SDEpisode25 - Courage To Show up & guided meditation

Showing up doesn't always mean having it all together. Sometimes, the greatest act of courage is simply taking the next step when you're uncertain, overwhelmed, or afraid.

In this episode, we're diving into "The courage to show up" and what it truly means to keep choosing yourself, even on the hard days. We explore the fear of failure, the power of vulnerability, embracing imperfection, and why progress is built through consistent, imperfect action. Together, we'll talk about self-compassion, resilience, and trusting that every time you show up, you're becoming the person you're meant to be.

Whether you're healing, growing, chasing a dream, or simply trying to make it through this season of life, this conversation is a reminder that you don't have to be fearless you just have to be willing.

Take a deep breath, press play, and let's explore what becomes possible when we find the courage to show up.

Transcript

SPEAKER_02 0:04

Welcome back, fellow yogis, to the Soul Deep Yoga and Healing podcast. My name is Kimmy, and next to me I have my co-host, Brittany.

SPEAKER_01 0:12

We're so excited to have you here. Yeah, welcome back. We took a week off. We had a lot of stuff going on this week, so we needed we needed a little break. Yes. Well, you were also manning the fort. Yes gone.

SPEAKER_02 0:23

Thank you for that, by the way. Absolutely. But we're back and we're excited. Let's talk about what we've been doing. What has your week been?

SPEAKER_01 0:31

My week has been great. Um, super busy. I've been cleaning a lot actually. And that's pretty much it. Celebrating the fourth. We went to the oh yeah, it was my husband's birthday. Happy birthday, Matt, on June 30th. You turned 40. Oh yeah. I'm here for it. It's been great. Um so we did that. And it was it's 4th of July, so it was 4th of July weekend. All the festivities, yeah. Yeah, the festivities, yeah. Heck yeah. It was it was like kind of slow, but it wasn't like it was weird when like Friday and Saturday rolled around. Like I had my I did my cleaning on Friday. But um on Saturday, that was a true, true day off for me. Yeah, you didn't teach in the morning at all. We didn't. It was weird, and I told myself all week, you're not gonna set your alarm.

SPEAKER_02 1:36

Did you set your alarm?

SPEAKER_01 1:38

I did. But I set it for like way a bit later ish in the morning. But like also like really early. What time? It was six o'clock.

SPEAKER_02 1:49

Wow. So that's Britney sleeping in for you, sleeping in until 6 a.m.

SPEAKER_01 1:54

And I was up before my alarm. Avi. Yeah, so it was just interesting. And um yeah, it was pretty chill actually. Good. Went golfing yesterday. Love that. Oh, I love catching the sun rays. That's the best part. Yeah, you go out and get a tan and while you golf. Yeah, it's perfect. Yeah, I did golf lessons on Wednesday, and Junior roasted me so hard yesterday on my form. I've made some really huge improvements on my swing. Um, but one thing that I tend to do, which is so funny because we kind of talk about this in yoga, and I just the whole time I'm getting lessons from John. I'm like, this is like yoga. Like you keep having like yoga stuff, John. Um, when I go in for my swing, I still keep my elbows tight into my body. And you're supposed to, when you come in, it's supposed to be all the way out. You're not supposed to keep it in tight like how I've been doing. And oh, Junior roasted me so hard yesterday. He's like, Mommy, keep walking around like this. And his shoulders are shrugged up to his ears, and I'm just like, oh, that's funny. Um, but yeah, like John teaches a lot of like you gotta like let you gotta let go of that tension, you gotta hang loose. And um, we talk it was uh it was actually really cool because he was like, You golf is all about staying in the present moment, and because you can't control anything in golf. You dude, my ball was going left yesterday. Good drives, good hits, but going left. And it was yeah, it was cool. John's cool, the golf course is cool, golf is cool.

SPEAKER_02 3:41

Heck yeah. I wanted to go golfing yesterday, we didn't make it, but that's fun. I'm glad you went.

SPEAKER_01 3:47

Yeah, we played a little scramble, which I don't know. We made improvement time. Usually we'd be out there forever, but uh we were not this time, and we were not an hour and a half to lay on the course, we were 30 minutes, only a couple of people had to play through us right on, and so which I knew them, which was totally fine, and it was great, which anybody can play through us because we're really slow. But but yeah, how was your week? You you did you've been kind of gone for a minute.

