Watching Your Life Like a Movie: The Practice of Noting & Tracking

This week, Sally and I are chatting about one of our favorite tools that has helped us and our clients become more aware, more connected, and find more joy in everyday life.

Noting and Tracking 

Or as we like to call it…

Watching your life like a movie.

Have you ever found yourself stress eating the chips, snapping at your kids, shutting down, procrastinating, or repeating a pattern you’ve promised yourself you’d stop… and then later thought,

“Wait… why did I do that?”

We’ve both been there.

In this episode, we’re talking about how to slow down long enough to notice what’s actually going on beneath our reactions instead of just moving through life on autopilot.

We chat about:

• What noting and tracking actually is. 
•How emotions are energy in motion
• Why awareness is the first step to rewiring old patterns
• How to create space between who you are and what you’re experiencing
• The simple question that can change everything: “What do I need right now?”
• How noticing joy is just as important as noticing stress.

This conversation feels like sitting down with friends and having one of those talks where you’re nodding your head thinking,

“Oh my gosh… me too.”

So many of us are carrying the same struggles, asking the same questions, and wondering why we keep repeating the same patterns.

If you’ve been feeling disconnected, stuck in old patterns, or like you’re just moving through the motions of life, this episode will give you a simple place to start reconnecting with yourself.

Grab a notebook, find a cozy spot, and come hang out with us as we talk about meeting ourselves with a little more awareness, compassion, and love.

Come say hi to us over on IG.

Sally’s Instagram  https://www.instagram.com/happyripplescoaching?igsh=cnRuZnIwczdudzd3

Cori’s Instagram https://www.instagram.com/cori.taylor?igsh=MXRycGJnZnluZ3Nvag%3D%3D&utm_source=qr

Watch Sunsets With Me https://www.instagram.com/watch.sunsets.with.me?igsh=MWlsMDQ3b2s2ZW9wbg%3D%3D&utm_source=qr

Transcript

SPEAKER_00 0:00

Hello and welcome back to another episode of Watch Sunsets with Me. This is our summer series where Sally and I talk all things real, raw, human, that just brings us back to connecting to ourselves, to one another, and just remembering the magic of life again. Today we're gonna jam on a really fun topic, and I'm gonna let Sally introduce it. So go ahead and get going, Sally.

SPEAKER_01 0:24

Okay, hi everybody. Uh today we promised you some tools for your toolbox. So today we're gonna talk about noting and tracking. So we're kind of going to learn how to watch ourselves as if we're on a movie and take notes. So this is something that Pori and I have learned um throughout our uh education and something that really helps just get back to that idea of knowing yourself on a deeper level. So um this is kind of like observing our thoughts and our emotions without judging ourselves or without making it mean anything, but just observing so that we can react in a way that we don't regret later.

SPEAKER_00 1:18

Yes, yes, yes. And I think a lot of us can relate to that. I know I can, to where we're just reacting to life and then we react and we're like, what the heck? Where did that come from? What was I doing? Why did I do that? And sometimes we're not even like fully aware till maybe even that night of like you're laying down at night and you're like, oh my gosh, did I literally just like do that again? I mean, emotional eating, I think, is one to where you're very like reactive in the moment of like you're not noticing anything, you're not being able to respond, you're just completely just reactive without being able to like notice what's going on.

SPEAKER_01 1:59

Like we've gotten so used to numbing and reaction to the emotion that we don't even notice the emotion anymore. It's just like a habit. I I'm feeling this way, so I eat, or I'm feeling this way. I'm gonna watch a movie, I'm gonna numb out, I'm gonna read a book, I'm gonna do something so I don't have to feel this emotion. And uh, we get so in the habit of not feeling it that we end up blowing up the kids or binging a whole gallon of ice cream or whatever it is. So um the point of this is to kind of get back in touch with how our bodies feel with certain emotions and what we are doing in the moment to react to them. And again, without judging ourselves and being like, oh my god, I'm so bad I just ate that ice cream, but oh my gosh, now I understand that I was feeling stressed. And my go-to reaction was to numb out.

