November 17, 2025 • 17 mins
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Ever feel like your brain won’t shut up? We dig into the one habit most people avoid—intentional quiet—and show how a few minutes of real stillness can ease racing thoughts, improve sleep, and make everyday decisions feel lighter. No incense required, no rigid poses, no perfection. Just simple practices that clear mental clutter and give your nervous system a chance to downshift.
We start by challenging the always-on grind with a better model: seasons. Nature cycles through growth and rest, and our minds need the same rhythm. From there, we reframe meditation as “space to think,” exploring accessible options like shower thinking, slow walks in nature, yin yoga, and even cozy video games with low stakes. You’ll hear why these low-input moments work, how they help the brain sort information before bedtime, and what to do when emotions surface in the quiet.
We also share practical tools for busy lives. Try a five-minute brain dump to pull thoughts out of your head and onto a page so your mind can stop clutching them. Watch for signs you need a reset—doomscrolling, snapping at small things, decision fatigue—and match the practice to your mood: walk when you’re restless, stretch when you’re tender, write when you’re foggy. The result is more presence, steadier energy, and a clearer path back to healthy habits.
If traditional meditation never clicked, this conversation offers a playful, flexible alternative you can start today. Subscribe, share with a friend who can’t sleep, and leave a review telling us which practice helped you find your quiet.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:01):
Hello, everybody.
Welcome back to the Tired ButtonPodcast.
Today, perfect for the title ofthis podcast.
We are talking about the onething that you're most likely
not doing that you absolutelyneed to be doing.
This thing people always putoff, they push to the back
(00:24):
burner.
Um, I've seen it more than evernow, um, especially in our
culture, in the Americanculture, and I think we need to
lean into it more.
Um, and that is sitting alonewith our thoughts or meditation,
whatever you want to call it.
Um, I'm gonna get a little bitmore into meditation because if
(00:45):
you're like, ugh, I hatemeditation, it's you know, you
think of someone sittingcross-legged, they just have to
sit still there, um, and they'resaying, Oh, you know, for for
hours on end.
That's not what I'm talkingabout.
There's so many ways you canquote unquote meditate and get
some alone time with yourthoughts, uh, and it will help a
(01:08):
lot.
Okay, it's about giving yourselfspace to think.
And I know many of you listeningmay have like crazy lives.
You may work crazy hours, maybeyou're in a crazy phase of
working in your life.
Um, you know, you could have achild or multiple children,
maybe fur babies that take upall your time.
(01:31):
Um, there could be just a lot ofthings.
You're you're a caregiver, youhave all these extra
responsibilities.
Now, with that being said, thisisn't my choice, but I do
recommend as somebody who hasdone this many times throughout
her life, is take a look at yourlife and see what is absolutely
(01:51):
essential, right?
Especially if you're in a seasonof busyness and overwhelm.
And maybe meditating and sittingalone with your thoughts will
allow you the time to bring youclarity on this.
Because I think that's anotherissue, is we're always running,
running, running, going, going,going, doing, doing, doing
because we're taught that moreis better.
You're doing more.
That's great, great, great,great.
(02:12):
And it's like um it's kind ofsymbolic of a lot of companies
in America.
Um, you know, they're alwayslooking for, well, we need our
quarterly earnings to be up.
And it's like, that's great, youknow, but you can only go up,
up, up, up, up for so long, andat what cost?
These companies, you know,they're not necessarily
necessarily making more moneyfrom customers, they may be
(02:35):
making more money becausethey're cutting the quality of
the product or they're firingpeople.
And um, while I'm all forinnovation, like I think it's
healthy for a business to haveslower periods, you know, where
you're gonna be down a littlebit.
It's not always going to be up,up, up more, more, more.
It's just not realistic.
And that goes the same thing forhuman beings.
(02:57):
You're not always gonna behappy, go, go, go.
Like, we need to sleep at theend of the night, we need to
recharge.
Look at the seasons.
Um, I'm sorry if you don'texperience all four seasons
wherever you live, but look atthe seasons of nature, you know.
Um, we have spring, which isbirth, renewal, summer.
