1
00:00:12,000 --> 00:00:14,100
Hey, Don here with a helpful 
hint. 

2
00:00:14,100 --> 00:00:17,400
One of my favorite ways to 
listen to podcast is by speeding

3
00:00:17,400 --> 00:00:19,800
them up. 
It gives me the opportunity to 

4
00:00:19,800 --> 00:00:22,900
listen to more of them and to 
re-listen to my favorite ones. 

5
00:00:23,100 --> 00:00:25,300
So, if you find that this 
podcast goes a little bit slow 

6
00:00:25,300 --> 00:00:28,600
for your taste. 
By all means, turn up the speed.

7
00:00:28,800 --> 00:00:31,500
I listened and overcast 
personally because I like the 

8
00:00:31,500 --> 00:00:33,000
control. 
It gives me over the speed of 

9
00:00:33,000 --> 00:00:35,400
the podcast, all right? 
Onto the goodies. 

10
00:00:40,500 --> 00:00:44,500
Hello, beautiful humans and 
welcome to the mental Wellness. 

11
00:00:44,500 --> 00:00:48,800
Wake up, show a weekly podcast 
where growth minded creative 

12
00:00:48,800 --> 00:00:53,000
people, come to learn, best 
practices from both spirituality

13
00:00:53,200 --> 00:00:56,900
and psychology that create 
lasting well-being. 

14
00:00:57,500 --> 00:01:01,900
I am your host mental Wellness, 
expert improvised acting teacher

15
00:01:01,900 --> 00:01:04,300
therapist and Coach, Don 
McMillan. 

16
00:01:04,800 --> 00:01:08,300
Let's get to it. 
I'm so glad you are here and the

17
00:01:08,300 --> 00:01:10,600
first thing I want to do is I 
want to thank you for your 

18
00:01:10,900 --> 00:01:14,300
patience and tolerance. 
I know the sound quality of this

19
00:01:14,900 --> 00:01:19,400
podcast, varies a lot. 
I don't have a bona fide studio.

20
00:01:19,400 --> 00:01:23,500
So I sometimes have to get very 
creative in order to find both 

21
00:01:23,500 --> 00:01:29,900
peace and quiet and I rarely 
ever actually succeed, but I do 

22
00:01:30,200 --> 00:01:36,000
do my best to not have too much 
overwhelming background noise. 

23
00:01:36,300 --> 00:01:39,400
And that can be a challenge. 
So thank you for bearing with me

24
00:01:39,400 --> 00:01:41,800
with that. 
The other thing I want to thank 

25
00:01:41,800 --> 00:01:44,700
you for is for the feedback in 
the comments that I get. 

26
00:01:44,700 --> 00:01:49,400
I love hearing from you so much,
so please continue to reach out 

27
00:01:49,400 --> 00:01:53,100
to me. 
I am at the dawn McMillan on the

28
00:01:53,100 --> 00:01:56,600
socials. 
Some of my friends have teased 

29
00:01:56,600 --> 00:01:59,600
me about being the dawn McMillan
but hey there are more of us 

30
00:01:59,600 --> 00:02:02,200
than just one. 
Can you believe it? 

31
00:02:02,200 --> 00:02:05,800
It's insane that in a planet of 
seven and a half billion people.

32
00:02:06,100 --> 00:02:08,000
So Of them would have the same 
name. 

33
00:02:08,500 --> 00:02:11,600
There was this woman, many, many
years ago, who did something 

34
00:02:11,600 --> 00:02:14,300
called The Grace Lee Project, 
her name is Grace Lee, and she 

35
00:02:14,300 --> 00:02:16,300
went out and tried to meet a 
bunch of other Grace Lee's. 

36
00:02:16,700 --> 00:02:20,700
I think there's some conventions
of people who have the same 

37
00:02:20,700 --> 00:02:21,600
name. 
Like, I think there's a 

38
00:02:21,600 --> 00:02:25,500
convention for people whose 
names are Stephen with a pH, and

39
00:02:26,000 --> 00:02:29,200
it's all very much silliness, 
but all of that to say, thank 

40
00:02:29,200 --> 00:02:31,200
you for listening. 
Thank you for coming back. 

