September 23, 2025 • 18 mins
Your body is always speaking to you—are you listening? In this episode, we dive into the powerful connection between your mind and body and uncover the signals you’ve been ignoring. From that tightness in your chest to the gut feeling you brushed aside, your body often knows the truth before your mind catches up. Learn how to tune into these cues, trust your instincts, and use them as a guide to make better decisions, reduce stress, and live in alignment with your true self. If you’ve ever felt disconnected or overwhelmed, this episode will help you reconnect, recalibrate, and reclaim your inner wisdom.
✨ Sacred Boundaries: Scripts for Saying No with Love ✨
If you’ve ever felt the pressure to say “yes” when your whole body was begging you to say “no,” you’re not alone. So many high-achieving, heart-centered women struggle with guilt, fear of disappointing others, or worry that boundaries will push people away.
But the truth is: boundaries don’t break relationships—they strengthen them. 💛
That’s why I created Sacred Boundaries: Scripts for Saying No with Love. It’s a free guide filled with gentle, real-life scripts you can start using today to:
🌿 Protect your energy without guilt🌿 Say no in a way that feels kind and authentic🌿 Ask for what you need—without overexplaining🌿 Create space for deeper, more respectful connections
This isn’t about being harsh or distant. It’s about finally honoring your needs while still showing up with love.
👉 Download your free guide here: www.drkellykessler.com/sacredboundaries
Because your peace, your energy, and your voice matter.
Milk and Butterflies:
Get free shipping on your order with this link:
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Rewiring Health if you're a high achieving woman
feeling trapped in the endless cycle of guilt.
And exhaustion from. Always putting others first
then. This is your sanctuary.
I'm Doctor. Kelly Kessler, your.
Dedicated empowerment mentor andI'm here to tell you that it's
time to reclaim your peace, health and happiness.
(00:20):
Imagine. Waking up.
Every day feeling energized and unapologetically.
Living for yourself. Together, we'll break down the
walls that have been holding youback and unlock the vibrant,
unstoppable force that you. Truly are it's time to.
Put yourself first, embrace yourauthentic self, and live a life
that's not just endured, but celebrated.
(00:42):
Now let's dive in. Have you ever noticed your skin
reflex? Your stress.
I used to struggle with mine drydull reactive until I started
pairing. Nervous system regulation with.
Products that actually honor your body.
(01:03):
That's why I love. Milk and butterflies.
They handcraft every formula with a. 100% organic
ingredients. And powerful aromatherapy oils.
They aren't just products for your.
Skin they're. Rituals that.
Restore hydration resilience. And calm, even in the busiest
seasons of our life. You can try them for yourself
and feel the difference. Head to Milk and Butterflies and
(01:26):
use my promo. Code Doctor Kelly.
For free shipping, that's DRKELLY for free shipping.
Also check out the. Link in the description for the
podcast. The other day, I got a text
message, and I'm sure you've hadthis happen before where it's
just one of those jarring text messages.
You read it, you see who it's from, and you immediately feel
(01:48):
it in your body. And that's exactly what happened
to me. I could feel my heart pounding.
I looked at my watch, it was 112beats per minute, and I was just
standing there. It immediately went up.
I felt this tightness in my chest.
My throat felt really tight and I just felt like I couldn't
relax. I was like jittery, I couldn't
sit down. I felt in my body and I, I
(02:09):
immediately went into the tools that I know and I started doing
some breath work and really justtry to calm my system down.
But it took quite a while and that feeling just lingered in my
body. My whole chest felt constricted
for several hours after and I just felt this like
uncomfortable feeling in my body, felt like my stomach was
churning and just really unpleasant for quite some time.
(02:34):
And I'm sure you've had that happen before where you just
feel these sensations in your body.
And it could be something that you know exactly the cause of
it, or maybe you just notice that things feel a little
tighter and it's some of the subtle signs that kind of creep
up on you, Like your shoulders are up by your ears and you feel
that tension in your neck and gradually just feel like you
can't relax. And then before you know it, you
(02:56):
have this extreme pain in your neck.
It could be that, or it could bemore of like the acute signs
like I had with the heart rate and the immediate chest pain and
all these signs that our bodies are speaking to us.
