You want to sleep?
You you you Good morning,
Cj.
Good morning everybody.
Thank you for joining today Just enjoy the sound of the singing ball Allow yourself to get in this space that we are creating together for the next hour or so Just take a few deep breaths Okay Shake any energies any negativity anything that happened this morning so far for you just shake it everything and Let's create a nice Container together.
Okay,
So that this session is amazing And I invite you to share in the comments one thing you are grateful for So a gorgeous sunrise,
What are you grateful for today?
My health grateful for waking up my health So why did you guys come today to this session what is your intention for today's session?
Good morning grateful for my health for this session.
Thank you Polly So today's session is all about Self-care,
Okay.
Love being with you.
Thank you,
Denise To learn more,
Okay This is a form of self-care for me.
Thank you,
Brenda So today I want you to Create your own self-care list.
I Can because I love your lives Thank You Sandy how many of you have a self-care list To be alive for your guidance on self-care Thank You Christine So how many of you have a self-care list?
So at least could be as simple as three four things That you know When you do them You feel well you feel energized Happier you feel More playful.
I'm grateful that I did my first list for your suggestion and I need both.
Hello from Santa Fe amazing,
Susan That's amazing.
Thank you so much.
So today you're gonna learn If you want how to make that list more intentional how to make it better how to include things by location by activity type Okay,
So there are so many ways of doing a self-care list,
But I will invite you to take pen and paper Okay,
Especially those of you who don't have a self-care list yet,
And that's totally okay I can share that I have done a lot of live sessions before COVID like in person sessions We thought for companies for universities wellness programming and any time I I Know many percent with my partner Samantha.
We both co-present and it's a really nice male female energy But what once we are sharing this exercise?
I have a self-care list but need to do them more starting one in the process of making amazing Oh the jar you're talking about the haha.
I will talk about that after Hello,
Dear Emiliano want to become a better and you for self-care,
Right?
So one of the things that that we notice and that we like rise off is that every time we brought up this topic and We asked maybe rooms of 50 to 100 people How many people have self-care and how many people have a self-care list or?
Clarity about what to do when they are not feeling well and I can come with one hand the people who raise their hands,
Right?
So we invited them to do this exercise and they only had five minutes Five minutes is normally what they get they get five minutes to think about What are three to ten things that I can do?
Easily conveniently Anywhere that when I do them I feel better and I can recharge my energy So they do the exercise and then so many people at the end of the session they came to us saying thank you so much Thank you so much for Bringing this exercise and thank you so much for allowing me the time to do it They guided time to do it and this is what I'm doing with you today Because when we ask them like why are you why are you thinking us?
Why didn't white?
I don't understand.
Tell me more they were saying I Never allow myself to do things like this Okay,
I never allow myself to think about these things because they feel like a waste of time.
They feel selfish They feel I don't deserve them.
They feel I don't have time those things.
It's not important,
Right?
I have a huge to-do list need to tackle so I never have the time to even think about What can I do to feel better?
So I want to offer you this gift for all of you who are here I want you to all this gift Ah,
So please take a piece of paper and I want you to write three To ten things that you can do when you don't feel well Okay Some examples.
This is one example,
Okay?
This is one example of a very basic list that we just share with people Okay,
It's just boot can be just bullet points you don't have to make it very complicated So some examples from this list can be Nature bathing so walking outside just going to a park close to your house close to your work and just going for a quick walk and just Deep breathe deep breathe a few times three five three times to five times When you deep breathe three to five times I can tell you that you already feel better because you are bringing more oxygen into your brain Your brain becomes more relaxed.
You are triggering your brain to relax because the brain is not on Panic mode is not like on anxiety mode is getting enough breathe It's getting enough oxygen and you are signaling the brain that everything is fine,
But you are calm There is no danger outside so you can relax,
Right?
So People watching just sitting down somewhere and just watch people walk by That's something that my wife does a lot.
She just sits on a bench and she's maybe doodling But she she likes the energy of being surrounded by people I do too so many times I go to the park I sit on a blanket and maybe I am writing content.
Maybe I'm reading a book Maybe I'm just juggling my balls,
But just being surrounded by that energy makes me feel well listening to your favorite music Spending time with your pet so please share in the comments What are some of the things that you are writing down in your list?
Yeah share some because people will get inspired and I will get inspired by some of the things that you guys are going to share So I would love if you can share in the comments yes,
What are you writing down for yourself Susan he has recorded classes in his circle.
I Have to go on a hike now for self-care.
How do I find this recording?
Yeah,
Susan join my circle your thriving lifestyle and I will share a link to the recording app Yeah,
So what are things that you guys are writing in your self-care list Stretching amazing color take a walk neat read Thank You Veronica What else?
Yes,
Keep keep going and this is an exercise that if you have never done it before If it's difficult guys people have a hard time I had a hard time at the beginning thinking like what am I writing here?
Like this is this is weird Why am I doing this?
But the more you do it the more you become clear about?
Wow,
There are how come that I cannot think of ten things that make me feel well So that's a huge lack of awareness on my side if I cannot do that,
Right?
So Play one song on my guitar feeding my soul cool or go to a restaurant I love eating food dance turn on into inside timer my dog yo and breathe cook sniff on essential oils Amazing.
Hello,
Amelia.
Just goes here.
Hi Roxanne.
Good morning.
We are creating our own self-care list Mandala coloring Charlie loves love that Mandala coloring so relaxing yoga face yoga walking drinking water drinking water.
I do that a lot too Good reminder Kim Coloring coloring is something that is coming back like the mandalas as Charlie was mentioning coloring is something It's a very mindless activity,
Right and it's very colorful.
