May 6, 2025 • 33 mins
In this 33 minute episode, I sit down with Kate Champion, an author, therapist, and host of the Living Big Mindfully podcast. Kate shares her journey of personal development and the importance of living intentionally, emphasizing that there is no one-size-fits-all approach to healing and growth.We delve into the significance of crafting a personalized toolbox of strategies to navigate life's challenges, the role of curiosity in understanding our needs, and how to build confidence in using these tools.
Kate also discusses the impact of trauma stored in the body and the necessity of movement in releasing it.With practical insights and a focus on self-discovery, this episode is a must-listen for anyone looking to embrace their unique path to emotional fitness and well-being.
If you're ready to explore the limitless potential within you, this conversation will inspire and guide you on your journey.
To connect with Kate click here
♾ In a fast-paced world like the one we live in, time is one of our most important assets. For a few minutes every episode, I, Tannaz Hosseinpour, will be discussing topics that aim to enhance the quality of your life, by helping you feel empowered to take inspired action on your personal growth journey.
Connect with me for daily insights on:
Facebook
Instagram
TikTok
To sign up to the upcoming Tuscany retreat from August 18-23, click here
More resources available on : www.minutesongrowth.com
This podcast is for educational purposes only. The host claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.
Kate also discusses the impact of trauma stored in the body and the necessity of movement in releasing it.With practical insights and a focus on self-discovery, this episode is a must-listen for anyone looking to embrace their unique path to emotional fitness and well-being.
If you're ready to explore the limitless potential within you, this conversation will inspire and guide you on your journey.
To connect with Kate click here
♾ In a fast-paced world like the one we live in, time is one of our most important assets. For a few minutes every episode, I, Tannaz Hosseinpour, will be discussing topics that aim to enhance the quality of your life, by helping you feel empowered to take inspired action on your personal growth journey.
Connect with me for daily insights on:
TikTok
To sign up to the upcoming Tuscany retreat from August 18-23, click here
More resources available on : www.minutesongrowth.com
This podcast is for educational purposes only. The host claims no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the information presented herein.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:04):
You're listening to the Minutes on Growth podcast, the show
that brings you mindfully curated insights into relationships, spirituality, personal
development and everything in between with your hosts tenas the same, Poor, Hi,
Soul friends, it's sanas the same, Poor and Welcome back
(00:25):
to another episode of the Minutes on Growth Podcast. Today,
we have a lovely, lovely guest with us, Kate Champion.
She is an author, she's a therapist, and she's also
the host of the Living Big Mindfully podcast.
Speaker 2 (00:38):
Welcome, thank you so much, so great to connect today.
Speaker 1 (00:43):
Right before we came on here, Kate and I were
talking about what the vision for this episode is and
what is you know, being channeled through for us, and
Kate said something. I was like, I love it. Let's
talk about that because it's so important. And it was
this concept of living intentionally and how we can personalize
(01:07):
the personal development experience for ourselves instead of saying this
is the recipe for everyone and it should work for everyone. So, Kate,
if you're open to that, I'd love for us to
dive deeper into that and what you believe living intentionally means.
Speaker 2 (01:23):
Yeah, yeah, so great questions and yeah, I mean our
energy is constantly changing, and therefore, you know, what we
need is constantly changing. And when things curveballs, right, just
curbels or big things or traumas hit us. You know,
during certain times of our lives, we probably need different
things to kind of help us do this. And I
(01:46):
find one of the things today I struggle with is
it's kind of like this one size fits all. You know,
if you're having some grief and loss, you should do this,
and if you're having trauma, you should do that, and
if you have an anxiety, you should do this. But truthfully,
I think we all need three or four tools that
(02:07):
are really crafted for us based on our own unique needs.
And we are all different beings and we don't fit
in boxes. Right. What works for you, is it gonna
work for me? What's not? What's gonna work for me?
Is it gonna work for persons? See? So that for
me is the the epitome of living. If that's the
right word. I don't know if that's the right word.
(02:29):
We'll think about that. That is the beauty maybe of
living intentionally. Is the constant checking in right these questions,
what do I need? What's coming up for me? How
is my energy today? You know what, you know, I'm
feeling a little anxiety. What would really which tool for
my toolbox is really gonna help me today? Again, because
(02:52):
a one size fits all kind of overview is not
gonna not gonna help everybody.
Speaker 1 (03:00):
So this like notion of remaining curious with ourselves and.
Speaker 2 (03:04):
Our needs, remaining curious and then also experimenting like were
little scientists. We've got it. Maybe we could we could
have ten ideas, Like maybe it could be an example,
a playlist, a walk in the park. You know, if
we like the smell of coffee, like taking a big breath,
and if we like you know art, right, maybe it's
(03:27):
looking at a picture that brings us a lot of joy, right,
Ten ten things go to things we can kind of
prap what I call practice and play with. We can
play around a little bit. And when that anxiety. I'm
just using that as an example because let's face it,
there's an epidemic of anxiety, right, So when that anxiety hits,
then we can begin to notice it in the body. Right,
(03:49):
it's super intentional. Right, what am I feeling? What's coming up? Butterflies? Tightness,
racing heart whatever, Like that's intentionality. I'm going to stop
from on. I'm going to check it. I'm going to
take a breath. That's intentionality, and I'm gonna ask myself, Okay,
what do I really need here? We're gonna label it. Yeah,
I'm feeling really anxious. What do I really need here?
(04:09):
And for sometimes it might be a walk. Sometimes it
might be, you know, a nap, right. For some other people,
it might be I really need to listen to that music.
For somebody, it might be, oh, I just need some
physical touch. You know, we have these we have these
amazing bodies and these amazing brains, and we have attached
(04:31):
to those like part of our makeup. You know, we
have these incredible senses. Right, we can look things, we
can sell things, we can touch things, things can touch us.
We can move our bodies. Even if you're a wheelchair
bound or in a bed, you can still move the body, right,
you can still tighten and loosen the hands, or scunch
(04:52):
up the face and just go or take in a
breath and let out a breath. So let's use the
tools that we're given and then use some intentionality. Let's
stop listening to the influence. Let's stop lifting to all
the shit you should be doing. This and you should
let's not do that and let's work out what works
for us. And again, all you need really to start
(05:14):
with it three or four go to tools that really
work for you, and then just try it right, try it,
practice and.
Speaker 1 (05:22):
Play, creating that unique blueprint for ourselves based on our
you know, our likes, our lifestyle and all of that.
And you said like practice and play. I want to
dive deep into this of you know, if someone is
being in a dysregulated state and let's say they haven't
(05:43):
done the work before, they've maybe they've been in this
dysregulated state for a long time, and we tell them
practice and play, and let's say they'll they'll try it out.
Will they get immediate results? Or is this something that
it's like a muscle that's strengthens with time.
Speaker 2 (06:04):
I love that question, Thank you. So first of all,
I'm going to say that that question implies that this
disregulated state is kind of like an all or nothing, right,
But it isn't. Our disregulated states are on a continuum, right.