SPEAKER_00 2:59

Yes, I can totally relate to this too, especially when you talked about the kind of like reacting and like lashing, I guess like, you know, like responding in a way to your kids that you're like, what the heck? This is not the type of mom I want to be. Right. And not even realizing what was underneath that response. Because I never under I didn't know that, like if I took time to like notice, kind of like watch my life, like what's playing out like a movie, then I could get all this information of what I truly needed in the moment.

SPEAKER_01 3:32

Right. And I think that's a good point, knowing what you really need. So the the first layer of this, right, is observing what we're feeling and how we're reacting, but even to go um back to the beginning a little bit more. Emotions, when we think about emotions or feelings, emotions are feelings in motion. It's energy in motion. So what happens often is that we feel sad or angry or stressed or um we have that feeling that we're not enough or whatever that is. And instead of dealing with it or even letting our bodies feel it, we have coping mechanisms that we employ in reaction to that feeling. So when we can um put a name to the feeling and observe how our bodies feel in the feeling, then we can um deal with the emotion in a way that makes us feel good and makes the feeling resolved and allows the feeling to move through instead of getting stuck. I often talk about like when you wake up and you've been stressed out all week and you're already up to your eyeballs with stress, it doesn't take much to blow the top off, right? It doesn't take a lot for the kids to like argue with you or your husband to argue with you or whatever before you just blow your top and you're like, oh my gosh, why did I just go off like that? It's because these emotions have been boiling. It's like a teapot. The emotions have been boiling until you know, you're pretty soon you're you're hearing the whistle. Yes. When we can yeah, so when we can pay more attention to what those feelings are and what our go-to reaction is and and wind it back and say, okay, so this is how I would like to react to that feeling. Um, that's what we talk about when we're talking about uh noting.

SPEAKER_00 5:32

Yes, yeah, exactly. It's noticing what, like you just said, what you were feeling in the moment and noticing how you would want to feel and react in that moment because that's the rewiring process. And I love how you mentioned that emotions are energy in motion and there's they want to be moved through us, they want to be felt. That's why when we stay very stagnant or we're like, I don't know, I don't know, I don't know, we become more anxious. It's because we have so much bubbling up in us that wants to just be moved and felt and seen. And I really like how like it becomes your identity almost when you start identity with, well, I'm just somebody who emotionally eats. I'm just somebody who has anxiety. And that's what I think notice, noting helps us kind of do, like watching your life, like like you said, like like this movie, is it helps us create space between the identity of I'm just this and opens up space for us to start that rewiring process, like you just talked about, that being able to respond differently, either in the moment or noticing how you responded, that's also a rewiring as after the fact, after, or even mid-emotional eating, for example. You're like, oh my gosh, I'm actually like here present, noticing that I'm doing this. And then that's bringing back your ability to choose.

SPEAKER_01 6:53

Right. Exactly. And I love how you talked about the identification. Like, if we can observe these things without identifying with it, then it gives us, like you said, the choice, it gives us the control over it. Instead of saying, I am anxious, uh, if we can rewire ourselves to say, I am experiencing anxiety and this is how I'm gonna deal with it, because I know this this activity or this um way of being is going to calm my nervous system, and I know I can do that without flying off the handle or eating or whatever that is. Like I am not anxious, that is not my identity, but I am feeling, I am experiencing anxiety, and so how do I want to deal with that?

SPEAKER_00 7:42

Exactly, because these identities, they ultimately they're driving our behaviors, they're they're becoming who we think we are, and that's what we start operating from. That's how we start responding. And a lot of us don't even realize we're not, once again, taking note of what identities am I operating from? What thought processes am I operating in? And I think that's like the very first step is awareness around it all. And I know we hear it all the time: awareness, awareness, awareness, but I don't think we realize how important it is to really become aware of who you are being? What identities are you holding on to? And are you truly showing up in this life and responding and reacting in a way that you're like, yes, this this feels good, this feels nourishing to me. And we're not perfect, you know, but it's can you have that awareness then again of like, oh, I was off a little bit here. So how can I, you know, come back into alignment?