41
00:02:31,200 --> 00:02:36,000
Thank you for reaching out to me
and to speak about being 

42
00:02:36,000 --> 00:02:37,400
rejected. 
Reached out to I did get some 

43
00:02:37,400 --> 00:02:41,900
questions and comments about the
burnout episode distress 

44
00:02:41,900 --> 00:02:44,000
episode. 
So what I want to do is I want 

45
00:02:44,000 --> 00:02:46,600
to share with you some more 
practical techniques about how 

46
00:02:46,600 --> 00:02:50,100
to deal with stress. 
There's a great book by the 

47
00:02:50,100 --> 00:02:54,500
n'gaa ski sisters called burnout
the secret to unlocking, this 

48
00:02:54,500 --> 00:02:56,400
dress code. 
It's really good. 

49
00:02:56,400 --> 00:03:00,100
They assembled a decent array of
research and put it together in 

50
00:03:00,100 --> 00:03:04,400
a bite-sized easily accessible 
format. 

51
00:03:04,800 --> 00:03:07,600
So, I'm going to lean on 
Framing, because they put it 

52
00:03:07,600 --> 00:03:10,800
together in a way that makes it 
easier for me to just dip in and

53
00:03:10,800 --> 00:03:13,500
share with you. 
But for your own edification, 

54
00:03:13,500 --> 00:03:17,100
you can go out and get the book 
yourself before are. 

55
00:03:17,100 --> 00:03:22,600
Now, I really want to talk 
about, don't dunk completing the

56
00:03:22,600 --> 00:03:27,900
stress cycle. 
So when we have more, stimuli 

57
00:03:27,900 --> 00:03:32,600
more things coming in and across
Ting, or nervous system, then we

58
00:03:32,600 --> 00:03:37,200
can process at the time, it gets
stored in Are in our bodies. 

59
00:03:37,200 --> 00:03:39,100
It gets stored in our muscle, 
tissue gets stored in her 

60
00:03:39,108 --> 00:03:41,800
nervous response. 
So it's kind of like, if you 

61
00:03:41,800 --> 00:03:44,200
want to think about the alcohol 
analogy, right? 

62
00:03:44,200 --> 00:03:48,900
I believe your liver can process
one ounce of alcohol per hour. 

63
00:03:49,800 --> 00:03:53,800
So if you limit the amount of 
alcohol that you were consuming 

64
00:03:53,800 --> 00:03:56,600
to one ounce of alcohol per 
hour, you're not going to get 

65
00:03:56,600 --> 00:03:59,300
drunk. 
But when you consume more than 

66
00:03:59,300 --> 00:04:00,600
that, you're going to start to 
feel Tipsy. 

67
00:04:00,600 --> 00:04:03,000
You're going to start to be 
inebriated or impaired. 

68
00:04:03,500 --> 00:04:06,800
It's kind of the same thing with
stress, if stress is Get us in 

69
00:04:06,800 --> 00:04:10,700
little bite-size, tiny morsels, 
our nervous system can handle 

70
00:04:10,700 --> 00:04:12,600
it. 
Our coping skills can handle it 

71
00:04:12,600 --> 00:04:16,200
and we are fine. 
Modern Life doesn't work that 

72
00:04:16,200 --> 00:04:19,200
way. 
We are pretty much inundated 

73
00:04:19,200 --> 00:04:21,100
with stress, from the time we 
wake up to the time you go to 

74
00:04:21,100 --> 00:04:24,600
bed. 
So completing the stress cycle 

75
00:04:24,600 --> 00:04:27,900
becomes important. 
It also becomes helpful in 

76
00:04:27,900 --> 00:04:30,900
regards to completing the stress
cycle of the traumas that we had

77
00:04:30,900 --> 00:04:33,600
in the past and had no way to 
complete at the time. 

78
00:04:35,400 --> 00:04:39,100
We're not going to go into 
specifics about what that might 

79
00:04:39,100 --> 00:04:40,700
look like. 
You know, your trauma and if you

80
00:04:40,700 --> 00:04:45,200
don't Run, don't walk to go into
therapy and figure out ways that

81
00:04:45,200 --> 00:04:47,600
you can unlock those and heal 
them. 

82
00:04:48,800 --> 00:04:52,400
And but for now, let's talk 
about completing the stress 

83
00:04:52,400 --> 00:04:55,500
cycle and one of the best ways 
to do a tip. 

84
00:04:55,500 --> 00:05:01,700
Number one is to shake to 
literally Shake. 

