1 00:00:27,840 --> 00:00:37,320 Speaker 1: Take a deep breath in through your nose. Hold it now, 2 00:00:37,360 --> 00:01:02,920 Speaker 1: release slowly again, deep in, helle hold release, repeating internally 3 00:01:03,040 --> 00:01:09,959 Speaker 1: to yourself as you connect to my voice. I am deeply, 4 00:01:10,240 --> 00:01:30,720 Speaker 1: deeply well. I am deeply well. I am deeply I'm 5 00:01:30,760 --> 00:01:44,240 Speaker 1: Debbie Brown and this is the Deeply Well Podcast. Welcome 6 00:01:44,319 --> 00:01:47,800 Speaker 1: to Deeply Well, a soft place to land on your journey. 7 00:01:48,200 --> 00:01:52,520 Speaker 1: A podcast for those that are curious, creative, and ready 8 00:01:52,560 --> 00:01:57,600 Speaker 1: to expand in higher consciousness and self care. This is 9 00:01:57,640 --> 00:02:02,920 Speaker 1: where we heal, this is where we transcend. Welcome back 10 00:02:02,920 --> 00:02:05,240 Speaker 1: to the Deeply Well Podcast. Of course, I am your host, 11 00:02:05,240 --> 00:02:07,480 Speaker 1: Debbie Brown, and as always, it is such a pleasure 12 00:02:07,560 --> 00:02:12,000 Speaker 1: to have you here. I have been so loving seeing 13 00:02:12,120 --> 00:02:16,440 Speaker 1: the sacred spaces that have been pouring through into Instagram 14 00:02:16,440 --> 00:02:19,040 Speaker 1: as you listen to these episodes. I've mean getting the 15 00:02:19,120 --> 00:02:22,400 Speaker 1: journaling homework for everyone who has been downloading the PDFs. 16 00:02:22,880 --> 00:02:25,919 Speaker 1: And just a reminder if you are someone that is 17 00:02:26,639 --> 00:02:29,639 Speaker 1: actively looking to do the work while you explore these 18 00:02:29,680 --> 00:02:33,080 Speaker 1: episodes and as you move through your life. Starting this season, 19 00:02:33,440 --> 00:02:37,320 Speaker 1: every month we provide a PDF that you can download, 20 00:02:37,400 --> 00:02:39,520 Speaker 1: you can print out, you can work with on a 21 00:02:39,560 --> 00:02:43,520 Speaker 1: tablet that supports each episode. For the month, So there 22 00:02:43,520 --> 00:02:47,040 Speaker 1: will be some journal prompts, journal inquiries, and I've been 23 00:02:47,080 --> 00:02:50,120 Speaker 1: seeing them pouring in and I am just like wow, 24 00:02:50,639 --> 00:02:55,760 Speaker 1: blown away. Some listening that have shared their journaling have 25 00:02:55,880 --> 00:02:58,400 Speaker 1: been like taking close pictures, so I've been able to 26 00:02:58,440 --> 00:03:00,640 Speaker 1: see some of the things you've been writing and oh 27 00:03:00,680 --> 00:03:04,960 Speaker 1: my god, ooh, we are in this world deep. So 28 00:03:06,120 --> 00:03:08,800 Speaker 1: just if you are listening and watching right now, and 29 00:03:08,840 --> 00:03:12,520 Speaker 1: you were currently in a place where you are just 30 00:03:12,880 --> 00:03:20,680 Speaker 1: rigorously in your work, you can do this. Keep going, 31 00:03:21,160 --> 00:03:27,800 Speaker 1: keep going, breaking through that upper limits. It's literally like 32 00:03:27,880 --> 00:03:31,120 Speaker 1: that meme of watching someone digging for diamonds and stopping 33 00:03:31,200 --> 00:03:34,880 Speaker 1: right before they get to the diamond. You are almost there. 34 00:03:34,960 --> 00:03:37,520 Speaker 1: The breakthrough moment is coming, and then you get to 35 00:03:37,520 --> 00:03:41,040 Speaker 1: make some new choices and have fun with some new experiences. 36 00:03:41,120 --> 00:03:45,200 Speaker 1: So keep going. So dope to see that, all right, 37 00:03:45,360 --> 00:03:50,960 Speaker 1: This week we are officially introducing really the bigger theme 38 00:03:51,120 --> 00:03:53,520 Speaker 1: of the month. We had to change course a little 39 00:03:53,520 --> 00:03:57,600 Speaker 1: bit because some things in our world and political systems shifted, 40 00:03:58,200 --> 00:04:01,280 Speaker 1: so to be timely, you know, we dated the show schedule. 41 00:04:01,320 --> 00:04:06,440 Speaker 1: But I have been so so so excited to dive 42 00:04:06,560 --> 00:04:10,880 Speaker 1: into this month's theme with everyone. This month, we are 43 00:04:10,920 --> 00:04:16,960 Speaker 1: going to be exploring so many ways to get into 44 00:04:17,200 --> 00:04:21,480 Speaker 1: our bodies and to invite in ritualistic practice that can 45 00:04:21,520 --> 00:04:24,239 Speaker 1: really support us as we get ready one for winter 46 00:04:24,800 --> 00:04:30,120 Speaker 1: and two for the next big calendar year of our lives. 47 00:04:30,200 --> 00:04:34,040 Speaker 1: Twenty twenty five is upon us. First things first, just 48 00:04:34,080 --> 00:04:35,760 Speaker 1: a little bit of check in some stuff that has 49 00:04:35,800 --> 00:04:40,400 Speaker 1: been on my mind in my world. You know, I 50 00:04:40,440 --> 00:04:46,440 Speaker 1: hope everyone has really been taking generous care of their 51 00:04:46,440 --> 00:04:50,120 Speaker 1: hearts and their bodies there for many there was a big, 52 00:04:50,760 --> 00:04:53,400 Speaker 1: big blow last week that we talked about on this show, 53 00:04:53,480 --> 00:04:55,680 Speaker 1: and I share that, you know, I was my body 54 00:04:55,760 --> 00:04:59,479 Speaker 1: was really having strong reactions going through it. Really grateful 55 00:04:59,520 --> 00:05:03,040 Speaker 1: to save. I'm feeling so much better. Got some acupunctureing 56 00:05:03,000 --> 00:05:06,480 Speaker 1: and got some cupping, did a lot of slow stretching, 57 00:05:07,120 --> 00:05:11,960 Speaker 1: and really tried to surrender as often as I could 58 00:05:12,000 --> 00:05:14,440 Speaker 1: to whatever would have been the easier choice of the 59 00:05:14,520 --> 00:05:17,000 Speaker 1: day in each of the moments that I was able 60 00:05:17,040 --> 00:05:19,279 Speaker 1: to do that, and it was really supportive and helpful. 61 00:05:19,400 --> 00:05:23,240 Speaker 1: So hope everyone has been with their body in a 62 00:05:23,279 --> 00:05:27,279 Speaker 1: slower way, in a new way, and even going into winter. 63 00:05:27,440 --> 00:05:30,160 Speaker 1: Right now, as I record this episode, it is November. 64 00:05:30,520 --> 00:05:32,919 Speaker 1: As we're getting into some of the colder times and 65 00:05:32,960 --> 00:05:36,960 Speaker 1: colder seasons. It's such a special time to just nourish. 66 00:05:37,720 --> 00:05:39,840 Speaker 1: You know, this is one of the times of the 67 00:05:39,920 --> 00:05:44,120 Speaker 1: year that can be most activating to the nervous system, 68 00:05:44,320 --> 00:05:46,120 Speaker 1: and it's also the time of the year that we're 69 00:05:46,240 --> 00:05:49,720 Speaker 1: not supposed to be doing anything biologically. All the animals 70 00:05:49,839 --> 00:05:53,200 Speaker 1: go in, right, they go into hibernation, they go underground, 71 00:05:53,200 --> 00:05:55,360 Speaker 1: they go in their caves, they go into their warmth. 