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Hello everyone and welcome to the Awaken Together podcast.

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I'm Jen and I'm Kat.

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And today we are going to be tying in some concepts that we have previously reviewed

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on the podcast all about the nervous system.

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So what I really wanted to paint the picture of for this episode is that all this work

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on the nervous system is really to tie it into your spiritual journey or spiritual practices.

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So today's going to be nervous system and spirituality.

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Are you ready, Kat?

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I'm ready.

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Let's do it.

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So to paint the picture first of the nervous system, if you haven't heard our previous

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episodes where we have discussed this topic, I wanted to paint the picture one more time.

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So our nervous system is really our mind to body connection.

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It's our mind sending signals to our body to let it know how to move, what to do.

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And the problem is, is when you have had high levels of stress, so whether that's because

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of your current environment or you just grew up around really high stressful environments,

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or if you have a history of trauma, your nervous system can really have some dysfunction and

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actually being able to regulate itself back down.

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So you have two branches of the nervous system.

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You have your sympathetic and your parasympathetic.

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The sympathetic is known as the body's fight, flight, freeze and fawn mode.

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This is our response to stress.

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And the other side of the nervous system is our parasympathetic, which is responsible

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for regulation, rest, digestion.

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It regulates our temperature, our hormones.

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Like it is great when the parasympathetic comes online.

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And previously, science used to really believe that the autonomic nervous system, these two

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branches could not be influenced or affected that these were things that just happened

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automatically.

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But now we really have the research to know that there's a lot of work that can actually

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be done with these two branches.

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And it's really looking at getting out of that constant chronic stress mode and knowing

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how to bring yourself back down into a deeper sense of calm.

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And I think we can get so addicted to those stress hormones, it can feel really tough

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to ever actually let ourselves rest.

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I think signs that we are in sympathetic mode more often than we should be is just that

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inability to ever really rest, that inability to actually turn inward because you're so

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focused on what's going on, what people are thinking about you, what people are seeing,

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what's going on in your environment, just crazy hypervigilant mode.

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And it takes time and retraining to get out of that chronic mode because at first when

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we feel restful, it's going to feel extremely boring.

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It's going to feel really like withdrawing.

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It feels like you're being taken away from something, but over time when you can learn

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to really find ease and more of the slowness, not that life's still not going to give you

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ups and downs, but knowing how to bring it back to that again and again is what the work

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is.

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So we've talked a lot before about me and Kat's spiritual healing and how much more

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we've been able to get out of communicating with our guides, hearing from higher beings,

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higher source, connecting to our inner knowing and just knowing that we are taken care of.

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A lot of that comes with this surrender that once you know how to integrate into deeper

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presence, you also then can start perceiving so much more that's happening.

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So instead of just taking in the five senses, the more work we do on the senses, the more

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we can feel into that sixth sense, the more we're going to notice when something is trying

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to come through, the more we're going to hear intuition when it's trying to talk.

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And this might be little hunches, it might be little visuals, it might be sensations

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across your skin, but you just slowly really start to realize that there is so much more

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than what is being perceived.

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So well said.

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And as Jen was mentioning before, this can be hard to kind of transition into if you're

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not used to it.

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So if you're somebody who previously or currently craves drama and excitement and always being

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in the know on everything, you're someone who loves novelty and stimulation, then calming

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the nervous system might feel like a foreign concept to you.

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This is me.

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That's why I say that.

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Yeah, same.

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Same.

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Right?

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And as you said, Jen, I think that was a good point of like, this might feel boring at first.

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And so some people might avoid it because when there is this sense of calm and stillness

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and peace, there might be some stuff that gets brought up or it might just be a lot

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of silence.

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And yeah, the system doesn't really like that at first.

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So it's healthy though.

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It's really, really healthy.

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It's good for us.

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So trust us.

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It might not sound very appealing at first, but when you're able to really arrive at that

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place of groundedness and carry that presence into the rest of your life, you're much more

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open to being a channel, a channel for everything that Jen just shared of being open, receptive

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to spirit.

