{"version":"1.0.0","segments":[{"speaker":"Sara Poldmae","startTime":1.98,"endTime":4.68,"body":"Sarah, welcome to"},{"speaker":"Sara Poldmae","startTime":1.98,"endTime":4.68,"body":"the midlife rise and thrive"},{"speaker":"Sara Poldmae","startTime":4.68,"endTime":9.12,"body":"podcast. I am your host. Dr"},{"speaker":"Sara Poldmae","startTime":4.68,"endTime":9.12,"body":"Sarah pulpning, if you have been"},{"speaker":"Sara Poldmae","startTime":9.12,"endTime":13.44,"body":"wondering how to feel your best"},{"speaker":"Sara Poldmae","startTime":9.12,"endTime":13.44,"body":"in mind, body and spirit as you"},{"speaker":"Sara Poldmae","startTime":13.44,"endTime":18.12,"body":"navigate through midlife, then"},{"speaker":"Sara Poldmae","startTime":13.44,"endTime":18.12,"body":"this is the show for you. Each"},{"speaker":"Sara Poldmae","startTime":18.12,"endTime":22.64,"body":"week. I'm sharing accessible"},{"speaker":"Sara Poldmae","startTime":18.12,"endTime":22.64,"body":"education, heartfelt stories and"},{"speaker":"Sara Poldmae","startTime":22.64,"endTime":27.08,"body":"exclusive interviews. We will be"},{"speaker":"Sara Poldmae","startTime":22.64,"endTime":27.08,"body":"talking about everything from"},{"speaker":"Sara Poldmae","startTime":27.08,"endTime":31.22,"body":"health and wellness to sex and"},{"speaker":"Sara Poldmae","startTime":27.08,"endTime":31.22,"body":"relationships and the many"},{"speaker":"Sara Poldmae","startTime":31.22,"endTime":35.72,"body":"challenges and opportunities"},{"speaker":"Sara Poldmae","startTime":31.22,"endTime":35.72,"body":"that come with mid life, it's"},{"speaker":"Sara Poldmae","startTime":35.72,"endTime":40.24,"body":"time to take charge and live"},{"speaker":"Sara Poldmae","startTime":35.72,"endTime":40.24,"body":"fully with intention as you"},{"speaker":"Sara Poldmae","startTime":40.24,"endTime":47.68,"body":"write your next chapter. Let's"},{"speaker":"Sara Poldmae","startTime":40.24,"endTime":47.68,"body":"get started. Hello, ladies,"},{"speaker":"Sara Poldmae","startTime":47.68,"endTime":51.82,"body":"today we have an incredible"},{"speaker":"Sara Poldmae","startTime":47.68,"endTime":51.82,"body":"guest who is transforming lives"},{"speaker":"Sara Poldmae","startTime":51.82,"endTime":55.66,"body":"by showing people how to harness"},{"speaker":"Sara Poldmae","startTime":51.82,"endTime":55.66,"body":"the power that lies within their"},{"speaker":"Sara Poldmae","startTime":55.66,"endTime":59.62,"body":"own brain. Adele spragin is an"},{"speaker":"Sara Poldmae","startTime":55.66,"endTime":59.62,"body":"award winning author,"},{"speaker":"Sara Poldmae","startTime":59.92,"endTime":63.24,"body":"internationally recognized"},{"speaker":"Sara Poldmae","startTime":59.92,"endTime":63.24,"body":"thought leader and behavioral"},{"speaker":"Sara Poldmae","startTime":63.24,"endTime":67.32,"body":"change expert who helps people"},{"speaker":"Sara Poldmae","startTime":63.24,"endTime":67.32,"body":"break free from self limiting"},{"speaker":"Sara Poldmae","startTime":67.32,"endTime":71.76,"body":"patterns and rewire their brains"},{"speaker":"Sara Poldmae","startTime":67.32,"endTime":71.76,"body":"for success. Her groundbreaking"},{"speaker":"Sara Poldmae","startTime":71.76,"endTime":75.96,"body":"four step method, which we will"},{"speaker":"Sara Poldmae","startTime":71.76,"endTime":75.96,"body":"hear about today, is backed by"},{"speaker":"Sara Poldmae","startTime":75.96,"endTime":79.68,"body":"neuroplasticity and has"},{"speaker":"Sara Poldmae","startTime":75.96,"endTime":79.68,"body":"empowered 1000s to shift their"},{"speaker":"Sara Poldmae","startTime":79.68,"endTime":83.96,"body":"thinking and unlock their"},{"speaker":"Sara Poldmae","startTime":79.68,"endTime":83.96,"body":"highest potential. Get ready for"},{"speaker":"Sara Poldmae","startTime":83.96,"endTime":88.04,"body":"an eye opening conversation"},{"speaker":"Sara Poldmae","startTime":83.96,"endTime":88.04,"body":"about what rewiring your brain"},{"speaker":"Sara Poldmae","startTime":88.04,"endTime":91.58,"body":"for lasting transformation."},{"speaker":"Sara Poldmae","startTime":88.04,"endTime":91.58,"body":"Welcome to the show. Adele,"},{"speaker":"Adele Spraggon","startTime":91.76,"endTime":93.8,"body":"thank you,"},{"speaker":"Adele Spraggon","startTime":91.76,"endTime":93.8,"body":"Sarah, so happy to be here"},{"speaker":"Adele Spraggon","startTime":93.98,"endTime":95.72,"body":"absolutely well, I am looking"},{"speaker":"Sara Poldmae","startTime":95.72,"endTime":98.72,"body":"forward to picking"},{"speaker":"Sara Poldmae","startTime":95.72,"endTime":98.72,"body":"your brain about how we can"},{"speaker":"Sara Poldmae","startTime":98.72,"endTime":103.36,"body":"change our brains, because I"},{"speaker":"Sara Poldmae","startTime":98.72,"endTime":103.36,"body":"think in menopause, midlife,"},{"speaker":"Sara Poldmae","startTime":103.54,"endTime":108.4,"body":"perimenopause, we definitely can"},{"speaker":"Sara Poldmae","startTime":103.54,"endTime":108.4,"body":"have some symptoms of brain fog."},{"speaker":"Sara Poldmae","startTime":108.4,"endTime":112.0,"body":"We can have some symptoms of"},{"speaker":"Sara Poldmae","startTime":108.4,"endTime":112.0,"body":"doom and gloom, and we just"},{"speaker":"Sara Poldmae","startTime":112.0,"endTime":116.62,"body":"sometimes feel like our brains"},{"speaker":"Sara Poldmae","startTime":112.0,"endTime":116.62,"body":"are not serving us. And I think"},{"speaker":"Sara Poldmae","startTime":116.62,"endTime":119.74,"body":"that we can definitely flip a"},{"speaker":"Sara Poldmae","startTime":116.62,"endTime":119.74,"body":"switch, and it's experts like"},{"speaker":"Sara Poldmae","startTime":119.74,"endTime":123.24,"body":"you that will help us to get"},{"speaker":"Sara Poldmae","startTime":119.74,"endTime":123.24,"body":"where we need to be. So please"},{"speaker":"Sara Poldmae","startTime":123.24,"endTime":126.78,"body":"share with us anything else you"},{"speaker":"Sara Poldmae","startTime":123.24,"endTime":126.78,"body":"want to about yourself, and then"},{"speaker":"Sara Poldmae","startTime":126.78,"endTime":127.98,"body":"we'll dive right in."},{"speaker":"Adele Spraggon","startTime":128.16,"endTime":130.98,"body":"Yeah, sure. So"},{"speaker":"Adele Spraggon","startTime":128.16,"endTime":130.98,"body":"I've been doing this about 14"},{"speaker":"Adele Spraggon","startTime":130.98,"endTime":135.9,"body":"years now. I started where many"},{"speaker":"Adele Spraggon","startTime":130.98,"endTime":135.9,"body":"people are or stuck. I was stuck"},{"speaker":"Adele Spraggon","startTime":135.9,"endTime":138.66,"body":"in my career, but I was also"},{"speaker":"Adele Spraggon","startTime":135.9,"endTime":138.66,"body":"stuck in patterns of people"},{"speaker":"Adele Spraggon","startTime":138.66,"endTime":142.76,"body":"pleasing and things like that,"},{"speaker":"Adele Spraggon","startTime":138.66,"endTime":142.76,"body":"panic attacks and regardless of"},{"speaker":"Adele Spraggon","startTime":142.76,"endTime":147.5,"body":"how much I did, Sarah and I did"},{"speaker":"Adele Spraggon","startTime":142.76,"endTime":147.5,"body":"a lot, I did meditation, I was"},{"speaker":"Adele Spraggon","startTime":147.5,"endTime":152.42,"body":"doing yoga, I was doing therapy,"},{"speaker":"Adele Spraggon","startTime":147.5,"endTime":152.42,"body":"I still couldn't fully break"},{"speaker":"Adele Spraggon","startTime":152.42,"endTime":156.2,"body":"free of the things that kept"},{"speaker":"Adele Spraggon","startTime":152.42,"endTime":156.2,"body":"holding me back. And so"},{"speaker":"Adele Spraggon","startTime":156.44,"endTime":159.86,"body":"eventually I had this insight,"},{"speaker":"Adele Spraggon","startTime":156.44,"endTime":159.86,"body":"and I went, Wait a minute, my"},{"speaker":"Adele Spraggon","startTime":159.86,"endTime":163.06,"body":"brain is at the center of"},{"speaker":"Adele Spraggon","startTime":159.86,"endTime":163.06,"body":"everything that I do, everything"},{"speaker":"Adele Spraggon","startTime":163.06,"endTime":167.44,"body":"I think, all my beliefs, they"},{"speaker":"Adele Spraggon","startTime":163.06,"endTime":167.44,"body":"originate in my brain. So if I"},{"speaker":"Adele Spraggon","startTime":167.44,"endTime":171.1,"body":"can use the brain plasticity to"},{"speaker":"Adele Spraggon","startTime":167.44,"endTime":171.1,"body":"transform those brain patterns,"},{"speaker":"Adele Spraggon","startTime":171.16,"endTime":174.28,"body":"then maybe I could break free of"},{"speaker":"Adele Spraggon","startTime":171.16,"endTime":174.28,"body":"all those things that were"},{"speaker":"Adele Spraggon","startTime":174.28,"endTime":177.46,"body":"holding me back. And so that's"},{"speaker":"Adele Spraggon","startTime":174.28,"endTime":177.46,"body":"what I did. I went to"},{"speaker":"Adele Spraggon","startTime":177.46,"endTime":180.22,"body":"university. I started studying,"},{"speaker":"Adele Spraggon","startTime":177.46,"endTime":180.22,"body":"how does this brain of ours"},{"speaker":"Adele Spraggon","startTime":180.22,"endTime":184.44,"body":"actually work, and I created"},{"speaker":"Adele Spraggon","startTime":180.22,"endTime":184.44,"body":"this four step technique that"},{"speaker":"Adele Spraggon","startTime":184.44,"endTime":188.04,"body":"transformed my life, and we'll"},{"speaker":"Adele Spraggon","startTime":184.44,"endTime":188.04,"body":"get into more about that, and"},{"speaker":"Adele Spraggon","startTime":188.04,"endTime":191.94,"body":"transform the people that I work"},{"speaker":"Adele Spraggon","startTime":188.04,"endTime":191.94,"body":"with and without, all the"},{"speaker":"Adele Spraggon","startTime":191.94,"endTime":196.62,"body":"willpower and the effort and the"},{"speaker":"Adele Spraggon","startTime":191.94,"endTime":196.62,"body":"mindset and the, you know, the"},{"speaker":"Adele Spraggon","startTime":196.62,"endTime":200.9,"body":"need to strive and go places"},{"speaker":"Adele Spraggon","startTime":196.62,"endTime":200.9,"body":"without all of that, I was"},{"speaker":"Adele Spraggon","startTime":200.9,"endTime":205.22,"body":"actually transforming what was"},{"speaker":"Adele Spraggon","startTime":200.9,"endTime":205.22,"body":"in my way by letting it go. And"},{"speaker":"Adele Spraggon","startTime":205.22,"endTime":209.66,"body":"so that was my huge insight,"},{"speaker":"Adele Spraggon","startTime":205.22,"endTime":209.66,"body":"that using the brain plasticity,"},{"speaker":"Adele Spraggon","startTime":209.66,"endTime":212.84,"body":"we can actually just step out of"},{"speaker":"Adele Spraggon","startTime":209.66,"endTime":212.84,"body":"one identity into another"},{"speaker":"Adele Spraggon","startTime":212.84,"endTime":216.32,"body":"identity, one in which I was"},{"speaker":"Adele Spraggon","startTime":212.84,"endTime":216.32,"body":"stuck into another one in which"},{"speaker":"Adele Spraggon","startTime":216.32,"endTime":217.82,"body":"I just opened doors."