72 00:05:55,760 --> 00:05:59,240 Speaker 1: They've stored up, they've eaten, so that all they need 73 00:05:59,279 --> 00:06:01,880 Speaker 1: to do for the next few months is be in 74 00:06:01,960 --> 00:06:06,120 Speaker 1: hibernation and just be in rest. Is really be an 75 00:06:06,120 --> 00:06:09,400 Speaker 1: expected energy of what their bodies and their hearts and 76 00:06:09,440 --> 00:06:13,720 Speaker 1: their brains know is to come in the spring, and 77 00:06:13,760 --> 00:06:17,280 Speaker 1: we should be considering that in the same ways, especially 78 00:06:17,320 --> 00:06:20,159 Speaker 1: in this time of year that so many of us 79 00:06:20,279 --> 00:06:24,520 Speaker 1: are going to be very activated because it's holiday time. 80 00:06:25,360 --> 00:06:27,960 Speaker 1: So no matter what your relationship with the people in 81 00:06:28,000 --> 00:06:30,680 Speaker 1: your life is, this is a time where we are 82 00:06:30,720 --> 00:06:34,960 Speaker 1: around more people than normal, some of us anyways, where 83 00:06:35,000 --> 00:06:38,120 Speaker 1: you might be kind of in a lot of traffic, 84 00:06:38,920 --> 00:06:41,680 Speaker 1: the stores are going to be a little bit more crowded. 85 00:06:42,360 --> 00:06:46,880 Speaker 1: People are going to be really kind of having a 86 00:06:46,880 --> 00:06:50,800 Speaker 1: lot of layers to what their emotional experiences. You may 87 00:06:50,880 --> 00:06:54,520 Speaker 1: or may not be with your family more or less, 88 00:06:54,920 --> 00:06:58,960 Speaker 1: and that may or may not be triggering more or 89 00:06:59,080 --> 00:07:02,880 Speaker 1: less right, depending on our unique lives and our family systems. 90 00:07:02,920 --> 00:07:05,760 Speaker 1: There's a lot of pressure on how you should feel 91 00:07:05,760 --> 00:07:08,680 Speaker 1: about yourself, how you should feel about your family, how 92 00:07:08,720 --> 00:07:11,000 Speaker 1: you should feel about your life this time of year. 93 00:07:11,720 --> 00:07:16,400 Speaker 1: Notice that what's yours? What isn't? What's societal pressure, what's 94 00:07:16,440 --> 00:07:19,920 Speaker 1: familial pressure? What do you want? You know? It's a 95 00:07:19,960 --> 00:07:24,120 Speaker 1: great time to investigate and a great time to do less, 96 00:07:24,680 --> 00:07:29,560 Speaker 1: to get warm, to eat savory things, and to take 97 00:07:29,600 --> 00:07:32,760 Speaker 1: extra care with your body, doing things like taking warm baths, 98 00:07:32,800 --> 00:07:35,760 Speaker 1: getting in that sauna, taking a little bit longer, to 99 00:07:35,960 --> 00:07:39,920 Speaker 1: apply a thicker lotion to your body. Right, take pleasure 100 00:07:39,920 --> 00:07:42,400 Speaker 1: in those things if you're able, take time to slow 101 00:07:42,440 --> 00:07:45,640 Speaker 1: down and see how it feels to be more intentional 102 00:07:46,240 --> 00:07:49,520 Speaker 1: and notice the current of the moment. Right, what is 103 00:07:49,640 --> 00:07:54,480 Speaker 1: naturally coming up right now for you? And what does 104 00:07:54,520 --> 00:07:56,840 Speaker 1: that have to do with the season, What does that 105 00:07:56,880 --> 00:08:00,760 Speaker 1: have to do with past experiences with family? What does 106 00:08:00,760 --> 00:08:02,760 Speaker 1: that have to do with how you relate to this 107 00:08:02,840 --> 00:08:06,640 Speaker 1: time of year? For whatever the reasons may be, but 108 00:08:06,720 --> 00:08:09,360 Speaker 1: it's a great time to put on that observer hat 109 00:08:09,400 --> 00:08:12,800 Speaker 1: and really get nice and deep. So I've been thinking 110 00:08:12,800 --> 00:08:16,040 Speaker 1: a lot about that myself. I've been, you know, really 111 00:08:16,120 --> 00:08:20,360 Speaker 1: noticing I don't love how dark it gets so early, 112 00:08:22,040 --> 00:08:26,000 Speaker 1: Like what where is my day? It's crazy, Like it's 113 00:08:26,000 --> 00:08:28,080 Speaker 1: been getting dark at like four point thirty at my 114 00:08:28,120 --> 00:08:31,680 Speaker 1: house lately, and I'm just like, ooh, I'm ready to 115 00:08:31,880 --> 00:08:36,280 Speaker 1: just curl up off top. It's hard to get me 116 00:08:36,320 --> 00:08:38,000 Speaker 1: out of the house, but this time of year, you 117 00:08:38,240 --> 00:08:42,079 Speaker 1: really will not see me anywhere. So I've been leaning 118 00:08:42,120 --> 00:08:44,320 Speaker 1: into that, and I've been trying to just say, what 119 00:08:44,320 --> 00:08:47,040 Speaker 1: do I really need. Something I've been enjoying a lot 120 00:08:47,120 --> 00:08:49,280 Speaker 1: more that I've been trying to take more intentional time 121 00:08:49,320 --> 00:08:52,199 Speaker 1: with is infra red light therapy. I have one in 122 00:08:52,240 --> 00:08:55,000 Speaker 1: the sauna that I that I use, but I got 123 00:08:55,040 --> 00:08:59,240 Speaker 1: a lamp of it on Amazon recently. My acupuncturist had one, 124 00:08:59,280 --> 00:09:01,640 Speaker 1: and I noticed that every time she would target it 125 00:09:01,760 --> 00:09:04,080 Speaker 1: like in my core, on my stomach, or lay on 126 00:09:04,080 --> 00:09:06,160 Speaker 1: my back and just target it on my back, I 127 00:09:06,200 --> 00:09:08,960 Speaker 1: always felt so much better when I left. So I've 128 00:09:09,000 --> 00:09:11,800 Speaker 1: been trying to be really diligent with that, and even 129 00:09:11,840 --> 00:09:13,199 Speaker 1: if I'm in bed at the end of the day, 130 00:09:13,320 --> 00:09:15,920 Speaker 1: kind of catching up on a few things. I'll pop 131 00:09:16,000 --> 00:09:18,400 Speaker 1: that on and point it somewhere on my body. It 132 00:09:18,480 --> 00:09:21,160 Speaker 1: was a pretty reasonable price point on Amazon, if that's 133 00:09:21,240 --> 00:09:25,360 Speaker 1: possible for everyone, but it's made kind of a big difference, 134 00:09:25,480 --> 00:09:27,920 Speaker 1: and so I'm already kind of noticing that that might 135 00:09:27,960 --> 00:09:31,120 Speaker 1: be my thing for winter because the extra warmth too, 136 00:09:31,280 --> 00:09:34,640 Speaker 1: and yeah, I'm just trying to feel fortified. So that's 137 00:09:34,679 --> 00:09:38,960 Speaker 1: a little tech I'm loving. So this week I had 138 00:09:39,040 --> 00:09:42,120 Speaker 1: a really awesome opportunity to be with some of the 139 00:09:42,160 --> 00:09:46,680 Speaker 1: future leaders really coming out into the creative world. I 140 00:09:46,720 --> 00:09:51,400 Speaker 1: had the opportunity to join the ad Color Futures program 141 00:09:51,640 --> 00:09:55,280 