SPEAKER_01 0:00

You can find a nice, comfortable position. If you're not driving, you can stand up for this first portion, or you can stay seated, whatever feels best for you. Really start to feel just grounded into the earth, your feet on the ground, letting the weight of your hips and your knees and your feet make you feel planted on the ground. Just honoring yourself for showing up to this exercise, the first thing we're gonna do is regulate. And we're going to start by taking your right hand into a fist and simply just start tapping on the top of your forearm. It's maybe gonna feel a little bit weird or awkward, but that's totally fine. It's exactly how it's supposed to be. You're just reminding your body that everything is okay, that you're safe. You can even imagine yourself going through a stressful time. Maybe you actually are right now, and just just kind of forgetting about it and getting into your body. Start on your left arm, and then we can switch over to the right. I actually do this at the beach a lot. I got a lot of a lot of weird looks. But what I always say to my clients is the weird stuff works. You can start tapping your chest a little bit, either oscillating it or going at the same time. Really, the whole point is just to feel into your body. And you can move down to your rib cage. Hang out here for a couple seconds. Just really thinking about the whole idea of how we really are oftentimes in the modern day world so, so in our head. Just reminding our body that we're here. Keep on the ribs, and then you can kind of go down to your hips, just the top of your hips, maybe the side of your hips as well. And then yeah, slowly start moving down the side of your legs, up and down, start on the top of your thighs, quads. I actually did some legris if nobody's familiar with that. It's essentially Pilates, and they get all the micro muscles in your hips, and I don't know, especially for men. A little stigma out there that Pilates is only for women, but I challenge you to go do that because I bet it'll kick your butt. And then you can start down maybe the calves and just the side of your legs. Just feeling into the body fully. Get the front of the shins, and then we'll get to the other side, the side of the knees. You see, with this type of exercise, maybe your mind's still running, and that's okay if it is, but it really just gets you present. All you're doing is just hitting your body, reminding yourself that you're here, you're safe, you're awake, you're alive on this planet. Top of your knees. You can even tap the top of your feet if you want to. This is why when you do a massage, you feel really good afterwards. You feel like you kind of melt into the table. That's what I always recommend to my clients. Foam roll or do a massage gun 20 minutes before bed because you get your body into the parasympathetic. And if you don't have a massage gun, you can do something like this. So we could just wrap up here and then even just taking a second to let that land before we move into the next exercise. Just asking yourself how that felt to just take care of yourself. And stepping outside of your comfort zone, maybe doing something that feels weird or different. But like I said, the weird stuff works. And not giving a crap what other people think is a skill that I highly recommend. If you do this at the beach, that'd be a good challenge for you. The next step is the realize. So I'm gonna lead you guys, this is one of my favorite things to do. And I do this before all my group coaching calls. So we're just gonna close our eyes together. And don't need to overcomplicate it, but just getting us into the parasympathetic nervous system by breathing in through the nose. This time we'll exhale through the mouth in through the nose. Exhale through the mouth. One more time, we'll hold at the top. Take a little sip if you can. And release. And almost imagine that last breath as an airplane landing on the tarmac. Just before the wheels hit the ground, where it's floating right before you land. See the thing about an airplane landing on the tarmac or a car coming off the highway going 75 miles an hour. It doesn't just go from 75 to zero. It slowly and gradually slows down. So I want you to kind of imagine, even from the top of your head, your foot hitting the brakes, just planting your body into the ground. You see, oftentimes in the modern-day world, we think we can just multitask, we can hop from one activity to the other, we can go back to back to back-to-back meetings, and that's just normal. But the truth is most of us are living in direct opposition to how our hardwired biology is designed. And so just honoring this slow slow down. If your mind is still racing, that's okay. Know that mindfulness and meditation is truly a skill. You can even think of a ball of yarn just slowly unwinding. You're rolling it out on the floor. Truth is, there's no such thing as good or bad as all just feedback. So no matter what's going through your mind, it's perfect. I promise you don't have ADHD. You don't have anxiety, you don't have depression, you don't have any diagnosis that a doctor has decided to label and slap onto you. Although it might feel validating and it might feel true and real. Everything you're feeling, the lack of focus, too much procrastination, can't stop. Late night snacking, binge eating, vaping, scrolling before bed. It's all just feedback from the body telling you it's overwhelmed. It needs regulation, it needs to calm down. So even just sitting in this silence, would it be? And I promise you, the podcast didn't cut out. We're just creating space for silence.

unknown 9:03

Honor the silence.