It's very visual and It's not distracting.
So it's really good posing to look at clouds What is the subject today Roxanne?
We are creating our own self-care list today.
Okay,
We just got started So I invite you to bring to take pen and paper and get started writing Three to ten things that you can do to make yourself feel better Okay,
Meditate facial warm food bath stretch yoga light a candle A tickle fight with my little one cuddle with my dog amazing Vicki amazing great things Watching hidden videos I do that sometimes just to laugh walking Charlie friends amazing Okay,
So does everybody have Ten things tidy the closet Oh declutter,
Of course decluttering Is that a self-care guys?
Like do you actually love decluttering?
Do you feel better or do you feel overwhelmed when you do it?
Because it's like sometimes it can be triggering,
Right?
So do you guys have?
Ten things on your to-do list right now Cooking Ayurveda medicine has a lot of great self-care tools self massage Oil pulling dry brushing hydrating the body internally and externally Amazingly,
I thank you so much for sharing that hug my children amazing Swimming amazing Charlie Meditate gardening going on a walk take an extra day of work with no agenda.
That's great Sometimes we need that guy.
Sometimes we need a day where we don't have any structure Yes,
We just flow through the day.
We just wake up and say I have no idea what's gonna happen today And I am okay with it So Sue has have seven sunny have five has five so I Challenge you to go to ten,
Please Right up to ten.
Okay Good morning on good morning,
Deborah Just for you guys to know like every week if you go to the recording page that I share on my circle There is a box that you can type in your email and then you will get a reminder every Monday with the topics and then Of the week,
So if that's helpful for you just sign up for that and then you will get a reminder But inside time it I think you can say reminders too.
So please do that So Kim got 10 wonderful ideas spending time with family Okay,
Guys for those of you who don't have 10 yet Like let me just share some the ones that I do maybe you get inspired by some okay,
So people have 10 10 Okay,
So if you don't have deep breathing,
Please add that to yours deep breathing is so important deep breathing You can do it anywhere you can do it anytime it only takes five to ten seconds to do it So just deep breathing three times For like four or five seconds in and then four or five out Just three times and you automatically feel better.
Okay dance party.
Listen to music amazing.
What's your side?
Anna you you can find my link on on my profile inside timer profile Okay,
Or you can go to the circle if you join my circle,
You will find the link in there Okay,
So now hopefully you guys have 10 if you don't so deep breathing should be in your list I think it's really important.
We can all benefit from it Drinking there.
I think it's something that you can also have in your list You can have just plain water.
You can have water with a little bit of lemon You can make some sort of juice if you feel like more like a adding some fruit But just drink some water and then you can add some juice Adding some fruit,
But just drinking water is something that our body needs and it's a very good self-care activity,
Right?
Another thing that you can do is like listen to something inspiring like listening to a podcast listening to music listening to A show that makes you laugh Uh,
Yes something uh cut videos whatever makes you laugh whatever takes you out of whatever negativity you are facing When we go down the the rabbit hole of like feeling bad feeling negative feeling like heavy We need to do something to get us out of that state.
Okay Listening to your live sessions Vicky.
Yeah,
Thank you.
They are very long.
So they are like an hour So that's a big self-care.
But yeah,
That's something that you can absolutely do.
Okay,
Uh Inside timer does a great job of offering you Offering you by length,
Right?
So if you want if you are doing the pomodoro the other day and you are in between Pomodoro's and you are taking a break You can find something that is five minutes long right and inside timer allows you to do that So that's a great way for you to find the right length of content Okay So do you guys have 10 things all of you?
Anyone doesn't have still 10 things?
If you don't please share and then happy to give you more ideas,
Okay It's very important that you stretch yourself to 10 because this is a really good exercise guys and it's okay if you Are having a hard time if you are having a hard time It's even better because that means that you are getting out of your person and you are Becoming aware you are pushing yourself a little bit outside So the world has 10,
14,
Uh,
Listening to you.
Yeah 14,
12 Okay,
So are you guys in good shape then?
Love hanging out with you Emilio.
Thank you need two more.
Okay,
Sunny you need two more.
Okay,
Let's help you out Let's help Sunny out.
Do you have breathing?
Do you have drinking water?
Okay,
Do you have Meditating just crossing your eyes and just trying to keep your mind a little bit still for even a minute Just a minute two minutes that you don't have to be like half an hour session.
Okay I brought organizing but it can cause stress Roxanne.
That's true organizing.
Sometimes it's not a great self-care activity because unless you know how to do it So Sunny says,
Okay,
So Sunny are you willing to share what you have?
If you don't have 10 yet.
Are you willing to share what you have and then we can help you out before we move on Call or text system.
Yes amazing guys calling people calling friends making videos for friends sending them a text message That's something that you can do Sip a cup of tea.
Absolutely sip a hot beverage a cold beverage Yesterday,
I had a watermelon that was going bad and I put it in the in the belt in the blender and I I took A few basic leaves from from the garden and then mix it in there and it was delicious And I was thinking about dumping the watermelon in the compost.
So just Doing that on google what to do with watermelon and then found a recipe took me a minute to make it and it was delicious How about trying to say yes,
I'm going to make a recipe It was delicious.
Uh,
How about trying to say yes a little more?
Saying yes a little more saying yes to life Uh,
I guess that's a good thing if you are willing and you have the energy,
Right?
But for those of you who are having a hard time saying no,
Maybe saying yes could be a good challenge I don't know write something i'm grateful for absolutely gratefulness Write it down or maybe take 10 seconds to think about what am I grateful for today?
