Latest / Celeste The Therapist / EP 481 Decluttering Your Mind: Strategies for Mental Clarity

Transcript

EP 481 Decluttering Your Mind: Strategies for Mental Clarity · Celeste The Therapist

0:13
All right, let
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Hi. Hi, beautiful people. Hi.
0:30
When I say hi, hold on, let me look at the comment. Hi,
0:34
Liz on YouTube. She says,
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She says, I'm present like we're in class. Hi,
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Celeste, how are you doing? I'll be listening in, but probably
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not typing much. I'm making lunch and headed to clean. Thank you for
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doing these lives. Thank you, Liz. Liz has been following me for,
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God, I don't know how
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many years since I was on Periscope. Periscope doesn't even exist
1:04
anymore. Uh, hey, Donald
1:07
also been following me forever. Um, but I
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just want to say for new people, my name is Celeste. I'm a therapist from Boston. And,
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um, I come on every Wednesday, 12 PM Eastern
1:18
standard time, uh, to talk about things that we've, uh,
1:22
go through and then. Ways to deal with them. Um,
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I actually, okay. 2017 lists that she's been following
1:29
me since then. Um, so Liz would come
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on, I would come on Periscope and, I would do
1:36
what I'm doing now, but I would do it five days a week. And
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I would let people ask questions and stuff. It was pretty cool. And
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then I started the podcast, and every place I
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went, she followed me. So I'm grateful and appreciate her
1:52
for that. So, but if
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you are new here, uh, I, you get to hear
1:58
me, um, talk about things that we go through and how
2:02
to deal with them. And, uh, I've been a therapist for,
2:06
uh, for a long time. I've been in the mental
2:09
health field for over 20 years. And, uh, I get to work with
2:12
so many amazing people. So that's why some of the content, a
2:16
lot of the content that I make speaks to people because I I'm
2:19
a people person. Uh, so last week we talked about
2:23
the importance of forgiveness and that people really enjoyed that
2:26
episode. And I'm grateful for people that continues to share it. I
2:30
see the numbers on the podcast, audio podcast, and also on
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my platform. So I appreciate you sharing. You never know how this
2:37
content can help someone. The reason why I got into this world
2:41
of coming online, because I didn't even
2:44
want to put my picture on my website. People would never believe that the way I come on
2:48
video. But I started this work
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online years ago because I recognized that people
2:55
didn't understand the nuts and bolts of things that they can do
2:58
to help themselves. I worked on helping myself and I was like, oh,
3:02
like I need to tell the people, right? I just had this passion to tell
3:05
the people. And so every time I think about my journey and
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how I'm able to continue to come on, it's because of
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my purpose, not because Um, it's always easy.
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Uh, you know, sometimes I get anxious and nervous about
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popping on, uh, and I'm very transparent about that.
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But when you have, when you're aligned with your purpose, those
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fears or the anxieties that you may feel, um, they'll still
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be there and you'll learn to adapt to them. And you'll also learn
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that as you are pushing yourself out
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your comfort zone, you're building confidence, you're telling your mind
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that it's okay. And so over the years, as
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Liz said, 2017, it was Periscope and before that was YouTube.
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So over the years, I've just like placed
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myself in very uncomfortable spaces because
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I kept thinking about my purpose. So today
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we're talking about decluttering your mind, Uh,
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it's something I've been thinking about because I'm, I'm building out my wellness
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center and, uh, one, something I've
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never done before, but, uh, I am, uh,
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sometimes I feel overwhelmed. Sometimes I feel excited, you know, my emotions
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get all over the place, but I also recognize like, this is
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a new experience and this is going to happen. This is a part of life as
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you're trying out new things. Right. I realized this
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is a part of life. And so I'm able to push through.
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But I can feel the clutter as
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I'm thinking about, I got to do this and do that. And I have these skills that I've
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developed over the years to help myself release a lot
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of that noise that's in my head. And so I
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said, let me make this a topic. Because for
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me, it comes naturally only because I've been doing it for a
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while. But I know for a lot of people, It's not natural.
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People don't even realize that they can work on decluttering their mind. They just
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feel like this is how it is. And I just want to say like, this is not how
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it has to be all the time. Congratulations. Thank
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you. Thank you, Donald. You're so kind. Thank you so much.