I cannot stand spiders, right, So if a spider were
(06:24):
to call pros say it, I'd be like, like, and
if I were to put that on a zero to ten,
I would be pretty elevated. I'll probably be at an eight, right,
Something lower might create a little like anxiety is like
if I forget something or I'm a later an appointment, right,
then my anxiety is going to be I don't know,
(06:46):
aut a three or four. So we first of all,
we've got to gauge, right and understand that we're not
always disregulated and we're not always regulated. So first of all,
you've got to set up your continuum. Me, there's always
a zero to ten, right, it's called the THUD scale
subjective units of distress. Right, set up your own scale,
(07:08):
and just kind of imagine it's the thermometer, and let's
throw lower on that thermometer. Like you know, zero to
two for me is just pretty calm and pretty regulated,
and then it's what's then what's for you is like
two to four, and then what's four to six? And
then what is very unregulated when we're getting to the
eight to ten. So let me ask you what is
(07:30):
a mid range? Right? So we're going to practice these
We're going to practice and play on the mid range.
Speaker 1 (07:36):
Right.
Speaker 2 (07:36):
We're not going to do it when it's low, because
there's no point we're not feeling enough, and we're not
going to do it when it's really high, right, because
we need some different tools and intervention. But let's think
what's what's from like a four to six on your
little scale. Let's start there, so to now's what would
be a four to six on a kind of anxiety
(07:58):
scale for you? Like how I would restress or would
just an event? An event? What would get your you know,
a little disregulated but not fully just regulated.
Speaker 1 (08:13):
I would say maybe like an accident, like a car accident,
something but mine or nothing extreme like someone bumps on
bumps cars with me.
Speaker 2 (08:26):
Love that fantastic, right, So you go in the car,
you get a fender bender, right, and your anxiety goes up.
And again it's in that like four to six ways
you're feeling in the body. You're feeling in the body,
you know, maybe the heart's handing, maybe this heat, maybe
this tension, but it's not so high that it's overwhelming.
So that's when you would pick out one of your
(08:47):
tools and maybe practice and play with that. When when
the anxiety is a lower level, So it might be okay,
I might call somebody and get some emotional support. It
might be just my I just need to stand here
and get grounded and take a few breaths for a moment.
It could be, you know, if you had a coffeem
(09:07):
I'm gonna take a drink. I'm gonna have some water.
I'm gonna kind of cool my body down and get
get my breath kind of regulated. There's several things that
you could do. But that's an example of using pairing
these skills right practice and playing when when the anxiety,
the stress, the war or whatever is at a reasonable level,
(09:28):
so you can have some effect and then you just
you just get to notice, how does the body feel like,
how am I feelings?
Speaker 1 (09:34):
My?
Speaker 2 (09:35):
Is it coming down? Am I going from a six
to a four? And that okay, the police are here,
We've you know, we've done the insurance thing. I'm driving
away being a much better write. Crisis is over and
you can kind of slide back kind of into your
day versus being in like catastrophe mode and you cannot
let it go right. You're ruminating and you're worried, and
(09:58):
you're now you're in the you know, by a flight response.
So I don't know, does that answer your question?
Speaker 1 (10:03):
Yeah, definitely. So what you're saying is like we take
these tools and we practice them at zero to two.
At two to four, we kind of like figure out
which ones resonate and which ones feel natural to us
and how it's responding in our body, so that when
we get to that four to six, we have a
little bit more experience with those tools and we know
(10:26):
that they're going to help us. So we're like building
up experience with it exactly.
Speaker 2 (10:32):
And then when we become proficient at kind of managing difficult,
big emotions at this kind of four to six range,
then we can then we can begin to step up
and not right when we got when we got our
basis down, then we can look at when when it
gets to an AA or when it gets to a ten,
you know what will be helpful in those scenarios. So
(10:52):
as I talked through that, I'm curious, what's what's coming
up for you as you imagine yourself kind of going
through that. Do you think something that that would be helpful? No,
I'm just curious, Yeah, definitely. I Mean.
Speaker 1 (11:05):
It's funny because a couple of hours ago, I was
in a session with a client and she said, I
don't have time to do these things, and she was
feeling very dysregulated, and I was like, that's that's how
it's the counterintuitive part of it of we don't really
have time to do these tools of like going for
a walk, you know, sitting down, having caramel tea, breathing, grounding.
(11:27):
But it's actually those things that increase our window of
tolerance and they and they help us get ready to
navigate these challenges with more ease and grace. So I
think something that will come up for many people when
you're hearing this is oh, that sounds great, but I
don't have time for.
Speaker 2 (11:43):
It, okay, And I love that. And yeah, I'm a therapist,
so I get that a bit, and I don't want
to be I can be a little direct, but I
want to say a that is a complete thinking eraror right,
there's a complete thinking era. If I was to look
at your day, right, like, let's map out your day.
I do not believe you do not have three minutes
(12:04):
to practice breath work. I do not believe you have
three minutes to go outside and put your feet in
the grass, take a breath and look at this big,
massive sky and wonder at the ore of things. Right.
These things and ridiculously simple, right, and they take no time?
So why would actually challenge that thinking? So that that
(12:27):
is again that is the thinking error, It's what is that?
And then I want to go so what is that?
There'd be the intentional question like okay, so I know
you're saying this clearly, if I were to look for
you your day, it's a challenge the thinking error. And
then I would say, so, let's take a breath, and
what does that really be about for you? But when
(12:47):
you tell me you just don't have time, what is that?
I'm gonna invite you to take a breath? What is
let's do it for listeners right now? So you're thinking
I don't have time, I'm just gonna invite you stop
taking a breath. It's like, okay, so go inside and
ask yourself, Okay, what is that really about? For me?
Just notice what comes up? Is it? I don't know?
(13:09):
Is it skepticism? Is it fear? Is it? I mean,
I don't even know, right, is it? It seems like
it's too easy. I don't know. But then whatever that
would come up, we would work through that, and then
I would encourage that person. I would give them a
little challenge. I say, okay, do me a favor, Let's
pick two of these three tools that are super simple,
(13:33):
literally three minutes, and go try it. Go try it
three times this week, and then let me know how
it goes. I'd give them a little journal, right, you know,
make it very intentional. Go try it, and the next
time we meet, we're going to process to it. What
was it like for you? If it sucked, I want
to know if it was helpful. I want to know
if it was like me. I want to know. I
just want to know it all, and then we'll work
(13:55):
from there. But again, that's very intentional, right, you know,
really giving them a strong intention to do this and
commit to trying. Some people don't like trying. Some people
have fear faius. Some people they had a stilena I
can't do this or whatever. But I don't know, but
that would be my way. I would work through that.
Speaker 1 (14:17):
I love that. As you were talking about like bringing
this energy of intentionality into our day, I've seen it,
you know, I've seen some people who aren't aware of
what intentionality even implies, because there's so much in their
(14:39):
automated responses that the whole concept is new for them,
and so there's this fear of the unknown of and
you know, often like when we create space for something
like the emotions come to the surface, and that can
feel sometimes overwhelming because I've kind of blocked it out
over the years and I I never made time to
(15:01):
feel them. What's your thought on that? What's your take
on that?