Laughs and play basically is really good.
I love the flavor of of uh of the basil Cloe,
Uh jam.
Yeah,
And I I actually have some left over in the in the fridge that I will drink today after the session Wow,
Great idea.
I touched mine in the woods and fed the wildlife.
That's good Got it.
Got it now.
Thank you.
Okay,
So it seems that everybody's in good shape and everybody has at least 10 activities Okay So now is the time to take this to the next level Okay.
So now I want you to think about I want you to be able to practice self-care anywhere you are So I want you to think about where do you spend your time?
Some people will spend their times mostly at home Some people may spend their times at home and at work Some people may spend a lot of time at work and not a lot of time at home Some people may be transitioning to home Okay,
Some people may be traveling on an RV everywhere.
So I just want you to think what are you normally during the day?
And then look back at your self-care activities And make sure that you can do them in those locations.
So for example Those of you who brought down petting my cat Doing something that you can only do at home if you find yourself at work eight hours and your self-care list activities are based on things that you can do only at home I would then suggest that you brainstorm things that you can do at work Okay And then I I invite you to have at least 10 things for example deep breathing Is something that you can do anywhere you are?
Drinking water Is something that you can do anywhere you are if you have your water bottle with you So maybe having a water bottle or having access to a nice fountain of water that you like That's something that you need to do to make that a habit,
Right?
Do doing nothing crossing your eyes doing nothing whatever that means to you is something that you can do Anywhere you are but if you enjoy doing nothing laying on your couch and you are at work and there is no couch there Or maybe it's weird to do it there then maybe that activity is not suitable for that Okay,
So bike ride hike sudoku massage gardening Greeting a novel.
Okay.
So do you guys have A self-care list by location.
That's what I want you to have now Okay,
So you all have 10 things you can do Now I want you to reflect about where you spend your time And make sure that you have 10 activities 10 self-care activities that you can do in that location Okay Okay,
Live full time in an RV moving into a permanent home October 1st Go to the pool on the campground with a magazine to call for my vision board amazing,
Amy That's that's an amazing way of of spending your time,
Right?
And you are aware that you are on an RV you are moving around So your self-care should be based on things that you can do in your RV things that you can do in your playground And you have the opportunity to explore and this is something that I invite people to do when you have time I sometimes like to get lost I go to neighborhoods.
I don't know and I just walk wander around right and I discover places And I sometimes take notes because I discovered a beautiful playground for example,
And I feel wow This is a nice place to come with my daughter and maybe I'm walking and I I discover place.
I didn't know Wow,
That's a nice place to bring my my wife for a date or to come and work with my computer Okay,
So I start paying attention to what's available there and then I start taking notes Sometimes I write them down or sometimes I just keep them in my head and then those are ideas that I can implement So Amy you can do that.
You can explore anytime you go to a new place You have the opportunity to explore around and see what's in there Speak with local people what to do and then your self-care list is changing every time you change locations,
Right?
Some of the things So,
Oh boy,
Sunny you say oh boy What does that mean?
Are you overwhelmed?
That's totally okay if you are overwhelmed,
Okay,
It's normal So don't feel bad Don't feel that you are failing This is beautiful the way it is And for you these things are coming very naturally and easily some of you are pulling teeth and Whatever you are.
It's beautiful and perfect.
Okay,
Because for those of you who are Who had a self-care list and now you're pushing yourself to do it by location and we're gonna do all the things You are stretching for those of you who didn't have a self-care list Now is your opportunity to plan it in your brain.
Even if you cannot come for 10 things by location You know that that's an option.
Your brain is gonna be now seeking for those things You understand what I'm saying?
You are setting the intention,
Okay?
I gotta say too many of us.
I believe setting these sessions as appointments with myself is self-care Say yes,
If you agree,
Absolutely Guys,
These sessions are fully self-care everything I teach you here.
It's fully self-care It's I'm teaching you how to be intentional.
I'm sharing with you amazing books from other authors In the circle I share like courses from that I love and I feel that it's they are helpful to you All these tools are helping you with procrastination with time management with self-love Self-care the courses I create are all geared to help that so you being here is already a huge self-care Absolutely you honoring and allowing yourself the time to be here.
It's it's amazing It's amazing.
I found a retirement neighborhood of sweet mobile homes around the corner.
I love to take my fancy there It was a beautiful 10-minute sunset.
Yeah Amazing.
See emmy so many times and and I was listening to something yesterday Yeah,
I was listening to a procrastination course that I actually shared in the circle and he was talking about So many times we procrastinate things because of lack of ideas Okay You are welcome.
Becca lack of ideas and then it's so true when we get stagnant When we don't explore when we don't allow ourselves the time to be playful to be curious We run out of ideas And then we need to tap into something and for me the self-care of going out the self-care of meeting new people the self-care of Going for a bike ride going to the forest going to hot yoga all those things reading new books taking new courses Those are for me so I will invite you to To do the same.
Uh,
The circle name is you're thriving like you're thriving I completed one of the procrastination course this morning.
Thanks again for sharing Uh,
You are welcome.
Vicky.
Someone was requesting information about procrastination and I was considering Doing a course about it,
But I found that course and it includes pretty much everything I had in mind.
So I don't think I have to repeat the process of creating another course When that one is really good,
So i'm really happy to share it like and promote that teacher because he did a good job Yeah,
So you're thriving likes that i'm sitting in a room of sunlight with prims lighting up on walls Like no,
That's amazing.
