Latest / Terri Messenger's Genius Zone / Transform Your Mind, Body and Life

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Transform Your Mind, Body and Life · Terri Messenger's Genius Zone

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Yeah, but the reason why I went to see her was because of my
0:03
stage rise. So I remember really opening up
0:06
to her and telling her my experience and how how bad it
0:09
was feeling when I was talking in front of, you know, all my,
0:14
all my classmates. And the advice that she she gave
0:18
me was basically the same advice that my mom had given me like
0:22
one week prior to this appointment, which was just
0:25
imagine that all all the kids in the class are cabbage hats.
0:32
Or in. Their pajamas, they just like,
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just imagine that, you know, it's like nothing.
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And I was really disappointed and a bit disheartened and.
0:43
But I pay $100 to hear that. No, no, it wasn't actually $100.
0:47
It was more like, let's say $40. Yeah.
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And I was very polite, so I said thank you anyway.
0:53
There was after that experience I decided it was the last time I
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seek the help of professional to deal with my issues, with my
1:03
anxiety, with anything in general.
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Hey, hey, hey, and welcome to the Genius Zone.
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And we have something really super special lined up because I
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know that everyone on the entire planet needs this.
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And before I go into how epic this is going to be, I would
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like to introduce on the couch here for Terry Messenger's
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Genius Zone and Edge Radio Australia, the beautiful Ivana
1:43
Separovic, the holistic well-being and mindfulness
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coach. Now guys, if you know Eckhart
1:50
Tolle and you love his work, you are gonna love this show.
1:55
So relax, sit back and let's go. Hello Ivana, how are you today?
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Hi, Terry, I'm very good and thank you for having me.
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Oh. It is such a pleasure.
2:04
So you were saying to me backstage that you actually were
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inspired by your husband, who is, you know, a highly
2:15
professional person. That's right, deals with people,
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that is, can I say what he does? Yes, yes, he's he's.
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So he's a lawyer And obviously in that category you're dealing
2:27
with people and you need to have your presence.
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How important is it for both career people, parents and
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everyone to be present and grounded?
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How important do you think? I think it's the most important
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thing in our lives since if you are not present, we are
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basically constant, constantly surviving and that's not exactly
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what life should be about. We should also feel alive now
3:00
and again and enjoy. Our.
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Living experience, it's. Such a good point.
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If we're not present in our own body and thriving, then we're
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just existing, you know? That's right.
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We're just getting through. We're just getting through, and
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that's not a good way of life. And I don't think it's a good
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recipe for success either. So when people want to be in a
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learning state, when they want to be in a success state, when
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they, you know, when they want to be in a healthy state, you
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know, some of these things that we're going to be talking about
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today are going to just be so incredibly powerful.
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And yet I love your philosophy because I have been, this is
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something that I have been talking about for probably the
3:55
last three to four weeks in my business since my husband had
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passed away. So I really came into a mode
4:06
where you get this kind of a wake up call.
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You come back to reality of what's really important and you
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realize that all the hustle and bustle is, you know, really what
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for? You know, you're missing the
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magic moments with people, isn't it?
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Yeah, it's a it's a distraction from what really matters.
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Yes, yes. And look, I'm going to address
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the elephant in the room here, Ivana, because you're here in
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the seat with me and we're here in Perth, WA.
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Whereabouts are you from? I was born in Slovakia.
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Right. Beautiful on the other side of
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the globe, very from here. Wow, and you're loving
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Australia, obviously. I do.
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I really feel at home in Australia now.
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It wasn't like this when of course I arrived.
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Maybe after two years I started feeling really accustomed to
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living in Perth. And now I, yes, I, I just, I
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just like it and I, I can't really imagine living.
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It's a great place to really raise kids, isn't it?
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It is, and you know, it wouldn't be.
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It wouldn't be the genius zone without the back story because,
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you know, we have a philosophy on the show that, you know,
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everyone's story is their glory. And quite often it is pain that
5:27
actually comes from, you know, your power.
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So, you know, let's turn our pain into power.
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But, you know, over to you. Tell us your back story, Ivana.
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OK so I reckon I need to start when I was at the age of 12
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actually and I went to see a therapist since back then I was
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suffering from a really bad stage fright.
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So anytime I was talking in front of my classmates, I will
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start shaking and I could feel like, you know, I, I was going
6:01
to faint. And back then I was also bullied
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by my by my by my classmates. I was a bit chubby.
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I was a chubby child. So you.
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Did not know that she's very poorly gorgeous.
