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Speaker 1: Wind Down with Janet Kramer and I've Heeart Radio podcast.

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Speaker 2: This week's episode, we have Michael Gallian coming on. He

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Speaker 2: is a certified professional coach mindfulness teacher on a mission

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Speaker 2: to create a calmer, kinder, and more connected world. BIB

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Speaker 2: do you so you've introduced me to meditation? Why what

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Speaker 2: is it for you? Like when do you find yourself

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Speaker 2: going to meditation and where did you find it?

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Speaker 3: And when probably four years ago after from a traumatic experience,

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Speaker 3: and I thought, you know what I really need to

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Speaker 3: I really need to think about looking after my breathing

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Speaker 3: and being able to control my emotions and my feelings.

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Speaker 3: But also the psychologist that England at the time was

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Speaker 3: introducing a lot of breathing exercises to the playoffs. So

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Speaker 3: I've kind of been introduced to it by like nasal

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Speaker 3: breathing and different types of breathing, like the four seconds in,

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Speaker 3: four seconds out and what it does to you psychologically.

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Speaker 3: So I knew a little bit about it, but never

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Speaker 3: really used it. And then it got to a point

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Speaker 3: where I thought, I'm going to really purpose purposely take

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Speaker 3: a period in the day where I focus on this

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Speaker 3: because it's good for your long term health. Isn't it so?

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Speaker 3: But it never ever became a rock solid habit in

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Speaker 3: my life even now, Like I think people go wrong

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Speaker 3: because you use meditation as a reaction to something or

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Speaker 3: the reactive around it, like, oh, I feel stressed, I

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Speaker 3: need to meditate. Well, your chances are feeling a losing

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Speaker 3: stress continuously come from meditating continuously. So yeah, it was

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Speaker 3: probably four years ago, and it was I was consistent

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Speaker 3: with it for months and it really helped me, but

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Speaker 3: then life took over. I didn't prioritize it. But I

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Speaker 3: think as a couple in the world that we and

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Speaker 3: then the chaos that we live in not bad chaos,

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Speaker 3: good chaos. I think when we go in and we

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Speaker 3: use the ten minutes twenty minutes to reach out, then

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Speaker 3: we use it to be present with each other and

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Speaker 3: hold each other, which we do anyway, but use it

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Speaker 3: to tax some edity. And because at the moment I

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Speaker 3: use it, we chat for five minutes and then I'm snoring.

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Speaker 4: So I should rephrase.

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Speaker 3: It, let's go and let's just go for the sleep,

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Speaker 3: because that's what I do.

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Speaker 1: It's not a reach out, it's just a sleep.

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Speaker 2: Yeah, I have a question for you, and you don't

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Speaker 2: have to answer it now because I don't know if

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Speaker 2: now's the time. But do you think you'll ever Do

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Speaker 2: you think you'll get to a place where you'll want

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Speaker 2: to revisit maybe on an episode what you went through

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Speaker 2: four five years ago that was traumatic. I'm not sure

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Speaker 2: which piece makes you want? Sure curious because I think

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Speaker 2: it would help a lot of people when piece we

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Speaker 2: all go through moments that shape us, change us, and

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Speaker 2: move the compass. I guess so, I'm just I was

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Speaker 2: just curious if one day you'll you'll want to kind

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Speaker 2: of touch on it, because it's been the piece that

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Speaker 2: you kind of go back to and in areas of

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Speaker 2: your life that may hold.

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Speaker 4: That may hold weight.

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Speaker 3: Yeah, I'm not sure i'd want to go back to

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Speaker 3: the actual experience and discuss that, but how it affected

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Speaker 3: things after that then, and how it affected my life

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Speaker 3: after that and enjoy season decisions and how it affected

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Speaker 3: my career and things, then maybe I would, yeah, be

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Speaker 3: open to discussing that.

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Speaker 2: Yeah, we'll stay tuned wind down listeners, not now, not today,

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Speaker 2: but maybe one day. Yeah maybe, I don't know if

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Speaker 2: we're gonna have listeners in ten years. We got to

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Speaker 2: get some really exciting content to keep that because full

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Speaker 2: it for ten more years. But let's take a break

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Speaker 2: and let's get Michael on and get us all to

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Speaker 2: a place of a centered, calmness.

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Speaker 1: Hi, how are you.

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Speaker 3: I'm Michael.

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Speaker 2: So good, I'm Jana. This is my husband Alan.

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Speaker 1: Hi, guys, it's nice to meet you.

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Speaker 2: We are so excited to have you on because when

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Speaker 2: we were looking at the rundown, you know, we obviously

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Speaker 2: are going to do some research on the you know

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Speaker 2: who we're having on and so last night we were

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Speaker 2: what laying in bed and he pulls up Instagram and

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Speaker 2: and you know, we pull up your videos and I'm

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Speaker 2: just like, man, this is like he's he's great, because

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Speaker 2: like your voice is so calming.

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Speaker 4: I'm like, this is just so on brand.

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Speaker 2: Like with with what you do and you know what

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Speaker 2: we're here to talk about today, because I'm just like,

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Speaker 2: I'm I'm in like, I'm I'm relaxed, i am calm,

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Speaker 2: and it's just from the sound of your voice like

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Speaker 2: a gift.

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Speaker 1: Well, thank you, thank you so much. I'm glad it

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Speaker 1: was helpful.

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Speaker 4: Yeah, it was so. How were you based, by the.

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Speaker 1: Way, I'm in New York and Brooklyn.

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Speaker 4: Wow, in a very loud place you were that you

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Speaker 4: found a con.

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Speaker 1: I think that's why I'm this way. You know, I

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Speaker 1: grew up in Colorado, which is very zen, but then

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Speaker 1: I moved to New York and I had like severe

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Speaker 1: panic attacks when I moved here, and so I just

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Speaker 1: had to figure out, in the midst of all of

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Speaker 1: the craziness, in the chaos, how do you find that

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Speaker 1: space of center.

