Calm During Chaos Masterclass

The world is becoming more turbulent, and it can seem difficult to maintain a centered, embodied presence and peaceful state within. This recording of a live virtual event led by Master Teacher and Spiritual Scientist Hass Sadeghi is an immersive masterclass on leading-edge skills and techniques for creating calm during the chaos of life.

This session covers how to regulate the CNS, energetic techniques for staying centered, guided practices to experience deep coherent presence, and advanced wisdom teachings to equip yourself for this unfolding paradigm shift.

Develop the self-mastery to ride the waves of change and chaos!

Transcript

The flood, The chaos, The turbulence, The real choppy seas, That even those of us that are experienced teachers, Masters, Those of us that have done hundreds, If not thousands of hours of training and energy work and meditation and breath work and you name it, It's still real choppy. I'm reminded of Jon Kabat-Zinn, One of the founders of mindfulness-based stress reduction. And there's a quote that comes to mind. This notion of life is all about learning how to surf. Surf these waves. And that's what we're going to talk about today. Some of you may be in SOS mode, Crisis mode. Today's topic is a crisis related topic. So what good is it if we don't know what we're striving for, Right? Calm in the chaos, Haas. How to center and calm. What is calm? What does calm mean to you? Coherence. What is coherence? So we have two real things that scientists are starting to impress upon us. And some of you may have heard this if you go to breathwork teachers or if you've trained with anybody that does holistic practitioner training, The heart rate variability, HRV, And vagal tone. So heart rate variability is the rhythm of the heart. Calm all right when we're calm the waves of our heart and ekg is the waves the energy of the heart the heart has a rhythm if you didn't know right so chaos is arrhythmia. The coherence is not there. The HRV kind of looks like this. It's like, And it's wonky. It's distorted. When you're calm, Usually your HRV like your brain waves, Which is another metric we could look at, They become waves. They literally become smoothed out and they become more like, Less choppy, Much like the wave of an ocean, Which is the analogy I started with today. So calm, When scientists say coherence, What they mean is that this thing up here and this thing down here, The two main softwares that run the show, This thing controls the nervous system and this thing controls also the nervous system and then other things like the emotions. When they're in sync, That's another way of describing coherence, Your waves, Right? So the brain's not doing one thing and the heart's not doing another. So different ways of describing calm. As this natural state of being. Natural state of being. So calm is a natural state of being. So one of the experiences that you'll find if you look up entrainment on Google. Or coherence, The word in training, They all are synonyms. They're all describing this calm state of energy, Whether it be in our human form, Whether it be in the world today, Which certainly we don't have calm in the world today. We have a lot more choppy than anything else. More chaos than anything else. You'll see an experiment where they take these little fulcrums that you may see in like these novelty stores in America, They call them Brookstone for instance, And you see you'll hit one and it'll go like this, Right? These little ball fulcrums. And they'll set up a room full of a hundred of them. It's a very controlled scientific experiment. I mean, These are scientists. They're not woo-woo spiritual types. They need to verify that calm is a real thing that we can achieve. It's not listen to the Buddha and Jesus and all these other. . . Masters let's let's actually see it in for ourselves and what they found is if the fulcrums are going at different rhythms chaos Arrhythmia incoherence right one is like doing this one is doing this one is it you leave them alone? And over time, They'll all start to swing naturally, In rhythm, In harmony, In coherence. Calm is a natural state of being. It happens organically, Everybody. So then I'm going to ask you the million dollar question. All right. The million dollar question. If it's natural? Why the heaven are we not in a calm state in the world today, Both individually and as well as collectively. Are you comfortable being calm? This is not a trick question. This is a. . . I'm gonna blow your minds with something that I had to learn about my own Arrhythmia, My own habituation, My own conditioning, And my own toxicity and addiction to chaos. Many of us don't know that we have this. Are you calm? No? Okay, Are you comfortable being calm? You've grown up in a society of industrialization and unnatural ways of being and we're habituated to chaos. We're habituated to distress and we're habituated to incoherent states, Not calm