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Speaker 1: I Heart three D Audio. Hey, this is Annie and

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Speaker 1: Samantha and welcome to Stephane ever told you production of

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Speaker 1: I Heart Radio. This episode is brought to you an

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Speaker 1: I Heeart three D audio For maximum effect, headphones are recommended.

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Speaker 1: Hey everyone, we have a yes, special three D episode

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Speaker 1: for you today. And yes, if you're like, what three

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Speaker 1: D audio, it's a thing. It is a thing. You

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Speaker 1: have a thing I do. If you wanna randomly, if

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Speaker 1: you're me and you like horror at any time of

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Speaker 1: the year, you can go check out Thirteen Days of

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Speaker 1: Halloween and I have an episode up on there that

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Speaker 1: was recorded in this three D audio and it's pretty cool.

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Speaker 1: I do say so myself. If you'd like, I'll listen

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Speaker 1: to it. Yes, and I appreciated that. So, yeah, we're

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Speaker 1: trying something new for this episode because here at My

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Speaker 1: Heart we recently got our hands on some audio equipment

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Speaker 1: capable of recording in three D, so we wanted to

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Speaker 1: try it out. A bunch of a bunch of shows

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Speaker 1: are doing this, and don't worry if that makes you

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Speaker 1: a little nervous. We're not going to go overboard just

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Speaker 1: to light touch some soundscaping here and there. But if

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Speaker 1: you like it. We might try this again sometimes because

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Speaker 1: originally we were going to do a dramatic reading of

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Speaker 1: some of my fan fictions. I really wanted to do this.

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Speaker 1: I wasn't sure about the legality of it, but I

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Speaker 1: did camp paintings so hard. So are you contacted like

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Speaker 1: Eves about it? It was great, babe in the future,

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Speaker 1: because I really want to hear you do a Chewbacca

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Speaker 1: impression in three You have to say it that way

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Speaker 1: at least once. So yeah, I was gonna let the

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Speaker 1: echo go um. But yeah, I'm down. I'm practicing perfect perfect,

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Speaker 1: So listeners, just let us know if that's something you're

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Speaker 1: interested in. I totally understand. If not, though totally get it,

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Speaker 1: but my feelings won't be too hurt. I just want

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Speaker 1: to let the option. I want to put it out there.

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Speaker 1: My feelings will be hurt because I really wanted to happen,

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Speaker 1: but we're not doing that this time around. I was vetoed.

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Speaker 1: I was vetoed hard, but we thought we'd continue our

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Speaker 1: conversation on self care instead, so I was okay with

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Speaker 1: it and make a space to relax, sort of a

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Speaker 1: podcast oasis, if you will. With special guest star Eaves

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Speaker 1: our friend who comes through all the time talking to

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Speaker 1: us about the amazing female first series as well as

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Speaker 1: being an executive producer. So of course, and by the way,

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Speaker 1: if you do follow our sites such as Instagrams or Twitter,

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Speaker 1: you know that she is a meditation yoga guru. I

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Speaker 1: think so it's gonna be awesome. So just a disclaimer,

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Speaker 1: these are things that we really love to do as

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Speaker 1: a part of our self care. Always listen to your body.

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Speaker 1: What for us may not work for you, So make

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Speaker 1: sure listen to yourself and what you need, put your

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Speaker 1: headphones in and relax along with us. One of my

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Speaker 1: very favorite things to do for self care and in

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Speaker 1: general is hiking. It's been over a year and I'm

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Speaker 1: so excited to get back out there. We're very lucky

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Speaker 1: where we are to be close to some absolutely stunning

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Speaker 1: trails and hikes. There's something I find so peaceful about

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Speaker 1: getting in touch with nature, about focusing on that next

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Speaker 1: step and letting your mind wander. That's a big part

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Speaker 1: of mindfulness and centering and getting in touch with your body.

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Speaker 1: That can be really hard to do as a trauma survivor.

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Speaker 1: We talked about that in our Trauma mini series when

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Speaker 1: we spoke to the lovely women behind. We hike to heal.

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Speaker 1: It makes sense to me that hiking would be healing

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Speaker 1: because it can involve a lot of the grounding techniques

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Speaker 1: recommended for trauma survivors. Listening to your breath, to the

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Speaker 1: crunch of the leaves or ground under your feet, the birds,

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Speaker 1: the breeze in the trees, the babbling of water over rocks,

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Speaker 1: the quiet roar of a waterfall, and through all of

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Speaker 1: this is you and your body moving through this space.

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Speaker 1: Some thing you have to attune to all of these sounds,

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Speaker 1: tathering you to the presence. Another form of self care

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Speaker 1: and something that is simultaneously easy and hard. It's meditation.

