WEBVTT

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Alright. Welcome to those who are just joining.

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Let's go ahead and

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just get comfortable,

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settle in. It's such a win that you are

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carving out this time for you

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this evening.

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We are going to be guiding you through just a calming evening ritual

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just to help you to unwind, to process the day,

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and to help you to just settle in for deep, restored sleep.

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And the idea is that this is gonna be something that you can turn to any evening.

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You can pick and choose little pieces of this that really resonate to help you just at the end of the day to

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release stress

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and feel more prepared for the day ahead.

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So I recommend just having something that you can write with, and

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we can go ahead and get started.

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And I'm so happy to have Victoria here with me of Relax PRN.

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Hey, guys.

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So

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first, I'd love to

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hear how are you feeling? How was your day?

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You can let me know in the chat

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if you're comfortable with that. You can also just write it down.

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But where would you rate your stress on a scale of zero to five?

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Knowing that

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however you're feeling, it's not good or bad. It's just really valuable information.

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This is really an opportunity

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just to pause and check-in.

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How was your day?

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Love it. It was an eight. Good.

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But maybe a three as far as stress. Low. Okay. Love it. So good day, low stress. That's amazing.

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Those are the kind of days where we really wanna collect information

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on what contributes to that as well.

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Alright.

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So it really is just such a win that you're carving out this time for you, especially because

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that can feel really hard.

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Especially in vet med, we are really, in so many ways, selected and rewarded

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for

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our constant productivity,

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our willingness to self sacrifice.

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And so

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it can feel really hard to just pause and prioritize this time for you.

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Yeah. Three. Okay. Started off good then got stressful.

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Yeah.

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And so

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let's just settle in first

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with reconnecting

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with breathing

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because sometimes we forget to breathe. Right? We can go throughout the entire day

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and maybe just having shallow breaths, kind of breathing up in our chest.

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And it's amazing

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how just taking a moment to take some real breaths can help to center

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you and to reset.

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So right now, you can maybe put one hand on your heart and

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one hand on your belly if that feels good.

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And practice breathing

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with both your chest and your belly

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expanding

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on the inhales.

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And then on the exhales,

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slowly

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exhaling for twice the amount of time.

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Continuing to breathe, expanding your chest and your belly,

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but also thinking about 360

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degrees

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so that

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the sides of your rib cage and even your back are expanding.

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Just inhaling

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and slowly exhaling twice the amount of time.

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The thing that I love about breathing

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is that

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every moment, every breath is this opportunity

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to reset,

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to

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inhale

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new energy,

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new insights, and perspectives,

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and to exhale and release whatever you're ready to release and let go of.

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Just taking another breath in, inhaling more of what you're ready to invite in.

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And then slowly

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exhaling,

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allowing yourself to settle it in for this next hour.

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And then another breath

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that I love to just have in my back pocket

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is the physiologic sigh.

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And so if you're not familiar with that, it involves taking a nice inhale

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and then inhaling a little bit more so you're fully expanding your lungs

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and then

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letting out a nice long exhale through your mouth.

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And so it's like

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alright. Let me know in the chat what you felt doing that.

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So if you don't know me, I am Amelia.

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I'm an integrative health and life coach.

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I'm the founder of Lifeboost with Amelia, and I'm a veterinarian who experienced and recovered from burnout.

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And I knew that our profession struggled with burnout.

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I just didn't think it was going to apply to me.

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Like, I was into healthy habits and stress management and personal development,

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all the things that we're supposed to do.

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And yet five years into practice,

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despite looking like I was thriving on the outside,

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my bar my body started to make it clear that my approach really wasn't working for me.

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I had constant anxiety,

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brain fog, abdominal

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pain that came out of nowhere, and I was really waking up just already wanting my day to be over.

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I was just counting down for retirement.

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And even then, it took me a long time to realize that I was burned out

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because it had been my norm.

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It was I was so used to just pushing through that, and I didn't have the perspectives that I'm gonna be sharing with you today.

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And that's when I realized that the way that we're taught to achieve health and success doesn't work.

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If you want two little details for it to feel good and sustainable.

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And so now my work centers around helping people to stop relying on caffeine and cortisol

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to get through the day

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so that you can feel fulfilled in your career, confident in your body, and have time and energy left for you without the guilt.

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And then use that holistic mind body approach.

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And so pretty much all the things we'll be guiding you through today,

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like journaling and yoga and meditating,

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were all things that I used to hate, and I didn't think they were for me because I hated to slow down.

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And now I realized that really was my nervous system

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letting me know it didn't think it was safe to slow down.

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And so if that sounds familiar, it's great that you are here today.

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Hey, y'all. I'm new to most everyone, but I'm Victoria Reggett.

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And I am so honored to be here, and I wanna thank Amelia for having me.

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We connected through social media of all places,

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but it was Kismet in the sense that

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she had a vivacious personality

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and this zest for life that was so audible in just her voice.

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And then when we dug a little deeper, I got to know that we are very much like minded individuals,

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similar to Amelia and probably a lot of y'all,

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I did it alright.

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And then I decided that maybe what was right wasn't right for me.

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So, you know, we did the normal school system and came out, and I worked hard and I grinded.

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And I grinded to a point where I paid off my student loans over 250,000

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in four years.

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And that really wasn't what burnt me out.

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Honestly, that was kinda what kept me going,

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the excitement of knowing I had something to aim for.

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Mhmm. But at a certain point in my trajectory of my career, I just found that

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what was right was no longer working for me.

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And maybe if it wasn't working for me, it wasn't working for others either.

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So that's when I began to replenish my cup through travel.

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And most of my travel was actually solo travel,

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with my biggest one and the first one being to go to South Africa alone.

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And that was a moment of self discovery.

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They say that,

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man may not have been created in Africa, but all journeys started in Africa, and it was very much a spiritual moment for me.

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From there, I continued to work and

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to build and to foster

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and come out of a survival mode and into, like, a thriving

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area. And I realized that

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if travel could replenish me and educate me,

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why couldn't we offer the same thing to our colleagues? So that's really where Relax PRN came from.

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Most of y'all know PRN stands for pro renata, and it means

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as needed.

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So we really you know, at Relax PRN, we're hosting these veterinary conferences, but in a different way.

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We're giving you education in the classroom and outside of the classroom.

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And we really want you to, as the yogi say,

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take what you need and leave what you don't.

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And that's the new paradigm that we're trying to mold for others. And it's, like, the most,

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contradictory paradigm because there's no paradigm.

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It's break whatever the paradigm was and then make it whatever you need. Take it PRN.

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So I wanna appreciate and thank you all for letting me be here, and I hope I get to learn with y'all and from y'all.

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Mhmm.

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Thank you, Victoria. Yeah. She has beautiful

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destinations,

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so definitely check those out.

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So the flow for the evening, we are gonna be doing some nervous system regulation,

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guided reflections.

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There's going to be a meditation so that you can connect with your inner wisdom.

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There's gonna be Victoria is going to be guiding you through a little evening yoga flow,

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and then we'll close with another meditation

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where you can connect with your future self.

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And

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in so many ways, we are conditioned to just push through and ignore our bodies.

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And

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the one thing that took me a really long time to realize,

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but once I realized it, it really changed the way I experience life is

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your body is the one thing in this world

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completely devoted to taking care of you.

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And so of all the things to listen to and trust, it really is your body despite those messages that teach us that it's an inconvenience

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or or sometimes even the enemy.

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And so that's why this evening is all about I'll be guiding you through simple ways just to pause and to check-in with how are you feeling,

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what has been contributing,

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and looking at yourself in a holistic way, body, mind, heart, and your inner wisdom.

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And so another way just to start telling your nervous system, this is good.

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This is good that you are carving out this time for you

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and to release stress that you may have accumulated today

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is called havening.

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And, basically,

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you just

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rub down your arms

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like this.

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Pretty simple.

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But this kind of rhythmic touch

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when inserted in areas of your body

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are a great way to just calm your amygdala.

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May help to release calming neurotransmitters

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like GABA and oxytocin.

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And it's also just a nice way of, like it's really you know, you're hugging yourself.

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You're like, I'm there for you.

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Doing

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few minutes of this if something is really overwhelming you

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is an amazing way to

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be able to

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shed that, kind of to kinda process it so that it doesn't stay with you.

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And it also works if you rub your head.

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So you may notice that you sometimes intuitively do this when you are stressed and rubbing your face.

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That's another

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way to just calm your nervous system.

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And then it even works if you are rubbing the palms of your hand like this,

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which is great because this is the kind of thing that you can do and people won't even know what you're doing.

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It's so subtle.

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And since I can't see many of you, I'll just trust that you are doing this with me, not just watching.

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That way you can really feel

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what your body and nervous system respond to.

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So a really powerful

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habit that you can start today

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is

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to end the day thinking about what was a win or positive moment. What were your successes

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from the day?

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Because our brain is

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really good at pointing out the things that didn't go as planned

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or the

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the negative things. We have that negativity bias because

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our brain is always looking for threats.

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It's not necessarily good at noticing the things that go really well or those positive moments,

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And that can shift us more into survival mode.

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But by being intentional and actually looking for the wins,

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that's how we can shift into a much more positive, empowering experience.

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And it really doing this

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changes the way that your brain

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is working because you have a brain filter. It's called the reticular activating system.

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And it decide what to bring into your conscious awareness because it would be so overwhelming if you are aware of everything all at the same time.

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And so based on your past experiences,

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your expectations, your thoughts and beliefs,

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it decides what to bring into your

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conscious awareness.

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So by doing this, you are changing your brain filter

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to start noticing your wins. So take a little time and think about your day

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and just write about

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what was a win, a positive moment that you had.

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And bonus points if you wanna share it in the chat because that can really be a happiness boost for all of us.

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It'll just take a minute so that you can really think about think through your day.

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Getting on top of your to do list. That is a good feeling.

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Yeah.

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Got a lot of surgery done today. Could be living a few that really needed it. That's

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amazing.

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Such a success.

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And you did all those surgeries, so now you're here too, making time for you.

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Being here is such a win.

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00:17:13.724 --> 00:17:16.784
A therapy session in the sunshine, that sounds magical.

250
00:17:19.830 --> 00:17:21.130
Yeah. Beautiful.

251
00:17:23.190 --> 00:17:23.690
Alright.

252
00:17:27.430 --> 00:17:33.450
So now let's take a time to really acknowledge that, not just in our mind, but also in our heart.

253
00:17:33.915 --> 00:17:37.455
Your shelter dog was adopted. Oh, I love that.

254
00:17:38.555 --> 00:17:39.055
Alright.

255
00:17:39.595 --> 00:17:43.035
So heart breathing, basically, again, you can put your hand on your heart.

256
00:17:43.035 --> 00:17:46.895
I love doing that personally because it just feels so

257
00:17:47.320 --> 00:17:50.460
comforting. It feels like an act of self love when I do that.

258
00:17:51.720 --> 00:17:55.500
But heart breathing, you're just gonna breathe, but imagine that you are breathing

259
00:17:56.040 --> 00:17:57.100
from your heart.

260
00:18:02.085 --> 00:18:04.105
And as you do that, really

261
00:18:04.885 --> 00:18:05.385
inviting

262
00:18:05.685 --> 00:18:07.385
compassion into your heart,

263
00:18:09.285 --> 00:18:12.745
thinking about anything that's really easy to

264
00:18:13.200 --> 00:18:16.419
have love and compassion and gratitude for,

265
00:18:19.600 --> 00:18:22.899
really connecting with that feeling in your heart.

266
00:18:24.640 --> 00:18:26.340
So allowing it to radiate

267
00:18:26.720 --> 00:18:27.779
from your heart.

268
00:18:31.905 --> 00:18:36.005
And practicing allowing yourself to receive some of that compassion,

269
00:18:36.545 --> 00:18:37.365
not love.

270
00:18:38.145 --> 00:18:40.245
Sometimes we can be easy at

271
00:18:40.880 --> 00:18:45.700
having that for our patients, for others, and not necessarily fully practicing

272
00:18:46.000 --> 00:18:47.539
receiving that kind of compassion.

