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Welcome dear listeners to Level Up, the podcast that takes you on an exciting journey through

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the world of personal growth and self-improvement.

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I'm your host Dr. Leland and together we'll explore the strategies, stories and insights

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that will help you unlock your full potential.

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Whether you're striving for success in your career, looking to enhance your relationships

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or simply seeking a more fulfilling life, Level Up is your password to transformation.

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Each episode will deep dive into a wide range of topics from mastering the art of productivity

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to the science of happiness and from building resilience to unleashing your creativity.

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Our guests are experts, thought leaders and real-life achievers who will share their wisdom

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and experiences to guide you on your path to personal growth.

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But Level Up isn't about theory, it's about practicality.

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We'll provide you with actionable advice and step-by-step strategies that you can implement

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in your life right away.

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Our goal is to empower you to take meaningful steps towards your dreams and aspirations.

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So if you're ready to embark on a journey of self-discovery, growth and empowerment,

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then buckle up because you're about to level up your life.

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Stay tuned for inspiring conversations, powerful insights and a dose of motivation in each

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and every episode of…

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Level Up!

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Subscribe, rate and review us on your favorite podcast platform and connect with us on social

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media to join a vibrant community of fellow travelers on this incredible journey.

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Let's get started on this adventure of personal growth and transformation.

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Welcome to Level Up!

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Welcome to Level Up Academy Podcasts, where we explore the diverse set of skills that

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can be applied across various industries and professions.

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Each episode will deep dive into the world of transferable skills, discussing topics

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like communication, problem solving, critical thinking and more.

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Join us to speak with experts in different fields and share stories of individuals who

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have successfully transferred their skills from one industry to another.

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Whether you're a recent grad, a mid-career professional or someone looking to make a

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career change, this podcast is for you.

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Sit back, relax and let's discover how you can leverage your existing skills to excel

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in any industry.

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Welcome to Level Up Academy Podcasts.

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This is your host, Dr. Leland, a serial educator, an opportunities designer and a compassionate

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leader.

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Hello everybody!

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Welcome to Level Up!

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I need this today.

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And…

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Alright, do you need this today?

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You're on mute, ma'am.

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Wrong button.

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Yes, I do.

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Apparently, my coordination skills are a little off today.

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How are you doing today, Constance?

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I'm sore.

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I told you this is my second day back from the gym and it's been like since 2018.

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And my shoulder, like I could barely lift my arms.

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I was like, oh Doris, I need this.

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I was like, oh, this is so sore.

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And you know, when you're sore like that and you're like stressed about something,

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my shoulder locks in.

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But the problem with that is if it continues to get that, I get migraines.

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And my migraines are debilitating where I end up in the ER.

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I don't want to be in the ER today.

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Let's not do that today, not today.

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Oh, and I'm like, thank you Doris.

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I love you, Doris.

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This is going to be such a good episode.

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And Doris is such a nice lady, I can tell already.

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We're going to have a good time and just harmonize.

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And you know what's the interesting thing?

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The sound of music and the sound of relaxation and the calmness that it brings is just such

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a cool thing.

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I love that part so much.

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Yeah.

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I didn't think like, you know, I'm looking at this bowl.

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I've always wanted to buy it's Tibetan bowl.

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And you know, when people have this little thing, I'm like, why is it $60?

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Like me and my cheap self.

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And my husband's like, you should know you're Asian.

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I'm like, wow, we went there today.

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Like we went there today.

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And I was like, why do you think I ask this questions?

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Because I don't know.

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And then one of my Tibetan friends is like, well, it's the sound that gets into your brain

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and kind of reach to your soul if you just listen to it.

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And there's a ritual that you do that actually comes to yourself because music is everything.

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I'm like, that's true because that music saved my daughter's life, literally, right?

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When she went into depression during COVID.

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So I could see how that works.

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And so Doris is an expert and she was playing music and I was like, oh, oh, that one.

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Oh, oh, that one.

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I feel like I'm in subway for music.

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Like I literally was just pointing Doris out.

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And Doris was like, what about this?

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I'm like, ooh, I like that one too.

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Yeah.

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She's like, okay, let's focus here, CJ, on what music and sound that sounds better.

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I'm like, oh, okay, let's go do that.

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I need to get focused.

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Yeah.

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Like I'm going to shout out to Johanna.

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Hello, sister.

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She said she plugged in her ear pods to listen today.

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Yes, we need this for sure.

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And any shout out that you want to do today, Mary?

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I'm going to shout out to Michelle.

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She and I just had a conversation for about a good hour.

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And oh man.

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You know, we were talking about all the things that happened with things syncing up and synergy

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and how, you know, when you surround yourself with people like we spoke yesterday, when

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you surround yourself with people who were pushing you up and at the same time you can

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pull people up with you, it's just such a cool, that's a cool, harmonious place to be

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in.

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And I want to surround myself with more of those people.

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I want to be surrounded by people who are, you know, needing that little bit of a push

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and also helping me rise to it.

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The thing about it is that doesn't come from, sometimes it's just those closed doors things

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where it's like you're in a moment with somebody and you share vulnerability about, hey, I

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had this thing happen, you know?

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And then we bring in this realization part.

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I'm just, you know, today is a good day and the sun is shining and I'm happy.

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That's what I know.

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You're in him today, but that wasn't going to stop me from working out today.

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Like I needed to go and I was like, oh, it's okay, Doris is going to calm me down.

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I'm so stressed right now, but that's fine.

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You know, like I'm thinking.

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And it's just nice to have someone like you said kind of bring you up and we talk beyond

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LinkedIn and, you know, Nicole also when she gets a time because, you know, she's always

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working, you know, eight to five.

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It's hard to work eight to five.

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I have a full-time job, but lucky for me, my time is flexible.

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I do have certain places I need to be and Monday is heck day for me.

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I can't do nothing on Monday.

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I literally wake up at five and don't go to bed till one 30 because it's a long day.

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And I didn't hate Mondays before.

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I really hate Mondays right now, but at the same time, I have to be grateful that I still

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have a job.

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Right.

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I see a lot of sisters out there.

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I think Sandra Lima, she's in the UK.

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She was on Raquel's on Saturday and shout out to her.

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I think you guys are hiring remotely.

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Sandra Lima is in the UK and needs a job.

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Who else do we need?

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Oh, I shout out to Jacqueline and her daughter, I believe.

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She needs some, she was asking for GoFundMe from Marcus and I don't know who she is, but

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you know me, Mary, I have a big heart.

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I'm like, shout out.

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Okay.

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Let's put shout out.

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I'm not a rich person, but I think my friends can help out and Jerry, thank you for actually

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giving your heart and money to help out the sisters and brothers that we have out there.

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I appreciate you so much.

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See ya.

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You didn't miss us, sister.

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Yeah.

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Yeah.

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Well, should we bring her out now?

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Let's do.

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Let's do drum roll.

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Hi Doris, how are you?

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Hi, good.

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So thank you very much.

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So good morning or good afternoon or good evening, everyone.

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Doris do Anderson.

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I'm the Yoka therapist and wellness coach and also I am college professor.

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That's right.

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Doris and I actually know each other from SNHU and I'm her team lead and I love Doris

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and we find like we've worked for what nine something years now together.

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Yes.

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And we've never met in person until like what one month ago.

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It was she messaged me.

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She's like, Hey, I'm in Carl's bed.

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Like do you want to meet up?

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I'm like, Hey, let's go.

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You know, I love it.

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I think it's because when you get so busy, you're not very intentional on making those

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move.

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And I think that I think Doris for doing that and I really love that you reach out because

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we're making collaboration work for us.

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Yes.

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Yeah.

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And then good thing that we live close enough so we can meet up at the Starbucks.

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Yeah.

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And do more yoga because I'm like Doris, what you gave me hurts.

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I can't get up the next day.

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And she's like, Okay, I'll give you something else.

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Old woman.

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Like she was like, did that work?

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I was like, yeah, the stretch was so much better yesterday.

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I do love yoga, but I have it.

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I gained weight during COVID and I haven't really gone back to the gym or have done yoga

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for a while.

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So Doris is my savior guys for sure.

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But before we start with what you have for us today, can I ask you 20 years ago, how

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did you get started Doris and how you got here today?

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Wow.

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20 years ago will reveal my age.

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Okay.

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Yeah.

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So overall I born and raised in Taiwan and then I came to the United States after I finished

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a college degree, which is in the international business.

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And I work in the trading company for no two years and I feel like something's really

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missing.

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No sitting in the cubic, it's just like something's missing.

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And I talked to my coach and then he said, well, why don't you try something else?

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And so I came to the States and I went to Louisiana Tech study kinesiology, that's a

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master degree and actually love it.

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I can just go out the door seven a.m., went to assist my professors of aqua or water exercise

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with the seniors and I can come home late and I just enjoy every moment I learn about

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exercise physiology or teaching and just actually love it.

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And so I applied it.

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So I move on to study PhD.

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So I'm from tropical, I'm from Taiwan.

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Not Thailand, but Taiwan, which is a small island in between Okinawa and Philippine.

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And so still tropical.

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And so I applied to school, like if you're in the United States or familiar with the

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interstate system.

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So I select the school that's south of I-20, which is the south.

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So where there's no snow, 99% no snow.

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So I went to Florida States and get my PhD in sport business because I like to combine

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my background in international business and also sports because I totally love it.

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So I study a lot.

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I really enjoy my life over there.

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And so after I finished my PhD degree and I found a job back in Taiwan, so I went back

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and teach for years and then I found a job in Miami, Florida.

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And I moved to Miami.

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And so then I found my husband, so we got married.

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And then he said that I cannot handle the humidity in Miami.

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It's too hot for him.

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And so I moved to San Diego.

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That's about 12, 13 years ago.

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Wow.

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That is an awesome story.

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And I love, I think the fourth that's so resonant is like you, when you got your schooling

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and you were so driven and you're so, you know, I think the thing that radiates out of you

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is just so much joy and happiness.

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Like even just hearing you say that, I'm like, oh, I love her.

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Like, in my mind, I'm like, oh, she's like, even just to listen to your voice is so relaxing

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and so happy.

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I've got all these little joy sparks inside just hearing your back story.

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So that's awesome.

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Yeah.

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Thank you very much.

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Yeah.

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It just like, I know I just feel like I'm really lucky and fortunate to have those people

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and also like my professors that always really caring.