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All right. So let me just put the topic in the thing so people can
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I think I did. All right, I'm putting the topic at
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the bottom so I can scroll. And Liz was like present.
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She's in class because I like to present with
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visuals. So if you are listening on the audio, if you want to check out the visuals,
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you can go to YouTube, Facebook, or Instagram because
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I save the lives on there. But for me, I'm
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a very visual learner. So that's why it's really helpful
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for me to do that. Hey, Willow. All
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right, let's get into this topic, decluttering your mind. Before
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we start, why is mental health so important? I'm
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passionate about mental health and I want you to understand why it's so important.
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And so, as you can see here, mental health is
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a fundamental aspect of your overall health. I
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never understood how we allowed mental health to be so stigmatized when
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we're not okay mentally, physically, our whole system could be thrown
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off. So literally, it's so important for your whole health,
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right? and quality of life affecting how people think,
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feel, and act. It's important at every stage of life from childhood to
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adulthood. And when you think about from childhood to
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adulthood, and I only work with adults, but so many, when
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I hear people's stories, so many of us in the way
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that we're operating now is because of some of the things that
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has happened growing up and that have been unnoticed or unchecked. Being
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a parent is one of my most anxious, things
6:51
that I feel because I don't want to mess up, right?
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I recognize it's not that parents intentionally want
6:59
to mess up their kid, but unprocessed trauma, unprocessed
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ways in which you've gone through life, you may
7:07
end up parenting from that space, which isn't always healthy.
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So from childhood to adulthood, it helps people cope with stress, build
7:16
relationships, and make healthy choices. Mental health
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is also crucial for personal community and socioeconomic development.
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So there's just so many ways in which mental
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health is important. And so if you don't know, I
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always thought therapy or mental health was
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something that people do that, and I'm putting this in quotation
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marks, that was crazy or needed to or
7:42
just had so many things going on. I
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didn't look at physical health that way. I didn't say, oh, physical health is only for
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people that have cancer or are dying. I looked at physical health
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as me taking care of myself physically. But the fact that
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it wasn't until I became an adult that I recognized that
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mental health was a thing that we should be treated the
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same way we treat our physical health. Um, and that's unfortunate, um,
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that that happens. Um, oh, that's good. Liz has
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her new therapist values of these sessions too. And you take notes, you
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always took notes too. Um, so that's why
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mental health is so important. Now let's go into, um,
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identifying the signs of mental clutter, right? So when
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you may not even realize your mind's cluttered because you've always been
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in your head for so many years, that is just normal. So I'm
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going to give you the signs on like, okay, this is something that may mean
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that my mind is like cluttered, right? So here's some
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signs, right? Stress and anxiety, constant thoughts and worries can
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lead to tension, making it difficult to relax. Difficulty focusing.
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If you struggle with focusing on things, so when there are lots
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of different objects for your brain to take in, it can't process situations
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as fast. It can't. This can leave you feeling unfocused
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and scattered. Making poor decisions. So
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when you're feeling overwhelmed and unfocused, it's harder to
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make sound decisions and may even be more likely
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to make the wrong choice. Having some memory problems, that's
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a huge sign that your mind might be cluttered. And
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even mental exhaustion. So this type of exhaustion might
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leave you feeling overwhelmed and unable to concentrate. And
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when you think about all the things and the responsibilities that you have in
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life, uh presently and you couple it
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with like a lot of other things that you may have had going
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on sometimes like so many things just
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enter your mind and it makes it really hard to get
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through the moments in life a lot of times people are dwelling
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on the past or worried about the future um and if you can see
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me like you know you're dwelling on the past and you're worried about the future
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So you're not present. And when you're not present in the moment,
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it really makes it hard to do life because your system
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is always anxious, always trying to prep
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for the next thing. And if you're going through
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life, always trying to prep or always worried about the next thing,
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it's really impossible to enjoy life. It's really impossible
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to see the beauty in the struggle or to see things that
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are happening. So those are signs that
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your mind might be cluttered, and there's so many reasons why
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it could be cluttered. But it's important to understand, you
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go to the doctor, you get a diagnosis. It's helpful because
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now you can think about, what do I need to do? When
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I think about mental health, a lot of people don't have diagnoses. And
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I'm not saying like a diagnosis from a doctor, right? Like where, cause
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they always want to label us, right? When I say diagnoses, I
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mean like naming what's going on. So if you grow up
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and your mind is always racing and you never thought anything of
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it because that's the way you've developed. You
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don't realize something's wrong. You don't realize, oh, there's a way
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for me to decompress. There's a way for me to let some of this
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stuff go. So being mindful of, oh,
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this is something that I have going on, and I don't always have
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to live this way can be helpful. So now let's talk about
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some strategies for decluttering your mind. And as
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I begin to talk about these strategies, and I have a couple of video clips,
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I want you to understand that it's not an overnight fix. I want
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you to think of it as if you're building a muscle, right, where
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you're retraining your mind that it's OK not
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to be filled with so much clutter. Sometimes your system is
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always on high alert, so much that getting
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off of it is scary for your mind because it's so used to being ready
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like people that go to war and they're always you
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know like when they've gone through a lot of trauma
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from just being on the guard for an attack and
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they get home where they're not in war, their
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system still is on an attack. It will like hear
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a motorcycle go off and like freak out. They
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may even, um, fireworks during 4th of July time, veterans
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struggle a lot with all the fireworks. You know, the average person
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knows it's a firework, but the system doesn't understand
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that it takes them back to that place. Right. And so as
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you're trying to get yourself used to not being so
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cluttered in your mind, understand that it'd be challenging and
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it feels scary not to have something to feel like you're on alert about.
