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Welcome to Rooted in Wellness with me, Wellness Advocate and Holistic Nutritionist,
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Mona Sharma.
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Together we will take a journey to discover natural healing practices from imbalance to balance,
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guided by ancient wisdom and modern scientific insights.
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I was raised living summers on an ashram, so I learned early on that food is medicine,
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and your kitchen is your greatest source of health care and prevention.
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After facing two heart surgeries, anxiety and weight challenges, I discovered that just
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because your symptoms are common doesn't mean that they are normal.
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Together with some incredible guests, we will explore the power of our mind, body and
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soul connection, returning to our roots to rediscover our greatest well-being.
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Welcome back to day two of the Rooted Reboot, and I'm so proud of you for showing up.
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Today's focus is rewire and reconnect, because once we become aware, the next step is rewriting
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the story, not just in your mind, but in your body, in your habits and in your identity.
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In this episode, we're diving into the science of neuroplasticity.
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How small repeated actions can rewire your brain and reshape your life.
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We'll talk about why most people fall off after just a few days and how to finally stop
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that cycle by creating rituals that actually stick.
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You'll also hear how my clients transform not by chasing willpower, but by belonging
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to a system that supports real change.
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Today we begin creating that system for you.
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All right, so let's talk about something then again, something when it comes to our health
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and wellness that we have never been taught in school, and I joke around this with my
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clients all the time, 10 years ago, when I used the word vibration, everyone would roll their
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eyes. They would think that I was crazy, that I was probably, you know, a witchy person with
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crystals in the background trying to heal them.
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Now we're backing up validation with vibration and how it has to do with our emotions,
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our energy, which impacts everything from our immune system, the quality of your digestion,
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your mood for the day, and how you show up in your relationships every single day,
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it's going to drive your choices.
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So some of you have children, other you have, you know, family members who are babies,
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and nonetheless, whether that's not you, just think about a child that comes into this world,
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right? Gosh, they're so beautiful. They radiate pure, energetic, unfiltered vibration,
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right? Until the world teaches them otherwise, we are so addicted to that vibration,
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even as a parent, you know, we're so desperate for our babies to go to sleep and then we,
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we're counting the seconds for them to wake up because we just want to like breathe them in.
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They have an energy, which is contagious. We are attracted to people, places, and things that
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have this positive energy because it makes us feel a certain way, okay? So what happens,
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though, as we grow up, we have no filters, right? So we come across stress, we compare ourselves
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to others, we take in this chemical overload from the environment around us, we're so disconnected
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from food, disconnected to nature and the earth, and slowly we begin living from the outside
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in instead of the inside out. But healing starts when we return to living from the inside out.
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This is why today, like with all my calls, anyone that I work with, we always start with core values,
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not with your goals, but with what your values are, okay? And how that addresses and impacts your
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vibration. So here's another surprise, I would love to have one volunteer. Somebody who doesn't know
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what a core value elicitation is, somebody who's never done that before, somebody who is just curious
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about understanding what their own vibration is. And he says, I only thought of core values in
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connection with military service. Yeah, military service or your business values, right? But it has
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to do with your health. This should be step one with your health, which all of your doctors need this
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as well. So, and let's see, did we find them? Yeah, I've just come all to come on this cream.
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If not, we can go with it in this shared space. Hi. Hi. All right, Lyn, how's it going?
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Good, good, a nice connecting view more now. You too. So with everyone else here, I want you to
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participate. If you haven't already grabbed your pen and paper and I just want you to write down
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words, whenever, complicate this, don't overthink it. Whatever the first word is that comes to your mind,
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I just want you to answer it and I want you to write it down, all right? All right. So, come
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well, I want you to answer a simple, simple question. When you wake up first thing in the morning,
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what's the emotion that you want to feel? gratitude. And when you wake up in the morning,
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is there anything that could be maybe a little bit more important to you than feeling gratitude?
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I would say feeling my best, you know? Yeah. And what does it mean when you feel your best? What's
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the emotion behind that? How does it make you feel? Oh, if I had the best sleep, you know,
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if I'm waking up from the best sleep and also if everybody's happy around me, you know, sometimes
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at home, there's some trauma going on when they wake up, so I don't want that.
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All right. So, tune in again. I want you to visualize waking up tomorrow morning. You're doing
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great, by the way. Think about what's the most important emotion that you want to feel?
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I have to think about it. Yeah. That's okay. Just take a second. Think about, imagine you're like
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five years old. When you wake up in the morning, what's the most important emotion that you want to
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feel? Joy or, you know, yeah. We're with excitement, you know, with no responsibility.
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Right? We're not waking up. Yeah. Tomorrow morning, my beautiful friend, you're going to wake up.
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You're going to feel gratitude. You're going to feel your best. You're going to have an amazing
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sleep. Everyone around you is going to feel happy. You're going to feel a sense of joy. You're going
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to feel full of excitement. You're going to feel no responsibility. What's the emotion that
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embodies all of that for you? Is there a word you can bring to mind? No. Actually, take a breath,
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tune in to how you want to feel. What's the most important emotion that you can possibly feel
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of everything comes to reality? How do you feel connected? How do you feel when you feel connected?