},{"speaker":"Sara Poldmae","startTime":218.06,"endTime":220.48,"body":"I love that. And"},{"speaker":"Sara Poldmae","startTime":218.06,"endTime":220.48,"body":"there's so much to that. There's"},{"speaker":"Sara Poldmae","startTime":220.48,"endTime":223.66,"body":"so much great research and work"},{"speaker":"Sara Poldmae","startTime":220.48,"endTime":223.66,"body":"being done around"},{"speaker":"Sara Poldmae","startTime":223.66,"endTime":227.5,"body":"neuroplasticity and the fact"},{"speaker":"Sara Poldmae","startTime":223.66,"endTime":227.5,"body":"that we can really create our"},{"speaker":"Sara Poldmae","startTime":227.5,"endTime":231.52,"body":"reality. And a lot of time, my"},{"speaker":"Sara Poldmae","startTime":227.5,"endTime":231.52,"body":"patients will come in and say, I"},{"speaker":"Sara Poldmae","startTime":231.52,"endTime":235.24,"body":"don't feel like myself anymore,"},{"speaker":"Sara Poldmae","startTime":231.52,"endTime":235.24,"body":"and I challenge them to say,"},{"speaker":"Sara Poldmae","startTime":235.24,"endTime":238.6,"body":"Okay, well, do you want to feel"},{"speaker":"Sara Poldmae","startTime":235.24,"endTime":238.6,"body":"like yourself? First of all,"},{"speaker":"Sara Poldmae","startTime":238.6,"endTime":243.0,"body":"let's ask that question, and if"},{"speaker":"Sara Poldmae","startTime":238.6,"endTime":243.0,"body":"so, you know you have the power"},{"speaker":"Sara Poldmae","startTime":243.0,"endTime":247.32,"body":"the mindset shifts that need to"},{"speaker":"Sara Poldmae","startTime":243.0,"endTime":247.32,"body":"happen in order to become that"},{"speaker":"Sara Poldmae","startTime":247.32,"endTime":251.58,"body":"person again, within yourself."},{"speaker":"Sara Poldmae","startTime":247.32,"endTime":251.58,"body":"So let's see how we can do it. I"},{"speaker":"Sara Poldmae","startTime":251.58,"endTime":254.4,"body":"know that you have a four step"},{"speaker":"Sara Poldmae","startTime":251.58,"endTime":254.4,"body":"method, and I would love to hear"},{"speaker":"Sara Poldmae","startTime":254.4,"endTime":258.66,"body":"the process of how you take"},{"speaker":"Sara Poldmae","startTime":254.4,"endTime":258.66,"body":"women through creating these"},{"speaker":"Sara Poldmae","startTime":258.66,"endTime":262.82,"body":"changes. Because oftentimes,"},{"speaker":"Sara Poldmae","startTime":258.66,"endTime":262.82,"body":"when I'm asking women to make"},{"speaker":"Sara Poldmae","startTime":262.88,"endTime":267.26,"body":"lifestyle shifts, mindset and"},{"speaker":"Sara Poldmae","startTime":262.88,"endTime":267.26,"body":"being able to, you know, flip a"},{"speaker":"Sara Poldmae","startTime":267.26,"endTime":270.44,"body":"switch in your brain is the"},{"speaker":"Sara Poldmae","startTime":267.26,"endTime":270.44,"body":"biggest obstacle, yes,"},{"speaker":"Adele Spraggon","startTime":270.439,"endTime":273.439,"body":"for sure. So the"},{"speaker":"Adele Spraggon","startTime":270.439,"endTime":273.439,"body":"four step technique, well, let's"},{"speaker":"Adele Spraggon","startTime":273.439,"endTime":278.299,"body":"just start with something that"},{"speaker":"Adele Spraggon","startTime":273.439,"endTime":278.299,"body":"potentially some of your clients"},{"speaker":"Adele Spraggon","startTime":278.299,"endTime":281.919,"body":"might or sorry, your your"},{"speaker":"Adele Spraggon","startTime":278.299,"endTime":281.919,"body":"listeners might be facing. So"},{"speaker":"Adele Spraggon","startTime":281.979,"endTime":284.919,"body":"what's something Sarah, that"},{"speaker":"Adele Spraggon","startTime":281.979,"endTime":284.919,"body":"they might be going through that"},{"speaker":"Adele Spraggon","startTime":284.919,"endTime":287.499,"body":"they would like transformation"},{"speaker":"Adele Spraggon","startTime":284.919,"endTime":287.499,"body":"in? I think"},{"speaker":"Sara Poldmae","startTime":287.56,"endTime":291.7,"body":"a lot of women"},{"speaker":"Sara Poldmae","startTime":287.56,"endTime":291.7,"body":"would like transformation in"},{"speaker":"Sara Poldmae","startTime":291.7,"endTime":293.2,"body":"their relationship with"},{"speaker":"Adele Spraggon","startTime":293.199,"endTime":296.859,"body":"food. Oh, okay,"},{"speaker":"Adele Spraggon","startTime":293.199,"endTime":296.859,"body":"perfect. Yeah. So food,"},{"speaker":"Adele Spraggon","startTime":296.859,"endTime":299.559,"body":"sometimes wine, you know, you"},{"speaker":"Adele Spraggon","startTime":296.859,"endTime":299.559,"body":"talked a little bit about"},{"speaker":"Adele Spraggon","startTime":299.559,"endTime":302.579,"body":"habits. Before we started this,"},{"speaker":"Adele Spraggon","startTime":299.559,"endTime":302.579,"body":"right? Like, how do we break"},{"speaker":"Adele Spraggon","startTime":302.579,"endTime":307.439,"body":"those habits? So oftentimes we"},{"speaker":"Adele Spraggon","startTime":302.579,"endTime":307.439,"body":"get stuck in habitual behaviors"},{"speaker":"Adele Spraggon","startTime":307.439,"endTime":310.739,"body":"that chop us, particularly"},{"speaker":"Adele Spraggon","startTime":307.439,"endTime":310.739,"body":"around eating and drinking. So"},{"speaker":"Adele Spraggon","startTime":310.799,"endTime":314.039,"body":"yeah, let's dive into that. So"},{"speaker":"Adele Spraggon","startTime":310.799,"endTime":314.039,"body":"the first thing that somebody"},{"speaker":"Adele Spraggon","startTime":314.039,"endTime":317.399,"body":"has to know is, I always like to"},{"speaker":"Adele Spraggon","startTime":314.039,"endTime":317.399,"body":"say, think of your brain like an"},{"speaker":"Adele Spraggon","startTime":317.399,"endTime":320.959,"body":"iceberg. So at the top of the"},{"speaker":"Adele Spraggon","startTime":317.399,"endTime":320.959,"body":"water are all of your actions,"},{"speaker":"Adele Spraggon","startTime":320.959,"endTime":324.319,"body":"all of your behaviors, all of"},{"speaker":"Adele Spraggon","startTime":320.959,"endTime":324.319,"body":"your beliefs. And we are going"},{"speaker":"Adele Spraggon","startTime":324.319,"endTime":326.899,"body":"to put conscious and"},{"speaker":"Adele Spraggon","startTime":324.319,"endTime":326.899,"body":"subconscious and even"},{"speaker":"Adele Spraggon","startTime":326.899,"endTime":330.139,"body":"unconscious actions and"},{"speaker":"Adele Spraggon","startTime":326.899,"endTime":330.139,"body":"behaviors up there. The top of"},{"speaker":"Adele Spraggon","startTime":330.139,"endTime":333.319,"body":"the water under the water is"},{"speaker":"Adele Spraggon","startTime":330.139,"endTime":333.319,"body":"where your brain patterning"},{"speaker":"Adele Spraggon","startTime":333.319,"endTime":337.339,"body":"lies, those neural pathways that"},{"speaker":"Adele Spraggon","startTime":333.319,"endTime":337.339,"body":"your brain uses in order to"},{"speaker":"Adele Spraggon","startTime":337.339,"endTime":340.399,"body":"drive a particular action or a"},{"speaker":"Adele Spraggon","startTime":337.339,"endTime":340.399,"body":"particular behavior or a"},{"speaker":"Adele Spraggon","startTime":340.399,"endTime":344.799,"body":"particular belief, and if we are"},{"speaker":"Adele Spraggon","startTime":340.399,"endTime":344.799,"body":"working at the level of action,"},{"speaker":"Adele Spraggon","startTime":344.799,"endTime":348.279,"body":"behavior, believe, to change"},{"speaker":"Adele Spraggon","startTime":344.799,"endTime":348.279,"body":"those habits, then we're using a"},{"speaker":"Adele Spraggon","startTime":348.279,"endTime":351.219,"body":"lot of willpower, right? We're"},{"speaker":"Adele Spraggon","startTime":348.279,"endTime":351.219,"body":"hanging on. We're saying, I'm"},{"speaker":"Adele Spraggon","startTime":351.219,"endTime":354.459,"body":"not gonna eat that cookie"},{"speaker":"Adele Spraggon","startTime":351.219,"endTime":354.459,"body":"tonight. And, you know, and, and"},{"speaker":"Adele Spraggon","startTime":354.459,"endTime":359.379,"body":"oftentimes that works somewhat,"},{"speaker":"Adele Spraggon","startTime":354.459,"endTime":359.379,"body":"okay. I'll even give everybody"},{"speaker":"Adele Spraggon","startTime":359.379,"endTime":362.399,"body":"the benefit of the data works"},{"speaker":"Adele Spraggon","startTime":359.379,"endTime":362.399,"body":"sometimes, but not all the"},{"speaker":"Adele Spraggon","startTime":362.399,"endTime":366.119,"body":"times. Eventually those habits"},{"speaker":"Adele Spraggon","startTime":362.399,"endTime":366.119,"body":"start to come back again, and we"},{"speaker":"Adele Spraggon","startTime":366.119,"endTime":369.779,"body":"fall back into those old"},{"speaker":"Adele Spraggon","startTime":366.119,"endTime":369.779,"body":"patterns. So what do we do"},{"speaker":"Adele Spraggon","startTime":369.779,"endTime":374.159,"body":"instead? Well, instead of that,"},{"speaker":"Adele Spraggon","startTime":369.779,"endTime":374.159,"body":"let's start with knowing that"},{"speaker":"Adele Spraggon","startTime":374.159,"endTime":378.779,"body":"that action, let's say eating"},{"speaker":"Adele Spraggon","startTime":374.159,"endTime":378.779,"body":"that cookie, is given by a"},{"speaker":"Adele Spraggon","startTime":378.839,"endTime":383.659,"body":"pathway in your brain, okay, and"},{"speaker":"Adele Spraggon","startTime":378.839,"endTime":383.659,"body":"the brain has plasticity. So"},{"speaker":"Adele Spraggon","startTime":383.659,"endTime":386.539,"body":"what if we could just tease"},{"speaker":"Adele Spraggon","startTime":383.659,"endTime":386.539,"body":"apart that pattern? Just take"},{"speaker":"Adele Spraggon","startTime":386.539,"endTime":389.719,"body":"that neural pathway, just use"},{"speaker":"Adele Spraggon","startTime":386.539,"endTime":389.719,"body":"the brain's plasticity to just"},{"speaker":"Adele Spraggon","startTime":389.719,"endTime":393.499,"body":"tease it apart, it will snap"},{"speaker":"Adele Spraggon","startTime":389.719,"endTime":393.499,"body":"into new channels. Now, can you"},{"speaker":"Adele Spraggon","startTime":393.499,"endTime":396.079,"body":"see how you would no longer have"},{"speaker":"Adele Spraggon","startTime":393.499,"endTime":396.079,"body":"the desire to eat the cookie if"},{"speaker":"Adele Spraggon","startTime":396.079,"endTime":399.379,"body":"you didn't have a brain pattern"},{"speaker":"Adele Spraggon","startTime":396.079,"endTime":399.379,"body":"that ate cookies? All right?"