E54: The Power Of Movement: Thriving Beyond Anxiety & Depression Naturally
When it comes to transforming anxiety and depression naturally, there’s no bigger game-changer than the power of movement.
From boosting your mood to calming your mind, movement truly is mind medicine—and in this episode, we’re diving deep into how it works, including:
- How to stop spirals of overthinking fast
- What’s happening inside your body to enhance focus, energy, and resilience
- The science of what exercise really does for your mental health
Whether you’re struggling with anxiety, dealing with depression, or simply looking for a natural way to feel better, this episode offers actionable tools and insights to help you thrive.
Bonus: Stick around for a guided Power Pause movement practice to shift your energy and uplift your mood in just seconds!
Want to take it deeper? Watch the full episode of the Movement, Mind, & Meaning Podcast here on my YouTube channel https://youtu.be/PaANLYPqcyw It’s the perfect way to experience the teachings of this episode in your body.
Ready to reset your mind and body? Join the Anxiety & Stress Reset, starting January 13! Click here to learn more and sign up: https://www.megan-nolan.com/resetjan
Don’t miss this powerful episode—tune in now for mind & body tools to calm anxiety & depression naturally!
Please find the show notes below. Since it is a transcription there may be spelling errors and/or weird grammar. Ignore that and enjoy!
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Hello and welcome. Today we are talking
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about the power of movement to
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transform anxiety and depression
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naturally. I wanted to start with this
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because the whole premise and idea
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behind the focus of this podcast is
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that movement is mind medicine. It's body
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medicine. It shifts how we feel at the
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very deepest level and how incredible it
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is and has been for my journey as the
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foundation and. My go-to tool set
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for my own mental health journey is
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really the inspiration behind this
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podcast and this evolution. So I figured,
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you know what, this is the place to
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start. And I wanted to take you to a
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moment in time when I had this
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realization that when I was on my yoga
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mat doing my yoga practice, it was the
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solace. It was the peace. It was the eye
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of the storm, if you will, because for
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the rest of my waking hours at that
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season in my life, I felt. The
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deep heaviness of sadness constantly.
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I felt like I was laying wearing layers
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and layers of winter wool coats and I
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would walk in that heaviness and feel
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that weighing on me both
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externally and internally. And I
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remember moments where I would walk to
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the yoga studio and just feel like I was
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moving through quicksand because I was
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feeling so sad and so heavy. And then
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I would feel when I would get on the yoga
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mat. And start to move that
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it would be like this pause. It
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would be this pause in the storm where I
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would feel peace, where I would feel
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settled, where I would experience
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myself, where I
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could find that sense of
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anchoring. And as I would move through
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the practice, it would feel like I was
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taking off these layers of the winter
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wool coats and I could feel my
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heart. Opening back up, I could feel
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myself returning to that sense of
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OK, here I am. And for me
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that was a huge revelation that it was
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the only time when I wasn't just
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spinning in the
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struggle, spinning in the sorrow, getting
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spiraled down by it. And
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and I've experienced that in other times
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when I was experiencing a lot of anxiety
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that it would be. That grounding,
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anchoring in that tornado of
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worry and thoughts and questioning and
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and all of that. And so for me,
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it's that that center of the spiral, if
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you will, is what I experience when I'm
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not only doing yoga or
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exercising, but after. And so that's
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really where I came to realize that the
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work that I do as a personal trainer and
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a yoga instructor is so impactful and so
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powerful. For so many reasons, and it
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has been for me and I believe it's the
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foundational tool set and has been my go
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to and that's why it's a staple for me.
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And I don't know who I would be or where
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I would be had I not discovered the yoga
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practice or found this love of exercise.
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And so I really feel that my heart
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knew that this is an evolution of my
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work as far as the focus that I'm really
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sitting into and claiming is is that.
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Movement is a tool set to help us to
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navigate our journey physically, of
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course, because it has loads of physical
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benefits, as well as
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mentally to give us that pause, to give
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us that that moment where we're not
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getting whipped around in the spiral or
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sucked down that that sense of
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of sadness or whatever's happening for
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us, but to give us that that moment of
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peace so that we can float, right?It's
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like floating on the ocean between the
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waves. And so mentally to give us that
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pause, to give us a break from the
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chattering thoughts that that chatter
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channel in our head that's loud and
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squawky or in the case of silence of
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sadness is that that muted feeling that
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can be there, that that proverbial
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deafening silence that can be there when
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we're feeling that way or at least in my
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experience as well as
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emotionally to help us to recalibrate and
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and so. That's a little bit about, you
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know, where it came to me to realize how
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important and valuable this is for me
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personally, but then also, you know,
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professionally feeling to really call to
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share these tools in this way. And and so
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let's talk a little bit about why and
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what what's happening. Because I don't
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know about you, but for something to
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really land for me, I. I want to
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understand it at a deeper level. I want
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to know the why behind the what. You
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know, we hear all the time, oh, exercise
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is great for reducing stress. Exercise is
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great for for helping you to feel
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happier. Exercise is great for helping
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you to feel more confident. Sure, sureAnd
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you maybe have heard that and you may be
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accepted as fact. Or you may be somebody
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like me that's that wants to believe
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that. And you've had experiences that
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cause you to believe that. But a
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little bit more about the
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research and what's happening inside your
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body, then it'll really allows you to
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feel it in your body even more deeply.
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OK, so perhaps that's you. And so
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let's unpack this a little bit. So what
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happens when we start to move our body?
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When you start going for a walk, for
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example, you start to go for a walk. So
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we have increased blood flow throughout
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our entire body, right?So when we are in
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feelings. Of sadness or depression, we we
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tend to have that heavy weighted
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stagnancy. So this is where we're
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starting already to have this shift is
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that we have this beautiful, rich
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oxygenated blood pumping through your
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body. So it's flushing through those
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muscles, those areas of of contraction
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and stiffness, right. And if we're not
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feeling like we're we want to move or we
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don't have the energy to move, you might
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already be feeling tension and
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contraction, right?Because when we're
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under stress, we we go into a
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protective posture. And so whether you're
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experiencing stress internally,
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externally and you are going into more of
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a fight or flight, into more of an
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anxious response to that stress or to a
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freeze more of the sadness response to
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that stress of that feeling of
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uncertainty or or what have you. Either
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way, the protective posturing is to
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contract and to close in. So when we
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start to move your body, we go from that
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place of contraction physically and
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muscularly. That's not a word, but.