states. Action. Action. Action. Adrenaline. Adrenaline. So I literally, 2015, I burned out. I almost died, Necrosis, All this. I was not in calm. I was in chaos. My life was asunder. Now, When I started to heal, Actually work with qualified experts, Osteopaths, Body workers, Shamans, Healers, The osteopaths, The body workers, Really showed me something. I started to heal my childhood stuff, All my hypervigilance, All my high anxiety, All my habituation without knowing it. And I remember very vividly in 2017, I came back from a session. And I felt weird. It felt weird. I felt shocked. It was very bewildering. And I did not know what was going on. I had to, In fact, Call the lady. She didn't answer because very formal practitioner and very busy lady, God bless her. When I saw her the next time, I explained my symptoms. I said, That was very weird. I had so much come out of me, So much release, And it was very weird. I don't know how else I can relay it to you. I started to unpack for myself. I started to unpack for myself. Wait a second. If I have been conditioned, If I have been habituated to a go, Go, Go, Go, Go mentality, Then coherence, This entrainment experiment, Is not present in my biofield. It's certainly not present in my monkey mind, My chaotic mind. My emotions were a mess. I'd lost my brother, My career, Everything was in, I was chaotic here. It certainly wasn't chaos and disease in my body. And definitely in my energy field because I would have weird dreams and I felt like a nightmare. So I had to come to learn, In hindsight, That to actually practice being calm, To relax, To be still, To enter deeper and deeper states of coherence, These peaceful states we're speaking to and about and striving to do today. They went against and juxtaposed my very nature, And I shouldn't say nature, My nurture, My conditioning, My upbringing. And again, Everybody's gonna be different on this spectrum. I'm not saying everybody, You're all in denial. No, I am gonna say there's gonna be various levels of denial. And I would say those of us that say they're calm, Can you go calmer, Right? Calm-ish, Can you go calmer? And do you have any resistance? Are you actually comfortable going into that much stillness? Into that much coherence. Because we're already seeing with Chandra, As Zayn did. Stuff up. You will be faced with when you go from go, Go, Go to slow, Slow, Slow. It is a mind trip. And if we're habituated to chronic distress, Chronic dissonance, Chronic chaos, Are you comfortable with calm? The very work we're about to do today, Acceptance is a beautiful thing because if you're not in calm and you're in chaos, Spoiler alert. You've chosen to be in chaos. You've chosen to be in discord and incoherence. And so therefore, If you're still in it, Obviously if you're here now, You have an interest of getting out of it. Further getting out of it, Wherever you're at in your journey. Point being, Still, We have to be honest with ourselves. And that's something that I wish I had somebody who cared enough to say Haas. Haas, I get it. Haas, Why can't you stop? Why can't you still? Haas, Why can't you be? Why can't you be? What's in the way, Haas? What emotions do you have stored, Haas? What old thoughts and beliefs do you have stored, Haas? What have your cellular memories stored, Haas, That you actually don't want to admit to yourself? And you've conned yourself, Haas. You've convinced yourself of something that is not true. Okay, So calm is coherence. It's where the HRV or the vagal tone, However you want to measure it, The energy is in a wave, It's flow, Manya said flow, We've had various words or synonyms for it, And you're in your natural state organically. What keeps us out of calm is what we're gonna explore today. All right, So let's do a warmup. So wherever you're at, Get situated, Close your eyes, Preferably sit upright, Don't lay down for this. Ah, Closing our eyes, Closing our eyes. Take a few natural breaths. Through the nostrils. If you're not using your nostrils, Please do when I cover the techniques later, I'm going to go over this formally, I'm going to do a light warm up, Both to get us into a more meditative calm state. As well as to literally warm up. A few breaths through the nose using your diaphragm. There's no magic to this. Taking a moment to open. Whatever is happening in your mind, In your heart, In your body. Your energy body. With every inhale more and more allowing natural breaths, Allow yourself to center and arrive more and more. If you're new to me and you're having any trouble or if you're not new to me and you're in a more, Let's say busy state, You can use this affirmation, This command. I call all parts of me back to me now. I call all parts of me back to me now. Maybe your mind is scattered. Past or the future. Maybe your emotions are caught in the past or the future. Maybe your body is still tense or holding energies of the past or the future. Calling all parts of us back to us