Okay, Ladies, ladies, it is week three, week three of this empowerment week three of this evolution and week three of this authentic expression, self empowerment, spiritual personal evolution and authentic expression. And the first week was clarifying your vision and your values. Getting that as as clear and vivid as possible. Seeing if what you're doing is aligned with what you really value and what you really want for yourself. Yes, we too, was looking at your subconscious and all the things that you actually tell yourself about the things that you want to think that you value and maybe that plays a role in why you do not have it. So in order to rework what's in your subconscious and you work, the things that we tell ourselves, but we touched a little bit on this and we've too, but this is where you actually start to do things.

Things that might seem useless many things that might seem odd, right? So things that might not seem like it's congruent. But the whole idea of this is to actually implement things into your life that shakes up your subconscious to let it know, things are going to be different. Those things that used to apply no longer apply. And this is what's happening now. So with that said, I will get into the slides and get into the slides.

And as we're going through these things, remember about your reticular activating system and remember about the different the different places or phases that you might be in your experiential awareness cycle, when you're in experiences in your life and the things that you might be telling yourself and then you doing some of these things are going to send yourself a clear different message. Yes. So this is the slides here and Let me expand. And hopefully, the slides will go as planned out and have some technical logical issues. But everything's great, David, it's gonna be perfect. Week Three, redefining and embodying redefine.

And that's what we're doing. That's what you want to do here. So, as I go through these slides, I want you to have pen and paper and write down the things that you think resonate with you write down the things that you can do. Write down the things that you can place into your routine, something that you can say, I can use this to help me amplify my vision or my value, or I can use this to help me with confidence with my vision and my value, or I can I can use this to help me normalize my attitudes around my vision and my value. And it may not be direct, but it'll help you start to you can normalize it in a smaller area, maybe a work or a frenzy. Don't normalize it and the bigger or larger area that you would like it to be.

Let's get started. So affirmations we all know affirmations. Correct. So we can get affirmations on YouTube, you can get affirmation from fortune cookie, right? It doesn't matter where you get it wrong, it doesn't matter where you get them from, the best place to get them from is from your subconscious, limiting beliefs from your core beliefs, that's where you want to get them from, because that's where they're going to be going. Anyway, right.

So years and years and years, progressive develop these ideas and stories and narratives that we have about our outside world or about situations that we're in. And these affirmations are going to have to be repeated and repeated and repeated so that they can also then get in there and penetrate and move and kick out some of those old beliefs. So how you do this you can take one of your one or a lot or all of your subconscious limiting beliefs and then reframe it completely reframe it. So if one might be, I don't think I'm good enough to get that job. I don't. You're thinking I want to go after this job but really in my professional life Do they accept people look like me?

Do I have the credentials? reframe that right? Look at all the limits that you're setting on yourself. Say I have excellent education. My education is one of the best. The job takes more than education.

I'm probably I might be more educated than people there. I never know what education are looking for. I don't know what type what kind of employer they're looking for right now. You can say, I am highly professional and my professionalism exudes from from my being, you can start to reframe the affirmations or work with them in ways like that. So that's an example for work. If you do Like, I might not be fit enough to, I might not be beautiful enough to attract the partner that I want.

I'm amazing. My lips are amazing. My hair is amazing the people that people that I want are attracted to me because the energy that I exude and give off in my being I am one of the most beautiful people I've ever seen. People tell me I'm beautiful all the time I exude beautiful on the outside the inside around side, everything. So those are the type of affirmations that you can or ways that you can reframe and you also want to work with I am statements. Some of what I said might have been like people bla bla bla, which is good, too.

But you wouldn't really want to work in this sense of I am and when you say these things, you want to feel these things in your body. You want to feel these things in your bones. You want to feel these things in yourself. You want to feel These things you want to imagine these things, you're going to have these things just like whisper around you and take you up really embody these things. You're redefining your, your core beliefs and you're then embodying the new ones, right until they become a core belief because remember, I believe it's only a thought you keep thinking. Okay?

So let's repeat them. You can do these in a mirror, you know, you can write them down. So people there's exercises, some people say, you know, just write it 10 times a day. Some people like to write it 100 times a day. Whether or not you write it 10 or 100 times, I'm going to have the idea that it depends on how you feel into it. Because if you write something 1000 times a day, if you are not feeling it, if you're just writing get mindlessly if you're writing to get it over with, it's not going to really make a change in your life.

You're being who you are, and safety. So I have safety down here, because a lot of the times when we were not going After something that we want, it might be because we don't feel it's safe to do so. Not literally safe. And so let me pre precede this with the site, the subconscious, the subconscious wants to keep us safe. So don't go after that job. Because you might be rejected to go after that.

Don't talk to that guy because you might be rejected. Don't try that flip because you're older now Regina, and you might break your neck, right? So the subconscious sometimes is logical, but it's meant to keep us safe. And logic doesn't always get us the results that we want. Sometimes things don't make sense, but they work out right. And we don't want to go after the things that people have been doing all the time.

We don't want to go after the things they're only make sense. One of the things that light is on fire. Not literally, like our souls on fire then ignite us to do more with ourselves. So, so safety, yeah. So with the safety issue, Telling your subconscious it's safe for me to be seen, right? So if you want to attract the partner, it's safe for me to be seen.

It's safe for me to talk to people. It's safe for me to open up, you know, but sometimes we might not really feel that those things are safe. We want to believe those things are safe, and we want to have those experiences. But we might not believe that those things are really safe for us to do because in the past, they've led us to be hurt. Yes. So safety is something that I would say to add into your affirmations and so fuck banks, right or bucks bank.

The idea of this is that you have a piggy bank, right and, and every day this piggy bank can be refreshed or renewed or react with more flux. However, you need to give these flux out strategically you know where You can only a lot, but so much flux, you can't just be giving them out all willy nilly, right? So I can say, you really have to, you know, pay attention to it to be careful with where you put your energy and, and how you give your yourself or how much attention or how much how much you really care about or I could say, keep your thoughts to yourself, right. One of them is more powerful than the other. Yes, I agree. So with this, you want to give your attention to your your energy is going to be a fucking escape.

So don't give your energy anywhere that you do not want it right. Be very cognizant and very deliberate with where you put your energy because you leave your energy places and when you go places they take your energy as well. Right? So you want to stay in a place where you can be aware of what's happening. For you, to you and around you, right. This keeps you this your awareness of the cycle.

That you may be going in. So this is your awareness of what opportunities can I see for myself right now? Am I missing anything that I might be want to be that I may want to be going after? Um, so this is you being deliberate with your energy, put your energy in places that you want to be. Put your energy in places that are aligned with the vision that you want for yourself and align with your values. Not places that you've just been putting it, because you've been putting it there for so long.

It just feels normal and familiar. That stops today. Yes. All right. So some people you can even go as far as to make like little coins and just, you know, hand them out to people. You get a buck, you get a buck, you get a buck, you do not get a buck and still don't give them all away, right?

They're not to give all away, you need some for yourself, save them for yourself by something shiny and new for yourself, right at new shiny, subconscious mindsets. That's what you can get for yourself. So you only believe Mr. Fox, be careful What a fuck you put on rest. Okay, next for goodbye list, make a goodbye list I like to think of this as a ceremonial kind of thing. And you weren't letting go of all of that that no longer serves you you recognize this is not aligned with what I want for myself this is not aligned with my values. This is not aligned with my vision This is not allow aligned with where I see myself in the future.