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Oh, when I wake up and I pray to God, I just think of my Guru, you know, as I'm sick. So the most
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thing I want to remember is Guru Nanak and then the feel, all the joy and everything and feel
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the connection and then they feel like that's the best day I could wake up to. You're using a lot
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of really, really beautiful words. You're like, you're so there, but I just want to help you guide
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you to clarity to what the emotion is. When you wake up in the morning or connect to Guru Nanak,
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you feel joy, you feel connection. You have the best sleep. Everyone around you is happy. You're
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full of excitement. There's no responsibility. What's the emotion? Just think of the emotion. Pretend
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you're five. You only know a handful of emotions. What's the feeling? I want to feel protected. How do
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you feel when you feel protected? It's just so good. I haven't felt that in a long time,
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even when I was a kid. So it's very hard for me to imagine when I was five years, because I was,
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I was always scared. My hands were very straight and I always wake up with my father saying my name
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so loud and my heart would be, you know, but you know, I was always scared waking up and I can't
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imagine me being five in the other way as I have experienced, but yeah, since I have connected
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with the God lately, so I feel like I want to feel the connection with the God and the joy and
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the protection that sometimes I feel just now. Some days when I do meditate and some mornings I
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wake up and I feel like I don't have to do everything today. I don't have to sort the things I
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just now when I wake up. It has to be very light morning, you know, just get up and then see
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everybody say everybody good morning with a smile and just be there, just be silent in the morning
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not like talking alone. Yeah, that's it. Sorry, I'm so nervous. You're doing so great and I'm so
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grateful for your share because this is exactly it. This is the work, all right? So you did a great
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job and I'm going to help guide you to this, but I want to share with you and everyone else who's
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participated and put in these beautiful words into the chant. What if uncovering your core value
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was the foundation to what you need to uncyphur, decipher what your blueprint is for healing, okay?
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So check this out. You know, come and want to wake up. She wants to have gratitude. She wants to
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feel your best. Did anyone come to this world just to feel your best? Is that the point of life?
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No, of course not. You want everyone to be happy around you. That's great, but that's not your
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emotion, right? You want to feel full of excitement, but how does that make you feel? You want to
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have no responsibility, but how does that make you feel? Right? You want to pray to God, which is
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beautiful. We have connection to a higher source, but how does that make you feel? And so the reason
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why you did so great at this and thank you. You're you're free, but I want to point out you use one or
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two words on repeat, but it wasn't your anchoring truth. And that word was joy. Did you guys catch that?
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She used joy a few times. I think she was peace two or three times. Some of you might have done
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exercises like this before. And you can take a deep breath. You're you're free now. And well,
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but I know you've been thisizing the teaching for you. Has anyone ever seen a chart like this before?
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It's called the chart of vibrational frequencies, okay? So, you know, this chart really is designed
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and it's backed by science to show us when we are in a state of love, a feeling joy, a feeling
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peace or enlightenment. God hopes in this lifetime. We feel a sense of higher vibration. Our
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frequency goes up. We move into expansion. Life feels good. We're in alignment. We're making great
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decisions for ourselves. But the challenges that many of us are living in these lower vibrational
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frequencies every single day without even noticing it. How many of us wake up sometimes with grief?
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Or as Kendall said, it's sometimes fear. The memory of her dad from the way that he said something
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in the morning from when she was a child is still a frequency within her that she remembers.
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So no matter what that morning is, it could be a loud sound or somebody at the door. It's still
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awakens that kind of breakfast, right? Or maybe it's your alarm that puts you into that maybe
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your day. So whatever it is, we just need to understand where is your frequency when you start your
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day. And where is your frequency when you're addressing your health? So why does this matter?
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This matter is because it literally is going to be your driving point in how you make decisions
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in your life. So some of you may have read, you guys know, David Hawkins is an amazing,
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I highly recommend all of his books. But he's the one that basically created that map of
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consciousness and he wanted to study frequency, right? But what we now know is that we can quantify
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this consciousness. So if we're going out into the world feeling frustration or anger or sadness
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or depression or worry or tension or fear, you're going to make decisions based on those actions.
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Are you going to reach for the abundant, beautiful, colorful plate of veggies in that state?
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Or are you going to go for the bottle of wine and maybe go by the drive-through because heck,
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that's easier at that time, right? A lot of people will choose to heal and evolve when they
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address their vibration. So my ask for you today is really to start to bridge, how do you want to
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feel first thing in the morning? Go back to those core values, those core vibrations. And my word
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can't be your word. So some people here said, pure joy, joy might become then. That means that
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every single day, the question you ask yourself is eating this going to align me with the feeling of
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joy and the version of myself that I want to become? Or is it going to deplete me from joy,
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keep me anchored where I am? Maybe it's a TV show that they're going to watch. Is this going to
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align me with joy and the version of myself that I want to become? Or is it going to keep me
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anger and anger and anger and frustration? For somebody else, it's the feeling of peace.
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Is having this conversation with this person going to bring me closer to the feeling of peace
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and the vibration that I want to embody? Or is it going to keep me anchored in a version of
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myself that I no longer want to be? Use your vibration, the core emotion that you want to wake up
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with every day as your guiding light question throughout the day. Does this make sense to everyone?
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Did I land that? And it takes practice and you might take some time moving from happiness and
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then know maybe it's joy and maybe some months it's peace because that's what you want. But you just
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want to make sure that it's an alignment with the frequency that you came into this earth with.
