The Future of Entertainment is Interactive

The Future of Entertainment is Interactive.

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The future of entertainment is interactive.

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Transcript

...

Hello, everybody. And welcome to our

...

new encounters in tech show.

...

So

...

This show is the storytelling collective and it's screen

...

stated with colleagues that I've met through my masters of that

...

occasional technology. And so today,

...

that has included Julia, who

...

I believe is Jk down and the audience right now.

...

Daniel Dub,

...

Jamie De asked him The chap

...

at Eduardo,

...

rev

...

but

...

And Alexandra Tucker.

...

And so on the show, you'll need a number of different collaborate

...

collaborators in Ed tech each week as we

...

explore the many facets of of this vast industry

...

some weeks that will involve me hosting

...

and in other weeks, it'll involve colleagues of mine who who look

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take on that role.

...

So

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as myself and my colleagues, and our guests are joining us

...

from all around the world. I know today, we've got

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Pamela, who is in in Belgium,

...

Laurie, who's in Arizona at at the moment. I'm currently

...

in Ontario and Julia, has our audience

...

one of our our creators. She's she's a no oman right now.

...

And because we're coming in

...

all different places in the world. I I just like to do sort of

...

to acknowledge and pay respect to the first people

...

in his land, he said on. And so as I said in my case today, I'm in i'm

...

and I'm in Hamilton. And so so the respect

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I pay to the eerie

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neutral here on web,

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how

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devin Sunny and the saga people

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who's lands I'm currently sitting on?

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So on today's episode, I'm I'm joined by mindfulness

...

coach, Pamela, Alexander, and the educator, and

...

die.

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Yoga instructor Laura Year, who's who's also be my my

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creative partner for

...

over ten years now, as we explore integrating wellness,

...

and healthy screen breaks into online learning and online work.

...

And so just as we use the

...

start into the show, and we go to set the tone. Laurie,

...

can I ask you to un unmute yourself and

...

to set the stage for us with a calming mind calming activity.

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Yes. Certainly. I'm just checking in that you can hear me. Can you hear me alright?

...

we can hear you.

...

Alright. So I know that listening

...

podcast and be sitting in a room somewhere or

...

a lot of people listen a podcast when they're driving around in their cars. So

...

just lead you through something to bring you a little bit present.

...

and just mindful of where your at not to become

...

distracted if you are driving in your cars,

...

I want you to just look around

...

Just

...

keep that number to yourself and look around. You're saying

...

space and see how many items you can count

...

that are brown.

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And do you have anything

...

around you.

...

that is green, take your time and count.

...

whatever items you can see and if there are not not as

...

okay. Just looking finding and counting.

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Now all this time, you have spent looking around

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I just want you to reflect on

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if you've been thinking about any other elements in your life,

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if you've been thinking about the work, that's in front of you or what's coming up next

...

So generally, an activity like this

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gives our brain a small break from the way that it's firing off

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quickly

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the whole time that we're working or driving or walking or

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know, wherever we may happen to be,

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and just giving our brain a break to think in a different way.

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kind of resets it, and let's us have a few moments of

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com close your heart rate down a little bit. It's one of my favorite things to

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do because no one even needs to know that you're doing it. It doesn't matter where you are.

...

it's kind of like a little secret weapon you can pull out to calm

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some nerves,

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you know, leading into any other things you may be doing.

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So

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Oh,

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Part of the reason why Laurie, and I began in our work to

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start to explore integrating wellness and healthy screen breaks.

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into online learning and online work.

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is that we

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were sort of met with a bit of adversity that

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that made it a necessity.

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eight years ago, I had a car accident that changed my life

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and has left me living with chronic

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pain and managing things like

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chronic fatigue and things like that at different different times.

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and I

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and somebody who is very stubborn and so

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I refused to give up and I I was determined I find find the path

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halfway forward, which which I've done and a lot of that is

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is thanks to having amazing people in my life like Laurie,

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and but

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one of my steps forward

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along the way was was to sort of embark into a master's

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program and educational technology. And I decided to do that

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online and with the program that

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allowed me to kind of manage my schedule and manage my

...

time. And so I started into that at Uv and

...

a number of the people that you'll meet on the podcasts in the coming weeks.

...

are people who have have, you know, had sort of

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a journey through the masters the bad tech at.

