1 00:00:27,880 --> 00:00:37,360 Speaker 1: Take a deep breath in through your nose. Hold it now, 2 00:00:37,400 --> 00:01:02,960 Speaker 1: release slowly again, deep in helle hold release, repeating internally 3 00:01:03,080 --> 00:01:09,960 Speaker 1: to yourself as you connect to my voice. I am deeply, 4 00:01:10,280 --> 00:01:27,240 Speaker 1: deeply well. I am deeply well. I am deeply wow. 5 00:01:30,560 --> 00:01:35,240 Speaker 1: I'm Debbie Brown and this is the Deeply Well Podcast. 6 00:01:47,800 --> 00:01:51,320 Speaker 1: Welcome to Deeply Well, a soft place to land in 7 00:01:51,360 --> 00:01:56,080 Speaker 1: your journey. A podcast for those that are curious, creative, 8 00:01:56,320 --> 00:02:01,600 Speaker 1: and ready to expand in higher consciousness and healthcare. I'm 9 00:02:01,640 --> 00:02:04,720 Speaker 1: Debbie Brown. This is where we heal, this is where 10 00:02:05,040 --> 00:02:11,880 Speaker 1: we transcend. Welcome to today's episode, our final installment of 11 00:02:11,919 --> 00:02:16,760 Speaker 1: our integrity teaching series this month on the Deeply Well Podcast. 12 00:02:17,320 --> 00:02:20,840 Speaker 1: So we've really been exploring in this new season a 13 00:02:20,840 --> 00:02:22,760 Speaker 1: little bit of a new format on how we're going 14 00:02:22,840 --> 00:02:26,480 Speaker 1: to go through some themes, some understandings, and some of 15 00:02:26,480 --> 00:02:29,480 Speaker 1: the deeper conversations that we get a chance to sync 16 00:02:29,520 --> 00:02:34,360 Speaker 1: our teeth into here on this show. So today's episode 17 00:02:34,440 --> 00:02:37,200 Speaker 1: is really going to be rooted in some practice. We're 18 00:02:37,240 --> 00:02:39,600 Speaker 1: going to get into some self inquiry. We're going to 19 00:02:39,639 --> 00:02:42,160 Speaker 1: go a little bit deeper into some of the ways 20 00:02:42,160 --> 00:02:45,560 Speaker 1: we've been categorizing how integrity shows up in our lives 21 00:02:46,120 --> 00:02:49,160 Speaker 1: and we're going to have a felt practice. So if 22 00:02:49,160 --> 00:02:52,960 Speaker 1: you are not driving, highly recommend grabbing a journal, having 23 00:02:53,000 --> 00:02:56,600 Speaker 1: it nearby if that feels good, getting comfy, maybe getting 24 00:02:56,600 --> 00:02:59,120 Speaker 1: something a little savory near you, a little sweet treat, 25 00:03:00,919 --> 00:03:02,800 Speaker 1: and if you're driving, of course you know how it goes. 26 00:03:02,840 --> 00:03:05,320 Speaker 1: You can pop back in anytime you wish to join 27 00:03:05,400 --> 00:03:08,480 Speaker 1: in on the soul work. Also a quick reminder if 28 00:03:08,480 --> 00:03:11,640 Speaker 1: you didn't know, every single month we're going to have 29 00:03:12,120 --> 00:03:15,320 Speaker 1: a little bit of a practice worksheet that goes along 30 00:03:15,400 --> 00:03:19,120 Speaker 1: with the episodes we're exploring. So on my website Debbie 31 00:03:19,120 --> 00:03:21,520 Speaker 1: Brown dot com and also through our newsletter, which you 32 00:03:21,520 --> 00:03:23,880 Speaker 1: can sign up for on the website, you'll get a 33 00:03:23,919 --> 00:03:26,680 Speaker 1: link to our little PDF packet which will be the 34 00:03:26,840 --> 00:03:32,800 Speaker 1: soul work that goes along with each month's drop of episodes. 35 00:03:33,400 --> 00:03:36,320 Speaker 1: So if you get a chance, it might feel really 36 00:03:36,360 --> 00:03:39,600 Speaker 1: supportive to utilize that as part of your practice. So 37 00:03:39,760 --> 00:03:41,760 Speaker 1: let's still catch up. First, I want to fill you 38 00:03:41,800 --> 00:03:44,560 Speaker 1: guys in on what's been up since we've last talked. 39 00:03:44,600 --> 00:03:49,720 Speaker 1: I've had some really special teaching experiences, so a lot 40 00:03:49,880 --> 00:03:51,640 Speaker 1: a lot of those that listen to the show may know, 41 00:03:51,880 --> 00:03:54,840 Speaker 1: but I am on the board of the Omega Institute 42 00:03:54,880 --> 00:03:58,480 Speaker 1: for Holistic Studies, and it is a campus. It is 43 00:03:58,520 --> 00:04:01,560 Speaker 1: an institute that is in i' readibly close to my heart. 44 00:04:01,840 --> 00:04:05,720 Speaker 1: It's been in existence teaching and raising consciousness for over 45 00:04:05,800 --> 00:04:09,480 Speaker 1: forty eight years, and it's located in ryan Beeck, New York, 46 00:04:09,520 --> 00:04:13,400 Speaker 1: which is upstate New York, and I typically go a 47 00:04:13,440 --> 00:04:15,760 Speaker 1: couple times a year, but this is one of the 48 00:04:15,800 --> 00:04:19,160 Speaker 1: first years in a little while that I didn't do 49 00:04:19,400 --> 00:04:22,520 Speaker 1: a retreat, and so I didn't get a chance to 50 00:04:22,560 --> 00:04:24,520 Speaker 1: go up usually in some of the months that I 51 00:04:24,560 --> 00:04:28,279 Speaker 1: do while the campus is open. But they just created 52 00:04:28,320 --> 00:04:31,599 Speaker 1: this incredible program there that we got funding for that 53 00:04:31,760 --> 00:04:36,480 Speaker 1: is so amazing. It is the Women's Wellness Collective, and 54 00:04:36,960 --> 00:04:42,640 Speaker 1: we are working with a cohort of twenty women nationally 55 00:04:42,720 --> 00:04:44,919 Speaker 1: and globally. We have a few out of the country 56 00:04:44,920 --> 00:04:48,520 Speaker 1: doing incredible work who are going to be deepening their 57 00:04:48,640 --> 00:04:52,800 Speaker 1: understanding of self care practices and nervous system regulation and 58 00:04:53,560 --> 00:04:57,920 Speaker 1: supportive bindfulness in a cohort throughout this next year. So 59 00:04:58,000 --> 00:05:03,800 Speaker 1: this incredible cohort kick off with a week long rest 60 00:05:04,000 --> 00:05:07,640 Speaker 1: intensive retreat that took place at the Omega Institute, and 61 00:05:07,720 --> 00:05:10,640 Speaker 1: so it was really excited about this. It means so 62 00:05:10,839 --> 00:05:13,800 Speaker 1: much to me, and the chance, I think for these 63 00:05:13,839 --> 00:05:17,000 Speaker 1: women to deepen in practices over the next year especially 64 00:05:17,160 --> 00:05:19,719 Speaker 1: is so exciting for me because something I always share is, 65 00:05:19,760 --> 00:05:22,200 Speaker 1: you know, none of this work it's done in a weekend. 