Latest / The Pausecast / Ep. 95: PRACTICE "I release any limits I place on myself and know all things are possible"

Transcript

Ep. 95: PRACTICE "I release any limits I place on myself and know all things are possible" · The Pausecast

• 0:04
  Hi, I'm Rachel O'meara. I'm the host of the Pause Cast.
• 0:08
  I'm also the author of Pause Harnessing the Life Changing
• 0:11
  Power of Giving Yourself. A Break as well as a private
• 0:16
  coach for men and women who are struggling with how to get out
• 0:21
  of overwhelm and reclaim their lives, The Pause cast is
• 0:25
  dedicated to helping individuals learn the tools and be more self
• 0:30
  aware that we can all be more capable of to live our best life
• 0:35
  to reach our potential. Whether this is your first time
• 0:38
  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
• 0:46
  to Stay Out of Overwhelm and. Thrive the Blueprint is
• 0:50
  available at my website www.rachelomara.com.
• 0:55
  Get it today so you can start to implement these tools that we
• 0:58
  can all learn. And that's what the pause cast
• 1:01
  is all about. All.
• 1:14
  Right. Hello and welcome.
• 1:16
  Today, I'm excited to practice with you.
• 1:20
  The idea of these sessions is to really complement whatever it is
• 1:23
  in your life that's going on. So that you can really integrate
• 1:28
  of whatever your thoughts are and the more that practice you
• 1:32
  can do around meditation, mindfulness and or breath work,
• 1:37
  I think all really serve to that effect.
• 1:40
  We're going to have a session today where the mantra is I
• 1:46
  release any limits I place on myself and know that all things
• 1:50
  are possible. A little long, but I think it
• 1:52
  really serves us. I'll say it one more time and
• 1:54
  just close your eyes as I say this to to feel into these words
• 1:59
  and you might even want to say them back to yourself, feeling
• 2:04
  your feet on the floor. I release any limits I place on
• 2:08
  myself and know that all things are possible.
• 2:14
  Just notice how that feels in your body as you say that as
• 2:19
  you. Enable yourself to be open to
• 2:25
  this statement. Maybe you feel tightness.
• 2:29
  Maybe there's hot or cold sensations.
• 2:33
  Maybe you feel your feet particularly rooted on the
• 2:36
  ground. Maybe you feel resistance.
• 2:41
  Maybe you notice emotions. Maybe there's fear there.
• 2:44
  Maybe there's joy, Excitement. It's all good.
• 2:48
  The key is to notice what's so for you now, in the present
• 2:52
  moment, so that you can acknowledge where you're at, so
• 2:57
  that you can take this into the direction that serves you.
• 3:01
  So if you would like to close your eyes and just imagine this
• 3:03
  with me or follow along, I invite you to do so.
• 3:08
  How many times have you had a great idea inspired only to have
• 3:12
  it shut down by a fearful thought?
• 3:16
  We all have self limiting beliefs and fears, but sometimes
• 3:20
  it is necessary to push them aside in order to go after what
• 3:23
  we really really want. So this mantra, the one we were
• 3:27
  talking about, I release any limits I place on myself and
• 3:31
  know that all things are possible.
• 3:33
  Is here to remind you that self limiting beliefs are simply just
• 3:37
  that. They are self programmed ideas
• 3:39
  that have developed over time. The good news is that they can
• 3:45
  be reprogrammed. When you release your
• 3:48
  limitations and replace them with possibilities, there is
• 3:51
  truly nothing you cannot accomplish.
• 3:54
  Use this mantra whenever doubtful thoughts or fears start
• 3:57
  creeping in and begin blocking you from achieving your goals,
• 4:01
  whatever those may be. All right.
• 4:03
  So just taking a deep breath into that knowing beliefs are
• 4:09
  just thoughts we choose to believe.
• 4:13
  That's it. And knowing we can shift those
• 4:15
  and change, those really can change.
• 4:17
  Our whole trajectory of success, whatever that is for you, I
• 4:22
  don't know about you, but that makes me pretty excited.
• 4:28
  All right, so let's go ahead and learn the breath pattern.
• 4:30
  Today we're going to just start out with Halo active breath,
• 4:33
  which is inhaling through your nose, exhaling through your
• 4:37
  mouth and make the exhale audible.
