1 00:00:00,000 --> 00:00:02,200 Speaker 1: But what I find what happens with meditation is that 2 00:00:02,240 --> 00:00:05,880 Speaker 1: you're investing your time. So for a fifteen minute meditation, 3 00:00:06,320 --> 00:00:09,320 Speaker 1: you're actually giving your body rest that's about five times 4 00:00:09,520 --> 00:00:14,240 Speaker 1: deeper than sleep. And this is not insignificant because when 5 00:00:14,280 --> 00:00:16,000 Speaker 1: you give your body the rest that it needs, it 6 00:00:16,079 --> 00:00:18,480 Speaker 1: knows how to heal itself. And one of the things 7 00:00:18,520 --> 00:00:21,000 Speaker 1: that heals itself from is stress. But not only the 8 00:00:21,040 --> 00:00:23,760 Speaker 1: stress from today, all that stress from the past, all 9 00:00:23,760 --> 00:00:26,239 Speaker 1: that stuff that we've been storing in our cellular memory. 10 00:00:26,800 --> 00:00:29,040 Speaker 1: And so once that stress gets out of the body, 11 00:00:29,240 --> 00:00:31,639 Speaker 1: you actually get a return on your time investment. You 12 00:00:31,720 --> 00:00:34,880 Speaker 1: become more productive, you become smarter, you become faster, you 13 00:00:34,920 --> 00:00:36,000 Speaker 1: become more decisive. 14 00:00:51,040 --> 00:00:54,160 Speaker 2: Hey, Hurdler's Emily a body here bringing you another installment 15 00:00:54,280 --> 00:00:58,520 Speaker 2: of Hurdle Moment from Hurdle. I know I promised you 16 00:00:58,680 --> 00:01:01,440 Speaker 2: a marathon recap and it is coming. Trust me, if 17 00:01:01,480 --> 00:01:04,080 Speaker 2: you listen to these in order, I got you. But 18 00:01:04,680 --> 00:01:09,600 Speaker 2: it felt really time sensitive and appropriate that I pivoted 19 00:01:09,680 --> 00:01:12,640 Speaker 2: a little bit this week to bring you this conversation 20 00:01:13,080 --> 00:01:16,440 Speaker 2: with Emily Fletcher. She's the founder of ZeVA Meditation, and 21 00:01:16,520 --> 00:01:19,280 Speaker 2: today we are chatting about ways. 22 00:01:19,080 --> 00:01:21,160 Speaker 3: To rid the body of stress. 23 00:01:21,880 --> 00:01:26,440 Speaker 2: It's kind of it's a little scary because I'm recording 24 00:01:26,840 --> 00:01:30,400 Speaker 2: this the day before it comes out, which is currently 25 00:01:31,000 --> 00:01:37,400 Speaker 2: Election Day. It's coming out on Wednesday, after Election Day, and. 26 00:01:37,680 --> 00:01:39,240 Speaker 3: A lot of us are on edge right now. 27 00:01:39,840 --> 00:01:44,640 Speaker 2: Regardless of what your political opinions might be, this is 28 00:01:45,040 --> 00:01:48,600 Speaker 2: a tense time. And so because of. 29 00:01:48,520 --> 00:01:50,040 Speaker 3: That, I know about you. 30 00:01:50,160 --> 00:01:53,280 Speaker 2: But I have felt stressed and anxious and that feeling 31 00:01:53,360 --> 00:01:57,080 Speaker 2: in my chest where like my breath feels heavy, and 32 00:01:57,280 --> 00:01:59,919 Speaker 2: I sometimes feel like I'm doing everything wrong. And then 33 00:02:00,040 --> 00:02:01,920 Speaker 2: I have other moments where I'm elated and I feel 34 00:02:01,960 --> 00:02:03,680 Speaker 2: like I'm actually thriving and. 35 00:02:04,120 --> 00:02:06,080 Speaker 3: Just a whole sea of things. 36 00:02:06,280 --> 00:02:09,400 Speaker 2: And so because I know that I am feeling this way, 37 00:02:09,639 --> 00:02:12,799 Speaker 2: and because I just also know that many of you 38 00:02:13,360 --> 00:02:16,000 Speaker 2: are probably feeling this way, that's why I'm bringing this 39 00:02:16,040 --> 00:02:20,240 Speaker 2: episode to the feed this week. Of course, the tip 40 00:02:20,520 --> 00:02:23,320 Speaker 2: of course, the tips and tools that I chat about 41 00:02:23,360 --> 00:02:26,680 Speaker 2: with Emily today, they're relevant no matter when you are 42 00:02:26,760 --> 00:02:27,280 Speaker 2: finding the. 43 00:02:27,240 --> 00:02:28,840 Speaker 3: Time to listen to this episode. 44 00:02:28,960 --> 00:02:32,320 Speaker 2: We all go through hard stuff, hence the title of 45 00:02:32,480 --> 00:02:37,320 Speaker 2: this show, hurdles constantly, and we have the tools within 46 00:02:37,560 --> 00:02:40,320 Speaker 2: us too, although it may not feel like it at 47 00:02:40,360 --> 00:02:44,680 Speaker 2: the time. Handle hard stuff, and so that's what I 48 00:02:44,720 --> 00:02:46,800 Speaker 2: got for you. As always, if you like what you 49 00:02:46,800 --> 00:02:50,160 Speaker 2: were listening to, please make sure to tag Hurdle over 50 00:02:50,240 --> 00:02:52,800 Speaker 2: on social media. It is at Hurdle podcast and I 51 00:02:52,840 --> 00:02:56,079 Speaker 2: am over at Emily a Body and also rate Hurdle 52 00:02:56,080 --> 00:02:58,640 Speaker 2: in the iTunes store. Leave a rating and review and 53 00:02:58,760 --> 00:03:01,760 Speaker 2: make sure you are subscript to the Weekly Hurdle. I 54 00:03:01,760 --> 00:03:02,760 Speaker 2: know on the Weekly Hurdle. 55 00:03:02,840 --> 00:03:04,200 Speaker 3: Quickly before we dive into. 56 00:03:04,000 --> 00:03:08,560 Speaker 2: This, I get messages constantly asking for my top picks 57 00:03:08,560 --> 00:03:12,160 Speaker 2: for everything from sports bras to sneakers for different types 58 00:03:12,200 --> 00:03:15,720 Speaker 2: of workouts, to reflective gear for low light running. 59 00:03:15,880 --> 00:03:18,560 Speaker 3: Wow, try to say low light running five times fast. 60 00:03:19,320 --> 00:03:22,720 Speaker 3: I'll wave. I'm kidding, but not easy anyway. 61 00:03:22,840 --> 00:03:25,720 Speaker 2: I get asked for suggestions all the time, and every 62 00:03:25,760 --> 00:03:28,120 Speaker 2: week I am putting some of my top picks, my 63 00:03:28,280 --> 00:03:32,640 Speaker 2: favorites into the newsletter to answer all those questions. So 64 00:03:32,960 --> 00:03:35,640 Speaker 2: if you subscribe, then you'll have them in your inbox 65 00:03:35,800 --> 00:03:40,280 Speaker 2: every single Friday morning. And that's it for now. Let's 66 00:03:40,280 --> 00:03:43,320 Speaker 2: take a deep breath with that. Let's get to hurdling. 67 00:03:53,520 --> 00:03:53,920 Speaker 3: Today. 68 00:03:53,960 --> 00:03:57,720 Speaker 2: On the show, I am chatting with Emily Fletcher. She's 69 00:03:57,760 --> 00:04:01,680 Speaker 2: the founder of Zeeva Meditator and We're here to chat 70 00:04:01,720 --> 00:04:04,600 Speaker 2: all about managing stress. 