SPEAKER_01 8:42

Right. And how could I react to that better next time? Like how could I um how could I calm my nervous system so that I'm not so so wound up and you know, blow my top? So I think that when we talk about noting and tracking, they're two two different but very similar ideas. So noting is um the analogy I like to use is you can't read the label when you're inside the bottle. Yes. So noting is just like instead of um trying to control everything outside of us or taking a breath and noticing what's happening on the inside. Like, okay, like I'm I'm feeling like I I want to eat the whole refrigerator. So what am I stressed? Am I bored? Am I lonely? Am I sad? What's happening? Try to put a name to that feeling and just notice what the feeling is and what your go-to reaction is. So that's what noting is. And then tracking is let's put pen to paper and maybe we write down what the emotion is, we write down what our go-to reaction is, and we write down maybe what we would like for our reaction to be so we can kind of start brainstorming, taking back that control. Does that make sense?

SPEAKER_00 10:02

Yes, that makes so, so much sense. I I mean I've seen it in my life, I've seen it in my clients' lives of just like you said, if you're if you're not, if you're not even noting what's going on, then how do you even know like what's going on, why you're responding that way? And like, and then if you don't even know how you want to respond, it's going to be impossible to create that new response.

SPEAKER_01 10:29

Yeah. It's kind of like you were talking about rewiring. It's like that shift in your process, right? So, like if you think of it from a very practical standpoint, like, you know, think about a fast food restaurant. In order to make it fast, there are certain processes they have. They have all the ingredients right next to each other, so they can just go down the slide the burger down the line and put the ingredients on it, right? Um, so when we get to the place where we can write it down, we can brainstorm it, and then we can start practicing it. Okay, how does this actually look practically in my life? If I'm coming from a place of stress and I'm flying off the handle every morning when we're trying to get ready for school, let's wind that back. What needs to happen for me to not be coming into the day in this stressed out state? Like what how would I rather be reacting? How would I rather feel in the morning? And then let's decide what needs to happen for me to be able to get the feeling that I want to have.

SPEAKER_00 11:32

Yes. Something that I like to say is we can literally choose kind of like our thoughts, kind of how we want to feel. Like we choose our clothes each morning. Like we don't have to wake up and just be like, well, I'm just gonna keep repeating subconsciously what I've been repeating. That's that's what noting does, is it opens up space for you to create that little bit of space to be like, oh, maybe I can choose a little bit different here. Maybe I can be like, oh, today I want to feel more relaxed and calm. Okay, so how could I make this morning a little bit more relaxed and calm? Like, what would that look like? What decisions does she make? Maybe it is breathing five minutes before you go wake the kids up and doing a little bit of stretching and connecting. So that way when you do wake the kids up, you're already in in a space to hold capacity for what mornings do you bring with having lots of littles and a lot going on and everything.

SPEAKER_01 12:32

Right. And just um, I think finding the thing that that brings you down to baseline, right? So that we're not already up to our eyeballs with stress. But what what brings you down to baseline? Like if you're getting out of bed two minutes before you have to get the kids in the car, you're you're already, you know, in adrenaline. You're already in fight or flight, right? Like, oh my god, I gotta do all these things. I think um what we as women often skip is our own care, right? Like we uh talk ourselves into hitting the snooze button one more time because and that being our self-care when really that's gonna throw our our morning into chaos. Um and and I think that is also a way of just numbing, I don't wanna I'm I'm procrastinating the feeling that I'm gonna have when I'm stressed out this morning, right? Versus let me deal with this stress preemptively, let me feel good going into this morning so that I can, you know, field the questions and I can find the backpack and I can do all the things that I know that are gonna be thrown at me in a way that doesn't make me, you know, in tears on my way home from dropping the kids off.