We're, you know, in thatgrowing, going steady phase.
(03:19):
Fall is when things start todie, we get to kind of reap what
we sowed.
You know, it's a harvest season,enjoy that.
And then winter is when thingsdie and go to sleep, and we rest
for reflection.
It's a big cycle, and um, again,we need to be doing this on our
(03:40):
own in some way as well, andeverybody's seasons will look
different.
Um, but in busier seasons oflife, or maybe you're not in
control of your health andfitness as much, I would
encourage you to lean into thiskind of meditative sitting still
practice.
Um yoga can be a great way to dothis as well, um, particularly
(04:02):
like yin yoga.
Okay, um, now, and again,everybody's gonna be different.
Some of you may struggle withlike ADHD, um, or you don't know
that you have ADHD, that's alsocommon.
Um, some of you, like I know mepersonally, I was kind of a
person who has always enjoyedbeing by themselves.
(04:26):
Um, even as a kid, there weremany times I would just sit out
in nature, be alone with mythoughts.
Um, so I feel like I've alwaysleaned towards that.
Um, and it's been hard in aworld that tells you to be busy,
busy, busy, go to all thesesocial outings, you know, this
is what you should do.
And I'm kind of the opposite.
But even me who enjoys alonetime, when I have more of that
(04:49):
concentrated um meditativespace, it makes a world of a
difference for my brain.
Like, if I miss a week of my yinyoga, or if I don't go on walks,
because I'll get into that, likewalking is a form of meditation.
Um my life feels more chaoticbecause your thoughts start to
jumble up.
And again, I think that's a bigroot cause.
(05:11):
I used to know so many people,um, especially moms, people I
train, excuse me, they say um, Ican't sleep at the end of the
night.
Nine times out of ten, if youcannot fall asleep, it's usually
because the thoughts in yourbrain are racing.
And I remember this actuallyused to be an issue for me.
Um, and your thoughts are racingin your brain because your
(05:32):
brain's trying to sort out allof the input that it's gotten
all day.
You have not given yourself timeto do that.
You've just been pushing throughfrom one thing to the next, but
it does need to sort throughthat.
And usually when you sleep, itdoes kind of organize
everything.
Your brain actually gets washed.
I know that's really weird, butyour brain does get washed of
like toxins and things like thatin when you sleep, and it's like
(05:56):
your body's way of resetting andhaving a clean slate when you
wake up in the morning, which iswhy sleep, rest, um, again,
having that quiet time to allowyour brain to sort through
things is so important.
Okay.
Um now, a couple of thingsthough to think about, like as
far as how to do this meditationor sitting with yourself.
(06:20):
Um you can do something as easyas when you're in the shower.
For my super busy peoplethinking in the shower, men love
to do this, and they always say,Oh, my greatest ideas come to me
when I'm in the shower.
And it's like, well, you kind ofcreate an environment where
you're forcing yourself toreally only focus on one thing
or let your mind wander.
You're in there to wash yourbody, and it's very isolated.
(06:43):
Hopefully, sometimes your kidsmight come in or your animals.
If you can shut the door, giveyourself some quiet time, maybe
make it a little more like lighta candle, play music, whatever,
and stay in there a little bitlonger if you need to, or a
bath.
Um, this can show up as walking.
Again, walking is a big one forme because I wasn't a fan of the
traditional meditation.
(07:04):
I kind of, especially when Ifirst started, that I really
disliked that, and I was like, Ican't do this.
Um so walking, especially for myrestless people, you know,
you're moving your body.
Um and sometimes that can be agreat way to process
information, and I willliterally just walk in nature.
Nature's preferable, but youknow, a treadmill could work,
(07:26):
and um, I just let my brain go.
I let my brain think, and Iusually walk until my brain kind
of quiet down.
Um, and it's really great.
And like I said, if I don't doit, I notice it.
And sometimes I have reallygreat ideas come to me while I'm
walking.
Sometimes I just work throughthings, sort through things uh
mentally while I'm walking, uh,just processing different
(07:49):
things.
Okay.
Journaling can be a good one, orbrain dumping.
That's what I like to do, isbrain dumping.
