March 20, 2024 • 13 mins
This episode shares the breathing technique that helped Natalie Rainer (from Ep 98) find relief through extreme pain while in the ICU followed by a meditation to connect with your core values to navigate life with clarity, as Natalie did after the accident.
Box breath is a great way to:
- Calm the nervous system
- Improve mood
- Regulate body temperature
- Decrease stress
- Lower blood pressure
This episode is ideal for anyone overcoming a challenge or looking to improve their mental and emotional well-being. Join us to learn how simple breathing techniques and connecting with core values can guide you through even the hardest moments of life.
Related episodes:
Ep 98 with Natalie Rainer
Loving Kindness Meditation
Understanding Grief with Litsa Williams of What's Your Grief
Grief Meditation
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (01:25):
Hi everyone and welcome back to how the wise one
grows.
So last week in episode 98, youheard from Natalie Rainer, who
is one of the most inspiringhumans on this planet, and
Natalie shared about her journeyof healing and recovering.
(01:49):
Last week in episode 98, lastweek you heard from Natalie
Rainer in episode 98 about herroad to recovery from a
traumatic accident that left herseverely injured and took the
(02:13):
life of dear friend andcommutant member, jonah Holland,
to coming to a place where sheis.
Last week's episode, episode 98with Natalie Rainer, is one
(02:37):
that is very close to my heartbecause in this episode Natalie,
who is one of the mostincredible people on this planet
, shared her recovery story froma very horrific bike accident
that left her severely injuredand took the life of our dear
(03:00):
friend and commutant member,jonah Holland.
And in this episode Natalieshares so much insight and
wisdom that I truly think everyhuman being needs to hear.
And she shared particularlywhat helped her through those
intense moments of acute painwhen she was in the ICU and the
(03:24):
values that got her through andto a place of forgiveness, which
is pretty incredible.
But today we are going to sharea meditation that is focusing
on the breath technique Natalietalked about, that got her
through those intense moments ofacute pain, and that's called
(03:46):
box breath.
Today you're going to hear,today we're going to practice a
breath technique that isincredibly helpful, for today
we're going to practice a.
This meditation includes abreath practice to help you
(04:11):
through acute pain, to decreasestress levels and calm your
nervous system, one that helpsimprove your mood performance
and concentration and lowersblood pressure, and this is the
breath that Natalie used duringthe meditation.
(04:48):
Before we dive into thismeditation and breath practice,
I shall have a couple of quickannouncements, or we have.
Before we dive into our breathwork and meditation, I want to
share a couple of quick updateswith you.
So one there is a link in theshow notes to a meta and
(05:13):
loving-kindness practice thatNatalie talked about in episode
nine.
There, there is a link in theshow notes to a meta and
loving-kindness meditation that,before we dive into today's,
(05:59):
before we dive into today'sbreath work and meditation, I
want to share.
But before we dive into ourbreath work and meditation, a
couple of quick things.
So if you listen to episode 98,you'll, you'll.
If you listened to episode 98,natalie talked about a meta or
(06:24):
loving-kindness meditation thatwas really essential in her
recovery and there is a link tothat meditation in the show
notes.
I highly encourage you, go backand give that a listen as well.
And when we start and I want toshare that we will be moving
(06:44):
this episode and I want to sharethat we will be, and I want to
share, and I also I also want toshare that this podcast is
going to move to every otherweek releasing on Wednesdays.
(07:05):
When I first started this, andthat is because I also want to
(07:27):
share that we will be.
We will be releasing episodesevery other week on Wednesdays,
moving forward, and that is inpart, because of the intention
of this podcast to grow slow andgrow with intention, which
we're doing here, and it'sactually, in fact, because we're
(07:48):
growing even more.
So, in order to make sure wecan offer I also, I also want to
share that we will be releasingepisodes starting.
(08:10):
I also want to share that weare adjusting our release
schedule to we will.
I also want to update you allthat we will be releasing
episodes every other Wednesday,moving forward, and this is so
(08:31):
that we can stay in alignmentwith the intention of this
podcast to grow slow and withintention, and so that to grow
slow and with intention.
And we actually have some evenmore exciting things just on the
(08:51):
horizon that I cannot wait toshare with you all.
But it's going to take a littleextra time to put our best work
out there for you all.
So keep logging on.
So make sure you follow thepodcast, if you don't already,
so you'll be notified when thesewonderful episodes are released
.
We have tons of episodes.
