Weekly Living Light MRP Q & A with Natalie [Aug 9, 2024]

Hello. Hello. Happy Friday, everybody. Hello. Welcome, welcome. Hi, Nancy. Hey, Cinquita. Hey, Nikki. Welcome to Friday. So if you're expecting to see Deepa. Hello. My name is Natalie. I'll give a little introduction in a moment. We'll just give a few minutes for people to get in and join us and get settled. I've got a great hour planned for us today. And as always, it's your contributions and your sharings that really make the most out of our time together in these times. And you'll find, whether you're brand new to this community or if you've been in this community for a while, what we learn and what we experience and what we share is as time goes on, we learn from each other. And every time we share something, maybe it's a challenge or a struggle or a new insight or a new awareness or a new problem we've solved or overcame, it will help someone else in the group. So welcome, Joanne. I see Nancy joined on her iPhone as well. Hello. Hello, everyone. So my name is Natalie and I'll give a formal introduction in a moment when everyone gets in and settled. But as we're gathering today, I love to start our time together with a moment of gratitude. And we will be talking about change and change creation later in our time together. Natalie, I'm sorry, I don't know if.

It'S just me, but it's hard to hear you with the music in the background.

I don't know. Okay, perfect. Yeah, I'm gonna stop the music in a sec.

Okay.

It's just a little hard for me to.

Perfect. See if I can turn it down. Yeah, I'll stop in a sec. We just play it as everyone's getting in and getting settled and getting relaxed. So I like to start all our meetings with gratitude and we'll learn a little bit later today why gratitude can be a very important state to be in if we're looking to create change in our life. And if you're here, I know it's because you're looking to create some changes in your life. So let's just tap into some gratitude and you can share in the chat either a win or something that you are grateful for today. So go ahead and join us today whether you're on camera or listening in. I'm often off camera on these meetings on Friday because I'm usually making lunch. So today I am on camera. So go ahead and put in the chat something you are grateful for today or this week or when you'd like to celebrate and acknowledge. Sangeeta is grateful for the coaching from Deepa being a newbie to this program. Welcome, welcome and love to know. Are you like just started. Are you on like week one? Where are you in your program? Oh, hold on. You're muted.

About two and a half weeks.

Perfect. Amazing. Well, happy to meet you here.

Thank you.

Nice to meet you as well.

Awesome. Nancy, no bloating. I have ibs and we'll talk about thoughts today. But I would say and part of my style. So I'll introduce myself. So my name's Natalie. So Deepa and I actually went to pharmacy school together. So I've known Deepa and Sachin for a very, very long time. And I graduated from U of T in pharmacy. And following Deepa's lead and footsteps and seeing what her and Sachin were doing with the Living Proof Incident institute in like 2012, 2013, I was like, what are you guys doing? And that really led me to functional medicine. And then when I got finished up with my functional medicine training, I looked to Sachin for some mentorship for not only my health, but then also like, you know, what do I do with this? Right. Sangeet is a UT grad as well. Awesome. I'm OT5, well deep and I roti five. What about you?

Oh, way long ago. You guys probably weren't even born, so.

All right, fair enough. So, so I, I turned to him and be like, all right, so you know, I've, I know how to practice as a pharmacist and I have all this new information. What do I do with it? So I've been working very closely with the Living Proof Institute for many years. I've held, I have held many different roles and I work mostly with the practitioners with Living Proof. So I've worked, I work in the mentorship, I coach other practitioners who are going through the program themselves or working to implement functional medicine in whatever capacity into their new practice or into their current or existing practice. So that's what brings me to here and so many of you. This will be our first time meeting today, but I've run the Metabolic reset basically since this about the same time as Living Proof started it back about 2018. I was in that group in the cohort where we were all kind of putting the pieces together and we were our own first subjects way back, way back then in about 2018. So I've run the metabolic reset as a, as a business for many, many years as, as well. So awesome. So great to meet so many people here. So what I was getting to Nancy and We'll talk about this for change. So a little bit about, about my, the background and we'll talk about change. A big thing is our thoughts and if we come to something with I would always tell people like I lovingly, I don't care what your diagnosis is because that's not what I'm looking at. And as the root of functional medicine, it's like I lovingly don't care what your diagnosis is because I'm looking at the foundations and the roots of like what we need to do. So when we say something like I have ibs, that means we're owning it. So we want to start to look at, you know, I've experienced ibs, right? You've experienced. Right. It's like so many of us is like we've experienced grief in our life. I wouldn't say I am grief, but I have experienced grief. So I have experienced ibs. And you don't have any pain. Right. So that, that's amazing. So we start to see these things and this is the power of coming together in a group is we start to see what other people overcome. Right. There's hope for us. We will transcend things and our story gives hope and faith to someone else as well. Thank you for sharing. So Joanne's on maintenance. Went for a visit for her mom for five days with no scales and lost 1.6 pounds. Starting round two in a week or so and down 37 pounds. Congratulations Joanne, love to hear more about your, your visit with mom and how do you, how did you approach that? Being in a different environment and sometimes being with summer holidays, visiting family, sometimes we kind of creep back into old habits or patterns. What was the successful bits for you? So she's up north in long term care and I stay with my in laws who are 86 and now just buy everything pre made so I don't eat with them but what I do is I just, I buy pulled chicken and it's quite boring but it keeps me on plan and it's satisfying. And I buy different bag mixed lettuces, either cabbage or romaine or. And I have my chicken with lemon juice, salt and pepper and my lettuce every day. Amazing. Well done. Yeah. Where there's a will, there's a way. Right. A way to share that. Right. That's a very common example where I'll have people a suggestion or recommendation if people are traveling. It's like any grocery store has the rotisserie chicken of some sort. They have bag salads and they have fruit. Exactly.

Right.

