1 00:00:27,720 --> 00:00:31,480 Speaker 1: Take a deep breath in through your nose. 2 00:00:33,560 --> 00:00:56,400 Speaker 2: Hold it now, release slowly again, deep in, helle hold release, 3 00:01:01,440 --> 00:01:07,760 Speaker 2: repeating internally to yourself as you connect to my voice. 4 00:01:08,000 --> 00:01:23,880 Speaker 2: I am deeply, deeply well. I am deeply well. I 5 00:01:23,880 --> 00:01:24,959 Speaker 2: am deeply. 6 00:01:26,880 --> 00:01:39,600 Speaker 1: Wow. I'm Debbie Brown and this is the Deeply Well Podcast. 7 00:01:42,080 --> 00:01:45,640 Speaker 2: Welcome to Deeply Well, a soft place to land on 8 00:01:45,680 --> 00:01:49,440 Speaker 2: your journey. A podcast for those that are curious and 9 00:01:49,600 --> 00:01:54,520 Speaker 2: creative and ready to expand in higher consciousness and self care. 10 00:01:54,960 --> 00:01:58,040 Speaker 2: I'm Debbie Brown. This is where we heal, this is 11 00:01:58,080 --> 00:02:01,760 Speaker 2: where we become. Today, we have a special q ANDA 12 00:02:01,840 --> 00:02:04,400 Speaker 2: episode if you follow me on the Gram at Debbie Brown. 13 00:02:04,920 --> 00:02:08,000 Speaker 2: I have been fielding questions for a few weeks and 14 00:02:08,120 --> 00:02:10,960 Speaker 2: waiting to record this episode. So I'm excited to dive 15 00:02:11,080 --> 00:02:13,359 Speaker 2: in to all the things that you may be curious 16 00:02:13,400 --> 00:02:16,840 Speaker 2: about or anything that just feels present. So when I 17 00:02:16,840 --> 00:02:19,200 Speaker 2: posted this on my social media, I put ask me 18 00:02:19,360 --> 00:02:22,800 Speaker 2: almost anything. So there's going to be a few questions 19 00:02:22,840 --> 00:02:26,320 Speaker 2: that may have to do with me, a few questions 20 00:02:26,320 --> 00:02:31,160 Speaker 2: that may have to do with overall wellness, spirituality, the journey, healing, 21 00:02:31,360 --> 00:02:34,799 Speaker 2: all of the things, and my intention in this episode 22 00:02:35,040 --> 00:02:42,120 Speaker 2: is to give you the best most useful, most meaningful 23 00:02:42,200 --> 00:02:45,840 Speaker 2: answers that I possibly can based on who I am 24 00:02:46,120 --> 00:02:50,440 Speaker 2: in this current moment of the year twenty twenty three, 25 00:02:50,720 --> 00:02:53,519 Speaker 2: Our Lord. So everything that I share on this episode 26 00:02:53,720 --> 00:02:56,120 Speaker 2: is based on what I know up into this point, 27 00:02:56,800 --> 00:03:00,240 Speaker 2: how I experience myself in the world up into this point, 28 00:03:01,000 --> 00:03:04,480 Speaker 2: And whenever you find this episode, my hope and desire 29 00:03:04,840 --> 00:03:12,079 Speaker 2: is that it rings true with dignity, integrity, truth and intention. 30 00:03:13,000 --> 00:03:15,600 Speaker 2: But I don't know the way the world will progress, 31 00:03:15,760 --> 00:03:18,640 Speaker 2: So just wherever you find this take that for that. 32 00:03:21,680 --> 00:03:25,679 Speaker 2: So first, before we kind of ground into this episode, 33 00:03:26,320 --> 00:03:28,960 Speaker 2: I want to share an experience that I recently had 34 00:03:29,960 --> 00:03:33,120 Speaker 2: this month. I earlier in the month, I took about 35 00:03:33,240 --> 00:03:37,280 Speaker 2: a two day trip to Washington, DC and I had 36 00:03:37,320 --> 00:03:43,960 Speaker 2: a really amazing experience about five years ago, like right 37 00:03:44,080 --> 00:03:46,240 Speaker 2: after my son was born. I think it was within 38 00:03:46,360 --> 00:03:49,040 Speaker 2: two weeks of my son being born. I got an 39 00:03:49,040 --> 00:03:54,520 Speaker 2: email from a now friend, a wonderful person that creates 40 00:03:54,520 --> 00:03:59,520 Speaker 2: incredible things with the Smithsonian African American Museum in DC, 41 00:04:00,080 --> 00:04:03,839 Speaker 2: Eddy Reeves, and he shared with me that he had 42 00:04:03,840 --> 00:04:07,120 Speaker 2: this vision for a series called God Talk where he 43 00:04:07,200 --> 00:04:14,080 Speaker 2: wanted to investigate and explore black millennial faith specifically around 44 00:04:14,640 --> 00:04:20,239 Speaker 2: the understanding that it was shifting and changing really quickly, 45 00:04:20,880 --> 00:04:23,919 Speaker 2: the ways that we were experiencing church, the ways that 46 00:04:23,960 --> 00:04:28,400 Speaker 2: we were experiencing spirituality, and even the rise of disbelief 47 00:04:29,120 --> 00:04:32,240 Speaker 2: that had begun to happen. So this was right around 48 00:04:33,200 --> 00:04:37,839 Speaker 2: twenty eighteen that we had this conversation and Teddy came 49 00:04:38,520 --> 00:04:40,640 Speaker 2: to my home again. I had just had my baby, 50 00:04:40,760 --> 00:04:43,280 Speaker 2: so literally, in the filming of this, I just saw 51 00:04:43,320 --> 00:04:47,719 Speaker 2: the film. I have like my compression clothes on and 52 00:04:47,760 --> 00:04:50,960 Speaker 2: I have a kimono over my compression garments. So it 53 00:04:51,040 --> 00:04:53,680 Speaker 2: was really interesting just kind of transporting back into that 54 00:04:53,800 --> 00:04:58,000 Speaker 2: space for myself and having a chance to remember, you know, 55 00:04:58,040 --> 00:05:03,080 Speaker 2: that moment in time that was just so transformative in 56 00:05:03,160 --> 00:05:07,120 Speaker 2: my life. And Teddy came and we filmed, and we 57 00:05:07,240 --> 00:05:11,320 Speaker 2: talked about what faith means to me, what devotion means 58 00:05:11,320 --> 00:05:14,279 Speaker 2: to me, what God means to me, and my view 59 00:05:14,440 --> 00:05:19,760 Speaker 2: on where faith, specifically for Black millennials was headed. I 60 00:05:19,800 --> 00:05:21,279 Speaker 2: also had a chance to be a part of a 61 00:05:21,320 --> 00:05:25,000 Speaker 2: beautiful live in person speaker series called God Talk that 62 00:05:25,160 --> 00:05:29,440 Speaker 2: happened at the African American Museum in Los Angeles, and 63 00:05:29,480 --> 00:05:32,320 Speaker 2: then a few months ago I got a call from 64 00:05:32,480 --> 00:05:36,920 Speaker 2: the African American Smithsonian in DC, letting me know that 65 00:05:37,360 --> 00:05:40,760 Speaker 2: what we had filmed and what I had had the 66 00:05:40,800 --> 00:05:43,760 Speaker 2: pleasure and the honor of being a part of, was 67 00:05:43,800 --> 00:05:48,119 Speaker 2: now going to be an actual installation on Black spirituality 68 00:05:48,360 --> 00:05:52,159 Speaker 2: in the Smithsonian, and it had become a film called 69 00:05:52,279 --> 00:05:56,799 Speaker 2: God Talk, created by Teddy Reeves and starring some really 70 00:05:57,800 --> 00:06:02,560 Speaker 2: incredible voices and perspectives all over the world. There are 71 00:06:02,680 --> 00:06:05,080 Speaker 2: so many people that are a huge part of this 72 00:06:05,200 --> 00:06:08,479 Speaker 2: film that are sharing their lives from the viewpoint of 73 00:06:08,680 --> 00:06:13,320 Speaker 2: traditional Black Christianity in this country, to Christianity and faith 74 00:06:13,360 --> 00:06:16,039 Speaker 2: for people of color in other countries like in parts 75 00:06:16,080 --> 00:06:20,359 Speaker 2: of Europe, to mindfulness, to Buddhism, to wellness, to the 76 00:06:20,560 --> 00:06:25,320 Speaker 2: trauma of the Black Church, and some ways that especially 77 00:06:25,760 --> 00:06:29,480 Speaker 2: queer and trans youth have been traumatized within the confines 78 00:06:29,520 --> 00:06:34,720 Speaker 2: of the Black Church and also into a grouping and 79 00:06:34,839 --> 00:06:39,200 Speaker 2: arise in really disbelief and people that consider themselves to 80 00:06:39,200 --> 00:06:42,920 Speaker 2: be atheists or agnostic and how they live and what 81 00:06:42,960 --> 00:06:45,360 Speaker 2: they believe and what led them to that point. And 82 00:06:45,440 --> 00:06:49,040 Speaker 2: so this film covers all of that and it was 83 00:06:49,240 --> 00:06:53,680 Speaker 2: really incredible to see. I feel very blessed that I 84 00:06:53,720 --> 00:06:56,800 Speaker 2: said yes to answer that call a little more than 85 00:06:56,800 --> 00:06:59,920 Speaker 2: five years ago, and I just want to shout out 86 00:07:00,080 --> 00:07:04,640 Speaker 2: Teddy Reeves and the phenomenal work that he does and everything. 87 00:07:04,760 --> 00:07:07,159 Speaker 2: I had my very first chance to go to the 88 00:07:07,200 --> 00:07:10,320 Speaker 2: African American Smithsonian Museum. While I was there, they had 89 00:07:10,320 --> 00:07:12,800 Speaker 2: a filming in the Oprah Winfree Theater where we got 90 00:07:12,840 --> 00:07:16,760 Speaker 2: to see the film, and then the entire museum was 91 00:07:16,840 --> 00:07:19,520 Speaker 2: open to us. So I had a chance. One of 92 00:07:19,560 --> 00:07:25,160 Speaker 2: my girlfriends Aya Tometti, hey girl, she joined me. Amazing woman, 93 00:07:25,240 --> 00:07:27,880 Speaker 2: powerful woman, one of the co founders of Black Lives Matter, 94 00:07:29,080 --> 00:07:32,440 Speaker 2: creating so much beautiful work in the world. She joined 95 00:07:32,480 --> 00:07:38,440 Speaker 2: me and we got to wander around that just mine 96 00:07:39,000 --> 00:07:45,920 Speaker 2: blowingly impressive institution at like midnight at one in the morning. 97 00:07:46,000 --> 00:07:48,400 Speaker 2: It was a blast. It was so fun and they 98 00:07:48,400 --> 00:07:51,840 Speaker 2: had delicious food. There was actually a table of mac 99 00:07:51,920 --> 00:07:55,960 Speaker 2: and cheese, but six different variations of it, which like Hello, 100 00:07:56,160 --> 00:08:01,480 Speaker 2: Welcome to Heaven. I was blessed by that. If you 101 00:08:01,480 --> 00:08:03,560 Speaker 2: get a chance to see this film, or if you 102 00:08:03,600 --> 00:08:06,320 Speaker 2: get a chance to check out the spirituality exhibit that 103 00:08:06,440 --> 00:08:09,680 Speaker 2: is opening at the Smithsonian, please do and would love 104 00:08:09,680 --> 00:08:11,600 Speaker 2: to hear your thoughts. But was so happy to be 105 00:08:11,640 --> 00:08:14,520 Speaker 2: a part of it. Was so happy to be able 106 00:08:14,520 --> 00:08:16,800 Speaker 2: to go to DC and see all the things and 107 00:08:17,240 --> 00:08:19,680 Speaker 2: even just take that little extra time for myself as 108 00:08:19,720 --> 00:08:22,559 Speaker 2: a mom. You know, I had a couple hours where 109 00:08:22,840 --> 00:08:24,880 Speaker 2: I got to catch up on things on the computer, 110 00:08:25,000 --> 00:08:27,480 Speaker 2: I got to read, I got to take a walk. 111 00:08:28,200 --> 00:08:31,160 Speaker 2: I walked to the White House and it was lovely. 112 00:08:31,360 --> 00:08:33,240 Speaker 2: So grateful for my time there. I wanted to share 113 00:08:33,280 --> 00:08:36,000 Speaker 2: that with you. And now let's dive into some questions. 114 00:08:36,040 --> 00:08:39,679 Speaker 2: So this batch of questions came in when I solicit 115 00:08:39,720 --> 00:08:44,040 Speaker 2: in on IG asked me almost anything. So I'm going 116 00:08:44,080 --> 00:08:46,080 Speaker 2: to kind of pick at random. I ended up getting, 117 00:08:46,160 --> 00:08:49,000 Speaker 2: I mean, a few pages of questions and they're all 118 00:08:49,480 --> 00:08:52,840 Speaker 2: pretty juicy. So I'm going to try to navigate towards 119 00:08:53,080 --> 00:08:55,959 Speaker 2: questions that it seemed to be a theme a pattern 120 00:08:56,000 --> 00:08:59,400 Speaker 2: that we were getting similar ones and ones that I 121 00:08:59,480 --> 00:09:03,120 Speaker 2: might just find interesting. So in one of the first 122 00:09:03,200 --> 00:09:09,240 Speaker 2: questions that we got, let's see, I was asked by Tiffany, 123 00:09:09,360 --> 00:09:14,239 Speaker 2: how do you heal your nervous systems from past traumas? 