66 00:05:22,600 --> 00:05:28,760 Speaker 1: We can get our burst of profound inspiration and motivation 67 00:05:29,080 --> 00:05:31,839 Speaker 1: for our path and for our calling in a weekend. 68 00:05:31,960 --> 00:05:35,400 Speaker 1: Absolutely we can have the breakthrough thoughts that change our 69 00:05:35,440 --> 00:05:39,520 Speaker 1: lives instantaneously, but then we get a chance to deepen 70 00:05:39,600 --> 00:05:43,920 Speaker 1: our path of mastery by connecting to practice, and practice 71 00:05:44,040 --> 00:05:49,280 Speaker 1: takes really beautiful slow time to unfold in our lives, 72 00:05:49,320 --> 00:05:54,200 Speaker 1: to take us past the point of intellectualization into a 73 00:05:54,320 --> 00:05:57,920 Speaker 1: life experience of embodiment where you are living and breathing 74 00:05:58,320 --> 00:06:00,760 Speaker 1: who and what you say you are with a lot 75 00:06:00,800 --> 00:06:02,760 Speaker 1: of ease, a lot of grace, a lot of joy, 76 00:06:03,600 --> 00:06:09,640 Speaker 1: and so being able to really support this beautiful group 77 00:06:10,200 --> 00:06:13,000 Speaker 1: as they are on their pathway of embodiment, which is 78 00:06:13,080 --> 00:06:16,400 Speaker 1: all in support to their higher purpose and to the 79 00:06:16,440 --> 00:06:19,440 Speaker 1: community service they do in the world is really special. 80 00:06:19,880 --> 00:06:21,400 Speaker 1: So I didn't want to miss it. But the way 81 00:06:21,920 --> 00:06:24,240 Speaker 1: life is set up and scheduling is set up, I 82 00:06:24,279 --> 00:06:28,040 Speaker 1: couldn't get away to really do a deeper teaching there 83 00:06:28,160 --> 00:06:30,800 Speaker 1: for the whole week. So I did a very fast 84 00:06:30,839 --> 00:06:33,600 Speaker 1: New York turnaround trip, so caught the flight from LA 85 00:06:33,680 --> 00:06:36,719 Speaker 1: to New York and then took a really gorgeous three 86 00:06:36,760 --> 00:06:40,919 Speaker 1: hour drive through the leaves changing and falling and the 87 00:06:40,960 --> 00:06:45,120 Speaker 1: season changing from JFK to Upstate and did that travel 88 00:06:45,160 --> 00:06:46,800 Speaker 1: back and I was able to stay on campus for 89 00:06:46,800 --> 00:06:50,400 Speaker 1: about twenty four hours, taught for a few hours of 90 00:06:50,400 --> 00:06:56,280 Speaker 1: workshop on trauma informed meditation, and it was just I 91 00:06:56,520 --> 00:07:01,560 Speaker 1: love getting into the fibers of doing deep teach on meditation. 92 00:07:01,960 --> 00:07:09,200 Speaker 1: It's just such an extraordinarily powerful subject matter, not just 93 00:07:09,360 --> 00:07:14,640 Speaker 1: for expansion of consciousness, but for truly truly deep, deep 94 00:07:14,840 --> 00:07:18,960 Speaker 1: deep healing on a mental, emotional, physical, and spiritual level. 95 00:07:19,160 --> 00:07:22,000 Speaker 1: So that's my jam. So that's what I was doing 96 00:07:22,000 --> 00:07:24,840 Speaker 1: for the last week or so since we've been together. 97 00:07:25,680 --> 00:07:28,280 Speaker 1: And one of the things that I loved that I 98 00:07:28,280 --> 00:07:32,440 Speaker 1: think really ties into this episode especially is I've been 99 00:07:32,440 --> 00:07:35,480 Speaker 1: trying to find ways in this season. This is a 100 00:07:35,560 --> 00:07:37,480 Speaker 1: it's a pretty full season for me in a lot 101 00:07:37,840 --> 00:07:40,360 Speaker 1: a lot of ways. It's a full season career wise, 102 00:07:40,440 --> 00:07:43,240 Speaker 1: it's a full season in my motherhood and in the 103 00:07:43,360 --> 00:07:46,120 Speaker 1: spaces that my son is now moving into and his 104 00:07:46,240 --> 00:07:50,160 Speaker 1: development and full season with friendships and with family, and 105 00:07:50,280 --> 00:07:54,960 Speaker 1: so being able to find more time to reset my 106 00:07:55,040 --> 00:07:58,560 Speaker 1: own nervous system. I've had to get really creative with that. 107 00:07:58,960 --> 00:08:01,760 Speaker 1: And so when I went to Upstate New York, something 108 00:08:01,800 --> 00:08:04,200 Speaker 1: that I knew I only had twenty four hours and 109 00:08:04,240 --> 00:08:06,320 Speaker 1: I would be working for some of that time. But 110 00:08:07,680 --> 00:08:10,520 Speaker 1: I also knew that, like listen, there's no service up here, 111 00:08:10,640 --> 00:08:15,600 Speaker 1: so let me not even try to do anything that 112 00:08:15,680 --> 00:08:17,880 Speaker 1: has to do with the internet with my phone, and 113 00:08:18,120 --> 00:08:22,119 Speaker 1: really soak up every free hour you get here before 114 00:08:22,160 --> 00:08:27,360 Speaker 1: you get on this nine hour journey home and feel good. 115 00:08:27,400 --> 00:08:29,720 Speaker 1: And so I was able to get really full nights 116 00:08:29,760 --> 00:08:32,320 Speaker 1: of sleep, and my little cabin slept the whole night 117 00:08:32,440 --> 00:08:36,400 Speaker 1: through which my dear God, did my brain and soul 118 00:08:36,520 --> 00:08:39,480 Speaker 1: need that. And then after I taught, I just took 119 00:08:39,480 --> 00:08:43,679 Speaker 1: a walk. I just walked and walked and walked, and 120 00:08:43,800 --> 00:08:49,520 Speaker 1: I had some somatic and kind of sensory practices going 121 00:08:49,640 --> 00:08:54,079 Speaker 1: where because all the leaves were falling, I would slowly 122 00:08:54,240 --> 00:08:57,640 Speaker 1: walk in piles of leaves to hear the crunch underneath 123 00:08:57,640 --> 00:09:00,640 Speaker 1: my feet, and I just kind of walked myself circle 124 00:09:00,800 --> 00:09:04,160 Speaker 1: over and over for like twenty minutes listening to that 125 00:09:04,320 --> 00:09:07,480 Speaker 1: slow crunch and you know, like that forest medicine. Oh 126 00:09:07,520 --> 00:09:11,400 Speaker 1: my god, delicious and pink noise, which is one of 127 00:09:11,400 --> 00:09:14,480 Speaker 1: my favorite sounds to work with, especially when I need 128 