It sounds like crazy and itmight feel stupid the first time
you do it.
So you if you want to journal,feel free, you know, write more
um organized stories orthoughts.
You can also write whatever youwant.
It doesn't have to make sense.
Nobody's gonna see it.
You're not like publishing this,so who cares?
(08:11):
Um, but you know, brain dumpingis just setting a timer and
writing out all of the thoughtsthat are in your head.
Because I think if we keep allthe thoughts in our head, we
kind of get nervous that we'regonna forget them.
So then we constantly thinkabout them.
But if you write it out, mynotes app is a perfect example
of this.
Like just write out all theideas, and then you can either
sort through them right there orleave it for another day when
(08:34):
they start to pile up, which iswhat I usually do.
I kind of sort them, and I'mlike, what is an idea that I'm
like, oh, that was kind of coolat the time, but I'm not gonna
really focus on it.
Um, you know, I can let that go.
Or what's oh, you know, I likethis idea, but I'll save it for
a later date.
Um, or there's maybe one that Iwant to focus on right now.
So I kind of sort my thoughtsthat I have, and it's kind of
(08:56):
funny.
It you know, you might have alot of thoughts and ideas, and
uh it's amazing which ones areimportant and which ones aren't.
And you know, if you're not abusiness person or a creative
person, these thoughts may beum, I felt fat today.
Um, you know, I was reallyworried about my coworker today.
(09:17):
I was really annoyed by this,and these can be helpful too
because they can help you findpatterns and don't be afraid to
write out everything.
You know, don't hold back.
It's only you who's seeing this.
This is meant for your eyesonly, the world isn't seeing it,
and I think it's healthy to umown up to our thoughts, right?
(09:38):
Because it can be scary, it canbe really scary to face our
thoughts, and I think that's oneof the reasons a lot of us don't
do it, because we are at thispoint, many of us, where our
thoughts are kind of all wildand we can't sleep, and our
mind's always going, and wenever got enough time to
properly rest.
So when you first initially sitdown, it's gonna feel like a
lot, it's gonna feel like a lot,and um you're gonna have to face
(10:01):
it, and you're gonna have to getused to it because it's a skill,
it's a skill.
I remember when I first startedum yin yoga because of my hip
and groin injury.
You know, I couldn't work outany other way, so I was kind of
forced to do yin yoga, right?
I originally didn't like yoga,and so I I started doing it.
It was really uncomfortablebecause my brain was racing
everywhere, I felt all thesedifferent emotions.
(10:23):
There's been times that I'veactually gotten teary-eyed at
yoga just because of thoughtsthat I've processed and things
I've experienced, so it's reallyit really is a therapy in a way,
um, but I got better, like youkind of learn to find your quiet
space the more that you do it,and it's really nice because I
use that throughout the week ifI feel you know a little crazy.
(10:46):
Like yesterday, for instance,was a crazy day.
Okay, um, everything waschallenging me, we'll just say
that.
And by the end of the night, youknow, I really I I I allowed
myself to get some emotions out,like it wasn't towards anybody,
but I just allowed myself toexperience those emotions um,
anger, frustration, annoyance,all those things.
(11:08):
And then um I went and I got ashower, so that was that mental
reset, the cleansing, you know,you're washing everything off
your body, it's a good reset.
Um, I got tea, chamomile tea,and my brain naturally went to
that state that I'm kind of inwhen I do yoga, where I can kind
of just relax, be in the presentmoment.
(11:28):
Um, something that I love thatthey teach you, at least in my
yoga class, is to be in thispresent moment.
You have everything that youneed right now, and whether
you're uncomfortable, likewhether it's a more positive
feeling, a neutral feeling, or anegative feeling, just be in
this moment.
(11:48):
And I can tell you there's beentimes that I felt uncomfortable
during yoga for one reason oranother.
Maybe I was anxious, maybe I wasin pain, maybe um I ate a little
bit too soon before yoga, so Ifelt like bloated and full and
very uncomfortable.
Um, but then there's times Ifelt really good, and then
there's times I felt neutral,and all of these are okay.
(12:08):
You know, the only moment wehave is the present moment.