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And a lot of people don't realize that. Hey, Cynthia. So
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let's talk about strategies. How can I work on
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decluttering my mind? So, Cleaning
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your environment and workspace can improve your mood drastically. Sometimes
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people know that they're struggling when their space is in disarray, and
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sometimes people's space is always in disarray, so they don't realize it's
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connected to them struggling. But being able to have
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a clutter-free space whether it's your room, your
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house, your apartment, whatever it is, can
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really help your mind stay clear. When your space is
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really cluttered, it keeps your mind in a cluttered space. So
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people wouldn't even, some people don't know that connection. And
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if you struggle with like, clutter or
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being organized. I always tell people, just start with getting up
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and making your bed. Especially if you're not used
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to being organized in your space and this is a new
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idea for you, or if it's something you really want to work on, like you do know your
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space is cluttered and you want to work on it. Literally get up, start
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with making your bed. It makes a huge difference. Cause again, if
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you could start making your bed, doing that first thing in the morning, you're
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helping your mind see that you're capable of doing these things. Like,
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I hate when I hear people say, um, oh, well, I'm, I'm just
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not organized or I'm just not consistent. Like you are consistent.
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You're consistently inconsistent with yourself. You're just not. Consistent
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in a healthy way. That's helping you build for the future. but
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you have the ability to do it, right? As long
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as you're still breathing, you have the ability to create change. And
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so there's power in your words. So be mindful if you're telling yourself like,
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oh, I'm not consistent or I can't do that, your mind's not gonna show you how
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you can do it, right? But if you start saying like, all right, maybe
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I haven't done it in the past, but I'm gonna work on doing it,
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your mind's gonna help you see the possibilities and how you can do it.
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So decluttering your environment, Meditation is
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important. And I have a one minute clip on that.
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I'm going to talk about that deeper in a second, but
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meditation can help you learn to control which thoughts
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you allow in your mind. So I can't help the
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thoughts that come that are passing through, right? They're
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going to pass through because guess what? My system has
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all of my past. It has my present. It has so many things going
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on. And so it's formulating these things. And so if
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I'm not in a mindful state and if I don't have a meditation
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practice where I'm thinking about what
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I'm thinking, Those thoughts that are maybe
15:08
faulty, that are not facts, are going to come to my mind. And if
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I'm not paying attention to them, and I'm always scrolling on social media, and
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I'm always just doing all of these things for other people and
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not checking in with myself, those thoughts are going to feel like facts.
