Latest / The Pausecast / Ep 102 - PRACTICE - I release any limits I place on myself as a corporate leader

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Ep 102 - PRACTICE - I release any limits I place on myself as a corporate leader · The Pausecast

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  Hi, I'm Rachel O'meara. I'm the host of the Pause Cast.
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  I'm also the author of Pause Harnessing the Life Changing
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  Power of Giving Yourself. A break?
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  As well as a private coach for men and women who are struggling
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  with how to get out of overwhelm and reclaim their lives, the
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  Pause cast is dedicated to helping.
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  Individuals learn the tools and be more self aware that we can
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  all be more capable of to live our best life to reach our
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  potential. Whether this is your first time
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  listening or you're a regular, I invite you to download my free
• 0:43
  gift to you, which is a blueprint called The Three Keys
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  to Stay Out of Overwhelm and. Thrive the.
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  Blueprint is available at my website www.rachelomara.com.
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  Get it today so you can start to implement these tools that we
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  can all learn. And that's what the pause cast
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  is all about. All.
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  Right. Hello and welcome.
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  Today I'm excited to practice with you here and the idea of
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  these sessions is to really complement whatever it is in
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  your life that's going on so that you can really integrate
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  feeling. In control and conscious of
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  whatever your thoughts are and the more the practice you can do
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  around meditation, mindfulness and or breath work, I think all
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  really serve to that effect. So knowing that it's April,
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  knowing that we're here in the beginning of the month, which is
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  very exciting, we're going to have a session today where the
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  mantra. Is I release any limits I place
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  on myself and know that all things are possible A little
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  long, but I think it really serves us.
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  I'll say it one more time and just close your eyes as I say
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  this to to feel into these words and you might even want to say
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  them back to yourself just taking one inhaled.
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  Breath. Feeling your feet on the floor,
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  I release any limits I place on myself.
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  And know that all things are possible.
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  Just notice how that feels in your body as you say that as you
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  enable yourself to be open to this statement.
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  Maybe you feel tightness. Maybe there's hot or cold
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  sensations. Maybe you feel your feet
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  particularly rooted on the ground.
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  Maybe you feel resistance. Maybe you notice emotions.
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  Maybe there's fear there. Maybe there's joy, excitement.
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  It's all good at. The key is to notice what's so
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  for you now, in the present moment, so that you can
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  acknowledge where you're at, so that you can take this into the
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  direction that serves you. So I'm going to read a little
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  passage, and then we'll start the breathwork.
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  And one thing we'll try today is.
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  To breathe without music, because the music I've noticing
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  is not necessarily working with what I'm doing.
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  The music is copyright free and I think there's just some
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  quality issues. Nonetheless, that's all good.
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  So if you would like to close your eyes and just imagine this
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  with me or follow along, I invite you to do so.
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  How many times have you had a great idea?
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  Inspired only to have it shut down by a fearful thought.
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  We all have self limiting beliefs and fears, but sometimes
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  it is necessary to push them aside in order to go after what
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  we really, really want. So this mantra, the one we were
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  talking about, I release any limits I place on myself and
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  know that all things are possible.
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  Is. Here to remind you that self
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  limiting beliefs are simply just that.
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  They are self programmed ideas that have developed over time.
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  The good news is that they can be reprogrammed.
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  When you release your limitations and replace them
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  with possibilities, there is truly nothing you cannot
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  accomplish. Use this mantra whenever
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  doubtful thoughts or fears start creeping in and begin blocking
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  you from achieving your goals, whatever those may be.
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  All right, so just taking a deep breath into that knowing.
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  Beliefs are just thoughts we choose to believe.
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  That's it. And knowing we can shift those
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  and change those really can change our whole trajectory of
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  success, whatever that is for you.
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  I don't know about you, but that makes me pretty excited.
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  All right. So let's go ahead and learn the
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  breath pattern. Today we're going to just start
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  out with Halo active breath, which is inhaling through your
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  nose. Exhaling through your mouth and
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  make the exhale audible as if you would be able to hear
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  someone next to you and they would hear you if you were
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  exhaling at that level. So just practice that a few.
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  Times. And that can be actually.
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  Through any sound or movement as well.
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  So if you feel like letting a big sigh out, let a big sigh
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  out. If you feel like rotating in
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  your jaw, moving your neck around your shoulders, whatever
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  is speaking and calling to you, then I invite you to do that.
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  Energy moves through the body in three ways, breath, movement,
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  and sound and voice. So just know that whenever
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  that's something that you feel called to do, it's likely
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  something that's serving you. Their body has intelligence
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  beyond the mind. All right, so the Halo active
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  breath and then we'll move into the triactive breath, which is
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  the three-part breath. It's simply inhaling through two
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  times. So you inhale through your belly
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  1st and this is through your nose and then move it up to your
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  chest and then exhale out through your through your mouth.