And we could either ignore thosesigns, which many of us do,
especially when it's a chronic stress, or we could start to
(03:18):
listen. And so that's exactly what I did
is tune into my body. Like, what are you trying to
tell me? And I, I knew I, I'm pretty into
my body at this point, but I knew what it was trying to tell
me. And it was fear.
It was a lack of safety that I felt in that moment.
It was grief. There was a lot that was going
on in that moment. And so we can either choose to
(03:41):
be in the story at that time. So the story of like, oh, this
person texted me, this is what they said, you know, get into
that. And that's where we can really
get into those rumination cyclesof like over talking and, and
really like breaking down everything and really feeling
like we're sucked into this of like almost a sense of like
powerlessness of like. Oh, I.
(04:02):
Got this text and like, you know, it just gets your mind
going and then you get this whole fear response and you
start ruminating and believe me,that happens to me still and
it's something that I have become more aware of.
But it, it can pull you in and if you've had some kind of
emotionally charged situation with someone and you get a text
that you know, that feeling of like, here we go again.
(04:25):
And you just, you feel like it is just almost as like a pull on
you. And so I had that initially, but
then I also recognized like I have so much power of like
tuning into my body, allowing myself to feel what I'm feeling,
allowing myself to go through some practices to release some
of that tension, that stress response that I was feeling in
(04:46):
that moment. And so that's what I want to
share with you in this episode, that when you are experiencing
any kind of stress, whether it'schronic or acute, it's really
important to tune into the body.We are so driven by our minds
and the stories and everything that happened, like I was late
for work or the traffic was bad or my boss wants me to do this.
(05:06):
Like those are real. And it's not invalidating the
experience. It's, you know, validating that
experience but not getting stuckin the story so much because we
can easily let our minds try to continue on and figure that out,
but it will just continue to replay and then our bodies will
continue to experience that. So while it's important to
(05:27):
absolutely validate the experience and great place to
start though, is really just tuning into your body and
scanning the body from head to toe and just saying, like, what
am I feeling right now? What is this telling me?
And so I want to take you through just a quick two-minute
scan of how you can start to recognize what you're feeling in
your body and really noticing, like what is it telling you and
(05:49):
what might be the next step if you're noticing this in your
body. And so big thing to understand
is that your body responds when it's in a stress response and
then responds when you're in a more peaceful, harmonious
response. The unfortunate thing that so
many of us experience stress dayin and day out that we don't
really see the contrast of what we feel like when we're relaxed
(06:12):
because we're always seem to be in the stress response.
So this is a body scan that you can do when you are feeling a
little bit more relaxed and start noticing the difference in
your body. Like, wow, I had a really fun
afternoon with my spouse and my kids and I was going out and
playing and it was really relaxing.
And then do a body scan and be like, oh wow, this is how I feel
(06:34):
when I am in a more elevated state and feeling more joyful.
Because inevitably, you know you're going to have a time when
you are more stressed. And then do a body scan then.
And when you can notice how yourbody responds to the stress and
see the contrast between when you're more in a joyful, elated
(06:56):
and relaxed state versus what itfeels like in the stress state.
It gives you more clarity of where you are, what you're
experiencing in the reality of the body's response.
So as I take you through this scan, understand that it's
really important to do it when you are in a really great place
and and having joy and experiencing some relaxation
(07:17):
'cause it really gives you more information to understand what
your body is trying to tell you.So what I want you to do first
is I want you to just close youreyes.
And if you're driving, absolutely do not do this.
Pause the video or pause the podcast and save this for
another time. But if you are at home and
you're in a safe place, I want you to just close your eyes,
(07:39):
take a deep breath in through your nose for a count of four.
You're going to hold for a countof four and then slowly exhale
through your mouth or nose as slowly as you can.
(08:02):
Do one more of those. You're going to inhale through
your nose, count 4, hold for a count of four, and slowly exhale
as slowly as you can and starting at your feet.
(08:28):
I want you to just notice your feet.
So notice your arches. Noticing there are any
difference, any differences between your left and your right
and all you're doing is just taking note.