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Anyway, yeah, but the reason why I went to see her was because of
6:21
my stage rise. So I remember really opening up
6:23
to her and telling her my experience and how how bad it
6:27
was feeling when I was talking in front of, you know, all my,
6:31
all my classmates. And the advice that she she gave
6:36
me was basically the same advice that my mum had given me like
6:39
one week prior to this appointment, which was just
6:43
imagine that all all the kids in the class are cabbage hats.
6:50
Or in. Their pajamas, they just like,
6:53
just imagine that, you know, it's like nothing.
6:55
And I was really disappointed and I'd be disheartened and.
7:00
But I pay $100 to hear that. No, no, it wasn't actually $100.
7:04
It was more like, let's say $40. Yeah.
7:08
And I was very polite, so I said thank you anyway.
7:10
There was after that experience I decided that was the last time
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I seek the help of professional to deal with my issues.
7:19
I see. Wow with my anxiety with
7:21
anything in general. Yeah.
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Can I just mention something on that note because, you know,
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obviously being a power neuro linguistic programmer, many
7:30
people came to me the last stop and they had said the same
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thing. They said that counselors,
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psychologists did not work and the whole thing.
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And I think we're going to go a little bit into depth here is
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that when a person is having stage fright or whether it is
7:50
fearing speaking in front of people or whatever it is, that
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kind of elicits that fear, it's because of what they're telling
8:00
themselves. So it, it's a belief.
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So had that therapist gone well, you know, what are you actually
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telling yourself when you go out?
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And the chances are there is that fear of rejection, that
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fear of judgement, that fear of, of loss.
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And, and really that's the, the depth of it.
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I mean, it's great to imagine everyone sitting around in their
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pyjamas or, you know. It might be fun.
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It might be fun but it does doesn't work because you might
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be thinking well they might be imagining me in the same.
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Pajamas. You know, so it's really, I
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hear, I definitely hear what you say.
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So what I want to do is I really want to kick off with the
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important element of really what we're going to be talking about
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here, stepping into a journey of deep reconnection with yourself.
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Now I'm sure, what did you do to reconnect with yourself and how
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did you conquer your issue? OK, all right, So again, I need
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to go a little bit back in time. So I, I suffered from anxiety,
9:11
negative thoughts and very, very bad body image for many years.
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And then when I was in my 20s, I was exhausted and I was, I, I
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couldn't stand my thoughts constantly running through my
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mind. And I had an inner bully telling
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me terrible things like, you know, 12 hours a day.
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I was really exhausted. So I remember one day I grabbed
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a pen and paper and I wrote down, down 5 words.
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My thoughts don't define me. Awesome.
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Not in English. Did everybody hear that your
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thoughts do not define you? That's right.
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Of course, nothing really happened back then, but it was
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the beginning because since that moment I started to observe my
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thoughts more. Since I was so tired of
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constantly reacting to them, I just decided that I was going to
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let my, I couldn't stop them, so I just decided I wasn't going to
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react to them that much. There was the first, first
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really turning point in my, in my life, I can say.
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And then the other one was when I moved to Prague and I actually
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started dating an Italian guy and I went from eating, you
10:24
know, cheap Chinese food and McDonald's.
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And like anything that's, you know, I, I could, I could, I
10:32
could buy as a student. I started eating a better
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quality food, a homemade meals. And all of a sudden I realized,
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hey, my skin was looking better. My anxiety wasn't that bad
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anymore so I sort of. What you're putting on.
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Your body, yes. And then I made the link between
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nutrition and how I felt, and I got really passionate about
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nutrition, about eating healthy, about reconnecting with my body.
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So there was another, quite important.
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Well, they say that you are what you eat and we Gee whiz, we
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wouldn't want to be a jam doughnut, now would we?
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Barely what we don't want to be. So there's a couple of really
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defining things that I'm mapping here.
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And the first thing is that your thoughts don't define you.
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And I and I believe that everyone is experiencing what
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they are experiencing because of what they're saying to
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themselves. So that is a very powerful
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statement. And then of course, the other
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element being that you know what you're putting in your body
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nutritiously also made a change so that that's now they are
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very, very practical things. So.
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Yeah. And they are very, you know,
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interwoven. And what, how I like to see
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these things is our daily fuel. And daily fuel is what we put,
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you know, into our minds, our thoughts, but also the daily
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habits that can either nourish the mind or they can diminish
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the mind. If we spend hours scrolling
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through our social media, that's not a good fuel.
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And then there is the, there is the fuel, the food that we eat,
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what we provide to our body to function as well as it can.