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Speaker 3: So are you self taught or did you go in

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Speaker 3: lound from someone? Do you have a mentor or did

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Speaker 3: you just because some of the best people that we

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Speaker 3: interview in some of the best people that I come

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Speaker 3: across in professional sport are almost like self taught.

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Speaker 1: Yeah. Interesting, Yeah, I mean originally I was. It came

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Speaker 1: from a yoga studio in Queens, New York, when I

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Speaker 1: was having pretty severe anxiety attacks that were making it

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Speaker 1: so I couldn't do my job anymore. I really couldn't function,

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Speaker 1: and so I started just trying anything, and so I

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Speaker 1: went to yoga and started. You know, our teacher was

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Speaker 1: a mindfulness instructor, and she would do these many meditations

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Speaker 1: before and after our yoga sessions, and it was the

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Speaker 1: first time that I felt that sense of relief, and

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Speaker 1: so I was just using it for my own benefit

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Speaker 1: and then eventually I was like, oh, this is really

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Speaker 1: powerful stuff, and so I did go and I got

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Speaker 1: my teaching certification to be a mindfulness instructor. But the

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Speaker 1: majority of kind of what I know and what I

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Speaker 1: teach is just kind of all self taught and self

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Speaker 1: learned because I needed it.

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Speaker 3: Nice.

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Speaker 2: Well, that's interesting piece that you bring up, because you know,

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Speaker 2: you say it's self taught. It's it's self taught because

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Speaker 2: it's I think that for me, why I would connect

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Speaker 2: with someone like you is because you got to that

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Speaker 2: place because you needed it to help you, right, So

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Speaker 2: I would like, so I've also had I struggle with

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Speaker 2: anxiety and for many years and it's gotten to a

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Speaker 2: place now where it's better manageable, but it be hard

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Speaker 2: for me to lean on someone that has never felt that,

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Speaker 2: you know, So like that's I think that's like I

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Speaker 2: would trust someone that has gone through it to help

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Speaker 2: me walk through it too, you know. And I even

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Speaker 2: said last night, like, man, when I'm on a plane

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Speaker 2: and have an anxiety attack or something, I'm just pulling

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Speaker 2: up your Instagram because I'm like that that's like straight

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Speaker 2: up calm. But I think that's interesting the self top

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Speaker 2: piece of it, because I wouldn't have never thought of

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Speaker 2: it that way.

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Speaker 3: But yeah, there's also like, I'm very big on what's

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Speaker 3: people's reference? So how can you reference and teach someone

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Speaker 3: if you've not been through it or being part of

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Speaker 3: it yourself? And there's two things that There's two things

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Speaker 3: that I think about when I come across your videos

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Speaker 3: on Instagram, Micah. And the first thing is the calming nature, right,

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Speaker 3: So that's a that's just such a strong super power

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Speaker 3: to have and it got so calming that I was

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Speaker 3: I trained professional footballers and I was actually showing them

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Speaker 3: your Instagram today on how can your voice was? But

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Speaker 3: also the second the second thing that I like is

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Speaker 3: you know people who are very good at what they do,

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Speaker 3: but they're not exactly natural on Instagram when it comes

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Speaker 3: to videos. What I like about your videos is you

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Speaker 3: wave and say hi, and then you go straight into

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Speaker 3: what the objective is. You don't say hi, guys, how's

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Speaker 3: your deby and I hope you're well, it's just literally hi,

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Speaker 3: think about this or today, let's do this, and you

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Speaker 3: go straight into what you're trying to achieve. And I

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Speaker 3: like that as well. Because it's there's no messing around.

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Speaker 1: Yeah, I mean, social media is such a chaotic space,

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Speaker 1: and it really is. It's just you're scrolling NonStop and

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Speaker 1: people are trying to grab your attention and trying to

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Speaker 1: sell you something and trying to make you feel a

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Speaker 1: certain way. And my entire intention has always been just

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Speaker 1: to be that space where I can check in with people,

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Speaker 1: to give them this calm, gentle space where they can

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Speaker 1: still be in the chaos of that world, but experience

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Speaker 1: that sense of calm in just a second. And so

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Speaker 1: it's never about me selling anything. If you have, if

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Speaker 1: you scroll through all of my videos, you know, I've

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Speaker 1: never never sold a coaching package. I've never you know,

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Speaker 1: been pitching anything. It's just about.

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Speaker 2: You know. But I get your piece though, Like I

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Speaker 2: get I get I get why you don't because everyone

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Speaker 2: is trying to And then so like though you probably

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Speaker 2: like you're capitalizing on the how don't I say this, Like,

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Speaker 2: I mean, I appreciate you not, but also like we'd

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Speaker 2: understand obviously if you didn't, because like we capitalize off

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Speaker 2: our Instagram and you know, and.

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Speaker 1: That's the great thing is people have found you know,

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Speaker 1: people have found me. There are links that they can

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Speaker 1: go to, they can find my podcast, they can find

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Speaker 1: you know, if they want to have a coaching session.

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Speaker 1: But it's not at the forefront, you know. Most importantly

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Speaker 1: for me is to allow for people to just have

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Speaker 1: the experience of what it is to feel calm, because

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Speaker 1: we all need that.

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Speaker 2: Yeah, and especially on that platform too, because it's a

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Speaker 2: very and I was just talking to someone about that

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Speaker 2: where it's it's such.

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Speaker 4: A this it holds.

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Speaker 2: The most chaos, right, you know, and the loudest noises,

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Speaker 2: especially from other people that you have never met in

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Speaker 2: your entire life, but that it holds such a I mean,

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Speaker 2: it's the amount of time even yesterday, like when you

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Speaker 2: were in the show, I'm like, why am I sitting

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Speaker 2: here just scrolling and just like like just burning my

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Speaker 2: brain cells of just like scrolling on Instagram. And it's

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Speaker 2: not all great stuff, you know, and there's a lot

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Speaker 2: that comes with it.

