Hey guys, it has been a moment since I've been on here
doing a solo episode and I'm very excited about today.
I wanna apologize for disappearing for,
I think it's been a week or two.
I've been in the process of redesigning
and relaunching the podcast.
And so the podcast is going to be a lot of the same
self-care practices and but we're expanding
into like other topics.
So I've also haven't been writing my blog
and I have to say I miss it so much.
Just being able to share with you what's going on my head
and usually when I'm writing the blog,
that is like my outline for the podcast that week.
That's the way I do it.
I write the blog on Monday.
I record the podcast on Tuesday.
And so it's very, not only is it very therapeutic for me
to just put my words on paper,
but I also hope that a lot of you can relate
and share the experience with me.
And that's what I always hope for.
This week I kinda wanna share with you a shift,
this shift that I'm talking about
that I'm making in my business.
So the podcast first, and I'm just going to like
read to you exactly how I kind of want
to move into the podcast and that the shift is gonna be
happening from now until August and then into the new year.
So I don't think I'm gonna change the name until the new year
and it's gonna be very similar.
So instead of so aligned self-care,
it's going to be so aligned the life.
So it's gonna be very, very similar.
Let me pull up my notes for the podcast.
Hold on, let me find them.
I should have did this beforehand, right?
Where is it?
I just had it pulled up not too long ago.
Hold on, where the heck is it?
What's not it?
Wow, I'm really like, I almost want to pause right here.
I'd be patient with me, hold on.
I should put a little music right here.
I might do that.
All right, let me do the search podcast.
I always keep everything in my, here it is, I found it.
I don't know why that was so hard to find.
I always put everything in my notes app,
like when I have thoughts or whatever.
And so it's going to be about quietly kind of like opting out
what doesn't work and then rebuilding your life
in tangible ways, like reconnecting to what makes you feel
human being, like yourself again, okay?
And so the four pillars are unlearning the default.
So questioning what we've been taught is normal.
So this is where you kind of deconstruct modern life
without ranting about it.
Like you challenge productivity, burnout culture,
and fix yourself messaging.
Like I don't think anybody should be fixed.
I think we're all very unique beings for a reason.
But we're also going to expose how disconnection gets normalized.
I don't think it's normal that we're all kind of taught
or unexpected to like just be on our own with everything.
I think we're supposed to as human beings live in community.
And I think we all kind of crave it and long for it.
So then the next pillar will be kind of rebuilding your daily life.
So what it actually looks like to do this in real life.
And it'll, I'll be showing you like how to shift habits
without kind of blowing up your life,
how to design like a slower, slower, more intentional life.
And then making different choices around your time,
your energy and what draws your attention,
like what you're giving your attention to.
And then the next pillar is going to be kind of like,
this is like where I'm really stepping out
of some of the topics in sole align self-care
and kind of moving, just bringing lifestyle into it.
And so it's about real alternatives
to the default way of living.
And so I'll be like talking about local food systems,
farmers, co-ops, alternative healthcare approaches,
different incompatence and community-based living.
And so I find all of that's very interesting.
And I think it's something that's needed
as we move into this next phase of whatever we're moving into
in this country.
And so I think that this will be very interesting,
whether you want to bring it into your life or not,
it's very interesting to learn about.
And then the last pillar will be like our basic human needs,
like grounding everything so it stays
that your life feels real and present.
So it's about connection, belonging, friendship,
nervous system regulation.
So we're still gonna be doing this big part
of self-care practices and how to do that.
And then a big part will be about rest, joy, presence,
creativity and purpose stepping into your purpose.
So those are the four pillars,
and that's really kind of where I want to like move into.
So as I said, it's not like this huge shift,
but I really want to, I felt like things in the podcast
were getting a little stagnant.
And I was just, I felt repetitive to me,
it might not feel repetitive to everybody else
because maybe everybody's not listening
to every single episode, but I felt like it needed some freshness.