Speaker 2 (15:07):
Yeah, I think you make it great. I think you
do make a great point. And I think that we've
got to again, whatever is coming up we are going
to look at. We're going to look at with curiosity,
We're going to look at with compassion. If there is
a sense of other you know, there's a little fear
because other things are going to come up, We're going
to look at that. And honestly, the chances are that
that is probably maybe an avoidance technique, right, There's just
(15:31):
there's a lot of avoidance here, it feels like with
this person, So I might kind of look at that
a little bit, like what would it be like if
you didn't avoid this and if there was still struggling
you know, that person and I would actually do it.
Obviously together in session, we was like, Okay, we've got
three minutes before we end. We're gonna do this thing, right,
we would do it and we would do it over
(15:51):
and over and over and until they can build a skill.
And I truly believe right because again, we are walking
around with eyes and the ability to use our breath
and the ability to kind of like self regulate with
a little like a little kind of ACTI pressure point here.
I mean, these things take if three minutes, So we
(16:12):
would choose one or two things, and we're practice them
every time we met until that person built confidence. I
think there's a lot here about using intentionality, practicing intentionally,
let's do it right now, and building that person's confidence
so they can begin to take it with them into
the world. So I'm not sure if that answers to
(16:33):
your question, but those are some things that I would do.
Speaker 1 (16:35):
Yeah, definitely. I love love that you touched on confidence,
and that kind of ties into my next question of
you know your latest book of you are Limitless, And
when I think of being a limitless for me, confidence
pops up of okay, believing in ourselves, believing in our capabilities,
(16:57):
being self efficient. What does being limitless mean for you?
Speaker 2 (17:04):
That's a great question. I think honestly it goes back
to intentionality, right it For me, it means that I
you know we are all not just me, right, we
are all these amazing beings right that have been given
this kind of gift of life. I'm not going to
get too woo woo with you, but you know we've
been given these tools. Right. We have this incredible brain
(17:27):
and these incredible bodies, like we cannot we can't even
imagine engineering ourselves, right, and when we have that advance right,
with that that specific and that untapped right, we only
are aware of and what is it ten percent of
our you know, thoughts and consciousnesses above above above the
(17:49):
iceberg or rest is pretty unconscious. Right. We have so
much ability, so much potential, And again the intentionality is like,
how can I use my time every day to begin
to tap into that, right, my limitless potential for whatever
that might happen to be. That's aligned with your purpose again,
(18:11):
because we're all unique. Mine's going to look different to yours,
and yours going to look different to his. And it's
taking that breath every day. I do it every day like, well,
it's this gratitude and then how am I? How am
I going to use my time today? How I'm going
to use my time? And sometimes I'll use that question
and again, that's an internal question. I'm dropping that into
my body, right, How I've got this hour? How do
(18:34):
I want to use this hour? Right now? And there's
always an answer that comes up. Before we met, I
could have sat, I could have done some appointments, turned
some phone calls, emails, but I didn't. It's like, Okay,
I've got twenty minutes. How do I want to use
this twenty minutes? Sat, and I took a few breaths
and I kind of collected myself. But I've made that decision.
(18:55):
I think when we can make decisions based on what
we really need, that creates kind of this limitless energy.
It's an energy, right, Being limitless is an energy. It's
not as saying it's it's within us, and we just
have to keep keep nudging it, keep untapping it, keep
(19:15):
growing it. It's like the most beautiful plot, right, start
and settle seed, and you keep growing, growing, growing, and
before you know it, oh maybe over a lifetime. Right,
it just keeps this limitless energy where everything is possible.
And I don't really mean that in a Pollyanna. I
really want to respect that. But you know, I can
(19:37):
write books and I can hike, can I can show
up and podcasts and I can, you know, put my
grandchildren and I can, I can you know what's I'm
able bodied? Right, what's to start me?
Speaker 1 (19:49):
You know, it's such an empowering and even expansive definition
in my opinion, because sometimes we get stuck in this
like hustle culture of every moment needs to be filled
with something, and we don't really create space for this
energy to come to the surface to kind of guide us.
So it's like counterintuitive of no, no, no, exactly, Ase that
(20:11):
have twenty minutes I should be doing X, Y and Z,
and that's how I'm going to move the needle. And
it's like no, we like, let's create some space for
these ideas to come to the surface as well.
Speaker 2 (20:22):
Yeah, and for me, it's again it's about energy. Let's
create the space at times during the day so this
energy we can foster this energy because again I think
all of us as humans are limitless, right, We're limitless
on our ability to create. I mean, look at our walls, right,
we have these iPhones and we're sending people to Mars,
(20:44):
and you know, we are incredible. We don't even know,
we don't even know what we're sitting in every day
when we're putting on our shoes and putting on our
socks and being kind of led around by the nose
right on autopilot, right, because intentionality is not being on autopilot,
that is, that is not we are not on autopilot
(21:07):
when where when really trying to live in intention I
love that. I love that.
Speaker 1 (21:15):
As you were talking about intentionality, you mentioned like going
on hikes, and I know this is something that you
talk often about, like always being a runner, but your
connection to nature coming later on in life. Do you
think nature can Being in nature creates more of a
(21:35):
space for that energy to come to life.
Speaker 2 (21:39):
Yeah, I really do. I have a lot of reef
and trauma in my background, which you know works through,
but a lot of the work has been I've had
therapy too, I'm a therapy believer, but a lot of
that has been processed kind of out in nature. And
I really do when you're connecting with nature in the
natural world and something just kind of way bigger than yourself.
(22:01):
For me, particularly in woods, woods and evergreens and like
deep woods, for me, that's very and I can just
feel it in my body. That is a very spiritual place, right.
It's a very sacred space and I can just like
plug in. I love this plugging in. I can plug
into the vastness, right, and the limit ness of nature.
(22:25):
I mean, look at mother Nature, look at the Grand Canyon,
look at the wherever, right, I mean the mountains and
the valleys, and I mean it's incredible, right, it's incredible.
And we are part of that, right, We're not separate
to that. I know we think we are, but we're not.
We are. We come out of that, right, we come
(22:46):
out of that. Yeah, which, again it's very different concepts.
So I connected with that, and I think that that
is where I get that kind of limitless kind of
energy is out in the woods.
Speaker 1 (23:01):
Yeah, I love that.
Speaker 2 (23:03):
Love that.
Speaker 1 (23:03):
There's actually a Japanese concept of forest bathing, where doctors
in Japan prescribe you to go in the forest when
you are experiencing a certain mental health or physic even
physical health sometimes. So it really is so there's so
much research behind it. And sometimes people are like that
that's so, I'm like, no, there's there's actual scientific research
(23:24):
behind that, and it really doesn't.
Speaker 2 (23:27):
Yeah. Yeah, and it might all be the forest for you.