Um I Procrastinate when I have too many ideas and I can decide which to do claud that's really really normal and that's a a great Reason of procrastination like having too many ideas and every idea will take you a lot of time That's why guys this self-care list that i'm inviting you to do I want it to be very simple I want it to be very convenient I want it to be Like a minute or less honestly like a few minutes because I want you to Implement these things in your lifestyle.
Okay And that's the next thing i'm gonna talk about.
Could you share tips on self-care for anxiety?
Okay,
Uh 16 absolutely Why do you think we are doing this self-care list?
Sounds strange,
But I work in the cemetery and look for dates born sometimes in 17th and imagine or make up stories about what their lives were like then B that that's visualization.
That's dreaming.
That's uh,
That's that's beautiful so anxiety and self-care So,
Uh 16 anytime you are feeling anxiety,
Okay anxiety Just think about your life about A time frame.
Okay,
So we are in the present moment right now right now.
You are here with me with us doing this life Okay,
So if you focus your energy right here and you are right here You are just in the present moment that's what's called mindfulness present you are You are aware of what's going on If you close your eyes,
You are aware of your of your breath You are aware of of you can put your hands in your heart and then notice how your breath Moves your your heart or your belly so you are grounded in the present moment,
Right when you are feeling anxiety That it's coming from you Thinking about something in the future Most likely future most likely anxiety comes from future events that didn't happen and you are afraid of Sometimes it comes from the past but I will say when the past is affecting you in a negative way That's most a depression thing depression is normally more focused past Uh,
You are kind of stuck in what happened and that what happened is affecting you mentally and then you just go down the rabbit hole And that's depression anxiety my you are anxious about something that is about to happen So this self-care list It's meant it's a sign to help you ground yourself to help you stay in the present moment To help you connect with yourself because even that exists it is the now the only thing that exists it is right now Anything else is just a projection that you are making Anything in the past is something that you cannot change.
It's something that it's done.
So you just have to change how you Envision that thing you have to heal yourself You have to like shine the light on those beliefs that came out of that and then move forward with a different approach Move forward with a different approach move forward with a different belief Okay,
So these are just some some ideas,
But when you are feeling anxious When you come back to the present moment and you take the time to deep breathe three times,
For example One of the things that you will notice when you are feeling anxious is your breath.
Your breath is very shallow and very fast You're just So you are not really allowing yourself to breathe when you are having that breath You are signaling the brain that something is and the brain is starting to feel like I need to protect myself I need to maybe run and we are programmed because in the past we had to run from lions from Animals from something that may kill us,
Right?
So we had to run or we had to fight So that's the brain the lizard brain getting ready to do something,
Right?
So all the energy goes there and you don't have energy for creativity because you are not calm Okay So when you do these exercises the ones that make you feel well,
That's when you are going to step into arena That's when you are going to be able to manage your anxiety Shine the light of why am I feeling anxious?
How can I bring myself to the present moment?
How can I ground myself?
How can I deep breathe a few times?
And then when you deep breathe automatically the brain Will recognize okay,
We are safe now.
Okay,
In chasing us There is nothing attacking us so we can calm down and when you calm down Then you can with creativity you can play you can do other things right but until you don't get yourself to that state You won't be able to practice self-care because you're gonna be constantly stressed constantly anxious constantly suffering with mental health issues,
Right?
If you have any more ideas for him or for her,
I don't know.
Um Just please share them in the comments.
This is an open space for us to learn from each other.
Okay,
So please That's just my two cents take whatever makes sense for you and delete the rest.
Okay But I suggest that if you do your self-care list and you start practicing these things And you start including new ones when ideas pop up in your head Start practicing them.
Okay,
So this is thing so you have your self-care list with You have thought about Location where am I spending my time?
Can I do these 10 activities?
Wherever I are If the answer was no for some of them I invited you to create 10 things that you can do Anywhere you are or at work if you spend a lot of time at work 10 things you can do at work 10 things you can do at home you can do in your RV wherever you are.
Okay?
Once you have those things Thanks a lot.
It's helpful.
Thank you so much for for being vulnerable and for sharing Fixing I hope I'm pronouncing your name correctly,
But thank you so much for sharing because If you are feeling that way so many other people feel that way I feel anxious sometimes when I let my mind Go into the future and then I start Making assumptions about what's gonna happen that is not real Like sometimes I I worry about oh my god what I don't have constant time.
So I don't have a Job that pays me the same amount every month So sometimes i'm wondering about what's gonna happen three months from now And then I find myself going down that rabbit hole and that's not healthy for me that happened yesterday I was feeling that day that I was feeling worried I was feeling like I wasn't trusting Things and then it's like why am I feeling this way?
Why am I going down this rabbit?
This way why am I going down this rabbit hole?
And then I was able to take myself out,
But sometimes it's normal to go there That's why when I go there I try to like do something like one of the things I do is like I just drag on my balls guys when I juggle my balls Automatically I come to the present moment why Because how is it it is for me to do this,
Right?
I have to pay attention I have to actually I need to watch I need to watch my hands.
I need to pay so much attention to learn this That it removes my mind from anything else this one self-care activity that really works for me.
It's also playful It's also social because when people see me they want to learn it's just wonderful and it brings me to the present moment when I deep breathe It brings me to the present moment because i'm paying attention to my breath I invite you to put your hands somewhere in that you notice your breath and just come here So try to find activities to just do that,
Okay Okay,
So how many people have 10 things by location everybody has 10 things by location Worry is praying for what we don't want absolutely and that's something that we're going to talk about next session The law of attraction we're going to be talking about that When we play so much focus on the things that we don't want we are actually attracting them because we are putting energy into them I've at the perfect time when I was this hi monica.