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And I found that I know PhD is not easy, but then I also learned a lot from the surroundings

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and resources that know at that time for the state in Tallahassee for many people is kind

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of big city, but I still found a way to lots of resources to like engage and enrich.

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So for example, like, I know some of people say I'm done with schooling, but then what

245
00:14:17,760 --> 00:14:21,360
I learned back then actually helped me now.

246
00:14:21,360 --> 00:14:29,600
So right now, I think the last year, the last part of a COVID and so the gym asked my husband

247
00:14:29,600 --> 00:14:34,640
to see if he can teach yoga or water exercise.

248
00:14:34,640 --> 00:14:41,360
And so I say, okay, I took the training back then, you know, at Florida State and workshop

249
00:14:41,360 --> 00:14:43,680
in water exercise.

250
00:14:43,680 --> 00:14:49,920
And I can I never use it, but then, okay, I'm comfortable with that so I can help people.

251
00:14:49,920 --> 00:14:55,840
So then I started to teach water exercise with the seniors or people who are in need

252
00:14:55,840 --> 00:14:57,360
and they're happy.

253
00:14:57,360 --> 00:14:59,240
And also that's my own workout.

254
00:14:59,240 --> 00:15:05,920
So I really happy that I can share my knowledge with the people that truly need that and enjoy

255
00:15:05,920 --> 00:15:06,920
that.

256
00:15:06,920 --> 00:15:07,920
Oh, I love it.

257
00:15:07,920 --> 00:15:08,920
Oh, yeah.

258
00:15:08,920 --> 00:15:09,920
It does.

259
00:15:09,920 --> 00:15:12,120
And because I'm like, Doris, can we do one?

260
00:15:12,120 --> 00:15:15,480
And she's like, no, I teach water polo and all this other things.

261
00:15:15,480 --> 00:15:16,760
I was like, wait, I want to follow.

262
00:15:16,760 --> 00:15:17,760
I'm not that good.

263
00:15:17,760 --> 00:15:19,760
And I was like, wait, what?

264
00:15:19,760 --> 00:15:23,560
And she's like, yeah, and I teach here and I'm like, oh, okay, can you do Thursday?

265
00:15:23,560 --> 00:15:27,200
She's like, yeah, so, yeah, so we're so glad to see her.

266
00:15:27,200 --> 00:15:28,680
Thank you for coming to the store.

267
00:15:28,680 --> 00:15:33,280
This is one you're going to you're going to help us get into a relaxation.

268
00:15:33,280 --> 00:15:34,280
I know.

269
00:15:34,280 --> 00:15:39,080
Let's go ahead and start Doris, what you have for us.

270
00:15:39,080 --> 00:15:40,080
Yeah.

271
00:15:40,080 --> 00:15:44,880
And so because right now I also teach yoga at the college.

272
00:15:44,880 --> 00:15:50,280
And so throughout all those years, and I noticed that people need something to relax.

273
00:15:50,280 --> 00:15:55,920
It seems like the 21st century still drive people like always drive like really, really

274
00:15:55,920 --> 00:15:58,880
fast and even over speed.

275
00:15:58,880 --> 00:16:02,880
And then, you know, the culture kind of like make us to addicted to it.

276
00:16:02,880 --> 00:16:07,160
But then people realize that, oh, what a thing and something's missing, right?

277
00:16:07,160 --> 00:16:08,160
Or don't know.

278
00:16:08,160 --> 00:16:16,680
So today I'd like to share about like how to calm down our breath and also anxiety.

279
00:16:16,680 --> 00:16:21,440
So we all have that which is okay, but it's part of us.

280
00:16:21,440 --> 00:16:25,680
But then how can we bring that back to the center?

281
00:16:25,680 --> 00:16:30,280
And that's the key because the light is like a pendulum, right?

282
00:16:30,280 --> 00:16:32,960
Sometimes it's going to one direction.

283
00:16:32,960 --> 00:16:35,280
Sometimes it's going to the other direction.

284
00:16:35,280 --> 00:16:41,800
And then how can we gradually bring it back when you swing over too far to the other side?

285
00:16:41,800 --> 00:16:43,080
Yeah.

286
00:16:43,080 --> 00:16:46,480
And so I know that a lot of people right now see it.

287
00:16:46,480 --> 00:16:53,280
And so today I'm just demonstrating some simple stretching, you see it so anybody can have

288
00:16:53,280 --> 00:16:54,720
access.

289
00:16:54,720 --> 00:16:58,800
And then at the end we'll do some breath work.

290
00:16:58,800 --> 00:17:03,320
And later on we have some meditation with some sun healing.

291
00:17:03,320 --> 00:17:06,120
So just to let you know I have some healing right here.

292
00:17:06,120 --> 00:17:08,720
This is called the three notes.

293
00:17:08,720 --> 00:17:11,840
And so sounds like this.

294
00:17:11,840 --> 00:17:13,760
Okay.

295
00:17:13,760 --> 00:17:17,720
And then the other one is called the ocean drum.

296
00:17:17,720 --> 00:17:21,360
I have to pick up from the ground.

297
00:17:21,360 --> 00:17:24,840
And this is like a sound of ocean.

298
00:17:24,840 --> 00:17:26,240
Yeah.

299
00:17:26,240 --> 00:17:34,320
So I'm just going to be right here back to the floor because you're going to move all

300
00:17:34,320 --> 00:17:35,320
the way.

301
00:17:35,320 --> 00:17:36,320
All right.

302
00:17:36,320 --> 00:17:37,320
So are you ready?

303
00:17:37,320 --> 00:17:38,320
Yeah.

304
00:17:38,320 --> 00:17:39,320
Ready.

305
00:17:39,320 --> 00:17:40,320
Go.

306
00:17:40,320 --> 00:17:41,320
Ready.

307
00:17:41,320 --> 00:17:42,320
All right.

308
00:17:42,320 --> 00:17:43,320
So a lot of so to the center.

309
00:17:43,320 --> 00:17:44,320
Now inhale.

310
00:17:44,320 --> 00:17:48,520
Guide the interval into the nose and all the way into along.

311
00:17:48,520 --> 00:17:49,520
Exhale.

312
00:17:49,520 --> 00:17:54,400
Open mouth and sign it out.

313
00:17:54,400 --> 00:17:57,960
I know it is okay to open your mouth and we will draw around.

314
00:17:57,960 --> 00:17:59,560
And we all have that.

315
00:17:59,560 --> 00:18:02,200
Everybody's going to have double chin or triple chin.

316
00:18:02,200 --> 00:18:05,000
And that is okay because this is my body.

317
00:18:05,000 --> 00:18:06,000
Right?

318
00:18:06,000 --> 00:18:07,000
Yeah.

319
00:18:07,000 --> 00:18:08,000
And so one more time inhale.

320
00:18:08,000 --> 00:18:11,840
Guide the interval into the nose and all the way into along.

321
00:18:11,840 --> 00:18:12,840
Exhale.

322
00:18:12,840 --> 00:18:15,960
Open mouth and sign it out.

323
00:18:15,960 --> 00:18:16,960
Good.

324
00:18:16,960 --> 00:18:18,960
One more time.

325
00:18:18,960 --> 00:18:25,960
One more time.

326
00:18:25,960 --> 00:18:28,960
One more time.

327
00:18:28,960 --> 00:18:34,040
One more time.

328
00:18:34,040 --> 00:18:39,200
One more time.

329
00:18:39,200 --> 00:18:49,200
One more time.

330
00:18:49,200 --> 00:18:59,200
One more time.

331
00:18:59,200 --> 00:19:09,200
One more time.

332
00:19:09,200 --> 00:19:19,200
One more time.

333
00:19:19,200 --> 00:19:29,200
One more time.

334
00:19:29,200 --> 00:19:39,200
One more time.

335
00:19:39,200 --> 00:19:49,200
One more time.

336
00:19:49,200 --> 00:19:59,200
One more time.

337
00:19:59,200 --> 00:20:09,200
One more time.

338
00:20:09,200 --> 00:20:19,200
One more time.

339
00:20:19,200 --> 00:20:29,200
One more time.

340
00:20:29,200 --> 00:20:39,200
One more time.

341
00:20:39,200 --> 00:20:49,200
One more time.

342
00:20:49,200 --> 00:20:59,200
One more time.

343
00:20:59,200 --> 00:21:09,200
One more time.

344
00:21:09,200 --> 00:21:19,200
One more time.

345
00:21:19,200 --> 00:21:27,200
One more time.

346
00:21:27,200 --> 00:21:33,200
Feel that range of motion around the back of the neck.

347
00:21:33,200 --> 00:21:34,200
Good.

348
00:21:34,200 --> 00:21:37,200
And one more deep breath coming back to the center.

349
00:21:37,200 --> 00:21:39,200
Now have your right hand.

350
00:21:39,200 --> 00:21:40,200
Is that right hand?

351
00:21:40,200 --> 00:21:43,200
Now gently just press on the side of the chair and inhale.

352
00:21:43,200 --> 00:21:50,200
Now let that into the sky and actually gently lean to your right side.

353
00:21:50,200 --> 00:21:52,200
Oh, am I going the wrong way?

354
00:21:52,200 --> 00:21:53,200
Doesn't matter.

355
00:21:53,200 --> 00:21:55,200
We only have two sides.

356
00:21:55,200 --> 00:21:57,200
So bigger sides, right?

357
00:21:57,200 --> 00:21:59,200
Good thing we're not octopus.

358
00:21:59,200 --> 00:22:01,200
That would be hard to explain.

359
00:22:01,200 --> 00:22:03,200
I think the screen flips too.

360
00:22:03,200 --> 00:22:04,200
I'm doing that.

361
00:22:04,200 --> 00:22:05,200
Good.

362
00:22:05,200 --> 00:22:06,200
One more deep breath.

363
00:22:06,200 --> 00:22:08,200
Inhale up and release your left hand down.

364
00:22:08,200 --> 00:22:10,200
That's finally the other side.

365
00:22:10,200 --> 00:22:12,200
It can arrive into the sky.

366
00:22:12,200 --> 00:22:13,200
Good.

367
00:22:13,200 --> 00:22:15,200
And actually lean to your left side.

368
00:22:15,200 --> 00:22:17,200
So if the shoulders will be tight,

369
00:22:17,200 --> 00:22:21,200
welcome to have your hand rest on your head and open your elbows.

370
00:22:21,200 --> 00:22:22,200
And that's good enough.

371
00:22:22,200 --> 00:22:24,200
And barely facing me.