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Speaker 1: It's an emotional regulation tool, that's really what it is.

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Speaker 1: It's our bodies are you know, there's chaos in the

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Speaker 1: world where you live in a very over stimulated world,

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Speaker 1: and scrolling has become a way for us to actually

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Speaker 1: start to regulate the nervous system because it gives us

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Speaker 1: that conscious thing to be doing constantly, and it's drawing

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Speaker 1: our attention in. And so when I work with parents

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Speaker 1: a lot, it's talking about like your kids are addicted

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Speaker 1: to the phone because instead of meditating, instead of going

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Speaker 1: on a walk, instead of doing the things that might

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Speaker 1: be a healthier way to regulate their nervous system, they're

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Speaker 1: using that And so pulling it away from them immediately,

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Speaker 1: or thinking that we can pull it away from ourselves

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Speaker 1: immediately is actually just it's taking away the blanky too

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Speaker 1: soon from us. We need it, but it's how can

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Speaker 1: we use it in a healthy way. How can we

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Speaker 1: use it to actually be something that can connect us,

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Speaker 1: can allow for us to have that momentary release so

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Speaker 1: that we can go on with our life.

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Speaker 2: It's just I always want to speak to a small

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Speaker 2: piece of that, because you know, we're raising little humans.

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Speaker 2: Do you say not to take because I I technology,

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Speaker 2: like it is a very big and I don't know

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Speaker 2: if I but yet they see me on my phone,

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Speaker 2: which I try so hard to like put the phone down,

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Speaker 2: and you know we have but that's a piece where

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Speaker 2: I'm like, I don't want them to always you know,

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Speaker 2: they don't have phones. They're too little now, but when

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Speaker 2: it comes to iPads, and you know, I don't want

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Speaker 2: them always on the phones. And I have a we

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Speaker 2: have a monitor phone for our for our baby boy,

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Speaker 2: where you know, my my daughter loves to like do

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Speaker 2: little dance videos on with jas. But I'm like, oh,

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Speaker 2: this is now a piece that they're like loving another

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Speaker 2: piece of technology. So it's like, did you say not

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Speaker 2: to take or to like, how do you like kind

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Speaker 2: of do the healthy boundaries around that.

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Speaker 1: Take it, but recognize why they're using it to the

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Speaker 1: degree that they're using it, and if it's if it

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Speaker 1: is that emotional regulation tool, if it is that's thing

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Speaker 1: that is taking them away from the stress and the

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Speaker 1: pressures that they're experiencing. You still have to deal with

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Speaker 1: the stress and the pressures that they're experiencing and so

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Speaker 1: helping them to find those healthier habits of one of

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Speaker 1: the ways, what are you actually feeling, Why are you

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Speaker 1: going to your phone so much? And having that discussion

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Speaker 1: with them so that they can start to build those

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Speaker 1: healthier habits.

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Speaker 3: Yeah, I mean they use it just to video little

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Speaker 3: dances and stuff. So I don't think it's I don't

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Speaker 3: think it's a distraction from stress or pressure at this point,

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Speaker 3: but it is good to regulate it. The issue I

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Speaker 3: have with social media is, and this is what I

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Speaker 3: like to you, Michael, because people proclaim to be camming,

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Speaker 3: and they could proclaim to be this, and unfortunately the

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Speaker 3: social media is full of false experts. It really isn't

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Speaker 3: that send the wrong message, claim to be something, but

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Speaker 3: send the wrong message and the wrong expertise to people.

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Speaker 3: Whereas you claim to be calming and you are instantly camming.

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Speaker 3: So therefore just simple things that people are what they

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Speaker 3: say they are, and that's unfortunately not the case, and

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Speaker 3: that's what I think needs to be regulated people following

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Speaker 3: the false experts online.

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Speaker 4: Can we back up to.

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Speaker 2: Your anxiety because there's a lot of people listen to

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Speaker 2: wind Down that you know, that's always one of their

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Speaker 2: questions when I say podcasts and today, whoul we talk about?

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Speaker 2: And you know, anxiety is at the top and the forefront,

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Speaker 2: and again in this day and age, in the world

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Speaker 2: that we live in, you know, anxiety is always the

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Speaker 2: fear of the unknown. Well, there's a lot of unknowns

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Speaker 2: in this world and there's a lot of fears and

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Speaker 2: for you do do you know what caused your first

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Speaker 2: anxiety attack? Yeah, are you cool to talk about it?

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Speaker 1: Or no? Or totally yeah, I'm totally open about this.

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Speaker 1: And so I moved to New York actually to pursue

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Speaker 1: musical theater. So I have a degree in music and

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Speaker 1: came here and was performing professionally for about ten years

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Speaker 1: after I moved to New York, and there was a

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Speaker 1: moment when I started getting what I thought was just

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Speaker 1: stage fright, like I would just be really nervous before

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Speaker 1: I went on stage, and it started escalating to the

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Speaker 1: point where I would be having full blown panic attacks

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Speaker 1: every time that I left the stage, and it was

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Speaker 1: like my body was just kind of like collapsing from

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Speaker 1: what I was experiencing, and it got so bad that

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Speaker 1: I couldn't audition anymore. So it was, you know, this

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Speaker 1: thing that I had been so passionate about and loved

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Speaker 1: so much since I was a little kid was all

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Speaker 1: of a sudden no longer a reality for me. And

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Speaker 1: so it was that fear of being in front of people.

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Speaker 1: It was the fear of being seen. It was the

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Speaker 1: fear of having my dreams be realized. That was just

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Speaker 1: causing so much stress and anxiety for me.

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Speaker 2: And then how did you So then that's when you

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Speaker 2: went to your yoga class.