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But shortly, after I started a a leave just finished course.

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I had a second car accidents and that

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second car accident left me with a doo of

...

a confession

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that sort of had me taking

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a year's leave from my masters. And when I started back,

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into my masters, I discovered that

...

the concussion that I thought was gone was not god.

...

and has become what's known as post compassion syndrome.

...

And so and unfortunately, one of the triggers for it,

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has been online learning.

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specifically reading academic papers online

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as well as, like, you know, kind of learning that

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I I had to start

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approaching my work workplace in a much healthier way.

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in which, you know, I kind of

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I started to ...I had to learn how to stagger

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stagger my workday and my my my time on screens,

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which which is interesting things that's

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you know, Lawyers in my business has been when that speed

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remote and where where we

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create things in that online birth, and it's something that

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that that I absolutely love, and it's not something that that

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you know, I I wanna give up in my life because

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because I love love the work I do. So so giving up wasn't sort of

...

the

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wasn't wasn't what was

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what was in in the cards for me, I just had

...

five a different way of approaching things in a different way Of doing things.

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And thanks to a number of programs I've been in.

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I had been introduced to things like mindfulness, like cognitive

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of behavioral therapy, like pacing, and

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and taking breaks and gentle movements and

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and things like that. And so as

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as we kinda got me back on track, so I to keep on moving forward again.

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Laurie, and I

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had to approach ...Oh,

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it it occurred to us, but, you know, if this was something that was healthy for me,

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that this was probably something that as as instruct

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digital media and digital story

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telling was probably something we should be teaching to our students. And

...

and sort of been instill healthy living and

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healthy digital hygiene within our courses.

...

And so I know that

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that was my journey. Laurie had her own journey as as

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if she began to approach this and

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And I believe that Pamela has has had her own journey in a in

...

approaching sort those

...

mindfulness and healthy living

...

as well. And

...

So Pamela, we haven't heard from you yet. Do you wanna

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sort of

...

is

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with your journey, are you comfortable in in and sharing and talking about your

...

a bit about your journey and

...

I am. I am

...

so shall I begin?

...

Yes. I'll be wonderful.

...

Okay. Well, my journey

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begin

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when with ...you know, if there's, like,

...

five

...

big stress.

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and I had several of them happening the row.

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I changed jobs. I moved country I got divorce, and my brother died.

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and they all happen within a year.

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That is a.

...

So so I was just

...

you know I was

...

overwhelmed to say the least. And

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I come from a background where you just do what you

...

would needs to be done. So I didn't even know that there was a

...

problem to be solved.

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but I did run across mindfulness

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base stress reduction. And it seems like the nice thing.

...

So I I took read the eight week course and that's the

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at the end of that course, while I didn't have all of the answers,

...

I understood that there there there was

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my my suffering was real. There was a way out. There was a

...

description for that way out and that I could follow it.

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And I also knew that

...

teaching mindfulness is what I was gonna do going forward. It was that powerful.

...

So in a very kind of little net

...

show that's my story in that how.

...

I began on this

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on the on the my mind this journey, I guess she could say.

...

And so just just

...

if there

...

as you sort started on that journey, like, early on as your

...

kind of getting introduced to to some of the ideas.

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was their ...was there an activity that you saw that was helpful?

...

that you might be able to introduce to our audience.

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regular practice.

...

So I I I

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can can't stress that in month. But it doesn't have to be a hour

...

every day or forty five minutes. I mean, if you only have five minutes then due,

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five minutes regularly. I I like to say that

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your practice is it's cumulative.

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So just keep doing it on a regular basis and build that

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that mental muscle if you will.

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And in your

...

So

...

with that you're you you're talking ...you're very

...

specific in your your health journey to being very focused on mindfulness.

...

is that correct?

...

Yes. Yes.

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And so so for our audience,

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how would you

...

how would you describe what is mindfulness?

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Mindfulness

...

Okay. What there's what mindfulness is and how we do it.

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what my phone is, it's

...

it's

...

it actually is integrating

...

it's a way to tap into our senses.

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are

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physical sensations, sensations are thoughts,

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emotions

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to gather information about our environment.

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And

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when we do that, we get information

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that we don't get

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through thinking and analyzing and protecting

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But when that taught to do that.