372
00:22:24,200 --> 00:22:25,200
Good.

373
00:22:25,200 --> 00:22:26,200
One more deep breath.

374
00:22:26,200 --> 00:22:27,200
Inhale up.

375
00:22:27,200 --> 00:22:29,200
We're going to have a gentle twist.

376
00:22:29,200 --> 00:22:32,200
Have your right hand rest behind the glutes.

377
00:22:32,200 --> 00:22:34,200
And then the other hand just cross over.

378
00:22:34,200 --> 00:22:38,200
Now really important, inhale elongate the spine first.

379
00:22:38,200 --> 00:22:41,200
Now slowly bring your belly facing to your right side.

380
00:22:41,200 --> 00:22:42,200
Gentle twist.

381
00:22:42,200 --> 00:22:46,200
If you're just a little stiff today or really stiff today,

382
00:22:46,200 --> 00:22:50,200
so maybe just one percent rotation and rest.

383
00:22:50,200 --> 00:22:51,200
Okay.

384
00:22:51,200 --> 00:22:54,200
We're just stretching.

385
00:22:54,200 --> 00:22:56,200
Don't think too much.

386
00:22:56,200 --> 00:22:57,200
Good.

387
00:22:57,200 --> 00:23:01,200
One more deep breath coming back to the center and back to the other side.

388
00:23:01,200 --> 00:23:03,200
Have your left hand rest behind your glutes.

389
00:23:03,200 --> 00:23:05,200
The other hand cross over.

390
00:23:05,200 --> 00:23:07,200
Now inhale elongate the spine.

391
00:23:07,200 --> 00:23:08,200
Good.

392
00:23:08,200 --> 00:23:12,200
And exhale slowly bring your belly facing to your right side.

393
00:23:12,200 --> 00:23:14,200
Gentle twist.

394
00:23:14,200 --> 00:23:15,200
Good.

395
00:23:15,200 --> 00:23:18,200
One more deep breath slowly come back to the center.

396
00:23:18,200 --> 00:23:19,200
All right.

397
00:23:19,200 --> 00:23:20,200
Good.

398
00:23:20,200 --> 00:23:25,200
So the other one have your right hand rest behind your lower back.

399
00:23:25,200 --> 00:23:26,200
Okay.

400
00:23:26,200 --> 00:23:33,200
And then let tension deep in your left ear towards the left shoulder.

401
00:23:33,200 --> 00:23:40,200
Now from here, now slowly walk your eyes all the way to the ceiling.

402
00:23:40,200 --> 00:23:41,200
Good.

403
00:23:41,200 --> 00:23:45,200
Slowly walk your eyes all the way to the floor.

404
00:23:45,200 --> 00:23:50,200
So feel that the right side of the neck is stretched.

405
00:23:50,200 --> 00:23:54,200
So we have three scallions muscles right here.

406
00:23:54,200 --> 00:24:01,200
So allow ourselves to unwind that space.

407
00:24:01,200 --> 00:24:02,200
Good.

408
00:24:02,200 --> 00:24:06,200
Now when you're ready, have your left hand gently just press behind your head until you

409
00:24:06,200 --> 00:24:13,200
head to about your 10 o'clock direction, your 11 o'clock position to stretch the back

410
00:24:13,200 --> 00:24:15,200
of the neck.

411
00:24:15,200 --> 00:24:20,200
Open up the left scapula trapezius or just the neck.

412
00:24:20,200 --> 00:24:26,200
Feel one more deep breath and actually this time bring your left hand behind your body.

413
00:24:26,200 --> 00:24:33,200
Now inhale right hand to sky and slowly bring your right ear to the right shoulder.

414
00:24:33,200 --> 00:24:38,200
Allow yourself to feel the left side of the neck shoulder being open.

415
00:24:38,200 --> 00:24:43,200
Now from here, slowly walk your eyes all the way to the ceiling.

416
00:24:43,200 --> 00:24:44,200
Good.

417
00:24:44,200 --> 00:24:48,200
Slowly walk your eyes all the way to the floor.

418
00:24:48,200 --> 00:24:49,200
Steady.

419
00:24:49,200 --> 00:24:50,200
No rush.

420
00:24:50,200 --> 00:25:00,200
Now feel the left side of the neck, the three scallion muscles being stretched.

421
00:25:00,200 --> 00:25:01,200
Good.

422
00:25:01,200 --> 00:25:05,200
Now have your right hand rest behind your head.

423
00:25:05,200 --> 00:25:10,200
Tell your head to about maybe one or two o'clock position.

424
00:25:10,200 --> 00:25:13,200
Feel one more deep breath.

425
00:25:13,200 --> 00:25:18,200
Inhale up and actually and now we're going to stretch it out.

426
00:25:18,200 --> 00:25:26,200
Open more space for the back of neck because when we every day right, we text, we video

427
00:25:26,200 --> 00:25:28,200
games, we drive, we type.

428
00:25:28,200 --> 00:25:32,200
So this is our neck like this right.

429
00:25:32,200 --> 00:25:37,200
So this is what not to do or your chiropractor I say this is not good and I always tell the

430
00:25:37,200 --> 00:25:39,200
student this like a T-Rex right.

431
00:25:39,200 --> 00:25:42,200
So this is our 21st century T-Rex.

432
00:25:42,200 --> 00:25:46,200
So how can we gain that stretch of space back right.

433
00:25:46,200 --> 00:25:52,200
You probably haven't seen your newborn baby like worked like this right.

434
00:25:52,200 --> 00:25:55,200
So this is not our natural body.

435
00:25:55,200 --> 00:25:57,200
This is okay.

436
00:25:57,200 --> 00:26:02,200
And so what you're going to do, yes, we're going to have the double chin triple and that

437
00:26:02,200 --> 00:26:03,200
is okay.

438
00:26:03,200 --> 00:26:04,200
This is part of us.

439
00:26:04,200 --> 00:26:05,200
All right.

440
00:26:05,200 --> 00:26:08,200
So have a palm or just hands on top of eyes.

441
00:26:08,200 --> 00:26:14,200
What you're going to do is going to shift your chin horizontally to the back.

442
00:26:14,200 --> 00:26:15,200
Okay.

443
00:26:15,200 --> 00:26:17,200
So I know some of you are just listening in.

444
00:26:17,200 --> 00:26:20,200
So what I'm going to do is chest facing forward.

445
00:26:20,200 --> 00:26:26,200
Now when you're ready, just shift your chin directly to the back.

446
00:26:26,200 --> 00:26:31,200
And actually, do you feel that?

447
00:26:31,200 --> 00:26:34,200
The back of your neck, the back of your neck.

448
00:26:34,200 --> 00:26:40,200
So the character taught me that so I always engage this in my yoga practice.

449
00:26:40,200 --> 00:26:45,200
So one more time horizontally shift your chin to the back.

450
00:26:45,200 --> 00:26:46,200
Wow.

451
00:26:46,200 --> 00:26:52,200
Good and actually one more time.

452
00:26:52,200 --> 00:26:57,200
Now shift your chin to the back.

453
00:26:57,200 --> 00:27:02,200
And actually feel the, really?

454
00:27:02,200 --> 00:27:03,200
Yeah.

455
00:27:03,200 --> 00:27:04,200
Very, very interesting.

456
00:27:04,200 --> 00:27:08,200
I'm going to be doing this all day.

457
00:27:08,200 --> 00:27:13,200
Now next one, we're going to open the space for the shoulders because that's also the

458
00:27:13,200 --> 00:27:14,200
Q-Rex one.

459
00:27:14,200 --> 00:27:15,200
Okay.

460
00:27:15,200 --> 00:27:18,200
So what you're going to do is next one, spine.

461
00:27:18,200 --> 00:27:19,200
Okay.

462
00:27:19,200 --> 00:27:22,200
I'm going to shift on the side so you can see me.

463
00:27:22,200 --> 00:27:27,200
So visualize the shoulder is like a clock.

464
00:27:27,200 --> 00:27:29,200
Now bring the shoulders all the way to the ears.

465
00:27:29,200 --> 00:27:32,200
So look like a zombie, right?

466
00:27:32,200 --> 00:27:34,200
Now bring the shoulders all the way forward.

467
00:27:34,200 --> 00:27:35,200
Look like a Q-Rex.

468
00:27:35,200 --> 00:27:36,200
Good.

469
00:27:36,200 --> 00:27:39,200
Now bring the shoulders all the way down.

470
00:27:39,200 --> 00:27:40,200
Good.

471
00:27:40,200 --> 00:27:44,200
Now bring your shoulders all the way to the back.

472
00:27:44,200 --> 00:27:45,200
Open chest.

473
00:27:45,200 --> 00:27:49,200
And visualize trying to bring your shoulder blades behind you.

474
00:27:49,200 --> 00:27:52,200
Now shoulders all the way to the ear.

475
00:27:52,200 --> 00:27:53,200
One more time.

476
00:27:53,200 --> 00:27:54,200
The zombie.

477
00:27:54,200 --> 00:27:55,200
Now we're going backward.

478
00:27:55,200 --> 00:27:58,200
Shoulders all the way to the back.

479
00:27:58,200 --> 00:28:00,200
So try to bring the shoulder blades behind you.

480
00:28:00,200 --> 00:28:01,200
Shine your heart.

481
00:28:01,200 --> 00:28:02,200
Good.

482
00:28:02,200 --> 00:28:05,200
Now bring the shoulders all the way down.

483
00:28:05,200 --> 00:28:06,200
Good.

484
00:28:06,200 --> 00:28:09,200
Now shoulders all the way from Q-Rex.

485
00:28:09,200 --> 00:28:13,200
Now shoulders all the way into the ears.

486
00:28:13,200 --> 00:28:15,200
Good.

487
00:28:15,200 --> 00:28:17,200
Now hands on top of the shoulders.

488
00:28:17,200 --> 00:28:18,200
Do you hear that?

489
00:28:18,200 --> 00:28:19,200
Yeah.

490
00:28:19,200 --> 00:28:20,200
I stressed.

491
00:28:20,200 --> 00:28:21,200
You know what?

492
00:28:21,200 --> 00:28:22,200
Before we got on, I hurt my back.

493
00:28:22,200 --> 00:28:24,200
I was twisting to get to the sink.

494
00:28:24,200 --> 00:28:28,200
So that's really helping my shoulder back side right there.

495
00:28:28,200 --> 00:28:29,200
So that's good.

