Mind-Body Connection Session: A Journey Through Anger

Discover the transformative power of mind-body connection in this recording of our live event. Explore and release anger from your mind and body through guided techniques. Connect with your inner world, learn effective coping mechanisms, and cultivate inner peace and lasting wellbeing. Gain a deeper understanding of anger and its impact on your life. By the end of this session, you'll feel empowered and equipped to navigate anger mindfully and create a more peaceful and fulfilling life.

Prepare a pillow and lots of water for this practice. And allow yourself to take this time and be fully present with yourself. Feel the connection with 125 people practicing together during this live session.
Share your experience while or after practicing this session. I truly appreciate your feedback.

Explore more mind-body connection practices, meditations, and the ‘Build Mind-Body Connection’ course in my profile. Follow my page to participate in future live mind-body connection sessions!

Transcript

Hello,

Good evening,

Good morning,

Good afternoon,

Depending on where you are,

Guys.

Welcome to our space today.

I'm hosting a MindBodyConnection session to work with anger.

That's a very particular topic,

I would say,

And I'm sure that many,

Many of us can benefit from that,

And I hope it is and will be of your interest.

As you might have already read the description of this event,

That we will try to connect with the anger inside,

We will try to work with it,

Probably to move it and release from our bodies,

From minds,

And of course,

The emotional body.

And this session will take about an hour,

Probably a little bit longer,

Depending on how we go.

There is no rush.

You can definitely come back to this recording and you can practice it any time from any part of this event.

Also,

I would like to remind all of you guys that it is not a substitute for therapy if you feel that anger is something that really disturbs you.

Probably consider working with a specialist,

With a therapist.

And today I want to create a safe space for all of us to discuss the topic of anger,

The MindBodyConnection,

Our relationships with anger.

You guys can ask any related questions.

And let me tell you the structure of our event.

So in the beginning,

We will cover the moments of the relationship with anger,

Of how anger can influence us,

Our daily lives,

Our bodies,

Our health,

Which is extremely important to know.

And the second part will be working with the body itself.

So we will have a meditation,

Then some somatic movements to identify where anger is storing the body to release it.

We will have a short breathwork practice also to solidify the experience and to shift our state and perhaps our perspective.

And at the end,

There will be again the part of a discussion where you guys can share your experiences,

Ask any questions and just share what the session has been for you.

Well,

In the beginning,

Of course,

I would like to thank InsightTimer for providing this space for all of us.

And I have been using InsightTimer myself for already more than eight years.

I love the platform.

I'm teaching here for three years and you guys can discover all of my psychosomatic meditations to work with the emotions and body,

MindBodyConnection sessions and also my courses.

So please,

Guys,

Subscribe and stay tuned for similar events in the future.

And well,

Let's move to the first part of our session.

And please,

Guys,

Tell me what is your relationship with anger,

Whatever it can mean to you,

However you would express it with the words.

Please,

Guys,

Let me know.

So it will be a good start for us to start the discussion and to know where I should put emphasis during our session today.

So once again,

How is your relationship with anger or maybe how do you feel anger or what place takes anger in your life?

So please,

Guys,

Feel free to share,

To participate.

I also am very happy to connect.

And a big,

Very important reminder,

Please,

Guys,

Drink lots of water during our session and especially afterwards.

It's really important.

Water does magic when especially having MindBodyConnection practices.

Eliza,

I'm trying to forgive,

To release anger.

Well,

That's a really good,

Good way to release anger.

Absolutely.

And it will work not only with our emotional body,

But also the physical one.

That's excellent.

Thanks for sharing it.

Barbara,

I have just found out I have anger in me.

Have been surprised in it for years.

Wow.

First of all,

Congratulations.

It is a big,

A great step.

It is amazing that you found it and it means that you can work with it,

That you recognize it and try to take it.

Just a general recommendation for all of you guys,

Just try to take anger as a good sign,

Because anger is our friend.

As any other comfortable or uncomfortable emotion,

It just shows us what is wrong at the present moment or what doesn't suit us.

We feel anger when somebody tries to push our boundaries and anger is a good sign.

It's our friend.

It tries to protect us.

And yes,

Barbara,

I'm very happy for you that you found out.

And many of us and me,

Including for a lot of years until maybe four years ago,

I was surprised in anger so much.

And I realized when I started working with it,

That I was spending,

Just wasting so much energy to suppress anger,

To just look away,

Just forget that it exists,

Not feel it,

To numb the parts of my body,

Literally not to feel anger that was just stored inside of me.

Well,

So that is a path to liberation.

That is great.

Eliza,

Hello,

By the way,

Forgot to say that.

Yeah.

Hi,

All of you guys.

Sure.

Barbara,

Thank you.

This is huge for me.

You are very,

Very welcome.

Yes.

Once again,

I'm happy.

I'm happy for you.

And that's great that you guys are here,

That you realize that it is important for you to work with anger and maybe it is one of the biggest steps for you and the way to become free,

Yeah,

To become not only free,

But closer to who you truly are,

Closer to discovering what you really like,

Dislike,

What suits you,

What doesn't suit you,

How you want to behave,

How you want to live and so on.

It is just the beginning of a beautiful way.

Eliza,

Barbara,

I can relate.

I thought suppressing my feelings was what I needed to do,

But it made me ill.

Yeah,

That's a good moment,

Right?

