MRP Living Light Q & A [Dec 22, 2023]

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Hello, ladies. Happy, happy Friday. Welcome, Liz. Welcome, Ella. Lovely to see you ladies. How is your Friday going so far? Sorry.

Great. Just had a lovely brunch.

Awesome, awesome. Showing off the new program to your friends and loved ones. I know. Rebella, Ella.

That's it.

Hi, Deepa. Happy Friday.

Happy Friday.

So, as we always do, we're going to start with some gratitude. So I know some people are trailing in here slowly. I know it's Friday and it's close to holiday, so everything is a little bit more hectic than we sometimes like it to be. But I am proud of everybody for making it here today, for, you know, showing up for yourself in. In who you are right now, right here and right now. And of course, we're going to answer some questions. Welcome, Bonnie. Lovely to have you here. Hello. Hello. Happ. But we also have a little bit of an exercise I wanted to go through with everybody today to kind of set the tone for the upcoming year. So I'm just gonna wait until, you know, for a couple of extra minutes for anybody else who might be a little bit behind. But for right now, everybody that's joining, welcome. Rosalyn. We are sharing what we are grateful for. Maybe today, maybe it's, you know, something we experienced this week. Any and all gratitude really is very much welcome. So I'd love to hear from your voices, whoever is open to sharing if you can only type for right now, I am so okay with that. I would just love to share some gratitude. Feel free to unmute yourselves or raise your hand or just go for it because why not? Gonna go in and check the chat here. So Deepa is saying grateful for the holidays. Yes. So the holidays are such a beautiful time and, you know, there is some navigating to do when it comes to food. But main focus of holidays is gathering with our community. It's connecting with our loved ones. And that's sometimes one of the most important things. And especially around the holidays where you get to see maybe extended family you don't have access to at different points in times or maybe friends and family. So Liz is saying grateful for family arriving home. So perfect. Exactly that. So enjoy the beautiful holidays with your family. Bonnie is saying grateful to be entering into the maintenance phase. Yes, the maintenance phase is my personal favorite. It's your kind of, you know, like, experimental ground. You're your own guinea pig. You get to really design a meal plan that's catered directly towards you. You know, nobody can tell you if it's right or wrong. You get to determine that through the way that your body feels through your inner intuition. And you get to customize a unique meal plan that you get to take with you wherever you go and you get to adjust to. So way to go. Powering through the release days and the loading days. You are now in maintenance phase, which the fun part. So congratulations. Welcome Nadia as well, and welcome, Roslyn. We are sharing some gratitude, so if you ladies have anything to share, we would love to hear from you. No pressure, but feel free to either unmute yourselves or you can type it into the chat.

I am just so grateful for all the communities that I'm a part of, and this one is a new one, but it also sounds perfect to me. I mean, I have, of course, I have my family. My. My. My daughter and grandsons live right next door, and I have a local church and then a number of online communities as well that are just supporting me and vice versa.

That's awesome. Thank you so much for sharing that. And it's so important to have those various communities. You know, community is what keeps you grounded. It's what keeps you on track, you know, with certain goals, whatever they may be. They could be, you know, just connection goals. It doesn't have to be anything deeper than that. But we need community. It takes a village to raise a human and to sustain the society that, you know, we're all living. So I love that you're able to connect and you're able to meet probably so many cool people in those different little, like, realms and circles you get to navigate through.

Yeah, sometimes it's in person and followed up online, and sometimes it's just online. But I just realized. Just hit me yesterday. My gosh, I'm so lucky because we. I mean, personally, I need community, I need connections, I need support. And we are living very challenging times. Let's just leave it at that.

Exactly. And at a time where connection is so available to us, yet some of us still feel disconnected. And there's reasons for that, many different reasons that that could be. But to continue to be plugged in, to continue to want that, create, you know, the people that uplift you, the people that teach you, the people that, you know, support you is such a different energy to have around. So I'm grateful for everybody, you know, putting in their efforts, for showing up constantly, for creating wonderful communities for yourself. So thank you for that wonderful gratitude and I would love to, you know, start diving into any questions anybody has in relation to the program, in relation to something that's coming up for you that you're experiencing any curiosity, questions, any and all are really welcome in terms of loading, release, maintenance, post, program care. I would love to hear any and all questions coming up.