Buenos dias Kendana has similar effect to your juggling very good.
Yeah,
There are so many activities that will have that effect on you That's why you need to explore the activities.
You need to practice them and you need to notice.
How do I feel?
Because juggling is for me is a word but it's not for everybody.
You need to find the ones that make you feel well You feel well Help me through it so an amazing book when things fall apart.
I haven't read that book.
So,
Thank you Sometimes we are anxious fearful worried when we are on our primitive brain.
Absolutely maria And that's true.
That's why self-care is gonna help you get out of there.
Okay,
So everybody has 10 things by location Yeah,
Body scan it's amazing too an amazing tool So once you have that if you don't have 10 things I invite you to keep reflecting on that keep Let that seed grow in your brain.
Okay,
And then start paying attention to what can I do at this location?
What can I do when i'm there?
Okay Let's move on to the next one.
The next one is things that you can do by activity type Okay Why is it important think about activity type?
And we talk about this in the past sessions about time management about energy levels See circadian rhythm I think it's called it's that clock that we all have that repeats every 24 hours Okay,
And it's about understanding How is my energy levels fluctuating throughout the day?
And then when i'm feeling low energy Low energy when I do to bring myself up again,
And sometimes it's resting.
Sometimes it's eating Sometimes thank you vicki Uh,
My pronunciation probably is not great,
But it's a circadian rhythm,
Right?
That's the the one that you want to become aware of Okay,
Depression is anger turning inward.
So doing physical things is helpful to release it.
Yeah,
Absolutely Thank you christine.
So Drinking water.
So guys I want you to now look at your self-care list and I want you to look at Activity type so let me show you one example,
Okay So we did by location and now I am inviting you to do activity type So this is my self-care list And as you see here,
I have different colors for different activity types So if you have access to colors just choose a color for every activity type And activity type can be physical relaxing creative fun social You come up with whatever names You feel inspired by okay But what do you do?
To make yourself feel well when you are feeling physically exhausted Are you going to do an activity that is physical or are you going to need to do something that is more relaxing?
Just think about it you will probably your body will be craving to do something relaxing,
Right?
Now i'm getting anxious too much detail It's okay to to to feel anxious uh Roxanne let it be there okay and Watch it.
Why are you feeling anxious all of the things that i'm talking about?
But you can become aware of them.
Okay,
Because if you just got started doing your self-care list Absolutely,
It's gonna be overwhelming because it's such a new process right and you are thinking so much you are you are trying to come up with so many ideas But your brain is gonna start creating those ideas because you planted the seed So I am planting the seed on you now Emilio,
Can you please repeat the example?
So my activity types are physical Relaxing creative Fun and social Okay,
So those are my activity types the ones that came to me You need to come up with your own ones.
You can use these ones.
Absolutely,
But When you are trying to create your self-care list There are activities that are going to nurture your creative side There are activities that are going to help you calm down There are activities that are going to promote movement Okay,
As movement physical movement of your body.
You're gonna do something that you have to move right?
There are activities that you are going to relax You're going to lay down in the couch put a nice pillow Maybe you are listening to music or you are listening to music Maybe you are listening to something.
Maybe you are just having a beautiful nap you are Pet on top of you and that is your self-care,
Right?
You are just relaxing yourself.
Yes so Please repeat types again.
So can someone type them in the chat if you don't mind so physical Relaxing Creative Fun and social,
Okay These are the ones that came Up for me.
So when I made my self-care list uh Those are the activities that I I was announcing the ones that I had and then I realized wow,
I have this kind of activities So when I am feeling Physically tired.
I will look for an activity that is relaxing When I am feeling like I am a bit bored,
I will look for an activity that is fun When I want to do exercise or movement or i've been sitting all day.
I will try to look for an activity that is physical So you understand So now it is your job to look at the activities that you brought and then Either color them with a color or just right beside it.
This is physical.
This is um relaxing This is creative.
This is fun.
This is social This is social.
Okay.
Why is this important?
Because when you perfect your to your self-care list,
Okay I want you to design the life that you want And your life contain different compartments And your life contain those departments working together Okay,
Your energy levels and your mental health is going to be affected by those fluctuations of energy emotions And we all need different doses of different activity types We are all different So in my case,
I know that playfulness it's necessary if I want to stay In a good health if I want to stay Motivated and if I want to stay in a creative place if I don't do things that are playful I will not be able to tap into those areas That's just myself.
That's what I observed from watching myself and after doing this That's why sometimes you have to include activities that you have never done and then see how you feel See how you feel after doing them That's the only way for you to figure it out.
That's the only way for you to know so Today you don't have to have all of this complete perfectly Remove perfection It is beautiful.
They want it right now and it is beautiful and perfect what you are feeling right now So if you are feeling excited great if you are feeling overwhelmed and anxious Great because you are stepping into that into an area that you have never stepped into that's why you are feeling anxious That's why you're feeling stressed Because you are forcing your brain to think of something that it has never gone there So you are creating a new pathway you are creating a new a new behavior.
You are creating a new maybe a new habit,
Right?
And it takes time and effort to to create it,
But I want you to just be curious I want you to watch what's coming up for you Okay And whatever's coming up for you.
It's perfect and beautiful.
It's perfect and beautiful right now.
Okay,
So don't worry about it Perfect achievement connection and enjoyment is crucial If I do a lot of stuff that I do enjoy and achieve from Well haven't had a connection with a person today,
Then I won't feel good.
So the activities need to be mixed exactly guys When I do the creation Okay,
When I suggest you to do a creation that that's the other exercise that that I recommend and I actually did one yesterday with my wife like I will invite you and this is not about today's session.