},{"speaker":"Sara Poldmae","startTime":399.8,"endTime":403.96,"body":"Yes. But how do"},{"speaker":"Sara Poldmae","startTime":399.8,"endTime":403.96,"body":"you how do you do that? Right?"},{"speaker":"Adele Spraggon","startTime":403.96,"endTime":406.6,"body":"Okay, perfect."},{"speaker":"Adele Spraggon","startTime":403.96,"endTime":406.6,"body":"So the first thing we have to do"},{"speaker":"Adele Spraggon","startTime":406.6,"endTime":410.26,"body":"is identify it as a pattern. All"},{"speaker":"Adele Spraggon","startTime":406.6,"endTime":410.26,"body":"right. So a pattern is an"},{"speaker":"Adele Spraggon","startTime":410.26,"endTime":415.72,"body":"intertwined physical sensation,"},{"speaker":"Adele Spraggon","startTime":410.26,"endTime":415.72,"body":"emotion and thought. How we know"},{"speaker":"Adele Spraggon","startTime":415.72,"endTime":418.66,"body":"we're running a pattern is when"},{"speaker":"Adele Spraggon","startTime":415.72,"endTime":418.66,"body":"we physically feel something."},{"speaker":"Adele Spraggon","startTime":418.66,"endTime":421.74,"body":"There's a sensation in the body,"},{"speaker":"Adele Spraggon","startTime":418.66,"endTime":421.74,"body":"there's an emotion, and there's"},{"speaker":"Adele Spraggon","startTime":421.74,"endTime":424.08,"body":"a thought that goes along with"},{"speaker":"Adele Spraggon","startTime":421.74,"endTime":424.08,"body":"it. And this case, I want a"},{"speaker":"Adele Spraggon","startTime":424.08,"endTime":427.44,"body":"cookie. The sensation might be"},{"speaker":"Adele Spraggon","startTime":424.08,"endTime":427.44,"body":"craving. The emotion might be"},{"speaker":"Adele Spraggon","startTime":427.44,"endTime":431.88,"body":"desired. Okay, great. You've"},{"speaker":"Adele Spraggon","startTime":427.44,"endTime":431.88,"body":"just identified a pattern. The"},{"speaker":"Adele Spraggon","startTime":431.88,"endTime":436.26,"body":"second step is to own it as a"},{"speaker":"Adele Spraggon","startTime":431.88,"endTime":436.26,"body":"pattern. We spend way too much"},{"speaker":"Adele Spraggon","startTime":436.26,"endTime":439.44,"body":"time blaming ourselves, way too"},{"speaker":"Adele Spraggon","startTime":436.26,"endTime":439.44,"body":"much time saying I shouldn't do"},{"speaker":"Adele Spraggon","startTime":439.44,"endTime":442.64,"body":"that or should do this. And"},{"speaker":"Adele Spraggon","startTime":439.44,"endTime":442.64,"body":"instead of that, if we can just"},{"speaker":"Adele Spraggon","startTime":442.64,"endTime":446.36,"body":"go, Okay, I've got a pattern in"},{"speaker":"Adele Spraggon","startTime":442.64,"endTime":446.36,"body":"my brain that eats cookies, all"},{"speaker":"Adele Spraggon","startTime":446.36,"endTime":451.04,"body":"right, good. That's ownership."},{"speaker":"Adele Spraggon","startTime":446.36,"endTime":451.04,"body":"Okay. Nothing's wrong, no blame,"},{"speaker":"Adele Spraggon","startTime":451.04,"endTime":454.46,"body":"no shame. It's just, we're gonna"},{"speaker":"Adele Spraggon","startTime":451.04,"endTime":454.46,"body":"flip that switch. My brain"},{"speaker":"Adele Spraggon","startTime":454.46,"endTime":458.3,"body":"created that pattern, and my"},{"speaker":"Adele Spraggon","startTime":454.46,"endTime":458.3,"body":"brain is the one responsible for"},{"speaker":"Adele Spraggon","startTime":458.3,"endTime":462.94,"body":"it. Okay, so third step, you're"},{"speaker":"Adele Spraggon","startTime":458.3,"endTime":462.94,"body":"going to tease it apart. You're"},{"speaker":"Adele Spraggon","startTime":462.94,"endTime":465.94,"body":"going to deconstruct it. Now,"},{"speaker":"Adele Spraggon","startTime":462.94,"endTime":465.94,"body":"that sounds a little trickier"},{"speaker":"Adele Spraggon","startTime":465.94,"endTime":469.72,"body":"than it actually is. It's a it's"},{"speaker":"Adele Spraggon","startTime":465.94,"endTime":469.72,"body":"a method of observing without"},{"speaker":"Adele Spraggon","startTime":469.72,"endTime":473.92,"body":"any judgment, okay, involves a"},{"speaker":"Adele Spraggon","startTime":469.72,"endTime":473.92,"body":"state of being a surrendered"},{"speaker":"Adele Spraggon","startTime":473.92,"endTime":477.22,"body":"witness, okay? And that's again,"},{"speaker":"Adele Spraggon","startTime":473.92,"endTime":477.22,"body":"that might sound a little"},{"speaker":"Adele Spraggon","startTime":477.22,"endTime":480.3,"body":"tricky. My book explains it and"},{"speaker":"Adele Spraggon","startTime":477.22,"endTime":480.3,"body":"it okay, it's actually pretty"},{"speaker":"Adele Spraggon","startTime":480.3,"endTime":484.68,"body":"easy, okay. And then, and only"},{"speaker":"Adele Spraggon","startTime":480.3,"endTime":484.68,"body":"then, can we create a brand new"},{"speaker":"Adele Spraggon","startTime":484.68,"endTime":488.94,"body":"pattern? We gotta let go of the"},{"speaker":"Adele Spraggon","startTime":484.68,"endTime":488.94,"body":"old pattern first. And we gotta"},{"speaker":"Adele Spraggon","startTime":488.94,"endTime":493.74,"body":"let go of this idea that we need"},{"speaker":"Adele Spraggon","startTime":488.94,"endTime":493.74,"body":"to strive or we need to know"},{"speaker":"Adele Spraggon","startTime":493.74,"endTime":494.52,"body":"where we're heading."},{"speaker":"Sara Poldmae","startTime":495.959,"endTime":499.559,"body":"Okay. And so you"},{"speaker":"Sara Poldmae","startTime":495.959,"endTime":499.559,"body":"mentioned a book. Why don't you"},{"speaker":"Sara Poldmae","startTime":499.559,"endTime":503.419,"body":"tell us a little bit about the"},{"speaker":"Sara Poldmae","startTime":499.559,"endTime":503.419,"body":"book. Expand on everything that"},{"speaker":"Sara Poldmae","startTime":503.419,"endTime":505.159,"body":"the book covers, so that we"},{"speaker":"Sara Poldmae","startTime":503.419,"endTime":505.159,"body":"know."},{"speaker":"Adele Spraggon","startTime":505.52,"endTime":508.58,"body":"Yeah, so the"},{"speaker":"Adele Spraggon","startTime":505.52,"endTime":508.58,"body":"book, it's called shift four"},{"speaker":"Adele Spraggon","startTime":508.58,"endTime":511.4,"body":"steps to personal empowerment."},{"speaker":"Adele Spraggon","startTime":508.58,"endTime":511.4,"body":"You can get it free on my"},{"speaker":"Adele Spraggon","startTime":511.4,"endTime":514.76,"body":"website. You can download your"},{"speaker":"Adele Spraggon","startTime":511.4,"endTime":514.76,"body":"own copy if you unless you want"},{"speaker":"Adele Spraggon","startTime":514.76,"endTime":519.68,"body":"to hard back coffee. What is"},{"speaker":"Adele Spraggon","startTime":514.76,"endTime":519.68,"body":"your website? Shift four steps,"},{"speaker":"Adele Spraggon","startTime":519.86,"endTime":525.4,"body":"So, S, H, I, F, T, number four"},{"speaker":"Adele Spraggon","startTime":519.86,"endTime":525.4,"body":"steps.com. Great. And you can"},{"speaker":"Adele Spraggon","startTime":525.4,"endTime":528.64,"body":"get a copy of the book there,"},{"speaker":"Adele Spraggon","startTime":525.4,"endTime":528.64,"body":"and you can start reading right"},{"speaker":"Adele Spraggon","startTime":528.64,"endTime":531.94,"body":"away. It covers everything. It"},{"speaker":"Adele Spraggon","startTime":528.64,"endTime":531.94,"body":"covers the four steps. It covers"},{"speaker":"Adele Spraggon","startTime":531.94,"endTime":536.38,"body":"how to do it. It covers a lot of"},{"speaker":"Adele Spraggon","startTime":531.94,"endTime":536.38,"body":"the theory underneath the four"},{"speaker":"Adele Spraggon","startTime":536.38,"endTime":542.1,"body":"steps. So what each step is"},{"speaker":"Adele Spraggon","startTime":536.38,"endTime":542.1,"body":"doing building resilience and"},{"speaker":"Adele Spraggon","startTime":542.16,"endTime":546.54,"body":"empowering you and then allowing"},{"speaker":"Adele Spraggon","startTime":542.16,"endTime":546.54,"body":"you to let it go. And it also"},{"speaker":"Adele Spraggon","startTime":546.54,"endTime":549.66,"body":"has a lot of case studies and a"},{"speaker":"Adele Spraggon","startTime":546.54,"endTime":549.66,"body":"lot of great stories in there to"},{"speaker":"Adele Spraggon","startTime":549.66,"endTime":551.7,"body":"inspire and motivate you. Okay,"},{"speaker":"Sara Poldmae","startTime":551.76,"endTime":555.9,"body":"wonderful,"},{"speaker":"Sara Poldmae","startTime":551.76,"endTime":555.9,"body":"amazing. So, you know, it sounds"},{"speaker":"Sara Poldmae","startTime":555.9,"endTime":561.44,"body":"almost too good or too simple to"},{"speaker":"Sara Poldmae","startTime":555.9,"endTime":561.44,"body":"be true, yes. So when you're"},{"speaker":"Sara Poldmae","startTime":561.44,"endTime":564.44,"body":"walking people through these"},{"speaker":"Sara Poldmae","startTime":561.44,"endTime":564.44,"body":"four steps, where are some of"},{"speaker":"Sara Poldmae","startTime":564.44,"endTime":568.46,"body":"the stumbling blocks? Because if"},{"speaker":"Sara Poldmae","startTime":564.44,"endTime":568.46,"body":"it is easy, why aren't we doing"},{"speaker":"Sara Poldmae","startTime":568.46,"endTime":571.94,"body":"it? So walk us through some"},{"speaker":"Sara Poldmae","startTime":568.46,"endTime":571.94,"body":"things that you see people"},{"speaker":"Sara Poldmae","startTime":571.94,"endTime":576.2,"body":"struggling with, and how you"},{"speaker":"Sara Poldmae","startTime":571.94,"endTime":576.2,"body":"work through those issues so"},{"speaker":"Sara Poldmae","startTime":576.2,"endTime":578.6,"body":"that people create success for"},{"speaker":"Sara Poldmae","startTime":576.2,"endTime":578.6,"body":"themselves."