Yes, Ella, So I. I do have a specific question about how does the chiropin not spray, It's. It's drops. How do they affect the thyroid? And let me explain why, why, why this is coming up. So for. For many, many years, I've been taking 100 micrograms of L thyroxin. And, you know, and. And all my blood tests were always. Oh, okay. Well, this time I had a blood test, like, about a week ago. And the doctor calls me up and says, you'd take half of the dose of the thyroxine. Because my system is just kind of overloading. So I guess I'm just. And then she said, we'll check in six weeks. So I guess I'd just like to know, get some input about that. Yeah. So I won't be making decisions on my own.

Yeah, for sure.

Yeah. I was just thinking, well, if the Kyro thin actually balances my thyroid, why. Why not just ditch. Ditch the medicine. That puts me over the top. Why do it, you know, 100% rather than 50%?

Yeah, no, and that's a great input, definitely. So if anybody has their own experience, you know, with. With thyroid imbalances and that leveling out, please definitely share. But what the spray does is it helps to reset your HPA axis. So it's your hypothalamic pituitary adrenal axis, which balances all of your hormones. So. And it also additionally helps to curb cravings. But what that helps to do is, of course, over chronic stress, full periods that we've encountered, maybe navigated through, you know, there's a surplus of cortisol, and then it imbalances all the rest of our hormones. So this kind of helps to suppress that, gives you that extra boost as you're going through the program. Of course, you can do it through lifestyle and through food as well. Those are two really, really important components that can balance your thyroid levels as well. So it works in tandem with the rest of the steps that we're doing on the program. So it's something that you might not even need to keep on with because after the six weeks, you might come to find a routine that helps to naturally balance your thyroid levels. So right now, the spray or the drops, whatever version anybody has, it's just to get you off the ground and get your body back into that rhythm of balance again. But if anybody else has Any additional question or sorry, inputs to share with Ella, I would love, love for you to have any, any and all information from our community. But that I find tends to level out fairly quickly. If you're taking all the proper steps and if you're sleeping correctly, sleep is going to be the biggest thing, making sure you're getting to bed roughly around 10. So 10 to 10:30, that is the ideal time because between 10 to 2 is when your body does amount of healing and the most amount of repair and balancing. So sleep is going to be a really, really important thing.

Okay, so. So to get down to what to do, keep on using it, correct, right?

Yes.

And you know, I'll just listen to the doctor, but instead of waiting for six weeks to check my thyroid, I'll ask it that I want a blood test in three weeks.

Well, so one thing with thyroid blood work is you do have to wait six weeks because it takes about six weeks for your levels to rebalance once you've made a dosage adjustment to your medication. So we have to wait six weeks because if you take the blood work too soon, then it's not going to be reflective of that dosage change.

Okay. Okay, great.

Yeah, awesome. Really great question. Thank you for that, Ella. Any other questions coming up for anybody? I noticed here Nadia just wrote some gratitude. I didn't acknowledge my apologies. Grateful for the rest I will have this holiday season.

Yes.

Rest is so important. I highly encourage you all gift yourself the gift of rest. I like to call it rest etiquette and kind of refining it as well and seeing what rest looks like to you so that we can include more of it as you plan out and go into, you know, 2024, which is right around the corner, which is so exciting. So, you know, please continue, you know, asking questions, raise your hand, put it into the chat. Awesome. I see, Roslyn, you have a question.

Hi. Hi, it's Rosalynn.

Oh, Rosalynn. My apologies.

No problem. So I am brand new to the program. I haven't even received my starter kit yet. I think that's arriving next week. But I have read through the, you know what, page one through eight, one through 38 in the manual. And I've started to do those introductory modules. But I do, in doing that, I've gotten a little nervous because right now I am in a job that unfortunately I am working outside of my regular roles and responsibilities. I'm filling in for somebody who quit their job. So I'm doing my job plus somebody else's. So long story short, I'm extremely busy. My work hours are anywhere from. They're 24 hours a day. I do direct, you know, I'm in an organization that provides direct care to disabled adults. So it's a 24, 7 work environment. In addition, I also have a two, almost two and a half year old little boy who I'm very grateful for. And so my concern is coming with what I'm realizing may be some different practices necessary for cooking my food. It was overwhelming to me to read about different recipes and the shopping and everything like that because, you know, in addition to cooking for myself, I also have to cook for my son. And I don't think he, he'd be eating the same things that I would because it's, you know, fat free and, and all this, you know, other requirements that I wouldn't hold a two and a half year old too. So I'm just interested in hearing from others, you know, how they've balanced their life with the new requirements for, for cooking food in a different way and shopping in a different way and how they've balanced that with their, their family's needs as well. Because to me, cooking two different meals sounds. Feels overwhelming.

Yeah, no, thank you so much for that. And I definitely have, you know, something to add, but I would love if anybody from our community was able to, you know, share a little bit of their experience as to how to make all those different aspects of your life work.