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And so meditation is so important and checking in
15:26
with yourself and being more mindful. It can be scary if
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you're not used to it, but the reason why it's so important is
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because you're able to dissect the thing
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that is real and the thing that's not real. The thoughts are real,
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but the way you allow them into your system, you just
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let them have free reign in your life and they feel
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like it's a fact. And then what happens is
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you're acting on that thought. So like, I'll give an
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example. So let's say like, um, you have
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a friend and your friend just had a baby or just
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got married or something. And, um, let's say
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you have abandonment issues and let's say this friend is,
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uh, struggling with postpartum or, um, depression after
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they had the baby and they used to like, hang out with you all the time. And
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so the thought that could initially come in is that like,
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oh my gosh, she's acting funny, right? And
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these are real examples. I hear this stuff all the time. They're acting funny. And
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so like you can pause and if you process that and
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say like, you know what, she just had a baby. like it's probably a
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lot for her. If you start processing these things,
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you're not just going with like, oh my God, she's acting funny. The
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reason why your system is saying she's acting funny is because maybe you've
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had some past trauma with friendships in the past or some abandonment
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issues. And so because you haven't heard from that friend or the
16:49
friend's been kind of distanced, instead of you giving that friend grace,
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What happens is your mind is taking the old stuff
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and putting it in the present. And it starts to feel like
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a fact. Now you're acting funny with her when she's probably going through
17:04
some depression. So really being mindful of that as
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you're thinking about that. Be
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really mindful of that. So some more strategies, right?
17:16
Stop multitasking. Research suggests that multitasking makes
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your brain less efficient and focused. Try to just focus on
17:23
one thing at a time, especially if you find yourself struggling with
17:27
getting things done. And you're doing all
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these things, just try to focus on one thing at a time. Or
17:34
if it's a goal that you want to focus on, you're trying to change your lifestyle. I
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get people say, I just want to do this, do that, do that. Like, OK, we only can do one thing at
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a time. We can't overload our system, because if
17:44
we do that, we might find ourselves giving up. So really try
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to think about that. How can I calm my
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nervous system? I'm always on fight or flight, and I'm sure
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people pick up this energy. I'm always overthinking.
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And part of the overthinking that you find yourself feeling,
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one task you can do, because you're saying you're always overthinking, is
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literally like it doesn't cost money. You just grab a notebook. You
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grab a pen, and you write down the things that you're thinking about.
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Also, there's this feelings wheel. You can Google feelings
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wheel as well. One thing that
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people can do as we're trying to think about decluttering our
18:28
mind, because everybody has these things that they want to do that's in
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their head, And part of your overthinking
18:36
is a survival thing, right? I'm always in flight or fight mode because
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it's a survival thing. Pay attention to how you're starting your day as well. But
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you can literally grab a feeling, a wellness wheel. You
18:47
can Google wellness wheel. This is just an example of one. And
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it breaks down the different areas of your life. Right. And
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so you can actually sit down with yourself, go through each section and
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you can ask yourself, all right, what do I need in this section? Where do I feel
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like I'm doing financially? Where am I? How
19:05
am I doing physically? Am I eating well? Like, and that way you
19:08
can create a plan. The thing is, is like your mind needs to plan.
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Right, we wake up, we grab our phones, we go on our emails,
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we roll out of bed, we go into work, we're rushing. We
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don't have a plan. Your mind just needs a plan. We have
19:23
to become the author of our story. And
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so if you find yourself feeling like you're always in
19:29
fight or flight mode, if you're finding yourself feeling
19:33
like you're always overwhelmed or overthinking, take
19:37
a second to pause. And as I say, take a second to pause. That
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pausing, you're going to feel all of these things. The reason why people grab their
19:44
phone or jump to this thing and that thing is because when
19:48
they pause, it feels very uncomfortable. Guess what? You're
19:51
feeling uncomfortable whether you're consciously there or not. So
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as I'm asking you to take a pause and be okay with
19:58
what you're feeling, know that it's not going to last forever.
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It's just a moment right now. and you're learning how to get
20:05
back into your body. For people that are in fight or flight mode
20:08
a lot, being in your body at some point in your life was very
20:12
scary. And so the way you escape, the way a
20:15
lot of people escape is by disassociating, right?
20:19
By going somewhere else mentally. And so doing that,
20:23
I remember I had somebody on my podcast and they said, we've
20:27
been divorced from our bodies and trying to get back to that. Somatic
20:31
work is helpful for that as well, like doing body work, like yoga,
20:36
Reiki, meditation, these somatic practitioners, like
20:40
I'm somebody that talks about things intellectually and emotionally, and
20:44
somatic practitioners are somebody that can
20:47
help you with your body and the way your body's responding, right?
