker 2 I still do the visualization and I'm going to keep doing it until my body matches what's in the visualization exercise. But that anchors everything in and it's just like, Wow, I haven't been this fit in years and it's just started for me, going out for walks and imagining working out. 00;22;44;29 - 00;23;02;27 Speaker 1 Congratulations. I love that and like to take us full circle back to that point in your in your body and in your reality. Many years ago, when you were crippled in pain from the arthritis and you were, you know, getting lapped by seven year olds and now you're working out twice a day and you're feeling and seeing that beautiful effect in your life. 00;23;02;27 - 00;23;06;19 Speaker 1 So congratulations, celebrating you big time. Yeah. 00;23;06;22 - 00;23;22;05 Speaker 2 Yeah. I love it. And it's it's it's crazy how simple it is right now. It's not easy because you've got to do this on a regular basis. You've got to be dedicated. You've got to hold that thought for 30 seconds. But the technique is incredibly simple. 00;23;22;07 - 00;23;50;10 Speaker 1 Yeah, I agree with you. And that's so interesting, right? Because often in this fast, shiny world, we're always looking for you know, the next best strategy and the five steps to the 10 seconds and all of those things, you know, and and really when it comes back to it, is these incredible ball practices that have been spoken about for thousands of years, that modern science is now just beginning to conceptually understand. 00;23;50;10 - 00;24;11;07 Speaker 1 And and thank you for all of the people that are doing this research in neuroscience, you know, Dr. Joe and so many incredible people. And but really, you know, not that it needed to be validated, but these ancient wisdom traditions are completely being validated and, you know, supported because it's not just way out there. Stuff, science and spirituality are really coming together. 00;24;11;07 - 00;24;29;00 Speaker 1 And people, you know, thanks to what you're sharing today and so many people that are speaking to this really starting to understand just and really conceptually experience and viscerally experience that connection between science and spirituality because it's such a beautiful overlap. 00;24;29;02 - 00;24;39;07 Speaker 2 Yeah. And especially the work that's being done in quantum physics is demonstrating well, it's not spirituality, it is actually science. Like this is the design of the universe. 00;24;39;09 - 00;24;44;07 Speaker 1 I don't know, but. 00;24;44;09 - 00;24;57;24 Speaker 1 Well, thank you. And let's go back to the the audios and the training, our mind and learning to focus. I know you have a special gift to share with everybody. So could you please tell us a little bit more about that? 00;24;57;27 - 00;25;16;14 Speaker 2 Well, I was taught these these breathing exercises when I was in India, part of part of the training. I didn't know what they were supposed to do at the time, but I got used to doing it. And I do especially. There's one where you just breathing and imagining air coming up through from your feet all the way up to the top of your head and back down. 00;25;16;16 - 00;25;42;06 Speaker 2 And that's a 12 minute exercise. I do. I start the day with that and it gets me focused. It calms me down, and it's teaching me to hold the thoughts for 30 seconds. So when you do the exercises where you have the emotions and do the visualizations, it becomes easier. And that's what I was taught to do. Now, the side effect that I didn't realize this was happening is when you do these consistently that you get calmer, you get less reactive. 00;25;42;08 - 00;26;00;09 Speaker 2 This aura of peace starts to come out of you. And people have always said that like you're because I teach what I do to other people and they say, What are you teaching us how to shift beliefs to do this? But you're always in the state of calmness and non reactivity and how you doing that? And these things have become such an integral part, like just normal for me. 00;26;00;09 - 00;26;19;03 Speaker 2 I didn't think, Oh, that I should teach that right? So and so when I finally figured out and it clicked, I made audios that are 2 minutes, 5 minutes and 12 minutes long. And the cool thing is you trying to hold it off for 30 seconds. So sometimes you just need 2 minutes and this is why this has to be a burden on your day. 00;26;19;09 - 00;26;35;10 Speaker 2 I got 2 minutes before my next meeting. I'll just do the exercises and this is what's going to happen when you do them is you will become less reactive. You will become calmer, you will become more focused. And when you want to do the exercises to recreate your life, it's a lot easier. 