Latest / Heal Yourself Podcast / Episode 6: The Power of The Present Moment

Transcript

Episode 6: The Power of The Present Moment · Heal Yourself Podcast

• 0:03
  Speaker 1: Welcome to the Heal Yourself Podcast, where we dive deep into all things healing.
• 0:08
  Speaker 1: I'm Denise, a speech-language pathologist and a self-love coach for adults and teens.
• 0:15
  Speaker 2: And I'm Kira, a traditional naturopath and functional nutritionist, and we are here to guide you through the transformative process of healing your body, mind and soul.
• 0:25
  Speaker 1: From the latest in functional medicine to nurturing your relationship with yourself, healing trauma and even transforming your money story.
• 0:33
  Speaker 1: We're here to empower you with the knowledge and tools to create lasting change.
• 0:39
  Speaker 2: So, whether you're looking to heal physically, emotionally or spiritually, join us as we explore the many paths to wholeness and wellness.
• 0:46
  Speaker 2: Welcome back to another episode.
• 0:52
  Speaker 2: This is episode six, and today we're going to talk about focusing on the now.
• 0:59
  Speaker 2: Denise and I were actually just chatting about this last week, messaging each other, but it's a powerful one for so many, because all we have is right now, like the present moment.
• 1:09
  Speaker 2: We don't live in the past, we don't live in the future, but unfortunately, so many do, in the sense that they like, perseverate over the past or they're relieving events that were painful or uncomfortable.
• 1:22
  Speaker 2: And then we have other people that live in the future, that are constantly worrying about what can happen, which, denise, we know that's not a helpful thing, right?
• 1:32
  Speaker 2: No, we've done, yeah.
• 1:35
  Speaker 1: No wonder why we're anxious.
• 1:37
  Speaker 2: Yeah, and I'm not a worrier.
• 1:39
  Speaker 2: I don't tend to live in the future, though Some of those thoughts come up right and I have to move my attention.
• 1:44
  Speaker 2: But I've definitely been someone who lives in the past and like reliving stuff over and over and over.
• 1:50
  Speaker 2: And one of my mentors often says the past and the future don't exist because the past is done, it's over with future's not even here yet, and I think the first time I heard that it was a little bit triggering.
• 2:06
  Speaker 2: So I'm like, yeah, you didn't live through these events in the past, but I understand what he means by that.
• 2:13
  Speaker 2: Now, right, like we only have the now, we only have the present moment.
• 2:18
  Speaker 1: That's our power is in the now.
• 2:22
  Speaker 2: The choices we make are now, the thoughts we think are now.
• 2:25
  Speaker 2: Why are we wasting life and precious energy and thoughts and whatever, thinking about things that happened in the past or things that may or may not even happen in the future, and I mean literally.
• 2:38
  Speaker 2: We could just end the episode with that right now.
• 2:40
  Speaker 1: No, literally exactly Because the past, like you said earlier, the past is done and over.
• 2:46
  Speaker 1: So what we're doing is we are reliving it in our mind and we are making ourselves suffer.
• 2:51
  Speaker 1: So you can imagine that those two choices put together.
• 2:54
  Speaker 1: Yeah.
• 2:55
  Speaker 1: We're choosing to relive it in our mind, and we're choosing to suffer from those which they don't exist.
• 3:04
  Speaker 2: Yeah, I mean it's hard to let go.
• 3:06
  Speaker 1: Yeah, I get it, it is, but it's.
• 3:10
  Speaker 1: But then if you think about it, you're like wait a minute, but it's.
• 3:13
  Speaker 1: This is the now.
• 3:14
  Speaker 1: That's all I have, because when you focus on the past, you're missing what's happening at this moment, which is your present present.
• 3:21
  Speaker 1: That's what's called the present, because it's a gift Present.
• 3:24
  Speaker 1: Yeah, no, you're right, we can stop now.
• 3:28
  Speaker 1: Okay, bye.
• 3:34
  Speaker 1: Yeah, right, okay, no keep going, though, let's, let's give them more tools, okay, okay, fine, all right.
• 3:44
  Speaker 1: So being present to me is you're being conscious.
• 3:46
  Speaker 1: So, just also, I want you to remember with me, or think about some incidents.
• 3:48
  Speaker 1: Maybe you've done that before.