00:09:14,480 --> 00:09:19,079 Speaker 1: some extra rest, is really rooted in. One of the 129 00:09:19,160 --> 00:09:23,240 Speaker 1: layers of sound is the sound of leaves crunching. So 130 00:09:23,960 --> 00:09:27,160 Speaker 1: that was really yummy. Another thing that I love to 131 00:09:27,160 --> 00:09:29,160 Speaker 1: do while I'm out there. So this campus is about 132 00:09:29,200 --> 00:09:31,600 Speaker 1: two hundred and fifty acres. It's like in the forest, 133 00:09:31,760 --> 00:09:34,840 Speaker 1: you got cabins, it's the trees, all the things. But 134 00:09:34,880 --> 00:09:38,000 Speaker 1: because I live in la I don't really get the 135 00:09:38,080 --> 00:09:42,240 Speaker 1: chance to go take long walks in the dark. Right 136 00:09:42,280 --> 00:09:44,840 Speaker 1: It wouldn't necessarily be the wise thing for me to 137 00:09:44,880 --> 00:09:47,680 Speaker 1: do in my neighborhood late at night is to walk 138 00:09:47,720 --> 00:09:50,760 Speaker 1: around alone in the dark. So it's not something I 139 00:09:50,800 --> 00:09:53,160 Speaker 1: really get to do, but it's something that I love. 140 00:09:53,480 --> 00:09:55,360 Speaker 1: So when I'm a place that I can do that. 141 00:09:56,160 --> 00:10:01,760 Speaker 1: A personal practice I have with myself is noticing how 142 00:10:01,840 --> 00:10:05,000 Speaker 1: I feel within my body and within my sense of 143 00:10:05,040 --> 00:10:09,520 Speaker 1: protection over time by monitoring kind of taking these slow 144 00:10:09,640 --> 00:10:13,360 Speaker 1: dark walks by myself whenever I get the chance. So 145 00:10:14,600 --> 00:10:17,360 Speaker 1: that was something that I loved doing on the campus. 146 00:10:17,440 --> 00:10:22,040 Speaker 1: So before I went to bed, walked outside, laid on 147 00:10:22,080 --> 00:10:27,760 Speaker 1: the grass, stargazed, paryed, meditated, listened to the crickets and 148 00:10:27,840 --> 00:10:32,080 Speaker 1: the ambient noise, took really really really deep, beautiful breaths, 149 00:10:32,880 --> 00:10:35,560 Speaker 1: and then walked around and kind of the pitch black 150 00:10:35,640 --> 00:10:39,120 Speaker 1: on a trail and noticed how safe I felt, and 151 00:10:40,000 --> 00:10:46,080 Speaker 1: it was really special, and instantaneously I felt my shift 152 00:10:46,160 --> 00:10:49,840 Speaker 1: back into peace, and I felt just so many weeks 153 00:10:49,880 --> 00:10:53,000 Speaker 1: and weeks of a lot of high intensity and day 154 00:10:53,040 --> 00:10:56,160 Speaker 1: to day life stress just really roll off of my 155 00:10:56,240 --> 00:11:01,400 Speaker 1: shoulders and it's carried me through and it just reminded 156 00:11:01,440 --> 00:11:05,360 Speaker 1: me of the power of even when you have limited 157 00:11:05,400 --> 00:11:08,800 Speaker 1: time to take care of yourself, if you choose to 158 00:11:08,840 --> 00:11:12,840 Speaker 1: have deep presence with yourself as you're caring for yourself, 159 00:11:13,800 --> 00:11:17,360 Speaker 1: even those little moments can really ring throughout your life 160 00:11:17,920 --> 00:11:21,880 Speaker 1: for days, for weeks. And you know, I'm like a 161 00:11:21,880 --> 00:11:24,840 Speaker 1: week removed from that experience and I'm still feeling like 162 00:11:25,000 --> 00:11:27,760 Speaker 1: really high energy. I have a lot of vitality, My 163 00:11:27,880 --> 00:11:31,520 Speaker 1: brain feels super clear, my heart feels really open. So 164 00:11:31,880 --> 00:11:34,480 Speaker 1: if anyone needed that, just a reminder, even if you 165 00:11:34,520 --> 00:11:38,160 Speaker 1: only have thirty minutes every two weeks, do it, do it? 166 00:11:38,600 --> 00:11:41,680 Speaker 1: Do it, you'll have a response, but it's important that 167 00:11:41,720 --> 00:11:45,240 Speaker 1: you stay deeply present in it. So don't get distracted, 168 00:11:45,840 --> 00:11:48,800 Speaker 1: don't let yourself pour into other thoughts that you could 169 00:11:48,800 --> 00:11:51,920 Speaker 1: think at any other time. Just stay with it, stay 170 00:11:51,960 --> 00:11:54,719 Speaker 1: with it, and let it really serve you. So one 171 00:11:54,720 --> 00:11:59,080 Speaker 1: of the things that I noticed after we release some 172 00:11:59,120 --> 00:12:02,160 Speaker 1: of the clips of this EPP, we have been getting 173 00:12:02,440 --> 00:12:06,560 Speaker 1: such amazing feedback and it's been really dope because a 174 00:12:06,600 --> 00:12:10,160 Speaker 1: lot of you that have been connecting to these episodes 175 00:12:10,679 --> 00:12:14,079 Speaker 1: are giving a lot of detail on how you're experiencing it, 176 00:12:14,160 --> 00:12:16,040 Speaker 1: which for me as a teacher is so helpful. I'm 177 00:12:16,080 --> 00:12:18,880 Speaker 1: always like, oh, wow, yeah, so that's where it took 178 00:12:18,920 --> 00:12:21,040 Speaker 1: you where, that's you know, where you were able to 179 00:12:21,040 --> 00:12:23,800 Speaker 1: take yourself. And so one of the comments that I 180 00:12:23,880 --> 00:12:25,880 Speaker 1: was reading on one of the clips that we posted, 181 00:12:26,600 --> 00:12:30,040 Speaker 1: I just loved because I would have never even thought 182 00:12:30,080 --> 00:12:33,600 Speaker 1: of it this way. But someone shared that from listening 183 00:12:33,640 --> 00:12:36,440 Speaker 1: to the series so far, they had this kind of click, 184 00:12:36,559 --> 00:12:41,920 Speaker 1: this aha moment around they had previously always looked as 185 00:12:41,920 --> 00:12:46,360 Speaker 1: it at integrity as who you are towards other people. 186 00:12:46,920 --> 00:12:49,400 Speaker 1: So maybe a little bit of that kind of martyrdom 187 00:12:49,440 --> 00:12:52,720 Speaker 1: program that we see all things or that bigger person programming. 