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Because when the body is happy, when the brain is happy, our gut
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health matters, then we feel better.
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We are strong physically and mentally.
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So our daily fuel is, in my opinion, extremely important,
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what we choose to consume. Yeah, on daily basis.
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And do you believe that that was the journey to reconnect you
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back into your body, mind and soul?
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Yes, that's, that's right. So changing my eating habits was
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a really big step and I just learnt about it along the way.
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And then when I moved to Australia, I was still finishing
13:01
my degree in Prague in in Czech Republic and I could not study
13:05
here yet. But I really wanted to learn
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more in my, my major subject at the at the university where I
13:10
study was psychology. So I choose to study mental
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health counselling. Awesome.
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Through an institution here and when as I learnt about the human
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psychology, about the human psyche, I learnt so much about
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myself and there was another opportunity to reflect on my
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mind and understanding myself better and learning practices
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how to deal with my mind. I really wasn't until I started
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practicing mindfulness when I truly discovered the breaking,
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breaking free from my thoughts, from the idea of who I am.
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You know that's. To to know thyself.
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To know thyself. To learning who I am beyond my
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thoughts, beyond my my learned thinking patterns.
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Yeah, that's probably the most powerful thing a person can do.
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So let's talk about releasing stress and anxiety and negative
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thinking now. So I, I feel that what we're
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bringing together here is firstly what you've pointed out
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is awareness and how important is it for us to be aware of
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perhaps if we are stressed out or if we are in one of those,
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you know how you get into a funk and you're sort of going around
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and around and around in a circle and you know, how
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important is awareness around that?
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Well, without awareness, we simply cannot work on things
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like we first need to know that we stress, we need to notice, we
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perhaps notice that, you know, we notice the physical symptoms
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like there's a lot of tension in our bodies.
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We are belly breathing, we are feeling cold but sweaty.
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We are frowning. We, we are, you know, shake
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many, many people are shaking their their legs and so on.
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Or we can also notice like the mental symptoms, many thoughts,
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many negative thoughts, like the worst case scenarios,
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generalizing negative things. So when we are rushing, when the
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body is rushing, the mind is rush, rushing with it.
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The mind is stuck in the stress zone.
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So first we need to practice awareness.
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In other words, we need to notice that we are stressed.
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We need to observe what's happening.
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And once we start observing, we are already creating a kind of
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distance between US and the experience.
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So once I noticed that I'm not breathing and then of course
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that leads me to returning to normal breathing to.
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Breathe and we're gonna we're gonna be going deep into that
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soon. So guys, stand by because breath
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work the life force. Ivana is gonna really teach on
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that one. But it is true.
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You know, when you think about it, I know that there's been
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times in my own life where I have felt particularly stressed
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and then come to think of it, I'm not breathing.
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I'm I'm literally forgetting to breathe.
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And I think that's, you know, obviously right there is the
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awareness of where are you breathing?
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You mentioned too, like the frown and, you know, bringing it
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back to the senses, which we're going to open up about too, you
16:31
know, how are you holding your body?
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Because the way we hold our body is holding the position of where
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we're at. So we can shift our state by
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simply shifting our body, right? That's that's right, that's
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right. And once we practice awareness,
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it's an invitation to to do, to work on our body posture.
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For example, when we are stressed, very often, you know,
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we were lifting up the shoulders or we are, we're scratching.
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Is that a good way to? Yeah.
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Yeah, hunching. You're hunching.
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Yes, hunching over. We can't breathe if we are
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hunching over as soon as we notice, practice awareness.
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Wait, I'm not breathing. I'm I'm hunching over.
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We can let go and. Breathe.
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Yeah, Yeah. Because.
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That's a huge difference. Because that's the spinal cord
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too, isn't it? The vertebrae is the nervous
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system. And that holds all the truths
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about our our life. So if you've captured that,
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guys, if you're listening in, you know, where are you at the
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moment in your body? Do you feel calm, relaxed, or
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are you stressed or are you in a state of something that you'd
17:48
like to change? Just take notice of where that
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is inside your body. Are you breathing right?
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As Ivana has said, hold your body in a different way.
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Notice your facial expressions. This is going to be very simple,
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easy, incredible strategies of really how to to make that
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massive change. So I guess stepping into that
18:13
journey, releasing stress and anxiety and those negative
18:18
thinking patterns, there's probably, you would probably
18:23
understand too that it would depend on how locked in a person
18:27
is because their thinking patterns are also coming from
18:31
automatic what they sort of have already told themselves from the
18:36
past. So any tips on that?