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Babies come into this earth with happiness, purity, joy, peace, enlightenment even, right? But
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we kind of have water poured over the fire and it dims our light. And I'm here to say that you
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have an incredibly unique, beautiful, vibrant starlight vibration that you're meant to feel every
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single day and it's time to start awakening that. And Mona, can you link some of the tools that you
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shared with us on Monday? How can that raise our vibration? Yeah, definitely. Okay, so let's start
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by shifting our state. All right, so on Monday, we practice our 4, 7, 8 breathing. We went from a
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sympathetic state potentially or maybe even a busy monkey mind into a feeling of peace by dropping
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from the mental mind into the embodiment of feeling or physical body. All right, today let's do
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something else. So go ahead and sit back wherever you are. Put down your pen, turn over your
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phones. Be here with me now. For some of you where this might be felt to feel challenging,
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look around your space. Tell yourself that you're safe to be here just for a few minutes that it's
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safe to close your eyes and it's safe to tune in. Just start by taking a few breaths. Now as you
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start to ground what we're going to be practicing today is something called box breathing. It's going
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to sound like this. We're going to inhale for the count of four. We're going to hold the breath
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for the count of four. We're going to exhale for the count of four and then we're going to hold it
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out. So holding a breath on the out for count of four and then repeat. You can visualize a box
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in your mind and let's just start by relaxing the shoulders away from the ears.
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Coming into the body again, let's move all of you. We're going to us down to your toes, your feet,
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your heels. Maybe you're going to go back to your magical space of feeling your feet somewhere
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anchored in nature and the ocean on the sand and the grass. Maybe feel the sensation of sunlight on
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your skin, warm breeze, beautiful smell of nature around you and just feeling that causes you to
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exhale a little bit more. Relaxing the feet, the calves, the knees, and the thighs.
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Relaxing the hips, relaxing the low back, the mid back, and the upper back. Relaxing the abdomen,
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relaxing all of the organs within you. Just be here now with every exhale is the opportunity
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to surrender. If the mind jumps in, direct it. As though it's a thought passing on a cloud,
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you'll you'll get to that soon. But right now you want to come home into your body. Relaxing the
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fingers, relaxing the wrists, the arms, the shoulders, relaxing the chest, relaxing the back of the
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shoulders, relaxing the throat and the neck. Go ahead and relax your jaw. Separate the biting
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surfaces of the teeth ever so slightly and feel the surrender of the back of the neck. Let go
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of that tension. You don't need to hold onto it anymore. Keep breathing. Relax your cheeks.
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Relax the eyes, the eyebrows, the forehead. Relax the ears. Relax the scalp.
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Relax the skin on your body. Come home to your body. How much more can you surrender into your seat?
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Maybe you're leaning back just a little bit more. Doing a gentle scan of the body and just noticing
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what area of your body is calling for some attention. Without any judgment, it's simply an invitation
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to use your breath. Breathe into that area and let it go. Maybe you visualize sunlight moving through
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every single cell in your body, bringing lightness to where there's darkness, alleviating tension,
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where anything's tight and simply moving light through you. From this state, we're going to move
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to box breathing. So go ahead and exhale your next breath and we begin. Inhale on one,
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on two, on three, on four, hold the breath on one, on two, on three, on four, exhale, on one,
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on two, on three, on four, hold it out on one, on two, on three, on four, inhale on one,
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1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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1, 4, inhale, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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3, 4, inhale, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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1, 4, inhale, last one, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3, 4, release any control over the breath,
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and just breathe, notice any sensation, notice any buzzing, notice the feeling of circulation,
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just acknowledging your breath, and yoga, we call this your pronates, your life force energy,
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bringing in the new, waking up the cells and giving liberation to what needs freedom,
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take one more long, slow, deep breath in, side out of your mouth,
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now just the quality of your mind and thoughts,
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just come into a moment of gratitude for trying the practice,
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and when you're ready, feel your seat, feel the room that you're in, you can open your eyes,
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and come on back, if you'd like to, you can go ahead and share, how did you feel after a simple
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practice like that, just emphasizing again, it's these simple practices that teach you how to
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be the architect of your health, how to shift your state, now that you know you cannot digest orbs
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or nutrients in a state of stress, but you can in a state of peace and alignment, wow beautiful,
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centered, quieter mind, refreshed, relaxed, wonderful, coming, yawning, release, I love that,
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tingly, I get tingly too, which I really love, feels like life force, peaceful,
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wonderful, wonderful, thank you, thank you, thank you for participating,
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one more tool for your tool belt, now it's just up to you to practice it, it's free,
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it's one of the greatest medicines in the entire world, and it's free, you can do this every
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morning when you wake up, you can do it every night as you fall asleep, I promise, you will be out
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like a baby, amazing, so we now know, we absorb our nutrition best, when we're calm, we're relaxed,
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when we're in this type of state, guys, this is a practice you could do before a meal,
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even if you don't want to spend that much time just a couple slow deep breaths, we'll begin
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to shift you and you will start to digest your nutrients better, now, Mona, I know you also
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wanted to talk today a little bit about other things that need to be addressed before we can
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nourish, can you explain how detoxification plays a role, why that's step one, how it sets the
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stage for healing, you got it, and you know, maybe some of you showing up today are probably
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just as surprised as the people that show up for my very first client call with them, right, Mona,
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what's the diet, what's the protocol, tell me what to eat, what's the perfect supplement for me,
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and we haven't even gone there yet, we're addressing the foundation, we've talked about sleep,
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we've talked about nervous system regulation, we've moved into breath work and breath work,
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not only supports our nervous system, it supports our heart coherence, but it also supports our
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body's ability to detoxify, remember how I said in yoga practice, we often spend the bulk of our