20:51
So if you've ever been in therapy for a long time, you feel like your nervous
20:54
system is still out of whack, sometimes it's like, doing
20:59
more body work is gonna be helpful. And there's a
21:02
podcast I did like three weeks ago called the body keeps score where
21:05
I talked about that. So
21:09
the next thing I want you to think about is journaling. Journaling is
21:12
so helpful. I have a one minute clip on
21:15
that. I just want where somebody kind of talks about it. Sometimes hearing
21:19
it from one person and another person can help it
21:22
be more clear, but writing out your thoughts, can
21:26
help you declutter your mind and focus on what's important. Journal can
21:30
help you solve problems. Think about it, right? If like, let's
21:33
say I have a thought to start this wellness practice and then it's only
21:36
in my head, I'm not writing it down. I'm not doing anything to like, like
21:40
make it grow. Because I've never done it before,
21:44
my mind could be like, oh my gosh, you really think you can do that? It literally was
21:47
saying these things to me, right? And so if I
21:50
have all these ideas only in my head, and in my head
21:54
is filled with so many things that have happened that didn't work
21:57
out, the failures, the things people may have said, then
22:03
I'm not going to move forward with the plan. But if I take time
22:06
to pull it out of my head, get it out of all that mess,
22:10
then I'm able to look at it and see and be like, OK, yeah, I can
22:13
do that. And then I don't just do it one time. I
22:17
need to start building an environment and a system
22:20
to foster that thought. If I say that I
22:26
want to walk more, and I just say it in my head,
22:29
and then I'm not used to walking more, my
22:33
system isn't going to remind me to walk more. But
22:37
if I start following people that are on a fitness journey, if
22:40
I start putting it in my planner, one thing I
22:43
talked about on Instagram, I wanted to read more. And
22:47
I said that at the beginning of the year, but I never did anything intentionally to
22:52
make sure I'm reading more. And a few months ago, I was like,
22:55
damn, I really want to read more. And so I was like, all right, Celeste. So
22:58
I set my timer. I set Alexa at 9.30 PM. Um,
23:03
it says, don't forget to read. So go off. And
23:06
now whatever I was doing, I would stop what I'm doing, grab
23:09
the book and start reading for 20 minutes, 20 minutes, 10 to
23:13
25 minutes. It's been a couple of months because I've worked on building that
23:17
habit. I literally wake up and read my book. I have
23:20
the Kindle on my phone. If I'm waiting
23:24
for something, I'll click on the Kindle app.
23:28
Before, my mind wasn't reminding me, but because I've
23:31
been developing this habit, now it's like, oh, I
23:35
want to read this book. My mind is like, don't forget about the book. It
23:38
wasn't saying that at the beginning, but I had to work on developing that
23:42
habit. And so whatever you say you want to do, you
23:45
got to start writing it down and making it plain. And
23:49
not just that, but also fostering in an environment, like
23:52
don't let it collect dust. Don't just let this thing collect dust. Be
23:56
mindful of your intentions around the things that you say you want to
23:59
do. So the
24:02
next thing is like setting priorities, making a list of your most important priorities,
24:06
such as your goals, aspirations, and obligations. And
24:10
one way you can do that is by like, grabbing a wellness wheel and
24:14
going because if you need help with like, organizing, like
24:18
what, what, where do I start grab Google wellness? Well,
24:22
there's so many different variations of it. If you start doing that,
24:25
you can actually start to begin to create a plan and
24:28
things that say you want to do. As I started to begin in this podcast, I
24:32
said, um, the reason why I'm able to be consistent and come
24:36
on. And, um, at the beginning, like I, like
24:39
all of my social media was private. Like I, I never had
24:42
aspirations to be on camera the way
24:46
I am. I just wanted to help people, but then I recognized I
24:50
had to show my face if I'm going to help people. How are they going to know
24:54
who they're talking to if I'm not showing my face? But
24:57
what allowed me to keep going is my purpose.