Speaker 1: and add Color is, of course an incredible company. Huge 142 00:09:55,320 --> 00:09:58,160 Speaker 1: shout out to the amazing Tiffany Warren, the founder and 143 00:09:58,240 --> 00:10:01,439 Speaker 1: president of ad Color and just such a special woman 144 00:10:01,520 --> 00:10:07,319 Speaker 1: with a beautiful, beautiful, beautiful, beautiful spirit and incredibly impactful 145 00:10:07,720 --> 00:10:11,400 Speaker 1: reach and work in the world. They do this program 146 00:10:11,480 --> 00:10:14,080 Speaker 1: add Color called ad Color Futures, which is all about 147 00:10:14,200 --> 00:10:19,440 Speaker 1: nourishing and supporting the next generation of leaders coming up. 148 00:10:19,520 --> 00:10:22,760 Speaker 1: And so they asked me to come and speak and 149 00:10:22,840 --> 00:10:27,720 Speaker 1: do a Protecting your Piece workshop with the group this week, 150 00:10:27,800 --> 00:10:32,560 Speaker 1: and it was amazing. I was so inspired by everyone 151 00:10:32,600 --> 00:10:34,840 Speaker 1: I had a chance to talk to there and meet, 152 00:10:35,040 --> 00:10:37,640 Speaker 1: and I'm firmly in the belief that I was born 153 00:10:37,679 --> 00:10:40,200 Speaker 1: in the wrong generation, like I should be gen Z 154 00:10:40,400 --> 00:10:44,360 Speaker 1: because every time I meet people, especially through the corporate 155 00:10:44,400 --> 00:10:47,640 Speaker 1: work that I do, that are actively in the working world, 156 00:10:47,880 --> 00:10:50,840 Speaker 1: the new gen Z leaders, I'm just always blown away 157 00:10:50,880 --> 00:10:54,640 Speaker 1: by the depth, and I'm blown away by the creativity, 158 00:10:55,000 --> 00:10:59,079 Speaker 1: the self awareness, a lot of the fearlessness. And you know, 159 00:10:59,120 --> 00:11:03,439 Speaker 1: for all my fellow Jeriak millennials, you know, in large 160 00:11:03,480 --> 00:11:06,000 Speaker 1: part we did a lot to help, you know, kind 161 00:11:06,040 --> 00:11:09,360 Speaker 1: of usher that space in because our young working lives 162 00:11:09,440 --> 00:11:12,800 Speaker 1: were steeped in one of the worst recessions when we 163 00:11:12,840 --> 00:11:17,560 Speaker 1: got out of school, and the working landscape was so different, 164 00:11:17,720 --> 00:11:20,160 Speaker 1: so we really had to play by so many of 165 00:11:20,200 --> 00:11:25,520 Speaker 1: the old rules, even though we had revolutionary visions and 166 00:11:25,600 --> 00:11:29,840 Speaker 1: desires inside. But seeing the seeing gen Z and the 167 00:11:29,840 --> 00:11:31,640 Speaker 1: way that they're moving in the working world and the 168 00:11:31,720 --> 00:11:33,600 Speaker 1: kind of boundaries that they hold and the kind of 169 00:11:33,640 --> 00:11:37,920 Speaker 1: ideas that they're being really fearless with it inspires me deeply. 170 00:11:38,080 --> 00:11:40,800 Speaker 1: So I love being with them and being able to 171 00:11:40,920 --> 00:11:44,400 Speaker 1: share with them as they get ready to take over 172 00:11:44,440 --> 00:11:47,320 Speaker 1: and build this world. The wisdom that I've a mass 173 00:11:47,400 --> 00:11:49,520 Speaker 1: in my career, and the wisdom that I've a masked 174 00:11:49,559 --> 00:11:52,839 Speaker 1: as a being, and especially the wisdom I've a mass 175 00:11:52,920 --> 00:11:55,920 Speaker 1: within my expertise of well being. Because if they can 176 00:11:56,000 --> 00:11:58,880 Speaker 1: be less burned out than me, I did my job. 177 00:11:59,360 --> 00:12:02,959 Speaker 1: If the next generation of leaders can come from a 178 00:12:03,040 --> 00:12:08,960 Speaker 1: deeper state of integrity, of grace, of impact, of desire 179 00:12:09,840 --> 00:12:13,400 Speaker 1: and treat themselves better in the process so that they 180 00:12:13,400 --> 00:12:16,160 Speaker 1: can have more harmony between who they are and a 181 00:12:16,200 --> 00:12:18,120 Speaker 1: soul level and the work they do in the world, 182 00:12:18,559 --> 00:12:23,319 Speaker 1: I've done my job. So I love, love, love every 183 00:12:23,360 --> 00:12:25,800 Speaker 1: time I get a chance, not just to speak to leaders, 184 00:12:26,679 --> 00:12:30,640 Speaker 1: but I love that all forms, all backgrounds, all age demographics, 185 00:12:31,320 --> 00:12:36,240 Speaker 1: but especially just really sharing space and creating soft space 186 00:12:36,640 --> 00:12:40,480 Speaker 1: for this next gen as they continue to stand in 187 00:12:40,520 --> 00:12:44,600 Speaker 1: their truth and understand what their authentic voices and their 188 00:12:44,640 --> 00:12:49,160 Speaker 1: authentic way of being in leadership is. It's just such 189 00:12:49,160 --> 00:12:51,440 Speaker 1: a joy to witness and be with that. So at 190 00:12:51,480 --> 00:12:54,640 Speaker 1: a wonderful time speaking to that group. And I was 191 00:12:54,679 --> 00:12:57,839 Speaker 1: in conversation with a really wonderful woman who had a 192 00:12:57,920 --> 00:12:59,520 Speaker 1: chance to work with a couple of years ago, to 193 00:12:59,720 --> 00:13:04,800 Speaker 1: the cultural strategy director at ad color Pilar mccorter, and 194 00:13:04,880 --> 00:13:07,400 Speaker 1: she's just dynamic. So every time I get a chance 195 00:13:07,440 --> 00:13:09,800 Speaker 1: to be in conversation with her, it always feels so elevated. 196 00:13:09,920 --> 00:13:12,920 Speaker 1: So loved that. Big thank you for that, And hopefully 197 00:13:12,920 --> 00:13:15,560 Speaker 1: I'll have some stuff from there I can share soon 198 00:13:15,600 --> 00:13:18,240 Speaker 1: as well. If you're listening to the show. I'm gearing 199 00:13:18,320 --> 00:13:20,840 Speaker 1: up right now, actually leaving out first thing in the 200 00:13:20,840 --> 00:13:25,800 Speaker 1: morning to give a keynote talk at Summit Baja, which 201 00:13:25,800 --> 00:13:28,320 Speaker 1: I'm so excited about. So I'm headed to Mexico this 202 00:13:28,400 --> 00:13:31,280 Speaker 1: week and I'm going to be doing a keynote with Summit. 203 00:13:31,520 --> 00:13:34,679 Speaker 1: I'm also leading a second workshop with Summit, and I'm 204 00:13:34,760 --> 00:13:38,720 Speaker 1: joining another cause that is so deeply close to my 205 00:13:38,840 --> 00:13:43,320 Speaker 1: heart with my dear friend Maria Shriver for her incredible foundation, 206 00:13:43,760 --> 00:13:48,560 Speaker 1: Women's Alzheimer's Movement WHAM. If you haven't yet, please sign 207 00:13:48,679 --> 00:13:52,280 Speaker 1: up for their newsletter. It gives some of the most incredible, 208 00:13:52,440 --> 00:14:00,280 Speaker 1: cutting edge data, information, articles, thoughts on women's health, and 209 00:14:00,320 --> 00:14:04,560 Speaker 1: it just Yeah, it's always a really powerful companion that 210 00:14:04,600 --> 00:14:07,400 Speaker 1: pops into my inbox and gets my wheels turning and 211 00:14:07,760 --> 00:14:09,880 Speaker 1: gives me a lot of information that I love. So 212 00:14:10,120 --> 00:14:12,440 Speaker 1: I'm going to be joining that Women's Wellness weekend and 213 00:14:12,520 --> 00:14:16,600 Speaker 1: leading workshops and teaching meditation. So really excited. It's one 214 00:14:16,679 --> 00:14:19,480 Speaker 1: of my last things that I'm doing before we get 215 00:14:19,480 --> 00:14:23,200 Speaker 1: into twenty twenty five. Also be out at Art Basal 216 00:14:23,280 --> 00:14:25,880 Speaker 1: next month if anyone is out there doing a couple events. 