And again, this is where the intentionality figure out where
your space is for you. It might be a mountain,
it might be a sunrise, it might be a sunset,
it might be the ocean, it might be I don't know,
a plane, a valley, I don't know. But figure out
where your space is right when you can begin to
connect into that kind of limitless energy that we are
(23:50):
surrounded by every day. And I believe we have it
in us, and I think we have just covered it
up with layers and layers and lays I don't even
know all. I think we all have that seed intrinsically.
Speaker 1 (24:05):
So empowering someone who's just beginning. So they're let's say
they're just beginning on this journey of personal development, and
they're going on social media and exactly that content that
you should be doing this, and there's no so they
think this is like, this is what I need to do. Right,
And so you mentioned Okay, let's pick a few things
(24:25):
play around with it when they embark on this personal
development journey based on your experience, what are some challenges
or setbacks that they might face at the beginning of
doing the work.
Speaker 2 (24:44):
Yeah, I think I think when he goes back to
that confidence thing we're calling it confidence so I bought
to take on my boat. I think that it's going
to go back to that. But they're gonna they're gonna
totally want to avoid. They're going to want to dismiss.
I want to rationalize why you can't do this. I'm
(25:06):
going to coffe again. But all right, I think it'll
be working through that. So i'd encourage them to really
when that come, when they have their three minutes to
do a practice, I would give them a notebook, like, Okay,
I want to know all the thoughts that come up, right,
because we all have this in a chatter, right, it's
(25:30):
going to help us. Well, it's not gonna help us,
it's going to be on our team. It's not going
on it's not going on a team. I would want
to know exactly what the inner chatter is. So when
that person brings it into me next time, I'm going
to dissect it with them and we're going to look
look at all that inner chatter and then we're going
(25:50):
to challenge it. Right, We're going to say, okay, is
this really true? But you didn't have three minutes, or
the laundry was more important, or you couldn't do that,
what do you mean you can do this. You're breathing
right now. Of course you can do it right right
and again, help them build that confidence and whatever the
barriers or blocks, we are gonna diet, We're gonna practice
(26:11):
it right there and then so again they can begin
to build this muscle around some of these skills. But yeah,
we're gonna break it down. We're gonna look at the barriers.
And it's likely ninety flavescent of the time it's thinking.
The thinking is getting in the way for some reason.
Speaker 1 (26:26):
Wow, Wow, I have a question, and I know this
might take us over time, but I really want to
get into it because yes, I love that ninety five
percent of it is mental and it's the mindset. Can
we talk about trauma in the body? So trauma that
gets stored in the body we're doing the personal development work,
(26:48):
body starts to respond in a different way. Yeah, let's
talk about that.
Speaker 2 (26:55):
Yeah. Yeah, So I'm an I work a lot of
trauma aimed you up trained. I use it a lot,
some of my most favorite tools. And I use it
a little differently because when I'm doing EMDR with somebody,
I can literally sometimes like I can actually feel I'm
an EmPATH, right, So I can feel the energy. I
can feel kind of I don't know, it's kind of weird.
(27:17):
I can pick up what they're feeling. But I can
also literally see the trauma in their body, like in twitches,
like twitches like the handle twitch or the arm or
twitch or the leg with twitch. And I will literally
invite that person up and want them to move their body,
like shake it out like that personval They don't know
(27:38):
they're doing it, so I have to bring their attention right.
It's because it's so unconscious, and trauma is stored in
the body. It's in the fibers and the cells and
the tissues just so it can be so stored. Right,
And then I literally invite you to get up off
the couch. Okay, let's go move that body. Let's shake
out those hands, shake out those legs, shake out those
(27:59):
feet like early move and then get some let's get
some bad breath going. Right, there's big and we're gonna
shake out, and I'm gonna do another round. And then
we're gonna shake out, and I'm gonna do another round,
and we're just gonna begin literally on working on shaking
out something of that trauma in the body. And then
we'll go back to the target at hand. Right, we
(28:20):
have to be able to move that trauma through the body.
And I think that's why any kind of physical movement
is so helpful. It can be yoga, you know, walking,
it doesn't really matter, but just we've gotta move that
trauma through the body. I love massage, deep tishy massage,
waky hot stones. But again, I wasn't gonna say whatever
(28:42):
works for you, because some people hate massage. It's not
gonna be it's gonna be triggering from them. So okay,
let's not use massage. But what could be helpful, right,
could phone rolling, sometimes pham rolling. Sometimes you know, it's brushing.
Sometimes just like this, just just imagining it, just getting
all the ick kind of out of the body by
(29:03):
using kind of some guided imagery. So many ways, but
we do have to honor that trauma can be deeply
stored in the body. It's a great question.
Speaker 1 (29:14):
Thank you, Thank you, Thank you for sharing that and
sharing all these different ways to bring it out of
the body. And again going back to the first concept
that you were sharing of figure out what works for you,
create your own unique toolbox, and just because something works
for even your sibling doesn't mean it's going to work
(29:37):
for you.
Speaker 2 (29:39):
That's right, And I really do want to hear that
people are unique, that traumas are unique, the griefs are unique,
the worriers are unique. So you have to have unique
tools that work for you. So please, just that's one takeaway.
You know, practice get a list of ten and then
just practice so you're full, get good at those lineups,
(30:01):
find what works, and then you can build on that
if you need to. You might not need to. I
don't know.
Speaker 1 (30:08):
So simple, but so profound, and I love that. I
love the beauty.
Speaker 2 (30:14):
I trye you all go do it. Journaling is another
great one. Journaling, I mean, I don't know. It's just
so there's a gazimbian things I should put together a
list of one hundred things.
Speaker 1 (30:23):
Yeah, that's so good, and like hundred things for the mind,
for the for the body, for the soul.
Speaker 2 (30:29):
Yeah.
Speaker 1 (30:30):
It really does help. Because sometimes I was leading this
group group program group therapy program a couple of weeks ago,
and everyone was sharing their their different techniques and it
was so inspiring because like someone would be like, oh, yeah,
I've never tried that, Maybe I should try that, and
just kind of feeding off each other and that's the
beauty of community. But yeah, really having these lists to
(30:54):
kind of just be like, Okay, let me pick and
choose and try and see if it resonates if it doesn't.
Speaker 2 (31:00):
Yeah, it's like an exercise program. Right. We're not all
doing politis right, you know, we're doing CrossFit and weightlifting
and running and hiking and some of us are just
stretching and right. It's not a one exercises, one side
s fits all, and our emotional fitness and regulation is
not a one size f fits all either. It's like
(31:20):
we're not all on the same diet, right, We're not
all on the South Beach diet, right, of course not,
so why would the other Why would Our most precious
things are emotions, our feelings and things that have happened
to us. Why would we do the same with that
doesn't make sense. I love that.
Speaker 1 (31:40):
I love that. I love the analogy. Thank you so
so much for sharing. How can our audience hear more
from you, get to know you, work with you?
Speaker 2 (31:50):
Yeah? Yeah, so the k Champion author dot com is
the website, the podcast is my passion project. I just
love that we have so many conversations all well, you know,
people that have done really difficult things but living really
intentionally and a lot of personal growth through that. So
the website, the podcast Living Being Mindfully obviously the books
you want limitless, never too late. I know email is great.