85
00:05:02,700 --> 00:05:04,400
I've talked about this before, 
and I'm just going to keep 

86
00:05:04,400 --> 00:05:06,200
revisiting this because 
repetition is the mother of 

87
00:05:06,200 --> 00:05:08,600
learning and there's really only
so many Tools in our toolbox as 

88
00:05:09,100 --> 00:05:13,500
biological organisms. 
So put on Dance music and just 

89
00:05:13,500 --> 00:05:17,200
literally Shake It Out animals 
in the wild do that? 

90
00:05:18,100 --> 00:05:22,300
You see a gazelle that gets 
narrowly escapes Alliance? 

91
00:05:22,300 --> 00:05:25,100
Oh, because I was running 
because I was like, well, I am I

92
00:05:25,100 --> 00:05:29,600
in chases the gazelle because 
they'll play is dead in order to

93
00:05:29,600 --> 00:05:33,500
escape the clutches of a lion. 
Eventually the lion goes way the

94
00:05:33,500 --> 00:05:37,500
gazelle literally shakes out. 
All of those stress hormones 

95
00:05:37,500 --> 00:05:40,000
that were produced in having 
their fight flight or freeze 

96
00:05:40,000 --> 00:05:43,100
system activated They complete 
the cycle. 

97
00:05:43,900 --> 00:05:49,600
If the gazelle had outrun the 
lion instead that stress cycle 

98
00:05:49,600 --> 00:05:52,000
would have been completed by the
running. 

99
00:05:53,300 --> 00:05:58,000
If the gazelle had fought off 
the lion, much of that stress 

100
00:05:58,000 --> 00:06:00,600
cycle would have been completed 
through the fighting. 

101
00:06:01,000 --> 00:06:05,400
So the stress hormones, flood 
your body for fight or flight. 

102
00:06:06,100 --> 00:06:09,600
And if circumstances mean that 
your other option is to freeze, 

103
00:06:10,000 --> 00:06:13,400
it just gets stuck in your body.
And even if you do fight or 

104
00:06:13,400 --> 00:06:17,600
flight, you still often have 
more stress stored. 

105
00:06:17,600 --> 00:06:22,300
Then you you expelled through, 
whatever it was that you chose 

106
00:06:22,300 --> 00:06:24,700
to do. 
So, we're all looking around 

107
00:06:24,700 --> 00:06:28,000
with cumulative, stress, and 
literally shaking as one of the 

108
00:06:28,000 --> 00:06:31,000
best ways to deal with it. 
I was at a conference. 

109
00:06:31,000 --> 00:06:35,500
And it was just so fantastic 
because the speaker had put just

110
00:06:35,500 --> 00:06:40,000
put on a set of drums, and it 
was just, boom, booked tut-tut 

111
00:06:40,200 --> 00:06:44,700
like, just as drum beat, and 
then you just get the drum in 

112
00:06:44,700 --> 00:06:47,400
your body. 
And just said, just shake, like,

113
00:06:47,400 --> 00:06:51,200
literally just bounce and shake,
shake your arms. 

114
00:06:51,200 --> 00:06:52,700
Shake your hands and just 
bounce. 

115
00:06:53,200 --> 00:06:56,100
Like, you know how little kids 
at little kid dance, where they 

116
00:06:56,100 --> 00:07:00,600
bend their knees and just bought
their butts up and down, that's 

117
00:07:00,600 --> 00:07:06,300
it just literally shake your 
body for 2 to 5 minutes will do 

118
00:07:06,300 --> 00:07:10,700
wonders for extra credit. 
You want to have a full-on dance

119
00:07:10,700 --> 00:07:13,100
party. 
Put on your favorite music and 

120
00:07:13,100 --> 00:07:19,100
just bounce around your living 
room and you will get a sense of

121
00:07:19,100 --> 00:07:21,400
when you're complete. 
There's a feeling you'll be able

122
00:07:21,400 --> 00:07:24,700
to name it when it happens. 
But you come home from the end 

123
00:07:24,700 --> 00:07:27,400
of the day and you have all the 
stress if you accumulated from 

124
00:07:27,400 --> 00:07:29,500
that day and you have all the 
stress of you accumulated for 

125
00:07:29,500 --> 00:07:31,300
your whole life because you 
didn't know about this technique

126
00:07:31,700 --> 00:07:35,800
and what can you do? 
You can dance, you can literally

127
00:07:35,800 --> 00:07:41,300
shake it out. 
Oh, So let's revisit shaking it 

128
00:07:41,300 --> 00:07:43,700
out, that's number one. 
And then it's also just talk 

129
00:07:43,700 --> 00:07:48,200
about again about exercise one 
of the reasons why exercises so 

130
00:07:48,200 --> 00:07:52,500
good for you is this? 
Yes, it's cardiovascular. 