As a psychosomatic specialist,

Oh,

I forgot to introduce myself,

Right?

I'm a psychosomatic specialist and mind-body connection coach and meditation teacher,

And I truly know how our emotions can influence our body,

Can cause health conditions,

Diseases,

And so on,

And vice versa,

How our bodies can influence our emotional states and mental states,

Certainly,

Because brain,

Our mentality plays a huge role in this process as well.

And sometimes I would say it is probably,

It was important to suppress anger,

To just sort of swallow whatever was disturbing us in order to protect ourselves.

It is one of the defending mechanisms of our psyche,

Of our body as well,

That is in our bones,

In our genes,

So please guys,

Do not blame yourselves for acting or not acting a certain way in the past.

I'm sure that we all did,

And you guys did the best that you could,

Right?

It was important back then.

And Eliza,

The comment from you,

I didn't recognize that it needed to be dealt with and create boundaries with people who were causing so much distrust,

But I also have unhealed trauma,

Which I'm working on.

Yeah,

That's great.

That's really beautiful.

I love seeing and knowing that people are changing their lives and we are all working progress in the very best sense of this phrase.

We are just living this life and trying our best,

And that's great.

I also have issues,

Well,

Sort of past traumas that I'm working on that I see my progress in.

It's very important to notice that you are doing better,

That you are becoming better.

So please guys,

Always praise yourself for your hard work.

It is,

You did hard.

Tanya,

I'm tired of the repetitive patterns of anger.

Right.

Certainly,

But it is in our power and in your power to change them if it disturbs you,

If you want something different.

Okay.

Eliza,

I guess this is how I should pronounce that.

Okay,

Sorry.

And thank you.

Suppressed to protect,

Yes,

Living in survival out of fear.

Yes,

Definitely.

I would say that the most important,

At least from my perspective in life,

Is to spot in what state you are living,

From what place you are living,

Because it defines everything,

Your choices,

Your preferences,

Your future,

And yourself as well.

Right.

So thank you guys so much for participating.

It's a very big pleasure to know you a little better.

And Eliza,

I wasn't allowed to have boundaries.

Yeah,

I totally,

Totally understand that.

Boundaries is such a delicate topic,

And I'm sure that many of us can relate to that,

Certainly.

And I'm very happy that we are here in this space,

Not only to heal ourselves,

But also by healing ourselves,

But by working on what we can deal with,

On what we can improve,

Release,

Can make our society better,

Our world better.

Because of course,

I'm sure that we all contribute to our society,

Our communities,

Whatever,

How big or little it is.

Energetically speaking,

We are all living in the same world and literally,

Of course,

As well.

So there's a huge work that we are doing here together.

I'm very proud of you guys.

And Eliza,

Yes,

It is hard to accept my past.

Right.

Sorry to hear that.

All right,

Guys.

Well,

I hope that you,

At least on the mental level,

Got connected with the topic of anger.

Let me mention a few points from the science behind this topic.

So our bodies are equipped with complex network of systems,

Such as nervous system,

Endocrine system,

Immune system,

Which are all working together.

They're all interconnected.

And of course,

Each of them plays a vital part in our life.

So they all contribute to our wellbeing.

And whether we experience chronic stress or some type of unresolved trauma or emotions like anger,

These systems can be influenced drastically and become dysregulated.

And you can imagine the consequences it can lead to.

And of course,

Anger,

If not released,

It will definitely 100%,

1000% will be stored in our bodies as anything,

Any kind of emotion or experience that is not released from the body will be stored and may lead to some diseases in the future.

So I'm curious,

Guys,

If you already know,

If you have noticed,

If you've been working with this topic or you can just tune into yourselves now,

Where do you feel anger probably?

Are there any parts of your body,

Physical or probably emotional,

Where you feel anger?

Where does it live in your body or where do you feel it the most when it arises?

Generally speaking,

Yes,

Tanya,

The comment from you,

I think my tummy.

Yes.

One of the very common areas.

Absolutely.

Elisa,

My chest.

Barbara,

I have no idea.

I think possibly my gut.

Well,

That is a good suggestion.

Yeah.

If you guys just think something,

If you suggest,

It is already in the right direction,

So do not doubt yourself or your answers.

You already know.

Yes.

So generally,

Anger can be stored,

Of course,

In our shoulders,

In our neck,

These big muscles,

And that may cause also us having a bad posture,

Sort of carrying something on our shoulders or,

Of course,

In our chest,

The same position when we are trying sort of to close ourselves from some sort of danger from the outside or suppress anger so it will not be released because it is dangerous.

Right.

It can live in the other part of our body,

Also in the digestive system.

So tummy,

Gut,

These are just right to the point.

And it can cause some digestive problems,

Certainly,

Maybe irritable bowel syndrome,

Ears cold,

Diarrhea,

And so on.

For example,

When we are also very nervous,

We can feel it in our gut as well.

And the feeling of worry is very connected to the emotion of anger.

So,

Of course,

In the chest area,

When we're speaking specifically about our heart,

It can influence our hearts immensely,

Unfortunately,

So it can increase the risk of the strokes,

Heart diseases,

Heartburn feeling,

And so on.

Also,

If we are talking about emotional symptoms,

There can be difficulty concentrating.

So,

For example,

Many teenagers cannot really study well,

Not just because they are lazy or they cannot think about one thing or finish their homework,

Simply speaking,

But just because they cannot concentrate because they need some guidance or help or self-regulation.