• 4:41
  As if you would be able to hear someone next to you and they
• 4:44
  would hear you if you were exhaling.
• 4:47
  Feel like letting a big sigh out.
• 4:48
  Let a big sigh out. If you feel like rotating your
• 4:51
  jaw, moving your neck around your shoulders.
• 4:53
  Whatever is speaking and calling to you, then I invite you to do
• 4:56
  that. Energy moves through the body in
• 4:59
  three ways. Breath, movement and sound and
• 5:04
  voice. So just know that whenever
• 5:06
  that's something that you feel called to do, it's likely.
• 5:09
  Something that's serving you, their body has intelligence
• 5:12
  beyond the mind. All right, so the Halo active
• 5:15
  breath and then we'll move into the triactive breath, which is
• 5:19
  the three-part breath. It's simply inhaling through two
• 5:23
  times. So you inhale through your belly
• 5:24
  1st and this is through your nose, and then move it up to
• 5:27
  your chest and then exhale out through your through your mouth.
• 5:34
  It's a very powerful breath. It's one of the most potent
• 5:37
  breaths that you can do. Which will help to feel
• 5:41
  invigorated and feel all your aliveness.
• 5:44
  So if at anytime you start to feel lightheaded or dizzy, just
• 5:47
  simply return back to that normal breathing, no pattern or
• 5:51
  the Halo active breath, which is the one we just talked about.
• 5:53
  We'll just do a couple holds after the couple patterns of
• 5:57
  that. So the top hold is when we
• 5:59
  inhale through the nose and you hold this breath at the top of
• 6:05
  your lungs. And then you will let your body
• 6:09
  decide when to exhale. Bottom hold is simply the
• 6:13
  opposite of that. Where you exhale, you're holding
• 6:16
  the breath at the bottom and the base of your lungs.
• 6:19
  I will be guiding us through in language, in in the mantra and
• 6:25
  the breath pattern. So simply relax, Go ahead and
• 6:27
  just sit back in your chair, uncrosh your legs, uncrosh your
• 6:30
  arms, taking a moment to settle into your space and just notice.
• 6:38
  Your body in space, normal breathing here.
• 6:43
  Nothing, no patterns. Feeling your feet on the ground,
• 6:50
  feeling the space that you occupy.
• 6:55
  And know that I release any limits I place on myself and
• 7:00
  know that all things are possible.
• 7:07
  I release any limits I place on myself and know that all things
• 7:11
  are possible. And now taking just a couple
• 7:18
  deep breaths here again, no patterns yet.
• 7:21
  Simply feeling into knowing you can shift anything through your
• 7:26
  thoughts and attention. Where the mind goes, attention
• 7:31
  flows. And when you bring your
• 7:36
  intention with your attention, true potency can happen.
• 7:55
  So we'll start a body scan here. Just simply normal breathing,
• 7:58
  but just noticing what's here now.
• 8:03
  As you started, the very crown of your head scanning down
• 8:12
  through your forehead, letting your forehead soften down
• 8:24
  through your eyes and your ears, letting your eyes soften,
• 8:31
  relaxing the inner corners of your eyes.
• 8:36
  Down through your jaw. You can even take your fingers
• 8:39
  and massage your jaw line where your jaw meets your skull.
• 8:43
  You hold a lot of tension there, letting that soften as well.
• 8:52
  Down through your neck, down through your arms and your
• 8:58
  hands. Back up through your middle
• 9:02
  body. Through your heart space and
• 9:07
  your lung space again softening here down through your hips,
• 9:20
  feeling your seat. On the on the chair.
• 9:24
  It's noticing gravity holding you here down through your legs,
• 9:31
  your knees, your lower legs, your ankles.
• 9:38
  Your feet out, your toes, and imagine that scan continuing,
• 9:42
  just going down through the floorboards, wherever you are,
• 9:47
  all of that excess energy going down through the floorboards
• 9:53
  into the ground being held here, and we'll start our breath
• 9:59
  pattern, just that Halo active, inhaling through your nose.
• 10:06
  And exhaling through your mouth, just inviting you to do your own
• 10:12
  pace. And you're welcome to follow
• 10:15
  along with me if that's helpful. That's it.