If you waste your time thinkingabout the past or worrying about
the future, you miss what'sgoing on right now, right?
And that is the whole point.
I literally have the words bepresent tattooed onto my arm.
(12:29):
It's funny because it wasdefinitely like a thing before I
got into yoga, but I realizedbecause I was always a worrier,
um, and I learned the importanceof being present and being
living in the now, becauseagain, like if you're always
worrying and and off, you know,you miss what's going on right
now, the most important part.
Um, and it it really does becomea skill and a practice.
(12:54):
So as I kind of wrap this up,I'm just gonna kind of review um
again some common symptoms uhthat you might be experiencing,
um, and then a little challengefor you, a little action step
for you.
So symptoms, right?
If you're somebody that you feellike you can't fall asleep at
(13:16):
the end of the night, you'retossing and turning, your brain
can't shut off.
You might need to sit alone withyour thoughts.
Um, maybe you're feelingemotionally reactive, like
you're very on edge, uh,everyone annoys you, you're
ready to snap, right?
Now, listen, especially mygirls, if it's that time of the
month, like sometimes this canhappen, right?
Like sometimes it's an emotionthing.
(13:36):
But this can help in thosehigher intensity times, not
saying that anything's wrongwith you or you're broken, but I
think it's a tool that you canuse to help kind of bring you
back to a baseline.
Um, if you have racing thoughts,you're constantly doom
scrolling, you can't sit still,right?
How many of us can't sit still?
We have to open our phone, lookat our phone.
(13:57):
Uh, like next time you're in thedoctor's office, try to just sit
there.
I challenge myself to do thatall the time.
Sometimes I look at my phone.
Um, it's funny to see even theold people look at their phone,
but like see if you could justsit there.
Maybe watch whatever's on TV, orif they have a magazine, look
through the magazine.
Um, don't always instantly grabyour phone.
(14:18):
Um, that is a really big one.
The new the doom scrollingbecause we don't want to sit
alone with our thoughts.
We'd rather just get thoselittle dopamine hits.
Um, and decision fatigue.
Right?
If we feel like we have decisionfatigue, all of these signs are
that your your brain just nevergets a chance to shut off and be
calm, right?
And that builds up.
(14:38):
So, so what can you do?
I want you to be open-mindedbecause again, I think another
thing that deters people, I knowit's always deterred me, is when
I don't fit into that box thatthey prescribe.
Like anytime you hear aboutmeditation, they're gonna show
you again that cross-leggedposition, um, and you're
singing, oh, you know.
Um, no, I want you to find ameditative form of any activity
(15:04):
that feels good for you.
Like for me, I said the walks.
Um, I love drawing, so drawingsometimes when I put on music
can be very, very meditative forme.
Um, you don't have to be anartist for this, you can just
doodle, scribble.
Um, adult coloring books aregreat for this as well if you
just prefer to color.
Um, and again, music can be verypowerful here.
(15:25):
Um, hmm, I was just thinking,oh, playing video games.
I know sounds a little bitdifferent.
I know for me, uh lately I'vebeen leaning into more cozy
games.
So, like Animal Crossing andHello Kitty Island Adventure,
these don't have high stakes, soI'm not stressing out about
beating something.
It's more so I'm playing thegame, you know, you get to like
(15:48):
fish and uh collect flowers, andand it's very low stress, low
stakes, um, and in its own form,I 100% believe that it's
meditative.
So, again, you can do thesedifferent things.
Um, and if it allows your mindto relax a little bit, do it,
please.
Um, again, just listening tomusic.
(16:10):
Um maybe doing a little stretchuh workout on YouTube or yoga,
it could be five minutes.
It doesn't have to be anythingcrazy.
Um, so any of these things canbe good, and there's about a
billion more that you couldpick, but I I encourage you to
go in with a playful,experimental, open mind and you
(16:33):
know, try different methods andsee what leaves you kind of
feeling relaxed and refreshedafter and continue to do more of
that because we need it, we allneed it.
Um, when you have a clear brain,you make better decisions, you
feel better, it's a lot easierto stick to your workout routine
and eat uh properly because youyou don't feel like everything's
(16:57):
like crazy and all over theplace.
