Alright,
So let's get started.
Hello,
Hey what's up Tom?
Good to have everybody on.
So I'm going to read a quote and then also like two quotes really.
So I think this one's really kind of like hit me in the face.
Hi AJ.
Quite a bit.
This is by Dr.
Alan Watkins in his book,
Complete Coherence.
And he says,
If you don't have control over your emotions,
Then who does?
And this is again developing emotional intelligence.
And really what is emotional intelligence?
And this is a quote,
Another quote,
By a book by Howard Book and Stephen Stein in their book called The EQ Edge.
And this is how they describe emotional intelligence.
Emotional quotidian is the set of skills that enable us to be more conscious and the set of skills that enable us to make our way in a complex world.
The personal,
Social,
And the survival aspects of overall intelligence.
The elusive common sense and the sensitivity that are essential to effective daily functioning.
It has to do with the ability to read the political and social environment and landscape them.
To intuitively grasp what others want and need.
What strengths and weaknesses are to remain unruffled by stress and to be engaging.
The kind of person others want to be around and will follow.
So tap in a little bit deeper into that as we get into our meditation.
But let's start by doing some breathing.
Let's wake up our chi.
Right.
This is we're going to do a Kapalabhati breathing,
Skull shining breath of fire because we're trying to bring the fire right from down in the reservoir of our pelvis.
This is where our energy typically sits.
Right.
I'm going to bring it all the way up through the spine,
Through the chakra system and skull shining breath of fire.
So really begin to light our brain on fire.
So we're going to do we're going to use we're going to pump the breath out through the nose.
We're going to start together.
Normally I say that,
But I can't really see you.
We'll start nice and slow and all we're doing is working to pull the belly in to push the breath out.
Everything is going through the nose.
No need to really be concerned or really work with the in the I'm sorry,
The inhale at all.
We're in a vacuum system with the breath.
So the inhale will take care of itself.
We're just focusing on a sharp exhalation through the nose.
And if you work for the sound,
We're going to make a sound like this.
If you work for that sign by pulling in the belly and pushing out the breath,
That's how we can really begin to access that the diaphragm of what's needed.
So let's start.
Let's actually take our palms,
We're going to interlace the fingers,
Push them all the way up to the sky.
Nice and high.
It's going to open up our lungs.
Right.
We're going to start with an exhale out.
Let's take half an inhale in and let's start together nice and slow.
Keep going.
Exhale,
Exhale,
Exhale.
Pull.
Keep the elbows in line with the ears.
Keep the arms nice and long.
Keep those thumbs attached and keep going out.
Imagine like you're sweeping a floor.
Let's go a little bit faster.
Out,
Out,
Out,
Out.
Keep going.
30 more.
Out,
Out,
Out,
Out.
A little bit faster if you can.
Faster.
Good.
Exhale the breath out.
Hold empty of any breath.
15 seconds.
Keep the arms all the way up.
Hold,
Hold,
Hold.
10.
Take a big giant inhale.
Pull all the way up.
Inhale,
Inhale,
Inhale.
Great,
Great,
Great.
Hold the breath here at the top.
Hold,
Hold,
Hold.
Top it off.
Three more sips of air through the mouth.
One,
Two,
Three.
Hold,
Hold,
Hold.
Easy,
Easy,
Easy.
Keep reaching up.
Another 15 seconds.
Holding the breath gently.
10.
Five.
Exhale out.
Hands in your thighs.
Let's find a beautiful smooth breath in and out.
Find that equanimity within your breath.
Find a beautiful depth and a smoothness.
Gain control of your breath.
You can gain control of your breath.
You can begin to control your mind,
Your emotions and drop into the moment.
So just start your breath.
And again,
This is a practice.
It's just a practice.
And the more you show up to practice every day or twice a day,
Especially when you have this stay at home pandemic quarantine going on,
You really can begin to develop your mind,
Get in touch with your emotions and really begin to empower yourself by finding your center.
Keep finding that breath.
Step back.
Begin to objectify thoughts,
Feelings,
Sensation and just really watching,
Knowing that they're there and knowing that you're not those things.
You're not your thoughts,
You're not your feelings.
Just know that they're there.
Create distance.
Begin to like step back,
Zoom out,
Begin to watch the energy of emotions,
Energy,
Right?
Or emotions,
Energy in motion.
Begin to notice like the stream of thoughts and it's not about stopping our thoughts,
Just about becoming increasingly aware.
Keep letting go.
Keep tapping in using your breath as the anchor.
And as you objectify your feelings,
Can you just notice what it is,
Where it rests in your body?
You're still feeling the anxiety of this pandemic or the stress or the panic.
And now that we're going into our second week of isolation,
Maybe things are changing for you.
Maybe you're developing some more clarity and more acceptance of where we are as a world,
Not even just as New Yorkers or Americans or wherever you're streaming from.
But the more we can accept what is going on right now and be grateful for it,
That's where we're going to find the opportunities instead of attaching ourselves to the way things were or the way you want things to be now or the way they always have been.
We allow,
We can shift and move and develop resilience by tapping in and being aware of our feelings.
And see if I objectify that feeling,
Can you watch it move and change and maybe it just slowly releases and goes away.
What is on the other side of that emotion?
Maybe something comes up or finds another way back into your body and into your mind.
Notice also the thoughts that are created around that emotion.
Thoughts and feelings are yin and yang or they're very intimately connected.
One feeds the other and they both feed each other.
Keep going back your breath.
Keep noticing your feelings and your thoughts.
And not over analyzing,
But just being aware that they're there.
Begin to understand the connection between your feelings and your thoughts and your thoughts and your feelings.
And notice that,
Can you find that center?
Can you find the here and now?
And that's the point,
That's the victory right there.
It's identifying your center,
Your source.
Letting your breath be the negotiator or the navigator to right here and right now.
And the facilitator of detachment from feeling and thought.
And invite you,
As you become more aware,
To use breath throughout the day.
When you're feeling overwhelmed or emotionally overtaken.
Because if you're not in control of your feelings,
Then who is?
It's a great question.
Breathe in deeply.
Hard breath out the nose.
Do it again in.
Let it go out.
One more.
Notice how the breath makes you feel.
Just even those hard breaths,
How it really begins to shift the internal landscape and change you emotionally and consciously.
Awesome everybody.
Another big breath in.
Let it go out.
Again.
Let it go.
One more.
Great.
Open your eyes when you're ready.
Thank yourself for showing up.
I thank you for showing up.
Let me know if you have any questions.
Share this with your community.
If you want to make a donation,
Send it to my Venmo,
Will Not Fear.
It's in my bio.
I really appreciate it.
I'm really just spreading the word.
This is a time to reflect.
Let's do that and develop these skills and practices.
Thanks so much.
Namaste and have an awesome day.