Right,

And I'm not saying it in the bad way that it is their fault or anything,

As none of ours as well,

Just a hint where to look at.

It can cause unreleased anger,

Some relationship problems,

Certainly,

I think all of us can imagine where it can lead to,

And in the extreme cases to substance abuse,

Such as alcohol,

Various substances,

Smoking,

And so on.

Just to numb the feelings that you have inside,

Just to look away from anger,

Just to forget what is bothering you.

Well,

That is why it is important to connect with our minds and bodies,

To understand what is going on with us inside of us,

To help ourselves,

To get in touch,

To look at anger,

Probably it will be very scary and extremely difficult.

It will require a lot of energy,

But it is all will be rewarded.

It will be.

And when you release it,

You will definitely feel the shift and it will be the path to avoid all of the problems that we just mentioned.

All right,

So that is why we are here.

I hope it serves as a motivation to continue discovering yourselves.

All right.

So for now,

Guys,

Let's move to the second part of our event.

Thank you so much for participating here.

Again,

If there are questions now or later,

We will have a time for that.

Barbara feels like it takes a lot of energy to suppress it too.

Absolutely.

Right.

As I already mentioned,

We do not even realize that how much it takes us to look away from a problem,

In this case anger,

And it can cause a feeling of lethargy,

Laziness,

Indifference.

We may lose desire to live or the meaning of life in some extreme cases can lead to depression.

And all because of not being in touch with our feelings and emotions.

That is true.

Thank you guys for your hearts.

And yes,

I would like you guys to set an intention for our today's movement and breathwork practice for working with anger.

You may already close your eyes and think of an intention you want to set for yourself,

It should be positive.

It should be something meaningful to you and related to our topic.

It shouldn't be anything big.

It can be something small and probably very personal to yourself.

Something that maybe other people do not understand and they don't have to.

So find this intention and feel it,

Feel it with your body.

How it makes you feel,

How you experience it physically,

Mentally,

Emotionally.

And if you feel like it,

You guys can share your intention here.

I'm sure it will be a big support for all of us.

As for me,

My intention for today will be to,

To speak up for myself more or always,

I would say,

To speak up for myself always,

Yeah,

I've been working with the topic of anger very closely the last couple of weeks and there are big shifts,

I had a session for myself today as well,

And anger came up there too.

So I'm also,

Also learning to release stored anger from my body.

Excellent.

Thank you for sharing that.

At least my intention is to continue to strengthen my boundaries to lessen any anger,

To lessen any anger.

Great,

Great.

It took me two or three times to read it again.

Very beautiful reading.

Perfect.

And not only believe guys,

But know that these intentions will be realized.

Well,

For now,

You guys may prepare some pillows,

We have some pillows that we will be using later during the practice,

You may prepare a yoga mat,

Which I also have behind me and make sure that for the next 30 to 40 minutes,

No one will disturb you so you can fully immerse yourself into the here and now moment.

You may sit comfortably,

Whether on a chair or on the floor,

Just look around yourself and notice any details that come to your sight in your room,

In your space.

And you may name them in your head one by one,

Trying to arrange them in your head one by one,

Trying to arrive in the place where you are in,

To settle into the present moment,

To calm down your mind,

To find yourself in this safety.

Try to look behind yourself,

Below yourself,

Look at your body,

Your posture,

And intentionally realize that you are in this space.

Look up to create,

To realize the volume of the space around you.

And that it is everywhere around,

Feel how the ground supports you,

Whether your feet are on the floor or you're sitting right on the floor,

And try to relax your body a little bit more and notice that the ground still supports you at any given moment.

If you haven't done so already,

You may close your eyes and tune inside.

Take a deep breath into your belly,

Chest,

And your head and release through your open mouth.

And let's repeat it one more time.

Let's repeat it one more time,

Deep breath in,

And out.

You might do it with a sigh.

And for this time together,

Let yourself just be you and experience whatever comes up.

It is safe for you,

For your body.

Take it as a little experiment,

Add a little curiosity into the process.

And there is no place for judgment,

Worries,

And even expectations here.

So let them go.

And gently scan your body,

Starting from the top of your head,

And just notice what is present in each part of your body,

Whether these are some thoughts,

Whether these are some thoughts,

Sensations,

Movements,

Or even emotions.

Go slowly from the top of your head down to your jaw and neck,

Throat,

Shoulders,

Arms,

And hands,

Your upper back,

Chest area,

Middle back and solar plexus,

Lower back and belly.

Pelvic floor,

Hips,

Lower legs and feet.

And you may brush with your attention your whole body again as quickly or as slowly as you want to go.

And this time,

Notice any areas of tension that is present now in your body.

Just physical tension.

Do not analyze it,

Do not create or remember any stories that may be related.

It doesn't matter now.

Just simply notice the physical tension.

And take a deep breath in and slowly release it through your mouth.

Notice your breath and without changing or controlling it,

Simply observe your breathing pattern as it is in this moment.

Are your breaths shallow,

Rapid,

Or held?

And you may take a bit deeper breath in through the nose and release it.

Good.

Notice your heart rate.

Notice your heart rate.

You may put your hand on your heart and connect to your heartbeat.

Does it feel pounding or racing?

Whatever it is,

Whatever sensations you have in that area,

Just let them be.

Just let them be.

And take a deep breath in and out.