217 00:14:25,920 --> 00:14:32,920 Speaker 1: So excited to really let this beautiful expansive twenty twenty 218 00:14:33,000 --> 00:14:37,400 Speaker 1: four come to an end and go into twenty twenty 219 00:14:37,400 --> 00:14:40,760 Speaker 1: five with a bang and some rest. So that's where 220 00:14:40,800 --> 00:14:44,280 Speaker 1: my head's at. But let's talk about what we're diving 221 00:14:44,400 --> 00:14:48,560 Speaker 1: into this month, so I know, you know, as we 222 00:14:48,680 --> 00:14:51,000 Speaker 1: enter this new month, we are diving into a theme 223 00:14:51,200 --> 00:14:54,880 Speaker 1: that is incredibly, incredibly close to my heart. With the 224 00:14:54,920 --> 00:14:58,440 Speaker 1: world around us speeding up as it always does, especially 225 00:14:58,520 --> 00:15:02,120 Speaker 1: this time of year, season is sneaking in, and there 226 00:15:02,160 --> 00:15:05,440 Speaker 1: is no better time to talk about how to tangibly 227 00:15:05,640 --> 00:15:13,440 Speaker 1: create safe spaces within our selves. This entire month, through 228 00:15:13,880 --> 00:15:17,000 Speaker 1: every episode we approach, we're going to be exploring ways 229 00:15:17,000 --> 00:15:21,520 Speaker 1: to connect with our inner calm and our inner self 230 00:15:22,000 --> 00:15:25,800 Speaker 1: through rituals and remedies that bring us back to a 231 00:15:25,880 --> 00:15:29,520 Speaker 1: place of grounded presence. When we are in a place 232 00:15:29,520 --> 00:15:33,440 Speaker 1: of grounded presence, we have full access to the truth 233 00:15:33,520 --> 00:15:36,920 Speaker 1: of who we are and the truth of our personalities 234 00:15:36,960 --> 00:15:40,400 Speaker 1: and the truth of our character. Our personalities change, and 235 00:15:40,440 --> 00:15:43,920 Speaker 1: our character can really get tested, our integrity can really 236 00:15:43,920 --> 00:15:48,680 Speaker 1: get tested when our emotional needs and our physical needs 237 00:15:48,760 --> 00:15:52,000 Speaker 1: aren't really feeling met, when we're out of whack, when 238 00:15:52,000 --> 00:15:55,720 Speaker 1: our nervous system is not regulated, when our emotions are 239 00:15:55,760 --> 00:15:59,080 Speaker 1: not regulated. So the more we can lean into practices 240 00:15:59,120 --> 00:16:02,280 Speaker 1: and processes that support that, the more we can be 241 00:16:02,360 --> 00:16:04,400 Speaker 1: our authentic self and being the truth of who we 242 00:16:04,440 --> 00:16:07,320 Speaker 1: are and show up in our purpose in the most 243 00:16:07,320 --> 00:16:11,200 Speaker 1: impactful way and in the most authentic and easeful way. 244 00:16:12,040 --> 00:16:14,960 Speaker 1: So a lot of us have been feeling the quickening 245 00:16:15,000 --> 00:16:17,640 Speaker 1: of the energy that's been around us, the sense that 246 00:16:18,200 --> 00:16:21,440 Speaker 1: life moves faster than we can really even keep up with. 247 00:16:21,760 --> 00:16:24,080 Speaker 1: We also might be feeling overwhelmed because of the time 248 00:16:24,120 --> 00:16:27,200 Speaker 1: of year, or craving peace. Together, we're going to slow down, 249 00:16:27,240 --> 00:16:30,880 Speaker 1: We're going to find balance. And this month officially, our 250 00:16:31,080 --> 00:16:37,080 Speaker 1: theme is called creating safe space within Rituals and Remedies 251 00:16:37,120 --> 00:16:41,840 Speaker 1: for finding your calm. So what are rituals? I know, 252 00:16:41,960 --> 00:16:44,720 Speaker 1: in the last few years we've even seen that kind 253 00:16:44,720 --> 00:16:48,840 Speaker 1: of language popping up a lot more. It's very ancient terminology. 254 00:16:49,840 --> 00:16:53,040 Speaker 1: Rituals have always kind of been hand in hand with 255 00:16:53,160 --> 00:16:56,360 Speaker 1: what it is to be in devotion. So so many 256 00:16:57,200 --> 00:17:01,760 Speaker 1: religious systems, so many belief systems in Wai traditions have 257 00:17:01,920 --> 00:17:05,440 Speaker 1: rituals as active parts of them. Some religions you can 258 00:17:05,480 --> 00:17:10,800 Speaker 1: see it a little more obviously from the outside looking in, 259 00:17:11,560 --> 00:17:16,480 Speaker 1: like Catholicism or even those in the Muslim belief there 260 00:17:16,480 --> 00:17:20,159 Speaker 1: are different practices in protocols that are put in place 261 00:17:20,200 --> 00:17:24,080 Speaker 1: to engage with one's faith. So in the Catholic system 262 00:17:24,119 --> 00:17:26,680 Speaker 1: you might know that as even like using a rosary 263 00:17:26,760 --> 00:17:29,240 Speaker 1: during prayer or in meditation. It could be using a 264 00:17:29,280 --> 00:17:32,240 Speaker 1: bead in mala in prayer and going through each bead 265 00:17:32,320 --> 00:17:35,560 Speaker 1: and reciting a mantra. And these are rituals that are 266 00:17:35,600 --> 00:17:39,440 Speaker 1: part of daily practices. Lighting candles, right if you've come 267 00:17:39,480 --> 00:17:42,240 Speaker 1: into a church and you light a candle or light 268 00:17:42,280 --> 00:17:45,919 Speaker 1: a candle at home or to meditate in your safe space, 269 00:17:46,119 --> 00:17:49,800 Speaker 1: that would be considered a ritual. It is something that 270 00:17:50,840 --> 00:17:54,960 Speaker 1: adds to the devotional practice you are going to be 271 00:17:55,119 --> 00:17:59,480 Speaker 1: doing or you are steeping yourself within. Rituals for me 272 00:17:59,760 --> 00:18:02,840 Speaker 1: are are very plentiful in my life. I love to 273 00:18:02,880 --> 00:18:07,119 Speaker 1: turn everything into art into beauty, into a ritual of 274 00:18:07,160 --> 00:18:10,160 Speaker 1: some kind. So that is lighting sage when I first 275 00:18:10,200 --> 00:18:12,640 Speaker 1: get up and before I go to bed, or an encense, 276 00:18:13,560 --> 00:18:17,479 Speaker 1: doing specialized prayers that I do with myself, meditating with 277 00:18:17,520 --> 00:18:23,600 Speaker 1: my mala, having different kinds of incenses that I use 278 00:18:23,720 --> 00:18:29,000 Speaker 1: in ritualistic