00;26;35;13 - 00;26;54;10 Speaker 1 And I love it. Thank you. And I again, congratulations on practicing what you preach. And clearly it's it's evidenced in you, you know, and I love that. And I think that's so important because it's it really is a testament and you are testament to the work that you're doing and the journey that you've been on. And so thank you for sharing all of that. 00;26;54;11 - 00;26;57;20 Speaker 1 Thank you for being here today. It's been really fun to chat with you. 00;26;57;22 - 00;27;00;06 Speaker 2 Thanks for having me. 00;27;00;08 - 00;27;09;05 Speaker 1 Absolutely. Okay. So last question. Yes. What does it mean to you to be a purposeful powerhouse? 00;27;09;08 - 00;27;37;15 Speaker 2 For me, it means doing that thing that I mean that I try to use, not use the word power because it seems redundant, but it empowers you, right? Because there are actions we can take that drain us and the actions that empower. And when you're a purposeful powerhouse, you're doing these actions that have an impact on the people around you, but at the same time empower you to want to do more of them. 00;27;37;18 - 00;27;51;22 Speaker 2 And it becomes a snowball effect because then you look for more people to do it. You can have a bigger impact and it grows and grows and grows. Yet it doesn't tire out because every time you do it, it just empowers you more. And it's an amazing feeling. 00;27;51;25 - 00;28;08;09 Speaker 1 Love it, love it, love it, love it. Well, thank you for sharing that. And again, thank you for your beautiful gift. And so make sure to grab those because. Yes. Don't you want to be able to train your mind to focus on your vision and be able to succeed faster and have a bigger impact? Yes. So make sure to grab those great gifts from Shiraz. 00;28;08;09 - 00;28;28;01 Speaker 1 And thank you. Thank you for being part of this community. Thank you for listening and watching. And also thank you for taking a screenshot and tagging both of us on Instagram and letting us know what landed for you. What are you going to practice? What really kind of went off in your head and was a moment that really gave you some insight. 00;28;28;01 - 00;28;50;03 Speaker 1 We'd love to know that because we want to. We want to see how that's going to land in your life and take shape and take form. And so until next time, thank you for continuing to think and move and breathe and show up on purpose as the purposeful, powerhouse CEO that you truly are. And take good care and we'll see you again very soon. 00;28;50;03 - 00;28;52;01 Speaker 1 Goodbye, everybody ready?

Let's be real: You're damn great at what you do. But the question is: do you truly own and embody that? Many heart led entrepreneurs are reluctant to claim their claim expert status in their field and that needs to change. You've been crushing it, but that nagging self-doubt still creeps in from time to time, doesn't it? It's time to shift that and for you to own your authority! In this episode of the Purposeful Powerhouse Podcast, we're tackling the elephant in the room: owning your expertise. Here's what we're unpacking: The Expert Mindset: Discover 10 powerful strategies to recognize and embrace the true depth of your work. No more playing small! Magnetic Authority: Learn how to authentically embody the frequency of an expert, drawing your dream clients and opportunities to you like magic. Living Your Vision Board: Uncover the secret to experiencing a high-quality life and genuinely appreciating your incredible accomplishments. (Hint: It's not about hustling harder!) This isn't just another motivational talk. It's your roadmap to breaking free from the shackles of imposter syndrome and fully activate your Purposeful Powerhouse CEO self . If you're: Dealing with high-functioning anxiety Battling perfectionism and self-doubt Ready to break cycles of self-sabotage Craving control over your life and business Then this episode is your lifeline. It's time to silence that inner critic and amplify your inner expert. Your audience needs your gifts, and the world is waiting for your unique impact. Don't let another day pass feeling like you're not "expert enough." Tune in now and start your journey to unshakeable confidence and purposeful success.  LISTEN NOW & CLAIM YOUR EXPERT STATUS P.S. Know a fellow entrepreneur who's been struggling to own their expertise? Share this episode with them. You might just spark their breakthrough moment! Here is more info about my messaging coach I mentioned Emily Todd!   Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!   00;00;00;20 - 00;00;26;23Speaker 1Hello and welcome to a movement of people who care so much about how they feel that they make time for themselves every day. I'm the leader of this movement and the host of this podcast, and my name is Meghan Nolan. I am a wellness coach for purpose driven Entrepreneurs and women on a mission, and I am all about helping you to be healthy, happy and sustainably successful. 