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And I once heard this beautiful metaphor that I like to think about and the hollow piece

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of bamboo, right?

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What we're doing with our nervous system when we are calming it and regulating it and coming

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to our meditation and breath work and yoga and all these practices that help that we

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are cleaning the bamboo so that our channel can become more clear and receptive to all

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that we need from the ground to the earth, to the heaven above.

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It's just receiving and letting that flow.

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Yes, Kat, what you said with when you bring down your nervous system, other things can

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start to come up.

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I think that's also so important to bring awareness to.

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Often when we get out of that hypervigilance mode, that mode can almost make us numb where

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we are so, we're in like survival and fight mode.

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And even though the fight is not, you know, what our original bodies were designed for,

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like attacking, you know, if an animal attacks you running away, it's our body's same response

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to get out of danger so that we don't die.

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That is the instinct that is happening inside of our bodies.

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And when you wind down from that, a lot of the emotions that were never really given

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the time to process can come up.

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So one mode that can happen is it feels really dull and really boring.

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And you want to go back to your baseline of high stress and you see yourself constantly

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wanting to create chaos around you.

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Or the other mode is when you calm down, a lot surfaces, pain surfaces, a lot of crying,

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a lot of anger.

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This doesn't mean you're doing anything wrong.

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It means you're actually giving yourself space to feel.

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And our parasympathetic mode is really about release as well.

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There's a lot that can come out when our heart rate's not up so crazy and we're in this mode

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of just fighting.

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And so it's also important to remember that that doesn't have to mean something is going

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worse.

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It could be exactly as it should be.

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And we're meant to be feeling our stuff as we go along.

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But unfortunately, some of the times we're in the highest of stress, we just don't really

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have the safety to be able to feel things in the moment.

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Like giant lash, lash outs at the office just aren't super smiled upon.

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I know, you know, it would be nice if I could shift a little bit like, OK, just getting

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some stuff out.

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But it's just not we're not there yet.

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We're not there yet.

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But it's important to do this.

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And I want to say one other thing with the nervous system at its basis is I think a lot

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of times when you don't have these regular practices to be retraining your nervous system

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and eventually getting to a point where regulation becomes easier to get back to.

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A lot of times we take this out on people around us.

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This can look like all of a sudden dumping 10 years of repressed emotions onto your partner

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for something that doesn't match the circumstance at all.

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These are these are things that can happen when we're not taking that intentional practice

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with ourselves.

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A lot of it can end up spewing out and coming out at times that doesn't feel good either.

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And then what what you can feel after that can also feel equally shitty because we don't

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want to take things out on people that we care about.

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But it takes having intentional practices.

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And I honestly deeply believe that with how busy our society is now, I don't think we

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can really compromise these nervous system practices.

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I honestly think this is something we all need to have in our toolbox to do very regularly

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because we're just built up a lot busier as human beings now than ever before.

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It's so true.

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I hate it.

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The truth, man.

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God, yeah, I feel like by this time of year, right, it's it's Black Friday.

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It's November.

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We're all pretty there, right?

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It's like September and October are such a sprint after coming back from the summer that

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by this time, I think we're all so ready for a break.

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So that's why we wanted to share this episode with you all now.

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I know that I myself am pretty much there.

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I'm like exhausted from work and just all the things and a little break sounds really,

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really appealing.

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So something I'm doing right now is taking a little break from social media.

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I am not on Instagram, which is pretty much like the one social app I go on Facebook,

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you know, every once in a while to keep up with family.

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But I'm taking a two month break.

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Sorry, two weeks, got two months.

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That would be life changing.

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I'm still very proud of you.

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Thank you.

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Last November, I actually did one week and this November I'm doing two weeks just to

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see how it goes.

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And I'm not being super strict with myself because I find that when I am really disciplined

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with something, I go into all or nothing mentality.

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And then it's like, oh, once I break it, it's gone, it's done.

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I shouldn't have even tried in the first place.

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Right.

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So that perfectionism comes in.

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So, yeah, I have been back on it like once or twice or maybe three times already, but

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it's for like a minute and then I'm back off and my two weeks continues.