25:01
I was mindful of what I wanted. And
25:05
so if you're writing down the things that you want, so if you
25:08
grab that wellness wheel and you say, my goal is to
25:11
do X, Y, and Z, and you're checking in with yourself and making adjustments,
25:15
that's really important. And
25:18
then spending time in nature could be helpful. Being
25:22
in nature can help reduce negative thoughts and improve your mental health and
25:25
also getting enough sleep. Sleep is so
25:29
underrated. People will be like, oh yeah, I didn't sleep. And
25:32
they try to gloss over it. And I say, yeah, we can't just gloss over the sleep part because
25:36
it affects so much of what you do. So if you do find yourself struggling
25:39
with sleep, and I can do a podcast on that, but
25:43
really try to work on developing a sleep routine
25:47
for yourself, where for me, literally at
25:51
9, I mean, at 10 o'clock, my phone, I
25:54
can't use my phone without putting in the code for anything. I
25:58
have a limit on my apps. And so I've put measures in
26:02
place so that I'm not finding myself on
26:06
the screen at a certain amount of time. the lights from the TV and
26:10
the screen, they tell your mind that, oh, it's time
26:13
to stay up. Not just the lights, but also the clutter in
26:17
your mind. And so even if you had like a notebook by your bed
26:20
and you just, whatever you were thinking about was, I got to do this, I got to email this
26:24
person, write it out or even text it to yourself. Sometimes
26:28
before I go to bed, I'll be like, oh, I forgot to email this person. And
26:31
so what I'll do is I'll send myself a quick email so that I
26:34
see it in the morning. And that way it's out of my head. So really being
26:38
mindful of your sleep routine, that's really helpful. And
26:42
then I have this thing on journaling and
26:47
journaling is really underrated. So journaling
26:51
can help you release emotions, identify your triggers, right?
26:55
So if you're journaling, you're tracking symptoms in your journal, it
26:59
can help you recognize your triggers. Practice self-talk,
27:02
journaling can help you identify your negative thoughts and behaviors. And
27:06
then the rumination, if you find yourself ruminating, writing down
27:10
your thoughts can help your brain move on to more productive things.
27:14
The brain scans have shown that people who write about their feelings
27:19
are better able to control their emotions than those
27:22
who write about neutral topics. So these are just some benefits
27:26
of why journal is important. I'm such a huge fan
27:30
of it. I even like created a journal. this
27:34
365 days of intentional living. And the reason why I created that journal
27:37
is when I used to go live on Periscope and talk
27:41
about different things, and I would talk about how writing used to
27:44
help me. I didn't know I was doing something therapeutic. I
27:47
just knew like every time Like when I would write out like how
27:51
I was feeling at night, I find myself feeling better. So I
27:54
will always do it. But nobody told me that like
27:58
writing this out, it's going to help release, but I literally was releasing
28:01
so much. Um, and so I'm going to play this clip of,
28:06
it's like a one minute clip from this podcast. Let me just see what
28:09
the name of the podcast is. It's called Real
28:13
Social Proof. It's the guy talking about,
28:17
let me just share my screen so that you can see it.
28:21
So you can see like how important it is.
28:25
Share screen. All right.
28:35
We have so many thoughts in a day. I got to do this. I got to accomplish
28:38
this. I got to, you know, I got to show love to my mom. I got to do this. Like, we
28:41
have so many thoughts in a day, like, and it's like, if you
28:45
just keep it all in your mind, your mind is cramming, trying
28:48
to figure out what do I focus on? Like, where am I going to focus? You
28:52
write it down. you, you're able to see exactly what
28:55
you need to focus on. It's decluttering your mind. It's, it's your trash
28:59
can, like a trash can on your, on your laptop and
29:03
you declutter everything in order to free up that space on your
29:06
laptop or your, your desktop. Like you're doing that when
29:14
So, um, So
29:18
as you can see from the way he said, he was like,
29:22
it's kind of like a trash can. Imagine if you
29:26
were in your kitchen and you were cooking and
29:29
then you have the wrappers and all this stuff. And
29:33
if you didn't throw the trash away from the
29:36
wrapper of the meat or this or that, then
29:40
your kitchen would be just cluttered with trash. And
29:44
so as you think about your mind and
29:49
how we just have so many things going on, if we're
29:52
not taking time to filter out and throw some of
29:55
these things away. It was like, yeah, that doesn't make sense. When people talk
29:59
to me in therapy and they're talking about things, and
30:03
even as they're saying it out loud, they're like, yeah, they'll
30:06
say something very faulty, but they slow down as
30:10
they say it because they realize it doesn't make sense. But when it's
30:13
in your mind, it's just there. And you're making it a
30:16
part of your psyche. That makes so
30:19
much sense. OK, good. Yes, I'm glad. Yeah, when I seen the clip, I'm
30:23