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And so we're learning to

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sits still long enough so that you recognize

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Oh, when I'm

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happy. This is the way I feel.

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when I'm stressed, this is there because normally, there

...

out their physical sensations that are

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that arise

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with

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emotions, for example,

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So and sometimes you can feel those

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sensations even before you

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consciously recognize

...

that you're

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stressed

...

his staff.

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or even happy, like, the they register

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sooner. And we're able to

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recognize those physical sensations, and we do that.

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by sitting still.

...

Yeah. You're talking about something really interesting here because it's something that I've had

...

to really learn with that concussion. I

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I if I if I pick up on the signals,

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early enough.

...

then I can do the steps I need to do in order for it dot

...

to go fall blown.

...

Exactly.

...

but if I'm not present in my own body,

...

then I can get myself into some seriously dangerous

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situations if I if I ignore those those signals,

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And this is it.

...

you know? Because I think you were

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you're in the situation where it became immediately

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parent that you need to manage

...

you

...

But the most people don't

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you know, it sounds crazy. Don't have a good fortune of being stopped.

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so our bodies are speaking to us. We're not

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we have no way of understanding, and then we find ourselves with burnout

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with what obesity with all kinds of chronic

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modern diseases is then

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bars as we know, didn't even exist three hundred years ago because we didn't

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have the level of stress are they

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the way we have right now

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We have in both the last three hundred years

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we so disconnected from our body from nature

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from the normal cycles of life then

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they are new

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diseases this.

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new impact on our bodies that didn't exist.

...

So

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or we're rare in any case,

...

So what's like,

...

when you're when you're working through t

...

change your students about mindfulness.

...

I

...

what's one exercise that you would have them do to get them connect

...

kid with their bodies.

...

Well, I think a a a nice one

...

is a and this comes from in

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Cb

...

mindfulness

...

based consciousness cognitive therapy.

...

and it's a three minute breathing space.

...

Do ...would you mind taking us through that right now?

...

absolutely, they love to. So I'll our

...

start by saying, no. You just do it. So

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Take a moment.

...

find a

...

comfortable position

...

And

...

you can either

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close your eyes.

...

I lower your gaze.

...

And that's important because

...

if you're at in the office, maybe you don't wanna close your eyes or it will be, but

...

you can just roll your gaze.

...

And then ask yourself

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what am I experiencing right now?

...

What thoughts

...

What

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emotions

...

sensations in the body.

...

Just noticing.

...

They may be subtle.

...

Me notice just the rise and fall of the chest.

...

sensations on whatever you're sitting on.

...

tension is

...

just notice.

...

Now

...

gathering

...

your attention

...

focus on the breath.

...

noticing the gingerbread and the alpha

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Perhaps she noticed the air entering in

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exiting the nose.

...

rise and fall of the chest,

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the expansion contraction of the value the back.

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Maybe you don't even notice the brand hardly me at all.

...

just focus your attention on whatever you are experiencing.

...

while you breathe,

...

you don't have to make anything happen or

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freeze in particular way

...

just notice.

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Now

...

expand

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your attention

...

your field of awareness

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to include your whole body

...

posture

...

muscles in your face.

...

You eyebrow.

...

Joy

...

And no.

...

bring your attention back to the present moment.

...

opening your eyes, if you have

...

If you have them closed

...

and that's the end the practice.

...

in that three minute

...

breathing space practice is something that you can use if you're

...

getting

...

irritated in a line.

...

or if you're having, you know,

...

a stress moment in the office,

...

And what it does is it kind of breaks the cycle

...

autopilot.

...

are habit virtual reactions to things if you're getting up

...

said or angry or you can even use it when you

...

have moments of

...

you know, extreme joy, something amazing is happy. You can use that.

...

breathing space meditation to just less it.

...

Yes. Amazing. How much you just feel for the the

...

dress of the day

...

start to release from your body

...

and

...

Absolute.

...

You absolutely.

...

So, you know, that's something you can do

...

and any anytime. Like I said, in the beginning, if you're at your desk and you don't feel

...

comfortable, like closing in your eyes. You can just look down. You can put your

...

hand on your chin and live down, and people walk

...

fine. They'll just figure you're deep and thought.

...

you know, you can walk outside and go sit on the bench.

...

you know? And, you know,

...

put your hand behind your hands and close your eyes. People just think you're enjoying this sun.