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Muscularly be Nope, still can't say it in
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your muscles. 20 years I've been doing
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this. I still make up words is we bring
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yourself into more open, upright posture.
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OK, so we're starting to send blood flow
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through the muscles. You're opening up
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your body out of that contractive
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posturing at a muscular level. OK,
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let's make that our agreed upon word,
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Megan. And so when we are, we're sending
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energy into those areas, into those
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muscles. So in yoga, we call that prana,
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martial arts, chi, you know, you might
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have your own word for it. And we also
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have oxygen and nutrients going into
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those muscles. So you're moving into a
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more upright posture. So there's a more
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free flow of energy, right?And So what
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we're doing here is we're we're shifting
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the way that you're breathing. We are
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shifting the signals from the body. We're
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moving out of that contracted stress
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state into a more open and grounded
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state. So your nervous system signals to
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the brain, OK, whatever we were stressed
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about. Is not as prevalent because the
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body has shifted. More information goes
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from your body to your brain than the
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other way. So by way of your vagus nerve,
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there's more neurons that send signals
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from the body up to the brain. So This is
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why moving our body starts to shift how
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we're feeling. Because when your brain
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receives that signal that the stressor
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has diminished or passed, you know,
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whatever your body is signaling, then
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your brain starts to reduce the stress
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hormones that are being released because
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we're feeling stressed. So cortisol
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levels start to come down and then
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endorphin levels start to rise up. So
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this is more of the, you know, reducing
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the levels of pain, increasing the levels
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of, OK, this is, this is feeling starting
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to feel good, right. So increasing the
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levels of of pleasure. And so we
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also start to have shifts of our
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serotonin levels start to go up, our
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oxytocin levels start to go up. So these
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are all mood elevating
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neurochemicals. As well as as
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cortisol levels, though the main stress
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hormones start to come down. So we're
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having a shift internally, right?So we're
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sending oxygen throughout the body. We're
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sending this pranic life force, right?And
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so, you know, this ancient wisdom
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tradition of yoga recognized that you
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have a life force to you. And when we're
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in that contracted protective posturing,
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it's limited how much it can flow, right?
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And so that's when we have that stagnancy
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and tightness and resistance. So as this
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is starting to flow, it's moving up into
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your whole body, right?So it's not
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exclusive to just the muscles. It's going
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up into your brain as well. So we're
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increasing oxygen and blood flow up to
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the brain, which is very important. This
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is improving energy levels and mental
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clarity, again helping to shift that
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balance internally. And So what happens
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here is actually when you're exercising,
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we actually stimulate a.
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Development of new brain cells, which is
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really incredible. So you have new
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neurons that are being generated, which
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is called neurogenesis. And so then we're
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actually producing new brain cells
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because when we when we're experiencing
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this state of contraction, we have, you
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know, different state of brain activity
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when we're experiencing stress. So we
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have a lot of activity in the survival
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center of the brain, which is our
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amygdala. And then we have less activity
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in other parts of the brain, which can
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then impact our mood as well. So when we
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start to send rich oxygenated blood
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throughout the brain, then we have this
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energizing effect on the whole brain.
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And so this is really powerful because
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there's certain areas of the brain that
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are affected by states of of
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mental health challenges, particularly
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depression. And so it's really important
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that we just remember that not only are
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you starting to experience this shift,
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but what's happening at a deeper level.
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So we're happening, we're having shifts
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in your neurochemicals, we're having
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shifts in your brain activity. And so
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we're generating new brain cells. And
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then if you end up doing meditation or
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anything where you're focusing or
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quieting the mind, it actually allows
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those new brain cells to be challenged
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and actually helps them to mature. So
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areas of the brain that are affected by
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age, that are affected by stress, start
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to rejuvenate. So this is really
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incredible. So not only is this great for
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the structure and the function of your
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brain, but your memory, your focus, your
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happiness levels, because the hippocampus
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in particular, which is a part of your
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brain, ironically shaped like a little
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seahorse. Is is
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benefited when we have these higher
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levels of of oxygenated
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blood flow to the brain. So we have
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endorphins, which are our natural mood
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elevators. We have, you know, all of
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these beautiful emotional regulation
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that's happening at the neurochemical
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level. So in addition to that, we're
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starting to feel the shift in your body,
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right?Your energy levels are coming up,
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your posture changes. So your mood
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impacts your posture and your posture
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impacts your mood. So this is really
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potent because think about this, when you
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felt sad, think about the posture that
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you naturally default to. But when you're
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moving your body, you're shifting
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yourself into that more open, expansive
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posturing as you're standing, sitting,
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walking tall, then we're sending these
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beautiful signals throughout your entire
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body. And so it's also a
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way to literally get out of your
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head. And into your body. And I know for
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me what tends to happen, and for many of
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us, are those spiraling, looping thoughts
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when we're feeling anxiety or
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those swirling downward thoughts when
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we're feeling sadness or depression. And
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so we're giving ourselves a break from
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that and stopping the cycles of
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overthinking and giving your
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body this natural boost
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of energy, but also giving your
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mind. Essentially, you know, the thinking
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mind, the ego mind giving it a break
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because you're shifting your focus
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elsewhere. You're allowing yourself to
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have a different physical felt sense
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experience. And this is really powerful,
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right?This is so powerful because what
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we're starting to see here is, is not
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only having this, this shift of your
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just state of your your body, but
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ultimately at a deeper level is a shift
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of the state of your nervous system.
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Because we are moving out of that
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contracted state, whatever that is. Maybe
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it's fight, flight, freeze, font, and
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we're coming back into a more regulated
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state because you're you're down
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regulating your nervous system, you're
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shifting the chemical cocktail that's
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happening inside of you, and then you're
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allowing yourself to kind of move back
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into that state of playfulness, of
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curiosity, of movement. You're tending to
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your your physical need for movement.
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And you're allowing yourself to shift
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into a different state inside the nervous
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system. And this is really powerful
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because what we're doing here is we're
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shifting more into a stay and play
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because your body's not receiving the
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stress signals anymore. It's now
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receiving this nice, even, steady breath.