And you may put another hand onto your belly,

Your stomach,

And notice any sensations present there.

Maybe there are butterflies,

Some knots,

Feeling of comfort or discomfort.

Just let it be.

You are a loving observer.

And take another deep breath in and out.

And let it go.

And you may put one hand over your chest and start making these circular movements,

Sort of to pet your chest area,

To soothe it a little bit.

You may do the same with your stomach.

And just breathe.

Just be here and feel the warmth of your hands.

Whether this movement brings you any sense of comfort or calm.

You may also brush off your shoulders or of your head.

Listen to your body and do what it wants to feel now.

We are trying to establish the mind-body connection right now and the sense of trust.

So during our session,

Our bodies can open up a little bit more and can show us what we need to see and to notice.

And once again,

You may even repeat it in your head or out loud.

I'm saying,

All is good,

Or whatever affirmation comes to your mind at this moment.

Well,

And for now,

We will be moving to our movement part.

So please,

Guys,

Also try just to connect yourself without any expectations,

Without the desire to change anything,

To make yourself better or whatever it can be.

Accept what is,

Accept yourself here.

Give yourself this loving,

Caring attention.

We are here just for ourselves.

And it is a gift that you are giving yourself now.

It is priceless.

And once again,

Whatever will come up,

Realize that you are here and now.

You are safe.

You are in control.

If something uncomfortable comes up,

You can simply stand firmly on your both feet and ground yourself in the present moment.

You may stop any movement at any moment.

You can come back.

You can stop all practice.

You may leave our room if it is what will be needed for you.

Once again,

You will be able to see the recording later.

So don't worry about that.

Well,

And for now,

I will go to my yoga mat.

You guys will see me a little bit smaller.

And put your feet firmly onto the ground.

Feet firmly onto the ground.

Your legs wide open.

And you might start to sway from side to side.

Add some movement into any body parts that may want it.

You may exhale with a sigh.

And if you are still feeling a little bit lost,

If you are not sure of what your body wants,

Just move around your room,

Around the space where you are in,

Looking around and tuning into the sensations in your body.

And especially at this moment,

Pay attention to the sensations in your feet.

How firmly they touch the ground.

How supportive the floor is.

And maybe you want to stretch a little bit.

Or bend.

Whatever it may be for you now.

Just explore what is.

And what your body tells you it wants to experience.

And remembering that you are safe now.

You may think of a situation in the past where you felt anger.

Do not force any memories.

Just let them come up to you.

It may be some recent event.

It may be something from the very deep past from your childhood.

Maybe the situation where you felt intense anger or just some kind of irritation.

Whatever you want and you are ready to experience now,

Just let it come.

Once again,

It already happened.

It is the past and we are here just to work with emotions and sensations.

In this case,

Our anger is our friend.

It will help us to break free.

And when being immersed in your mind in that situation,

Where do you experience anger in your body now?

It may be a completely different part of your body.

Nothing that you have thought of earlier.

Tap into that part of your body.

You may touch it with your hands.

Breathe into that part.

And you may even visualize this feeling of anger,

This emotion that is inside of you as an object.

Try to see its color,

Its shape.

Maybe it has a smell,

Any sort of texture.

What is the size of it?

What is the size of it?

Notice the details of this anger.

You may give it a name,

Any kind of word,

Maybe name.

Whatever it is,

However you feel.

And take a deep breath in.

And with an exhale,

Distribute this feeling all over your body to all of the parts of your body.

Remember it is safe for you.

It is a little experiment.

Add some curiosity and notice what changes.

How all the parts of your body start to feel,

What happens to this feeling of anger,

What it does inside of you.

And you may still have this feeling of anger all over your body and probably this is how you would like to work to continue our movement practice.

Or if it probably feels too much or too uncomfortable,

If you want to try something different,

Try to take this object,

Object that represents anger for you,

And put it outside of your body,

Sort of next to you somewhere,

On a table,

On the floor,

On the mat next to you so it will be outside of your body.

And this is another way of working with anger.

So whichever way you guys prefer for yourself today is perfect.

And for now,

Let's try to intensify the physical sensations,

Not the emotional ones,

Not the mental ones in our bodies of anger.

So clench your fists,

Tense your arms and shoulders,

And put them up as tightly as you can.

Hold it,

Hold it,

And feel what it does to your body.

And now,

Release it with a sigh.

You may shake your arms now.

You may just let them sway from side to side.

And see how the energy,

The sensations move in your arms now,

In your shoulders,

In your neck.

And now let's repeat it.

Tense your face,

Your lower arms,

Wrists,

Elbows,

Upper arms,

Your shoulders,

Your neck.

Feel like you're probably a stone.

A stone.

Hold it till it feels right,

And relax in one moment.

Give yourself some rest.

Move your fingers,

Shake your arms a little bit,

And you may notice that your body probably takes now a little bit more space.

Or your arms want to go a little bit wider or higher.

Whatever changes,

Let your body experience it.

And let's do it one more time.

Let's do it one more time.

You may do it some other way as it feels right for you.

Tense the muscles of probably your whole upper body,

Your stomach,

Solar plexus,

Chest area,

All your back.

Hold it somewhere on top.

Add a little bit more tension.

You may envision your anger and release.

You may scream,

You may sigh,

You may make any noise you want.

You are free,

And you are allowed to do that.

You have the right to express yourself.

So let at least your upper body part be free in this moment after this tension.