And it has to go Goodbye, goodbye, you make a list of these things. You write these things out so you can see them, you can see them going and that way if you pop back up and you say wait a minute, I saw you in my goodbye list. You should not be here in my Hello list. You should not be in my presence right now. You should not be anything that's happening with me right now because I saw you in that list and now that you got so it also helps you be more aware of the things that you no longer want to do and the things that no longer serve you when they pop back up. You can plug them back out.

So you could this can be in the form of pictures. You can have pictures of people or pictures of places, pictures of things you can draw the picture you don't have to picture it can be just the name of something journal pages you journal out any event or journal a memory that you want to let go of. Some people burn things you can burn it you can rip it up ceremoniously. You can do whatever you would like to do, or however you want to do it. Um, emotions, they can be emotions, memories. I have underworld here because I feel like sometimes it's nice to wear nice underwear and we don't do it enough.

And I think I like to say I'm getting rid of everything that no longer serves you or doesn't make you feel good including your drawls including the underwear that you have and you know you need to let go of this let it go like this is you creating a whole new you are wholly unaware, aligned with what you want for yourself. Does that align with helping you find a new partner? Is that aligned with a new job that you might wonder is that aligned with you feeling as good and as motivated as possible? Holy drawls, I don't think so. So there's also social media, your social media feeds called the feed that are feeding this BS in your mind, scroll through your social media, get rid of the stuff that's not that's not aligned with what you want, right? It's no, no more distractions in life, no more distractions in life, we are going on a trajectory to get what we want to think about what we want to have what we want, right?

And when I say this, I don't want I don't want you guys to think in a way up, I don't have this, I want this out of me. But you're doing this to to feel and embody these things. And then you see when or when or how you can get them in your life. Okay, so you're embodying the energy of these things. And you can't do that with all these distractions that may embody the opposite or the antithesis of it. Such as BS in social media, get rid of it, get rid of it, get rid of it, you know, you don't have to leave your social media feed, empty, you don't leave it empty.

What you do is you then search out things that actually are like what you want. It's there. It's there. You just have to Look forward don't just have to ship me by default. When it's coming into your mind do this deliberately cut out some TV. Right cut out TV shows that aren't really feeding you in your mind what you think you need.

I watched the show. So tidbit side note talking about TV. I watched them I was doing really good. So you know I live in here in Asia and me being different, my skin tones a little darker. Some of my hair is a little fuzzier than that. I can say that it's but so here I am and I've gotten used to when I first when I first got here it was back you know I was get a little angry sometimes it was pretty bad when I first got here, how people would respond to me.

And it helped me a lot though it helped me build patience that helped me understand like I'm more than just my race helped me move beyond like this helped me into a spiritual place where the just this body that I'm in, and I watched a racially charged movie. Be a few days. ago and then a lot of that like somebody like a family was like looking at me like looking back and like tapping a person and pointing and like it was quite annoying. And but I let it get to me. I let it get to me. I mean, I gave them look sitting in stairs until they were like, uh, but yeah, I mean, in my mind, right I was annoyed.

But okay, I'm not going to go into the whole story. But I say this to say the TV that you watch the things you put in your subconscious both it affects how you what you exude into the world. Yes. So TV, social media, all those things. Say goodbye to these things as you hit the delete button or the unfollow. Goodbye, goodbye.

Adios. Oh, wha whatever you want to say make it something fun. You can make it ceremonial so that you can remember and that it has a lasting impression on you as to why you're doing these things. And then when they pop back up or anything similar to it, you know, you're not supposed to be here. erasing phone numbers people's phone. Get them out gifts from appoint friends, etc.

Those kinds of things, things that you don't need to do that do not serve you any longer get rid of them, including people. Yes, get rid of people. How do I get rid of my family? You reduce the time that you spend with him. You say, hey, what are we talking about? What do you want to sell?

I don't wanna talk about anything else. Okay, no, buy, you know, would you like I would like to talk about this. You want to talk about anything. I want to talk about something more positive for me. I'm doing this thing right now. I'm staying pretty aligned, and I'm going on my trajectory, what I need for myself if you can't, if you can't appreciate that, and involve yourself in some higher consciousness conversation, and guess what, this week might have to renegotiate the nature of our association.

Right? That's how you do something like that. And attitudes, your own attitudes. Check your attitudes. We know that you find yourself in certain attitudes and moods when you don't like it. Put that on yourself.

Buy lists and watch that go buy out of your list out of your life. And with this with this list, you accompany it with in Hello list. Hello, how are you attitudes? How are you new routines of exercising? And how are you new people I have in my life? And how are you this new these new thoughts or affirmations or these new things that I'm implementing into my life?

Whatever it is, that helps you that's aligned with your vision and your values. How are you this meditation visualization I'm doing in the mornings regarding the life that I truly want for myself the feelings that I'm wanting to embody Hello, how how are you? How do you feel you feel like I feel we feel great, awesome. Make that list too. I don't want to like I'm rushing through the slides. Let me slow down because I had to, this is my third time doing this.

So the Hello list. Welcome. All that assist you and creating your vision for you and The life you deserve. So that in that list, think about what even the things that you don't have or maybe can't do. welcome those things into your energy welcome those things into your mind welcome those things into your subconscious because you can only get and grasp what's in your head, which you can imagine, right I say that later on. So with this Hello, let's be quite deliberate with what you have in there.

Be deliberate with it. And you can be whatever you are bringing into yourself, you do your Goodbye, you throw that away, you burn it, you repent, you do whatever you need to do with that. And then you do your Hello list. dancing. So when I talk about I'm creating routine, and there's ways to raise your your energy, your vibrations and things of that sort. Dancing is awesome.

We are literally a vehicle of energy. We are channeled energy flowing through us. Why would stagnate fat, besides the fact that it's not really accepted or feels weird because nobody else is doing it or because we feel awkward doing it those are no reasons to not do something if you knew something was going to make you a million dollars, which is still do it even though awkward, you know, I mean, so this is like this is a million dollars for your mind this is you been able to express yourself and create in ways that you want to within your body, your body is an expression of yourself. So you can dance in the morning times, right you can schedule me at this time of Daniel either look for a song or I play my favorite song and I just jam out to it. When you hear music, allow your body to allow things to move through you and around you and and you can do this with with people incorporate people if you have children, your children will love a little dance break.

And the day right I'm at work and public naked dance naked in this naked thing. Even if You are not dancing, just chilling around the house naked. If you're someone who's uncomfortable with your body, be naked, be naked, it's okay. I'm at work. So if you're at work, just like dance move, do something different and the complete opposite what you're used to doing. Right your body with your mind, your body will get out of this funk.

And this feeling that says, This is all we can do here, this is all that's accepted here. And then you'll be able to do something more, you'll be able to handle if someone sees you be able to handle the feelings. If they don't, you'll just feel better. And this idea of like, I can do things beyond what's supposed to be done in this tight environment will also then transfer to other areas of your life. Yes, and it may not even it can expand beyond just the physical but also the the mental and the emotional. You know, even I'm not supposed to feel this way.