• 10:24
  With every inhale I release any limits and exhaling I know that
• 10:33
  all things are possible. Again, on the inhale I release
• 10:39
  any limits. Exhaling.
• 10:45
  I know that all things are possible.
• 10:51
  Continuing with that Halo active, breath here at your own
• 10:55
  pace. Increasing that cycle of breath
• 11:02
  now. Just getting deeper as you go,
• 11:05
  every breath, a little more continuous cycle.
• 11:29
  Feeling these limits? Leaving your body with every
• 11:33
  exhale and what are you breathing in?
• 11:48
  What are you choosing to fill your capacity with?
• 11:59
  Whatever is coming up for you? Maybe it's resilience on the
• 12:06
  inhale, Breathing out doubt, fear, resistance, anything.
• 12:16
  Shame. Guilt.
• 12:17
  Anything that no longer serves you.
• 12:22
  Continuing to honor this breath that is filling you up and
• 12:26
  redirecting your programming. Filling your lungs.
• 12:39
  Filling in the back of your lungs here in these inhales.
• 12:53
  Widening in the cavity of your lung cage, your lungs, your rib
• 12:56
  cage. That's it.
• 13:04
  Beautiful. Now we'll just if you feel
• 13:06
  comfortable moving into that three-part breath, the try
• 13:08
  active breath that's inhaling through your nose the next
• 13:11
  inhale, and only if it feels good for you.
• 13:22
  Noticing what's here for you today?
• 13:28
  Letting go of any expectations, any analytical thoughts that are
• 13:33
  happening, and allowing that body to drive what is available
• 13:39
  now. Letting the body do the work.
• 13:53
  Letting any sounds out, if that feels good for you,
• 14:12
  release you any limits knowing that all things are possible.
• 14:21
  Letting inspiration flow in these breaths for yourself.
• 14:30
  Slowing down the breath if that feels good, or speeding it up if
• 14:33
  that feels good. Letting the body guide you.
• 14:41
  Surrendering to the moment. Staying open for what is here.
• 14:56
  Releasing limits. Releasing expectations on
• 15:00
  myself. Knowing all things are possible.
• 15:06
  Entrusting all things are possible.
• 15:15
  We are not our beliefs. We are not our history.
• 15:24
  We are the moment. We are the choices we make and
• 15:31
  each moment is an opportunity is in occasion.
• 15:36
  To redirect like two more triactive breaths here.
• 15:50
  Beautiful. Continuing to just deepen this
• 15:53
  cycle of breath, Feeling your breath driving your life force.
• 16:02
  Feeling your aliveness on all levels here and on the next
• 16:06
  inhale. If it feels good for you, we're
• 16:08
  going to hold that breath at the very top.
• 16:12
  To simply holding up breath, letting the body guide you,
• 16:18
  Holding up breath, feeling your capacity expanding, feeling this
• 16:24
  front, the back, your sides, they're all present and engaged.
• 16:32
  Knowing I trust myself and I can release any limits on myself,
• 16:39
  all limits are released here. And all things are possible and
• 16:45
  exhaling only when your body tells you to exhale.
• 16:48
  When that feels good. Just simply letting go, letting
• 16:53
  go of the breath, letting go by anything you're holding onto
• 16:58
  that you'd like to release any tension.
• 17:05
  Just sending that out with your out breath.
• 17:08
  Just returning to a normal breath here.
• 17:14
  Letting go. Inhaling, releasing on the
• 17:20
  exhale, inhaling intention. And we'll take one more top.
• 17:31
  Hold on this next breath. Inhale when you feel ready, and
• 17:35
  only when you feel ready. Inhaling through the nose and
• 17:39
  holding that breath at the top, releasing any limits I place on
• 17:45
  myself. And I know and I know that all
• 17:48
  things are possible here. And I exhale when I feel ready,
• 17:55
  just exhaling, letting go of that breath again.
• 17:58
  Feeling your capacity expanding as you've in grossed your entire
• 18:03
  body in this one function of intention.
• 18:10
  This normal breathing here, when you've released that breath
• 18:14
  feeling into your sensations, what is coming up for you know
• 18:20
  it's all in service, all in service to myself and what is
• 18:27
  possible now? And feeling your body.