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Yeah. So with thinking patterns, I
18:43
will definitely start with awareness.
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We don't notice that certain things are coming up in our
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heads not telling us terrible things, right.
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We're going to be constantly reacting to them and taking them
18:58
in fully and but once we start noticing they are there, not
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judge mentally just and it can look like this.
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I'm having many negative thoughts.
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My thoughts are being very judge mental at the moment.
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And here again, we are already creating, we already breaking
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free, perhaps I could say from our thoughts in a sense, right,
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we are not fully. Engaging with them.
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What's happening in my mind in the moment?
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By the way, I have a friend and she came up with this amazing
19:32
game and she she's been suffering with with busy mind
19:36
and just just like me. She sometimes gets to the point
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when she's exhausted and she puts she puts an alarm or timer
19:44
on her phone for five or more minutes and she just sits with
19:48
her thoughts with a decision. She doesn't care what her
19:51
thoughts are going to tell her. It's almost like she's sitting
19:54
there just to observe, just to hear, to notice.
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Like, you know when you go to cinema and you're eating your
19:58
popcorn, you're watching a movie.
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That's what she does for she's taking a break from her.
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Oh, I love that. So you mean to say that she's
20:05
actually going in and analyzing them?
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She's not analyzing them. Oh, she's just letting herself.
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Yeah, she's just letting them coming in, but she doesn't
20:14
really care. She's not responding to them.
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It doesn't matter how negative they are, what they're going to
20:18
say, they are criticizing her. So And she, she smiles over them
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sometimes like, Oh, yeah, yeah, this one sounds familiar.
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It's almost like as she she takes, she withdraws the power
20:33
that thoughts have over her, since thoughts on their own are
20:39
not really powerful. They're just words like imagine
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I will start talking to Slovakian and I'll start and
20:43
I'll be telling you terrible things.
20:44
Well. And you, you don't know what I'm
20:46
talking about. And you could, you could say it.
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This is where power linguistics come into it.
20:51
You could speak to me in, in your tongue and you could be
20:55
telling me terrible things that you could be saying it in the
20:58
most incredible voice. Exactly.
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And in the softest. Voice.
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And I could be thinking to myself, because it's really
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frequency, isn't it? It's energy.
21:08
So it's more around the body language and the tonality and
21:12
yeah, things like that. Yeah.
21:14
But yeah, I love that. And yeah, it's so reminds me of,
21:18
you know, when I first went into power neural and linguistic
21:23
programming, you know, you kind of did things to have a bit of a
21:26
play. So it was very playful at the
21:29
ground level, at practitioners level.
21:31
So you sort of stepped into, oh, let's step into a bad feeling.
21:36
The one that I always get every time I walk into the office or
21:39
every time I walk into that house or every time this
21:42
happens. And you'd literally put yourself
21:45
into it, almost to embody it, embrace it and recognize it.
21:50
And then as you did, you'd step back out into what we call meta,
21:55
shake it off. And then you would put your
21:58
desired state calm, relaxed, aware, like you just said.
22:04
So what you're going to be talking to us about in just a
22:07
moment in terms of breath work, it may be, well, how do I feel
22:13
when I'm breathing? You know, what am I feeling when
22:17
I feel that peace and joy? And then you'd sort of step into
22:20
that. And I do have a just a very
22:23
brief funny little story that's so cute.
22:26
I didn't focus on working with children.
22:28
Actually when I was in clinic. It was just something that no, I
22:31
didn't do children. I do, I work with adults.
22:34
But a parent said to me, no, you've got to work with my son.
22:37
And anyway, after much twisting and etcetera, etcetera, I worked
22:43
with him. What a gorgeous young bellow he
22:46
was, you know, about 10 years old.
22:47
I teached him this concept of the, the kind of circle of power
22:55
where he would step into it and he would then bring up the
22:59
confidence and the calm and the joy.
23:02
And you know, it was, I'd anchored him into it, of course.
23:06
And that happened in previous sessions.
23:09
So I I took a bathroom break one day and I excused myself and I
23:14
walked out and bless him, I when I walked back in the room, I
23:19
looked in around the corner and there we he was stepping into
23:23
his circle of. Oh, that's wonderful.
23:25
It was beautiful, so so cute and I just thought.
23:30
Oh, so powerful. It's just, it's beautiful.
23:33
I mean, I'm, I'm sure that you're familiar with with it at
23:38
the brain. When we, when we imagine, when
23:41
we imagine an experience, it activates the same neural
23:43
pathways, the same parts of the brain that as if we were
23:48
actually going through the experience.