SPEAKER_00 14:04

Yeah. Right? I yes, I get that to where it's like, cool. So I just sent them off to school with them thinking their mom is mean, you know, like you know, to where it's like, you're like, how did I become this? And it's like you just said we underneath for me was the worth of like, well, I just need to keep giving because underneath that was like, I'm not worthy of pouring into myself, I'm not worthy of actual love, I'm not worthy. And so one thing like you just talked about that changed for me, and I know like as mom that's like, I gotta add one more thing to my list. Literally, a five-minute morning routine changed the directory of my life and helped me be more resourced and helped me be able to notice even how I was feeling when I woke up, what woke up and how I like wanted to feel going into my day.

SPEAKER_01 14:59

Right.

SPEAKER_00 15:00

Five minutes.

SPEAKER_01 15:01

Right. And I think again, like that first, very first step. Like, I don't want, I don't want people to listen to this and go down the rabbit hole of like, oh, well, I gotta create a whole morning routine now. No. Step one is this noting and tracking how am I feeling? How would I rather feel? And what is my reaction to the feeling? Yes. And you don't even really need to know where the feeling is coming from. You need don't need to say, I am stressed because I have whatever. Because sometimes you don't even know why you're stressed. You can just think, I'm stressed and anxious. That's how I'm feeling. Where do I feel it in my body? I feel like my chest is tight, I feel like my breathing is shallow, and I feel like I'm just gonna lose it on the next person who asks me a question. Okay, so that's how you're feeling. How would you rather feel? I would rather feel like I can breathe. I would rather feel calm and like I can breathe and like I can treat everyone around me the way that I I want to them to remember me treating them, right? Okay, so that's how I want to feel. And what step, what one step could I take, or what one thing could I do to feel more the way I want to feel than than not? And maybe that's just like I need to go in the bathroom and count to 10 and take some deep breaths, and that's that's what I need to do right in this moment. It's not, I don't want you to go down the rabbit hole. I just want you to to try to understand yourself and your reactions because that's gonna go a long way once we start talking about, you know, adding in a morning routine or um talking about other tools. It'll go a long way if you know what the feeling is and where you feel in your body and how you would rather feel.

SPEAKER_00 16:57

Exactly. And I think that's what we wanted this to be is just something simple and tangible that noting is simply just noticing the thoughts in your mind without creating stories around them, just noticing, okay, here's the thoughts that are going on. Here's how I'm feeling in my body right now. And then, like you said, okay, so I'm feeling stressed, I'm feeling tense, I'm feeling like tight, I'm I'm gonna lose it if, and then it's being able, like you mentioned, then okay, what do I actually need in this moment? Yeah, and I think that's like a question that we don't even realize that just even asking that simple question on the daily, and it's nothing that you have to like have this big whole like whole routine, like you just talked about. We don't want you to feel like another thing we already hear so much that we have to do. Like, no, literally, just you can do this driving. Oh, what am I noticing right now in my thoughts? What am I noticing in my body? How am I feeling? Oh, okay, I'm feeling this. What do I actually need? And it might be hard at first to even know because we're like we talked about, we're so disconnected, but it's just building that relationship back to your body, your needs, who you are. That sometimes just gets like fragmented over the years. Yeah.

SPEAKER_01 18:13

And I think like when you when I hear you say, What am I feeling? What am I what are my thoughts? Um, like it creates a little bit of um friction in my nervous system. And when you say, What do I need in this moment? Like my shoulders drop and I take a deep breath.

SPEAKER_00 18:33

Yeah, it's an instant, like, oh, what do I actually need?

SPEAKER_01 18:37

Like, all this I can actually need something and take care of that.

SPEAKER_00 18:41

Yeah. I don't have to keep giving from depletion and depletion and depletion until like we talked about you're lashing out or reacting in a way where you're like, this is not me, but you you have no idea how to even find your way back to you, and you're like trying to just like do all these things.

unknown 19:01

Right.

SPEAKER_00 19:01

And that's why we want to bring you these very simple, tangible tools because both of us, as being moms and going through like the toddler years and having older kids, and just it's something that I use on the daily. It's not something that it's just like, hey, now I know how to note, so I just move on. This is a very simple, tangible tool that I use on the daily that I can like I've even like, you know, brought to my kids like, okay, just notice how you're feeling. Like pause and really, like you said, like at the beginning, watch, look at what's going on. Like everything's a movie right now. What is going on? I mean, maybe you know, the kids are like screaming and you're trying to get dinner done, and you're like, oh my gosh, it has to do this, this, this. Okay, what do I actually need in this moment?

unknown 19:41

Right.