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Yeah.

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And the point of that is, is you're just giving yourself a break from having constant, I mean,

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our phones dump.

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They affect our brain chemistry for sure.

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We're just taking in really high stimulation.

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It's like crack for the brain.

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And so yeah, that over time, your threshold for what you're going to need to feel content,

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it's very Attica.

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You have to watch and stay on top of that.

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And I think social media has tons of benefit to it.

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But it's also really important that when we're being stimulated that much, that we also know

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that the practices are non-negotiable that bring us down.

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That is that can deeply affect your sleep, your ability to be able to eat correctly and

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digest because the parasympathetic is in charge of that stuff.

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And if you are constantly and give me, give me, give me, give me, give me mode, it's not

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going to, it's not going to be able to just wind down where you're digesting.

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Great.

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You're sleeping.

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Great.

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You feel calm and happy.

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You know, we have to stay on top of this stuff.

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So true.

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I think I'm going to start calling social media brain crack.

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Thanks to that.

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Oh, I haven't been on brain crack for a couple of days.

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Just a quick little hit.

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It's bad.

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But it's also, you know, I don't think the technology is going anywhere.

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So that's another reason why I say I don't think we have a choice in these practices

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anymore.

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And it's, I think we so much like want to paint this picture of like, how long do I

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have to do it for?

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Like maybe like two months, then I'll be good.

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Like, no, this is your body needs you.

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Your body is the only thing you got.

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You need to spend time connecting with it.

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And that can, we've given so many resources throughout this podcast.

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We're going to share a few more.

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But one other aspect of the nervous system we've talked about now, it being linked to

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spirituality because it helps enhance your sixth sense when your nervous system is online.

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But another cool thing I want to share with the nervous system is the fact that when we

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are regulated in our body, so we're doing this hard work to be able to be more present,

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less, less on crack, the more we actually feel like we can be that beacon for people around

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us.

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So science has been able to show this again and again, that when groups are together,

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syncing up in song and in dance and in any form of kind of just like creative release,

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doing yoga together, doing meditation in large groups, there is a sync up that happens.

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So when one person is regulated, you can really be a beacon for people around you to regulate.

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They've studied this a lot with mothers and their babies, how the baby just knows what

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to feel based on what the mom is feeling.

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There's just a lot of sync up in our connection as human beings.

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And I think it's important that even though this work sometimes can feel unnecessary and

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you can come up with excuse after excuse to not do it.

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And there's endless, there's so many distractions you can go to that can pull you out of these

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practices.

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These practices can get boring and you feel like maybe I don't need them anymore.

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I've done the work.

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We are trying once again, the goal of this podcast, me and Kat's life mission, what

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we care about and what we want society to care about is we are trying to make the world

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a better place to where we are not repeating these patterns of making people have to go

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into repression, feel alone and what their deepest darkest feelings are.

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We want people to know that there is inherently connection amongst all of us and that we are

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all a part of the same thing.

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And to be able to do that is so much, you know, all it takes is you working on you and

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what that can radiate in your inner circle and just the people around you.

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I think we are never fully understand the impact of it, but it's definitely much bigger

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than I think what we can see.

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Yes, sister.

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Yes, definitely.

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I feel that.

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Love you too.

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That's why we're here to awaken together.

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Right?

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Yes.

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Oh man, I feel that it's like I remember the first time that I really felt that I was working

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in like two jobs ago as a sales trainer, and I remember some of my favorite people just

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being like, oh, I love our meetings, not just for like what we talk about and like how you

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help me with my job, but also because you're just a grounding presence.

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I was like, really?

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Oh, thank you.

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And that was a time that I was really, really focused on my meditation practice.

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I was practicing yoga like three, four times a week.

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I was just really grounded and rooted in my rituals for regulation.

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And yeah, it's literally that.

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It's like if you can show up as your best, most common centered self and have that be

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authentic, when others are around you, it's going to rub off on them.

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It's an energy.

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It's so energy.

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It's contagious, right?