496
00:28:29,200 --> 00:28:31,200
I'll do this some more when we're done.

497
00:28:31,200 --> 00:28:32,200
That's it.

498
00:28:32,200 --> 00:28:35,200
I literally did it before we got on the call for real.

499
00:28:35,200 --> 00:28:37,200
It was the weirdest bit caught my breath.

500
00:28:37,200 --> 00:28:38,200
So this is so good.

501
00:28:38,200 --> 00:28:39,200
Okay.

502
00:28:39,200 --> 00:28:40,200
Good.

503
00:28:40,200 --> 00:28:41,200
Good.

504
00:28:41,200 --> 00:28:43,200
Now hands on top of the shoulders.

505
00:28:43,200 --> 00:28:45,200
And slowly just roll your shoulders to the front.

506
00:28:45,200 --> 00:28:51,200
Just allow yourself to bring that awareness to the shoulders, space.

507
00:28:51,200 --> 00:28:55,200
Feel that range of emotion around the shoulders.

508
00:28:55,200 --> 00:28:56,200
Good.

509
00:28:56,200 --> 00:29:00,200
I'll roll the shoulders to the back.

510
00:29:00,200 --> 00:29:03,200
And breathe.

511
00:29:03,200 --> 00:29:04,200
Good.

512
00:29:04,200 --> 00:29:08,200
And actually, now extend your left hand to the front.

513
00:29:08,200 --> 00:29:11,200
Now hug your shoulders in.

514
00:29:11,200 --> 00:29:12,200
Yeah.

515
00:29:12,200 --> 00:29:14,200
So this is just a stretching.

516
00:29:14,200 --> 00:29:16,200
That's all.

517
00:29:16,200 --> 00:29:17,200
Good.

518
00:29:17,200 --> 00:29:18,200
One more deep breath.

519
00:29:18,200 --> 00:29:19,200
And actually, now that's fine.

520
00:29:19,200 --> 00:29:20,200
The other side.

521
00:29:20,200 --> 00:29:22,200
Extend your right hand to the front.

522
00:29:22,200 --> 00:29:26,200
Hug your shoulders in.

523
00:29:26,200 --> 00:29:27,200
That's it.

524
00:29:27,200 --> 00:29:28,200
Oh, we're done.

525
00:29:28,200 --> 00:29:29,200
Oh, man.

526
00:29:29,200 --> 00:29:30,200
Right.

527
00:29:30,200 --> 00:29:34,200
And actually, now extend your left hand to the sky.

528
00:29:34,200 --> 00:29:37,200
Now bend the left elbow behind you.

529
00:29:37,200 --> 00:29:40,200
Now right hand to detach your elbow.

530
00:29:40,200 --> 00:29:45,200
If that's too much for you, you just have your hands to detach your head and open your

531
00:29:45,200 --> 00:29:46,200
elbows.

532
00:29:46,200 --> 00:29:47,200
And that's good enough.

533
00:29:47,200 --> 00:29:48,200
Okay.

534
00:29:48,200 --> 00:29:50,200
In yoga, we have lots of modifications.

535
00:29:50,200 --> 00:29:51,200
Yeah.

536
00:29:51,200 --> 00:29:52,200
Right.

537
00:29:52,200 --> 00:29:58,200
Now, if you can do this, now inhale elongate the spine and actually lean to your right

538
00:29:58,200 --> 00:29:59,200
side.

539
00:29:59,200 --> 00:30:01,200
Just open the left.

540
00:30:01,200 --> 00:30:03,200
Oh, that hurts.

541
00:30:03,200 --> 00:30:06,200
Really, it's that side.

542
00:30:06,200 --> 00:30:07,200
Oh.

543
00:30:07,200 --> 00:30:08,200
Good.

544
00:30:08,200 --> 00:30:09,200
One more deep breath.

545
00:30:09,200 --> 00:30:10,200
Inhale up.

546
00:30:10,200 --> 00:30:11,200
That's fine.

547
00:30:11,200 --> 00:30:12,200
The other side.

548
00:30:12,200 --> 00:30:13,200
So this time, bend the right elbow.

549
00:30:13,200 --> 00:30:14,200
Left hand touch.

550
00:30:14,200 --> 00:30:19,200
Or if it's still too much for you, then welcome to have a finger tip.

551
00:30:19,200 --> 00:30:22,200
Touch your head and open your elbows.

552
00:30:22,200 --> 00:30:23,200
Okay.

553
00:30:23,200 --> 00:30:29,200
Now inhale elongate the spine and actually lean to your left side.

554
00:30:29,200 --> 00:30:34,200
Now, breathing into the right retina.

555
00:30:34,200 --> 00:30:38,200
Do one more deep breath and actually.

556
00:30:38,200 --> 00:30:39,200
Okay.

557
00:30:39,200 --> 00:30:44,200
Now, this one, we're going to have a little roll your wrist a little bit.

558
00:30:44,200 --> 00:30:45,200
Yeah.

559
00:30:45,200 --> 00:30:46,200
Right.

560
00:30:46,200 --> 00:30:47,200
Because we type all day, right?

561
00:30:47,200 --> 00:30:50,200
Or some of people like drawing your writing all day.

562
00:30:50,200 --> 00:30:54,200
So we rarely pay attention to the wrist and fingers.

563
00:30:54,200 --> 00:30:56,200
This feels like a Hawaiian dance.

564
00:30:56,200 --> 00:30:57,200
Yeah, I know.

565
00:30:57,200 --> 00:30:58,200
It is.

566
00:30:58,200 --> 00:30:59,200
It's a dance.

567
00:30:59,200 --> 00:31:00,200
It's a dance.

568
00:31:00,200 --> 00:31:01,200
It's a dance.

569
00:31:01,200 --> 00:31:02,200
It's a dance.

570
00:31:02,200 --> 00:31:03,200
It's a dance.

571
00:31:03,200 --> 00:31:04,200
It's a dance.

572
00:31:04,200 --> 00:31:05,200
It's a dance.

573
00:31:05,200 --> 00:31:06,200
It's a dance.

574
00:31:06,200 --> 00:31:07,200
It's a dance.

575
00:31:07,200 --> 00:31:08,200
All day high.

576
00:31:08,200 --> 00:31:09,200
It's a dance dance dance.

577
00:31:09,200 --> 00:31:16,560
To perform that dance, you have to continue the

578
00:31:16,560 --> 00:31:17,920
dance.

579
00:31:17,920 --> 00:31:18,920
Okay.

580
00:31:18,920 --> 00:31:21,600
Now, let's get into it.

581
00:31:21,600 --> 00:31:24,500
So let's start with a slow, non деся vakai tense.

582
00:31:24,500 --> 00:31:31,940
to the rotates and bring your hands down. One more time a bit sunrise slowly bring your wrist up

583
00:31:35,060 --> 00:31:38,740
good and exhale just a little bit waterfall so

584
00:31:39,540 --> 00:31:48,340
intertwine your hand the wrist okay so unamass slowly now bring your wrist up a bit sunrise

585
00:31:48,340 --> 00:31:54,580
then and exhale slowly waterfall wow

586
00:31:59,140 --> 00:32:07,300
oh i love it i can't pretend this stuff oh my gosh okay yeah so yeah so a little bit hands

587
00:32:07,300 --> 00:32:09,300
so any other things that you want to open

588
00:32:09,300 --> 00:32:18,340
oh no really no that was good i love the the whole shoulder thing i'm gonna do that more for sure

589
00:32:18,340 --> 00:32:25,700
yeah okay so let's do this one so i know we're all seated right so let's open our legs a little bit

590
00:32:25,700 --> 00:32:32,340
have your right knee taken to that side now just open chest so that this a little bit like seated

591
00:32:32,340 --> 00:32:38,660
a warrior too but soften the shoulders no the shoulder away from the ears okay so visualize

592
00:32:38,660 --> 00:32:43,620
somebody pulling your hands to the frown so i'm pulling my hands to the back shoulders up

593
00:32:43,620 --> 00:32:49,300
about the head open so come step you want to bring your shoulders down a little bit i have a box i'm

594
00:32:49,300 --> 00:32:57,380
like i can't oh i'm like okay right i have a box all right i'm gonna go this way yeah there you

595
00:32:57,380 --> 00:33:09,140
are okay now inhale bring your hands into the sky and exhale back to warrior inhale open and exhale

596
00:33:09,140 --> 00:33:20,740
back to warrior two now gaze over to the front finger too inhale and exhale one more time inhale

597
00:33:20,740 --> 00:33:26,260
hands over head now we're going to find out our ego arm so bring your back hand doesn't matter

598
00:33:26,260 --> 00:33:33,060
why hands now bring your elbows together elbow and the shoulder high and this is too much for you

599
00:33:33,060 --> 00:33:41,700
welcome to give yourself a hug okay we have a lot of modification in yoga right yes now stay

600
00:33:41,700 --> 00:33:48,580
right here allow yourself to feel that the shoulder place being open behind you now when you're ready

601
00:33:48,580 --> 00:33:52,020
now visualize showing your chest into the sky so look up

602
00:33:52,020 --> 00:34:03,060
okay one more deep breath and exhale on why find your warrior and now your front hand

603
00:34:03,060 --> 00:34:08,820
doesn't matter you can have your right hand rest on your thigh now inhale left and into the sky

604
00:34:11,300 --> 00:34:18,260
good now from here bow your upper hand and bend the elbow behind you find your headline

605
00:34:18,260 --> 00:34:21,860
so visualize showing your left chest into the sky and open

606
00:34:25,220 --> 00:34:30,980
good now inhale to reverse warrior now bring your hands up and gaze up to

607
00:34:33,140 --> 00:34:39,060
now visualize the upper hand have this rope inhale come out of the pose and actually

608
00:34:39,060 --> 00:34:48,180
all right and that's funny outside so constant you probably have to find a way to

609
00:34:49,140 --> 00:34:52,900
know get away from the box right i am getting away from this box

610
00:34:54,660 --> 00:34:58,180
y'all should be going this with us in the audience we can't talk right now but hi i see

611
00:34:58,180 --> 00:35:04,820
rock else here now just hi to join the colesman here she's in there all right yeah i'm concentrating

612
00:35:04,820 --> 00:35:11,940
to all right go ahead go ahead all right so inhale hands behind and exhale back to warrior to open

613
00:35:13,780 --> 00:35:25,700
inhale breathe and exhale back to warrior to good job inhale and exhale back to warrior to