(09:11):
We're almost at 100, which iscrazy.
So if you're feeling the itchto like, oh man, I need more how
the wise one grows, don't worry.
We've got a full log that youcan scroll down to and take your
choosing.
And also, if you haven'talready, please subscribe to
support this podcast.
Hi everyone, and welcome backto how the Wise One Grows.
(10:15):
In today's meditation, you aregoing to learn a breath
technique that is incrediblyhelpful for moments of acute
pain.
It helps to decrease our stresslevels and calms the nervous
system.
It improves performance andconcentration, improves mood
sign me up and helps to regulatetemperature and lower blood
(10:37):
pressure.
And this is the breathtechnique that Natalie shared
about in episode 98 that helpedher through her moments of acute
pain when she was in the ICUafter her bike accident.
And if you missed episode 98, Ihighly, highly recommend you go
(10:58):
back and listen to that now.
It is an episode that is verydear to my heart and Natalie
shares so much wisdom that Ithink every human should hear.
So go back and listen to thisepisode and then find a space
that feels safe and supportedfor you for practice.
Today.
Also, a couple of quick omn.
(11:18):
I also want to share oneadditional announcement with you
all, which is that we aremoving this podcast to every
other week on Wednesday, to bereleased instead of weekly, and
two fold reasons for that.
One, I want to make sure that Iam holding myself accountable
and staying in alignment withthe intention of this podcast,
(11:40):
which is to live with intentionand grow from a place of
groundedness versus a space ofstress.
So to make sure we are.
And then, second of all, andalso because I have some really
exciting things and anotherreason is because this podcast
(12:06):
is growing and I want to makesure, and I want to make sure
that we are sharing our verybest work with you all, and
because we have some excitingthings on the horizon with this
(12:28):
podcast that I am so eager toshare with you all and I want to
make sure we are putting allthe effort at, and I want to
make sure we share the very bestpossible podcast with you.
So make sure you're followingthe show on your favorite
streaming platform so you don'tmiss these episodes when they're
released.
And if it's a week that anepisode isn't new, we have so
(12:52):
many episodes that you can goback and listen to, so just.
And if it happens to be aWednesday when there's not a new
episode, we have almost 100episodes of how the Wise One
grows that you can go back andlisten to on those days.
(13:15):
So now, without further ado,let's find a space, and also a
quick reminder that we wouldlove to have you join the how
the Wise One Grows Dream team,though Dream Team supporters are
the ones who make this podcastpossible by supporting for as
(13:37):
little as $3.
You can join the Dream Team foras little as $3 a month.
I like to think of it as like alittle coffee or tea date for
us, a monthly tea date for thesemindful conversations and
meditations that we're sharing.
Can you join the Dream Team?
So, if you haven't already, youcan click the link in the show
(14:04):
notes to join the Dream Team andkeep this podcast growing.
So find a space that feels safeand supportive for you and
let's get started.
(14:57):
So we're going to begin with abreath technique today.
This is the breath that Natalieshared about in episode 98 that
helped her during her momentsof acute pain in the ICU.
This breath is also known tohelp decrease stress levels,
calm our nervous system, improveour mood performance and
(15:20):
concentration, and to helpregulate temperature in lower
blood pressure.
So really great breath to do.
It's also one that I personallyuse during morning meditations
when my mind is racing all overthe place.
I find this breath is a greatanchor and grounding point that
(15:41):
can keep me focused.
So we'll begin with this breathand move into a meditation and,
as always, you can practiceseated, lying down, while on a
walk or even while driving, butjust maybe don't rush your eyes
(16:03):
if you're driving, but justdon't close your eyes if you're
driving.
So just take a moment to noticewhere your body makes contact
with the earth.
Get your shoulders soft anddown the back and take a big
(16:26):
breath in and a big breath out.
Just notice where in the bodyyou feel the breath, as it flows
in and as it flows out.
So to practice this breath.
(16:50):
We're going to inhale for fourcounts, hold for four counts,
exhale for four counts and holdfor four counts again.
So it makes a little box, afour by four box.
When you think of it that way,you can even imagine that
picture in your mind to helpguide you as you breathe.
(17:10):
So we'll take a cleansingbreath to begin and we'll move
into that breath together Inhaleand exhale.
Also, note that my count ofbreath might not work for you,
(17:35):
and that's okay.
If you're like Holly, you'recounting way too slow or way too
fast, don't listen to me andbreathe for that four by four
count at your own rate.
