ТРАНСКРИПЦИЯ 🔗
WEBVTT
00:00:00.640 --> 00:00:04.879
You can find a nice, comfortable position.
00:00:05.360 --> 00:00:11.439
If you're not driving, you can stand up for this first portion, or you can stay seated, whatever feels best for you.
00:00:12.320 --> 00:00:25.359
Really start to feel just grounded into the earth, your feet on the ground, letting the weight of your hips and your knees and your feet make you feel planted on the ground.
00:00:26.320 --> 00:00:36.880
Just honoring yourself for showing up to this exercise, the first thing we're gonna do is regulate.
00:00:39.759 --> 00:00:50.320
And we're going to start by taking your right hand into a fist and simply just start tapping on the top of your forearm.
00:00:50.799 --> 00:00:56.880
It's maybe gonna feel a little bit weird or awkward, but that's totally fine.
00:00:57.119 --> 00:00:58.799
It's exactly how it's supposed to be.
00:00:58.880 --> 00:01:02.799
You're just reminding your body that everything is okay, that you're safe.
00:01:03.840 --> 00:01:08.959
You can even imagine yourself going through a stressful time.
00:01:09.040 --> 00:01:13.920
Maybe you actually are right now, and just just kind of forgetting about it and getting into your body.
00:01:14.079 --> 00:01:17.920
Start on your left arm, and then we can switch over to the right.
00:01:20.719 --> 00:01:24.640
I actually do this at the beach a lot.
00:01:25.599 --> 00:01:28.959
I got a lot of a lot of weird looks.
00:01:29.280 --> 00:01:32.400
But what I always say to my clients is the weird stuff works.
00:01:32.480 --> 00:01:37.040
You can start tapping your chest a little bit, either oscillating it or going at the same time.
00:01:37.280 --> 00:01:40.239
Really, the whole point is just to feel into your body.
00:01:41.359 --> 00:01:44.319
And you can move down to your rib cage.
00:01:46.879 --> 00:01:49.359
Hang out here for a couple seconds.
00:01:50.159 --> 00:01:57.680
Just really thinking about the whole idea of how we really are oftentimes in the modern day world so, so in our head.
00:01:57.920 --> 00:02:00.239
Just reminding our body that we're here.
00:02:01.040 --> 00:02:09.919
Keep on the ribs, and then you can kind of go down to your hips, just the top of your hips, maybe the side of your hips as well.
00:02:14.879 --> 00:02:27.280
And then yeah, slowly start moving down the side of your legs, up and down, start on the top of your thighs, quads.
00:02:29.280 --> 00:02:33.840
I actually did some legris if nobody's familiar with that.
00:02:33.919 --> 00:02:40.159
It's essentially Pilates, and they get all the micro muscles in your hips, and I don't know, especially for men.
00:02:41.039 --> 00:02:47.680
A little stigma out there that Pilates is only for women, but I challenge you to go do that because I bet it'll kick your butt.
00:02:48.479 --> 00:02:53.840
And then you can start down maybe the calves and just the side of your legs.
00:02:57.840 --> 00:03:00.240
Just feeling into the body fully.
00:03:02.960 --> 00:03:08.400
Get the front of the shins, and then we'll get to the other side, the side of the knees.
00:03:10.800 --> 00:03:18.000
You see, with this type of exercise, maybe your mind's still running, and that's okay if it is, but it really just gets you present.
00:03:18.159 --> 00:03:25.759
All you're doing is just hitting your body, reminding yourself that you're here, you're safe, you're awake, you're alive on this planet.
00:03:26.159 --> 00:03:27.199
Top of your knees.
00:03:27.360 --> 00:03:30.080
You can even tap the top of your feet if you want to.
00:03:31.680 --> 00:03:37.599
This is why when you do a massage, you feel really good afterwards.
00:03:37.759 --> 00:03:39.840
You feel like you kind of melt into the table.