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Speaker 1: I'd tried anything. I mean it was it was anything

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Speaker 1: that I could could find. That was just what really

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Speaker 1: stuck for me. It was the simplicity of really mindfulness,

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Speaker 1: of being able to stop my mind from wandering. My

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Speaker 1: anxiety was really based in my mind either catastrophizing and

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Speaker 1: thinking about future or revisiting paserast moments, and for that

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Speaker 1: moment to be able to ground into the present moment

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Speaker 1: and really take stock of what is here. I can

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Speaker 1: concentrate on my breath, I can concentrate on my body,

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Speaker 1: and those are going to ground me into the present

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Speaker 1: moment so that I can actually have an understanding of

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Speaker 1: what's going on in the world. Everything else was make

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Speaker 1: believe in my head and my body was responding to that.

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Speaker 2: What is your favorite breath work that you've done around anxiety,

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Speaker 2: because there's so many ones out there, so I'm just

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Speaker 2: curious which one works the best for you.

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Speaker 1: So I'm a big fan of being aware of the

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Speaker 1: breath when it enters in and out through the nostrils.

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Speaker 1: One thing that I like to do is be aware

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Speaker 1: of the temperature of the air as it enters in

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Speaker 1: and exits, So it's just those things that you can

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Speaker 1: you can actually start to become curious about the breath

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Speaker 1: with So if you're breathing in and thinking what is

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Speaker 1: the temperature of the air when I breathe in, and

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Speaker 1: what's the difference in the temperature in the air when

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Speaker 1: I breathe out, and then just following the rise and

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Speaker 1: the fall of the chest and feeling what it feels

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Speaker 1: like to have the chest rise and fall, and then

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Speaker 1: dropping it down into the belly, exploring what does it

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Speaker 1: feel like when the belly expands and when it contracts,

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Speaker 1: and then becoming aware of the space around you, and

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Speaker 1: as you breathe in, imagine the entire body going into

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Speaker 1: the openness of space. So it's playing with that sense

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Speaker 1: of expansion and contraction, which just allows for the body

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Speaker 1: to really settle into ground, back into what's right here.

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Speaker 3: Yeah, that works, So I've got a question. Yeah, So

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Speaker 3: the anxiety started to come after you had been performing

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Speaker 3: for ten years, which is just a little bit strange

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Speaker 3: because you would think that after ten years of experience

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Speaker 3: it would become easier for you to handle those emotions

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Speaker 3: and those situations and the pressure of performing. You know

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Speaker 3: why it started to happen after.

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Speaker 1: It's when I started finding success. Okay, when I started

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Speaker 1: getting to the point where it was everything that I

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Speaker 1: had kind of dreamed of. It was I was on

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Speaker 1: an international tour and I was in China, and I

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Speaker 1: remember being on stage there and there's thousands of people

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Speaker 1: in Shanghai. And that's when the pressure started to really build.

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Speaker 1: And I think it was just getting to that level

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Speaker 1: and feeling like I had to perform or I had

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Speaker 1: to live up to something, and it just really messed

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Speaker 1: with my head.

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Speaker 2: Interesting is interesting because you almost think by that point,

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Speaker 2: you're like, you'd have been not happy and I made it, and.

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Speaker 1: Yeah, and it wasn't so much so that I had

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Speaker 1: to completely change careers and I went and I started

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Speaker 1: teaching preschool after that.

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Speaker 3: Did you try and fight it for a period of

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Speaker 3: time with using yoga and using other things to try

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Speaker 3: and save it, or did you just because a lot

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Speaker 3: of people just like football as they know when the

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Speaker 3: time is up and they have to quit because they

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Speaker 3: can't perform how they used to perform. Yeah, did you

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Speaker 3: fight it for a while or did you just know

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Speaker 3: that you had to move on to something else?

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Speaker 1: I fought it for a while, and I fought it

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Speaker 1: with anything that I could could find. You know, I

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Speaker 1: think alcohol drugs became part of it. You know, in

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Speaker 1: the performing world, that's something that people do, and that

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Speaker 1: just made it worse. And yeah, but I think the

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Speaker 1: reality of this situation was I think it was an

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Speaker 1: indicator that it actually wasn't where I wanted to be,

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Speaker 1: Like even though I was, I think it was that

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Speaker 1: pinnacle of success or not that it was like the

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Speaker 1: biggest thing ever, but where I was was leading down

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Speaker 1: a road that I felt like I wasn't going to

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Speaker 1: be able to turn back from. And I think it

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Speaker 1: was this indicator internally that I needed to change positions.

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Speaker 1: I needed to be in somewhere that was more fulfilling,

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Speaker 1: where it wasn't dependent on me having to be out

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Speaker 1: in front of people all the time, because that was

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Speaker 1: just too much pressure for me. Now I speak to

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Speaker 1: millions of people online and so it's a you know, funny.

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Speaker 2: Yeah, but you're doing the calling of where you're of

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Speaker 2: what you know you I imagine you're you know, maybe

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Speaker 2: do you still have the anxiety or where.

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Speaker 1: Does that Yeah, it still comes in. I just have

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Speaker 1: the tools now I have the tools to be able

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Speaker 1: to in the face of that anxiety be like oh

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Speaker 1: I know exactly what I need to do right now,

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Speaker 1: or there it is. Again, it's not this all encompassing

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Speaker 1: like fear Right.

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Speaker 2: You have your book that's available to pre order now,

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Speaker 2: but it's available on September twenty fourth. It's called Let

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Speaker 2: It Settle. Daily Habits to move you from chaos to Calm.

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Speaker 2: What are some of the tips in that book for

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Speaker 2: people to have that calm habits in the chaos of

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Speaker 2: the world.

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Speaker 1: Yeah, in their life. So the book takes us through

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Speaker 1: three different sections of our life. The first is just

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Speaker 1: when we're dealing with stress and overwhelm, and so I

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Speaker 1: deal with some somatic tips and tools that are going

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Speaker 1: to be able to allow for us in the face

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Speaker 1: of fear, to be able to recenter ourselves. So it's

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Speaker 1: all about coming back to center, finding that space to settle.