now, Opening and centering and arriving. Allowing yourself to arrive at your breath more and more naturally. Notice whatever is there, Don't fight it, Don't resist it. What's happening in your head right now? Really take stock, Be present with whatever's happening. Not trying to do anything. Be with everything. Your mind doing right now as you continue to open center and arrive. Be with it and breathe. What's your heart doing? Noticing your heart deeper levels. What's your body doing? Inhale through the nose. And in a moment, You have two options on your exhales. I want you to start exaggerating your exhales. You can do it one of two ways. You can either. Do an exaggerated belly sigh and expel the air with a sigh and an expel through your gut. Or you can do what we're going to learn formally. The yogis call ocean breath or ujjayi breath, Which is basically exaggerating the inhale. Through the mouth and the nose. And using more of the back of the throat. So either way on the exhale or ocean breath. And they sound the same, It's two different, One is guttural, One is ocean breath. Inhale normally, And exhale either through a sigh or ocean breath. Keep going with this. Inhale normally. Expel through the sigh or the ocean. Do another couple rounds. Inhale normally. And then expel. Either through a sigh or an exaggerated ocean breath. Ujjayi breath. And when you're ready, Open your eyes. Simple warm-up allowing our tension to dissipate a little bit more. Step into a more mindful state. If calm. Is this. And as I said, Chaos is this. Then there is some logic to what is in the way of our calm, What is creating the chaos. And I think Sandy, You're the one that said these external influences. So. If you don't know, You have four systems. Mind, Your heart, Your body, And you have an energy system, The program, The soul. So calm, When you're calm, It means everything's natural, Either temporarily or permanently. Either you're fully healed, Everything's back online, All four systems are boop, And everything is natural. Or temporarily, Whether you've done breath work or meditative practice, Gone to a retreat or come back, You may not be fully healed. You may still have some chaos or distress or dissonance. You for the most part. Or back into it. So chaos by definition is. . . Incoherent is discordant is dissonant Does this. Does this. So distortion. Block or interference. That's how I would look at it. Because calm is natural. This entrainment exercise, As I said, Is natural. So if you're in chaos, Dis-ease, Distress, Then you either have distortion, A blockage, Or an interference. So now, Those four systems, Angus and those new to me. Energy field or the soul, Which is the program, The mind as one part of the software, The mindscape, Aka the brain itself and the spine and the nervous system and the vagus nerve, Which we're going to get into. And then the heart, The hardscape and the biochemicals that are known as emotions and then the biophysical. Okay. That's the hardware, The heart, Mind, Or the software and the energy field or the soul of the program. You can go to various schools of thought and they all converge on this, This holistic understanding of our being. So what's in the way of your calm? That's what we're really going to unpack today. Is if you're in chaos, If you're caught in the crazy, If you're caught in the chaos of the flood, It's how do you get out of it. Back into coherence, Because you either have been pulled into a distortion, You have a block that then got triggered, Or you've taken on something from the external. What's in the way of my calm. You're not going to know beforehand. I can do meditation. I can go to sleep. And then I can wake up like I did today, Groggy, Because I'm finishing a spinal healing the last few months and year. And I didn't know, You never know beforehand, Oh, I'm about to have chaos happen. Oh, I'm about to get out of feeling centered and calm. We're swept away by it, Hence the bodhisattva prayer, This notion of the flood. The Maya sweeps us away. And before we know it, We find ourselves in the midst of the chaos. Aw, Man! And we gotta sail our way back. With grace. So it's all the ways we choose to get out of calm. We choose to get out of calm. And as I said, Even as an experienced teacher, It's not easy. So let's start talking about what are the ways we can get swept away by external energies, Right? Because if calm again, Putting this all together cogently, Putting the pieces together. Calm happens naturally. Science is proving this now, Right? Buddha sat and he healed himself by naturally allowing a calm state to emerge, Coherence emerged. The heart rate variability balanced out, The polyvagal system balanced out, All the flight, Freeze, Fawn, Whatever the fourth one is, All the traumas, Conditionings, Imprints, They all dissipate. Thank you. Until you choose to again engage in this thing called life, This reality construct, This matrix. And it's not easy, Right? Because to