71 00:04:04,680 --> 00:04:08,160 Speaker 1: How you doing, m I am feeling a lot of things, 72 00:04:08,200 --> 00:04:09,920 Speaker 1: to be quite honest, I'm putting my twelve years of 73 00:04:09,960 --> 00:04:11,760 Speaker 1: meditation to the test today. 74 00:04:12,920 --> 00:04:15,640 Speaker 2: I know this is a very timely topic. I mean, 75 00:04:15,680 --> 00:04:21,120 Speaker 2: as if twenty twenty has not been full of stress period. 76 00:04:21,200 --> 00:04:24,680 Speaker 3: There's just so many stressors happening, am I right? Yeah? 77 00:04:24,839 --> 00:04:26,839 Speaker 1: I would call them demands, but yes, there are plenty 78 00:04:26,839 --> 00:04:28,679 Speaker 1: of demands on our nervous systems at the moment. 79 00:04:28,920 --> 00:04:30,560 Speaker 3: I like that word demands. 80 00:04:31,720 --> 00:04:33,800 Speaker 1: Yeah, it's a little bit of a vernacular shift. But 81 00:04:33,839 --> 00:04:35,880 Speaker 1: if you think about it as if you believe that 82 00:04:35,880 --> 00:04:38,839 Speaker 1: stress is external, that it's very easy to fall victim 83 00:04:38,880 --> 00:04:41,360 Speaker 1: to the external circumstances. But if you just do this 84 00:04:41,520 --> 00:04:45,000 Speaker 1: little flip of hey, I'm in a high demand time, 85 00:04:45,560 --> 00:04:48,760 Speaker 1: meaning there's either things or people or events that are 86 00:04:48,800 --> 00:04:53,120 Speaker 1: demanding my time and burning up my adaptation energy, then 87 00:04:53,200 --> 00:04:55,440 Speaker 1: you can go back into the driver's seat and say 88 00:04:55,480 --> 00:04:57,760 Speaker 1: I have a choice of how I choose to respond 89 00:04:57,960 --> 00:05:01,920 Speaker 1: to this demand versus this is inherently stressful. So we 90 00:05:01,960 --> 00:05:03,919 Speaker 1: can talk about this as we go, but it's basically 91 00:05:03,960 --> 00:05:06,320 Speaker 1: just switching the idea from stress is happening to me 92 00:05:06,600 --> 00:05:09,479 Speaker 1: to stress is my reaction to external demands, because we 93 00:05:09,520 --> 00:05:11,280 Speaker 1: are always in charge of our own reactions. 94 00:05:11,440 --> 00:05:14,040 Speaker 2: I love that, And I mean, what you're talking about 95 00:05:14,160 --> 00:05:19,920 Speaker 2: is a big cornerstone of you know, integrating meditation regularly 96 00:05:20,200 --> 00:05:24,400 Speaker 2: into your every day, into your weekly practice. So before 97 00:05:24,440 --> 00:05:28,839 Speaker 2: we jump straight into the concepts and the practices that 98 00:05:28,880 --> 00:05:31,360 Speaker 2: we can use to manage stress, I'd love to hear 99 00:05:31,760 --> 00:05:34,200 Speaker 2: just a little bit about you and talk to me 100 00:05:34,320 --> 00:05:35,560 Speaker 2: about Zeba meditation. 101 00:05:36,480 --> 00:05:40,760 Speaker 1: Sure, so ZeVA is all about meditation for performance, Like 102 00:05:40,800 --> 00:05:43,000 Speaker 1: I believe that we meditate to get good at life, 103 00:05:43,560 --> 00:05:45,800 Speaker 1: not to get good at meditation, right, Like no one 104 00:05:45,800 --> 00:05:48,159 Speaker 1: cares how many apps you have on your phone, No 105 00:05:48,200 --> 00:05:50,680 Speaker 1: one cares how many or few thoughts you have when 106 00:05:50,680 --> 00:05:53,400 Speaker 1: you sit quietly in a chair. But everyone cares how 107 00:05:53,440 --> 00:05:56,400 Speaker 1: kind you are, how adaptive are you? How intuitive are you? 108 00:05:57,000 --> 00:05:59,400 Speaker 1: How present are you? How's your sex strive? How's your 109 00:05:59,400 --> 00:06:02,520 Speaker 1: immune syste People care about those things. And the more 110 00:06:02,600 --> 00:06:05,600 Speaker 1: you have a daily practice, the more regularly you commit 111 00:06:05,720 --> 00:06:08,599 Speaker 1: to a daily meditation practice, all of those things that 112 00:06:08,640 --> 00:06:11,839 Speaker 1: I just mentioned not only get easier, but they start 113 00:06:11,880 --> 00:06:15,440 Speaker 1: to be like your baseline, Like you just are intuitive, 114 00:06:15,480 --> 00:06:18,240 Speaker 1: You just are present. You just are creative, you are healthy, 115 00:06:18,279 --> 00:06:20,920 Speaker 1: and it doesn't become work or discipline. It's just your 116 00:06:20,920 --> 00:06:24,720 Speaker 1: baseline level of happiness increases, your baseline level of intuition increases, 117 00:06:25,160 --> 00:06:28,640 Speaker 1: and so at ZeVA, we're all about making things as 118 00:06:28,680 --> 00:06:32,000 Speaker 1: accessible as possible. And one of the things that makes 119 00:06:32,160 --> 00:06:35,240 Speaker 1: ZeVA quite unique is that we're not just teaching mindfulness, 120 00:06:35,320 --> 00:06:38,120 Speaker 1: which most of the quote unquote meditation apps out there 121 00:06:38,360 --> 00:06:41,000 Speaker 1: are teaching actually what I would call mindfulness, which means 122 00:06:41,000 --> 00:06:44,240 Speaker 1: that someone's guiding you through right like someone is having 123 00:06:44,240 --> 00:06:47,040 Speaker 1: you focus on your breath or visualize something, and all 124 00:06:47,080 --> 00:06:49,000 Speaker 1: of that is good. Mindfulness is very good at dealing 125 00:06:49,040 --> 00:06:52,840 Speaker 1: with your stress and then now. But meditation, and specifically 126 00:06:52,960 --> 00:06:55,240 Speaker 1: ZeVA meditation is all about getting rid of your stress 127 00:06:55,279 --> 00:06:58,440 Speaker 1: from the past, all that stuff that we've been storing 128 00:06:58,440 --> 00:07:00,240 Speaker 1: in our cellular and now we even know on our 129 00:07:00,279 --> 00:07:04,279 Speaker 1: epigenetic memory. This style of meditation can clean that stuff out. 130 00:07:04,480 --> 00:07:06,200 Speaker 1: What happens when you get rid of stress in your 131 00:07:06,240 --> 00:07:08,560 Speaker 1: body is that you start being able to perform at 132 00:07:08,600 --> 00:07:10,400 Speaker 1: the top of your game. You can increase your IQ, 133 00:07:10,720 --> 00:07:14,320 Speaker 1: you can increase neuroplasticity, you can decrease your body age, 134 00:07:14,880 --> 00:07:17,920 Speaker 1: and so we're actually getting like a return on time 135 00:07:17,960 --> 00:07:22,080 Speaker 1: investment when you do meditation versus just mindfulness. And then 136 00:07:22,080 --> 00:07:24,920 Speaker 1: we finish off. The end of the ZeVA technique is manifesting, 137 00:07:25,600 --> 00:07:29,160 Speaker 1: which is basically consciously creating a life you love. It's 138 00:07:29,200 --> 00:07:31,760 Speaker 1: you getting intentional about what you want your life to 139 00:07:31,760 --> 00:07:34,440 Speaker 1: look like. So the ZeVA technique is mindfulness, meditation, and 140 00:07:34,520 --> 00:07:37,640 Speaker 1: manifesting the three ms. And so we use mindfulness of 141 00:07:37,640 --> 00:07:40,800 Speaker 1: like the appetizer. The meditation is the main course, and 142 00:07:40,800 --> 00:07:45,040 Speaker 1: then you finish with the dessert of manifesting. Interesting, Okay, 143 00:07:45,200 --> 00:07:48,000 Speaker 1: I love this idea of dessert of manifesting. 