Okay,
But I just want you why this is important I invite you to look at your life As a holistic thing,
Right?
So you have different areas of your life that you are trying to make work together So when you are creating your self-care list You are becoming aware of that.
You are becoming aware of the things that you need Okay,
Some people need a lot of sites to feel well some people don't Okay,
Some people need to read a lot to feel well some people don't some people need to meditate every day some people don't It's is that it doesn't matter what it is.
You have to figure out what makes you feel well examples of playful fun activities that aren't the others Playful and fun activities guys For me juggling my balls Doing slaps,
Going rollerblading,
Playing vlog with my wife watching fun videos,
Watching a comedy show playing with my daughter,
Playing with my cat Doing something that triggers people in a good way and I get a laugh out of them Doing something that people will not ever expect and then all of a sudden they are surprised and they react in a in a way That they have never done it before I don't know.
Those are some that come for me My symptoms dictate my energy levels,
But when I have physical mobility At 10 minute bike ride,
Step out in the rain,
Look out in the moon Yeah,
So these are listen to comedies.
Yeah,
So these are great.
Thank you for sharing Yeah,
So guys this there is not there is not a right or wrong way of doing this and I'm planting a seed in your brain again.
I'm planting a seed for you to become aware of what can I do?
To feel better what is right now,
Okay,
And then once you have the self-care list Then you start thinking about Can I practice this by location anywhere I am?
And then you start becoming aware of that and you start developing more things that you can do depending where you are at And then you start mixing up with the energy levels and now you're gonna be watching by Wow,
When I do that activity I can feel nice and light I can feel nice and light.
So I guess that activity.
What is that activity?
Oh that activity is physical Okay,
And I was sitting all day.
So That means that when I'm sitting all day if I do an activity that is like that I feel better.
So what activity similar to that can I do that that will bring me the same joy?
And then you start opening up ideas you start watching you start connecting with those ideas and and exploring them You see how it happens.
It just grows starts growing slowly.
So you don't have to have everything finished here today I'm just planting seeds and guys,
You know that once a seed is planted what happens it's gonna grow it may take longer But it's gonna start growing and you're gonna start watering that idea your brain now knows the possibility So now your brain is going to start looking for hey,
What kind of activities can I do that are physical?
What kind of activities I can do that are relaxing or maybe you want to do activities that are creative Because maybe your day is not creative and you are lacking creativity.
You need to do something And maybe you want to you want to call it a mandala or you want to do something with your hands?
Or you want to create a course or you want to write a book?
Whatever that is.
You didn't allow yourself the time to do it.
So maybe that's a self-care activity for you I'm gonna allow myself one hour a week to just create i have no idea what i'm going to create But i'm going to carve out the time and see how it feels Okay.
Yeah be curious to nurture yourself guys.
You are learning about yourselves You don't need to have all the answers now Okay,
You just have to be aware.
You just have to start being curious start exploring No Don't have expectations no expectations fudge expectations Just do it for the sake of doing it and have fun with it.
Okay Okay,
So you have your your self-care list by location by activity type Layer that you can include that I did for myself because I was feeling frustrated So I was feeling frustrated that I had my self-care list and then when we had Eva my daughter All decided I had to change all my life to be around her because I have to take care of her,
Right?
So I was frustrated because it's like I want to exercise but I have my daughter.
I cannot do what I used to do I cannot do what I used to do,
Right?
So how can I pivot?
How can I change?
So I started creating myself at least by person,
Too Why because when I have my daughter I have to take care of her.
I cannot leave her home I have to be with her,
Right?
So I have activities that I can do with Eva Okay,
So this is another layer again,
You don't have to do this but I had to do because I was frustrated So I brought down all the things that came to mind that I can do with Eva And then in that list I color those activities by type So for example,
I can roll a blade I can do it with the trailer.
I can sled in the winter.
So those three things are physical I can juggle my balls when I'm with her So that's a fun activity and it's fun because I can put my balls in the stroller.
I can go to the playground She's having a hard a great time and I can juggle my balls at the same time every now and then so I'm having fun I can play the digiti-do I can play cards.
That's something I can do that is creative and then I can do it with her too.
I can fly a kite that for me is playful and she's a part of it I can go for a hike.
I can color I can do cross with her and that's creativity for both of us So guys,
That's another I have things to do with Samantha with my wife Okay,
We can do couple time.
We can do an intentional dialogue.
We can I can cook a nice meal for her I can give her a massage.
We can have a power nap together Just 20 or 30 minutes just hugging each other so things that come to mind and then the more you think about it The more ideas are gonna flow into you and it doesn't mean that you have to do them all But you are going to start noticing testing and then Once you have something like this The next step is to what do you think the next step is once you have a self-care list that is beautiful What do you think the next step is once you have your self-care list something that you feel good about And you don't need to have all the layers.
You can just have a basic bullet point three to ten things list What is the next step?
This is really interesting as someone who thought in order to do self-care.
I needed to do everything alone Seeing that self-care and playfulness can be with others too is blowing my mind Ayran Thank you.
And I that was me.
I was so frustrated because it's like my life is over I have to give up everything I love because I have to so that's when I can't it's like no I have to create a better self-care list.
I have to be more intentional.
I have to be more More creative right and then I sat and then I this came out.
I wasn't planning on doing this I was just doing my self-care list and then I started to think about oh I can do things by activity type Oh I can do things by person or I can do things by by and then oh I can Write things that are less than five minutes,
Right?
Like here This is a whole list of things that I can do in less than five minutes and then I call the activity type two That came out of me being frustrated.