SPEAKER_02 4:21

Yeah, I well, the reason we didn't record last week is because I was out of town and we went up to Redfish Lake in Idaho, went camping, and that was super cool. Highly recommend, it's beautiful up there, and this is in Idaho, right? Yeah, um, but yeah, and then classes went really well this week. Um, I had a full house Thursday morning. 15 people, 15 people for class, yeah, and that was it was awesome. I had some new people show up too, some people I've never taught before, and so that was yeah, it was great.

SPEAKER_01 4:50

And some of those new people have been returning your class. Yes, they were here today. Yes, yes. I love that. Love getting new students. It's it's me too, yeah.

SPEAKER_02 5:02

But yeah, do you have any uh magic moments for the week?

SPEAKER_01 5:05

Um, I have a couple. Okay, let's hear them. One is kind of like a shout-out, though. The first one is is um Junior called me princess yesterday. I'm like running up on the golf cart just because he I let him drive usually. If he asks, I'm like, whatever. And he was like, hop on princess, and I was like, I didn't even say anything, didn't even compliment on it because I was like, if I say anything, is this gonna like is he ever gonna say something like that again to me? Because you know, like you bring a little bit of embarrassment to it. Like if I was like, oh, he'd be like, mom, stop never saying that again. That's exactly what he would say, and then my my other magic moment slash shout outs. Um, I was at Bombgars and I ran into a listener. Ooh, and real listener, real life, dude. Oh, it was so cool. I couldn't poor Chet. It was Chet Jensen. He's he's such a good guy. He owns like a mechanic shop down the road from us and from the studio, and I've known him for a really long time, but he was just like, Yeah, listen to your podcast. And I was like, Oh, really? And I didn't know what to say after that. I just kept smiling at him. Thanks for listening, yeah. Thanks, Chet. And my I was very red, but he was like, Yeah, just play in the garage and speaker, and I'm like, Oh, so everyone's getting the healing, even the cars. So I was like, this is great, but yeah.

SPEAKER_02 6:42

No, that's cool. I I I feel that. Like it's like it's awkward when people tell us that they listen to the podcast, but like, so grateful. It's like, oh my god, well thanks. Yeah, like I didn't, I didn't I don't expect or actually think anybody actually listens to this.

SPEAKER_01 6:54

But that you do, you know. I uh I was telling them I was like, you know, we get to see where the listeners are coming from, so like salt lake or out of the country, whatever. It's like, but we don't see the actual people, which no, we don't know who it is. We don't know who it is, but now I know. I was like, now I know Chet, you're one of those. You're one of those people. You're one of those people. So it was really fun. I felt semi-famous. I was like, oh, dude, I was so red. I just didn't even know what to say after that. I was like, I got really socially awkward, really quick. Sorry, Chet. Sorry, Chet. Oh, that's fun. But yeah, and shout out to Chet, because you're a cool cat. Do you have any magic moments this week?

SPEAKER_02 7:35

Um, yes. Well, talking about our students, um, I won't name him specifically, but we have a student in the studio who like we were talking this morning, like his posture. Holy crap. Chef's kiss. And like from compared to like when he first started to coming to the studio two years ago.

SPEAKER_01 7:54

Well, he was also taking the classes from Fit Factory when we were in the little cardio room.

SPEAKER_02 8:01

Uh-huh. Yeah, so he's been coming for consistently at probably even three years at this point. It's been a minute. He's he's considered an OG. He is an OG, yes. Um, but yeah, his like seeing, like physically seeing him this week, I was like, you are looking so good.

SPEAKER_01 8:17

Oh my gosh, like I see the improvement. Yeah, the release in the shoulders. He's almost soft. Slightly lifted, yes.

SPEAKER_02 8:26

Oh, dude, he just almost a straight spine. I love seeing that.

SPEAKER_01 8:31

Yeah. Physically seeing the improvement, like it just, and then when you see that physical improvement, you will also see the physical improvement on the mat. So during his exercises. Well, yes.

SPEAKER_02 8:44

And so it makes me curious as to the chaturanga the other day was phenomenal. I literally called him out in the middle of class. I was like, listen, I was like, that was beautiful, chaturanga. Good. Keep doing it. Yeah. You look good. Like you can.