(32:13):
You can connect through the website Kate Champion, author dot.
Speaker 1 (32:17):
Com, and I'll put it in the show notes once again.
Thank you so so much, Gay for coming on, for
sharing your energy with us, your insights. I love it.
I love it when we can have these conversations that
are you know, on surface look simple, but they're so
practical that when you do implement, you know, the insights
(32:38):
that are shared by you makes the world of a difference.
So thank you for simplifying the process and personalizing it
for us.
Speaker 2 (32:46):
You are so welcome and I really appreciate the invite.
Thank you for all the work you are doing. I
love your podcast. I've shared it with a few friends,
so I just really great to connect today.
Speaker 1 (32:55):
Thank you, Thank you Kate, and thank you everyone for listening.
Speaker 2 (32:59):
Speak soon.
Speaker 1 (33:01):
Thank you for joining us this week on Minutes on Growth.
If you enjoyed today's episode, then make sure you never
miss a show by clicking the subscribe button now.
You're listening to the Minutes on Growth podcast, the show
that brings you mindfully curated insights into relationships, spirituality, personal
development and everything in between with your hosts tenas the same, Poor, Hi,
Soul friends, it's sanas the same, Poor and Welcome back
(00:25):
to another episode of the Minutes on Growth Podcast. Today,
we have a lovely, lovely guest with us, Kate Champion.
She is an author, she's a therapist, and she's also
the host of the Living Big Mindfully podcast.
Speaker 2 (00:38):
Welcome, thank you so much, so great to connect today.
Speaker 1 (00:43):
Right before we came on here, Kate and I were
talking about what the vision for this episode is and
what is you know, being channeled through for us, and
Kate said something. I was like, I love it. Let's
talk about that because it's so important. And it was
this concept of living intentionally and how we can personalize
(01:07):
the personal development experience for ourselves instead of saying this
is the recipe for everyone and it should work for everyone. So, Kate,
if you're open to that, I'd love for us to
dive deeper into that and what you believe living intentionally means.
Speaker 2 (01:23):
Yeah, yeah, so great questions and yeah, I mean our
energy is constantly changing, and therefore, you know, what we
need is constantly changing. And when things curveballs, right, just
curbels or big things or traumas hit us. You know,
during certain times of our lives, we probably need different
things to kind of help us do this. And I
(01:46):
find one of the things today I struggle with is
it's kind of like this one size fits all. You know,
if you're having some grief and loss, you should do this,
and if you're having trauma, you should do that, and
if you have an anxiety, you should do this. But truthfully,
I think we all need three or four tools that
(02:07):
are really crafted for us based on our own unique needs.
And we are all different beings and we don't fit
in boxes. Right. What works for you, is it gonna
work for me? What's not? What's gonna work for me?
Is it gonna work for persons? See? So that for
me is the the epitome of living. If that's the
right word. I don't know if that's the right word.
(02:29):
We'll think about that. That is the beauty maybe of
living intentionally. Is the constant checking in right these questions,
what do I need? What's coming up for me? How
is my energy today? You know what, you know, I'm
feeling a little anxiety. What would really which tool for
my toolbox is really gonna help me today? Again, because
(02:52):
a one size fits all kind of overview is not
gonna not gonna help everybody.
Speaker 1 (03:00):
So this like notion of remaining curious with ourselves and.
Speaker 2 (03:04):
Our needs, remaining curious and then also experimenting like were
little scientists. We've got it. Maybe we could we could
have ten ideas, Like maybe it could be an example,
a playlist, a walk in the park. You know, if
we like the smell of coffee, like taking a big breath,
and if we like you know art, right, maybe it's
(03:27):
looking at a picture that brings us a lot of joy, right,
Ten ten things go to things we can kind of
prap what I call practice and play with. We can
play around a little bit. And when that anxiety. I'm
just using that as an example because let's face it,
there's an epidemic of anxiety, right, So when that anxiety hits,
then we can begin to notice it in the body. Right,
(03:49):
it's super intentional. Right, what am I feeling? What's coming up? Butterflies? Tightness,
racing heart whatever, Like that's intentionality. I'm going to stop
from on. I'm going to check it. I'm going to
take a breath. That's intentionality, and I'm gonna ask myself, Okay,
what do I really need here? We're gonna label it. Yeah,
I'm feeling really anxious. What do I really need here?
(04:09):
And for sometimes it might be a walk. Sometimes it
might be, you know, a nap, right. For some other people,
it might be I really need to listen to that music.
For somebody, it might be, oh, I just need some
physical touch. You know, we have these we have these
amazing bodies and these amazing brains, and we have attached
(04:31):
to those like part of our makeup. You know, we
have these incredible senses. Right, we can look things, we
can sell things, we can touch things, things can touch us.
We can move our bodies. Even if you're a wheelchair
bound or in a bed, you can still move the body, right,
you can still tighten and loosen the hands, or scunch
(04:52):
up the face and just go or take in a
breath and let out a breath. So let's use the
tools that we're given and then use some intentionality. Let's
stop listening to the influence. Let's stop lifting to all
the shit you should be doing. This and you should
let's not do that and let's work out what works
for us. And again, all you need really to start
(05:14):
with it three or four go to tools that really
work for you, and then just try it right, try it,
practice and.
Speaker 1 (05:22):
Play, creating that unique blueprint for ourselves based on our
you know, our likes, our lifestyle and all of that.
And you said like practice and play. I want to
dive deep into this of you know, if someone is
being in a dysregulated state and let's say they haven't
(05:43):
done the work before, they've maybe they've been in this
dysregulated state for a long time, and we tell them
practice and play, and let's say they'll they'll try it out.
Will they get immediate results? Or is this something that
it's like a muscle that's strengthens with time.
Speaker 2 (06:04):
I love that question, Thank you. So first of all,
I'm going to say that that question implies that this
disregulated state is kind of like an all or nothing, right,
But it isn't. Our disregulated states are on a continuum, right.
I cannot stand spiders, right, So if a spider were
(06:24):
to call pros say it, I'd be like, like, and
if I were to put that on a zero to ten,
I would be pretty elevated. I'll probably be at an eight, right,
Something lower might create a little like anxiety is like
if I forget something or I'm a later an appointment, right,
then my anxiety is going to be I don't know,
(06:46):
aut a three or four. So we first of all,
we've got to gauge, right and understand that we're not
always disregulated and we're not always regulated. So first of all,
you've got to set up your continuum. Me, there's always
a zero to ten, right, it's called the THUD scale
subjective units of distress. Right, set up your own scale,
(07:08):
and just kind of imagine it's the thermometer, and let's
throw lower on that thermometer. Like you know, zero to
two for me is just pretty calm and pretty regulated,
and then it's what's then what's for you is like
two to four, and then what's four to six? And
then what is very unregulated when we're getting to the
eight to ten. So let me ask you what is
(07:30):
a mid range? Right? So we're going to practice these
We're going to practice and play on the mid range.