00:03:40.000 --> 00:03:42.240
That's what I always recommend to my clients.
00:03:43.120 --> 00:03:49.919
Foam roll or do a massage gun 20 minutes before bed because you get your body into the parasympathetic.
00:03:50.000 --> 00:03:52.879
And if you don't have a massage gun, you can do something like this.
00:03:53.759 --> 00:04:03.840
So we could just wrap up here and then even just taking a second to let that land before we move into the next exercise.
00:04:08.479 --> 00:04:16.959
Just asking yourself how that felt to just take care of yourself.
00:04:19.439 --> 00:04:23.839
And stepping outside of your comfort zone, maybe doing something that feels weird or different.
00:04:24.160 --> 00:04:27.279
But like I said, the weird stuff works.
00:04:27.600 --> 00:04:32.560
And not giving a crap what other people think is a skill that I highly recommend.
00:04:33.920 --> 00:04:36.800
If you do this at the beach, that'd be a good challenge for you.
00:04:37.839 --> 00:04:40.079
The next step is the realize.
00:04:40.319 --> 00:04:43.439
So I'm gonna lead you guys, this is one of my favorite things to do.
00:04:44.720 --> 00:04:49.680
And I do this before all my group coaching calls.
00:04:50.959 --> 00:04:53.680
So we're just gonna close our eyes together.
00:04:55.519 --> 00:05:04.560
And don't need to overcomplicate it, but just getting us into the parasympathetic nervous system by breathing in through the nose.
00:05:06.639 --> 00:05:12.560
This time we'll exhale through the mouth in through the nose.
00:05:14.800 --> 00:05:16.560
Exhale through the mouth.
00:05:18.000 --> 00:05:20.480
One more time, we'll hold at the top.
00:05:25.839 --> 00:05:27.439
Take a little sip if you can.
00:05:30.000 --> 00:05:31.199
And release.
00:05:35.839 --> 00:05:41.279
And almost imagine that last breath as an airplane landing on the tarmac.
00:05:41.680 --> 00:05:48.720
Just before the wheels hit the ground, where it's floating right before you land.
00:05:51.199 --> 00:06:04.480
See the thing about an airplane landing on the tarmac or a car coming off the highway going 75 miles an hour.
00:06:04.720 --> 00:06:08.000
It doesn't just go from 75 to zero.
00:06:09.759 --> 00:06:13.040
It slowly and gradually slows down.
00:06:14.480 -->
Load full transcript
00:06:31.120
So I want you to kind of imagine, even from the top of your head, your foot hitting the brakes, just planting your body into the ground.
00:06:35.519 --> 00:06:47.600
You see, oftentimes in the modern-day world, we think we can just multitask, we can hop from one activity to the other, we can go back to back to back-to-back meetings, and that's just normal.
00:06:49.040 --> 00:06:59.040
But the truth is most of us are living in direct opposition to how our hardwired biology is designed.
00:07:01.600 --> 00:07:06.240
And so just honoring this slow slow down.
00:07:07.680 --> 00:07:10.399
If your mind is still racing, that's okay.
00:07:13.360 --> 00:07:17.680
Know that mindfulness and meditation is truly a skill.
00:07:20.079 --> 00:07:24.399
You can even think of a ball of yarn just slowly unwinding.
00:07:25.279 --> 00:07:27.519
You're rolling it out on the floor.
00:07:32.079 --> 00:07:35.920
Truth is, there's no such thing as good or bad as all just feedback.
00:07:38.560 --> 00:07:42.319
So no matter what's going through your mind, it's perfect.
00:07:42.639 --> 00:07:45.199
I promise you don't have ADHD.
00:07:45.759 --> 00:07:54.639
You don't have anxiety, you don't have depression, you don't have any diagnosis that a doctor has decided to label and slap onto you.
00:07:56.639 --> 00:08:00.160
Although it might feel validating and it might feel true and real.