So Even if you're the shortest on time and you're tired on a Friday night, you don't want to cook. Like, that was my easy Friday night dinner for years when I was like too exhausted to cook is like chicken bagged kale mix. Yeah. And your brain just gets to know the portion. Because even last night I made a pork tenderloin and it was really for four people, but it was just my husband and I and I sliced it up a bit and I grabbed a chunk and stuck it on the scale and it was 4.96. I was like, oh, perfect. Bang on, bang on. That's the repetition, right? And so learn about change. When I talk about it, it's like it's repetition, right? It's Joe Dispenza talks, says neurons that fire together wire together. That's the beauty of over the losing phases. Consistently weighing and seeing it on a plate is like, you know, like, you know, right? So when you go to, like if you go to a restaurant after and you look and they bring out the vegetables, you're like, that is not enough vegetables. Right. So it's funny how you start to see things differently. So well done. Way to stick to it and be and committed because I know for yourself, like, you feel better, you feel accomplished. Like, that's awesome. And then in those situations where we're visiting and taking care of other people, we actually show up better for the other people in our lives as well. Yeah. Awesome. Thank you for sharing. So, Nikki, grateful for progress over perfection. Amazing. I am a stress eater. I'm now recognizing how to manage this. But even with a few mess ups with sugar in phase three, I am off my gird. Our ex. Amazing. Congratulations, Nikki. What's been the big change for you and the, the, the medication and the stomach issues.

I think it was sugar. I had all the trigger foods like chocolate and caffeine and all tomato based products. I knew all the typical ones. But sugar, as soon as we had our clean eating for so long, I, I was done with the meds. And a couple times that I slipped up last week with having my mom in town. Yeah, I had some sugar.

I was like, oh, there's that sour.

Taste I wake up in the middle of the night with. So I was like, no, done.

But.

And I'm finding that sugars like crack and cocaine, it is so addictive. So just don't even go back.

So, yeah, and it's great. And that's the beauty of like maintenance. And. Well, the maintenance in the introduction is like, all right, I Haven't had, you know, you know how you're feeling, right? So I liken it of, okay, now you are the Ferrari that you're used to putting the highest octane fuel in, right? So you now know what that feels like. Like, you didn't know what that felt like for, but now you know what that feels like. So when you literally put sugar in the gas tank, it's like going back to a lower octave. Fuel. And it's not the end of the world, but you feel the difference. And whether, you know, Nikki shared, you know, she feels the things in her stomach. Some of us, it might be our bowels, some of it must be our skin. Some of us might be headaches, some of us might be mood swings. There's all these different things. And then again, food, like, there's no good or bad food, right? But it's just like, okay, what is this doing to me and my body? And is this working for me? Right? So it's like, clearly we didn't have sugar for a while. We had some. Now we can identify. Okay, that was a big reason to how I was feeling before. And then from this new space, from this new level of awareness, we get to make new and different choices. I'm glad you're feeling great in general and navigating and any things because I know you've been sharing things have been kind of stressful the last couple weeks and been stress eating. How have you been managing that with the new outframe? A different strategy going through navigating things.

Yeah. So work was so stressful that I lost time in the mornings to do the water first thing and the gratitude journal. And as soon as I recognized that I wasn't doing that, I went back to it and everything.

Just the whole day.

The set up of the morning really sets up the day. So that was a big one. I. I just. You gotta stick with what's working. And even though you're stressed, you gotta find time for it. So.

Yeah, amazing, right? And like. And that's life. Right? And that's life is gonna take us off and you know, I call it like tools in the toolbox. And you know, it's like, it's when you're like in it and you're making these. These changes is the most stressful times in our life. Whether it's caring for family members or work stress or like, things are just more stressful. That's why we time seems shorter. But that's when we know we need to do those things. Right. It's like, okay, I'm like, so busy. I just need to get ready and take care of the kids and get to the office. It's like I need to take those three minutes to do my gratitude journal because if I know I don't like, it's not that the day is going to like, go sideways, but I know I enter that day so much differently when I take that three minutes for my gratitude journal and I drink my water. Yep. And always and always be drinking the water. Absolutely. Awesome. Welcome, Cindy. How's it going? Do you have anything to share? Something you're grateful for or when you'd love to share?

Foreign.

I am grateful that I'm here today because I have missed so many Fridays.

With appointments and other commitments that I'm.

Just happy to be here. And the only thing I have to share is I have lost my bottle.

For the spray and I have to replace it.

Okay, we'll get you the link to order another bottle. A replacement model. So much. That's all I have to say. Awesome. Well, we're glad you are here as well. And I call like meetings like this and everyone in the community maybe share this. My first time, like, formally meeting you, Cindy, how long have you been in the living. The living life community? Probably since last October. And I'm finally ready to start and I have everything all together except for the bottle. And once I order a new bottle, I know I'll find the old one. Yeah, yeah. Murphy's Law. And. And thank you for sharing that. Right. So. And this is the beauty of, like, when we have a community. Right. That we can plug into. Right. So whether it's a gratitude journal, whether it's a weekly meeting, it's like, okay, now you have this as a resource. Right. This meeting is another tool. It's another resource you can choose to not use it, not attend. Sometimes we're busy. Right. So you can choose to listen to the recording. Right. I missed it. Right. But I, I want to stay and I want to stay plugged in. It's identifying those things in your week, in your regular routine, like, what makes me feel better, what keeps me plugged in, what holds me accountable. Right. Because again, as we're going to talk about change, it's like it doesn't happen overnight and you have to commit to it and you have to repeat over and over and over again. So kudos for you to keep staying plugged in. Right. Keep staying plugged in. We don't get to our, our goals magically overnight. It takes time and persistence and asking questions along the Way like, hey, what's the resource that I need? Right? So awesome. Welcome, Natalie Jo. How are you today? We're just sharing our. Something we're grateful for or a win.