00;00;26;25 - 00;01;23;20Speaker 1So let's jump in to today's episode that will help you to do that. Hello and welcome back to another episode of The Purposeful Powerhouse Podcast. Last week we were talking about self doubt and shame as an interesting part of the identity evolution journey that is entrepreneurship and so true to form. I figured why not continue on that journey to a little bit further down the track when you get to claim your role as an expert and an authority, and this is one of those interesting things, I guess the, you know, pretty much the stark opposite to self-doubt and questioning yourself and wondering if you have what it takes or what you're even doing and nobody 00;01;23;21 - 00;02;00;27Speaker 1ever do. All the questions that can come up is that pivotal moment when you decide that you are, in fact very gifted, very talented at what you do and you are an expert in your field. And this is coming up because of a few reasons. One, a lot of the people in my community are further along in their entrepreneurial journey, mostly at least five years, some decades into it. 00;02;01;04 - 00;02;47;01Speaker 1And so they are experts. And two, because my coach and I were having a really interesting conversation and she said, You've been an entrepreneur for 19 years. Meghan Wow, you're an OG. And I thought, Are you talking to me? Yes. Meghan She's talking to you. And it was an interesting thing, right? It's kind of one of those things, I don't know, for those of you that do, you know, webinars or you lead masterclasses and you get to tell your story and then every once in a while you realize, Oopsie, I probably should get out the calculator because you say that you've been doing something for ten years and you realized, yeah, 2005 wasn't ten years 00;02;47;01 - 00;03;23;06Speaker 1ago at the time of this recording, it's 2024. So yes, I have been doing this work for 19 years in different incarnations, different expressions. And so her question really led me to do a bit of an inquiry, and that's not really the word inquiry. No, I'm still not saying it right, but who cares? Moving forward, we make up words on this podcast and really look at what are some lessons that I've learned in 19 years of entrepreneurship that have taken me to this ownership. 00;03;23;09 - 00;03;54;09Speaker 1Now that I am in fact an expert and I am in fact an authority in what I do and helping other entrepreneurs to truly enjoy the life that they have created for themselves to boost the quality of life at the deepest possible level so that it's not always this unending marathon to the finish line, but it's actually pausing to take a look around and enjoy the fruits of your labor. 00;03;54;09 - 00;04;23;16Speaker 1And so, you know, for me, of course, the work that I do as a personal trainer and a yoga instructor and a mental fitness coach has changed forms many different times. But really now leading the Rise and Vibe movement, which is helping other heart lead entrepreneurs to make time and space for themselves every day because they care about how they feel and they know that the better the feel they feel, the better they do. 00;04;23;16 - 00;04;45;24Speaker 1And the intentionality behind amplifying your morning routine is such a game changer. And in a fire firestarter in a sense, for really setting yourself up for an incredible day. And so that's the work I get to do. And so for me, knowing that, you know, this is truly my passion and I love this and I love movement and I love learning and I love holistic approaches to life. 00;04;45;26 - 00;05;30;00Speaker 1And so for me to know that this is my passion, but also my purpose in that I get to share it with others and make an impact in the world and make a difference as well as it being. My profession is such a beautiful gift and I feel so, so fortunate. And having helped hundreds and Stu of students and clients over the years, I'm really reflecting on the growth that I have experienced as a person and the lessons that it has given me so that I can offer those to you in the hopes that you might be able to reflect on those and take them as an opportunity to witness yourself in your journey. 00;05;30;00 - 00;05;58;21Speaker 1Right? You may or may not know. I wrote a book, bestselling book called The Warriors Journey Ancient Wisdom for the Modern Entrepreneur. And that's really what this is about. It's a journey of evolution, the inner shifts that are required to see the outer results that you're looking for, and the outer results not really being the end goal. The inner shifts are the beautiful outcome and the ultimate gift that you get on this journey of life. 00;05;58;24 - 00;06;26;29Speaker 1And so what I wanted to drop into today are these things so that you can you can really start to recognize and hopefully see yourself in some of these. Because regardless of how long you've been doing what you're doing, I know my community, I know the people that are drawn to me and I attracted to my world and that I love to support you really are impact driven. 