273
00:18:56.295 --> 00:18:57.995
So now let's check-in,

274
00:18:58.535 --> 00:19:03.275
tune in to what your body is telling you. You've already thought a little bit about

275
00:19:03.735 --> 00:19:07.115
your stress level on a scale of zero to five.

276
00:19:07.895 --> 00:19:12.470
But what does your nervous system state? What is your body telling you?

277
00:19:13.170 --> 00:19:13.670
So

278
00:19:14.130 --> 00:19:17.590
it may be that you are in the safe and social state. The parasympathetic

279
00:19:18.050 --> 00:19:21.970
state, that is the state where your body is really designed to thrive.

280
00:19:21.970 --> 00:19:23.990
It's where your body can function optimally.

281
00:19:24.875 --> 00:19:29.055
So your body may feel relaxed but strong. You may feel

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00:19:29.515 --> 00:19:30.015
content.

283
00:19:31.035 --> 00:19:32.335
You have good energy.

284
00:19:33.835 --> 00:19:37.695
But it may be that your nervous system is telling you something different.

285
00:19:38.400 --> 00:19:41.220
Maybe you are more in fight or flight,

286
00:19:42.000 --> 00:19:46.820
and those states are more of a high energy, tense state.

287
00:19:47.840 --> 00:19:48.340
So

288
00:19:48.720 --> 00:19:49.940
flight, you

289
00:19:50.385 --> 00:19:54.545
are you're wanting to move. Right? And so that could your be your body or mind.

290
00:19:54.545 --> 00:20:00.165
It could be that your mind is thinking of all the things you need to do or it's worrying, overthinking.

291
00:20:01.265 --> 00:20:05.549
It could be that your body also feels a bit restless, that it's hard.

292
00:20:05.549 --> 00:20:08.690
Like, even right now, maybe it feels a little hard to

293
00:20:08.990 --> 00:20:09.809
stay still,

294
00:20:10.350 --> 00:20:12.529
and there's this desire to multitask.

295
00:20:14.269 --> 00:20:15.090
Fight mode.

296
00:20:16.110 --> 00:20:21.315
Again, you may feel tense, but you may feel irritable, kinda like you have a short fuse.

297
00:20:22.095 --> 00:20:27.475
Again, you could have a bit of a restless feeling or an urge to be controlling things.

298
00:20:29.375 --> 00:20:34.355
If fight or flight doesn't help your you to escape a threat,

299
00:20:35.269 --> 00:20:40.970
then you the nervous system more has a plan b, and that can be freeze or shutdown, which are a little bit different.

300
00:20:41.190 --> 00:20:45.690
If you think about fight or flight as having the gas pedal way on,

301
00:20:46.070 --> 00:20:50.250
then freeze is like you have the gas and the brake pedal on at the same time.

302
00:20:51.015 --> 00:20:51.515
And

303
00:20:51.975 --> 00:20:57.755
so there can be this high energy state, but you're also frozen. You may feel kind of overwhelmed.

304
00:20:58.775 --> 00:21:03.755
You may feel so many things to do that you don't know where to start, have some of that procrastination.

305
00:21:05.240 --> 00:21:07.020
You may feel a bit disconnected

306
00:21:07.320 --> 00:21:08.620
from your own emotions.

307
00:21:09.720 --> 00:21:14.380
And then they're gonna be shut down, and this is just your body saying this has been a lot.

308
00:21:14.840 --> 00:21:20.775
And so instead of more of a high energy state, it's gonna be low energy. Just having low energy, low

309
00:21:21.475 --> 00:21:21.975
mood.

310
00:21:22.835 --> 00:21:28.455
Your your battery is empty. You may have this sense of heaviness. You may feel kind of down.

311
00:21:28.675 --> 00:21:29.975
You may feel disconnected

312
00:21:30.355 --> 00:21:33.975
from your emotions, not really caring, not wanting to be around people.

313
00:21:36.410 --> 00:21:40.030
So you can write down which sounds most familiar.

314
00:21:40.650 --> 00:21:45.470
You may have gone in and out of all of these states throughout the day.

315
00:21:46.490 --> 00:21:51.150
And if you want to in the chat, you can also share which one or ones

316
00:21:51.495 --> 00:21:51.995
sound,

317
00:21:52.775 --> 00:21:53.595
most familiar.

318
00:21:57.015 --> 00:21:59.435
And none of these are a problem.

319
00:22:00.135 --> 00:22:01.435
They are just information.

320
00:22:01.575 --> 00:22:06.635
The only time it becomes a problem is if we're never listening to what our nervous system is saying,

321
00:22:07.170 --> 00:22:12.390
and we just keep on going adding pressure without pausing to release some of that stress.

322
00:22:14.930 --> 00:22:17.910
Shut down. Well, I'm so glad that you are here.

323
00:22:21.105 --> 00:22:22.645
Perfect place just to

324
00:22:23.505 --> 00:22:24.965
comfort your nervous system.

325
00:22:31.480 --> 00:22:36.840
So another great thing I'm trying to move out of flight right now. I'm so glad you're here.

326
00:22:36.840 --> 00:22:38.700
Good fight. Okay.

327
00:22:39.799 --> 00:22:40.299
Yeah.

328
00:22:41.399 --> 00:22:42.299
That's perfect.

329
00:22:42.679 --> 00:22:43.899
Right? That awareness

330
00:22:44.279 --> 00:22:49.205
is huge, and it's a sign that it's so great that you're all carving out this time.

331
00:22:50.305 --> 00:22:50.805
So

332
00:22:51.105 --> 00:22:56.005
at the end of the day, one thing that's really helpful to do is a brain dump

333
00:22:56.305 --> 00:22:59.605
of all of the things in your head, all of the stressors

334
00:23:00.560 --> 00:23:05.460
so that you're not going to bed and, being the first time you're pausing.

335
00:23:05.600 --> 00:23:08.820
And, otherwise, your brain is gonna going to think, okay.

336
00:23:08.960 --> 00:23:14.740
Now is the time to think about everything that I didn't worry about or think about all the things I need to remember.

337
00:23:14.800 --> 00:23:15.300
So

338
00:23:15.695 --> 00:23:17.155
just take a little time

339
00:23:18.415 --> 00:23:20.675
to get all of that down on paper

340
00:23:21.215 --> 00:23:21.955
right now.

341
00:23:22.415 --> 00:23:26.915
Think of it like these are tabs that have been open in your brain, and we just want to

342
00:23:28.030 --> 00:23:30.210
uninstall those, get those on paper.

343
00:23:31.950 --> 00:23:35.010
Frustrated and freeze. Usually, a shutdown person.

344
00:23:35.390 --> 00:23:35.890
Yeah.

345
00:23:36.910 --> 00:23:39.490
And that just tells us that

346
00:23:39.870 --> 00:23:41.810
the nervous system is saying

347
00:23:42.514 --> 00:23:44.375
this has felt like a lap.

348
00:23:45.235 --> 00:23:46.534
We're gonna talk about

349
00:23:47.154 --> 00:23:49.335
what may be contributing to that soon.

350
00:23:56.600 --> 00:23:58.779
So we'll just give it a minute to

351
00:23:59.960 --> 00:24:02.299
do a little brain dump to clear your mind.

352
00:25:46.450 --> 00:25:50.310
Alright. How are we doing? Do you guys want some more time? Are you good

353
00:25:51.650 --> 00:25:52.870
for the next step?

354
00:25:58.290 --> 00:25:58.790
Okay.

355
00:26:02.985 --> 00:26:05.725
So one important thing to know is that

356
00:26:06.105 --> 00:26:09.405
your body and nervous system decide what's stressful,

357
00:26:09.945 --> 00:26:11.405
not your conscious mind,

358
00:26:12.360 --> 00:26:13.660
which means that

359
00:26:14.040 --> 00:26:20.780
there often can be things that are contributing to our overall stress level that we're not even consciously aware of.

360
00:26:21.240 --> 00:26:24.860
And so you can think of stress in your body as like air in a balloon.

361
00:26:25.675 --> 00:26:28.975
Like, a balloon is designed to have air,

362
00:26:29.355 --> 00:26:32.495
but the more air it holds, the tenser it becomes.

363
00:26:32.955 --> 00:26:38.730
And, eventually, even a little bit more air or a little pressure from the outside can be enough to cause it to pop.

364
00:26:39.290 --> 00:26:42.169
And that's the same thing with our bodies. Right?

365
00:26:42.169 --> 00:26:45.870
Our bodies are designed to have stress and to experience it.

366
00:26:46.330 --> 00:26:47.710
But if we are accumulating

367
00:26:48.250 --> 00:26:51.855
stress without ever having a pop off valve for it,

368
00:26:52.255 --> 00:26:53.775
then eventually, even,

369
00:26:54.255 --> 00:26:55.794
seemingly little stressor

370
00:26:56.095 --> 00:26:59.235
can be enough to feel like too much.

371
00:26:59.934 --> 00:27:01.475
Right? And so

372
00:27:01.934 --> 00:27:06.515
it is helpful to think about these four different categories

373
00:27:08.620 --> 00:27:14.160
to think about what are some things that could be contributing that I haven't even been consciously aware of,

374
00:27:14.540 --> 00:27:25.315
especially if you sometimes find that you're in a state, maybe you're in fight mood, you're kind of irritable, maybe you're in shutdown, you have no energy motivation, and you're consciously thinking, I shouldn't feel this way.

375
00:27:25.315 --> 00:27:29.335
That shouldn't be a big deal. This helps to think why it's really understandable

376
00:27:29.795 --> 00:27:31.175
that you're feeling that way.

377
00:27:31.795 --> 00:27:36.055
And so you can add to your list, think about physical stressors.

378
00:27:36.580 --> 00:27:37.080
So

379
00:27:37.540 --> 00:27:41.000
during your day, where is there a lack of basic necessities?

380
00:27:42.180 --> 00:27:42.680
So

381
00:27:42.980 --> 00:27:43.800
for example,

382
00:27:44.100 --> 00:27:47.400
did you maybe skip lunch? You had to work through lunch.

383
00:27:47.540 --> 00:27:53.255
Maybe you didn't have a chance to drink a lot of water, and you're kind of feeling like a withered flower.

384
00:27:54.035 --> 00:27:54.535
Maybe,

385
00:27:55.075 --> 00:27:59.175
you haven't had time to give your brain a break or had enough sleep

386
00:27:59.555 --> 00:28:01.815
or fresh air, sunlight, movement.

387
00:28:03.140 --> 00:28:05.799
Could be maybe you're experiencing pain or discomfort.

388
00:28:06.980 --> 00:28:10.840
Maybe you're sick, dealing with an illness or chronic disease.

389
00:28:12.100 --> 00:28:13.240
Having low energy,

390
00:28:13.779 --> 00:28:18.685
blood sugar spikes and crashes can cause feelings of anxiety or irritability,

391
00:28:19.705 --> 00:28:21.405
hormones, mobility challenges.

392
00:28:22.665 --> 00:28:24.765
All of those could be physical stressors.

393
00:28:26.505 --> 00:28:27.965
When we think about cognitive,

394
00:28:28.425 --> 00:28:29.405
that could be

395
00:28:30.250 --> 00:28:34.429
overload, so just too many things to think about and not enough time to process.

396
00:28:35.450 --> 00:28:35.950
Fatigue,

397
00:28:36.250 --> 00:28:40.510
just we make so many decisions throughout the day without a break.

398
00:28:41.210 --> 00:28:43.070
Could be unknown, self doubt.

399
00:28:43.635 --> 00:28:46.135
All those shoulds that can pile up,

400
00:28:46.995 --> 00:28:47.495
negativity.

401
00:28:50.275 --> 00:28:52.535
And then there could be emotional. So

402
00:28:53.235 --> 00:28:54.295
vet med is

403
00:28:55.075 --> 00:29:01.070
a roller coaster of emotions throughout the day, and yet we're not really taught how to process those or release.