144 00:07:48,040 --> 00:07:50,360 Speaker 3: Who doesn't love dessert? Nobody? 145 00:07:51,600 --> 00:07:54,840 Speaker 2: Okay, So then let's bring it back to this concept 146 00:07:55,320 --> 00:07:56,040 Speaker 2: of stress. 147 00:07:57,240 --> 00:07:58,160 Speaker 3: We've got a lot of it. 148 00:07:58,360 --> 00:08:03,720 Speaker 2: So hacks tricks, talk to me about how we can 149 00:08:03,960 --> 00:08:06,560 Speaker 2: rid the body of stress. 150 00:08:07,440 --> 00:08:11,240 Speaker 1: Yes, so I'd say most of the hacks and tools 151 00:08:11,280 --> 00:08:13,640 Speaker 1: would be more in the mindfulness camp of like, oh 152 00:08:13,640 --> 00:08:16,560 Speaker 1: my gosh, it's election day, I'm freaking out. What can 153 00:08:16,600 --> 00:08:18,400 Speaker 1: I do? I feel like I'm having an anxiety attack? 154 00:08:18,480 --> 00:08:19,760 Speaker 1: And so I can give you a few just like 155 00:08:19,880 --> 00:08:22,760 Speaker 1: real time in the moment, things you can do to 156 00:08:22,800 --> 00:08:25,640 Speaker 1: create a state change. And then we can talk about 157 00:08:25,680 --> 00:08:29,560 Speaker 1: the science of why meditation creates a trait change. All right, right, 158 00:08:29,640 --> 00:08:32,320 Speaker 1: so mindfulness like, oh let me feel better in the now, 159 00:08:32,960 --> 00:08:35,400 Speaker 1: meditation getting rid of stress from your past. So some 160 00:08:35,559 --> 00:08:38,200 Speaker 1: tricks would be something called the two X breath. This 161 00:08:38,320 --> 00:08:41,480 Speaker 1: is actually the first thing I teach in Ziva Online, 162 00:08:41,520 --> 00:08:44,120 Speaker 1: which is our fifteen day training. And basically, all you're 163 00:08:44,160 --> 00:08:46,640 Speaker 1: doing is inhaling through the nose for the count of two, 164 00:08:47,320 --> 00:08:49,960 Speaker 1: and you exhale through your mouth for the count of four. 165 00:08:50,440 --> 00:08:52,920 Speaker 1: And that sounds simple because it is, but it is 166 00:08:52,960 --> 00:08:57,640 Speaker 1: powerful enough to stop an anxiety an anxiety attack in its tracks. 167 00:08:57,880 --> 00:08:59,400 Speaker 1: So we can do a few together if you'd like, 168 00:08:59,440 --> 00:09:01,280 Speaker 1: because you know, we're all busy, so let's just do 169 00:09:01,280 --> 00:09:02,760 Speaker 1: it while we're listening to this podcast. 170 00:09:02,880 --> 00:09:04,120 Speaker 3: Let's do it. Let's do it. 171 00:09:04,200 --> 00:09:07,000 Speaker 1: Let's do it. So you just close your eyes, inhale 172 00:09:07,040 --> 00:09:11,080 Speaker 1: through the nose for two and exhale through your mouth 173 00:09:11,120 --> 00:09:11,520 Speaker 1: for four. 174 00:09:14,920 --> 00:09:15,439 Speaker 3: Really good. 175 00:09:15,440 --> 00:09:19,200 Speaker 1: Again, inhaling through your nose for two, right into the belly, 176 00:09:20,320 --> 00:09:25,760 Speaker 1: an exhaling through your mouth for four. Really good. On 177 00:09:25,760 --> 00:09:28,920 Speaker 1: this next, inhale breathing space into your belly, space into 178 00:09:28,960 --> 00:09:33,280 Speaker 1: your heart, and as you exhale, feeling your brow, soften 179 00:09:33,400 --> 00:09:37,080 Speaker 1: your jaw, soften your shoulders drop, your heart open, and 180 00:09:37,160 --> 00:09:41,000 Speaker 1: your legs relax really good. And one final time for 181 00:09:41,080 --> 00:09:45,320 Speaker 1: good measure, and this time as you exhale, just letting 182 00:09:45,320 --> 00:09:48,800 Speaker 1: gravity do its job, letting the weight of your shoulders drop, 183 00:09:48,920 --> 00:09:52,520 Speaker 1: letting any unnecessary tension or speculation just wash down through 184 00:09:52,559 --> 00:09:56,880 Speaker 1: the bottoms of your feet really good. So that was 185 00:09:56,920 --> 00:09:59,959 Speaker 1: what like ten seconds of our life. And chances are 186 00:10:00,360 --> 00:10:03,520 Speaker 1: you feel a little bit more oxygenated, a bit more present, 187 00:10:04,120 --> 00:10:06,840 Speaker 1: a little less holding in the body. And the reason 188 00:10:06,880 --> 00:10:09,520 Speaker 1: why the two ex breath is so effective is they're 189 00:10:09,520 --> 00:10:12,120 Speaker 1: actually calming down the vagus nerve, which is the super 190 00:10:12,200 --> 00:10:16,080 Speaker 1: highway between your brain and body. And so it's really simple. 191 00:10:16,080 --> 00:10:17,600 Speaker 1: But if you're having a panic attack, you don't have 192 00:10:17,640 --> 00:10:19,680 Speaker 1: time for something complex, you know, you just need to 193 00:10:19,880 --> 00:10:22,440 Speaker 1: keep it simple. So it's in for two out for four. 194 00:10:23,040 --> 00:10:25,480 Speaker 3: That was really calming. I liked it. 195 00:10:25,600 --> 00:10:27,559 Speaker 2: I feel like they're definitely going to be people that 196 00:10:28,000 --> 00:10:31,360 Speaker 2: listen to the show who cringe when they hear other people. 197 00:10:31,080 --> 00:10:38,280 Speaker 4: Breathing, but the people who hate totally anti asmrs. But 198 00:10:38,640 --> 00:10:40,679 Speaker 4: I feel like, you know what, we just taught them 199 00:10:40,720 --> 00:10:43,880 Speaker 4: something really useful and it made me feel good, good, 200 00:10:44,000 --> 00:10:47,320 Speaker 4: good great. Okay, So that's one helpful tactic we have here. 201 00:10:48,559 --> 00:10:51,559 Speaker 1: Yeah, and then the other one is sort of philosophical. 