My turn.

Yes. Well, is it. I just.

I'm helping a lady out that I met in my toastmasters group, and she turns out she's a nurse coach, and she's going through nurse coaching. And I said, well, I do that too. And so I agreed to be her client. So I'm getting. I got the pro bono client that she needs for school, so I get. I get free coaching. And I had that call this afternoon, and she asked me the same question. And I have to say that the other day, on our call Wednesday, we had a call for the group that we're in, and I was so overwhelmed and so stressed and this and that. And one of the people in the group made a really good comment about not feeling behind. And this is stuff I already know. Like, you know, you're not to compare where you're at with other people. But it just, like the way she said it and I internalized it, and it just, like, it brought my stress and anxiety level way down. And I've been able to maintain. I've been able to, like, set, step back and exhale. Going through the motions and not feeling. It's just not working. And that's not how I want to be as a. As a practitioner coach and a client and also a member of.

Of.

Of this group. You know, going through. Going through the. The program where you were supposed to be able to release. So that's a big win for me, is just getting my anxiety level in check, understanding where it's coming from, being able to appreciate where I am and looking. Not just saying the words, but actually it just. It just clicked. So it's been great. It's been a great couple of days since that. And I. And I said it that day. I said I almost didn't show up because I wasn't prepared. And the thing is, is you show up anyway. You show up, even if you. Because you show up with what you got, and it's gonna make sense. So that was kind of like a trigger from my past. Like, don't show up. But I worked through it, so I feel really good about that.

Amazing. Thank you. That just, like, I'm not sure when you joined the meeting, but just summarize, like, everything I had started the meeting with. Right. Oh, okay. Plugging in. Right. Because it's the beauty of other. Like, it's not just whoever's hosting the call or facilitating the call. And that's the beauty of these communities is like you all share your wins, you all share your ideas, right? Joanne's example of what she does when she's traveling, right? Someone who's new to the program, like, oh, yeah, I wouldn't have thought of that because they haven't approached that situation. Then when they go to that situation, like, oh, that's an, that's in the memory bank, right? So that's that. Usually again, sometimes it's knowing, like we show up to a meeting, right? It's just like, okay, I know it's in my calendar for a reason and I said I was going to show up, right? So it's like if there's one thing that I can take away from that, that one insight, then it was worth your time, right? So it's just like that one insight, that one, you know, reframe reflection that someone gave to you is like, oh, perfect. I got what I needed today. Amazing. And you, you know, similar to Cindy, like, you, you made the courage say, okay, I've, you know, maybe I was a little shy or hesitant to show up today, right? That's going to happen for all of us, especially if we feel because sometimes in these groups, right, we might see somebody else, you know, rocking it out and celebrating a win and maybe we had a week that we didn't feel like we had a win, right? So it's easy. Like, oh, well, you know, you know, none of us are grading you, right? It's not, it's not school. It's not a test, right? So it's not, there's no, you know, life. Life happens, right? So it's normal for us to like look and compare. So it's like you're all on your own journey, right? You're all on your own journey that we are going to do. Awesome. So does anyone have any questions and what I'm going to do for the second half of the meeting And Nikki and Natalie did this already on Wednesday, but we'll do it again. We're going to do a freeze frame technique from the Heart Math Institute, which is about a four to five minute little, let's call. It's not really a meditation, but we'll call it a meditation for lack of a better word. And then I've prepared some slides and we'll talk about a little bit about change. Because I was at a, it wasn't like four full days, but I was at a four session Joe Dispenza workshop. Just like Last week. So I wanted to bring some of that information to you guys today because it's. It's very relevant for just life in general, but definitely the process and the. The ever what everyone's working on right now. Does anyone have any questions?

I do.

Yes. Yes, go ahead.

Hi. So I. I told you, I'm just an initiation. And Deep has been great with helping guide me and reassuring or providing suggestions. My question just this week, it's. And I think it's over exhaustion too, but I'm craving so much salted junk food, and it's all around me wherever I am, at the office, when there's snack stuff, or at different events. And I'm struggling. Like, is there anything. I'm trying to drink a lot of water. I'm getting 10 to 12 glasses a day, which I think is pretty good, but I don't know what to do. Like, I'm dying for chips and roasted almonds and everything. That's rami and popcorn and pizza. I'm struggling a lot.

So one is. Are you adding any electrolytes or sea salt to your water?

No, I haven't. I'm concerned about the blood pressure component piece because it's in my family, so I don't want to add a lot of salt.

Okay.

So I haven't been. Yeah.

Okay, well, check, like, if you're a pharmacist, you have the. The ways to check your blood pressure. So check your blood pressure. You can keep it. Keep an eye on that. So you might. Because you're eating, you know, you're not eating processed foods.

Right.

So, like. Right. You're really not getting any sodium, potassium. Plus it's summer. Plus it's hotter. And if there's extra stress, the adrenals are working to, like, balance things out right now, and they need those minerals. Okay. So if you're. Again, like, when we look at cravings, there's always, like, there's always more than one component. So one is physiological. Okay, I'm craving salt. Does my body physically need salt? Right. Am I dehydrated? Like, it's just. I'm not. I'm assuming you live in Ontario, but I don't know. Right. Toronto, downtown. It's hot. Like, it's hot and sweaty.

So I've been doing more exercises.

Maybe.

I don't. I don't know if that's it, but.

Right.

So it's just like, okay, am I just dehydrated? Like, because you're drinking all this water, but if there's not something in it, sometimes you're not necessarily absorbing it the same way. So you might just need some electrolytes. Right. Might need some sodium, might be some potassium. So usually the first line is we say add a little bit of, like, sea salt into your water or a little bit onto your food. That would be phase one. 1. Do you like pickles? Yeah, pickles are free. Vegetable, like, pickles technically are free, Right. Because it's a cucumber and cucumbers are on your free list. Okay. And if you like pickles, like.