I saw that about batch cooking. And so I don't feel right now that I have the free time to even do that batch cooking necessarily, because. And what I'm thinking here is I might need some support from family or something if I'm going to make it happen. Because my covering for this, these direct care shifts that are needed happens on the weekends, you know, and then my son has his, you know, I'm with him on the weekends as well. So it's like my weekends are cut short and my weeks are completely busy. So I'm also, you know, part of me is questioning is this the right time to do to start the program? So, yeah, all of those things are running through my mind.

Thank you.

Yes.

Thank you for sharing that, Rosalynn. And a couple things that I would suggest is keep the meals as simple as possible. Right. You don't have to follow the recipes if that's something new to you and you're not used to that, try to use a lot of your existing recipes that you use and, you know, use obviously broth instead. Right. In terms of cooking for a separate meal, what we Usually suggest for families is a lot of the core, like, you know, proteins, vegetables, like that can be the same. You can add, you know, olive oil on top for your son's meals, you can add a starchy vegetable or, you know, potatoes or rice or whatever the starch is on the side. But you don't necessarily have to reinvent the whole meal for your family. So as long as. Because you're cooking anyways. Right. And it probably sounds overwhelming to begin with because it's something new and different. But once you kind of get the hang of, you know, preparing your meals this way, in my opinion, like when I've done this program, like I feel like it actually took me less time to prepare my meals because I just like I'm a person who, I can eat things. Like I can just follow a plan. It doesn't have to be like fancy and like have all these like, you know, ingredients in it. So like for me, I'm vegetarian, so I would literally weigh out 6 ounces of chickpeas, add some lemon and salt, you know, boil a little bit of broccoli, add a little bit of salt to it and some herbs and then cut up like an apple. Right. So that would be my meal. So I would try to, I tried to keep it like very simple and to the point because you know, for me too, during the day, like time is, you know, a little more tight because usually by three, not every day, but most days I have to go pick up my son from school and so I have to try to like jam things in like as much as I can before he comes home. So, you know, I try to keep things really simple. That's, that's what really helped me with the program.

Thank you. That's what Bonnie said too.

Yeah.

And also like, I would always double like you, you know, if on days like where you can double cook what you can for dinner. So that way you have leftovers for lunch the next day. Right. So do like you know, 8 ounces of everything. So that way, you know, lunch the next day is like literally just five second. Like maybe not five seconds, but five minutes to just heat up and you know, prepare.

Okay.

I guess maybe a follow up question is. I'll just ask it. Questioning whether I should ask it or not. But let's say like this morning I had to leave my house at 7:30 to fill in on a direct care shift at a house and I had to make them breakfast. And I realized, okay, I didn't have, I wasn't prepared because I've been So busy and haven't been able to go shopping. I didn't have the bread I needed for my own breakfast, so I ate whatever I could there because I was hungry and it wasn't necessarily what I wanted to eat for breakfast. So let's say something like that were to happen and I. I'm not prepared for that day and I have to just eat something. How much is that going to interfere? I mean, I would hope to not do that often, but would that be a big interference with the program?

Yeah, so that's an awesome question and something I was going to kind of touch on as well. That's a little bit more of a big picture idea. But the way I see it is, you know, in this time, you know, of. Of just overwhelm, it sounds like there's a lot of different moving parts. There's a lot of responsibilities you're going to have to eat in those times regardless. And there's going to be, you know, certain health care practices you're going to be doing regardless. And what I find with this program is that we, like, first of all, we can work with where you're at. And so while of course, it's structured a certain way, if that's impossible for you to fit all in right now or it's very difficult, then I say do the parts that you can because that's already taking a step in the right direction. And when. What this program is going to do through the food and through some of the lifestyle foundations is it's going to start calming your nervous system. So I find that things are, you know, much more difficult to pick up when there is so much different stuff buzzing around. But it'll give you that structure of I know what to eat, I know what I can feed my body that's going to nourish me, that's actually going to help me tackle these things and show up better in all these different places because I'm fueling myself properly. And there's going to be times where it's going to look imperfect or it's not going to be on plan. And such is life. You know, we're not going to have every single scenario tapped on and perfect all the time. But what we want to really emphasize is progress over perfection. Regardless, you are taking a step in the right direction and you're learning as you go. And so, and you have this community, you have myself and Deepa and Annalisa, you have all of us to, you know, support you through, through all of that. And I think at a time where there is so many moving parts, community. And it's something that Ella really touched on today as well. Community is what keeps you anchored, is what keeps you on track with your goals. It keeps. It helps to keep you motivated as well. So for those reasons, you know, I would say that it's actually a really great time in this near future to get on board with the program in whatever fashion that looks like for you. You know, we again, don't have to hit the ground running, but I want you to start including some of the practices because I will be such a huge help at this time.