124 00:09:14,320 --> 00:09:18,520 Speaker 2: How do you heal your nervous system from past traumas? 125 00:09:18,920 --> 00:09:21,280 Speaker 2: And again, all of my answers to these questions are 126 00:09:21,320 --> 00:09:25,199 Speaker 2: based on my own life experience, wisdom that I've gleaned 127 00:09:25,240 --> 00:09:28,679 Speaker 2: from experts in certain spaces, things I've applied to myself, 128 00:09:29,240 --> 00:09:31,880 Speaker 2: things I've observed in others, and things that I have 129 00:09:32,000 --> 00:09:36,760 Speaker 2: worked on with clients. And it's based on my unique 130 00:09:36,800 --> 00:09:40,320 Speaker 2: perspective with these things. So some of the answers might resonate, 131 00:09:40,400 --> 00:09:44,520 Speaker 2: some may not, And as always, seek some deeper awarenesses 132 00:09:44,600 --> 00:09:47,800 Speaker 2: about anything that you feel drawn to. There is a 133 00:09:47,840 --> 00:09:52,920 Speaker 2: whole world of people talking about a lot of things, 134 00:09:53,720 --> 00:09:57,840 Speaker 2: so continue to seek outside of just this answer. So 135 00:09:57,880 --> 00:10:00,840 Speaker 2: how do you heal your nervous system from past traumas? 136 00:10:01,240 --> 00:10:04,000 Speaker 2: This is a very very very very very layered question, 137 00:10:05,200 --> 00:10:07,080 Speaker 2: and I think there are a few systems of thought 138 00:10:07,120 --> 00:10:10,319 Speaker 2: in it. But what I know from my personal experience 139 00:10:10,520 --> 00:10:14,840 Speaker 2: of working to really heal and regulate my own nervous 140 00:10:14,840 --> 00:10:19,360 Speaker 2: system is that this is the piece of your journey 141 00:10:19,400 --> 00:10:26,040 Speaker 2: that really requires your slow, deep presence with your own body. 142 00:10:26,600 --> 00:10:31,000 Speaker 2: You cannot heal your nervous system simply by feeding your 143 00:10:31,000 --> 00:10:34,720 Speaker 2: intellectual knowledge, and I think that that is an area 144 00:10:34,760 --> 00:10:39,200 Speaker 2: that I've observed can be a little challenging. But I 145 00:10:39,240 --> 00:10:41,480 Speaker 2: also want to say that if it has been challenging, 146 00:10:42,280 --> 00:10:44,640 Speaker 2: just know that this is really the first time in 147 00:10:45,480 --> 00:10:50,200 Speaker 2: all of human history that we're focused on any of this, 148 00:10:50,360 --> 00:10:53,000 Speaker 2: and we have language for things like this, that we 149 00:10:53,200 --> 00:10:58,120 Speaker 2: understand the mechanics of one's nervous system, of our vagus nerve, 150 00:10:58,320 --> 00:11:01,800 Speaker 2: of how that influences us, and also how it is 151 00:11:01,920 --> 00:11:06,120 Speaker 2: damaged and hurt because of traumatic experiences that have happened 152 00:11:07,120 --> 00:11:11,160 Speaker 2: from childhood through now. So this is still all something 153 00:11:11,160 --> 00:11:15,239 Speaker 2: that we collectively as a species and as a society 154 00:11:15,240 --> 00:11:19,600 Speaker 2: and civilization we're just un earthing right now. So go slowly, 155 00:11:20,600 --> 00:11:23,080 Speaker 2: be very present with it. But you have to engage 156 00:11:23,120 --> 00:11:26,959 Speaker 2: your body, so with our nervous system specifically, something that 157 00:11:27,080 --> 00:11:30,760 Speaker 2: can be monumental help that is easy and free, but 158 00:11:30,840 --> 00:11:37,439 Speaker 2: it does require working through any triggers, around stillness, around silence, 159 00:11:37,559 --> 00:11:42,320 Speaker 2: around noticing your body would be breathwork. Breathwork is a 160 00:11:42,360 --> 00:11:47,360 Speaker 2: phenomenal first dance with coming into beginning to heal and 161 00:11:47,400 --> 00:11:52,000 Speaker 2: repair your nervous system. In Eastern culture that would be 162 00:11:52,000 --> 00:11:55,360 Speaker 2: called pranayama. We call it breathwork now on the West. 163 00:11:55,920 --> 00:11:59,520 Speaker 2: But it is taking slow, intentional time to breathe deeply 164 00:11:59,640 --> 00:12:03,320 Speaker 2: into that airmoveth through your body. Way that I love 165 00:12:03,520 --> 00:12:07,640 Speaker 2: to breathe is take deep belly breaths so that's kind 166 00:12:07,640 --> 00:12:11,800 Speaker 2: of getting to a comfortable seated position. I like in 167 00:12:11,840 --> 00:12:14,920 Speaker 2: this kind of position to be uncrossed, so uncross your legs, 168 00:12:15,000 --> 00:12:18,319 Speaker 2: uncross your arms. I like to always, if I am 169 00:12:18,480 --> 00:12:21,480 Speaker 2: in a placement of sitting still, I like to keep 170 00:12:21,520 --> 00:12:24,560 Speaker 2: my hands really open at the tops of my thighs. 171 00:12:25,480 --> 00:12:30,320 Speaker 2: That is considered to be a state of receiving. And 172 00:12:30,360 --> 00:12:33,160 Speaker 2: then you gently close your eyes if that feels comfortable 173 00:12:33,200 --> 00:12:37,080 Speaker 2: for you, and you begin to take breath in and 174 00:12:37,120 --> 00:12:40,640 Speaker 2: out of your body. Now, the thing about when you 175 00:12:40,720 --> 00:12:43,920 Speaker 2: begin to engage with a practice like this is you 176 00:12:43,960 --> 00:12:48,520 Speaker 2: are going to notice how you feel in a posture 177 00:12:48,640 --> 00:12:50,839 Speaker 2: like this. So for some you might notice that your 178 00:12:50,840 --> 00:12:54,040 Speaker 2: heart is beating really fast, or that you're taking more 179 00:12:54,080 --> 00:13:00,560 Speaker 2: shallow breaths, which are kind of like a breath like 180 00:13:00,600 --> 00:13:04,160 Speaker 2: that is getting a tiny bit of airin, but it's 181 00:13:04,200 --> 00:13:08,480 Speaker 2: not getting enough air into where you're nourishing your organs, 182 00:13:08,480 --> 00:13:11,600 Speaker 2: you're nourishing your brain. So you want to slow down 183 00:13:11,679 --> 00:13:13,920 Speaker 2: as soon as you notice the pace of your breath 184 00:13:15,240 --> 00:13:17,240 Speaker 2: and then just see and if you're able to do 185 00:13:17,280 --> 00:13:19,679 Speaker 2: it through your nose, that is the most ideal. You're 186 00:13:19,720 --> 00:13:23,960 Speaker 2: getting the most nutritious breath, the most nourishing breath if 187 00:13:24,040 --> 00:13:27,760 Speaker 2: it comes in through your nostrils and you'll take just 188 00:13:28,120 --> 00:13:34,720 Speaker 2: deep inhale and you let that breath kind of hold 189 00:13:34,760 --> 00:13:40,720 Speaker 2: at the top for just a moment, and then you 190 00:13:40,800 --> 00:13:45,520 Speaker 2: excel fully slowly in a measured way through your nose. 191 00:13:46,080 --> 00:13:47,920 Speaker 2: That's one of the first ways to regulate. Now, there 192 00:13:47,960 --> 00:13:49,920 Speaker 2: are a lot of systems of breath that you could 193 00:13:50,000 --> 00:13:52,079 Speaker 2: work with, and some are more like a fire breath 194 00:13:52,160 --> 00:13:55,040 Speaker 2: or a lion's breath, and it's more activating. It's meant 195 00:13:55,080 --> 00:13:57,440 Speaker 2: to give you energy and keep you going. But to 196 00:13:57,480 --> 00:14:01,000 Speaker 2: regulate your nervous system, I really recommend into practice with 197 00:14:01,040 --> 00:14:04,440 Speaker 2: a slower breath that starts in your belly, so even 198 00:14:04,440 --> 00:14:07,160 Speaker 2: though it's coming in through your nose, you're really noticing 199 00:14:07,200 --> 00:14:10,400 Speaker 2: your awareness at the center of your belly and letting 200 00:14:10,440 --> 00:14:13,600 Speaker 2: that fill and then come up your chest and you 201 00:14:13,640 --> 00:14:15,560 Speaker 2: feel it right here in your lungs. Let it come 202 00:14:15,600 --> 00:14:18,320 Speaker 2: into your heart, and then you let it come up 203 00:14:18,960 --> 00:14:20,680 Speaker 2: and then you hold it and then you let it 204 00:14:20,680 --> 00:14:23,960 Speaker 2: come out through your nose. Now, when you're in practice 205 00:14:24,000 --> 00:14:27,200 Speaker 2: with a breath like this, it's important to know that 206 00:14:27,240 --> 00:14:29,080 Speaker 2: one there really is no right or wrong way to 207 00:14:29,160 --> 00:14:34,080 Speaker 2: do it, but there might be opportunities to become more 208 00:14:34,160 --> 00:14:36,880 Speaker 2: gentle with yourself. You're not going to quote unquote get 209 00:14:36,920 --> 00:14:39,960 Speaker 2: it right right away. You're gonna notice some things that 210 00:14:40,680 --> 00:14:42,880 Speaker 2: could be a little triggering, could be a little off putting, 211 00:14:43,000 --> 00:14:45,440 Speaker 2: or even just a little frustrating and annoying, Like why 212 00:14:45,440 --> 00:14:48,440 Speaker 2: can't I breathe as peacefully as she just breathed looking 213 00:14:48,480 --> 00:14:51,840 Speaker 2: at her on this YouTube video. Well, I've been practicing 214 00:14:51,840 --> 00:14:55,440 Speaker 2: my breath for ten years, so it takes time, and 215 00:14:55,480 --> 00:14:57,880 Speaker 2: I was very much the same when I got started. 216 00:14:57,960 --> 00:15:01,400 Speaker 2: It was truly a struggle for me to sit still 217 00:15:01,520 --> 00:15:04,880 Speaker 2: and to be quiet and to have my eyes closed, 218 00:15:05,000 --> 00:15:07,480 Speaker 2: especially if my eyes were closed and other people were 219 00:15:07,480 --> 00:15:10,480 Speaker 2: present in the room. For me, that really brought forward 220 00:15:10,480 --> 00:15:13,880 Speaker 2: a feeling of not being safe or also just being restless, 221 00:15:13,880 --> 00:15:17,840 Speaker 2: like what's going on? Who's here? What am I missing? That? 222 00:15:17,960 --> 00:15:20,680 Speaker 2: You just got to move slowly. So a great way 223 00:15:20,680 --> 00:15:24,400 Speaker 2: to begin the path of beginning to nourish your nervous system, 224 00:15:24,480 --> 00:15:27,640 Speaker 2: and something that you can and I believe should do 225 00:15:28,040 --> 00:15:31,760 Speaker 2: every day, multiple times a day throughout the day from 226 00:15:31,800 --> 00:15:37,160 Speaker 2: morning through evening is connecting to that deep belly breath. 