ride these waves, It can get strenuous, Tiring. These are the words now you're hearing if you're in the corporate space or, You know, You do that business work full time. Building resilience. That's what everybody's talking about these days, Emotional capacity, Resilience, You know, Developing the core capacity to be centered. And that's not easy, Especially if you've come to my teachings for two years or you've heard this elsewhere, Whether you've followed me or you're new to me, Even if you don't know this stuff, Some of you may have experienced it and this may put a light bulb for you on. Some of you are extrasensory. Some of you are HSP. Some of you actually pick up more of these cues, And that can throw you off your center even more. It can be even more difficult and destabilizing to live in a modern society, Right? So that's what the opportunity is going to be now. Let's start to break into the practical of, Okay, How do we get into chaos? How do we get swept out of it, Swept out of this natural state? Then how do we get back? First, We need to explore what gets in the way. What do we take on as a distortion, A blockage, Or an interference. So I'm going to ask you all, I'm going to go through some of this stuff and I'm going to ask you all and we're going to start to dissect it. Okay, I'll give you let me start by with some examples. First, Let me start with some examples of what am I consuming? What am I consuming? What am I entangling with? What am I inviting in? What external energy am I letting in? That's then making me become incoherent, Out of chaos, Out of calm, Into chaos again, Back into the flood. I was on my beach of calm, Swept back into the flood. Okay? So, For instance, You date a toxic person, Somebody you know is toxic. I had one of those, God bless her. Literally, We met through a networking group. Everybody said, Whoa, She has a lot of stuff going on, A lot of toxicity. And I took that on. Guess what happened in my life? I literally had teachers, Very advanced teachers that were masters in a course in miracles, Reiki practitioners, MFD. One lady had hundreds of trainings, You name it, Family counseling. And she said to me, She said, What have you done? You've like taken on her stuff. Or we take on drama, The letters TV, Or we take on media, Or lower vibrational entertainment. All right, So let's take a moment to pause and start to look at, Okay, If calm is natural, Chaos is something is in the way of my natural calm, What have I taken in? It's a breaching of your hull. It's another analogy, Right? If you ever see like the Titanic movie or any ship analogies, You've let something come in. In fact, One of my teachers, I have Yogananda's book right here by my Mesa. There's a very famous quote by Yogananda that is, What are you allowing in? What holes have you made in your psyche? And there's another name for that is integrity, When your integrity is intact. So anybody here, Any toxic people, Any chaotic people, Any people with drama? Is that you? Is that where the chaos is? It doesn't mean we blame. Let me pause here. Really big disclaimer. It's not blaming anybody, Not vilifying anybody. I'm showing you. What we're about to unpack is personal responsibility, Understanding, Okay, If this is natural, What am I taking on? What's come into my ship that's making me lead? So let me start with that disclaimer. So if it's somebody that's, Have you chosen somebody to be around that has incoherence? Somebody that's incoherent around you? Or do you watch? I don't care what it is these days, Like five corporations that own the world. You watch a lot of news, And you wonder why the heaven you are stressed the F out all the time. It doesn't mean, Again, There's a better or worse or good news, Bad news. No. There's agendas out there. Are we taking it in through people? Are we taking it in through media? Are we consuming it through lower vibrational food even? It can get even that nutty. Let's say, Haas, I live in a very wildernessy part of the UK. I'm in the Midlands. I have nobody around me. I live in a log cabin. OK, Cool. What do you eat? Do you eat processed food? Where's the source of the food? Did the person who made your food, Even if it's not processed, Are they somebody who's high stress? Because then the energy quantum physics is now showing us can get imbued in the food. Code. So the question is, What am I consuming, Entangling with, Or inviting in? Variations of, What have I taken on? This is your life, Folks. This is your life. The influences you allow in, What you get hooked into, What you allow in, Then subterfuges. It then eats up our energy field and then we wonder what the heaven is going on. And if you're then stuck in chaos, Then this is another, Let's go a little bit more advanced with this. Then you create from the field of energy that you are, Your state of vibration. So then this really relates to also everything we're manifesting, Which Manya has helped me a lot with this. Manya