},{"speaker":"Adele Spraggon","startTime":578.84,"endTime":582.88,"body":"Yeah, great. We"},{"speaker":"Adele Spraggon","startTime":578.84,"endTime":582.88,"body":"are so educated to believe that"},{"speaker":"Adele Spraggon","startTime":582.88,"endTime":586.6,"body":"we are in control of our"},{"speaker":"Adele Spraggon","startTime":582.88,"endTime":586.6,"body":"actions, that we should be able"},{"speaker":"Adele Spraggon","startTime":586.6,"endTime":590.86,"body":"to control what we think or what"},{"speaker":"Adele Spraggon","startTime":586.6,"endTime":590.86,"body":"how we behave, and frankly, it's"},{"speaker":"Adele Spraggon","startTime":590.86,"endTime":595.36,"body":"just not true. It's a myth. So I"},{"speaker":"Adele Spraggon","startTime":590.86,"endTime":595.36,"body":"like to say you are not"},{"speaker":"Adele Spraggon","startTime":595.36,"endTime":599.2,"body":"responsible for your patterns,"},{"speaker":"Adele Spraggon","startTime":595.36,"endTime":599.2,"body":"actions, behaviors, beliefs,"},{"speaker":"Adele Spraggon","startTime":599.2,"endTime":602.7,"body":"your pattern. Is responsible for"},{"speaker":"Adele Spraggon","startTime":599.2,"endTime":602.7,"body":"that, okay? What you are"},{"speaker":"Adele Spraggon","startTime":602.7,"endTime":606.18,"body":"responsible for, what you are"},{"speaker":"Adele Spraggon","startTime":602.7,"endTime":606.18,"body":"able to respond to, is the"},{"speaker":"Adele Spraggon","startTime":606.18,"endTime":611.28,"body":"pattern itself, okay? So once we"},{"speaker":"Adele Spraggon","startTime":606.18,"endTime":611.28,"body":"understand the brain, and"},{"speaker":"Adele Spraggon","startTime":611.34,"endTime":615.24,"body":"frankly, you know, Sarah, I"},{"speaker":"Adele Spraggon","startTime":611.34,"endTime":615.24,"body":"started doing this 14 years ago,"},{"speaker":"Adele Spraggon","startTime":615.66,"endTime":618.12,"body":"there was very little"},{"speaker":"Adele Spraggon","startTime":615.66,"endTime":618.12,"body":"conversation about"},{"speaker":"Adele Spraggon","startTime":618.12,"endTime":623.06,"body":"neuroplasticity, very, very"},{"speaker":"Adele Spraggon","startTime":618.12,"endTime":623.06,"body":"little, right? We barely knew a"},{"speaker":"Adele Spraggon","startTime":623.06,"endTime":627.62,"body":"lot about the brain at the time."},{"speaker":"Adele Spraggon","startTime":623.06,"endTime":627.62,"body":"New neural scanners were only"},{"speaker":"Adele Spraggon","startTime":627.62,"endTime":631.76,"body":"just being invented, right,"},{"speaker":"Adele Spraggon","startTime":627.62,"endTime":631.76,"body":"maybe 20 years ago. So all of"},{"speaker":"Adele Spraggon","startTime":631.76,"endTime":635.84,"body":"this conversation is relatively"},{"speaker":"Adele Spraggon","startTime":631.76,"endTime":635.84,"body":"new, and so when you look at"},{"speaker":"Adele Spraggon","startTime":635.84,"endTime":639.32,"body":"somebody's actions, and you look"},{"speaker":"Adele Spraggon","startTime":635.84,"endTime":639.32,"body":"at somebody's behaviors from an"},{"speaker":"Adele Spraggon","startTime":639.32,"endTime":642.46,"body":"objective point of view, from"},{"speaker":"Adele Spraggon","startTime":639.32,"endTime":642.46,"body":"the outside looking in, it would"},{"speaker":"Adele Spraggon","startTime":642.46,"endTime":646.42,"body":"appear that we can control those"},{"speaker":"Adele Spraggon","startTime":642.46,"endTime":646.42,"body":"right? And so we got caught up"},{"speaker":"Adele Spraggon","startTime":646.42,"endTime":650.26,"body":"in that myth of needing to be in"},{"speaker":"Adele Spraggon","startTime":646.42,"endTime":650.26,"body":"control, having to be in"},{"speaker":"Adele Spraggon","startTime":650.26,"endTime":653.8,"body":"control, should be in control,"},{"speaker":"Adele Spraggon","startTime":650.26,"endTime":653.8,"body":"right? And that's really slowing"},{"speaker":"Adele Spraggon","startTime":653.8,"endTime":659.98,"body":"us down. Okay? When we know how"},{"speaker":"Adele Spraggon","startTime":653.8,"endTime":659.98,"body":"the brain functions, it's easy"},{"speaker":"Adele Spraggon","startTime":659.98,"endTime":664.08,"body":"to see. Oh, I'm not in control"},{"speaker":"Adele Spraggon","startTime":659.98,"endTime":664.08,"body":"here. If I was, I wouldn't have"},{"speaker":"Adele Spraggon","startTime":664.08,"endTime":667.2,"body":"a problem. I wouldn't need"},{"speaker":"Adele Spraggon","startTime":664.08,"endTime":667.2,"body":"willpower, right? I would just"},{"speaker":"Adele Spraggon","startTime":667.2,"endTime":671.16,"body":"be able to stop eating. That"},{"speaker":"Adele Spraggon","startTime":667.2,"endTime":671.16,"body":"could be so it's really easy to"},{"speaker":"Adele Spraggon","startTime":671.16,"endTime":673.68,"body":"fall into that myth, but once"},{"speaker":"Adele Spraggon","startTime":671.16,"endTime":673.68,"body":"you know how the brain"},{"speaker":"Adele Spraggon","startTime":673.68,"endTime":677.28,"body":"functions, you go, Oh, of"},{"speaker":"Adele Spraggon","startTime":673.68,"endTime":677.28,"body":"course, okay, I need a different"},{"speaker":"Adele Spraggon","startTime":677.28,"endTime":680.6,"body":"method, and that's the first"},{"speaker":"Adele Spraggon","startTime":677.28,"endTime":680.6,"body":"step in anything. Is that"},{"speaker":"Adele Spraggon","startTime":680.6,"endTime":683.9,"body":"awareness, awareness that what"},{"speaker":"Adele Spraggon","startTime":680.6,"endTime":683.9,"body":"you're doing isn't working"},{"speaker":"Adele Spraggon","startTime":683.9,"endTime":687.2,"body":"right, and why it's not working,"},{"speaker":"Adele Spraggon","startTime":683.9,"endTime":687.2,"body":"it's not you, you're not the"},{"speaker":"Adele Spraggon","startTime":687.2,"endTime":691.52,"body":"problem. So that's a big hurdle"},{"speaker":"Adele Spraggon","startTime":687.2,"endTime":691.52,"body":"that we've got to get over. The"},{"speaker":"Adele Spraggon","startTime":691.52,"endTime":694.94,"body":"second hurdle is this idea of"},{"speaker":"Adele Spraggon","startTime":691.52,"endTime":694.94,"body":"ownership. We're so used to self"},{"speaker":"Adele Spraggon","startTime":694.94,"endTime":697.88,"body":"blame. We're so used to saying"},{"speaker":"Adele Spraggon","startTime":694.94,"endTime":697.88,"body":"there's something wrong with me,"},{"speaker":"Adele Spraggon","startTime":697.94,"endTime":703.0,"body":"right? Yeah, and that that, that"},{"speaker":"Adele Spraggon","startTime":697.94,"endTime":703.0,"body":"idea of just owning it as a"},{"speaker":"Adele Spraggon","startTime":703.0,"endTime":706.36,"body":"pattern, instead of owning it as"},{"speaker":"Adele Spraggon","startTime":703.0,"endTime":706.36,"body":"an identity, as there's"},{"speaker":"Adele Spraggon","startTime":706.36,"endTime":709.96,"body":"something wrong with myself,"},{"speaker":"Adele Spraggon","startTime":706.36,"endTime":709.96,"body":"right? That takes a little bit"},{"speaker":"Adele Spraggon","startTime":709.96,"endTime":714.34,"body":"of time, because the person"},{"speaker":"Adele Spraggon","startTime":709.96,"endTime":714.34,"body":"goes, but, you know, I should be"},{"speaker":"Adele Spraggon","startTime":714.34,"endTime":717.64,"body":"able to do this. And I keep"},{"speaker":"Adele Spraggon","startTime":714.34,"endTime":717.64,"body":"saying, but you don't, you can't"},{"speaker":"Adele Spraggon","startTime":717.82,"endTime":720.84,"body":"the idea of free will, let's"},{"speaker":"Adele Spraggon","startTime":717.82,"endTime":720.84,"body":"debunk it, because it's, just"},{"speaker":"Adele Spraggon","startTime":720.84,"endTime":725.1,"body":"not true. So that's the second"},{"speaker":"Adele Spraggon","startTime":720.84,"endTime":725.1,"body":"step. Once they get over that"},{"speaker":"Adele Spraggon","startTime":725.16,"endTime":729.6,"body":"those two steps, the third thing"},{"speaker":"Adele Spraggon","startTime":725.16,"endTime":729.6,"body":"they have to realize is that"},{"speaker":"Adele Spraggon","startTime":729.6,"endTime":733.8,"body":"everything that the mind does"},{"speaker":"Adele Spraggon","startTime":729.6,"endTime":733.8,"body":"supports the patterns. Have you"},{"speaker":"Adele Spraggon","startTime":733.8,"endTime":736.2,"body":"heard the expression you can't"},{"speaker":"Adele Spraggon","startTime":733.8,"endTime":736.2,"body":"get out of the mind using the"},{"speaker":"Adele Spraggon","startTime":736.2,"endTime":739.62,"body":"mind? Have you heard that"},{"speaker":"Adele Spraggon","startTime":736.2,"endTime":739.62,"body":"expression? Oh, I haven't. I"},{"speaker":"Adele Spraggon","startTime":739.62,"endTime":743.42,"body":"love that expression, because"},{"speaker":"Adele Spraggon","startTime":739.62,"endTime":743.42,"body":"it's so true, we can't get out"},{"speaker":"Adele Spraggon","startTime":743.42,"endTime":746.96,"body":"of the mind using the mind, and"},{"speaker":"Adele Spraggon","startTime":743.42,"endTime":746.96,"body":"that is because every thought"},{"speaker":"Adele Spraggon","startTime":746.96,"endTime":752.18,"body":"that we have becomes more data,"},{"speaker":"Adele Spraggon","startTime":746.96,"endTime":752.18,"body":"more evidence for why that"},{"speaker":"Adele Spraggon","startTime":752.18,"endTime":757.1,"body":"pattern is true, right? So we"},{"speaker":"Adele Spraggon","startTime":752.18,"endTime":757.1,"body":"try and analyze our way out, and"},{"speaker":"Adele Spraggon","startTime":757.1,"endTime":759.92,"body":"we just end up thinking right"},{"speaker":"Adele Spraggon","startTime":757.1,"endTime":759.92,"body":"back in the same old ways of"},{"speaker":"Adele Spraggon","startTime":759.92,"endTime":762.94,"body":"thinking. Yeah. We try to"},{"speaker":"Adele Spraggon","startTime":759.92,"endTime":762.94,"body":"justify our ways out, and we"},{"speaker":"Adele Spraggon","startTime":762.94,"endTime":767.2,"body":"just end up justifying the"},{"speaker":"Adele Spraggon","startTime":762.94,"endTime":767.2,"body":"patterns point of view. So we"},{"speaker":"Adele Spraggon","startTime":767.2,"endTime":770.92,"body":"need to be able to recognize"},{"speaker":"Adele Spraggon","startTime":767.2,"endTime":770.92,"body":"when our mind is in trap and"},{"speaker":"Adele Spraggon","startTime":770.92,"endTime":775.0,"body":"just call it for what it's"},{"speaker":"Adele Spraggon","startTime":770.92,"endTime":775.0,"body":"doing. Okay, that's how I like"},{"speaker":"Adele Spraggon","startTime":775.0,"endTime":778.96,"body":"to say. Just tell the mind, Hey,"},{"speaker":"Adele Spraggon","startTime":775.0,"endTime":778.96,"body":"mind, this is a trap. Let's come"},{"speaker":"Adele Spraggon","startTime":778.96,"endTime":782.82,"body":"back to the body. Let's come"},{"speaker":"Adele Spraggon","startTime":778.96,"endTime":782.82,"body":"back to what's going on now, and"},{"speaker":"Adele Spraggon","startTime":782.82,"endTime":788.52,"body":"let's stop thinking so much."},{"speaker":"Adele Spraggon","startTime":782.82,"endTime":788.52,"body":"Okay, after that, it's easy."},{"speaker":"Adele Spraggon","startTime":788.58,"endTime":792.36,"body":"It's free sailing, okay? Once"},{"speaker":"Adele Spraggon","startTime":788.58,"endTime":792.36,"body":"the person is able to do those"},{"speaker":"Adele Spraggon","startTime":792.36,"endTime":797.4,"body":"three things, it's actually, you"},{"speaker":"Adele Spraggon","startTime":792.36,"endTime":797.4,"body":"know, your brain is used to"},{"speaker":"Adele Spraggon","startTime":797.4,"endTime":801.2,"body":"changing patterns all the time,"},{"speaker":"Adele Spraggon","startTime":797.4,"endTime":801.2,"body":"yeah, spontaneously. It is"},{"speaker":"Adele Spraggon","startTime":801.2,"endTime":804.92,"body":"constantly upgrading its"},{"speaker":"Adele Spraggon","startTime":801.2,"endTime":804.92,"body":"relationship to the outside"},{"speaker":"Adele Spraggon","startTime":804.92,"endTime":808.94,"body":"world. Let's just take what"},{"speaker":"Adele Spraggon","startTime":804.92,"endTime":808.94,"body":"happens spontaneously and make"},{"speaker":"Adele Spraggon","startTime":808.94,"endTime":809.96,"body":"it systematic."