...

So there's so many ways that you can engage with these short meditations

...

that you can really integrate of any anytime you need them.

...

whether it is to kinda, like, bring yourself down because

...

you threw yourself getting up tight intense about something

...

or whether you wanna really just relish a moment. You just

...

did something amazing and you just wanna

...

This is that is a short meditation.

...

that, you know,

...

tell you, skip auto autopilot,

...

and reconnect with whatever it is happening in the moment.

...

I love that idea of

...

celebrating

...

those

...

those those moments in your life, I I had a really stressed

...

full last couple of weeks. And

...

we had a number

...

of things that we should have been celebrating

...

and I say we because I'm sort of referring to my team during

...

during that that two week period.

...

and because I was so stressed,

...

stress

...

And because I was, you know,

...

focusing on on just getting to that next task getting, you know, everything done.

...

so that so that I could relax, I didn't pay

...

Yeah.

...

a moment to celebrate any of those things.

...

Yeah.

...

And I think that so often,

...

Like, I don't think my story there is I'm uncommon. I think that

...

something that

...

as a society

...

you know,

...

we often forget to do

...

I agree.

...

I absolutely.

...

especially when you're having a rough go that

...

Exactly. I've been both to the moment

...

what you need to celebrate because that breaks the tension that. But

...

that, you know, those

...

the stress react that just those auto

...

automatic habit virtual ways of responding

...

those at the moment when if you just

...

you know,

...

stop and say,

...

it's challenging today, but I did this one thing.

...

Yeah.

...

And sometimes, even that shift

...

it doesn't really register

...

the way we wanted to

...

it's put it that way.

...

But, again,

...

are

...

senses

...

is. I

...

our subconscious actually registers things

...

faster than our conscious.

...

Mhmm.

...

So in studies, I could

...

you know, there's there's a gambling task study there's apartment choosing study

...

university I this ...but we actually. So if you just

...

just trust yourself.

...

Yeah.

...

to just stop for them.

...

one moment.

...

Okay.

...

it paved.

...

now. And

...

and I was I was exploring some of your

...

your your your personal manifesto

...

earlier today,

...

and

...

that was something that really resonated in there for me is

...

is

...

is that

...

that

...

putting that

...

that

...

Yes.

...

that trusts in yourself and believing in yourself.

...

and allowing yourself

...

to

...

recognizing that that you should be able to

...

I I try remember how you phrase it, but

...

you know,

...

sort of whether it was pursue your dreams or

...

you know,

...

Yes. Yes.

...

thrive.

...

Yes. I mean, we're we're actually designed to thrive

...

we had ...it ...it's it's it's the way we were built.

...

So we have this

...

a synthetic paris setting

...

which means we have this ability despite flight to survive

...

but we also were built to be at a's.

...

And that's and that part of us that

...

Will at is

...

is the reason why

...

when, you know when you're in the shower and you're like, all that that person's name.

...

that's because when we're at these, we're designed to

...

come up with solutions.

...

to remember things that are important to connect dots.

...

the that's why play is so important.

...

like, scheduled.

...

fifteen, twenty minutes of play because you're like

...

you're actually tapping into the way the body

...

duke and designed to function.

...

So

...

So Laurie, if you if you don't mind sort of unmute yourself there,

...

a lot of what you've been talking about Pamela here are things that

...

I know, like, Laurie,

...

Great.

...

Well, she probably had over a decade, if not more where

...

she was kind of on that sort of treadmill of

...

of of survival.

...

And

...

Yeah.

...

So I I know

...

And I don't wanna I don't wanna speak to to your journey, Laurie.

...

Yeah. And there's a lot about

...

But if if you wouldn't mind speaking it,

...

or what you're happy to share with us.

...

what's what pamela has been saying that

...

ties a hundred percent into all of this stuff that I've learned in the

...

the things that I'm

...

out there sharing and a

...

big portion of it is how we just all think we need to be doing so much.

...

all the time. And and,, you know, part of what

...

started my

...

journey, I guess, into all the health and wellness that I

...

two had so many stress going on all at this

...

same time, and then I'm trying to run my family and trying to take care of the kids and you

...

think that you're handling it all. You know, you're stressed out.