131
00:07:52,500 --> 00:07:55,000
Yes. 
That helps to, you know, get 

132
00:07:55,000 --> 00:07:58,300
your immune system flowing which
is so important. 

133
00:07:58,700 --> 00:08:03,400
So your muscles Contracting is 
how the fluid of your immune 

134
00:08:03,400 --> 00:08:06,100
system. 
Your lymph fluid gets moved 

135
00:08:06,100 --> 00:08:09,500
through your body. 
Opening and closing closing your

136
00:08:09,500 --> 00:08:11,600
joints, Contracting and relaxing
your muscles. 

137
00:08:11,600 --> 00:08:15,100
That's the pump through which 
lymph gets distributed through 

138
00:08:15,100 --> 00:08:18,100
your body so that your glands 
can expel it and do all of their

139
00:08:18,100 --> 00:08:21,700
processing. 
So, yes exercise is good for 

140
00:08:21,700 --> 00:08:25,100
you, because it gets your heart 
rate up, it increases your 

141
00:08:25,400 --> 00:08:29,200
cardiovascular capabilities, it 
is the pump. 

142
00:08:29,300 --> 00:08:32,700
Your muscles are the pump for 
your, your immune system. 

143
00:08:33,200 --> 00:08:37,500
But and also, it helps you 
complete the stress. 

144
00:08:37,700 --> 00:08:41,400
Cool. 
There's a whole lot of a lot of 

145
00:08:41,400 --> 00:08:45,200
therapies based on this. 
Absolute complete the stress 

146
00:08:45,200 --> 00:08:50,000
cycle. 
So, if you don't want to 

147
00:08:50,100 --> 00:08:56,200
exercise, can you rethink that? 
And it doesn't have to be 

148
00:08:56,200 --> 00:08:59,100
pumping, pumping pumping. 
You don't have to pumping 

149
00:08:59,100 --> 00:09:02,300
anything. 
It doesn't have to be exercised,

150
00:09:02,300 --> 00:09:04,100
right? 
It doesn't have to be some sort 

151
00:09:04,100 --> 00:09:06,300
of competitive sport where 
you're trying to impress. 

152
00:09:06,300 --> 00:09:08,300
People doesn't have to be about 
weight loss. 

153
00:09:08,300 --> 00:09:10,000
It doesn't have to be about 
bulking up. 

154
00:09:10,000 --> 00:09:11,700
It doesn't have to be about 
anything. 

155
00:09:12,500 --> 00:09:17,500
It has to be your choice and one
of the motivations for it really

156
00:09:17,500 --> 00:09:22,700
is To get the stress that you 
have been accumulating out of 

157
00:09:22,700 --> 00:09:28,700
your body. 
So walk run, Shake dance box. 

158
00:09:28,800 --> 00:09:36,200
Lift tap dance, this will kind 
of dancing the row swim move 

159
00:09:36,200 --> 00:09:41,700
your body just do it, do your 
half an hour a day 10 minutes at

160
00:09:41,700 --> 00:09:45,800
a time if you want put a timer 
on your phone I use a stand-up 

161
00:09:45,800 --> 00:09:50,100
app and if once an hour you got 
up and you shook it out for 2 

162
00:09:50,100 --> 00:09:54,600
minutes, you would do wonders to
discharge the stress that you 

163
00:09:54,600 --> 00:09:57,800
just Accumulated. 
So, completing the stress cycle 

164
00:09:57,800 --> 00:10:00,200
is important because you're 
going to get more. 