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  So just practice that a few times.
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  It's a very powerful breath. It's one of the most potent
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  breaths that you can do, which will help to feel invigorated
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  and feel all your aliveness. So if at anytime you start to
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  feel lightheaded or dizzy, just simply return back to that
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  normal breathing. No pattern or the Halo active
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  breath, which is the one we just talked about, OK, And then we'll
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  just do a couple holds. After the couple patterns of
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  that, so the top hold is when we inhale through the nose and you
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  hold this breath at the top of your lungs and then.
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  You will let. Your body decide when to exhale,
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  and I'll cue you for this so there's no need to remember
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  anything. OK?
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  And then the bottom hold is simply the opposite of that.
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  Where you exhale, you're holding the breath at the bottom and the
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  base of your lungs. You're holding it there until
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  your body tells you to inhale again, and then we all simply,
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  probably end from that. All right?
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  So knowing there's no music here, I will be guiding us
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  through in language, in in the mantra and the breath pattern.
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  So simply relax, go ahead and just sit back in your chair,
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  uncrush your legs, uncrush your arms, taking a moment to settle
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  into your space and just notice. Your body in space, normal
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  breathing here. Nothing, no patterns.
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  Feeling your feet on the ground, feeling the space that you
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  occupy. And know that I release any
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  limits I place on myself and know that all things are
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  possible. I release any limits I place on
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  myself and know that all things are possible.
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  And now taking just a couple deep breaths here again, no
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  patterns yet. Simply feeling into knowing you
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  can shift anything through your thoughts and intention.
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  Where the mind goes, attention flows.
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  And when you bring your intention with your attention,
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  true potency can happen. So we'll start a body scan here.
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  Just simply normal breathing, but just noticing what's here
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  now as you started the very crown of your head.
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  Scanning down through your forehead.
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  Letting your forehead soften down through your eyes and your
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  ears. Letting your eyes soften.
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  Relaxing the inner corners of your eyes.
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  Down through your jaw. You can even take your fingers
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  and massage your jaw line where your jaw meets your skull.
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  We hold a lot of tension there, letting that soften as well.
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  Down through your neck, down through your arms and your
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  hands. Back up through your middle
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  body. Through your heart space and
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  your lung space again softening here down through your hips,
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  feeling your seat. On the on the chair.
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  It's noticing gravity holding you here down through your legs,
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  your knees, your lower legs, your ankles.
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  Your feet out, your toes, and imagine that scan continuing,
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  just going down through the floorboards, wherever you are,
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  all of that excess energy going down through the floorboards
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  into the ground being held here, and we'll start our breath
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  pattern, just that Halo active, inhaling through your nose.
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  And exhaling through your mouth, just inviting you to do your own
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  pace. And you're welcome to follow
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  along with me if that's helpful. That's it.
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  And with every inhale I release any limits and exhaling I know
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  that all things are possible. Again, on the inhale I release
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  any limits. Exhaling.
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  I know that all things are possible.
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  Continuing with that Halo active, breath here at your own
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  pace. Increasing that cycle of breath
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  now. Just getting deeper as you go,
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  every breath, a little more continuous cycle.
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  Feeling these limits, leaving your body with every exhale and
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  what are you breathing in? What are you choosing to fill
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  your capacity with? Whatever is coming up for you?
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  Maybe it's resilience on the inhale, Breathing out doubt,
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  fear, resistance, anything. Shame.
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  Guilt. Anything that no longer serves
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  you. Continuing to honor this breath
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  that is filling you up and redirecting your programming.
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  Filling your lungs. Filling in the back of your
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  lungs here in these inhales. Widening in the cavity of your
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  lung cage, your lungs, your rib cage.
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  That's it. Beautiful.
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  Now we'll just if you feel comfortable moving into that
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  three-part breath, the try active breath that's inhaling
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  through your nose the next inhale, and only if it feels
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  good for you. Noticing what's here for you
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  today? Letting go of any expectations,
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  any analytical thoughts that are happening, and allowing that
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  body to drive what is available now.
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  Letting the body do the work. Letting any sounds out, if that
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  feels good for you. Releasing any limits, knowing
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  that all things are possible. Letting inspiration flow in
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  these breaths for yourself. Slowing down the breath if that
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  feels good, or speeding it up if that feels good.
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  Letting the body guide you. Surrendering to the moment.
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  Staying open for what is here. Releasing limits.
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  Releasing expectations on myself.
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  Knowing all things are possible. Entrusting all things are
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  possible. We are not our beliefs.
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  We are not our history. We are the moment.