Like you can see things from aclearer perspective, and it
feels a lot more like, oh yes, Ijust have to show up for this
workout.
Oh, when I choose this food, Iwill be healthy, and and there's
just a lot less noise.
Um, and you can come from agrounded place.
So please, please, please.
I I guarantee you 99% of youprobably don't do this, at least
(17:19):
on a consistent basis.
So incorporate this into yourdaily life.
It's kind of one of those whereyou do less, it actually gives
you more.
Um, and who wouldn't want that?
So, thank you for tuning in totoday's episode, and I will
catch you in the next one.
Bye.
Hello, everybody.
Welcome back to the Tired ButtonPodcast.
Today, perfect for the title ofthis podcast.
We are talking about the onething that you're most likely
not doing that you absolutelyneed to be doing.
This thing people always putoff, they push to the back
(00:24):
burner.
Um, I've seen it more than evernow, um, especially in our
culture, in the Americanculture, and I think we need to
lean into it more.
Um, and that is sitting alonewith our thoughts or meditation,
whatever you want to call it.
Um, I'm gonna get a little bitmore into meditation because if
(00:45):
you're like, ugh, I hatemeditation, it's you know, you
think of someone sittingcross-legged, they just have to
sit still there, um, and they'resaying, Oh, you know, for for
hours on end.
That's not what I'm talkingabout.
There's so many ways you canquote unquote meditate and get
some alone time with yourthoughts, uh, and it will help a
(01:08):
lot.
Okay, it's about giving yourselfspace to think.
And I know many of you listeningmay have like crazy lives.
You may work crazy hours, maybeyou're in a crazy phase of
working in your life.
Um, you know, you could have achild or multiple children,
maybe fur babies that take upall your time.
(01:31):
Um, there could be just a lot ofthings.
You're you're a caregiver, youhave all these extra
responsibilities.
Now, with that being said, thisisn't my choice, but I do
recommend as somebody who hasdone this many times throughout
her life, is take a look at yourlife and see what is absolutely
(01:51):
essential, right?
Especially if you're in a seasonof busyness and overwhelm.
And maybe meditating and sittingalone with your thoughts will
allow you the time to bring youclarity on this.
Because I think that's anotherissue, is we're always running,
running, running, going, going,going, doing, doing, doing
because we're taught that moreis better.
You're doing more.
That's great, great, great,great.
(02:12):
And it's like um it's kind ofsymbolic of a lot of companies
in America.
Um, you know, they're alwayslooking for, well, we need our
quarterly earnings to be up.
And it's like, that's great, youknow, but you can only go up,
up, up, up, up for so long, andat what cost?
These companies, you know,they're not necessarily
necessarily making more moneyfrom customers, they may be
(02:35):
making more money becausethey're cutting the quality of
the product or they're firingpeople.
And um, while I'm all forinnovation, like I think it's
healthy for a business to haveslower periods, you know, where
you're gonna be down a littlebit.
It's not always going to be up,up, up more, more, more.
It's just not realistic.
And that goes the same thing forhuman beings.
(02:57):
You're not always gonna behappy, go, go, go.
Like, we need to sleep at theend of the night, we need to
recharge.
Look at the seasons.
Um, I'm sorry if you don'texperience all four seasons
wherever you live, but look atthe seasons of nature, you know.
Um, we have spring, which isbirth, renewal, summer.
We're, you know, in thatgrowing, going steady phase.
(03:19):
Fall is when things start todie, we get to kind of reap what
we sowed.
You know, it's a harvest season,enjoy that.
And then winter is when thingsdie and go to sleep, and we rest
for reflection.
It's a big cycle, and um, again,we need to be doing this on our
(03:40):
own in some way as well, andeverybody's seasons will look
different.
Um, but in busier seasons oflife, or maybe you're not in
control of your health andfitness as much, I would
encourage you to lean into thiskind of meditative sitting still
practice.
Um yoga can be a great way to dothis as well, um, particularly
(04:02):
like yin yoga.
Okay, um, now, and again,everybody's gonna be different.
