Self Care Sunday ✨ Power Of Pause

Hello, Cadre family. My name is Jean Nicholls. It's a beautiful fall day here in Minneapolis. Doesn't actually feel like October. I'm really confused on what month it feels like, but that's okay. Hey, Jules, how's it going? Hello, Andy. Andy, hats. I like that. Happy Sunday wherever you're at. My invitation to you. Hello, Jennifer, how are you doing? Happy belated birthday. Hey, Elise. So great to see you all here. Coming in on a Sunday, so. Hi, Rick, how's it going? I feel so lucky all of you people popping in here.

Speak. Wonder what's up. How lucky am I that all of you are out here today on this amazing Sunday. I'll just give a little share. There's a person in the chat here today. Her name is Jennifer. It was her birthday this weekend. So I just want to say happy, happy birthday. Another trip around the sun. Congratulations. So today, Sunday, I've turned it into Serenity Sunday. Self Care Sunday. Add in all the terminologies. So here's my invitation to you in the chat. What do you feel in your body right now?

What do you feel in your body right now? There is no wrong answer and it's only about this particular moment in time. So what do you feel in your body right now? So I'll share. I feel two things. I feel in my heart. I feel a calm and excitement. Now that might seem like opposite, but the calm is really coming from a place of. I'm in a training all weekend and the excitement is coming from a place of the. The training that I'm in this weekend. And then physically my jaw hurts like it has hurt for a while.

But what I've learned about my jaw hurting from my training is that it is also coming from my spine. I'll share more about that later. So, yeah, energetic and happy. Fatigue, all of it. Here's what's great about it. When we can find a safe space to share exactly how we feel in the moment. I find Elise energetic and hopeful. I find that I'm able to feel a little less pressure on myself to have to try to take care of it. Speak Wonder, weary. Lot of emotion. A lot of emotion, a lot of physicalness.

Right? Right. Our bodies carry so much. So if you think about it, our skin protects our bones. Our bones and our rib cage protects our heart and our lungs. So we have so many layers to us. Even just from a physical perspective, our brain has. I might get this number wrong because I'm still learning it, but no less than three, three protective, really cushiony layers that surrounds it that's on top of our skull, which is a hard shell. So there are layers upon layers. There are roughly seven or eight different layers of protection just for our brain.

And our brain does so much right. So when we feel what we feel, we might feel it one place in our body, but it might be coming from somewhere else. So with today's intention, the power of pause. I have two, two ways to look at it. The first way is taking pause in our day self care Sunday. Like, I love a good Sunday, and there's no intentionally bad Sunday. But when I say I love a good Sunday, I like, today was my perfect day. I, as much as I love summer and hot, I love a good fall day that's not too cold.

I can wear a hoodie, and I feel good. And the leaves are changing, but also the leaves have started to fall. Like, to me, that's a good fall day because I love to go outside and grab a handful of leaves and whip them into the air. And then this is really funny because cameras can do selfies. I love to try to capture different selfies to see where the leaves fall in the photo. It's stupid, I know, but it's so fun because it makes me laugh. And so finding the power of that pause, how might I check out from everything that is going on in our lives, in our days, how might I just find space to allow my brain to laugh or cry or reset?

Whatever it is that we feel in this particular moment is the energy that is in our bodies and our minds and our energy bodies. So when we can name it, we can honor it, because it doesn't just happen, right? So fatigue or weariness, it's a compilation of all these different things. Go, go, going. Throwing ourselves into a healing process. Throwing ourselves at a problem that we want to solve because it hits us personally and passionately. Feeling energetic and hopeful, that comes from something. There's something else in our bodies and our minds and our day that is inspiring that.

So when we can name it, we can start to strip away and figure out a little bitty, tiny piece of what's really going on here. So feeling energetic, for me, what's really going on is that mindset of, wow, I'm learning something. I'm also exhausted because I've learned so much and I'm coming off of allergy season and all these things, we can feel all of it. So even if we wrote one thing, I bet if we asked, do we feel anything else? The answer is probably yes. And so we can identify it. So the Power of the pause allows us to say time out to the world, Time out to children, dogs, partners, mowing the lawn, all of it.