188 00:12:52,760 --> 00:12:56,240 Speaker 1: It's how you were showing up for others powerfully and 189 00:12:56,320 --> 00:13:01,120 Speaker 1: you know, with dignity, with your integrity, And they shared 190 00:13:01,320 --> 00:13:05,920 Speaker 1: that from listening to the episodes, they're understanding they're making 191 00:13:05,920 --> 00:13:12,000 Speaker 1: that bridge of connection. That choosing to work on yourself, right, 192 00:13:12,120 --> 00:13:15,960 Speaker 1: choosing to regulate your emotions, choosing to break your patterns 193 00:13:16,000 --> 00:13:20,680 Speaker 1: and your systems, choosing to heal, choosing to really dedicate 194 00:13:20,679 --> 00:13:24,040 Speaker 1: yourself to a daily practice like meditation or self care, 195 00:13:24,960 --> 00:13:30,400 Speaker 1: that is what is having integrity for your self. And 196 00:13:30,480 --> 00:13:33,040 Speaker 1: so the loop of integrity is not complete if we're 197 00:13:33,040 --> 00:13:35,679 Speaker 1: only showing up with it for others and we're not 198 00:13:35,720 --> 00:13:40,199 Speaker 1: showing up with it for self, that in fact is avoidance. 199 00:13:40,840 --> 00:13:43,520 Speaker 1: That's the way that we continue to feed this loop 200 00:13:43,600 --> 00:13:47,760 Speaker 1: and this false belief that there is somehow, this righteousness 201 00:13:47,880 --> 00:13:51,560 Speaker 1: or this reward that is coming for always exasperating yourself 202 00:13:51,600 --> 00:13:54,959 Speaker 1: for others but not looking to meet your own needs 203 00:13:54,960 --> 00:13:58,079 Speaker 1: in the same way. And it's it's a very sophisticated 204 00:13:58,160 --> 00:14:02,600 Speaker 1: way that especially the best healers can avoid themselves. Right. 205 00:14:02,720 --> 00:14:05,800 Speaker 1: It's this idea that no, it's because I do for others, 206 00:14:06,679 --> 00:14:08,880 Speaker 1: but it's really because it might be triggering that you 207 00:14:09,040 --> 00:14:11,640 Speaker 1: haven't learned how to be slow and patient with yourself, 208 00:14:12,160 --> 00:14:15,280 Speaker 1: or it's triggering to realize that maybe no one has 209 00:14:15,320 --> 00:14:17,840 Speaker 1: met your needs yet and so you're still having to 210 00:14:17,920 --> 00:14:23,040 Speaker 1: meet your own And that's so understandable. It's just so understandable, 211 00:14:23,680 --> 00:14:27,320 Speaker 1: but it's not the path to full wholeness and healing, 212 00:14:27,440 --> 00:14:29,760 Speaker 1: and I think each of us deserve that, and so 213 00:14:30,480 --> 00:14:33,880 Speaker 1: just reading that, reading that connection and reading that feedback 214 00:14:34,680 --> 00:14:38,200 Speaker 1: was really special. So I think the beautiful soul that 215 00:14:38,240 --> 00:14:40,800 Speaker 1: shared it and everyone else that's been sharing feedback, and 216 00:14:41,600 --> 00:14:44,560 Speaker 1: especially from a community standpoint, it's so helpful as a 217 00:14:44,600 --> 00:14:47,840 Speaker 1: group for us all to be able to hear a 218 00:14:47,960 --> 00:14:53,280 Speaker 1: multitude of experiences and a multitude of breakthrough thoughts. It 219 00:14:53,320 --> 00:14:56,240 Speaker 1: also led me to realizing an area where I had 220 00:14:56,280 --> 00:14:59,160 Speaker 1: to tighten up in my own integrity, my own personal 221 00:14:59,280 --> 00:15:01,560 Speaker 1: integrity and so care in the last couple of weeks, 222 00:15:01,680 --> 00:15:04,880 Speaker 1: and that has been around. So I'm someone that for 223 00:15:05,080 --> 00:15:08,120 Speaker 1: the vast majority of my life has lived with chronic 224 00:15:08,160 --> 00:15:12,200 Speaker 1: illness and chronic pain, and to varying degrees, I've been 225 00:15:12,240 --> 00:15:14,680 Speaker 1: in a season in the last several years where it 226 00:15:14,720 --> 00:15:17,200 Speaker 1: has been the lightest load I've ever had, and I 227 00:15:17,240 --> 00:15:23,720 Speaker 1: am extraordinarily grateful for the way my relationship to a 228 00:15:23,840 --> 00:15:28,400 Speaker 1: very high pain tolerance has changed. And I also think, 229 00:15:28,400 --> 00:15:30,640 Speaker 1: as someone who's just always been a leader in my 230 00:15:30,720 --> 00:15:35,360 Speaker 1: own life and incredibly independent, I have a very high 231 00:15:35,440 --> 00:15:39,240 Speaker 1: tolerance for emotional and physical pain, and so I have 232 00:15:39,360 --> 00:15:42,600 Speaker 1: to really stay on myself to take good care of 233 00:15:42,680 --> 00:15:46,040 Speaker 1: myself or I just won't notice when I let myself 234 00:15:46,520 --> 00:15:50,000 Speaker 1: slowly fall apart. And so something I've been working through 235 00:15:50,080 --> 00:15:52,200 Speaker 1: is that in the last few months, I've been having 236 00:15:52,200 --> 00:15:54,880 Speaker 1: a little bit of flare ups and I've been moving 237 00:15:54,880 --> 00:15:57,880 Speaker 1: through them, but I've also just been really busy, and 238 00:15:57,960 --> 00:16:02,200 Speaker 1: everything else in life has been really good. And I 239 00:16:02,320 --> 00:16:04,680 Speaker 1: got in this last couple of weeks I found out 240 00:16:04,680 --> 00:16:07,400 Speaker 1: that I have tendonitis in one of my shoulders. And 241 00:16:07,760 --> 00:16:10,040 Speaker 1: I have never had tendonitis before. I don't know if 242 00:16:10,080 --> 00:16:13,240 Speaker 1: anyone else has ever had it. I don't like it 243 00:16:13,280 --> 00:16:17,640 Speaker 1: at all, Like I am not efin with tendinitis. I 244 00:16:17,680 --> 00:16:24,160 Speaker 1: am offended by tendonitis, Like it is so painful, and 245 00:16:24,320 --> 00:16:27,680 Speaker 1: not having use of that limb for myself has been 246 00:16:27,840 --> 00:16:32,080 Speaker 1: IOPA nine and incredibly challenging, and so I'm just kind 247 00:16:32,080 --> 00:16:34,960 Speaker 1: of walking around and my arm is in like true 248 00:16:35,120 --> 00:16:37,760 Speaker 1: chicken wing fashion, Like I've just been able to kind 249 00:16:37,800 --> 00:16:40,360 Speaker 1: of hold it pin to my side and kind of 250 00:16:40,400 --> 00:16:45,000 Speaker 1: like hold my solar plexus. But it's it's interesting, you know, 251 00:16:45,120 --> 00:16:46,920 Speaker 1: trying to do all the things that you need to do. 252 00:16:47,120 --> 00:16:50,480 Speaker 1: And so I found myself, you know, a little bit 253 00:16:50,560 --> 00:16:53,360 Speaker 1: frustrated with that and just kind of frustrated