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Speaker 1: So there's a part of your calm kit, is what

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Speaker 1: I call it. And so it's building that one being

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Speaker 1: the butterfly hug or a body scan or any of

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Speaker 1: the traditional mindfulness exercises, and it's building there and it's

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Speaker 1: giving you practical application for it and telling you, this

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Speaker 1: is the tool, and this is when it would be

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Speaker 1: appropriate to use that tool, and it's set through storytelling,

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Speaker 1: through either my own experience or experience that I've had

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Speaker 1: with clients. So the goal is for people to be

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Speaker 1: able to kind of put themselves in the seat and

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Speaker 1: be able to experience what it would feel like and

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Speaker 1: then actively start to implement that tool into their lives.

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Speaker 4: Okay, and then what's the other the other pieces?

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Speaker 1: So we have that the finding calm, and then it's

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Speaker 1: all about once you've found that centered space, then what

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Speaker 1: are the things that typically take us away from living

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Speaker 1: the life that we want to be living, which is

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Speaker 1: being able to come home to ourselves, have that space

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Speaker 1: of self acceptance, and how do we use mindfulness based

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Speaker 1: tools and able to get us to a space of

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Speaker 1: self acceptance. And then once we found that way home

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Speaker 1: to ourselves, how do we start to look at our

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Speaker 1: relationships with people and how do we start to honor

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Speaker 1: connection and recognize how do we build towards the empathy

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Speaker 1: and understanding that we need, the forgiveness that we might need.

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Speaker 1: All of this kind of leading to the space where

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Speaker 1: we can finally let everything settle and just be content

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Speaker 1: with our lives.

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Speaker 2: Where do you think people like, what's the number one

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Speaker 2: thing that you hear being a mindfulness coach, like, what

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Speaker 2: is what's the one thing that people struggle with the most.

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Speaker 1: Most people say that they cannot meditate and that their

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Speaker 1: brain never stops working. Yeah, And I always say, yeah,

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Speaker 1: your mind's not going to stop. And meditate is not

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Speaker 1: about the absence of thought. Thought is always going to

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Speaker 1: be there. It's always going to come. But it's about

440
00:23:05,800 --> 00:23:09,080
Speaker 1: the conscious awareness of thought. So becoming aware of when

441
00:23:09,119 --> 00:23:12,080
Speaker 1: you are thinking, when you are distracted, and then the

442
00:23:12,119 --> 00:23:15,040
Speaker 1: ability to make the conscious choice to redirect to a

443
00:23:15,080 --> 00:23:19,439
Speaker 1: present moment experience the breath, the body, the sensations that exist,

444
00:23:20,160 --> 00:23:22,000
Speaker 1: and that's really what it is. And if we can

445
00:23:22,160 --> 00:23:24,760
Speaker 1: just have those moments where oh, I can note that

446
00:23:24,800 --> 00:23:27,520
Speaker 1: I'm distracted right now, and here's a tool that's going

447
00:23:27,520 --> 00:23:29,760
Speaker 1: to allow for me to come back to center, we

448
00:23:29,840 --> 00:23:32,800
Speaker 1: start to make conscious choices for our life that aren't

449
00:23:33,000 --> 00:23:37,919
Speaker 1: contingent on being based in fear, but being based in

450
00:23:38,160 --> 00:23:40,040
Speaker 1: reality and what it is that we truly want in

451
00:23:40,040 --> 00:23:45,400
Speaker 1: our lives.

452
00:23:53,880 --> 00:23:58,000
Speaker 3: I've got a question, YEA, how do I stop myself

453
00:23:58,000 --> 00:23:59,760
Speaker 3: from falling asleep? When I made the thing.

454
00:24:02,480 --> 00:24:04,000
Speaker 2: I thought you were going to ask, Katti, you get

455
00:24:04,000 --> 00:24:05,919
Speaker 2: your wife to chill out and not go to like

456
00:24:07,320 --> 00:24:08,639
Speaker 2: reactive all the time.

457
00:24:10,359 --> 00:24:11,480
Speaker 1: We can deal with both of those.

458
00:24:11,880 --> 00:24:15,640
Speaker 3: Okay, Yeah, I always like I want to take myself.

459
00:24:15,800 --> 00:24:18,119
Speaker 3: We call it we reacharge, don't we We have a

460
00:24:18,200 --> 00:24:19,720
Speaker 3: period in the day where we reach out.

461
00:24:19,640 --> 00:24:21,879
Speaker 2: Were like recharge and it's we got this nice little

462
00:24:21,920 --> 00:24:24,400
Speaker 2: sofa bed in our room and we just lay there.

463
00:24:24,440 --> 00:24:29,679
Speaker 2: And he's actually the first I've My therapist would tell

464
00:24:29,680 --> 00:24:32,720
Speaker 2: me all the time, like meditate, meditate, you know, do yoga,

465
00:24:32,760 --> 00:24:34,280
Speaker 2: and I'm like, eh no, I just I can't. I

466
00:24:34,280 --> 00:24:37,439
Speaker 2: get I don't have time, and you know whatever, I

467
00:24:37,480 --> 00:24:40,159
Speaker 2: make up every excuse. And so when I met Alan,

468
00:24:41,200 --> 00:24:42,720
Speaker 2: he was the one who helped me. I think it

469
00:24:42,760 --> 00:24:45,520
Speaker 2: was about the time when I was we were pregnant

470
00:24:45,760 --> 00:24:47,800
Speaker 2: and you were. There was a lot kind of just

471
00:24:47,840 --> 00:24:50,879
Speaker 2: going on, and I sat in on some of his

472
00:24:51,680 --> 00:24:55,520
Speaker 2: meditations on his phone and I loved every second of it.