614
00:35:25,700 --> 00:35:35,060
now inhale hands behind this time whatever the other hand is now go underneath the other elbow

615
00:35:35,060 --> 00:35:42,900
elbow either shoulder high okay or you can hug your shoulders in like a bare hug now yeah right

616
00:35:42,900 --> 00:35:49,060
keep yourself bare hug is so important now now just shine your chest into sky

617
00:35:49,060 --> 00:35:53,700
yeah because i

618
00:35:55,700 --> 00:36:00,660
get a one more deep breath and exhale unwind and now stay here for one good breath

619
00:36:01,940 --> 00:36:07,220
on the next exhalation extend the side angle hands around little to no way you can have your

620
00:36:07,220 --> 00:36:14,420
left hand rest on the thigh now you can right hand into sky now from here you can feel the right

621
00:36:14,420 --> 00:36:20,660
rib cage open right now bend the upper elbow behind you find your head fine did you like

622
00:36:20,660 --> 00:36:27,060
shine your left chest into sky? it really hurts my back but i like it

623
00:36:29,140 --> 00:36:33,780
i'm gonna get stretching it out you don't lose you can ask the show just on the phone it happened

624
00:36:33,780 --> 00:36:41,700
yeah don't hide just follow us this is so good now inhale to reverse warrior now face up lift up

625
00:36:41,700 --> 00:36:47,460
and bring your left hand behind you good now visualize the rope in your upper hand inhale

626
00:36:47,460 --> 00:36:56,100
come out of the text how do you feel? feels so good i feel like i have given more energy so yeah

627
00:36:57,860 --> 00:37:05,220
yeah just depends on the people and also the day and so yoga really helps to regulate your breath

628
00:37:05,220 --> 00:37:13,300
and also help you to open our body and so some people say okay i also feel tired in the beginning

629
00:37:13,300 --> 00:37:20,420
and after yoga practice i feel like oh i feel fresh energy coming in or they'll feel like the space

630
00:37:20,420 --> 00:37:27,380
being open so uh in orient medicine they'll say oh your tika stopped right yeah so once you move

631
00:37:27,380 --> 00:37:35,700
around and open them up oh i feel great right yeah so that's it i like tika opened up and so

632
00:37:37,380 --> 00:37:42,980
i didn't remember that because it sounds like it sounds like tika like a girl like tika you opened up

633
00:37:42,980 --> 00:37:50,660
but that's what it sounds like you opened it up it's chi yeah like tashi like tashi this is what

634
00:37:50,660 --> 00:37:55,300
this reminds me of yeah so i used to hang out with old people and they're trying to make fun of me

635
00:37:55,300 --> 00:38:00,820
but i loved it until in fact it was like same to feel good to me and i was really good at it for

636
00:38:00,820 --> 00:38:06,260
the time i did it so i missed that's what it makes me miss is like i missed one that so much

637
00:38:06,260 --> 00:38:12,580
all right i'm ready yeah i'm okay all right yeah so then so uh today i like so those are the things

638
00:38:12,580 --> 00:38:19,460
that we kind of unwind our body right and then so next one um we're going to practice simple uh

639
00:38:19,460 --> 00:38:26,100
tips i'll call it a yoga snack or my mentor mentioned that as a yoga snack but not the real things to

640
00:38:26,100 --> 00:38:34,420
eat but then those are little things that we enjoy so there are two methods so one is called the um

641
00:38:34,420 --> 00:38:41,300
nadishodana ultimate nostril breathing so that a very yeah ultranostril breathing so uh today

642
00:38:41,300 --> 00:38:47,300
i'm not going too deep but then it just kind of helps us to regulate our right nostril left nostril

643
00:38:47,300 --> 00:38:56,340
and also helps us to bring the senses within the awareness and so one time my friend in uh

644
00:38:56,340 --> 00:39:04,820
miami she told me that her little girl five-year-old girl um all of a sudden they've been busy because

645
00:39:04,820 --> 00:39:11,300
they have to bring their daughter to the hospital to get all the checkup but nothing's going wrong

646
00:39:11,300 --> 00:39:17,540
but the the the daughter just like no not comfortable but she's only five years old right so she cannot

647
00:39:17,540 --> 00:39:24,660
tell much and so she turned out to me say what can i do so i just pointed out two things and one is

648
00:39:24,660 --> 00:39:31,860
called this is uh ultranostril breathing so like you know right away when she started to practice

649
00:39:31,860 --> 00:39:37,940
the second time she nailed it five years old so really calmed down her anxiety the reason

650
00:39:37,940 --> 00:39:43,540
they found out is that because the daughter switched to the new school so all the new environments

651
00:39:43,540 --> 00:39:49,140
new classmates and teachers like anxiety but the little kids they don't they cannot tell right

652
00:39:50,180 --> 00:39:55,780
yeah yeah so um we're going to from the baby step and some of people probably know about the

653
00:39:55,780 --> 00:40:02,020
nadishodana but then we just practice together from the foundation up right so first of all i

654
00:40:02,020 --> 00:40:07,700
like always like to use a visualization because visualization even though you don't your hands can

655
00:40:07,700 --> 00:40:14,580
now move around or you have a mask you can still be able to oil when you drive you can still be

656
00:40:14,580 --> 00:40:22,180
able to practice one or two rounds okay okay so i know if you have like the stuffing nose today

657
00:40:22,180 --> 00:40:30,340
just open your mouth and breathe okay good i was just thinking about that all right so visualize

658
00:40:30,340 --> 00:40:32,980
so close your left nostril

659
00:40:35,620 --> 00:40:40,260
i closed the right sorry now inhale guide your trouble into the left nostril

660
00:40:42,260 --> 00:40:49,860
now close the left open the right and out to the right

661
00:40:52,660 --> 00:40:56,100
and next inhalation guide your trouble into the right

662
00:40:56,100 --> 00:41:05,860
and now close the right open the left and out to the left

663
00:41:07,540 --> 00:41:14,100
good now we're going through your own natural breath so we use a visualization a lot in yoga so

664
00:41:14,100 --> 00:41:19,620
next one you can open your eyes and see me so for your hands so this time we're going to use our

665
00:41:19,620 --> 00:41:26,340
hands okay so particularly uh indians use the right hands there's a reason right back in the

666
00:41:26,340 --> 00:41:34,420
day the right hand is eating the food and left hand is going to the bathroom right and so uh but

667
00:41:34,420 --> 00:41:40,340
i asked my teacher and indians they say right now if your right hand cannot work or right hand is too

668
00:41:40,340 --> 00:41:47,540
tired you can still use the left hand because we're in the 21st century sorry mask me throws go ahead

669
00:41:47,540 --> 00:41:54,020
what did you say go ahead all right go yeah so for the right hand so there are different ways to do

670
00:41:54,020 --> 00:42:00,740
that so you can bend the two-piece finger in the center of the palm okay i know it feels it'd be

671
00:42:00,740 --> 00:42:08,420
weird right because people are getting to that okay this rock and roll right so so two-piece finger

672
00:42:08,420 --> 00:42:16,420
bring it to the center of the palm so you have the thumb touch your right nostril good now the ring

673
00:42:16,420 --> 00:42:23,780
finger the number four finger touch your left nostril so try to see how's your hand if you feel

674
00:42:23,780 --> 00:42:30,980
this is just weird welcome to extend the two-piece finger the second finger third finger you can open

675
00:42:30,980 --> 00:42:39,860
up and gently just touch between the eyebrow now have your right hand touch your uh the right thumb

676
00:42:39,860 --> 00:42:46,900
touch your right nostril and you still have the access to have the four finger touch your left right so

677
00:42:46,900 --> 00:42:52,420
is that easier for you yeah everybody's different okay so it's a pick one or if you feel like this

678
00:42:52,420 --> 00:42:58,260
it's just too much for my hand welcome to have a thumb touch your right nostril and the second

679
00:42:58,260 --> 00:43:05,460
finger touch your left so if you this is not easy for you just do uh thumb touch your right and the

680
00:43:05,460 --> 00:43:12,660
second finger touch your left nostril like this yeah but the the reason why we have a two-piece

681
00:43:12,660 --> 00:43:19,300
finger either this or extend your two-piece finger because we are into the yoga mudra which is like a

682
00:43:19,300 --> 00:43:25,940
hand antenna communicative universe all right so i'm going to bend my fingers because then you can

683
00:43:25,940 --> 00:43:33,380
see me okay so gently have your right at the right thumb touch your right nostril now inhale guide the

684
00:43:33,380 --> 00:43:41,140
ear travel into your left nostril now use your four fingers touch your left nostril close it

685
00:43:43,140 --> 00:43:52,660
now open the right and out to the right next inhalation guide your travel into the right

686
00:43:52,660 --> 00:44:01,140
nostril now gently just use your right thumb touch your right nostril open the left left

687
00:44:01,140 --> 00:44:08,900
finger touch your right finger and out to the left let's try it one more time now inhale guide the

688
00:44:08,900 --> 00:44:22,180
ear travel into the left now open the right and out to the left next inhalation guide the ear

689
00:44:22,180 --> 00:44:32,980
travel into the right now close the right open the left and out to the left

690
00:44:36,260 --> 00:44:39,300
here now release your hand return to your own nature breath

691
00:44:42,180 --> 00:44:47,220
so we only practice two rounds and so if you have time you can press a little bit more

692
00:44:47,220 --> 00:44:54,020
and so you can notice that your breath is extending extending not like a shallow breath

693
00:44:55,620 --> 00:45:01,700
yeah instead of brown that works yeah i'm gonna i'm gonna have an unhappy place like this is really

694
00:45:01,700 --> 00:45:10,020
reliant yeah so anybody can use that okay so even five years old understand that or the student

695
00:45:10,020 --> 00:45:16,660
said told me that they use that when they can fall asleep in somnia and so this helped them too

696
00:45:17,220 --> 00:45:23,860
so just whatever that you want to select the yoga snack next one we'll have to moving on to the

697
00:45:23,860 --> 00:45:30,580
chakra clearing meditation that also help out with the anxiety perfect and so i'm introduced with

698
00:45:30,580 --> 00:45:36,580
the three ports and this is a little yoga snack i learned from my yoga therapy and the instructor

699
00:45:36,580 --> 00:45:45,540
who have this is called Amy Wenchang and she has a deep depression history so she created this program

700
00:45:45,540 --> 00:45:52,340
so i engage this one and incorporate this in my yoga teaching when i sense if a student have some