...

but you keep going and you've got emotions coming out you from all

...

angles of, you know, the

...

the big changes and stuff that's out of control in your life, things that are really scary

...

studying. And so one day, I just I guess, had one thing to my

...

and I just had a complete

...

break and

...

developed an anxiety disorder.

...

to the point where our friends had to bring me to mental health

...

urgent care facility.

...

and that's where

...

you know, you kinda come face to face with the way society

...

has this image up there's really something wrong with you.

...

if you need

...

help with your mental health. So

...

you know, the first thing everyone had to do with me is break it down wall,

...

if you sprayed your ankle,

...

Right.

...

you would go to Therapy for your

...

ankle. And, you know, your brain

...

It's just another muscle in your body. It needs the tangent house is just

...

sc fix it. Maybe it's a little bit strange. Do you know? So

...

let's take care of it. So the first thing is, you know, knocking

...

Right.

...

that out of the way, and then

...

it's a really scary time when

...

your own common sense doesn't help you anymore. Like, I

...

I knew the things to say to myself to help. And and I knew

...

things that were right or wrong and none of that

...

help. Like, when you've got two anxiety,

...

it's lying to you, like, it's bringing up thoughts that really aren't yours and

...

the panic attacks, like, when you experience a panic attack, it's like,

...

heat that rises from your toes all the way up to your head, and you

...

can't breathe

...

and, you know, that you just want. You just don't even know how to help

...

yourself and sometimes things are

...

bigger than you.

...

and

...

you know, in order to move forward, you've just got no choice, but to be brave,

...

and saying goodness, I had a

...

Right.

...

many amazing friends, and I did start going to therapy and

...

receiving help. So

...

along the way, you just

...

you know, the there's there's a good

...

analogy and good images is like, you know, every storm runs out of rain.

...

he just gotta hang off to that tree, you know, hang on to your sheltered space.

...

Thank.

...

while it's tough and know that it

...

is going to be over. There is another side and you have a positive

...

it's

...

perspective that you will indeed be

...

better and stronger and happy again and in control again.

...

And what I have

...

Yeah.

...

learn through now coming out the other side.

...

in helping other people with this is that

...

one thing, especially if we're talking about education and

...

learning online either as a student or as a teacher leading people is

...

We all have this attitude. We have too much work to take a break.

...

and

...

What

...

people need to know is if you

...

Right.

...

if you do take that break, it stops big

...

break from coming, but just in a little steps along the way, it actually makes you work more efficient.

...

So you don't feel like you can step away even for ten minutes.

...

But if you do, when you come back, your next hour of work is gonna be

...

so much more efficient than if you had just stayed to keep working and take your break.

...

So I've had the opportunity to go into corporate office

...

situations and

...

you know, teach

...

thirty minute yoga classes and just talk about breathing and

...

all of that stuff, and I started happy employees there come up to me a few weeks

...

in and say, I'm just handling stress at work so much better, even when I go

...

home

...

I'll look up, like, yoga for

...

stress, yoga for anger, or yoga for focus,

...

and

...

just all ...the ...you know, luckily, there's a lot of Hr

...

apartments nowadays that

...

do value this sort of thing. So this was set up by them.

...

in order to

...

to help everyone and they're noticing the difference in

...

work habits and everybody's mental health.

...

And then when I've had the opportunity to work with

...

kids and teams.

...

they don't know how to take a break. They don't know even know what to do on their break.

...

of course, it's

...

great for them to just go, like, play without

...

structure play without rules, but they have no idea how to relieve

...

stress.

...

they have no idea

...

you know, I think that's why so many turn to smoke

...

gain or drinking or punching things or

...

acting out is they really

...

Is that.

...

it's not something we teach them.

...

Yeah. And I'm glad you brought up kids because

...

I I know this has been

...

an area that Julia and our audience has been interested in

...

I just invited to the stage, but she she doesn't need to feel the pressure to come to the stage.

...

but it's it's been an area that she's being interested in with some kids in her life.

...

and

...

Danielle,

...

sort of sent me a a question for the two of you earlier today.

...

is is

...

when you're when you're talking about kids and and mindfulness,

...

and meditation and breathing.

...

is there ...do do you have a way to bring them into those?

...

those those activities. And Danielle was partially asking because

...

she knows that when she's at home up,

...

alone as a single person. She can

...

you know, she can

...

you know, create the space to do those activities with without

...

without

...

you know, they're being the distraction of of of

...

of young people around the house, but oh

...

when you're dealing when

...

when it's a family?