There's no judgement, there's nostory.
You're putting on it like alwaysbring my ankle.
And that's why it feels this way.
It's just noticing like, oh, that feels a little bit more
(08:51):
tense on the right. That feels a little less tense
on the left. Like that's it.
So just very objective noticing.So again, starting with your
feet, noticing the top of the feet, bringing your attention to
your ankles, just spending a fewmoments in each spot, noticing
(09:21):
your calves, if you're laying down, just noticing them and how
they feel in contact with the ground.
You're noticing any tensions, any tingling, any sensations
that you're feeling, any warmth or cool feeling, and you're just
(09:44):
taking note and noticing whatever you happen to notice.
Moving up towards your knees, upto the quads or thighs, noticing
(10:08):
your glutes. So if you're sitting, you're
just noticing how they make contact with the chair, You
notice any difference in the weight distribution?
Are you more leaning towards your left or your right?
Do they feel pretty symmetrical?Do you feel like your hips move
your weight forward or back? Just noticing how they're
(10:31):
feeling on the chair or if you're laying on the ground,
noticing the ground in contact with them, moving up towards
your lower back. So again, if you're laying down,
you're noticing the arch of yourback, how much contact you have
with the ground. If you're sitting in the chair,
same thing, you're just noticingyour connection with the chair.
(10:55):
What's touching the chair? What's not noticing?
If there's any tension in the area, any tingling moving up
towards your chest and upper back.
So again, just noticing what youfeel.
Is there any tension? Does it feel constricted?
(11:15):
Does it feel open and light? Do you feel like your shoulders
are forward? Are they rolled backwards?
Are they pretty neutral? Noticing the position of your
shoulders, noticing your hands. Do your hands feel like they're
(11:37):
carrying tension or do they justfeel open and just present in
the moment? Moving up towards your neck,
again, noticing the height of your shoulders on each side.
Do you feel like your shoulders are up by your ears?
Do they feel relaxed? And then lastly, just noticing
(12:00):
your face. Do you feel like you're
scrunching your face? Do you feel like you're carrying
any tension? Is there any tingling?
Does it feel relaxed, like your jaw is open and you're just here
present, just noticing what you're feeling in your face,
including your eyes. So do your eyes feel relaxed?
(12:23):
Do they feel like they're squinting, trying to hold your
eyes shut? Do you feel like you're carrying
any tension in those areas? And then just noticing the
difference between left and right side.
And then when you're ready, you can just open your eyes and just
(12:44):
notice again what you did noticeas you did the body scan.
So where were areas that maybe felt a little bit more tense?
Where were areas that felt relaxed?
Now I want you to think of an area that felt like it was
carrying a little bit more of a load or felt a little bit more
tension or areas that you tend to notice that you do carry the
(13:06):
stress. So for me, I carry a lot of
stress in my chest and my shoulder.
So this is where I often feel it.
And when I am stressed, I also often feel it in the arches on
my foot. So I'll experience some of that
like Precursor, like some of that plantar fasciitis, that
really tense feeling right in, in the arches.
That's where I notice it in my body.
And again, I've done many body scans, so I've started to get to
(13:29):
know like, oh, that's that's where I'm feeling it time and
time again. Another one is my throat too.
I'll feel like my throat is almost like closed off or
constricted, especially when I'min a really stressed state.
But for you, whatever you experienced in your body scan, I
want you just pick one area. So for now, what we'll do is
(13:50):
just pick that. For me, I'll pick the chest.
But just as an example. But what I want you to do is I
want you to put your hands on whatever area that was.
So if it's your thigh, your belly, your neck, whatever
you're feeling, just put your hands on that area of your body.
And again, if you're in a safe place and I operate a vehicle, I
want you to close your eyes. Take a deep breath and as you're
(14:12):
breathing, I want you to visualize like you're breathing
into that area. So for me, if I'm using the
example of my chest, it's almostlike I'm breathing into the
chest and it's expanding. So you're visualizing the
expansion of your chest or whatever body part is where you
feel it and then slowly exhale. And then you're going to do that
(14:38):
again. Now we want you to send love to
that area. So whatever area of your body,
you're just going to breathe in again very slowly and send love
and gratitude for that area. So again, just breathing in, you
can even visualize that like a color.