SPEAKER_01 9:00

Yeah, that's little rewards, and like to see that, it just like you're like, okay, I I'm doing my job and I'm doing it correctly, and I'm teaching correctly and well. And yes, is it's it's a good confident boost because because he's an OG and because we're so familiar with them, it it's hard. It's and it's fun to see. Yeah, I I love that for you.

SPEAKER_02 9:25

Yeah, that's fun.

SPEAKER_01 9:28

Okay, I have an FMK for you this morning. Okay. I don't have any for you. That's okay. What's what's my F Mary Kill options? Let's go. Okay. Summer fall spring.

SPEAKER_02 9:48

That sucks. I have to merry fall because I love fall.

SPEAKER_01 9:52

Okay, same.

SPEAKER_02 9:53

Merry Fall. Kill summer. Kimmy, what? I know. You're a Leo. I I love summer. Dude, I don't know.

SPEAKER_01 10:09

And you are you are fires I won!

SPEAKER_02 10:14

I know. I love I love summer. I do. But you got me with this last spring equinox. I don't know. There's just something about it.

SPEAKER_01 10:22

Okay.

SPEAKER_02 10:22

There's something about it. But I like spring energy, the new beginnings and stuff. You know, okay. I don't know. I guess I resonate with that a little bit more. Alright.

unknown 10:32

Wow.

SPEAKER_01 10:33

What's your answer question? What would you do? Okay, so I'm in a merry fall. We can agree on that one. Obviously, yeah. Dude, I'm F in summer. Okay. She's my girl.

SPEAKER_02 10:44

She's she's a good girl.

SPEAKER_01 10:46

She she Yeah. And you I'm I'm killing spring. Okay. I think the only reason why is because weather. Like everything is muddy. Everything is just like it it doesn't look great quite. Like towards the end of spring, that's when everything starts to bloom, and it's just like I didn't even put winter on the list because we know that it's dead. Yeah. Anyways, in winter. Yeah, interesting. Yeah. Alright. Do you have a love and a hate this week? I don't have a hate.

SPEAKER_02 11:27

Well, actually, this one kind of works with both. It's my love and hate. Okay, but it was this morning when you I was walking past Brittanya. She was sending out mattes. She flipped her hair. It's in a ponytail. Her hair is to her hips, mind you. So her hair is long. She flips her hair over the shoulder as I'm walking by. It like literally like whips around my neck and like chokes me out, perhaps. Like I walk and I'm like, that's when it would have turned around, was because she made like made a gagging noise. Yeah, because your hair was choking me out, dude. But it was it was so funny. Like we giggled about it for like five minutes. It was hilarious like it was we couldn't recreate it if we tried to. Like if you tried to flip your hair, like it wouldn't go around my neck like that. Like it was like full, just like it was all the way around, like to the root. Like it was.

SPEAKER_01 12:19

I'm trying so hard not to lose it over here. Cause like I was just like, what the heck did my hair just hit?

SPEAKER_02 12:27

Yeah, you were like confused, and I was just like, you just like choked me. Turn around, you're gagging. It was so funny. Like, yeah, maybe we'll have to pull the camera foot. See if we can find see if we can find that. It was pretty good. It was a it was a true hair flip. It was a good one. Yeah. Lendy's got a good head of hair on her, so oh my goodness, that's funny.

SPEAKER_01 12:49

Do you have any love hates? Okay, so I'll start with my hate so we can end on a positive note. A hate. We haven't brought this up in a long time. We got into a wide-legged forward fold, and we were doing skindosana today. Mm-hmm. And I had bubble guts. And I was trying so hard not to fart. Let it out, dude. And I was over there chuckling.

SPEAKER_02 13:18

Just outed myself out. Now I have a hate. Okay. I hate when I lost my balance in class this morning. And Brittany laughed at me. Did you just tattle on me?

SPEAKER_01 13:30

I totally did, dude. I did. I did laugh at you. Kimmy never loses her balance.

SPEAKER_02 13:36

I lost it though. I was in, yeah, we were just in side angle. I don't know what was happening. I was just, whoa, like lean back. Lean back a little too far.