00;06;26;29 - 00;06;51;07Speaker 1You feel called to do what you do because it lights you up, because you know that it is an offering that the world needs. And so I want to share these with you because I think it's so, so important that you have these because, you know, the earlier we get these lessons in these tools, the lighter and hopefully more fun your journey can be. 00;06;51;09 - 00;07;20;08Speaker 1So the first one that I would say is really, really important as far as really dropping into your expertise is be in community, be in a supportive community that really sees you, that understands that entrepreneurship, especially online entrepreneur service based on the online work, it's a different animal, right? And we are a different breed of humans. I am not going to lie. 00;07;20;08 - 00;07;45;16Speaker 1I am some kind of crazy over here and it's okay. I'm okay with that because you're a visionary, right? And so you want to be surrounded by other people that understand what it means to have these big ideas and this insatiable desire to keep showing up and keep doing things. And, you know, maybe you feel like I do sometimes delusional of wondering, is this you know, is this happening? 00;07;45;17 - 00;08;10;19Speaker 1What am I doing? You know? And so that being in community is so, so, so important because you get people to to see you and to be witness in your genius and your brilliance and to have that reflection and have the brainstorming and have that support and be housed in that and the opportunity to give to others, but also be be poured into because you need that right. 00;08;10;19 - 00;08;47;05Speaker 1And that's somebody who is knowledgeable, knows that that level of support is necessary because when you are giving to others, it's so, so important that you are receiving as well. Right. I have a saying that I say that I learned from my yoga practice is that from the breath we learn that in order for you to give out, you must first take in and in order for you to serve at the level that you are being called to by your vision, by your goals, you must be taken care of as well. 00;08;47;05 - 00;09;16;06Speaker 1And I know it's into the choir, but it needs to be said. So that's the first one. Be in a supportive and aligned community. The second one is the knowing that, as we talked about last week in the whole episode, last week was about self doubt. Doubt is going to happen when we are stretching our self. The negative judgy voices in your head are inevitably going to come up because that is the mechanism of self protection. 00;09;16;09 - 00;09;43;21Speaker 1That is the wiring of the reptilian brain that is designed to keep you safe, not stretching yourself. Because the bigger your dreams are, the bigger your vision is, the more reactive your brain and your self-protective patterns might be. And so it's so, so important that you are aware of the way that that shows up and feels for you. 00;09;43;23 - 00;10;10;25Speaker 1And so again, last week, there's other episodes I've done about those patterns. And so just go back and explore last week's episode. So that's the second lesson that I think will really support you in your journey. And so the third one is if you are a woman or you identify as a woman, and if you don't, you can just, you know, keep this in mind for the women that you know in your life as a woman, you are different week to week hormonally. 00;10;10;25 - 00;10;33;08Speaker 1Biologically, we go through changes throughout the course of the month. And so men go through that over the course of the day. And of course we do as well in our circadian rhythms. But the menstrual rhythms and cycles really affect you at a very deep level. And so that means that there's weeks when you are going to be vivacious and vibrant when you're ovulating, right? 00;10;33;09 - 00;11;06;08Speaker 1Because that's the biology that, you know, the universe wanted to make you all attractive and effervescent. Right? And so, you know, of course, to attract a mate, etc., etc.. That's not what we're talking about here. But when you are in delivery of what you're doing in your service, not delivering the baby, but, you know, in delivery of your services, maybe you're leading a workshop, etc., there's a vibrancy and a magnetism that happens in the week of ovulation, you know, And then so I'm not going to go deep into cycle thinking there's another episode about that that my friend Renee and I did, and she goes way deep into it. 00;11;06;08 - 00;11;28;16Speaker 1So you will listen to that one. But just keep in mind that there's going to be certain times when you are prone to want to do certain things, like, for example, you know, the week before your period, you may find that you get into that questioning mode and you kind of want to do a runner and you want to get the hell out of here and you want to blow it all up and you don't know what you want to do. 00;11;28;18 - 00;11;56;16Speaker 1So that is a time to consider. So there's a time when we feel a lot of emotionality is maybe a great time to create content, right? And so that's just looking at the cycles and looking at the tendencies of those certain times. That's really, really important to know and you're using that to your advantage. So again, Rene did an episode on that, but just to keep that in mind, right in in order to truly become an authority on yourself and in your space, it's so important that you know yourself, right? 