I can still feel this way because it's My own feeling and it makes me feel good. This is what feels right to me as opposed to what I'm supposed to be doing. And saying saying use your throat shoppers in your expression guys Express Express Express is a very likely My throat is a very expansive energy. You don't have to be able to sing to sing Just do it. People ask me all the time. What can you say?

I say I do. Let the bat whether or not I can have no bearing on whether or not I do I do it a lot of times like when I'm washing dishes, you know my body stagger them. I mean that's rhythmic, repetitive motion, which and rhythmic. Repetitive is something where you can relax yourself either things like this. That's why people maybe rock back and forth. That's why people start to tap their tap their foot.

Maybe they like do this with our hands with their fingertips on a surface. But rhythmic repetitive things are things that soothe the human Be I digress with that. Singing Yes, it's an expansive energy. This says confidence that's supposed to say confidence. Let me change that. Now guys, actually, I will change it.

You notice that it says, confidence increases your confidence. It's fun and it's relaxing. So you can sing a song that's energizing or you can sing a song that's relaxing, because you can just hum it, right. But there's the sounds and the vibrations. We are vibrational beings, like every cell in our body has its own vibration. Yes.

They have technology and advancements where they can hear if a cell is cancerous or not, they can hear a healthy cell versus a non healthy cell. And we are made up of all these cells. So we are cell and space and energy. That's what we are. So when we start to move Sounds, the sounds that we may are also affecting the cells in our body. Yes, um, something else that just popped into my head and it popped right back out, okay?

Yes, so the sounds that we make and also the environments that we put ourselves in. So we want to soothe ourselves, we can do that with our voice, we want to sue someone else. We can do that with our voice. The throat chakra is our expression start, but you can't say the words that you really want to say. You can start by the sounds start by finding a sound that resonates with you go and you can go through the vowels. You can go through mantras, but there are a multitude of ways that you can do this.

And this will help you feel more aligned with yourself. It'll help you feel more expressive and expansive. It might be uncomfortable at first, but you will get used to it. Get over yourself. You'd be good, you're good. And you can also do this at work or public as well.

You can do this naked, you can do anything naked, it'll be fine. I'm just not naked in public at work to get there. Exercise. So exercise is motivational. Once you start to move your body, you're telling your body, this is what we're doing, right? Because what happens is over time and over time, and over time, our body becomes our mind as we go on autopilot.

And the subconscious controls our behaviors and our thoughts, our bodies and take over because the conscious is asleep. So and someone gave this example in the last. I don't think I did, but I was listening to Dr. Joe dispenza. Again, and he was talking about how he could be example of how you might go to dial a phone number and you don't You can't consciously remember the number. But once you start to dial up your body, just notice that your finger just goes. I like to give an example of singing.

Now sometimes I won't know the words at all to a song. But then once I like maybe say one or two, then like, my, my, my mind is blank, literally, but my mouth is singing these words. And they can be like songs from years and years and years back. So all these things are just stuck in our subconscious. And the body becomes the mind. The body is driving us to do these things.

So I say this to say exercise, you start to control the body, you tell the body, Hey, I know you don't want to do this. We're doing it. We're doing this. I know. I know. We're tired.

And I know you're breathing heavy and we're doing this that transfers to your mental capacity as well. Right? I know maybe I can't handle this. Maybe this is too much for me right now. And, and we're doing it. And we can handle this.

And we're succeeding at this. And look, we just did it we got through that situation. So it increases your mental capacity, that dimension also makes you healthier. It makes you look a little better sometimes. And you can do this you don't have to go to a gym, you could go to a gym, you could just be at home and pick up something heavy. have kids pick up your kids, you can pick up a bottle a case of water, your hearing aids, you can pick up one of these, you know, like some gallons of water and try and like move that around the house.

Randomly. So in the mornings, what I do is I do jumping jacks, and then I'll also add on like a wild card or whatever I feel like doing in the moment. And that is like how I will get some extras. I think I haven't really been doing my normal exercise like I used to. Yeah, that that just took me too sad. And get creative with it.

You can create your routine. I said it Ready to look on YouTube? Chicken is Google exercises, do whatever you want to do. Exercise. If you don't use it, you lose it. Or as I say, you forget you ever you forget it ever exists and you become stiff and unhappy, right?

So we have to keep working on the splits, keep working on splits are going to be so flexible, aren't we? so flexible mind and body. Check your posture, posture, posture, posture, posture type. So, with posture, this is what happens. We go through life and, you know, we're like, we're going to work and work. Oh, I don't want to go to work.

I'm gonna do this stuff at work. I gotta talk these people. What do you want? What do you want? I so that's what happens. And then we sort of stay in that position where there for like eight hours a day, who sort of stay in this position that can be very much watched Jamaica's bigger and you'll pick a target closer, so we'll be in between Very hunched type of position, right.

So this up here is our third. So at the top is our cervical here. So we have our thoracic spine, which is you know, from here to here and then we have our lumbar, and then it goes a little lower. We don't believe that's our hips are involved in actually so but either way. So check the posture, check your posture is your posture when when your shoulders are completely forward and then your spine is pointing backwards like that. And your neck is probably somewhere like that.

Is that what's happening with you don't do that. Also, you don't have to do this. You don't have to do this either. Right? It doesn't have to be so crazy like this here. But try and have your shoulders in line with your neck.

And maybe your arm coming straight down when you walk, have some movement, have some flow to your walk, you know, so I watch some people walking, they may walk with their arms straight to the side. Sometimes that's taller people who may not I imagine maybe they feel like they take up too much space. You know? Me and my brother. We walk like Like cavemen like we, we, I reckon it's probably cuz our dad does the same thing my dad's really long limbs and he has like this kind of thing happening. So he's very egotistical, that kind of dude.

And so my shoulders actually if I let them my shoulders come forward and that's from a lot of like pooling as I because that's all pole dancing for nine years it was a lot of pulling up my shoulders, my chest are they come forward some however, I still have this thing happening and yoga they call it panic. They have a panic and panic kind of postures where eight against one is more suppressed. And then upon it gets one that's more egotistical. I was this one, right. And I didn't realize it I'm like, I'm not thinking about it on purpose, however, but the people around you will also influence how you are sorry, I say this. I will not digress that much.

Okay. So look at your family's posture. Look at the people also not just the people around you and start to like, observe how they are. Is it something that you're drawn to about this person due to their posture? Or is it something you're not drawn to, or certain people have certain traits when they have a particular posture? Check your own.

See how you feel when your posture is a certain way. It's check your posture. When you're eating, you're doing something subconscious as opposed to, you know, like, during conflict versus joy, fun. Talk to people with assertive posture, right? So when you talk to people, you can give yourself an assignment of this too. When you talk to people try and talk to somebody, we're going to start a posture.

Look people in the eyes, right? look people in the eyes, shoulders square, across, so shoulders square and you'll have your chest up, but that helps to make sure your chin is up, maybe put hands on your hips. And you know, just talk to people in this sense and see how you feel. See if this feels uncomfortable for you see if it feels like oh, this is Like this, I can get used to this. See if it's changing how the things that you want to say see that changing your voice even changing how you speak, right? Because if we're talking or three improviser down like this, our voice is gonna sound different than when we talk up like this we may want to sound and, and be more expansive with our energy when we open up our bodies.