701
00:45:52,340 --> 00:45:58,340
kind of anxiety the mid-chance or different kind of a life reason this is a really good one so there

702
00:45:58,340 --> 00:46:06,340
are three parts and the first one is called a uh but trigger breath bellows breath so what you're

703
00:46:06,340 --> 00:46:14,980
going to do is going to extend your hands into the sky so hands above your head okay and exhale just

704
00:46:14,980 --> 00:46:20,900
no bring your fingers you know just uh crunch your fingers and bring your hands down and you're going

705
00:46:20,900 --> 00:46:31,860
to bring your belly in when you have the acceleration okay inhale and exhale so when you have an

706
00:46:31,860 --> 00:46:38,420
acceleration you close your mouth and only out to your nose but then another thing is like if you

707
00:46:38,420 --> 00:46:44,900
have stubby nose today don't worry just open your mouth and exhale right this is my body today

708
00:46:44,900 --> 00:46:52,180
okay all right ready so we're going to have four um three rounds inhale and exhale

709
00:46:53,860 --> 00:46:56,180
oh

710
00:46:58,740 --> 00:47:02,180
okay we're good again one more time

711
00:47:03,300 --> 00:47:09,700
we're not in the room we're good yeah we're good we're good okay go ahead one more time

712
00:47:09,700 --> 00:47:23,060
inhale and exhale that's so cool and exhale good now next one we'll call the be breath

713
00:47:23,060 --> 00:47:31,540
so what is be breath just like humming be that so when the parents and the moms and dad trying to

714
00:47:32,660 --> 00:47:39,140
to calm down the babies right or when we like feel relaxed we're a shower or in the bathroom

715
00:47:39,140 --> 00:47:46,100
and we're like we're in a happy place yeah right and so what are you going to do uh so i introduce

716
00:47:46,100 --> 00:47:52,020
two mudra which is super easy but this can be a little bit not easy for if our first time this

717
00:47:52,020 --> 00:48:00,100
called a shamo ki mudra so have a pinky gently just touch that on the side of your mouth yeah lips

718
00:48:00,100 --> 00:48:07,940
okay the forefinger can be touched on the edge of the the nose the two nostril i know now their

719
00:48:07,940 --> 00:48:17,460
finger can be touched inside the eye right and the forefinger touch just a little bit above the eyebrows

720
00:48:18,020 --> 00:48:24,740
and the tongue will just touch your ear so this is called shamo ki mudra trying to calm down the

721
00:48:24,740 --> 00:48:31,540
senses but if you feel like okay this look will be weird i know you'll get yogi's weird right so

722
00:48:31,540 --> 00:48:37,860
there's an option called a helmet mudra so having a mudra super easy so have a thumb just gently

723
00:48:37,860 --> 00:48:48,500
touch your ear and the hands just on top of head so look at the helmet right so what are you going

724
00:48:48,500 --> 00:48:55,060
to do is going to uh and we all have a mic microphone right now just gently touch and we're going to like

725
00:48:55,060 --> 00:49:06,900
so so sounds mixed into me so you can only have the inhalation and exhale like gently like

726
00:49:10,660 --> 00:49:15,060
yeah because of time so let's practice one more round of a deep breath inhale

727
00:49:15,060 --> 00:49:25,140
exhale

728
00:49:28,020 --> 00:49:34,740
good and actually so that's the number two part a number three we're going to have a little hands

729
00:49:34,740 --> 00:49:41,940
not the mudra so half i know this sounds a bit interesting so what is chakra chakra is the energy

730
00:49:41,940 --> 00:49:49,860
wheel that there are seven now along the spine so where that your spine that intertwine along the spine

731
00:49:49,860 --> 00:49:55,940
so energy wheel there are seven so we're starting off on the basis spine and the first one is a

732
00:49:55,940 --> 00:50:02,260
no two piece uh two pinky right gently just touch and in front of the basis spine

733
00:50:02,260 --> 00:50:10,100
okay and then when you have an acceleration we have some sound the sound is oh

734
00:50:11,860 --> 00:50:15,300
oh have an acceleration your sound is like

735
00:50:15,300 --> 00:50:19,300
oh

736
00:50:22,980 --> 00:50:29,140
okay all right so each chakra wheel will have a different sound so ready that's our first

737
00:50:29,140 --> 00:50:34,420
breath in front of the basis spine sound is oh inhale guide your to the nose all the way to the

738
00:50:34,420 --> 00:50:45,460
basis spine and actually say oh

739
00:50:46,100 --> 00:50:52,420
good now if you're still shy to make some sound and that is okay to have an acceleration

740
00:50:52,420 --> 00:51:00,260
and visualize the sounds okay the next one we'll move it out to the second chakra so have a the

741
00:51:00,260 --> 00:51:07,060
forefinger gently touch and in front of the belly the second chakra okay the sound is

742
00:51:07,060 --> 00:51:23,380
oh inhale guide your to the nose all the way to the belly and actually say

743
00:51:23,380 --> 00:51:28,180
now we're moving up now you're going to say yeah we're coming to the middle finger yes we are

744
00:51:28,180 --> 00:51:35,460
so anyway that's raise our middle finger

745
00:51:43,860 --> 00:51:51,540
in front of the solar plexus okay and the sound is ah inhale guide your to the nose always

746
00:51:51,540 --> 00:52:03,780
to the solar plexus and act so say

747
00:52:05,060 --> 00:52:09,940
good job now moving up with a hard chakra the heart center right so we're going to have a

748
00:52:09,940 --> 00:52:15,540
little dove right here and this time we're going to touch the heart so remember the heart is a

749
00:52:15,540 --> 00:52:24,100
space that you hold for yourself and others okay so this is divine space the sound is inhale guide

750
00:52:24,100 --> 00:52:39,780
your to the nose and all the way to the heart center and act so say

751
00:52:39,780 --> 00:52:45,620
then next one we'll come to the throat chakra we can meet you so like a lotus like a flower in

752
00:52:45,620 --> 00:52:50,900
front of the throat what do you have let's see again do you have your fingers together at the

753
00:52:50,900 --> 00:53:03,220
back side in the front side yeah yeah in front of the throat the sounds is inhale guide your to

754
00:53:03,220 --> 00:53:11,460
go into the nose and all the way to the throat and act so say

755
00:53:19,460 --> 00:53:25,300
yeah so we have a little prayer under the mudra hands just in between the third eye

756
00:53:25,300 --> 00:53:34,420
brow so something's ohm ohm now inhale guide your to the nose all the way to the third eye center

757
00:53:34,420 --> 00:53:38,020
the space between the eyebrow and act so say

758
00:53:48,740 --> 00:53:52,900
good now we're going to the top of the crown the top of the head crown right

759
00:53:52,900 --> 00:53:59,940
but then to calming down we actually have to put your hands down so you have place the left hand

760
00:53:59,940 --> 00:54:05,860
on the left and palm facing up and place the right hand on the top of the left and at the base of the

761
00:54:05,860 --> 00:54:14,740
spine the sound is um and g sound the tongue is behind the upper teeth okay now inhale guide

762
00:54:14,740 --> 00:54:27,860
your to the nose and all the way to the base of spine and act so say

763
00:54:30,900 --> 00:54:32,740
now we'll turn to your own natural breath

764
00:54:32,740 --> 00:54:46,100
so usually if yeah so usually if we have more time we'll have this to two two rounds

765
00:54:46,740 --> 00:54:50,980
but then because of the time so I kind of this copy show just demonstrate just one

766
00:54:51,860 --> 00:54:57,700
so welcome to come back and rewind to watch this yeah because right now we are going to get into

767
00:54:57,700 --> 00:55:07,540
the final ones called the savasana and we're going to use the sound feeling and the guide

768
00:55:07,540 --> 00:55:14,820
did the meditation so the sound feeling with the sound is just um drunk right here so welcome to be

769
00:55:14,820 --> 00:55:21,300
seated if you prefer or you feel like okay I like to like to just lay down okay whatever

770
00:55:21,300 --> 00:55:33,780
resonate with you I lay down on our yeah so whenever now wherever you are so nice on spine okay

771
00:55:35,380 --> 00:55:43,620
yeah so we know guide your to the nose and all the way to the left and act so gently to sign it up

772
00:55:43,620 --> 00:55:53,140
now inhale guide your to the nose and all the way into the long and act so

773
00:55:57,220 --> 00:55:58,820
good now to this moment

774
00:56:01,140 --> 00:56:02,260
low inhalation

775
00:56:05,140 --> 00:56:07,060
and longer exhalation

776
00:56:07,060 --> 00:56:14,580
relax relax relax

777
00:56:17,540 --> 00:56:21,540
allow yourself to settle down right here on the mat or on the shoe

778
00:56:23,780 --> 00:56:30,500
and perhaps create a suncopa something that you want to dedicate to so for example

779
00:56:30,500 --> 00:56:41,220
well I thought why would ease I am happy so pre-weight eight one from your heart as it is truthful

780
00:56:46,980 --> 00:56:50,900
and sense to put awareness to the tongue

781
00:56:54,660 --> 00:56:55,940
feel the tip of the tongue

782
00:56:55,940 --> 00:57:07,380
mean a part of the tongue the back of the tongue feel whole tongue together as right in sensation

783
00:57:10,820 --> 00:57:16,260
now guide awareness to the upper key lower key

784
00:57:19,060 --> 00:57:22,420
upper lip lower lip

785
00:57:22,420 --> 00:57:28,660
upper gum lower gum

786
00:57:30,660 --> 00:57:34,820
feel whole mouth together as right in sensation

787
00:57:38,660 --> 00:57:40,900
now guide awareness to the right nostril

788
00:57:44,340 --> 00:57:45,220
left nostril

789
00:57:45,220 --> 00:57:50,180
tip of the mouth

790
00:57:52,820 --> 00:57:53,540
nose bridge

791
00:57:56,260 --> 00:58:00,020
feel whole nose together as right in sensation

792
00:58:03,380 --> 00:58:09,460
now guide awareness to the right cheek left cheek

793
00:58:09,460 --> 00:58:15,060
right temple left temple

794
00:58:17,300 --> 00:58:21,460
feel two temples together as ready in sensation

795
00:58:24,740 --> 00:58:29,460
now guide awareness to the eyes feel the right eye