• 18:34
  Here we'll do 1 Exhale and hold at the bottom of your breath, a
• 18:38
  down, exhaled bottom hold. So on that next exhale, when you
• 18:43
  feel ready. And again, only if you feel
• 18:46
  ready. Just sending that last breath
• 18:49
  out, sending that out, letting go, releasing whatever feels
• 18:54
  good to release here. Maybe it's old stories, old
• 18:57
  patterns. Holding this breath at the
• 19:02
  bottom of your lungs, just feeling your vastness, feeling
• 19:07
  the spaciousness you create and can create at any time.
• 19:16
  This hasm this Chamber of limitless possibilities.
• 19:31
  And when you're ready to inhale, feel free to inhale.
• 19:35
  Normal breath, releasing all patterns here, everything just
• 19:39
  going back to normal breathing. If it feels good to take a hand
• 19:54
  and place it on your body. Anywhere that might feel good
• 19:57
  for you might be your heart's face, it might be your
• 20:01
  diaphragm, it might be your head, it could be your
• 20:04
  shoulders, it could be anywhere, your legs.
• 20:06
  Just giving yourself that connection.
• 20:11
  This deeper emotional connection that you can create at anytime.
• 20:18
  Feeling your feet on the floor, feeling your seat on the chair
• 20:23
  wherever you are, acknowledging who's here now.
• 20:32
  Acknowledging and honoring your path to know that it is in
• 20:38
  service to everything that has led you to right here in the
• 20:43
  future and acknowledging. Just send a little gratitude to
• 20:49
  yourself for showing up today, for being present, for taking
• 20:57
  the time to recalibrate and redirect, and focus your
• 21:07
  energies and intentions on yourself, which is so important
• 21:12
  to go for what you want saying. Thank you.
• 21:21
  Thank you for being here. Thank you for showing up.
• 21:28
  I see you. I hear you.
• 21:33
  I feel you. And when it feels good for you
• 21:38
  to open your eyes, I invite you to do that.
• 21:40
  Taking your hand away if it feels good.
• 21:42
  Just noticing the different colors in the room, noticing the
• 21:46
  textures if there's a window nearby, Looking outside,
• 21:51
  noticing what's happening in your environment.
• 21:57
  Bringing you back to right here. And a lot of times, breathwork
• 22:04
  doesn't have words. It's not a verbal exercise.
• 22:07
  So if you'd like to reflect at all, sometimes it's helpful to
• 22:12
  take a take a piece of paper, take a journal notebook, and
• 22:16
  just write down any messages, any thoughts that you have that
• 22:21
  you'd like to process or just have on record for yourself.
• 22:25
  A lot of times we don't even know that until we start
• 22:29
  writing. Maybe it's how you feel right
• 22:31
  now. What is your experience like?
• 22:36
  So I invite you to take that piece of paper if you have one.
• 22:41
  If not, no worries and you can use this prompt Who is here now?
• 22:51
  Who is here now? Who is here now?
• 23:01
  Give you a moment to do that, and I invite you to continue to
• 23:23
  bring this into your day. So as you continue your day or
• 23:26
  your week, always know you can return to this experience.
• 23:31
  You can simply recall this mantra.
• 23:35
  I release all limits on myself and know I am open to limitless
• 23:40
  possibilities and that that is within your power and the mind
• 23:46
  controls those thoughts, feelings and behavior as much as
• 23:50
  possible when you bring that mantra in.
• 23:53
  So inviting you to do that all week today, just returning to
• 23:56
  that, maybe taking just one inhale and letting yourself
• 24:01
  recall what your experience was like here.
• 24:07
  All right, everyone, thank you so much for being here today.
• 24:11
  Take care and we will see you next time.
• 24:22
  Thanks for listening today to the PAUSE cast.
• 24:25
  If you haven't already, please subscribe so that you don't miss
• 24:29
  a show. And if you haven't already,
• 24:32
  please rate us, Leave your review.
• 24:34
  We would love to hear from you and help us get the word out.
• 24:37
  If you know of anyone who you think might benefit from the
• 24:40
  tools or discussions that you've found helpful, then invite them
• 24:44
  to join us. Share the PAUSE cast with those
• 24:47
  who you think might find this useful to become more selfaware.
• 24:51
  Remember, Sharing is caring. I'll see you next time on the
• 24:55
  Pause Cast.