And you were to put yourself in the fetal position right now bring your from your thighs to your chest or put your knees in your face and just hug around your knees, what will happen is it'll be really easy to start to cry. It'd be really easy to bring back memories to start to cry, we really hard to feel good. And, and inversely, if you were to open yourself up, put it put the hands up in the air and you'll smile and jump is gonna be really fucking hard in order for you to then feel sad. Right? It'd be really hard for you to feel sad when you stand like this for, you know, a minute just to stand Chin up. Chest up, feet apart.

And in a lot of postures that will, the science suggests that feet together is more powerful. I don't feel that, but you know, whatever resonates with you, but check your posture and see what feels best for what you want for your alignments. Yes. If you are trying to attract something towards you, you can't attract it if you're in a fetal position, right, like a standard fetal position. You can't be who why why don't do that. So just be expansive, you'd be seen, be seen.

It's okay. It's safe to be seen. And you can do this in the mirror with your affirmations. And so just check in with your back is your back. Neutral is your chest forward, checking with your feet, your head, your chin, where's your chin with reference to the floor, your eye contact your hands or your hands open. Are your hands opening being open?

Are you? Are you his clothes? Are they are they along their stomach or their arms maybe crossed? Are you one of these kinds of people and what this thing here also pulls you down normally. So check in with your posture and your body language. And so also I want to add in here sometimes women with larger breasts, they tend to cave in because they don't look for good reason they don't want like, thick wise and ask wipes like staring at them or giving them too much attention because you know of just who they are.

Right? I know I won't get too much into it. But what that does is that makes you more con concave in the chest and convex in the back. Which truth is not to mention if you're tall, sometimes tall woman too. I work with a woman who was tall with large breasts. She literally looked like a hunchback and she was an okay looking gal but she was like you could see her confidence was just torn down I mean, I don't want to say everybody could see it, but maybe I because I'm more in tune with those things like I saw it.

And it was it was sort of like heartbreaking like Geez. And so I know when I see posture, that's what I that's why I pay attention to how the person is feeling and the things that someone says May, it will be congruent with how their bodies are, pay attention to your body. set an alarm to check in with your body. Yes, so check in with that way when you hear the alarm go off. You don't even know what the alarm is going to have to look at it. This pick up whatever is happening, you know, put your put your chin up, chest up, shoulders back, and they'll straighten out your hips so your hips back or your hips forward and your torso Lena for you know, so just just check in with what's happening with your own body and what that might mean for you check in with your body and how you mean in them and how you feel in the moment.

Okay, facial expressions right I used to hate him with a smile, smile, right? But don't do it for the people that do it for yourself. You know, I mean, when you're thinking about things if you're thinking of gratitude, and a smile, like your facial expressions, just like your body can change your mind. So can your facial expressions. Yeah, if you notice that you want to see people who have like stank face all the time, maybe maybe check out why or maybe if you see something that maybe makes you go and that sort of stays and lingers on your face, you know, sometimes that happens, check in with those things, be cognizant and aware of those things and make them go away as as needed. Okay.

So scale and monitor, you want to scale and monitor your emotions. If you are going on the trajectory of wanting to be in control of your emotions in control of how you respond and control of your surroundings. If you feel like you're like like like you're just sort of subject to the shenanigans of life and you're not in control of things, scale and monitor this is an easy way once you realize like it'll be it'll be so fast. If you actually commit to this, it'll be happening so fast or you realize what's happening with you, and how you can respond to your environment versus react to the environment. So your emotions are going to fluctuate, like as human beings we want, we are going to experience everything on the scale, we should not stay on the polar sides of it, right, we want to be in the middle and we wouldn't be able to move the needle as needed.

So give your emotions a path and parameters. That's what this is. So you can scale and monitor say, maybe when you wake up in the morning, the afternoon, the evening at nighttime, just give yourself like a zero to 10 kind of thing or happy, angry or whatever you whatever emotions you're working with, right. If you are working with you, you don't know where to start. You can start either with like anger or happy or you can start with fear and love. Or you can look up here at the basic primary emotions, I think there's five of them, I tend to forget them because you know, as a therapist, teachers, those, those primary emotions and Regina didn't agree with them.

That's why I'm not a therapist anymore. So emotions, scale them. So whatever you're working with whatever you want to monitor, whatever you want to get rid of, and start to implement, right, whatever you want to decrease an increase. That's what you want to start to scale. And you can put those all along the skills, same with your mood, and notice the changes and change back if needed. Yes.

So if you notice, you know, if you go to work, you know, work, they always don't shoot at me and I can't stand them. When this happens. The person comes in the fight, he respects me, and these things are going to make you a little riled up right? You have these the same reactions to these things, and generally all the time. So when these things begin to happen, then you don't have to have the same response because you know what's happening? You know what you what you're going to feel you know what you're going to expect from yourself.

And you know what's expected the environment. So you don't have to give the environment the same thing that you've given them, you can respond in a different way. And I think later on I talked about this and that I'll talk about it right now. But you want to have Oh, this can go with the Hello list. So like certain phrases, or certain things that you want to do, you know, so as you're scaling and monitoring your emotions, if you know Around this time, or this emotion I'm trying to avoid and you feel it start to bubble up. What you can do is refer to your Hello list and these are things that you might want to say, or do in place of the things that you used to say or do the trick that you're trying to get rid of.

So we can be a phrase maybe you always say this, we always say that and this is what I want to say now, I want to say you know what, I appreciate your time or I appreciate your opinion. But or not rather not do that or I'm not available for that right now or whatever it might be you want to say certain phrases and have them in your head, readily available for you to do When you start to feel these emotions bubble up, or when when you know, this is this is an environment that usually puts me here on a scale, just I'm going to use this instead. And if you're maybe a person who when things get uncomfortable, maybe you just like take a sip of your water and leave. Or maybe you might not say anything, but you don't want to do those things anymore.

So maybe you just maybe you say nothing, but you don't take a sip of water. Or maybe you're somebody who who always said something, maybe this time you do take a sip of water. Yes. So these are just things that you can incorporate from your Hello list into now changing back are changing your mood. When you've noticed that the scale is going up certain way that you don't want it to go. Okay, brag bank.

Why are you awesome? Tell me Let it go. Maybe a few things. Yes. Okay. So Get into this feeling of you being amazing.

And you being awesome. If you want experiences and people are thing that's your life that are those things, you have to also be those things. Right? They may be a trickle or tickle the experiences in your life now, but increase those things you can have more of those things but you have to embody what you want for yourself. You can't think oh, I want this awesome person in my life. And then I'm okay.

Right? You can't think I want this awesome job. I might not be qualified or I really want to be in charge of my life. But I don't trust my decisions that I make. You know, you have to you have to embody the things that you want for yourself. So when you are certain about something, no one no by no thing can tell you different so get certain about yourself, but you tell me if you ask me my name I say it's Regina, Regina Nana maker now newly right.

Um, I want to, I want to say that with certainty if I ask you your name, you will say it with certainty. And if you were to tell me Oh, Regina, you look nice today. Oh, okay, I don't look down and think about Oh, thank you maybe, right, that might be one of the responses. Or normally my responses I know, or that's what I hear, you know, whatever it is, whatever it might be, whatever sly thing was the out of my mouth, right. But the idea of that is if someone says something that's more subjective, that you might not agree with that you don't know for certain that leaves room for error, it leaves margin for uncertainty, right. So with that said, if you don't know that you're amazing.