SPEAKER_01 13:44

That's so funny. That's good. Yeah. Um, yeah, so I was trying to, yeah. Didn't yeah. Yeah. Had a part related out. That was bubble guts. It was turning the gross one. It's always oh, that's what I'm saying. Like, like it was gonna be bad. I can't, I can't. Listen, we wouldn't have been able to collect ourselves. Like class would have been over. No one would have been able to go. Oh that's funny. So I just I just hate that part of yoga. That's it. Okay, that's valid. Happens in forward folds and happy baby. Yeah. Sometimes childs. That's your love. My love is when my 12-year-old has a positive attitude. Aw. Yeah. Yesterday when we were golfing, the whole entire time, he just was like, Mom, I'm having so much fun. And we didn't like fight or argue. Just good time. And he like tried to, even though he was roasting my posture, he was like trying to correct me in the best way that a 12-year-old could. But he was just very like, he was, it was it was a good day for him. He sometimes struggled with like a lot of self-confidence, and he's he's can be really hard on himself. It's a work in progress, but yesterday I think was a really good day for him overall for for that. So I just love it when he's in a positive attitude. And like I can tell, like when he called me his princess. Yeah. Cute. Yeah, so love a positive attitude from a 12-year-old. I know it's an awkward age, and so sometimes 12-year-olds don't want to be positive, I guess. Yeah. Alright, cool. We are bringing in a new segment. And I'm gonna go first. Okay, let me let me close my eyes. It is called Guess That Smell. So, what me and Katie and I have done is we have pulled two essential oils from the back, and we're gonna guess it. So I'm pulling mine out right now and I'm gonna stick it under her nose and tell her to smell.

SPEAKER_02 15:59

Okay. Okay, also forewarning. Me and Britney are pretty nose blind. Like, we have oils in the studio all day, every day. Like people are like, oh, it always smells so good when we come in. And I'm like, I don't smell anything at this point. Like, I don't smell the oil, so this is give me grace. I don't know, we'll see what I can smell. Ready, smell.

SPEAKER_01 16:20

Oh, I know it. Hold on. Is that a rise? Sorry, sorry, let me bring it back. Is that a rise?

SPEAKER_02 16:28

Is it a rise?

SPEAKER_01 16:31

No. Crap, give it back.

SPEAKER_02 16:33

Okay.

SPEAKER_01 16:33

One more snip. You use it all. Adaptive. Ooh, no. It's whispering hope. No. That won't fit in my pocket. Which one is that? Are you ready for it? Yeah. You can look. It's citrus. I know. I smell the cit. Hold on. Oh wait. Dude, what is that?

SPEAKER_02 16:59

It's purify.

SPEAKER_01 17:01

Whoa. Why did I smell citrusy? You can smell the centranella.

SPEAKER_02 17:05

Whoa. Okay, well, yeah, that one stumped me. Here we go. All right.

SPEAKER_01 17:09

We'll try number two. Okay, number two. Pulling it out of my pocket. Guess that smell. Maybe we can come up with a little jingle for this. Okay. Ready? And smell. This is actually one of my favorites. That one's adaptive. Ding ding ding ding! Yes! Yes! Adaptive! Winner. That's a good one. So cool. I know, but hey, that was great. That was you did good, Kimmy. That first one stumped me. The Centrinella? Because you use Purifia. You use Purify a lot, huh? Not at all. You use Langling. No. No. Langling smells like diabetes. Yeah. I don't know what that's about, but your turn. Close your eyes. Okay, eyes are closed.

SPEAKER_02 17:58

Okay. This first one. Go ahead and give that a little sniff.

SPEAKER_01 18:05

Ew. Is that copaiba? Nope. Bring it back. Is there?

SPEAKER_02 18:18

Cedar wood? No. It is a grounding smell. You're getting close. Oh man. Do I know it? You know it. You're gonna know it the second I you open your eyes. You're gonna go.

SPEAKER_01 18:34

What is that? It's not cinnamon. Nope. It is a grounding. I can smell it. Is it cedar wood? No, wait, did I already say that? Yep. Okay. Okay, what is it? Patchouli.

SPEAKER_02 18:51

Patchouli. I don't know. I thought it was the easy one. Alright, close your eyes again. Okay.