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time in prana yama utilizing this life force energy because it's a proven known way to detoxify
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the body, so detox is also pretty big buzzword, right, a lot of you have probably done many
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detoxes before, some of you might think, oh my god, detox never, it seems so hard, it's so
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challenging, I don't want to do a hardcore detox, who would ever do that? Some of you are, you know,
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your friends with Mindy, right, or you've done your part of her program and you've tried fasting,
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was interesting, and this came front and center for me, so after COVID, I had long haulers COVID,
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and then because of my immune system, I was exposed to black mold, didn't know that I had it,
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right, it goes through tiny water particles that were living in my vents, not even visible black mold,
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and I swear, as a nutritionist, I go through all this stuff so that I can teach about it,
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and just like, I'm gonna be grateful for my healing journey, so here I am, and with Mindy,
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we're in this incredible community together, and we are moving through her three day water fast
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together, I was probably one of the few people out of like a hundred people who I was like,
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I kind of feel good, I feel nauseous, I'm not sleeping, my heart palpitations are back,
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I'm up seven pounds, like what is going on? I have body odor, that was a really big one,
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body odor, and a thick white coating on my tongue, I knew something was off, what that was,
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representative for me is that my detox pathways were compromised, all right, now detox pathways
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are foundational to health, and this is why before any healing protocol, I work with my clients
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on clearing first, clearing has to come first, before you nourish, you have to clear,
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so just imagine this, okay, so imagine you invest in, it's Monday, you start this health protocol,
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you create this really yummy superfood smoothie, you make it, you have all the ingredients,
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but then your plort, or your pouring it into a clogged sand, that's your gut, okay,
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your detox pathways like your liver, or your lymph system, or your skin, or your kidneys,
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or sluggish, and in our beta, we call this ama, this is undigested food, it's also unprocessed
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emotions, or experience that literally ferment like toxins into our gut, it's the residue
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that we're all living with, and living in today's modern world, as we mentioned last call,
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this could be toxins from microplastics, pesticides, herbicides, fungicides, glyphosate,
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chemicals that we are just exposed to, perfumes, personal care products,
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phalates that come in those perfumes, but also pollution, maybe you live in a big city,
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EMF exposure, also, which is now showing to kind of impact our circulation,
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so sitting too much throughout the day, maybe you have a sedentary job, and that's a lack of flow
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through you, the list goes on and on and on and on, but this is where ancient wisdom,
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traditional eastern sciences like Ayurveda, and traditional Chinese medicine,
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they knew this, this is number one when it comes to healing,
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simple rituals every single day, like scraping your tongue, if I was trapped on a deserted island,
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I wouldn't want to live without my tongue scraper, you can get them super cheap on Amazon,
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I don't have an Amazon store friend yet, but a copper tongue scraper, use it twice a day,
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it's something that's so simple to do to scrape your tongue, morning and night,
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other things that you can also do to clear stagnation, or to think about warm water
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first thing in the morning, and really supporting your digestive system, right?
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There was a study that was done, I think about 10 years ago,
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they found that toxin accumulation, it can actually impair our mitochondria,
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so these, like we said last call, are the energy factories within every single cell in our body,
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from our toe to our brain, and this triggers chronic inflammation,
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so last call I asked you, what are the symptoms that you're suffering from?
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Maybe this is an opportunity instead of thinking that you need to throw a hardcore protocol at it,
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you're simply going into detoxification and understanding that something that your body might
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need, we all need it every single day, but is your lymphatic system compromised,
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is your system a little bit sluggish, all right? The good news is that simply by reducing your
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exposure to some of the toxins that I just mentioned, we can actually see improvements in just
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21 days, all right? So let's go over for some of these non-negotiables,
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some of the non-negotiables for my every single morning. First thing in the day, I have a warm
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glass of water or room temperature water, it's purified water, it does not come from a plastic bottle,
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we can typically get into water, I will do that in the academy, but you just want to make sure
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it's filtered, spring water if you have access to it, because water, if we think about it,
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used to be alive, it was flowing in rivers, it would pick up minerals and nutrients from
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the soil, from the stones, from the sun, from the environment, and it no longer does that,
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adding a pinch of sea salt, I love baha gold sea salt. Other ways for a thing in the morning,
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I'm sure some of you have tried lemon water for a thing in the morning, dandelion teas,
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also a great one for supporting your liver, movement first thing in the morning,
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some of you might have seen me bouncing on a rebounder every single day, which is really supportive
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of lymphatic drainage, and if you're going to join the academy, just get used to it, we talk about
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a lot, talk about bowel movements, talk about the quality of your bowel movements, because
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it's the greatest indicator of your health, and yet no doctor talks about this, all right?
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Are you having at least one, at least one solid bowel movement a day minimum, okay? Yeah,
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like you guys plunder on that one, maybe you're using a nitty-pot if you're somebody who suffers
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from allergies to really clarify the sinus passages, and again, simply removing the toxins in your
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home. If you haven't done so already, it's not too late, just pretend I'm your only shoulder,
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go through your kitchen, go through your cabinet, go through your pantry, go through your personal
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care products, and just noting, notice what toxins are lingering, and maybe you can start to
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remove those, all right? So yeah, no hardcore protocol, you can't nourish a clogged system,
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detox, and then we rebuild, all right? Beam minerals are amazing, I absolutely love beam
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a vibration plate that's absolutely beautiful, I used to teach yoga on vibration plates,
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super powerful. So Mona, I also agree that you have to open up the pathways before you can start
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to nourish yourselves and your body.
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Welcome to Rooted in Wellness with me, Wellness Advocate and Holistic Nutritionist,
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Mona Sharma.