work or energy work. These are all things 279 00:18:29,040 --> 00:18:34,320 Speaker 1: that for me really make me feel more open, make 280 00:18:34,359 --> 00:18:38,399 Speaker 1: me feel more grounded, make me feel more connected, and 281 00:18:38,440 --> 00:18:41,119 Speaker 1: it helps really take you out of your day to 282 00:18:41,240 --> 00:18:43,520 Speaker 1: day grind. So you know that feeling if you're having 283 00:18:43,520 --> 00:18:46,399 Speaker 1: a stressful day and you say, Okay, I'm gonna go 284 00:18:46,480 --> 00:18:49,119 Speaker 1: try to meditate, and then the first thing that happens 285 00:18:49,160 --> 00:18:51,760 Speaker 1: when you sit down is you feel really tense. Right, 286 00:18:52,400 --> 00:18:56,080 Speaker 1: you haven't had any foreplay for the meditation, so you 287 00:18:56,240 --> 00:19:02,160 Speaker 1: feel really really full of thoughts sometimes or restless. Well. 288 00:19:02,240 --> 00:19:06,960 Speaker 1: Having these rituals and these practices going along with these 289 00:19:07,720 --> 00:19:13,280 Speaker 1: sequences and practices that you do, it helps set the stage, 290 00:19:13,400 --> 00:19:15,720 Speaker 1: It helps make it easier, It helps bring you into 291 00:19:15,840 --> 00:19:20,720 Speaker 1: state of relax It helps sharpen your mastery and really 292 00:19:20,720 --> 00:19:25,520 Speaker 1: get those mastery engines going. It is slow practice and 293 00:19:25,600 --> 00:19:29,600 Speaker 1: process where you are bringing a lot of diligence and 294 00:19:29,640 --> 00:19:34,800 Speaker 1: devotion and presence to what you're doing in preparation for 295 00:19:34,920 --> 00:19:38,520 Speaker 1: you to be in your faith practice, whatever that looks 296 00:19:38,560 --> 00:19:42,560 Speaker 1: like for each of us, or your nervous system regulation practice. 297 00:19:43,119 --> 00:19:44,840 Speaker 1: So some of what that does is if you have 298 00:19:44,960 --> 00:19:48,199 Speaker 1: open flame, that elemental energy, it is soothing you. That 299 00:19:48,320 --> 00:19:53,159 Speaker 1: fire is bringing soothing into this space. You're having certain 300 00:19:53,280 --> 00:19:56,040 Speaker 1: sense come into your nose, come into your physical body, 301 00:19:56,359 --> 00:19:59,760 Speaker 1: that is disarming you. It's bringing you down and in 302 00:20:00,560 --> 00:20:03,600 Speaker 1: so that you can more deeply connect to whatever your 303 00:20:03,720 --> 00:20:06,560 Speaker 1: practice is. So if you do some of these things 304 00:20:06,560 --> 00:20:12,000 Speaker 1: before prayer, it can really magnify the power of the 305 00:20:12,040 --> 00:20:16,240 Speaker 1: prayer or deepen your feeling of being supported and connected 306 00:20:16,280 --> 00:20:18,600 Speaker 1: to God when you're in that prayer. If you're doing 307 00:20:18,640 --> 00:20:22,240 Speaker 1: these in your meditation practice, it allows you to get 308 00:20:22,400 --> 00:20:26,919 Speaker 1: to that gap, that space of observation that we are 309 00:20:26,920 --> 00:20:30,520 Speaker 1: always looking into when we are in a meditation practice, 310 00:20:30,880 --> 00:20:32,879 Speaker 1: or if you're getting ready to be in a breath work. 311 00:20:32,960 --> 00:20:36,920 Speaker 1: It helps you come down and in easier and faster, 312 00:20:37,440 --> 00:20:39,800 Speaker 1: so that you can come into that grounded space and 313 00:20:39,840 --> 00:20:44,080 Speaker 1: really regulate your breathing, which regulates your emotions and regulates 314 00:20:44,080 --> 00:20:47,400 Speaker 1: your nervous system. So it's kind of that layered approach, 315 00:20:47,520 --> 00:20:50,800 Speaker 1: and you're not going to do it all perfectly, all fast, 316 00:20:51,080 --> 00:20:54,000 Speaker 1: all right away. These are different layers that you can 317 00:20:54,040 --> 00:20:56,919 Speaker 1: add in. You may want to do these layers a 318 00:20:56,960 --> 00:21:00,119 Speaker 1: couple times a week or multiple times a day. I'll 319 00:21:00,160 --> 00:21:03,560 Speaker 1: find the perfect cadence for you. But just notice and 320 00:21:03,600 --> 00:21:06,960 Speaker 1: observe and start to build your understanding of what do 321 00:21:07,040 --> 00:21:12,160 Speaker 1: you like, what feels good, what makes you feel emotionally supported. 322 00:21:12,640 --> 00:21:15,440 Speaker 1: It's a slow rhythm. And this is the part of 323 00:21:15,480 --> 00:21:19,320 Speaker 1: the practice and the self work that I really love 324 00:21:19,400 --> 00:21:23,080 Speaker 1: the most because it unlocks your creativity at such a 325 00:21:23,240 --> 00:21:26,080 Speaker 1: high and deep level, and it turns some of the 326 00:21:26,160 --> 00:21:30,760 Speaker 1: genius that you may have in the outside world to yourself. 327 00:21:31,280 --> 00:21:33,960 Speaker 1: There are some ways that you're giving aesthetic or some 328 00:21:34,040 --> 00:21:38,280 Speaker 1: of your best ideas out to monetary work, or to 329 00:21:39,080 --> 00:21:42,399 Speaker 1: authority or to projects, and these are ways that you 330 00:21:42,520 --> 00:21:45,679 Speaker 1: get to give all of those gifts that you possess 331 00:21:46,200 --> 00:21:50,719 Speaker 1: to yourself and refine them. And that slow refinement also 332 00:21:50,840 --> 00:21:54,719 Speaker 1: feeds the outer world that it feeds that inner world 333 00:21:54,840 --> 00:21:59,399 Speaker 1: first and it gets really special and delicious. So to 334 00:21:59,440 --> 00:22:02,399 Speaker 1: really ground everything that I'm saying, let me kind of 335 00:22:02,400 --> 00:22:05,760 Speaker 1: honing it in a little further. But rituals are simple, 336 00:22:05,840 --> 00:22:10,600 Speaker 1: supportive practices that are small or large. They're deeply personal, 337 00:22:10,800 --> 00:22:14,359 Speaker 1: they're meaningful, they're intentional, and these are the things that 338 00:22:14,400 --> 00:22:18,159 Speaker 1: we do on a regular basis to help us stay grounded. 339 00:22:18,680 --> 00:22:21,000 Speaker 1: They help us tune into what we need and to 340 00:22:21,080 --> 00:22:26,399 Speaker 1: support our overall well being and wellness. Rituals are not 341 00:22:26,560 --> 00:22:30,200 Speaker 1: at all one size fits all. There's no magic formula 342 00:22:30,320 --> 00:22:33,680 Speaker 1: to the perfect ritual. It's what you like, it's what 343 00:22:33,760 --> 00:22:38,400 Speaker 1: brings you to life, it's what spiritually and energetically turns 344 00:22:38,520 --> 00:22:45,399 Speaker 1: you on. They help us really know and begin to 345 00:22:45,520 --> 00:22:50,280 Speaker 1: explore what truly uniquely works for us. The beauty of 346 00:22:50,359 --> 00:22:53,960 Speaker 1: rituals is that they can be this be spoken, personalized, 347 00:22:54,080 --> 00:22:57,240 Speaker 1: and they can be simply whatever resonates with us, whatever 348 00:22:57,280 --> 00:23:01,399 Speaker 1: feels nourishing and our bodies and our soul, and whatever 349 00:23:01,520 --> 00:23:05,080 Speaker 1: is more meaning for us. Especially when it comes to 350 00:23:05,720 --> 00:23:08,919 Speaker 1: choosing a morning and evening rituals. Now you can do 351 00:23:08,960 --> 00:23:11,320 Speaker 1: them the same, or you can have something that really 352 00:23:11,400 --> 00:23:14,320 Speaker 1: invigorates you in the morning, really grounds you at night. 