00:08:07.199 --> 00:08:14.399
Everything you're feeling, the lack of focus, too much procrastination, can't stop.
00:08:16.399 --> 00:08:22.639
Late night snacking, binge eating, vaping, scrolling before bed.
00:08:23.360 --> 00:08:27.680
It's all just feedback from the body telling you it's overwhelmed.
00:08:28.079 --> 00:08:31.120
It needs regulation, it needs to calm down.
00:08:37.120 --> 00:08:41.440
So even just sitting in this silence, would it be?
00:08:44.399 --> 00:08:47.279
And I promise you, the podcast didn't cut out.
00:08:47.360 --> 00:08:50.399
We're just creating space for silence.
00:09:03.360 --> 00:09:04.879
Honor the silence.
00:09:25.440 --> 00:09:32.639
Sometimes it actually feels a lot harder to do nothing than it is to do something.
00:09:34.799 --> 00:09:41.919
Sometimes that something is that doom scrolling or procrastinating or eating when you're not actually hungry.
00:09:42.320 --> 00:09:43.440
Or vaping.
00:09:43.679 --> 00:09:45.360
Just something to get your mind off of.
00:09:45.519 --> 00:09:47.360
What needs to be felt.
00:09:48.399 --> 00:09:50.720
You cannot heal what you cannot feel.
00:09:55.679 --> 00:09:59.120
The world of duality, there is no joy without pain.
00:09:59.360 --> 00:10:02.879
So allow yourself to feel the pain so that you can feel the joy.
00:10:05.279 --> 00:10:15.600
And the last thing before we get into the release, the light breath work, is to just scan your body.
00:10:16.159 --> 00:10:18.879
Ask yourself where you feel something.
00:10:22.559 --> 00:10:31.519
It could be in your right trapezoid, your left trapezoid, your rhomboid, your spine, your knees, maybe your stomach, maybe your throat.
00:10:33.120 --> 00:10:36.080
Doesn't have to be good or bad, you don't have to judge it.
00:10:37.360 --> 00:10:39.440
Where do you feel something?
00:10:42.480 --> 00:10:44.879
For me, I've been working quite a bit.
00:10:45.440 --> 00:10:58.159
I feel something in my mid spine, my right trap, probably because my over-emphasized masculine energy gets the best of me as an entrepreneur.
00:10:58.480 --> 00:10:59.440
Where is it for you?
00:10:59.600 --> 00:11:01.200
Or do you feel something?
00:11:04.720 --> 00:11:09.039
And if you had to give a sensation to that feeling, what would it be?
00:11:12.799 --> 00:11:17.279
Maybe it's tightness, tension, numb.
00:11:18.159 --> 00:11:20.559
Maybe you don't feel anything.
00:11:21.279 --> 00:11:22.639
That's okay.
00:11:23.279 --> 00:11:25.759
And that's also feedback.
00:11:28.559 --> 00:11:31.039
That's telling you to get into your body more.
00:11:31.519 --> 00:11:32.720
You can feel.
00:11:34.159 --> 00:11:39.679
Lastly, if you had to give a name to wherever you feel that something, what would it be?
00:11:42.559 --> 00:11:45.519
Maybe it's frustration, anger.
00:11:47.840 --> 00:11:49.440
You're just pissed off.
00:11:51.759 --> 00:11:52.399
Sad.
00:11:54.080 --> 00:11:56.960
Maybe it's even something like loneliness.
00:11:59.519 --> 00:12:06.159
Or heck, maybe you came to this podcast feeling really good and you feel giddiness in your throat and you actually feel great.
00:12:06.320 --> 00:12:07.440
It feels like joy.
00:12:07.600 --> 00:12:18.960
But whatever it is for you, I want you to recognize it, feel it, name it.
00:12:20.879 --> 00:12:22.080
Don't blame it.
00:12:22.320 --> 00:12:24.879
Don't shame it, but just name it.