has helped me so much with this, Right? Because even if you have a little chaos, A little incoherence, And you create something, You're going to have that energy infused in your manifestation. So anytime you birth something new, You've got to birth it from a calm state or else it will erode. And that's what happened to so much of our life. So if you're more advanced, You're a teacher yourself and you're Mostly calm. You may wanna get, It doesn't mean you're gonna be perfect and calm all the time. I'm not calm. It means you wanna get rid of the things that are unnatural. It doesn't mean anything's right or wrong. It means each person, Each of you is going to have to do this, Let's say analysis that we're starting to do with, Am I comfortable with calm? Now we're getting into, What have I been swept up by? What have I taken on? What have I entangled? What have I drank in? What have I invited in? What have I consumed? And then I'm showing you this advanced calculus of how this relates to manifestation and your very way of being, Trying to get stuff off the ground. Yeah, I know some of you are very much stuck in a loop. Well, You may want to finish getting this chaos stuff out of your system. The discordant, The energies, And practice having honest conversations with yourself. Am I really as clear as I want to be and think I am? Or am I convincing myself? Manifestations are still diluted or chaotic or So I'm telling you that chaos relates to the 3D, To the practical, To making money, Making empires, Building a spiritual entrepreneur business. So this stuff is not only esoteric, It's not only peace of mind. If you're a New Earth leader, Which is part of who I'm here to activate, Those that are here rising up, Doing this work to really set up what will be the New Earth, These systems and ways of being, Then guess what? You're here for a reason and that's what I had to learn. It's very Difficult medicine to swallow because it challenges everything the ego wants to do Which takes us back to go go go go and to go from go go go go to slow slow slow slow And that's what we're doing really slowing down. What am I what am I taking on? I'm really comfortable with calm if I'm not calm. These are radical responsibility radical Transparency words that I like to invoke of what this process really is science is really having a, Sorry for the crass analogy, An intellectual hard-on for, Oh my god, The role of the nervous system, And the vagus nerve in particular, And breath, Oh my god, Look at what it does to the brain waves in these experiments. And here we were with Buddha, As I said. Jesus going missing for many years, You know, Did you ever notice all these prophets? They disappear in their history and then they come back at old age and they're all suddenly all zenned and in calm. My personal theory is they leave, They leave, And then they come back home. They get rid of their chaos. They do the inner work that I teach so much on this platform and on these other platforms and et cetera, Bringing out these teachings. So the role of the nervous system, I already teed this up, And the breath is really key, Really key. So let's start with centering through the breath, Centering through the breath to modulate. What does modulate mean? That means to change the volume or frequency of, To take the energy and modulate. Congratulated. So there's two ways that we started to see it. Time Magazine has already said the Sky Method, Which is really Sri Sri Ravi Shankar, Which is really Kriya Yoga, Ancient pranayama and breath work brought in to a very modern setting through Art of Living and Time Magazine picked it up. And a lot of their teachings is based on sighing and different ways of expelling the air. So that it activates. The nervous system specifically the polyvagal system and ben is addressing you know not only the functional this that i was talking about now when we start to understand Beyond extreme functional problems, Even if everything biologically is okay, You can still be effed up in chaos. And that was me. My brother took my blood work, Everything was a-okay, Only my body was still eating itself in necrosis. I still had arrhythmia. So what the heck is going on? My theory is. . . I had energetic stuff, Not the topic of today per se. I also didn't have modulated and coherent breath. I was a mouth breather for up until 2012, 2010, When I did Vipassana, 2008, 2010. I started to learn proper nose breathing and diaphragmic breathing. This is beyond that now. This is now realizing a couple of tips, Practical takeaways. Number one, Longer exhale, Longer exhale than inhale, Longer exhale than inhale. Cheat sheets. Now this is a cheat sheet time, Right? Doesn't mean we're going to cheat. It's hacks. And I don't like that word because it's implies a shortcut. It's not because by all means, This is going to be hard to do at first, These types of breath work and modulate your nervous system through the breath. And you'll start to realize, Oh