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You know, you're moving, you're shifting
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your perspective, you're having a
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different experience. And so you're
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allowing yourself to have a different
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felt sense in your body rather than in
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whatever that emotional experience is.
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And it's still very real for you. And
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we're not pretending that it's not there
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at all. We're not bypassing it. We're
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just allowing yourself to have a
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different experience in the body through
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movement. It's giving yourself a chance
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to press pause on that and put it
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over there for a bit, right?And we can
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revisit it. And and inevitably, you know,
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the mind will bring it back periodically
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when you're doing your exercise or your
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yoga or whatever. But you'll look at it
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through fresh perspective. You're
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literally looking at it through fresh
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eyes. You're looking at it from a
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different version of yourself because
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you've shifted the state of your nervous
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system. And so it's interesting here
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because it's sort of this
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counterintuitive thing is that we think,
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Oh well, you know, exercising is going to
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tire me. But because of everything we
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just talked about, it actually helps to
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give you a natural boost of energy. It's
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actually shifting what's happening inside
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your cells and you're producing energy at
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the core level, right?This is where that
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pronic energy comes from in your body is
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in the mitochondria of your cells, the
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little factory inside your cells that
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actually boosts your energy and lowers
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your stress levels and lowers the
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the level of cortisol. As we mentioned,
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it helps to shift your immune system so
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that it's functioning better. It helps to
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increase your serotonin levels, your
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melatonin levels, your oxytocin levels.
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So that you actually have a better, more
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restful sleep, right?And so
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it's doing all of these beautiful things
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in a relatively short amount of time,
392
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right?And so what's happening here is
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we're shifting the stress response in
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your body. We're shifting into a more
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grounded and centered state, helping you
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to, you know, again, prime you for a
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better sleep that night to wake up
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feeling more rested. And the beautiful
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thing is, is that it does all of that at
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once. It's not like, OK, well,
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OK, we're gonna go work on our muscles
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now and we're gonna go work on our brain
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health now. It's doing all of that
404
00:15:06,680 --> 00:15:08,880
because it's a full system experience.
405
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And that's why, you know, physically,
406
00:15:10,880 --> 00:15:12,720
mentally, emotionally and spiritually,
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because it takes us out of that chatter
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channel of the mind, right out of those
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protective patterns. That is the the
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adaptive pattern that are the way that we
411
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handle stress, right. And what we're what
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we've shifted into when we're
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experiencing these emotional states. And
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so it shifts us back into that that more
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centered state. Of self
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right out of the mind, into the body,
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tapping into that wisdom within you,
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which is so important. And and what we're
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doing there is, is not only bringing you
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into a more present state, right?Because
421
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we're not in the spirals of anxiety
422
00:15:46,480 --> 00:15:48,080
pulling into the future. We're not
423
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getting pulled back into the past with
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feelings of sadness. We're allowing
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yourself to be in the now, to tap into
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the wisdom of this present moment and
427
00:15:56,120 --> 00:15:58,680
give you some peace. In this present
428
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moment, give you an experience in this
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00:16:01,120 --> 00:16:03,760
present moment. And so it's it's a really
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00:16:03,760 --> 00:16:06,600
powerful tool set to not only take
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00:16:06,600 --> 00:16:09,400
care of your physical body, but also tend
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00:16:09,400 --> 00:16:11,720
to your mental and emotional health. But
433
00:16:11,720 --> 00:16:13,280
it also connects you back to your soul,
434
00:16:13,760 --> 00:16:15,320
connects you back to the truth, the
435
00:16:15,320 --> 00:16:18,160
essence of who you are, right?And and at
436
00:16:18,160 --> 00:16:19,1000
least from the perspective of yoga and
437
00:16:19,1000 --> 00:16:22,160
many different wisdom traditions, is that
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you are a spiritual being having a
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00:16:24,320 --> 00:16:27,120
physical human experience. And we are not
440
00:16:27,120 --> 00:16:28,720
those emotions. We're not the thoughts.
441
00:16:28,960 --> 00:16:30,240
We're not the past. We're not the
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00:16:30,240 --> 00:16:32,200
problems of the future. You're none of
443
00:16:32,200 --> 00:16:33,760
that. You're the witnessing
444
00:16:33,760 --> 00:16:35,280
consciousness. You're the loving
445
00:16:35,280 --> 00:16:37,320
awareness behind all of it, because you
446
00:16:37,320 --> 00:16:39,040
can observe all of that. So it means you
447
00:16:39,040 --> 00:16:40,720
aren't that. It's part of your
448
00:16:40,720 --> 00:16:42,480
experience, right?And this is the
449
00:16:42,480 --> 00:16:45,040
beautiful thing about a healing journey
450
00:16:45,040 --> 00:16:47,840
is that you are, you're not the struggles
451
00:16:47,880 --> 00:16:49,1000
of sadness. Not the worries of anxiety.
452
00:16:49,1000 --> 00:16:51,1000
You're not any of those things. They have
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00:16:51,1000 --> 00:16:54,400
shaped you. Yes. They have challenged
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00:16:54,400 --> 00:16:56,240
you. Yes. They have been part of your
455
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journey, yes. But they're not who you
456
00:16:58,880 --> 00:17:01,360
are, right?And it's not a a black or
457
00:17:01,360 --> 00:17:03,560
white thing of, oh, I'm I'm feeling that
458
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and therefore I'm broken or I don't. I'm
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not feeling that and therefore I'm
460
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healed. It's an integration of
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all of these different parts of yourself,
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all of these different layers of who you
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are. And that makes you a complex,
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00:17:14,720 --> 00:17:15,1000
multilayered being, right?You're
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multifaceted, darling. You're practically
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a diamond. And so in order for you to
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shine bright, if you will, and and exude
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that true essence of who you are, and
469
00:17:25,960 --> 00:17:28,360
maybe that feels really far away right
470
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now. Because I know for me, when I was in
471
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that season of sadness and when I have
472
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been in the past, it feels really damn
473
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far away, right?And I hear people say
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stuff like this and and and it doesn't
475
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doesn't feel accurate or real.