Yeah. And I. I do need the help with, you know, the stress management and balancing things out in my life. I know that that's all. That stress is affecting me, and that's one of the big reasons I want to be in this program. So. Yeah.

Yeah. And I'm grateful for you taking action to be here. And, you know, the stress will subside. And also, you know, there's little hacks like Deepa mentioned, you know, making a double portion every time for dinner, cooking your family the same, just every. Adding in a bit of a fat source, maybe a starch involved in there. Frozen veggies go a really long way. So you don't always have to watch out for something to go bad or, you know, maybe you don't have it in stock. You'll. You'll have those items in already your freezer that you can quickly unfreeze. And that's a great meal too. So there's plenty of modifications. There's plenty of different things we can work with, and I think that it's a really great time. But of course, you know, whenever that time is for you, there's no pressure. There's no need to do it right here. Right. Take the time you need to settle your mind to find that perfect time, and then we'll always be here.

Okay, great. Thank you. And thank you. Thank you, everybody. Your contributions.

Yeah, I think one of key is for me, like, I think you live in the greater Toronto area, correct?

No, I live in. I live in Massachusetts. In Massachusetts. Okay.

So I'm sure you have. Costco is available, but like they say. Do you have Costco?

Not nearby. I live in a relatively rural town.

Town.

Okay. So, I mean, any grocery store will have it, but you know, Alice alluded to it is just having some frozen veggies on hand is, you know, especially for days where you feel like, oh, my God, I didn't get a chance to do groceries or whatever it is, you know, I Would get, like, the big bags of cauliflower rice, like, and just have that frozen and ready to go and saute that, like, literally takes, like, with a bit of veggie broth, like, takes a little. Takes literally about, you know, five minutes or so. Add a little bit of salt, you know, whatever other spices or herbs you want to put in. So having some of those frozen vegetables on hand will. Will help as well.

Yes, Liz, I see you have a question.

Well, just also to speak. Speak to. To Rosalyn. I. I did that. I'm. I'm only a couple of months in, and I'm not fully on program, but when I started program air quotes, because I'm not really there now. There was this. I put the pressure on myself totally of. I've invested money into this. I need to start now. It needs to look like this because. And. And I'm in the middle of caring for four elderly parents that, you know, you don't have a lot of control over these things. And. And everybody seemed to need surgery in December and post care. And I had myself so wound up because I felt like the program had to look like this, like the. The workbook. And Alice was like, okay, can we breathe?

Everybody breathe.

Alice, you know, really helped me see, like, to just be okay where you are, to do what you can, and to do it at what's right for you. And it. It lifted a lot of pressure that I totally put on myself, but it. It didn't need to be there. So just know that you're not alone in, you know, the question of how it's supposed to look or how it can look or how it's okay looking and just, you know, remembering to breathe through.

Really appreciate that. Thank you for sharing.

Yeah, thank you so much, Liz. And it's. It's a common thing, you know, that comes up and. And because change is scary, regardless of if it's in the right direction, it can be sometimes scary. And there's. There's really a, like, a psychological component to it because, you know, we. We continue to do what is familiar. Our bodies are wired to stay in comfort. And so even though we sometimes make a positive change for ourselves in our lives, it's still a change that's unfamiliar to our brain. So our brain is like, oh, I don't know this. I'm in danger, because I don't know what to expect. I don't know what the other end of this looks like. And it's to then kind of take yourself and breathe in that moment and say, well, you Know what, I'm here and what is the possible worst thing that can happen if I start drinking water first thing in the morning or, you know, what is going to blow up if I go to bed at 10pm you know, and you start to kind of talk yourself into these scenarios and say like, you know, it's, it's a little uncomfortable. And I understand that that kind of critter brain comes alive and is like danger, you know, unfamiliar. Don't go here. But then you can go ahead and tell yourself that I'm okay. I'm making this decision with empowerment, with confidence. I want better for myself and I'm willing to work through the discomfort. And slowly the discomfort starts to kind of sloth off as well, which is this beautiful, like feedback loop you go into. But the hardest step is the first step. But you've already taken it because you're here and you're on this call and you're asking amazing questions and you're, you know, connecting with our community. And that is volumes when it comes to health. So I want you to know you're already well on that path. We all are here and everybody that watches the recordings as well, that sometimes can't make it to these calls too. You're all taking that step. And so I'm proud of all of you, you know, for, for doing what's uncomfortable, for traveling the path less traveled, let's say, at a time that is most needed. So kudos to all of you for continuing to put yourselves first and, and kind of fits into the exercise that I wanted to do with everyone today because I know we're right around the corner from the new year. And while I'll continue to say we can change at any point in time, we don't have to wait for an arbitrary date like a new year. We can treat every day or every month as a new month and a new year. We can have that theme with ourselves. But not going to lie, the new year does have a little bit of magic to it as well. Or at least that's how I like to see it. So, you know, it's important to, to recognize that.