like, oh, this is perfect. So as you're thinking about
30:26
journaling, it can help you pull out
30:29
all the good stuff so you can get rid of all the stuff
30:33
that doesn't serve you. And until you make time to pause,
30:37
you won't ever be able to do that. I
30:40
just wanna play this last clip about meditation and
30:44
why it's important. And when I
30:48
think about meditation, it's not that you have to sit down
30:52
for 20 minutes and have this
30:56
space, right? YouTube has so many
30:59
different people that
31:03
do meditation. I started my kids with
31:06
two minutes. This is during the pandemic. They'll be like, oh,
31:09
why? We got to do this. And we
31:13
build up to 10 minutes. 10 minutes feels like nothing to them now. And
31:17
they have body scan meditations, where the person
31:21
talking will go through your body. And they'll be like, unclench your
31:24
mouth or your teeth. And then you start realizing,
31:28
damn, my teeth are clenched. When I started doing yoga years ago
31:32
is when I realized I was doing this with my fist. Like
31:36
I was more tense. Like now, like I could feel myself when
31:40
I get tense. Like it's not, it doesn't catch me off guard. Some
31:43
people have like teeth issues or body
31:47
issues because you're walking around so tense and don't even realize
31:50
it. Hey, Annette. Okay, good. I'm glad this is good information. You
31:54
don't even realize that you're so tense because it's been your
31:57
norm. And so when you're doing these meditations, like
32:01
when you're doing this body work, you're actually able to
32:04
see what's really going on, right? So let me just play
32:08
this quick clip about meditation and why it's
32:12
I'm gonna pull it up, share my screen. Share
32:17
screen. Okay. Let's...
32:27
The pineal gland has tiny little cilia, hair-like extensions
32:32
Meditation is the biggest gift that I can give anyone. And
32:35
I would say more than anything, it is whatever reason for
32:39
success I've had. Because back to the two U's, I'll
32:43
clarify. What I mean is that in
32:46
your mind, we think, what do you want? And
32:50
the reality is when you look at the neuroscience and
32:53
psychology, that there are different parts of
32:57
your brain that want different things. And so
33:00
in the simplest sense, there is the logical part
33:05
of the brain that you're conscious of. It's called the conscious. And
33:09
you think you're being logical and you want to make those decisions. And
33:13
then there's the subliminal below the limbic system,
33:17
part of the brain, which is the emotional. And
33:21
it's not as conscious to you. but it has more of an
33:24
influence on you than really the logical one. And
33:28
so they're not aligned. And so meditation helps
33:37
So when you think about what
33:41
we just, um, watched, um, Oh,
33:45
wait, let me turn this off. When you think about what we
33:49
just watched, and I'm just going to reframe it a
33:52
little bit so you can understand. So there's this logic part
33:56
and the motion part, right? And the
33:59
logic part, it's like, OK, you
34:03
can logically know this relationship isn't working out for me.
34:06
Logically, I know that. Emotionally, I
34:10
don't want to get out of this relationship. It feels
34:15
like this is what I'm supposed to be doing. And the emotion part
34:19
is not always as conscious. But unfortunately,
34:22
a lot of people are making decisions off of their emotions, right?
34:27
That's an example of a relationship. Um, let's
34:30
just say your goal. I want to get up and walk. Logically. I
34:33
know I need to walk. The doctor's already told me I'm on the verge of, um,
34:37
having, uh, diabetes. I have high blood pressure. Like
34:41
all these medical things are happening that the doctor's telling me. So when
34:44
I'm in the office, logically, I know I need to
34:48
walk. But on the emotion side, I don't
34:51
feel like walking. I'm tired. I just want to lay in
34:54
bed. I don't want to create time for it. That's
34:58
not as conscious. And I'm making decisions off
35:02
of my emotions. If I'm taking time to process
35:06
every day and thinking about my life and thinking about where
35:09
I want to see myself, because I don't want to see myself on meds for
35:13
diabetes, high blood pressure, high cholesterol, I
35:16
want to be able to go play around with my kids. I
35:19
don't want to be with a cane or taking needles
35:23
every day. If I really start to think logically about what
35:27
I want, then when I don't feel like getting
35:32
up to go for that walk because the walk is going to help me
35:36
get my weight down and lose some of the stuff, then
35:41
if I'm meditating and thinking about these things, I'm not going to let that
35:44
emotion win. When you think about surviving,
35:48
because there's moments that you don't feel like getting up to go to
35:51
work. You don't allow that to
35:54
win because the logic kicks in for the survival piece, because
35:58
you know, if you don't go to work, you don't get paid. If you don't get paid, your
36:01
bills aren't paid. And that's important to
36:04
you. So when you're thinking about this idea
36:08
of meditating and decluttering your mind, understand
36:12
that one big thing is gonna help you is to make decisions
36:16
that are more logical and not emotional. Right.