So let's take a cleansing breathto begin, and through the nose
and out through the mouth, andinhale two, three, four.
(18:00):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Inhale two, three, four.
(18:22):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Inhale two, three, four.
(18:44):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Take four more rounds on yourown and then release any control
(20:06):
over the breath and surrenderto the natural rhythm and
intuition of the breath as itflows in and out and as we
(20:34):
transition to a meditation,we're going to focus on our
values.
In episode 98, natalie sharedhow the values of yoga are what
(20:57):
got her through her recovery andare what, when she was in a
place of extreme pain, she wasable to realize that there
(21:19):
wasn't a lot she had controlover, but what she could control
was her breath and living inalignment with her values, so
choosing to meet herself andothers from a place that was
rooted within the yoga values.
So I want you to take a momentnow to think about what is your
(21:47):
core value?
We're going to pick one forthis meditation.
What is at the core of who youtruly are?
What do you want to be about?
How do you want to treatyourself and others as you move
through this life?
That's rooted in this value.
(22:11):
I want you to take a moment nowto picture and imagine as
clearly as you can in your headwhat it feels like when you live
in alignment with this value.
Notice how it feels in the bodyand then the mind, and then
(23:08):
repeat three times in your mindI am blank.
Whatever that value is maybeit's I am love, I am compassion,
whatever that is.
Repeat it in your mind threetimes and imagine now that there
(23:50):
is a light at the center ofyour chest and it's that value.
So take a moment to picture itas clearly as you can here.
What does it look like?
Does it have a color?
What does it feel like?
(24:13):
And with every breath, I wantyou to visualize that light
expanding and getting bigger andbigger until it covers every
inch of you.
So bringing your attention tothat light at the center of your
(24:37):
chest, that value that is thecore of who you are.
Maybe repeat that intention,that value in your mind again.
I am blank and with every breath, watch this value, watch this
(25:04):
light grow Until it expands,breath by breath, until it
covers the entire chest, thetorso, the arms, the legs, the
(25:42):
head.
With every breath, this lightcontinues to expand, radiating
beyond your body, bringing upthe space around you, sending
(26:14):
this value to all people nearyou, everyone in this city.
This light and this valuecontinues to expand to everyone
in this state and everyone andeveryone in this world, bringing
(26:55):
your hands to your heart,knowing that this value is at
the core of who you are and youcan carry it with you and live
in alignment with it as you movethrough the rest of your day
(27:17):
and beyond.
Let's take one more breath, inthrough the nose and out through
the mouth, and you can slowlyopen your eyes as you return to
this space.
Hi everyone and welcome back to how the wise one
grows.
So last week in episode 98, youheard from Natalie Rainer, who
is one of the most inspiringhumans on this planet, and
Natalie shared about her journeyof healing and recovering.
(01:49):
Last week in episode 98, lastweek you heard from Natalie
Rainer in episode 98 about herroad to recovery from a
traumatic accident that left herseverely injured and took the
(02:13):
life of dear friend andcommutant member, jonah Holland,
to coming to a place where sheis.
Last week's episode, episode 98with Natalie Rainer, is one
(02:37):
that is very close to my heartbecause in this episode Natalie,
who is one of the mostincredible people on this planet
, shared her recovery story froma very horrific bike accident
that left her severely injuredand took the life of our dear
(03:00):
friend and commutant member,jonah Holland.
And in this episode Natalieshares so much insight and
wisdom that I truly think everyhuman being needs to hear.
And she shared particularlywhat helped her through those
intense moments of acute painwhen she was in the ICU and the
(03:24):
values that got her through andto a place of forgiveness, which
is pretty incredible.
But today we are going to sharea meditation that is focusing
on the breath technique Natalietalked about, that got her
through those intense moments ofacute pain, and that's called
(03:46):
box breath.
Today you're going to hear,today we're going to practice a
breath technique that isincredibly helpful, for today
we're going to practice a.
This meditation includes abreath practice to help you
(04:11):
through acute pain, to decreasestress levels and calm your
nervous system, one that helpsimprove your mood performance
and concentration and lowersblood pressure, and this is the
breath that Natalie used duringthe meditation.
(04:48):
Before we dive into thismeditation and breath practice,
I shall have a couple of quickannouncements, or we have.
Before we dive into our breathwork and meditation, I want to
share a couple of quick updateswith you.
So one there is a link in theshow notes to a meta and
(05:13):
loving-kindness practice thatNatalie talked about in episode
nine.