Hey,
I started reading artist way last night in my yeah,
So guys Practice them.
Yes So imagine that I I do this amazing self-care list.
Okay,
You do your amazing self-care list It doesn't have to be as colorful as this one and then you do this And then you put it in your drawer And you never see it again how how is that gonna work for you Right,
So you have to start implementing the list how can you do that Ideas to start implementing your list guys share them with me What can you do to make sure that you are doing these activities?
I want to see what you guys brought before I give you ideas Uh,
I have heard very good things about the artist way.
Thank you for sharing those resources in the chat So guys,
What can you do to make sure that you are taking action and you are actually embracing these activities in your day-to-day life You can send reminders on your phone beautiful what else Post it in my office amazing Hang it up on iamazing so I could get my my self-care list and I can put it in a place where I can see it Every single day,
Maybe that's the fridge Maybe that's the wall.
Maybe that's my bedside table schedule the beautiful add it to my calendar beautiful Put them in an area that is eye level to the fridge or a bulletin board beautiful Beautiful guys What else what about accountability Think about accountability.
How can you be accountable?
Pick one daily.
Yeah pick one daily so you can create a yard like this And then you can write down self-care ideas that you want And then you can just shake it And then you can open it And then you can have a self-care yourself a coffee each morning.
Yeah a sticky note in my one activity and then do it.
Okay A sticky note on my mirror accountability with a friend takes my fiance and tell He my god Amy amazing So guys next next level,
Okay Do a short time to start it that looks like that what happens What happens if I share this with my wife?
Share this with my wife And all the sudden she leads myself she reads my self-care list and I invite her to make one And then I read her self-care list.
What do you think is happening then?
You guide with your partner with a friend family member With whoever you feel inspired to do but what do you think it happens when someone else?
Is aware of this So what do you think they are going to do when they see you not feeling well Holding each other accountable.
Yeah,
What do you think samantha does when she sees me in a funk?
I mean Grumpy,
It's like what do you think she does?
She will tell me Emilio have you done any self-care today and then she will grab my list hey Emilio Have you done any any youngin today?
Have you done any uh,
Have you been negative today?
Have you drawn water today?
Can you please deep breathe three times for me,
Please?
And then she does all these things and it's like wow I have no way out because she is aware and then I do the same for her.
I know what's in her self-care list So you do this with other people First you are inviting them to do this exercise Okay,
So you are inviting them into your life into your habits into what you are trying to you're gonna keep each other accountable Okay Third most likely you're gonna find activities to do together guys You're gonna find activities that you can do together and it's like wow.
I didn't know you like that I like that too.
Why don't we start doing that and then all of a sudden it becomes social Okay So let me read the comments that i'm seeing here So emi says just a simple checklist what have achieved today?
Yeah,
What did I enjoy and where was my connection with people?
Yeah,
So it's a reflection right and if you if you're you're now you can start tracking like what did you do today?
How did it feel like?
What can I love and then this starts becoming something bigger and bigger and more powerful?
Okay so Guys,
How do you feel with all these ideas?
Like are you like Are you ready to like try them out?
And you don't have to do them all that's the thing to do That's the thing to do for those of you who are feeling If you are feeling Anxious if you are feeling overwhelmed.
I want you to slow down and say,
Okay Why do I feel overwhelmed?
Okay,
Uh emilio is there any way you can post this?
I would love to share this with my partner and also use it for guidance uh,
Yeah eden I can um Actually in the section we will share a video of this Okay,
But I I want to tell you that my course about self-care on inside timer Talks about all these things talks about how to create your self-care by location by activity time and all these things But yeah,
I will share um Stuff in the circle for you to see it.
Okay So inspired and overwhelmed roxanne amazing so we can make each other happy excited to share.
Thank you.
Really great info need to go now Bye.
Bye monica So for those of you who are feeling overwhelmed,
That's okay.
Don't do everything all at once start with the basics,
Okay Three to ten things that you can do to feel yourself better allow yourself a week to do them once you do that What's gonna happen is that you're gonna feel better.
You're gonna feel energized.
You're gonna have fun Because you are doing things that you like that you decided And then you're gonna have more energy to say i'm gonna take it to the next level So now i'm gonna explore things that I can do at work too and I do at work to make my day better And then you will start implementing things at work or wherever you are.
So you're doing it by location Once you do that for a week or two,
Then you are ready to take it to the next level And then say now i'm gonna think about doing things by person Okay,
Or by activity type And then after that you're gonna share your self-care list with other people and you're gonna tell them what you have been doing Because they're gonna notice a difference.
They're gonna notice you feeling better and most likely they are going to see You doing things that you didn't do before so they're gonna be curious about like for example,
Let me show you one physical example one of my aunts She wanted to deep breathe Every day a bunch of times So what she did she got this color round stickers She went to her office and she put color stickers everywhere and the coffee machine a color sticker In the printer a color sticker,
Uh at the library a color sticker in the bathroom when she was sitting on the toilet a color sticker What do you think was happening there every time she was going to those places?
That sticker was a reminder a reminder of oh,
I have to deep breathe three times So she did it three times and then she moved on it took like 10 seconds She was just waiting for the printer or she was using the washroom or she was like waiting for the coffee so she can do it What do you think?
Happened All the people at the office started asking like what are these color stickers for and then she told them and then guess what happened?
She was going to the printer and she was seeing people like They were deep breathing they were doing the stuff that she was doing right so all of a sudden she created this thing And then people started doing other things that are different than deep breathing.
