 Hello everybody, welcome to day 13 of the challenge. I wanted to start this video off today Asking you guys if you've noticed the transmutation of energy within your own Exercise within your own body now here. I am I decided to do the kickboxing video this morning I'm not a kickboxer. I this is the video that I selected for you guys I have done this video in the past, but typically for me any heavy cardio does not really work well with my Lada However, because of all the stress I've been under with the shadow banding and the frustration the anger that's come out of Everything that's been going on in my life. I decided you know what? I am going to transmute that energy and I'm gonna kickbox this morning and so I Put my sneakers on and I started kickboxing and it really helped me to calm my energy down now again For me as a Vata pitta doing cardio like this every single day is not good for me But every once in a while if I need to just release that energy This is something that is good to do and so I'm curious if you guys are starting to notice that That we talk a lot especially with Shanti from Aquarius rising Africa about the transmutation of energy and how energy can be Transformed and are you starting to notice that with exercise that maybe if you're having a stressful day or a stressful situation that if you actually just exercise it starts to Disappear the energy and you're clear in your head you're clear and your thoughts in a lot a lot of ways in Ashtanga yoga we can kind of call this the mysore magic that we're able to take that built-up aggression that built-up energy and Turn it into something else the mysore magic also includes situations where things that you thought were Impossible all of a sudden start to become possible Because your body starts to change your mind it starts to change It's like Patabi Joyce used to say body not stiff mind stiff Body not weak mind weak And so are you starting to understand in this process how the body in the mind and the energy Of the body and the mind are working together. They're always working together You can't come into a spiritual practice or a spiritual awakening without bringing your body with you Because your body is the Shakti of the soul your body is the expression your body is the vehicle That you came here to learn through and to experience things through to feel the pain to feel the suffering to ask the Questions of why which brings you to the place of the mystic and so I'm just wondering if you guys are Starting to find that in your own exercise experience if you're starting to have that breakthrough moment of understanding how Incredibly amazing your body actually is and what it actually can do All right you guys so we're at day 13 of our shadow work challenge and so today is Sunday, November the 13th And so you are at Sunday fun day now as you guys probably saw We're going to be entering into deeper work soon in this upcoming week And so today for Sunday fun day you had a choice So you woke up you make your bed up because that's the new part of our Challenge now is making your bed up if you don't already make it up Your last meal should be between 5 and 7 p.m. No snacking after 7 p.m This allows you your digestive system at least 12 hours to rest between dinner and breakfast All right, but in the morning time or whenever you chose to exercise you had a choice for Sunday fun day You could have either done the sweating to the oldies with Richard Simmons like we did last Sunday or You could turn music on and dance your own freestyle for 60 minutes Or you could go outside either by yourself with your pet or with your family to walk for 60 minutes or 60 minutes, excuse me During your morning shower try to make the water cold for the last five minutes of your shower to help with inflammation and blood flow And I know that this is really affecting people got some really positive feedback from the cold showers I knew it would cold showers have changed my life. All right So not only were you picking your exercise today, but you were also picking your meditation again Either doing sound bowl healing or all meditation as I always say pick the one that triggers you the most All right You got your few food journal and then as we spoke about yesterday if you're journaling today Which of these three exercise modalities did you pick and why did you feel? Overwhelmed having to pick what exercises to do if you felt overwhelmed making your own exercise choices Why do you trust yourself or are you used to others making choices for you? Where in your life? Have you handed your power over to someone else? What's the difference between accepting tutelage from a teacher and being bossed around or controlled by someone else? Is there information you feel you're lacking to make wise choices on your own path? If so, what is it? How is the meditation and or sound bowl healing at changing you any emotions coming up anger sadness? Do you find yourself getting tearful in this experience? If so, are you allowing yourself to cry? And so today you're also going to go back and review the first three chakras and journal What are they so the first three that's mulla mulla Dara all the way up to money pora in a lower belly What is their Sanskrit name? What colors are associated with them? What are each of the three chakras associated with for the first three? Where are they located in the body take extra time today to really contemplate these energy cycles? And we talk about this a lot a lot of times when people go on the path of a spiritual awakening They focus too much into the third eye, right? But you can't have a solid sixth chakra until mulla Dara is Correct if mulla Dara the first chakra is off. It's all going to be off And so how do you know well? You're going to do that study yourself to see where the imbalances and balances live with the chakra system a lot of people carry Weight if you carry weight in your belly if you have a belly and you're not pregnant and you have a belly Then your first three chakras are off Okay, and a lot of times people avoid these first first three chakras And so they get in trouble because they start to think that their intuition is Their intuition when it's actually their ego. Yeah, the egos are these the artful