227 00:15:38,040 --> 00:15:41,640 Speaker 2: If you can do three, that's amazing. But if you 228 00:15:41,640 --> 00:15:45,120 Speaker 2: can connect to it for a full five minutes even better, 229 00:15:45,600 --> 00:15:49,160 Speaker 2: and then stretch and then maybe add some meditation into 230 00:15:49,160 --> 00:15:51,640 Speaker 2: that and let that breath be the guiding force of 231 00:15:51,680 --> 00:15:55,520 Speaker 2: your meditation for thirty minutes. Breath work is a great 232 00:15:55,520 --> 00:15:59,520 Speaker 2: place to start for regulating your nervous system for healing 233 00:15:59,560 --> 00:16:04,240 Speaker 2: it also meditation. Meditation, to me is the master tool 234 00:16:04,920 --> 00:16:10,400 Speaker 2: and every other tool, technique, tip, trick, understanding that you 235 00:16:10,480 --> 00:16:15,640 Speaker 2: may come into is only that much more enhanced by 236 00:16:15,680 --> 00:16:19,680 Speaker 2: having a meditation practice. And if all you happen to 237 00:16:19,680 --> 00:16:23,960 Speaker 2: do is meditation, that's enough as well. So connecting to 238 00:16:24,040 --> 00:16:27,880 Speaker 2: a breath, making time to meditate that looks like getting still, 239 00:16:27,920 --> 00:16:32,640 Speaker 2: getting comfortable, getting quiet, allowing your body to come into 240 00:16:32,760 --> 00:16:38,000 Speaker 2: a relaxed state is really really important, and it does 241 00:16:38,120 --> 00:16:40,600 Speaker 2: take time, So be gentle with yourself as you do it, 242 00:16:40,680 --> 00:16:44,440 Speaker 2: and don't judge yourself. Every day you will get incrementally better. 243 00:16:45,360 --> 00:16:49,480 Speaker 2: A saying that I love is step by step, step 244 00:16:49,480 --> 00:16:55,640 Speaker 2: by step, slowly, slowly, you will become so meditation, some 245 00:16:55,680 --> 00:16:58,360 Speaker 2: deep breaths. I also want to share that as I 246 00:16:58,400 --> 00:17:03,480 Speaker 2: share some of these recommendations, if you have a background 247 00:17:03,720 --> 00:17:08,080 Speaker 2: that includes some complex trauma, there may be a part 248 00:17:08,080 --> 00:17:12,199 Speaker 2: of you that feels a rejection towards hearing advice like this. 249 00:17:12,400 --> 00:17:14,960 Speaker 2: There may be a part of you that says, there 250 00:17:15,000 --> 00:17:18,320 Speaker 2: is no way that just taking a breath, with all 251 00:17:18,400 --> 00:17:20,720 Speaker 2: that I've been through, with all that I'm going through, 252 00:17:20,760 --> 00:17:24,400 Speaker 2: that that's going to help, and very respectfully I want 253 00:17:24,400 --> 00:17:27,480 Speaker 2: to share with you that you'd be wrong. It actually will, 254 00:17:28,040 --> 00:17:30,439 Speaker 2: and the more you practice it, you will learn that 255 00:17:30,560 --> 00:17:34,399 Speaker 2: over time there is nothing that the breath, that meditation 256 00:17:34,600 --> 00:17:39,439 Speaker 2: that deep presents, that connecting to your mindful awareness and 257 00:17:39,600 --> 00:17:45,720 Speaker 2: practices cannot help you with. There is, without a shadow 258 00:17:45,720 --> 00:17:49,840 Speaker 2: of a doubt, benefit to it in some way to 259 00:17:49,960 --> 00:17:54,719 Speaker 2: some degree for each of our lives. So meditation, breath work, 260 00:17:55,119 --> 00:17:58,919 Speaker 2: also getting connected to your body. If you've had challenging 261 00:17:59,040 --> 00:18:02,560 Speaker 2: or traumatic explise speriences, the first thing that we do 262 00:18:04,040 --> 00:18:05,959 Speaker 2: to kind of cope with that and cope with some 263 00:18:06,000 --> 00:18:08,520 Speaker 2: of the harsher realities of being alive and being on 264 00:18:08,600 --> 00:18:12,080 Speaker 2: earth and all that that comes with with nine billion 265 00:18:12,080 --> 00:18:16,679 Speaker 2: people on this planet is you dissociate from your body. 266 00:18:17,040 --> 00:18:19,919 Speaker 2: So that can sometimes present itself as a feeling of numbness, 267 00:18:19,960 --> 00:18:22,520 Speaker 2: and you can feel that numbness in your day to 268 00:18:22,560 --> 00:18:25,400 Speaker 2: day life. You can feel that numbness in your intimate 269 00:18:25,440 --> 00:18:29,240 Speaker 2: life and your sexual life, in every aspect of your life. 270 00:18:29,400 --> 00:18:33,119 Speaker 2: You can feel disconnected and apart from your body. And 271 00:18:33,280 --> 00:18:37,040 Speaker 2: if that is present for you right now, some of 272 00:18:37,080 --> 00:18:41,679 Speaker 2: the beauty of that is there is there are so 273 00:18:41,960 --> 00:18:47,600 Speaker 2: many practices and services and experts that can help you 274 00:18:47,680 --> 00:18:50,520 Speaker 2: with that. That is not a feeling you have to 275 00:18:50,640 --> 00:18:54,000 Speaker 2: stay in. There are ways to work with that energy 276 00:18:54,520 --> 00:18:58,240 Speaker 2: and to vary gently and slowly over time come back 277 00:18:58,280 --> 00:19:01,000 Speaker 2: into your body so that you and your life can 278 00:19:01,040 --> 00:19:05,280 Speaker 2: feel differently. So body movement can be really powerful and important. 279 00:19:06,320 --> 00:19:07,960 Speaker 2: Something that I love to do is kind of have 280 00:19:08,080 --> 00:19:12,119 Speaker 2: a personal dance practice. Whether that's just like swaying, or 281 00:19:12,119 --> 00:19:14,639 Speaker 2: it's really kind of more aggressive and moving your body, 282 00:19:14,680 --> 00:19:18,520 Speaker 2: moving your hips, moving your shoulders, connecting to music is 283 00:19:18,520 --> 00:19:22,120 Speaker 2: a really valuable way that I do that. Working out 284 00:19:22,200 --> 00:19:24,280 Speaker 2: can be very powerful. A lot of people meet that 285 00:19:24,359 --> 00:19:28,439 Speaker 2: physical need through workouts and supporting their body with activity. 286 00:19:29,520 --> 00:19:32,120 Speaker 2: And also it could be a stretch practice. It could 287 00:19:32,160 --> 00:19:34,879 Speaker 2: be really slow. It could be you just by yourself 288 00:19:35,520 --> 00:19:38,960 Speaker 2: slowly stretching, you know, letting the lights come down a 289 00:19:38,960 --> 00:19:42,440 Speaker 2: little bit. It could be doing some yoga postures, whether 290 00:19:42,480 --> 00:19:45,240 Speaker 2: that is an active yoga practice where you go through 291 00:19:45,280 --> 00:19:48,639 Speaker 2: several postures, or that's just doing one or two. Maybe 292 00:19:48,680 --> 00:19:52,399 Speaker 2: it's you just in cat cow, or you doing you know, 293 00:19:54,359 --> 00:19:59,160 Speaker 2: child's pose, downward dog savasna, you know, whatever that happens 294 00:19:59,160 --> 00:20:02,879 Speaker 2: to be for you, it's opportunity to be present and 295 00:20:02,920 --> 00:20:06,720 Speaker 2: be connected to your body, and it can really dramatically 296 00:20:08,760 --> 00:20:14,720 Speaker 2: change and enhance your life and the meaning in it 297 00:20:14,760 --> 00:20:16,880 Speaker 2: and the connectedness that you're able to have in it, 298 00:20:16,920 --> 00:20:19,200 Speaker 2: and the peace that you're able to have with yourself. 299 00:20:21,240 --> 00:20:24,679 Speaker 2: If able. Cold plunges can be amazing. I cold plunge 300 00:20:24,720 --> 00:20:30,119 Speaker 2: every day. It has changed my life for the better 301 00:20:30,600 --> 00:20:35,800 Speaker 2: in ways that I'm still kind of unpacking and understanding. Sauna, infrared, sauna, 302 00:20:36,040 --> 00:20:41,520 Speaker 2: warm bath, Taking opportunities to just touch and feel your 303 00:20:41,520 --> 00:20:45,560 Speaker 2: own body, giving yourself a hug, but being very present 304 00:20:45,640 --> 00:20:49,520 Speaker 2: with your physical reality can be very important and powerful 305 00:20:49,680 --> 00:20:53,800 Speaker 2: for healing and regulating your nervous system. The foods that 306 00:20:53,840 --> 00:20:56,240 Speaker 2: you eat can really help with that too, and we 307 00:20:56,320 --> 00:20:58,960 Speaker 2: have a couple episodes that could be supportive for that 308 00:20:59,040 --> 00:21:01,600 Speaker 2: on the podcast where talking a little bit more about nutrition, 309 00:21:02,240 --> 00:21:05,960 Speaker 2: but the foods that you eat, making more nourishing choices 310 00:21:06,000 --> 00:21:08,679 Speaker 2: for your life, taking time to do some research there. 311 00:21:09,400 --> 00:21:13,200 Speaker 2: Everything that we seek to learn or do in our 312 00:21:13,280 --> 00:21:19,920 Speaker 2: lives really rides and lives on how active and how 313 00:21:19,960 --> 00:21:25,000 Speaker 2: present and how participatory we are willing to be with 314 00:21:25,119 --> 00:21:27,960 Speaker 2: our process and with our lives. So it's very often 315 00:21:27,960 --> 00:21:32,640 Speaker 2: as slow unfolding and it does require you. Sometimes even 316 00:21:32,680 --> 00:21:35,280 Speaker 2: that can feel triggering, especially if you have been taking 317 00:21:35,320 --> 00:21:37,800 Speaker 2: care of you your whole life or didn't have people 318 00:21:37,840 --> 00:21:40,840 Speaker 2: in your life that came in to support you in 319 00:21:40,880 --> 00:21:44,560 Speaker 2: the times that you needed it. There can be a 320 00:21:44,640 --> 00:21:48,480 Speaker 2: desire to reject doing that for oneself. So if that's 321 00:21:48,560 --> 00:21:50,600 Speaker 2: present for you, just notice it and know that there 322 00:21:50,680 --> 00:21:53,760 Speaker 2: is another option. There is another choice that you could 323 00:21:53,760 --> 00:21:58,840 Speaker 2: potentially make. But spend time researching that. Really carve out 324 00:21:58,920 --> 00:22:05,040 Speaker 2: time to keep the TV off, to not get distracted 325 00:22:05,040 --> 00:22:08,320 Speaker 2: by other things, and say, for five minutes a day, 326 00:22:08,760 --> 00:22:11,679 Speaker 2: for ten minutes a day, for thirty minutes a day, 327 00:22:11,720 --> 00:22:14,719 Speaker 2: for an hour a day, I'm going to research and 328 00:22:14,880 --> 00:22:18,040 Speaker 2: find ways to meet my needs. We're in a time 329 00:22:18,080 --> 00:22:22,160 Speaker 2: that's really powerful because a lot of experts are sharing 330 00:22:22,200 --> 00:22:26,800 Speaker 2: their information and very easy to digest in accessible ways, 331 00:22:27,200 --> 00:22:29,240 Speaker 2: but you do have to take your time to look. 332 00:22:29,600 --> 00:22:33,119 Speaker 2: So spending some time and you know, maybe look healing 333 00:22:33,200 --> 00:22:37,639 Speaker 2: nervous system. Healing nervous system from trauma? How does the 334 00:22:37,720 --> 00:22:42,320 Speaker 2: vegus nerve work? Those prompts can really on Google lead 335 00:22:42,400 --> 00:22:45,080 Speaker 2: you to some very important and life changing work that 336 00:22:45,080 --> 00:22:48,359 Speaker 2: could really really help support you. So I hope that helps. 337 00:22:49,320 --> 00:22:53,920 Speaker 2: Let's look into another question deeply. 