476
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In the moment for me, cause it's like
477
00:17:45,680 --> 00:17:48,480
my my reality and my experience is so
478
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impacted by how we're feeling in the
479
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given moment that sometimes we
480
00:17:53,360 --> 00:17:55,600
we just get a glimpse and that that
481
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experience of joy and that experience of
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peace and whatever it is, is is a it's a
483
00:18:01,680 --> 00:18:03,640
glimpse, right?It's that little moment
484
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after Shavasana when you're like, OK,
485
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OK, I can do this. Or after you
486
00:18:10,240 --> 00:18:12,080
do a workout and and you're feeling so
487
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strong in your body and you're feeling so
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grounded and you feel like, yes, OK, I
489
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can do this, I can do this. And you, you
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have that knowing, you have that return
491
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to wholeness. And that's really what
492
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we're trying to do here is as a reminder
493
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and as a thread that you can weave into
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your life. And that's why it's important
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to have a daily practice. And
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sometimes that might be just a couple
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minutes at a time. Sometimes that might
498
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be longer. But for all of the
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aforementioned reasons, it's really
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important that you have a daily movement
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practice. And I understand when you
502
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are feeling very heavy and
503
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unmotivated, the thought of having a
504
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movement practice might feel like hell to
505
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the freaking no. I ain't got nothing for
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that right now, Megan. And that's OK. And
507
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sometimes the movement practice will be
508
00:19:02,240 --> 00:19:04,880
standing and grounding and that is really
509
00:19:04,880 --> 00:19:06,960
incredible, right. So start where you're
510
00:19:06,960 --> 00:19:09,680
at and just do one thing and that's one
511
00:19:09,680 --> 00:19:12,320
thing is will typically compound
512
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and so it's really.
513
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It's really honoring where you're at and
514
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remembering that you know in that
515
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complexity of all these layers of you,
516
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you are connecting to that spiritual
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essence that is the true you and
518
00:19:26,600 --> 00:19:28,640
recognizing that these signals from your
519
00:19:28,640 --> 00:19:30,560
body of these feelings, these emotions
520
00:19:30,560 --> 00:19:32,160
and these sensations, which are the
521
00:19:32,160 --> 00:19:33,920
language of your body, the language of
522
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your mind, which are the thoughts that
523
00:19:35,320 --> 00:19:36,1000
you're hearing yourself think. And
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remember that you know you're listening
525
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to those thoughts, so you're not the
526
00:19:40,240 --> 00:19:41,1000
thoughts themselves. You can begin to
527
00:19:42,240 --> 00:19:43,880
from this state shift of the nervous
528
00:19:43,880 --> 00:19:45,320
system, then shift how you're feeling
529
00:19:45,320 --> 00:19:47,320
internally. And affects your thoughts.
530
00:19:47,320 --> 00:19:50,080
And so it's a remembering
531
00:19:50,680 --> 00:19:53,680
of how powerful you truly are
532
00:19:54,160 --> 00:19:56,880
and a reminder. And that's really my
533
00:19:56,960 --> 00:19:59,400
my intention of this podcast is to
534
00:19:59,760 --> 00:20:02,400
serve as a reminder for you and to share
535
00:20:02,400 --> 00:20:04,200
these tools that have worked with me to
536
00:20:04,200 --> 00:20:05,600
bring on other experts that have
537
00:20:05,600 --> 00:20:07,440
perspectives. Because, you know, there
538
00:20:07,440 --> 00:20:09,400
are challenges. We all have challenges
539
00:20:09,400 --> 00:20:11,280
and it's so important to honor that and
540
00:20:11,280 --> 00:20:13,440
to hold space for yourself to feel the
541
00:20:13,440 --> 00:20:16,120
feels. But then also to be able to
542
00:20:16,640 --> 00:20:19,040
remember that you have tools. And one of
543
00:20:19,040 --> 00:20:21,040
the tools that we share that I really
544
00:20:21,040 --> 00:20:23,280
feel so passionate about are power
545
00:20:23,280 --> 00:20:25,920
pauses. And so we've reached the
546
00:20:25,920 --> 00:20:27,760
section of this episode where we're going
547
00:20:27,760 --> 00:20:29,1000
to take the practice that I've been
548
00:20:29,1000 --> 00:20:31,680
sharing here and go a little bit deeper
549
00:20:31,680 --> 00:20:33,280
with it. So we're going to take a little
550
00:20:33,280 --> 00:20:35,680
power pause. And this power pause is all
551
00:20:35,680 --> 00:20:37,600
about the power of movement.
552
00:20:38,040 --> 00:20:40,360
Using movement to move beyond
553
00:20:40,360 --> 00:20:42,640
anxiety and depression naturally, because
554
00:20:42,640 --> 00:20:45,080
it is so incredibly impactful. So we've
555
00:20:45,080 --> 00:20:46,680
been talking about this in the episode,
556
00:20:47,040 --> 00:20:48,800
but what I want you to do is, if it's
557
00:20:48,800 --> 00:20:50,080
safe for you to do so and you're
558
00:20:50,080 --> 00:20:51,640
standing, I want you to just start to
559
00:20:51,640 --> 00:20:53,600
shake your body a little bit. OK, so
560
00:20:53,760 --> 00:20:55,1000
you're gonna begin to shake your body. So
561
00:20:55,1000 --> 00:20:57,240
shake, shake, shake. Start to shake your
562
00:20:57,240 --> 00:20:58,880
hands, close your eyes if it's safe. If
563
00:20:58,880 --> 00:21:00,240
you're driving, then just shake one of
564
00:21:00,240 --> 00:21:02,440
your hands. OK?If you're walking and
565
00:21:02,440 --> 00:21:03,840
you're out in public, you know, just
566
00:21:03,840 --> 00:21:04,680
close your eyes and then you're
567
00:21:04,680 --> 00:21:05,1000
invisible. But if you're at your house, I
568
00:21:05,1000 --> 00:21:07,760
want you to start to shake your body.
569
00:21:08,080 --> 00:21:09,600
Shake, shake, shake. Imagine there's a
570
00:21:09,600 --> 00:21:11,320
ping pong inside your body and you got to
571
00:21:11,320 --> 00:21:13,360
keep the whole thing moving. OK, so
572
00:21:13,360 --> 00:21:14,800
you're gonna wiggle your hips. Imagine
573
00:21:14,800 --> 00:21:16,400
you got a little tail. Shake, shake,
574
00:21:16,400 --> 00:21:17,680
shake, shake, shake. Now shake your face.