Yes.

Ella, can I just ask one question? So Deepak kind of answered my question, how to introduce vegetarian options. And what she said is just use chickpeas instead of meat.

Yes. So we, we do have vegetarian options for proteins. When it comes to the vegan side of things, the one thing I will say is that beans and lentils do have more carbs associated with them. So weight release can be a little Bit slower, but you are welcome to use those as protein sources. So something like chickpeas is great. Any bean or lentil you can. So when you're using those, you want to make sure to measure out 6 ounces cooked.

Okay. And how did she season the chickpeas?

I just put lemon and salt. I just keep it really simple. You can put some cumin, you can put some cumin. You can add some herbs like dill or cilantro. So I just try to keep things pretty simple.

Perfect.

Yep.

Yeah.

And if you are going to do, you know, other vegetarian proteins that you can do are things like tofu or, which would be 4 ounces, tempeh, which is 4 ounces, cottage cheese, which is 4 ounces, or if you're going to do the beans and legumes, then the portion is a little more. It's about 6 ounces cooked. But the other ones are 4 ounces. And there is a. A page in your manual. Sorry. I usually have it on by me here on the vegetarian protein sources. So I know for those who eat animal proteins, like, you know, those are going to be, as Alice said, you know, there's no carbs, but sometimes you might get, like, a little fatigued from eating them. So you can intersperse a few vegetarian proteins here and there if you wish.

Great. Thank you.

You're welcome.

Yeah, you're welcome. And so what today's exercise is going to center around is really understanding what it is that we want to bring more of into 2024 before we get into that, though, you know, and, and, and it's a beautiful thing that we continue to grow and continue to reach and continue to, you know, expand. But it's also really important to take a step and recognize how far you've already come. Because sometimes we're just focused on what's next, you know, what, what do we have to do tomorrow. But at some point, we were wishing for this day. We wanted this day to come so bad, and now we're here, and we sometimes don't recognize it when we're in the middle of it. So I wanted to do a quick exercise. You know, if anybody has pen and paper on hand, I like the, the physical writing aspect of it to really anchor it in. I'll give everybody a minute or two to get a pen and paper. Awesome. Awesome. I see the pens. Perfect. So whenever everyone is ready, I want you to write down what are your most, I guess, proud accomplishments that you've had in 2023. What are some goals that, looking back to the beginning of 2023 that you set for yourself. It could be, you know, any wide range. It doesn't have to be just health specific. Of course, health is here. That is what we can speak to the most and life as well. But anything that you can come and anchor in here right now and say, a year ago I wasn't doing this or a year ago I wasn't thinking this way. What are some of those things that you are proud of accomplishing for 2023? Should really learn how to share music. I would love to play some, like, Jeopardy Music or something, maybe more calm music in this time, but let me see if I can figure it out.

You can. If you go to YouTube or if you have Spotify on your computer, then you can just play the audio and then you're going to go to share screen and go to advanced and you're going to go to computer audio. Share computer audio.

It's not giving me that option for some reason. It's the share screen button, correct? Yep. Advanced sharing options.

Yeah.

Yeah. It's not giving me that right now, strangely.

Okay.

It usually does, but. Okay, there we go. I see it.

You see it? Okay.

Yeah.

Everybody hear the sound? Okay, cool.

Yay.

All right, that's going on. 2023 list of accomplishments.

Father, I hear hear your heart beat within me my spirit flies.

Free.

Carry me.

Awesome. I'm going to give everybody about a minute or two more before move on to the next question.

Mother, I feel you under my feet Father, I hear your heart and be and within me my spirit flies.

Free.

Carry me.

Home.

Carry me.

Home.

Carry me.

Home.