...

or or a single mom or a single dad who really needs

...

you know,

...

some of that mindfulness in their life.

...

I I

...

but they've also got kids that they're looking after. Is there a way to involve

...

Yes. I do have this few really

...

follows the kids involved the family.

...

fun ways that are

...

you know, a little more interactive to the idea of just sitting to meta

...

hey. This doesn't really go while with kids. So

...

let's say you're just kind of sitting in a little circular, you're just sitting together

...

maybe

...

have a couple bells at home or you can pick up a couple bells, like,

...

the kind that you would hold and ring

...

And the idea is to

...

pass the bell around first, ring it.

...

and listen to it and hold it till the ringing stops and pass it to the next

...

person and let them ring the bow and listen.

...

and it doesn't matter if they ring it really loud or stops. Like, there's no rules

...

And then the next time you go around,

...

try and pass the bell without ringing it.

...

at all.

...

So then that brings a great amount of mindfulness. You have to we'll

...

very, very slow and you're concentrating so hard on moving this bell.

...

you're not thinking about

...

your life.

...

you know, in that spot and that's

...

just a little activity to do. And then

...

not the one that's a little more specific, which helps

...

to lead into the conversation of talking about your thoughts in the way that our

...

brain I'll just bring up random stuff to think about all the time.

...

If you get

...

you know a bag of colorful little

...

pom balls or colorful cotton balls or any other any little thing in all you

...

wanna gather, and everyone will have their own bowl in front of them.

...

and then the Id

...

deep you can just

...

think about you bread. Yes.

...

Laura, Lord, do mind backtrack tracks and there you you cut out

...

Oh, I'm sorry. What was the last part that you heard?

...

for a moment there, and we missed. We missed what you were saying.

...

Pamela you know what the last part is that we heard

...

you're talking about the bell

...

and getting them to go around the circle and skip the bow

...

Okay. So around the circle at

...

Yeah.

...

ringing the bell listening to it, and then you go around the circle again.

...

but trying not to ring the bell.

...

got that. And then Pom comes.

...

Okay. The pom pump. So then let's see you i will these

...

beautiful little colored pom bombs in the middle and everybody has a bowl.

...

And while you're sitting there quietly,

...

There we go.

...

every time a thoughts enters your mind, you put upon on bowl

...

Yes. So then, you know, at the end mean

...

you just do it for three minutes, you know, get depending on the age group,

...

that you're working with, and then you can kind of see

...

just how many thoughts you had in that time frame, and it can open a discussion to

...

talk about your thoughts or what kind of thoughts

...

how hard was it?

...

try not to have thoughts or have, you know, just kind of

...

whenever you have, like, a third object in front of you,

...

when you're working with

...

kids of any age. It makes them so much more comfortable to speak with you about it.

...

because they don't feel like they're just speaking directly to you. There's like, this

...

third object. That's why they talk about, like, even if you're putting a puzzle together with

...

kid. It's a good time to have a discussion because they're

...

they just feel a little safer. So

...

those are two that I like And if you wanna do just as

...

straight up meditation.

...

have everybody put a piece of chocolate in your mouth and just

...

let it mount nice and slow and feel all the text

...

Okay

...

Yes.

...

cheers and all the taste and try not to swallow it and find just

...

hold on to it and be aware of all the sensation. So those are three good ones right there.

...

That's ...that reminds me of

...

so additional introduction to mindfulness

...

when I was in the hospital programs because

...

that was that was one of our homework assignments each week

...

was or one of the ...one of the first weeks we introduced to it was to

...

Yeah.

...

eat and have a meal mindful.

...

And it's kind of amazing, like, you know, how you experience

...

food and taste to a different wendy in here.

...

sort of

...

you know,

...

paying attention.

...

when you take the time,

...

Exactly.

...

in there, we were talking a little bit about

...

breathing

...

And Laurie, I know you have a breathing exercise

...

that that that you do

...

And I I wonder just because I I I think it's a good point in the show that have

...

to have a moment and and enjoy a little bit of breath

...

before before we continue on with our discussion. So would you mind

...

Oh,

...

introducing that that bit of breath to to All of us.

...