SPEAKER_00 19:42

Oh, I just need to take a deep breath.

unknown 19:44

Right.

SPEAKER_00 19:44

And just focus on this moment right here.

SPEAKER_01 19:46

Yeah, and like dinner is not an emergency. Oh, I can just breathe for a minute. Dinner is not an emergency. Okay. It just kind of takes you down a couple notches. And and I want to point out too that um I remember when I first started taking our live coaching certification. Um our mentor asked me, What do you do for fun? And I was like, Oh, you know, I I like to hang out with my kids and you know, um, you know, hang out with the family. And she's like, no, not not with the family. What do you like to do? Like, what makes your soul happy? And I could not answer the question. And I my immediate reaction was that I burst into tears. And so I think the really beautiful thing about this noting and tracking is once you can start scratching the surface of your emotions, it starts coming into view what you like. Like you can also track, you know, it makes me really feel alive when I go outside in the morning and smell the flowers, or I go outside and just close my eyes and look up into the sunset. You know, it just um once you start scratching the surface, and a lot of times we start with the negative stuff because you're like, I want to stop flying off the handle or I want to stop emotional eating. Um, but but when we start to dive a little bit deeper, you also get to notice what things bring you joy. And when we can reconnect with that, it's medicine.

SPEAKER_00 21:29

Okay, I love this because this has been what I have been opening myself up to is allowing the play and magic and wonder and awe back in again. And like you just said, when we're like, okay, like I need all the kind of like negative stuff, we get so wrapped up in like this is what healing looks like. But healing is also allowing in and noticing the little things that bring us joy. The little tiny moments to where our body does soften. And when we can start noticing those, that's when that rewiring process really will start. Because it's like, oh, it's safe to be in this experience. It's safe to be here. And you start noticing how those like how you feel. And it's gonna feel like a battle at first of like, you know, of two identities kind of battling each other. But when it's like, oh, both can coexist and I can allow in and notice the little beauty in each moment and each day. That's that's the yumminess, that's the magic.

SPEAKER_01 22:39

Right. I can be mom and wife and boss and employee and daughter and mother and all of those things, and I can be who I am.

SPEAKER_00 22:50

Yes. Yeah, we're multidimensional. We're supposed to be. We're not just supposed to be like, and here's my identity, and here's my identity, and here's my identity. It's like, no, we're not all these outside things. It's remembering, like we we talked about, remembering who you are underneath all these identities and beliefs and truly getting to the core of who you are, which is what noting helps you do. It helped it's it helps you come back to, oh, like we talked about, what am I actually feeling? What do I actually need? Even asking the question, is this true? Is this mine? Right. What need is this connected to? What does the what do I need most right now?

SPEAKER_01 23:35

Right.

SPEAKER_00 23:38

Um, it's the whole like connection creates like that communication. Like when you bring back that connection, that's when these pieces start opening up to start communicating again.

SPEAKER_01 23:48

Absolutely. Like those those little pieces of you that feel like they were lost or you don't even remember start coming into focus again.

SPEAKER_00 23:59

Yeah. And we're able to like meet ourselves with more awareness, more understanding, more grace and more love, as opposed to like, well, there you go again. That's just who you are. Like, good job. You messed up again.

SPEAKER_01 24:12

It's like you're a bad mom.

SPEAKER_00 24:14

Yeah.

unknown 24:15

Yeah.

SPEAKER_00 24:16

You're able to like start meeting yourself the way you meet others with such love and open arms. Like I just got kind of like this feeling of like, how long has it been since you have met yourself with open arms?

SPEAKER_01 24:31

Right. Right. And and do you feel like this too, Corey? I have noticed with myself and my clients that when I'm able to observe myself without judging myself, and I'm able to um uh be less critical of myself, I find myself being far less critical of other people too.