23:49
So in other words, if we imagine that we are in a safe circle or
23:54
that we are, I don't know, we have a protective bubble around
23:56
us. The brain believes is there and
23:59
how much power and you know, change and transformation can
24:03
just come through it. And the same thing is with our
24:07
thoughts, right? If we identify with our
24:09
thoughts, if we believe we are our thoughts, that's the reality
24:12
we are living. Once we learn to observe our
24:15
thoughts and we realize, wait, these are just, these are just
24:18
words. It's actually the way how I
24:20
react to them that gives them a power.
24:22
That's our reality. So when when just like my
24:26
friend, when when people learn to be in presence of their
24:30
thoughts without reacting to them through sadness, anxiety or
24:34
anger, the thoughts straight away lose their control over
24:39
them. They are just empty words.
24:40
There is no power. And this is what you know, I, I,
24:44
so I'm an informal mindfulness coach.
24:45
Informal mindfulness, it's a type of mindfulness people can
24:48
practice anytime and anywhere throughout the day.
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And this is one of the things we can do anytime and anywhere just
24:54
to pause and notice what's happening in our heads, to
24:57
notice without being judgmental. They are just products of the
25:01
brain. Who knows?
25:02
The brain is such a mysterious place.
25:03
So thinking patterns are perhaps ancient, are coming from a
25:06
childhood from some kind of trauma for, you know, feeling of
25:09
being unseen and so on. We don't need to understand.
25:12
We don't need to over. We have a power to stop reacting
25:15
to them straight away. Yeah, we can go to psychologist,
25:18
therapist, councillors, talk about their traumas forever.
25:21
This is something that we can do straight away to observe and let
25:27
go of the reaction. Or if we react, we can also
25:30
notice the reaction. This is how I reacted to this
25:33
thought. Again, we are creating a
25:35
distance from ourselves between ourselves and the experience.
25:39
The thought or the emotional reaction to the thought?
25:43
I love that. Yeah, that is so beautiful.
25:46
So guys, who's driving your bus? You'll find that usually it is
25:50
your subconscious mind. So these tips and tricks that
25:53
you're hearing from Ivana are very simple.
25:56
And we are going to talk about the simplicity of these things
26:01
because, you know, I believe that a lot of people get stuck
26:05
in overwhelm and procrastination because they are trying to eat
26:10
the elephant all at once rather than breaking it down, being
26:15
kind to themself and allowing themself to do simple, easy and
26:21
fun things and elements to rebuild their vitality.
26:27
So what are some of the simple things you teach your client to
26:30
do? So let's just say I come in and
26:33
I say, oh, I'm just really, my nervous system is, I'm, I'm
26:37
hearing this a lot with a lot of people at the moment that
26:39
they're feeling like their nervous system is really
26:42
deregulated or their child's nervous system is really
26:45
deregulated. Can you give us some, you know,
26:49
simple tools for that? OK, well I would I would perhaps
26:54
start with breathing. And breathing is one of the ways
27:00
that we can used to send a signal to the brain that we are
27:04
safe. I mean, if the nervous system is
27:05
regulated means that we're stuck in a survival mode.
27:09
We are fighting for survival. The thing is that the human
27:12
brain can't really differentiate between a real life threatening
27:16
situation and daily stresses. And since we live in such a busy
27:20
society, we barely get out of the stress zone.
27:24
Like if we are, if an animal is a life threatening situation,
27:27
and then let's say that, you know, it's chased by a lion for
27:32
dinner, right? And then the animal survives
27:35
after not like before long, the animal returns back into its
27:39
calm zone and all the the nervous system, all the bodily
27:42
functions go back to normal. But that's usually what doesn't
27:44
happen with us humans. We are constantly on the round
27:47
there. There's always something that we
27:49
can, you know, stress, stress about.
27:53
Right. Of course, yes, yeah.
27:55
So no, no surprise that our nervous system is dysregulated
28:00
since we are stuck in the survival zone.
28:02
So what we need to do is to basically bring ourselves back
28:05
into the normal zone, calm zone. And breathing exercises is such
28:10
a wonderful, such a beautiful tool to use, right?
28:14
It's usually doesn't work just to say, oh, I'm good, I'm OK,
28:17
I'm fine. It doesn't work like that
28:19
because this is all happening really on a very different
28:22
levels that we can access through our conscious mind,
28:25
right? And telling ourselves into it.
28:27
However, breathing on the other hand, help release calming
28:32
hormones, which work as an antidote to stress hormones,
28:35
which are adrenaline and cortisol.