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And it's like once that moment happens and you've created that 10, 15 minutes of them

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to just like take everything down a notch, then they get to go in the rest of their day

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and share it with others then too.

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And it's the ripple effect, right?

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It's like how we change the world.

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One calm, overactive nervous system at a time.

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Yes, I love that.

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And yeah, when you start getting compliments on your energy, you're doing it right.

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You know, I just love your aura.

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I love your aura.

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Yes, that is the compliment.

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Yes.

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And yeah, one other component to paint, I feel like the more work you're doing and because

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obviously there's circles through social media and your community where you can let all of

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this out, right?

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You find your spiritual people.

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You hear people talking about these subjects, but there's also places where you don't hear

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any of this being talked about and you can look around and just feel like you're a part

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of a different universe because of how much you have shed and gone through.

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And then being around people that are just on a completely different level in conversation,

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what their concerns are, just it can be tough.

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But I definitely think it's important instead of that making you feel more alone, which

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is very valid.

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It can feel very lonely.

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And I went through so much time of loneliness originally in my journey, feeling like I wasn't

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going to be able to find people that cared about the same stuff as me.

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But I think if we remember that our energy is speaking louder than words, and that is

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one part of it.

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And I do think you start super attracting the people for you when they're actually getting

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to meet the authentic version of you because it automatically advertises for you.

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But another aspect is we need to be able to hold these practices and be able to stand

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in them even in uncomfortable situations.

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So I do think that when we're in spaces where this is just completely foreign, instead of

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looking around, just feeling like no one's getting you, just remembering to that, even

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just sharing your perspective and your take, even if it's not met with receptiveness,

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I do think there's so much importance.

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And if you're in a place where you can do that without it causing dysregulation, it

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helps to plant seeds of deeper connection.

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People inherently, no matter how far they seem from this, our essence is to come to

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this sense of mind, body and spirit work.

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It just is.

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It makes so much sense when our body literally functions 100% better when these practices

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are in place.

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It's not just a suggestion, it's true fact.

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And people are craving connection, whether they want to ever admit it or not.

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And when you can stand there, you might be labeled as this, that or the other.

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But I think when you can stand there in your own and be unaffected and also not having

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to go quiet necessarily about your opinion, you don't have to say your opinion to prove

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anything to anyone, but own who you are at all places, because I think we definitely

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need that to go out to and playing the game of what you're going to say and not going

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to say can take us right back into those dysfunctional dysregulation patterns of needing the external

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to validate something for us when in reality we validate it for ourselves.

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Yes, your story is your power.

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No one else's story is exactly like yours, but others might see themselves in what you

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share.

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So just recently, I was telling Jen before, but I had an experience, maybe some mushrooms

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were involved.

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But I was in a place with some close people where I was just getting deep.

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And I was getting deep on some things in life.

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And I wasn't necessarily met with the same level of deepness.

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And then I got in my head a little bit after, and I was thinking, gosh, maybe I shouldn't

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have shared so much.

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Maybe I overshared.

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But then the voice of my higher self came back and was like, no, you shared about who

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you are and your life.

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And don't you love when others do that?

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And that kind of just brought me back.

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Yes, how could I feel bad if I shared my truth?

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This is me.

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Take it or leave it.

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And of course, I did so in a respective way.

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There wasn't any putting down of anyone else in it.

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So I wasn't hurting anybody.

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I was just sharing my story, my truth, my life.

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And that's really what life's all about, isn't it?

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If I can't get deep on mushrooms or just any other time in life, what am I doing?

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Right?

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So, so right.

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And so I hope this kind of paints the picture a little bit more that the nervous system

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is not just to heal from trauma.

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It's also where we get to strengthen our communication with our higher guides, our higher beings,

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our higher self, and also really start to spread a higher depth of connection, which

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is the goal.

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So we wanted to share a few practices with you for nervous system regulation.

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We've shared a lot of different meditations on this that you could refer back to throughout

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the podcast.

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We've also shared a lot of talks about yoga and how to implement some of that.