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Speaker 1: Of course, the idea of meditation has always been around.

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Speaker 1: Whether you call it mindfulness, relaxing, a focused breathing, or

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Speaker 1: just a break, it is something that can be pretty

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Speaker 1: accessible and fairly effective, and there are many different forms

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Speaker 1: of meditation, guided and unguided, calming and insightful, religious and

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Speaker 1: non religious, and many different practices use soundscape or immersive

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Speaker 1: sound or sound bad meditation, whether it's sounds of nature

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Speaker 1: such as water sounds, which can help you find the

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Speaker 1: peace of the waves on a sunny day or the

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Speaker 1: sounds of a gentle storm as you try to relax

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Speaker 1: from the day of stress and demands, and maybe even

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Speaker 1: try to fall asleep. One of my favorites is the

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Speaker 1: guided imagery meditation, which is a meditation that puts you

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Speaker 1: in a space to be able to focus in in

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Speaker 1: order to relax. Focus relaxation involves concentrating on a specific object, sound,

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Speaker 1: or experience in order to calm your mind. With this

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Speaker 1: type of meditation, you're able to visualize a positive scenario

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Speaker 1: or images that helps you to relax and focus. It

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Speaker 1: can help you cope with stress and anxieties, and can

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Speaker 1: even be a helpful method to wind down. For example,

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Speaker 1: my favorite imagery is that of being in the Northern

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Speaker 1: Mountains sitting near a lake, listening to the waters hitting

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Speaker 1: against the shore, while in the distance the bird sings

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Speaker 1: as the wind blows throughout. So if you're wondering what

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Speaker 1: it is for a beginner, you might want to start

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Speaker 1: by sitting down or maybe lying down, close your eyes,

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Speaker 1: focus on your breath, and allow your body to relax.

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Speaker 1: Choose your happy place, Choose your go to relaxing place.

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Speaker 1: Maybe again, it's like the water that I spoke of

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Speaker 1: allow yourself to settle in, immerse yourself in the environment

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Speaker 1: by using all of your senses, allow yourself to be

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Speaker 1: part of that area and environment. There are many benefits

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Speaker 1: to meditation, and specific to meditations like guided imagery, it

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Speaker 1: can help you reduce feelings of anxiety, as in fact,

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Speaker 1: in a study women suffering from fibromyalgia or test to

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Speaker 1: see the effects of using this specific type of meditation,

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Speaker 1: and it showed a significant decrease in feelings of stress, fatigue, pain,

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Speaker 1: and depression. Hey everyone, it's Eaves. If you don't know

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Speaker 1: my voice, you might already know my voice. I've been

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Speaker 1: on the show many times for a segment called Female First,

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Speaker 1: but I am here today to do a very special episode.

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Speaker 1: I'm so happy that Annie and Samantha have me on

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Speaker 1: for this episode because it is one of my favorite things.

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Speaker 1: I know that a lot of time y'all know me

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Speaker 1: for talking about women in history, but today is very

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Speaker 1: different because I'm going to be in my yoga and

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Speaker 1: meditation bag. I have been practicing yoga for about six

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Speaker 1: years now, and I am also a yoga and meditation teacher,

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Speaker 1: and I am very grateful and honored to be here

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Speaker 1: today and to be able to bring you uh meditation.

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Speaker 1: So we're going to do some guided imagery today. I

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Speaker 1: asked that if you're not familiar with yoga meditation, there's

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Speaker 1: a good chance you might be because you are listening

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Speaker 1: to this episode and until this point. But if you're not,

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Speaker 1: I asked, and I hope that you keep an open

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Speaker 1: mind and that you try to go along with me

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Speaker 1: for this ride, and at the end we'll see if

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Speaker 1: it's something that you like, and if you do, you

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Speaker 1: can return to this whenever you want to, or try

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Speaker 1: it elsewhere. Who knows, it's it's up to us whatever

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Speaker 1: you want to do. So let's begin. So, no matter

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Speaker 1: where you are, trying to get into a comfortable position,

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Speaker 1: try to get into a place, in a position in

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Speaker 1: which you feel safe and which you feel settled, and

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Speaker 1: just take a moment to settle into that place. You

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Speaker 1: can be in whatever position you want to be, in

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Speaker 1: whatever position feels good to you right now. That might

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Speaker 1: be sitting in a chair, that might be sitting cross

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Speaker 1: legged on the floor in your bed, lying in your bed, ok,

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Speaker 1: whatever position in which you feel like you can sit

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Speaker 1: or stay for several minutes. It doesn't have to look

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Speaker 1: like anything special. It doesn't have to be fancy. It

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Speaker 1: just has to be somewhere that you want to be.