404
00:29:01.070 --> 00:29:03.490
There's not often not a lot of time to pause.

405
00:29:04.429 --> 00:29:09.970
And so it could be there's worry, fear, anger, shame, guilt, just suppressed feelings

406
00:29:10.695 --> 00:29:13.274
that you haven't had time to release.

407
00:29:13.654 --> 00:29:16.715
And in a moment, we'll be walking through another way to do that.

408
00:29:17.575 --> 00:29:21.414
And then, also, environmental is another one that we often don't think about.

409
00:29:21.414 --> 00:29:23.595
So maybe it's just sensory overload.

410
00:29:23.654 --> 00:29:27.140
Maybe your clinic, there are so many sounds or bright lights that could

411
00:29:27.600 --> 00:29:28.340
be contributing.

412
00:29:28.960 --> 00:29:31.780
You can think about if the temperature is too hot or cold.

413
00:29:32.480 --> 00:29:33.780
Think about your schedule,

414
00:29:34.240 --> 00:29:34.740
culture,

415
00:29:36.160 --> 00:29:37.460
other people, technology,

416
00:29:38.000 --> 00:29:39.300
any of those things.

417
00:29:42.225 --> 00:29:46.725
And if you are feeling content and in that safe and social parasympathetic

418
00:29:47.105 --> 00:29:52.725
state, that is amazing, and this is also a great time to think about what contributed to that.

419
00:29:52.945 --> 00:29:56.485
How can you be collecting some data on what is really helpful

420
00:29:57.409 --> 00:29:59.990
to support your energy and to signal safety?

421
00:30:04.289 --> 00:30:09.029
I'm just taking a minute. And if you want to share in the chat, I'd love to hear if

422
00:30:09.465 --> 00:30:15.485
there are any things that maybe you didn't initially think about that you're realizing may have been contributing

423
00:30:16.184 --> 00:30:16.845
to your,

424
00:30:17.785 --> 00:30:19.085
nervous system state.

425
00:30:57.720 --> 00:30:58.460
So now

426
00:30:58.919 --> 00:31:00.220
looking at that list

427
00:31:01.000 --> 00:31:01.980
that you have

428
00:31:03.080 --> 00:31:12.575
or just in general, think about what is right now is something that is causing stress, that's feeling like a challenge, anything that you'd like to

429
00:31:12.955 --> 00:31:14.655
feel different about.

430
00:31:16.075 --> 00:31:21.455
Yeah. You'd prefer quiet. And, yeah, there's so much noise at work. There is. And that's really

431
00:31:22.080 --> 00:31:22.580
important.

432
00:31:22.880 --> 00:31:25.220
That's really helpful to be aware of

433
00:31:25.919 --> 00:31:30.179
because even thinking about, like, can you have some noise canceling headphones?

434
00:31:30.320 --> 00:31:31.539
Can you give yourself

435
00:31:31.919 --> 00:31:32.580
some time

436
00:31:33.360 --> 00:31:38.745
to have some moments of peace? Maybe while you're doing some records, you can put that on because

437
00:31:39.285 --> 00:31:45.465
that can signal so much safety and just give your nervous system a moment just to take a deep breath

438
00:31:45.924 --> 00:31:49.720
when you're aware of what can feel like a break.

439
00:31:51.779 --> 00:31:52.840
So FasterEFT

440
00:31:53.539 --> 00:31:55.080
is, like, my secret weapon,

441
00:31:55.460 --> 00:32:00.360
and I hope that you'll think that too. So it's an amazing way of

442
00:32:00.815 --> 00:32:05.155
releasing and let it letting go of stress that you don't wanna hold on to.

443
00:32:05.615 --> 00:32:07.875
If you have something that

444
00:32:08.175 --> 00:32:11.555
happened in your day that you're having a hard time

445
00:32:11.934 --> 00:32:17.389
letting go of, your mind just keeps replaying, or if you have something in the future that you are

446
00:32:17.769 --> 00:32:18.830
worrying about,

447
00:32:19.450 --> 00:32:24.830
this is perfect. It really helps to shift the way that you are feeling about it.

448
00:32:25.370 --> 00:32:29.470
So I'd recommend pick picking one thing right now that

449
00:32:30.095 --> 00:32:31.635
is causing some stress,

450
00:32:32.655 --> 00:32:37.075
and I'm gonna walk you through. We're gonna do three rounds of this. And

451
00:32:37.455 --> 00:32:40.515
EFT stands for emotional freedom technique.

452
00:32:40.975 --> 00:32:45.890
It involves just tapping on different calming acupressure points on your body.

453
00:32:46.830 --> 00:32:49.730
And you're just gonna say, I release and let this go.

454
00:32:50.670 --> 00:32:54.210
So you can tap along with me. So you start just

455
00:32:54.590 --> 00:32:56.210
right at the top of your head.

456
00:32:57.550 --> 00:32:58.290
Just thinking,

457
00:32:58.670 --> 00:32:59.330
I release

458
00:32:59.755 --> 00:33:00.575
and let this

459
00:33:03.835 --> 00:33:04.335
go.

460
00:33:04.635 --> 00:33:08.015
And then you're going to tap right in between your eyebrows.

461
00:33:12.395 --> 00:33:14.735
I release and let this go.

462
00:33:18.100 --> 00:33:23.160
And you're gonna tap right outside your eyebrow or your eye where you can feel the bone.

463
00:33:25.780 --> 00:33:28.040
I release and let this go.

464
00:33:31.305 --> 00:33:34.125
Tapping right below your eye where you feel the bone.

465
00:33:37.785 --> 00:33:39.885
I release and let this go.

466
00:33:44.190 --> 00:33:45.730
Tapping on your collarbone.

467
00:33:47.230 --> 00:33:47.730
I

468
00:33:49.230 --> 00:33:49.730
release

469
00:33:50.030 --> 00:33:51.410
and let this go.

470
00:33:54.190 --> 00:33:57.570
And then just hold on to your wrist and take a breath in

471
00:34:00.304 --> 00:34:03.284
and slowly exhale twice the amount of time.

472
00:34:07.345 --> 00:34:08.885
And then we're gonna go again.

473
00:34:10.625 --> 00:34:12.885
Just tapping on the top of your head.

474
00:34:14.360 --> 00:34:20.140
For those in fight mode, I release and let this shit go. Whatever you need to say, that feels good.

475
00:34:23.080 --> 00:34:24.780
Tapping between your eyebrows.

476
00:34:25.960 --> 00:34:27.980
I release and let this go.

477
00:34:32.574 --> 00:34:35.635
Pain right outside your eye where you feel the bone.

478
00:34:41.214 --> 00:34:44.594
Tapping right below your eye where you feel the bone.

479
00:34:46.520 --> 00:34:48.380
I release and let this

480
00:34:51.960 --> 00:34:53.500
go. It's hopping on your collarbone.

481
00:34:57.400 --> 00:34:59.420
And then release and let this go,

482
00:35:01.155 --> 00:35:03.815
noticing if your body maybe yawns,

483
00:35:04.755 --> 00:35:06.775
any sign that's feeling good.

484
00:35:07.715 --> 00:35:11.015
And then holding on to your wrist and taking a breath in

485
00:35:13.475 --> 00:35:16.455
and slowly exhale twice the amount of time.

486
00:35:20.650 --> 00:35:21.390
And noticing

487
00:35:21.690 --> 00:35:23.230
how things may be shifting,

488
00:35:23.609 --> 00:35:28.109
thinking back to that thing, maybe when you think about it, it feels a little bit more neutral.

489
00:35:28.569 --> 00:35:30.349
And we'll do one more round.

490
00:35:32.785 --> 00:35:33.285
And

491
00:35:33.985 --> 00:35:35.445
this is also something

492
00:35:35.905 --> 00:35:38.165
so it's great if you use it

493
00:35:38.465 --> 00:35:43.125
as soon as you wake up in the morning if you're already feeling overwhelmed doing a round of this.

494
00:35:43.745 --> 00:35:45.445
Tap right in between your eyebrows.

495
00:35:46.700 --> 00:35:51.200
It is also great right before going to bed. And if you are

496
00:35:51.579 --> 00:35:52.400
doing it

497
00:35:52.700 --> 00:35:54.000
as you go to bed,

498
00:35:55.579 --> 00:35:59.279
you can also tap slower. So tapping right outside your eye.

499
00:36:00.255 --> 00:36:02.434
Because if you're having a hard time sleeping,

500
00:36:03.855 --> 00:36:05.154
it's often because

501
00:36:06.255 --> 00:36:10.035
your everything is sped up. Your thoughts are fast. Right?

502
00:36:10.734 --> 00:36:14.035
And in order to fall asleep, things have to slow down.

503
00:36:14.960 --> 00:36:19.059
And so maybe you're imagining just slowing that tapping down.

504
00:36:20.000 --> 00:36:21.700
Tap right below your eye.

505
00:36:23.279 --> 00:36:25.299
And so even if you are

506
00:36:25.920 --> 00:36:26.660
in bed,

507
00:36:27.085 --> 00:36:28.385
you don't even necessarily

508
00:36:28.685 --> 00:36:30.465
have to tap, but you can imagine

509
00:36:31.485 --> 00:36:33.585
if you were tapping really slow.

510
00:36:34.845 --> 00:36:36.625
Because right now, just noticing

511
00:36:38.285 --> 00:36:39.505
how does it feel,

512
00:36:39.890 --> 00:36:41.990
how does it sound as you do this

513
00:36:43.490 --> 00:36:45.270
so that you can repeat it

514
00:36:45.970 --> 00:36:47.110
going to your collarbone

515
00:36:48.050 --> 00:36:49.350
even as you're sleeping.

516
00:36:51.730 --> 00:36:55.030
And then you can just hold on to your wrist and take a breath in

517
00:36:57.335 --> 00:37:00.234
and slowly exhaling twice the amount of time.

518
00:37:05.015 --> 00:37:11.115
And let me know if you notice any shift, if your nervous system liked that in the chat.

519
00:37:18.990 --> 00:37:19.970
So now

520
00:37:20.510 --> 00:37:21.250
think about

521
00:37:22.510 --> 00:37:27.315
what was something today that felt hard or stressful or overwhelming.

522
00:37:29.055 --> 00:37:33.395
And take a moment to think what did you learn from that.

523
00:37:36.015 --> 00:37:36.515
Because,

524
00:37:37.055 --> 00:37:37.555
really,

525
00:37:38.960 --> 00:37:41.059
the biggest growth happens

526
00:37:41.839 --> 00:37:44.260
in those hard moments. Right?

527
00:37:44.799 --> 00:37:45.299
But

528
00:37:45.760 --> 00:37:53.539
it only becomes a problem when we stay stuck if we either just keep pushing through but don't really acknowledge it or if we judge ourselves.

529
00:37:54.645 --> 00:38:00.425
But instead, if you look at a challenge or something that was hard or even a mistake and you think, okay.

530
00:38:01.125 --> 00:38:02.105
What did I

531
00:38:02.485 --> 00:38:04.745
learn from this that I can

532
00:38:05.045 --> 00:38:06.105
take with me

533
00:38:06.510 --> 00:38:09.010
tomorrow? How did this help me to grow?

534
00:38:09.070 --> 00:38:15.090
How was this a practice rep for when I'm going to be even better at this thing because we can't be

535
00:38:15.950 --> 00:38:18.690
experts at something without first being a beginner?

536
00:38:19.855 --> 00:38:21.395
So just take a moment

537
00:38:22.175 --> 00:38:24.755
to think about, was there something stressful today,

538
00:38:27.695 --> 00:38:31.315
something hard, something that didn't go as planned, and what can you

539
00:38:32.095 --> 00:38:34.515
learn from it so that you could make an adjustment

540
00:38:35.430 --> 00:38:37.130
that's going to help you in the future.

541
00:38:41.750 --> 00:38:44.650
And this is really the biggest

542
00:38:45.109 --> 00:38:45.609
success.