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Both of those have extensive research on activating the parasympathetic, our rest and regulation

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mode.

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But I wanted to share, I put this on TikTok a lot.

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Me and Danny do co-regulation and kind of sensory nights.

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And this is not a regular thing.

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We really do it more when we're starting to feel like really out of tune, like where we're

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both in the house and just so busy doing our own thing, which I love that we both have

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that hyper independent side.

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But we also sometimes like get, yeah, we're both on crack, like as we said in it, you

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can feel it.

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And I'm like, okay, I feel like we need to like come, come together and just kind of

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wind down.

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And I know I can't do it alone because right now I'm feeling just like hyper, you know,

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and it helps so much when you can, when you have a friend or a partner that can do it

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with you, it can be really nice to have, I think at first.

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And I do some practices by myself and I do some with Danny.

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And so what we will do is we will set a timer and we'll hold a hug.

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We'll set a timer.

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And this is usually like two to three minutes for each one.

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Then the next practice will be taking turns talking, letting Danny share anything that's

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on his heart while I am just there to listen and vice versa.

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That takes off the pressure of communication where, you know, every single thing you're

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saying creates a response.

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It can make you feel a little bit more relaxed in that way.

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You can kind of share stuff that might even surprise you out loud.

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That's happened to me so many times.

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And then, yeah, we also will take turns even just staring into each other's eyes.

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That one is always very scary, but also it's beautiful just to let yourselves be seen without

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all the distractions.

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There's a lot of studies on regulation being done.

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What that does to the nervous system as well.

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A few other things that I've done as with the partner is me and Danny will take turns

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drawing on each other's backs, just doing some pictures or writing some words.

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And then another fun one that we like to do is to both put in our headphones and we play

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songs for each other.

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So we give each other like a little music tour of like two or three songs.

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And these are just like fun ways where we're not just like watching TV or on the phone

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and doing stuff like that together.

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It helps us like do stuff that's a little bit more vulnerable, but also helps us actually

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feel calm.

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And then we can wind down so if we're ever both like really hyper later in the evening

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and I'm like, how am I going to get to sleep being this awake?

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That is one of the times I will pull out some of these practices.

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Want to share some more, Kat?

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Yeah, so many great tips there.

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Love it.

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Kyle and I have a little thing we do together too.

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We just call it creative time.

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And we will each have like a little creative project that we're working on.

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For me, I haven't lately had like one project.

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So I've just been whipping out my adult coloring books.

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And just like beautiful mandalas or animals and take out my colored pencils.

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And then Kyle lately, he's been creating these Gundams, which I don't know if you guys know

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what these are, but they are like Japanese action figures.

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And so I am sharing one of Kyle's nerdy little secrets here, but I don't think you'll mind.

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Both of our guys have a lot of nerdy little secrets.

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They sure do.

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I love it though.

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00:25:46,320 --> 00:25:47,880
I'm actually looking at some right now.

403
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He has them on his desk where I record this podcast.

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00:25:50,120 --> 00:25:52,480
We'll have to post one on the story.

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Oh yes, definitely.

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You'll know exactly what I'm talking about then.

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Like little action figures that look like robots.

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It's so funny.

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There's like stories to them and everything.

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So he'll do that all color and then we'll play a podcast in the background or listen

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to an audio book together.

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And then we'll occasionally pause it and just like talk about what we heard.

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If it brings up some conversation points, like we've listened to the Man Enough podcast

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where we'll talk about like gender roles or right now we're listening to this book called

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The Baby Decision and that is a whole thing itself.

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I love it.

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So yeah, it's just like fun little conversation time.

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That's no pressure.

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We're just doing our own thing, creative time together.

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But yeah, it's a nice way to like wind down at the end of the day.

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I love that Kat.

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And yeah, just to share some individual practices.

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So going on your yoga mat, doing breath work, even just going on to or going outside and

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00:26:51,320 --> 00:26:55,400
getting into nature, that is so syncing up for our nervous system.

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The trees are talking to us, everybody, just in case you don't know that.

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They are literally helping us to feel calm.