I also believe that we could all do tons
and tons of self-care practices and nervous system regulation,
but until we actually change the way we're living our lives,
we really won't have a lot of progress.
It'll be like we're pushing a big boulder up a hill,
like we're fighting a losing battle.
And so changing the lifestyle and moving into something
that supports your way of being,
which is unique to each individual person,
is the way that you could work alongside these self-care
practices and really begin to move into the life
that you really want to live.
If that makes sense, I hope it really does.
And so that's what I'm moving into,
you know, I'm really, really excited about this.
So I'm starting now.
I'm gonna slowly shift into getting these types of guests
on the show.
I still have some people scheduled,
so we will still be doing self-care practices,
different ones, common ones, new ones, weird ones.
I love doing that work.
And then moving into some of these new topics,
very, very exciting for me.
So as I said, like I've learned in the last couple of years
in my own ongoing transformation
and from interviewing various experts
that you can do all the self-care things that you want
to participate in, but if the lifestyle you're living
does not shift along with it,
nothing really heals or changes.
It's just an ongoing battle.
So I think this is like the next step, if that makes sense.
Along with the self-care, I wanna talk to women
who have made this shift
and over to this supportive type
of a very aligned lifestyle.
And I wanna also interview people
that have always lived their lives this way.
I know there's people that have done that.
Women who are following their passion
and living in their purpose,
even if it's not completely accepted
by societal norms, whatever that means, okay?
They're tuned into their bodies, their needs,
and their intuition, and they don't give a crap
about somebody else's expectations.
So I love moving in this direction.
So this week I wanna talk about some small,
very unique shifts that you can make right now
to help you support your nervous system,
but also help you move into a life
where you're more tuned into your needs and your purpose,
if that makes sense.
So this is like a little tiny, tiny taste of this, right?
These are 10 different things that, like I do,
I love to do, and I do share these with some of my clients.
And it helps you embrace what feels good,
and just like, you know, whatever doesn't feel aligned
with you of these things that I'm talking about,
just leave it behind.
But this really helps you embrace the things in your life
that feel good, it like puts you on this like positive path,
and I love these practices.
Before I shift into this, though, I wanna talk about
how my coaching is also shifting into more
of mentorship style, you know, when you're working with me.
And so if you're interested in shifting your own lifestyle
and moving into living this way,
and you don't know how to get started,
this is the type of mentorship that I'm going to be shifting into.
I am still doing nervous system regulation.
It's going to be combined with shifting your lifestyle
as well, redesigning your lifestyle in the small baby shifts
in order to make transformation possible over time,
so without blowing up your life.
And so if you're interested in this type of mentorship,
starting now, I will be doing this.
And so you could just reach out.
I don't have a very specific plan.
Like I don't have, you know, something you could sign up for,
that's like three months, six months,
because I really truly believe the plan should be
kind of customized to the person.
You might need like one long session
and then maybe just, you know,
for quick follow-up calls or support, you know,
it could be something that you need, you know,
three months of very supportive sessions, you know?
So if you wanna do this type of work with me,
I would just ask you to sign up for a free inquiry call
just to see if it's a good fit.
And I will put that in the show notes.
So if you're interested in what this would look like for you,
definitely just make a call.
No expectations, no high pressure sales,
anything like that.
This is just about whether you wanna make
this shift in your life and will make something work for you.
So that's that, let's move into these 10 shifts
that you could add right now to start
like making that transformation possible for yourself.
So some of these are gonna be kind of weird
or, you know, creative, maybe a little bit spiritual,
whatever you wanna call it.
I don't know, I don't think they're weird anymore
'cause I do them on a normal everyday basis.
And the first one that I love is humming in my car
or just humming altogether.
You know, it's like wherever it feels good for you.
So I do it in my car because it's,
I could do it really loudly and just not feel weird.
I don't know why I care so much,
but like if I do this in my apartment,
people can totally hear me 'cause I,
like the walls are thin here.