• 3:49
  Speaker 1: Here I am driving very unconsciously and all of a sudden you take an exit you're not supposed to take because you're so used to it, right?
• 3:57
  Speaker 1: So this proves that we are not in the present moment.
• 4:00
  Speaker 1: We are letting ourselves just go unconscious versus conscious present moment.
• 4:07
  Speaker 1: We are letting ourselves just go unconscious versus conscious, and I really, um, I've really focused on that during my trip, because I told my every time I would get upset at something or things don't go our way, because we were with the tour, with tour guides and stuff like that, and people oh my goodness, people complain.
• 4:21
  Speaker 1: So I would remind myself you know, stay in the present moment, enjoy.
• 4:24
  Speaker 1: And I really am so happy that I did, because when I came back, I was like, wait a minute, yesterday I was in Europe and today I'm home.
• 4:34
  Speaker 1: Oh, but I'm so glad that I enjoyed every single moment and I stayed present as much as I can.
• 4:40
  Speaker 1: Was it 100?
• 4:41
  Speaker 1: Probably not, but I stayed present as much as I can.
• 4:44
  Speaker 1: So I can kind of like, oh wait, remember this moment or this moment.
• 4:48
  Speaker 1: So it's just reminding yourself as well to you know, to staying in the moment and being present and and soaking everything that you see.
• 4:56
  Speaker 1: So you know like, uh, I would love to share because I don't know if you know, but I really love Eckhart Tolle's teaching and he's all about the present, the power of the now.
• 5:07
  Speaker 1: So if you've not, read his book.
• 5:08
  Speaker 2: His book is sitting on my bookcase, by the way.
• 5:10
  Speaker 2: I haven't opened it.
• 5:11
  Speaker 2: Oh, is it.
• 5:12
  Speaker 1: Which one do you have?
• 5:13
  Speaker 1: Because he has the power of now.
• 5:16
  Speaker 2: I think it is the power of now.
• 5:17
  Speaker 1: Because there's practicing the power of now and that's really cool.
• 5:20
  Speaker 1: I love that.
• 5:21
  Speaker 1: But recently I've been listening to his mini video series because he has, like, I think, a course coming out all about presence and he said how to be at peace now.
• 5:31
  Speaker 1: He said that by making peace with the present moment.
• 5:34
  Speaker 1: The present moment is the field on which the game of life happens.
• 5:38
  Speaker 1: It cannot happen anywhere else.
• 5:43
  Speaker 2: Meaning your life is happening right now, in the present.
• 5:47
  Speaker 2: Yeah, which is so true, because when we take ourselves away from the present moment, let's just say we go and relive things in the past, you're keeping yourself in suffering, and if you've been paying any attention to our podcast episodes, you already know that the body keeps the score right.
• 6:03
  Speaker 2: So if we're constantly thinking of things that didn't go well, that didn't serve us, that were traumatic, what benefit is there, like, what are you gaining from that?
• 6:11
  Speaker 2: Does it allow you to go back and change things?
• 6:14
  Speaker 2: No, I wish, but it doesn't.
• 6:18
  Speaker 2: And I was actually doing a podcast episode with someone I think it was two weeks ago and she reminded me of a story.
• 6:24
  Speaker 2: I don't remember where it came from, guys, but she reminded me of a story of a hawk, and I'm going to butcher this, but she basically said the hawk was out getting worms.
• 6:35
  Speaker 2: Um, maybe it was another bird, whatever, but you get the drift without getting work.
• 6:41
  Speaker 2: Right, um, it dropped the worm.
• 6:42
  Speaker 2: A human would be like, oh my gosh.
• 6:43
  Speaker 2: Um, it dropped the worm.
• 6:44
  Speaker 2: A human would be like, oh my gosh, I dropped the worm.
• 6:48
  Speaker 2: What could I have done better?
• 6:49
  Speaker 2: Like you can literally spiral over something like that because now I can't feed my kids.
• 6:54
  Speaker 2: Instead, the hawk doesn't think about it, it just goes and collects another damn worm because it's living in the present, it's not thinking about the past.
• 7:02
  Speaker 2: Why do we do that to ourselves?
• 7:04
  Speaker 2: I can't go back and get the worm.
• 7:06
  Speaker 2: I dropped the dang worm, it's gone.
• 7:08
  Speaker 2: Like find a new word so we don't need to go back.
• 7:13
  Speaker 2: Like why do we put ourselves in that suffering?