36:20
A lot of times when I'm working with people and even myself, I've been
36:23
guilty of making decisions based off of my emotions on
36:26
impulse. Um, they're, they're a lot rare now
36:30
because I'm more clear, but before I understood mental
36:34
health and, and like my mind and all this stuff, the
36:37
decisions was very emotionally based. But then
36:40
when I take time to process and think and take accountability, you
36:44
know, for what is happening for where I am in life. taking
36:48
that accountability. Um, it's uncomfortable. It doesn't
36:52
feel good to make some hard decisions, but I come
36:55
out different on, on the other side of that. Right. And so
36:59
as, as you're trying to, uh, work on decluttering your
37:02
mind and, um, having more peace, Introducing
37:06
journaling into your life. And, you know, I
37:10
love talking about things that don't cost money cause you can grab a notebook and
37:13
start journaling. Meditation, you can go on
37:16
YouTube for free and type in, I would suggest starting with
37:20
two minutes, right? Cause if you're not used to being still trying
37:24
to do 10 and 20 minutes, it's like too much. And then you're going
37:27
to give up. If you start with two minutes, you're not going to give up because it's
37:30
two minutes. Then you go to three minutes, then four, right? You slowly
37:34
build up. Um, so I hope this was helpful. I
37:37
hope it makes sense. I always tell people if like anything I ever
37:41
say resonates for you, um, understand that you have
37:44
power to create change. I think people forget that they have power because
37:48
they've been powerless for so long. Um, even as
37:51
an adult, like you feel powerless. And I,
37:55
I think the more you take these small steps to
37:58
create change in your life, the more you'll find
38:01
yourself confident and willing
38:06
and consistent with the changes that you are trying to create.
38:10
But if you try to take on a huge chunk at one time, I
38:13
tell people when I wanted to eat better, so
38:17
I would go to Burger King's after, I
38:21
would go to Burger King's after
38:25
the gym and not understood why things weren't changing for
38:28
me, because I didn't have the knowledge. And then when I learned, I
38:32
was like, oh, let me just get all these greens and stuff. So I love cooking
38:35
now. Before, years ago, I wasn't cooking. I
38:39
got all these greens, because I'm like, I'm about to make these changes. And
38:43
the greens went to waste. I didn't know what I was doing. And then I
38:47
had to pull back and be like, yo, Celeste, just start with breakfast. And
38:51
I just started making smoothies for breakfast. I changed
38:56
the way I thought about it. because the way I was trying to
39:00
do it and take it on at one time, it was too much. And
39:03
I was feeling discouraged. But then when I just started with breakfast, I
39:07
said, Oh, I could do this. You know, I started doing my breakfast. That's what I say. Start
39:10
making up your bed in the morning. You'll be like, okay, I can do this. Now let
39:13
me start putting my clothes away. Right? Like little by little, the changes is
39:16
going to happen. Um, listen, progressive muscle relaxation
39:20
is something my therapist introduced me to. Yes. Box
39:24
breathing is good. I should do a podcast on meditation. Thank
39:28
you, Celeste. Celeste has a great journal. Yes, thank you. I
39:32
have a great journal too. So thank you all so
39:35
much. I appreciate you tuning in. We'll be back next Wednesday, 12 p.m.
39:39
Eastern Standard Time. And again, if there's ever a topic that
39:42
you wanna hear, me talk about, all you gotta do is
39:46
shoot me an email. Also, I have a wellness center I
39:49
created called Shifting the Way You Think. So if
39:52
you go to stwt, sorry,
39:56
I gotta put the acronyms up. I haven't gotten used to stw.
40:01
Okay, so if you go to www.stwyt.com, one
40:07
day I'm gonna remember it. That's shifting the way you think. If
40:10
you go to stwyt.com, you'll
40:13
find the information there about it. I'm really excited about it.
40:16
It's something that I wanted to do for so long. And so it's
40:20
finally happening. So thank you so much. I'll see you