00;11;56;16 - 00;12;28;20Speaker 1So that is number three. And then number four is your mind is doing its best. But oftentimes, as we talked about earlier, those self-sabotaging patterns, your mind can be a little bit of a liar. Right? It's really important that it you become aware of its tendency to be hypercritical. I find in our community people are very driven, very high achieving, and that can be a bit of a double edged sword because there's this insatiable desire for more. 00;12;28;22 - 00;13;04;20Speaker 1And if things aren't working, then we tend to look at ourself, What am I doing wrong? What am I not doing? What do I have to fix? What do I have to change? Maybe I'm out of alignment. Maybe I need to do more morning routine and looking at our self and turning it back on ourself. And to a degree, self-reflection is important, but we want to make sure that it's not in the realm of that hyper critical voice that, you know, again, is just trying to do its best, but it's not necessarily in the interest of your vision. 00;13;04;28 - 00;13;26;00Speaker 1And so becoming an expert, becoming the authority is really learning to use your mind and think on purpose, which, you know, is one of the tenets of being a purposeful powerhouse, is learning to think your thoughts intentionally. And a lot of times people speaking to that as affirmations for sure. But in the rise and vide movement, we use power statements. 00;13;26;00 - 00;14;06;26Speaker 1So power statements are ones that you receive from your vision, from the goals that you have, from the version that you live into in your vision that is essential for you to become, to make that your reality. So we get these power statements, these really encouraging, inspirational or supportive and soft, whatever they are, and we use those statements to really fully activate that quality within yourself in your eyes invites actions so that you're embodying that you're using those sessions to amplify your morning routine, to fully allow that energy to get expressed within you, because that is your essence. 00;14;06;26 - 00;14;31;06Speaker 1That's how your your showing up for yourself in that moment, so that that becomes how you show up that day. So it's so much more than exercise and yoga and movement and yes, it is that for sure. But it really is at its core. These the rise in Vibe sessions are embodiment practices because you're using these power statements to go so much deeper and add that level of intentionality to things. 00;14;31;08 - 00;14;58;09Speaker 1Okay, So that is number four is learning to really use your mind and anchor into those clear intentions and elevated emotional states. And so we want to make sure that you are moving forward from there and have number five is a compelling vision, something that is so big that you want to see and feel and have in your life and you don't have to have an explanation for why. 00;14;58;15 - 00;15;20;23Speaker 1But it's something that's so expansive and compelling and uplifting that it's really allowing you to get pulled forward. And of course, it's probably going to include your deeper. Why? Because that's an element of it is the impact that you want to make, what you want to live into, what you want to make possible for yourself. Those are all really important aspects of a compelling vision. 00;15;21;00 - 00;15;50;11Speaker 1And so we want to make sure that you have a vision that does feel very aligned for you, that you are as an expert, really making your top priority and making that, you know, the the calling card for yourself, if you will, so that you are really fully anchored in that and living into it. Okay. So the next one is really important. 00;15;50;14 - 00;16;15;26Speaker 1And truly owning this decision is that it's on you to make this decision that you are in fact an authority in your space and claiming that, Right, no one's going to come along. I've been waiting for I way for a long time, right? No one's going to come along and tap you on the head and say, and now you are an authority. 00;16;15;28 - 00;16;49;04Speaker 1It's a decision, It's a frequency shift that you lean into and that you live into. And it's really you, your vision, your goals, your energy, your mind. And so it really is learning to get your mind on board with the beautiful dreams that you have in your heart that are calling you for that you've you've really expanded into that vision and you know, the vibe of the vision that you want to embody on a regular basis. 