Speaker 1 (07:36):
Right.
Speaker 2 (07:36):
We're not going to do it when it's low, because
there's no point we're not feeling enough, and we're not
going to do it when it's really high, right, because
we need some different tools and intervention. But let's think
what's what's from like a four to six on your
little scale. Let's start there, so to now's what would
be a four to six on a kind of anxiety
(07:58):
scale for you? Like how I would restress or would
just an event? An event? What would get your you know,
a little disregulated but not fully just regulated.
Speaker 1 (08:13):
I would say maybe like an accident, like a car accident,
something but mine or nothing extreme like someone bumps on
bumps cars with me.
Speaker 2 (08:26):
Love that fantastic, right, So you go in the car,
you get a fender bender, right, and your anxiety goes up.
And again it's in that like four to six ways
you're feeling in the body. You're feeling in the body,
you know, maybe the heart's handing, maybe this heat, maybe
this tension, but it's not so high that it's overwhelming.
So that's when you would pick out one of your
(08:47):
tools and maybe practice and play with that. When when
the anxiety is a lower level, So it might be okay,
I might call somebody and get some emotional support. It
might be just my I just need to stand here
and get grounded and take a few breaths for a moment.
It could be, you know, if you had a coffeem
(09:07):
I'm gonna take a drink. I'm gonna have some water.
I'm gonna kind of cool my body down and get
get my breath kind of regulated. There's several things that
you could do. But that's an example of using pairing
these skills right practice and playing when when the anxiety,
the stress, the war or whatever is at a reasonable level,
(09:28):
so you can have some effect and then you just
you just get to notice, how does the body feel like,
how am I feelings?
Speaker 1 (09:34):
My?
Speaker 2 (09:35):
Is it coming down? Am I going from a six
to a four? And that okay, the police are here,
We've you know, we've done the insurance thing. I'm driving
away being a much better write. Crisis is over and
you can kind of slide back kind of into your
day versus being in like catastrophe mode and you cannot
let it go right. You're ruminating and you're worried, and
(09:58):
you're now you're in the you know, by a flight response.
So I don't know, does that answer your question?
Speaker 1 (10:03):
Yeah, definitely. So what you're saying is like we take
these tools and we practice them at zero to two.
At two to four, we kind of like figure out
which ones resonate and which ones feel natural to us
and how it's responding in our body, so that when
we get to that four to six, we have a
little bit more experience with those tools and we know
(10:26):
that they're going to help us. So we're like building
up experience with it exactly.
Speaker 2 (10:32):
And then when we become proficient at kind of managing difficult,
big emotions at this kind of four to six range,
then we can then we can begin to step up
and not right when we got when we got our
basis down, then we can look at when when it
gets to an AA or when it gets to a ten,
you know what will be helpful in those scenarios. So
(10:52):
as I talked through that, I'm curious, what's what's coming
up for you as you imagine yourself kind of going
through that. Do you think something that that would be helpful? No,
I'm just curious, Yeah, definitely. I Mean.
Speaker 1 (11:05):
It's funny because a couple of hours ago, I was
in a session with a client and she said, I
don't have time to do these things, and she was
feeling very dysregulated, and I was like, that's that's how
it's the counterintuitive part of it of we don't really
have time to do these tools of like going for
a walk, you know, sitting down, having caramel tea, breathing, grounding.
(11:27):
But it's actually those things that increase our window of
tolerance and they and they help us get ready to
navigate these challenges with more ease and grace. So I
think something that will come up for many people when
you're hearing this is oh, that sounds great, but I
don't have time for.
Speaker 2 (11:43):
It, okay, And I love that. And yeah, I'm a therapist,
so I get that a bit, and I don't want
to be I can be a little direct, but I
want to say a that is a complete thinking eraror right,
there's a complete thinking era. If I was to look
at your day, right, like, let's map out your day.
I do not believe you do not have three minutes
(12:04):
to practice breath work. I do not believe you have
three minutes to go outside and put your feet in
the grass, take a breath and look at this big,
massive sky and wonder at the ore of things. Right.
These things and ridiculously simple, right, and they take no time?
So why would actually challenge that thinking? So that that
(12:27):
is again that is the thinking error, It's what is that?
And then I want to go so what is that?
There'd be the intentional question like okay, so I know
you're saying this clearly, if I were to look for
you your day, it's a challenge the thinking error. And
then I would say, so, let's take a breath, and
what does that really be about for you? But when
(12:47):
you tell me you just don't have time, what is that?
I'm gonna invite you to take a breath? What is
let's do it for listeners right now? So you're thinking
I don't have time, I'm just gonna invite you stop
taking a breath. It's like, okay, so go inside and
ask yourself, Okay, what is that really about? For me?
Just notice what comes up? Is it? I don't know?
(13:09):
Is it skepticism? Is it fear? Is it? I mean,
I don't even know, right, is it? It seems like
it's too easy. I don't know. But then whatever that
would come up, we would work through that, and then
I would encourage that person. I would give them a
little challenge. I say, okay, do me a favor, Let's
pick two of these three tools that are super simple,
(13:33):
literally three minutes, and go try it. Go try it
three times this week, and then let me know how
it goes. I'd give them a little journal, right, you know,
make it very intentional. Go try it, and the next
time we meet, we're going to process to it. What
was it like for you? If it sucked, I want
to know if it was helpful. I want to know
if it was like me. I want to know. I
just want to know it all, and then we'll work
(13:55):
from there. But again, that's very intentional, right, you know,
really giving them a strong intention to do this and
commit to trying. Some people don't like trying. Some people
have fear faius. Some people they had a stilena I
can't do this or whatever. But I don't know, but
that would be my way. I would work through that.
Speaker 1 (14:17):
I love that. As you were talking about like bringing
this energy of intentionality into our day, I've seen it,
you know, I've seen some people who aren't aware of
what intentionality even implies, because there's so much in their
(14:39):
automated responses that the whole concept is new for them,
and so there's this fear of the unknown of and
you know, often like when we create space for something
like the emotions come to the surface, and that can
feel sometimes overwhelming because I've kind of blocked it out
over the years and I I never made time to
(15:01):
feel them. What's your thought on that? What's your take
on that?
Speaker 2 (15:07):
Yeah, I think you make it great. I think you
do make a great point. And I think that we've
got to again, whatever is coming up we are going
to look at. We're going to look at with curiosity,
We're going to look at with compassion. If there is
a sense of other you know, there's a little fear
because other things are going to come up, We're going
to look at that. And honestly, the chances are that
that is probably maybe an avoidance technique, right, There's just
(15:31):
there's a lot of avoidance here, it feels like with
this person, So I might kind of look at that
a little bit, like what would it be like if
you didn't avoid this and if there was still struggling
you know, that person and I would actually do it.
Obviously together in session, we was like, Okay, we've got
three minutes before we end. We're gonna do this thing, right,
we would do it and we would do it over
(15:51):
and over and over and until they can build a skill.
And I truly believe right because again, we are walking
around with eyes and the ability to use our breath
and the ability to kind of like self regulate with
a little like a little kind of ACTI pressure point here.