If you don't know that you're gorgeous. If you don't know that you're beautiful. You don't know that you're worth if you don't know that you are a gem to be held up to the best of theme. Then there will always be room for uncertainty with the To be certain about who you are, why you are that you are amazing. And no one can tell you different except for yourself. That's really what's happening.

You're the only person that's telling yourself anything different. Because if someone was to say to you, that's not your name, you know, you'd be like yet but it is so know for certain because someone else's opinion should not matter more than your own. their opinion might open up yours, but it should not matter more than your own. Yes. Okay. So think about the compliments that you get.

Think about the accomplishments that you have. And this is tricky. So although I say think about the accomplishments that you had, do not hold true to them, Do not hold on to them as if they're the ones that most important. What's most important is you who you are, the things you do the things you like, the things you say, the way you look like that's looking isn't all, all that important, and it's very important because you don't want to feel like you look like shit. But you feel so good. Everything about you.

It's going to be awesome, including how you look Even if people don't agree with it, even if you don't agree with it right now, it is what you got. Right? Make it work. So, things that people might thank you for, you know, so also, there's so many things you should be able to name at least 50 things that you can brag about, about yourself. People don't have to agree with it. You do.

So next happy hack. Very easy, simple. Make a list of things that make you happy. Okay. But no, I could. So happiness is not a coincidence.

People work for it. It matters where you focus. That's what it is. If you focus on things that do not make you happy, guess what? You're not gonna be too happy. And you focus on things that make you happy.

Yes, what happy you are. Right. It's quite. It's not easy, but it is simple, right? So make a list of these things that make you happy and make you Feel good? You know so happy is a lot of people use the word happy, it's an easy word to use, I like to dig into it more so what feelings equate to happiness you know, happiness is so large and overall what it feels feelings that you want to feel.

Feeling those feelings that you want to feel will then make you happy. Right having experiences that you want to have will then make you happy. What are those things that make you happy, good experiences that make you feel those things that make you happy? So have that list make those things accessible to you in your environment as much as you can incorporate them in your life even if you don't feel like you need it right now even if you feel like you're okay, you'll need to be extra happy incorporate them in your life anyway do them anyway. It helps like you are worth some additional make me happy time. Yes.

So and have or have them available available for recall the combat negative feelings and events should they arise? Yeah. So this is just a is quite simple. We don't really think about these things all the time when we we go through life and just things are shitty sometimes that thinking was something that I can just sort of like it's like a coping mechanism, right? A little coping mechanism and a toolbox that you might have that you might give it to a kid or something like that. You know, but something that you like billion Okay, well think about that said with a little kid said to you that made you angry.

Do it for yourself. We forget to do these things as we get older. journaling. You know, I love journaling. I love I love journaling. It's simply creation, like that's what it is.

If you can plan your life out, would you write we plan all these other things out? Let's plan our feelings. Let's plan our goals. Let's plan the people in our lives. Let's plan with these people might smell like let's plan with these with these places we want to go we might see these places. Let's plan our friends.

Let's plan our friends jobs. Let's plan the places We go within the places that we want to go, let's play around with it. But our fit looks like this plan, like the sheets, let's plan how we were here let's plan the clothes that we wear when we're at these amazing places within the maybe places that you want to go plan it all out. If you fill your brain with all those things, it's gonna be pretty hard for us not to have experiences or to go into experiences that you don't want to have. Because you're you're just full of this well, why would I want this motherfucking once getting it I'm journaling also can help you create attachments to things. So in terms of I can say create or detach from attachment.

So this goes with like processing old patterns. And we also you can rework the old patterns, reframe your patterns and that creates a new attachment to things. It's really just processing what's in your subconscious and processing the things are in there and stuck and getting it out. Cuz that That's what changes your outlook on life. That's what changes your behaviors. That's what changes your thoughts, which changes your feelings, which are physical sensations, which changes the behavior decisions that you make, which changes the environment in which it'll end.

Ah, yes. Okay. And journaling also affects the immune system. So studies show and journaling decreases depression decreases anxiety. Why do you think you're getting all the shit out? You're getting all out of your head.

Get it out, if you get the energy that's just held up in here, putting it somewhere else. And now it's no longer there. Right? You can process it, you can see it differently. Yeah, so you can set a journal you don't have to journal every day for another journal, right? You don't have to journal every day.

This is the one that resonates with you don't feel obligated to do stuff. But if you do set, set a time of day, you can set your intention for the day you set your attention for the weekend, such as your attention for the year, right if you want to like plan out your year, every day you write about what you want for this year, how you'd be in this year. I think everything included in that. So everything, everything is detailed as possible you can't be detailed enough. All right. Next, meditation so everything starts in the brain, everything starts in the brain.

And so meditation slows down the brainwaves, it boosts the immune system and it helps you connect with yourself, your self, your higher self, your higher power, whatever you want to do. It helps you connect in that sense. So when I say meditation myself, I say meditation as observing, I do not subscribe to this idea that meditation is all about clearing your mind, and focusing on nothing. I think that's hella hard for people and it will be I think, damn near impossible for a lot of people. So for me, meditation is simply observing to be able to observe your thoughts and observe your experiential awareness process without delving into it and becoming a part of it. Right?

Because our thoughts are only thoughts, our thoughts are our brain working, our thoughts are an indication that our brain is still working. We don't have to believe the thoughts. The thoughts aren't always true, it might be a good thought it might be a bad thought, either way, it's still just a thought, right? You don't have to respond to it so much. We don't have to respond to the emotion that follows a thought. So one of my favorite meditations for people who are too involved with too responsive too impulsive is the labeling meditation where you get a new little zone and you relax and all the other jobs.

And then you start to just label things to happen. So we can be in breath, out breath. You don't have to do this out loud, but in breath out breath because they inhale, exhale. Now you can say, swallow, you can say itch, scratch thoughts. stomach growling, however, you want to label your thoughts, you know, burp, fart, whatever you want to do whatever happens in meditation, you just label it. And then so when you have this thought, whether it say that the negative thought you don't even have to go into all that the bad thoughts, don't do that.

It's just a thought you just label thoughts. That's what's happening. It's a thoughts. And this trains your brain to not respond to what's happening to your body with what's happening in your body, if physiological, physiological aspects of yourself can be separate from your mental, your emotional there, they can be separate. But as of right now, with a lot of people, everything is so intertwined, right? But we want to separate those things.

We do not have to respond to the thoughts because the thoughts aren't always true. So corresponding to thoughts that are not true. We were responding to something that's not true. You know, why would we do that kind of sense does that actually make so respond to that which you choose? And this type of meditation allows you to decipher What would you want to respond to? It gives you time to then think, Okay, this is what's happening.

How do I want to respond to this as opposed to Oh, my stomach, like I need to go eat something, or all this thoughts happening, I need to feel sad. No, that's not, it doesn't happen that way. Don't. So that's what this labeling meditation helps you with. And contrast to that. You can meditate a one like one sort of just sort of like journaling but for the body.

So you can meditate on future events and you can meditate on the things that you want to happen and feeling more so a top feeling when you meditate, what to meditate on the feeling if you're doing it for purposes of bringing things into yourself. Breath. So there's you can just google breath work and you can incorporate certain breaths within your meditation. Focus on your breath is always the easiest thing. If nothing else, just focus on your breath, right? Nothing else is focus on your natural breath.