So you she started a trend So I just want you to know that this can have a huge ripple effect and you don't have to do everything at once Just get started I will start with exploring one of the five categories creativity that works in the arby for this week.
Yeah Guys,
Just get started get started with as many things as you feel comfortable you can handle Okay,
And then start start including more and I will invite you to do this Okay before I go and guys if you are enjoying the session I see a donation there.
Thank you maria for donating Just reminding you that these sessions work by donation.
So I would love if you can support me and my time But I will invite you to do this guys But I will invite you to do this guys Take the concepts of today's session.
Okay,
And I will share the main concept in the circle Create the basic self-care list three to ten things then by location then by activity type then by person Okay,
And then share it with the world You don't have to do them all at once.
I will invite you to open your calendar and set a reminder this week I'm gonna do step one Second week or third week allow yourself as much time as you think you need Start input put reminders in your calendar put the self-care list in a place that you can see it start making progress Okay,
And then the reminder will show up one or two weeks later Hey emilio,
Try to create the self-care list,
Uh by location And then you will do that and then you will practice for one or two weeks or three weeks or whatever And then another reminder will pop up.
Ho Emilio now that you are ready Maybe you are ready not to try but by activity type or maybe you are ready not to try by by person Okay,
So start doing those things and then you start slowly you start making progress and then you make it not overwhelming Just start getting accomplishments start getting wins quick wins Okay I will start with your aunt's breath practices three breaths amazing.
That's a lot.
I don't do that every single day So that's something that if you can do that consistently every day I can tell you that you're gonna be you're gonna have so much more energy And you're gonna feel so inspired to do more and more and more so Let us know how it goes roxanne.
How Lisa that's great.
You might be able to find more info about online I was told about it by her Okay,
So guys,
Uh This session was helpful.
I programmed Alexa to remind me once every hour.
It works to keep my anxiety from calculating.
Amy That's a great idea.
If you guys have Alexa or Google home or something like that Just leverage that technology aspect to remind you of doing things that are intentional Okay,
So guys before I go I have a question for you So for the next sessions I have two ideas.
The next session is gonna be about The law of attraction and attracting things into your life and we're gonna do a very practical exercise,
Okay So moving on next week I have two options for you and I want you to tell me what you option number one will be to start doing a series or about the law of attraction and how to how to practically implement it integrate in your life.
So law of attraction is one option for me the other option Is to explore more books and I have a bunch of books from Julie Morgenstern,
For example,
I have a book called This is like time management for parents Email and productivity Organization for kids This is about time management techniques So there are a lot of books that are great books and I am happy to share so Would you guys enjoy me going down the route of law of attraction?
And then cover like a Lewis Higgs content Stair Higgs And basically learning more about how to attract things that we want in our lives how to increase our energy levels How to avoid self-talk negativity stuff like that or how to avoid self-talk?
Negativity stuff like that or will you feel more inspired for me to go down the route of Talking more about the how to How to or do you want me to do a a a Tuesdays is one and Thursdays is the other one and then we kind of do both parallel How do you feel?
So books books books law of attraction books.
Yes,
Please Lewis Higgs book Yeah,
The Lewis Higgs book is also related with law of attraction Would you guys enjoy a mixture like maybe Tuesdays I do law of attraction and Thursdays I do a book Or just books Either law of attraction,
Please Just share option one only law of attraction option two only books Option two only books option three one session each and then we kind of go parallel Both parallel hybrid Law of attraction then books Tuesday is one Thursday is one.
Okay.
I think I'm feeling better about that the mix both Okay,
I think it's coming to me now and I feel great doing the mixture I think i'm gonna do one session of law of attraction and the other is gonna be a very practical how-to uh of one of these books and that way you guys can Because the law of attraction it requires time to do the exercises So I feel that maybe if I do two sessions gonna be too much for you to kind of put it into practice so Yeah,
I think okay.
Thank you for your help guys.
I think I I have decided what I I'm gonna do and I think it's gonna be uh Option three.
Yeah,
I think it feels good to me the option three it feels more More aligned Amazing.
Thank you so much for sharing that so guys next session It's gonna be about this specific book and we're gonna do a very specific exercise that is called Gaining clarity by contrast.
It's gonna be really really interesting and I myself have done it so i'm gonna be sharing like uh The things that I did and why I did it and and how it's helping me and Yeah,
So this is the exercise I did just a sneak peek and it's basically uh Gaining clarity by becoming aware of the things that you don't want so it's gonna be really good.
You're gonna love it Okay,
Guys,
Thank you so much for being here.
Uh,
I will invite you to let's close the session together Let's close the this container of energy together before we go I would like you to take a few deep breaths Feel free to put your hands In your chest in your heart in your belly and notice Notice your breath going in and out Okay And I want you just to transition Intentionally into whatever you are about to to do now So maybe that can be taking a break That can be a little bit of a break Taking a break That can be going for a walk that can be going back to work that can be In your self-care list that can be whatever you are going to do Make sure that you are transitioning with intention Okay,
And I will invite you to do that throughout your day Every time you finish something and you are starting something new.
I want you to just become aware of like,
Okay,
I finished this task I am setting my intention to do this task now And for guidance for energy for creativity and I am grateful Do that The needs the law of attraction is next on thursday so in two days I will do the first The first session on the law of attraction.
It's gonna be a very practical exercise.
Okay?
Okay,
Guys I am closing this container now.
Thank you so much I wish you have an amazing rest of your day And please join the circle Your thriving lifestyle and share how your self-care list is going And I will post the recording there and the photo of my own self-care list so that you can see it Okay Thank you so much and have an amazing rest of your day Adios