There, there is a link in theshow notes to a meta and
loving-kindness meditation that,before we dive into today's,
(05:59):
before we dive into today'sbreath work and meditation, I
want to share.
But before we dive into ourbreath work and meditation, a
couple of quick things.
So if you listen to episode 98,you'll, you'll.
If you listened to episode 98,natalie talked about a meta or
(06:24):
loving-kindness meditation thatwas really essential in her
recovery and there is a link tothat meditation in the show
notes.
I highly encourage you, go backand give that a listen as well.
And when we start and I want toshare that we will be moving
(06:44):
this episode and I want to sharethat we will be, and I want to
share, and I also I also want toshare that this podcast is
going to move to every otherweek releasing on Wednesdays.
(07:05):
When I first started this, andthat is because I also want to
(07:27):
share that we will be.
We will be releasing episodesevery other week on Wednesdays,
moving forward, and that is inpart, because of the intention
of this podcast to grow slow andgrow with intention, which
we're doing here, and it'sactually, in fact, because we're
(07:48):
growing even more.
So, in order to make sure wecan offer I also, I also want to
share that we will be releasingepisodes starting.
(08:10):
I also want to share that weare adjusting our release
schedule to we will.
I also want to update you allthat we will be releasing
episodes every other Wednesday,moving forward, and this is so
(08:31):
that we can stay in alignmentwith the intention of this
podcast to grow slow and withintention, and so that to grow
slow and with intention.
And we actually have some evenmore exciting things just on the
(08:51):
horizon that I cannot wait toshare with you all.
But it's going to take a littleextra time to put our best work
out there for you all.
So keep logging on.
So make sure you follow thepodcast, if you don't already,
so you'll be notified when thesewonderful episodes are released
.
We have tons of episodes.
(09:11):
We're almost at 100, which iscrazy.
So if you're feeling the itchto like, oh man, I need more how
the wise one grows, don't worry.
We've got a full log that youcan scroll down to and take your
choosing.
And also, if you haven'talready, please subscribe to
support this podcast.
Hi everyone, and welcome backto how the Wise One Grows.
(10:15):
In today's meditation, you aregoing to learn a breath
technique that is incrediblyhelpful for moments of acute
pain.
It helps to decrease our stresslevels and calms the nervous
system.
It improves performance andconcentration, improves mood
sign me up and helps to regulatetemperature and lower blood
(10:37):
pressure.
And this is the breathtechnique that Natalie shared
about in episode 98 that helpedher through her moments of acute
pain when she was in the ICUafter her bike accident.
And if you missed episode 98, Ihighly, highly recommend you go
(10:58):
back and listen to that now.
It is an episode that is verydear to my heart and Natalie
shares so much wisdom that Ithink every human should hear.
So go back and listen to thisepisode and then find a space
that feels safe and supportedfor you for practice.
Today.
Also, a couple of quick omn.
(11:18):
I also want to share oneadditional announcement with you
all, which is that we aremoving this podcast to every
other week on Wednesday, to bereleased instead of weekly, and
two fold reasons for that.
One, I want to make sure that Iam holding myself accountable
and staying in alignment withthe intention of this podcast,
(11:40):
which is to live with intentionand grow from a place of
groundedness versus a space ofstress.
So to make sure we are.
And then, second of all, andalso because I have some really
exciting things and anotherreason is because this podcast
(12:06):
is growing and I want to makesure, and I want to make sure
that we are sharing our verybest work with you all, and
because we have some excitingthings on the horizon with this
(12:28):
podcast that I am so eager toshare with you all and I want to
make sure we are putting allthe effort at, and I want to
make sure we share the very bestpossible podcast with you.
So make sure you're followingthe show on your favorite
streaming platform so you don'tmiss these episodes when they're
released.
And if it's a week that anepisode isn't new, we have so
(12:52):
many episodes that you can goback and listen to, so just.
And if it happens to be aWednesday when there's not a new
episode, we have almost 100episodes of how the Wise One
grows that you can go back andlisten to on those days.
(13:15):
So now, without further ado,let's find a space, and also a
quick reminder that we wouldlove to have you join the how
the Wise One Grows Dream team,though Dream Team supporters are
the ones who make this podcastpossible by supporting for as
(13:37):
little as $3.
You can join the Dream Team foras little as $3 a month.
I like to think of it as like alittle coffee or tea date for
us, a monthly tea date for thesemindful conversations and
meditations that we're sharing.