wow. When I do longer exhales and I down regulate, That's the word down, Regulate the nervous system. Feel really weird or oh my god so much stuff I cry so much or I throw up or what that's that's that oh my god there's so much there that needs to come out that's in the way of these systems so longer excel to down regulate then they The latest research, Andrew Huberman and some of these others are picking it out out of Stanford, Is they went even simpler. Nestor, Somebody did a book called Breath, So I'm dropping tidbits. You can take notes if you want. You can ask questions. So this research started to come out like a flurry the last 10 years, Right? Everybody's hearing about breathwork everywhere. And then recently, They realized something really simple. Longer exhale on the other thing, Sigh, Only do it this way, Which technically is straw breath if you're a yogic trained in yogic breathing. So you're going to do this, You're going to So it's a combination of ocean breath. So what's ocean breath, Haas? You're going to use the back of your throat to inhale and exhale. And those of you that start to do this more and more will notice that the breath starts to pass over. The esophageal lining and the vagus nerve and the spine. It literally starts to massage. So when you sigh like that, And you close your mouth like this, Whether you do Ojai breath or not. So longer exhale to down regulate, Or you can sigh like this. They started to realize, Holy cow, You can do box breath. You can do all sorts of fancy breathing. If you're new to this, Don't worry. And this works as effective as all these fancy types of breathwork. What gives? You're massaging the vagus nerve. You're allowing your natural nervous system settings to come back online. Your natural calm coherence, Your brain activity, Your heart, All of this starts to soothe. I started to notice the biophysical, This is enteros, This is then when you do this, You develop capacity, Resilience, And interoception, Deeper awareness, Deeper mastery. And I started to notice, Oh, When I'm in calm, My brain, And each of you is gonna have different biophysical sensations for when you practice and apply these tips in terms of regulating your nervous system and stepping into states of calm. When I do this, I have certain sensations that happen. So now I can, I don't need the device. I can go, Oh yeah, I don't feel calm right now. Or what does calm feel like for us? His mind feels like it's in his body. I can feel my body. So I have a map now for myself. I have cues. How many people are at that level? And it's OK if you're not. I wasn't there not too long ago. So I'm curious, In terms of self-awareness, How many people can actually say, Do you actually know what it feels like biophysically in your body to be calm? Well, If you don't, One way to do it is do the techniques that I'm espousing now. Do a longer exhale for a few minutes while you're sitting here. So count it, Five. On the exhale, Maybe three inhales. So shorter inhales and see what happens. Or do the exaggerated exhale or the straw method, The sigh through the straw with the Ujjayi breath. And start to take stock. What does calm feel like in my body? Now your normal settings are going to be then the converse, They're going to be chaos, What I would call chaos, When you're in the game. Incoherence. So how many people here tell me what it feels like to you? Short to describe. I'm curious. This is as part of an experiment for me. A calm means you've been, You've calmed. Something happened that. . . Oh man, I did it again. I went into the flood. Oh, No. How do I modulate the breath? That's where we're at. Modulate the breath, Sighing. You can do longer exhale to keep it simple to downregulate. Ocean breath to review is using the back of the throat. It goes against using your nose to breathe, Which is the modern wisdom everybody's being told to do. This goes against that. You're basically going to use the back of the throat. Hence why it's ocean breath. It sounds like the ocean. It's like an ocean, Right? So that's another variation of the breath. You can take these, Piece them together, And play with them. So then you get back in center. So somatic awareness is another word that is thrown around a lot That's what you're gonna develop if you do this type of stuff. You're gonna basically be able to release and know Okay, This isn't mine. I need to let this go etc. Etc. Alright, I'm gonna walk you through it Then we're gonna do it together. You can literally do this for as long as you want. There's no Ending or beginning. It's literally a method of 1, 2, 3, 4 to get into this state. And then you need to do it as long as you feel you need it. Okay, So step one, Centering in the body and the breath. So you want to literally start by hands on torso. Wait, Haas, Is this why many of your meditations and recordings, You do this? Correct. There's a lot of practitioners out there that do trauma work, Somatosensory awareness, Trauma