So let's release a little bit more circular movements of your shoulders.

You may tap your chest area.

You may add some sound while tapping.

It will help you release sensations from your heart and chest area.

For example,

Sound A.

And while doing that,

Try to relax your neck.

And maybe you will notice how your voice lowers a little bit.

Follow.

You may also tap your shoulders gently,

But with some force.

Your neck.

Just to welcome new sensations into the upper part of your body.

And in the next movement,

Let's work with the lower part of our body.

So I hope you guys can see me well enough.

We will be working with our legs and feet.

And I think the easiest expression of anger is that a lot of kids,

We can notice it in kids' behavior.

They are doing it so easily and naturally.

And for some reason,

We adults do not probably allow ourselves to do so.

Or we don't even get an idea that why not to express my anger this way.

Let's stomp our feet.

And you may start with just some small movements.

Try to keep your legs at least hip-width apart.

And tune into the sensations in your feet and lower legs and upper legs that are caused by this vibration from stomping the floor.

And you may see your anger object somewhere in the room,

Or you may feel it tune into this feeling in your body again.

And let it drop down to your legs and feet.

And release it.

Release it to the ground.

And know that our planet will ecologically transform it.

It will be happy to accept whatever you're experiencing.

So let it go and let it flow down through your feet.

And also,

Guys,

I encourage you to practice barefoot if it is possible for you.

So I'm now not wearing any socks either.

And just it helps to connect to the ground more,

To get more sensations through your feet.

They are very,

Very sensitive.

Even though they carry a lot of weight,

Literally,

Physical,

And,

Of course,

Emotional,

All of our experiences,

But they are still very,

Very sensitive.

And if we hold a lot of tension in our feet,

In our legs,

It all builds up in our pelvic floor area,

Which we can understand what it can lead to.

And the pelvic floor,

The stomach area,

Tension will cause headaches and migraines.

So if you guys are suffering from any of these related conditions,

So please also let it go.

You may continue stomping and allow yourself to be a little bit more loud.

So you may also apply more strength into each or onto each of your foot.

And you may add any sound.

And I feel that I want also to release something from my arms.

So why not to do it together?

I love it.

If you guys want to jump or maybe run all over your place,

You are free to do so.

Do not think.

Just do not think.

And let yourself be that kid who is free.

Let yourself remember that experience.

Or if you can't remember that,

Just imagine it.

And you have the right to experience it now.

Once again,

I would like to remind you guys to take some water,

A few sips.

Do not forget to drink during session and after the session.

And now we will be moving to pillow work.

I think it is my favorite part.

If you don't have a pillow,

You may also use anything soft.

Please be careful so it will not hurt you.

Maybe a stuffed toy or perhaps your sweater.

Anything that comes to your mind.

Anything will be handy.

And just look at the pillow as probably the object of your anger or the place where you can release your anger into and squeeze the pillow.

Feel how it feels,

The texture,

The softness of it.

Notice that you can reshape it in any way that you want.

Apply some pressure.

And you may feel the force,

The strength in your arms and in your hands.

Just squeeze it.

And notice whether it feels good or if it doesn't.

You may change some sort of movement.

Always think what is best for you.

Or better,

I would say always feel what is best for you.

And,

Of course,

Let's come back to that sensations of anger where it is yet is in our bodies.

Perhaps some parts that didn't release everything yet.

It may be still in your head connected to some sort of thoughts.

And let the sensations in your head as well to go out without deepening into the stories.

When squishing,

You may release again from your arms or from your head,

From your chest.

You may envision some sort of energy going into the pillow.

Your anger that has been stored for probably a lot of years.

And throw the pillow.

Sorry if it was very loud.

I encourage you guys to do so.

Do not worry about any noise that you may make.

How,

Who knows,

Ridiculous you may look from a side.

Just don't think about that.

It is all natural.

And let's do it again.

You may repeat it as many times as you want.

Do not worry about your neighbors.

I'm sure that's all right.

And perhaps there is something that you want to say.

I don't know to whom.

To the situation where you experience that sort of anger.

To a person who probably crossed the boundaries.

Whatever it is.

Or just some random words or sounds that will come up and come out.

Let them.

Let them flow out through your throat.

Out of your chest.

Out of all your body parts.

Let them release.

Anything that you want to say,

Never.

Never hold it inside of you.

Because it will not benefit anyone.

And it will hurt only you.

So please take care of yourself.

And let yourself say that.

Once again,

You are safe here.

It is our practice.

And you may continue throwing the pillow.

You may put the pillow somewhere.

And if you guys can see it,

I will try to show you.

And who knows,

Maybe punch it.

Just punching the pillow.

Releasing all the tension that probably is still stored somewhere in the body.

And you may do it as firmly as you want.

Because why not?

We are here to release.

And it is your right.

Again,

Do not be afraid to make any sound.

You may hit the pillow.

You may punch it.

You may make it fly away.

Whatever you guys prefer.

And if you are still feeling any sort of limitations coming from your head in this practice,

Just acknowledge them.

And it is natural.

It is all right.

And you don't have to break them right now.

You may look at this practice as a game.

And allow yourself to play.

Maybe this way you can expand the space where you can express yourself a little bit more.

Try to look at it from another angle,

Perspective.

And do not force yourself to do anything.

Accept what is.

And what you are doing right now is a huge step forward.

And it is enough.

All right,

Guys.