202 00:10:51,679 --> 00:10:55,360 Speaker 1: But I'm a big fan of something called watering the flowers, 203 00:10:55,559 --> 00:10:59,160 Speaker 1: not the weeds. And this is another simple concept but 204 00:11:00,200 --> 00:11:04,680 Speaker 1: be very profound. And what happens is that we humans, 205 00:11:04,760 --> 00:11:07,760 Speaker 1: we start to get good at problem solving, and then 206 00:11:07,800 --> 00:11:10,800 Speaker 1: we look at more and more problems to solve. So 207 00:11:10,880 --> 00:11:13,360 Speaker 1: what we accidentally do is that we start putting our 208 00:11:13,400 --> 00:11:16,600 Speaker 1: attention on all the problems that there are to solve. 209 00:11:16,640 --> 00:11:18,480 Speaker 1: And then what we're doing is we're watering the weeds 210 00:11:19,160 --> 00:11:21,760 Speaker 1: instead of watering the flowers. So we all know that 211 00:11:21,800 --> 00:11:25,240 Speaker 1: what we put our attention on grows. And so if 212 00:11:25,240 --> 00:11:27,840 Speaker 1: you imagine standing in a garden and having a water 213 00:11:27,880 --> 00:11:30,160 Speaker 1: hose in your hands, and if all you're looking at 214 00:11:30,200 --> 00:11:32,920 Speaker 1: is the weeds, then naturally the hose is going to 215 00:11:32,960 --> 00:11:35,120 Speaker 1: be pouring onto the weeds. So you're watering the weeds, 216 00:11:35,160 --> 00:11:37,520 Speaker 1: watering weeds, growing more and more and more of the 217 00:11:37,559 --> 00:11:40,200 Speaker 1: exact thing that you do not want. Versus, if you 218 00:11:40,240 --> 00:11:43,000 Speaker 1: take your attention and put it on the flowers, then 219 00:11:43,040 --> 00:11:44,680 Speaker 1: you're going to be watering the flowers, and you end 220 00:11:44,760 --> 00:11:47,560 Speaker 1: up growing more and more of the things that you 221 00:11:47,760 --> 00:11:50,040 Speaker 1: want to create in your life. And so the election 222 00:11:50,200 --> 00:11:53,360 Speaker 1: is actually a perfect example of this because, as if 223 00:11:53,400 --> 00:11:55,360 Speaker 1: you've watched over the past few months, what most people 224 00:11:55,400 --> 00:11:58,320 Speaker 1: have been talking about is anti this. Don't vote for this. 225 00:11:58,320 --> 00:12:02,000 Speaker 1: This person's terrible defie on this, anti this, And so 226 00:12:02,040 --> 00:12:07,520 Speaker 1: we're pushing against, pushing against versus. What are we voting for? 227 00:12:07,960 --> 00:12:10,200 Speaker 1: What are we moving towards? What's the world that we 228 00:12:10,280 --> 00:12:12,600 Speaker 1: do want to see? And it actually takes a lot 229 00:12:12,640 --> 00:12:14,719 Speaker 1: of bravery to put yourself out there and say I'm 230 00:12:14,840 --> 00:12:18,040 Speaker 1: for something in this age of skepticism and cynicism and 231 00:12:18,120 --> 00:12:21,400 Speaker 1: take down culture and cancel culture. It takes a lot 232 00:12:21,440 --> 00:12:24,600 Speaker 1: of optimism and like I said, bravery to say, like 233 00:12:24,760 --> 00:12:27,720 Speaker 1: I believe in this person, I believe in this concept. 234 00:12:27,800 --> 00:12:31,320 Speaker 1: I'm going to dedicate myself to educating youth. I'm going 235 00:12:31,320 --> 00:12:35,560 Speaker 1: to dedicate myself to creating a whole new system. And 236 00:12:35,640 --> 00:12:38,280 Speaker 1: you know, this is an interesting example. People like Oprah 237 00:12:38,320 --> 00:12:41,520 Speaker 1: Winfrey or Reese Witherspoon. Reese Witherspoon has actually done a 238 00:12:41,559 --> 00:12:45,439 Speaker 1: beautiful job of this. She didn't go into Hollywood and say, oh, 239 00:12:45,559 --> 00:12:49,199 Speaker 1: I hate this system. It's misogynistic. There aren't enough female directors, 240 00:12:49,240 --> 00:12:51,679 Speaker 1: there aren't enough roles for women over forty. I'm going 241 00:12:51,720 --> 00:12:56,360 Speaker 1: to try and take down this Hollywood patriarchal system, she said. No, 242 00:12:56,440 --> 00:12:58,360 Speaker 1: I'm just going to create my own. I'm just going 243 00:12:58,360 --> 00:13:01,120 Speaker 1: to create a new one, a production company that's going 244 00:13:01,160 --> 00:13:02,719 Speaker 1: to be so successful, and I'm going to write the 245 00:13:02,720 --> 00:13:04,640 Speaker 1: scripts I want. I'm going to produce the movies I want, 246 00:13:04,640 --> 00:13:06,839 Speaker 1: and I'm going to hire the actresses I want. And 247 00:13:07,200 --> 00:13:08,720 Speaker 1: then she did the same thing with her book club. 248 00:13:09,080 --> 00:13:12,000 Speaker 1: She knows it's mostly female authors that she's featuring, and 249 00:13:12,040 --> 00:13:14,480 Speaker 1: so instead of trying to take down some old system 250 00:13:14,600 --> 00:13:18,920 Speaker 1: to water the weeds, she builds a new thing. She 251 00:13:19,040 --> 00:13:21,920 Speaker 1: watered the flowers. And I'm very interested in that as 252 00:13:21,960 --> 00:13:24,920 Speaker 1: a concept of you know, I'm voting for this person. 253 00:13:25,000 --> 00:13:28,000 Speaker 1: I am interested in creating this community instead of taking 254 00:13:28,080 --> 00:13:29,040 Speaker 1: down something else. 255 00:13:29,160 --> 00:13:29,640 Speaker 3: I dig that. 256 00:13:29,760 --> 00:13:32,600 Speaker 2: I dig that, And then also, I mean in doing that, 257 00:13:32,800 --> 00:13:36,480 Speaker 2: in watering the flowers, you also seem to have an 258 00:13:36,520 --> 00:13:41,280 Speaker 2: opportunity to step away from the comparison thing, Like we're 259 00:13:41,280 --> 00:13:44,960 Speaker 2: so worried about comparing ourselves or our progress or what's 260 00:13:44,960 --> 00:13:46,480 Speaker 2: going on in our lives to other people. 261 00:13:46,559 --> 00:13:49,480 Speaker 3: Large in part because of social. 262 00:13:49,240 --> 00:13:52,880 Speaker 2: Media that in doing that, we we seem to take 263 00:13:52,920 --> 00:13:56,400 Speaker 2: away our own joy and stray away from the things 264 00:13:56,440 --> 00:13:58,840 Speaker 2: that make us happy because we're so worried that the 265 00:13:58,880 --> 00:14:00,760 Speaker 2: things that we have are in good enough. 