Dodger, right? So when we have these first three in alignment and good we can then trust our intuition more, okay? And so that's why I really want you guys to focus on the first three chakras And I really want you to also look at this again What is the difference between accepting tutors from a teacher and being bossed around or controlled by someone else? This is a huge question guys. So what is the difference between having a teacher and having a cult leader? Yeah, so For example, I've given you this template for this 30-day shadow work challenge I've used my education and my knowledge to structure this in a particular way for you to use as a template However, I'm not in your home Telling you what to do every day. I'm giving you the resources I'm giving you what I've learned, but you are the one that now has to activate it So that is a sign of a teacher If someone's there controlling you bossing you around that's a different story And so can you find that balance in your life where you're able to be vulnerable to a teacher? But also take your power back for someone who's abusing that vulnerability I think this is a huge huge thing that we're gonna have to really cut head-to-head with when we When we go into the new world, right? So what is the difference between accepting tutors from a teacher and being bossed around or controlled? What's the difference? All right Okay, so let's go ahead and look at Monday. So Monday tomorrow, November 14th day 14 of the cycle So you have to make your bed up and also your last meal between should be between 5 and 7 p.m Now you get to again pick your exercise from the list So you can either do the 45 minute kickboxing which I did this morning Or you can do the 60 minutes sweating to the oldies or you can do the 45 minute bar Or you can do a primary series with a strong and earth which is 60 minutes So you have four different exercises to pick from is that overwhelming to you? Do you know which one you want to pick already? These are these are explorations, right? So once again, you do your five minute after your shower make the last five minutes cold to help with the inflammation and Now you get to pick one of three for meditation So you can once again do the sound bowl healing or the all meditation or if you want to go back and review the hour of the chakra healing You can do that as well So you got a lot of choices that you're gonna have to make on Monday on your own without me there telling you which one to pick Are you comfortable with that? Okay? So journal your food now for Monday for tomorrow. You had a lot You had a lot of choices today with your exercise and meditation. What did you pick and why? How are you feeling after making those choices go back a few days into your journal to the three things about yourself that you wanted to work on? How is this progressing is your perception on yourself changing? What is grief? Do you carry grief? How is carrying this grief affected your life? I struggle a lot with carrying grief. How can you start to release this grief? What are the what are three of the coolest things about you? Where do you really shine? So remember I put coolest things here I didn't put things you like about yourself or things that you're grateful for I put what are three of the coolest things about you So one of mine, I think I have really good taste in music. I also think I'm a pretty fun person to like hang out with I like to have fun. I like to laugh So that that's what I'm talking about. What are those things about you that just make you cool? You know On the top of three coolest things about you. What are five things that you like about you? so See you see the difference here. Why are what are the five things you're grateful for and why? So these are different things I'm asking you to look within yourself not things that you like about you things that you think are cool Then put things you like about you and then put things you're grateful for So now we're gonna go back and review the upper four chakras. What are they? What are their Sanskrit names? What are all colors are associated with them? I meant to put three here What are each of the sorry the upper four chakras associated with so let's go ahead and just change that so you guys can see so what are the Upper four chakras Associated with for the for the first Sorry guys I copied and pasted this so for the for the upper we'll say upper four Where are they located in the body take extra time to really contemplate these energy cycles? Okay, and we know that the heart chakra on a hot that this is like the middle chakra So you have three below on a hot to end three above and so that's a big one that's why the arms extend out through on a hot to write and so we're gonna start with on a hot to And move up to the upper four All right, this is my favorite exercise that you're gonna do on a Monday tomorrow So you're gonna look three people in the eyes and smile at them and you're gonna write a note to someone you admire You could either sign this note or keep it anonymous. This needs to be handwritten no typing Either mail the letter to the person or placed in their mailbox or on their car windshield So I want this to be someone in your actual day-to-day life Tell this person how much you admire them how special they are to the world and how grateful you are for them All right, so you're basically writing a love letter to your friend Doesn't have to be an actual love letter. You guys know what I mean by that just a A letter telling someone like how much you think about them, right? How how highly you think of them. Yeah After doing this exercise go back to your journal and answer these questions. How did you feel writing a letter to the person you picked? How would you feel if you received a letter like this? Did you sign your name or did you leave it anonymous and why? List all of the qualities you admire about the person you picked to write the letter to read over these qualities five times Have you realized that these are actually qualities of yourself? All right, so super important. I really want you guys to do this exercise Okay, because it's going to get really deep coming up. We're going to go even deeper into some emotions here so I really want you to do this to set