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Together we will take a journey to discover natural healing practices from imbalance to balance,
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guided by ancient wisdom and modern scientific insights.
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I was raised living summers on an ashram, so I learned early on that food is medicine,
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and your kitchen is your greatest source of health care and prevention.
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After facing two heart surgeries, anxiety and weight challenges, I discovered that just
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because your symptoms are common doesn't mean that they are normal.
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Together with some incredible guests, we will explore the power of our mind, body and
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soul connection, returning to our roots to rediscover our greatest well-being.
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Welcome back to day two of the Rooted Reboot, and I'm so proud of you for showing up.
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Today's focus is rewire and reconnect, because once we become aware, the next step is rewriting
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the story, not just in your mind, but in your body, in your habits and in your identity.
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In this episode, we're diving into the science of neuroplasticity.
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How small repeated actions can rewire your brain and reshape your life.
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We'll talk about why most people fall off after just a few days and how to finally stop
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that cycle by creating rituals that actually stick.
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You'll also hear how my clients transform not by chasing willpower, but by belonging
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to a system that supports real change.
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Today we begin creating that system for you.
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All right, so let's talk about something then again, something when it comes to our health
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and wellness that we have never been taught in school, and I joke around this with my
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clients all the time, 10 years ago, when I used the word vibration, everyone would roll their
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eyes. They would think that I was crazy, that I was probably, you know, a witchy person with
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crystals in the background trying to heal them.
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Now we're backing up validation with vibration and how it has to do with our emotions,
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our energy, which impacts everything from our immune system, the quality of your digestion,
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your mood for the day, and how you show up in your relationships every single day,
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it's going to drive your choices.
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So some of you have children, other you have, you know, family members who are babies,
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and nonetheless, whether that's not you, just think about a child that comes into this world,
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right? Gosh, they're so beautiful. They radiate pure, energetic, unfiltered vibration,
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right? Until the world teaches them otherwise, we are so addicted to that vibration,
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even as a parent, you know, we're so desperate for our babies to go to sleep and then we,
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we're counting the seconds for them to wake up because we just want to like breathe them in.
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They have an energy, which is contagious. We are attracted to people, places, and things that
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have this positive energy because it makes us feel a certain way, okay? So what happens,
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though, as we grow up, we have no filters, right? So we come across stress, we compare ourselves
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to others, we take in this chemical overload from the environment around us, we're so disconnected
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from food, disconnected to nature and the earth, and slowly we begin living from the outside
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in instead of the inside out. But healing starts when we return to living from the inside out.
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This is why today, like with all my calls, anyone that I work with, we always start with core values,
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not with your goals, but with what your values are, okay? And how that addresses and impacts your
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vibration. So here's another surprise, I would love to have one volunteer. Somebody who doesn't know
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what a core value elicitation is, somebody who's never done that before, somebody who is just curious
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about understanding what their own vibration is. And he says, I only thought of core values in
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connection with military service. Yeah, military service or your business values, right? But it has
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to do with your health. This should be step one with your health, which all of your doctors need this
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as well. So, and let's see, did we find them? Yeah, I've just come all to come on this cream.
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If not, we can go with it in this shared space. Hi. Hi. All right, Lyn, how's it going?
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Good, good, a nice connecting view more now. You too. So with everyone else here, I want you to
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participate. If you haven't already grabbed your pen and paper and I just want you to write down
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words, whenever, complicate this, don't overthink it. Whatever the first word is that comes to your mind,
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I just want you to answer it and I want you to write it down, all right? All right. So, come
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well, I want you to answer a simple, simple question. When you wake up first thing in the morning,
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what's the emotion that you want to feel? gratitude. And when you wake up in the morning,
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is there anything that could be maybe a little bit more important to you than feeling gratitude?
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I would say feeling my best, you know? Yeah. And what does it mean when you feel your best? What's
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the emotion behind that? How does it make you feel? Oh, if I had the best sleep, you know,
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if I'm waking up from the best sleep and also if everybody's happy around me, you know, sometimes
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at home, there's some trauma going on when they wake up, so I don't want that.
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All right. So, tune in again. I want you to visualize waking up tomorrow morning. You're doing
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great, by the way. Think about what's the most important emotion that you want to feel?
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I have to think about it. Yeah. That's okay. Just take a second. Think about, imagine you're like
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five years old. When you wake up in the morning, what's the most important emotion that you want to
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feel? Joy or, you know, yeah. We're with excitement, you know, with no responsibility.
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Right? We're not waking up. Yeah. Tomorrow morning, my beautiful friend, you're going to wake up.
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You're going to feel gratitude. You're going to feel your best. You're going to have an amazing
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sleep. Everyone around you is going to feel happy. You're going to feel a sense of joy. You're going
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to feel full of excitement. You're going to feel no responsibility. What's the emotion that
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embodies all of that for you? Is there a word you can bring to mind? No. Actually, take a breath,
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tune in to how you want to feel. What's the most important emotion that you can possibly feel
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of everything comes to reality? How do you feel connected? How do you feel when you feel connected?