Notice your breath and don't try and change it. Don't do anything else to it. Just notice your breath. She'll be there with your breath. Your breath is always with you. So it's something that you can always go back to when you feel in a moment where things are not in your control so much of their energetic meditation so you can expand your energy meditations or you can retract their energy meditations, you might hear sometimes you might have heard people talk about, you know, going imagining the earth's core and the energy coming up through the vines of the earth.

And then going through your feed into your chakras and or comments and things coming in from ether that can come down through your head and into your chakras the other way. There's even do protection types of meditations. Walking meditations for walking meditation is one where it gets you into the get you closer to being able to be in a meditative state while doing things as opposed to having to be in this position, so that you can meditate right so get you out of this idea that you have to be a yogi cross legs and calm and you can be In a meditative state about doing any and everything, because that's what you really want. That's why it's not about clearing your mind, it's about being still within the chaos of your mind, within the chaos of your environments, right, but a lot of times, it's really mostly only in our heads.

So the walking meditation you start, and you know you have a good bend in your knees, you're relaxed. You feel the weight, the even distribution of the weight of your feet start to tap into that. start to feel the weight of your body before against your feet, you get you get nice and config become a part of a four. And then you would lift up the leg, right, right leg, left leg, right leg forward, left leg down, or however you want to how it is. There's no wrong way to do this, but you want to start to label or organize And say what's happening with your with your walking until you get to a point where you no longer need to do that and you can just walk and be in this trance like states. Okay, that's meditation I'm trying to get through these also have a call at a certain time that need to go to forgiveness, forgiveness, all right?

We're getting this can be a tricky one guys. So regarding forgiveness here, here's the regarding forgiveness here. What we want you to do is going to be just knowing that this forgiveness is for you. It's for you. It's for you. It's for you.

Forgiveness is not for the other person. Right I'm sure you've heard the quote that says anger is like drinking poison and hoping that it affects the other person right doesn't work that way. So if you could, if you were able to release these feelings of anger or these feelings of resentment that you have, why wouldn't you, you know, the effects that those feelings have on your body? Why wouldn't you do that? Right? So why not, you know, so there is whole Pono Pono, which is a Hawaiian meditation prayer, however you would like to call it and it's just repeating the I'm sorry, please forgive me.

Thank you, I love you. Right and please forgive me can be interchanged with I forgive you. I don't know if that's what the guy I don't know if that interchangeability is what the guy who created it intended, but that's what I do. Because, you know, it depends on if I'm asking for forgiveness, or if I feel like I need to forgive someone else. But either way, I feel like they can be interchangeable because we always have a role to play. And whatever we feel like we should be like we need forgiveness for what we feel like.

We should be grateful. thing and the role even if we were if we if it was unbeknownst to us like if we didn't know what was happening the role is still that we are holding on to this right so if I'm saying I'm sorry, I could be saying I'm sorry to the person or I could be saying I'm sorry to myself for holding on to these emotions. I am starting to myself and not getting over the ship faster. I'm sorry to myself for not understanding how it was affecting me. I'm sorry to myself for allowing it to go this far. And please forgive me that can also be the same thing to myself Please forgive me for for taking this so far.

Please forgive me for not stopping it sooner. Please forgive me for allowing these feelings to affect me in a way that they have to affect the relationship with me with other people because it affects me It affects how I interact with other people that may or may not affect the person who I'm forgiving or who I want to forgive me. The I forgive you is I think self explanatory. You know, sounds like you need to release some things. to just say, I forgive you let it go, it feels so good to let things go. But what happens is sometimes, especially if it's with a person who was close to us, what can happen is that if we forgive and let go, then what kind of attachment Do we have to that person now.

So as dysfunctional or as insecure as the attachment may be, the only attachment that we have, even if that attachment causes us anger, we get used to that anger, the body gets used to the anger and it doesn't, oh, that's just fine. It's as the body becomes immune to the emotions that we hold in the level of the caliber of that emotion we need, we need even more that emotion for us actually feel it the next time, sort of like any other addiction. So when if this is if this anger is my only attachment to this person, whether it be a spouse, or whether it be a parent, or someone who's close to you, a sibling could be anything. If this attachment is the thing that's holding you closer than if you just let go Going forgive them, then what will be there, it won't be such an intense feeling that you have any more associated with this person.

So it may feel a little lackluster. It may feel like oh, this is boring so you're subconsciously like we want the emotion behind this we want to feel things The only thing we can actually feel intensely his anger. So we want to hold on to that that's like how the brain can trick us into thinking that we want to hold on to this resentment and his anger but really gonna let it go. Right? Trust that whatever if you want that peace in that calm that you say you want if you don't want to be but held by that person anymore, for that emotion or for whatever they've done, need to let it go or else you're still like the puppet you're still as they say, or someone mentions their name or images even you like Oh, right. Why?

Why would you like to why would you want to be the puppet of this event? Let It Go go back to being in charge of your own. Emotions Don't let someone else determine how you feel that is that you give you want to give you give it on your time. Right? Not just because someone said something in somebody's name, blah, blah, blah, right? So trust that that feeling of peace and calm that you want is going to be more beneficial than the resentment.

And also no you might not be ready for the peace in the calm you might want to hold on to the resentment because that's the attachment that you have to that person. But know that you're holding on to that because you want some kind of attachment to that person still. And it's the strongest attachment that you have. It's the strongest attachment as negative as the Thank you. Thank you despite it being something that might be negative. Thank you for the lesson.

Thank you for the experience. Thank you for creating clarity for me, thank you for giving me the contrast to create the clarity of what I want next. Thank you for letting me know this is not what I'm gonna go after. Thank you for giving me the red flags he thank you for giving me these signs that now my no this is what I want to go after. Right? Thank you.

And I love you because we're all just love. We all just wear vehicles, like, love, what we are, who we, what we do, right? And we get so distracted by everything else that's telling us that we should be separate, or that we're better than or that, you know, someone's doing us wrong or that, you know, we, we someone's wronging us we create resentment and anger toward things. We really that's what's the purpose of it, how was that serving you? Besides that strong attachment? How are you benefited, benefiting from your attachments or to your to your resentments, and your anger for someone that someone did something that someone did for you, to you, right?

Okay, the impactful event, so, take any event, whatever this is an event with a person and you go through this events, and you go through everything that they've done to you everything that you feel like you want either reparation for that you want them to suffer apologize for that you want them to acknowledge that they did wrong, go through the events go through how it made you feel all the feelings involved right? And then go through the role that they played in there. And then do the same thing for yourself. go through the same thing for yourself. What role did you play? What feelings Did you cause for yourself within a situation?

The wit and then what lessons like that's the best thing what lessons do you get from this? We have we are choosing we have a choice to hold on to these emotion if we want to have a choice and let it fuck up. Right? It might not be easy. But it's simple. Yes, look at the lesson so this way now when you think about that event, don't think of it as a don't think of it as like a negative time.