So, and I know I shouldn't care, but I just do.
I don't want anyone to think I'm having like a seizure
or something.
So I do it in my car.
And it's nice because I don't have the travel really long
to go anywhere.
So it's just like a few minutes of this.
So, humming directly supports your nervous system
by stimulating your vagus nerve.
And I started learning about this.
I'm doing like a yoga certification.
Like I'm doing this online yoga certification
that's taking me years and years and years.
Like I don't plan on being a yoga teacher maybe,
like right now, maybe someday, who knows?
But yeah, I've just been continuously doing that.
I'm also doing a yoga need for certification
and that one I'm very, very into.
And so I learned about humming through yoga basically.
And so it stimulates your vagus nerve,
which is the body's primary pathway
for like calming, you know, your nervous system,
putting you from like, fight or flight
into rest and digest, right?
So when you hum the vibration in your upper airway
activates this nerve, which helps lower your heart rate,
reduce blood pressure and kind of shift your body
out of fight or flight, okay?
Additionally, humming increases,
increases nasal nitrous oxide.
And I learned about this in my breathwork certification.
And it increases it up to 15 fold,
which is like amazing.
And this compound promotes blood vessel dilation
and supports immune function
and may enhance oxygen exchange in the lungs.
So I have major sinus issues.
And when someone said I could possibly help clear my sinuses
this way, or I think what it does
is it's, I think it has something to do
with the blood vessel dilation.
And so that's why your nasal pathways
will just have a little more space to breathe, right?
And so that's another reason why I do this
to keep my sinuses healthy and clear.
So that is the first one.
It's something so easy you could do.
Now they tell you to, when you hum, keep your teeth apart
and like the tongue just kind of like resting,
sometimes it like rest towards the top of your mouth.
Do I think it really matters?
I don't know, I don't think so.
I think humming is humming, right?
So it don't get like too particular about it.
Just hum and have fun with it.
The next one is holding the gratitude, okay?
So I love doing this just because it feels good.
But I love doing this at the end of the day.
I kind of talk about this a lot in my journaling exercises.
But so I ask myself, what am I most grateful for that day?
And the reason I like this is
because when I do a daily gratitude practice
and I just ask myself what I'm grateful for,
it's always the same thing.
So it's always like my kids, my dog,
it's always the same things over and over again.
But when I ask myself what I'm grateful for that day,
it's something that happened in that day.
And then it's different every day.
And I feel like this is very expansive
because it's not really about how long you hold
that feeling of gratitude.
Although I encourage you to do this,
like close your eyes and just see
how long you can hold that feeling.
But I think the most important part of gratitude,
having a gratitude practice is consistency over time.
I think studies have shown that regular repetition
strengthens the neural pathways associated
with like calm and positivity,
quieting the brain's natural negative bias.
And so that's why I think it's so good
to like have these different things
that you're grateful for.
I think it's very expansive for the practice,
if that makes sense.
I don't know if there's any science behind that,
but that's how I feel personally.
I feel like I benefit more when I do it this way.
Okay, number three, naming the future version of yourself.
I saw this, God, I wish I remembered where I saw this.
I believe it was on TikTok.
For those of you who know me personally, I love TikTok.
I learn so much from TikTok and I think it's so fun.
I think it can be a very fun platform
if you design your algorithm the right way.
So when you give yourself your future self a name,
it kind of solidifies the existence
of that future version of yourself,
so that you're higher self, that person you want to become.
And I just want to emphasize that it doesn't make
what you are, who you are right now today,
anything wrong with that or anything bad.
Since that, I think it's basic human nature
to want to always improve upon yourself,
but never come down on the version of yourself
that you are right now.
I just want to make that clear.
So you could use a feeling more than a name change
because after all it is you, right?
So a nickname might, that you might use
be like empowered Emily or something like that.
I know it's cheesy, but, or you could just use
a nickname for yourself like for me, it's T.