00:12:26.000 --> 00:12:31.519
And then we're going to release it through the breath in this next phase.
00:12:35.360 --> 00:12:35.919
Right?
00:12:37.200 --> 00:12:38.960
Trust that you've got that now.
00:12:39.600 --> 00:12:43.120
And if you're still confused, you can't feel anything, that's okay too.
00:12:43.279 --> 00:12:45.279
Just work through this breath.
00:12:46.720 --> 00:12:58.159
So what we're gonna do is we're going to inhale through the nose and exhale through the nose for four seconds for each at the top and at the bottom.
00:12:58.399 --> 00:13:00.480
So before we get started, I'll give you an example.
00:13:00.559 --> 00:13:02.399
So inhaling through the nose.
00:13:04.879 --> 00:13:06.879
Four, release through the nose.
00:13:07.039 --> 00:13:09.679
One, two, three, four.
00:13:11.840 --> 00:13:19.279
And this is just going to retrain your body and your nervous system to feel calm.
00:13:21.360 --> 00:13:29.039
So I'll guide you the first couple breaths, and then we'll get into it for about three to four minutes.
00:13:29.200 --> 00:13:34.879
So again, in through the nose, one, two, three, four.
00:13:35.200 --> 00:13:40.240
Out through the nose, one, two, three,
four.
00:13:40.480 --> 00:13:45.919
In through the nose, one, two, three, four.
00:13:46.559 --> 00:13:51.519
Out through the nose, one, two, three, four.
00:13:51.759 --> 00:13:56.639
Again, in through the nose, one, two, three, four.
00:13:57.120 --> 00:14:01.360
Exhale, one, two, three, four.
00:14:01.519 --> 00:14:05.440
And if you're listening to this, you may hear silence, but just continue.
00:14:05.759 --> 00:14:13.120
If you're watching, obviously you can see it, but obviously, I recommend you close your eyes and just let time go.
00:14:14.639 --> 00:14:17.279
I'm gonna start doing it myself with you all.
00:14:17.840 --> 00:14:19.279
And through the nose.
00:14:20.960 --> 00:14:25.360
If you'd like to reset and come to my cadence, you can do that.
00:14:25.440 --> 00:14:28.639
Or if you've already got yourself in a good groove, you can keep going.
00:14:29.279 --> 00:14:34.320
I'm going to start in three, two, one.
00:14:35.600 --> 00:14:37.120
In through the nose.
00:14:40.320 --> 00:14:41.759
Out through the nose.
00:14:50.480 --> 00:14:51.759
Out of the nose.
00:14:55.360 --> 00:14:56.559
Into the nose.
00:14:59.759 --> 00:15:01.120
Out of the nose.
00:15:02.159 --> 00:15:05.120
I'm going to stop talking and continue with you all.
00:15:12.159 --> 00:15:14.960
Try to breathe through your stomach and your diaphragm.
00:15:19.519 --> 00:15:22.159
Less from your chest and more from your stomach.
00:15:29.519 --> 00:15:32.799
You might start to feel tension in your chest, and that's okay.
00:15:38.399 --> 00:15:40.399
You've got this, stay strong.
00:15:48.240 --> 00:15:53.360
Sometimes we don't realize how much we're breathing through our mouth, so this feels different to the body, but you're retraining it.
00:15:53.519 --> 00:15:54.399
Keep going.
00:16:01.519 --> 00:16:03.120
There's no wrong way to do it.
00:16:03.200 --> 00:16:04.879
Just go at your own pace.
00:16:05.840 --> 00:16:09.600
Don't have to do it in exact cadence with me, just do it wherever you're at.
00:16:14.639 --> 00:16:17.840
Just releasing whatever came up for you.
00:16:42.720 --> 00:16:44.720
Got about a minute left, finish strong.
00:16:45.200 --> 00:16:47.279
Into the nose, out through the nose.
00:17:16.319 --> 00:17:17.519
Alkalizing your body.