473
00:24:55,560 --> 00:24:57,840
Speaker 2: And so we've we haven't done it in a minute,

474
00:24:57,880 --> 00:25:00,000
Speaker 2: but you do fall asleep. So that's a greatquot.

475
00:25:00,600 --> 00:25:03,639
Speaker 1: Yeah, Well, I would say start to lean into that

476
00:25:03,720 --> 00:25:08,040
Speaker 1: sense of curiosity about what's what you're experiencing. So if

477
00:25:08,040 --> 00:25:10,720
Speaker 1: you're doing a body scan and you're moving through the body,

478
00:25:11,160 --> 00:25:13,640
Speaker 1: it's really just okay, how does my head feel right now?

479
00:25:13,760 --> 00:25:16,920
Speaker 1: What about my shoulders right now? That's an interesting sensation.

480
00:25:17,760 --> 00:25:20,320
Speaker 1: And so it's it's just using you know, the mind

481
00:25:20,320 --> 00:25:23,000
Speaker 1: that's going to wander, and just bringing into that sense

482
00:25:23,000 --> 00:25:25,320
Speaker 1: of curiosity, which is going to keep you present and

483
00:25:25,400 --> 00:25:29,360
Speaker 1: aware of what's going on, not just drifting off into

484
00:25:29,800 --> 00:25:31,760
Speaker 1: your subconscious Thank you.

485
00:25:32,080 --> 00:25:33,120
Speaker 4: Do you think that would that work?

486
00:25:33,200 --> 00:25:37,960
Speaker 3: You think, yeah, because you're you're remaining focused on different things. Okay,

487
00:25:37,960 --> 00:25:39,880
Speaker 3: and now I'm moved to my shoulders. Now I'm moved

488
00:25:39,880 --> 00:25:43,920
Speaker 3: to my stomach. In your you're almost having to sweat

489
00:25:44,040 --> 00:25:48,560
Speaker 3: your focus, which means I'll stay awake. Isn't having to concentrate? Okay?

490
00:25:48,600 --> 00:25:50,280
Speaker 3: And now I focus on what I can feel here

491
00:25:50,400 --> 00:25:54,320
Speaker 3: and feel here, whereas normally I've okay, what I feel

492
00:25:54,320 --> 00:25:55,800
Speaker 3: in my head. And then I get to my ears

493
00:25:55,800 --> 00:25:57,960
Speaker 3: and I'm asleep, and.

494
00:25:57,920 --> 00:25:59,399
Speaker 2: Then your snoring and then it kind of breaks my

495
00:25:59,440 --> 00:26:02,680
Speaker 2: meditation and I'm like, all right, I just leave out

496
00:26:02,680 --> 00:26:03,080
Speaker 2: of the room.

497
00:26:03,240 --> 00:26:03,800
Speaker 3: Yeah, thank you.

498
00:26:03,840 --> 00:26:06,040
Speaker 1: That's good advice, of course, Yeah, that.

499
00:26:05,960 --> 00:26:06,560
Speaker 4: Is good advice.

500
00:26:07,040 --> 00:26:10,320
Speaker 2: Uh So, okay, so that was Alan's and so for me,

501
00:26:10,640 --> 00:26:15,480
Speaker 2: I go, I do go quick to worst case only

502
00:26:15,520 --> 00:26:17,399
Speaker 2: because it's a little bit of like a trauma response

503
00:26:17,440 --> 00:26:19,680
Speaker 2: where I feel like I'm gonna lose everything because of

504
00:26:20,280 --> 00:26:23,480
Speaker 2: you know, lost certain things that were hard. And so

505
00:26:23,720 --> 00:26:27,440
Speaker 2: it's I go into that like can't breathe, having anxiety

506
00:26:27,480 --> 00:26:30,480
Speaker 2: short shortness of breath, and I I'm very quick to

507
00:26:30,520 --> 00:26:35,720
Speaker 2: react and in that moment, what's like a good tip

508
00:26:36,000 --> 00:26:40,560
Speaker 2: or tool for calming my nervous system down because I go,

509
00:26:40,840 --> 00:26:42,840
Speaker 2: I go really, I mean I go where it's like

510
00:26:42,960 --> 00:26:45,520
Speaker 2: things like my ears get like it's hard to hear,

511
00:26:45,640 --> 00:26:48,680
Speaker 2: like I get really and it's not like a slow build.

512
00:26:48,760 --> 00:26:51,560
Speaker 2: It's like zero to one hundred within like a less

513
00:26:51,560 --> 00:26:52,119
Speaker 2: than a minute.

514
00:26:52,440 --> 00:26:56,320
Speaker 1: Yeah, So in that moment, I would not suggest concentrating

515
00:26:56,359 --> 00:26:59,000
Speaker 1: on the breath because your breath is labored at that

516
00:26:59,080 --> 00:27:02,359
Speaker 1: point and it's going to allow for you to just

517
00:27:02,480 --> 00:27:07,320
Speaker 1: be concentrating on trying to get that down. So you know,

518
00:27:07,359 --> 00:27:12,639
Speaker 1: there's the five senses calming technique for anxiety would be

519
00:27:12,720 --> 00:27:15,040
Speaker 1: a good one for you. And so this is you

520
00:27:15,119 --> 00:27:18,199
Speaker 1: might have heard it before, but it's just getting you

521
00:27:18,280 --> 00:27:21,040
Speaker 1: back to be able to be truly aware of what

522
00:27:21,320 --> 00:27:24,560
Speaker 1: is present, And so it's just looking around the room

523
00:27:24,560 --> 00:27:26,880
Speaker 1: and seeing, Okay, what are five things that I can see,

524
00:27:27,359 --> 00:27:30,159
Speaker 1: and saying them out loud. What are four things that

525
00:27:30,240 --> 00:27:33,440
Speaker 1: I can touch, What are three things that I can

526
00:27:33,480 --> 00:27:36,760
Speaker 1: actually hear, What are two things that I can smell?