00;16;49;04 - 00;17;26;12Speaker 1You're using your power statements, all of those things, so that you're really able to show up from this version of yourself as this version of yourself. Right? And so that's really it Is that it's on you to make this decision. And so following that is it starts with you. It starts with you and your heart led service providing able to really share your gifts in such an impactful way. 00;17;26;19 - 00;18;04;15Speaker 1And in order for you to do that, in order for you to get to the finish line of your goals, you need you. You need your mind, you need your body, you need your spirit. But yet, in this hustle culture, gold driven push till you puke, sleep when you're dead, work till your eyeballs bleed. Narrative that we hear scream from the rooftops sometimes that probably doesn't feel aligned for you. 00;18;04;18 - 00;18;35;07Speaker 1But yet in the entrepreneur community, there is a really interesting sort of double edged sword of that really driven high performing, high achieving approach to things that aligns with the health hustle culture. But if we're not careful, can also be our demise and is really the fast track to burnout and over giving. And so it's really important that that we we lead by example. 00;18;35;07 - 00;18;58;28Speaker 1And you start with yourself first and that's why I'm such a huge advocate for morning routines for power pathways is why the Rise in Vibe movement is so, so near and dear to my heart. Because as entrepreneurs we are change makers and it's so important that you're able to continue doing what you're doing because the world needs what you're doing the way that you do it. 00;18;58;28 - 00;19;35;13Speaker 1So, so, so deeply. And you're the only one that can do that. You're the only one that can claim your gifts and and share them in the unique way that you can. But in order for you to do that in a sustainable way, it does take that commitment to yourself and a commitment to using these body based tools to support your holistic health and really make it the foundation, because otherwise it can become an afterthought. 00;19;35;16 - 00;20;11;27Speaker 1And so that's really, you know, point number seven. And then point number eight is pick one thing and go all in on it. And this took me a long time. I'm not going to lie. I tried everything, you know, And as somebody who loves learning and loves yoga and loves exercise, I was all over the place. But if you just really want to save yourself time and tears, pick one thing that really feels good to you and and go for it. 00;20;11;27 - 00;20;34;01Speaker 1Commit to it. Right? Some people say you got to lean in and commit to it for at least a year. And that means doing the launch, you know, offering the programs, speaking to it in a million different ways, speaking to that one thing for at least a year, to really test it out to see if it is viable, that that's a level of commitment and that's a challenge for some of us. 00;20;34;01 - 00;21;01;16Speaker 1And so I would say, you know, that challenge is there and that's calling you forward. But can you choose something that feels really aligned to your vision and feels like, you know, really makes use of your gifts and so that you are staying in your lane and really having that point of focus rather than sort of being all over the place, which can which can really come across chaotic and scattered and it's exhausting, you know, And it's confusing. 00;21;01;16 - 00;21;30;27Speaker 1It's probably confusing to you, it's confusing to your audience. And so it's really important to pick one thing and really lean into it and go all in on it. And so I know, I know you might be resisting, but just hear me out. Do you want to become known for something? That's where you have to claim it. And that's an energetic shift and there's a an ownership that is required there because again, nobody's going to do that for you. 00;21;30;29 - 00;22;00;20Speaker 1You are the one that gets to choose that. Okay. So number nine, really sitting into your authority and your expertise takes that commitment and the deep knowledge that it's not going to be a straight line to the top. And you already know this, but I think it's really important for us to hear is that failure is part of the journey. 00;22;00;22 - 00;22;30;27Speaker 1And in order for you to truly become an expert, you have to be willing to get up and try again. And that's something that, you know, when we're first starting out that can feel a little bit daunting and discouraging. But it's a willingness to test. Right. I know you've heard all of those analogies about how, you know, how many times it took Edison to make the light bulb and the the Wright brothers to get the plane off the ground. 