Sure I'd love to. This can be done with a

...

pen and paper. If you have one or just

...

imaginary in your mind is called box breathing.

...

So I want you to either draw or imagine

...

as you breathe,

...

in

...

draw the first line

...

upwards in your square.

...

as you breathe out,

...

draw the next line of crops.

...

And as you breathe,

...

in

...

draw the next line.

...

down.

...

And as you breathe out,

...

draw the next line across.

...

and flowing down your breath now,

...

each in and out, breast will just continue to trace

...

around the square we'll breathe in for four counts.

...

And each time we get to a corner of the square, we're going to hold your breath

...

for two counts. So I'll guide you through it.

...

breathe in

...

two

...

three

...

four

...

hold your breath.

...

one,

...

Two.

...

breathe out.

...

two

...

three

...

four

...

hold your breath.

...

one,

...

two

...

breathe in

...

two

...

to three

...

four

...

whole your.

...

one

...

two

...

breathe out

...

two

...

three

...

four

...

hold your breath.

...

one,

...

two

...

And then if you're doing this on your own, you can continue going around as many

...

times as you want. And I wanted to just add something onto what Pamela

...

was saying before how our subconscious reacts

...

much faster than our conscience mind. And

...

what I like to add to this activity is drawing up a few

...

positive

...

affirmation phrases like, I am

...

brave.

...

I am loved.

...

I am at ease

...

I am strong

...

And then as you breathe way around the square,

...

each line of that square

...

you're saying one of these lines to yourself nice and slowly as

...

well. And even if you don't believe a single one of them,

...

your subconscious mind will hear you saying these

...

amazing things to yourself, and it will register it will hold onto to them.

...

Thank you for that.

...

so just as we're sort of

...

sort of

...

approaching the end of our hour. I just wanted

...

so if anybody would like to come up to the stage,

...

and ask a question, please

...

please. Please let me know. And we're we're more of the welcome

...

happy to have a

...

have other people come up and and ask these two beautiful women

...

you know,

...

their advice. But I do know why why I'm just waiting

...

see if anybody would like to come up, that I I've got another question

...

from Danielle. And Danielle was

...

wondering

...

if there is

...

kind of an Ideal

...

a recommended amount of time for

...

hating. And if there is sort of a recommended time of days,

...

I'll start

...

to to meditate

...

Okay.

...

I think the best time to meditate is the one that

...

sits with your lives.

...

because you want to to do it

...

consistently. And

...

and if if you like, I have to wake up

...

a five o'clock in the morning because the guru set

...

it's not gonna last. It's not gonna work.

...

So the the time that fits for your life

...

that's the right time. And then the the

...

to begin with, start with five minutes. Five minutes may seem hard in the beginning.

...

But just do it for five minutes, and then

...

take it from there.

...

ten minutes, and then, you know, you you you'll

...

then one day you look up and you'll be sitting for, you know,

...

of thirty minutes and be surprised, but

...

I think Erica like you said, it's a muscle.

...

the mind is a muscle. And, you know, we are building

...

are our mental muscle through meditation. And so

...

just

...

consistency the most important thing.

...

especially in the beginning.

...

So

...

Yeah. I agree a hundred percent. And I think that

...

you know, and

...

and running

...

Oh, I'm terribly sorry about that.

...

Laura, you cut it. Laura, you cut out again there.

...

Yeah. In the beginning,

...

No no worries.

...

from what I was going through, I could not sit

...

in silence alone with myself.

...

at all.

...

Right.

...

it was just too scary of what thoughts would come up. And so

...

that's how I started learning a little bit more of the active meditation.

...

and gradually work to my way on to other things where

...

you know, in my yoga teacher training one of the

...

final things as we all sat for a four hour

...

meditation, which had me in tears after that I really couldn't believe I was cape

...

full of that from the beginning. So

...

you know, even if

...

if thirty seconds is a lot for you, you start with thirty seconds.

...

and, you know, it's sitting on a on a cushion in a corner with Candles burning

...

doesn't have to be that type of meditation. That I think you've picked that up for both of us.

...

today, lots of ways to do it wherever you are, wherever you're sitting,

...

So

...

as long as you do it,

...

Yeah.

...

That's what's important.

...

And I think that's a really important point.