• 7:16
  Speaker 2: And then, on the flip side, people that live in the future.
• 7:20
  Speaker 2: I like to plan right.
• 7:22
  Speaker 2: Like I'm all for planning, yeah, but if you're constantly worrying about things that could happen, might happen, how's that serving you?
• 7:29
  Speaker 2: Like it's out of your control.
• 7:31
  Speaker 2: Maybe that's another podcast episode is control?
• 7:33
  Speaker 2: You don't get to control things.
• 7:35
  Speaker 2: You're missing out on those things in life right in front of you by thinking about what might happen tomorrow, next week, next year, five years from now, like whatever it might be.
• 7:46
  Speaker 2: So live in the now.
• 7:48
  Speaker 2: And that goes back to gratitude too.
• 7:50
  Speaker 2: I'm just going to throw that in there as a simple tip.
• 7:52
  Speaker 2: But, like our gratitude episode, if you're not in a state of gratitude, it's very easy to fall into the I'm going to go back and live the past or I'm going to be living in the future.
• 8:04
  Speaker 2: If you can step into gratitude, it's so much easier to be present now.
• 8:08
  Speaker 2: So great points, let's let's give more tips.
• 8:13
  Speaker 2: So, denise, yes, give me one, I want to go back to something that you said okay, yeah why?
• 8:18
  Speaker 1: why do we do this?
• 8:19
  Speaker 1: Because, I mean, we're going to be real with each other.
• 8:22
  Speaker 1: Uh, because some of us are addicted to suffering.
• 8:25
  Speaker 1: So you think people are addicted to sugar and to this, and to smoking, and to drinking and to whatever.
• 8:31
  Speaker 1: Some people are addicted to suffering and that's why we hash and we keep living in the past.
• 8:36
  Speaker 1: Um, or, you know, whatever's gonna happen in the future and about the future is, you know, yes, we do have high achievers like you and me, and we plan, but we also let go and we rely on you know, let it flow sorry, go ahead.
• 8:51
  Speaker 2: Yeah, no, no, and that's.
• 8:53
  Speaker 2: I mean, that's been one of the biggest things that I've been working on is learning to trust and let go and be present.
• 9:00
  Speaker 1: Yeah, yeah so if we need an episode on that, this is right.
• 9:05
  Speaker 1: We need to pin all these things.
• 9:07
  Speaker 2: I we're not writing things down no, we're not okay, what you want from me, give me one of your favorite tools for being present um, engaging in your daily activities.
• 9:20
  Speaker 1: So we're gonna make the mundane activities like you know washing the dishes, doing the laundry, making tea, making coffee more present.
• 9:27
  Speaker 1: So this is kind of like to practice that.
• 9:29
  Speaker 1: So, instead of um having that, you know having the task, whether doing laundry or whatever washing the dishes as a mean to an end, like, oh my gosh, I need to get this done Enjoy every step right.
• 9:46
  Speaker 1: So you know, like, enjoy folding the laundry.
• 9:49
  Speaker 1: I'm folding the laundry, I'm enjoying washing the dishes.
• 9:52
  Speaker 1: And you know what I like to like to do honestly, to be honest with you as well.
• 9:57
  Speaker 1: Um, in case, I love, when I'm doing these mundane tasks, to enlist in the subliminal reprogramming.
• 10:06
  Speaker 1: So, whenever I'm not in the present moment and the unconscious kicks in, there's something happening in my subconscious mind.
• 10:15
  Speaker 1: Does that make sense?
• 10:15
  Speaker 1: So, like, I'm also getting trained.
• 10:18
  Speaker 1: But just pay attention to the detail.
• 10:20
  Speaker 1: Like while you're cooking.
• 10:21
  Speaker 1: You know, like I watched one of the mini series of Eckhart Tolle making tea.
• 10:26
  Speaker 1: It was so peaceful seeing him make the tea and just like enjoying every step.
• 10:32
  Speaker 1: You know smelling the cooking.
• 10:34
  Speaker 1: You know, like, when you're chopping the tomatoes.
• 10:37
  Speaker 1: This also teaches us to slow down.
• 10:38
  Speaker 1: So I definitely recommend are you going to do it for every single task and you're going to remember.
• 10:44
  Speaker 1: No, I know you're not.
• 10:45
  Speaker 1: That's why I gave you the other tip of playing something beneficial in the background once your mind goes off on its tangent.