543
00:38:46.230 --> 00:38:46.730
Right?

544
00:39:11.760 --> 00:39:12.980
Love the Nokia appearance.

545
00:39:23.585 --> 00:39:26.964
And this is another thing I highly recommend.

546
00:39:27.025 --> 00:39:31.220
Like, at the end of the day, if you're having those days where you're just like, oh, man.

547
00:39:31.220 --> 00:39:36.839
I didn't get nearly as much as I wanted to done or that just, like, beating yourself up,

548
00:39:37.940 --> 00:39:39.400
just use that

549
00:39:39.700 --> 00:39:41.299
to your advantage. Think, okay.

550
00:39:41.299 --> 00:39:46.775
Well, what contributed to me not being able to do everything on my list? Was I

551
00:39:47.395 --> 00:39:52.055
being overly ambitious? Was that just not realistic and I was putting too much on my plate?

552
00:39:52.835 --> 00:39:57.095
Was there something that happened earlier, and can I make an adjustment?

553
00:39:57.315 --> 00:40:01.280
What happened in my morning? What did I get distracted

554
00:40:01.900 --> 00:40:02.400
doing?

555
00:40:02.700 --> 00:40:04.800
And what am I gonna do tomorrow?

556
00:40:05.420 --> 00:40:07.440
That is something that I can try.

557
00:40:07.740 --> 00:40:12.080
Remembering that this is all an experiment, and you don't have to know the right answer.

558
00:40:12.525 --> 00:40:18.625
You just don't wanna get caught doing the same things or feeling experiencing the same stressors every day.

559
00:40:19.085 --> 00:40:20.224
If you're noticing,

560
00:40:20.525 --> 00:40:21.025
okay.

561
00:40:21.405 --> 00:40:25.105
I'm ending the day in fight mode. Okay. What things contributed?

562
00:40:25.405 --> 00:40:27.180
What was the thing that felt hard?

563
00:40:27.260 --> 00:40:31.839
Now what do I wanna adjust so that tomorrow I'm at least doing something a little bit differently,

564
00:40:32.300 --> 00:40:36.000
then you don't get stuck on that hamster wheel that feels

565
00:40:36.460 --> 00:40:36.960
exhausting.

566
00:40:41.184 --> 00:40:43.444
And so if you are having that

567
00:40:43.744 --> 00:40:45.845
unhelpful thought coming up that

568
00:40:46.145 --> 00:40:47.204
in that negative

569
00:40:47.505 --> 00:40:54.325
voice, kinda like a mean girl on your shoulder that's trying to tell you you didn't have any wins or you haven't been doing anything right,

570
00:40:54.890 --> 00:40:56.590
then that is your inner critic.

571
00:40:57.130 --> 00:41:02.410
It is helpful to name your inner critic so that it's easier just to call it out.

572
00:41:02.410 --> 00:41:07.070
I like to call mine b k for buzzkill because that's what she does when she shows up.

573
00:41:07.745 --> 00:41:10.085
And a simple way to quiet

574
00:41:10.385 --> 00:41:10.885
that

575
00:41:11.185 --> 00:41:11.685
voice

576
00:41:12.305 --> 00:41:15.525
is simply by rubbing rubbing your fingertips together

577
00:41:16.145 --> 00:41:18.725
and really paying attention to the pressure needed

578
00:41:19.185 --> 00:41:20.965
to feel the ridges.

579
00:41:23.170 --> 00:41:27.110
And the reason why that works is because that unhelpful

580
00:41:27.490 --> 00:41:27.990
negative

581
00:41:28.290 --> 00:41:29.350
internal dialogue

582
00:41:29.890 --> 00:41:32.710
comes from a part of your brain called the default mode network.

583
00:41:33.585 --> 00:41:37.845
And when you do something simple, just tuning into any of your senses,

584
00:41:38.625 --> 00:41:39.685
something external,

585
00:41:40.224 --> 00:41:43.925
that activates a different circuit in your brain called the task positive network.

586
00:41:44.385 --> 00:41:49.660
And those two are like a seesaw. And so if you were activating this, it is decreasing

587
00:41:49.960 --> 00:41:51.900
the activity, turning down the volume

588
00:41:52.280 --> 00:41:53.579
of that unhelpful

589
00:41:54.200 --> 00:41:55.020
inner critic.

590
00:41:56.520 --> 00:42:00.940
So it also works if you are havening, if you are just really focusing on the feeling.

591
00:42:01.265 --> 00:42:05.605
If you go to go for a walk and you're listening to birds, if you're trying to fall asleep,

592
00:42:05.985 --> 00:42:07.445
maybe you're listening to

593
00:42:07.825 --> 00:42:08.325
music,

594
00:42:08.625 --> 00:42:14.880
or you can just be rubbing your fingertips together, that can help to quiet that voice that may be keeping you up.

595
00:42:17.759 --> 00:42:18.259
Alright.

596
00:42:20.160 --> 00:42:21.299
So now

597
00:42:21.599 --> 00:42:24.099
let's do a little bit of a meditation

598
00:42:24.480 --> 00:42:27.279
so that you can connect with your inner wisdom.

599
00:42:27.279 --> 00:42:31.285
You've been doing a lot thinking consciously, but let's see what

600
00:42:32.065 --> 00:42:34.085
inner wisdom you already have.

601
00:42:34.785 --> 00:42:36.085
So for this,

602
00:42:36.465 --> 00:42:41.045
think about some kind of challenge or something that you would like some guidance on.

603
00:42:43.430 --> 00:42:50.410
And if you don't think meditating is for you, if it's felt hard in the past, just stay curious and open to this.

604
00:42:51.029 --> 00:42:54.390
Just you know, your mind may wander. That's completely normal.

605
00:42:54.390 --> 00:42:57.849
You're not supposed to have a clear mind. I'll be guiding you through,

606
00:42:58.635 --> 00:43:03.775
exactly what to do and just stay open to what this experiments could offer for you.

607
00:43:06.075 --> 00:43:08.655
And we're gonna start in kind of a fun way.

608
00:43:09.035 --> 00:43:09.535
So

609
00:43:11.210 --> 00:43:13.549
start rubbing your hands together

610
00:43:13.849 --> 00:43:15.630
just to warm them up a little bit.

611
00:43:18.410 --> 00:43:18.910
And

612
00:43:19.609 --> 00:43:20.829
just look at your hands

613
00:43:21.690 --> 00:43:22.190
and

614
00:43:22.569 --> 00:43:23.869
look at them with curiosity,

615
00:43:25.345 --> 00:43:30.485
looking at them in a way that you have never looked at them before.

616
00:43:32.945 --> 00:43:34.485
What have you never noticed?

617
00:43:40.560 --> 00:43:42.500
And now shifting your awareness

618
00:43:42.800 --> 00:43:44.100
to the space

619
00:43:44.400 --> 00:43:45.700
around your hands.

620
00:43:49.200 --> 00:43:50.100
Bring your awareness

621
00:43:50.480 --> 00:43:50.980
to

622
00:43:51.440 --> 00:43:55.380
the space in between your pinky and ring finger.

623
00:44:00.315 --> 00:44:01.295
Bringing your awareness

624
00:44:01.755 --> 00:44:02.414
in between

625
00:44:02.954 --> 00:44:05.375
your ring finger and middle finger,

626
00:44:10.299 --> 00:44:12.000
Noticing the space between

627
00:44:12.539 --> 00:44:15.920
your middle finger and your ring finger

628
00:44:21.500 --> 00:44:23.519
and the space between your

629
00:44:23.819 --> 00:44:24.559
ring finger

630
00:44:25.255 --> 00:44:26.075
and your thumb

631
00:44:30.935 --> 00:44:32.555
and bringing your awareness

632
00:44:33.575 --> 00:44:34.075
to

633
00:44:34.375 --> 00:44:36.955
the space all around your hands.

634
00:44:41.820 --> 00:44:42.480
The space

635
00:44:42.780 --> 00:44:45.200
between your hands and the ceiling,

636
00:44:51.100 --> 00:44:53.120
the space between your hands

637
00:44:53.795 --> 00:44:54.615
and the floor

638
00:45:00.115 --> 00:45:03.175
and just becoming aware of all the space

639
00:45:03.475 --> 00:45:04.375
around you.

640
00:45:08.920 --> 00:45:10.620
And maybe your eyelids,

641
00:45:11.000 --> 00:45:13.980
you allow it to get heavy and to close your eyes,

642
00:45:16.280 --> 00:45:17.420
resting your

643
00:45:18.520 --> 00:45:21.020
hands on your lap or wherever it's comfortable.

644
00:45:25.905 --> 00:45:26.885
And noticing

645
00:45:27.265 --> 00:45:28.005
the space

646
00:45:28.625 --> 00:45:29.125
between

647
00:45:29.825 --> 00:45:30.645
each breath.

648
00:45:34.464 --> 00:45:35.525
There's a space

649
00:45:36.360 --> 00:45:36.860
between

650
00:45:38.360 --> 00:45:38.860
the

651
00:45:39.240 --> 00:45:39.740
inhale

652
00:45:40.360 --> 00:45:41.820
and the moment you exhale

653
00:45:45.480 --> 00:45:46.860
and space between

654
00:45:47.480 --> 00:45:47.980
each

655
00:45:48.440 --> 00:45:48.940
exhale

656
00:45:49.655 --> 00:45:50.315
and inhale.

657
00:45:57.655 --> 00:45:59.115
And noticing the space

658
00:45:59.415 --> 00:46:00.075
in between

659
00:46:01.095 --> 00:46:02.234
each thought.

660
00:46:09.690 --> 00:46:14.590
And allowing the sound of my voice to help you to deepen into relaxation.

661
00:46:19.335 --> 00:46:19.835
Now

662
00:46:20.375 --> 00:46:21.755
bringing your awareness

663
00:46:22.055 --> 00:46:22.555
to

664
00:46:23.654 --> 00:46:25.115
the crown of your head

665
00:46:26.295 --> 00:46:28.075
and imagining a wave

666
00:46:28.454 --> 00:46:29.275
of relaxation,

667
00:46:30.470 --> 00:46:32.250
allowing that to soften.

668
00:46:36.150 --> 00:46:37.049
Your awareness

669
00:46:37.349 --> 00:46:37.849
to

670
00:46:38.549 --> 00:46:39.530
your forehead,

671
00:46:40.950 --> 00:46:42.170
allowing it to

672
00:46:42.549 --> 00:46:44.250
release tension, relax.

673
00:46:50.435 --> 00:46:50.935
Relaxing

674
00:46:51.635 --> 00:46:54.135
the little muscles around your eye,

675
00:46:55.315 --> 00:46:56.135
your eyes,

676
00:47:02.090 --> 00:47:04.110
Allowing your tongue to relax

677
00:47:08.970 --> 00:47:10.110
and your jaw,

678
00:47:11.690 --> 00:47:13.870
imagining a wave of relaxation.

679
00:47:15.995 --> 00:47:20.655
Maybe you want to shift it a little bit, just releasing any tension it had been carrying.

680
00:47:23.115 --> 00:47:25.455
And imagining a wave of relaxation

681
00:47:26.075 --> 00:47:27.135
from your head

682
00:47:27.930 --> 00:47:29.230
down to your neck,

683
00:47:32.650 --> 00:47:33.869
allowing the relaxation

684
00:47:34.170 --> 00:47:35.790
to extend to your shoulders

685
00:47:40.275 --> 00:47:41.895
And down your arms,

686
00:47:44.674 --> 00:47:45.174
imagining

687
00:47:46.194 --> 00:47:46.694
stress

688
00:47:47.075 --> 00:47:50.214
that had been there releasing through your fingertips.

689
00:47:55.100 --> 00:47:57.760
Your awareness to your chest

690
00:47:58.140 --> 00:47:58.960
and imagining

691
00:47:59.340 --> 00:47:59.840
relaxation

692
00:48:00.300 --> 00:48:01.040
and softening,

693
00:48:05.500 --> 00:48:06.000
imagining

694
00:48:06.540 --> 00:48:07.040
relaxation

695
00:48:07.660 --> 00:48:08.320
in your

696
00:48:08.620 --> 00:48:09.120
abdomen.