Okay, awesome. Is everybody ready with their question, or do you still need a little bit more time? Okay. To move on, everyone. Okay. Awesome. Thank you. So the next question is, what do we want to stop doing that we were doing this past year? What it is that we want to keep doing we really love, that really fulfills us, that really gives us, you know, what we need in those moments. And I want a few things that we're looking forward to start doing more of in 2024. Something that we can expand on, something maybe new we can invite into this new year. So the question is, and we can keep it to three for each if that's what everybody wants. I like to leave things open ended. Whatever pours out, let it come. But at least, least three things we want to stop doing. Three things we want to continue doing, and then three things we want to start doing.

All my relations I can hear you now. The story circles. It comes back around we ch Go through that door I never saw I never knew Me and you we come from earth and water Straight from that mountain back to the mother we we must turn it now we ride it up upon the wings of sound Hear it now that only tree is upside down Branches in the ground those roots and sky open, throw down up past the nectar out inside the heart is that eternal space that melody show me my own.

All right, about one more minute for everyone.

1.

And then we're gonna move on.

Awesome.

So now that you have those questions answered, I want you to think about what it is that you're hoping to do more, maybe see more or maybe even eat more in 2024. What are those things that, you know, give you you the zest of life, that, you know, fuel your. Your fire in terms of living in your most highest self? What does that highest version see? What it is that they do? What are they eating? Envision yourself maybe three months from now, six months, whatever the time frame you want to put to it, a future version of yourself, a version that you love and that really expresses yourself authentically, regardless of what anybody or any societal pressure says. What is that person doing, seeing and eating more of in 2020?

Sa. I. Sat of the mothers of your past Listen they are calling for your healing. Can you see the faces of the fathers of your past? Listen hey ho Are calling for your.

Hearing Father I hear you.

Can you see the faces of the mothers of your past? Listen, they are calling for your healing Mother I feel can you see the faces of the fathers of your past? Listen, they are calling for your healing.

Beautiful. Right on cue with the song ending. I didn't plan that, but such as life works out sometimes. So is everybody complete with their answers or I guess for now, continue to, you know, fill it out and, and put whatever comes to mind through this weekend, through, you know, the next couple of days that comes to you, but without you kind of knowing, but sort of doing. You created a plan for yourself in 2024. You get to see now what is of most importance for you to experience or to do in 2024. And so, so I've said this quote a couple of times, but it's so good I'm going to continue to say it. But if you fail to plan, you plan to fail. And so doing a simple, you know, five to 10 minute exercise of just asking yourself, what do I want? What is going to light me up? What makes me feel my best? What can I include more of in the coming week, month, year, you name It. You got it. And so now it's really about taking these things and, you know, on your own time, because it's going to take a little bit more time, but getting as specific as you possibly can. So let's say you were saying, I want to see more nature. Awesome. I love that goal. But what does that actually mean? What is seeing more of nature? Do you want to see a tree once more throughout the week? Is it spending an hour more, maybe hiking or exploring? Or is it, you know, taking a weekend where once a month you get to go and do a retreat or you get to immerse yourself? Or is it getting on a walk every single day in the morning, you know, around your neighborhood or into the neighboring park or somewhere that lights you up? So getting specific with those goals naturally allows the universe to work with you, because you're sending out the exact scripting of what it is that you want so it can run exactly what it is that you're looking to achieve. And when things are vague, you know, we have less direction as to how to achieve them, and so do the forces around us trying to help us, whether that's through people, whether that's through nature, whether that's through, you know, so many different facets. We need to get as specific as possible with those goals. And so, you know, take the time that you need it today, you know, throughout the weekend to reflect back on this practice. But something else that I think is super important as well, moving into the new year is planning your fun first. Fun always goes to the wayside, unfortunately, or most often it does when it's not. Not planned ahead of time. And so what this practice helps to do is, you know, you get to kind of see as an overview what your year is in terms of those kind of important events, whatever you deem to be fun, and you know that you have those things to look forward to. It's kind of that. That milestone where you're like, you know, oh, I'm in, you know, a bit of a rut today, or I don't know what I'm doing this for. You have these things, whether it's connection with community, whether it's a vacation with your family, whether it's time by yourself, whether it's, you know, new course or a new speaker or whatever that is. Planning that in advance holds you accountable to it. Everything else then could be planned and centered around that. But the fun and the things that light you up the most in life, I think, are priority to embed into your calendar. First and foremost, Everything else will kind of settle in. And there's a beautiful analogy. Maybe some of you all have seen it kind of floating around. It's been in the Internet space for I don't know how long, but there's a image of a container. And so let's say you have a water bottle. And I start filling up this water bottle with rocks. I take some big rocks and I start filling it up. And eventually I'll get to the top and you'll look at the water bottle and say, it's full. And then that's when you can go ahead and take smaller rocks or pebbles and start dumping that into the water bottle. And suddenly there's space for those rocks. But it's still considerable word full. And then you would see little air pockets everywhere. And then you would say, you know, my life is really full. I have all these things. Then you can go ahead and insert sand. The sand is going to seep in through all of those little pebbles, through all of those big rocks and fill in the rest of those gaps. Then you're like, okay, it's got to be full at this point. There's literally no space left in here. And that's when you pour in the water, water. And the water just beautifully sits on top of it and brings it to a full completion. And this analogy is more so bringing the focus back to, there's many different important things in our lives, and the biggest milestones need to be planned first. Because if we poured the water in or if we poured the sand in first, we wouldn't have room for the big pleasures or the big things in our lives. And then, you know, next comes the pebbles, the things that come secondary to those big rock, let's say, you know, priorities that we have in our lives. And then we can continue to filter through whatever else comes our way if it fits in our bucket. And it's also getting comfortable with. Sometimes things won't fit in your bucket, and that's okay as well, you know, making space for that rest to come into place too, so that you're not over exerting yourself. You're not waiting until you hit a wall. And then you take the time to rest. Let's avoid that in the first place. Let have, have. Let's have you feeling amazing throughout the whole journey, because every day is a step you're taking in the journey to the destination that doesn't really exist, in all honesty, because then we find a new goal and then there's a new destination, which is awesome. But making sure we're feeling rested, making sure we're feeling great along that walk, along that bike ride, whatever vehicle you want to take there, that you're enjoying yourself and that you're honoring your body. And it's a different need, needs. So I guess maybe a impromptu a little bit question here, but what does proper rest etiquette look like for you? How do you rest and recharge? What actually brings you rest and recharging and how much of that are you doing currently today? And what does that look like in the coming year or in the coming weeks that you want to cultivate?