healing, Nervous system engineering, Stuff like that. And they're all converging on, We run away from the body. So number one, Hands on heart and stomach centering in the body and the breath. Very simple. You would think we should all be doing that naturally. Again, If that were the case, The whole world would naturally be in a calm state. Number two, Steady diaphragmic breaths. What is the diaphragm? You're using your gut, Your lower lungs. This little muscle here is the diaphragm, And it's stuck, Which is why many of us can't deep breathe, Which is why many of us have polyvagal issues. They correlate. The abdomen's health correlates to polyvagal health. So hand on heart. Nose. So stomach comes out, Inhale. Exhale contraction towards the spine. And then step three. Embodied affirmations. There are certain affirmations that are commands that take us back. Number one, This is me. I am safe. So hands on heart, Center in breath, Step two. Diaphragmatic breathing consistently. If you're really stressed out, Really chaotic, Really in crisis, Instead of using the nose, You do ocean breath or the sign. That's the extra if you need to expel any extra chaos or stress or dissonance or distress. So again, Center in the body, Hands on heart and breath. Number two, Diaphragmatic breathing. If you need extra, You can do the exhales or the ujjayi breath. Number three, This is me, Embodied out, This is me, I am safe. Literally, We need these commands. The first time I did this, I've told some of you who've been in other lives have heard me say this, First time I did this, December twins are addicted to chaos, Addicted to dissonance, Addicted to hypervigilance or whatever it is, Or freeze mode. So we literally need to give ourselves permission. Hence this third step, This is me, I am safe. This is me, I am safe. You can keep going. There's no magic language beyond these first two. I add things like, So this is me, I am safe, It's okay to feel, It's okay to be here now, It's okay to feel, I am safe, This is me. You can also use for extra credit this, I call all parts of me back to me now. Some of us may be literally fragmented. Center of the breath through the anchoring of the hands. Diaphragmic breathing through the nose. If you need the extra, You do the ujjayi breath or the exhale through the sighs. Okay, Or the straw. Okay, Then we get to the embodied affirmations, Which really commands to allow you to go deeper into this state. And then lastly, You're gonna do what is known as rooting, Grounding, Or earthing. And we're gonna talk about the science in a second. I'm gonna teach this, We're gonna do it a few times. All right, So we literally then have arrived, Step one, Hands on heart. If you need to modify, You do extra with the exhales. This is me, I am safe. You can gently rub your torso. It's okay to be here now and feel like all parts of me back to me now. And then we're going to literally on the fourth step, You're going to feel yourself draining or sinking your chi. You're going to drain all the way down. Another name for this is body scan. I literally want you to visualize your energy draining beyond a simple body scan, Draining all the way down. As you're doing all this, You're going to step forward, Drain all the way down out of your feet. Much like you're the visualizing you're in a shower and the gunk is coming out of your feet into the drain. I literally want you to go that far visualizing the energy coming out of you, Grounding it, Sinking your chi going all the way down and then seeing anything that's ready to sink out through your feet, Okay? So let's do this together. One, Two, Three, Four. Four step process to really embody calm and really get into a deeper state of coherence. So center, Hands on heart and torso and stomach. Arriving, Breathing diaphragmic. Again, If you need to let go and you're in a really hypervigilant or crisis state or chaos state or the straw or the ujjayi breath. This is me, I'm safe. I call parts of me back to me now. It's okay to feel. As I'm doing all that, I'm going to continue to breathe. I'm going to continue to feel my presence. I'm going to continue to give affirmations. And then I'm going to then add step four. I'm going to drain. This takes more practice. If you're new to any of this, This fourth one will be a little bit harder. So maybe visualize it like draining down all the energy, Draining down all the way out of your feet into the earth. And do this for a few moments. As long as you need. Again, The deeper the breath, With the ocean breath or the straw breath, That massages the vagus nerve, Physically massages it, Which really heightens the relaxation response. This is me. I'm safe. I call parts of me back to me now. It's okay to be here now. I'm safe. And sinking the chi. Grounding into the earth, Letting it all go down. Into the earth whenever you need to release. This is steps you can take to get into the cycle and you start to then keep going. As long as you