at having 254 00:16:53,400 --> 00:16:55,840 Speaker 1: to plow through the day being in so much pain 255 00:16:55,960 --> 00:17:00,320 Speaker 1: because I was taking you know, the the ibuprofens and 256 00:17:00,720 --> 00:17:05,479 Speaker 1: all the things, and I wasn't having a change. So 257 00:17:05,520 --> 00:17:08,359 Speaker 1: I was just feeling frustrated. And I got back home 258 00:17:09,480 --> 00:17:11,560 Speaker 1: and I looked around my house and I looked at 259 00:17:11,560 --> 00:17:14,120 Speaker 1: the life that I created for myself, a life that 260 00:17:14,920 --> 00:17:18,439 Speaker 1: really supports my nervous system and supports my health. I 261 00:17:18,440 --> 00:17:22,280 Speaker 1: have a lot of biohacking stuff everywhere. I do constant 262 00:17:22,320 --> 00:17:26,359 Speaker 1: self care. I cold plunge SANA, I use PMF, I 263 00:17:26,440 --> 00:17:31,800 Speaker 1: use infrared lights, I have frequency sounds. And I kind 264 00:17:31,800 --> 00:17:35,960 Speaker 1: of had to just take a deep breath and laugh 265 00:17:36,000 --> 00:17:39,840 Speaker 1: at myself because I realized that I have all of 266 00:17:39,880 --> 00:17:43,360 Speaker 1: this at my disposal and I hadn't yet used any 267 00:17:43,440 --> 00:17:47,119 Speaker 1: of it to care for this injury. And so it 268 00:17:47,160 --> 00:17:50,119 Speaker 1: was just a reminder of how even when we have 269 00:17:50,920 --> 00:17:54,480 Speaker 1: gotten to places where we are so diligent with ourselves 270 00:17:54,560 --> 00:17:57,919 Speaker 1: and maybe so much in our personal integrity or in 271 00:17:58,000 --> 00:17:59,960 Speaker 1: deep alignment with our bodies and the way that we 272 00:18:00,119 --> 00:18:03,720 Speaker 1: care for ourselves, sometimes we can get distracted and blink 273 00:18:03,840 --> 00:18:08,280 Speaker 1: and forget. And so I hope this episode also serves 274 00:18:08,400 --> 00:18:11,840 Speaker 1: as a reminder to reconnect to a practice that maybe 275 00:18:11,840 --> 00:18:14,280 Speaker 1: you just haven't had time for lately and consider if 276 00:18:14,280 --> 00:18:16,439 Speaker 1: it would serve you or not. So I spent an 277 00:18:16,440 --> 00:18:18,639 Speaker 1: evening after I put my son to bed a couple 278 00:18:18,720 --> 00:18:22,680 Speaker 1: hours where I did my sauna. I did epsom salt bath, 279 00:18:22,760 --> 00:18:26,880 Speaker 1: of course, did infrared light directly on my shoulder, did 280 00:18:26,880 --> 00:18:30,040 Speaker 1: a little bit of cupping, and the pain like went 281 00:18:30,080 --> 00:18:34,800 Speaker 1: away by fifty percent immediately. So yeah, that was my 282 00:18:34,840 --> 00:18:38,760 Speaker 1: beautiful reminder of making sure and evaluating and bringing up 283 00:18:38,800 --> 00:18:41,840 Speaker 1: for a review that I stay in integrity with myself 284 00:18:41,960 --> 00:18:45,560 Speaker 1: and with my own body as I share practices for 285 00:18:45,640 --> 00:18:54,040 Speaker 1: you to do the same deeply. Well, well, all right, 286 00:18:54,119 --> 00:18:57,600 Speaker 1: let's dive into today's episode. This is our final episode 287 00:18:57,640 --> 00:19:01,680 Speaker 1: deepening in our understandings of intego. We are gearing up 288 00:19:02,000 --> 00:19:07,200 Speaker 1: for a moment in American history, global history where we're 289 00:19:07,200 --> 00:19:09,240 Speaker 1: going to notice that more and more in the world. 290 00:19:09,720 --> 00:19:12,320 Speaker 1: We're just a couple weeks out from election. I really 291 00:19:12,359 --> 00:19:16,919 Speaker 1: want to encourage anyone who isn't to please register to vote. 292 00:19:17,200 --> 00:19:22,040 Speaker 1: Please please please register to vote. Please vote, Please vote, 293 00:19:22,080 --> 00:19:30,480 Speaker 1: please vote. Please consider integrity as you vote. I'm very, very, 294 00:19:31,320 --> 00:19:37,480 Speaker 1: very excited to cast my ballot for Kamala Harris. That 295 00:19:37,680 --> 00:19:42,080 Speaker 1: is my personal decision. That is what feels most closely 296 00:19:42,160 --> 00:19:47,440 Speaker 1: aligned to my beliefs and to what I think can 297 00:19:47,520 --> 00:19:50,120 Speaker 1: bring about what is necessary in the world right now. 298 00:19:50,119 --> 00:19:53,080 Speaker 1: And I'm so excited to do it, so grateful to 299 00:19:53,080 --> 00:19:56,160 Speaker 1: be alive in this time. And I think, no matter 300 00:19:56,200 --> 00:19:58,399 Speaker 1: what happens in the world, no matter what happens with 301 00:19:58,440 --> 00:20:01,600 Speaker 1: any of this, no matter what no matter what happens 302 00:20:01,640 --> 00:20:03,760 Speaker 1: in the greater government or the things that we watch 303 00:20:03,760 --> 00:20:08,199 Speaker 1: on TV, it's still about who we are individually and 304 00:20:08,280 --> 00:20:12,240 Speaker 1: as a community, in smaller action, in smaller detail, in 305 00:20:12,400 --> 00:20:14,919 Speaker 1: every day of life. And I think integrity is a 306 00:20:14,960 --> 00:20:19,360 Speaker 1: profound guiding point for that. So let's talk about, you know, 307 00:20:19,480 --> 00:20:22,800 Speaker 1: some of the ways that integrity is actually an agent 308 00:20:22,960 --> 00:20:27,080 Speaker 1: for deep healing and for change. We've already explored kind 309 00:20:27,080 --> 00:20:30,600 Speaker 1: of definably what it can be in the various facets 310 00:20:30,600 --> 00:20:33,120 Speaker 1: of who we are and in our lives. But let's 311 00:20:33,119 --> 00:20:36,560 Speaker 1: talk about integrity as a way to actually reclaim your 312 00:20:36,920 --> 00:20:39,960 Speaker 1: power when you're on a healing journey. I love this. 313 00:20:40,720 --> 00:20:44,880 Speaker 1: When we find ourselves in challenging situations, when we're triggered, 314 00:20:44,960 --> 00:20:47,679 Speaker 1: especially when we're on a healing journey and we're redeveloping 315 00:20:47,760 --> 00:20:52,880 Speaker 1: our relationship to self and others, it can be really 316 00:20:53,000 --> 00:20:56,960 Speaker 1: easy to feel sometimes like our sovereignty or our autonomy 317 