00;22;31;04 - 00;22;52;24Speaker 1And if they had quit, who knows? I mean, maybe somebody maybe would have created a light bulb and we still would have have airline travel eventually. But it's that that willingness to pick one thing and go all in on it and really lean in to your soul's calling and whatever that looks like for you in a way that truly lights you up. 00;22;52;26 - 00;23;20;21Speaker 1Because the one thing you know is, of course, again, there's probably some people that there are people that really, you know, hit it on the first go, but success is on the path to success. There are going to be many mistakes. There's going to be many, quote unquote, failures. And so it's really that that learning and the growth that comes from that in that perspective and that that growth mindset or the willingness to look at it as a gift or an opportunity. 00;23;20;23 - 00;23;46;18Speaker 1Because as my coach James Wedmore says, success is a crappy teacher. We're always going to learn a lot more from things that don't go well, then things that go spot off and just hit it. And so it's a curiosity and a willingness to see it as part of the path. Right? And and so it's that sort of up down roundabout all the way around backwards till you get to where you're going. 00;23;46;18 - 00;24;09;26Speaker 1And so again, it's that sense of dedication and a willingness to keep getting back up. And again, that really lends to what I said earlier of the resiliency that is innate with an entrepreneur and, and you know, a little slice of the great Craig because, you know, not many people are going to just keep getting back up and trying again when they get knocked down. 00;24;09;29 - 00;24;39;20Speaker 1But we do. We do. And it's it's interesting, right? And I've thought about that because there been many times when I you know, I've said I think most people would have quit by now. And I just couldn't you know, there was something in my heart, in my soul that wouldn't let me. And when I asked my my wife is high herself, it just whispered, try again. 00;24;39;23 - 00;25;14;05Speaker 1There's more here. There's more to learn. You've got more. You can do this. And so there's you know, there's a calling in your heart for a reason. Owning the gifts that you have, being willing to give yourself credit, being willing to witness yourself through the lens of that, that discerning, compassionate, curious self, not the critical mind that will allow you to really expand in this way and really have that energetic ownership and essence and a vibe that is. 00;25;14;05 - 00;25;45;22Speaker 1Yeah, that's it. This is it. I got this, I'm going to do this. And it's funny because, you know, my partner Justin will tell you is that I get very triggered for some reason when people use that saying You got this. I get very triggered by that. And I'm still not really sure why, because I know that a big part of racking ignition and ownership of your gifts is being willing to see it yourselves and being willing to say that to yourself rather than waiting for the external validation. 00;25;45;22 - 00;26;12;16Speaker 1And that external support, although it is very important, it's very, very vital that you you have your own back in a sense that you, you know, that you are moving forward towards your goal, that you can do this, that there's a dedication and a commitment within you that you are headed towards. You know, that taking rest is important in order for you to keep going. 00;26;12;16 - 00;26;37;02Speaker 1And it's not a it's not you giving up. It's essential for you to be able to have that sustainability and growth in your business. So all of those things, but knowing it at a deep level, knowing it at the level of them, of the mind and knowing it in the body, I think are two different things. And so it's really that ownership that you have to really claim. 00;26;37;05 - 00;27;16;13Speaker 1And then the last one I'll say is that as healers, as people that are really gifted maybe in healing arts or things that are a little bit abstract, or even if they're not, even if you do something as straightforward as bookkeeping and or as SEO support or website design, I would say that it's very important for you to get support on your messaging because the way that you do something is clear to you, but it may not be clear to others. 00;27;16;13 - 00;27;40;25Speaker 1And it's so important for you to have somebody who's really skilled in this to reflect it back to you so that it's an opportunity for you to see your self and what you're doing in the world in a different way. And it gives you that depth that allows you to really take ownership of the offerings that you're putting out in the world. 