338 00:22:54,600 --> 00:22:56,639 Speaker 1: Wow. 339 00:22:57,760 --> 00:23:01,679 Speaker 2: So a question I got from my is how do 340 00:23:01,720 --> 00:23:06,959 Speaker 2: you let go of devastating heartbreak and betrayal as a 341 00:23:07,040 --> 00:23:14,720 Speaker 2: highly sensitive EmPATH? Thank you for this question. I think 342 00:23:14,720 --> 00:23:17,040 Speaker 2: we all need this question because whether or not that 343 00:23:17,200 --> 00:23:21,000 Speaker 2: is a devastating heartbreak from a love or an intimate 344 00:23:21,040 --> 00:23:24,439 Speaker 2: relationship or a family member or friend, or whether that 345 00:23:24,600 --> 00:23:28,920 Speaker 2: is being present to this moment in time and aware 346 00:23:29,080 --> 00:23:33,200 Speaker 2: of all the devastation and challenge that happens all around us. 347 00:23:33,760 --> 00:23:36,760 Speaker 2: There is a lot of heartbreak to go around in 348 00:23:36,800 --> 00:23:41,360 Speaker 2: this lifetime, and none of us will make it out 349 00:23:41,400 --> 00:23:45,560 Speaker 2: of this world without having a taste of it. Whether 350 00:23:45,600 --> 00:23:49,200 Speaker 2: that is our own or what we're observing, we will 351 00:23:49,240 --> 00:23:53,840 Speaker 2: feel it to some degree. A way to let go 352 00:23:54,640 --> 00:24:00,359 Speaker 2: of a devastating heartbreak or betrayal as an en path, 353 00:24:00,400 --> 00:24:04,920 Speaker 2: as a highly sensitive and in general, is to begin 354 00:24:05,440 --> 00:24:11,560 Speaker 2: to come into your own awareness of yourself, what your 355 00:24:11,920 --> 00:24:18,160 Speaker 2: real needs really deeply are and any areas of your 356 00:24:18,240 --> 00:24:22,040 Speaker 2: life where you may have minimized or put yourself in 357 00:24:22,119 --> 00:24:28,400 Speaker 2: a secondary role to where you were cut off from 358 00:24:28,440 --> 00:24:31,000 Speaker 2: ways to meet your needs and ways to connect with 359 00:24:31,040 --> 00:24:36,159 Speaker 2: your intuition. I will say that a very kind of 360 00:24:41,840 --> 00:24:45,520 Speaker 2: soft way to be with that, if that's present for you, 361 00:24:46,720 --> 00:24:55,240 Speaker 2: is to begin to really, really truly cloak yourself in 362 00:24:55,359 --> 00:24:59,040 Speaker 2: self care. I don't want to say that in a 363 00:24:59,040 --> 00:25:02,160 Speaker 2: way that it seems ami, because some of these heartbreaks 364 00:25:02,160 --> 00:25:05,240 Speaker 2: can be utterly profound and they are karmic and they 365 00:25:05,280 --> 00:25:09,640 Speaker 2: are our spiritual curriculum in a big way. But self care, 366 00:25:09,760 --> 00:25:12,080 Speaker 2: as you know, if you listen to this show, it's 367 00:25:12,200 --> 00:25:20,560 Speaker 2: not just about anything trivial. It's not just about you know, luxury, 368 00:25:20,640 --> 00:25:25,920 Speaker 2: it's not you know, it's not silly, it's real. Caring 369 00:25:26,000 --> 00:25:30,600 Speaker 2: for yourself means caring about yourself a little bit more 370 00:25:31,040 --> 00:25:34,159 Speaker 2: and connecting to other people that can help support you 371 00:25:34,480 --> 00:25:39,159 Speaker 2: and care for you as well. So boundaries. Taking time 372 00:25:39,400 --> 00:25:44,160 Speaker 2: to heal, feeding yourself, your heart, your brain, your physical, 373 00:25:44,200 --> 00:25:52,160 Speaker 2: mouth and belly, your spirit, nourishing things, eat more nourishing foods. 374 00:25:52,440 --> 00:25:56,879 Speaker 2: Take time to move your body, take time to be inspired, 375 00:25:57,760 --> 00:26:01,720 Speaker 2: take time to let yourself feel what you feel. Don't 376 00:26:01,760 --> 00:26:05,919 Speaker 2: bypass the anger of a betrayaler, heartbreak, don't bypass the 377 00:26:06,040 --> 00:26:09,520 Speaker 2: sadness of it. Be willing to bear witness to it all. 378 00:26:09,720 --> 00:26:13,480 Speaker 2: Sometimes when you feel that depression creeping in, you want 379 00:26:13,480 --> 00:26:16,560 Speaker 2: to run from it. Now again, if you're listening to 380 00:26:16,960 --> 00:26:21,239 Speaker 2: this episode, I trust that you will also know what 381 00:26:21,320 --> 00:26:25,800 Speaker 2: your personal mental and emotional and physical health needs are 382 00:26:26,680 --> 00:26:29,600 Speaker 2: and if you need to be connected to a doctor, 383 00:26:30,600 --> 00:26:34,159 Speaker 2: I really encourage you to seek that out. Some things 384 00:26:34,280 --> 00:26:37,760 Speaker 2: are depression and the way that it's a natural way 385 00:26:37,760 --> 00:26:42,480 Speaker 2: to feel depression like something hurting you. There are other 386 00:26:42,560 --> 00:26:46,320 Speaker 2: things that are clinical depression or depression that could really 387 00:26:46,480 --> 00:26:50,240 Speaker 2: use the lens of an expert. So that is something 388 00:26:50,320 --> 00:26:52,560 Speaker 2: I want you to be aware of and connect to 389 00:26:52,680 --> 00:26:57,080 Speaker 2: as you evaluate where this answer lands and your understanding 390 00:26:57,119 --> 00:27:02,159 Speaker 2: of it. But a way to really begin is to 391 00:27:02,240 --> 00:27:06,199 Speaker 2: carve out time to let yourself feel it. Do not 392 00:27:06,560 --> 00:27:11,399 Speaker 2: rush into positivity. Do not rush into if this question 393 00:27:11,480 --> 00:27:15,400 Speaker 2: is related, especially to something more intimate and romantic, it's 394 00:27:15,480 --> 00:27:19,320 Speaker 2: not about you know, getting under somebody new or dialing 395 00:27:19,359 --> 00:27:22,000 Speaker 2: your sexy all the way up, and all of that 396 00:27:22,040 --> 00:27:25,480 Speaker 2: will come. All of that will come. There's time for that. 397 00:27:26,520 --> 00:27:30,280 Speaker 2: But let yourself feel sad, let yourself feel confused, let 398 00:27:30,320 --> 00:27:33,919 Speaker 2: yourself get pissed. If you need a scream, if you 399 00:27:33,960 --> 00:27:37,040 Speaker 2: need to yell, do it, find a safe space for that. 400 00:27:37,600 --> 00:27:42,440 Speaker 2: If you need to weep, please do it. It is 401 00:27:42,480 --> 00:27:47,680 Speaker 2: not weak. It is necessary. Our bodies long to release 402 00:27:48,200 --> 00:27:51,920 Speaker 2: stored emotions, and if we bypass it, to just read 403 00:27:52,040 --> 00:27:55,800 Speaker 2: positive sayings kind of heal our brain around it, or 404 00:27:55,840 --> 00:27:58,480 Speaker 2: find a way to compartmentalize whatever this herd or portrayal 405 00:27:58,600 --> 00:28:01,399 Speaker 2: is so that we can keep moving. You will always 406 00:28:01,480 --> 00:28:03,560 Speaker 2: have to pay the cost for it. You'll always have 407 00:28:03,640 --> 00:28:06,239 Speaker 2: to pay the price, will always have to feel it 408 00:28:06,480 --> 00:28:09,400 Speaker 2: before it can truly leave us. And the more time 409 00:28:09,440 --> 00:28:12,440 Speaker 2: we spend not doing that, we just develop a lot 410 00:28:12,440 --> 00:28:16,840 Speaker 2: of coping mechanisms that can sometimes calcify and become our 411 00:28:16,880 --> 00:28:20,720 Speaker 2: identity and personality. And then we'll never have the experiences 412 00:28:20,760 --> 00:28:24,280 Speaker 2: that we crave or we long for because we just 413 00:28:24,280 --> 00:28:27,440 Speaker 2: didn't take the time to clear the way for them, 414 00:28:27,520 --> 00:28:31,280 Speaker 2: to clear the path. So be with yourself in this time, 415 00:28:31,600 --> 00:28:34,159 Speaker 2: allow yourself to look at all the dimension of it, 416 00:28:34,200 --> 00:28:36,920 Speaker 2: whatever that is for each of us uniquely and individually. 417 00:28:37,680 --> 00:28:42,160 Speaker 2: Find safe spaces where you can talk. Sometimes and you'll 418 00:28:42,200 --> 00:28:47,360 Speaker 2: notice this when you go through sometimes profound disappointment and betrayal. 419 00:28:48,600 --> 00:28:51,600 Speaker 2: You'll notice that not all of the relationships in your 420 00:28:51,640 --> 00:28:55,400 Speaker 2: life can hold conversations around that. Now, whether that means 421 00:28:55,480 --> 00:28:57,760 Speaker 2: you need all new friends or not, you'll figure that out. 422 00:28:57,800 --> 00:29:00,800 Speaker 2: You'll decide for yourself once you set your boundary. But 423 00:29:00,880 --> 00:29:05,720 Speaker 2: there might be opportunity. There might be opportunity to go 424 00:29:05,920 --> 00:29:10,240 Speaker 2: deeper with fewer to also seek out a therapist or 425 00:29:10,280 --> 00:29:13,320 Speaker 2: group therapy can be incredibly powerful when you get to 426 00:29:13,400 --> 00:29:17,640 Speaker 2: hear that sometimes things that are utterly shocking and horrifying 427 00:29:17,680 --> 00:29:21,320 Speaker 2: to you have and do happen to other people, and 428 00:29:21,400 --> 00:29:24,080 Speaker 2: hearing their thought process around it, seeing if there are 429 00:29:24,080 --> 00:29:29,080 Speaker 2: any shared patterns and themes that started in childhood. Taking 430 00:29:29,160 --> 00:29:36,360 Speaker 2: time to really observe and investigate any core wounding. You know, 431 00:29:37,320 --> 00:29:40,880 Speaker 2: this feeling that you're feeling. Has it happened before? If 432 00:29:40,960 --> 00:29:45,480 Speaker 2: it has, when did it happen before that time? If 433 00:29:45,520 --> 00:29:49,720 Speaker 2: it has, when, how with who? Very often we can 434 00:29:50,160 --> 00:29:54,000 Speaker 2: walk ourselves back to whatever that original wound is, and 435 00:29:54,080 --> 00:29:57,360 Speaker 2: once we connect to that original wound and heal that wound, 436 00:29:57,840 --> 00:30:02,000 Speaker 2: that very often naturally extends healing into every other time 437 00:30:02,080 --> 00:30:06,960 Speaker 2: that happened after that point, and there does create a 438 00:30:07,000 --> 00:30:10,760 Speaker 2: pathway of ease with that when you notice the original wound, 439 00:30:10,800 --> 00:30:14,960 Speaker 2: When you nourish, heal, and continue to accept and support 440 00:30:15,000 --> 00:30:19,920 Speaker 2: that original wound, it tends to extend healing through all 441 00:30:19,920 --> 00:30:23,240 Speaker 2: the other pathways and webs that that pattern or experience 442 00:30:23,320 --> 00:30:26,480 Speaker 2: has shown up. So spend time with all of it, 443 00:30:26,560 --> 00:30:30,080 Speaker 2: bear witness to all of it. Give yourself opportunity to 444 00:30:30,120 --> 00:30:34,760 Speaker 2: be very gentle and in non judgment of yourself as 445 00:30:34,800 --> 00:30:38,680 Speaker 2: you heal, and as you explore who am I now 446 00:30:39,040 --> 00:30:41,560 Speaker 2: that that has happened to me? Who can I be? 447 00:30:42,240 --> 00:30:44,680 Speaker 2: What do I need to release? We don't want to 448 00:30:44,720 --> 00:30:48,440 Speaker 2: just pick up more bags, So be deeply present with it. 449 00:30:50,520 --> 00:30:56,360 Speaker 2: Use systems and processes and experiences that I just spoke 450 00:30:56,400 --> 00:31:03,440 Speaker 2: about as it relates to healing the nervous system as well. Meditation, 451 00:31:03,920 --> 00:31:13,560 Speaker 2: breath work, dance, ritualistic devotional experiences in your day, prayer. 452 00:31:15,200 --> 00:31:22,120 Speaker 2: Did I say meditation already? I'll say it again. Meditation, journaling, movement, 453 00:31:23,320 --> 00:31:27,400 Speaker 2: taking time to be in nature, connecting with the feeling 454 00:31:27,640 --> 00:31:29,480 Speaker 2: of the warmth of the sun on your face and 455 00:31:29,520 --> 00:31:35,400 Speaker 2: your skin, Connecting to what I call tiny joys, finding 456 00:31:35,480 --> 00:31:38,280 Speaker 2: small moments of beauty in your life and in your day, 457 00:31:39,000 --> 00:31:42,600 Speaker 2: to really support the other challenges, to even out and 458 00:31:42,640 --> 00:31:47,080 Speaker 2: harmonize with whatever challenges are present. But those tiny joys 459 00:31:47,160 --> 00:31:51,920 Speaker 2: can really save you, They can really expand you. Slowing down. 460 00:31:52,680 --> 00:31:55,960 Speaker 2: Oftentimes we want to move fast when we're in pain 461 00:31:57,280 --> 00:32:01,240 Speaker 2: because life always seems like it moves slower when we're 462 00:32:01,280 --> 00:32:05,120 Speaker 2: in pain, like it's hurting, more like we have more 463 00:32:05,200 --> 00:32:08,120 Speaker 2: time to be focused on it. But the slow down 464 00:32:08,240 --> 00:32:10,920 Speaker 2: pace is what actually blesses us and helps us. So 465 00:32:12,760 --> 00:32:17,160 Speaker 2: give yourself the opportunity to lean into that. I hope 466 00:32:17,160 --> 00:32:25,880 Speaker 2: that's helpful deeply. Well. A question that we got from 467 00:32:26,240 --> 00:32:30,440 Speaker 2: Esther is my mom pressures me to engage family that 468 00:32:30,600 --> 00:32:35,000 Speaker 2: I don't want to. I've explained myself, but she won't stop. 469 00:32:36,600 --> 00:32:40,960 Speaker 2: This is a season for boundaries, you know. I think 470 00:32:41,040 --> 00:32:44,200 Speaker 2: everyone at a certain point in their life comes to 471 00:32:44,240 --> 00:32:47,760 Speaker 2: a point where you realize, I am tired of living 472 00:32:47,880 --> 00:32:50,000 Speaker 2: based on the way other people are trying to get 473 00:32:50,000 --> 00:32:54,360 Speaker 2: me to live or living through their truth or their understanding. 