SPEAKER_01 18:58

Hopefully I can get this one. If not, oh well. I hope so. Okay, this is one just now. That one. Close. Lemon lime. It's lime. Lime. Oh, okay. Oh yeah. Oh, it's not. Oh, we got a full bottle too. Nice. Yeah, we do. That smells very lemony, actually. So lemon and lime, similar smell. Very well, yeah. Oh, done. Very close. Alright, that was fun. That was fun. That was that was a great little segment. I loved that. Alright. Alright, Kimmy. I got a would you rather? Ready?

unknown 19:48

Okay.

SPEAKER_01 19:49

Would you rather only be able to whisper or only be able to sing everything you say? Sing. Everything I say. I already do it half the time, like red.

SPEAKER_02 20:03

No. I do it all the time. So yeah, immediately I'd sing everything. You're just whispering. Brittany, good morning. Oh my gosh.

SPEAKER_01 20:14

The birds are singing. You'd get so sick of me. I would. I'd be like, um. Yeah. Cool. Alright. Is that it for the segments? We got one more. Ready? Okay. Real or fake? Ah, real or fake. Real or fake. Okay. There are more trees on Earth than stars in the galaxy.

SPEAKER_02 20:40

Fake news.

SPEAKER_01 20:42

It's real.

SPEAKER_02 20:43

No way. There's how do they know? The galaxy is so expansive. How do they know that there's more trees on Earth?

SPEAKER_01 20:51

Well, I think they count everything, right?

SPEAKER_02 20:53

Who's counting those trees? The astrologers, the scientists, the people in NASA. But they haven't even they haven't found the ends of space. There's no way. They don't know how many stars are actually out there. That's what I'm saying.

SPEAKER_01 21:06

There's gotta be more stars than trees. Okay. This one might get you. Owls can rotate their heads a full 360 degrees. Correct. Fake. It's only 270. Come on.

SPEAKER_02 21:24

Technicality. That's pretty close enough, dude. 270? I got one.

SPEAKER_01 21:32

We're all tried. Can only get a bunch of an over shoulder. Okay. Lightning never strikes the same place twice. False. Uh you're correct. It frequently strikes tall structures multiple times. There we go. That was fun. That's it. And now we just have the pull of the day. Pull of the day. Amethyst. Is that what you pulled? What I pulled the amethyst card, calm and wise from the comfy cozy witch oracle deck. Love the amethyst amethyst card. Flipping through our book here. I did sing. All right. So amethyst, calm and wise. And the mantra is I am a vessel of peace and tranquility. The message. The amethyst card appears when it's calming lavender to deep purple hues to offer you specific peace and tranquility, especially in moments of stress and being overwhelmed. Although your busyness may mean productivity lately, don't forget to take some time to yourself. Amethyst connected to the third eye chakra could also be telling you to work on your intuition. Pay attention to any intuitive hits and gut feelings you have been getting lately. When you're anxious or stressed, hold a piece of amethyst to your heart to help soothe and calm. And if you're looking for wisdom from your guides or intuition, hold the amethyst crystal to your third eye and ask your team what it is they wish for you to know. Start trusting your inner knowing and intuition as it's always whispering to you and won't steer you in the wrong direction. And your prompt is how can you calm the mind to be more receptive to your intuitive signs and hits?

SPEAKER_02 23:27

That's a good one. That is a good one. Intuition is so important.

SPEAKER_01 23:31

Yeah, especially that that go feeling. Listen to her.

SPEAKER_02 23:35

She knows. Alright, well, today we are talking about the courage to show up. I feel, and the reason why I picked this theme today is because I've we've had a lot of new people come into the studio, and when I have like asked them how they heard about us and you know, like why they're here today, you know. Um, I've had just a lot of people talk to me and tell me that they've been wanting to come for a really long time, but they haven't just because of like the anxiety behind like coming, you know? Yes. And like that is so real. Like that I the hardest part is just showing up, right? And so that's kind of what I wanted to talk about. Um, specifically like the practice. I always tell people like when they come and they're like, is this gonna be hard? I was like, you already did the hardest part, that's walking through the door. Like that's that's the hardest part, honestly. It's like getting past the expectations, the anxiety of it all. So we're of course gonna have days when anxiety feels loud, um when our minds tell us to stay home, to avoid, to wait until we feel more ready or more confident. But if I've learned anything about growth, it's that readiness often comes after we arrive and not before it. Um, showing up isn't about feeling fearless, it's about choosing presence even while fear sits beside us. It's about taking one small step, even when everything inside us tells us to stay where it feels familiar. This extends beyond our yoga mats. Um life asks us to show up for difficult conversations, for people who we love who are hurting, for responsibilities that we didn't choose, and for ourselves, even when we'd rather turn away. Sometimes showing up feels awkward, sometimes it feels exhausting, sometimes it feels like it's the bravest thing that we've done all day is just showing up. And I feel like we can all relate to that. We've all had situations like I know for me personally, I like we have I have things coming up where it's like I'm gonna go and support the people that I love and care about, and I know there's gonna be people there that I like really don't want to be around, you know, and it's like, but like regardless, I'm gonna show up for those people. Like, yes, I do have anxiety and I'm I've been nervous about it, you know, and I'm like not ignoring that, but like, but it's important to show up for those that you care for and for those um, and it's also so important to navigate those feelings.