Some of you may struggle withlike ADHD, um, or you don't know
that you have ADHD, that's alsocommon.
Um, some of you, like I know mepersonally, I was kind of a
person who has always enjoyedbeing by themselves.
(04:26):
Um, even as a kid, there weremany times I would just sit out
in nature, be alone with mythoughts.
Um, so I feel like I've alwaysleaned towards that.
Um, and it's been hard in aworld that tells you to be busy,
busy, busy, go to all thesesocial outings, you know, this
is what you should do.
And I'm kind of the opposite.
But even me who enjoys alonetime, when I have more of that
(04:49):
concentrated um meditativespace, it makes a world of a
difference for my brain.
Like, if I miss a week of my yinyoga, or if I don't go on walks,
because I'll get into that, likewalking is a form of meditation.
Um my life feels more chaoticbecause your thoughts start to
jumble up.
And again, I think that's a bigroot cause.
(05:11):
I used to know so many people,um, especially moms, people I
train, excuse me, they say um, Ican't sleep at the end of the
night.
Nine times out of ten, if youcannot fall asleep, it's usually
because the thoughts in yourbrain are racing.
And I remember this actuallyused to be an issue for me.
Um, and your thoughts are racingin your brain because your
(05:32):
brain's trying to sort out allof the input that it's gotten
all day.
You have not given yourself timeto do that.
You've just been pushing throughfrom one thing to the next, but
it does need to sort throughthat.
And usually when you sleep, itdoes kind of organize
everything.
Your brain actually gets washed.
I know that's really weird, butyour brain does get washed of
like toxins and things like thatin when you sleep, and it's like
(05:56):
your body's way of resetting andhaving a clean slate when you
wake up in the morning, which iswhy sleep, rest, um, again,
having that quiet time to allowyour brain to sort through
things is so important.
Okay.
Um now, a couple of thingsthough to think about, like as
far as how to do this meditationor sitting with yourself.
(06:20):
Um you can do something as easyas when you're in the shower.
For my super busy peoplethinking in the shower, men love
to do this, and they always say,Oh, my greatest ideas come to me
when I'm in the shower.
And it's like, well, you kind ofcreate an environment where
you're forcing yourself toreally only focus on one thing
or let your mind wander.
You're in there to wash yourbody, and it's very isolated.
(06:43):
Hopefully, sometimes your kidsmight come in or your animals.
If you can shut the door, giveyourself some quiet time, maybe
make it a little more like lighta candle, play music, whatever,
and stay in there a little bitlonger if you need to, or a
bath.
Um, this can show up as walking.
Again, walking is a big one forme because I wasn't a fan of the
traditional meditation.
(07:04):
I kind of, especially when Ifirst started, that I really
disliked that, and I was like, Ican't do this.
Um so walking, especially for myrestless people, you know,
you're moving your body.
Um and sometimes that can be agreat way to process
information, and I willliterally just walk in nature.
Nature's preferable, but youknow, a treadmill could work,
(07:26):
and um, I just let my brain go.
I let my brain think, and Iusually walk until my brain kind
of quiet down.
Um, and it's really great.
And like I said, if I don't doit, I notice it.
And sometimes I have reallygreat ideas come to me while I'm
walking.
Sometimes I just work throughthings, sort through things uh
mentally while I'm walking, uh,just processing different
(07:49):
things.
Okay.
Journaling can be a good one, orbrain dumping.
That's what I like to do, isbrain dumping.
It sounds like crazy and itmight feel stupid the first time
you do it.
So you if you want to journal,feel free, you know, write more
um organized stories orthoughts.
You can also write whatever youwant.
It doesn't have to make sense.
Nobody's gonna see it.
You're not like publishing this,so who cares?
(08:11):
Um, but you know, brain dumpingis just setting a timer and
writing out all of the thoughtsthat are in your head.
Because I think if we keep allthe thoughts in our head, we
kind of get nervous that we'regonna forget them.
So then we constantly thinkabout them.
But if you write it out, mynotes app is a perfect example
of this.
Like just write out all theideas, and then you can either
sort through them right there orleave it for another day when
(08:34):
they start to pile up, which iswhat I usually do.