353 00:23:14,640 --> 00:23:17,200 Speaker 1: That's when you get to get very very playful with it. 354 00:23:17,720 --> 00:23:21,000 Speaker 1: So whether that means like morning meditation and afternoon walk, 355 00:23:21,160 --> 00:23:24,640 Speaker 1: lighting a candle before you sleep, or even journaling for 356 00:23:24,720 --> 00:23:33,240 Speaker 1: five minutes a day. It is discovering what supports you 357 00:23:33,359 --> 00:23:39,880 Speaker 1: deeply well. The power of the ritual is that when 358 00:23:39,920 --> 00:23:42,840 Speaker 1: we explore the different kinds, there are so many ways 359 00:23:42,840 --> 00:23:46,640 Speaker 1: to create them in ways that nourish us. Grounding rituals 360 00:23:46,640 --> 00:23:50,640 Speaker 1: can be really really simple. Enjoying a quiet tea can 361 00:23:50,680 --> 00:23:53,000 Speaker 1: be really nice in the morning. I love to start 362 00:23:53,000 --> 00:23:56,200 Speaker 1: my morning, either with a tea or with warm water 363 00:23:56,320 --> 00:23:59,640 Speaker 1: with a little squeeze of lemon inside of it. That 364 00:23:59,680 --> 00:24:02,560 Speaker 1: really gets me going. It gets me to wake up. 365 00:24:02,880 --> 00:24:05,080 Speaker 1: I also like to the first thing I do when 366 00:24:05,119 --> 00:24:07,960 Speaker 1: I wake up. I love to warm my body up 367 00:24:08,359 --> 00:24:10,840 Speaker 1: by getting out of bed and doing some slow stretches. 368 00:24:11,400 --> 00:24:13,920 Speaker 1: So for me, that looks like a few cat cows 369 00:24:14,720 --> 00:24:17,960 Speaker 1: in and out, kind of tucking the tailbone and then 370 00:24:18,359 --> 00:24:21,600 Speaker 1: pushing the hips out, head down, head up. If you're 371 00:24:21,600 --> 00:24:24,600 Speaker 1: not familiar with that term cat cow, it's a yoga posture. 372 00:24:25,359 --> 00:24:28,600 Speaker 1: Consider looking up some images on or videos on YouTube 373 00:24:28,680 --> 00:24:30,479 Speaker 1: right now to get kind of a feel of what 374 00:24:30,520 --> 00:24:33,439 Speaker 1: I'm saying. But that feels really good for me. I 375 00:24:33,440 --> 00:24:37,879 Speaker 1: do slow stretching. I have some wooden tools that I 376 00:24:38,040 --> 00:24:40,000 Speaker 1: use on my back and my body to get this 377 00:24:40,119 --> 00:24:45,240 Speaker 1: circulation going, and I find that overall my body feels 378 00:24:45,320 --> 00:24:49,000 Speaker 1: really healthy and supported throughout the day, and it helps 379 00:24:49,040 --> 00:24:53,080 Speaker 1: me make sure I'm not injuring anything with any quick 380 00:24:53,119 --> 00:24:57,359 Speaker 1: turns or horsing around with my son. So that is 381 00:24:57,440 --> 00:25:00,800 Speaker 1: really helpful for me. Spending time in nature. Sure, so 382 00:25:00,880 --> 00:25:03,440 Speaker 1: we don't all have access to this, but even if 383 00:25:03,480 --> 00:25:06,040 Speaker 1: it is opening a window and taking in a deep 384 00:25:06,320 --> 00:25:11,119 Speaker 1: breath from the outside, that can feel good. Depending on 385 00:25:11,160 --> 00:25:14,080 Speaker 1: where you are. Get creative. You know your space better 386 00:25:14,119 --> 00:25:15,800 Speaker 1: than I do. You know what part of the city 387 00:25:15,800 --> 00:25:19,119 Speaker 1: you're in better than I do. That looks like for 388 00:25:19,200 --> 00:25:22,760 Speaker 1: myself walking outside and immediately putting my feet in grass, 389 00:25:22,960 --> 00:25:25,160 Speaker 1: looking up to the sky if the sun is out, 390 00:25:25,240 --> 00:25:27,840 Speaker 1: looking up at the sun, taking in three to five 391 00:25:28,000 --> 00:25:32,919 Speaker 1: deep breaths, and I do that with my son. We 392 00:25:33,000 --> 00:25:35,600 Speaker 1: both do that to start our morning, and so that 393 00:25:35,680 --> 00:25:38,880 Speaker 1: really feels great for the both of us. Rituals do 394 00:25:38,960 --> 00:25:43,760 Speaker 1: not have to be hard. Simplicity is key. Do what 395 00:25:44,000 --> 00:25:48,440 Speaker 1: you'll really do a lot of times, especially if some 396 00:25:48,520 --> 00:25:52,120 Speaker 1: of us are Type A or we're perfectionists, or we're 397 00:25:52,160 --> 00:25:55,600 Speaker 1: successful or used to doing things well, or just have 398 00:25:55,680 --> 00:26:00,119 Speaker 1: a nice eye for detail or want to please. Can 399 00:26:00,280 --> 00:26:04,119 Speaker 1: be this over perfectionism that makes everything too perfect, to 400 00:26:04,320 --> 00:26:08,439 Speaker 1: pristine to actually be helpful. I do not want you 401 00:26:08,520 --> 00:26:14,280 Speaker 1: to do that. Start slow, start simple, and just notice 402 00:26:14,440 --> 00:26:17,639 Speaker 1: what feels good. It does not have to be instagrammable, 403 00:26:17,720 --> 00:26:23,920 Speaker 1: It does not have to be so pristine and perfect. 404 00:26:24,400 --> 00:26:29,840 Speaker 1: It can be ugly, it can be brief. But I 405 00:26:30,040 --> 00:26:31,920 Speaker 1: just want you to lock in and start to get 406 00:26:31,920 --> 00:26:35,120 Speaker 1: a feel of what works for you. Taking a few 407 00:26:35,119 --> 00:26:40,480 Speaker 1: deep breaths, slowly drinking coffee, taking a breath between each 408 00:26:40,640 --> 00:26:44,399 Speaker 1: sip after it goes down your throat. You're just looking 409 00:26:44,400 --> 00:26:48,239 Speaker 1: to find ways to create more opportunity for presence in 410 00:26:48,280 --> 00:26:52,320 Speaker 1: your life. Start building these daily practices slow. The goal 411 00:26:52,400 --> 00:26:54,840 Speaker 1: is not to add more pressure to your life. I 412 00:26:54,880 --> 00:26:57,760 Speaker 1: want you to integrate these rituals in your daily routine 413 00:26:57,880 --> 00:27:02,320 Speaker 1: and very small, meaningful way. Whether it's five minute grounding 414 00:27:02,359 --> 00:27:05,800 Speaker 1: practice in the morning or something a little bit longer. 415 00:27:05,880 --> 00:27:08,600 Speaker 1: You may have time to dance in the evening. You 416 00:27:08,640 --> 00:27:12,480 Speaker 1: may have time to really soak into some deep meditations, 417 00:27:13,160 --> 00:27:18,040 Speaker 1: do some sna do some cold plunge, do some recapitulation. 