Like when I was younger a lot of people just called me T
all the time and said that I have a very positive feeling
around that nickname, so my future version of myself is T.
And it's very positive for me.
So when you're, and then when the way you would use this too,
is when you're in a situation where you don't know what to do,
just ask yourself what would, I would be like,
what would T do?
What would she do?
Like what would that, that higher version of myself do?
How would she act?
And I used to do this with people I admired.
So like if I had somebody that I really admired,
whether it be a famous person from history
or just somebody in my family, like my mother, what would she do?
But I like thinking of it this way, like having this,
this, you know, kind of like solidifying
that future version of yourself
and bringing that into existence
and then asking yourself what would that version of yourself do?
Like I think it's so magical.
So making this version of yourself very real
and it slowly helps you to step into it, right?
Step into that version of yourself.
So that's just a fun practice that I do.
Number four, use the sun to cleanse your energy.
I think we should all normalize this
anytime the sun is out.
And I do this, but I don't do it very intentionally.
So this practice I'm sharing is just something I've always done
because it feels good.
And I think we can all agree that when that sun is like blasting,
aren't like you close your eyes
and you just put your face into it,
it just feels so good.
The sun is very, very healing.
So you know, you could also,
you could do this every time you go outside
and it's sunny out or you could just do this
when you're having a bad moment
or you need to shift your energy
and kind of like get yourself out of a bad mood.
Just go out in the sun, close your eyes
and just let the sunshine hit your face and your body
and just imagining as like a healing energy
shining away everything from your energy field
that is slowing you down and affecting your mood
or cluttering you up.
And just imagine it just like burning it all away
and being released, you know, just as the wind blows,
like almost like it burns it up into like a dust
and then when the wind blows,
it just blows it out away from you
and then everything is okay.
Just a really wonderful practice
to raise your energy levels.
And then number five, allowing yourself
to feel your feelings.
This is something I started doing a long time ago
and this sounds so ridiculous.
I'm like, what does that mean Tina?
I always feel my feelings, but this is what I mean by this.
Okay.
In the past, when I would experience something negative
or we can label it as negative,
but now I feel like feelings are feelings
not negative or positive.
I think there's a reason for them, right?
So I would try not to let it get me down
or like kind of force that feeling away
and try to make myself more in a good mood, you know?
Little toxic, right?
In turn, I discovered that when I would do this,
that that Iky feeling would stick around for days
and sometimes even longer, kind of like haunting me.
But when I allowed it,
when I allowed myself the time to just feel sad,
like or angry or whatever the emotion was,
I moved through it so much quicker.
So I used to call this like my pity party.
Like I'm just gonna allow myself to feel like shit
and cry and just be, just feel into it 100%.
For a day, I used to give myself a day.
Like I'm allowed to do this, just allowed it.
And then I discovered that as soon as I started allowing it,
I never needed a day.
Like I'd be like, you know, maybe two hours into the day
and I'd be like, I feel fine now.
Like I allowed myself to feel it
and it's because I wasn't fighting against it.
I allowed it to like move through me if that makes sense.
So allowing yourself to just feel the feelings,
giving yourself the grace of just allowing it.
Number six, go to sleep as the best version of yourself.
So at the end of the day, pick a part of that day
that was your favorite.
So this can go along with your gratitude practice, right?
And then allow yourself to fall asleep
as that version of yourself in that moment, okay?
Maybe you had a success with something that was hard.
Maybe you had a great moment with a loved one.
Feel into that feeling and fall asleep
as that version of yourself,
even if the rest of your day like tamed and went shitty.
Like just go back to that part of your day
and feel into that energy that you were in in that moment
and fall asleep in that energy.
So it allows you for a good sleep, good dreams,
and waking up as that version of yourself.
So I feel like when you do this,
you get more and more aligned with every day that passes.
So no matter what's going on in your life,
you can kind of allow yourself to move into the best energy
you had for that day.
And whatever that energy was, it's fine.