427
00:27:03,360 --> 00:27:09,320
Literally nature is giving us energy that is a go to 100 percent of the time if you're

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00:27:09,320 --> 00:27:11,960
just really needing that reset.

429
00:27:11,960 --> 00:27:20,520
I am going to be doing a 30 day reset regulation program with Oriana Barger, who we've had

430
00:27:20,520 --> 00:27:25,920
on this podcast, who shares the background with physical therapy, yoga and trauma work.

431
00:27:25,920 --> 00:27:31,480
And we have put together 30 days worth of videos to do January 1st through the 30th.

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00:27:31,480 --> 00:27:36,320
The videos are going to be sent out every day and just be about 15 to 20 minutes long

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00:27:36,320 --> 00:27:42,280
so that you can actually do 30 days of getting true examples of what regulating your nervous

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00:27:42,280 --> 00:27:44,720
system looks like and how to do it.

435
00:27:44,720 --> 00:27:50,240
So if you want to sign up for that, that's on my website, Senseful Wellness dot com.

436
00:27:50,240 --> 00:27:51,240
So awesome.

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00:27:51,240 --> 00:27:52,240
That'll be great.

438
00:27:52,240 --> 00:27:55,280
You all should definitely check that out.

439
00:27:55,280 --> 00:28:03,400
And with it being Black Friday, we had a couple ideas that would be great for gifts that aren't

440
00:28:03,400 --> 00:28:08,200
material objects, kind of like our last episode, just a little piggyback on that.

441
00:28:08,200 --> 00:28:13,440
So one, do Jen's retreat, gift it to a friend, family member.

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00:28:13,440 --> 00:28:20,480
Two, of course, we have a little list here of ways that you can help somebody who you

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love, a friend, a partner, a family member, anybody, calm their overactive nervous system.

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00:28:26,080 --> 00:28:28,480
So Jen mentioned a couple of them with yoga.

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You can get a gift card to a local yoga studio.

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00:28:31,120 --> 00:28:32,120
Meditation.

447
00:28:32,120 --> 00:28:34,600
I also have a meditation club.

448
00:28:34,600 --> 00:28:39,240
If you're curious about that, I'm also leading a workshop on New Year's Day.

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If you're local to Denver, can follow me on Instagram for more information about that.

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It's going to be at Nurture and it's $44 for dynamic meditation, intention setting for

451
00:28:48,640 --> 00:28:50,320
the New Year, all that good stuff.

452
00:28:50,320 --> 00:28:54,640
So a couple, couple fun workshops we have coming up.

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Spending time in nature.

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So this could be real low cost where you plan a hike with somebody and you plan like a little

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00:29:01,160 --> 00:29:02,640
picnic after.

456
00:29:02,640 --> 00:29:06,680
A massage gift card for that is always a great idea.

457
00:29:06,680 --> 00:29:11,760
Essential oils, aromatherapy can really help calm the nervous system.

458
00:29:11,760 --> 00:29:13,280
Acupuncture.

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00:29:13,280 --> 00:29:15,320
This has been huge for me lately.

460
00:29:15,320 --> 00:29:19,860
It helps stimulate points in the body associated with relaxation.

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00:29:19,860 --> 00:29:21,120
So gift card for that.

462
00:29:21,120 --> 00:29:26,320
Any herbal supplements like lavender, chamomile, valerian.

463
00:29:26,320 --> 00:29:32,240
So many good things out there that aren't necessarily like material objects.

464
00:29:32,240 --> 00:29:38,200
Some of them might be, but more so experiences just to help promote that gift of calm.

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00:29:38,200 --> 00:29:39,200
Yes.

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Love it, Kat.

467
00:29:41,880 --> 00:29:48,200
So we also wanted to share with you all that we are running a giveaway.

468
00:29:48,200 --> 00:29:55,600
So we are going to be sharing this really now you get to know, but starting December

469
00:29:55,600 --> 00:29:56,600
1st.

470
00:29:56,600 --> 00:30:02,040
So just in a couple of days, we have our holiday giveaway and the similar to the last one that

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we ran in case you're familiar with that.