},{"speaker":"Sara Poldmae","startTime":810.08,"endTime":812.9,"body":"Okay, all right,"},{"speaker":"Sara Poldmae","startTime":810.08,"endTime":812.9,"body":"great. So let's take another"},{"speaker":"Sara Poldmae","startTime":812.9,"endTime":816.56,"body":"example, because I like how you"},{"speaker":"Sara Poldmae","startTime":812.9,"endTime":816.56,"body":"broke down the example of food."},{"speaker":"Sara Poldmae","startTime":817.04,"endTime":820.48,"body":"Another thing that women"},{"speaker":"Sara Poldmae","startTime":817.04,"endTime":820.48,"body":"struggle with is perhaps"},{"speaker":"Sara Poldmae","startTime":820.48,"endTime":825.28,"body":"boundaries, how to how to"},{"speaker":"Sara Poldmae","startTime":820.48,"endTime":825.28,"body":"enforce boundaries or create"},{"speaker":"Sara Poldmae","startTime":825.28,"endTime":830.74,"body":"boundaries for themselves. So"},{"speaker":"Sara Poldmae","startTime":825.28,"endTime":830.74,"body":"can we use this as women to"},{"speaker":"Sara Poldmae","startTime":830.74,"endTime":833.32,"body":"solidify the ability to say no?"},{"speaker":"Adele Spraggon","startTime":833.74,"endTime":836.86,"body":"Absolutely. So I"},{"speaker":"Adele Spraggon","startTime":833.74,"endTime":836.86,"body":"always like to say, Okay, let's"},{"speaker":"Adele Spraggon","startTime":836.86,"endTime":839.74,"body":"set a goal. So if the goal is to"},{"speaker":"Adele Spraggon","startTime":836.86,"endTime":839.74,"body":"say no or to have better"},{"speaker":"Adele Spraggon","startTime":839.74,"endTime":844.74,"body":"boundaries, typically, how we"},{"speaker":"Adele Spraggon","startTime":839.74,"endTime":844.74,"body":"how we achieve that goal is we"},{"speaker":"Adele Spraggon","startTime":844.74,"endTime":848.46,"body":"are taught to ask, okay, how do"},{"speaker":"Adele Spraggon","startTime":844.74,"endTime":848.46,"body":"we get there? All right, so I'd"},{"speaker":"Adele Spraggon","startTime":848.46,"endTime":853.02,"body":"like everybody to just scratch"},{"speaker":"Adele Spraggon","startTime":848.46,"endTime":853.02,"body":"that question off. Instead, ask"},{"speaker":"Adele Spraggon","startTime":853.02,"endTime":858.24,"body":"yourself, Why am I not there"},{"speaker":"Adele Spraggon","startTime":853.02,"endTime":858.24,"body":"right now? Okay, so what? What"},{"speaker":"Adele Spraggon","startTime":858.24,"endTime":861.5,"body":"is standing in my way of setting"},{"speaker":"Adele Spraggon","startTime":858.24,"endTime":861.5,"body":"good boundaries, what step?"},{"speaker":"Adele Spraggon","startTime":861.5,"endTime":865.28,"body":"What's standing in my way of"},{"speaker":"Adele Spraggon","startTime":861.5,"endTime":865.28,"body":"saying No, all right? And that's"},{"speaker":"Adele Spraggon","startTime":865.28,"endTime":868.22,"body":"where you start to get into"},{"speaker":"Adele Spraggon","startTime":865.28,"endTime":868.22,"body":"those individual patterns that"},{"speaker":"Adele Spraggon","startTime":868.22,"endTime":872.3,"body":"your brain has, all right? In my"},{"speaker":"Adele Spraggon","startTime":868.22,"endTime":872.3,"body":"case, saying no cause panic"},{"speaker":"Adele Spraggon","startTime":872.3,"endTime":876.08,"body":"attacks, because I had a pattern"},{"speaker":"Adele Spraggon","startTime":872.3,"endTime":876.08,"body":"for people pleasing, right,"},{"speaker":"Adele Spraggon","startTime":876.08,"endTime":879.2,"body":"where I thought that I was"},{"speaker":"Adele Spraggon","startTime":876.08,"endTime":879.2,"body":"upsetting people, right? Okay?"},{"speaker":"Adele Spraggon","startTime":879.44,"endTime":883.0,"body":"And conflict avoidance. So I had"},{"speaker":"Adele Spraggon","startTime":879.44,"endTime":883.0,"body":"to say yes in order to avoid"},{"speaker":"Adele Spraggon","startTime":883.0,"endTime":886.84,"body":"conflict. So I became aware, oh,"},{"speaker":"Adele Spraggon","startTime":883.0,"endTime":886.84,"body":"yeah, okay, there's all these"},{"speaker":"Adele Spraggon","startTime":886.84,"endTime":891.22,"body":"things that my brain is"},{"speaker":"Adele Spraggon","startTime":886.84,"endTime":891.22,"body":"believing I'll be rejected, I"},{"speaker":"Adele Spraggon","startTime":891.22,"endTime":894.04,"body":"won't be accepted, you know, on"},{"speaker":"Adele Spraggon","startTime":891.22,"endTime":894.04,"body":"and on and on. So I just made a"},{"speaker":"Adele Spraggon","startTime":894.04,"endTime":898.36,"body":"big list of all the things that"},{"speaker":"Adele Spraggon","startTime":894.04,"endTime":898.36,"body":"my brain was saying, and then I"},{"speaker":"Adele Spraggon","startTime":898.36,"endTime":902.1,"body":"just started to remove each. One"},{"speaker":"Adele Spraggon","startTime":898.36,"endTime":902.1,"body":"of those now, once you remove"},{"speaker":"Adele Spraggon","startTime":902.1,"endTime":904.86,"body":"them, you're just naturally"},{"speaker":"Adele Spraggon","startTime":902.1,"endTime":904.86,"body":"setting boundaries. You're not"},{"speaker":"Adele Spraggon","startTime":904.86,"endTime":908.64,"body":"struggling to set boundaries"},{"speaker":"Adele Spraggon","startTime":904.86,"endTime":908.64,"body":"anymore. You've removed"},{"speaker":"Adele Spraggon","startTime":908.64,"endTime":910.8,"body":"everything that's in your way of"},{"speaker":"Adele Spraggon","startTime":908.64,"endTime":910.8,"body":"setting boundaries. So"},{"speaker":"Adele Spraggon","startTime":910.8,"endTime":916.2,"body":"boundaries are just set, okay?"},{"speaker":"Adele Spraggon","startTime":910.8,"endTime":916.2,"body":"And you know that you're using"},{"speaker":"Adele Spraggon","startTime":916.2,"endTime":920.18,"body":"your brain effectively when"},{"speaker":"Adele Spraggon","startTime":916.2,"endTime":920.18,"body":"there is no effort, okay, okay,"},{"speaker":"Adele Spraggon","startTime":920.18,"endTime":923.18,"body":"when there's nothing that you've"},{"speaker":"Adele Spraggon","startTime":920.18,"endTime":923.18,"body":"got to strive or fight against,"},{"speaker":"Adele Spraggon","startTime":923.18,"endTime":926.66,"body":"then you know that you're in the"},{"speaker":"Adele Spraggon","startTime":923.18,"endTime":926.66,"body":"on the right track. And so,"},{"speaker":"Adele Spraggon","startTime":926.66,"endTime":929.84,"body":"yeah, that's what I say. Set the"},{"speaker":"Adele Spraggon","startTime":926.66,"endTime":929.84,"body":"goal, and then ask yourself, Why"},{"speaker":"Adele Spraggon","startTime":929.84,"endTime":932.9,"body":"am I not there now? What's"},{"speaker":"Adele Spraggon","startTime":929.84,"endTime":932.9,"body":"between me and that goal? And"},{"speaker":"Adele Spraggon","startTime":932.9,"endTime":933.98,"body":"start removing it."},{"speaker":"Sara Poldmae","startTime":934.04,"endTime":938.12,"body":"Wonderful. So I"},{"speaker":"Sara Poldmae","startTime":934.04,"endTime":938.12,"body":"think I want you to walk us"},{"speaker":"Sara Poldmae","startTime":938.12,"endTime":945.88,"body":"through that four step program"},{"speaker":"Sara Poldmae","startTime":938.12,"endTime":945.88,"body":"again. Sure with lay terms, so"},{"speaker":"Sara Poldmae","startTime":945.88,"endTime":949.42,"body":"not using any of the terms of"},{"speaker":"Sara Poldmae","startTime":945.88,"endTime":949.42,"body":"like neuroplasticity or anything"},{"speaker":"Sara Poldmae","startTime":949.42,"endTime":954.4,"body":"really break it down very"},{"speaker":"Sara Poldmae","startTime":949.42,"endTime":954.4,"body":"simply, maybe like a sentence or"},{"speaker":"Sara Poldmae","startTime":954.4,"endTime":959.26,"body":"two for each step, because I"},{"speaker":"Sara Poldmae","startTime":954.4,"endTime":959.26,"body":"think I want the women listening"},{"speaker":"Sara Poldmae","startTime":959.26,"endTime":965.28,"body":"to really be able to grasp each"},{"speaker":"Sara Poldmae","startTime":959.26,"endTime":965.28,"body":"step and walk away with an"},{"speaker":"Sara Poldmae","startTime":965.52,"endTime":971.28,"body":"actionable tool that they can"},{"speaker":"Sara Poldmae","startTime":965.52,"endTime":971.28,"body":"use and practice today before"},{"speaker":"Sara Poldmae","startTime":971.28,"endTime":972.72,"body":"they get a chance to read your"},{"speaker":"Sara Poldmae","startTime":971.28,"endTime":972.72,"body":"book."},{"speaker":"Adele Spraggon","startTime":973.259,"endTime":976.319,"body":"Yes, perfect."},{"speaker":"Adele Spraggon","startTime":973.259,"endTime":976.319,"body":"Okay, so the first thing I want"},{"speaker":"Adele Spraggon","startTime":976.319,"endTime":979.139,"body":"to caution everybody is you want"},{"speaker":"Adele Spraggon","startTime":976.319,"endTime":979.139,"body":"to take each of these steps and"},{"speaker":"Adele Spraggon","startTime":979.139,"endTime":982.279,"body":"you want to use it for a full"},{"speaker":"Adele Spraggon","startTime":979.139,"endTime":982.279,"body":"week before you go on to the"},{"speaker":"Adele Spraggon","startTime":982.279,"endTime":983.599,"body":"next step. Oh, okay,"},{"speaker":"Sara Poldmae","startTime":983.6,"endTime":986.18,"body":"good to know. So"},{"speaker":"Sara Poldmae","startTime":983.6,"endTime":986.18,"body":"if we were to look at this as a"},{"speaker":"Sara Poldmae","startTime":986.18,"endTime":990.62,"body":"four step slash four week"},{"speaker":"Sara Poldmae","startTime":986.18,"endTime":990.62,"body":"program, that would be ideal."},{"speaker":"Sara Poldmae","startTime":990.68,"endTime":991.7,"body":"Okay, wonderful. Yes,"},{"speaker":"Adele Spraggon","startTime":991.76,"endTime":994.7,"body":"yes. So once you"},{"speaker":"Adele Spraggon","startTime":991.76,"endTime":994.7,"body":"have your list, so you've done"},{"speaker":"Adele Spraggon","startTime":994.7,"endTime":997.7,"body":"that little list, set the goal."},{"speaker":"Adele Spraggon","startTime":994.7,"endTime":997.7,"body":"What's between me? So now you"},{"speaker":"Adele Spraggon","startTime":997.7,"endTime":1001.2,"body":"have three or four items, okay,"},{"speaker":"Adele Spraggon","startTime":997.7,"endTime":1001.2,"body":"stopping you from, in this case,"},{"speaker":"Adele Spraggon","startTime":1001.2,"endTime":1006.24,"body":"saying no, okay, okay, great."