00:17:17.599 --> 00:17:18.799
We got twenty seconds left.
00:17:18.880 --> 00:17:19.680
Keep going.
00:17:24.400 --> 00:17:26.400
You might feel it in your ribs and your chest.
00:17:26.480 --> 00:17:27.759
It's releasing.
00:17:32.480 --> 00:17:34.480
Fifteen more seconds.
00:17:44.559 --> 00:17:47.440
Inhale, hold at the top after the four seconds.
00:17:53.440 --> 00:17:55.440
And release through the nose.
00:17:57.279 --> 00:17:58.799
And hold at the bottom.
00:17:59.039 --> 00:18:01.599
Fully exhale and hold at the bottom.
00:18:10.559 --> 00:18:11.680
About this.
00:18:13.680 --> 00:18:15.119
Body is alkalizing.
00:18:15.279 --> 00:18:18.000
You're healing your body at a cellular level.
00:18:23.039 --> 00:18:26.000
No rush at all, but just release whenever you feel called.
00:18:26.240 --> 00:18:28.160
You can take a nice inhale.
00:18:37.839 --> 00:18:42.559
Just begin to do whatever your body feels called to do.
00:18:43.519 --> 00:18:47.759
Through the breath, out through the mouth if you need to.
00:18:50.319 --> 00:18:55.680
And like I said, like a car coming off the highway, just coming back into the moment slowly and gradually.
00:18:55.839 --> 00:19:05.359
Maybe moving your spine, your shoulders, maybe opening up your sternum, opening up your chest, putting both hands to the side.
00:19:06.240 --> 00:19:10.160
If you need to, you can take a big gulp through the mouth or whatever feels good to you.
00:19:11.759 --> 00:19:12.880
Start to land.
00:19:12.960 --> 00:19:15.839
In the next 30 seconds, we'll open our eyes, no rush.
00:19:16.000 --> 00:19:16.960
Take your time.
00:19:24.799 --> 00:19:30.880
Before we exit, I'm just gonna invite you to take nice inhale through the nose again.
00:19:32.720 --> 00:19:33.839
This time through the mouth.
00:19:33.920 --> 00:19:34.559
Exhale.
00:19:37.119 --> 00:19:38.880
More time through the nose.
00:19:40.960 --> 00:19:42.559
Exhale through the mouth.
00:19:45.359 --> 00:19:47.200
Return to normal breath.
00:19:50.319 --> 00:19:54.319
And then lastly, right before we open our eyes, we're just gonna do some humming.
00:19:54.400 --> 00:20:00.960
We're gonna stimulate the vagus nerve, which is the very thing that connects the gut to the brain.
00:20:01.599 --> 00:20:05.519
This is why you might hear all the fancy meditators and monks hum.
00:20:06.799 --> 00:20:10.960
Some people gargle water to stimulate the vagus nerve.
00:20:11.119 --> 00:20:18.480
So we're literally just going to inhale through the nose and exhale through your mouth and just let it out.
00:20:26.960 --> 00:20:28.880
And inhale through the nose.
00:20:30.079 --> 00:20:32.559
Can be as loud as you want, however, it feels good.
00:20:32.640 --> 00:20:41.519
Exhale through the mouth and just um we'll go one more time.
00:21:08.960 --> 00:21:10.400
I'll close it out.
00:21:19.599 --> 00:21:25.279
Before we close it out, just want to say thank you for joining us today.
00:21:25.920 --> 00:21:30.559
Thank you for respecting yourself enough to do this, to take time.
00:21:32.079 --> 00:21:35.039
Whether it was the 15, the 20 minutes.
00:21:43.759 --> 00:21:44.960
20 minutes.
00:21:46.240 --> 00:21:52.240
I wonder how much more that would change your life if you just did that even just once a day.
00:21:53.680 --> 00:21:57.359
Thank you for joining us in this beautiful session.