SPEAKER_01 9:25

Sometimes it actually feels a lot harder to do nothing than it is to do something. Sometimes that something is that doom scrolling or procrastinating or eating when you're not actually hungry. Or vaping. Just something to get your mind off of. What needs to be felt. You cannot heal what you cannot feel. The world of duality, there is no joy without pain. So allow yourself to feel the pain so that you can feel the joy. And the last thing before we get into the release, the light breath work, is to just scan your body. Ask yourself where you feel something. It could be in your right trapezoid, your left trapezoid, your rhomboid, your spine, your knees, maybe your stomach, maybe your throat. Doesn't have to be good or bad, you don't have to judge it. Where do you feel something? For me, I've been working quite a bit. I feel something in my mid spine, my right trap, probably because my over-emphasized masculine energy gets the best of me as an entrepreneur. Where is it for you? Or do you feel something? And if you had to give a sensation to that feeling, what would it be? Maybe it's tightness, tension, numb. Maybe you don't feel anything. That's okay. And that's also feedback. That's telling you to get into your body more. You can feel. Lastly, if you had to give a name to wherever you feel that something, what would it be? Maybe it's frustration, anger. You're just pissed off. Sad. Maybe it's even something like loneliness. Or heck, maybe you came to this podcast feeling really good and you feel giddiness in your throat and you actually feel great. It feels like joy. But whatever it is for you, I want you to recognize it, feel it, name it. Don't blame it. Don't shame it, but just name it. And then we're going to release it through the breath in this next phase. Right? Trust that you've got that now. And if you're still confused, you can't feel anything, that's okay too. Just work through this breath. So what we're gonna do is we're going to inhale through the nose and exhale through the nose for four seconds for each at the top and at the bottom. So before we get started, I'll give you an example. So inhaling through the nose. Four, release through the nose. One, two, three, four. And this is just going to retrain your body and your nervous system to feel calm. So I'll guide you the first couple breaths, and then we'll get into it for about three to four minutes. So again, in through the nose, one, two, three, four. Out through the nose, one, two, three, four. In through the nose, one, two, three, four. Out through the nose, one, two, three, four. Again, in through the nose, one, two, three, four. Exhale, one, two, three, four. And if you're listening to this, you may hear silence, but just continue. If you're watching, obviously you can see it, but obviously, I recommend you close your eyes and just let time go. I'm gonna start doing it myself with you all. And through the nose. If you'd like to reset and come to my cadence, you can do that. Or if you've already got yourself in a good groove, you can keep going. I'm going to start in three, two, one. In through the nose.

SPEAKER_00 14:40

Out through the nose. Out of the nose. Into the nose. Out of the nose. I'm going to stop talking and continue with you all. Try to breathe through your stomach and your diaphragm.

SPEAKER_01 15:19

Less from your chest and more from your stomach. You might start to feel tension in your chest, and that's okay. You've got this, stay strong. Sometimes we don't realize how much we're breathing through our mouth, so this feels different to the body, but you're retraining it. Keep going. There's no wrong way to do it. Just go at your own pace. Don't have to do it in exact cadence with me, just do it wherever you're at.

SPEAKER_00 16:14

Just releasing whatever came up for you.

SPEAKER_01 16:42

Got about a minute left, finish strong. Into the nose, out through the nose. Alkalizing your body. We got twenty seconds left. Keep going.

SPEAKER_00 17:24

You might feel it in your ribs and your chest. It's releasing. Fifteen more seconds.

SPEAKER_01 17:44

Inhale, hold at the top after the four seconds. And release through the nose. And hold at the bottom. Fully exhale and hold at the bottom. About this. Body is alkalizing. You're healing your body at a cellular level. No rush at all, but just release whenever you feel called. You can take a nice inhale. Just begin to do whatever your body feels called to do. Through the breath, out through the mouth if you need to. And like I said, like a car coming off the highway, just coming back into the moment slowly and gradually. Maybe moving your spine, your shoulders, maybe opening up your sternum, opening up your chest, putting both hands to the side. If you need to, you can take a big gulp through the mouth or whatever feels good to you. Start to land. In the next 30 seconds, we'll open our eyes, no rush. Take your time. Before we exit, I'm just gonna invite you to take nice inhale through the nose again.

SPEAKER_00 19:32

This time through the mouth. Exhale. More time through the nose. Exhale through the mouth. Return to normal breath.

SPEAKER_01 19:50

And then lastly, right before we open our eyes, we're just gonna do some humming. We're gonna stimulate the vagus nerve, which is the very thing that connects the gut to the brain. This is why you might hear all the fancy meditators and monks hum. Some people gargle water to stimulate the vagus nerve. So we're literally just going to inhale through the nose and exhale through your mouth and just let it out. And inhale through the nose. Can be as loud as you want, however, it feels good. Exhale through the mouth and just um we'll go one more time. I'll close it out. Before we close it out, just want to say thank you for joining us today. Thank you for respecting yourself enough to do this, to take time. Whether it was the 15, the 20 minutes. 20 minutes. I wonder how much more that would change your life if you just did that even just once a day. Thank you for joining us in this beautiful session.