00:20:57,040 --> 00:21:00,440 Speaker 1: is being challenged. As we grow that self confidence, as 318 00:21:00,440 --> 00:21:03,719 Speaker 1: we grow that personal autonomy and the sovereignty which is 319 00:21:04,400 --> 00:21:08,080 Speaker 1: you being the leader of your life and of your soul, 320 00:21:08,960 --> 00:21:13,240 Speaker 1: the triggering aspect of kind of recalibrating our life and 321 00:21:13,280 --> 00:21:16,840 Speaker 1: inviting in new relationships and new people and shedding other 322 00:21:16,880 --> 00:21:21,160 Speaker 1: ones can sometimes really affect the way we come into 323 00:21:21,200 --> 00:21:25,480 Speaker 1: personal choice. And so with integrity as the guiding post 324 00:21:25,680 --> 00:21:30,000 Speaker 1: our personal values, it becomes a really powerful way to 325 00:21:30,240 --> 00:21:35,280 Speaker 1: actually grow our aora, grow our personal power, grow our magnetism, 326 00:21:35,920 --> 00:21:39,000 Speaker 1: grow our healing, and also grow our boundaries and our 327 00:21:39,040 --> 00:21:42,560 Speaker 1: protective forces of the bs that we get to keep 328 00:21:42,720 --> 00:21:46,719 Speaker 1: out of our lives. Because we have this force field 329 00:21:47,040 --> 00:21:50,959 Speaker 1: of personal integrity around us, So staying true to our 330 00:21:51,040 --> 00:21:53,040 Speaker 1: values is what really helps with that. It's one of 331 00:21:53,080 --> 00:21:55,760 Speaker 1: the most powerful ways to reclaim a sense of control 332 00:21:55,800 --> 00:21:59,920 Speaker 1: in our lives and to rebalance and harmonize the way 333 00:22:00,080 --> 00:22:03,760 Speaker 1: we're experiencing other people and the way we're experiencing our work. 334 00:22:04,280 --> 00:22:06,639 Speaker 1: So when we're in integrity, we reclaim the power to 335 00:22:06,760 --> 00:22:11,920 Speaker 1: navigate life on our terms, even in situations that can 336 00:22:12,040 --> 00:22:16,639 Speaker 1: feel disempowering, right, because in life that's not necessarily going 337 00:22:16,720 --> 00:22:19,199 Speaker 1: to cease. We're on a planet with nine billion people. 338 00:22:19,920 --> 00:22:22,960 Speaker 1: We get to do as much to stay on our 339 00:22:23,000 --> 00:22:26,040 Speaker 1: path as we can and keep our connection to God 340 00:22:26,080 --> 00:22:30,440 Speaker 1: really strong and pure. But we're also interacting with nine 341 00:22:30,560 --> 00:22:34,080 Speaker 1: billion other incarnated souls who have all of their own 342 00:22:34,080 --> 00:22:37,560 Speaker 1: spiritual curriculum, and I don't necessarily know that any of 343 00:22:37,560 --> 00:22:43,720 Speaker 1: that will ever get less challenging, less irritating, less confusing. 344 00:22:45,119 --> 00:22:47,719 Speaker 1: But we are in command of self, and so that 345 00:22:47,920 --> 00:22:52,439 Speaker 1: is always a great equalizer for our experience. And so 346 00:22:53,400 --> 00:22:57,800 Speaker 1: when we're in integrity, we can really reclaim the power 347 00:22:57,840 --> 00:23:01,280 Speaker 1: again to navigate life on our terms, even in situations 348 00:23:01,280 --> 00:23:04,880 Speaker 1: that feel hard, that feel disempowering. We can stand firm 349 00:23:04,920 --> 00:23:07,919 Speaker 1: in our personal truth and we can stand firm in 350 00:23:08,440 --> 00:23:12,840 Speaker 1: our authenticity. So a way to kind of ask invite 351 00:23:13,280 --> 00:23:19,600 Speaker 1: that into this lens of what we're discussing is consider 352 00:23:19,680 --> 00:23:22,960 Speaker 1: asking yourself, where in my life do I need to 353 00:23:23,000 --> 00:23:28,000 Speaker 1: reclaim my power? And when we're using the word power, 354 00:23:28,600 --> 00:23:31,920 Speaker 1: it's important to see how you even view and define 355 00:23:31,960 --> 00:23:37,119 Speaker 1: that because it doesn't necessarily mean aggrandizing power or dominating power. 356 00:23:37,960 --> 00:23:43,560 Speaker 1: It means dignified power, It means honest power, integral power. 357 00:23:44,160 --> 00:23:47,560 Speaker 1: So where do you need to reclaim your power, your 358 00:23:47,680 --> 00:23:52,439 Speaker 1: true authenticity and sense of self and self respect in 359 00:23:52,480 --> 00:23:55,399 Speaker 1: your life? And how can you do so in a 360 00:23:55,440 --> 00:24:00,280 Speaker 1: way that's an alignment with what your deepest value, use 361 00:24:01,119 --> 00:24:07,239 Speaker 1: and desires are. So I hope we're kind of like 362 00:24:07,359 --> 00:24:13,960 Speaker 1: really tracking this thought process right. So we have our 363 00:24:14,800 --> 00:24:18,600 Speaker 1: deep values, our core sense of belief, our desires to belong. 364 00:24:19,480 --> 00:24:22,679 Speaker 1: Then we have our desires for what we want in 365 00:24:22,720 --> 00:24:26,280 Speaker 1: this life and who we want to be, and then 366 00:24:26,320 --> 00:24:29,720 Speaker 1: we bring that thread over to the way we live 367 00:24:29,880 --> 00:24:33,560 Speaker 1: in integrity and utilize our wisdom, and all of those 368 00:24:33,600 --> 00:24:38,520 Speaker 1: things happening at one time is what brings us into 369 00:24:38,840 --> 00:24:42,800 Speaker 1: a state of personal mastery, a state of wholeness, a 370 00:24:42,880 --> 00:24:47,280 Speaker 1: state of transcendence. Of our life's circumstances and our wounds 371 00:24:47,359 --> 00:24:50,280 Speaker 1: and our traumas. But it's kind of all of that 372 00:24:50,680 --> 00:24:56,359 Speaker 1: in a multifaceted way moving through you to have the 373 00:24:56,440 --> 00:25:02,080 Speaker 1: intended results and the intended experience and purpose. So thinking 374 00:25:02,080 --> 00:25:06,600 Speaker 1: about integrity from the standpoint of our healing process. Healing 375 00:25:06,600 --> 00:25:10,840 Speaker 1: can be a really fragile and tender thing. It is 376 00:25:10,920 --> 00:25:16,840 Speaker 1: not at all uncommon to feel bitterness or disappointment along 377 00:25:17,320 --> 00:25:23,360 Speaker 1: that path. In fact, I encourage it. Sometimes give yourself 378 00:25:23,400 --> 00:25:27,679 Speaker 1: a chance to feel