SPEAKER_01 25:54

Like, why am I like what's the root reason to why I'm feeling this way? Is it is it the people, or really is it you? Like, are you really struggling to get out of your house because maybe you have severe social anxiety? Like, um, a lot of mine is social, um, and it will I feel like it's a mix, but I still have to hype myself up. And this is where the rewiring comes in, like where it's come into place in my life. Like, I it is it's an everyday, all day thing. You have to, you have to talk yourself through it. Like, yes, you literally simple things. I'll be like, Brittany, you can do this. Like, like you can do it. One step up. Just stop, take a breath, and just go do it because you know you're gonna have fun in the end. Yeah, that's what I do.

SPEAKER_02 26:44

Yes, yeah. And that's actually a perfect segment to what I wanted to talk about next because it's like, yeah, we've all experienced that, and we're gonna have those moments. Um, but what can we do when we're in that moment and we're like, God, this sucks, you know? Like, what can we actually do? And so these are some tips that I've used, and they seem really simple and like really just like duh. But if you actually try these, they really do help. So um number one that I want to share is just coming back to the senses. Everybody's probably heard of this, you know, but just coming back to the physical senses, um, the things that you can see, the things that you can touch, the things that you can hear, smell, and taste. So think about you, and it's it seems so simple, but really just bring aware, like we're we're hardwired to just go, go, go, and our senses are just always on, but we don't often take time to actually zone in on those things. Notice them. And it takes effort to zone in on those things. So whatever your mind's thinking about, the second you start to zone in on those things, those thoughts go away, and you actually have to use your concentration to work on that. So um, sometimes people do like the five, four, three, two, one thing. So it's like five things you can see, four things you can touch, three things you can hear, two things that you can smell, and one thing that you can taste. And then that's usually just like a good little exercise to bring you back into the moment. Um, another tip that you can use when you're feeling overwhelmed or anxious, and I tell people this in our yoga practice all the time, even to help them deepen their stretch, but it's lengthen your exhale. The exhale is so important in our pranayama practice. Um, the longer exhale signals to our body that it's okay to soften, um, it calms down the parasympathetic nervous system. Um, it essentially brings our body into a place of rest and digest when we lengthen that exhale. Um, a lot of people, you can do like the, you can do a box breathing exercise, um, which isn't necessarily lengthening the exhale, but that pause and hold in between is also really great. Um, but usually you can inhale for a count of four trying to exhale for a count of six, like doubling. It's one of my favorites. And it's a good way to put you to sleep too. Oh yes. When you're struggling to go to bed, I do that all. I do it all every night. Lengthen that exhale. And so, yeah, if you're ever feel like you're breathing quickly, like you catch yourself in that, in that state of anxiety, that state of overwhelm, of panic, lengthen the exhale. And it seems so simple, but it's really like the breath is such a a self-care tool. Like, I I tell people all the time like we try breathing, you know, and you're like, you're like a breathing, like no, like intentionally breathing. Like it really does what you're doing, it does stuff for you. Go use the bathroom, yes.

SPEAKER_01 29:29

You know, like and just yeah, I honestly that is like the one big takeaway um that I've been learning over the last few years is like really like stopping to breathe because it brings me personally back into the present moment and it also makes me grounded so I can move on without frustration, without that overwhelm, and without that anxiety.