165
00:10:01,000 --> 00:10:05,500
If you don't complete the stress
cycle, you're going to have more

166
00:10:05,500 --> 00:10:08,600
added on to that pile. 
We've all heard at least in 

167
00:10:08,600 --> 00:10:11,400
American English, there's a 
phrase about the straw straw 

168
00:10:11,400 --> 00:10:17,000
that broke the camel's back. 
It's what happens when, you 

169
00:10:17,000 --> 00:10:22,100
know, you give someone a 7-Up 
instead of a Sprite and they 

170
00:10:22,100 --> 00:10:26,400
just chop your head off. 
Yeah, that's someone that was 

171
00:10:26,400 --> 00:10:28,800
the straw that broke the camel's
back because the all of the 

172
00:10:28,800 --> 00:10:34,100
daily stresses have been piling 
on moving your body removes the 

173
00:10:34,100 --> 00:10:37,800
straw off, your back, takes the 
monkey off your back, the straw 

174
00:10:37,800 --> 00:10:39,500
off the camel, fill in your 
analogy. 

175
00:10:40,600 --> 00:10:43,200
So if you're not moving your 
body on a daily basis, please 

176
00:10:43,200 --> 00:10:46,100
reconsider. 
So for people who have certain 

177
00:10:46,100 --> 00:10:52,100
Mobility concerns, there is an 
option for you. 

178
00:10:52,800 --> 00:10:54,700
You don't have to be the one 
move. 

179
00:10:54,900 --> 00:10:57,900
Your body, someone else can 
shake you. 

180
00:10:57,900 --> 00:11:00,600
Someone else can move you 
around. 

181
00:11:00,700 --> 00:11:04,900
You can even use like a 
vibrating device to stimulate 

182
00:11:05,000 --> 00:11:09,400
muscle, contractions like a TENS
unit, like people use for shin 

183
00:11:09,400 --> 00:11:12,400
splints, it's this little muscle
thing. 

184
00:11:12,400 --> 00:11:15,200
Chiropractors use editing some 
massage therapists use it so 

185
00:11:15,200 --> 00:11:17,400
since he's little electric shock
in your muscles and it causes 

186
00:11:17,400 --> 00:11:19,300
them to Twitch, you can use 
that. 

187
00:11:19,700 --> 00:11:21,500
You don't have to move your body
under your own power. 

188
00:11:21,500 --> 00:11:25,300
Its preferred but not necessary.
So if you have certain Cooler or

189
00:11:25,300 --> 00:11:29,800
joint issues that make it hard 
for you to flop yourself around.

190
00:11:30,000 --> 00:11:34,300
You can get a TENS unit and get 
your muscles to contract with 

191
00:11:34,300 --> 00:11:36,500
that. 
You can use a vibrating machine 

192
00:11:36,500 --> 00:11:39,900
to vibrate your body in some way
and I know what you're thinking,

193
00:11:39,900 --> 00:11:45,600
stop it. 
Or you can also get some massage

194
00:11:45,900 --> 00:11:49,200
that moves your body around. 
There's a modality that I was 

195
00:11:49,200 --> 00:11:51,600
trained in and I really love and
I don't know why, I don't do 

196
00:11:51,800 --> 00:11:55,600
called sensory rip patterning, 
and it really Is a sense where 

197
00:11:55,600 --> 00:11:59,100
your massage therapist or 
protect practitioner, like, lift

198
00:11:59,100 --> 00:12:03,100
your joints and just oscillate 
them and you oscillate the body.

199
00:12:03,600 --> 00:12:06,500
So you have someone else's just 
gently oscillating. 

200
00:12:06,500 --> 00:12:10,700
You and that's another way to 
get this stress cycle completed.

201
00:12:11,900 --> 00:12:14,400
And I'm sorry for being so 
repetitive, but you got to move 

202
00:12:14,400 --> 00:12:16,900
your body or you got to get 
someone else to Move Your Body, 

203
00:12:17,400 --> 00:12:19,400
Move Your Body. 
The stress is stored in your 

204
00:12:19,400 --> 00:12:21,500
body. 
Your body is the key to getting 

205
00:12:21,500 --> 00:12:25,400
it out. 
And if you don't want to do that

206
00:12:26,000 --> 00:12:28,100
or you can't, that's not 
available to you. 

207
00:12:29,500 --> 00:12:34,000
Progressive muscle, tensing is a
miracle. 

208
00:12:35,500 --> 00:12:37,900
So the idea is to contract and 
release your muscles. 

209
00:12:37,900 --> 00:12:43,100
You can do that manually. 
So, if you know or sense or 

210
00:12:43,100 --> 00:12:48,000
imagine or intend to, for 
example, tense, your right arm 

211
00:12:48,000 --> 00:12:51,700
as hard as you can. 
And just hold it, hold it, hold 

212
00:12:51,700 --> 00:12:53,800
it, hold it, hold it, hold it. 
And then release it. 