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  We are the choices we make. And each moment is an
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  opportunity is in occasion to redirect.
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  Like two more? Try active breaths here.
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  Beautiful. Continuing to just deepen this
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  cycle of breath. Feeling your breath, driving
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  your life force. Feeling your aliveness on all
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  levels here. And on the next inhale.
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  If it feels good for you, we're going to hold that breath.
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  At the very top is simply holding up breath.
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  Letting the body guide you. Holding up breath.
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  Feeling your capacity. Expanding, Feeling this front,
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  the back, your sides, they're all present and engaged.
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  Knowing I trust myself and I can release any limits on myself,
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  all limits are released here. And all things are possible and
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  exhaling only when your body tells you to exhale.
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  When that feels good, Just simply letting go, letting go of
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  the breath, letting go. But anything you're holding on
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  to that you'd like to release Any tension?
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  Just sending that out with your out breath.
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  Just returning to a normal breath here.
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  Letting go. Inhaling, releasing on the
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  exhale, inhaling intention. And we'll take one more top.
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  Hold on this next breath. Inhale when you feel ready and
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  only when you feel ready. Inhaling through the nose and
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  holding that breath at the top, releasing any limits I place on
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  myself. And I know and I know that all
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  things are possible here. And I exhale when I feel ready,
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  just exhaling, letting go of that breath again.
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  Feeling your capacity expanding as you've engrossed your entire
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  body in this one function of intention.
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  This normal breathing here, when you've released that breath,
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  just feeling into your sensations, what is coming up
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  for you know, it's all in service, all in service to
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  myself and what is possible now? And feeling your body.
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  Here we'll do 1 Exhale and hold at the bottom of your breath, a
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  down, exhaled bottom hold. So on that next exhale, when you
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  feel ready. And again, only if you feel
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  ready. Just sending that last breath
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  out, sending that out, letting go, releasing whatever feels
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  good to release here. Maybe it's old stories, old
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  patterns. Holding this breath at the
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  bottom of your lungs, Just feeling your vastness, feeling
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  the spaciousness you create and can create at any time, this
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  chasm, this Chamber of limitless possibilities.
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  And when you're ready to inhale, feel free to inhale.
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  Normal breath, releasing all patterns here, everything just
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  going back to normal breathing. And if it feels good to take a
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  hand and place it on your body. Anywhere that might feel good
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  for you. It might be your heart's face,
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  it might be your diaphragm, it might be your head, it could be
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  your. Shoulders.
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  It could be anywhere. Your legs.
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  Just giving yourself that connection, this deeper
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  emotional connection that you can create at anytime.
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  Feeling your feet on the floor, feeling your seat on the chair,
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  wherever you are, acknowledging who's here now, acknowledging
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  and honoring. Your path and know that it is in
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  service to everything that has led you to right here in the
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  future and acknowledging. Just send a little gratitude to
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  yourself for showing up today, for being present, for taking
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  the time to recalibrate. And redirect and focus your
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  energies and intentions on yourself, which is so important
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  to go for what you want. Same thank you.
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  Thank you for being here. Thank you for showing up.
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  I see you. I hear you.
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  I feel you. And when it feels good for you
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  to open your eyes, I invite you to do that.
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  Taking your hand away if it feels good, just noticing the
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  different colors in the room, noticing the textures if there's
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  a window nearby, looking outside, noticing what's
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  happening in your environment, bringing you back to right here
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  and a lot of times. Breathwork doesn't have words.
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  It's not a verbal exercise. So if you'd like to reflect at
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  all, sometimes it's helpful to take a take a piece of paper,
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  take a journal notebook, and just write down any messages,
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  any thoughts that you have that you'd like to process or just
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  have on record for yourself. A lot of times we don't even
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  know that until we start writing.
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  Maybe it's how you feel right now.
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  What is your experience like? So I invite you to take that
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  piece of paper if you have one. If not, no worries and you can
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  use this prompt. Who is here now?
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  Who is here now? Who is here now?
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  Give you a moment to do that, and I invite you to continue to
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  bring this into your day. So as you continue your day or
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  your week, always know you can return to this experience.
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  You can simply recall this mantra.
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  I release all limits on myself. And know I am open to limitless
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  possibilities and that that is within your power and the mind
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  controls those thoughts, feelings and behavior as much as
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  possible when you bring that mantra in.
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  So inviting you to do that all week today, just returning to
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  that, maybe taking just one inhale and letting yourself
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  recall what your experience was like here.
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  All right, everyone. Thank you so much for being here
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  today. Take care and we will see you
• 25:26
  next time. We'll see you next time on
• 25:30
  Mindset Mondays. Bye for now.
• 25:42
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  So my favorite one right now just to share is this mana
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  You've got to watch it. Thanks for listening today.
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