796
00:58:32,660 --> 00:58:34,180
and feel that right eyeball

797
00:58:34,180 --> 00:58:37,300
right eye left

798
00:58:39,780 --> 00:58:44,100
now feel whole right eye together as right in sensation

799
00:58:46,740 --> 00:58:48,980
now guide awareness to the left eye

800
00:58:51,940 --> 00:58:52,660
left eyeball

801
00:58:55,300 --> 00:58:55,940
eye left

802
00:58:55,940 --> 00:59:02,500
and feel whole left eye together as right in sensation

803
00:59:05,460 --> 00:59:09,140
now feel two eyes together as right in sensation

804
00:59:13,140 --> 00:59:15,780
and now guide awareness to the right eyebrow

805
00:59:18,180 --> 00:59:19,060
left eyebrow

806
00:59:19,060 --> 00:59:27,860
feel the face of the eyebrow feel the right ear

807
00:59:31,220 --> 00:59:38,580
left ear inside of the right ear the outline of the right ear

808
00:59:40,660 --> 00:59:41,780
right ear jaw

809
00:59:41,780 --> 00:59:48,500
feel whole right ear together as right in sensation

810
00:59:51,220 --> 00:59:52,980
now feel whole left ear

811
00:59:55,540 --> 00:59:57,460
the outline of the left ear

812
00:59:59,940 --> 01:00:01,380
inside left ear

813
01:00:04,180 --> 01:00:05,220
the left ear drop

814
01:00:06,660 --> 01:00:08,580
feel whole left ear together

815
01:00:08,580 --> 01:00:12,020
as right in sensation

816
01:00:13,940 --> 01:00:19,780
now feel whole both ears together as right in sensation

817
01:00:24,740 --> 01:00:27,700
now guide awareness to the forehead

818
01:00:30,580 --> 01:00:31,220
and cramp

819
01:00:31,220 --> 01:00:40,180
and allow yourself to feel your face right here for a moment

820
01:00:40,180 --> 01:01:05,780
feel your breath and listen to the ocean

821
01:01:40,500 --> 01:01:42,980
now subscribe

822
01:01:42,980 --> 01:02:12,420
And gradually, gather when this adds to the body.

823
01:02:12,420 --> 01:02:15,860
Notice the sound from far distance.

824
01:02:15,860 --> 01:02:19,180
And notice the sound in the moon.

825
01:02:19,180 --> 01:02:22,540
Notice the air touches your face.

826
01:02:22,540 --> 01:02:29,180
And notice the earth on the chair or the mat supporting you.

827
01:02:29,180 --> 01:02:36,020
Now remember the Tsengkopa, something that you pre-art for your heart, in the beginner

828
01:02:36,020 --> 01:02:38,460
practice.

829
01:02:38,460 --> 01:02:51,180
So repeat that three times to your heart as it is truthful.

830
01:02:51,180 --> 01:02:56,580
Now when you're ready, you can gradually open your eyes if you want to move your fingers,

831
01:02:56,580 --> 01:03:03,340
move your toes, and just allow yourself to bring it back to the...

832
01:03:03,340 --> 01:03:05,340
Just more of those.

833
01:03:05,340 --> 01:03:07,180
Now I'm relaxed.

834
01:03:07,180 --> 01:03:10,420
I was so much energy and now I'm like, okay, I'm centered.

835
01:03:10,420 --> 01:03:11,420
I'm relaxed.

836
01:03:11,420 --> 01:03:12,420
I'm so glad.

837
01:03:12,420 --> 01:03:14,940
I wonder who's doing it with us.

838
01:03:14,940 --> 01:03:18,100
I'm hoping Joanna, I know Sia had to go.

839
01:03:18,100 --> 01:03:21,100
I'm hoping that Raquel is also doing.

840
01:03:21,100 --> 01:03:22,100
Hi, Jackie.

841
01:03:22,100 --> 01:03:23,100
I think Jackie is new.

842
01:03:23,100 --> 01:03:24,100
Jackie's cool.

843
01:03:24,100 --> 01:03:25,100
Yeah.

844
01:03:25,100 --> 01:03:26,100
Dr. Dors.

845
01:03:26,100 --> 01:03:27,100
Dr. Dors.

846
01:03:27,100 --> 01:03:32,100
That is so awesome.

847
01:03:32,100 --> 01:03:39,300
So you do these as classes on lawn or just in person or what?

848
01:03:39,300 --> 01:03:41,300
Because we're all goodness.

849
01:03:41,300 --> 01:03:43,100
There's more of these.

850
01:03:43,100 --> 01:03:45,420
Yeah, I offer that.

851
01:03:45,420 --> 01:03:50,060
So right now I teach at a college because our class is online.

852
01:03:50,060 --> 01:03:53,980
So I offer that and corporate different things in my yoga class.

853
01:03:53,980 --> 01:03:59,020
And at the gym because the gym has a gym yoga style.

854
01:03:59,020 --> 01:04:01,780
So then everything's a little bit faster pace.

855
01:04:01,780 --> 01:04:06,660
But then when I have the yoga therapist, the clients and I brought different things.

856
01:04:06,660 --> 01:04:09,780
They can be some means of their body.

857
01:04:09,780 --> 01:04:10,780
Wow.

858
01:04:10,780 --> 01:04:11,780
That is so cool.

859
01:04:11,780 --> 01:04:13,780
This is a really, really awesome.

860
01:04:13,780 --> 01:04:17,900
I'm so grateful for you doing everything for us today.

861
01:04:17,900 --> 01:04:21,660
My whole body and mind is like so focused right now.

862
01:04:21,660 --> 01:04:24,140
I think so feels relaxed now.

863
01:04:24,140 --> 01:04:28,260
And Jackie said, I'm able to listen in while also doing my other work.

864
01:04:28,260 --> 01:04:29,700
That's so cool, right?

865
01:04:29,700 --> 01:04:33,260
Like when you get a chance, thank God this is going to be on YouTube because you guys

866
01:04:33,260 --> 01:04:35,260
can hit replay.

867
01:04:35,260 --> 01:04:36,260
Yeah.

868
01:04:36,260 --> 01:04:39,980
And I told you like Doris is amazing.

869
01:04:39,980 --> 01:04:44,380
Like I was telling him like, where were you in my life when I really need you?

870
01:04:44,380 --> 01:04:46,860
Like I have back problems and my chiropractor.

871
01:04:46,860 --> 01:04:54,700
I get it's called a block black, black something heating pad before he, you know, he does my

872
01:04:54,700 --> 01:04:58,580
thing and he's like, yeah, you need to go to yoga.

873
01:04:58,580 --> 01:04:59,700
I'm like, no, I have Doris.

874
01:04:59,700 --> 01:05:00,700
I'm good.

875
01:05:00,700 --> 01:05:04,460
And he's like, who's Doris?

876
01:05:04,460 --> 01:05:06,460
I'm like my other sister from another mother.

877
01:05:06,460 --> 01:05:07,700
I just found her.

878
01:05:07,700 --> 01:05:09,660
I literally were sisters.

879
01:05:09,660 --> 01:05:11,380
I'm like, no, I'm kidding.

880
01:05:11,380 --> 01:05:13,340
You know, Dr. Nell, I'm kidding.

881
01:05:13,340 --> 01:05:14,340
He's in Vista.

882
01:05:14,340 --> 01:05:18,620
He's actually really good because I get scared of chiropractor.

883
01:05:18,620 --> 01:05:23,540
They broke broke me actually when I was young and Dr. Nell is really good.

884
01:05:23,540 --> 01:05:24,540
I don't go anywhere.

885
01:05:24,540 --> 01:05:26,020
So I take my kids with him too.

886
01:05:26,020 --> 01:05:27,020
So yeah.

887
01:05:27,020 --> 01:05:28,020
Yeah.

888
01:05:28,020 --> 01:05:31,340
And then so when our body needs it, we know it, right?

889
01:05:31,340 --> 01:05:35,700
But then many of us, we still running around trying to serve other people.

890
01:05:35,700 --> 01:05:41,220
And then lots of time we forget about this is my energy tank, right?

891
01:05:41,220 --> 01:05:47,620
When we energy tank like go beyond at the bottom, bottom, bottom, and we're still trying to

892
01:05:47,620 --> 01:05:49,180
serve other people.

893
01:05:49,180 --> 01:05:55,980
So it is good that now if we have chiropractors or anything that make us happy or yoga or

894
01:05:55,980 --> 01:06:02,540
some other things to restore our energy so we can continue to move on every day.

895
01:06:02,540 --> 01:06:05,980
So I think we need to have a good team to support us.

896
01:06:05,980 --> 01:06:07,980
Not just only one support.

897
01:06:07,980 --> 01:06:08,980
We need a whole.

898
01:06:08,980 --> 01:06:09,980
Yeah.

899
01:06:09,980 --> 01:06:11,740
A village to raise a child.

900
01:06:11,740 --> 01:06:13,660
Why not take a village to raise yourself?

901
01:06:13,660 --> 01:06:16,300
You know, like you're still a child at this point.

902
01:06:16,300 --> 01:06:18,420
And yeah, that's why I do what I do.

903
01:06:18,420 --> 01:06:21,260
And I'm like, come on, sisters, help me out because I can't.

904
01:06:21,260 --> 01:06:25,700
I'm so thankful that you agree to do this.

905
01:06:25,700 --> 01:06:26,700
It was much needed.

906
01:06:26,700 --> 01:06:28,700
And Mary can agree to it.

907
01:06:28,700 --> 01:06:29,700
I do.

908
01:06:29,700 --> 01:06:32,340
I think that we had a question from Rockhouse.

909
01:06:32,340 --> 01:06:35,340
She was asking, is it good to crack your back?

910
01:06:35,340 --> 01:06:37,460
Do you think that's a good thing?

911
01:06:37,460 --> 01:06:38,460
That was Rockhouse earlier.

912
01:06:38,460 --> 01:06:43,540
She asked it way earlier when we were, I was just looking back through to see, I feel so

913
01:06:43,540 --> 01:06:48,460
much better and for my whatever happened this morning, I could feel it stretched and it's

914
01:06:48,460 --> 01:06:51,620
so weird, but I know like if I keep stretching it, that will help.

915
01:06:51,620 --> 01:06:54,940
So, oh, I feel great.

916
01:06:54,940 --> 01:06:55,940
I'm, I'm, yeah.

917
01:06:55,940 --> 01:06:57,820
It's cracking the back.

918
01:06:57,820 --> 01:06:58,820
A good thing.