So let's move to the next movement.

We can put our pillows.

Thank you.

Thank you,

Pillows.

Away.

And let's just again take a deep breath into the belly,

Through the whole body.

And release it.

Notice any shifts,

Any changes.

If there are any,

Some physical sensations that are present,

Or if you don't notice anything or any changes,

It is all right,

Too.

There is no problem.

And let's now start shaking our bodies,

Shaking in different ways,

However you want.

You may shake your legs,

Your whole body.

You may jump and shake.

You may hurry.

Whatever feels good.

You may pretend you're dancing freely.

Let your arms sway.

Do not control.

Move out of your head and tune into my physical body.

Shake your hips,

Your belly.

Relax all the muscles and let them move.

You may add some sounds,

Sort of breathing in and out,

Where everything is good.

And let it shake until the point where you feel some sort of relief,

Release,

Or maybe discomfort,

Maybe the sensation of warmth or tiredness in a good way.

Don't forget to carefully,

Slowly shake your head and neck.

Again,

Carefully.

And you may slowly close this shaking by circular movements of your neck or your shoulders,

Perhaps your hips,

Just to check that,

Hmm,

Probably something feels different.

Probably not.

And let's also,

One more time,

Take a walk around the space.

Notice how your steps are now.

A sensation from the feet,

The temperature of the floor of your feet,

Of your whole body.

Whatever you notice on the physical level,

Just observe.

Well,

And let's sort of solidify the experience and return our power.

Let's do some power poses.

So whatever comes first to your mind when I say the word power or strength or power pose,

However it feels,

Try to experiment a little bit now.

What does it mean to you and your body?

How does your body want to be?

You may remember the time when you felt at your best,

When you felt your power,

When you were connected to your strength.

And how do you want to stand or to sit?

What do you want to do?

Let your body guide you and show you.

There is no right or wrong answer.

It is all personal experience and everything is right to you.

I'll give you guys a few moments here.

Again,

Try to explore any power pose in your body,

Whatever it may be for you.

You may move until you find that pose.

And when you do,

Just hold it for about 30 seconds and tune into the sensations of this power and strength that you experience.

And if nothing comes to your mind,

If you feel a little bit lost,

It is completely okay.

Let's now practice together some power poses.

The first one is very simple and we can practice it anywhere,

Anytime.

Legs hip-width apart and you may stretch your arms to the sides like that or you may put them onto your waist.

Please make sure to maintain a good posture.

Your shoulders going back,

Your chest upward,

Your chin and nose a little bit higher.

And breathe.

Be in this pose.

Add some strength to your legs,

Especially your glutes and upper legs.

Feel the muscles that help you hold this pose.

You may close your eyes and tune into the sensations in the body.

You may look around and find yourself in this space,

Standing in this power pose.

Just be.

Just be in this pose.

You don't have to do anything,

Analyze anything.

Just be an observer.

Well,

Here we can practice the posture asana from yoga.

It's called warrior pose,

I believe.

So you may,

Again,

Take a lot of space with your feet and legs very wide apart.

And good posture.

Shoulders,

Chest and your arms stretching as far as they can.

If it is difficult to hold this posture,

This pose,

You may adjust it to some kind of variation for yourself.

And again,

Feel all of the muscles in your body that are working now to help you maintain this pose.

Maybe you get the sensation of warmth in your body parts.

Maybe your heartbeat changes.

Notice anything that happens and appreciate these changes.

You may also explore the space around you,

Moving however feels good to you.

You may imagine that you're a super man or a super woman and do something like that if it feels good.

Imagine you're a superstar,

A movie star,

Whatever.

Let your imagination guide you.

And again,

Tap into the sensations into your body.

Enjoy whatever is happening,

Appreciate whatever is right now.

If it is something uncomfortable,

Just notice that and let your body experience it for a moment and it will shift.

It will not stay stagnant.

The main thing is to move our focus towards that.

And you may release any pose and notice yourself being here and now and everything that is for you at this moment.

Emotionally,

Mentally,

Physically,

Spiritually.

Breathe and let it be,

Let yourself be.

And as another kind of practice,

You may apply,

You may experiment with some animal movements,

Which again will probably take us back to our power,

Strength,

To our roots,

To our wild nature.

And you may move on the floor as a wild cat,

As a tiger hunting or as a lion.

You may imagine yourself as any wild animal you want.

And do not act or move from your head,

But let your body show you how this animal moves.

So if you guys can see or cannot see me now,

Not sure,

As I'm here on the mat,

Let yourself feel the strength of your muscles,

Flexibility of your bones,

Of your body.

And it doesn't matter,

We are not here to evaluate or to judge how flexible or strong we are.

To an extent that we feel we are flexible and strong,

It is enough.

All is good.

It may be a first step and it's a big one.

Well,

If you guys want to experiment with this animal movement a little bit longer,

Feel free to do so.

Or you may now sit or lay down in Shavasana,

Just on your back,

Or in a child's pose on your side.

Probably just hugging yourself or relaxing.

Whatever feels right to you now,

Give yourself time to do so.

And if you guys have any questions,

Any comments,

You may write them down now in the comment section.

And we will be slowly moving towards the breathwork part of our life event.

I want to practice with you guys two techniques that probably many of you are familiar with.

The first is called Breath of Fire.

It is an energizing practice that helps to release everything stagnant in our bodies.