Can you join the Dream Team?
So, if you haven't already, youcan click the link in the show
(14:04):
notes to join the Dream Team andkeep this podcast growing.
So find a space that feels safeand supportive for you and
let's get started.
(14:57):
So we're going to begin with abreath technique today.
This is the breath that Natalieshared about in episode 98 that
helped her during her momentsof acute pain in the ICU.
This breath is also known tohelp decrease stress levels,
calm our nervous system, improveour mood performance and
(15:20):
concentration, and to helpregulate temperature in lower
blood pressure.
So really great breath to do.
It's also one that I personallyuse during morning meditations
when my mind is racing all overthe place.
I find this breath is a greatanchor and grounding point that
(15:41):
can keep me focused.
So we'll begin with this breathand move into a meditation and,
as always, you can practiceseated, lying down, while on a
walk or even while driving, butjust maybe don't rush your eyes
(16:03):
if you're driving, but justdon't close your eyes if you're
driving.
So just take a moment to noticewhere your body makes contact
with the earth.
Get your shoulders soft anddown the back and take a big
(16:26):
breath in and a big breath out.
Just notice where in the bodyyou feel the breath, as it flows
in and as it flows out.
So to practice this breath.
(16:50):
We're going to inhale for fourcounts, hold for four counts,
exhale for four counts and holdfor four counts again.
So it makes a little box, afour by four box.
When you think of it that way,you can even imagine that
picture in your mind to helpguide you as you breathe.
(17:10):
So we'll take a cleansingbreath to begin and we'll move
into that breath together Inhaleand exhale.
Also, note that my count ofbreath might not work for you,
(17:35):
and that's okay.
If you're like Holly, you'recounting way too slow or way too
fast, don't listen to me andbreathe for that four by four
count at your own rate.
So let's take a cleansing breathto begin, and through the nose
and out through the mouth, andinhale two, three, four.
(18:00):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Inhale two, three, four.
(18:22):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Inhale two, three, four.
(18:44):
Hold two, three, four.
Exhale two, three, four.
Hold two, three, four.
Take four more rounds on yourown and then release any control
(20:06):
over the breath and surrenderto the natural rhythm and
intuition of the breath as itflows in and out and as we
(20:34):
transition to a meditation,we're going to focus on our
values.
In episode 98, natalie sharedhow the values of yoga are what
(20:57):
got her through her recovery andare what, when she was in a
place of extreme pain, she wasable to realize that there
(21:19):
wasn't a lot she had controlover, but what she could control
was her breath and living inalignment with her values, so
choosing to meet herself andothers from a place that was
rooted within the yoga values.
So I want you to take a momentnow to think about what is your
(21:47):
core value?
We're going to pick one forthis meditation.
What is at the core of who youtruly are?
What do you want to be about?
How do you want to treatyourself and others as you move
through this life?
That's rooted in this value.
(22:11):
I want you to take a moment nowto picture and imagine as
clearly as you can in your headwhat it feels like when you live
in alignment with this value.
Notice how it feels in the bodyand then the mind, and then
(23:08):
repeat three times in your mindI am blank.
Whatever that value is maybeit's I am love, I am compassion,
whatever that is.
Repeat it in your mind threetimes and imagine now that there
(23:50):
is a light at the center ofyour chest and it's that value.
So take a moment to picture itas clearly as you can here.
What does it look like?
Does it have a color?
What does it feel like?
(24:13):
And with every breath, I wantyou to visualize that light
expanding and getting bigger andbigger until it covers every
inch of you.
So bringing your attention tothat light at the center of your
(24:37):
chest, that value that is thecore of who you are.
Maybe repeat that intention,that value in your mind again.
I am blank and with every breath, watch this value, watch this
(25:04):
light grow Until it expands,breath by breath, until it
covers the entire chest, thetorso, the arms, the legs, the
(25:42):
head.
With every breath, this lightcontinues to expand, radiating
beyond your body, bringing upthe space around you, sending
(26:14):
this value to all people nearyou, everyone in this city.
This light and this valuecontinues to expand to everyone
in this state and everyone andeveryone in this world, bringing
(26:55):
your hands to your heart,knowing that this value is at
the core of who you are and youcan carry it with you and live
in alignment with it as you movethrough the rest of your day
(27:17):
and beyond.
Let's take one more breath, inthrough the nose and out through
the mouth, and you can slowlyopen your eyes as you return to
this space.
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