919
01:06:58,820 --> 01:07:05,060
Well, it depends on the people depends on how they define cracking.

920
01:07:05,060 --> 01:07:09,660
And so I'll say that stretching will be a good way to say, and then because our body

921
01:07:09,660 --> 01:07:13,140
know what to what extent our body can handle.

922
01:07:13,140 --> 01:07:16,460
But then it sometimes people say, Oh, cracking, I love it.

923
01:07:16,460 --> 01:07:17,460
I need it.

924
01:07:17,460 --> 01:07:18,460
Right.

925
01:07:18,460 --> 01:07:21,620
And sometimes cracking this terminology feel like, okay, I'm a scare.

926
01:07:21,620 --> 01:07:24,180
I don't want other people to touch me.

927
01:07:24,180 --> 01:07:25,180
Right.

928
01:07:25,180 --> 01:07:30,700
And so there are different ways to, uh, prep or stretch our body.

929
01:07:30,700 --> 01:07:36,460
So yeah, you can go to chiropractor or using a foam roller or it's your simple stretch

930
01:07:36,460 --> 01:07:38,260
or I use the two tennis balls.

931
01:07:38,260 --> 01:07:39,260
Yeah.

932
01:07:39,260 --> 01:07:43,060
That's a way to come up on why just use a, use a different term.

933
01:07:43,060 --> 01:07:44,060
Yeah.

934
01:07:44,060 --> 01:07:45,460
Cause I have like a 10s unit.

935
01:07:45,460 --> 01:07:48,780
So my chiropractor, I don't go anymore now where I'm out of work.

936
01:07:48,780 --> 01:07:52,620
I was like, I'll be back when I have interns, maybe, but I'm, he get, you know, I bought

937
01:07:52,620 --> 01:07:58,580
a 10s unit from him and that seems to really help me, but I did find out the back way,

938
01:07:58,580 --> 01:08:03,580
like you have to have it connected all the places, you know, cause it's like the electrical

939
01:08:03,580 --> 01:08:10,380
unit where you put the, well, I did it one day and electrocuted the crap out of myself.

940
01:08:10,380 --> 01:08:12,100
You're also so dumb.

941
01:08:12,100 --> 01:08:14,100
So I turned it on and I was like, Oh, I need to move it.

942
01:08:14,100 --> 01:08:15,700
It's not going correctly.

943
01:08:15,700 --> 01:08:17,100
It shocked me to death.

944
01:08:17,100 --> 01:08:21,020
So literally, so I go to the doctor and I tell him this, you know, I tell my doctor

945
01:08:21,020 --> 01:08:26,060
he goes, here's you another hand out on not want to, you know, you have to turn that

946
01:08:26,060 --> 01:08:27,060
off.

947
01:08:27,060 --> 01:08:31,580
And it was funny, but, um, yeah, I need to, I need to use that today.

948
01:08:31,580 --> 01:08:35,980
But all this relaxation, Ms. Zorsi, is there a way like how do, how can we get a hold of

949
01:08:35,980 --> 01:08:39,380
you or if people do want to do classes with you?

950
01:08:39,380 --> 01:08:44,580
Should we reach out through your website or do you have your LinkedIn page that you could

951
01:08:44,580 --> 01:08:46,140
help us get there?

952
01:08:46,140 --> 01:08:47,140
Yeah.

953
01:08:47,140 --> 01:08:55,660
So, please, um, just text, I mean, the LinkedIn link, no, um, I think my profile.

954
01:08:55,660 --> 01:08:56,660
Thank you.

955
01:08:56,660 --> 01:08:57,660
Yep.

956
01:08:57,660 --> 01:08:59,860
So thank you so much, Dorson.

957
01:08:59,860 --> 01:09:00,860
Thanks audience.

958
01:09:00,860 --> 01:09:04,980
We weren't for talking to you, but somehow some of y'all got some, uh, looks like our

959
01:09:04,980 --> 01:09:10,420
bodies will yell at us and we need to restore and Jackie, you know, so Jackie, Jackie does

960
01:09:10,420 --> 01:09:11,660
healing art.

961
01:09:11,660 --> 01:09:19,300
Uh, Jackie's whole thing is she does, um, she does artwork and does healing practices

962
01:09:19,300 --> 01:09:24,660
and Johanna does artwork, love and kind of, you know, to help release those happy endorphins

963
01:09:24,660 --> 01:09:25,660
and stuff.

964
01:09:25,660 --> 01:09:30,460
So both of those ladies, uh, focus on the, you know, deeper, deeper parts, especially

965
01:09:30,460 --> 01:09:34,260
Jackie, though Jackie goes really deep, um, into that.

966
01:09:34,260 --> 01:09:39,820
So think all this ties together into a happy spot where we can come together and just be,

967
01:09:39,820 --> 01:09:42,780
you know, relaxed and happy and do our art.

968
01:09:42,780 --> 01:09:47,260
Look right now, I want to, now, since this is done, I want to go pick up a brush and,

969
01:09:47,260 --> 01:09:49,260
you know, paint out some stuff.

970
01:09:49,260 --> 01:09:51,180
I think I'm relaxed now.

971
01:09:51,180 --> 01:09:52,180
I'm good.

972
01:09:52,180 --> 01:09:53,180
Yeah.

973
01:09:53,180 --> 01:09:54,180
Oh my God, Dorson.

974
01:09:54,180 --> 01:09:55,180
Thank you so much.

975
01:09:55,180 --> 01:10:00,740
I appreciate you coming in today, spending time with us and yeah, our bodies and our mind.

976
01:10:00,740 --> 01:10:01,980
I really love it.

977
01:10:01,980 --> 01:10:04,900
And that's why I dedicate this month of wellness.

978
01:10:04,900 --> 01:10:06,940
It's because it's much needed, right?

979
01:10:06,940 --> 01:10:07,940
It's really much needed.

980
01:10:07,940 --> 01:10:13,660
I'm not like the last time I totally, um, into that I used to run and I can't even run

981
01:10:13,660 --> 01:10:14,660
anymore.

982
01:10:14,660 --> 01:10:18,860
I used to run five miles a day and I mean, I promise myself it's a lifestyle change,

983
01:10:18,860 --> 01:10:19,860
right?

984
01:10:19,860 --> 01:10:20,860
It's really a lifestyle change.

985
01:10:20,860 --> 01:10:23,860
It's not like, oh, sorry.

986
01:10:23,860 --> 01:10:30,060
I just think of one thing, uh, one little final tip about when you, when some people

987
01:10:30,060 --> 01:10:36,500
have too much anxiety, the breath is too short and become like a penny attack, right?

988
01:10:36,500 --> 01:10:38,340
It happens to some people.

989
01:10:38,340 --> 01:10:42,300
And then so what can we do because when we have a penny attack with that and then all

990
01:10:42,300 --> 01:10:46,380
of, you know, just don't know what to do and people on the side don't know how to help

991
01:10:46,380 --> 01:10:47,380
them.

992
01:10:47,380 --> 01:10:51,980
So, so all those breathing that we practice with the sounds, that's good.

993
01:10:51,980 --> 01:10:55,060
It's not, that's not easy for you to pronounce.

994
01:10:55,060 --> 01:10:58,460
You remember all those to find a vowel sound.

995
01:10:58,460 --> 01:11:06,460
Oh, or for the little kids or something, you can say, yeah, yeah.

996
01:11:06,460 --> 01:11:15,420
Oh, the key is for that bone oscillation.

997
01:11:15,420 --> 01:11:17,740
So yeah, yeah.

998
01:11:17,740 --> 01:11:22,020
That one really help people to remember and it's fun to practice.

999
01:11:22,020 --> 01:11:23,420
That's so cool.

1000
01:11:23,420 --> 01:11:27,500
And I, as we were talking, that I thought this would be such a cool activity for a kid.

1001
01:11:27,500 --> 01:11:33,300
Well, for you is, or even, I think, you know, some, some pieces you could do before a meeting.

1002
01:11:33,300 --> 01:11:37,260
know how cool it would be if 15 minutes before a board meeting everybody got

1003
01:11:37,260 --> 01:11:42,240
together and did some breath work and did some synergy work like seriously to

1004
01:11:42,240 --> 01:11:47,460
sync up your vibration with other people to make it work so that it's just not

1005
01:11:47,460 --> 01:12:07,500
tensed. As we conclude today's episode I want to leave you with a truly

1006
01:12:07,500 --> 01:12:12,500
extraordinary opportunity. In October something incredible is on the horizon

1007
01:12:12,500 --> 01:12:16,180
and I'm thrilled to share it with you. Picture this a gathering of the world's

1008
01:12:16,180 --> 01:12:20,140
brightest minds innovators and change makers all converging in one virtual

1009
01:12:20,140 --> 01:12:24,900
space for a transformative experience like no other. It's the global summit of

1010
01:12:24,900 --> 01:12:29,580
October a monumental event that will shape the future of our world. This

1011
01:12:29,580 --> 01:12:33,740
summit isn't just about ideas it's about action. You'll have the chance to

1012
01:12:33,740 --> 01:12:37,420
connect with visionaries who are redefining industries global leaders who

1013
01:12:37,420 --> 01:12:41,500
are solving pressing challenges and pioneers who are creating a better

1014
01:12:41,500 --> 01:12:46,980
tomorrow. Imagine immersing yourself in a sea of knowledge soaking up insights that

1015
01:12:46,980 --> 01:12:50,700
can supercharge your career your passion and your impact on the world. The

1016
01:12:50,700 --> 01:12:55,020
October global summit isn't just an event it's a catalyst for change. Stay

1017
01:12:55,020 --> 01:12:58,780
tuned for more details as well unveiling the lineup of speakers the

1018
01:12:58,780 --> 01:13:02,780
agenda in the coming weeks trust me. You won't want to miss this opportunity to

1019
01:13:02,780 --> 01:13:07,980
be part of something truly historic so mark your calendars spread the word and

1020
01:13:07,980 --> 01:13:12,420
get ready to be inspired motivated and empowered like never before. Together

1021
01:13:12,420 --> 01:13:16,460
we'll take the next giant leap forward in our personal and collective journey.

1022
01:13:16,460 --> 01:13:19,940
Thank you for being part of our podcast community your support means the world

1023
01:13:19,940 --> 01:13:23,740
to us and we can't wait to have you join us at the October global summit until

1024
01:13:23,740 --> 01:13:40,140
then keep leveling up and remember the future is ours to shape.