418 00:27:19,760 --> 00:27:22,840 Speaker 1: But don't let it feel pressured. You don't want to 419 00:27:22,880 --> 00:27:26,200 Speaker 1: make it feel like something else. You're failing at You 420 00:27:26,240 --> 00:27:28,679 Speaker 1: want it to feel beautiful for you. You wanted to feel 421 00:27:28,680 --> 00:27:30,760 Speaker 1: like a reprieve. You want it to feel like a 422 00:27:30,800 --> 00:27:35,000 Speaker 1: companion to your life and something that you do that's 423 00:27:35,040 --> 00:27:38,639 Speaker 1: special for you simply because you deserve it. There's not 424 00:27:38,720 --> 00:27:42,160 Speaker 1: necessarily an end in sight. There definitely, as I keep saying, 425 00:27:42,240 --> 00:27:44,480 Speaker 1: no way to do it perfect, no way to really 426 00:27:44,520 --> 00:27:46,960 Speaker 1: do it wrong, And there's no rewards you're going to 427 00:27:47,000 --> 00:27:50,040 Speaker 1: get at the end of this. So take the pressure off. 428 00:27:50,840 --> 00:27:54,560 Speaker 1: Just start to notice what is making life feel a 429 00:27:54,600 --> 00:28:00,000 Speaker 1: little better every day. Where is a place for slight, 430 00:28:00,119 --> 00:28:04,040 Speaker 1: be more delight or pleasure or smile or whatever it 431 00:28:04,119 --> 00:28:07,480 Speaker 1: is that you uniquely need and want. It is a 432 00:28:07,560 --> 00:28:11,640 Speaker 1: pause to help you stay connected to you and your needs. 433 00:28:12,280 --> 00:28:15,480 Speaker 1: Listen to those inner signals. Listen to that inner intuition. 434 00:28:16,119 --> 00:28:18,680 Speaker 1: Our bodies and minds throughout the day give us all 435 00:28:18,720 --> 00:28:21,439 Speaker 1: the subtle cues when things are off or when we 436 00:28:21,520 --> 00:28:24,040 Speaker 1: need something. Just like it lets us know when we're hungry, 437 00:28:24,080 --> 00:28:26,479 Speaker 1: you get that tummy growl. There are other things that 438 00:28:26,520 --> 00:28:29,159 Speaker 1: come up for us too that we notice. A pinon 439 00:28:29,240 --> 00:28:31,399 Speaker 1: our intuition, a hid in our gut, a hid in 440 00:28:31,400 --> 00:28:35,159 Speaker 1: our heart, the feeling of maybe an ache or a 441 00:28:35,240 --> 00:28:38,600 Speaker 1: desire for some rest. Right, do you feel tension in 442 00:28:38,640 --> 00:28:42,400 Speaker 1: your shoulders, notice it, Meet that need as you feel it, 443 00:28:42,480 --> 00:28:46,320 Speaker 1: Take a breath, restlessness in your chest, or any kind 444 00:28:46,320 --> 00:28:49,040 Speaker 1: of a sense of unease. These are all signals or 445 00:28:49,040 --> 00:28:52,920 Speaker 1: messages from your inner self, just asking that you take 446 00:28:52,960 --> 00:28:57,640 Speaker 1: a moment to pay a little more attention to your 447 00:28:57,760 --> 00:29:01,960 Speaker 1: beautiful body and your beautiful life. It's really important to 448 00:29:02,080 --> 00:29:07,080 Speaker 1: start to notice and recognize these signs and slow down 449 00:29:07,120 --> 00:29:10,200 Speaker 1: for them in real time as you're able, and I 450 00:29:10,240 --> 00:29:13,560 Speaker 1: know sometimes depending on how your work life looks, how 451 00:29:13,600 --> 00:29:18,160 Speaker 1: your parent life looks, how your trauma looks, there can 452 00:29:18,240 --> 00:29:23,520 Speaker 1: be different barriers to being able to access that. A 453 00:29:23,680 --> 00:29:29,720 Speaker 1: simple deep breath can begin to show you where space 454 00:29:29,800 --> 00:29:33,520 Speaker 1: can be made, how to make it, where you feel, 455 00:29:33,680 --> 00:29:38,280 Speaker 1: how to feel It's slow, slow, slow, slow, slow. Give 456 00:29:38,320 --> 00:29:44,800 Speaker 1: yourself the whole month to slowly start to observe and notice, 457 00:29:45,520 --> 00:29:50,560 Speaker 1: and when you notice these signals, respond in kindness, respond 458 00:29:50,640 --> 00:29:55,120 Speaker 1: with support. It is so easy to ignore these feelings, 459 00:29:55,120 --> 00:29:57,760 Speaker 1: to ignore the signals, to ignore our needs and push 460 00:29:57,840 --> 00:30:00,400 Speaker 1: through because so many of us have been doing it 461 00:30:00,440 --> 00:30:03,960 Speaker 1: for our whole lives. This month, I want to invite 462 00:30:04,040 --> 00:30:09,560 Speaker 1: you to not do it that way. Throughout this month, 463 00:30:09,600 --> 00:30:12,200 Speaker 1: we're going to dive into meeting our needs with the 464 00:30:12,280 --> 00:30:16,200 Speaker 1: dualistic nature of the holiday season, that mix of love 465 00:30:16,240 --> 00:30:20,680 Speaker 1: and dysfunction, and sometimes that that mix of you know, 466 00:30:20,880 --> 00:30:27,480 Speaker 1: real comparison between ours and other people's experiences, between things 467 00:30:27,520 --> 00:30:30,960 Speaker 1: we have and things other people have. Be that material, 468 00:30:31,080 --> 00:30:35,400 Speaker 1: be that familial, be that in terms of joy, be 469 00:30:35,520 --> 00:30:39,400 Speaker 1: that in terms of having basic needs met. All of 470 00:30:39,440 --> 00:30:43,520 Speaker 1: that can create a sense of distress and disease and 471 00:30:43,600 --> 00:30:46,160 Speaker 1: start inside of our bodies this time of year. So 472 00:30:46,240 --> 00:30:47,920 Speaker 1: we're going to sink into some of that as we 473 00:30:47,960 --> 00:30:50,720 Speaker 1: explore this month, and we're going to go over very 474 00:30:50,800 --> 00:30:55,600 Speaker 1: practical grounding practices and find ways to create more of 475 00:30:55,640 --> 00:31:00,480 Speaker 1: an inner anchor. We're going to lean into meditation and breath, 476 00:31:01,440 --> 00:31:07,760 Speaker 1: heart centered focus, setting intentions, and creating practice. So your 477 00:31:08,000 --> 00:31:10,560 Speaker 1: soul work for this episode as we gear up to 478 00:31:10,600 --> 00:31:12,760 Speaker 1: dive into this month is I want you to really 479 00:31:12,800 --> 00:31:15,640 Speaker 1: spend some time with yourself, and I want you to 480 00:31:15,720 --> 00:31:19,400 Speaker 1: do three things. Okay, the first one and if you 481 00:31:19,440 --> 00:31:21,760 Speaker 1: have a journal, this could be really helpful. Or even 482 00:31:21,800 --> 00:31:23,440 Speaker 1: if you just know you're gonna have some time in 483 00:31:23,520 --> 00:31:26,320 Speaker 1: traffic and you can turn the music down and set 484 00:31:26,360 --> 00:31:30,360 Speaker 1: aside sometime to think about this prompt. This could be 485 00:31:30,440 --> 00:31:33,320 Speaker 1: very helpful. So your first would be I want you 486 00:31:33,360 --> 00:31:37,160 Speaker 1: to take stock of what are your rituals and your 487 00:31:37,160 --> 00:31:41,040 Speaker 1: remedies now in your life as it stands. What would 488 00:31:41,080 --> 00:31:43,920 Speaker 1: you consider a ritual? Is it a little more elaborate, 489 00:31:44,000 --> 00:31:47,440 Speaker 1: like you have the sense and the safe space and 490 00:31:47,520 --> 00:31:50,080 Speaker 1: a little bit of zen. Or is it a little 491 00:31:50,120 --> 00:31:52,240 Speaker 1: more natural to the flow of your day, like you're 492 00:31:52,320 --> 00:31:54,800 Speaker 1: drinking that tea, you're drinking that coffee with a little 493 00:31:54,800 --> 00:31:57,720 Speaker 1: more intention, you're grounding your feet. Come up with your 494 00:31:57,720 --> 00:32:00,400 Speaker 1: list of what you can already identify that you do, 495 00:32:00,600 --> 00:32:03,320 Speaker 1: and if it's nothing, that's okay too, because that is 496 00:32:03,320 --> 00:32:06,440 Speaker 1: also the point of this moment. We can start from scratch. 