SPEAKER_00 24:57

Oh yeah. Yeah, yeah, yeah, yeah. My relationships have strengthened, especially with like my husband. Cause when I'm in the loop of being very critical of who I am and just in that space of just identifying as like, well, this is who I am, and there's friction there. And I'm critical also then of other things because as within, so without, it's it's all connected. And when we can start bringing back that noting that, oh, everything is connected, just because you're like, well, I'm just like saying this to myself in private, but then how do you think your body is walking around in the world, feeling very shame, very like closed off, very even judgmental. Um, just speaking from my like perspective, and like some clients that I've worked with, that when they start opening up that space to noting who they actually are and like what do they actually need, they're like, oh my gosh, I didn't know that like I could feel this way in my life. And I didn't know that I was cutting myself off from fully experiencing even being present with my kids.

SPEAKER_01 26:06

Yeah. Yeah. I noticed with my kids. I if I was beating myself up for being a bad mom, I would notice things with like, oh, you have dirt on your shirt. People are gonna think I'm a bad mom, so I'm gonna criticize you for getting dirt on your shirt.

unknown 26:23

Yeah.

SPEAKER_01 26:24

You know what I mean? Like I was much more nitpicky with my kids when I was feeling bad about myself. Oh, so we can notice those, notice those, that self-critical talk that goes on and start to shift that, and that's that's uh where tracking comes in really handy. Like I feel really crappy about myself, and I'm you know, I noticing that I'm being really critical of other people. So how would I rather react to that? Let me start talking to myself in a way that I would want to talk to my kids or my husband or my best friend, right?

SPEAKER_00 27:01

Yes, yes, yes, yes. No, all of this is just so true, and it's just I think too, opening the conversation of hey, like I've I've felt this way, I've been there because there's so much um with AI and Chat GPT, just like this perfectionist persona of like, well, they have it all together. So, like, what the heck? Like, what's wrong with me? But just knowing that, like, hey, we've been there, we still are there at times. And just being like, oh, okay, and there was a way out. Yes, there's a real tangible way out without having to like overhaul and override your whole life, which I think is just a whole other aspect of you know things going on right now, just online and everything. But but yeah, this noting and tracking is the very basic and such a foundational piece of where to start.

unknown 28:01

Yeah.

SPEAKER_01 28:02

Yeah. And I would love to hear from you guys if you do it, if you have any aha moments. Cause often when you take that pen to paper, you're like, oh.

SPEAKER_00 28:13

Yeah. Yeah. So let's just swing all the way back around. Just let's just go. What are the very basics? Um, if somebody who's just like get getting started out, if they were like, okay, how would I start noting and tracking? What would your um what would you tell them? Just very basic.

SPEAKER_01 28:29

Okay. I would tell you that your homework is to go buy yourself a pretty notebook and a pretty pen that you'll look forward to using, first of all. Keep it somewhere where you will see it and just start noticing, like if I'm if you're feeling amped up or you're feeling happy or you're feeling sad, just like take a breath and be like, okay, what emotion is this? Where do I feel it in my body? Is this making me feel good and happy inside, or is it making me feel bad? And if it's making me feel bad, how do I shift it? And if it's making me feel good, how do I get more of it?

SPEAKER_00 29:10

Yes, yeah, yeah, yeah, yeah. I love that. And then the tracking piece would be the tracking, actually, like writing it down, um, bringing it like to very like tangible. Um, okay, so I felt this way when this. So tracking how do I want to like bring more of that in?

SPEAKER_01 29:32

Yeah. And starting a starting a new pattern, right? It's about starting new habits, kind of like um, I'm feeling nervous, so I'm biting my nails. I don't want to bite my nails. Um, and I know I'm biting my nails when I get nervous. How can I soothe myself when I'm nervous in a more healthy way? And then writing that down and then reminding yourself, okay, this is this is the new habit that I'm starting. The new habit is like, I'm gonna take five deep breaths and I'm gonna go shut myself in the bathroom for a minute and just breathe or whatever, whatever feels good to do in that moment. And when we write it down, it helps us remember it, and we can go back to it and be like, oh, this is this is what I discovered the first time I was feeling this, and now this is the way I'm gonna treat myself in this moment from here on out.