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Oh, when I wake up and I pray to God, I just think of my Guru, you know, as I'm sick. So the most
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thing I want to remember is Guru Nanak and then the feel, all the joy and everything and feel
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the connection and then they feel like that's the best day I could wake up to. You're using a lot
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of really, really beautiful words. You're like, you're so there, but I just want to help you guide
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you to clarity to what the emotion is. When you wake up in the morning or connect to Guru Nanak,
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you feel joy, you feel connection. You have the best sleep. Everyone around you is happy. You're
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full of excitement. There's no responsibility. What's the emotion? Just think of the emotion. Pretend
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you're five. You only know a handful of emotions. What's the feeling? I want to feel protected. How do
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you feel when you feel protected? It's just so good. I haven't felt that in a long time,
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even when I was a kid. So it's very hard for me to imagine when I was five years, because I was,
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I was always scared. My hands were very straight and I always wake up with my father saying my name
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so loud and my heart would be, you know, but you know, I was always scared waking up and I can't
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imagine me being five in the other way as I have experienced, but yeah, since I have connected
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with the God lately, so I feel like I want to feel the connection with the God and the joy and
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the protection that sometimes I feel just now. Some days when I do meditate and some mornings I
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wake up and I feel like I don't have to do everything today. I don't have to sort the things I
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just now when I wake up. It has to be very light morning, you know, just get up and then see
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everybody say everybody good morning with a smile and just be there, just be silent in the morning
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not like talking alone. Yeah, that's it. Sorry, I'm so nervous. You're doing so great and I'm so
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grateful for your share because this is exactly it. This is the work, all right? So you did a great
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job and I'm going to help guide you to this, but I want to share with you and everyone else who's
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participated and put in these beautiful words into the chant. What if uncovering your core value
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was the foundation to what you need to uncyphur, decipher what your blueprint is for healing, okay?
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So check this out. You know, come and want to wake up. She wants to have gratitude. She wants to
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feel your best. Did anyone come to this world just to feel your best? Is that the point of life?
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No, of course not. You want everyone to be happy around you. That's great, but that's not your
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emotion, right? You want to feel full of excitement, but how does that make you feel? You want to
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have no responsibility, but how does that make you feel? Right? You want to pray to God, which is
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beautiful. We have connection to a higher source, but how does that make you feel? And so the reason
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why you did so great at this and thank you. You're you're free, but I want to point out you use one or
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two words on repeat, but it wasn't your anchoring truth. And that word was joy. Did you guys catch that?
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She used joy a few times. I think she was peace two or three times. Some of you might have done
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exercises like this before. And you can take a deep breath. You're you're free now. And well,
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but I know you've been thisizing the teaching for you. Has anyone ever seen a chart like this before?
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It's called the chart of vibrational frequencies, okay? So, you know, this chart really is designed
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and it's backed by science to show us when we are in a state of love, a feeling joy, a feeling
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peace or enlightenment. God hopes in this lifetime. We feel a sense of higher vibration. Our
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frequency goes up. We move into expansion. Life feels good. We're in alignment. We're making great
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decisions for ourselves. But the challenges that many of us are living in these lower vibrational
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frequencies every single day without even noticing it. How many of us wake up sometimes with grief?
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Or as Kendall said, it's sometimes fear. The memory of her dad from the way that he said something
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in the morning from when she was a child is still a frequency within her that she remembers.
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So no matter what that morning is, it could be a loud sound or somebody at the door. It's still
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awakens that kind of breakfast, right? Or maybe it's your alarm that puts you into that maybe
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your day. So whatever it is, we just need to understand where is your frequency when you start your
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day. And where is your frequency when you're addressing your health? So why does this matter?
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This matter is because it literally is going to be your driving point in how you make decisions
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in your life. So some of you may have read, you guys know, David Hawkins is an amazing,
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I highly recommend all of his books. But he's the one that basically created that map of
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consciousness and he wanted to study frequency, right? But what we now know is that we can quantify
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this consciousness. So if we're going out into the world feeling frustration or anger or sadness
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or depression or worry or tension or fear, you're going to make decisions based on those actions.
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Are you going to reach for the abundant, beautiful, colorful plate of veggies in that state?
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Or are you going to go for the bottle of wine and maybe go by the drive-through because heck,
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that's easier at that time, right? A lot of people will choose to heal and evolve when they
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address their vibration. So my ask for you today is really to start to bridge, how do you want to
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feel first thing in the morning? Go back to those core values, those core vibrations. And my word
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can't be your word. So some people here said, pure joy, joy might become then. That means that
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every single day, the question you ask yourself is eating this going to align me with the feeling of
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joy and the version of myself that I want to become? Or is it going to deplete me from joy,
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keep me anchored where I am? Maybe it's a TV show that they're going to watch. Is this going to
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align me with joy and the version of myself that I want to become? Or is it going to keep me
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anger and anger and anger and frustration? For somebody else, it's the feeling of peace.
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Is having this conversation with this person going to bring me closer to the feeling of peace
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and the vibration that I want to embody? Or is it going to keep me anchored in a version of
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myself that I no longer want to be? Use your vibration, the core emotion that you want to wake up
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with every day as your guiding light question throughout the day. Does this make sense to everyone?
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Did I land that? And it takes practice and you might take some time moving from happiness and
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then know maybe it's joy and maybe some months it's peace because that's what you want. But you just
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want to make sure that it's an alignment with the frequency that you came into this earth with.
