BẢN CHÉP ÂM THANH 🔗
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Hello.
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Welcome to the Glimpse Method podcast.
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Today I'm going to talk about meditation.
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And I want to tell you that it is easier than you think.
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I know that people have a lot of resistance because they're like, I can't turn my brain off.
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I don't have time.
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I don't have a place to do it in.
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But I just I've been doing a little experiment myself.
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I'll talk more about it later.
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But I often mention that breath work has really helped me with meditation, basically because breath work is a form of meditation.
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You're just focusing on your breath.
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So it gives your brain kind of something to focus on to stop like the rushing thoughts.
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And you're never your brain is never going to not work and think and bring in memories, thoughts, experiences, things like that.
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Because if it did, then that would mean you were brain dead.
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So meditation is not turning off the brain.
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It's actually just creating a little more space.
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So when you have a thought and then you have a reaction to that thought.
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So think of meditation as thought, meditation, like intercepting that thought, and then you know, kind of controlling your reaction, which is a lot of what we talk about in my glimpse method that I created basically the final destination to the glimpse method is equanimity, which is basically what we're talking about here.
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It's more of having that peace within yourself to stop before that reaction happens.
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And the more you practice it, the better you get at it.
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And that's what we can think of meditation as is just um small amount of time during the day, but it actually there's repercussions throughout the day of that practice.
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It's just helping your brain to stop or not necessarily stop, but to pause and um uh react in a way that you or I shouldn't say react, respond.
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Um, so we're changing reaction to response.
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It's a little bit um of a more controlled, a little bit more um in line with your soul and who you are.
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So um some myths about meditation is you don't um these are just some kind of things that get in the way of people doing it.
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You don't have to have a special room, like we talked about.
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You don't need to stop thinking, you don't have to sit in a certain way.
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In fact, I love laying down.
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I lay down to do my breath work and I lay down to do meditation, but I have been trying to sit during my meditations.
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I'm doing a little um Instagram challenge just with myself, um, which I'm gonna talk about more, but um, you don't have to be spiritual, um, or you can make it, it doesn't have to be spiritual or it can be deeply spiritual.
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You don't necessarily even have to close your eyes.
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Um, and guided meditation absolutely counts.
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That's kind of what I do.
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I sometimes in the morning, I've been practicing this.
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Um, you can think of prayer as like asking God questions or you know, thinking whatever, but then there's a moment or many moments where you should just be silent, and that is a form of meditation, and that is just allowing yourself to listen to what God, the universe, you know, the answers to your questions or um some guidance in your in your life.
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Um, there's walking meditations and my home girl challenge, I wouldn't call them exactly walking meditations, they're more of a guided walk, but um walking meditation, you're supposed to go very slow.
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And the point of the home girl walk is to um go through the glimpse method while moving your body because um there can be a lot of benefits to that movement and to what your brain is thinking about.
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Um so when I say you don't stop your brain from thinking, it's just the moment you notice you've your brain has wandered, you just bring yourself, and that's exactly what meditation is.
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It's not getting to a point where you're not having to intercept any thoughts because it will always be that way.
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So meditation is kind of a broad category of mind-body practices.
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Some involve focusing on the breath, which is breath work.
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That's what I love to do.
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Um, but I am challenging myself to do a different kind of meditation.
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You can focus on a mantra, a sound, or an image or a bodily sensation.
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Um mindfulness meditation involves intentionally noticing the present moment without immediately judging judging what you find.
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So you're just observing, you're an observer.
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Um, like I talked about, it's not turning your thoughts off, it's learning how to observe them without having to react to everything that you think.
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So something happens or you hear something, a thought appears, and then an emotion appears.
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And normally we would
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immediately react.
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But meditation gives us practice creating a little bit of space so that you have time to respond in a way that is aligned with you and your peace.
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Um so science behind meditation, you know, the meditation has been around for thousands of years, and I feel like it's coming back in this wellness space.