I mean, these things take if three minutes, So we
(16:12):
would choose one or two things, and we're practice them
every time we met until that person built confidence. I
think there's a lot here about using intentionality, practicing intentionally,
let's do it right now, and building that person's confidence
so they can begin to take it with them into
the world. So I'm not sure if that answers to
(16:33):
your question, but those are some things that I would do.
Speaker 1 (16:35):
Yeah, definitely. I love love that you touched on confidence,
and that kind of ties into my next question of
you know your latest book of you are Limitless, And
when I think of being a limitless for me, confidence
pops up of okay, believing in ourselves, believing in our capabilities,
(16:57):
being self efficient. What does being limitless mean for you?
Speaker 2 (17:04):
That's a great question. I think honestly it goes back
to intentionality, right it For me, it means that I
you know we are all not just me, right, we
are all these amazing beings right that have been given
this kind of gift of life. I'm not going to
get too woo woo with you, but you know we've
been given these tools. Right. We have this incredible brain
(17:27):
and these incredible bodies, like we cannot we can't even
imagine engineering ourselves, right, and when we have that advance right,
with that that specific and that untapped right, we only
are aware of and what is it ten percent of
our you know, thoughts and consciousnesses above above above the
(17:49):
iceberg or rest is pretty unconscious. Right. We have so
much ability, so much potential, And again the intentionality is like,
how can I use my time every day to begin
to tap into that, right, my limitless potential for whatever
that might happen to be. That's aligned with your purpose again,
(18:11):
because we're all unique. Mine's going to look different to yours,
and yours going to look different to his. And it's
taking that breath every day. I do it every day like, well,
it's this gratitude and then how am I? How am
I going to use my time today? How I'm going
to use my time? And sometimes I'll use that question
and again, that's an internal question. I'm dropping that into
my body, right, How I've got this hour? How do
(18:34):
I want to use this hour? Right now? And there's
always an answer that comes up. Before we met, I
could have sat, I could have done some appointments, turned
some phone calls, emails, but I didn't. It's like, Okay,
I've got twenty minutes. How do I want to use
this twenty minutes? Sat, and I took a few breaths
and I kind of collected myself. But I've made that decision.
(18:55):
I think when we can make decisions based on what
we really need, that creates kind of this limitless energy.
It's an energy, right, Being limitless is an energy. It's
not as saying it's it's within us, and we just
have to keep keep nudging it, keep untapping it, keep
(19:15):
growing it. It's like the most beautiful plot, right, start
and settle seed, and you keep growing, growing, growing, and
before you know it, oh maybe over a lifetime. Right,
it just keeps this limitless energy where everything is possible.
And I don't really mean that in a Pollyanna. I
really want to respect that. But you know, I can
(19:37):
write books and I can hike, can I can show
up and podcasts and I can, you know, put my
grandchildren and I can, I can you know what's I'm
able bodied? Right, what's to start me?
Speaker 1 (19:49):
You know, it's such an empowering and even expansive definition
in my opinion, because sometimes we get stuck in this
like hustle culture of every moment needs to be filled
with something, and we don't really create space for this
energy to come to the surface to kind of guide us.
So it's like counterintuitive of no, no, no, exactly, Ase that
(20:11):
have twenty minutes I should be doing X, Y and Z,
and that's how I'm going to move the needle. And
it's like no, we like, let's create some space for
these ideas to come to the surface as well.
Speaker 2 (20:22):
Yeah, and for me, it's again it's about energy. Let's
create the space at times during the day so this
energy we can foster this energy because again I think
all of us as humans are limitless, right, We're limitless
on our ability to create. I mean, look at our walls, right,
we have these iPhones and we're sending people to Mars,
(20:44):
and you know, we are incredible. We don't even know,
we don't even know what we're sitting in every day
when we're putting on our shoes and putting on our
socks and being kind of led around by the nose
right on autopilot, right, because intentionality is not being on autopilot,
that is, that is not we are not on autopilot
(21:07):
when where when really trying to live in intention I
love that. I love that.
Speaker 1 (21:15):
As you were talking about intentionality, you mentioned like going
on hikes, and I know this is something that you
talk often about, like always being a runner, but your
connection to nature coming later on in life. Do you
think nature can Being in nature creates more of a
(21:35):
space for that energy to come to life.
Speaker 2 (21:39):
Yeah, I really do. I have a lot of reef
and trauma in my background, which you know works through,
but a lot of the work has been I've had
therapy too, I'm a therapy believer, but a lot of
that has been processed kind of out in nature. And
I really do when you're connecting with nature in the
natural world and something just kind of way bigger than yourself.
(22:01):
For me, particularly in woods, woods and evergreens and like
deep woods, for me, that's very and I can just
feel it in my body. That is a very spiritual place, right.
It's a very sacred space and I can just like
plug in. I love this plugging in. I can plug
into the vastness, right, and the limit ness of nature.
(22:25):
I mean, look at mother Nature, look at the Grand Canyon,
look at the wherever, right, I mean the mountains and
the valleys, and I mean it's incredible, right, it's incredible.
And we are part of that, right, We're not separate
to that. I know we think we are, but we're not.
We are. We come out of that, right, we come
(22:46):
out of that. Yeah, which, again it's very different concepts.
So I connected with that, and I think that that
is where I get that kind of limitless kind of
energy is out in the woods.
Speaker 1 (23:01):
Yeah, I love that.
Speaker 2 (23:03):
Love that.
Speaker 1 (23:03):
There's actually a Japanese concept of forest bathing, where doctors
in Japan prescribe you to go in the forest when
you are experiencing a certain mental health or physic even
physical health sometimes. So it really is so there's so
much research behind it. And sometimes people are like that
that's so, I'm like, no, there's there's actual scientific research
(23:24):
behind that, and it really doesn't.
Speaker 2 (23:27):
Yeah. Yeah, and it might all be the forest for you.
And again, this is where the intentionality figure out where
your space is for you. It might be a mountain,
it might be a sunrise, it might be a sunset,
it might be the ocean, it might be I don't know,
a plane, a valley, I don't know. But figure out
where your space is right when you can begin to
connect into that kind of limitless energy that we are
(23:50):
surrounded by every day. And I believe we have it
in us, and I think we have just covered it
up with layers and layers and lays I don't even
know all. I think we all have that seed intrinsically.
Speaker 1 (24:05):
So empowering someone who's just beginning. So they're let's say
they're just beginning on this journey of personal development, and
they're going on social media and exactly that content that
you should be doing this, and there's no so they
think this is like, this is what I need to do. Right,
And so you mentioned Okay, let's pick a few things
(24:25):
play around with it when they embark on this personal
development journey based on your experience, what are some challenges
or setbacks that they might face at the beginning of
doing the work.
Speaker 2 (24:44):
Yeah, I think I think when he goes back to
that confidence thing we're calling it confidence so I bought
to take on my boat. I think that it's going
to go back to that. But they're gonna they're gonna
totally want to avoid. They're going to want to dismiss.