474 00:32:55,040 --> 00:32:59,720 Speaker 2: So if you're noticing this and it's starting to irritate you, 475 00:33:00,120 --> 00:33:03,440 Speaker 2: good place, because this is time to investigate what do 476 00:33:03,680 --> 00:33:07,320 Speaker 2: you believe? What do you hold true what feels necessary 477 00:33:07,360 --> 00:33:11,760 Speaker 2: and important to you. And also, notice, why is it 478 00:33:11,880 --> 00:33:17,080 Speaker 2: so important if it is that I please my mother, 479 00:33:17,480 --> 00:33:19,880 Speaker 2: that I please my father, that I please whoever this 480 00:33:20,000 --> 00:33:24,360 Speaker 2: person I'm establishing as an authority figure? Is why am 481 00:33:24,440 --> 00:33:28,200 Speaker 2: I even considering what they want me to do over 482 00:33:28,240 --> 00:33:31,720 Speaker 2: what I want to do for myself? And sometimes we 483 00:33:31,840 --> 00:33:34,360 Speaker 2: draw back into you know, those systems formed in childhood, 484 00:33:34,440 --> 00:33:37,000 Speaker 2: especially as you share it to your mom. So there 485 00:33:37,000 --> 00:33:39,280 Speaker 2: are some systems that have been in place for maybe 486 00:33:39,320 --> 00:33:43,080 Speaker 2: too long. If you're writing you this message to me 487 00:33:43,240 --> 00:33:47,280 Speaker 2: and you are an adult person, you can do whatever 488 00:33:47,320 --> 00:33:51,120 Speaker 2: you want and you have the permission for that. If 489 00:33:51,160 --> 00:33:55,520 Speaker 2: you are an adult, no matter what systems happened in 490 00:33:55,560 --> 00:33:59,280 Speaker 2: your childhood that made you think you needed to constantly 491 00:33:59,320 --> 00:34:02,760 Speaker 2: seek a proof that you needed to please the authority 492 00:34:02,760 --> 00:34:06,640 Speaker 2: figure in your life, please let this be the active permission. 493 00:34:07,440 --> 00:34:12,360 Speaker 2: You can stop. You can stop, And will it piss 494 00:34:12,400 --> 00:34:19,600 Speaker 2: them off? Absolutely? Yes it will. It will? And then 495 00:34:19,680 --> 00:34:21,399 Speaker 2: what are you going to do about that? You still 496 00:34:21,440 --> 00:34:23,279 Speaker 2: don't have to please them, You still don't have to 497 00:34:23,320 --> 00:34:25,480 Speaker 2: fill that need for them. It's based on who they 498 00:34:25,520 --> 00:34:29,040 Speaker 2: are and whatever systems of belief they're choosing to adhere 499 00:34:29,080 --> 00:34:33,319 Speaker 2: to whatever performances they have going on, whatever perceptions they 500 00:34:33,320 --> 00:34:36,000 Speaker 2: have going on that they want to feed, whatever ways 501 00:34:36,040 --> 00:34:39,839 Speaker 2: they want people to think of them. Cool, I get it. 502 00:34:40,040 --> 00:34:42,960 Speaker 2: That's your life does not have to be yours. So 503 00:34:43,080 --> 00:34:46,280 Speaker 2: at any moment, you can stop and make a different choice. 504 00:34:47,160 --> 00:34:50,480 Speaker 2: And it won't be easy, but it can happen, and 505 00:34:50,520 --> 00:34:52,600 Speaker 2: once you do it enough and you get into practice 506 00:34:52,640 --> 00:34:54,680 Speaker 2: with it, it will be second nature and you'll be 507 00:34:54,719 --> 00:34:58,000 Speaker 2: able to say no without thinking twice, and that person 508 00:34:58,080 --> 00:35:01,759 Speaker 2: will have to acquiesce to what your boundary is. And 509 00:35:01,800 --> 00:35:05,520 Speaker 2: if they don't, that's another way to begin to come 510 00:35:05,520 --> 00:35:09,239 Speaker 2: into yourself and say, I either accept that, do what 511 00:35:09,320 --> 00:35:11,799 Speaker 2: I want anyway, continue to love them, but I won't 512 00:35:11,840 --> 00:35:15,080 Speaker 2: let it affect my stress levels or my internal world. 513 00:35:15,760 --> 00:35:18,239 Speaker 2: Or you get to say, and now I'm done. If 514 00:35:18,280 --> 00:35:22,680 Speaker 2: you don't respect my boundaries, if you don't actually see me, 515 00:35:23,040 --> 00:35:25,640 Speaker 2: and you only want me to make choices that make 516 00:35:25,760 --> 00:35:30,400 Speaker 2: you feel safe, that make you feel comfortable, then I 517 00:35:30,400 --> 00:35:33,600 Speaker 2: cannot and I will distance myself. It's up to you 518 00:35:33,840 --> 00:35:36,120 Speaker 2: how you want to flow with that. But the option 519 00:35:36,280 --> 00:35:39,000 Speaker 2: is yours, and the choice is on the table for 520 00:35:39,080 --> 00:35:42,200 Speaker 2: you whenever you are ready to make it. If you 521 00:35:42,239 --> 00:35:45,880 Speaker 2: are so boundaries, boundaries, boundaries, and it takes lots of practice. 522 00:35:46,400 --> 00:35:49,080 Speaker 2: But just be present with yourself because I found, especially 523 00:35:49,080 --> 00:35:54,960 Speaker 2: when it comes to establishing boundaries, the fear really is 524 00:35:55,080 --> 00:36:00,359 Speaker 2: most heavy and prevalent before you set it. Once you 525 00:36:00,400 --> 00:36:03,120 Speaker 2: set it and move through the kind of cringe around 526 00:36:03,160 --> 00:36:06,279 Speaker 2: that and give yourself the opportunity to feel uncomfortable with 527 00:36:06,440 --> 00:36:11,520 Speaker 2: even taking back the power in your life, it disappears 528 00:36:12,160 --> 00:36:15,000 Speaker 2: very fast. Just act on it more and more. The 529 00:36:15,000 --> 00:36:18,360 Speaker 2: more you do it, it's a muscle. It will work, it 530 00:36:18,360 --> 00:36:21,399 Speaker 2: will become true. And you also create space so that 531 00:36:21,480 --> 00:36:26,680 Speaker 2: more people that kind of mirror that level of boundary, 532 00:36:26,760 --> 00:36:33,160 Speaker 2: that mirror that sovereignty within themselves, that autonomy within themselves, 533 00:36:33,200 --> 00:36:37,440 Speaker 2: that internal guidance. You'll find more people like that that 534 00:36:37,520 --> 00:36:39,439 Speaker 2: will be in your life that will mirror that back 535 00:36:39,480 --> 00:36:41,800 Speaker 2: to you, that will be able to support that version 536 00:36:41,840 --> 00:36:45,200 Speaker 2: of you. So be present, Let it move slowly, it's 537 00:36:45,239 --> 00:36:48,000 Speaker 2: not going to happen in a day, and pray about it. 538 00:36:48,080 --> 00:36:51,000 Speaker 2: I believe anytime I've needed to set a new boundary, 539 00:36:51,160 --> 00:36:54,840 Speaker 2: I always say an active, present prayer with God and 540 00:36:54,880 --> 00:36:57,840 Speaker 2: with the universe that this is my intention, this is 541 00:36:57,880 --> 00:37:02,160 Speaker 2: my desire. As long as I making this intention from 542 00:37:02,200 --> 00:37:07,040 Speaker 2: a space of integrity, from a space of truth. Please 543 00:37:07,040 --> 00:37:11,440 Speaker 2: support me and making it real. God, Please give me ease, God, 544 00:37:11,480 --> 00:37:14,360 Speaker 2: cover me and grace, allow this to happen in the 545 00:37:14,400 --> 00:37:18,040 Speaker 2: twinkle of an eye. Allow this to happen with the 546 00:37:18,080 --> 00:37:23,120 Speaker 2: flow that best benefits and supports all concerned. And I 547 00:37:23,160 --> 00:37:25,760 Speaker 2: believe that whenever we do anything for the highest good, 548 00:37:25,960 --> 00:37:28,880 Speaker 2: we can call in that level of support and just say, 549 00:37:29,160 --> 00:37:31,960 Speaker 2: please allow this to be for the highest good of 550 00:37:31,960 --> 00:37:36,839 Speaker 2: all concerned, this or something better for the highest good 551 00:37:36,840 --> 00:37:39,680 Speaker 2: of all concerned. That the words of two of my 552 00:37:39,719 --> 00:37:43,799 Speaker 2: favorite teachers, doctor Ron and Mary Holnick, and using that 553 00:37:43,880 --> 00:37:47,240 Speaker 2: terminology really really has blessed my life over the years. 554 00:37:48,640 --> 00:37:52,480 Speaker 2: I have another question. This one is about me. Do 555 00:37:52,560 --> 00:37:56,640 Speaker 2: you want more children? I think I am very open 556 00:37:56,719 --> 00:38:00,239 Speaker 2: to having more children. I have an absolutely incredible five 557 00:38:00,320 --> 00:38:04,200 Speaker 2: year old son. I'm an only child. My son currently 558 00:38:04,520 --> 00:38:07,319 Speaker 2: is being raised as an only child in our house. 559 00:38:07,239 --> 00:38:07,640 Speaker 1: And. 560 00:38:09,200 --> 00:38:12,840 Speaker 2: He definitely wants siblings. Good God, he lets me know 561 00:38:13,320 --> 00:38:16,160 Speaker 2: every day. I think I'm definitely at a point now 562 00:38:16,200 --> 00:38:18,560 Speaker 2: where I am so open to having more children if 563 00:38:18,600 --> 00:38:21,799 Speaker 2: That's God's plan for my life. And I think that 564 00:38:21,840 --> 00:38:24,120 Speaker 2: if I don't have the opportunity to have more children. 565 00:38:24,160 --> 00:38:27,000 Speaker 2: I feel incredibly blessed to be the mother of my son, 566 00:38:27,120 --> 00:38:31,720 Speaker 2: and I'm just so present with that experience. But yeah, 567 00:38:31,800 --> 00:38:34,040 Speaker 2: I think I'm very open to having more children. I'd 568 00:38:34,080 --> 00:38:37,600 Speaker 2: love to have maybe two or three more at some point. 569 00:38:38,640 --> 00:38:40,680 Speaker 2: So we'll see what God has in store, We'll see 570 00:38:40,719 --> 00:38:45,760 Speaker 2: what pathway is made clear. This is a really beautiful question, 571 00:38:46,760 --> 00:38:49,320 Speaker 2: and I'm sorry the question about the children. What's up, Tatiya, 572 00:38:49,719 --> 00:38:52,520 Speaker 2: And I also have another question for Maya that I love, 573 00:38:52,560 --> 00:38:56,759 Speaker 2: which is how do you overcome loneliness as a woman. Ooh, 574 00:38:57,120 --> 00:39:00,760 Speaker 2: this is a beautiful question because with nine billion people 575 00:39:00,760 --> 00:39:06,320 Speaker 2: on this planet, there's billions of people that experience loneliness. 