SPEAKER_00 30:23

Yeah, I think too, what's gotten kind of just like real quick with the nervous system world of like we have to create safety. And safety doesn't mean we stay stag stagnant, safety does involve movement, but it's involving movement in the way that you are wanting to start rewiring, bringing it back to like, you know, the biting the nails. Sometimes we're like at a meeting, you know, and we start biting our nails. And so you're noticing, oh, I'm biting my nails, I'm in this meeting, I'm stressed out. What like we can't always, you know, get up. So it's what can I do right now? Maybe it's bringing your hands down and rubbing your nails. And think of that as more of like a soothing. I'm like, okay, how am I feeling now? Am I and like breathing while you're rubbing your nails and just being very present with how you're feeling and what's going on. And that's going to start the rewiring process of, oh, I don't have to always like clam up and like go to like this. I can open up space to allow this in. And I think what's huge is the good moments because a lot of like we've talked about, it's a lot of like, okay, here's what I'm doing when I'm stressed. But like take in that pretty notebook and with that pen, write down, yes, the stressful moments and the like, here's how I reacted. But then also, like we talked about, oh, I stepped outside and allowed the sun to hit my face and it felt so amazing. Write that down. Yeah.

SPEAKER_01 31:40

What little things brought me joy today, right? Yes. That's and how do I get more of that?

SPEAKER_00 31:45

Yes. I think ending your day with just what brought joy to my heart today. What what was my kind of sunset moment that really just like I paused and was like, oh, this is huge.

SPEAKER_01 31:59

So And also not beating yourself up if you didn't get one today.

SPEAKER_00 32:03

Exactly.

SPEAKER_01 32:05

But like thinking about how can I incorporate that tomorrow.

SPEAKER_00 32:10

Yeah. I I like that you added that in. Is this isn't to be like crap, I messed up, let me beat myself up again. It's oh no, I'm just opening up, I'm just noting and tracking so that way I can create this capacity to create and hold the life that I that I want. Not not keep looping in these identities and these old ways, but this new way of remembering and truly creating that that I'm like really wanting to like be and become and call in. And it just starts with the simple practice of noting and tracking. Yeah. All right. Do you have anything else that you want to add, or do you feel like you want to say?

SPEAKER_01 32:55

I feel like I feel like complete with that. And I I think we've got a lot that we can build on as we go on to other episodes, but I feel like let's just leave it there unless you have anything.

SPEAKER_00 33:08

No, I agree. I I think this will be very good for it. It was a very good reminder for me. Um a very good reminder too, I think, or just like opening up that idea of like, oh, I can start noting and tracking. And I'm not overhauling my life. I can just do something super simple to start allowing the joy and again to start feeling good in my life again. Yes. Yeah. Perfect. All right. So this was episode two of our summer series. We love doing these. We love hearing from you. Um, like I said on our last episode. Please reach out. Please um come message us on Instagram, on our pages. We will let we will let you know what those are in just a minute. Um, please let us know what you want to learn more about. Like we are open for like that communication because communication and reconnection is what actually allows us to start healing when we finally feel safe to be seen and heard and just fully felt in this life. So, my um Instagram handle is uh there's Watch Senses, Watch Sunsets with me, and then there is Corey.taylor. And then Sally, what is yours?

SPEAKER_01 34:18

Mine is Happy Ripples Coaching.

SPEAKER_00 34:21

Awesome. So come find us over there. Come say hello, come follow us, come message us. We want to just build a community again to where you just really are like, oh my gosh, like they actually see me. We're here growing and expanding together. We're walking together. Like that's yeah, that's what we're here for, is just to walk together. Not separate from, but together on this journey of life. So, okay, so um find the cozy spot, watch the sunset, get that pretty notebook, and just start noting and tracking. And just like we said, let us know how this landed for you. Let us know if you have any questions, questions. Let us know how noting and tracking starts to fill in your life and let us know how you we can support you. So have a beautiful, beautiful day. Thanks.