8.

Feel free to think as little or as big as you would like to. There is no right or wrong answer. It's just first what makes sense for you. Awesome. We're going to do about 30 more seconds and then we're going to move on unless everybody's ready now. So let me know. Keep me posted. Raise your hand once you are finished. Okay. Okay. Awesome. So I know I kind of flipped the script. It's usually, you know, community questions coming in and I've been asking you all a lot of questions today, but I think these are very big, heavy hitters and that really helped to distill down what are my priorities moving into this next chapter of my life. What do I get to look forward to? What do I get to work towards? And so I would love to open up the floor and to see if anybody is open to sharing. By no means do you need to, but I think it's so motivational and it helps to speak it also into existence by saying it out loud as well. You are committing to that goal, you know, and, and, and you're living it by announcing it. And it's not to, you know, to scare you into not making goals and saying them out loud, of course, but it's to, it's to show yourself empowerment. It's to say, I've set this goal, I'm proud of this goal and I'm going to work towards it. And my journey is going to look unique to me and I'm okay with that because I'm on my own timeline. So if anybody is open to sharing anything that they're looking to stop, they're looking to keep. They're looking to start something that you're looking forward to in 2024. What does your rest etiquette look like and what is your relationship with it? Any and all are very much welcome. I would love to hear your shares.

Bonnie, thank you so much. What a helpful exercise this was for me. It really helped me to drill down a little bit. And especially what you said about getting more specific because this is sort of an overview like what do I want? And I could really break down a lot of them into being more specific. But what you said about the fun and also rest is really resonating with me because I've started a couple of big projects all at once and I believe that it is interrupting my rest because my brain is so active all the time. So my goal is to get at least seven hours of sleep, which was I. Which is what I was doing before my big projects. But what happened also is that, that I'm probably concentrating so much I'm forgetting to have fun. So I'm going to schedule that fun in and yeah, and more movement. Now that I'm into the maintenance phase, I can start adding back in the movement that I was doing before. So those are my takeaways.

Thank you so much for that. I love that. And you know exactly that Sometimes we need that gentle reminder I of oh yeah, we can have fun. You know, that's a part of the equation as well. And the coolest thing is that sometimes you can do fun and like you mentioned movement, more activity combined too. Doesn't have to be isolated things as well. So I think that's such a beautiful way into entering 2024 and I'm excited to see all the beautiful fun but you know, moving but also brain stimulating things you include conclude.

Thank you so much.

My pleasure. Anyone else had anything come up for them that they would like to share something that you're going to stop doing, something that really just resonated that maybe you haven't, you know, reflected on in a while or maybe ever that you're taking some time to reflect on now that you know, you're going into this with a little bit more intention, with a little bit more direction and purpose. Purpose. So any and all shares are always welcome. Liz, I would love to hear.