Think of it as a lesson, a life lesson and because guess what, there will be more to come. You can't hold on to every negative event. Right? If you want to hold on to some shit hold on to the positive events. Hold on to those You can't hold on to every negative event because they're coming, whatever's happened up the up until this point more of going to come. And if you decide right now that you're going to still hold on to them, because you deserve to, I don't know, you know that you're going to have a pretty shitty life regarding how you feel about other people, the people that that your ability to trust in your ability to be vulnerable, right?

There's not gonna be quite easy for you. But you're able to say, Okay, I understand these things. They've given me lessons. And this is what life is about. Life is about contrast, not everybody's going to agree with me, and then everybody's going to treat me well. And I have to be able to still be a human being around that I still have to be able to operate in relationships, I still have to be able to love myself, you know, I mean, like, you have to understand that these events are places where you can get stuck if you allow yourself right.

So that's an exercise you can do for the impact of the event. Remember to have your role involved into and that's Please forgive me or the I'm sorry, right? If you can't say for some people, it's really hard to say this person did me so wrong. I'm sorry, please forgive me. No, you can make it about you. Or you can just get up and be like, you know, it's, it's me.

It's me too. It's me too. And it's me because I'm still holding on to it right now. Let it go. Alright, next we have my slides. I suck, sometimes.

Gratitude. Okay. So it's really hard to have anger and resentment when you have gratitude. So I used to take I used to have thank you cards in my pocketbook that I'm carrying around with me, and I would give them out to people. And I remember being on a train this one time, and I was listening to this woman talk behind me and she was talking about like race relations and politics and things of that sort. But in a very appropriate way I was I was impressed.

And as I like throughout listening to her talk made me feel like belong that it made me feel welcomed, almost brought me to tears. And so throughout the train ride, I wrote this card, I wrote it up. And then as I got up on my for my stop, I gave a tour and it continued walking. And I've never seen her again, but it made me feel good, I'm sure. And she might have been quite confused at first. But as she read it, I'm sure she probably felt, you know, good.

And I'm sure it reinforced the ways that she thinks right, who am i think i reinforced that she was a grown woman she like I probably don't affect her at all, you know, for what she would do. But the idea is that there's an exchange and you're spreading the gratitude, you're spreading the love, right? So not to say carry well thank you cards with you, but you could. I'm journaling so journal view another routine for the morning you can do is to just journal which is what you're grateful for and the things we wake up in the morning to you can just take like five to 10 things that you're grateful for you do that with by yourself or with a partner and you get to share that share that experience if you're not sleeping like somebody on the sleep I'm gonna wake up and then rampage so gratitude rampage What is that?

What do you what is that Regina How would I be? I love my necklace, thank you for my earrings. Thank you for my black shirt. Thank you for my purple bras and I'm a black shirt. I like that aesthetically thank you for my complexion. I really enjoyed it.

Thank you for my teeth before the toothbrush, the toothbrush to brush my teeth, thank you for the lipstick, thank you for the liner and the lipstick, thank you for my hair. Although it can be some. Although it can be distracting or rough at times thank you for my hair thing for me think of my ability to walk thank you for the nourishment that I have in this home that don't have to go searching for thank you for water. I say thank you to my water sometimes. Thank you for my Nail thank you for my eyes that you've built to see thank you for my ability to talk and express myself thank you for my comments. It's my awareness of my abilities and my emotions and my mental my mental state thank you for my ability to dance the people ability to to do this and to prove our ability to love despite thank you for my ability to forgive despite thank you for my ability to see why I'm gracious or gratitude ish gracious mean gratitude.

I don't know either way that's like a gratitude rampage right? You go on to that thing you go into that and it's really hard to then go back to negativity or to have negativity live within you once you've just like did this rampage of gratitude right and but also I pray to items like this is my gratitude pen. This is my gratitude necklace. I'm where my gratitude nickels today. I'm so thankful. When you go back to these items, you can then you know, it's a reminder It's like, Oh, this is my gratitude thing.

This is my gratitude thing. You know, it could be my gratitude balloon, whatever you want it to be right. But just these are ways to incorporate this, this idea to keep you more in a higher vibe here and to keep you in a state where you can see more of what you want for yourself rather than what is right you being being thankful for what is brings more things for you to be thankful for into your life. That's how that works. Yeah. When you're grateful, it's difficult to be unhappy.

Visualization. What do you see? What do you see? This is how this works. You can't create what you can't imagine. And you can only create what you can imagine, right?

So, years and years and years ago. I don't even want to that. I'm sorry, I digress. visualization when you do this right if you do it so when I do visualization, I do it in the morning. It's one of my, I do about four things in the morning, which I drink water. I do my jumping jacks and then a random exercise and then I visualize usually right after that and then meditate.

So that visualization I do on the balcony and our eyeballs are taking in so many bits of information that are bringing our brainwaves are going up, brainwaves are going up brainwaves are going in beta, right, there's like high, high beta. And when we call this then their brainwaves can slow down after a few minutes, they can get to actually slow down. And when things slow down and you become more impressionable. That's what happens within hypnosis and things like that. I don't think I put those on here. Um, hypnosis is something that you can also look at do so.

And hypnosis is not like you are getting sleepy. Hypnosis is just taking your brainwaves down to a certain point where you're more impressionable digression again. So closing your eyes So that your brainwaves can slow down. And when you visualize, you can imagine a picture, right? You can start with a picture, start with a picture. And if you do it more and more, it'll be easier.

But you start with a picture, and then seeing that picture, and then put yourself in the picture. So it's not like a 3d. So as I say, Be there not square. So it's not like a square picture that you have, right? You then put yourself in the picture and you start to see the things right, you're seeing the things are feeling the things you're using all your senses, you're seeing the sights, you're feeling with feels, you're touching what it is to be touched, you're hearing what it is to be heard. you're smelling everything that needs to be smelled.

So everything every sense you want to have be activated by this decision that you're having. If it's if it becomes like a moving thing and you can see, okay, and this is around this corner, this is what people are doing over here. I'm going over here, and you can visualize what you want, who you're with, you know what they're doing with what's happening, bear create that in your mind. This is the visualization, right? And so even sometimes sometimes when I'm doing this, I will then start to say I will then start to speak Oh, I love that bla bla bla or love when XYZ I'm so thankful that blah blah, blah, whatever, whatever can happen, but we'll talk about things that are in the actual moment that I'm visualizing. So we got adjusted and figure so really include the feeling you want to feel as if you're there if it's cold, you want to feel cold.

Yes. If it's, if it's if you're if it's the place or time you want to be happy with feel that in every cell in your body get as detailed as possible within this again, you cannot have too much detail. Unless you have like x ray vision or something like that. That's just, that's just you know, impossible. behavioral changes, okay. This is so big architect that talks about this and this goes to with the Hello lists are the goodbye lists, right?

So I can't tap look people in the eye, see what happens. You know, it creates connection that you may or may not have. And some people may not want to get so used to, you know, saying hello and looking down on our phones or walking by people and just pretending they're not even there. How do you create connection with people when you don't even look in the face and look each other in the eyes? Right? Are you with us being introduced?

We all are affecting other people. Walk pretend that we're not right. So go look people in the eyes, talk to strangers that come in and talk to strangers not if you want to talk to strangers, even if you don't want to start to open, do shit differently. That's the whole part of this. You are embodying something different. You want to gain something different.