yourself up for Exercises to come. All right With shadow work we often focus on the dark side For example, what it noises and other people is often qualities of ourselves that we need to work on however on the flip side What we admire and love about others is also the same in us The light you see in others is the light you have within you too Is this a revelation to you you and the person you wrote the letter to carry the exact same light The love you felt for the person you wrote the letter to should be the same love you hold for yourself Once a week try this exercise Find a person to write a letter to of admiration to by doing this You are not only changing the vibration of the person you picked, but you were also changing your vibration What would happen if the whole world did this? And then again turn off all your electronics one hour before bed read a book or write more in your journal Go to bed before 10 p.m. So once again you saw you see here guys You don't have to sign your name to this letter. You can leave this letter totally anonymous If you're not comfortable signing your name to this letter that don't sign your name. You can leave it anonymous That's okay. The message is still the same, right? So I don't want you to feel the pressure of that Okay, so That's a lot. You got a lot coming up You have a lot today to pick from your exercises And then tomorrow you have a lot to pick from Your exercises and your meditation and then you have a huge challenge to do tomorrow. So I hope that you guys are I like that I'm kind of talking about this before the day so that you guys can start to mentally prepare Because we are going to have even more challenges again coming up. And so I hope that this is um, going to really help you guys And I really I'm so proud of you guys once again You guys are really making this Your own thing and you're learning and you're growing and the signal group is incredible I love being able to read all of Hill's messages in there Someone in a signal group did ask about EMDR therapy and I thought I would bring that up I I think I've spoken about it before I have done EMDR therapy Which is rapid eye movement therapy and it really was a game changer for me It really really helps me a lot normally with EMDR therapy for trauma. It is for trauma for anxiety issues You're going to go to your therapist your trauma specialist You're probably going to have a few sessions where it's just talking Are you just going to do talk therapy? And then when the therapist feels like she or he is ready It has enough information to start to work with you through EMDR therapy Then he or she will start it with you. So I said in the group that The thing about EMDR therapy that I really like is it kind of mirrors the tristana method Which is the method of meditation that I use in my practice and it's what's taught in the ashtanga lineage The tristana method of meditation is posture, which posture asana It's a posture of meditation to the pose the yoga pose A drishti where you're keeping your eyes focused tip of the nose up down left right There are nine different drishti's and then the breath So using these three things to hold the meditation to keep the mind focused And so what EMDR therapy does is what the therapist will do at least in my case from my experience This is what happened The therapist brought me back to a time in my life that was really stressful or really traumatic And then she had me go there in my memory bring myself there bring the emotion up And then she had me watch her hands go back and forth So I had to watch her hands go back and forth while in that emotion It's not just back and forth. It also goes sideways up and down They do different patterns depending on the neurological connection from the brain That is happening in the connection with the brain Okay, and studying EMDR therapy again made me understand the tristana method more So what tends to happen with um anxiety with high levels of trauma, you know, we have this saying Sleep on it like oh just go sleep on it. Well, that doesn't come from nothing So if you're in a stressful situation, but a stressful situation that you can handle What happens is when you go to sleep when you go into the the deepest levels of sleep the REM sleep Your eyes start to go back and forth under your eyelids What is happening with the eyes is they're calming down and sending little messages to your brain to calm down The sparks in the brain that were triggered by the stress And so when you wake up in the morning, you have a clear perception of what to do You're not in that state of stress anymore Now what happens when you go through trauma when you go through like real trauma too much for you to take Is that you cannot get into REM sleep? So you're not your body is not able to actually go into the form of sleep needed to ease the Neurological responses in the brain and so what they're doing with EMDR therapy is they're actually mimicking The rapid eye movement of REM sleep In order for you to calm the brain down while you're awake And holy shit it changed my life. It absolutely changed my life That was just my experience. I had an incredible therapist. I will forever always be grateful to my trauma therapist She was amazing And so I know that there are bad therapists out there and I want to tell you too if you're looking for trauma therapy You can like pick and choose, right? So you can try people out if you don't like them you go to someone else, right? I just got really lucky and so don't be afraid to like go to a therapist And if you feel like this therapist isn't good for you Just don't go back go to someone else, right? You need to find the mental health care provider That's going to jive with you. All right. And so anyway guys, I hope that makes sense Please let me know how you're doing down the comment section below. I hope you're enjoying your sunday fun day Let me know which which of the three sunday fun day exercises did you pick? Did you do Richard Simmons again or did you opt to just like have a dance party in your house by yourself with Your own music or did you go out for a walk with your family? What modality of exercise did you pick today for your sunday fun day? All right guys. I'll talk to you soon. Bye