angry when it naturally arises. Do 379 00:25:27,760 --> 00:25:29,639 Speaker 1: it in a way that keeps you safe and keeps 380 00:25:29,680 --> 00:25:31,679 Speaker 1: other people safe, but do it in a way that 381 00:25:31,800 --> 00:25:35,119 Speaker 1: it can be felt and expressed, especially if that is 382 00:25:35,160 --> 00:25:40,560 Speaker 1: something you historically have not been allowed to express or 383 00:25:40,600 --> 00:25:44,119 Speaker 1: have not allowed yourself to express. Now. If you're on 384 00:25:44,119 --> 00:25:45,840 Speaker 1: the other end of this spectrum and that is an 385 00:25:45,840 --> 00:25:48,359 Speaker 1: area where you may have been leaning into a lot 386 00:25:48,480 --> 00:25:52,439 Speaker 1: more and getting angry a lot more, that may not 387 00:25:52,600 --> 00:25:55,240 Speaker 1: be what you need to do now, but if you haven't, 388 00:25:55,840 --> 00:25:59,119 Speaker 1: you might want to consider that. And integrity personally is 389 00:25:59,160 --> 00:26:02,600 Speaker 1: about allowing ourselves to feel those emotions without letting them 390 00:26:02,640 --> 00:26:06,280 Speaker 1: dictate our actions, harden our hearts. It helps us build 391 00:26:06,320 --> 00:26:10,040 Speaker 1: emotional and spiritual bandwidth in our lives. So rather than 392 00:26:10,119 --> 00:26:14,359 Speaker 1: striving for perfection, it's really important, it's impossible, don't attempt it. 393 00:26:14,920 --> 00:26:18,040 Speaker 1: Remember that healing is a journey, of course, it's not 394 00:26:18,119 --> 00:26:20,600 Speaker 1: a destination. And the more that we can hold space 395 00:26:20,640 --> 00:26:23,720 Speaker 1: for our own humanity, the more that we can stay 396 00:26:23,760 --> 00:26:26,880 Speaker 1: in alignment with what our truth is, stay on mission, 397 00:26:27,080 --> 00:26:30,280 Speaker 1: stay on assignment, and as we heal, we strengthen our 398 00:26:30,320 --> 00:26:34,280 Speaker 1: capacity to live even more deeply in integrity and get 399 00:26:34,840 --> 00:26:39,359 Speaker 1: have even more depth of intimacy with the people that 400 00:26:39,400 --> 00:26:43,199 Speaker 1: are in our lives. Little soul work for today on 401 00:26:43,240 --> 00:26:45,680 Speaker 1: this episode, and again you can download that PDF and 402 00:26:45,760 --> 00:26:48,719 Speaker 1: our newsletter and also on my website in the podcast 403 00:26:48,760 --> 00:26:52,439 Speaker 1: tab Debi brown dot com. Little soul work that I 404 00:26:52,440 --> 00:26:55,240 Speaker 1: would love to share with everyone today I think could 405 00:26:55,240 --> 00:27:00,320 Speaker 1: really be rooted in a beautiful breathwork practice. We have 406 00:27:00,359 --> 00:27:05,160 Speaker 1: shared quite a few promptings around integrity on this episode, 407 00:27:05,160 --> 00:27:07,600 Speaker 1: on past episodes and also in our soul Work journal. 408 00:27:07,840 --> 00:27:12,040 Speaker 1: And a way to integrate what we're thinking about, what 409 00:27:12,080 --> 00:27:16,399 Speaker 1: we're writing down and how we actually live it is 410 00:27:16,440 --> 00:27:19,240 Speaker 1: by bringing it into our bodies. And so breath work 411 00:27:19,320 --> 00:27:22,879 Speaker 1: can be a way to really anchor everything that you 412 00:27:22,960 --> 00:27:26,520 Speaker 1: may have been exploring internally in this last month. So 413 00:27:26,600 --> 00:27:29,000 Speaker 1: I want you to set a timer on your phone, 414 00:27:29,119 --> 00:27:31,040 Speaker 1: or you may have like a little clock in the kitchen. 415 00:27:31,359 --> 00:27:34,240 Speaker 1: However you like to do it for about five minutes 416 00:27:34,600 --> 00:27:37,960 Speaker 1: to focus on and really lose yourself in a conscious 417 00:27:38,000 --> 00:27:42,480 Speaker 1: breath work practice. Create the container for yourself before you 418 00:27:42,560 --> 00:27:45,719 Speaker 1: settle into doing this. So before you lock into that 419 00:27:45,800 --> 00:27:48,160 Speaker 1: five minutes, I want you to make sure you come 420 00:27:48,160 --> 00:27:50,719 Speaker 1: into a space that maybe feels a little more quiet, 421 00:27:50,880 --> 00:27:55,640 Speaker 1: a little less distracting. Having access to a lowlit area 422 00:27:55,760 --> 00:27:58,560 Speaker 1: or a place with more natural light could feel great. 423 00:27:59,040 --> 00:28:02,560 Speaker 1: If it's possible, Stay away from fluorescent lights, stay away 424 00:28:02,640 --> 00:28:06,000 Speaker 1: from bright lighting, and find someplace that feels a little 425 00:28:06,000 --> 00:28:09,359 Speaker 1: more soothing to your body and your brain and your heart. 426 00:28:10,640 --> 00:28:13,760 Speaker 1: If it feels good, maybe invite some other elements in 427 00:28:13,840 --> 00:28:16,840 Speaker 1: and light a candle, maybe light a piece of stage 428 00:28:16,920 --> 00:28:20,320 Speaker 1: to really cleanse the energy in that area. I would 429 00:28:20,320 --> 00:28:23,280 Speaker 1: say I wouldn't necessarily recommend lighting a piece of incense 430 00:28:23,359 --> 00:28:25,439 Speaker 1: because doing the breath work and taking in all that 431 00:28:25,520 --> 00:28:28,040 Speaker 1: smoke if you don't have a lot of ventilation, could 432 00:28:28,080 --> 00:28:30,639 Speaker 1: actually create a little hardship in the practice and you 433 00:28:30,960 --> 00:28:35,119 Speaker 1: give you some coughs, and then I want you to 434 00:28:35,200 --> 00:28:40,320 Speaker 1: sit down and really center in to a comfortable seated position. 