So if it's like pink or purple, whatever love color symbolizes
(15:00):
love for you, just send it to that area as you breathe in and
then exhale. And then you can do one more.
So you're just going to inhale again through your nose.
(15:20):
And then for whatever area that you chose, I want you to send it
gratitude. So for me, again, using the
example of my chest, like thank you so much for housing my heart
for beating, for allowing me to be alive right now, for allowing
me to breathe in this moment. Send a gratitude.
So if it's your leg, thank you so much legs for allowing me to
(15:42):
walk in and out of the grocery store so I can get food for my
family. Or thank you so much for
allowing me to go for that walk outside.
Whatever body part it is for you, I want you to send
gratitude to that area. What is it in that body part
that you are able to feel more freedom and joy in your life?
So take a moment now to breathe in and send that gratitude as
(16:08):
you hold and slowly exhale. So again, this is just a simple
body scan practice, but it also gives you a tool to help allow
it to release. And then just notice what you
feel in your body. Does it feel different?
So if it was like your chest, does your chest feel like me, a
(16:30):
little bit lighter, a little bitmore expansive, not feeling like
it has so much pressure on it. Do a scan afterwards.
Again, just notice the difference.
So this is something you can do throughout the day.
If you notice like you got home from work and you're just
carrying a lot of that tension and stress, give yourself just
two minutes to breathe. Allow yourself to tune into that
(16:50):
area, allow it to feel seen and also feel like you are sending
it gratitude and notice what youexperienced afterwards.
This is a simple practice that doesn't take you entirely long,
but has tremendous benefits. When we tune into our body, it
allows us to drop out of our mind for a moment and tune into
what our body is trying to tell us.
(17:12):
Our body is communicating to us always.
The problem is that we often ignore it.
And just like a child, the more you ignore a child, the louder
they get. And that's the same thing with
our body. So if we continue to ignore it,
we can only expect more pain, more attention, and more signs
that our body wants to feel heard and seen.
(17:34):
So by having these practices to just tune into your body and
allow it to feel seen and heard,it gives you the opportunity to
release what it's experiencing and also become more aware of
what it's trying to communicate to you.
I would love to hear how this goes for you.
What body parts do you carry your stress and tension in?
(17:54):
Drop it in the comments and let me know how you felt after doing
this practice. Thank you so much for tuning in
today. Thank you so much for tuning
into this episode. If there was something in this
episode that really resonated with you, or a message that
stuck with you, please share it with someone else.
It's only through. Sharing these messages that we
can start to rewire our minds tofeel empowered and live the life
(18:18):
that we truly desire. Please subscribe so you never
miss an episode. And again, thank you so much.
For tuning in to rewiring health.
Welcome to Rewiring Health if you're a high achieving woman
feeling trapped in the endless cycle of guilt.
And exhaustion from. Always putting others first
then. This is your sanctuary.
I'm Doctor. Kelly Kessler, your.
Dedicated empowerment mentor andI'm here to tell you that it's
time to reclaim your peace, health and happiness.
(00:20):
Imagine. Waking up.
Every day feeling energized and unapologetically.
Living for yourself. Together, we'll break down the
walls that have been holding youback and unlock the vibrant,
unstoppable force that you. Truly are it's time to.
Put yourself first, embrace yourauthentic self, and live a life
that's not just endured, but celebrated.
(00:42):
Now let's dive in. Have you ever noticed your skin
reflex? Your stress.
I used to struggle with mine drydull reactive until I started
pairing. Nervous system regulation with.
Products that actually honor your body.
(01:03):
That's why I love. Milk and butterflies.
They handcraft every formula with a. 100% organic
ingredients. And powerful aromatherapy oils.
They aren't just products for your.
Skin they're. Rituals that.
Restore hydration resilience. And calm, even in the busiest
seasons of our life. You can try them for yourself
and feel the difference. Head to Milk and Butterflies and
(01:26):
use my promo. Code Doctor Kelly.
For free shipping, that's DRKELLY for free shipping.