575
00:21:20,360 --> 00:21:21,1000
Good. Keep going. Loosen up through your
576
00:21:21,1000 --> 00:21:24,800
shoulders. That's it. We're
577
00:21:24,800 --> 00:21:27,160
just allowing this state shift by moving
578
00:21:27,160 --> 00:21:28,560
your body. Shake, shake, shake, shake.
579
00:21:28,560 --> 00:21:29,520
Now inhale deeply
580
00:21:31,360 --> 00:21:32,400
and exhale slowly.
581
00:21:35,680 --> 00:21:36,160
One more time.
582
00:21:39,680 --> 00:21:41,280
Good. Now shake again. Shake through your
583
00:21:41,280 --> 00:21:43,560
feet. Shake through your hips. Move
584
00:21:43,560 --> 00:21:45,600
yourself side to side. Shake out through
585
00:21:45,600 --> 00:21:47,920
your arms. Shake out through your
586
00:21:47,920 --> 00:21:49,240
shoulders. Imagine that you're that
587
00:21:49,240 --> 00:21:50,800
little agitator in the middle of the
588
00:21:50,800 --> 00:21:52,760
washing machine. Keep breathing. Keep
589
00:21:52,760 --> 00:21:53,840
breathing. Ready. Inhale.
590
00:21:55,240 --> 00:21:57,520
Exhale. Use your breath.
591
00:21:58,080 --> 00:21:58,560
Use your ha.
592
00:22:01,040 --> 00:22:03,360
And then one more time. Big inhale. Keep
593
00:22:03,400 --> 00:22:04,560
shaking. Shake, shake, shake, shake. And
594
00:22:04,560 --> 00:22:05,200
then exhale.
595
00:22:08,160 --> 00:22:10,080
close your eyes only if it's safe to doso,
596
00:22:13,360 --> 00:22:14,480
and breathe.
597
00:22:19,640 --> 00:22:21,520
And notice how you feel right now.
598
00:22:22,640 --> 00:22:23,920
Notice how you feel right now.
599
00:22:25,120 --> 00:22:27,520
So. If you're not quite sure what that
600
00:22:27,520 --> 00:22:28,800
looked like, I would invite you to come
601
00:22:28,800 --> 00:22:30,640
over to my YouTube channel where you can
602
00:22:30,640 --> 00:22:32,800
watch a video of this so that you can be
603
00:22:32,800 --> 00:22:34,880
guided and go through the movement with
604
00:22:34,960 --> 00:22:37,080
me. And if you happen to be over on the
605
00:22:37,080 --> 00:22:39,680
YouTube channel, well, hello. What you
606
00:22:39,680 --> 00:22:42,560
just did is actually a part of one of
607
00:22:42,560 --> 00:22:44,320
the episodes of the Movement, Mind and
608
00:22:44,320 --> 00:22:46,600
Meaning podcast where we dive much deeper
609
00:22:46,600 --> 00:22:48,200
into the power of movement and how it
610
00:22:48,200 --> 00:22:50,360
helps you to thrive beyond depression and
611
00:22:50,360 --> 00:22:53,120
anxiety. So make sure to head over either
612
00:22:53,120 --> 00:22:56,080
to YouTube to watch the video or also to
613
00:22:56,080 --> 00:22:58,720
YouTube. And check out the full episode.
614
00:22:58,880 --> 00:23:00,640
And if you love taking a power pause with
615
00:23:00,640 --> 00:23:02,960
me here, then make sure to check out the
616
00:23:02,960 --> 00:23:05,920
Anxiety and Stress Reset, which is my
617
00:23:05,920 --> 00:23:08,080
tool set to help you to learn how to
618
00:23:08,080 --> 00:23:10,280
shift your inner state and really drop
619
00:23:10,280 --> 00:23:12,400
back into your center in literally 2
620
00:23:12,400 --> 00:23:14,880
minutes or less using power
621
00:23:14,880 --> 00:23:17,720
pauses. So that is what I
622
00:23:17,720 --> 00:23:19,280
wanted to share with you today for the
623
00:23:19,280 --> 00:23:21,600
power pause section of this beautiful
624
00:23:21,600 --> 00:23:23,600
podcast and really to wrap up.
625
00:23:25,560 --> 00:23:27,520
The beautiful thing about movement is
626
00:23:27,520 --> 00:23:30,160
that it doesn't take much. And like any
627
00:23:30,160 --> 00:23:31,1000
tool, it can be effective when you know
628
00:23:31,1000 --> 00:23:34,840
how to use it. But like any tool, it's
629
00:23:34,840 --> 00:23:37,400
important that you
630
00:23:37,840 --> 00:23:39,720
use it. And in fact, to get the benefit
631
00:23:39,720 --> 00:23:41,1000
of the tool, you need to use it, right?
632
00:23:41,1000 --> 00:23:43,840
And so the beautiful thing is that
633
00:23:44,840 --> 00:23:47,680
when you notice that you
634
00:23:47,680 --> 00:23:49,640
are experiencing these feelings, these
635
00:23:49,640 --> 00:23:52,240
sensations, now you know
636
00:23:52,560 --> 00:23:55,280
how impactful movement is. On the level
637
00:23:55,280 --> 00:23:56,840
of your body, on the level of your
638
00:23:56,840 --> 00:23:58,320
nervous system, on the level of your
639
00:23:58,320 --> 00:24:00,640
heart, your mind, your spirit. And that
640
00:24:00,640 --> 00:24:03,440
really makes an incredible tool to thrive
641
00:24:03,840 --> 00:24:06,480
beyond those emotions, beyond those
642
00:24:06,480 --> 00:24:08,800
challenges, so that you can hold space
643
00:24:08,800 --> 00:24:11,560
for them. You can literally allow them to
644
00:24:11,560 --> 00:24:13,600
be moved through and expressed because
645
00:24:13,600 --> 00:24:16,160
energy in motion is what emotions are.