And to invite the fresh energy to flow in.

And please guys,

Be aware that this breathwork practice has some contradictions.

Such as,

Let me list it here.

Diagnosed respiratory problems,

Mental illnesses,

Mental disorders,

Recent or ongoing infectious diseases,

Pregnancy or lactation,

Glaucoma,

Retinal detachment,

Asthma,

Cardiovascular diseases,

Including heart attacks or any cardiovascular surgeries,

Osteoporosis,

Serious spinal diseases and injuries,

Hypertension and high blood pressure,

Epilepsy or sudden loss of consciousness,

Recent surgeries,

Especially in the abdominal area,

Physical injuries,

Including fractures or dislocations.

And also,

If you are currently menstruating,

Please avoid this practice right now.

So these are just some precautions.

If you guys are not sure whether you can practice breathwork,

Please consult with your doctor and avoid practicing it right now.

But if all is good,

If you're feeling like joining us,

Let's do so.

So once again,

Breath of Fire.

And we will practice it for 30 seconds.

30 seconds Breath of Fire.

Then,

We will have a 10 second hold at the bottom of our breath when we exhale everything.

Then,

After a deep inhale,

We will hold the breath for 20 seconds on the top.

And repeat the cycle again for 30 seconds of the Breath of Fire.

10 seconds at the bottom,

Hold.

And 20 second hold at the top.

All right,

So I will be practicing it.

I will try to practice it with you guys while guiding.

And essentially,

Breath of Fire,

We are inhaling deep into our belly.

Let me stand up so you can see me.

And we will make some sort of noise.

We will be breathing in and out through our nose.

So our belly goes out and in,

Out and in.

This is what helps us to breathe in and breathe out.

We breathe out forcefully and the next breath in comes easily.

So this is what we will be doing for 30 seconds.

This is the Breath of Fire.

And let's take a deep breath into your belly.

Deep breath out.

Deep breath out.

Completely exhaling all of the air from your body.

And let's start Breath of Fire.

30 seconds.

Continue for 10 more seconds of Breath of Fire.

Pushing your belly in and out.

In and out.

Release all the breath and hold it at the bottom for 10 seconds.

Take a deep breath into your belly.

Fully and hold it on top for 20 seconds.

Hold it on top.

If you cannot hold,

Of course,

You can take a breath.

And release.

The first round is done.

Let's move to the second one.

Breath of Fire.

30 seconds.

Let's go.

Please continue.

You may choose your pace.

Slower or faster than I went.

Something that feels good to you.

Release all the air.

Squeeze out everything and hold it at the bottom for 10 seconds.

Deep breath into your belly and hold it on top.

Sip a little bit extra.

And hold it for 20 seconds.

If you feel like holding a little bit longer,

You may do so.

But please listen to your body and don't force anything.

And release.

Take a few natural breaths.

And we will move to the third and final round of the Breath of Fire.

Once again.

Forcing the exhale.

And let's start.

Please continue.

And if your belly muscles feel a little bit tired,

It is all right.

If you can continue,

Please do so.

Release all the air.

Release all the air and hold at the bottom.

Squeeze everything out.

Take a deep breath in to your belly,

Chest,

Head.

Sip a little bit extra and hold for 20 seconds.

Hold it a little bit more.

And you guys may release your breath.

Come back to your natural breathing.

Feel the ground beneath you.

If you have feeling a little dizziness in your head now,

It is all right.

Just make sure that you are sitting or you may lay down.

And let everything flow out of your body.

Perhaps you are feeling some sort of heat in your body parts.

It's also common and it is okay.

But please check with yourself whether what you are experiencing is okay and good for you or probably or probably not.

You are the one who knows the best.

All right.

Please slowly arrive to this moment.

Take a bit of water.

And notice how your body,

Mind feel at this moment.

What emotions are present and generally what is going on inside of you and with you.

Continue breathing.

Do not hold your breath at any moment.

And to balance,

To balance everything that you guys lived through during our Mind-Body Connection session and to arrive more into the here and now,

Let's practice alternate nostril breathing.

This is the type of breathing where we will be inhaling and exhaling through different nostrils for three minutes.

So I usually like to use some support for my right elbow,

The hand that I will be using.

Now,

For example,

I put it on the table so it firmly stands and it will not bother me during the practice.

You can use yoga blocks,

Pillows to support your hand.

And please put the second and third finger on the area of your third eye between your eyebrows.

And we will be using the fourth and the first fingers to close and open our nostrils.

So you may envision a triangle the air traveling through this shape when you're breathing in and out.

If it will help you to concentrate to follow the pattern.

And for now,

Let's close with the first finger,

The right nostril and breathe in through the left nostril up to the middle of your head.

Switch the fingers,

Close the left nostril release the right one and release your breath.

Without changing anything,

Breathe in through the right nostril,

Breathe out through the left nostril.

Do not change fingers,

Breathe in through the left nostril.

Switch the fingers,

Release the right one and breathe out through the right nostril.

Breathe in through the right,

Breathe out through the left breathe in through the left,

Breathe out through the right.

And you guys may of course choose your pace of how you want to practice this breathing.

Just make sure to switch your nostrils.

Calmly,

Naturally breathing in and out without forcing anything.

Just being here.

If it helps you and you want to enhance this practice you may envision the light,

The light,

The energy of your favorite color entering your body with the air through your nostrils up to the center of your brain and going out through another nostril.