You know what I mean?
Number seven, slow, down-on-during, pleasurable activities.
All right, so it's kind of like,
so when you're doing something you love to do,
just slow down a bit.
It doesn't have to be super slow.
It doesn't have to be like double time.
Just notice every moment and feel it and embrace it.
So like when I'm painting or when I'm in the garden,
like embracing every moment,
like stopping when a big bumblebee comes along
to land on a flower and just looking at the bumblebee's.
Bumblebee's are so freaking cute.
Paying attention to bees in my garden has me,
I have the opinion of bumblebees that they work too hard.
They're like the hardworking woman of the world, right?
I don't know if they're women.
I don't know, I think a lot of the bees,
well, honey bees that gather pollen, I think, are a lot of them.
I don't know.
I'm not sure if they're women or men,
but I'm just gonna say they're women
'cause they work so hard.
And sometimes what I noticed in my garden
is sometimes bumblebees work so hard
that they won't make it to the next flower.
They'll like run out of energy
and they need a little extra help.
I can't tell you how many times I've picked up a bumblebee
like on a leaf, I won't pick it up with my hand.
I'm not that brave.
And I bring it to a flower and so then it can get some energy
and then move on after that.
So I feel like this is like my kinship
with the bumblebees of the world,
helping them get to the next flower just makes me feel so wonderful.
I can't tell you how, when you pay attention to them,
how many bees you find like that,
just crawling on the ground like,
"Help me!"
Like they're, you know?
And so I can't tell you how many times.
I just did this the other day when I was on my walk.
I saw this gigantic bumblebee on the cement.
I was like, "This guy is going to fry
'cause the cement gets so hot."
And so I picked him up with a leaf
and I brought it over to a flower
and it clung onto that flower.
And I was just like, "Okay, I feel like I did the right thing."
Although down here where I live in the city,
it could be pesticide.
It's really sad, but a lot of people spray pesticides
and it could always be that too.
But at least I brought him to a flower
so he can hang out with the flowers.
All right, moving on to the next thing.
So slowing down, it's a great way.
It allows gratitude and it brings,
I feel like it brings more pleasure into your life
and it's such a great thing to really uber focus on.
Like if you're gonna focus on something,
focus on something that's pleasurable.
Next, take a few deep breaths before meals.
This is something I share with most of my clients.
So when you do that, you move your body
from fight or flight into rest and digest before you eat.
And this is very important because, you know,
it helps you digest better.
So a lot of times if you slow down while you're eating,
you chew your food better
and then you will digest your food better.
Your digestive system starts in your mouth
with your saliva, your saliva starts breaking down your food
and you chewing it, right?
So if you wanna help your digestion start there.
Like chew your food more and allow the process.
But taking deep breaths, relaxing your nervous system,
getting into rest and digest,
that's the reason they call it rest and digest.
And it's because, you know, you digest your food better
when you're in that state.
So better digestion equals less gas and bloating.
Better absorption of nutrients and better sleep at night
because if you go to sleep on like this full stomach
like in fight or flight,
like you could imagine that it's probably not gonna feel good, right?
So plus you enjoy the food more when you do this.
Like it's just better.
I know it's hard for busy mom sometimes.
I remember like eating leftovers of chicken figures
over the kitchen sink and then rushing out of the house.
We've all done that, right?
But just give it a try.
Like just like two or three really deep breaths.
You could even do it with your kids.
It's a great thing to teach kids.
Number nine, honor your body.
So check in with yourself a few times a day.
Like it's best when you're transitioning into a new activity.
Like for me in between appointments
or you're going into lunch or you moving into dinner
or before you work out or after you work out.
And ask yourself how you feel
and then kind of honor that somehow, for example.
So if I'm ready to work out and I check in with myself,
so if I'm gonna do a yoga day for example,
and I didn't sleep well the night before,
I will do like some yin yoga, which can be challenging
but not usually physically rather than like hot power yoga.