00;27;40;27 - 00;28;01;25Speaker 1But just because you're great at what you do probably doesn't mean you're great at explaining it. So it's going to put my hand up because my coach Emily has really shed some light on this. And so I would say, you know, when you can get support in messaging, she's got some great resources, so I'll link her up in the show notes. 00;28;01;25 - 00;28;33;05Speaker 1But I would say that that's very important, especially for you out there, that our heart centered, purpose driven, doing magical things speak in a way that's clear and not fluffy. It's it's challenging sometimes. So that's the last thing in order to really own it. And it gives you a beautiful opportunity for reflection of the of the depth and the magnitude of what you're doing rather than just dusting it off because it comes easy to you. 00;28;33;12 - 00;28;56;23Speaker 1And that's another interesting thing, is that when you've found something that is your calling and you're really great at it and it feels so easy for you that you feel kind of weird about calling it work because for you, it's really like play. There may be a part of your mind that says you don't deserve to get paid really well for this because you're not really working hard at it. 00;28;56;25 - 00;29;30;18Speaker 1And that's nonsense. I almost said hogwash. It's nonsensical hogwash, because the fact that you're gifted at it means you're even more deserving. But for those of us that are hard wired to the hard work is necessary to earn money. Story It can be it can take a little work around that and definitely did for me. I mean, I have deep in my DNA, like Irish Catholic farmer work mentality. 00;29;30;20 - 00;29;55;01Speaker 1So it took a minute for me to recognize that, you know, it is you're showing up. It's your time, it's your energy, and you don't have to be blood, sweat and tears and into it, although you might at times, but you still really deserve to be paid for your time and your energy. And that that is it's so important and it's necessary and it's a reciprocal relationship. 00;29;55;01 - 00;30;26;06Speaker 1And trance, you're behind what you're doing and how you're doing it and showing up. So that's what I wanted to share with you today. All the things that I've learned along this journey and really give you some perspective, hopefully, on how you can really take these and open your eyes a little bit more and really sit into the gifts and the magic and the depth that you bring into the world and really offer that to you. 00;30;26;06 - 00;30;56;02Speaker 1Because in order for you to claim your authority and claim your expert teeth expert status, it really does take that willingness to look at yourself from this lens and really own the work that you've done and the time that you've put in the experience that you have, the gifts that you bring, the energy that you bring to the table, the embodiment of your offerings, like you are a product of your work. 00;30;56;04 - 00;31;17;03Speaker 1And so that's so important for you to really just take some time to reflect on that, because again, that gives you that fuel for the fire within you to keep going when things get difficult to take rest when you need it to really to stay the course because again, the world needs you and you are so amazing at what you do. 00;31;17;05 - 00;31;57;16Speaker 1It's just a really important decision. And as I mentioned, a frequency shift of when you sit into that and you really claim it. So I hope this was helpful. I can't wait to hear what really landed for you and semi EDM. I'd love to hear that. And so again, thank you so much for learning to take control of your mind and use your mind like a powerful tool and think on purpose to move your body on purpose, keep it strong and healthy and show up for yourself because you really care about how you feel and you want to truly, deeply have the highest quality of life because you deserve that. 00;31;57;16 - 00;32;20;13Speaker 1And you are accomplishing all of these incredible things you've put in, the time, you've put in the work, you've you've achieve these goals, you've created this beautiful life for yourself, but really savoring in it, steeping in it, and and appreciating it rather than just charging forward to the next thing. It's a an intentional pause because that's where your true power lies. 00;32;20;13 - 00;32;41;17Speaker 1That purposefulness is your true power. And so that's all I have for you today. Take good care and I will see you very soon. Thank you so much for listening. I hope you really enjoyed this episode and got a lot out of it. Please let me know what landed for you by taking a screenshot and sharing your takeaways on your Instagram stories. 00;32;41;20 - 00;33;01;29Speaker 1Make sure to tag me at I am Meghan Nolan for a shout out and future episodes and don't forget to grab all the goodies that we mentioned during the episode because you're going to love them. So all the links are in the show notes. So until next time, cheers to you. Living on purpose every day.