SPEAKER_02 29:52

Yes, yep, exactly. Um, the third tip I want to share, um, and we've talked about this on the pod before, but um whatever it is that your situation is, and whatever you think that you have to deal with, break it down into something so much smaller than what it is. So, like, for example, I have to go to this event where there's gonna be people there that I don't want to see. And it's just like, yeah, I can think about how it's gonna be super awkward to make small talk and I'm gonna hate every second of it, and I don't want to stand by them and blah blah blah blah blah. I can also, instead of thinking about that entire thing, I can think about I'm here to support the one friend, and that's really exciting for them. And like, I all I have to do is show up. Like, I don't actually have to do anything, and like I'm assuming the worst, but really all I gotta do is just is show up. So I whatever your situation is, make it smaller than it actually is. Like, but we tend to overthink things and make them super big. Um, but sometimes the next step is simply just putting on your shoes, getting out the door, and working through that fear and getting through the door.

SPEAKER_01 30:58

Because that's fear-based. Yes, yeah, which is totally valid. Nobody wants to be in the same car or the same room with someone that you don't want to be around. Don't want to be around. It's hard.

SPEAKER_02 31:10

But you can do it, you can breathe through it and like you know, 20 minutes isn't that long, or you know, like you can like you don't even have to say anything, just you're like just be there. You don't even present. Yep. Um, beautiful. Okay, this is another one that I love, but uh have you ever heard the code of like be where your feet are? I've heard similar ones. Okay, yeah. Well, I love that one. I I use that a lot in my online classes, but um, yeah, just be where your feet are if you're ever like feeling overwhelmed and like anxiety. It's like wiggle your toes. What are your toes touching right now? What's the texture? What's the temperature of my toes? It's like literally be where your feet are, and you'll usually be okay. Because a lot of times we're thinking like five steps ahead to be like, I'm anxious about this thing that's not even happening right now. It's just like bring it back, wear your feet. Let's be there. Okay, and then lastly, of course, um, when you're feeling this way, uh, we've talked about this a lot, but treat yourself like a friend. You know, if your friend is coming to you with the same anxieties and thoughts, how would you calm them down and how would you reassure them? Give that same reassurance to yourself.

SPEAKER_01 32:14

And that's also a part of like rewiring your brain because, like, yeah, I mean, it's you you're honest, like you're the only person that you got, like you're your only cheerleader in the end, like it's you and you.

SPEAKER_02 32:26

Yes. And also, I want to talk about um, like these are tips that you can use. This isn't like you're gonna wiggle your toes and you're gonna be fine. Like everything's perfect now, you know what it like it's a fix-all. No, it's not. These are just things that can help you maybe feel a little bit more calm, but you can still be you can be grounded in the moment and still have butterflies. You can still have anxiety, you can still be grounded and still be feeling what you feel, and that's okay. Um, but grounding is really just taking time to connect with yourself. It's just not thinking ahead about the things that aren't happening, it's being where you are now. So even if you're anxious and you're here now, that's okay. But you're still you're still bringing that presence back to yourself and yourself is what matters. So um another analogy I did want to share, uh, you can, I mean, we've talked about the ripple effect. It's like if if things are going on, if you skip a crow a stone across the water, um, it's gonna ripple and the the image isn't gonna be clear. But if we can let things settle and allow it to still, then that's when clarity really starts to uh to emerge. So take time to slow down. I know it sounds so silly, and it's especially really hard when you're like anxiety, like I have things to do, I have stuff that needs to be done. Like that's really hard, but take time to slow down. Um, things tend to become clear when we take that time to actually slow and breathe and just be where we're be where our feet are.

SPEAKER_01 33:56

Yeah, sometimes we need to be pulled back into the present moment. Yes. Um, like for me, it's easy for me to live in fear because I have a son with a disability. And I'm always like I try really hard not to think about his future because you could go down a whole road. Yeah, especially when you're dealing with like autism and his future, like it's different. And so a lot of times when I start going in the spiral, as we call it, or spiral, the doom spiral. I literally have to stop wherever I'm at. I don't care where I'm at. I have to, or I'll just I'll have a mental breakdown. I'll start crying because it's like and it's over something that hasn't even happened. Yes, we're making up these fake scenarios that we don't even know. Yeah. And I also like have to be mindful about what's on my for you page, what's popping up on my reels, what's yes, because that can that will that will send me too.

SPEAKER_02 34:57

Well, we've talked about this before, but everything has energy, and like what what we consume actually has a really big impact on on our energy, you know. Like if we're watching stuff that makes us feel sad, it's just like, oh my god, it's bringing me down.