527
00:27:37,280 --> 00:27:39,800
Speaker 1: And what is one thing that I can taste? And

528
00:27:39,840 --> 00:27:42,919
Speaker 1: so it just allows for you to be fully present

529
00:27:43,040 --> 00:27:46,040
Speaker 1: to this moment. And then from there, what I like

530
00:27:46,080 --> 00:27:48,960
Speaker 1: to do with clients is to have them start to

531
00:27:49,000 --> 00:27:52,520
Speaker 1: look in the room and find four things in the

532
00:27:52,600 --> 00:27:56,960
Speaker 1: room that represents something that feels safe. So maybe it's

533
00:27:56,960 --> 00:28:00,080
Speaker 1: the safety of a blanket. Maybe it's a picture of

534
00:28:00,160 --> 00:28:03,359
Speaker 1: your kids. Maybe it's the door that you know that

535
00:28:03,440 --> 00:28:07,200
Speaker 1: you can leave through. It's anything that you can find

536
00:28:07,200 --> 00:28:09,639
Speaker 1: that just represents a sense of safety for you to

537
00:28:09,720 --> 00:28:12,960
Speaker 1: remind yourself that safety does exist in the world, because

538
00:28:13,000 --> 00:28:15,479
Speaker 1: your mind in that moment is telling you there is

539
00:28:15,480 --> 00:28:18,160
Speaker 1: no safety and I am in immediate danger.

540
00:28:19,960 --> 00:28:22,080
Speaker 4: I like that. YEA, that's good.

541
00:28:23,000 --> 00:28:25,439
Speaker 2: You'll get that, and you're you'll like thebe five four through,

542
00:28:25,520 --> 00:28:27,639
Speaker 2: do one? Do it?

543
00:28:28,119 --> 00:28:28,399
Speaker 4: Okay?

544
00:28:28,480 --> 00:28:31,280
Speaker 2: So I want, because I want, obviously everyone to get

545
00:28:31,440 --> 00:28:34,440
Speaker 2: your new book that's coming on available September twenty four,

546
00:28:34,520 --> 00:28:37,480
Speaker 2: let it settle. But also you know, to follow you

547
00:28:37,520 --> 00:28:40,880
Speaker 2: on Instagram because we obviously went on the journey last night.

548
00:28:41,160 --> 00:28:46,320
Speaker 2: Can you take us through like whatever however long those are,

549
00:28:46,480 --> 00:28:49,040
Speaker 2: so like what a two minutes or you what you

550
00:28:49,080 --> 00:28:51,640
Speaker 2: do on Instagram that people can can know kind of

551
00:28:51,640 --> 00:28:53,920
Speaker 2: what you do on there, just to take us through.

552
00:28:54,000 --> 00:28:57,080
Speaker 2: If we're having a tough day, we've got some decisions

553
00:28:57,080 --> 00:28:58,120
Speaker 2: to make and we need to.

554
00:28:58,240 --> 00:29:00,680
Speaker 4: Just be saying we do.

555
00:29:00,920 --> 00:29:03,280
Speaker 2: But I'm just saying like there's you know, if we

556
00:29:03,360 --> 00:29:07,080
Speaker 2: just need like a moment of just being in this

557
00:29:07,200 --> 00:29:10,440
Speaker 2: moment and not letting our minds wonder to what is sure.

558
00:29:10,840 --> 00:29:14,120
Speaker 1: Yeah, so let's start. That's just by taking a deep

559
00:29:14,120 --> 00:29:19,480
Speaker 1: breath in, breathing in through the nose and then breathing out.

560
00:29:20,120 --> 00:29:23,200
Speaker 1: Just go ahead and let it all settle. The shoulders sebtle,

561
00:29:23,640 --> 00:29:26,440
Speaker 1: let yourself kind of sink down into what's beneath you,

562
00:29:28,280 --> 00:29:30,160
Speaker 1: and then go ahead and close down your eyes, or

563
00:29:30,200 --> 00:29:35,000
Speaker 1: you can just stay here with me from this space,

564
00:29:35,080 --> 00:29:38,760
Speaker 1: start to connect to the body, just right here where

565
00:29:38,760 --> 00:29:42,720
Speaker 1: you are, noticing yourself seated on the couch or the

566
00:29:42,800 --> 00:29:48,280
Speaker 1: chair and just almost as if you're feeling pulled ten

567
00:29:48,320 --> 00:29:50,960
Speaker 1: feet below the ground. Just feel that sense of sinking.

568
00:29:54,840 --> 00:29:57,000
Speaker 1: And at the same time, as you feel that sense

569
00:29:57,000 --> 00:30:00,520
Speaker 1: of sinking from below, imagine as if if you had

570
00:30:00,560 --> 00:30:05,440
Speaker 1: two balloons attached to your shoulders, and imagine the rise

571
00:30:05,640 --> 00:30:09,000
Speaker 1: of the shoulders the entire upper body as those balloons

572
00:30:09,040 --> 00:30:17,360
Speaker 1: float towards the ceiling. And with that rising from above

573
00:30:17,560 --> 00:30:21,240
Speaker 1: and that rooting from below, just start to connect to

574
00:30:21,320 --> 00:30:26,320
Speaker 1: the space between those two, that centered space within the heart.

575
00:30:28,640 --> 00:30:31,560
Speaker 1: Just start to tune into where you are right now.