697
00:48:13.755 --> 00:48:16.015
I'm feeling a wave of relaxation

698
00:48:17.035 --> 00:48:18.095
from your head

699
00:48:18.715 --> 00:48:21.135
all the way down into your pelvis,

700
00:48:23.720 --> 00:48:24.220
imagining

701
00:48:24.599 --> 00:48:30.300
that wherever your focus still goes, it brings relaxation and release.

702
00:48:33.720 --> 00:48:35.339
And feeling relaxation

703
00:48:35.960 --> 00:48:37.260
down your legs

704
00:48:39.905 --> 00:48:40.965
to your feet

705
00:48:41.905 --> 00:48:42.885
and your toes.

706
00:48:48.625 --> 00:48:50.085
And your body and unconscious

707
00:48:50.530 --> 00:48:54.310
are aware of so much more than your conscious mind.

708
00:48:56.210 --> 00:48:59.590
And in this state, you can connect with that

709
00:49:00.210 --> 00:49:01.030
inner wisdom.

710
00:49:03.490 --> 00:49:04.710
And you really have

711
00:49:05.535 --> 00:49:06.355
three brains.

712
00:49:08.575 --> 00:49:09.075
There's

713
00:49:09.375 --> 00:49:10.194
the brain

714
00:49:10.494 --> 00:49:11.315
in your skull,

715
00:49:13.214 --> 00:49:16.595
the second brain, the brain in your gut,

716
00:49:18.710 --> 00:49:24.970
and the third brain, the brain in your heart, which has so many neurons all on its own.

717
00:49:27.829 --> 00:49:29.609
So tuning into your

718
00:49:29.910 --> 00:49:30.410
gut,

719
00:49:31.685 --> 00:49:36.025
what does your gut know about how to overcome

720
00:49:37.445 --> 00:49:38.744
that challenge?

721
00:49:42.965 --> 00:49:44.744
And staying open and curious,

722
00:49:46.740 --> 00:49:49.160
not trying to force the right answer.

723
00:49:50.420 --> 00:49:52.120
Just being open to

724
00:49:53.540 --> 00:49:54.680
what comes up.

725
00:49:55.780 --> 00:49:56.680
It may be

726
00:49:57.300 --> 00:49:59.640
a thought, a feeling, a symbol,

727
00:50:00.675 --> 00:50:01.335
an image,

728
00:50:02.435 --> 00:50:03.655
or something else?

729
00:50:07.555 --> 00:50:09.495
What does your gut know?

730
00:50:26.535 --> 00:50:29.515
The beautiful thing about the unconscious

731
00:50:29.895 --> 00:50:31.115
is that it continues

732
00:50:31.415 --> 00:50:32.075
to work.

733
00:50:33.974 --> 00:50:34.795
And so

734
00:50:35.815 --> 00:50:36.954
even if

735
00:50:37.895 --> 00:50:39.355
you don't get a message

736
00:50:40.295 --> 00:50:41.115
right away,

737
00:50:41.870 --> 00:50:43.650
it may come to you in

738
00:50:44.590 --> 00:50:45.330
the shower

739
00:50:46.910 --> 00:50:48.210
or on a walk

740
00:50:49.230 --> 00:50:50.290
or in your sleep.

741
00:50:53.550 --> 00:50:54.450
Bringing your

742
00:50:54.750 --> 00:50:55.250
awareness

743
00:50:55.710 --> 00:50:57.090
to your heart.

744
00:50:59.305 --> 00:51:01.245
What does your heart know

745
00:51:03.385 --> 00:51:05.565
about how to overcome this challenge?

746
00:51:15.400 --> 00:51:17.339
You may put a hand on your heart

747
00:51:17.960 --> 00:51:19.260
if it feels right,

748
00:51:21.800 --> 00:51:22.940
staying open.

749
00:51:43.680 --> 00:51:46.740
And then bringing your awareness to your mind.

750
00:51:48.800 --> 00:51:50.100
What does your mind

751
00:51:51.360 --> 00:51:51.860
know

752
00:51:52.640 --> 00:51:54.420
about how to overcome this?

753
00:51:58.135 --> 00:51:58.955
The unconscious,

754
00:52:00.055 --> 00:52:01.515
the part of you that

755
00:52:02.695 --> 00:52:05.035
is aware of so much more.

756
00:52:28.905 --> 00:52:30.365
And then when that feels

757
00:52:31.545 --> 00:52:32.045
complete,

758
00:52:32.345 --> 00:52:38.845
knowing that your unconscious is going to be continuing to work and may continue to

759
00:52:39.630 --> 00:52:40.289
give you

760
00:52:40.670 --> 00:52:42.130
messages and guidance

761
00:52:43.230 --> 00:52:44.690
throughout your day and week.

762
00:52:46.109 --> 00:52:47.490
You may want to

763
00:52:49.150 --> 00:52:49.650
stretch

764
00:52:51.230 --> 00:52:53.250
and slowly open your eyes.

765
00:53:00.565 --> 00:53:03.065
You can take a minute just to

766
00:53:04.085 --> 00:53:07.785
write down if there's anything that came up that you want to remember.

767
00:53:08.859 --> 00:53:10.480
You're welcome to

768
00:53:11.180 --> 00:53:12.880
share it in the chat as well.

769
00:53:23.305 --> 00:53:25.405
And if your mind was distracted

770
00:53:25.785 --> 00:53:29.965
and it felt hard, that's okay too. You can share that as well.

771
00:53:31.225 --> 00:53:33.645
It's all just really valuable information.

772
00:53:41.609 --> 00:53:43.710
And I will pass it on to

773
00:53:44.010 --> 00:53:44.510
Victoria

774
00:53:44.890 --> 00:53:46.750
for lovely yoga flow.

775
00:53:51.345 --> 00:53:53.424
Oh, you're mute muted. Let me

776
00:53:55.105 --> 00:53:56.484
Thank you for that. Sorry.

777
00:53:56.785 --> 00:53:58.325
That was a lovely meditation,

778
00:53:58.625 --> 00:53:59.125
y'all.

779
00:54:01.820 --> 00:54:06.000
So what I love so much about yoga or just about movement

780
00:54:06.300 --> 00:54:11.100
is as long as you have a body, you can do it. K? So there's no special props.

781
00:54:11.100 --> 00:54:15.105
You don't need a yoga mat. You literally can do this where you're at.

782
00:54:15.585 --> 00:54:21.605
If you have a small area where you can stand up, I'll encourage y'all to just come to your feet for a second.

783
00:54:22.305 --> 00:54:23.445
I'm going to try

784
00:54:24.625 --> 00:54:30.244
to negotiate with my computer to get my small five foot three frame all in it. Okay?

785
00:54:31.070 --> 00:54:32.530
But we're gonna go through

786
00:54:33.310 --> 00:54:35.730
a little yoga practice tonight. Okay?

787
00:54:36.110 --> 00:54:38.130
And this is going to be

788
00:54:38.430 --> 00:54:40.050
a more restorative practice.

789
00:54:40.350 --> 00:54:44.130
So we're gonna get together to do some moon salutations.

790
00:54:45.325 --> 00:54:47.345
For those who are familiar with yoga,

791
00:54:48.605 --> 00:54:49.505
sun salutations

792
00:54:50.045 --> 00:54:55.105
are what is predominantly taught in the yoga practice, and they are energizing.

793
00:54:55.965 --> 00:54:58.225
It's more of a workout,

794
00:54:59.030 --> 00:55:00.730
whereas moon salutations

795
00:55:01.510 --> 00:55:02.330
are restorative.

796
00:55:03.270 --> 00:55:08.970
So now that we're winding down for the evening, we're taking that wonderful energy from that

797
00:55:09.750 --> 00:55:10.970
delicious meditation.

798
00:55:11.590 --> 00:55:13.530
I want you all to come to your feet,

799
00:55:14.165 --> 00:55:17.145
and I want you to just stand in your natural position.

800
00:55:17.685 --> 00:55:18.185
K?

801
00:55:20.805 --> 00:55:24.744
And I want you to feel how your toes are placed on the ground,

802
00:55:26.450 --> 00:55:29.750
how the balls of your feet are contacting to the ground,

803
00:55:31.730 --> 00:55:32.789
how the arch

804
00:55:34.369 --> 00:55:35.349
isn't touching,

805
00:55:36.529 --> 00:55:38.309
and how your seals are planted.

806
00:55:40.695 --> 00:55:45.415
And now I want you to take a deep sweeping breath. Okay?

807
00:55:45.415 --> 00:55:48.475
So a little bit of a squat as we come up and breathe in

808
00:55:50.935 --> 00:55:53.255
and come right back down to where you were.

809
00:55:53.255 --> 00:56:00.450
But this time, instead of your natural position, I want you to stand up straighter with your shoulders back,

810
00:56:01.070 --> 00:56:03.810
your core engaged, and your tail tucked.

811
00:56:04.590 --> 00:56:06.050
Your strong feet

812
00:56:06.535 --> 00:56:10.075
strong enough to where you can pull up your toesies and wiggle them.

813
00:56:11.415 --> 00:56:14.155
This is called mountain. This is where it will begin.

814
00:56:14.375 --> 00:56:17.515
And just like a mountain, we are strong and we are capable.

815
00:56:18.695 --> 00:56:19.195
Alright.

816
00:56:19.815 --> 00:56:20.315
So

817
00:56:21.030 --> 00:56:23.290
big breath in. Sweep your arms up.

818
00:56:25.510 --> 00:56:28.810
And I want you to just stand in this for a second.

819
00:56:29.830 --> 00:56:34.855
Make that five foot frame feel six foot. Just big stretch. Okay?

820
00:56:36.755 --> 00:56:43.415
Now I want you to take your hands, and I want you to plant your pointer fingers together and your thumbs together,

821
00:56:43.795 --> 00:56:47.575
encircling your other fingers as if you they are in a gun.

822
00:56:48.460 --> 00:56:48.960
Okay.

823
00:56:49.420 --> 00:56:52.960
And from here, we're going to start our moon salutation

824
00:56:53.980 --> 00:56:55.520
by bending to the right

825
00:56:55.820 --> 00:57:01.845
simply with your thorax. So your hips and your lower body stays exactly where it's supposed to.

826
00:57:04.484 --> 00:57:05.945
Breathe in through your nose

827
00:57:08.244 --> 00:57:09.705
and out through your mouth.

828
00:57:10.405 --> 00:57:18.609
This is called an ujjayi breath, and it's even better if you can actually get the back of your vocal cords to kind of be a little audible.

829
00:57:18.910 --> 00:57:19.890
So breathe in.

830
00:57:25.390 --> 00:57:28.369
Very, very powerful breath. Now one more.

831
00:57:31.925 --> 00:57:35.305
Alright. Come back to center. Keep your arms in position.

832
00:57:36.245 --> 00:57:39.225
Big breath for prep, and we're gonna bend to the left.

833
00:57:42.420 --> 00:57:46.839
Notice how your left side and your right side may not feel the same.

834
00:57:47.859 --> 00:57:49.560
Notice how the breathing

835
00:57:50.020 --> 00:57:52.760
might concentrate to different areas of your body.

836
00:57:54.339 --> 00:57:55.960
Now one more big breath in

837
00:57:58.515 --> 00:57:59.655
and send it out.

838
00:58:01.155 --> 00:58:05.715
Now I want you all to come into star pose. Star pose sounds like what it is.

839
00:58:05.715 --> 00:58:10.935
So your arms and your legs are out, and your head is the center of the star, and you are the star, guys.

840
00:58:11.450 --> 00:58:14.350
This is a very powerful pose. So you're actively

841
00:58:14.650 --> 00:58:18.830
pushing your body down and up. You're stretching, and you're engaging.

842
00:58:19.770 --> 00:58:22.970
And now from star, we're gonna honor the moon.