576 00:39:06,640 --> 00:39:10,000 Speaker 2: So I think first connecting to the understanding that that 577 00:39:10,239 --> 00:39:13,120 Speaker 2: is one of the felt parts of the experience of 578 00:39:13,120 --> 00:39:16,719 Speaker 2: being human and it's not something that you necessarily have 579 00:39:16,800 --> 00:39:19,120 Speaker 2: to run from. I know that very often loneliness is 580 00:39:19,120 --> 00:39:24,240 Speaker 2: depicted as something that's just like so decrupit like so tragic, 581 00:39:26,040 --> 00:39:28,880 Speaker 2: and sometimes that can be the case, especially depending on 582 00:39:29,440 --> 00:39:33,000 Speaker 2: what our individual lives have looked like so far. But 583 00:39:33,080 --> 00:39:38,920 Speaker 2: sometimes loneliness it's really an invitation to create space and 584 00:39:39,000 --> 00:39:42,480 Speaker 2: time to get to know yourself better and to find 585 00:39:42,520 --> 00:39:45,520 Speaker 2: ways to meet your own needs, and to find and 586 00:39:45,640 --> 00:39:49,120 Speaker 2: create delight in your life, to find and create more 587 00:39:49,160 --> 00:39:51,759 Speaker 2: self love in your life. So whenever I happen to 588 00:39:51,840 --> 00:39:55,840 Speaker 2: be in a season of loneliness, which absolutely happens, I 589 00:39:55,840 --> 00:40:00,120 Speaker 2: mean something that I think many may have connect to 590 00:40:00,200 --> 00:40:02,520 Speaker 2: do is that you can even be in a room 591 00:40:02,600 --> 00:40:05,319 Speaker 2: full of people and feel lonely. You can be in 592 00:40:05,320 --> 00:40:07,439 Speaker 2: a room with people that love you and do see 593 00:40:07,480 --> 00:40:11,040 Speaker 2: you and feel lonely. It's just one of, to me, 594 00:40:11,239 --> 00:40:14,439 Speaker 2: those deeper feelings that lets us know that something needs 595 00:40:14,440 --> 00:40:19,319 Speaker 2: our attention. So sometimes that loneliness can that need can 596 00:40:19,360 --> 00:40:23,600 Speaker 2: be met by getting creative and actively seeking out new community, 597 00:40:23,719 --> 00:40:28,440 Speaker 2: new connections, new ways to be present with others, ways 598 00:40:28,480 --> 00:40:35,040 Speaker 2: to expand in your intimate connection with others, all kind 599 00:40:35,040 --> 00:40:38,759 Speaker 2: of intimacy mental, physical, emotional, spiritual, social. But I've also 600 00:40:38,840 --> 00:40:42,759 Speaker 2: found that my seasons of loneliness end up being some 601 00:40:42,920 --> 00:40:46,120 Speaker 2: of the most profound times of my life. So whenever 602 00:40:46,160 --> 00:40:48,080 Speaker 2: I happen to be in a season that feels a 603 00:40:48,080 --> 00:40:53,560 Speaker 2: little lonely, I kind of really take stock of myself. 604 00:40:53,800 --> 00:40:57,000 Speaker 2: What's going on? What am I quote unquote missing, what 605 00:40:57,040 --> 00:41:00,640 Speaker 2: am I perceiving? Myself to be missing. What are ways 606 00:41:00,640 --> 00:41:04,520 Speaker 2: that I can kind of investigate that surrender to that. 607 00:41:05,239 --> 00:41:11,440 Speaker 2: Sometimes it's really just having the surrender and being really 608 00:41:11,480 --> 00:41:14,560 Speaker 2: honest with yourself about the fact that loneliness is the 609 00:41:14,640 --> 00:41:18,960 Speaker 2: present feeling that tends to be a word that a 610 00:41:19,000 --> 00:41:21,040 Speaker 2: lot of us want to run from because we think 611 00:41:21,080 --> 00:41:24,080 Speaker 2: it means something about us, or we think it means 612 00:41:24,080 --> 00:41:27,759 Speaker 2: that you're lacking something, or it's because you're unlovable or unworthy, 613 00:41:28,480 --> 00:41:34,480 Speaker 2: or you know, not valuable enough. But loneliness can also 614 00:41:34,560 --> 00:41:41,120 Speaker 2: be a beautiful, sometimes silent companion that challenges you and 615 00:41:41,239 --> 00:41:45,680 Speaker 2: catalyzes you to seek out deeper meaning and deeper purpose 616 00:41:46,040 --> 00:41:49,239 Speaker 2: and opportunity to get to know yourself more and to 617 00:41:49,280 --> 00:41:52,839 Speaker 2: be with yourself more deeply, So get connected with what 618 00:41:52,880 --> 00:41:56,239 Speaker 2: that word means to you. I always encourage others to 619 00:41:56,440 --> 00:42:03,359 Speaker 2: look up definitions of words lonely, loneliness and see how 620 00:42:03,440 --> 00:42:06,560 Speaker 2: much that definition is actually being felt by you, or 621 00:42:06,600 --> 00:42:10,160 Speaker 2: what definition you're giving it, What you're taking that experience 622 00:42:10,280 --> 00:42:13,040 Speaker 2: or that feeling to mean about you, what you take 623 00:42:13,040 --> 00:42:16,960 Speaker 2: it to mean about your worth, Investigate the historical context 624 00:42:17,080 --> 00:42:20,480 Speaker 2: of it. How long have you felt lonely? How often 625 00:42:20,640 --> 00:42:23,200 Speaker 2: in your life? Throughout your life have you felt lonely? 626 00:42:23,760 --> 00:42:28,239 Speaker 2: When did you first notice that feeling? Is this an 627 00:42:28,280 --> 00:42:31,480 Speaker 2: ache or loneliness from childhood? Does it connect to a 628 00:42:31,560 --> 00:42:34,560 Speaker 2: sense of not being seen by the people in your 629 00:42:34,560 --> 00:42:37,720 Speaker 2: life and in your community. And if that's the case, 630 00:42:37,800 --> 00:42:41,480 Speaker 2: there are certain pathways you might take, like seeking out 631 00:42:41,520 --> 00:42:46,360 Speaker 2: more community, talking about your childhood, investigating your childhood, finding 632 00:42:46,400 --> 00:42:53,960 Speaker 2: opportunities to cultivate a more robust relationship with the quality 633 00:42:54,080 --> 00:42:58,359 Speaker 2: with the verb of love. Noticing what is it in 634 00:42:58,400 --> 00:43:02,919 Speaker 2: you that feels lonely? Is it a lonely and an 635 00:43:02,920 --> 00:43:06,920 Speaker 2: intellectual loneliness? Are you not around enough people that you 636 00:43:06,960 --> 00:43:10,920 Speaker 2: can be your full, creative, expressive self with. Is it 637 00:43:10,960 --> 00:43:14,799 Speaker 2: a loneliness around purpose, a loneliness around what you do 638 00:43:14,880 --> 00:43:17,480 Speaker 2: and how you do it? Is it a sexual loneliness? 639 00:43:17,520 --> 00:43:21,520 Speaker 2: Are you just craving the feeling of another physical body 640 00:43:21,560 --> 00:43:25,400 Speaker 2: of having sexual expression? Is it a loneliness that relates 641 00:43:25,440 --> 00:43:29,440 Speaker 2: to the quality and the depth of friendship, of connection, 642 00:43:29,680 --> 00:43:32,719 Speaker 2: a familial relationship in your life? You know, I think 643 00:43:32,719 --> 00:43:36,239 Speaker 2: get clear on what does that lonely look like and 644 00:43:36,320 --> 00:43:39,080 Speaker 2: feel like to you in your unique life and inside 645 00:43:39,120 --> 00:43:41,120 Speaker 2: of your body, and then you can get a little 646 00:43:41,200 --> 00:43:44,120 Speaker 2: more clear on what is the need that really wants 647 00:43:44,160 --> 00:43:47,560 Speaker 2: to be seen by me right now and is there 648 00:43:47,560 --> 00:43:51,920 Speaker 2: an opportunity to meet that need more deeply? Can I 649 00:43:52,040 --> 00:43:54,560 Speaker 2: meet that need? Or should I really be seeking out 650 00:43:54,600 --> 00:43:58,399 Speaker 2: opportunities to expand my community and to get some help 651 00:43:58,440 --> 00:44:03,799 Speaker 2: There can also, especially from a short term but a 652 00:44:03,920 --> 00:44:12,720 Speaker 2: very expansive view, very often be remedied with creating pockets 653 00:44:13,120 --> 00:44:16,840 Speaker 2: and experiences to have more delight and pleasure in your life. 654 00:44:17,360 --> 00:44:20,440 Speaker 2: Whenever I'm in a season of loneliness, which sometimes happens, 655 00:44:20,480 --> 00:44:23,359 Speaker 2: and what I've noticed that for me, a lot of 656 00:44:23,400 --> 00:44:26,840 Speaker 2: loneliness starts to creep in when I'm really really busy 657 00:44:26,920 --> 00:44:30,480 Speaker 2: with work and when i just have a lot on 658 00:44:30,520 --> 00:44:33,240 Speaker 2: my plate as a mom, because those are the moments 659 00:44:33,239 --> 00:44:39,960 Speaker 2: that I'm most disconnected from that innate, spiritual essence and 660 00:44:40,040 --> 00:44:44,080 Speaker 2: yumminess of myself. If I'm too busy, if I'm overscheduled 661 00:44:44,080 --> 00:44:48,120 Speaker 2: and overprogrammed, then I don't get to be with my 662 00:44:48,239 --> 00:44:51,000 Speaker 2: innate self as much, and then I feel lonely, I 663 00:44:51,040 --> 00:44:54,680 Speaker 2: miss myself, I crave myself. When sometimes I'm in a 664 00:44:54,719 --> 00:44:57,719 Speaker 2: season as a single mom of just having a lot 665 00:44:57,760 --> 00:45:00,840 Speaker 2: more on my plate as a mother, you can feel 666 00:45:00,840 --> 00:45:04,560 Speaker 2: lonely because you're not in as many adult conversations. Your 667 00:45:04,880 --> 00:45:08,840 Speaker 2: focus is more on play, or you know your child's 668 00:45:09,480 --> 00:45:13,680 Speaker 2: needs in childhood, which can feel foreign because they're kind 669 00:45:13,719 --> 00:45:16,799 Speaker 2: of far removed from your experiences with them. And so 670 00:45:16,840 --> 00:45:19,080 Speaker 2: when I notice that, it's it's always a call to 671 00:45:19,120 --> 00:45:22,319 Speaker 2: me to say, Okay, you know what makes you light up, 672 00:45:22,440 --> 00:45:24,880 Speaker 2: So let's seek out a few more opportunities to do that. 673 00:45:25,320 --> 00:45:28,200 Speaker 2: Let's take something off your schedule, let's add something to 674 00:45:28,239 --> 00:45:31,480 Speaker 2: your schedule. So I'll usually seek out, you know, friends 675 00:45:31,480 --> 00:45:34,839 Speaker 2: in my life, or you know, I might go on 676 00:45:34,880 --> 00:45:38,160 Speaker 2: a few more have a few more romantic experiences, or 677 00:45:38,640 --> 00:45:41,399 Speaker 2: you know, different things that just let me use other 678 00:45:41,560 --> 00:45:47,120 Speaker 2: facets and other dimensions of who I am. And when 679 00:45:47,120 --> 00:45:50,960 Speaker 2: I get opportunities to be my full self, those are 680 00:45:51,000 --> 00:45:54,640 Speaker 2: the opportunities that I very rarely feel lonely, So I 681 00:45:54,680 --> 00:45:56,840 Speaker 2: look to meet that need personally in that kind of 682 00:45:56,840 --> 00:46:00,000 Speaker 2: a way. Add more beauty to your life. That always 683 00:46:00,239 --> 00:46:02,960 Speaker 2: kind of soothes any feelings of loneliness that I may 684 00:46:03,000 --> 00:46:07,800 Speaker 2: be having. Beauty and creativity deeply. 