Well, I hate hot yoga.
Sorry, I'm not like it's not my favorite.
I'm a menopausal woman, so no thank you.
But like I'm not gonna do power yoga when I'm exhausted.
Right?
Now the old me would have pushed through.
Like you gotta do those push, push, push,
hustle, hustle, right?
But now I honor my body.
So and also if I'm feeling really stressed,
I'll go for a walk in nature instead of a run, right?
Because running actually kind of puts you in fight or flight.
And I never realized this before.
So running is really, really good for me when I'm angry.
But if I'm just stressed, it like kinda makes me more stressed.
So going for a walking nature instead of doing that
or maybe just sitting at home and doing scrolling
on social media will honor my body better.
Like, you know, going for the walk, honors the body.
So honor the rhythms of your life and your body.
Pay attention to them first, be aware of them
and then honor them the best you can.
And lastly, number 10, accept yourself
as you are in this exact moment.
And so I talked a little bit about this earlier,
but look at all the ways that things have worked out
in your life and instead of judging where you think
you should be because of someone else's expectation
or because of comparison, look at yourself
and truly like acknowledge and accept how bad
ash that you are right now instead of moving into
what you think you should be.
Things come in time and we are where we are
for reasons that we can't always see in that moment.
So take the time to love and accept yourself now,
not some future version of yourself
that you're trying to move into.
I love doing this because it truly makes me appreciate
where I've been.
I love looking at all the transitions I made in my life.
Now that I'm older, there are just so many.
You also, when you get older,
you notice your own patterns and what they mean.
One of my patterns, I think that's very interesting
is when I come like full circle on something,
it usually means I'm going to move out of that
and into something new.
And I noticed that when I first started my coaching business,
I had my website on Squarespace
and then I moved on to Kajabi for a while
and I'm moving off of Kajabi
and I wanna emphasize that it's not because
Kajabi sucks it, it's because I'm not using
a lot of the features in Kajabi and it's not cheap.
They've raised their prices this year
and that's one of the things that brought my attention to it.
I'm just not using all of them.
I don't need all of these things.
It's a different type of business
that I'm not running anymore.
And so that's why I'm moving off.
And I'm moving back into Squarespace
and I can't help but notice like this full circle
that I've made going from like health coaching into life coaching
and now as I just talked about,
I'm transitioning again into like mentorship.
So kind of more coming out of like a coaching perspective
and more into like working alongside with people
as a mentor, a guide more than a coach.
And I just think that it's very interesting
because I can step back and see this pattern
and see how this is a really,
it might seem like a small transition on the outside
but on the inside it's a very big transition for me.
It's like a full circle moment.
So it's really cool.
So just kind of like accepting like the way I am
as I move through all these little cycles of my life
is so much more positive than constantly focusing
on the version of myself that I want to become.
It's really more about accepting who I am
while still moving into something new.
It's a interesting balance to try to keep, I think.
So all of these things I talked about today
really helped my nervous system regulate
and they also helped me kind of like step into that best version
of myself while accepting where I am right now.
They just helped me feel good right now
and I really, really, really hope that they do the same for you.
And what I said earlier about embracing
what sounds really good to you
and then leaving the rest behind,
not everything I do is for everyone.
Like use the things that feel aligned for you
and listen to your body and ditch the rest
that don't feel good, okay?
So be sure to also get on my email list, my email list.
Get on my email list so you don't miss
any of my future blogs podcast
and you will also get notified
for the next sole aligned life retreat
if you're interested in the retreat thing, okay?
And so I will, as I said, put a link
if you're interested in mentorship.
I will put that in the show notes
and I will put a link to sign up for my email list.
Now the transition to the new website
isn't gonna happen until August.
And if you get on the email list now
you will always be on my email list.
It's not going anywhere.
And so you will be included in that new website.
It's gonna transition over.
So I just wanna reiterate that.
Okay guys, I love you and I will see you next week.
Okay, bye.