576
00:30:33,200 --> 00:30:36,440
Speaker 1: You know the physical space that you're in, but also

577
00:30:36,560 --> 00:30:43,120
Speaker 1: the emotional connection to this moment. Letting yourself be open

578
00:30:43,200 --> 00:30:48,720
Speaker 1: to what's here. There's no right or no wrong, there's

579
00:30:48,920 --> 00:30:56,160
Speaker 1: just what is. And start to label that emotion. If

580
00:30:56,160 --> 00:31:04,120
Speaker 1: it's joy, if it's fear, it's sadness, just let yourself

581
00:31:04,160 --> 00:31:14,040
Speaker 1: truly be with a full experience of you. And as

582
00:31:14,080 --> 00:31:16,720
Speaker 1: you hold on to that emotion, just letting it be there.

583
00:31:18,160 --> 00:31:20,840
Speaker 1: I also want you to connect to just a small

584
00:31:21,000 --> 00:31:25,840
Speaker 1: sense of joy, a small sense of something in your

585
00:31:25,840 --> 00:31:31,560
Speaker 1: life that just lights you up, and allow for yourself

586
00:31:31,560 --> 00:31:33,840
Speaker 1: to start to feel that joy, kind of start to

587
00:31:33,880 --> 00:31:39,520
Speaker 1: grow within your chest, to experience it in your body,

588
00:31:42,280 --> 00:31:47,240
Speaker 1: and just to remember that whatever we're experiencing there's always

589
00:31:47,240 --> 00:31:50,720
Speaker 1: a little joy to be found, and that it's possible

590
00:31:50,760 --> 00:31:56,520
Speaker 1: to hold both at one time. So as we prepare

591
00:31:56,640 --> 00:31:59,760
Speaker 1: to come back to the space, just hold on to

592
00:32:00,840 --> 00:32:06,560
Speaker 1: both those emotions, giving space for everything that you're experiencing

593
00:32:07,760 --> 00:32:12,160
Speaker 1: and being okay with where you are right now. So

594
00:32:12,160 --> 00:32:14,880
Speaker 1: when it feels right, go ahead and flutter your eyes open,

595
00:32:16,560 --> 00:32:21,200
Speaker 1: just taking the space around you, and enter back feeling

596
00:32:21,240 --> 00:32:23,320
Speaker 1: connected and calm.

597
00:32:23,720 --> 00:32:26,320
Speaker 4: You're the bess, Michael, thank you amazing?

598
00:32:26,560 --> 00:32:28,680
Speaker 1: What was your Joe amazing family?

599
00:32:29,600 --> 00:32:32,480
Speaker 2: Like I had a literally picture of just like I

600
00:32:32,560 --> 00:32:34,120
Speaker 2: just saw that all the wedding photos that came in

601
00:32:34,160 --> 00:32:37,280
Speaker 2: today and it was just like you, me and the kids.

602
00:32:37,440 --> 00:32:39,360
Speaker 4: It was just my happy place.

603
00:32:40,080 --> 00:32:42,880
Speaker 1: That Yeah, that's a good thing. You can always go

604
00:32:43,000 --> 00:32:46,760
Speaker 1: back there. That's a good space to return to. And

605
00:32:46,760 --> 00:32:49,160
Speaker 1: it doesn't mean that the sadness doesn't exist, doesn't mean

606
00:32:49,200 --> 00:32:52,000
Speaker 1: that the fear doesn't exist, but that joy can always

607
00:32:52,040 --> 00:32:52,400
Speaker 1: be there.

608
00:32:53,920 --> 00:32:56,880
Speaker 4: I love that, Michael. Where can our listeners find you?

609
00:32:57,720 --> 00:33:01,520
Speaker 1: So on TikTok, Instagram or Facebook book It's on Instagram

610
00:33:01,520 --> 00:33:05,320
Speaker 1: It's Michael dot Galleon, It's coach Michael one. On TikTok,

611
00:33:06,240 --> 00:33:09,000
Speaker 1: you can also find my podcast, which is called Letting

612
00:33:09,000 --> 00:33:13,080
Speaker 1: It Settle. And then later this next month we've got

613
00:33:13,120 --> 00:33:16,160
Speaker 1: the book Let It Settle, which is available through pre

614
00:33:16,360 --> 00:33:20,160
Speaker 1: orders at my website at Michael Gallion dot com.

615
00:33:20,400 --> 00:33:20,840
Speaker 4: I love it.

616
00:33:20,920 --> 00:33:22,880
Speaker 2: Thank you so much for coming on. We really appreciate it.

617
00:33:23,000 --> 00:33:25,880
Speaker 1: Of course you thank you for having me. Yeah, we'll

618
00:33:25,920 --> 00:33:27,000
Speaker 1: see you chat.

619
00:33:27,040 --> 00:33:33,320
Speaker 2: So we really should get back to doing that. We should, like,

620
00:33:33,360 --> 00:33:35,880
Speaker 2: I'm so chill. Now you can throw anything at me, like, yeah,

621
00:33:35,960 --> 00:33:37,120
Speaker 2: do it, go for it.

622
00:33:38,520 --> 00:33:40,680
Speaker 3: See what you want. I'll find my senso.

623
00:33:41,480 --> 00:33:43,040
Speaker 4: Finding it five four three do one.

624
00:33:43,280 --> 00:33:46,240
Speaker 3: The meditation was good. I like the sink ten feet

625
00:33:46,280 --> 00:33:48,200
Speaker 3: and then the balloons bring in your.

626
00:33:48,080 --> 00:33:51,400
Speaker 2: Back up because you actually feel the pole like I

627
00:33:51,720 --> 00:33:54,360
Speaker 2: felt the blake, the pull down and then the balloon's up.

628
00:33:55,920 --> 00:34:00,120
Speaker 1: I did, I did, Okay, did you know it?

629
00:34:01,120 --> 00:34:04,040
Speaker 3: I was immersed and and I'm not sure he.

630
00:34:04,080 --> 00:34:06,400
Speaker 4: Felt the tug. I'm gona tug.

631
00:34:08,640 --> 00:34:10,359
Speaker 2: All right, we'll everyone go get his book a pre

632
00:34:10,480 --> 00:34:12,239
Speaker 2: order now, let it at all