I'll get my computer or you will not hear anything. Having you know, that last conversation that I had with you and really it's not that I didn't know they were there but because once again becoming aware of the negative self talk that has crept its way back into my brain and these voices that like to sit and chatter and go unnoticed somehow. But I've been really working this last few weeks of just noticing them and reflecting on them like where is this coming from? Why is this showing up? And that's what I want to do more of because that's where that's the beginning of sabotage for me. That's the beginning of a. Not a great journey if I am not really paying attention to those. And that's where I had gotten myself. And it's been so much better. We, we had talked about, I had done, you know, some of the mirror work, affirmations, things like that. And when you start to turn to the positive like that, the negative voice is, they still show up, but they're, they're much more obvious now. And I'm like, why? You know, and so it's. It's been a great exercise, but I want to do more of that, like, to recognize them, to, to shut them down before or, or to acknowledge them because they often show up for a reason. It's not that they're necessarily bad, but what is triggering them, like, just getting much more reflective on these inner voices and that. That leads to, you know, much more success in not just the program and in a lot of different areas of life. So more of that.

Beautiful, beautiful. Well, thank you so much for sharing that and, you know, for. For speaking more positive talk into existence and making those efforts. And, you know, that little voice inside of our heads sometimes isn't always on our side, but with that positive talk, you know, canceling out the negative talk, not necessarily ignoring it, like you said, accepting it, realizing it's there to show you something, to, to lead you into the next clue as to where this is coming from. But that positive self talk will help keep you exploring in a more positive and, you know, healthy, more health enriching way, I should say, in all the ways. So thank you for making that beautiful commitment to yourself. Liz, we are almost at the top of the hour here, so we will be winding down soon. But if anybody else wants to share, we have time for one more share. By no means, you know, feel pressured to, but, Rosalyn, I would love to hear.

Well, I missed some of the. What you talked about, for sure, but just kind of trying to catch up with that. I don't know how I'm going to do it. That's my. That's where I'm a little bit stuck. But I. It's so important to me to bring in more rest into my life. And I, I really, you know, before having a baby was very consistent with meditation and yoga, and I don't know how I'm gonna do it, but that is one of my goals for 2024 is just to get back to that, because that is very revitalizing for me and I miss it so.

And I'm excited for you to get.

There, how I'm gonna do it, but I have. I'm hopeful, I'm optimistic.

Good, good. And even though sometimes we might not have the road that we need to GPS down and go down, just simply saying, I want this, but I'm not entirely sure as to how to go about it, the universe then, still delivers. It's. It starts giving you some clues. You know, people in your life start coming out of nowhere, and they're like, hey, I need you to practice yoga with. And, you know, it's. It's just, you know, funny timing like that, but it's starting very simply. You know, sometimes we look and we say, I want to do yoga and meditate every single day. While that's a fabulous goal, that's not where we're starting from. It could be such a huge weight to carry to then embed. So I say, you know, start with what you can with where you are. It might look like incorporating this practice once a week, week, consistently. Let it be Sundays, Mondays, whatever that day is for. You could be doing it once a month to begin, but. But the most important thing is to begin. And now even having that kind of scripting in your mind of, I want more of this. I need more of this. This is fun and healthy and rejuvenating for me. When you do find a pocket of time, your brain is like, aha, you know, I have this time now where I can do this thing for myself that brings me that rest and relaxation and revitalization. So even just having that notion in your mind really, really helps. So I'm confident we'll find a good yoga and movement routine and meditation for you in, you know, in a brief time, relatively speaking. Thank you for sharing. Thank you to everyone so much for your participation today for being open to the practice. So this practice is not actually anything I make up. I can't take credit for it whatsoever. I wish I could. Maybe one day I'll create my own. But it is by an amazing man called Taki Moore, who actually did a talk for a different kind of mindshare event that I was able to listen in on, on the recording, which was just fabulous. I loved it so much listening it to. Listening to it myself. So I was like, of course I need to share this with the whole community. So. So, you know, continue to add to the lists as information comes, you know, asking yourself those questions, making those specific goals, what do those look like for you? And nobody else's road has to look like yours because we're not in a competition. We're all in a community. And so, you know, we're here to support. We're here to provide guidance and to, you know, have that beautiful connection that keeps us all anchored to those goals. So I wish everybody a beautiful rest of your Friday. An amazing weekend ahead as well. If you have any questions, always feel free to reach out to me or to Deepa or to Annalise. We're always happy to help, and may this 2024 be the absolute best year yet where you get to honor yourself in the highest ways. So take care, everybody. Happy Friday.

Thank you.

My pleasure.