843
00:58:22.970 --> 00:58:25.790
We're gonna honor ourselves, and we're gonna honor our bodies.

844
00:58:25.925 --> 00:58:28.744
We're coming to a very powerful position here. Okay?

845
00:58:29.205 --> 00:58:31.224
So we're gonna breathe in,

846
00:58:32.244 --> 00:58:33.845
and we're gonna come to goddess.

847
00:58:33.845 --> 00:58:38.665
Now goddess is a big girl squat with big girl t arms just like a goalpost.

848
00:58:39.450 --> 00:58:42.590
Seems easy enough, and then you're sitting here for a second.

849
00:58:43.290 --> 00:58:46.990
And you might wanna sway left, right. Do what feels good.

850
00:58:47.450 --> 00:58:52.605
Yoga's practice and just like our veterinary careers, it's about what feels good to you and what's right.

851
00:58:52.605 --> 00:58:55.345
It's not about what everyone else said is right.

852
00:58:56.845 --> 00:58:57.665
Breathe in.

853
00:58:59.244 --> 00:59:00.865
Breathe out. Deep breath.

854
00:59:01.325 --> 00:59:03.585
Try to get a little deeper into your pose.

855
00:59:04.605 --> 00:59:07.585
Remember, yoga is not about flexibility. It's about movement.

856
00:59:07.970 --> 00:59:11.670
It's about alignment. It's about breathing. It's about feeling good.

857
00:59:12.369 --> 00:59:15.910
Alright. On your next big breath, we're gonna come right back up to star.

858
00:59:18.289 --> 00:59:18.789
Beautiful.

859
00:59:20.345 --> 00:59:22.045
Good job, guys. Alright.

860
00:59:22.345 --> 00:59:28.744
Now this is the tricky part because your left and my left are different, but just do what feels right and make sure you do it on both sides.

861
00:59:28.744 --> 00:59:29.244
Okay?

862
00:59:29.785 --> 00:59:33.645
So from here, we're gonna take our arms down as such. Okay?

863
00:59:34.350 --> 00:59:35.250
I like to

864
00:59:35.550 --> 00:59:40.290
keep my thorax completely straight, my hips aligned, my arms are straight,

865
00:59:40.590 --> 00:59:44.850
and then I'm going to look over to my left hand over my middle finger.

866
00:59:45.230 --> 00:59:50.715
And keeping that all straight, I'm only gonna hinge forward as such. Okay?

867
00:59:52.135 --> 00:59:55.915
And then we're coming into a side angle. Some people call this triangle.

868
00:59:56.695 --> 00:59:58.315
Makes sense based on position.

869
01:00:00.055 --> 01:00:02.395
Even better if you can look up to your hand.

870
01:00:02.930 --> 01:00:06.550
But notice how those same feet that you grounded in your practice

871
01:00:07.410 --> 01:00:10.230
maybe betraying you a little bit. That's okay.

872
01:00:10.770 --> 01:00:14.710
Life ebbs and flows, and it's our job to just stay with it.

873
01:00:15.965 --> 01:00:18.465
Beautiful. Now remember with this position,

874
01:00:18.765 --> 01:00:20.465
the goal isn't to get low.

875
01:00:21.245 --> 01:00:22.785
The goal is to be flat.

876
01:00:23.565 --> 01:00:27.905
So where is your body when your core is tucked in, when you're engaged,

877
01:00:28.460 --> 01:00:30.160
and when your arm is straight up.

878
01:00:30.779 --> 01:00:32.000
Take one more breath

879
01:00:33.980 --> 01:00:37.740
and position yourself same leg. We're gonna come into what's called pyramid.

880
01:00:37.740 --> 01:00:40.319
So you twist your body so that your feet

881
01:00:40.665 --> 01:00:44.605
are basically like skis. They're both parallel and facing forward.

882
01:00:45.385 --> 01:00:48.445
And then you're going to hinge from your hips

883
01:00:50.185 --> 01:00:51.545
slowly with your breath.

884
01:00:51.545 --> 01:00:56.410
I like to keep my hands on my hips to make sure that one's not popping up, one's not popping down.

885
01:00:56.869 --> 01:01:01.930
And you're gonna come to a comfortable place on the ground with your hands down.

886
01:01:03.910 --> 01:01:04.410
Another

887
01:01:04.790 --> 01:01:09.049
falsehood that people believe we should be, nose to knees.

888
01:01:09.585 --> 01:01:14.805
And maybe that's in your practice. But if it's not, we're just looking for angles, guys.

889
01:01:15.185 --> 01:01:18.405
We're all anonymous. We all know how the body should move.

890
01:01:19.665 --> 01:01:24.165
So lean into this delicious stretch. Give me another good two breaths. Okay?

891
01:01:29.880 --> 01:01:31.100
From here, I'm in.

892
01:01:31.480 --> 01:01:33.580
We're gonna go into a low lunge.

893
01:01:34.200 --> 01:01:40.815
So for those who aren't aware, low lunge is what we would have called a runner's lunge back in

894
01:01:41.275 --> 01:01:42.575
PE class. Okay?

895
01:01:42.955 --> 01:01:44.895
So our left knee is up.

896
01:01:44.955 --> 01:01:52.255
We're in a squatted position or a lunge position with our left, and then our right leg is fully extended back and on the balls of our toes.

897
01:01:53.170 --> 01:01:55.910
From here, you can have several hand fixed.

898
01:01:56.450 --> 01:01:58.310
You can have your hands on the floor.

899
01:01:59.330 --> 01:02:04.230
Or if you wanna make this a little bit more of an active position, I encourage you to come up

900
01:02:04.610 --> 01:02:06.070
using your core strength

901
01:02:06.375 --> 01:02:07.115
and notice

902
01:02:07.495 --> 01:02:09.915
my hands are floating a little bit. So

903
01:02:10.215 --> 01:02:13.435
this is actually an even more difficult position that oftentimes

904
01:02:13.735 --> 01:02:14.875
people wanna fight.

905
01:02:16.775 --> 01:02:18.635
We won't stay here long, but alright.

906
01:02:19.335 --> 01:02:20.315
Breathe a second.

907
01:02:22.690 --> 01:02:23.350
And now

908
01:02:24.210 --> 01:02:26.790
and now we're gonna come into what's called Skandasana.

909
01:02:27.090 --> 01:02:27.830
So Skandasana,

910
01:02:28.210 --> 01:02:30.390
from our little one, we're gonna go straight

911
01:02:30.690 --> 01:02:34.515
into what's like a surfer's pose. So I don't know if y'all can see me.

912
01:02:34.515 --> 01:02:37.734
I'll try to come backwards a little bit for those who aren't aware.

913
01:02:37.954 --> 01:02:43.974
But from here, we have one leg bent down and the other leg's fully extended while we're face on.

914
01:02:44.595 --> 01:02:46.135
You can have many variations.

915
01:02:46.435 --> 01:02:51.650
Some people like to come up to their toe. Some people just like this stretch. It's really yummy.

916
01:02:52.190 --> 01:02:54.770
It's up to you. Do what feels good

917
01:02:55.310 --> 01:02:57.970
and notice how it feels on this one side.

918
01:02:59.150 --> 01:03:02.595
Now we're gonna come into a breath for this. Big breath

919
01:03:04.015 --> 01:03:04.515
in.

920
01:03:05.935 --> 01:03:06.915
Let it out.

921
01:03:07.855 --> 01:03:08.835
Very good.

922
01:03:09.695 --> 01:03:11.235
Get one more in there.

923
01:03:16.109 --> 01:03:16.609
Excellent.

924
01:03:17.230 --> 01:03:21.650
Alright. Now y'all are already on chart. We're gonna go to the opposite side.

925
01:03:21.710 --> 01:03:22.930
So from this Skindasana,

926
01:03:23.310 --> 01:03:25.250
you're gonna use your core and balance,

927
01:03:25.710 --> 01:03:28.530
gently elevate within your time frame,

928
01:03:28.944 --> 01:03:32.244
and come to the same position on the opposing side. Okay?

929
01:03:36.305 --> 01:03:37.204
Very good.

930
01:03:38.385 --> 01:03:44.645
From here, if this stretch or this position isn't doing enough, we can come into a half bind or a full bind

931
01:03:45.080 --> 01:03:47.980
where you have your hands tucked around your knee,

932
01:03:48.760 --> 01:03:50.380
perhaps you use a prop

933
01:03:51.880 --> 01:03:53.100
and work from there.

934
01:03:53.480 --> 01:03:57.340
Maybe your body is not ready for these static holds, and you wanna come

935
01:03:57.960 --> 01:03:58.460
back

936
01:03:59.145 --> 01:04:01.565
and forth. That's perfectly okay.

937
01:04:01.945 --> 01:04:03.645
Do what feels good to you.

938
01:04:06.505 --> 01:04:07.005
Alright.

939
01:04:08.105 --> 01:04:08.925
From Skandasana,

940
01:04:09.465 --> 01:04:15.300
we're gonna flip it up here and hit to a low lunge. So twist to the same side as your knee.

941
01:04:26.795 --> 01:04:29.615
For our low lunge, we're gonna come into pyramid.

942
01:04:30.075 --> 01:04:32.255
So you're going to extend your foreleg

943
01:04:32.635 --> 01:04:33.135
backwards

944
01:04:33.755 --> 01:04:35.295
into a straight position.

945
01:04:35.835 --> 01:04:41.160
Now you can either keep your legs this wide, or for many, it feels better to come in a little bit.

946
01:04:41.880 --> 01:04:45.900
And then hinging at your hips, you're just gonna come down

947
01:04:46.280 --> 01:04:48.380
to a nice static hold.

948
01:04:49.160 --> 01:04:51.819
You should be feeling this in your hamstring,

949
01:04:53.079 --> 01:04:57.605
but not in your back. If you're feeling it in your back, pop up a little bit.

950
01:04:57.745 --> 01:05:01.765
Gently rest your hand on your leg, but don't dump into it. Okay?

951
01:05:02.465 --> 01:05:07.445
So if this feels better, just hold as such, and we'll breathe into this one.

952
01:05:11.180 --> 01:05:14.000
From pyramid, we're gonna go right into the side angle.

953
01:05:14.220 --> 01:05:20.000
So remember what I said, it is not about how low you can go. It's about how flat your body is.

954
01:05:20.540 --> 01:05:23.025
So I like to take my arm,

955
01:05:23.744 --> 01:05:26.085
elevate it up, look towards it,

956
01:05:27.265 --> 01:05:28.805
and take your lower hand

957
01:05:29.984 --> 01:05:31.045
and come down.

958
01:05:38.430 --> 01:05:38.930
Alright.

959
01:05:39.950 --> 01:05:44.130
From side angle, we are now gonna go back into our star poses.

960
01:05:45.230 --> 01:05:46.130
Very good.

961
01:05:46.510 --> 01:05:47.490
Take a moment.

962
01:05:48.270 --> 01:05:50.609
Maybe things are tight. Maybe things are warm.

963
01:05:52.185 --> 01:05:53.005
Breathe in

964
01:05:53.305 --> 01:05:55.485
and then come into your powerful goddess.

965
01:05:59.145 --> 01:06:02.445
Notice how this goddess feels different than your first goddess.

966
01:06:02.985 --> 01:06:04.285
Is your body adapting?

967
01:06:05.940 --> 01:06:09.400
Very good, guys. Alright. Sleep up into another star,

968
01:06:12.740 --> 01:06:14.920
and then we're gonna come back to mountain.

969
01:06:17.380 --> 01:06:22.505
We're gonna do this one more time. This time, though, we're gonna do it with our breath. Okay?

970
01:06:22.505 --> 01:06:23.964
So do it on your terms.

971
01:06:24.585 --> 01:06:28.525
Make sure you feel comfortable with it. I will guide through it. Okay?

972
01:06:29.384 --> 01:06:30.365
Big breath out.

973
01:06:32.825 --> 01:06:33.884
Mountain pose.