646
00:24:16,560 --> 00:24:18,640
And so it's really important that you now
647
00:24:18,640 --> 00:24:21,040
know that you have another tool, another
648
00:24:21,040 --> 00:24:23,120
approach that is really effective, that's
649
00:24:23,120 --> 00:24:25,840
fast. That really nurtures and nourishes
650
00:24:25,840 --> 00:24:28,160
you at the deepest level and
651
00:24:28,960 --> 00:24:31,440
is something that really you notice a
652
00:24:31,440 --> 00:24:33,360
quick shift because I hope after that
653
00:24:33,360 --> 00:24:34,880
shake that you notice a little shift,
654
00:24:34,880 --> 00:24:36,680
right. And that's really what I wanted to
655
00:24:36,680 --> 00:24:39,200
share with you. And so this
656
00:24:39,200 --> 00:24:42,200
is an incredible
657
00:24:42,200 --> 00:24:44,400
community because the truth is, is that
658
00:24:44,400 --> 00:24:46,160
we all have mental health, we all have
659
00:24:46,160 --> 00:24:49,120
challenges and therefore many of us
660
00:24:49,120 --> 00:24:50,880
have mental health challenges, some
661
00:24:50,880 --> 00:24:52,320
deeper and wider than others, some.
662
00:24:52,720 --> 00:24:54,960
Quicker, some longer. But the truth is,
663
00:24:54,960 --> 00:24:57,200
is that this life thing is a full
664
00:24:57,200 --> 00:24:59,680
spectrum of emotions. And as
665
00:25:00,320 --> 00:25:02,800
much as we may gravitate to the more
666
00:25:02,800 --> 00:25:05,800
positive, you know, expansive, uplifting
667
00:25:05,800 --> 00:25:08,640
emotions, that is, you know, the vibe of
668
00:25:08,640 --> 00:25:10,240
our vision and how we want to feel in
669
00:25:10,240 --> 00:25:12,640
your true essence. There is a part of you
670
00:25:12,640 --> 00:25:14,520
that may experience these emotions and
671
00:25:14,520 --> 00:25:16,080
these sensations and these feelings from
672
00:25:16,080 --> 00:25:17,1000
time to time. And what we're doing here
673
00:25:17,1000 --> 00:25:20,040
is honoring and holding space for all of
674
00:25:20,040 --> 00:25:22,640
that because. When we do so,
675
00:25:23,120 --> 00:25:25,840
that's a true integration. That's a true
676
00:25:25,840 --> 00:25:28,040
witnessing of the wholeness, of the
677
00:25:28,040 --> 00:25:30,240
fullness of your human experience, right?
678
00:25:30,400 --> 00:25:32,400
They're all petals of the beautiful
679
00:25:32,400 --> 00:25:34,560
flower that is you. And that's where we
680
00:25:34,560 --> 00:25:37,200
get to really witness yourself in the
681
00:25:37,200 --> 00:25:39,400
journey and in the evolution and and
682
00:25:39,440 --> 00:25:41,760
watch these these
683
00:25:42,240 --> 00:25:44,760
cues from your body, from your nervous
684
00:25:44,760 --> 00:25:47,720
system as reminders to tend to
685
00:25:47,720 --> 00:25:49,680
tend in a tent, right. And that's. What's
686
00:25:49,680 --> 00:25:51,200
a beautiful aspect of your nervous system
687
00:25:51,200 --> 00:25:53,600
is that natural loving quality. And the
688
00:25:53,600 --> 00:25:55,120
beautiful thing about these ancient
689
00:25:55,120 --> 00:25:57,040
practices that are now being, you know,
690
00:25:57,040 --> 00:25:59,200
witnessed and celebrated and honored and
691
00:25:59,200 --> 00:26:01,840
integrated into, you know, more
692
00:26:03,120 --> 00:26:05,1000
current approaches to mental health,
693
00:26:05,1000 --> 00:26:08,880
such as neuroscience and psychology
694
00:26:08,880 --> 00:26:11,600
and other different forms of
695
00:26:11,920 --> 00:26:14,160
nervous system. Even the polyvagal theory
696
00:26:14,400 --> 00:26:16,800
is that we were recognizing this innate
697
00:26:17,040 --> 00:26:19,600
complexity. Of us as
698
00:26:19,600 --> 00:26:21,600
beautiful beings having this human
699
00:26:21,600 --> 00:26:24,240
physical experience, but that the these
700
00:26:24,240 --> 00:26:25,800
ancient teachings in these ancient
701
00:26:25,800 --> 00:26:28,560
traditions of yoga and martial
702
00:26:28,560 --> 00:26:30,560
arts understood innately that we have
703
00:26:30,560 --> 00:26:33,360
this energy and that the the natural
704
00:26:33,360 --> 00:26:35,760
frequency of the energy that is you
705
00:26:36,400 --> 00:26:38,720
is love
706
00:26:39,280 --> 00:26:41,400
and kindness and compassion and
707
00:26:41,400 --> 00:26:44,400
curiosity. And so these practices are
708
00:26:44,400 --> 00:26:47,120
simply a reminder and an opportunity to
709
00:26:47,120 --> 00:26:49,480
practice. Those ways of being
710
00:26:50,240 --> 00:26:53,200
on ourselves, and that's the kicker,
711
00:26:53,440 --> 00:26:56,080
is that it's often a lot easier
712
00:26:56,320 --> 00:26:58,560
for us to practice these things on other
713
00:26:58,560 --> 00:27:01,360
people. But that's a huge part of
714
00:27:01,360 --> 00:27:02,640
this work. And the mission of this
715
00:27:02,640 --> 00:27:05,520
podcast is to shift your perspective
716
00:27:05,560 --> 00:27:08,440
and the way that we engage and relate to
717
00:27:08,440 --> 00:27:11,120
the challenges of anxiety and depression
718
00:27:11,120 --> 00:27:13,1000
and whatever, you know, ways that life
719
00:27:13,1000 --> 00:27:16,480
expresses itself in front of you to be
720
00:27:16,480 --> 00:27:19,440
able to. See these as signals
721
00:27:19,440 --> 00:27:21,920
from your body and see these as
722
00:27:22,960 --> 00:27:25,360
opportunities. And I know that's
723
00:27:26,240 --> 00:27:29,200
trust me when I say might feel like
724
00:27:29,520 --> 00:27:32,240
a really tough big sized horse pill to
725
00:27:32,240 --> 00:27:34,800
swallow. Opportunity. What?