Also check out the. Link in the description for the
podcast. The other day, I got a text
message, and I'm sure you've hadthis happen before where it's
just one of those jarring text messages.
You read it, you see who it's from, and you immediately feel
(01:48):
it in your body. And that's exactly what happened
to me. I could feel my heart pounding.
I looked at my watch, it was 112beats per minute, and I was just
standing there. It immediately went up.
I felt this tightness in my chest.
My throat felt really tight and I just felt like I couldn't
relax. I was like jittery, I couldn't
sit down. I felt in my body and I, I
(02:09):
immediately went into the tools that I know and I started doing
some breath work and really justtry to calm my system down.
But it took quite a while and that feeling just lingered in my
body. My whole chest felt constricted
for several hours after and I just felt this like
uncomfortable feeling in my body, felt like my stomach was
churning and just really unpleasant for quite some time.
(02:34):
And I'm sure you've had that happen before where you just
feel these sensations in your body.
And it could be something that you know exactly the cause of
it, or maybe you just notice that things feel a little
tighter and it's some of the subtle signs that kind of creep
up on you, Like your shoulders are up by your ears and you feel
that tension in your neck and gradually just feel like you
can't relax. And then before you know it, you
(02:56):
have this extreme pain in your neck.
It could be that, or it could bemore of like the acute signs
like I had with the heart rate and the immediate chest pain and
all these signs that our bodies are speaking to us.
And we could either ignore thosesigns, which many of us do,
especially when it's a chronic stress, or we could start to
(03:18):
listen. And so that's exactly what I did
is tune into my body. Like, what are you trying to
tell me? And I, I knew I, I'm pretty into
my body at this point, but I knew what it was trying to tell
me. And it was fear.
It was a lack of safety that I felt in that moment.
It was grief. There was a lot that was going
on in that moment. And so we can either choose to
(03:41):
be in the story at that time. So the story of like, oh, this
person texted me, this is what they said, you know, get into
that. And that's where we can really
get into those rumination cyclesof like over talking and, and
really like breaking down everything and really feeling
like we're sucked into this of like almost a sense of like
powerlessness of like. Oh, I.
(04:02):
Got this text and like, you know, it just gets your mind
going and then you get this whole fear response and you
start ruminating and believe me,that happens to me still and
it's something that I have become more aware of.
But it, it can pull you in and if you've had some kind of
emotionally charged situation with someone and you get a text
that you know, that feeling of like, here we go again.
(04:25):
And you just, you feel like it is just almost as like a pull on
you. And so I had that initially, but
then I also recognized like I have so much power of like
tuning into my body, allowing myself to feel what I'm feeling,
allowing myself to go through some practices to release some
of that tension, that stress response that I was feeling in
(04:46):
that moment. And so that's what I want to
share with you in this episode, that when you are experiencing
any kind of stress, whether it'schronic or acute, it's really
important to tune into the body.We are so driven by our minds
and the stories and everything that happened, like I was late
for work or the traffic was bad or my boss wants me to do this.
(05:06):
Like those are real. And it's not invalidating the
experience. It's, you know, validating that
experience but not getting stuckin the story so much because we
can easily let our minds try to continue on and figure that out,
but it will just continue to replay and then our bodies will
continue to experience that. So while it's important to
(05:27):
absolutely validate the experience and great place to
start though, is really just tuning into your body and
scanning the body from head to toe and just saying, like, what
am I feeling right now? What is this telling me?
And so I want to take you through just a quick two-minute
scan of how you can start to recognize what you're feeling in
your body and really noticing, like what is it telling you and
(05:49):
what might be the next step if you're noticing this in your
body. And so big thing to understand
is that your body responds when it's in a stress response and
then responds when you're in a more peaceful, harmonious
response. The unfortunate thing that so
many of us experience stress dayin and day out that we don't
really see the contrast of what we feel like when we're relaxed
(06:12):
because we're always seem to be in the stress response.
So this is a body scan that you can do when you are feeling a
little bit more relaxed and start noticing the difference in
your body. Like, wow, I had a really fun
afternoon with my spouse and my kids and I was going out and
playing and it was really relaxing.