Yes.

How about a pickle? You just gotta. I can't.

I can only do it with my meal, though, Right. Because I'm not allowed to snack, I think during this phase.

What did you say, Joanne? I was a pickle craver, too, and they told me just to watch for sugars, but I noticed some of the brands don't have any sugar. Yeah. If it's a dip, like, again, again, it's a great, great example of, like, we have to read labels. If it's a dill pickle, it should not have. It should not have sugar. It just be like salt and vinegar. So, yeah, try to stick with your. Try to stick with your meal times. But it's like, if you're going, like, bonkers at like 8:00 clock at night.

Yeah.

Have a freaking pickle. It's like six calories. Okay.

Okay, that's helpful.

Yeah. It gives you something. Right?

And evening. Yeah, that's when it's happening.

Yeah. So one is, like looking at, then looking at, okay, when. What are the times? I'm craving certain things. So can I, you know what's happening before that? Can I preempt it? Right. So it's just like, all right, if I'm craving something at 4 o', clock, what's going in there? Like, did I do more exercise or was the timing of my lunch off that day? There's so many different variables. So noticing the time. And then also, is there an emotional component? Right. If something's like an 8 o' clock at night type of deal, it's like, is it a routine? Is it a habit? Is it because I'm just using an example, right? It's just because, oh, I'm used to sitting on the couch with my teenage daughter and we would have popcorn or chips, and that's our bonding time together. And now I'm missing that. Okay. So some, A lot of times there is an emotional thing to the craving as well. So it could be physical, it could be emotional. And just looking at it through that adult lens, of like, with curiosity, like, what is going on? Am I actually hungry? Do I feel like I'm missing out because I'm telling myself I can't eat this thing that I see other people eating or enjoying? What could I do instead? Right? What would I enjoy instead if you know, like, alcohol is a big example, right. What would I. What would I enjoy instead if I feel like I'm missing out because someone else is drinking a glass of wine? Right? Oh, I like a sparkling lime flavored water with a slice of lime in it that to me gives me. And I'll even put it in a wine glass. So it's just like, oh, that's my special treat for today. And it's sparkling water. Thank you. Awesome. Yeah, definitely. Look at that. But yeah, blood pressure. Valid, valid concern. But look at adding the electrolytes in Natalie.

To that conversation about how much water you could be dehydrate, you could be over hydrating and then you're not. Like what you said, adding the salt and minerals, you could be washing them out. I tell a lot of my clients, if you're overdoing it on the water, then you're depleting your salt, your source. And there's doing things like watermelon or supplements for water, watery things that have the vitamins and minerals in them. If you're worried about the blood pressure, adding the, the mineral salt. And also I don't have the resources right here, but dietary salt intake, I think has less to do with actual blood pressure. But you would know that by taking your own readings and how you feel at certain times a day. So just. You did say you were drinking quite a bit of water, so I thought maybe you're just depleting yourself and that could be a reason for the craving.

And I find. Yeah, and I find just putting something in the water, like, mostly I'm just drinking plain water, but sometimes in the summer I'm like. And even just putting a slice of like cucumber or lemon or lime or cement. Okay. Just putting something in the water. To me, Nikki's like, yes, to me. Adds some life to it because I could almost. I'm like, like my body just sucks it up. I'm like, okay, there, there's something in there. And did you get organo coffee or tea with your kit?

No, I take the capsules. I don't drink coffee or tea capsules.

Because I really like doing like, if you got like the green or the red tea in the summer, I love to do. I'll do it in a Liter jar. So I'll do a tea bag in a liter jar, put it in the fridge and like in the afternoon, that'll be like what I'll drink in the afternoon. I find it so refreshing. So any type of like herbal, non caffeinated tea is an option as well. Thank you. My pleasure. Anyone else have any, any questions? And Nancy, if you're, if you have any Nancy or Nancy, you can just put them in the chat. If you have any questions that we can help and support you with.

I actually.

Got on the scale today and since yesterday, like gained a pound. Is that like the fluctuation kind of normal as well? You know, I, it was odd to me because I didn't, I didn't change anything in my eating yesterday.

But.

Yeah, just curious.

Yep. Where are you in your program about week three. Okay. So you're just starting the week three. So my one question is, have you had a bowel movement.

That'S been a problem.

That's usually a big sign. So for. And not knowing you or how old you are. So number for. For women is if you're still cycling is like, is my period coming? Right.

So if you notice that just in general.

Yeah. For anyone else, it's like, okay, is the period coming? If the weight is stalled or gone up, it's just like, okay, your period's coming. Right. So you can just kind of relax again. You didn't do anything wrong. And then that's the next thing is like, if you haven't had, if you haven't been having consistent bowel movements, that alone can do it. Right. You have a good bowel movement that'll knock a pain a pound off. And then also looking at. Are you maybe again, things like. We'll talk about stressors in a minute. But it's like things like heat are environmental stressors. So like, what is there another stressor in your environment to your body? And that could be heat? You know, some people in Ohio were without power for two days. Like there's other stressors that our body might retain some fluid or inflammation and it doesn't take much for that pound to be different. Different on the scale. So I would look at if, like, if week on week your weight has gone down since last week. Okay, good. We're still moving in the same direction. That would be the first thing to address is, is that. And there's. You definitely have the guide in there, the tips for, for constipation.

Right. Okay, awesome.

So, yes, definitely. Yeah, definitely. Like keep it, keep an eye on that. And that would be the target to look for is getting that a little more consistent and then the. If you're still noticing that's an issue, then we'll communicate with your coach next week.

Okay, thank you.