974
01:06:34.560 --> 01:06:36.980
Fingers to adjust you as a pointer finger,

975
01:06:37.440 --> 01:06:39.780
and we're gonna start by bending right.

976
01:06:44.240 --> 01:06:45.540
Come back to your center

977
01:06:47.600 --> 01:06:48.740
and then left.

978
01:06:55.535 --> 01:06:56.435
Now come to

979
01:07:00.815 --> 01:07:02.675
star, and now goddess.

980
01:07:06.010 --> 01:07:10.510
Sometimes our goddesses are off balance. That's okay. That's laying for you.

981
01:07:11.450 --> 01:07:13.390
From goddess, big breath up,

982
01:07:14.490 --> 01:07:14.990
star.

983
01:07:17.405 --> 01:07:21.105
Now take your arms out to a t. Look over your left finger,

984
01:07:21.565 --> 01:07:24.704
and then you're going to edge forward

985
01:07:25.405 --> 01:07:29.665
and dump down. And from here, we're in our side angle or triangle.

986
01:07:34.619 --> 01:07:38.960
On triangle, come into pyramids. So just twist your thorax downwards.

987
01:07:39.740 --> 01:07:41.839
Get your feet and turn your back side.

988
01:07:49.755 --> 01:07:51.215
Very good. Now

989
01:07:52.795 --> 01:07:55.375
from here, we're going into the love lunch, y'all.

990
01:07:59.030 --> 01:08:03.109
Now maybe you need a little bit more. You can floss your legs back and forth.

991
01:08:03.109 --> 01:08:05.770
This gives you both the hamstring and a quad stretch.

992
01:08:08.630 --> 01:08:10.730
And from low lunge, you're coming into.

993
01:08:15.365 --> 01:08:19.385
Now with power, we're going from our left Skandasana to our right Skandasana.

994
01:08:22.245 --> 01:08:22.984
Good job.

995
01:08:24.165 --> 01:08:25.064
Now breathe.

996
01:08:31.580 --> 01:08:37.680
From your spandelson down, a little bit of a twisty rue, but we're going into that low lunge on this side.

997
01:08:43.995 --> 01:08:48.415
Now from low lunge, come on back into our pyramid pose.

998
01:08:54.069 --> 01:08:54.810
From pyramid,

999
01:08:55.910 --> 01:08:58.729
tilt your thorax and open it up to the crown,

1000
01:08:59.830 --> 01:09:02.330
and now we are in our side angle.

1001
01:09:04.069 --> 01:09:05.210
From side angle,

1002
01:09:05.590 --> 01:09:07.850
you already know where we're going. Right?

1003
01:09:09.125 --> 01:09:10.265
Coming into star.

1004
01:09:14.245 --> 01:09:17.864
Very good, y'all. So from your star, take a big breath in. Okay?

1005
01:09:19.444 --> 01:09:21.145
And let's get into our goddess.

1006
01:09:26.239 --> 01:09:28.579
Big breath in from goddess into star.

1007
01:09:34.239 --> 01:09:36.739
And then from star, meet me back at mountain.

1008
01:09:37.234 --> 01:09:38.694
Now I encourage y'all

1009
01:09:39.234 --> 01:09:41.415
to do what you'd like with your hand placement,

1010
01:09:42.035 --> 01:09:43.814
but reground into your feet.

1011
01:09:44.755 --> 01:09:47.255
Feel how your feet now seal on the mat.

1012
01:09:47.795 --> 01:09:49.575
How you feel so on your carpet,

1013
01:09:49.930 --> 01:09:51.470
how your feet feel on the hardwood.

1014
01:09:52.649 --> 01:09:53.550
Just be aware.

1015
01:09:55.450 --> 01:10:01.070
What a blessing that every day we get to stand up on two feet, and our body just does this for us.

1016
01:10:04.025 --> 01:10:06.185
Now take one big deep breath in.

1017
01:10:06.185 --> 01:10:11.165
And as this breath comes in, I want you to slowly course the breath through your body.

1018
01:10:11.705 --> 01:10:14.040
I like to imagine my breath as a ball of light,

1019
01:10:14.600 --> 01:10:17.340
whatever color suits you. Sometimes it's different.

1020
01:10:17.640 --> 01:10:19.100
For me right now, it's yellow.

1021
01:10:20.040 --> 01:10:21.820
As you take that big breath in,

1022
01:10:23.080 --> 01:10:25.900
notice how that ball of light starts in your head,

1023
01:10:26.565 --> 01:10:28.265
and it courses through your body.

1024
01:10:30.005 --> 01:10:32.985
Send that breath exactly where you need it.

1025
01:10:33.605 --> 01:10:36.665
Maybe your lower back's hurting, and you send it there.

1026
01:10:37.125 --> 01:10:39.305
Maybe your knees are giving you pain today.

1027
01:10:40.159 --> 01:10:42.260
Maybe you've been on your feet all day doing surgery,

1028
01:10:42.800 --> 01:10:44.980
and those arches are killing you.

1029
01:10:46.080 --> 01:10:49.540
Send that breath there. Let it marinate. Let it resonate.

1030
01:11:00.335 --> 01:11:03.235
Now on your next breath, I want to make your hands.

1031
01:11:07.215 --> 01:11:08.915
And then when you bring your hands

1032
01:11:09.909 --> 01:11:13.130
to your third eye, which is right where your forehead is. Okay?

1033
01:11:15.110 --> 01:11:17.369
And I want you to think good thoughts of yourself.

1034
01:11:19.429 --> 01:11:21.105
Now I want you to take your hands

1035
01:11:22.065 --> 01:11:23.525
and bring them to your mouth.

1036
01:11:25.025 --> 01:11:27.045
And say next to yourself.

1037
01:11:31.425 --> 01:11:33.450
I want you to take your hands to your heart,

1038
01:11:36.010 --> 01:11:39.870
and I want you to offer to your and to everybody else in this practice

1039
01:11:41.130 --> 01:11:41.870
the joy,

1040
01:11:43.050 --> 01:11:44.590
the blessing, and the

1041
01:11:45.685 --> 01:11:47.145
instead in a few short

1042
01:11:47.685 --> 01:11:48.185
months.

1043
01:11:48.725 --> 01:11:50.824
So you talk to yourself and to others

1044
01:11:51.125 --> 01:11:53.145
and offer yourself if it's a

1045
01:11:54.085 --> 01:11:54.585
word.

1046
01:12:00.180 --> 01:12:02.440
Good job, Noki. You really did it.

1047
01:12:02.900 --> 01:12:05.720
Apologies, guys. That's life for you.

1048
01:12:06.260 --> 01:12:07.640
That's why we need yoga.

1049
01:12:10.340 --> 01:12:11.320
Thank you, Victoria.

1050
01:12:12.020 --> 01:12:13.320
That was so lovely.

1051
01:12:13.700 --> 01:12:18.395
That always just feels so good just to, like, move your body and to stretch.

1052
01:12:19.735 --> 01:12:21.755
I needed that. I don't know about you guys.

1053
01:12:25.015 --> 01:12:25.515
Alright.

1054
01:12:28.615 --> 01:12:29.115
So

1055
01:12:30.120 --> 01:12:32.699
we're gonna do one more little

1056
01:12:33.000 --> 01:12:33.500
meditation,

1057
01:12:34.440 --> 01:12:34.940
and

1058
01:12:35.800 --> 01:12:38.380
this is one that you also can

1059
01:12:38.840 --> 01:12:40.219
guide yourself through.

1060
01:12:41.800 --> 01:12:44.460
I'm gonna teach a little bit of mental rehearsal.

1061
01:12:44.975 --> 01:12:46.515
So it really helps,

1062
01:12:48.575 --> 01:12:51.075
when you get into a relaxed state

1063
01:12:51.855 --> 01:12:54.035
and then you think about, for example,

1064
01:12:54.575 --> 01:12:57.715
doing tomorrow just the way that you want it to go.

1065
01:12:58.130 --> 01:13:00.389
When you do that, you are actually activating

1066
01:13:00.929 --> 01:13:06.309
the same part of your brain as if you are doing it. And so that can be really helpful for

1067
01:13:06.770 --> 01:13:09.429
improving performance, including, like, for surgeries,

1068
01:13:09.730 --> 01:13:12.469
that type of thing. There are some interesting studies on it.

1069
01:13:12.745 --> 01:13:15.325
But we're also gonna connect with your future self.

1070
01:13:15.785 --> 01:13:16.285
So

1071
01:13:17.465 --> 01:13:18.765
go ahead and

1072
01:13:19.385 --> 01:13:20.205
get comfortable

1073
01:13:20.665 --> 01:13:21.165
again.

1074
01:13:22.665 --> 01:13:23.645
Maybe stretching,

1075
01:13:25.420 --> 01:13:27.840
settling back in, getting comfortable

1076
01:13:28.300 --> 01:13:30.480
in your chair or lying down.

1077
01:13:33.580 --> 01:13:36.640
And allowing yourself to just

1078
01:13:37.100 --> 01:13:38.480
drop back into

1079
01:13:38.860 --> 01:13:39.360
that

1080
01:13:40.185 --> 01:13:41.005
relaxed state,

1081
01:13:44.905 --> 01:13:46.845
remembering what that was like

1082
01:13:48.105 --> 01:13:49.645
and closing your eyes

1083
01:13:54.985 --> 01:13:55.485
and

1084
01:13:56.240 --> 01:13:57.220
moving your awareness

1085
01:13:57.680 --> 01:14:00.420
to your right hand,

1086
01:14:04.400 --> 01:14:08.260
just allowing yourself to soften back into this moment,

1087
01:14:10.955 --> 01:14:14.255
Moving your awareness to your right elbow

1088
01:14:20.715 --> 01:14:22.175
and moving your awareness

1089
01:14:22.590 --> 01:14:23.650
to your right

1090
01:14:24.030 --> 01:14:24.530
shoulder.

1091
01:14:26.830 --> 01:14:30.690
All you have to do is listen to the sound of my voice

1092
01:14:31.710 --> 01:14:36.290
as you allow it to help you to become more relaxed.

1093
01:14:39.105 --> 01:14:42.165
Moving your awareness to your left shoulder,

1094
01:14:47.345 --> 01:14:48.565
to your left

1095
01:14:48.865 --> 01:14:49.365
elbow,

1096
01:14:53.630 --> 01:14:54.690
to your left

1097
01:14:55.150 --> 01:14:55.650
hand.

1098
01:14:58.830 --> 01:15:02.050
Bring your awareness over to your right hand,

1099
01:15:03.255 --> 01:15:09.195
knowing that your mind may be having other thoughts or observing, and that's so normal.

1100
01:15:11.175 --> 01:15:14.395
Moving your awareness to your right elbow

1101
01:15:14.855 --> 01:15:17.115
and allowing that to relax.

1102
01:15:20.840 --> 01:15:23.980
Moving your awareness to your right shoulder,

1103
01:15:28.040 --> 01:15:29.420
over to your left

1104
01:15:29.720 --> 01:15:30.220
shoulder,

1105
01:15:33.535 --> 01:15:35.395
over to your left elbow,

1106
01:15:37.775 --> 01:15:40.835
and move your awareness to your left hand.

1107
01:15:42.735 --> 01:15:45.955
We'll do one more time around to your right hand,

1108
01:15:49.380 --> 01:15:54.599
to your right elbow, imagining with every transition as an opportunity

1109
01:15:55.139 --> 01:15:57.639
to settle in just a little bit more,

1110
01:15:59.655 --> 01:16:02.395
moving your awareness to your right shoulder,

1111
01:16:05.335 --> 01:16:07.515
over to your left shoulder,

1112
01:16:10.215 --> 01:16:11.755
your left elbow,

1113
01:16:14.620 --> 01:16:16.560
and your left hand.