266 00:14:01,760 --> 00:14:04,640 Speaker 1: That's right, And when you're looking at other people's successes 267 00:14:04,679 --> 00:14:09,280 Speaker 1: all day, you're actually watering other people's success right. You're 268 00:14:09,280 --> 00:14:12,199 Speaker 1: not putting your time and attention on your own projects, 269 00:14:12,280 --> 00:14:15,839 Speaker 1: on your own creative endeavors. All you're doing is you're 270 00:14:15,840 --> 00:14:19,920 Speaker 1: actually nurturing other people's dreams by doing that. Definitely, it's 271 00:14:19,920 --> 00:14:23,200 Speaker 1: fine to celebrate other people's successes, but you know, our 272 00:14:23,240 --> 00:14:25,680 Speaker 1: time and our attention are the two most valuable resources 273 00:14:25,680 --> 00:14:27,880 Speaker 1: that we have, and so we want to take care 274 00:14:27,960 --> 00:14:31,040 Speaker 1: that we are investing them wisely. And that brings me 275 00:14:31,080 --> 00:14:33,680 Speaker 1: back to the meditation piece in that you know, with 276 00:14:33,760 --> 00:14:34,880 Speaker 1: a lot of the apps and a lot of the 277 00:14:34,880 --> 00:14:38,560 Speaker 1: mindfulness practices, they are good, but because they're only dealing 278 00:14:38,560 --> 00:14:40,400 Speaker 1: with your stress and then now it's almost like you're 279 00:14:40,480 --> 00:14:43,680 Speaker 1: spending your time versus What I find what happens with 280 00:14:43,760 --> 00:14:47,240 Speaker 1: meditation is that you're investing your time. So for a 281 00:14:47,280 --> 00:14:50,560 Speaker 1: fifteen minute meditation, you're actually giving your body rest. That's 282 00:14:50,560 --> 00:14:55,240 Speaker 1: about five times deeper than sleep. And this is not 283 00:14:55,360 --> 00:14:57,960 Speaker 1: insignificant because when you give your body the rest that 284 00:14:58,000 --> 00:15:00,680 Speaker 1: it needs, it knows how to heal itself. And one 285 00:15:00,680 --> 00:15:02,960 Speaker 1: of the things that heals itself from is stress, but 286 00:15:03,080 --> 00:15:05,680 Speaker 1: not only the stress from today, all that stress from 287 00:15:05,720 --> 00:15:07,560 Speaker 1: the past, all that stuff that we've been storing in 288 00:15:07,600 --> 00:15:11,000 Speaker 1: our cellular memory. And so once that stress gets out 289 00:15:11,000 --> 00:15:13,360 Speaker 1: of the body, you actually get a return on your 290 00:15:13,360 --> 00:15:16,520 Speaker 1: time investment. You become more productive, you become smarter, you 291 00:15:16,560 --> 00:15:20,080 Speaker 1: become faster, you become more decisive. And so for fifteen 292 00:15:20,120 --> 00:15:23,560 Speaker 1: minute time investment, you get back three hours of productivity 293 00:15:23,600 --> 00:15:25,480 Speaker 1: in your day. You might get back two hours of 294 00:15:25,520 --> 00:15:28,840 Speaker 1: insomnia at night. You might get back days of being 295 00:15:28,880 --> 00:15:31,880 Speaker 1: sick because your immune system is stronger. And so that's 296 00:15:31,880 --> 00:15:34,440 Speaker 1: a big thing of like, we're not spending our time 297 00:15:34,600 --> 00:15:36,840 Speaker 1: on meditation, We're investing our time. And that's one of 298 00:15:36,880 --> 00:15:39,440 Speaker 1: the biggest things I hear about ZeVA specifically, is that 299 00:15:39,440 --> 00:15:41,920 Speaker 1: people are like, no, my return on investment is huge. 300 00:15:42,160 --> 00:15:46,320 Speaker 2: That's so interesting, because I mean, what I'm just like 301 00:15:46,320 --> 00:15:49,080 Speaker 2: sitting here thinking about the difference of meditating for fifteen 302 00:15:49,120 --> 00:15:51,480 Speaker 2: minutes versus sleeping for fifteen minutes and so you're saying 303 00:15:51,560 --> 00:15:54,640 Speaker 2: that the meditation is an active process that's enabling you 304 00:15:54,680 --> 00:15:56,640 Speaker 2: to be better in other areas of your life. So 305 00:15:56,800 --> 00:15:59,680 Speaker 2: in the process of meditating, you're just getting a higher 306 00:15:59,720 --> 00:16:03,520 Speaker 2: return investment than just laying down and taking a cat nap. 307 00:16:04,080 --> 00:16:06,880 Speaker 1: One thousand percent. And I would also say that same 308 00:16:07,000 --> 00:16:09,480 Speaker 1: argument applies to, well, I'm just going to snooze for 309 00:16:09,520 --> 00:16:12,200 Speaker 1: fifteen minutes in the morning versus no, I'm going to 310 00:16:12,280 --> 00:16:14,920 Speaker 1: get up and meditate. Like, if you start to understand 311 00:16:14,960 --> 00:16:17,480 Speaker 1: that with this style of meditation, specifically, you're giving your 312 00:16:17,480 --> 00:16:21,080 Speaker 1: body rest that's five times deeper than sleep, then you 313 00:16:21,200 --> 00:16:24,440 Speaker 1: laying in bed snoozing hating yourself for fifteen minutes is 314 00:16:24,440 --> 00:16:27,320 Speaker 1: actually robbing you a four times the amount of rest 315 00:16:27,360 --> 00:16:29,320 Speaker 1: you could be getting if you just get up and meditate. 316 00:16:29,880 --> 00:16:32,360 Speaker 1: And once you understand that concept, then this idea of 317 00:16:32,360 --> 00:16:34,800 Speaker 1: I don't have time to meditate flies right out the window, 318 00:16:35,240 --> 00:16:38,800 Speaker 1: especially if you're a snoozer. Especially if you're a snoozer. 319 00:16:38,840 --> 00:16:43,680 Speaker 2: Okay, so we've talked about these two strategies for managing stress, 320 00:16:43,720 --> 00:16:47,520 Speaker 2: but how else can we rid the body of stress altogether? 321 00:16:49,120 --> 00:16:52,360 Speaker 1: So I'll share like sort of like the I call 322 00:16:52,400 --> 00:16:54,560 Speaker 1: it art math. It's not math math, but I think 323 00:16:54,560 --> 00:16:58,800 Speaker 1: it's very helpful illustration of why, like an everyday, twice 324 00:16:58,840 --> 00:17:01,240 Speaker 1: a day meditation practice gets rid of this stress in 325 00:17:01,280 --> 00:17:03,720 Speaker 1: the body. So if you were just to meditate once 326 00:17:03,760 --> 00:17:06,840 Speaker 1: a day, you're basically just handling all the new stress 327 00:17:06,840 --> 00:17:08,960 Speaker 1: that you pick up each day. But if you meditate 328 00:17:09,040 --> 00:17:11,920 Speaker 1: twice a day, then you're getting rid of not only 329 00:17:11,920 --> 00:17:15,080 Speaker 1: the new stresses from today, but the backlog of accumulated stresses. 330 00:17:15,160 --> 00:17:18,040 Speaker 1: And it's really the eradication of the backlog of stress 331 00:17:18,359 --> 00:17:21,520 Speaker 1: that ushers us into higher states of consciousness and performance. 