Thank you. Awesome. Anyone else have any questions? And then we're going to jump to the freeze frame technique which is a bit of a meditation. All right, so let me. I've got some slides so we'll just do the one first. I'm going to share my sound. Great suggestions on the water coming in there. All right, so the Heartmath Institute. All kinds of great stuff from the Heartmath Institute. So this is one of their techniques called freeze frame. And so I'm playing one from YouTube and I can share the one that I'm. I'm playing afterwards. And the person who's recorded this, her name is Rita. She's actually from Toronto and she's been in the living proof community before. So when I went to share this with another group on Wednesday, rather than myself leading the meditation, I was like, oh, let me see if anyone on YouTube, if I can find one on YouTube. And then I found someone that I know who, who did it. So we'll share that. So it's before 4 minutes and 20 seconds. And so just if you're able to just sit comfortably, I invite you to close your eyes if you feel safe to do that. Or you can just listen, listen in. And if you have a pen and paper after, we'll, I'll invite you to write anything down. So we'll just relax and just follow along and maybe. And once I put play, just give me a thumbs up that the audio is coming through for you. Okay, are we ready? Here we go.

Hello and welcome to the Savoya Self Care. Hello and welcome to the Savoya Self Care meditation series. My name is Rita Savoya and it is my honor to lead you through a freeze frame technique from the Heart Math Institute. The freeze frame technique is a multi purpose technique that can be used in the moment for gaining clarity and stopping energy drains. It also helps balance your mind and emotions so you can think more creatively and make better choices. This technique helps you gain a clear and balanced perspective by accessing your intuitive intelligence. Clarity or insight may not come right away. This could have a lot to do with the complexity of the issue, past history and the intensity of any emotions that may or may not be related to the issue or situation. That's okay. Be patient with your yourself. Repeat the process later or the next day it will begin to feel more natural. With practice, often solutions are inspired through communication or input from others. Be sure also to notice any subtle shift in the way you feel. Shifting from feeling anxious about an issue to feeling calm is significant. You not only plugged an energy leak, but you also shifted your feeling experience and opened the door for a solution to merge at another time. Let's get to it. Practicing the freeze frame technique helps you access your intuitive intelligence and create more objectively which can help you find more effective solutions, resolve problems and enhance your creativity. STEP 1 Acknowledge the problem or issue and any attitudes or feelings about it. Step 2 Focus your attention in the area of the heart. Imagine your breath is flowing in and out of your heart or chest area. Breathing a little slower and deeper than usual. Finding an easy and rhythm come that's comfortable. As you continue heart focused breathing, make a sincere attempt to experience a regenerative feeling such as appreciation or care for some someone or something in your life. From this more objective place of gratitude, ask yourself now what would be a more efficient or effective attitude, action or solution to your problem or issue? Quietly observe any subtle changes in perceptions, attitudes or feelings. Write down the first thing that comes to you. What actions will you take to sustain beneficial attitude shifts and act on these new insights? The freeze frame technique is designed to use regardless of whether or not stress is present. By bringing heart qualities to the forefront, it can help with mental clarity, decision making and creativity. Thank you for allowing me to be your guide for this beautiful freeze frame exercise. Good luck.

Okay, so just take a moment if you anything came to you that you want to write down. I'll give you a moment to do that and then I'll invite you to share in a moment. We'll just give it one minute. You just reflect or write down any thoughts even just noticing how you're feeling in your body if it's any different from when you started it in that four minute time frame. So what are you noticing now? Nancy? Go ahead, share.

Yeah, I recently last month came back from a training that I'm doing for somatic experience therapy and something that we learned as a technique for kind of relaxing and which was coming into play during this meditation for me was keeping a soft tongue and really being aware of and I know this for myself. My tongue used to always be at the roof of my mouth and really just keeping a soft tongue. So that was became really present for me during the meditation and bringing me into a state of gratitude.

Wonderful. Thank you for sharing. Yeah, it's great to that you have that somatic experience and to Notice the, the nuances of something that we're normally too busy focused on other things to even pay attention to. Am I holding tension in my tongue? Right. Because odds are if you're holding tension in your tongue, it's actually interesting. Our fascia line runs all the way from our toe all the way up to the bottom of our tongue. So if there's tension anywhere along that it will affect everything else in the body. So great, great awareness through that for that moment to bring, bring that in. Welcome. Anyone else have anything?

Just a question around the tongue. So I, I've just noticed I. It's always at the roof of my mouth.

So how, how's it supposed to be?

It's, it's not necessarily that it's supposed to be anywhere but holding tongue at the roof of your mouth is going to be a state of tension. And if you just, you know, be aware and mindful of where your tongue is and intentionally at times of quietness or even during activation when your body's activated of focusing on your tongue and relaxing it and notice what changes next in your body.

Thank you. Great cue. Thank you, Nikki.

So I actually am an orofacial myofunctional therapist. That's what I do for a living. And so I actually train people how to properly have resting posture of the tongue, the muscles of the mouth to help support better airway and better breathing. So when our tongue is up suctioned lightly to the roof of the mouth, we innervate the vagus nerve which also helps stimulate the parasympathetic nervous system. So you ladies are correct by already having naturally having that posture of your tongue lightly suctioned to the roof of the mouth, it should be very, very light, like you're doing a tick tock. It shouldn't be forceful pushing it up to the roof of the mouth. So my whole job is to get people to not have a soft tongue that's floating in the middle of their mouth or laying on the floor of the mouth, but to be on the.

Roof of the mouth.

So don't fight that, that's where it's actually supposed to be to put you.