And then do a body scan and be like, oh wow, this is how I feel
(06:34):
when I am in a more elevated state and feeling more joyful.
Because inevitably, you know you're going to have a time when
you are more stressed. And then do a body scan then.
And when you can notice how yourbody responds to the stress and
see the contrast between when you're more in a joyful, elated
(06:56):
and relaxed state versus what itfeels like in the stress state.
It gives you more clarity of where you are, what you're
experiencing in the reality of the body's response.
So as I take you through this scan, understand that it's
really important to do it when you are in a really great place
and and having joy and experiencing some relaxation
(07:17):
'cause it really gives you more information to understand what
your body is trying to tell you.So what I want you to do first
is I want you to just close youreyes.
And if you're driving, absolutely do not do this.
Pause the video or pause the podcast and save this for
another time. But if you are at home and
you're in a safe place, I want you to just close your eyes,
(07:39):
take a deep breath in through your nose for a count of four.
You're going to hold for a countof four and then slowly exhale
through your mouth or nose as slowly as you can.
(08:02):
Do one more of those. You're going to inhale through
your nose, count 4, hold for a count of four, and slowly exhale
as slowly as you can and starting at your feet.
(08:28):
I want you to just notice your feet.
So notice your arches. Noticing there are any
difference, any differences between your left and your right
and all you're doing is just taking note.
There's no judgement, there's nostory.
You're putting on it like alwaysbring my ankle.
And that's why it feels this way.
It's just noticing like, oh, that feels a little bit more
(08:51):
tense on the right. That feels a little less tense
on the left. Like that's it.
So just very objective noticing.So again, starting with your
feet, noticing the top of the feet, bringing your attention to
your ankles, just spending a fewmoments in each spot, noticing
(09:21):
your calves, if you're laying down, just noticing them and how
they feel in contact with the ground.
You're noticing any tensions, any tingling, any sensations
that you're feeling, any warmth or cool feeling, and you're just
(09:44):
taking note and noticing whatever you happen to notice.
Moving up towards your knees, upto the quads or thighs, noticing
(10:08):
your glutes. So if you're sitting, you're
just noticing how they make contact with the chair, You
notice any difference in the weight distribution?
Are you more leaning towards your left or your right?
Do they feel pretty symmetrical?Do you feel like your hips move
your weight forward or back? Just noticing how they're
(10:31):
feeling on the chair or if you're laying on the ground,
noticing the ground in contact with them, moving up towards
your lower back. So again, if you're laying down,
you're noticing the arch of yourback, how much contact you have
with the ground. If you're sitting in the chair,
same thing, you're just noticingyour connection with the chair.
(10:55):
What's touching the chair? What's not noticing?
If there's any tension in the area, any tingling moving up
towards your chest and upper back.
So again, just noticing what youfeel.
Is there any tension? Does it feel constricted?
(11:15):
Does it feel open and light? Do you feel like your shoulders
are forward? Are they rolled backwards?
Are they pretty neutral? Noticing the position of your
shoulders, noticing your hands. Do your hands feel like they're
(11:37):
carrying tension or do they justfeel open and just present in
the moment? Moving up towards your neck,
again, noticing the height of your shoulders on each side.
Do you feel like your shoulders are up by your ears?
Do they feel relaxed? And then lastly, just noticing
(12:00):
your face. Do you feel like you're
scrunching your face? Do you feel like you're carrying
any tension? Is there any tingling?
Does it feel relaxed, like your jaw is open and you're just here
present, just noticing what you're feeling in your face,
including your eyes. So do your eyes feel relaxed?
(12:23):
Do they feel like they're squinting, trying to hold your
eyes shut? Do you feel like you're carrying
any tension in those areas? And then just noticing the
difference between left and right side.
And then when you're ready, you can just open your eyes and just
(12:44):
notice again what you did noticeas you did the body scan.
So where were areas that maybe felt a little bit more tense?
Where were areas that felt relaxed?
Now I want you to think of an area that felt like it was
carrying a little bit more of a load or felt a little bit more
tension or areas that you tend to notice that you do carry the
(13:06):
stress. So for me, I carry a lot of
stress in my chest and my shoulder.