435 00:28:41,960 --> 00:28:46,240 Speaker 1: Let the seat of your body melt into whatever is 436 00:28:46,280 --> 00:28:50,840 Speaker 1: beneath you, let your shoulders relax and fall, let your 437 00:28:50,960 --> 00:28:59,040 Speaker 1: jaw feel really loose and relaxed. Taking a few deep 438 00:28:59,080 --> 00:29:06,400 Speaker 1: breaths to get ground did just start letting it all 439 00:29:06,440 --> 00:29:11,960 Speaker 1: come down your shoulders. And as you do this practice, 440 00:29:12,040 --> 00:29:16,040 Speaker 1: I want you to let any emotions arise as you 441 00:29:16,120 --> 00:29:18,760 Speaker 1: really think about and connect to the way that you 442 00:29:18,840 --> 00:29:23,000 Speaker 1: have observed integrity or not in others, in any of 443 00:29:23,040 --> 00:29:27,640 Speaker 1: the ways or examples or circumstances that you have observed 444 00:29:27,720 --> 00:29:34,040 Speaker 1: integrity or not in yourself, and anything any particular curriculum 445 00:29:34,080 --> 00:29:37,360 Speaker 1: that is uniquely your own that comes up for you 446 00:29:37,640 --> 00:29:41,520 Speaker 1: when we have this conversation. Just let yourself open that 447 00:29:41,560 --> 00:29:45,560 Speaker 1: container here. You don't even have to think about anything specific, 448 00:29:45,640 --> 00:29:48,200 Speaker 1: but just let yourself open the door and let it 449 00:29:48,200 --> 00:29:54,800 Speaker 1: in the room with you. So whether grief, joy, frustration arises, 450 00:29:55,760 --> 00:29:58,720 Speaker 1: notice it, it's up for a review. Gently feel it, 451 00:30:01,120 --> 00:30:04,920 Speaker 1: breathe in it, release it. And then after you do 452 00:30:05,000 --> 00:30:08,120 Speaker 1: this session, I want you to journal about what came 453 00:30:08,200 --> 00:30:12,400 Speaker 1: up and how you want to look to be with 454 00:30:12,440 --> 00:30:17,200 Speaker 1: what you observed moving forward. It's a process. Explore these 455 00:30:17,240 --> 00:30:23,840 Speaker 1: thoughts over the next week, the next month, the next season, 456 00:30:24,160 --> 00:30:27,120 Speaker 1: maybe give yourself the fall in the winter, the next year, 457 00:30:28,960 --> 00:30:32,440 Speaker 1: couple of years, however long it's present, so the charge 458 00:30:32,560 --> 00:30:40,120 Speaker 1: really lessens. Be with it, review it, experiment with it, 459 00:30:42,520 --> 00:30:47,120 Speaker 1: and in this five minute breathwork practice, let yourself connect 460 00:30:47,320 --> 00:30:50,960 Speaker 1: to a releasing breath so that can look like deep 461 00:30:51,080 --> 00:30:57,240 Speaker 1: inhale in through your nose. If it's possible, you'd hold 462 00:30:57,240 --> 00:31:06,120 Speaker 1: it at the top for a few seconds one, two, three, four, five, 463 00:31:06,840 --> 00:31:13,920 Speaker 1: release through your mouth, let your body fall as you do, 464 00:31:14,120 --> 00:31:29,600 Speaker 1: really let it be fully expressed, and do that over 465 00:31:29,720 --> 00:31:35,360 Speaker 1: and over and over again for a few minutes, and 466 00:31:35,400 --> 00:31:39,360 Speaker 1: then connect to the peace that begins to submerge after that. 467 00:33:38,920 --> 00:35:53,960 Speaker 1: M M D. As always, thank you for joining me. 468 00:35:54,560 --> 00:35:57,000 Speaker 1: This episode can be listened to in all the places 469 00:35:57,000 --> 00:35:59,680 Speaker 1: you listen to podcasts, and it can also be viewed 470 00:36:00,520 --> 00:36:03,839 Speaker 1: on YouTube. Go to Debbie Brown Wellbeing and you can 471 00:36:03,880 --> 00:36:08,720 Speaker 1: watch videos for every single episode. I'm in my beautiful 472 00:36:08,719 --> 00:36:11,480 Speaker 1: workshop where I work out of, I create out of, 473 00:36:11,680 --> 00:36:15,480 Speaker 1: I see some beautiful souls out of, so you'll see 474 00:36:15,520 --> 00:36:17,719 Speaker 1: me in this room. If you connect that way and 475 00:36:17,840 --> 00:36:21,000 Speaker 1: another thing, our merch is officially live. Big shout out 476 00:36:21,000 --> 00:36:24,520 Speaker 1: to everyone that's already been sending in photos wearing our shirts. 477 00:36:24,880 --> 00:36:26,920 Speaker 1: Our Healer shirt has been a big fave. We have 478 00:36:26,960 --> 00:36:29,799 Speaker 1: our Deeply Well shirt, we have our Surprise Me god 479 00:36:29,880 --> 00:36:33,040 Speaker 1: t shirt, we have our Healer hat, and we also 480 00:36:33,120 --> 00:36:36,560 Speaker 1: have our Seeker hat. So if you haven't yet, I 481 00:36:36,600 --> 00:36:38,920 Speaker 1: hope that you fall in love with it and connect 482 00:36:38,960 --> 00:36:42,879 Speaker 1: to a few pieces from this limited collection to wrap 483 00:36:43,000 --> 00:36:47,279 Speaker 1: the Deeply Well podcast, make some great Halloween, Thanksgiving and 484 00:36:47,320 --> 00:36:50,040 Speaker 1: Christmas gifts too. All Right, until I see you again, 485 00:36:50,120 --> 00:36:52,319 Speaker 1: Thank you so much for joining. I'm Debbie Brown. This 486 00:36:52,400 --> 00:37:01,840 Speaker 1: is Deeply Well Now mistay. Content presented on Deeply Wells 487 00:37:01,880 --> 00:37:05,920 Speaker 1: serves solely for educational and informational purposes. It should not 488 00:37:06,080 --> 00:37:10,200 Speaker 1: be considered a replacement for personalized medical or mental health 489 00:37:10,239 --> 00:37:15,640 Speaker 1: guidance and does not constitute a provider patient relationship. As always, 490 00:37:15,719 --> 00:37:18,920 Speaker 1: it is advisable to consult with your healthcare provider or 491 00:37:19,040 --> 00:37:23,279 Speaker 1: health team for any specific concerns or questions that you 492 00:37:23,360 --> 00:37:27,480 Speaker 1: may have. Connect with me on social at Debbie Brown. 493 00:37:27,640 --> 00:37:30,160 Speaker 1: That's Twitter and Instagram, or you can go to my 494 00:37:30,200 --> 00:37:33,239 Speaker 1: website Debbie Brown. Dot com and if you're listening to 495 00:37:33,280 --> 00:37:37,400 Speaker 1: the show on Apple Podcasts, don't forget. Please rate, review, 496 00:37:37,640 --> 00:37:41,360 Speaker 1: and subscribe and send this episode to a friend. Deeply 497 00:37:41,400 --> 00:37:44,600 Speaker 1: Well is a production of iHeartRadio and The Black Effect Network. 498 00:37:44,840 --> 00:37:49,680 Speaker 1: It's produced by Jacqueis Thomas, Samantha Timmins, and me Debbie Brown. 499 00:37:50,320 --> 00:37:54,359 Speaker 1: The beautiful Soundbath you heard That's by Jarrelen Glass from 500 00:37:54,440 --> 00:37:59,680 Speaker 1: Crystal Cadence. For more podcasts from iHeartRadio, visit the iHeartRadio 501 00:37:59,719 --> 00:38:02,880 Speaker 1: app or wherever you listen to your favorite shows.