Into that parasympathetic rest and digest system. Amazing. Thank you so much. See so many wonderful nuggets. When we come together as a group, we can all learn from one another. Welcome Kat. If you want to share, put something you're grateful for into the chat. We just wrapped up a freeze frame technique from the Heartmath Institute. And so if you have any questions or gratitude or wins, you Want to share, Go ahead and put them in the chat and we'll continue. We'll get into little bit more of this conversation about change. But we've been touching on many helpful things. We've touched on like nervous system. We've touched on presence and awareness where we might be holding tension in our body. And that all is very important things to start paying attention to when we're in this process of actively creating, creating change. Anyone else have anything they would like to share from that experience? And if not, that's okay. That's okay. All right, so I'll go into creating change. And this is meant to be interactive. So if you have questions, anything that's coming up on any of the slides, I've just got a few slides prepared. We can definitely have a conversation about the points that are relevant for you where you are right now. Kat's grateful to be here. Very busy week. Feeling grounded through this program. Yay. Amazing. Happy you made it. So this was the freeze frame technique we did. So it's from the heart Math Institute. And again, I'll share the link maybe in the Facebook group or it'll go with you guys of the one I played. But if you just go to YouTube freeze frame technique, several options will come through. But this is what we did, right? And so this is again, most of you, that was the first time doing it. But knowing that this is a technique that you can now practice and see if you like it, right. You had exposure to it. Do I like it? Do I want to try it again? So number one is acknowledge a problem or issue, right? So you might be find yourself stuck on something or something's going on. And how do we shift to a state of creation or state of openness regarding this issue that we might be having. So what we did then was we focused attention on our heart. We made us an attempt to bring in a regenerative feeling. So that could have been appreciation, care, compassion, gratitude, love, you know, a higher elevated emotion we'll call that. And then from that place, ask yourself, you know, what was a more effective attitude, action or solution that it might be to that problem. And then to quietly observe any subtle changes or perceptions in your attitudes or feelings. So no right or wrong in those experiences. But I think everyone experienced in four minutes a change, a shift in their body at some level. Right? So it's. It's amazing where a lot of times we're carrying around stress. And I had one, I was sharing something about this and one woman, she had the realization she's like, based on what I shared, it's like, oh, my goodness. Yeah, I've been living in survival mode for eight years because of major illness surgery. It's like, yeah. So now that she can has that awareness that she's been living in survival mode again, no right or wrong in that experience, but that awareness, now she can start to make different shifts and make consciously moving into a healing state. So Joe Dispenza says we can change in times of pain or suffering or in times of joy and inspiration. Which would you choose? So I'd love to know for yourself, if you had a choice to make, would you put, you know, put one in the chat. If you would like to change because of a painful or suffering situation, or if you would rather choose from a place of joy or inspiration, would you rather be a number one or would you rather be a number two? Joy and inspiration. Joy and inspiration. Number two. Number two. Amazing. Yeah. So presented this way, it's like, oh, my goodness. Yes, I would much rather. The great thing is now we have the awareness that we do create from this place of joy or inspiration, and we can choose to create from that space. Space, or many of us only will create, change, or take make new decisions from a place of pain or suffering. And often we'll call that the Valley. And it has its time and purpose. So Joe Dispenza says. Anyone familiar with Joe Dispenza? Okay, got. So I got about. I got about 50. 50. Sorry, I should have backed up with the. The Joe Dispenza. Joe Dispenza is. He's a chiropractor by first training. And really the seat of his work is in the 80s. He used to be a triathlete, and he was training. He was out biking, and he got hit by an SUV and basically shattered his body. And doctors told him he would never walk again. And so basically, because he was laying in a hospital bed completely immobilized, he started using visualization. He was visualizing putting his body back together. Because he was a chiropractor, he visually knew the nerves and the bones and everything. So he visualized and saw it going back together. And from that space. Like, he's in his 60s now. He's. Well, he leads this. So that's kind of where it started. And I really love and appreciate his work because he does. He does the science to bring the science of the things that many of us have, like, we have a feeling about, we have a perception about, but it's hard to explain. So he's doing his life Work is bringing real scientific data between things. Like, you know, even things like how do we actually create change like on a phys, like on a physical level. And how do we bring the thoughts, emotions and feelings in together? So he has a quote. Your personality creates your personal reality. So our personality is made up by our thoughts, behaviors and feelings, right? Thoughts, action, behaviors and feelings. That's our personality, right? How we show up at the office. Right. So pre Nikki doing gratitude journaling before she went to work, if you asked Nikki's workmates, I'm not picking on you, Nikki, I'm using as an example, right? Everyone would say if you, you know, if, if, if I went into Nikki's workplace a year ago and, and asked her workmates, describe Nikki's personality and everyone would give, you know, slightly different variation based on their own lens and their experiences where they would describe Nikki's personality. But then maybe she took on something new. She took on the act of gratitude journaling and took on a level of caring for her body. And she shared. She doesn't experience pain or discomfort like she was experiencing. Do we think that changes how Nikki walks into that office? Yes, it does. It changes how she walks into her office. It changes how you walk, walk the world. If you previously experienced symptoms from IBS five or six days a week and now you no longer experience symptoms from ibs, it changes how you walk in the world. But what goes into that, what goes in from what we are right now, our personality, our personal reality, to creating that new life, right? Creating that life that doesn't have migraines, that is 30 pounds lighter, that does have more energy, that is sleeping through the night, that does have effective relationships. Well, what we know is that we, if we have the same thoughts, the same actions and behaviors and the same feelings, if I do the same things I'm doing today over and over and over again, I'm going to have the same life. Now, everyone here, as part of this conversation, you've already made some new actions, you've already made some new thoughts and you're in the process of creating that new life and moving to something different, whatever that is, we're all going to have that different. And what I want you guys to take away from this is that this is a continual evolving process. And I want you to take something that's going to help you along that, that journey in that road, right? Whatever that vision you have for yourself. And as you get up the road, that vision will continue to change. As you get around one corner, you'll be like, you'll realize there's another corner, which is beautiful. But if we want to create a different life, we have to have different thoughts, actions, behaviors and feelings. And I'm repeating it on purpose because Dr. Joe Dispenza says neurons that fire together wire together. So if we want to really embody and really become a new state of being, which he says, we have to repeat those things over and over and over and over and over again. Most of our thoughts, choices and behaviors, many of us as adults, we've been doing them for decades. We brush our teeth the same way, we talk to our mom the same way, we talk to our kids the same way, we drive our car the same way. It's automatic. It is our way of being. We don't even have to think about it. That's just the way it is. I get up, I get dressed this way, I put my shoes on, I make my coffee. Like that's just the way things are. But then something inspires us to move into a new state of being. So if we want to move into that new state of being, we have to have new thoughts, we have to have new choices, new behaviors and actions, new experiences and new feelings. And does anyone have an idea? Like when they choose to do a new action or behavior, is it harder, easy to maintain, long term hard or easy, what do you think? Right. Anyone had. This is the perfect practice. Trust. Exactly.