213
00:12:55,000 --> 00:12:57,300
You can complete the stress 
cycle in that way. 

214
00:12:58,100 --> 00:13:01,000
So you can just start with your 
scalp, your toes, whatever. 

215
00:13:01,000 --> 00:13:03,100
And just clench clench, clench 
clench, clench, clench, clench 

216
00:13:03,200 --> 00:13:06,000
clench clench hold. 
Hold hold hold hold. 

217
00:13:06,000 --> 00:13:08,400
And the relax them, and you're 
going to be completing the 

218
00:13:08,400 --> 00:13:14,800
stress cycle. 
So stress is not bigger than you

219
00:13:14,800 --> 00:13:18,400
are. 
Not really, you are more 

220
00:13:18,400 --> 00:13:22,100
powerful than your stress, and 
it is so important to complete 

221
00:13:22,100 --> 00:13:26,200
your stress cycle. 
Stress is making us sick, stress

222
00:13:26,200 --> 00:13:31,300
is making as cranky. 
Stress is ruining our 

223
00:13:31,300 --> 00:13:35,900
relationships because if you are
stressed out, are you the most 

224
00:13:35,900 --> 00:13:39,400
patient person on the planet? 
Are you giving people the 

225
00:13:39,400 --> 00:13:41,400
benefit of the doubt? 
Are you cheerful and easy to be 

226
00:13:41,400 --> 00:13:44,800
around? 
You are not stress, is making us

227
00:13:44,800 --> 00:13:49,300
eat. 
My most listened to podcast is 

228
00:13:49,308 --> 00:13:51,000
the one called how to stop 
overeating. 

229
00:13:52,300 --> 00:13:56,500
Okay, there's a lot to that, but
I think one of it is one piece 

230
00:13:56,500 --> 00:14:00,200
of that. 
Is that we a lot of us 

231
00:14:00,300 --> 00:14:04,200
especially since the pandemic 
had no place to put all of this 

232
00:14:04,200 --> 00:14:08,400
stress and food gives you. 
Pleasure gives your body 

233
00:14:08,400 --> 00:14:11,500
something to do and it's one way
of kind of completing the stress

234
00:14:11,500 --> 00:14:13,100
cycle. 
It doesn't work as well as these

235
00:14:13,100 --> 00:14:16,500
other things but there's a 
natural reason why we would seek

236
00:14:16,500 --> 00:14:20,200
out comfort and food is 
comforting so stress. 

237
00:14:21,200 --> 00:14:25,800
That is not managed is because 
it's bad for you stress. 

238
00:14:25,800 --> 00:14:27,500
That is not managed, is bad for 
you. 

239
00:14:28,300 --> 00:14:32,000
So my invitation is to complete 
the stress. 

240
00:14:32,500 --> 00:14:38,100
Cycle dance, Shake, move 
oscillate. 

241
00:14:39,600 --> 00:14:44,400
Do Progressive tension, but your
body is the key. 

242
00:14:44,600 --> 00:14:47,900
The stress is in your body. 
Your body is the key to release 

243
00:14:47,900 --> 00:14:49,600
it. 
Yes. 

244
00:14:49,600 --> 00:14:52,100
I believe in the power of the 
mind. 

245
00:14:52,100 --> 00:14:56,000
Yes, I believe in the spirit. 
Yes, there are other techniques 

246
00:14:56,000 --> 00:15:04,700
that help but and also Let's use
the tools available to us 

247
00:15:05,500 --> 00:15:07,500
because your body is the one, 
having the stress more than your

248
00:15:07,500 --> 00:15:10,200
mind, your mind does plenty. 
Don't get me wrong. 

249
00:15:10,200 --> 00:15:16,600
You know, this But ultimately, 
all of that freezing, all of 

250
00:15:16,600 --> 00:15:20,100
that fight that doesn't get 
completed all of that. 

251
00:15:20,600 --> 00:15:24,500
I couldn't run away is locked 
into your nervous system. 

252
00:15:27,300 --> 00:15:31,300
So, there you go. 
Complete the stress cycle. 

253
00:15:32,000 --> 00:15:36,500
Move your body every day. 
Yeah. 