I kind of sort them, and I'mlike, what is an idea that I'm
like, oh, that was kind of coolat the time, but I'm not gonna
really focus on it.
Um, you know, I can let that go.
Or what's oh, you know, I likethis idea, but I'll save it for
a later date.
Um, or there's maybe one that Iwant to focus on right now.
So I kind of sort my thoughtsthat I have, and it's kind of
(08:56):
funny.
It you know, you might have alot of thoughts and ideas, and
uh it's amazing which ones areimportant and which ones aren't.
And you know, if you're not abusiness person or a creative
person, these thoughts may beum, I felt fat today.
Um, you know, I was reallyworried about my coworker today.
(09:17):
I was really annoyed by this,and these can be helpful too
because they can help you findpatterns and don't be afraid to
write out everything.
You know, don't hold back.
It's only you who's seeing this.
This is meant for your eyesonly, the world isn't seeing it,
and I think it's healthy to umown up to our thoughts, right?
(09:38):
Because it can be scary, it canbe really scary to face our
thoughts, and I think that's oneof the reasons a lot of us don't
do it, because we are at thispoint, many of us, where our
thoughts are kind of all wildand we can't sleep, and our
mind's always going, and wenever got enough time to
properly rest.
So when you first initially sitdown, it's gonna feel like a
lot, it's gonna feel like a lot,and um you're gonna have to face
(10:01):
it, and you're gonna have to getused to it because it's a skill,
it's a skill.
I remember when I first startedum yin yoga because of my hip
and groin injury.
You know, I couldn't work outany other way, so I was kind of
forced to do yin yoga, right?
I originally didn't like yoga,and so I I started doing it.
It was really uncomfortablebecause my brain was racing
everywhere, I felt all thesedifferent emotions.
(10:23):
There's been times that I'veactually gotten teary-eyed at
yoga just because of thoughtsthat I've processed and things
I've experienced, so it's reallyit really is a therapy in a way,
um, but I got better, like youkind of learn to find your quiet
space the more that you do it,and it's really nice because I
use that throughout the week ifI feel you know a little crazy.
(10:46):
Like yesterday, for instance,was a crazy day.
Okay, um, everything waschallenging me, we'll just say
that.
And by the end of the night, youknow, I really I I I allowed
myself to get some emotions out,like it wasn't towards anybody,
but I just allowed myself toexperience those emotions um,
anger, frustration, annoyance,all those things.
(11:08):
And then um I went and I got ashower, so that was that mental
reset, the cleansing, you know,you're washing everything off
your body, it's a good reset.
Um, I got tea, chamomile tea,and my brain naturally went to
that state that I'm kind of inwhen I do yoga, where I can kind
of just relax, be in the presentmoment.
(11:28):
Um, something that I love thatthey teach you, at least in my
yoga class, is to be in thispresent moment.
You have everything that youneed right now, and whether
you're uncomfortable, likewhether it's a more positive
feeling, a neutral feeling, or anegative feeling, just be in
this moment.
(11:48):
And I can tell you there's beentimes that I felt uncomfortable
during yoga for one reason oranother.
Maybe I was anxious, maybe I wasin pain, maybe um I ate a little
bit too soon before yoga, so Ifelt like bloated and full and
very uncomfortable.
Um, but then there's times Ifelt really good, and then
there's times I felt neutral,and all of these are okay.
(12:08):
You know, the only moment wehave is the present moment.
If you waste your time thinkingabout the past or worrying about
the future, you miss what'sgoing on right now, right?
And that is the whole point.
I literally have the words bepresent tattooed onto my arm.
(12:29):
It's funny because it wasdefinitely like a thing before I
got into yoga, but I realizedbecause I was always a worrier,
um, and I learned the importanceof being present and being
living in the now, becauseagain, like if you're always
worrying and and off, you know,you miss what's going on right
now, the most important part.
Um, and it it really does becomea skill and a practice.
(12:54):
So as I kind of wrap this up,I'm just gonna kind of review um
again some common symptoms uhthat you might be experiencing,
um, and then a little challengefor you, a little action step
for you.