You have to start doing things differently. Yes, contracting, contracting assets. That is I tell a joke I cracked up laughing and you say Oh, that's interesting. You know, and but so the idea of this is for you to display something Different than what's expected of us explain that display something different than what the norm would be. So that you again get used to going, expressing what you really want, despite what society or your external environment might might want for you. And this and that contrasting aspect of someone with a small benign way to start doing that saying no, say no for the fact that I say no, just to say no, sometimes.

Yeah. And on the flip side of that, is saying, Yes, I had to learn to say to ask for help. I had to learn to say yes to help because I was one who I can do it myself. My my favorite book when I was younger was I can do it all by myself by Bert and Ernie. And it really reflected in my life. I struggled asking for help, or extending that I needed things and I was I'm the person who's like, we go to a hotel, I can carry my own bags.

Thank you. And it's, it's not like I'm trying to do this deliberately is just I would rather carry my own You know, a part of me thinks it's fun because that's a heavy and I like working out maybe I don't know. But it trans transfer so me being able to then ask for help, but also maybe went along with my idea that life is hard, right? that things don't come easy. I watch my dad tell me that or I watch my dad live that and you know, so for me if I do it myself, this is just natural. It's just normal.

But wait. Truly What I want is for it to be easy for myself. Right? Why would I so truly what I want for myself is I want to be able to go with the nice lavish hotels and detail that has taken my back. Sure I want. It feels weird saying it's like I want someone to help me.

I want help. It's so hard to say but I'm, I want to have have. I want to have things be easy and want to be able to trust I guess it was also a trust issue that when I take my bags I'm going to be where I wasn't To be or I want that stuff to not matter, you know, I want other things to matter when things are just I want lavish and good things. And that comes with help. I can't do that all myself, right? So there's so that's something that I want for myself, but my beliefs, my core beliefs are in contrast to that.

That's what I was talking about last week, right? So in these behavioral changes, what I would start to do is ask for help allow people to help me say what I need right in the moment, and in a nice way, not like this, but I have my money kind of thing. You know, I mean, but say what I need in a way of, you know, I'm feeling this right now. I really like if, blah, blah, blah. So that is an i a personal example of who's talked about last week, which is, core beliefs being different than what you want and maybe them coming up against each other. So that's what I'm working through and power handle that is one of these behavioral changes, such as asking for help or Saying yes.

As opposed to No. And also have on here like dressing up right so don't wait for an event to feel good right? If you if you buy something if you want something be who you want to be if you buy an amazing secret shirt wear that amazing secret shirt because that's who you are. Yes. Um Do it now. So this is also something that sometimes we have ideas I'm like, Oh, I'm gonna do this but we never get to it do it now that idea is a spark of view.

And it is a spark of you do it now make it happen don't wait you might not have the time it will go away your subconscious will talking with the thinking maybe it's not that important. You probably didn't learn to do it anyway. And might cost too much money. No one's gonna do it with you, blah, blah. Do it now getting happy doing shit now. So this is the end and this is the choosing your own adventure here.

You can create a morning routine. You can create an afternoon routine, you could create a weekly routine, you can create an hourly routine right and it It could be journaling. It could be journaling out gratitude, it can be journaling about your future it can be across I think things it can be a wild card everyday you just journal about something different. You can journal about the same thing over and over and over again. You can create a schedule, or the journaling or schedule for your affirmations or schedule for your manifest or schedule to check your posture, your affirmations reframe your limiting beliefs and then embody the new ones. meditations choose and meditate as a meditation.

That's affirmation. Okay, meditations, choose your which type of meditation you want to do. You can just start with your breath. You know, start with your breath for five minutes. And then that can go on and on and on. As you do it more it'll get easier you see changes.

Meditation changes your body, it changes your brain if you need motivation. Look, check out Joe dispenza. Like just go Google meditation, the changes that it makes in your brain in your body, and you will say Oh, these are changes that I want. That's your motivation. Do it, do it now. Yes, mirror work.

You can say your affirmations in the mirror. You can just be naked in the mirror look at your body in the mirror. You can do your power poses in the mirror checking you're checking your posture in the mirror your exercise you can incorporate exercise you can incorporate your happy hacks you can visualize have a creative outlet right so it can be it could be singing it could be art it can be drawing could be whatever you want to be but have also have a creative outlet for you to express yourself that you're that you're getting things out. language I didn't at the senate but watch your language. Are you saying negative words aloud? Are you saying the words about yourself?

Was the language that you use is that a lot of I can't do I'm tired of I am something negative like watch check your language. Don't ignore that. Will you check your language, cutting cords and cutting people out of your life? I think go overboard. Cutting. But so cord cutting can be so loose.

So quickly I'll go through this I'll take like 30 seconds for me to go through it but surely think about 1015 minutes. So with cord cutting once you get done nice calm space and you can imagine a table or something out in front of you with all the negative attachments and memories that you have. And then imagine a cord coming from you and branching out into and connecting to all these negative memories that you may have. And then you can imagine like a column of white light coming down and slashing that quarter you can imagine big scissors coming and cutting the cord and then watching everything then disintegrates in front of you. You can make it go into a flame you can just make it dissipate. You can just blow it all away.

Whatever you want to do for the moment and you you focus in or you embody this feeling of what it feels like to have all those things be gone to have it no longer affect you and then tap all this space for newness and goodness to come into your life. Yes So that is cord cutting, a very short idea of cord cutting, you can do that in a prolonged version, right? There's no really wrong way to do that. But it's a way of you sort of starting to separate and get those negative things that are controlling you and other ways that you might not even know out of your life and also cut people out like Do not be afraid to tell somebody, hey, I don't want to hang out anymore or you know what you might even be. I don't think that we should talk anymore.

Whatever it is, like whatever extent you need if you need to do it in a more fly way. However you need to do it. Do not be afraid to remember, elevation requires separation. So unless you want to stay in the in the pile of people that are with you must leave them sooner or later, or reduce the amount of communication that you have with them. You are the sum of the five people you hang around with saying what you need saying what you need Do start your day off with that, you can say that to if you have a spouse or if you have a friend, you can just make it a habit to say what you need, right? Say what you need and then becomes a habit for you to do what you need to do for yourself or we have we know what we need to do for ourselves a lot of times we get into a funk so we just sort of deny it or forget about it, we don't actually get to do it.

Ask for help. Just because I just went into that why you should do that, why I need to do that. Um, rearrange your environment so your environment can rearrange your furniture, you can put pictures up, you can take things down. Candles just make your environment more conducive to what you want to make it conducive to to foster what you want and the vision for yourself and the people or whatever you want to bring into your life to move your environments around. Some make it conducive to what you want for yourself. Posture check in with your posture, and water.

I've worked as Water is life guns, drink water, and I think that is all that is all for this week, that was weak grace. So let me know how it goes, let me know in the group, there are no journal entries, you can do your own journaling at this point, I think, I think you'll be fine to make it your own journaling. So instead of rather than journal which you can do is create your routine. What are you going to do? From here on out to make sure at least for the next week, right? And then I would prefer you to it for like the next six months, like what are you going to do?

What do you want to implement in your life? And when and how are you going to implement these things so that you can make your life more conducive to pull in your vision and to live more aligned with your values? Yes, so there is also a meditation. And there's also a list of things to say hi vibes where you guys in Module Three, and I will see you on Wednesday, which is tomorrow for me for our q&a. do love you guys have eaten