Conscious practice every time?

Yes. Like anyone ever made a New Year's resolution, Right? How long did that usually last? The data is three weeks, right? The data tells us most resolutions are done within three weeks. Why? Because without knowing this part of the process of change, we sometimes will take on things and not have the right context, right. Not have the right support systems or even just the right awareness of like, oh my goodness, it's going to take constant repetition. And what do I. What happens when I miss a day? Right? What happens when I miss a day? Do I go back to the old thought? Do I just say, oh, well, that didn't work. I go back to the old thought of like, I can't do it, I never follow through with anything. Or do we adopt a new, more self loving thought? I'm learning, I'm figuring it out, all right? I'm in this creation of new change. All right? It's going to be weird. I'm going to have to walk through the world differently. I'm going to have different conversations with people and I'm going to have to figure it out. So knowing that we're in the State of change. It just helps knowing that we're there, right? Knowing that we're there and realizing that's where we are on the map. And that's exactly where you're supposed to be. So sometimes it feeling weird and different is exactly where it's supposed to be. And it's probably exactly where you need to be.

Right.

If you're here, it's. This is exactly where you need to be. So I like this graph that he provided and he called it mastering a skill. And I also added or changing thoughts. So you can look at this in your life of like mastering a skill or maybe changing a thought. We want to have a different life. We need to have different thoughts. Our body responds to what is held in mind, so we want to change anything in our physical body. We actually have to change our mind and our thoughts. Thoughts, right, Our minds and our thoughts controls our hormones, controls our nervous system, and controls what is expressed in our body. So first there's something that we are unconsciously unskilled at. So maybe you came to this program or you could see how maybe someone came to this program and they didn't realize they didn't know how to cook healthy food. Right? You could see that there's probably people who like, had no clue that they. They don't know how to cook a healthy meal. So that would be a skill. Cooking a healthy meal is a skill. And maybe they didn't even know they were unskilled at that. I'll share my example of, like, the thought when I first did the metabolic reset back in 2018, I had the awareness that I didn't love myself, so I was unconscious that I was unconscious that I did not love myself at a core true level. So I was unconscious. So then I had the awareness, right? So first I didn't even know I was walking around the earth for 39 years, did not know I did not love myself. Then I had the consciousness that I did not love myself. So I realized there was a gap, but I was aware now there was a gap, okay? So then I consciously became skilled. So I practiced. I did the self love, I did the self care, I did the gratitude, I did the coaching. Like, I did all the things because it was a skill. And then there was a moment probably about four years later where it was like, oh, my goodness, I love myself. And then once it's there, you can't turn it off, right? Once you see, like Joanne, once she sees I can go into this grocery store and come out with a healthy meal, right? She is moving towards being unconsciously skilled. It's just what she does. And so we want like you drive anyone who drives a car, you're unconsciously skilled, right? You had to when you were 16, you couldn't drive. Then you learned and you got good at it, you took driving lessons, now you just do it. That's your new state of being. So whether it's a skill or a thought, if you're aware of it and sometimes that like that freeze frame technique will give us an awareness of like oh, when we get quiet, when we're doing a program like the reset, a lot of thoughts that maybe we were unconscious of. Now that we're quieting the noise in the body, those thoughts might come up and we have awareness. Like it was only through that process when my, when the other noise and chaos in my body quiet quieted could I that thought come up and that realization that I didn't love myself, like okay. So in my experience most people will have something like that come up. And so it's just like, okay, here it is. Now I'm aware it came up for a reason for me to work on it. And I'm going to work on it till it gets here so we can see it's a multi step process. And that's why the repetition, relearning the modules, coming back to the weekly calls over and over again, doing the same meditation over and over again, doing the gratitude, journaling, doing those things that, you know, work, the repetition is super important. So when we're creating, when we're creating change, right? We want to create from a place of creation and we are either living in survival or living in creation. And most of you I'm sure would have seen this slide before in a presentation, maybe from Deepa, maybe from Sachin. Because that's where I first initially got it from and I've been teaching on it since 2015. It's our nervous system, so our sympathetic system is our fight or flight. So are we being run on stress hormones? Are we being run on stress, right? Are we living in survival? Physical stress, chemical stress, emotional stress, all of these things, right? Like our friends who are without hydro for two days and like really hot temperatures and not knowing how to cook food, right? Those are like environmental and situational stressors that their body's in a state of stress for a couple of days. Rightly so. But then the question becomes how do we shift out of that? How do we shift into parasympathetic our rest and digest, which is our, which is our mode of creation. Okay, so we're living in survival or we're living in creation. And to live in creation, we want to have, we're welcoming new thoughts. We know we need to have new thoughts. And Albert Einstein said this. I could have thrown this quote in. He says that a problem can't be solved at the same level of consciousness which it was created. Right. So that's exactly what we did with that freeze frame technique. We identified a problem, let's call it, and then we changed our state in our body because it's only from that different energy state can we see a new side of the story. Can we see a new opportunity? Can we have a new thought with new thoughts? Hormones and chemical messengers in our body changes, our nervous system changes and we have new emotions. So emotions really connected to feelings. And I knew I wouldn't have a whole lot of time to really dive into like the feeling emotional piece. But I like to refer to this tool which is the map of consciousness, just to see when we're talking about emotions, how it ties into the nervous system and are parasympathetic. And