28:38
And they help and they help us to, to, to calm, to calm down,
28:46
to to feel more present or at least to feel like we are not,
28:50
we are not, you know, fighting or or running for our survival.
28:55
Yes. Would you like me to maybe just
28:58
mention one on please? Do I was.
29:00
I was actually Yeah, please do. I was going to stay.
29:04
OK, so Ivana, when when Ivana's talking about breathing, she's
29:09
not just talking about your normal everyday breathing.
29:12
This is very conscious breathing that is done in a a way that you
29:18
are making a very conscious decision about it.
29:22
So yeah, over to you. Let's let's go with a few
29:25
techniques for our audience. OK, so I'm going to give you 3
29:29
of my 3, three of my favorite ones.
29:32
OK, so the first one is very quick and I personally do it
29:36
often. Every time I notice I'm not
29:38
breathing. By the way, all of us, we, we
29:41
don't, we don't breathe properly when we're stressed.
29:43
No, we don't. Sometimes I hold my breath.
29:46
Yeah. And I think that people in
29:47
general, yes, holding breath, it's actually got an, it's got a
29:51
name, it's called e-mail apnea. That's because we do it when we
29:54
are reading an e-mail, but also when we are scrolling through.
29:57
That's right. So we are scrolling.
29:59
And reading an e-mail we stop reading.
30:01
Is that what you're saying? That's right.
30:03
Or when we are deeply concentrated?
30:04
When we are accomplishing a task?
30:07
Yes. When we are scrolling through
30:08
social media, we. Do it a lot?
30:10
Yes. Yes.
30:12
Yes, so oh, sorry. Yes, just so everyone can hear
30:16
you. I really, I really don't want
30:18
anyone to miss what you're saying.
30:20
It's so precious all. Right.
30:22
So yeah, so in fact, I think people use around about 5060% of
30:27
their lung capacity, which is a big problem because we're
30:29
depriving our brains of oxygen, which doesn't help with stress.
30:33
OK, so we're depriving. So, you know, this is this is
30:37
also for people that want to learn, for memory, for people
30:42
that are suffering probably inflammation even and, and many
30:46
things. Yeah.
30:47
So what you're suggesting is that breathing oxygenates the
30:51
brain? Yes, well, we, we need.
30:55
So if, if we, if we breathe in a very shallow way, we, yeah, we
31:01
don't provide enough of enough of oxygen to the brain to really
31:05
function at its best. And another thing with oxygen is
31:08
that or I, I believe that's that's why I learned some time
31:13
ago, is that oxygen is important for keeping the body's pH.
31:19
Right. Stable.
31:20
So if we are not breathing properly, if we don't have
31:23
enough, enough of oxygen, you know, running through our
31:26
bloodstream, the body gets more acidic.
31:30
Do you think that I, I just want to catch that for a moment
31:34
because my mother is really suffering with pain in her knees
31:39
and she's bone on bone. And I know that there's a lot of
31:44
inflammation, but every time she exerts herself, she ends up in
31:50
this kind of breathy state. You know, how will that affect
31:56
her pH balance? And could she do something to
32:01
kind of invite what would be the best kind of breathing to help
32:06
perhaps resolve some of that inflammation or some of that?
32:11
Exhaustion. That's right.
32:14
I'll well, breathing, of course, might be one, one of the factors
32:18
that, you know, contribute to her condition.
32:22
So definitely breathing at least in a normal, you know, in a
32:26
normal in a normal way is very helpful.
32:30
However, it might or might not help.
32:32
But anyway, it's it's very good for her to to notice if she's
32:36
not breathing and to return back to a normal breathing.
32:39
And one of one of the exercises that is very quick to do is that
32:45
we in health through our nose. So in through the nice guys.
32:51
We hold for a bit, maybe for a count to 5, let's say.
32:56
Hold for 52345. And exhale through the mouth and
33:02
make the exhale longer than the exhale.
33:04
If you want to count count, you can count for per count of let's
33:09
say 8. 8 So breathing out. So as you breathe out, just
33:14
exhale that. Maybe let's do it one more time.
33:17
So we inhale, count to 5, hold for five, exhale for 8:00.
33:23
Also try to notice how the warm air is getting through your
33:27
nose. Just notice how it feels in your
33:29
nose, and then when you exhale, notice the warm air getting
33:34
through your mouth. I mean, it.
33:37
This is, of course, optional. Yeah, well, it's grounding
33:39
through, like very grounding. What we've got on the screen
33:42
here is grounding through your senses.
33:45
So you are becoming aware you're, you're kind of tapping
33:49
into, well, does the breath that I'm taking in feel warm?