Healing,

Releasing,

Relaxing.

Continue this pattern.

If your hand feels tired you may use another arm.

And again you may trace the air traveling in a triangular shape when you breathe in and out.

Do not focus too much so it will not cause any tension but simply explore this breathing pattern what it brings to you,

What it changes,

How it feels.

One more minute of alternate nostril breathing.

If something doesn't feel comfortable,

Doesn't feel right for you you may release this pattern and come back to your natural breath.

But if everything is okay just give it 30 more seconds.

Notice the temperature of the air that you breathe in and out.

The temperature of your skin,

Fingers,

Face.

And feel free to release this breath.

Relax your arm.

And with your eyes still closed and with your eyes still closed just allow yourself to be here and now for one more minute without doing anything with no thoughts but just being.

And you guys may come back to our space,

To our room here.

Let's get together for closing this live event.

Please guys share your experience in the comment section.

It is very valuable to me.

I always appreciate the feedback.

Something that probably felt good or felt uncomfortable that didn't suit you.

Something that you found beneficial for yourself.

Any questions,

Comments?

Again,

It is a safe place to share.

Molly,

Thank you,

Diana.

Wonderful tools to have for those trying moments.

Thank you for practicing.

It is my pleasure,

Guys.

Elisa,

Thank you for that practice,

Diana.

You guys are very welcome.

I'm really happy that I have this opportunity to share again,

To connect with you guys,

To help you guys.

I'm really grateful for this space.

Matt,

Nadia showed a nice,

Great practice.

I will remember to do it more often.

Thank you.

You are very welcome.

That is great.

Of course,

Any of these tools,

Practices that we were discovering today,

Guys you may expand them,

You may explore them more at any moment,

Not having the full dedicated practice.

Even if you have just a few minutes.

If,

For example,

You are in an office,

In some kind of stressful situation you may practice the power poses in the bathroom or some kind of shaking that will be very beneficial first of all for you,

Of course.

So please guys,

Take these tools as self-care.

Apply them with self-love,

With a willingness to help yourself,

To support yourself,

Not to change yourself for any sake but just for being here for yourself,

Your best friend,

Your best support.

No one will love you more than you love yourself.

So please guys,

Remember that and let love,

Self-love and love to the world to our close people be the guidance for all of us.

Tania,

My head feels spacious.

Excellent.

That is amazing.

Yeah,

This is a great benefit.

Try guys to tune into these positive sensations that you're experiencing now perhaps at your Our Life event and try to double them,

Triple them.

Make them 10 times more intense until it feels comfortable and a little bit more so your body will remember how it feels.

And with each time you're practicing it,

You're strengthening your mind-body connection.

It will become easier,

Faster and more effortless.

And it will open so many more doors for yourself,

How you guys can grow,

Again,

Support yourself and build the lives that you want to live.

Right.

Also,

A very big recommendation for you guys,

Apart from drinking lots of water,

Water helps a lot with all of the biological chemical processes in our body,

Again,

To release everything.

Take a warm,

Then as I like to do,

Hot,

Then very cold and contrast shower.

So you will also release everything and literally wash away everything.

And you may finish this contrast shower with warm or hot water to soothe your body,

To comfort it.

You may also hug yourself now or later,

Or before going to bed,

Tap yourself on the shoulder or pat your head,

Just to solidify this feeling of being safe,

Being loved.

You,

Of course,

May journal and write down everything that you worked with,

Everything that came up.

And it will not only give you some hints what you may continue working with,

But it will also release the remaining tension from your head that is caused with the thoughts,

With the brain work through the,

Again,

Mind-body connection with handwriting.

So I encourage you guys to use not electronic devices,

But paper and a pen.

That will be much more beneficial.

All right,

Tanya,

The comment from you.

Thank you.

I knew I kept tension in head,

But I didn't know how much.

Yeah,

That is good that we can discover it and widen our horizons and step out of our comfort zone,

Which will widen this comfort zone itself.

So that's amazing.

Thank you guys for your feedback.

So once again,

Today we understood anger a little bit better.

We reminded ourselves of the consequences of unreleased anger on our beings.

We connected with our minds and bodies and released anger with healthy coping mechanisms.

So after that,

Please practice self-care and support.

And of course,

I would like to invite you guys to my mind-body connection coaching.

Individual sessions where we will work specifically with your request,

Maybe specific emotion or the goal that you want to achieve.

And through mind-body connection,

We can work with so many topics and we can literally build the path towards living authentically,

Knowing our true selves,

And just being the best versions of ourselves.

So that is why I love mind-body connection work and I really admire working with people,

Seeing how they transform and change and experience again the love for life.

So if it is something,

Guys,

That you would like to experience yourself,

To practice more,

You can DM me here on Insight Timer and please follow this profile for the future events like this.

You may also want to try my Build Mind-Body Connection course here on Insight Timer.

It has 13 days,

13 meditations to explore various aspects of mind-body connection.

I myself practice this course twice a year approximately and every time I'm sort of upgrading myself I'm discovering something new about myself and it's always a true adventure to again connect with myself and know my true self.

All right,

Guys.

So thank you so much for your hearts.

I wish you to enjoy the rest of your day and again you will be able to come back to this practice when I will upload it here for the premium track.

So thank you,

Tanya.

Thank you all of you guys.

I really appreciate your time and our connection,

Our space.

Bye.

I will see you later.