726
00:27:35,040 --> 00:27:37,200
Why would this be any sort of beneficial
727
00:27:37,200 --> 00:27:39,440
to me?Like trust me, because you can hear
728
00:27:39,440 --> 00:27:40,880
the tone in my voice because that came
729
00:27:40,880 --> 00:27:42,600
from a past version of me that was like,
730
00:27:42,600 --> 00:27:43,920
no, this is awful. This sucks. I don't
731
00:27:43,920 --> 00:27:45,920
want to deal with this anymore. And you
732
00:27:45,920 --> 00:27:48,400
know, you've probably heard. The only way
733
00:27:48,880 --> 00:27:50,920
to move out of something and beyond
734
00:27:50,920 --> 00:27:52,600
something is to move through it. And if
735
00:27:52,600 --> 00:27:55,040
we continue to resist these challenges
736
00:27:55,040 --> 00:27:57,200
when they present themselves and push
737
00:27:57,200 --> 00:27:59,560
back against them, then they build an
738
00:27:59,560 --> 00:28:01,1000
intensity. Whereas when we
739
00:28:02,560 --> 00:28:05,040
look at this as an opportunity to learn
740
00:28:05,240 --> 00:28:07,1000
and to grow and to practiceself-awareness,
741
00:28:09,880 --> 00:28:12,560
it's huge and it's a big, big
742
00:28:12,560 --> 00:28:15,520
shift. In the way that we look
743
00:28:15,520 --> 00:28:17,200
at ourselves and the way that we look at
744
00:28:17,200 --> 00:28:19,1000
these challenges. And I know that,
745
00:28:20,240 --> 00:28:21,400
you know, if you're here and you're
746
00:28:21,400 --> 00:28:23,760
listening, then that means you're curious
747
00:28:23,760 --> 00:28:25,840
and you're a seeker and you want to maybe
748
00:28:25,840 --> 00:28:27,680
change your relationship with these and
749
00:28:27,840 --> 00:28:29,360
change the dialogue around them. And
750
00:28:29,360 --> 00:28:32,080
that's a big part of this practice
751
00:28:32,080 --> 00:28:34,880
here. And another intention of this show
752
00:28:34,880 --> 00:28:37,040
is for us to look at these differently
753
00:28:37,040 --> 00:28:39,200
because they're a commonality between
754
00:28:39,440 --> 00:28:41,200
humans. We all have ups and downs and all
755
00:28:41,200 --> 00:28:43,600
arounds, right?And it's so important that
756
00:28:43,600 --> 00:28:46,160
we begin to shift our own
757
00:28:46,160 --> 00:28:48,800
relationship with them and and recognize
758
00:28:49,200 --> 00:28:51,320
what they're here to help us to do and to
759
00:28:51,320 --> 00:28:54,080
grow and to evolve into so that we can
760
00:28:54,080 --> 00:28:56,960
shift any feeling or stigma that we
761
00:28:56,960 --> 00:28:59,200
have around them ourselves, so that we
762
00:28:59,200 --> 00:29:01,840
can heal and love and witness any
763
00:29:01,840 --> 00:29:03,920
shame that we may have around them
764
00:29:03,1000 --> 00:29:06,560
ourselves. Because that in turn creates A
765
00:29:06,560 --> 00:29:08,520
ripple effect of transformation out in
766
00:29:08,520 --> 00:29:11,400
the larger collective conversation around
767
00:29:11,400 --> 00:29:13,1000
these challenges. Because for many of us
768
00:29:13,1000 --> 00:29:15,840
that have experienced these challenges,
769
00:29:16,080 --> 00:29:18,320
they do come with a lot of shame.
770
00:29:18,880 --> 00:29:21,840
And when we are resisting part of ourself
771
00:29:21,840 --> 00:29:24,360
or embarrassed about part of ourself and
772
00:29:24,360 --> 00:29:27,280
our our lived experience, then that
773
00:29:27,280 --> 00:29:30,240
pushes away that part of ourself, it
774
00:29:30,240 --> 00:29:33,160
segregates even more. And when
775
00:29:33,160 --> 00:29:35,040
we are doing that ourself, it
776
00:29:35,520 --> 00:29:37,200
contributes to that collective
777
00:29:37,200 --> 00:29:39,120
segregation and isolation that we might
778
00:29:39,120 --> 00:29:41,240
feel as members of the mental health
779
00:29:41,240 --> 00:29:42,880
community. That experience these
780
00:29:42,880 --> 00:29:44,560
challenges. But when we have
781
00:29:44,560 --> 00:29:46,480
conversations like this and we recognize
782
00:29:46,480 --> 00:29:49,120
the similarities and we start to realize
783
00:29:49,440 --> 00:29:51,840
this is normal, this is part of the human
784
00:29:51,840 --> 00:29:54,560
experience. But when we
785
00:29:54,800 --> 00:29:56,640
look at it through that critical
786
00:29:57,040 --> 00:29:59,720
self-defeated, self-defeating, shameful,
787
00:29:59,720 --> 00:30:02,600
embarrassed lens, which I did for a
788
00:30:02,600 --> 00:30:05,600
long time, trust me, believe me, and I
789
00:30:05,600 --> 00:30:07,520
recognized that
790
00:30:08,720 --> 00:30:11,560
it's. Essential for us each to
791
00:30:11,560 --> 00:30:14,400
do this work as individuals and also as a
792
00:30:14,400 --> 00:30:16,240
collective inside this community, inside
793
00:30:16,240 --> 00:30:18,600
the Power Pause movement, is to begin to
794
00:30:18,600 --> 00:30:20,960
shift our relationship with these and
795
00:30:21,440 --> 00:30:23,360
potentially get to the point where we see
796
00:30:23,360 --> 00:30:26,240
them as an opportunity. We see them
797
00:30:26,880 --> 00:30:28,960
as a gift.
798
00:30:29,880 --> 00:30:31,1000
And I know that might feel like holy
799
00:30:31,1000 --> 00:30:34,680
hell, no way, and it might feel like a
800
00:30:34,680 --> 00:30:36,480
long way off, but I just put that there
801
00:30:36,640 --> 00:30:38,960
as. An opportunity, because I know
802
00:30:38,960 --> 00:30:40,560
they're challenging. I am not taking away
803
00:30:40,560 --> 00:30:42,280
from that by any means. I know that they
804
00:30:42,280 --> 00:30:44,160
are challenging and I know it can feel
805
00:30:44,160 --> 00:30:45,1000
really damn hard and really damn
806
00:30:45,1000 --> 00:30:48,440
difficult. But the the
807
00:30:48,560 --> 00:30:51,200
opportunity is for us to
808
00:30:51,200 --> 00:30:54,160
shift how we look at these and how we
809
00:30:54,160 --> 00:30:56,880
relate to them and how we begin to
810
00:30:57,120 --> 00:30:59,760
cultivate an awareness around them
811
00:30:59,760 --> 00:31:02,720
within ourselves. And in that way,
812
00:31:03,360 --> 00:31:05,120
it's a gift because it's teaching you.