• 10:53
  Speaker 1: So just enjoy it.
• 10:54
  Speaker 1: When you're driving, enjoy the trees Like oh wow, look at those trees.
• 10:58
  Speaker 1: I could, you know, learn a thing or two from nature Instead of judging the people driving.
• 11:07
  Speaker 2: Or you know what we do, flipping them off.
• 11:09
  Speaker 1: Flipping them off.
• 11:10
  Speaker 1: You know, just enjoy nature, you know, and most people will be seeing you up on the street, just send them blessings because you don't know them.
• 11:17
  Speaker 1: But yeah, like I definitely recommend, just, you know, trying your best to enjoying every step and, um, yeah, instead of letting your mind go rogue, especially during those monday tasks, because we dwell a lot when we are, you know, doing things or second nature type of thing washing dishes, holding laundry, writing brushing my teeth taking a shower yeah great.
• 11:42
  Speaker 1: Brushing the teeth could be a great time to do affirmation yeah because you're right there in front of the mirror, right?
• 11:48
  Speaker 1: So, instead of you know, letting your mind, like think about all the meanings that you have ahead, just stay in the present moment.
• 11:55
  Speaker 2: I like that.
• 11:56
  Speaker 1: It just goes back to the awareness.
• 11:58
  Speaker 2: It does, and gratitude too.
• 12:00
  Speaker 2: Like you know, even it doesn't necessarily have to be gratitude, but I'm just thinking, like when I'm cooking, a lot of times it is an unconscious thing, right, like I'm just going through the motions.
• 12:10
  Speaker 2: But if I could stop and literally smell the fragrances and like, maybe taste stuff, that's gratitude absolutely, because also you're appreciating what you have because others may not have it right so um you'll get the opportunity to cook for your family you know, instead of like going to the drive-thru.
• 12:35
  Speaker 1: Another topic yes what do you think?
• 12:37
  Speaker 1: What's the next step with you, missy?
• 12:40
  Speaker 2: um, one of my favorite things for being present is observing your thoughts, so becoming the observer instead of identifying with them, so kind of like emotions which we spoke about in last week's episode.
• 12:52
  Speaker 2: If you haven't listened, um, um, because when those negative or distracting thoughts arise, we need to learn to acknowledge them without judgment.
• 13:01
  Speaker 2: Right, Because a lot of times they come up and we're like, oh, and we go into judgment or we can spiral, but instead we need to gently bring our attention back to the present moment.
• 13:12
  Speaker 2: Like allow them to come in.
• 13:14
  Speaker 2: Right, we're not telling you to repress these thoughts.
• 13:17
  Speaker 2: That goes against everything we said last week.
• 13:19
  Speaker 2: Allow them to come in, but your thoughts can't be controlling you.
• 13:23
  Speaker 2: And so when you're jumping into the well, oh, my gosh, this thing happened with my boss in a meeting or my friends came over and my dinner didn't turn out the way I wanted it to like, you get to choose in that moment.
• 13:36
  Speaker 2: Are you choosing to allow your thoughts to control you?
• 13:39
  Speaker 2: Are you going to release them?
• 13:41
  Speaker 2: You can pluck them out or say this thought doesn't serve me and then move your attention to something else.
• 13:47
  Speaker 2: Move your attention to something in the present moment.
• 13:50
  Speaker 2: Like Denise said, if you're cooking dinner and you're having the thoughts about, you know, a dinner that you totally bombed a week ago.
• 13:56
  Speaker 2: That's not serving you, so start smelling the peppers you're cutting up or whatever.
• 14:02
  Speaker 1: Or you're thinking about a fight or an argument that you had with a coworker, or a lot of things that we do sometimes is we think of something that we said oh my goodness, did I do this?
• 14:11
  Speaker 1: Why did I say that?
• 14:13
  Speaker 1: So just catch yourself and enjoy Absolutely, absolutely.
• 14:17
  Speaker 2: Yeah, because a quiet mind is a calm mind and this is a practice.
• 14:21
  Speaker 2: Guys, this is not an easy one.
• 14:23
  Speaker 2: It's a forever battle, kind of like eating hygiene we spoke about in the gut one.
• 14:28
  Speaker 2: It's a forever thing because we are human and we do have those thoughts that come in and we do have tendencies to torture ourselves and live in the past or be worrying about things in the future.