I want to rationalize why you can't do this. I'm
(25:06):
going to coffe again. But all right, I think it'll
be working through that. So i'd encourage them to really
when that come, when they have their three minutes to
do a practice, I would give them a notebook, like, Okay,
I want to know all the thoughts that come up, right,
because we all have this in a chatter, right, it's
(25:30):
going to help us. Well, it's not gonna help us,
it's going to be on our team. It's not going
on it's not going on a team. I would want
to know exactly what the inner chatter is. So when
that person brings it into me next time, I'm going
to dissect it with them and we're going to look
look at all that inner chatter and then we're going
(25:50):
to challenge it. Right, We're going to say, okay, is
this really true? But you didn't have three minutes, or
the laundry was more important, or you couldn't do that,
what do you mean you can do this. You're breathing
right now. Of course you can do it right right
and again, help them build that confidence and whatever the
barriers or blocks, we are gonna diet, We're gonna practice
(26:11):
it right there and then so again they can begin
to build this muscle around some of these skills. But yeah,
we're gonna break it down. We're gonna look at the barriers.
And it's likely ninety flavescent of the time it's thinking.
The thinking is getting in the way for some reason.
Speaker 1 (26:26):
Wow, Wow, I have a question, and I know this
might take us over time, but I really want to
get into it because yes, I love that ninety five
percent of it is mental and it's the mindset. Can
we talk about trauma in the body? So trauma that
gets stored in the body we're doing the personal development work,
(26:48):
body starts to respond in a different way. Yeah, let's
talk about that.
Speaker 2 (26:55):
Yeah. Yeah, So I'm an I work a lot of
trauma aimed you up trained. I use it a lot,
some of my most favorite tools. And I use it
a little differently because when I'm doing EMDR with somebody,
I can literally sometimes like I can actually feel I'm
an EmPATH, right, So I can feel the energy. I
can feel kind of I don't know, it's kind of weird.
(27:17):
I can pick up what they're feeling. But I can
also literally see the trauma in their body, like in twitches,
like twitches like the handle twitch or the arm or
twitch or the leg with twitch. And I will literally
invite that person up and want them to move their body,
like shake it out like that personval They don't know
(27:38):
they're doing it, so I have to bring their attention right.
It's because it's so unconscious, and trauma is stored in
the body. It's in the fibers and the cells and
the tissues just so it can be so stored. Right,
And then I literally invite you to get up off
the couch. Okay, let's go move that body. Let's shake
out those hands, shake out those legs, shake out those
(27:59):
feet like early move and then get some let's get
some bad breath going. Right, there's big and we're gonna
shake out, and I'm gonna do another round. And then
we're gonna shake out, and I'm gonna do another round,
and we're just gonna begin literally on working on shaking
out something of that trauma in the body. And then
we'll go back to the target at hand. Right, we
(28:20):
have to be able to move that trauma through the body.
And I think that's why any kind of physical movement
is so helpful. It can be yoga, you know, walking,
it doesn't really matter, but just we've gotta move that
trauma through the body. I love massage, deep tishy massage,
waky hot stones. But again, I wasn't gonna say whatever
(28:42):
works for you, because some people hate massage. It's not
gonna be it's gonna be triggering from them. So okay,
let's not use massage. But what could be helpful, right,
could phone rolling, sometimes pham rolling. Sometimes you know, it's brushing.
Sometimes just like this, just just imagining it, just getting
all the ick kind of out of the body by
(29:03):
using kind of some guided imagery. So many ways, but
we do have to honor that trauma can be deeply
stored in the body. It's a great question.
Speaker 1 (29:14):
Thank you, Thank you, Thank you for sharing that and
sharing all these different ways to bring it out of
the body. And again going back to the first concept
that you were sharing of figure out what works for you,
create your own unique toolbox, and just because something works
for even your sibling doesn't mean it's going to work
(29:37):
for you.
Speaker 2 (29:39):
That's right, And I really do want to hear that
people are unique, that traumas are unique, the griefs are unique,
the worriers are unique. So you have to have unique
tools that work for you. So please, just that's one takeaway.
You know, practice get a list of ten and then
just practice so you're full, get good at those lineups,
(30:01):
find what works, and then you can build on that
if you need to. You might not need to. I
don't know.
Speaker 1 (30:08):
So simple, but so profound, and I love that. I
love the beauty.
Speaker 2 (30:14):
I trye you all go do it. Journaling is another
great one. Journaling, I mean, I don't know. It's just
so there's a gazimbian things I should put together a
list of one hundred things.
Speaker 1 (30:23):
Yeah, that's so good, and like hundred things for the mind,
for the for the body, for the soul.
Speaker 2 (30:29):
Yeah.
Speaker 1 (30:30):
It really does help. Because sometimes I was leading this
group group program group therapy program a couple of weeks ago,
and everyone was sharing their their different techniques and it
was so inspiring because like someone would be like, oh, yeah,
I've never tried that, Maybe I should try that, and
just kind of feeding off each other and that's the
beauty of community. But yeah, really having these lists to
(30:54):
kind of just be like, Okay, let me pick and
choose and try and see if it resonates if it doesn't.
Speaker 2 (31:00):
Yeah, it's like an exercise program. Right. We're not all
doing politis right, you know, we're doing CrossFit and weightlifting
and running and hiking and some of us are just
stretching and right. It's not a one exercises, one side
s fits all, and our emotional fitness and regulation is
not a one size f fits all either. It's like
(31:20):
we're not all on the same diet, right, We're not
all on the South Beach diet, right, of course not,
so why would the other Why would Our most precious
things are emotions, our feelings and things that have happened
to us. Why would we do the same with that
doesn't make sense. I love that.
Speaker 1 (31:40):
I love that. I love the analogy. Thank you so
so much for sharing. How can our audience hear more
from you, get to know you, work with you?
Speaker 2 (31:50):
Yeah? Yeah, so the k Champion author dot com is
the website, the podcast is my passion project. I just
love that we have so many conversations all well, you know,
people that have done really difficult things but living really
intentionally and a lot of personal growth through that. So
the website, the podcast Living Being Mindfully obviously the books
you want limitless, never too late. I know email is great.
(32:13):
You can connect through the website Kate Champion, author dot.
Speaker 1 (32:17):
Com, and I'll put it in the show notes once again.
Thank you so so much, Gay for coming on, for
sharing your energy with us, your insights. I love it.
I love it when we can have these conversations that
are you know, on surface look simple, but they're so
practical that when you do implement, you know, the insights
(32:38):
that are shared by you makes the world of a difference.
So thank you for simplifying the process and personalizing it
for us.
Speaker 2 (32:46):
You are so welcome and I really appreciate the invite.
Thank you for all the work you are doing. I
love your podcast. I've shared it with a few friends,
so I just really great to connect today.
Speaker 1 (32:55):
Thank you, Thank you Kate, and thank you everyone for listening.
Speaker 2 (32:59):
Speak soon.
Speaker 1 (33:01):
Thank you for joining us this week on Minutes on Growth.
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