685 00:46:08,160 --> 00:46:08,399 Speaker 1: Wow. 686 00:46:11,320 --> 00:46:14,960 Speaker 2: Another beautiful question that I have from Dominique is what 687 00:46:15,040 --> 00:46:17,640 Speaker 2: are some healing methods I could use to reinforce my 688 00:46:17,680 --> 00:46:20,520 Speaker 2: self worth. I love this question, so a lot of 689 00:46:20,560 --> 00:46:23,120 Speaker 2: what that I have shared so far in answering these 690 00:46:23,200 --> 00:46:28,600 Speaker 2: questions on this show actually fit really beautifully and seamlessly 691 00:46:28,760 --> 00:46:32,960 Speaker 2: and powerfully into that question. We tend to feel a 692 00:46:33,080 --> 00:46:38,120 Speaker 2: lack of self worth whenever we are disconnected from the 693 00:46:38,120 --> 00:46:41,360 Speaker 2: core of who we are, when we're disconnected from our truth, 694 00:46:41,520 --> 00:46:46,040 Speaker 2: from our authenticity, from our innate essence, from our gifts, 695 00:46:46,040 --> 00:46:49,000 Speaker 2: from our purpose, even whether or not you feel that 696 00:46:49,040 --> 00:46:51,719 Speaker 2: you have you know, identified your purpose or not, which 697 00:46:51,800 --> 00:46:53,920 Speaker 2: I have a few episodes on that and a few 698 00:46:53,960 --> 00:46:56,319 Speaker 2: more conversations actually I want to have around that. But 699 00:46:59,280 --> 00:47:04,480 Speaker 2: our worth is inherent. You are worthy simply because you exist, 700 00:47:05,200 --> 00:47:08,759 Speaker 2: period point blank. So the worth is there, whether or 701 00:47:08,800 --> 00:47:11,640 Speaker 2: not we are able to notice and engage with and 702 00:47:11,760 --> 00:47:15,520 Speaker 2: really appreciate the worth, you know, that's the part that 703 00:47:15,560 --> 00:47:19,400 Speaker 2: we can get creative with. So if you're not feeling 704 00:47:20,920 --> 00:47:26,440 Speaker 2: as innately worthy for being yourself, seek out more opportunities 705 00:47:26,480 --> 00:47:30,520 Speaker 2: to be yourself, to figure that piece out. What are 706 00:47:30,560 --> 00:47:35,360 Speaker 2: your likes and dislikes. Disengage from whatever the zeitgeist of 707 00:47:35,400 --> 00:47:38,600 Speaker 2: the time is, whatever the trend of the time is, 708 00:47:38,719 --> 00:47:43,120 Speaker 2: whatever is being touted and hailed as what's worthy or 709 00:47:43,239 --> 00:47:46,200 Speaker 2: valuable of this moment in time. You know, we're coming 710 00:47:46,239 --> 00:47:52,279 Speaker 2: out of a huge decade where what was deemed by 711 00:47:52,400 --> 00:47:56,800 Speaker 2: society and civilization is worthy was a lot of surface 712 00:47:56,960 --> 00:48:00,400 Speaker 2: level stuff that actually doesn't mean anything. A lot of 713 00:48:00,440 --> 00:48:04,720 Speaker 2: it was rooted in hustle culture and productivity, in self promotion, 714 00:48:05,239 --> 00:48:08,640 Speaker 2: in worldly validation. A lot of it was rooted in 715 00:48:08,920 --> 00:48:11,919 Speaker 2: our bodies. What does your body's shape look like? How 716 00:48:12,000 --> 00:48:13,800 Speaker 2: you know? How do you do your makeup? How do 717 00:48:13,840 --> 00:48:16,440 Speaker 2: you do your hair? How do you position yourself on 718 00:48:16,480 --> 00:48:19,880 Speaker 2: the gram? How are you perceived? How many photoshoots are 719 00:48:19,920 --> 00:48:23,520 Speaker 2: you doing? Right? Like? Let society tell it. And that's 720 00:48:23,640 --> 00:48:26,399 Speaker 2: what where you find worth in the last ten years. 721 00:48:26,440 --> 00:48:28,760 Speaker 2: And of course that's ridiculous, it's not true at all, 722 00:48:29,360 --> 00:48:32,839 Speaker 2: And it's very slowly now beginning to you know, we're 723 00:48:34,080 --> 00:48:38,000 Speaker 2: unweaving ourselves from that. So first, what does worth mean 724 00:48:38,080 --> 00:48:41,719 Speaker 2: to you? What is what does worth mean to you? How? 725 00:48:41,800 --> 00:48:45,040 Speaker 2: What would make you feel worthy? How are you measuring 726 00:48:45,239 --> 00:48:48,520 Speaker 2: your worth? When you get clear on the containers that 727 00:48:48,560 --> 00:48:50,799 Speaker 2: you hold your worth within, the structures that are in 728 00:48:50,840 --> 00:48:54,160 Speaker 2: place that allow you to see yourself as worthy or not, 729 00:48:54,840 --> 00:48:58,600 Speaker 2: then you get to get really really creative with that curiosity, 730 00:48:59,200 --> 00:49:02,399 Speaker 2: So lean in to your understanding of worth with curiosity, 731 00:49:02,680 --> 00:49:06,000 Speaker 2: remove judgment, try to come into a place of neutrality. 732 00:49:06,480 --> 00:49:09,520 Speaker 2: Notice if there are any original wounds that have kept 733 00:49:09,560 --> 00:49:11,920 Speaker 2: you from your innate sense of worth, whether that was 734 00:49:12,000 --> 00:49:15,799 Speaker 2: programming that was put into you in childhood experiences, you've 735 00:49:15,840 --> 00:49:19,760 Speaker 2: had trauma, ways that you've been treated or received by others, 736 00:49:20,239 --> 00:49:24,360 Speaker 2: And again, bring that back into your own awareness and say, 737 00:49:24,600 --> 00:49:27,680 Speaker 2: is any of that true? Does any of that actually 738 00:49:27,719 --> 00:49:30,560 Speaker 2: make me worthy? And who said so? And why do 739 00:49:30,640 --> 00:49:34,360 Speaker 2: I measure my worth in that way? Say it with grace, 740 00:49:34,719 --> 00:49:40,040 Speaker 2: say it with gentleness, say it with neutrality, remove judgment 741 00:49:40,080 --> 00:49:44,799 Speaker 2: from it, but be honest with yourself. Do you feel 742 00:49:44,800 --> 00:49:47,520 Speaker 2: disconnected from your worth because you're comparing it to what 743 00:49:47,800 --> 00:49:51,000 Speaker 2: you are projecting as the worth of another? And then 744 00:49:51,040 --> 00:49:55,240 Speaker 2: you can really come in with some creativity, with some beauty, 745 00:49:55,680 --> 00:49:59,840 Speaker 2: with some intention, with some perspective, and see and uncover 746 00:50:00,120 --> 00:50:02,920 Speaker 2: the real truth of who you are and your worth. 747 00:50:03,480 --> 00:50:05,760 Speaker 2: And the more you do practices like I've been sharing 748 00:50:05,760 --> 00:50:10,200 Speaker 2: through this episode, like getting present, getting still, connecting to meditation, 749 00:50:10,360 --> 00:50:17,960 Speaker 2: connecting to breath work, connecting to nature, connecting to greater understandings, 750 00:50:18,120 --> 00:50:21,759 Speaker 2: of what is joyful and valuable that are not just 751 00:50:21,800 --> 00:50:24,160 Speaker 2: connected to what you see on Instagram or what other 752 00:50:24,200 --> 00:50:28,880 Speaker 2: people are doing. The radiance of your worth has a 753 00:50:29,000 --> 00:50:35,640 Speaker 2: chance to grow and expand and permeate your life in 754 00:50:35,719 --> 00:50:40,839 Speaker 2: ways that you cannot even fathom. Even connecting to a 755 00:50:41,080 --> 00:50:45,280 Speaker 2: beautiful affirmative practice like looking at yourself in the mirror, 756 00:50:46,000 --> 00:50:49,000 Speaker 2: looking in your own eyes, especially on the days that 757 00:50:49,040 --> 00:50:55,719 Speaker 2: you don't want to, and just witnessing yourself beholding yourself 758 00:50:56,160 --> 00:51:01,840 Speaker 2: with your eyes and not looking away. That grows worth 759 00:51:02,600 --> 00:51:07,200 Speaker 2: Saying affirmative statements to yourself some as simply as I 760 00:51:07,239 --> 00:51:11,279 Speaker 2: am worthy, I am worth it, even if you don't 761 00:51:11,280 --> 00:51:14,640 Speaker 2: feel connected to what a definition of that means, looking 762 00:51:14,680 --> 00:51:17,920 Speaker 2: at yourself and saying it over again, that's word magic 763 00:51:18,320 --> 00:51:21,760 Speaker 2: and unlock something in you. It will loosen and shift 764 00:51:22,200 --> 00:51:24,719 Speaker 2: and remove residue that has been in your heart and 765 00:51:24,760 --> 00:51:27,120 Speaker 2: in your eyes for far too long. It will do 766 00:51:27,239 --> 00:51:32,600 Speaker 2: it or connecting with maybe a affirmation that is a 767 00:51:32,640 --> 00:51:36,719 Speaker 2: lot more bespoke to your unique experience and needs. And 768 00:51:36,760 --> 00:51:39,719 Speaker 2: I do have an episode on that I believe a 769 00:51:39,840 --> 00:51:43,440 Speaker 2: few seasons back on affirmations, but one that I will 770 00:51:43,480 --> 00:51:45,400 Speaker 2: share with you in this moment and extend to you 771 00:51:46,200 --> 00:51:50,000 Speaker 2: that I wrote for myself some years ago, is I 772 00:51:50,040 --> 00:51:54,080 Speaker 2: am a precious child of God living in the mastery 773 00:51:54,640 --> 00:52:01,279 Speaker 2: of my most loving and authentic self, exercising jol discipline 774 00:52:01,800 --> 00:52:10,840 Speaker 2: and leading from my soul's center. That affirmation has grown 775 00:52:10,880 --> 00:52:14,120 Speaker 2: miracles in my life. And it's something that I would 776 00:52:14,200 --> 00:52:17,239 Speaker 2: say to myself, looking myself in the eyes, over and 777 00:52:17,280 --> 00:52:20,920 Speaker 2: over and over again. It was something that was always true, 778 00:52:21,120 --> 00:52:25,319 Speaker 2: but by repeating it over and over again, I was 779 00:52:25,440 --> 00:52:28,480 Speaker 2: able to surrender to the truth of it, which allowed 780 00:52:28,520 --> 00:52:31,279 Speaker 2: me to actually feel that truth in my life, which 781 00:52:31,320 --> 00:52:34,480 Speaker 2: then allowed me to live that truth and for everyone 782 00:52:34,520 --> 00:52:38,239 Speaker 2: else to see that truth within me. So I hope 783 00:52:38,239 --> 00:52:44,440 Speaker 2: that's helpful, and we'll do one more question. Let's see. Oh. 784 00:52:44,480 --> 00:52:48,000 Speaker 2: I love this question, So Julius asked me. The question 785 00:52:48,120 --> 00:52:51,400 Speaker 2: is when was the last time, if at all, you 786 00:52:51,520 --> 00:52:55,160 Speaker 2: felt meditation wasn't as effective as you needed it to be. 787 00:52:55,760 --> 00:52:57,800 Speaker 2: I love this question because I think one of the 788 00:52:57,840 --> 00:53:02,600 Speaker 2: biggest misconceptions about connecting to a daily practice, a spiritual practice, 789 00:53:02,640 --> 00:53:05,799 Speaker 2: and especially a meditative practice, is that you start doing 790 00:53:05,880 --> 00:53:10,640 Speaker 2: it and then life becomes perfect. It's all puppies and 791 00:53:10,719 --> 00:53:15,520 Speaker 2: unicorns from there, and rainbows and yes, that is true sometimes, 792 00:53:15,560 --> 00:53:18,960 Speaker 2: but no, the challenges of life, sometimes, the monotony of life, 793 00:53:20,600 --> 00:53:23,760 Speaker 2: it's just the really reality of being alive. So I think, first, 794 00:53:23,880 --> 00:53:26,520 Speaker 2: I'm an acceptance of the fact that life doesn't have 795 00:53:26,600 --> 00:53:29,600 Speaker 2: to feel good all the time to be worth living it. 796 00:53:30,719 --> 00:53:32,839 Speaker 2: And I'm an acceptance of the fact that every day 797 00:53:32,880 --> 00:53:34,600 Speaker 2: is going to be a little bit different based on 798 00:53:34,640 --> 00:53:37,080 Speaker 2: the unique chemistry of where I am in my life 799 00:53:37,520 --> 00:53:41,000 Speaker 2: and where I am in my world, my personal world, 800 00:53:41,080 --> 00:53:44,479 Speaker 2: and the greater world around us. So sometimes I still 801 00:53:44,520 --> 00:53:47,000 Speaker 2: get frustrated in meditation, or I'll get a little bored 802 00:53:47,080 --> 00:53:49,640 Speaker 2: or a little restless, and that's what I need. That's 803 00:53:49,680 --> 00:53:51,359 Speaker 2: when I usually know that I need to carve out 804 00:53:51,440 --> 00:53:54,920 Speaker 2: more time for it, and so I'll try to create 805 00:53:54,960 --> 00:53:58,640 Speaker 2: more pockets to do it more and more intentionally. I 806 00:53:58,640 --> 00:54:01,320 Speaker 2: also say, I like to get creative with my meditation. 