• 14:39
  Speaker 2: But keep working at it because this is a powerful one.
• 14:44
  Speaker 1: Yeah, like you said, keep practicing, because practicing makes the progress.
• 14:47
  Speaker 1: So once you're practicing and practicing, practicing this is when it's becoming a little bit more natural Are you still going to do it?
• 14:54
  Speaker 1: Absolutely, kira and I still do it and still dwell, and still all that.
• 15:03
  Speaker 1: However, our awareness and, you know, we I got this from anita murjani and you know I love her.
• 15:06
  Speaker 1: I do too.
• 15:06
  Speaker 1: Um, she said that your ego mind and that voice is there.
• 15:09
  Speaker 1: Instead of hating on it, what you need to do is you need to turn your.
• 15:12
  Speaker 1: Instead of hating on it, what you need to do is you need to turn your conscious voice, conscious mind.
• 15:17
  Speaker 1: That volume needs to be louder than the ego mind.
• 15:20
  Speaker 2: That's all.
• 15:21
  Speaker 1: It's still there, but it's a little bit louder in the situation.
• 15:25
  Speaker 1: So, yeah, because the ego mind is there to protect us.
• 15:29
  Speaker 1: I get it and to you know all that, but instead of it being louder and letting us control everything around us and going crazy on people, it's just having a little bit lower in our conscious voice a bit.
• 15:41
  Speaker 2: Yeah, love it.
• 15:43
  Speaker 2: Okay, give me another one that you use when you're like thinking of the future or the past.
• 15:49
  Speaker 1: Yes, yes, yes, yes, yes.
• 15:51
  Speaker 1: And I love this one.
• 15:52
  Speaker 1: It's letting go of resistance.
• 15:55
  Speaker 1: And again, just like we said, practice, practice, practice.
• 15:59
  Speaker 1: Okay.
• 15:59
  Speaker 1: So accepting things as they are in the present moment, okay, and I love, rather than wishing they're different.
• 16:07
  Speaker 1: And I love this quote by Abraham Hicks I accept where I am and I'm eager for more, because I get it sometimes, especially with high achievers.
• 16:17
  Speaker 1: I want to be there, I want to be there.
• 16:18
  Speaker 1: I'm not at my goal.
• 16:19
  Speaker 1: I'm not where I am.
• 16:20
  Speaker 1: Oh my goodness, what's wrong with me?
• 16:22
  Speaker 2: There's nothing wrong with me, you're preaching my language right now.
• 16:25
  Speaker 1: Yes, exactly Like I'm telling that to myself, like there's nothing wrong with you.
• 16:30
  Speaker 1: You are and instead of just keeping resisting the future, keep resisting the present moment and wishing, oh my goodness I should have been there.
• 16:38
  Speaker 1: Why did I not do this?
• 16:39
  Speaker 1: You know, and we do these things.
• 16:41
  Speaker 1: I still do this day.
• 16:42
  Speaker 1: So what does it do?
• 16:44
  Speaker 1: Resistance to the present moment and not accepting things that they are?
• 16:48
  Speaker 1: It creates suffering we go back to, we are choosing.
• 16:51
  Speaker 1: Why do we choose to create suffering?
• 16:53
  Speaker 1: That doesn't make sense?
• 16:54
  Speaker 1: Why are we choosing to do that?
• 16:57
  Speaker 1: So that's why it's important to just accept things that they are, if they're, of course.
• 17:01
  Speaker 1: I mean and I'm not talking about like, if there are things that need to be changed, change them in the present moment.
• 17:06
  Speaker 1: But if there are things that are out of your control, again we definitely need to record an episode about control things that are out of your control and that you cannot change.
• 17:13
  Speaker 1: Just accept them as they are or change your attitude.
• 17:16
  Speaker 1: I I heard about um, uh, it was a quote.
• 17:20
  Speaker 1: I don't remember the whole quote, but you cannot change it.
• 17:24
  Speaker 1: Change your attitude toward it right now.
• 17:27
  Speaker 1: At the end of the day, it's all about you and it's all about the choices that you make.
• 17:31
  Speaker 1: Um, even so, embrace the now, even if it's uncomfortable, because the challenges and the difficulties and the the uh, I know it's not a word, but, like the, being uncomfortable is not something.