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Um does, you know, a lot of studies have been done um on it, and it's not as compelling as you know you may have heard.
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There's a small to moderate improvement in um stress, anxiety, and depression.
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Um, but hey, small to moderate improvement is worth it, I would say.
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So um what else did I want to talk about in um oh um so sleep.
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There is evidence that meditation has helped with sleep.
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Now you can do like nighttime meditation, which sometimes I do if I'm having trouble falling asleep.
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Just a really nice way.
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Um, there's a podcast called Mindful in Minutes.
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She's pretty good.
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Um, she does a lot of those meditations that you can have access to for free.
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Um so here's a little uh information, a review of 18 studies involving 1,654 people found mindfulness meditation improved sleep quality compared with education-based treatments, although it wasn't better than established approaches such as exercise or cognitive behavioral treatments.
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So it may support sleep rather than it doesn't like cure insomnia or cure sleep sleeplessness, but it does help.
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Um and then another way meditation helps is just to relax your body.
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So if you're experiencing tight shoulders, clenched jaw, I am a jaw clencher, like at night and I can notice during the day.
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Um so mindfulness just or meditation helps you to kind of relax throughout your whole body and um calm your racing heart, you know, loosen your shoulders, your clenched jaw.
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Um probably helps you to breathe deeper and more um that's more beneficial for for sleep.
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So as I mentioned before, meditation isn't just about the time that you're actually meditating, it actually is for the time that you're not as well.
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So in meditation, you are practicing, you know, intercepting your thoughts and letting them float away rather than reacting to them all.
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So you may start noticing once you start meditation, is like you may start noticing like I'm getting irritated, I'm starting to spiral, I'm judging this, I'm telling my story about I'm telling myself a story about what this means.
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My body's tense.
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And um you can come back to maybe the feeling you had in meditation, or you know, just focus on your breathing, and that helps you kind of notice what's happening, pause, and then you can choose rather than you know being triggered, like all the kids say today.
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It's very triggering.
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Um, but you can choose to say, Oh, okay, yeah, that was triggering for me, but I'm calm, I am in charge of my reactions, my responses, and and go from there.
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And then another big um thing that people say is they don't have time, and you can even start like for three to five minutes.
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At the end of this, we'll do like a three to five minute meditation, and you can just do it right where you are.
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So, some ideas to get a meditation is meditation is in is you could when you first wake up, if you're not gonna fall back asleep, you could meditate, maybe sit up in your bed and meditate.
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Um, you know, after you pour a cup of coffee, you know, it's pretty hot.
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So just maybe meditate for three minutes or while you're making your coffee.
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Um, sometimes when I get into work, if I have five minutes in my car, I will do some breathing and just some meditation.
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Um it's really good to do um in transitions like that, like going to work, leaving work, or leaving work and going to get your kids.
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Um, or when you're on a walk, you know, just don't have music, don't have a podcast playing, just have silence and just practice as thoughts come in, you just um you acknowledge them and then you just send send them away.
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You could also, you know, be really in tune with your body and you know, feeling how your body is walking, and and we do a little bit of that in the home girl walk challenge.
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And also, as I mentioned before, doing a guided medic meditation to sleep is great.
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So instead of saying, like, I need to meditate, what I'm gonna have to do it, I need to pick one, you know, just like I said, after you pour your coffee, just sit for three minutes in in silence and um before you walk into work, just little um habit stacking.
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So you're already going to work, you're already sitting in your car, you can turn it off and and do a little meditation there.
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Um so um breath work is a form of meditation, and I think that having done breath work for over a year now, I am at a better place, I guess, to try meditation.
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So on my Instagram, it's Meg Suze M-E-G-S-U-Z.
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I am doing one meditation per day, and so beforehand, I'll make uh just a short,
it's just like a real short little video, and then I do the meditation and then I share um afterwards, and I'll also put a link to the medic meditations that I'm doing, they're all just like free on YouTube, but um today will be day three.
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I have no idea how long I'm gonna go, but it just is a little experiment I wanted to try.