332 00:17:21,760 --> 00:17:23,359 Speaker 1: So here's the math. Let's say you wake up on 333 00:17:23,400 --> 00:17:27,600 Speaker 1: Monday and you pick up ten units of stress. Okay, 334 00:17:27,720 --> 00:17:30,400 Speaker 1: you go to sleep Monday night. Sleep is RESTful enough 335 00:17:30,400 --> 00:17:33,280 Speaker 1: to burn away seven units, right, So you've picked up 336 00:17:33,280 --> 00:17:36,440 Speaker 1: ten sleep burns away seven. You wake up on Tuesday, 337 00:17:36,480 --> 00:17:39,200 Speaker 1: and now you're starting your day with three. You pick 338 00:17:39,280 --> 00:17:42,040 Speaker 1: up ten units again on Tuesday, maybe a little extra 339 00:17:42,080 --> 00:17:44,639 Speaker 1: if it's election Tuesday, and then you go to sleep 340 00:17:44,680 --> 00:17:47,440 Speaker 1: on Tuesday night burn off seven. Wake up on Wednesday. 341 00:17:47,560 --> 00:17:50,400 Speaker 1: Now we're starting the day with six. Pick up ten, 342 00:17:50,480 --> 00:17:53,880 Speaker 1: burn away seven with sleep. Now we have nine, twelve, fifteen, 343 00:17:53,920 --> 00:17:56,040 Speaker 1: and this just keeps building up and building up. This 344 00:17:56,119 --> 00:17:58,200 Speaker 1: is why people tend to get more stressed the older 345 00:17:58,280 --> 00:18:00,439 Speaker 1: they get. It's why we start to have midlife season 346 00:18:00,760 --> 00:18:03,639 Speaker 1: anxiety attacks and panic attacks. It's why forty percent of 347 00:18:03,680 --> 00:18:07,960 Speaker 1: American women are on anti anxiety medication. So then we 348 00:18:08,040 --> 00:18:11,439 Speaker 1: start meditating. Okay, and here's the math. On meditation. You 349 00:18:11,480 --> 00:18:13,640 Speaker 1: pick up the same ten units of stress, because life 350 00:18:13,720 --> 00:18:16,639 Speaker 1: is still life. But you meditate Monday morning. That burns 351 00:18:16,640 --> 00:18:20,720 Speaker 1: away three units. You meditate Monday afternoon. That burns away 352 00:18:20,800 --> 00:18:23,560 Speaker 1: three units. So you've picked up ten. Meditation is now 353 00:18:23,560 --> 00:18:27,119 Speaker 1: handled six for you. You only have four left. You 354 00:18:27,200 --> 00:18:30,440 Speaker 1: go to sleep Monday night. Sleep burns away seven four 355 00:18:30,520 --> 00:18:32,560 Speaker 1: minus seven. You wake up on Tuesday. Now you have 356 00:18:32,640 --> 00:18:35,720 Speaker 1: negative three. Pick up ten, burn off a total of 357 00:18:35,800 --> 00:18:39,440 Speaker 1: thirteen with the sleep and the meditation. Now on Wednesday 358 00:18:39,480 --> 00:18:43,199 Speaker 1: you're at negative six, then negative nine, negative twelve, and 359 00:18:43,200 --> 00:18:45,879 Speaker 1: bit by bit, day by day, meditation by meditation, we 360 00:18:45,960 --> 00:18:48,040 Speaker 1: just keep chipping away at this backlog of stress as 361 00:18:48,040 --> 00:18:51,560 Speaker 1: we've accumulated until we get rid of the entire backlog 362 00:18:51,600 --> 00:18:54,800 Speaker 1: we've ever created. And that process for most people can 363 00:18:54,840 --> 00:18:58,240 Speaker 1: take about seven to ten years, depending on how stressed 364 00:18:58,280 --> 00:19:00,879 Speaker 1: we were as children, how old we are when we start, 365 00:19:01,280 --> 00:19:03,879 Speaker 1: and how regular we are with the practice. But to me, 366 00:19:03,960 --> 00:19:05,800 Speaker 1: it's like, wait, you mean in a few years I 367 00:19:05,840 --> 00:19:08,800 Speaker 1: could get rid of all the stresses I've ever accumulated. 368 00:19:09,080 --> 00:19:11,480 Speaker 1: You mean it doesn't take life times, and so I 369 00:19:11,480 --> 00:19:14,240 Speaker 1: think that's pretty exciting. You know, it's not a quick fix. 370 00:19:14,280 --> 00:19:17,800 Speaker 1: It's a practice, but it is the fastest, most effective 371 00:19:17,920 --> 00:19:20,280 Speaker 1: means to eradicate stress that I've ever found. 372 00:19:20,720 --> 00:19:24,320 Speaker 2: For those individuals who are getting just really frustrated, maybe 373 00:19:24,320 --> 00:19:27,600 Speaker 2: they've tried meditation or some of the tools that you've 374 00:19:27,600 --> 00:19:30,879 Speaker 2: mentioned over the last little bit before, and they just 375 00:19:30,960 --> 00:19:34,400 Speaker 2: feel as though they're not working. You mentioned the word practice, 376 00:19:34,440 --> 00:19:36,320 Speaker 2: and that's exactly what it is. It's something that you 377 00:19:36,359 --> 00:19:39,840 Speaker 2: have to consciously work toward. For those individuals that are frustrated, 378 00:19:39,960 --> 00:19:42,679 Speaker 2: what do you tell them on how to better embrace 379 00:19:43,119 --> 00:19:43,919 Speaker 2: a practice? 380 00:19:45,000 --> 00:19:50,160 Speaker 1: Great question. So the number one biggest obstacle to meditation, 381 00:19:50,320 --> 00:19:52,680 Speaker 1: number one reason why people feel like their failures when 382 00:19:52,680 --> 00:19:55,199 Speaker 1: they start meditation, and they'll say things like, oh, I 383 00:19:55,240 --> 00:19:57,520 Speaker 1: want to meditate, but my mind is just so crazy. 384 00:19:57,560 --> 00:19:59,919 Speaker 1: I want to meditate, but I can't sit. Still want 385 00:20:00,040 --> 00:20:02,120 Speaker 1: to meditate, but I have add you know I hear 386 00:20:02,160 --> 00:20:06,479 Speaker 1: this all day every day. You can meditate. Everyone can meditate, 387 00:20:06,560 --> 00:20:10,040 Speaker 1: just like everyone can sleep. Everyone can meditate. Everyone has 388 00:20:10,119 --> 00:20:12,679 Speaker 1: the innate ability to sleep. Everyone has the innate ability 389 00:20:12,720 --> 00:20:15,560 Speaker 1: to meditate. The question is, are you using a technique 390 00:20:15,560 --> 00:20:17,399 Speaker 1: that's right for you or are you trying to use 391 00:20:17,440 --> 00:20:19,960 Speaker 1: a technique that was made for a monk? And do 392 00:20:20,000 --> 00:20:22,640 Speaker 1: you have any training? Because if you don't have any training, 393 00:20:22,840 --> 00:20:25,119 Speaker 1: and if you're doing what most of the apps are teaching, 394 00:20:25,119 --> 00:20:28,680 Speaker 1: which is derivations of things that were originally made for monks, 395 00:20:29,240 --> 00:20:32,400 Speaker 1: then you're going to feel like you're failing because you're 396 00:20:32,400 --> 00:20:34,800 