• 17:45
  Speaker 1: Um fun, I get it, but the opportunities to grow, the opportunities to go with, and so don't ignore that and um, yeah, and you just release the struggle when you're accepting the now and you create space for peace, because if you are at peace with the now, you're in generally at peace yeah so letting go of resistance, and it goes back to focusing on the present moment love it.
• 18:15
  Speaker 2: Okay, I've got one let's go.
• 18:18
  Speaker 1: What's the fact?
• 18:18
  Speaker 2: okay, that's is it um, focusing on your breath and and I want to say, guys, we're giving you tools.
• 18:26
  Speaker 2: You choose what works for you, right?
• 18:28
  Speaker 2: Maybe it's, it's all of these, maybe it's one, because obviously Denise and I have ones that they're more partial to.
• 18:34
  Speaker 2: But breath is huge for me.
• 18:36
  Speaker 2: I like to use our breath as an anchor to the present.
• 18:39
  Speaker 2: Anytime I'm feeling overwhelmed or I'm caught in a thought, I just take a few slow, deep breaths.
• 18:47
  Speaker 2: Honestly, for me I just call it breath optimization, like I tell my clients that too.
• 18:53
  Speaker 2: I'm like can we just optimize your breathing?
• 18:54
  Speaker 2: Because a lot of times when we're focused on the past or we're worried about things in the future, our breathing sucks Like it really sucks.
• 19:02
  Speaker 2: It becomes shallow.
• 19:04
  Speaker 2: You're holding your breath.
• 19:05
  Speaker 2: That's not optimal.
• 19:06
  Speaker 2: What we really want to do is have our tongue to the roof of our mouth.
• 19:12
  Speaker 2: We want to inhale through our nose for six, seven, eight seconds, exhale and just that cycle right.
• 19:20
  Speaker 2: So we want those slow, deep, diaphragmatic breaths rather than these shallow things just into our chest.
• 19:28
  Speaker 2: And that allows you to come more present because you're focusing on it, you're paying attention to the sensation of air flowing in and out of your body.
• 19:36
  Speaker 2: You're making sure your tongue's to the roof of your mouth, you're making sure you're breathing through your nose, and that simple task just grounds you in the present moment, and for I mean, sometimes that's it, sometimes that's literally it.
• 19:50
  Speaker 2: I will just check in with my breathing actually, yeah, just check in and my kiddo does it.
• 19:56
  Speaker 2: He's eight.
• 19:56
  Speaker 2: Like when I can tell he's getting stressed out, his emotions are getting the best of him.
• 20:01
  Speaker 2: I'm like, take a breath, buddy, and he does such a good job like he will take his deep breaths and I think he realized that it grounds him.
• 20:07
  Speaker 2: So that that's one, and if you want to get fancy, you can.
• 20:12
  Speaker 2: We talked about box breathing and last week's episode.
• 20:15
  Speaker 2: That's a good one.
• 20:17
  Speaker 2: I like four, seven, eight breathing.
• 20:19
  Speaker 2: So you breathe in for four seconds, hold it for seven, exhale for eight seconds.
• 20:24
  Speaker 2: There's so many things like guys you can just get on Google.
• 20:27
  Speaker 2: Um, I just go for optimal breathing, but there's a ton breath can be huge to anchor you but please don't complicate it, it's just if you're forgetting like the counting and stuff like that.
• 20:43
  Speaker 1: Don't overthink it.
• 20:44
  Speaker 1: Some deep breaths, that's all, and through your nose, out through your nose, that is all.
• 20:49
  Speaker 1: Deep breaths, that's all.
• 20:50
  Speaker 1: In through your nose, out through your nose, that is all.
• 20:52
  Speaker 1: And we are going to host, I believe, on our podcast a breathwork facilitator, so maybe she will give us even more tips.
• 21:01
  Speaker 1: You know like she knows more about breathwork.
• 21:04
  Speaker 1: But yeah, don't overthink it, because I know I know for myself like wait a minute, what did you say?
• 21:09
  Speaker 1: Four seconds, I need to write it down.
• 21:12
  Speaker 2: So if you have a, personality.
• 21:14
  Speaker 1: Let me just breathe.
• 21:15
  Speaker 2: And.
• 21:15
  Speaker 1: I do.
• 21:16
  Speaker 1: I'm so glad you mentioned this about your son Because I practice this with my.