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So um, there is pretty good evidence on breath work and the benefits of that.
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So physical benefits such as reducing blood pressure and helping sleep, and there's also um you know uh cardiovascular effects and and just you're more peaceful.
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Um, when you give yourself that space to it's almost just like self-care too.
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Um it just gives you that moment to not be constantly moving, constantly looking at social media or your phone or whatever.
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It'll give you time to just be with yourself, be in your body, and notice.
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And it's so hard in this world that we live in, we're just go, go, go.
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Everything is right away.
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We have no patience.
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And so it's been really rewarding for me to give myself the gift of breath work.
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At first it was like a little uncomfortable, but now I just like get so excited when I have a session coming up, and I just get my blanket and my eye mask, and and in the first few minutes, it can be challenging, but you just focus on your breath, and pretty soon you're having like just amazing breakthroughs, just feeling refreshed afterwards.
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It's so so great.
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I'm so glad I found it.
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Um so um, like I talked about, um, meditation can also be spiritual.
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Um you know, the prayer when you're praying, um, this is something I've been working on too, to try to listen to God.
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Um and that can be hard to just sit in silence.
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So um, yeah, that's this is something I'm still working on, but it can be very spiritual.
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You can sit with you know God, you can ask God for guidance.
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You can sit, sorry, your dog is barking.
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Um you can connect with your higher self or sit with the universe, um, just ask your eyes be opened to something you're missing, or you know, whatever.
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It can be and things will pop in your head um as you put away the the rushing thoughts and stuff, and I'm told that you kind of know when an idea is from God or from the universe, like it it'll pop in your head.
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Um so um now we're just gonna do a little um you know, maybe five-minute meditation, and I will just have you go ahead and wherever you're at, just sit or lay down, and we will get started.
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We'll get started with a deep breath in through our noses.
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Exhale out of your mouth, relax your shoulders down, and we're just gonna start at our feet.
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I just want you to scrunch your feet up for two seconds and then relax, and then flex all the muscles in your legs, and then relax.
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Flex your core, relax, flex your arms and your squeeze your hands into fists, and then relax, and then you can scrunch your face up, and then relax.
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And then I just want you to identify and follow your breath, natural breath, maybe it's in and out through your nose.
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Just follow that air going in, traveling down your throat to your body, and follow it back out.
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Just do that for a few moments.
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Just noticing your breath and how it moves so naturally, ask that you bring your attention to your heart, the space around your heart, where the air is passing by.
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And as thoughts come in, just allow them to come and go back to your breath, come back to picturing the air, inhaling and exhaling around your heart center.
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Imagine your heart happening.
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Send them away.
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Place a hand on your chest or your belly, just feel how it rises and falls.
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You are able to respond rather than react.
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Again, breathing into your heart.
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I want you to imagine a warm, glowing, golden light.
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Light is on the top of your head.
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Slowly moving down.
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It's warm and comforting.
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Now you feel it on your neck.
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To your heart, around your arms.
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Capsulating your entire body.
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Feel the warmth in your belly and your legs.
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It's like a warm hug of sunlight.
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As you feel ready, you can start to move your toes and fingers.
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Intentionally decide to open your eyes.
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Focus on something.
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And there's your quick meditation.
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Go out and have a fantastic day.
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And I hope to hear from you.
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Let me know how it went.
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And also follow my Instagram, MegSueze.
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Um I think that's what it is.
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Meg M-E-G-S-U-Z.
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I'm doing a meditation a day and I will put a link.
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It's actually on Facebook too.
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When I post to Instagram, post to Facebook, and then I go in and in the first comment, I will put the meditation that I did if you're curious.
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So I'm on day three today, so look for that later today.
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And thanks for tuning into the podcast.
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I so appreciate you listening.
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I'd love it if you would forward this to someone who you think might enjoy it.
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Let me know what you want me to talk about.
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And if you're curious about breath work, shoot me a note.
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Um, all right, have a wonderful week and happy September.