33:54
And if you remember to, breathing through your nose and
33:57
I I believe three times is gonna change the way your body feels.
34:02
Three times. Immediately, yeah.
34:05
So breathing in through your nose, perhaps holding it for
34:09
five and sensing the the feeling the.
34:13
Feeling, yes, Yeah. Yeah.
34:15
We you can feel a bit light headed since that's when the the
34:18
calming hormones are nicely released into the brain.
34:21
Yep. And then exhaling it out and
34:25
taking that and are you making a noise?
34:28
Like sometimes a lot of these people they'll recommend.
34:33
Yeah, well, that depends on the situation.
34:36
Like sometimes when we are at work, sometimes we can, it's
34:39
good to make a noise, but that's not always doable.
34:43
However, on that note, when I really, when I really make a
34:48
nose, when I really make it loud, is in front of my
34:50
daughter. And I'm trying to actually show
34:54
to her what I would like her to do when she's feeling stressed
34:58
or when she's experiencing, let's say, anger.
35:02
And so this is a bit of a role modelling.
35:05
Our kids learn much more from observing us than from what we
35:09
tell them to do. When I say to my daughter, take
35:12
a breather, she starts screaming at me.
35:14
So this doesn't work. Is that right?
35:16
So don't point, just point the finger at someone and say do
35:20
this, do this, but actually do it in.
35:24
Showing to them we do what we preach, right?
35:27
So in that case, I I also so describe the whole experience.
35:32
For example, I go Lucia, I'm getting frustrated.
35:36
I'm going to take a deep inhale and exhale.
35:46
That is amazing and she watches mom.
35:49
She's watching me. It doesn't mean that she's
35:50
straight away certain that's not how it works.
35:52
But the more we do it, the more our kids can learn, right?
35:58
It's. But that actually works at any
36:01
age. Amazing.
36:02
That works at any age. If someone, yeah, if someone
36:05
shows us what to do, we can really observe it and take it
36:09
in. But if someone tells us so this
36:12
is what you do, blah, blah, blah, without showing us, we're
36:14
like, wait, what was it? Can you like, can you repeat
36:17
that to me? It's not the time.
36:18
Sometimes it's it's about learning through experience.
36:23
Learning through. Experience, so seeing and
36:25
hearing is great, but actually experiencing it is very, very
36:30
powerful. So we've got time for a couple
36:33
more things, but firstly I just want to say that if you want to
36:37
get in contact with the beautiful Ivana, this holistic
36:40
mindfulness coach, and really just join her community, come
36:47
into some of these amazing elements, where's the best place
36:50
to find you? We will have your details in the
36:53
show notes, but where would you recommend a person go to just
36:58
like that if they're listening on radio?
37:00
I'll just say to my website. OK.
37:03
And what is your Rep website? It's WWW.
37:09
Take a breath. Take a breath.
37:11
Www.nono. Maybe we'll pop it in the show
37:15
notes. How's that?
37:16
Because is that your name? Yes.
37:19
OK, so we. Will ivanasaparavic.com dot AU
37:22
and there is my number, there is my e-mail.
37:24
There is also a form that people can just fill out.
37:29
So here we go with our kind of our last question before we
37:33
conclude and that is, you know, a lot of everything that we are
37:40
struggling with in life and I know this as a power
37:45
neurolinguistic coach, it's about your perspective, it's
37:49
about the way you look at life. So the old age saying change the
37:55
way you think, change your life if it's your body, change the
38:00
way you see food, change your body and discover also
38:05
inspiration because a lot of people think they need
38:09
motivation. But what I've come to know and I
38:11
feel that your teaching is really strong in this, is that
38:16
inspiration comes from in spirit.
38:19
You really won't find the motivation without the
38:23
inspiration. And how important is it to take
38:27
aligned action? Evanna you know, and what does
38:31
alignment mean in terms of obviously being able to tap into
38:38
that congruency or or that, you know, oneness with our self?
38:43
Yeah, that was that was beautiful with how how you
38:48
described it, by the way. That's such a beautiful way to
38:51
talk about these things. It's very hard to change
38:54
everything, anything. If we are stuck with our old
38:58
thinking patterns, if we, if you want to achieve something, but
39:02
our, our mind keeps telling us this is too hard.
39:05
Yes, I can do it today, but this and that, finding excuses and so
39:09
on, that's very hard. So what I very often help my
39:13
clients with is to create a new vision of themselves, to
39:20
visualize the person who they want to be and to reflect on how
39:23
that person is thinking. What are their beliefs that they
39:26
are holding about themselves right to start with?