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Babies come into this earth with happiness, purity, joy, peace, enlightenment even, right? But
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we kind of have water poured over the fire and it dims our light. And I'm here to say that you
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have an incredibly unique, beautiful, vibrant starlight vibration that you're meant to feel every
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single day and it's time to start awakening that. And Mona, can you link some of the tools that you
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shared with us on Monday? How can that raise our vibration? Yeah, definitely. Okay, so let's start
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by shifting our state. All right, so on Monday, we practice our 4, 7, 8 breathing. We went from a
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sympathetic state potentially or maybe even a busy monkey mind into a feeling of peace by dropping
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from the mental mind into the embodiment of feeling or physical body. All right, today let's do
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something else. So go ahead and sit back wherever you are. Put down your pen, turn over your
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phones. Be here with me now. For some of you where this might be felt to feel challenging,
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look around your space. Tell yourself that you're safe to be here just for a few minutes that it's
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safe to close your eyes and it's safe to tune in. Just start by taking a few breaths. Now as you
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start to ground what we're going to be practicing today is something called box breathing. It's going
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to sound like this. We're going to inhale for the count of four. We're going to hold the breath
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for the count of four. We're going to exhale for the count of four and then we're going to hold it
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out. So holding a breath on the out for count of four and then repeat. You can visualize a box
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in your mind and let's just start by relaxing the shoulders away from the ears.
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Coming into the body again, let's move all of you. We're going to us down to your toes, your feet,
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your heels. Maybe you're going to go back to your magical space of feeling your feet somewhere
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anchored in nature and the ocean on the sand and the grass. Maybe feel the sensation of sunlight on
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your skin, warm breeze, beautiful smell of nature around you and just feeling that causes you to
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exhale a little bit more. Relaxing the feet, the calves, the knees, and the thighs.
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Relaxing the hips, relaxing the low back, the mid back, and the upper back. Relaxing the abdomen,
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relaxing all of the organs within you. Just be here now with every exhale is the opportunity
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to surrender. If the mind jumps in, direct it. As though it's a thought passing on a cloud,
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you'll you'll get to that soon. But right now you want to come home into your body. Relaxing the
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fingers, relaxing the wrists, the arms, the shoulders, relaxing the chest, relaxing the back of the
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shoulders, relaxing the throat and the neck. Go ahead and relax your jaw. Separate the biting
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surfaces of the teeth ever so slightly and feel the surrender of the back of the neck. Let go
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of that tension. You don't need to hold onto it anymore. Keep breathing. Relax your cheeks.
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Relax the eyes, the eyebrows, the forehead. Relax the ears. Relax the scalp.
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Relax the skin on your body. Come home to your body. How much more can you surrender into your seat?
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Maybe you're leaning back just a little bit more. Doing a gentle scan of the body and just noticing
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what area of your body is calling for some attention. Without any judgment, it's simply an invitation
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to use your breath. Breathe into that area and let it go. Maybe you visualize sunlight moving through
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every single cell in your body, bringing lightness to where there's darkness, alleviating tension,
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where anything's tight and simply moving light through you. From this state, we're going to move
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to box breathing. So go ahead and exhale your next breath and we begin. Inhale on one,
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on two, on three, on four, hold the breath on one, on two, on three, on four, exhale, on one,
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on two, on three, on four, hold it out on one, on two, on three, on four, inhale on one,
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1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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1, 4, inhale, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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3, 4, inhale, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3,
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1, 4, inhale, last one, 1, 2, 3, 4, hold the breath, 1, 2, 3, 4, exhale, 1, 2, 3, 4, hold it out, 1, 2, 3, 4, release any control over the breath,
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and just breathe, notice any sensation, notice any buzzing, notice the feeling of circulation,
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just acknowledging your breath, and yoga, we call this your pronates, your life force energy,
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bringing in the new, waking up the cells and giving liberation to what needs freedom,
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take one more long, slow, deep breath in, side out of your mouth,
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now just the quality of your mind and thoughts,
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just come into a moment of gratitude for trying the practice,
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and when you're ready, feel your seat, feel the room that you're in, you can open your eyes,
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and come on back, if you'd like to, you can go ahead and share, how did you feel after a simple
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practice like that, just emphasizing again, it's these simple practices that teach you how to
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be the architect of your health, how to shift your state, now that you know you cannot digest orbs
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or nutrients in a state of stress, but you can in a state of peace and alignment, wow beautiful,
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centered, quieter mind, refreshed, relaxed, wonderful, coming, yawning, release, I love that,
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tingly, I get tingly too, which I really love, feels like life force, peaceful,
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wonderful, wonderful, thank you, thank you, thank you for participating,
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one more tool for your tool belt, now it's just up to you to practice it, it's free,
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it's one of the greatest medicines in the entire world, and it's free, you can do this every
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morning when you wake up, you can do it every night as you fall asleep, I promise, you will be out
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like a baby, amazing, so we now know, we absorb our nutrition best, when we're calm, we're relaxed,
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when we're in this type of state, guys, this is a practice you could do before a meal,
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even if you don't want to spend that much time just a couple slow deep breaths, we'll begin
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to shift you and you will start to digest your nutrients better, now, Mona, I know you also
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wanted to talk today a little bit about other things that need to be addressed before we can
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nourish, can you explain how detoxification plays a role, why that's step one, how it sets the
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stage for healing, you got it, and you know, maybe some of you showing up today are probably
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just as surprised as the people that show up for my very first client call with them, right, Mona,
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what's the diet, what's the protocol, tell me what to eat, what's the perfect supplement for me,
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and we haven't even gone there yet, we're addressing the foundation, we've talked about sleep,
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we've talked about nervous system regulation, we've moved into breath work and breath work,
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not only supports our nervous system, it supports our heart coherence, but it also supports our