• 21:20
  Speaker 1: I do mindfulness breathing with my students and we call it.
• 21:24
  Speaker 1: It's called animal breathing, so we do something called dragon breathing and deep breathing, and they just love it.
• 21:30
  Speaker 1: I use it with my kiddos with autism, no matter the age and uh.
• 21:34
  Speaker 1: So, yep, breathing is important yeah so another one.
• 21:45
  Speaker 1: I understand this could be a bit hard.
• 21:47
  Speaker 1: However, with practice you can get there.
• 21:51
  Speaker 1: Okay, practice, practice, practice, and it's called practice, stillness, stillness.
• 21:56
  Speaker 1: This is anything you're going to hear us say practice, because to this day, we continue practice.
• 22:00
  Speaker 1: And we keep saying this is a journey.
• 22:02
  Speaker 1: There's no destination, even when you get to where you want it to get, guess what?
• 22:06
  Speaker 1: You're going to come up with different goals.
• 22:09
  Speaker 1: You're going to come up with different goals.
• 22:15
  Speaker 1: You're going to come up with different things, that other things are going to show up and that need healing.
• 22:17
  Speaker 1: So this is a journey and we're going to, you're going to, we're going to be repetitive, I get it, but it is uh, so practicing stillness, stillness.
• 22:22
  Speaker 1: What does it do?
• 22:23
  Speaker 1: It allows you to disengage from the constant stream of thought and that mental noise right.
• 22:30
  Speaker 1: So I really like when it's getting when, when life is getting too much and there's so much noise, I just love to sit down and quiet, close my eyes for five to ten minutes.
• 22:40
  Speaker 1: Sometimes I don't even put music so I can just focus on, you know, the stillness and be still and uh, because you know what do those stream of thoughts do?
• 22:51
  Speaker 1: They pull you away from the present moment.
• 22:54
  Speaker 1: And breathing with the stillness.
• 22:56
  Speaker 1: Breathing will actually promote the stillness and get you back in the present moment.
• 23:03
  Speaker 1: So, sitting quietly and just observing without reacting, go back to observing your thoughts.
• 23:09
  Speaker 1: Don't observe them, just like you're the observer.
• 23:12
  Speaker 1: You're observing, you're not engaging with them, you're not judging them, you're not just saying, oh, I see you, okay, bye-bye, you're gone.
• 23:21
  Speaker 1: Just even see them, like come in and leave, and then what you do is you're creating a space to connect deeply with your inner self.
• 23:31
  Speaker 1: And sometimes what we do, we avoid that because we don't want to be in touch with our inner self, because it's stuck into us.
• 23:39
  Speaker 2: Right.
• 23:39
  Speaker 1: And then go back to the resistance.
• 23:41
  Speaker 1: Why am I resisting?
• 23:43
  Speaker 2: that.
• 23:44
  Speaker 1: Okay, what do I do?
• 23:45
  Speaker 1: And every time I'm like you know, stuck, stuck on something, I send Akira a message.
• 23:49
  Speaker 1: I'm like tell me, why am I resisting this?
• 23:54
  Speaker 2: and half the time I'm like I don't know what's going on.
• 23:58
  Speaker 1: So I highly recommend creating a stillness ritual.
• 24:02
  Speaker 1: It doesn't have to be rocket science.
• 24:04
  Speaker 1: You don't have to go to a zen room, no, just find a quiet spot, uh, where you won't be disturbed, of course, and dedicate, at least start with five minutes.
• 24:13
  Speaker 1: 10 minutes are ideal, 15 minutes is the best, uh.
• 24:17
  Speaker 1: However, start with five minutes and if, if you have not done it before, start with one minute, two minute doesn't matter.
• 24:22
  Speaker 1: Work your way up and just sit in silence, close your eyes, sit comfortably, focus on your breath again.
• 24:29
  Speaker 1: We go back to the breath because breathing gives us, brings us back to that special moment, and whenever the thoughts arise, simply observe and let them go.
• 24:38
  Speaker 1: A quick tip if that chatter, if you don't have a calming music, while you're doing the stillness, um, focus on a sound in nature, outside.
• 24:51
  Speaker 1: So let's say it could be, or inside your house, it could be the sound of the AC, or it could be the sound of cars outside.
• 24:56
  Speaker 1: If you focus on those sounds, you'll notice that you'll, you are going to stop the thoughts.