are parasympathetic. Anyway, thanks for being with us, Nancy. So on this map of consciousness, anything below this orangish line, I guess it is pride or lower is survival paradigm. It's survival. It's our stress state. So if we can identify a feeling slash emotion in ourself, pride, anger, desire, fear, grief, apathy, guilt, shame. We're living in survival state. These are all normal human states. We all go through them, we all experience them, but it's not where we want to stay. If we want to have, if we want to really create and move into change. So if we're visualizing on a change we want to make, maybe it's all right. I'm going to start walking 8,000 steps a day. I'm going to apply for that job that I've been afraid to. Right. I'm going to ask this guy out on a date. I'm going to take my kids to a new experience that I was afraid to take them to before because I wasn't feeling well. I thought I wouldn't have the energy. We want to create those decisions and actions from states or emotions above this line. So we want to create them from a state of courage, neutrality, willingness, acceptance, reason, love, joy, peace. And I definitely gratitude is around love or joy as well. So gratitude's a great one to focus on as well. Even though they don't specifically listed on this chart. So knowing if we were looking at creating Change. And we're even when we're asking ourselves, what action am I going to take today to help me move into that state of change that I know I'm working towards? What state of emotion do I want to be? And so if we can connect to this feeling, then we can create from a different space. And we've already shared a few examples, like Nikki was sharing, gratitude, journaling. The question becomes, how do we move to that new reality? How do we move to that new reality? How do we relax our nervous system so we feel calmer in our body? Nature is huge, right? Time in nature, breathing, we can instantly shift those things, how we're breathing, awareness on our heart, gratitude, anything else that brings us these feelings, right? So, like I consciously have a cat because I know when I'm with, surrounding with the cat, I'm focused on love. So it gives me a reminder, right? The cat literally is an anchor to focus on love and to focus on gratitude and to change my state, right? So I could be unconscious and be like, ah, there's my, there's my pet cat, feed it, whatever. Change the litter box versus the cat is a being of love, right? Anyone got like a cat or a dog, right? If you got a dog with a wagging tail, like, that is a. That is a pure loving state. So knowing that now it's like, oh, when you have time with your animal, you have your time with a little kid, it's like really be present in that moment. It changes your state, right? I saw people smile as soon as I mentioned their dogs, right? Just thinking about your dog, right? That's a prime example. Thank you. That's a prime example. Just thinking about something loving changed. You changed your physical expression just by thinking about something loving. And that's where we create positive change for ourselves and for everyone else. So as we move into the new reality, we are going to choose new thoughts, we're going to make new choices, we're going to have new actions and behaviors that will lead to new experiences, sometimes consciously, right? So I might choose to go experience a sunset more frequently, maybe with something I never consciously did before, but I'll go experience a sunset and the new experiences will come to us as a result of us being in that new state. And we will have new feelings, right? So it all goes together. They will all feed together. So we have the power in our mind that is very powerful. And then the emotion, right? So it, it feeds back to each other. If we're choosing a different feeling, it will change our thoughts and vice versa. Does anyone have any questions about any of that? Kat, go ahead. Sorry. Hey, I just wanted to say I am so appreciative of this presentation and some of the others that I've participated in on the other Fridays. And this is really powerful information. Thank you so much. Thank you. Thank you. I was very happy that things worked out with the timing of the presentation of me leading the Friday call. And like I said, I literally just wrapped up a workshop. So I'm always excited. And that's the thing. If you, if some new information excites you, the best way for you to really own it is by teaching somebody else. Right. So part of the. That's what he did in the workshop a lot. Again, neurons that fire together, wire together. So part of the. A lot of the workshop was spent talking to somebody else. They would show a video, they would teach a thing, and then it was like, okay, explain it to the person beside you. Yeah, good. Yeah. So part of my. I've now kind of talked on this twice already. I'm going to talk about it again Sunday night on a different presentation. So that's part of my choice of like, all right, how do I really embody this? All right. If I can teach it, that means. So thank you for being my first official teaching group of like this. Again, not new information to me. Just, again, sometimes it's just, it's presenting it a different way. It's like, oh, yeah. And that was the light bulb I had a few times through this workshop. It's like, oh, yeah, you know, it wasn't really new, but it was set in a different way, presented by someone different. So I could see the pieces starting to come together. So awesome. Thank you for that reflection. Awesome. Sangita has to jump off. Any final questions? I know I kept you guys over, so if you gotta, gotta, gotta leave, then. Thank you for joining us. Can you tell me what's the half price sale on what? I'm sorry, I can't really hear it at all. The half price sale is today, right? Yeah. I just need to see your card when you go through the window. Okay. I think she was talking. I think she was talking to somebody else. Any other questions and we'll wrap it up. And I am in the. The Facebook group, the Living Light community, the reset Facebook group. So if you have any questions, you can find me and tag me in on any questions, if anything up coming up after this. Apologies.

One more question. So will this.

So I missed a lot of the presentation. Will this be posted to the Facebook group? Yeah. So do you have the YouTube link for the replays of all these calls?

I don't think I do. Is it on the Facebook group?

It'll be in the Facebook group. So give it about 24 hours, and then the recordings are always put on that playlist. So it'll be up there.

Great.

Thank you. Amazing. Yeah. Great job. All right, well, thank you, everyone for your time and your shares today. I always really appreciate learning from. I always learn from everyone as well. So thank you for that. And with that, have a beautiful weekend. And just message me in the Facebook group if you have any follow up questions on this information. Until then, we'll see you next time. Bye, guys.