807 00:54:01,480 --> 00:54:04,200 Speaker 2: So I've been meditating for over ten years now, and 808 00:54:04,719 --> 00:54:07,000 Speaker 2: when I first began, you know, I really kind of 809 00:54:07,040 --> 00:54:09,279 Speaker 2: started with five minutes a day. Then I moved up 810 00:54:09,320 --> 00:54:11,200 Speaker 2: to twenty, then to thirty, then to an hour, and 811 00:54:11,200 --> 00:54:13,080 Speaker 2: then sometimes I'll be in seasons where I do two 812 00:54:13,120 --> 00:54:15,719 Speaker 2: hours of meditation a day, which is a little bit 813 00:54:15,719 --> 00:54:20,000 Speaker 2: more of an advanced practice, but it's incredibly, incredibly powerful 814 00:54:20,080 --> 00:54:24,640 Speaker 2: and nourishing for me in my life. Whenever I feel 815 00:54:24,840 --> 00:54:30,640 Speaker 2: like my meditation isn't sinking me in as deeply or 816 00:54:30,680 --> 00:54:34,000 Speaker 2: I don't feel as regulated or rejuvenated with when I finish, 817 00:54:34,400 --> 00:54:36,680 Speaker 2: I look to see, One, do I need to do 818 00:54:36,719 --> 00:54:39,360 Speaker 2: it for more time? Two? Do I want to change 819 00:54:39,400 --> 00:54:42,080 Speaker 2: the location that I do it in? Is there something 820 00:54:42,360 --> 00:54:44,120 Speaker 2: in the area that I happen to be in that 821 00:54:44,280 --> 00:54:47,200 Speaker 2: is maybe holding charge for me or not feeling as 822 00:54:48,080 --> 00:54:52,200 Speaker 2: easeful for this experience of meditating and meditating you need 823 00:54:52,239 --> 00:54:57,879 Speaker 2: to be able to come into deep relaxation. You need 824 00:54:57,920 --> 00:55:02,080 Speaker 2: to let your body come down, your shoulder to really relax, 825 00:55:02,200 --> 00:55:05,480 Speaker 2: your jaw to relax. So maybe changing the environment you're 826 00:55:05,520 --> 00:55:08,880 Speaker 2: in can do that. Maybe changing the scent that's present, 827 00:55:09,840 --> 00:55:12,440 Speaker 2: you know, observe. Is there a different point in your 828 00:55:12,520 --> 00:55:14,840 Speaker 2: day that maybe you want to do meditation. If you 829 00:55:14,840 --> 00:55:17,120 Speaker 2: do it in the morning, maybe for a little bit, 830 00:55:17,160 --> 00:55:18,799 Speaker 2: switch it up, do it in the afternoon. If you 831 00:55:18,840 --> 00:55:20,480 Speaker 2: do it in the afternoon, switch it up, do it 832 00:55:20,520 --> 00:55:23,120 Speaker 2: in the morning, maybe do it in the evening. Practice 833 00:55:23,160 --> 00:55:28,840 Speaker 2: Another style of meditation test out a guided meditation, which 834 00:55:28,960 --> 00:55:31,000 Speaker 2: you know. Of course, I have to say the choper 835 00:55:31,000 --> 00:55:33,120 Speaker 2: app has some of the best ones. You can meditate 836 00:55:33,160 --> 00:55:36,440 Speaker 2: with me every day on there, or do a Mantha 837 00:55:36,480 --> 00:55:42,920 Speaker 2: based meditation. Get creative with it. Creativity is always the cure. 838 00:55:43,920 --> 00:55:47,200 Speaker 2: Get creative with your practice. You might want to bring 839 00:55:47,239 --> 00:55:50,600 Speaker 2: in a different style of breathwork pranayama. You might want 840 00:55:50,600 --> 00:55:54,120 Speaker 2: to bring in some maudras, which are specific hand placements. 841 00:55:54,200 --> 00:55:57,160 Speaker 2: Very often we see the placement that is our index 842 00:55:57,239 --> 00:56:00,560 Speaker 2: and our thumb kind of just point it together and 843 00:56:00,680 --> 00:56:03,680 Speaker 2: the other three fingers of ours kind of in the 844 00:56:03,760 --> 00:56:07,759 Speaker 2: number three next to it, and that's beautiful mudra. But 845 00:56:07,960 --> 00:56:09,880 Speaker 2: maybe you want to switch it up, and maybe you 846 00:56:09,920 --> 00:56:12,440 Speaker 2: want to do one that you can do over your womb, 847 00:56:12,920 --> 00:56:15,719 Speaker 2: or you want to connect all of your fingertips, and 848 00:56:15,760 --> 00:56:18,800 Speaker 2: again that is a term, you know. Don't just clean 849 00:56:19,040 --> 00:56:21,960 Speaker 2: all of the information you need from this answer. Take 850 00:56:22,000 --> 00:56:29,120 Speaker 2: a moment and google meditation, moodrus, m u d raes, moodras. 851 00:56:29,320 --> 00:56:32,680 Speaker 2: Those are different hand postures that you can use to 852 00:56:32,719 --> 00:56:37,680 Speaker 2: activate different energy within your body. Google different meditation positions. 853 00:56:38,080 --> 00:56:40,319 Speaker 2: You might not want to sit cross legged. You might 854 00:56:40,480 --> 00:56:43,200 Speaker 2: perhaps want to try a bended knee style of meditation 855 00:56:43,760 --> 00:56:47,120 Speaker 2: or laying down or changing the positioning of your body. 856 00:56:47,400 --> 00:56:50,239 Speaker 2: But there's a lot of ways to get creative with meditation. 857 00:56:51,080 --> 00:56:54,359 Speaker 2: The core of it is stillness and silence, but there 858 00:56:54,400 --> 00:56:56,440 Speaker 2: is a lot we can play around with to make 859 00:56:56,480 --> 00:56:58,920 Speaker 2: it a little more active and dynamic in our lives 860 00:56:59,320 --> 00:57:02,799 Speaker 2: or a little slow, lower and more present and nourishing 861 00:57:02,960 --> 00:57:05,799 Speaker 2: in our lives. So get creative and have some fun 862 00:57:05,840 --> 00:57:08,440 Speaker 2: with it. We are at our time. I hope that 863 00:57:08,600 --> 00:57:13,200 Speaker 2: these questions were useful. I hope that they're meaningful. And again, 864 00:57:13,719 --> 00:57:19,360 Speaker 2: you are your own guru, So continue seeking. Take the 865 00:57:19,400 --> 00:57:22,040 Speaker 2: things that I shared, some of them will fit, and 866 00:57:22,080 --> 00:57:26,560 Speaker 2: then spend some time being your own active researcher and investigator, 867 00:57:27,000 --> 00:57:30,880 Speaker 2: and look for experts in the spaces that you're interested in. 868 00:57:31,000 --> 00:57:33,960 Speaker 2: Look for people that have embodied the work that they teach. 869 00:57:34,280 --> 00:57:37,440 Speaker 2: Don't just look for tips and tricks and hacks. That 870 00:57:37,560 --> 00:57:40,440 Speaker 2: is not how you change, that's not how you transform. 871 00:57:40,840 --> 00:57:45,400 Speaker 2: It just isn't. It's slower pace, it's long term embodyment. 872 00:57:45,520 --> 00:57:48,720 Speaker 2: It's metabolizing the information and bringing it into your body. 873 00:57:49,240 --> 00:57:52,320 Speaker 2: So look for teachers and guides on your path that 874 00:57:52,360 --> 00:57:57,040 Speaker 2: can really reflect that. Do their lives look like the 875 00:57:57,080 --> 00:57:59,640 Speaker 2: totality of the work they say they do on themselves 876 00:58:00,680 --> 00:58:03,560 Speaker 2: and study with them, read their works, and then also 877 00:58:03,640 --> 00:58:06,920 Speaker 2: see with your own guidance and intuition what feels true 878 00:58:07,000 --> 00:58:09,960 Speaker 2: for you, what does your body want? If you take 879 00:58:10,040 --> 00:58:11,919 Speaker 2: enough time to slow down and ask it, it will 880 00:58:11,920 --> 00:58:15,360 Speaker 2: give you an answer, and take the opportunity to listen 881 00:58:15,440 --> 00:58:18,760 Speaker 2: when it does. We'll connect next episode. Thank you for 882 00:58:18,840 --> 00:58:21,280 Speaker 2: joining me on this show as always, thank you for 883 00:58:21,880 --> 00:58:26,240 Speaker 2: all of the ratings and the written reviews. And one 884 00:58:26,320 --> 00:58:27,720 Speaker 2: last thing that I want to share. I got a 885 00:58:27,720 --> 00:58:31,640 Speaker 2: couple of reviews about the commercials that were played on 886 00:58:31,680 --> 00:58:36,080 Speaker 2: this show. We were featuring, I believe, through the network 887 00:58:36,200 --> 00:58:39,400 Speaker 2: commercials about true crime stories, and I want to let 888 00:58:39,440 --> 00:58:42,160 Speaker 2: you know that I heard that feedback from the couple 889 00:58:42,200 --> 00:58:44,560 Speaker 2: of people that reached out, and I shared it with 890 00:58:44,680 --> 00:58:47,160 Speaker 2: the amazing network that I'm on, which is Black Effect 891 00:58:47,160 --> 00:58:51,240 Speaker 2: in iHeart, and it was very easily and universally agreed 892 00:58:51,840 --> 00:58:57,640 Speaker 2: that commercials that may have triggering content that tell triggering 893 00:58:57,680 --> 00:59:02,480 Speaker 2: traumatic stories will no longer play on this show. I 894 00:59:02,480 --> 00:59:07,080 Speaker 2: am so grateful for the team sweeping in and universally 895 00:59:07,200 --> 00:59:10,800 Speaker 2: saying yes to that request and desire, and I'm so 896 00:59:10,920 --> 00:59:14,720 Speaker 2: grateful for the few people that wrote me emails and 897 00:59:14,880 --> 00:59:18,560 Speaker 2: left reviews that let me know that those commercials were triggering. 898 00:59:19,000 --> 00:59:21,520 Speaker 2: I don't always hear commercials because when I listen to 899 00:59:21,560 --> 00:59:24,160 Speaker 2: this episode, I listen to it before we submit it 900 00:59:24,160 --> 00:59:26,920 Speaker 2: to the network, so I don't ever hear commercials in it. 901 00:59:27,120 --> 00:59:30,080 Speaker 2: And I think when you have a podcast, we don't 902 00:59:30,120 --> 00:59:33,040 Speaker 2: really know what commercials will play or won't. We just 903 00:59:33,520 --> 00:59:36,200 Speaker 2: share the show and then all of that other programming 904 00:59:36,240 --> 00:59:38,560 Speaker 2: comes in, just like it does on TV. You know, 905 00:59:38,600 --> 00:59:40,960 Speaker 2: people that start in the shows that you're watching on 906 00:59:41,000 --> 00:59:44,120 Speaker 2: TV don't see or really know about the commercials and 907 00:59:44,160 --> 00:59:47,680 Speaker 2: the advertisements that you might be fielding on the breaks 908 00:59:47,680 --> 00:59:50,600 Speaker 2: of that show. And so that very much is the 909 00:59:50,640 --> 00:59:52,800 Speaker 2: same truth here. But now that it's been brought to 910 00:59:52,840 --> 00:59:55,680 Speaker 2: my attention very gratefully, I can say that there will 911 00:59:55,720 --> 00:59:57,960 Speaker 2: not be any of that content on this show anymore. 912 00:59:58,400 --> 01:00:01,560 Speaker 2: So thank you write review, you share this episode so much. 913 01:00:01,600 --> 01:00:05,000 Speaker 2: Love to you. Spend time in the crevices and in 914 01:00:05,040 --> 01:00:11,360 Speaker 2: the self inquiry No mistays days day. Connect with me 915 01:00:11,480 --> 01:00:15,400 Speaker 2: on social at Debbie Brown that's Twitter and Instagram, or 916 01:00:15,520 --> 01:00:18,040 Speaker 2: you can go to my website Debbie Brown dot com. 917 01:00:18,240 --> 01:00:20,919 Speaker 2: And if you're listening to the show, on Apple Podcasts 918 01:00:21,000 --> 01:00:25,240 Speaker 2: Don't Forget, Please rate, review, and subscribe and send this 919 01:00:25,360 --> 01:00:28,280 Speaker 2: episode to a friend. Deeply Well is a production of 920 01:00:28,360 --> 01:00:32,600 Speaker 2: iHeartRadio and The Black Effect Network. It's produced by Jacqueis Thomas, 921 01:00:32,840 --> 01:00:37,440 Speaker 2: Samantha Timmins, and me Debbie Brown. The Beautiful Soundbath You 922 01:00:37,520 --> 01:00:42,520 Speaker 2: heard That's by Jarrelen Glass from Crystal Cadence. For more 923 01:00:42,560 --> 01:00:46,880 Speaker 2: podcasts from iHeartRadio, visit the iHeartRadio app or wherever you 924 01:00:47,040 --> 01:00:48,760 Speaker 2: listen to your favorite shows.