need. Again, You add more on it as long as you need. So this last part of bringing the energy down and earthing is twofold. Number one, It actually allows us to what I call sink the cheat and drain it. And number two, There is science that is literally out there on what earthing and grounding does. Earthing in and of itself is definition of that means to stand on the earth barefoot or connect to the earth in a very direct way. Grounding is a step before that. That means to actually bring your energy down into your body. You. With earthing, There's actual scientific studies that it releases blood, It alleviates blood pressure. It brings coherence to the cells. I mean, On a biophysical level. So. This four-step technique. You're in really bad state, Go stand on grass and do it. And then when you get to that state of releasing into the earth, Tell me how that feels. It's gonna be more mmph. Another thing that is a tool or a tip is lavender oil. Okay, When you're in chaos, You need in a energy, You know, You need things to bring your your mechanics, Your engineering, Your meat suit back in. We've talked about the vagus nerve and the heart and the mind. Well, Lavender does a number on calming us down. It's a good oil for sleep. So lavender or grounding oils. Oftentimes when we're in chaos or crisis or not calm, We're not grounded. We're not embodied. We're disassociated. We're in fight or flight or freeze or fawn. And so lavender or grounding oils, Where do you put them, Haas? Put it at the bottom of your feet, Ironically, The bottom of your feet, Okay? One of the things that dropped in, And I didn't think I was going to talk about this a few days ago, This really was important for me on my journey. Some of us are pissed off. Some of us are enraged. Some of us are agitated. Some of us need to learn healthy expressions of anger or healthy ways of blowing off steam. I was one of them. Sometimes the storm is within, Right? We talked about the analogy of chaos being like a storm. So learning healthy expressions of anger and how to kinetically, Here's the wording, Kinetically released stored energy. Kinetically released stored energy. And boys and girls, This was huge for me. I had a disassociation problem, A rage problem, And I didn't want to own it. What the heaven do I do if my internal system, Right, Here's your body, And it has all this anger and chaos and injustice! Sorry to yell, That's how it feels for me when I feel into some of your fields. There's injustice happening! And then we get pulled back to that We get pulled back into the storm. Aw, Man! So sometimes it's important to honor the stuff from within that needs to be released, Garbage in, Garbage out. So here's a couple of things that have helped me. Okay, Number one, We've already done it, Shake it off. Literally, I call it the dragon dance. I literally will go outside into the park and I'll start and I'll look like a freaking weirdo. I don't care anymore. It makes me feel good. I shake it off. That's the light. That's like if it's only light anger or rage or light kinetic energy that needs to be released, Right? Agitation, Angst. Punching bag ladies and gentlemen. I am NOT a violent person. I have done martial arts and fighting. I don't fight I've been trained in fighting and all I am more of a soft martial arts guy what I will say is if you can't buy a punching bag gab your pillow make sure it's not the same pillow you're gonna sleep on as you don't want that energy in the pillow and And actually let your energy out folks. I bought one it helped me. I got rid of it eventually It really did help me blow off steam number three primal screaming primal screaming Some of you may have heard of this. Other teachers do it, And probably not on this platform. When you have really extreme energy, You need to release. Now, You don't actually have to say anything. Did you know this? This is going to trip you out on primal screaming if you mimic it. So let's all do this together. How many people here are pissed? If you're pissed, Upset, Rage, Agitation, And you have that, Let's do it together. Literally, You don't have to make any noise. And the scientists have researched, Oh my god, It has the same impact. So let's do it together. Ready? All you're going to do, You're going to literally pretend you're screaming. No noise, Ready? Ah! See, I let some of it out. At the end, That was vocal. I literally could feel it, Like a dragon breath coming out of me, Right? Try that, See how that feels. Do that, See how that feels. And then lastly, All. Let's say DEF CON 5. Nuclear rage. I'll write an angry letter and then I'll burn it ritualistically. I will literally, Literally write. Piece of, You die. And then I'll go burn it and I'll ritualistically with the intention of alchemizing what needs to be alchemized. For now, Put your oxygen mask on and make sure you're taking care of yourself and getting yourself out of the calm. All right. Lots of love and blessings to everybody.