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But we are going to post on our Instagram and we're asking for you to share that post,

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tag two friends in your story or more.

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Follow us on Instagram and then be sure to follow us wherever you stream this podcast

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to be entered to win one of four awesome prizes.

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Ready for the prizes?

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Yes.

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Number one, birth chart reading with Jen.

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These are amazing.

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Seriously.

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Jen is the astrology baddie, as you all know, and her birth chart readings are such a gift

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and so insightful.

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We get real deep.

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Oh yeah.

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Next up is virtual Reiki.

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So awesome option in case you have never received it or you are looking to receive it and don't

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want to leave the comfort of your own home.

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Jen can do that really, really well.

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And then another option is the healthy pantry makeover.

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So this is a one hour guided tour of your kitchen or help you come up with different

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healthy alternatives, notice food trends and really put on your food detective hat and

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find secret little tricky ingredients that are hiding in your food.

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And then nutrition baddie.

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And then the final one is three months to my meditation club.

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So we meet virtually on zoom every Monday.

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I lead you through a guided meditation and there's some journaling prompts and awesome

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community connection.

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So we will announce one winner on December 30th, 1230.

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So you have about a month to enter this, tell your friends, and then we'll announce the

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winner then.

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We're excited to see who wins and we really appreciate you guys continuing to help us

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grow.

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Definitely.

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Thank you all so much.

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We love you.

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And for just a little bit more added value for this episode, something that you can return

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to whenever you want, I'm going to lead us through a pretty short but effective five

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senses meditation.

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And I love this meditation.

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It's one that my therapist actually would do with me often whenever I was just like

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working on EMDR, some heavy stuff would come up and I needed to ground again.

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So it's amazing for grounding, amazing to return to and just have in your tool belt

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for any of those anxious times, whether you're with family during the holiday season or something

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else is coming up in your life that really could use a little bit of that grounding presence.

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So go ahead and get comfortable.

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If you are in a place where you can sit and close your eyes, that's probably what I would

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recommend doing.

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If not, that's okay.

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I know sometimes we listen to this driving, please don't close your eyes if that's you.

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Just get comfy.

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Feather your nest.

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Let your sits bones root down to the surface underneath you.

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Relax your jaw.

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Soften your eyebrows.

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Relax your hips and your belly.

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Just let your shoulders fall away from your ears.

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We'll take a few rounds of breath just to settle in.

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Take a deep breath in.

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Let it all go.

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Two more like that.

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Breathe in through your nose, fill your belly all the way up.

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Open your mouth and send it all out.

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One more time, just like that, breathe all the way in, fill your vessel with fresh air.

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Exhale through your mouth, let it all out.

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Now if you close your eyes, simply open them back up for just a moment and look around

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you.

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Bring your sense of sight, name five things that you notice.

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You can count them on your hand.

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Just call it what you see.

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Water bottle, pencil.

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Take a deep breath in and out.

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Close your eyes if you feel comfortable and safe doing so.

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If not, simply find a soft gaze over the bridge of your nose.

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And we'll tune into the sense of touch, what are four things that you can feel?

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This might be your shirt on your skin, the chair you're sitting on, your feet on the

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floor, anything like that.

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Next we're going to move into the sight of sound.

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What are three things that you can hear in this very moment?

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Maybe my voice, maybe a fan.

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Next what are two things that you can smell?

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Two things that you can smell.

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And if there's nothing that is coming to mind right now, you can think of two things that

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you like the smell of.

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Don't need to overthink it, just whatever comes to mind first.

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And finally moving into our final sense of taste.

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What is one thing that you can presently taste?

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Remember one thing that you like the taste of.

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Take a deep breath in.

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Feel that breath out.

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Whenever you feel ready, you can begin to return to your body, opening your eyes, returning

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to the room in which you're inhabiting.

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And know that this practice is always here for you.

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We hope you have a wonderful holiday season and we will be back with you on December 30th

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for our final episode of the year.

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ат yogаggа