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Speaker 1: And now that you've arrived here in this comfortable position

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Speaker 1: in a way that invites you to feel held, supported

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Speaker 1: and safe, all you have to do is breathe, feel

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Speaker 1: and notice. Breathe, feel, notice, notice how to be here

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Speaker 1: with yourself to meet this moment in time that you've

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Speaker 1: made space for. Allow yourself to settle into a sit

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Speaker 1: of ease and peace that feels you so deeply that

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Speaker 1: it warms the very center of your being. Now bring

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Speaker 1: your awareness to your breath. Feel your expansiveness, the way

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Speaker 1: your chest rises as you're filled the life giving breath,

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Speaker 1: and the way it settles back into the body as

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Speaker 1: you release. Feel how the air is cool as you inhale,

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Speaker 1: and warm as you exhale. Now begin to count the

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Speaker 1: breath inhale for account of three x tale for account

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Speaker 1: of three inhale one two three, exhale one two three

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Speaker 1: inhale one two three, exhale one two three. In a moment,

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Speaker 1: I'm going to count down from ten to one. When

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Speaker 1: we arrive at one, you will have settled into a

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Speaker 1: much deeper space. Ten you notice the sounds in the

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Speaker 1: room around you, the sounds of your surroundings. Nine You

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Speaker 1: notice your body in space, how it rests on your support. Eight.

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Speaker 1: Feel the clothing against your skin, the light touch of

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Speaker 1: your fingertips, the points of contact that you have with

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Speaker 1: the outside world. M Seven. Let go of any tension

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Speaker 1: that you may be holding in your body. Scan your body,

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Speaker 1: and release in any place that you may be holding tension.

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Speaker 1: Six Notice your thoughts, Acknowledge them as they come, and

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Speaker 1: release them. Let them flow through as if they are

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Speaker 1: floating on water. Five. Allow your mind to settle into

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Speaker 1: this moment. Allow yourself to simply be four omah three

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Speaker 1: two one here in this deeper space. Allow yourself to

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Speaker 1: let go. Allow the deep sense of calm that you

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Speaker 1: have invited in to envelope you. Here you are crossing

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Speaker 1: the threshold from the soft amber lightning of your warm

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Speaker 1: home and into the cool evening your home miss cozy,

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Speaker 1: but the crisp air and light breeze are refreshing on

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Speaker 1: this spring night. You let the stillness of your surroundings

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Speaker 1: wash over you as you continue your journey farther away

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Speaker 1: from your home and into the lush meadow ahead. The

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Speaker 1: soft grass gently tickles your feet as it gives way

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Speaker 1: to your presence. The steady and musical chirp of all

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Speaker 1: the creatures that awaken at night fills the air as

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Speaker 1: you climb a small hill to one of your favorite

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Speaker 1: views in the meadow. At the top of the hill,

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Speaker 1: you breathe in deeply, letting the fresh air fill your lungs.

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Speaker 1: From your hill, you can see the nearest town, a

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Speaker 1: collection of twinkling lights far in the distance, but your

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Speaker 1: hill is quiet, calm. You slowly open the blanket you

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Speaker 1: brought with you, laying it down next to a bed

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Speaker 1: of wild flowers. There's subtle fragrance comforts you as you

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Speaker 1: lie down on your back on the blanket and stare

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Speaker 1: up at the night sky, a deep shade of amethysts.

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Speaker 1: You settle in here, mesmerized. The night sky seems to

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Speaker 1: be all that exists anymore. It surrounds you, the light

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Speaker 1: and the dark, both equally soothing, the light for its warmth,

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Speaker 1: the darkness for its serenity. Yeah, what does it mean

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Speaker 1: that something so limitless could exist? And what does it

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Speaker 1: mean that you are able to witness it every day

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Speaker 1: and are even able to call yourself part of it.

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Speaker 1: The stars shine brighter as the sky turns a deeper

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Speaker 1: shade of blue. They're light pulls you even closer, and

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Speaker 1: now you are gently floating, as if held by a

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Speaker 1: body of warm salt water. But it is the night

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Speaker 1: sky that supports you, allows you to rest in the

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Speaker 1: cradle of its infinite expanse your light. You are encumbered

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Speaker 1: by nothing, no expectation, no labels, no responsibilities. Here there

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Speaker 1: is only possibility. For now you have released everything that

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Speaker 1: weighs you down. What does that feel like? In every

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Speaker 1: glowing star and every pocket of darkness in between, you

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Speaker 1: see yourself new in every moment, infinite and harmony with

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Speaker 1: everything else in this universe. You are exactly as you

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Speaker 1: are meant to be here, in this burdenless state. Perhaps

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Speaker 1: you take a moment to settle into this sense of freedom.

