Hey there,
Welcome.
I'm so glad you're here.
I am Kanae Corner,
The leading national certified counselor specializing in financial therapy for stress and sleep.
Now today I want to teach you what I call the four S's.
Why do I call it that?
It's simple.
All four things start with the letter S.
Silence.
Sound,
Stretching,
Soothing.
Now,
Normally when I teach this to my clients in my retreats,
We do 20 minutes,
20 minutes on each section,
20 minutes of silence,
20 minutes of sound.
20 minutes of stretching and 20 minutes of soothing.
But today,
For example purposes,
I'm just going to keep it to about four or five minutes for each section.
This is just a training to teach you.
You can do this on your own.
And then I'm also going to make short videos so you can do this.
If you just want to do the silence part only,
Then you can break it up.
Today's video,
I'm going to show you all of it all at once.
OK,
But before we get started,
I have one little thing to tell you.
Your ABCs.
And that is one,
Have an attitude of nonchalant.
Two,
Suspend your beliefs.
Like the only thing you wanna be is yourself.
Don't need to be anything else anybody else wants you to be or what you believe you should be.
Don't even believe I should be a way that you should be.
Because remember,
Attitude of nonchalance.
This doesn't have to go any way.
Let's just see what happens.
Let's just connect.
That's our C.
Attitude of nonchalance.
Be yourself.
And suspend your beliefs.
Etsy Connect.
Order to connect you're going to need to get comfortable so go ahead and do that now Take your deep breath,
Your deep,
Clizzy breath in through your nose.
You're going to blow it out to you.
Now,
Whether you're a beginner or you've been meditating for years,
It doesn't matter.
You're going to breathe in through your nose.
And you're going to Breathe out.
Now,
I know if you've been meditating for years and you have a certain way you like to do it.
Do it.
You don't have to do what I tell you.
Totally up to you.
Remember,
We're going to be ourselves.
And in just a few minutes,
We're going to be silent.
Meditate in silence.
But first.
.
.
Become present.
Now,
Don't worry about how long we're going to go.
I'm going to start the sound and that's when you'll know the silence is over.
But the silence?
With your breath.
That is the only thing you listen to.
You can keep your eyes closed and just really connect with the sounds around you.
Maybe the sounds in your room.
And we hear the birds.
It doesn't matter if you like them or not.
Just be with them.
If you like,
You can name each sound here.
Let's be with it.
Remember to breathe.
You may still hear the sound.
Just allow yourself to sit up straight.
Really stretching from your diaphragm if you're Not already.
Cool your posture.
Elongate your spine.
Really flex your hips.
I'm just going to adjust my position.
You can too.
And now.
.
.
You can keep your eyes closed or you can open them.
It's totally up to you.
We've already done our silence.
We incorporated our sound.
And now.
.
.
We'll do our stretching.
And the stretching is just what's meaningful to you.
You can take 20 minutes to stretch or two minutes to stretch.
What would you like to stretch?
Start now.
I'm going to stretch my arms because the shoulders of where I hold my stress.
So I'm going to start.
Stretching.
All right.
Into the left.
Now this isn't any professional stretch.
This is really about what feels good to your body.
Listen to your body.
Is your body calling out?
Are your shoulders calling out?
Are your hips calling out?
Maybe your hands are calling out.
Did you hear that My body was really calling for this stretch.
Remember to breathe.
It's just stretching.
Getting into your body.
It doesn't have to be professional.
It doesn't have to be yoga.
It doesn't have to be anything.
Remember,
An attitude of nonchalance.
Listen to your body.
Maybe your body's telling you to stretch your neck.
Are you listening What is your body saying?
Okay,
Good.
Now the last part of this.
Called soothing.
Now you can do this in two ways.
You can just use your hands or You can use a actual massager.
Now,
When I do this,
I typically use an actual massager.
I'm going to show you the massage way first,
And then we'll use a hand.
Turn it on.
And because I said shoulders are where I hold my stress.
Just a little light massage.
Now,
If you don't have a massager,
That's okay.
Because I'm gonna show you how to do this without a massager.
Now,
Remember how you are listening to your body for the stretch.
Going to do the same thing for the massage.
Take a deep breath.
Where do you normally have your attention?
I heard someone say feet.
Okay.
Then you just gotta grab your foot.
And you gotta push.
Pushing those tight areas.
Where do you feel that tension?
Maybe it's your hand.
Take one hand,
Massage the other one.
Really get those fingers loose.
Some people hold their attention in their fingers.
Stretch each finger.
Remember,
This is just soothing.
Soothing,
Soothing.
It doesn't feel good.
So just judge your body.
Feel your body.
Areas you probably haven't touched in a long time.
When was the last time you really just touched your wrist?
Be with it.
Maybe you hold your attention here just so much.
Let it go.
Let it go.
You're doing so well.
Just one way you can do it is just to move around in those areas,
Right?
Move around in those areas.
Another way you can do the soothing?
Justice.
Just roll his shoulders.
Roll your wrist.
Just assume that.
You know how I like to massage?
My head.
Oh,
There's so many nerve centers in your skull.
And right at the crown.
You have no idea.
When was the last time you've done this?
Oh my goodness.
Feels so good.
Now,
If you have a partner,
You guys can switch off and help each other.
But this is something you can do by yourself.
This is total self-care.
These four S's are the ultimate.
Self-care.
I teach these in my retreats.
My man.
Love this.
Because they don't get as much self-care as the ladies do.
We just spent a few minutes,
Just 15 minutes.
Focus on ourselves.
Do this every day.
Take 15 minutes.
Give yourself the attention,
The self-care you need.
Silence.
Just be.
Remember your ABCs before you get started.
You're having an attitude of nonchalant.
You're going to be yourself.
You're going to connect.
How are you going to connect?
You're going to get comfortable.
Breathe in through your nose as you get comfortable.
Find your comfortable position.
Whatever is comfortable for you.
Some people like to meditate on the floor.
I do not.
I like a chair or a couch.
So find what's comfortable for you.
And just breathe.
If you want to do the silence with your eyes open,
You can.
No rule that says you can't.
But if it makes you feel more comfortable to close your eyes,
Then do so.
And just connect with the sounds around you.
There's really never any silence in this world.
But no matter what's happening outside of the world,
The silence is inside of you.
Connect with the silence inside of you.
And then as you connect with the silence inside of you.
Allow the sound to begin.
Now if you like,
You can use a drum.
Piano.
I used the birds today.
Whatever sound you like,
Turn on that sound.
I usually like 20 minutes of each one of these.
But it's totally up to you whatever you have to give to yourself in this moment.
And then that sound plays for you.
Maybe you really get into the drums.
Let the drums get into your body.
And then begin to stretch those areas of your body that are calling out to you.
You may want to stretch from head to toe.
This could be the time that you do your yoga.
Take the time,
20,
30 minutes even if you like.
And then soothe yourself.
Whatever you need.
You can use the massager.
You can just use your hands.
Totally up to you.
But you just did the four S's of self-care.
Very good.
Just thank yourself.
And that's how we're going to end.
Just say thank you.
Now,
I like to smile when I do it,
But you don't have to.
Can't help it.
I'm saying thank you to you,
But I'm saying thank you to me too.
Thank yourself.
Bye for now.
I'll see you sooner.
Love you muchly.