39:31
Right to write that down person. So if if I'm having a bad day,
39:35
say for example, and I'm running around like a headless chook and
39:40
I'm stressed out and I'm not present and I'm not breathing
39:43
properly and I'm not being aware of my whole thing, obviously I'm
39:51
going to need to change my perspective.
39:53
So would you say writing down a lot of what's going on for me
39:58
would help? It of course helps, but it takes
40:02
time. There are also a few quick I
40:05
don't want to say tricks, but the the language we're using
40:09
about things that we do is very important.
40:11
Like people usually say, I have to do this, I I must do this, I
40:16
should. Do this I should should go over
40:19
yourself. Yes, should how different it
40:21
sounds when we say I get to do it.
40:23
I get to go to work, I get to take my kids to school, I get to
40:27
play with my kids, I get to clean the kitchen since I have a
40:30
beautiful home. So when we say get to it
40:33
instantly brings a sense of gratitude, right?
40:37
Positive thinking. So there are few, there are few
40:40
hacks like this. Another one is, for example,
40:45
using the word to be generalising.
40:49
And I'm, I'm just now talking about negative thinking right
40:51
when we are doing affirmation, saying I'm powerful, I'm safe, I
40:55
can do this. We we can do it right to be is a
40:58
wonderful tool for a positive thinking.
41:02
However, with negative thinking, when we start saying I'm
41:04
anxious, I'm stressed. It's almost like it's never
41:08
ending. I'm always stressed.
41:10
It's it's like we are identifying ourselves with
41:13
experience. So how different it is to say I
41:17
experienced anxiety just now. Anxiety is here present.
41:21
There is me, there is anxiety. I'm not anxiety.
41:25
There is me. And then there is a problem.
41:27
And I'm here to sit with the problem and just to breathe.
41:32
It's OK to have a problem. Yes.
41:34
Hello. Problem.
41:35
Yes. How are you?
41:36
I can see. You.
41:38
I can see you, but there is also my I don't know my hope or my
41:43
inner power. You know who I am without you.
41:46
All these things. And I noticed that you also,
41:49
when you address that with your language, you really used
41:53
powerful words like I get to do this.
41:56
And also there was a sense that you put the problem in the past.
42:02
So at a conscious level, you know, I studied under, well, the
42:08
school of training of the famous Milton Ericsson.
42:11
And he would say to his clients, oh, yes, you were feeling very
42:17
stressed, weren't you? So you see, even though they're
42:21
saying I'm so stressed, I'm so anxious, I'm so this.
42:25
And you know, he would then very cleverly place it into the past
42:31
and then lead through with, I wonder what it's going to be
42:35
like when you can breathe again, when you can be so aware that
42:40
all of a sudden the joy floods back.
42:43
You know, we are at a time I have to ask you the question
42:47
that I have to ask all people because it's honoring you and
42:52
your incredible work and your wisdom.
42:54
If there was something you either wanted to repeat here
42:58
that you've said and emphasize or something that you want to
43:02
say to the audience, what would it be?
43:06
I would say you are much more than you think.
43:13
Literally, we are much more than we think.
43:18
Thoughts happen. Brain is neuro neuroplastic.
43:21
I believe that we can change all our thinking patterns if you
43:26
want, and there are very basic steps to do it right.
43:30
And observing our thoughts not without reacting to them is one
43:34
of them or two of them's. But we are much more and
43:38
everything is possible. We can create new thinking
43:41
patterns through maybe practicing gratitude, maybe
43:44
doing positive affirmations, right?
43:47
We can become who we want to be. So back to your previous
43:51
question about the inspiration. It's so powerful to imagine who
43:56
we are at some point in the future.
44:00
We are the person. Yes, we are the person.
44:03
It's just a matter of the time. How do we think?
44:06
What small habits do we have? What happens when we wake up?
44:09
Make a plan. There is a beautiful saying by
44:12
FM Alexander that people don't decide their futures, that they
44:16
decide their habits and their habits decide their futures.
44:20
So what are your habits? That's beautiful note to end up
44:24
on. Well, you've been listening to
44:26
the Genius Zone Edge radio show where we have explored through
44:33
this various topic along with all the exciting new topics that
44:39
we bring every week to enhance your personal mastery of
44:45
excellence. Now, I'd love you to do me a
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favor, in fact, be part of the legacy 1,000,000 that I have in
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the vision for 2028. If you know someone who really
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45:24
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45:28
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45:37
inspired, stay awesome, and keep on mastering your excellence.