So this is where I often feel it.
And when I am stressed, I also often feel it in the arches on
my foot. So I'll experience some of that
like Precursor, like some of that plantar fasciitis, that
really tense feeling right in, in the arches.
That's where I notice it in my body.
And again, I've done many body scans, so I've started to get to
(13:29):
know like, oh, that's that's where I'm feeling it time and
time again. Another one is my throat too.
I'll feel like my throat is almost like closed off or
constricted, especially when I'min a really stressed state.
But for you, whatever you experienced in your body scan, I
want you just pick one area. So for now, what we'll do is
(13:50):
just pick that. For me, I'll pick the chest.
But just as an example. But what I want you to do is I
want you to put your hands on whatever area that was.
So if it's your thigh, your belly, your neck, whatever
you're feeling, just put your hands on that area of your body.
And again, if you're in a safe place and I operate a vehicle, I
want you to close your eyes. Take a deep breath and as you're
(14:12):
breathing, I want you to visualize like you're breathing
into that area. So for me, if I'm using the
example of my chest, it's almostlike I'm breathing into the
chest and it's expanding. So you're visualizing the
expansion of your chest or whatever body part is where you
feel it and then slowly exhale. And then you're going to do that
(14:38):
again. Now we want you to send love to
that area. So whatever area of your body,
you're just going to breathe in again very slowly and send love
and gratitude for that area. So again, just breathing in, you
can even visualize that like a color.
So if it's like pink or purple, whatever love color symbolizes
(15:00):
love for you, just send it to that area as you breathe in and
then exhale. And then you can do one more.
So you're just going to inhale again through your nose.
(15:20):
And then for whatever area that you chose, I want you to send it
gratitude. So for me, again, using the
example of my chest, like thank you so much for housing my heart
for beating, for allowing me to be alive right now, for allowing
me to breathe in this moment. Send a gratitude.
So if it's your leg, thank you so much legs for allowing me to
(15:42):
walk in and out of the grocery store so I can get food for my
family. Or thank you so much for
allowing me to go for that walk outside.
Whatever body part it is for you, I want you to send
gratitude to that area. What is it in that body part
that you are able to feel more freedom and joy in your life?
So take a moment now to breathe in and send that gratitude as
(16:08):
you hold and slowly exhale. So again, this is just a simple
body scan practice, but it also gives you a tool to help allow
it to release. And then just notice what you
feel in your body. Does it feel different?
So if it was like your chest, does your chest feel like me, a
(16:30):
little bit lighter, a little bitmore expansive, not feeling like
it has so much pressure on it. Do a scan afterwards.
Again, just notice the difference.
So this is something you can do throughout the day.
If you notice like you got home from work and you're just
carrying a lot of that tension and stress, give yourself just
two minutes to breathe. Allow yourself to tune into that
(16:50):
area, allow it to feel seen and also feel like you are sending
it gratitude and notice what youexperienced afterwards.
This is a simple practice that doesn't take you entirely long,
but has tremendous benefits. When we tune into our body, it
allows us to drop out of our mind for a moment and tune into
what our body is trying to tell us.
(17:12):
Our body is communicating to us always.
The problem is that we often ignore it.
And just like a child, the more you ignore a child, the louder
they get. And that's the same thing with
our body. So if we continue to ignore it,
we can only expect more pain, more attention, and more signs
that our body wants to feel heard and seen.
(17:34):
So by having these practices to just tune into your body and
allow it to feel seen and heard,it gives you the opportunity to
release what it's experiencing and also become more aware of
what it's trying to communicate to you.
I would love to hear how this goes for you.
What body parts do you carry your stress and tension in?
(17:54):
Drop it in the comments and let me know how you felt after doing
this practice. Thank you so much for tuning in
today. Thank you so much for tuning
into this episode. If there was something in this
episode that really resonated with you, or a message that
stuck with you, please share it with someone else.
It's only through. Sharing these messages that we
can start to rewire our minds tofeel empowered and live the life
(18:18):
that we truly desire. Please subscribe so you never
miss an episode. And again, thank you so much.
For tuning in to rewiring health.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!