Speaker 1: going to be assuming that the point is to clear 397 00:20:34,840 --> 00:20:37,240 Speaker 1: the mind, right, Like how many times have you heard 398 00:20:37,280 --> 00:20:39,120 Speaker 1: We'll just clear your mind. Just sit down and take 399 00:20:39,160 --> 00:20:41,680 Speaker 1: some breaths, and if thoughts come, just let them pass 400 00:20:41,720 --> 00:20:44,840 Speaker 1: by like a cloud. Just clear the mind. So here's 401 00:20:44,880 --> 00:20:47,960 Speaker 1: some really good news for anyone who has felt frustrated 402 00:20:47,960 --> 00:20:50,680 Speaker 1: with meditation, anyone who's felt like a failure. The good 403 00:20:50,720 --> 00:20:55,080 Speaker 1: news is that the mind thinks involuntarily, just like the 404 00:20:55,160 --> 00:20:59,080 Speaker 1: heart beats involuntarily. So trying to give your brain a 405 00:20:59,119 --> 00:21:01,760 Speaker 1: command to shut up is as impactful as trying to 406 00:21:01,760 --> 00:21:04,200 Speaker 1: give your heart a command of stuff beating it does 407 00:21:04,240 --> 00:21:06,880 Speaker 1: not work. And yet this is the criteria by which 408 00:21:06,880 --> 00:21:08,760 Speaker 1: everyone is judging themselves as to whether or not they 409 00:21:08,800 --> 00:21:11,199 Speaker 1: can meditate, and it's why they feel frustrated and it's 410 00:21:11,240 --> 00:21:14,200 Speaker 1: why they quit. So the good news about ZEBA is 411 00:21:14,240 --> 00:21:16,080 Speaker 1: that you don't have to clear your mind. Okay, You're 412 00:21:16,119 --> 00:21:19,320 Speaker 1: allowed to have thoughts in this style of meditation. As 413 00:21:19,359 --> 00:21:22,359 Speaker 1: a matter of fact, those thoughts are an indicator that 414 00:21:22,480 --> 00:21:25,280 Speaker 1: stress is leaving the body, so you can actually be like, oh, 415 00:21:25,280 --> 00:21:27,680 Speaker 1: thank you and goodbye, thank you and goodbye. And then 416 00:21:27,680 --> 00:21:30,199 Speaker 1: our litmus test for whether or not the meditation is 417 00:21:30,240 --> 00:21:34,399 Speaker 1: working does not become how successful was I making my 418 00:21:34,440 --> 00:21:37,040 Speaker 1: brain flat line? Which ps only happens when we're dead. 419 00:21:37,440 --> 00:21:39,680 Speaker 1: Our litmus test for is it working or not becomes 420 00:21:39,960 --> 00:21:42,800 Speaker 1: am I better at life? Am I happier? Am I 421 00:21:42,880 --> 00:21:45,080 Speaker 1: more present? Do I have a higher sex drive? Am 422 00:21:45,119 --> 00:21:48,159 Speaker 1: I healthier? Am I more creative? Am I more present 423 00:21:48,200 --> 00:21:50,800 Speaker 1: with my family? And then if all those things are happening, 424 00:21:50,800 --> 00:21:53,200 Speaker 1: then we're like, oh, good, meditation's working even if I'm 425 00:21:53,200 --> 00:21:54,240 Speaker 1: having thoughts. 426 00:21:54,640 --> 00:21:58,359 Speaker 2: Right, okay, So that's promising then, so it's just really 427 00:21:58,720 --> 00:22:00,600 Speaker 2: committing at the end of the day. 428 00:22:01,200 --> 00:22:04,000 Speaker 1: Well, it's first knowing that meditation is a skill. So 429 00:22:04,040 --> 00:22:06,520 Speaker 1: I would not say for someone to just white knuckle 430 00:22:06,560 --> 00:22:08,120 Speaker 1: it and just sit down and be like, oh, I'm 431 00:22:08,119 --> 00:22:11,800 Speaker 1: going to meditate, especially if they don't have any training 432 00:22:11,840 --> 00:22:13,680 Speaker 1: and they're trying to clear their minds, because then it's 433 00:22:13,680 --> 00:22:15,639 Speaker 1: just going to feel worse and then they're going to 434 00:22:15,720 --> 00:22:18,160 Speaker 1: do a meditation shame s viral. So know that meditation 435 00:22:18,280 --> 00:22:20,359 Speaker 1: is a skill like any other skill, and it does 436 00:22:20,440 --> 00:22:22,880 Speaker 1: take some training. But once you have a tool that's 437 00:22:22,920 --> 00:22:25,159 Speaker 1: designed for you and not a monk, and you have 438 00:22:25,240 --> 00:22:27,960 Speaker 1: some training in it, then it becomes like a no brainer, like, 439 00:22:28,000 --> 00:22:30,720 Speaker 1: of course I'm going to meditate, Like I cannot imagine 440 00:22:31,040 --> 00:22:34,760 Speaker 1: going through my day without meditating twice, Like I'm running 441 00:22:34,800 --> 00:22:36,680 Speaker 1: a company, i have twelve employees, i have a toddler, 442 00:22:36,720 --> 00:22:39,679 Speaker 1: I'm working on my second book, and so I cannot 443 00:22:39,680 --> 00:22:43,520 Speaker 1: even conceive of getting through my day without my meditation practice. 444 00:22:43,600 --> 00:22:45,480 Speaker 1: I need my brain to work at a certain level. 445 00:22:45,760 --> 00:22:47,760 Speaker 1: And so instead of me thinking about it like oh, 446 00:22:47,760 --> 00:22:49,679 Speaker 1: I'm going to white knucklace, I'm going to force myself 447 00:22:49,680 --> 00:22:52,840 Speaker 1: to meditate. It's like I crave it. Now I see 448 00:22:52,880 --> 00:22:54,600 Speaker 1: how much better I feel, and how much better I 449 00:22:54,640 --> 00:22:56,160 Speaker 1: operate on the other side of it. 450 00:22:56,760 --> 00:22:59,960 Speaker 2: Yeah, for sure. Now I can totally, totally, totally appreciate it. 451 00:23:00,119 --> 00:23:04,760 Speaker 2: That so then my question for you one last thing. 452 00:23:04,760 --> 00:23:07,640 Speaker 2: I mean, we're talking about how to rid stress from 453 00:23:07,680 --> 00:23:14,040 Speaker 2: the body, something that I have been advised before. Actually 454 00:23:14,520 --> 00:23:16,840 Speaker 2: can be a little off putting for some and maybe 455 00:23:16,880 --> 00:23:21,919 Speaker 2: a little awkward feeling. But I am a big, like 456 00:23:22,560 --> 00:23:28,560 Speaker 2: large sigh scream if it's safe kind of person, and 457 00:23:28,600 --> 00:23:32,920 Speaker 2: I'll never forget that. I sat down with Sadie Lincoln 458 00:23:33,160 --> 00:23:36,880 Speaker 2: early on in Hurdle. She's the founder of Bar three, 459 00:23:37,080 --> 00:23:40,600 Speaker 2: and she taught me this exercise which was literally just 460 00:23:40,680 --> 00:23:45,760 Speaker 2: like audibly letting out three deep breaths, and I just 461 00:23:45,920 --> 00:23:48,280 Speaker 2: felt in that process. I mean, we did breathing before, 462 00:23:48,320 --> 00:23:52,040 Speaker 2: but just the actual noise making made such a big 463 00:23:52,040 --> 00:23:52,639 Speaker 2: difference for me. 464 00:23:52,880 --> 00:23:54,160 Speaker 3: Have you ever done anything like that? 465 00:23:55,040 --> 00:23:58,360 Speaker 1: I have, and I love Sadie. She's actually a ZeVA graduate. 