...

there's no special clothes required. There's no special position

...

if it's comfortable, to ci cross leg four fines,

...

it's more comfortable to sit on the chair, than find if it's

...

more comfortable to to lay down on a yoga mac.

...

back your position because the idea is where you to be

...

at ease enough.

...

to relax into the position and maybe not even relax.

...

because you may find that you're feeling other sensations.

...

but it's to just be with

...

whatever is going on rather than

...

you know,

...

having your your hips eight because you're trying to

...

turning to a pretzel when you not ...you haven't been using those muscles.

...

yeah

...

So

...

I I think it it it ...it's

...

I I love I

...

Oh, I've just

...

I could listen to the two of you all day.

...

It and it's it's it's just so ...I think when people's first approach

...

of spaces.

...

there's a lot of fear and

...

And I think, you know,

...

all the advice that you're giving about

...

do it in a way that makes sense for you and do it in the way that

...

that

...

that feel safe to you and and

...

feels good for your body or

...

or, like,

...

if

...

it's it's it's

...

I think it's just what you ...what's what when

...

I mean,

...

Yeah.

...

The whole reason for doing this is

...

is for yourself.

...

and so

...

So

...

you know,

...

if that means that the way that works for you is different

...

from the way it works for your your sister, the person next

...

store or

...

or or the the

...

Right.

...

the proton unquote expert in the fields

...

Mhmm.

...

You know, that's okay.

...

it it's just finding what works for you, and I I think that's

...

that's such a beautiful message, but you both share throughout

...

but

...

I'm wondering as we sort of approach

...

the very end of our show here.

...

Oh, I'm just quickly reading

...

something from John k plus here. He says I love that I don't

...

have to be in a certain position. That's why

...

I I don't meditate

...

Now I will try that again because I can do it.

...

Amazing.

...

Absolutely.

...

in my way,

...

Yay.

...

for five minutes to start.

...

absolutely

...

And on that note, so that John and in our other list

...

and and myself could try do either you

...

Oh,

...

either of you to leaving us through a short guided meditation

...

to end the show.

...

Sure.

...

We can just take it

...

Yeah.

...

we can just take it nice and slow.

...

we'll just do for a

...

will just do for, like,

...

two minutes even

...

short and sweet.

...

Thank you.

...

just begin to bring an awareness

...

of your breaths.

...

your breath

...

passes by you

...

all day long without you even thinking,

...

or even noticing what it's doing.

...

notice.

...

where you feel yourself breathing. If you feel your chest,

...

rising

...

unless you feel your lower belly expanding,

...

There no

...

judgment

...

on the way you are breathing.

...

you're not trying to control it.

...

you're just simply becoming aware of it.

...

and with your lips, sealed, just breathing in

...

and out only three your notes.

...

You'll be sensation of the air.

...

on the way in,

...

to be sensation on the way out as it passes back through your note

...

each time

...

You should find yourself

...

day dreaming

...

drifting off to a thought.

...

Just bring yourself

...

back to the awareness of your breath.

...

each

...

off to a thought.

...

before you pull yourself,

...

back into the presence out of this state of mindfulness,

...

your eyelids down,

...

picture the room that you're in.

...

picture all

...

the walls surround you.

...

imagine yourself where you are within the space.

...

Just

...

a little gentle wiggle goal to your fingertips and your toes.

...

maybe you let that energy just circle your wrists

...

and your ankles. And if you hop the space for,

...

Good nice good afternoon stretch.

...

sc your arms up above your head, maybe reaching your legs out.

...

Oh

...

ever so softly, open in your eyes

...

returning back to the moment you are in

...

Not.

...

Now this thing

...

No.

...

Exactly,. That would love you already. Thank you.

...

Oh, that was lovely. Thank you. I think I'm ready for that.

...

oh

...

Thank you.

...

Thanks for all your great

...

thoughts and shares pam on. Thanks for

...

hosting all this Erica.

...

Oh, well, thank you. And and thank you guys

...

Thank you both ladies for joining us today, and

...

to our wonderful audience for joining us today.

...

and I I hope that

...

later off of future shows will Pamela and Laurie Bat

...

And

...

And, yeah,

...

Yeah. Just just sending out love to to all of you in the universe.

...

Well,

...

and

...

Thank you. It's wonderful being here.

...

Thank you.

...

Thank you Have a beautiful rest of your day.

Fortune Cookie