SPEAKER_01 35:11

I know, and we've been watching Dateline lately. We're getting old here. I was listening to Dateline last night. I did that, but yeah, it's it's interesting how fear can take over so quickly. All right, Brittany, you want to do the note card activity? I do, yeah. So you're gonna go ahead and grab that note card. And we have a couple things here. So the first thing I want you to ask yourself is Is there somewhere in your life right now where you're resisting to show up? Is there somewhere in your life right now where you're resisting to show up? Um, this can be certain responsibilities, this can be emotional, this could this can literally be whatever you want it to be. Um and the next thing that you're going to do and take as much time as you need here, is you're gonna complete a sentence. And starting it off with, today I honor myself by dot dot dot. Today I honor myself by dot dot dot. And something I put personally was today I honor myself by giving thanks and expressing gratitude for the things I do and accomplish, even when it feels unbearable.

SPEAKER_02 36:31

Beautiful. Yeah. Okay, well, before we get into our meditation, I just want to shout out for all of the listeners out there that if you're feeling overwhelmed today, um, just know that you don't have to have everything figured out before you take the next step. You don't have to feel completely confident before you show up, and you don't have to silence every anxious thought before you begin. So wherever you're at, go ahead and take a slow breath in, put your feet on the ground, place a hand over your heart if that feels alright, and remind yourself that you can do hard things. Because courage isn't found in never feeling overwhelmed. It's found in returning to yourself again and again and again with kindness. So when you're ready, we're gonna go ahead and get settled into our meditation for today. So grab whatever you need to be comfortable and we'll go ahead and get started. All right, everybody, go ahead and get settled in. If you're in the space to do so, I invite you to close your eyes. Take a slow inhale through the nose and a long exhale through the nose.

SPEAKER_00 37:47

Again, inhale. Exhale. Inhale and exhale.

SPEAKER_02 38:10

Feel the earth supporting you. Notice where your body is making contact with the ground. Noticing your feet, the temperature, maybe wiggling them. Fully arriving where your feet are. Notice your breath. Notice your heartbeat. Notice the quiet strength that lives within you. Imagine yourself standing at the base of a mountain. And from where you are, the summit seems impossibly far away. If you looked only at the top, you might decide that it's too difficult, turn around, decide to go home. It's too overwhelming or too much. But then you look down, you notice a little path, and you notice a simple step. Just one. It's not the whole journey, it's only the next step. But life is often like that. We don't need to have everything figured out. We don't need to know how every challenge will unfold. We only need courage for the next step that we're standing in. And the next one.

SPEAKER_00 40:15

And then the next. And then the next.

SPEAKER_02 40:25

This is how we go through life one step at a time. Bring one hand to your heart. Feel its steady rhythm beneath your fingertips. Your heart has carried you through every joyful moment, every disappointment, every season of uncertainty, every new beginning and every ending. Just ask that you keep going. It's that you continue showing up even when it's hard to do so. I don't have to feel ready to begin. I don't have to feel ready to begin. I don't have to feel strong to be courageous. I don't have to feel strong to be courageous. And there will be days when it feels heavy and dark. There will be mornings when motivation comes easily, and mornings when every step requires intention. And on those difficult days, don't ask yourself to climb the whole mountain. But rather ask yourself, what is the next loving step that I can take? Because every time you choose to show up for your body, your mind, your relationships, and your dreams, you are quietly becoming the person that you're meant to be. Go ahead and take one final deep belly breath in. And exhale, let it all go. When you're ready, you can start to wiggle out your toes and your fingers coming back to your body. Slowly open your eyes and come back into your space, being where your feet are in this moment. If it feels alright, I invite you to wrap your arms around your body, giving yourself a squeeze, a comforting touch, a hug. Thanking yourself for showing up for yourself. Thanking your body for all that it does for you, for all that it carries you. And when you're ready, bring your palms together at heart center. Setting the intention to have the courage to show up, even when it feels hard to do so. Carrying this intention with you throughout the rest of your week. With your next inhale, guide your hands up to meet your third eye, connecting your heart and mind. And as you exhale, bring your hands back to your heart. Be kind today to yourself and to others around you. Thank you all for practicing with us today. Not my day.