813
00:31:05,720 --> 00:31:07,440
It's not necessarily a gift because we
814
00:31:07,440 --> 00:31:09,1000
have it, but it's a gift because it's
815
00:31:09,1000 --> 00:31:12,120
giving us an opportunity to witness and
816
00:31:12,120 --> 00:31:14,1000
learn and cultivate self-awareness and
817
00:31:14,1000 --> 00:31:17,680
self-compassion and through that lens
818
00:31:17,1000 --> 00:31:20,320
begin to make our way
819
00:31:20,640 --> 00:31:22,920
towards deep, deep self-acceptance and
820
00:31:22,920 --> 00:31:25,840
self-love. And again, that
821
00:31:25,840 --> 00:31:26,720
might feel like
822
00:31:28,760 --> 00:31:30,400
unachievable and unrealistic at this
823
00:31:30,400 --> 00:31:31,800
point in time for you, because it
824
00:31:31,800 --> 00:31:33,520
certainly did for me and has at times.
825
00:31:33,840 --> 00:31:36,080
But I will leave us with this thought of
826
00:31:36,080 --> 00:31:37,920
this beautiful practice. And if you're
827
00:31:37,920 --> 00:31:39,320
watching the video, you can see the
828
00:31:39,360 --> 00:31:41,720
tapestry behind me where there's gold
829
00:31:41,720 --> 00:31:44,200
throughout the beautiful sea of teal. And
830
00:31:44,200 --> 00:31:46,200
it's a it's a practice of remembering
831
00:31:46,200 --> 00:31:47,760
that where we have these challenges in
832
00:31:47,760 --> 00:31:49,440
our life, we can begin to shift how we
833
00:31:49,440 --> 00:31:51,520
see them. We can begin to seal them up
834
00:31:51,520 --> 00:31:53,400
with this witnessing and celebration and
835
00:31:53,400 --> 00:31:55,440
integration. And it's a Japanese practice
836
00:31:55,440 --> 00:31:58,280
called Kintsuji, and
837
00:31:58,280 --> 00:32:01,040
it's the sealing the cracks with gold. So
838
00:32:01,120 --> 00:32:02,440
that's what I wanted to share with you
839
00:32:02,440 --> 00:32:04,800
today. I really hope that you can find a
840
00:32:04,800 --> 00:32:06,320
way to shift the way you're seeing this
841
00:32:06,320 --> 00:32:08,080
and really look at it through a new lens
842
00:32:08,080 --> 00:32:11,040
to bring in some some gold, bring in
843
00:32:11,040 --> 00:32:12,320
some reflection, bring in some
844
00:32:12,320 --> 00:32:14,960
opportunity. So make sure to check
845
00:32:14,960 --> 00:32:17,880
out our. Anxiety and Stress Reset,
846
00:32:17,880 --> 00:32:19,680
which is kicking off our first live
847
00:32:19,680 --> 00:32:22,320
round, kicking off on January 13th. So
848
00:32:22,320 --> 00:32:24,040
depending on when you are listening to
849
00:32:24,040 --> 00:32:25,600
this, you might be able to jump in on the
850
00:32:25,600 --> 00:32:27,840
first live round of the year. But if you
851
00:32:27,840 --> 00:32:29,520
happen to have missed that and you're
852
00:32:29,520 --> 00:32:31,960
listening to this later, then we do live
853
00:32:31,960 --> 00:32:33,200
rounds throughout the year and it's a
854
00:32:33,200 --> 00:32:34,560
beautiful way to connect with the
855
00:32:34,560 --> 00:32:37,440
community and learn to really weave power
856
00:32:37,440 --> 00:32:38,880
pauses in throughout your day. So you're
857
00:32:38,880 --> 00:32:40,640
giving yourself that steady.
858
00:32:41,280 --> 00:32:44,240
Dose of groundedness, of centeredness, of
859
00:32:44,240 --> 00:32:46,280
connection throughout the day, 2 minutes
860
00:32:46,280 --> 00:32:48,640
at a time. So powerful. And so you can
861
00:32:48,640 --> 00:32:50,240
join us for the live rounds as well as
862
00:32:50,240 --> 00:32:51,1000
get lifetime access to the tool set
863
00:32:51,1000 --> 00:32:53,520
inside there and the beautiful power
864
00:32:53,520 --> 00:32:56,400
pause movement community. So join
865
00:32:56,400 --> 00:32:58,960
us, check that out. And again, if you
866
00:32:59,200 --> 00:33:01,280
were listening to this, you can go and
867
00:33:01,280 --> 00:33:03,240
watch us over on YouTube and do the video
868
00:33:03,240 --> 00:33:05,360
as well as check out other ones. And if
869
00:33:05,360 --> 00:33:08,240
you are loving this, then
870
00:33:08,240 --> 00:33:10,640
tag a friend, share it please. This is a
871
00:33:10,640 --> 00:33:12,800
conversation that needs to be held and
872
00:33:12,800 --> 00:33:14,880
had by more people, and I would be so
873
00:33:14,880 --> 00:33:17,680
honored for you to share this with anyone
874
00:33:17,680 --> 00:33:19,760
that's experiencing these challenges or
875
00:33:19,1000 --> 00:33:22,560
is open to a perspective shift. So again,
876
00:33:22,560 --> 00:33:24,040
take good care of yourself and thank you
877
00:33:24,040 --> 00:33:25,920
so much for coming back to the true
878
00:33:25,920 --> 00:33:27,800
essence that is you and living from that
879
00:33:27,800 --> 00:33:30,720
place and really having a
880
00:33:30,720 --> 00:33:32,960
beautiful day. Take good care and I will
881
00:33:33,200 --> 00:33:34,800
see you soon. Bye bye.