},{"speaker":"Adele Spraggon","startTime":1001.2,"endTime":1006.24,"body":"Now you want to just find some"},{"speaker":"Adele Spraggon","startTime":1006.24,"endTime":1010.02,"body":"quiet space for yourself, and"},{"speaker":"Adele Spraggon","startTime":1006.24,"endTime":1010.02,"body":"it'll take maybe 510, minutes a"},{"speaker":"Adele Spraggon","startTime":1010.02,"endTime":1015.6,"body":"day. Okay, sit down in a quiet"},{"speaker":"Adele Spraggon","startTime":1010.02,"endTime":1015.6,"body":"space. Think about yourself"},{"speaker":"Adele Spraggon","startTime":1015.6,"endTime":1019.8,"body":"doing that. So let's say, let's"},{"speaker":"Adele Spraggon","startTime":1015.6,"endTime":1019.8,"body":"take me Okay, so my whole thing"},{"speaker":"Adele Spraggon","startTime":1019.8,"endTime":1022.82,"body":"was, oh my gosh, I'm going to"},{"speaker":"Adele Spraggon","startTime":1019.8,"endTime":1022.82,"body":"really upset people if I say no."},{"speaker":"Adele Spraggon","startTime":1023.48,"endTime":1027.38,"body":"So I would imagine myself saying"},{"speaker":"Adele Spraggon","startTime":1023.48,"endTime":1027.38,"body":"no, and then I would drop my"},{"speaker":"Adele Spraggon","startTime":1027.38,"endTime":1030.86,"body":"awareness into the body, and I'd"},{"speaker":"Adele Spraggon","startTime":1027.38,"endTime":1030.86,"body":"ask, okay, what am I feeling"},{"speaker":"Adele Spraggon","startTime":1030.86,"endTime":1036.08,"body":"right now? All right, so what's"},{"speaker":"Adele Spraggon","startTime":1030.86,"endTime":1036.08,"body":"my emotion? What's my physical"},{"speaker":"Adele Spraggon","startTime":1036.08,"endTime":1040.22,"body":"sensation, and what one thought"},{"speaker":"Adele Spraggon","startTime":1036.08,"endTime":1040.22,"body":"is going through my head? Now,"},{"speaker":"Adele Spraggon","startTime":1040.28,"endTime":1043.12,"body":"be careful with the thinking,"},{"speaker":"Adele Spraggon","startTime":1040.28,"endTime":1043.12,"body":"right? It'll run you down rabbit"},{"speaker":"Adele Spraggon","startTime":1043.12,"endTime":1046.18,"body":"holes, right? So try to just get"},{"speaker":"Adele Spraggon","startTime":1043.12,"endTime":1046.18,"body":"one thought and not allow the"},{"speaker":"Adele Spraggon","startTime":1046.18,"endTime":1046.78,"body":"mind to keep"},{"speaker":"Sara Poldmae","startTime":1048.82,"endTime":1050.8,"body":"okay. So all"},{"speaker":"Sara Poldmae","startTime":1048.82,"endTime":1050.8,"body":"right, let's, let's use an"},{"speaker":"Sara Poldmae","startTime":1050.8,"endTime":1055.72,"body":"example. Then, if it's saying no"},{"speaker":"Sara Poldmae","startTime":1050.8,"endTime":1055.72,"body":"trying to sit with yourself and"},{"speaker":"Sara Poldmae","startTime":1055.72,"endTime":1059.38,"body":"think of the idea of"},{"speaker":"Sara Poldmae","startTime":1055.72,"endTime":1059.38,"body":"disappointing your loved one,"},{"speaker":"Sara Poldmae","startTime":1059.98,"endTime":1062.46,"body":"and just stick with that"},{"speaker":"Sara Poldmae","startTime":1059.98,"endTime":1062.46,"body":"particular thought,"},{"speaker":"Adele Spraggon","startTime":1062.88,"endTime":1065.52,"body":"yeah, yeah. So"},{"speaker":"Adele Spraggon","startTime":1062.88,"endTime":1065.52,"body":"if that's the belief, or if I"},{"speaker":"Adele Spraggon","startTime":1065.52,"endTime":1069.36,"body":"say no, I'll disappoint my loved"},{"speaker":"Adele Spraggon","startTime":1065.52,"endTime":1069.36,"body":"one. Okay, then that you can"},{"speaker":"Adele Spraggon","startTime":1069.36,"endTime":1072.9,"body":"insert as the thought. Now you"},{"speaker":"Adele Spraggon","startTime":1069.36,"endTime":1072.9,"body":"want to just drop into the body,"},{"speaker":"Adele Spraggon","startTime":1072.9,"endTime":1077.46,"body":"okay, well, when I think about"},{"speaker":"Adele Spraggon","startTime":1072.9,"endTime":1077.46,"body":"I've disappointed them, what do"},{"speaker":"Adele Spraggon","startTime":1077.46,"endTime":1082.22,"body":"I feel? Oh, I feel ashamed."},{"speaker":"Adele Spraggon","startTime":1077.46,"endTime":1082.22,"body":"Great. Okay, awesome. Where do"},{"speaker":"Adele Spraggon","startTime":1082.22,"endTime":1086.66,"body":"you feel that? Oh, well, I feel"},{"speaker":"Adele Spraggon","startTime":1082.22,"endTime":1086.66,"body":"my stomach clenching. Wonderful."},{"speaker":"Adele Spraggon","startTime":1086.66,"endTime":1089.48,"body":"You've just identified a"},{"speaker":"Adele Spraggon","startTime":1086.66,"endTime":1089.48,"body":"pattern. It is that easy,"},{"speaker":"Sara Poldmae","startTime":1089.9,"endTime":1092.06,"body":"and that's the"},{"speaker":"Sara Poldmae","startTime":1089.9,"endTime":1092.06,"body":"only thing that we're going to"},{"speaker":"Sara Poldmae","startTime":1092.06,"endTime":1097.64,"body":"do for this week. So every day"},{"speaker":"Sara Poldmae","startTime":1092.06,"endTime":1097.64,"body":"we're going to sit and identify"},{"speaker":"Sara Poldmae","startTime":1097.88,"endTime":1102.82,"body":"what comes up when we want to"},{"speaker":"Sara Poldmae","startTime":1097.88,"endTime":1102.82,"body":"say no, and just sit with it and"},{"speaker":"Sara Poldmae","startTime":1102.82,"endTime":1106.36,"body":"see how it feels in your body."},{"speaker":"Sara Poldmae","startTime":1102.82,"endTime":1106.36,"body":"And that's it for the week. Like"},{"speaker":"Sara Poldmae","startTime":1106.36,"endTime":1106.78,"body":"that's what"},{"speaker":"Adele Spraggon","startTime":1106.78,"endTime":1109.18,"body":"I'm going to add"},{"speaker":"Adele Spraggon","startTime":1106.78,"endTime":1109.18,"body":"one more little thing to the end"},{"speaker":"Adele Spraggon","startTime":1109.18,"endTime":1111.82,"body":"of this. Okay, so you've"},{"speaker":"Adele Spraggon","startTime":1109.18,"endTime":1111.82,"body":"identified the three pieces,"},{"speaker":"Adele Spraggon","startTime":1111.82,"endTime":1114.76,"body":"yes. Now what you want to do is"},{"speaker":"Adele Spraggon","startTime":1111.82,"endTime":1114.76,"body":"you want to create a space, what"},{"speaker":"Adele Spraggon","startTime":1114.76,"endTime":1118.06,"body":"I call a space of observation."},{"speaker":"Adele Spraggon","startTime":1114.76,"endTime":1118.06,"body":"Okay, so just with detached"},{"speaker":"Adele Spraggon","startTime":1118.06,"endTime":1121.8,"body":"awareness, you're just going to"},{"speaker":"Adele Spraggon","startTime":1118.06,"endTime":1121.8,"body":"feel that feeling of shame, or"},{"speaker":"Adele Spraggon","startTime":1121.8,"endTime":1124.92,"body":"that feeling in your gut, okay,"},{"speaker":"Adele Spraggon","startTime":1121.8,"endTime":1124.92,"body":"and you're just going to feel"},{"speaker":"Adele Spraggon","startTime":1124.92,"endTime":1130.38,"body":"it, and just spend about 510,"},{"speaker":"Adele Spraggon","startTime":1124.92,"endTime":1130.38,"body":"seconds just feeling okay, okay,"},{"speaker":"Adele Spraggon","startTime":1130.56,"endTime":1134.28,"body":"and then just notice what you"},{"speaker":"Adele Spraggon","startTime":1130.56,"endTime":1134.28,"body":"observe, all right? So that's"},{"speaker":"Adele Spraggon","startTime":1134.28,"endTime":1135.24,"body":"step one. So"},{"speaker":"Sara Poldmae","startTime":1135.24,"endTime":1137.94,"body":"yeah, that's"},{"speaker":"Sara Poldmae","startTime":1135.24,"endTime":1137.94,"body":"that's all you're doing for the"},{"speaker":"Sara Poldmae","startTime":1138.0,"endTime":1142.4,"body":"first week. So before you go on"},{"speaker":"Sara Poldmae","startTime":1138.0,"endTime":1142.4,"body":"to the second week you are"},{"speaker":"Sara Poldmae","startTime":1142.4,"endTime":1149.18,"body":"asking us to just do that first"},{"speaker":"Sara Poldmae","startTime":1142.4,"endTime":1149.18,"body":"step and sit with it, identify"},{"speaker":"Sara Poldmae","startTime":1149.18,"endTime":1153.14,"body":"it, feel it in your body, and"},{"speaker":"Sara Poldmae","startTime":1149.18,"endTime":1153.14,"body":"just just essentially notice and"},{"speaker":"Sara Poldmae","startTime":1153.14,"endTime":1158.24,"body":"be an observer. Yep. Okay, you"},{"speaker":"Sara Poldmae","startTime":1153.14,"endTime":1158.24,"body":"go week two. We're on week two."},{"speaker":"Sara Poldmae","startTime":1158.24,"endTime":1158.9,"body":"What's so"},{"speaker":"Adele Spraggon","startTime":1159.08,"endTime":1160.96,"body":"week two? Now"},{"speaker":"Adele Spraggon","startTime":1159.08,"endTime":1160.96,"body":"you're going to flip that"},{"speaker":"Adele Spraggon","startTime":1160.96,"endTime":1164.32,"body":"switch. Typically, we think, Oh,"},{"speaker":"Adele Spraggon","startTime":1160.96,"endTime":1164.32,"body":"I'm disappointing my partner,"},{"speaker":"Adele Spraggon","startTime":1164.38,"endTime":1168.28,"body":"and that has to do with my"},{"speaker":"Adele Spraggon","startTime":1164.38,"endTime":1168.28,"body":"partner, okay? Or it has to do"},{"speaker":"Adele Spraggon","startTime":1168.28,"endTime":1172.42,"body":"with me, I'm a bad person for"},{"speaker":"Adele Spraggon","startTime":1168.28,"endTime":1172.42,"body":"disappointing them. Or they have"},{"speaker":"Adele Spraggon","startTime":1172.42,"endTime":1175.3,"body":"a problem because they become"},{"speaker":"Adele Spraggon","startTime":1172.42,"endTime":1175.3,"body":"disappointed. That's typically"},{"speaker":"Adele Spraggon","startTime":1175.3,"endTime":1178.78,"body":"the way we think of it, yeah,"},{"speaker":"Adele Spraggon","startTime":1175.3,"endTime":1178.78,"body":"okay. Instead of that, I want"},{"speaker":"Adele Spraggon","startTime":1178.78,"endTime":1182.22,"body":"you to flip the switch and say,"},{"speaker":"Adele Spraggon","startTime":1178.78,"endTime":1182.22,"body":"All right, I got a pattern in my"},{"speaker":"Adele Spraggon","startTime":1182.22,"endTime":1188.04,"body":"brain that feels like I have"},{"speaker":"Adele Spraggon","startTime":1182.22,"endTime":1188.04,"body":"disappointed them. Okay, so"},{"speaker":"Adele Spraggon","startTime":1188.04,"endTime":1191.16,"body":"that's ownership, and how you're"},{"speaker":"Adele Spraggon","startTime":1188.04,"endTime":1191.16,"body":"going to do that is you're going"},{"speaker":"Adele Spraggon","startTime":1191.16,"endTime":1194.58,"body":"to very gently after you've"},{"speaker":"Adele Spraggon","startTime":1191.16,"endTime":1194.58,"body":"identified. So even in step two,"},{"speaker":"Adele Spraggon","startTime":1194.58,"endTime":1198.18,"body":"in week two, you are starting"},{"speaker":"Adele Spraggon","startTime":1194.58,"endTime":1198.18,"body":"with step one. Okay, you've"},{"speaker":"Adele Spraggon","startTime":1198.18,"endTime":1202.64,"body":"identified the pattern, right?"