• 25:03
  Speaker 2: Yep.
• 25:03
  Speaker 1: No more thoughts, because you're focusing on something that is unbiased and that is just outside of you.
• 25:09
  Speaker 1: So, that helps me with being still.
• 25:14
  Speaker 2: Yeah, and I'm going to chime in here.
• 25:16
  Speaker 2: So an activity that I did years ago and I tried to do it once a year now is four hours of silence, and the first time I did it it was okay.
• 25:27
  Speaker 2: So it was with Jim Fortin.
• 25:29
  Speaker 2: For those that don't know, love him, um, and I was like, is he off his rocker?
• 25:35
  Speaker 2: Because I was someone that's like five minutes of being alone with my thoughts was really challenging, because I have such a monkey mind Like and I was, you know, this was before the healing journey started.
• 25:48
  Speaker 2: Perfectionism, like I can't sit still for five minutes, I have way too much stuff to do.
• 25:50
  Speaker 2: And so when you know this was before the healing journey started, perfectionism, like I can't sit still for five minutes, I have way too much stuff to do.
• 25:53
  Speaker 2: And so when he's like, no, you're going to sit in four hours of silence, I'm like this is going to be impossible, because it was no music, it wasn't going on a walk, it was literally sitting in four hours of silence, and the first in a row, in a in a row, oh gosh, yeah.
• 26:11
  Speaker 2: So the first probably two hours was me constantly like there's a thought crap.
• 26:17
  Speaker 2: There's a thought crap, like continuing to try to calm it.
• 26:21
  Speaker 2: And, like you said, it was the same thing, but I would pretend I was listening for the refrigerator to hum, because anytime I would start to listen, I quiet my thoughts, and so after a period of time, the stillness came and beautiful insights came and all this other stuff.
• 26:37
  Speaker 2: But you want to talk about like one of the most powerful activities.
• 26:42
  Speaker 2: That was it.
• 26:43
  Speaker 2: It's it's not for the faint of heart, right, but I was just kind of thrown into it and it worked some people go on retreat, on silent retreats, for days.
• 26:56
  Speaker 1: Yeah, they sit in meditation in silence.
• 26:58
  Speaker 1: I don't know, but I I think someone posted on facebook the other day about them attending joe dispensas training and I think they sat in like meditation for like over six hours.
• 27:10
  Speaker 2: Oh my gosh Wow.
• 27:12
  Speaker 1: I know.
• 27:13
  Speaker 1: Yeah, I know Some people just go for like a week of silent treatment.
• 27:18
  Speaker 1: Well, that's the thing.
• 27:19
  Speaker 2: It's powerful, it gets you in the now, and you know it's funny.
• 27:24
  Speaker 2: Do you remember?
• 27:25
  Speaker 2: You and I used to joke about this?
• 27:26
  Speaker 2: Denise and I ran a program several years ago and we would tell people if you can't sit for 10 minutes a day, then you need 20.
• 27:34
  Speaker 2: Yeah, and it's true, though and that was me, so you know, even if you're like, okay, like 10 minutes is too much, then start with five, but build up and sit with the uncomfortableness that comes with it.
• 27:50
  Speaker 2: It's going to get easier with time.
• 27:54
  Speaker 1: Yeah, yeah, don't just listen right now and be like, oh my goodness, my aim is for hours.
• 27:58
  Speaker 1: Yeah, if you have not done it yet, just start really slow, at least work your way up to 15 minutes.
• 28:05
  Speaker 1: 15 minutes can do one.
• 28:06
  Speaker 1: 15 minutes of stillness can do wonders in your life.
• 28:09
  Speaker 2: It can.
• 28:10
  Speaker 2: It's very healing.
• 28:10
  Speaker 2: Yeah, okay, so you learn anything today.
• 28:15
  Speaker 2: Stop living in the past, stop living in the future.
• 28:18
  Speaker 2: We gave you multiple ideas for things, so implement something.
• 28:23
  Speaker 2: If you haven't listened to our past episodes, we have several up for you, and if you liked this episode, we're growing so please subscribe, share it with people that you think would benefit from it, leave us a review, um, send us feedback on our Instagram page, whatever.
• 28:41
  Speaker 2: We would just love for you to interact some way.
• 28:44
  Speaker 2: If this has been beneficial, and I think that's it, we will see you next week.
• 28:51
  Speaker 1: Next week.