466 00:23:58,400 --> 00:24:00,560 Speaker 1: I spoke at her Bar three conference and we taught 467 00:24:00,600 --> 00:24:03,119 Speaker 1: a bunch of the shop owners. They went through ZeVA online, 468 00:24:03,119 --> 00:24:07,439 Speaker 1: which was really exciting, and so what's happening there is similar. 469 00:24:07,480 --> 00:24:10,280 Speaker 1: So when you make audible sound when you're sighing, I 470 00:24:10,320 --> 00:24:12,600 Speaker 1: mean a sigh is very similar to the two ex 471 00:24:12,640 --> 00:24:15,400 Speaker 1: breath which we did earlier, but putting sound on it 472 00:24:15,480 --> 00:24:18,760 Speaker 1: actually helps to stimulate the vegas nerve even more. So 473 00:24:18,800 --> 00:24:20,960 Speaker 1: something you could do, I mean, sighing or screaming is 474 00:24:20,960 --> 00:24:23,760 Speaker 1: great because it becomes cathartic. But you could also do 475 00:24:23,840 --> 00:24:26,280 Speaker 1: that with simple humming of just you know, in through 476 00:24:26,280 --> 00:24:28,440 Speaker 1: the nose for two and then humming for the count 477 00:24:28,480 --> 00:24:31,439 Speaker 1: of four, and that's really nice to stimulate that vegas 478 00:24:31,440 --> 00:24:33,480 Speaker 1: nerve as well. But I think, you know, I'm all 479 00:24:33,520 --> 00:24:38,560 Speaker 1: about a good catharsis like screaming, punching, journaling, like because 480 00:24:38,640 --> 00:24:41,919 Speaker 1: especially as women, so many of us don't have anger 481 00:24:42,000 --> 00:24:45,240 Speaker 1: as a part of our archetype. We haven't seen healthy 482 00:24:45,520 --> 00:24:51,240 Speaker 1: examples of female warriors or female rage actually, and because 483 00:24:51,280 --> 00:24:55,520 Speaker 1: it's so stigmatized and it's so repressed in our society 484 00:24:55,560 --> 00:24:58,320 Speaker 1: that it's tricky to have healthy outlets for it. And 485 00:24:58,400 --> 00:25:00,280 Speaker 1: so one of the cool things about ZEBA is it's 486 00:25:00,720 --> 00:25:03,000 Speaker 1: very much because it's getting rid of the stress from 487 00:25:03,040 --> 00:25:06,080 Speaker 1: the past, it becomes its own catharsis. And that's a 488 00:25:06,080 --> 00:25:07,879 Speaker 1: big part of my job as a teacher is to 489 00:25:07,920 --> 00:25:11,359 Speaker 1: help people through those beginning days and weeks when you know, 490 00:25:11,400 --> 00:25:13,919 Speaker 1: people can have some extra tears, some extra anger, some 491 00:25:14,040 --> 00:25:17,760 Speaker 1: extra just bubbling up and out. And it's why we 492 00:25:17,800 --> 00:25:20,560 Speaker 1: have a beautiful global community, and it's why it's really 493 00:25:20,560 --> 00:25:23,119 Speaker 1: good to have some support as you start a practice 494 00:25:23,119 --> 00:25:25,439 Speaker 1: as powerful as this one. But I love the sighing 495 00:25:25,480 --> 00:25:27,960 Speaker 1: and the screaming, Yes, I love the screaming. 496 00:25:28,119 --> 00:25:28,560 Speaker 3: Awesome. 497 00:25:28,800 --> 00:25:33,480 Speaker 2: Well, I know that these these tools and these suggestions 498 00:25:33,920 --> 00:25:38,320 Speaker 2: surely are going to be some things that I'm leaning 499 00:25:38,359 --> 00:25:40,960 Speaker 2: into them over the next few days and weeks and 500 00:25:41,160 --> 00:25:44,480 Speaker 2: god months to come. So thank you so much for 501 00:25:44,560 --> 00:25:47,560 Speaker 2: your time and your helpfulness. And I would love it 502 00:25:47,640 --> 00:25:51,159 Speaker 2: if you could give me some insight on how the 503 00:25:51,240 --> 00:25:54,080 Speaker 2: hurdlers can keep up with you and follow you and 504 00:25:54,920 --> 00:25:56,639 Speaker 2: all things ZEBA. 505 00:25:56,840 --> 00:25:59,120 Speaker 1: Yeah, so I'd say the easiest place to find everything 506 00:25:59,200 --> 00:26:02,400 Speaker 1: is at our website, which is Zeeva Meditation dot com. 507 00:26:02,600 --> 00:26:06,280 Speaker 1: It's ziva, which is a Sanskrit word that means bliss. 508 00:26:06,800 --> 00:26:08,919 Speaker 1: So at ZeVA Meditation dot Com you can find our 509 00:26:08,960 --> 00:26:12,040 Speaker 1: fifteen day online training. And the cool thing about that 510 00:26:12,160 --> 00:26:14,520 Speaker 1: is that once people move through the training, you have 511 00:26:14,560 --> 00:26:17,679 Speaker 1: the mindfulness, the meditation, and the manifesting to take with 512 00:26:17,720 --> 00:26:20,119 Speaker 1: you for life. You don't need like Wi Fi or 513 00:26:20,160 --> 00:26:22,040 Speaker 1: an app or headphones to be charged. It's like, who 514 00:26:22,080 --> 00:26:23,960 Speaker 1: wants to go to their phone to meditate? It's like 515 00:26:24,000 --> 00:26:26,080 Speaker 1: going It's like having an AA meeting and a liquor store. 516 00:26:26,760 --> 00:26:28,399 Speaker 1: It's like, we want to be able to unplug for 517 00:26:28,480 --> 00:26:30,840 Speaker 1: some moments of our day. So once you graduate, you 518 00:26:30,880 --> 00:26:32,280 Speaker 1: have those to take with you. And then I also 519 00:26:32,440 --> 00:26:34,240 Speaker 1: have a book that came out last year. It's called 520 00:26:34,320 --> 00:26:38,560 Speaker 1: stress Less Accomplish More And for people who really like 521 00:26:38,600 --> 00:26:40,800 Speaker 1: the science of why to meditate and they really want 522 00:26:40,840 --> 00:26:43,040 Speaker 1: to understand like how it impacts your sleep and your 523 00:26:43,040 --> 00:26:46,679 Speaker 1: sex and your productivity and your body age that I 524 00:26:46,760 --> 00:26:50,240 Speaker 1: go deep into nerdtown on that and stress Less Accomplished 525 00:26:50,240 --> 00:26:56,000 Speaker 1: More into nerd town. I dabble in nerdtown often, so 526 00:26:56,080 --> 00:26:59,600 Speaker 1: I feel you well, thank you so much. 527 00:26:59,720 --> 00:27:03,520 Speaker 2: I am over at at Hurdle podcast and at Emily 528 00:27:03,560 --> 00:27:05,920 Speaker 2: a Body Another Hurdle Conquered. 529 00:27:06,280 --> 00:27:07,359 Speaker 3: Catch you guys next time.