1114
01:16:20.700 --> 01:16:23.200
And now imagine a movie screen

1115
01:16:24.300 --> 01:16:24.800
and

1116
01:16:25.260 --> 01:16:28.855
see your future self on that movie screen

1117
01:16:29.635 --> 01:16:30.935
as you want to be

1118
01:16:32.435 --> 01:16:34.215
already living the life

1119
01:16:34.515 --> 01:16:36.535
that you've been dreaming of.

1120
01:16:38.195 --> 01:16:39.255
You've overcome

1121
01:16:39.875 --> 01:16:40.855
any challenges.

1122
01:16:43.000 --> 01:16:43.900
You're wiser,

1123
01:16:45.640 --> 01:16:46.140
confident,

1124
01:16:47.800 --> 01:16:49.580
comfortable in your skin.

1125
01:16:52.360 --> 01:16:53.500
You have good energy.

1126
01:16:56.535 --> 01:16:57.435
You feel

1127
01:16:58.535 --> 01:16:59.035
successful.

1128
01:16:59.975 --> 01:17:01.515
You have arrived there.

1129
01:17:03.015 --> 01:17:03.995
You are thriving.

1130
01:17:08.890 --> 01:17:13.070
It's a movie screen, so knowing that you can make any edits

1131
01:17:14.250 --> 01:17:17.230
so that it's just the way that you want it to be,

1132
01:17:20.090 --> 01:17:23.790
so that your future self is just as you want to be,

1133
01:17:27.905 --> 01:17:28.965
And now imagine

1134
01:17:29.505 --> 01:17:31.285
floating in and

1135
01:17:31.905 --> 01:17:38.005
trying on that future self as if they're trying on a sweater, seeing how good it feels.

1136
01:17:43.290 --> 01:17:44.670
To be living that,

1137
01:17:45.850 --> 01:17:46.990
embodying it.

1138
01:17:50.410 --> 01:17:51.630
And as your

1139
01:17:52.090 --> 01:17:53.150
future self,

1140
01:17:54.925 --> 01:17:55.985
what do you know

1141
01:17:57.165 --> 01:17:57.665
about

1142
01:17:58.285 --> 01:18:00.465
what helped you to get to this point?

1143
01:18:03.885 --> 01:18:05.824
What do you want to remember?

1144
01:18:07.860 --> 01:18:08.920
Maybe it was

1145
01:18:09.380 --> 01:18:11.880
even simpler than you had imagined.

1146
01:18:16.500 --> 01:18:18.440
Staying open to whatever

1147
01:18:18.820 --> 01:18:19.719
comes up.

1148
01:18:30.315 --> 01:18:30.815
Noticing

1149
01:18:31.514 --> 01:18:33.215
whatever there is to notice.

1150
01:18:45.590 --> 01:18:46.810
And now imagine

1151
01:18:47.110 --> 01:18:48.410
that as

1152
01:18:49.235 --> 01:18:50.615
your future self

1153
01:18:52.675 --> 01:18:53.175
that

1154
01:18:54.355 --> 01:18:55.335
it's tomorrow

1155
01:18:55.715 --> 01:18:57.015
and you are

1156
01:18:57.395 --> 01:18:57.895
navigating

1157
01:18:58.675 --> 01:18:59.575
any challenges

1158
01:19:00.195 --> 01:19:01.895
that come your way smoothly.

1159
01:19:03.989 --> 01:19:04.889
You're confident.

1160
01:19:06.869 --> 01:19:09.610
You're putting your oxygen mask on first.

1161
01:19:11.829 --> 01:19:14.170
You are rocking your day.

1162
01:19:17.269 --> 01:19:17.769
Rehearsing

1163
01:19:18.150 --> 01:19:18.650
tomorrow

1164
01:19:21.465 --> 01:19:23.565
has that future version of you,

1165
01:19:26.505 --> 01:19:27.005
rehearsing

1166
01:19:27.545 --> 01:19:28.925
it going smoothly,

1167
01:19:31.510 --> 01:19:33.770
knowing that your brain is practicing.

1168
01:19:37.270 --> 01:19:39.450
It will already be more familiar

1169
01:19:40.390 --> 01:19:40.890
tomorrow.

1170
01:19:52.845 --> 01:19:55.425
Navigating your day with that wisdom,

1171
01:19:57.245 --> 01:19:57.745
energy,

1172
01:19:58.845 --> 01:19:59.345
confidence.

1173
01:20:05.380 --> 01:20:06.600
Feeling proud

1174
01:20:07.300 --> 01:20:09.239
of the way that you navigated it,

1175
01:20:10.739 --> 01:20:14.600
all that you took from today and your future self.

1176
01:20:19.645 --> 01:20:21.344
That you end the day proud.

1177
01:20:27.405 --> 01:20:28.945
And then when that feels

1178
01:20:29.885 --> 01:20:30.385
complete,

1179
01:20:32.500 --> 01:20:34.280
you may want to stretch

1180
01:20:36.180 --> 01:20:37.640
and open your eyes.

1181
01:20:43.145 --> 01:20:45.405
And you can take a little time to

1182
01:20:45.705 --> 01:20:49.725
write down anything if anything came up that you want to remember.

1183
01:20:53.065 --> 01:20:57.565
That is something that you can repeat on your own, doing that simple kind of relaxation

1184
01:20:58.105 --> 01:21:00.480
of just kind of thinking about your

1185
01:21:01.100 --> 01:21:04.640
bringing your awareness to your hand, your elbow, your shoulder.

1186
01:21:04.940 --> 01:21:07.440
That can help you to get into that state, and

1187
01:21:08.140 --> 01:21:13.955
you can be as creative as you want. It can helps if the movie screen resonated in your mind.

1188
01:21:13.955 --> 01:21:16.295
You can play around with that in so many ways.

1189
01:21:22.835 --> 01:21:24.695
So that is bringing us to

1190
01:21:25.010 --> 01:21:28.310
the end of the evening. I would love to hear

1191
01:21:29.010 --> 01:21:32.870
what is one takeaway that you want to remember

1192
01:21:33.410 --> 01:21:34.390
moving forward.

1193
01:21:34.930 --> 01:21:36.390
I'm glad you liked the meditation.

1194
01:21:41.995 --> 01:21:47.835
So much of this can feel great in the moment, but what do you want to take away?

1195
01:21:47.835 --> 01:21:50.095
What are you going to put into the practice?

1196
01:21:50.155 --> 01:21:55.659
What part do you want to continue to integrate into your day or at the end of the day?

1197
01:21:58.520 --> 01:22:01.420
Love to hear in the chat if you want to.

1198
01:22:03.080 --> 01:22:03.739
And then

1199
01:22:05.159 --> 01:22:08.860
my coaching program, the aligned success reboot,

1200
01:22:09.195 --> 01:22:13.035
Every month, we do a deep healing and conscious unblocking call.

1201
01:22:13.035 --> 01:22:15.615
So a little like this with reflections

1202
01:22:16.315 --> 01:22:17.375
and meditations.

1203
01:22:19.115 --> 01:22:21.295
Love that you'll be using Faster EFT.

1204
01:22:21.675 --> 01:22:24.210
I love that one. It's powerful.

1205
01:22:26.190 --> 01:22:28.849
Do y'all remember when we were younger

1206
01:22:29.309 --> 01:22:32.610
and you're at a slumber party and there is that game, like, concentrate

1207
01:22:33.070 --> 01:22:37.409
concentrate. Do you remember that? And there's, like, the egg on the head, let the yolk fall down.

1208
01:22:38.065 --> 01:22:42.965
I never played that. I missed out. Okay. Well, that is faster EFT.

1209
01:22:43.425 --> 01:22:44.245
And, like,

1210
01:22:45.105 --> 01:22:46.465
you're, like, seven years old.

1211
01:22:46.465 --> 01:22:50.805
Little girl's just doing at a slumber party, and it's like, it was such a

1212
01:22:51.219 --> 01:22:54.520
sentimental thing to bring back, and, like, you can feel

1213
01:22:54.900 --> 01:22:57.000
the vibration moving through your body.

1214
01:22:57.380 --> 01:23:02.280
So much. Oh, I love that. All little girls should definitely be doing that.

1215
01:23:03.745 --> 01:23:04.805
That's what we need.

1216
01:23:06.865 --> 01:23:11.285
So you can scan that QR code if you wanna learn more about the aligned success reboot.

1217
01:23:11.345 --> 01:23:18.325
There are courses in it that are race approved as well, so you can get credit for carving out time for you.

1218
01:23:19.440 --> 01:23:22.660
And Victoria, as you mentioned, has so many

1219
01:23:23.200 --> 01:23:28.580
beautiful, incredible retreats coming up, so definitely check that out.

1220
01:23:29.680 --> 01:23:33.105
Yeah. If y'all are interested in this

1221
01:23:33.505 --> 01:23:38.085
setting, this pace, all of the relaxed PRN retreats come with yoga.

1222
01:23:38.225 --> 01:23:45.525
They're very mindful that this is your time, and we want you to do with it what suits you and what serves you.

1223
01:23:46.739 --> 01:23:55.880
But you're very much going to be inundated with very like minded people who also just wanna get so much more out of their experience, not just in room learning.

1224
01:23:58.425 --> 01:24:05.085
Yeah. I'm right. That is so true that being in this relaxed kind of state or in a beautiful

1225
01:24:05.385 --> 01:24:05.885
environment,

1226
01:24:06.425 --> 01:24:08.365
that helps us to be in the parasympathetic

1227
01:24:08.825 --> 01:24:12.045
state. And that's where our brains are so receptive to

1228
01:24:12.469 --> 01:24:14.870
learning, and so they're just forcing it.

1229
01:24:14.870 --> 01:24:19.190
And if you think about those of us that like to have some quiet. Right?

1230
01:24:19.190 --> 01:24:25.050
Think about how much that environment is just signal into your nervous system to be safe. So

1231
01:24:26.125 --> 01:24:29.505
I love reading what you guys have taken away from this.

1232
01:24:30.445 --> 01:24:35.585
Plan on stretching before going to sleep and EFT. I love that everyone's gonna be doing

1233
01:24:35.885 --> 01:24:36.625
the EFT.

1234
01:24:37.579 --> 01:24:39.920
Megan remembers to crack the egg on your head.

1235
01:24:41.099 --> 01:24:45.579
Yeah. Brain dump every night. Oh, I'm glad. Yeah. That is so huge.

1236
01:24:45.579 --> 01:24:50.355
Just get all those thoughts out on paper. It's amazing what a difference that can make.

1237
01:24:51.315 --> 01:24:55.075
Had some tapping and releasing another yoga meditation class. Yeah.

1238
01:24:55.075 --> 01:24:57.975
It's great to really practice that every day.

1239
01:24:58.915 --> 01:25:03.735
So amazing. Thank you all for carving out this time to be here. It's really

1240
01:25:04.170 --> 01:25:04.670
so

1241
01:25:05.130 --> 01:25:08.830
fun. And Yes. Thank you, everyone. And thank you, Amelia. You did wonderful.

1242
01:25:08.890 --> 01:25:11.310
I feel, like, so restored and rejuvenated.

1243
01:25:12.170 --> 01:25:17.150
Thank you. I'm so glad. We can all totally rock this week. Right? We are lovely.

1244
01:25:18.205 --> 01:25:23.185
I think everyone should do another check-in with themselves and see if that number that you started

1245
01:25:23.565 --> 01:25:28.705
this session with is the number that resonates with you before getting ready for bed.

1246
01:25:28.925 --> 01:25:34.920
I know I certainly feel like you made an impact on that number for me, so thank you. I'm so glad.

1247
01:25:34.980 --> 01:25:35.480
Yeah.

1248
01:25:36.260 --> 01:25:37.320
Rate that now.

1249
01:25:38.580 --> 01:25:39.080
Awesome.

1250
01:25:39.780 --> 01:25:41.160
Sleep well, you guys.

1251
01:25:41.940 --> 01:25:46.635
Thank you for being here. Bye, guys. Thanks so much for having me. I hope you have a good night.

1252
01:25:46.715 --> 01:25:47.534
Take care.

1253
01:25:48.474 --> 01:25:49.295
You're welcome.