},{"speaker":"Adele Spraggon","startTime":1198.18,"endTime":1202.64,"body":"I'm gonna say I created that"},{"speaker":"Sara Poldmae","startTime":1202.88,"endTime":1205.4,"body":"I own it, and so"},{"speaker":"Sara Poldmae","startTime":1202.88,"endTime":1205.4,"body":"you're doing ownership. So it's"},{"speaker":"Sara Poldmae","startTime":1205.4,"endTime":1208.64,"body":"identification is the first"},{"speaker":"Sara Poldmae","startTime":1205.4,"endTime":1208.64,"body":"step, and then ownership is the"},{"speaker":"Sara Poldmae","startTime":1208.64,"endTime":1209.84,"body":"second, is the second"},{"speaker":"Adele Spraggon","startTime":1209.84,"endTime":1213.32,"body":"step. Yes, I"},{"speaker":"Adele Spraggon","startTime":1209.84,"endTime":1213.32,"body":"created the physical sensation,"},{"speaker":"Adele Spraggon","startTime":1213.86,"endTime":1218.78,"body":"I created the emotion, I created"},{"speaker":"Adele Spraggon","startTime":1213.86,"endTime":1218.78,"body":"the thought, okay, and now"},{"speaker":"Adele Spraggon","startTime":1218.78,"endTime":1221.98,"body":"you're gonna add and because I"},{"speaker":"Adele Spraggon","startTime":1218.78,"endTime":1221.98,"body":"created it, I can let it go"},{"speaker":"Adele Spraggon","startTime":1222.4,"endTime":1225.88,"body":"however. You're going to find"},{"speaker":"Adele Spraggon","startTime":1222.4,"endTime":1225.88,"body":"out what you let go of in week"},{"speaker":"Adele Spraggon","startTime":1225.88,"endTime":1230.02,"body":"three. Okay, okay, so second"},{"speaker":"Adele Spraggon","startTime":1225.88,"endTime":1230.02,"body":"step is that ownership, and"},{"speaker":"Adele Spraggon","startTime":1230.02,"endTime":1233.14,"body":"you're going to do that for a"},{"speaker":"Adele Spraggon","startTime":1230.02,"endTime":1233.14,"body":"week. So now you've added on"},{"speaker":"Adele Spraggon","startTime":1233.56,"endTime":1236.02,"body":"identifying and now owning,"},{"speaker":"Sara Poldmae","startTime":1236.32,"endTime":1239.38,"body":"okay? And then"},{"speaker":"Sara Poldmae","startTime":1236.32,"endTime":1239.38,"body":"week three, week three."},{"speaker":"Adele Spraggon","startTime":1239.38,"endTime":1241.98,"body":"Now here's that"},{"speaker":"Adele Spraggon","startTime":1239.38,"endTime":1241.98,"body":"space of observation that we've"},{"speaker":"Adele Spraggon","startTime":1241.98,"endTime":1246.36,"body":"been doing over the two weeks."},{"speaker":"Adele Spraggon","startTime":1241.98,"endTime":1246.36,"body":"But this time, we are going to"},{"speaker":"Adele Spraggon","startTime":1246.36,"endTime":1250.62,"body":"really be aware that we are just"},{"speaker":"Adele Spraggon","startTime":1246.36,"endTime":1250.62,"body":"the surrendered witness. We're"},{"speaker":"Adele Spraggon","startTime":1250.62,"endTime":1253.32,"body":"not here to change anything."},{"speaker":"Adele Spraggon","startTime":1250.62,"endTime":1253.32,"body":"We're not here to judge"},{"speaker":"Adele Spraggon","startTime":1253.32,"endTime":1257.94,"body":"anything. We are certainly not"},{"speaker":"Adele Spraggon","startTime":1253.32,"endTime":1257.94,"body":"here to analyze anything. Okay,"},{"speaker":"Adele Spraggon","startTime":1258.18,"endTime":1262.58,"body":"we are just going to be just a"},{"speaker":"Adele Spraggon","startTime":1258.18,"endTime":1262.58,"body":"fly on the minds wall, I like to"},{"speaker":"Adele Spraggon","startTime":1262.58,"endTime":1262.94,"body":"say,"},{"speaker":"Sara Poldmae","startTime":1263.12,"endTime":1267.14,"body":"and we are, and we"},{"speaker":"Sara Poldmae","startTime":1263.12,"endTime":1267.14,"body":"are being the witness in that we"},{"speaker":"Sara Poldmae","startTime":1267.14,"endTime":1271.16,"body":"are witnessing the"},{"speaker":"Sara Poldmae","startTime":1267.14,"endTime":1271.16,"body":"identification. We're witnessing"},{"speaker":"Sara Poldmae","startTime":1271.16,"endTime":1275.48,"body":"our ownership of it, and that's"},{"speaker":"Sara Poldmae","startTime":1271.16,"endTime":1275.48,"body":"all. We're just sitting there"},{"speaker":"Sara Poldmae","startTime":1275.48,"endTime":1278.48,"body":"and watching the first two steps"},{"speaker":"Sara Poldmae","startTime":1275.48,"endTime":1278.48,"body":"in process."},{"speaker":"Adele Spraggon","startTime":1278.54,"endTime":1280.72,"body":"Well, ideally,"},{"speaker":"Adele Spraggon","startTime":1278.54,"endTime":1280.72,"body":"you're witnessing at the level"},{"speaker":"Adele Spraggon","startTime":1280.72,"endTime":1284.32,"body":"of body, not at the level of"},{"speaker":"Adele Spraggon","startTime":1280.72,"endTime":1284.32,"body":"mind, okay, okay. And so"},{"speaker":"Adele Spraggon","startTime":1284.44,"endTime":1289.78,"body":"witnessing how that feels, okay,"},{"speaker":"Adele Spraggon","startTime":1284.44,"endTime":1289.78,"body":"how those sensations feel in the"},{"speaker":"Adele Spraggon","startTime":1289.78,"endTime":1294.1,"body":"body, rather than what the mind"},{"speaker":"Adele Spraggon","startTime":1289.78,"endTime":1294.1,"body":"says about them. And that can be"},{"speaker":"Sara Poldmae","startTime":1294.1,"endTime":1297.94,"body":"difficult, so"},{"speaker":"Sara Poldmae","startTime":1294.1,"endTime":1297.94,"body":"that's tricky. How do Yeah, so"},{"speaker":"Sara Poldmae","startTime":1298.0,"endTime":1303.72,"body":"just being the witness without"},{"speaker":"Sara Poldmae","startTime":1298.0,"endTime":1303.72,"body":"using our brain is just sitting"},{"speaker":"Sara Poldmae","startTime":1303.72,"endTime":1306.12,"body":"with it and seeing where it"},{"speaker":"Sara Poldmae","startTime":1303.72,"endTime":1306.12,"body":"shows up in the body, without"},{"speaker":"Sara Poldmae","startTime":1306.12,"endTime":1309.12,"body":"trying to analyze it or change"},{"speaker":"Sara Poldmae","startTime":1306.12,"endTime":1309.12,"body":"it or do anything that's"},{"speaker":"Adele Spraggon","startTime":1309.12,"endTime":1310.8,"body":"right. And"},{"speaker":"Adele Spraggon","startTime":1309.12,"endTime":1310.8,"body":"that's where catching those"},{"speaker":"Adele Spraggon","startTime":1310.8,"endTime":1313.98,"body":"traps comes in, right? That's"},{"speaker":"Adele Spraggon","startTime":1310.8,"endTime":1313.98,"body":"why, if the mind starts"},{"speaker":"Adele Spraggon","startTime":1313.98,"endTime":1317.4,"body":"analyzing or justifying or"},{"speaker":"Adele Spraggon","startTime":1313.98,"endTime":1317.4,"body":"catastrophizing, that's another"},{"speaker":"Adele Spraggon","startTime":1317.4,"endTime":1321.62,"body":"trap. That's when just telling"},{"speaker":"Adele Spraggon","startTime":1317.4,"endTime":1321.62,"body":"the mind what it's doing is"},{"speaker":"Adele Spraggon","startTime":1321.62,"endTime":1324.92,"body":"really, really helpful. Okay,"},{"speaker":"Adele Spraggon","startTime":1321.62,"endTime":1324.92,"body":"it's like we say, okay, mind"},{"speaker":"Adele Spraggon","startTime":1324.92,"endTime":1328.1,"body":"that's analysis. Let's come on"},{"speaker":"Adele Spraggon","startTime":1324.92,"endTime":1328.1,"body":"back to just being the"},{"speaker":"Adele Spraggon","startTime":1328.16,"endTime":1332.06,"body":"surrendered witness. Okay, mind"},{"speaker":"Adele Spraggon","startTime":1328.16,"endTime":1332.06,"body":"you catastrophizing right now."},{"speaker":"Adele Spraggon","startTime":1332.36,"endTime":1335.36,"body":"Let's come back to just being"},{"speaker":"Adele Spraggon","startTime":1332.36,"endTime":1335.36,"body":"the surrendered witness. So, you"},{"speaker":"Adele Spraggon","startTime":1335.36,"endTime":1337.82,"body":"know, having that little"},{"speaker":"Adele Spraggon","startTime":1335.36,"endTime":1337.82,"body":"conversation with the mind,"},{"speaker":"Adele Spraggon","startTime":1337.82,"endTime":1341.32,"body":"because the mind is scared,"},{"speaker":"Adele Spraggon","startTime":1337.82,"endTime":1341.32,"body":"frankly, yeah, yeah. Especially"},{"speaker":"Adele Spraggon","startTime":1341.32,"endTime":1344.68,"body":"if it's got a problem it doesn't"},{"speaker":"Adele Spraggon","startTime":1341.32,"endTime":1344.68,"body":"know how to solve. So, you know,"},{"speaker":"Adele Spraggon","startTime":1344.68,"endTime":1349.24,"body":"bringing it down and being that"},{"speaker":"Adele Spraggon","startTime":1344.68,"endTime":1349.24,"body":"is very empowering. To be able"},{"speaker":"Adele Spraggon","startTime":1349.24,"endTime":1352.96,"body":"to just label what the mind is"},{"speaker":"Adele Spraggon","startTime":1349.24,"endTime":1352.96,"body":"doing without judging it. Okay,"},{"speaker":"Adele Spraggon","startTime":1353.32,"endTime":1356.44,"body":"so all of that, though, like I"},{"speaker":"Adele Spraggon","startTime":1353.32,"endTime":1356.44,"body":"said, lots more detail in the"},{"speaker":"Adele Spraggon","startTime":1356.44,"endTime":1359.8,"body":"book, if anybody is interested"},{"speaker":"Adele Spraggon","startTime":1356.44,"endTime":1359.8,"body":"in this technique, and you'll"},{"speaker":"Adele Spraggon","startTime":1359.8,"endTime":1362.76,"body":"really learn how to be that"},{"speaker":"Adele Spraggon","startTime":1359.8,"endTime":1362.76,"body":"surrendered witness, yeah. And"},{"speaker":"Adele Spraggon","startTime":1363.0,"endTime":1367.74,"body":"then what's step four? Ah. Now"},{"speaker":"Adele Spraggon","startTime":1363.0,"endTime":1367.74,"body":"here is an interesting step. You"},{"speaker":"Adele Spraggon","startTime":1367.74,"endTime":1371.76,"body":"see once, once the brain has"},{"speaker":"Adele Spraggon","startTime":1367.74,"endTime":1371.76,"body":"created a void, I'll call it, in"},{"speaker":"Adele Spraggon","startTime":1371.76,"endTime":1374.7,"body":"the pattern box so you've"},{"speaker":"Adele Spraggon","startTime":1371.76,"endTime":1374.7,"body":"removed that pattern that no"},{"speaker":"Adele Spraggon","startTime":1374.7,"endTime":1379.32,"body":"longer is able to say, no, yeah."},{"speaker":"Adele Spraggon","startTime":1374.7,"endTime":1379.32,"body":"Now what we want to do is we"},{"speaker":"Adele Spraggon","startTime":1379.32,"endTime":1383.66,"body":"want the brain to respond"},{"speaker":"Adele Spraggon","startTime":1379.32,"endTime":1383.66,"body":"optimally to the situation. Does"},{"speaker":"Adele Spraggon","startTime":1383.66,"endTime":1386.24,"body":"that make sense? So sometimes"},{"speaker":"Adele Spraggon","startTime":1383.66,"endTime":1386.24,"body":"it's correct to say no,"},{"speaker":"Adele Spraggon","startTime":1386.42,"endTime":1389.84,"body":"sometimes it's correct to say"},{"speaker":"Adele Spraggon","startTime":1386.42,"endTime":1389.84,"body":"yes, sometimes it's correct to"},{"speaker":"Adele Spraggon","startTime":1389.84,"endTime":1394.58,"body":"just pause and just Yeah, right."