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Speaker 1: Perhaps you let go of any concerns about doing and

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Speaker 1: simply let the being happen, but the stars as your guide.

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Speaker 1: Floating in your time here, you realize that the peace

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Speaker 1: and contentment you found in the night sky is always

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Speaker 1: available to you. So you let the stars light a

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Speaker 1: pathway back to the earth, and you drift slowly back

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Speaker 1: to your favorite hill in the meadow. The scent of

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Speaker 1: the wildflowers welcomes you as you come to rest on

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Speaker 1: your blanket. You take your time rising and preparing to

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Speaker 1: head back home, taking soft steps back down the gentle

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Speaker 1: slope and through the moonlit meadow. A breeze creates the

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Speaker 1: faintest whistle, as if it were calling you to return.

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Speaker 1: You've made it back home. This comfortable and loving place

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Speaker 1: that you've created for yourself greets you with kindness and more,

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Speaker 1: and as we return, invite all of the feelings you

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Speaker 1: cultivated in our journey to come home to you. M

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Speaker 1: in a moment, I'm going to count from one to ten,

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Speaker 1: and by the time I get to tend, any sleepiness

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Speaker 1: will have faded, and you will feel wonderfully refreshed and present. One. Two, Three,

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Speaker 1: you began to notice the sounds in the room. Four,

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Speaker 1: Begin to notice any sounds that you may hear from

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Speaker 1: outside of the room you're in. Five Notice your body

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Speaker 1: in space, bringing yourself back into the presence of your surroundings.

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Speaker 1: Six maybe you wiggle your fingers and toes. Seven fill

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Speaker 1: your breath deep in, awakening your senses and energy. Eight

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Speaker 1: stretch out through your arms, through your legs, through your feet,

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Speaker 1: through your hands. Nine, start to move your body a

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Speaker 1: little omah, maybe stretching through your back, rolling your neck,

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Speaker 1: turning your head from side to side. Ten invite a

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Speaker 1: yawn into your body. Pausing here just to feel that

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Speaker 1: transition from stillness to movement. And as you bring yourself

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Speaker 1: back into the room that you're in, back into this moment,

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Speaker 1: just remember that everything you just cultivated, all the stillness,

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Speaker 1: the peacefulness, the contentment, the awareness, receptiveness, softness, all the

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Speaker 1: other things that you can name for yourself that you

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Speaker 1: just cultivated throughout that experience. You can carry that with you.

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Speaker 1: You can have it at any moment, at any time

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Speaker 1: that you may choose. Thank you for being open to

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Speaker 1: and taking the time with me that you just did.

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Speaker 1: I am so honored that you stuck with me through

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Speaker 1: that entire experience. I do hope that you got something

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Speaker 1: meaningful out of it, or at least in George, your

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Speaker 1: time doing it and doing something a little bit different

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Speaker 1: than you hear from me and definitely a little bit

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Speaker 1: different than we usually do on this show. All right, bye. Well,

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Speaker 1: I don't know about you listeners, but I'm feeling pretty relaxed.

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Speaker 1: That was a nice little oasis. It was fun. It

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Speaker 1: was and as always, we love it when Eves dropped by,

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Speaker 1: it feels like we're having like an ailst celebrity cameo. Really, honestly,

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Speaker 1: I feel like she's a pro. She is. She should

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Speaker 1: be a yoga expert. To be fair, she absolutely is.

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Speaker 1: And like you said, Samantha, listeners, check her out on

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Speaker 1: social media because she consistently post amazing things about yoga

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Speaker 1: and meditation. So she was very much a help in

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Speaker 1: this episode. And if that's something you're interested in learning

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Speaker 1: more about or getting into, check her out online. And

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Speaker 1: we hope that you enjoyed this experiment of ours and

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Speaker 1: that maybe you did get a moment of relaxation. If

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Speaker 1: you want us to do more stuff like this in

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Speaker 1: the future, just let us know. You can email us

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Speaker 1: at Stuff Media, mom Stuff at iHeart media dot com.

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Speaker 1: You can find us on Twitter, app, mom Stuff Podcast,

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Speaker 1: or on Instagram at Stuff I've Never Told You. Special

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Speaker 1: shout out thanks as always to our super producer, Christina

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Speaker 1: Episodes made this episode literally she did, and thanks to

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Speaker 1: you for listening. This episode is brought to you an

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Speaker 1: i Heeart three D Audio. To experience more podcasts like this,

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Speaker 1: so sure. I heeart three D audio in the I

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Speaker 1: heart Radio app stuff I've never told you the production

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Speaker 1: of iHeart Radio. For more podcasts from iHeart Radio, visit

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Speaker 1: the iHeart Radio app, Apple podcast, or wherever you listen

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Speaker 1: to your favorite shows. The Blue