So symptoms, right?
If you're somebody that you feellike you can't fall asleep at
(13:16):
the end of the night, you'retossing and turning, your brain
can't shut off.
You might need to sit alone withyour thoughts.
Um, maybe you're feelingemotionally reactive, like
you're very on edge, uh,everyone annoys you, you're
ready to snap, right?
Now, listen, especially mygirls, if it's that time of the
month, like sometimes this canhappen, right?
Like sometimes it's an emotionthing.
(13:36):
But this can help in thosehigher intensity times, not
saying that anything's wrongwith you or you're broken, but I
think it's a tool that you canuse to help kind of bring you
back to a baseline.
Um, if you have racing thoughts,you're constantly doom
scrolling, you can't sit still,right?
How many of us can't sit still?
We have to open our phone, lookat our phone.
(13:57):
Uh, like next time you're in thedoctor's office, try to just sit
there.
I challenge myself to do thatall the time.
Sometimes I look at my phone.
Um, it's funny to see even theold people look at their phone,
but like see if you could justsit there.
Maybe watch whatever's on TV, orif they have a magazine, look
through the magazine.
Um, don't always instantly grabyour phone.
(14:18):
Um, that is a really big one.
The new the doom scrollingbecause we don't want to sit
alone with our thoughts.
We'd rather just get thoselittle dopamine hits.
Um, and decision fatigue.
Right?
If we feel like we have decisionfatigue, all of these signs are
that your your brain just nevergets a chance to shut off and be
calm, right?
And that builds up.
(14:38):
So, so what can you do?
I want you to be open-mindedbecause again, I think another
thing that deters people, I knowit's always deterred me, is when
I don't fit into that box thatthey prescribe.
Like anytime you hear aboutmeditation, they're gonna show
you again that cross-leggedposition, um, and you're
singing, oh, you know.
Um, no, I want you to find ameditative form of any activity
(15:04):
that feels good for you.
Like for me, I said the walks.
Um, I love drawing, so drawingsometimes when I put on music
can be very, very meditative forme.
Um, you don't have to be anartist for this, you can just
doodle, scribble.
Um, adult coloring books aregreat for this as well if you
just prefer to color.
Um, and again, music can be verypowerful here.
(15:25):
Um, hmm, I was just thinking,oh, playing video games.
I know sounds a little bitdifferent.
I know for me, uh lately I'vebeen leaning into more cozy
games.
So, like Animal Crossing andHello Kitty Island Adventure,
these don't have high stakes, soI'm not stressing out about
beating something.
It's more so I'm playing thegame, you know, you get to like
(15:48):
fish and uh collect flowers, andand it's very low stress, low
stakes, um, and in its own form,I 100% believe that it's
meditative.
So, again, you can do thesedifferent things.
Um, and if it allows your mindto relax a little bit, do it,
please.
Um, again, just listening tomusic.
(16:10):
Um maybe doing a little stretchuh workout on YouTube or yoga,
it could be five minutes.
It doesn't have to be anythingcrazy.
Um, so any of these things canbe good, and there's about a
billion more that you couldpick, but I I encourage you to
go in with a playful,experimental, open mind and you
(16:33):
know, try different methods andsee what leaves you kind of
feeling relaxed and refreshedafter and continue to do more of
that because we need it, we allneed it.
Um, when you have a clear brain,you make better decisions, you
feel better, it's a lot easierto stick to your workout routine
and eat uh properly because youyou don't feel like everything's
(16:57):
like crazy and all over theplace.
Like you can see things from aclearer perspective, and it
feels a lot more like, oh yes, Ijust have to show up for this
workout.
Oh, when I choose this food, Iwill be healthy, and and there's
just a lot less noise.
Um, and you can come from agrounded place.
So please, please, please.
I I guarantee you 99% of youprobably don't do this, at least
(17:19):
on a consistent basis.
So incorporate this into yourdaily life.
It's kind of one of those whereyou do less, it actually gives
you more.
Um, and who wouldn't want that?
So, thank you for tuning in totoday's episode, and I will
catch you in the next one.
Bye.
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