497 00:32:07,000 --> 00:32:10,080 Speaker 1: The next thing would be, I want you to start 498 00:32:10,120 --> 00:32:14,360 Speaker 1: to notice this time of year, especially going into this moment, 499 00:32:14,880 --> 00:32:17,560 Speaker 1: what are some of your needs? Really make a list. 500 00:32:17,720 --> 00:32:19,720 Speaker 1: What are some of the pressures that may be coming 501 00:32:19,760 --> 00:32:23,240 Speaker 1: up for you right now? Is it related to holidays, spending? 502 00:32:23,640 --> 00:32:26,560 Speaker 1: Is it related to maybe just thinking a lot and 503 00:32:26,640 --> 00:32:29,000 Speaker 1: planning about what the next year is going to be. 504 00:32:29,520 --> 00:32:31,720 Speaker 1: Is it related to family? How do you feel this 505 00:32:31,840 --> 00:32:34,480 Speaker 1: type of year? What is your truth. What is the 506 00:32:34,560 --> 00:32:38,160 Speaker 1: truth of what your life looks like in the holidays? 507 00:32:38,720 --> 00:32:42,200 Speaker 1: What is the truth of how family looks and expresses 508 00:32:42,240 --> 00:32:45,440 Speaker 1: itself to you? How do you feel when you're in 509 00:32:45,480 --> 00:32:48,280 Speaker 1: these moments? Notice it. I want you to just start 510 00:32:48,320 --> 00:32:50,680 Speaker 1: taking stocks so that we can approach them over the 511 00:32:50,680 --> 00:32:53,560 Speaker 1: course of these next couple of episodes. And we know 512 00:32:53,720 --> 00:32:57,640 Speaker 1: where your curriculum lies. So what is your work to 513 00:32:57,680 --> 00:33:00,200 Speaker 1: be done? If we are going to be exploring a 514 00:33:00,320 --> 00:33:04,440 Speaker 1: system regulation, if we're going to be exploring holiday season 515 00:33:04,640 --> 00:33:06,440 Speaker 1: and some of the blues of this time of the 516 00:33:06,520 --> 00:33:09,600 Speaker 1: year and some of the strengths, and if we're gearing 517 00:33:09,680 --> 00:33:14,160 Speaker 1: up to really support ourselves with a practice that can 518 00:33:14,240 --> 00:33:18,640 Speaker 1: push us through twenty twenty five, notice that, what are 519 00:33:18,640 --> 00:33:23,080 Speaker 1: your needs? And then I want you, as the third thing, 520 00:33:25,040 --> 00:33:29,120 Speaker 1: to think, what is the deeper intention? What is a 521 00:33:29,160 --> 00:33:33,120 Speaker 1: deeper desire? Not just the need, but what is a deeper, deeper, 522 00:33:33,280 --> 00:33:37,120 Speaker 1: deeper desire for you in this moment? What are some 523 00:33:37,200 --> 00:33:40,640 Speaker 1: of the cravings of your heart? Who will you be? 524 00:33:41,080 --> 00:33:43,440 Speaker 1: How will you feel if you can have a life 525 00:33:43,440 --> 00:33:46,360 Speaker 1: that feels a little more harmonized, a little more healed, 526 00:33:46,400 --> 00:33:50,920 Speaker 1: a little more whole, a little less reactive. How do 527 00:33:50,960 --> 00:33:53,720 Speaker 1: you feel about the idea of getting closer with your 528 00:33:53,720 --> 00:33:57,160 Speaker 1: body right now, of getting closer with your inner world? 529 00:33:57,600 --> 00:33:59,560 Speaker 1: I want you to notice, I want you to write 530 00:33:59,600 --> 00:34:04,280 Speaker 1: to it a lie little bit. Thank you for joining 531 00:34:04,320 --> 00:34:08,360 Speaker 1: me this episode. I hope that we are able to 532 00:34:08,440 --> 00:34:12,680 Speaker 1: create an inner sanctuary together. My desire and my intention 533 00:34:12,880 --> 00:34:17,359 Speaker 1: is for you to feel equipped with calming practices that 534 00:34:17,600 --> 00:34:22,040 Speaker 1: feed your purpose and the truth of who you are. 535 00:34:23,480 --> 00:34:27,000 Speaker 1: We've just released a new playlist on our Spotify ritual gems. 536 00:34:27,040 --> 00:34:29,000 Speaker 1: I hope you'll check that out. I hope you'll download 537 00:34:29,000 --> 00:34:32,600 Speaker 1: the pdf, sign up for the newsletter, and I can't 538 00:34:32,600 --> 00:34:34,920 Speaker 1: wait to explore all of these things with you. Thank 539 00:34:34,960 --> 00:34:44,400 Speaker 1: you for joining now, mist Stay. The content presented on 540 00:34:44,480 --> 00:34:49,000 Speaker 1: Deeply Wells serves solely for educational and informational purposes. It 541 00:34:49,000 --> 00:34:52,759 Speaker 1: should not be considered a replacement for personalized medical or 542 00:34:52,840 --> 00:34:58,160 Speaker 1: mental health guidance and does not constitute a provider patient relationship. 543 00:34:58,360 --> 00:35:01,560 Speaker 1: As always, it is advisable to consult with your healthcare 544 00:35:01,600 --> 00:35:06,399 Speaker 1: provider or health team for any specific concerns or questions 545 00:35:06,440 --> 00:35:10,120 Speaker 1: that you may have. Connect with me on social at 546 00:35:10,200 --> 00:35:13,360 Speaker 1: Debbie Brown that's Twitter and Instagram, or you can go 547 00:35:13,360 --> 00:35:16,200 Speaker 1: to my website Debbie Brown dot com and if you're 548 00:35:16,239 --> 00:35:20,840 Speaker 1: listening to the show on Apple Podcasts, don't forget, Please rate, review, 549 00:35:21,040 --> 00:35:24,800 Speaker 1: and subscribe and send this episode to a friend. Deeply 550 00:35:24,840 --> 00:35:28,120 Speaker 1: Well is a production of iHeartRadio and The Black Effect Network. 551 00:35:28,239 --> 00:35:33,120 Speaker 1: It's produced by Jacquess Thomas, Samantha Timmins, and me Debbie Brown. 552 00:35:33,760 --> 00:35:37,799 Speaker 1: The Beautiful Soundbath You heard That's by Jarrelen Glass from 553 00:35:37,880 --> 00:35:43,120 Speaker 1: Crystal Cadence. For more podcasts from iHeartRadio, visit the iHeartRadio 554 00:35:43,160 --> 00:36:07,840 Speaker 1: app or wherever you listen to your favorite shows.