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body's ability to detoxify, remember how I said in yoga practice, we often spend the bulk of our
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time in prana yama utilizing this life force energy because it's a proven known way to detoxify
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the body, so detox is also pretty big buzzword, right, a lot of you have probably done many
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detoxes before, some of you might think, oh my god, detox never, it seems so hard, it's so
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challenging, I don't want to do a hardcore detox, who would ever do that? Some of you are, you know,
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your friends with Mindy, right, or you've done your part of her program and you've tried fasting,
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was interesting, and this came front and center for me, so after COVID, I had long haulers COVID,
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and then because of my immune system, I was exposed to black mold, didn't know that I had it,
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right, it goes through tiny water particles that were living in my vents, not even visible black mold,
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and I swear, as a nutritionist, I go through all this stuff so that I can teach about it,
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and just like, I'm gonna be grateful for my healing journey, so here I am, and with Mindy,
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we're in this incredible community together, and we are moving through her three day water fast
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together, I was probably one of the few people out of like a hundred people who I was like,
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I kind of feel good, I feel nauseous, I'm not sleeping, my heart palpitations are back,
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I'm up seven pounds, like what is going on? I have body odor, that was a really big one,
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body odor, and a thick white coating on my tongue, I knew something was off, what that was,
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representative for me is that my detox pathways were compromised, all right, now detox pathways
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are foundational to health, and this is why before any healing protocol, I work with my clients
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on clearing first, clearing has to come first, before you nourish, you have to clear,
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so just imagine this, okay, so imagine you invest in, it's Monday, you start this health protocol,
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you create this really yummy superfood smoothie, you make it, you have all the ingredients,
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but then your plort, or your pouring it into a clogged sand, that's your gut, okay,
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your detox pathways like your liver, or your lymph system, or your skin, or your kidneys,
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or sluggish, and in our beta, we call this ama, this is undigested food, it's also unprocessed
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emotions, or experience that literally ferment like toxins into our gut, it's the residue
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that we're all living with, and living in today's modern world, as we mentioned last call,
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this could be toxins from microplastics, pesticides, herbicides, fungicides, glyphosate,
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chemicals that we are just exposed to, perfumes, personal care products,
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phalates that come in those perfumes, but also pollution, maybe you live in a big city,
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EMF exposure, also, which is now showing to kind of impact our circulation,
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so sitting too much throughout the day, maybe you have a sedentary job, and that's a lack of flow
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through you, the list goes on and on and on and on, but this is where ancient wisdom,
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traditional eastern sciences like Ayurveda, and traditional Chinese medicine,
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they knew this, this is number one when it comes to healing,
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simple rituals every single day, like scraping your tongue, if I was trapped on a deserted island,
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I wouldn't want to live without my tongue scraper, you can get them super cheap on Amazon,
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I don't have an Amazon store friend yet, but a copper tongue scraper, use it twice a day,
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it's something that's so simple to do to scrape your tongue, morning and night,
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other things that you can also do to clear stagnation, or to think about warm water
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first thing in the morning, and really supporting your digestive system, right?
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There was a study that was done, I think about 10 years ago,
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they found that toxin accumulation, it can actually impair our mitochondria,
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so these, like we said last call, are the energy factories within every single cell in our body,
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from our toe to our brain, and this triggers chronic inflammation,
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so last call I asked you, what are the symptoms that you're suffering from?
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Maybe this is an opportunity instead of thinking that you need to throw a hardcore protocol at it,
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you're simply going into detoxification and understanding that something that your body might
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need, we all need it every single day, but is your lymphatic system compromised,
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is your system a little bit sluggish, all right? The good news is that simply by reducing your
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exposure to some of the toxins that I just mentioned, we can actually see improvements in just
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21 days, all right? So let's go over for some of these non-negotiables,
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some of the non-negotiables for my every single morning. First thing in the day, I have a warm
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glass of water or room temperature water, it's purified water, it does not come from a plastic bottle,
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we can typically get into water, I will do that in the academy, but you just want to make sure
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it's filtered, spring water if you have access to it, because water, if we think about it,
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used to be alive, it was flowing in rivers, it would pick up minerals and nutrients from
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the soil, from the stones, from the sun, from the environment, and it no longer does that,
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adding a pinch of sea salt, I love baha gold sea salt. Other ways for a thing in the morning,
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I'm sure some of you have tried lemon water for a thing in the morning, dandelion teas,
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also a great one for supporting your liver, movement first thing in the morning,
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some of you might have seen me bouncing on a rebounder every single day, which is really supportive
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of lymphatic drainage, and if you're going to join the academy, just get used to it, we talk about
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a lot, talk about bowel movements, talk about the quality of your bowel movements, because
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it's the greatest indicator of your health, and yet no doctor talks about this, all right?
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Are you having at least one, at least one solid bowel movement a day minimum, okay? Yeah,
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like you guys plunder on that one, maybe you're using a nitty-pot if you're somebody who suffers
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from allergies to really clarify the sinus passages, and again, simply removing the toxins in your
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home. If you haven't done so already, it's not too late, just pretend I'm your only shoulder,
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go through your kitchen, go through your cabinet, go through your pantry, go through your personal
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care products, and just noting, notice what toxins are lingering, and maybe you can start to
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remove those, all right? So yeah, no hardcore protocol, you can't nourish a clogged system,
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detox, and then we rebuild, all right? Beam minerals are amazing, I absolutely love beam
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a vibration plate that's absolutely beautiful, I used to teach yoga on vibration plates,
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super powerful. So Mona, I also agree that you have to open up the pathways before you can start
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to nourish yourselves and your body.