254
00:15:37,000 --> 00:15:38,200
Yeah. 
That doesn't mean you have to 

255
00:15:38,200 --> 00:15:42,000
go, you know, get on the 
StairMaster every day but it 

256
00:15:42,000 --> 00:15:45,100
does mean. 
You know, just give yourself 

257
00:15:45,100 --> 00:15:49,200
that gift. 
Maybe even be like ridiculous 

258
00:15:49,200 --> 00:15:52,200
and you get out of the car and 
before you make it all the way 

259
00:15:52,200 --> 00:15:55,000
into the house. 
You have a little dance party in

260
00:15:55,000 --> 00:15:57,600
the garage to people parking 
garages. 

261
00:15:57,600 --> 00:16:00,000
Most people don't most people. 
I know their garage For the 

262
00:16:00,000 --> 00:16:03,400
stuff you get my point. 
I know I'm just hammering this 

263
00:16:03,400 --> 00:16:04,700
home and now I'm repeating 
myself. 

264
00:16:05,900 --> 00:16:10,400
Complete the stress cycle, Your 
Body Mind and Spirit will, thank

265
00:16:10,400 --> 00:16:12,300
you. 
So, right now, just to give a 

266
00:16:12,308 --> 00:16:15,000
little sample of that, I'm going
to invite you to do, just a 

267
00:16:15,000 --> 00:16:19,700
little tiny version of that. 
So with me right now, I want you

268
00:16:19,700 --> 00:16:22,900
to squeeze your shoulders, 
towards your ears, as hard as it

269
00:16:22,900 --> 00:16:28,000
will go, and squeeze, squeeze, 
squeeze, squeeze squeeze, put as

270
00:16:28,000 --> 00:16:29,300
much tension in your shoulders 
as you. 

271
00:16:29,600 --> 00:16:31,900
Oblique and we're squeezing 
squeezing we're squeezing we're 

272
00:16:31,900 --> 00:16:33,200
squeezing. 
Oh my goodness this is 

273
00:16:33,200 --> 00:16:35,800
uncomfortable I don't like it it
hurts keep squeezing squeezing 

274
00:16:35,800 --> 00:16:38,400
squeezing squeezing squeezing 
squeezing squeezing squeezing 

275
00:16:39,000 --> 00:16:44,900
and drop it just allow gravity 
to drop your shoulders as far 

276
00:16:44,900 --> 00:16:46,800
away from your ears as it wants 
to go. 

277
00:16:49,600 --> 00:16:54,300
Tada, we took a step toward 
completing and releasing the 

278
00:16:54,300 --> 00:16:58,900
stress cycle for today. 
Alright. 

279
00:16:58,900 --> 00:17:01,800
You gorgeous human you. 
I hope that answers some of the 

280
00:17:01,800 --> 00:17:05,700
questions you asked, and I adore
you. 

281
00:17:05,700 --> 00:17:08,700
Thank you for listening. 
Do you adore? 

282
00:17:08,700 --> 00:17:13,300
You, you kind of should because 
you're amazing. 

283
00:17:14,099 --> 00:17:17,099
You really are. 
You're darn right. 

284
00:17:17,099 --> 00:17:20,900
Fabulous and do you right here 
right now. 

285
00:17:21,800 --> 00:17:24,800
You are whole. 
You are perfect. 

286
00:17:24,800 --> 00:17:29,400
You are complete. 
You are worthy and deserving of 

287
00:17:29,400 --> 00:17:34,800
all the good things. 
Until next time. 

288
00:17:36,600 --> 00:17:39,400
I am so honored that you share 
time with me. 

289
00:17:39,700 --> 00:17:42,100
If you've listened this far, 
then something here was a value 

290
00:17:42,100 --> 00:17:44,600
to you. 
Would you please be a friend of 

291
00:17:44,600 --> 00:17:47,500
the podcast and share it with at
least one other person? 

292
00:17:47,900 --> 00:17:52,000
The podcast is available on most
platforms including YouTube and 

293
00:17:52,000 --> 00:17:54,600
I need your help to get the word
out. 

294
00:17:54,700 --> 00:17:58,500
So please like, subscribe, and 
share, and a five star review on

295
00:17:58,500 --> 00:18:03,400
iTunes would be. 
Wow, chef's kiss, thank you so 

296
00:18:03,400 --> 00:18:04,700
much. 
See you next time.