},{"speaker":"Adele Spraggon","startTime":1389.84,"endTime":1394.58,"body":"But you won't know what's"},{"speaker":"Adele Spraggon","startTime":1394.58,"endTime":1398.48,"body":"required until you're actually"},{"speaker":"Adele Spraggon","startTime":1394.58,"endTime":1398.48,"body":"in the situation. So now we"},{"speaker":"Adele Spraggon","startTime":1398.48,"endTime":1402.04,"body":"really start to play with the"},{"speaker":"Adele Spraggon","startTime":1398.48,"endTime":1402.04,"body":"brain's plasticity, because what"},{"speaker":"Adele Spraggon","startTime":1402.04,"endTime":1405.46,"body":"we do is we say, Okay, I'm going"},{"speaker":"Adele Spraggon","startTime":1402.04,"endTime":1405.46,"body":"to trust that. Come that"},{"speaker":"Adele Spraggon","startTime":1405.46,"endTime":1410.08,"body":"situation, my brain is going to"},{"speaker":"Adele Spraggon","startTime":1405.46,"endTime":1410.08,"body":"know what to do. All right. So"},{"speaker":"Adele Spraggon","startTime":1410.08,"endTime":1414.52,"body":"the fourth step is a step of"},{"speaker":"Adele Spraggon","startTime":1410.08,"endTime":1414.52,"body":"trust. It's a step of being"},{"speaker":"Adele Spraggon","startTime":1414.52,"endTime":1418.96,"body":"empowered enough to say, I will"},{"speaker":"Adele Spraggon","startTime":1414.52,"endTime":1418.96,"body":"respond optimally no matter"},{"speaker":"Adele Spraggon","startTime":1418.96,"endTime":1423.12,"body":"what. Okay, and the brain has"},{"speaker":"Adele Spraggon","startTime":1418.96,"endTime":1423.12,"body":"the capacity to do that, and"},{"speaker":"Adele Spraggon","startTime":1423.12,"endTime":1426.48,"body":"that's what I love about the"},{"speaker":"Adele Spraggon","startTime":1423.12,"endTime":1426.48,"body":"human brain. And the beautiful"},{"speaker":"Adele Spraggon","startTime":1426.48,"endTime":1431.1,"body":"thing is, is once we're once, we"},{"speaker":"Adele Spraggon","startTime":1426.48,"endTime":1431.1,"body":"have that plasticity going, once"},{"speaker":"Adele Spraggon","startTime":1431.1,"endTime":1434.28,"body":"we know how to play with the"},{"speaker":"Adele Spraggon","startTime":1431.1,"endTime":1434.28,"body":"brain, the brain will take care"},{"speaker":"Adele Spraggon","startTime":1434.28,"endTime":1437.58,"body":"of you, and it will take care of"},{"speaker":"Adele Spraggon","startTime":1434.28,"endTime":1437.58,"body":"everybody around you. Yeah,"},{"speaker":"Adele Spraggon","startTime":1437.76,"endTime":1441.08,"body":"right, because it, it's"},{"speaker":"Adele Spraggon","startTime":1437.76,"endTime":1441.08,"body":"absorbing all of that"},{"speaker":"Adele Spraggon","startTime":1441.08,"endTime":1444.86,"body":"information, the subconscious is"},{"speaker":"Adele Spraggon","startTime":1441.08,"endTime":1444.86,"body":"much smarter than the conscious"},{"speaker":"Adele Spraggon","startTime":1444.86,"endTime":1448.7,"body":"mind. It's able to see those"},{"speaker":"Adele Spraggon","startTime":1444.86,"endTime":1448.7,"body":"flickers of fear in somebody's"},{"speaker":"Adele Spraggon","startTime":1448.7,"endTime":1452.78,"body":"eyes. It's able to pick up on"},{"speaker":"Adele Spraggon","startTime":1448.7,"endTime":1452.78,"body":"that expression of shame. Our"},{"speaker":"Adele Spraggon","startTime":1452.78,"endTime":1456.14,"body":"conscious mind may overlook it,"},{"speaker":"Adele Spraggon","startTime":1452.78,"endTime":1456.14,"body":"but the subconscious is so"},{"speaker":"Adele Spraggon","startTime":1456.14,"endTime":1460.48,"body":"attuned, right? And so the"},{"speaker":"Adele Spraggon","startTime":1456.14,"endTime":1460.48,"body":"subconscious, when it's creating"},{"speaker":"Adele Spraggon","startTime":1460.48,"endTime":1463.72,"body":"a brand new pattern for the"},{"speaker":"Adele Spraggon","startTime":1460.48,"endTime":1463.72,"body":"situation. It's able to take all"},{"speaker":"Adele Spraggon","startTime":1463.72,"endTime":1467.56,"body":"of that into account. Okay? So"},{"speaker":"Adele Spraggon","startTime":1463.72,"endTime":1467.56,"body":"we have to have the capacity to"},{"speaker":"Adele Spraggon","startTime":1467.56,"endTime":1471.82,"body":"get out of our way, get out of"},{"speaker":"Adele Spraggon","startTime":1467.56,"endTime":1471.82,"body":"the brain's way, and allow the"},{"speaker":"Adele Spraggon","startTime":1471.82,"endTime":1474.7,"body":"brain to create an optimal"},{"speaker":"Adele Spraggon","startTime":1471.82,"endTime":1474.7,"body":"pattern for what's going on."},{"speaker":"Sara Poldmae","startTime":1475.18,"endTime":1477.94,"body":"All right,"},{"speaker":"Sara Poldmae","startTime":1475.18,"endTime":1477.94,"body":"amazing. I love it. I think"},{"speaker":"Sara Poldmae","startTime":1477.94,"endTime":1481.02,"body":"those are such useful steps, and"},{"speaker":"Sara Poldmae","startTime":1477.94,"endTime":1481.02,"body":"it involves sitting with"},{"speaker":"Sara Poldmae","startTime":1481.02,"endTime":1483.96,"body":"yourself, which is one of the My"},{"speaker":"Sara Poldmae","startTime":1481.02,"endTime":1483.96,"body":"Favorite Things to tell women in"},{"speaker":"Sara Poldmae","startTime":1483.96,"endTime":1487.38,"body":"midlife to do Adele. Can you"},{"speaker":"Sara Poldmae","startTime":1483.96,"endTime":1487.38,"body":"just again, give us the name of"},{"speaker":"Sara Poldmae","startTime":1487.38,"endTime":1490.56,"body":"your book, the name of your"},{"speaker":"Sara Poldmae","startTime":1487.38,"endTime":1490.56,"body":"website, and anything else you"},{"speaker":"Sara Poldmae","startTime":1490.56,"endTime":1493.5,"body":"want our audience to know before"},{"speaker":"Sara Poldmae","startTime":1490.56,"endTime":1493.5,"body":"we sign off? Yeah,"},{"speaker":"Adele Spraggon","startTime":1493.5,"endTime":1496.92,"body":"so the name of"},{"speaker":"Adele Spraggon","startTime":1493.5,"endTime":1496.92,"body":"my book is shift four steps to"},{"speaker":"Adele Spraggon","startTime":1496.92,"endTime":1501.62,"body":"personal empowerment, the name"},{"speaker":"Adele Spraggon","startTime":1496.92,"endTime":1501.62,"body":"of the website. Is shift four"},{"speaker":"Adele Spraggon","startTime":1501.62,"endTime":1506.6,"body":"steps, and that's the number"},{"speaker":"Adele Spraggon","startTime":1501.62,"endTime":1506.6,"body":"four. And on that shift four"},{"speaker":"Adele Spraggon","startTime":1506.6,"endTime":1509.6,"body":"steps, so you can either get a"},{"speaker":"Adele Spraggon","startTime":1506.6,"endTime":1509.6,"body":"copy of my book or you can book"},{"speaker":"Adele Spraggon","startTime":1509.6,"endTime":1513.02,"body":"a call with me. So if anybody"},{"speaker":"Adele Spraggon","startTime":1509.6,"endTime":1513.02,"body":"would like a free call to"},{"speaker":"Adele Spraggon","startTime":1513.02,"endTime":1515.96,"body":"discuss their patterns and to"},{"speaker":"Adele Spraggon","startTime":1513.02,"endTime":1515.96,"body":"come up with some lists and"},{"speaker":"Adele Spraggon","startTime":1515.96,"endTime":1518.78,"body":"things that you can work on, you"},{"speaker":"Adele Spraggon","startTime":1515.96,"endTime":1518.78,"body":"are very welcome to book a call."},{"speaker":"Sara Poldmae","startTime":1519.62,"endTime":1523.18,"body":"Wonderful. Thank"},{"speaker":"Sara Poldmae","startTime":1519.62,"endTime":1523.18,"body":"you so much for have for coming"},{"speaker":"Sara Poldmae","startTime":1523.18,"endTime":1526.54,"body":"on the show. I've really enjoyed"},{"speaker":"Sara Poldmae","startTime":1523.18,"endTime":1526.54,"body":"having you. I think that that's"},{"speaker":"Sara Poldmae","startTime":1526.54,"endTime":1530.74,"body":"such a such an immediate tool"},{"speaker":"Sara Poldmae","startTime":1526.54,"endTime":1530.74,"body":"that we can use, which I love to"},{"speaker":"Sara Poldmae","startTime":1530.74,"endTime":1534.64,"body":"offer my listeners of just"},{"speaker":"Sara Poldmae","startTime":1530.74,"endTime":1534.64,"body":"sitting with, sitting with"},{"speaker":"Sara Poldmae","startTime":1534.64,"endTime":1537.7,"body":"things. How do they show up in"},{"speaker":"Sara Poldmae","startTime":1534.64,"endTime":1537.7,"body":"our body? Because our brain and"},{"speaker":"Sara Poldmae","startTime":1537.7,"endTime":1540.54,"body":"body are not separate, right?"},{"speaker":"Sara Poldmae","startTime":1537.7,"endTime":1540.54,"body":"And like you said these"},{"speaker":"Sara Poldmae","startTime":1540.54,"endTime":1543.72,"body":"subconscious messages, we're"},{"speaker":"Sara Poldmae","startTime":1540.54,"endTime":1543.72,"body":"getting them. It's just whether"},{"speaker":"Sara Poldmae","startTime":1543.72,"endTime":1546.84,"body":"we're tuning into them or not."},{"speaker":"Sara Poldmae","startTime":1543.72,"endTime":1546.84,"body":"So thank you, Adele. I hope you"},{"speaker":"Sara Poldmae","startTime":1546.84,"endTime":1549.78,"body":"have an amazing day to all my"},{"speaker":"Sara Poldmae","startTime":1546.84,"endTime":1549.78,"body":"listeners. I hope you are"},{"speaker":"Sara Poldmae","startTime":1549.78,"endTime":1553.44,"body":"empowered. I hope that you take"},{"speaker":"Sara Poldmae","startTime":1549.78,"endTime":1553.44,"body":"these tools and use them and"},{"speaker":"Sara Poldmae","startTime":1553.44,"endTime":1556.44,"body":"create the most beautiful life"},{"speaker":"Sara Poldmae","startTime":1553.44,"endTime":1556.44,"body":"for yourself. Thank you, sir."},{"speaker":"Sara Poldmae","startTime":1556.44,"endTime":1556.56,"body":"You"},{"speaker":"Sara Poldmae","startTime":1563.54,"endTime":1566.78,"body":"thank you so much for listening"},{"speaker":"Sara Poldmae","startTime":1563.54,"endTime":1566.78,"body":"to this episode of the midlife"},{"speaker":"Sara Poldmae","startTime":1566.78,"endTime":1570.74,"body":"rise and thrive podcast. If you"},{"speaker":"Sara Poldmae","startTime":1566.78,"endTime":1570.74,"body":"are enjoying what you hear each"},{"speaker":"Sara Poldmae","startTime":1570.74,"endTime":1574.82,"body":"week, be sure to follow the show"},{"speaker":"Sara Poldmae","startTime":1570.74,"endTime":1574.82,"body":"and leave a rating and review,"},{"speaker":"Sara Poldmae","startTime":1574.82,"endTime":1578.48,"body":"letting me know what you think I"},{"speaker":"Sara Poldmae","startTime":1574.82,"endTime":1578.48,"body":"would love to hear from you. See"},{"speaker":"Sara Poldmae","startTime":1578.48,"endTime":1579.2,"body":"you later. Bye."}]}