And coming back into center and taking a breath. So my invitation to you inside this moment of pause is to take a breath. So here's how we're going to do this. Breath. We're gonna breathe in for a count of four, and we're gonna exhale out for a count of five. So breathe in for four, take a one second pause, exhale out for five. Ready to do this with me in three, two, one. Inhale, pause, exhale, pause. One more time. Inhale, pause, exhale. How do you feel right now? In this second? How do you feel?

I'll explain how I feel. I feel like I can slow down in how I'm speaking because I feel like my whole system just got a really beautiful hug. Almost as if I wrapped my arms around my shoulders and gave myself a bear hug. So the power of the pause doesn't have to be huge or long. It can be as simple as taking three to five controlled breaths, intentional breaths. And here's what's great. We believe that we are super Mac, super multitaskers. But the brain would tell us that we can really only focus on one thing at a time.

So if I focus on my breath, everything else that I think about hits a pause, goes on reset. Because right now, I'm putting all of my intention into my breath. And if you want to visualize something, I like to visualize a color. I'm very visual. So when I visualize, I feel in my body, what do I feel right now? If I feel tired and I want to feel more energy? So there's two parts to the question. How do I feel right now? How do I want to feel right now? And if I feel like I want to have more energy, then I might visualize breathing in gold light into my nose and allowing the particles of that breath to disseminate through my entire body with gold.

And then as I exhale out, I get to exhale back out that gift of gold. Or if you're letting go of something heavy, exhale out whatever color that heaviness feels like. So we can really engage our brain, we can engage our body and our breath to help us with that pause. Now, I said that there were two pauses, right? That was a pause in our system. There's pausing in our life, in our day. We're doing that right now. You said no to something else right now. To take a time out, to be here with me, to all of us.

What a gift. What a gift it is for me to see all of your names pop up, to see your words magically pop into the chat. But what a gift is it for you to have said, wow, you know what? Right now I'm going to take a pause on the laundry or washing dishes or insert whatever, and I'm going to take a yes from me right now. So for me, Jean, this weekend, I took a pause. I took a three day pause. Now, you might question whether or not this is actually a pause and that's okay. But I took a time out from all my other busy and I said yes to taking a three day class.

So I'm in a cranial sacral therapy course right now, and at the end of it, I'll be certified to host cranial sacral sessions for people. But this group of facilitators, it's the first time I've heard any of the facilitators say this. And I've taken a lot of classes. I'm a total geek and I'm super curious. But what they said was, I can't be the best leader facilitator of this particular healing modality unless I take and receive this whole healing modality. And that made me pause because, yeah, I took out a timeout for my days, my weekends to be here.

But here's what's happened. Inside this course, we have done no less than 12 or 13 opportunities where we have to practice on someone and receive. So 13 times in three days, I've received healing. But even better, this morning, we had to set the intention for what we want our day to be. Because did you know, when we set an intention and we focus on process, not outcome, it allows our brain to reset, to repurpose, to invest energy into that intention. There's more science to it. I'll share more soon, I promise.

But 13 times my intention for today was to receive healing. I don't do that very well. I don't do that very often. And it's not because I don't want to or because I don't think I need to. I actually know that I need to. But I get so excited by the opportunity of helping others heal. Whether it's Reiki or a sound bath, or leading a spin class and moving energy that way, or coaching with my clients in my day job, right? I get so excited by that that I forget to heal. So what did I do? On our lunch break, I scheduled a massage and I scheduled a cranial sacral session with someone that I know.

That I want to learn more from or I just want to experience because I know so much more. So getting on the plane, Jennifer, and taking a timeout for you win. That's your pause. So my invitation to you is in the chat. What's one pause that you can take and choose for you? Maybe it's a walk. Maybe it's a drive in the car. Maybe it's sitting in silence. Scary. Maybe it's saying, I have 27 days of vacation time that have accrued and it doesn't roll over at the end of the year and I simply lose it. Book the day off.

I literally have a person on my team who is so frustrated with their job, this is our team at our cycle studio, is so frustrated with their day job that it's literally physically taking a toll on them. So for the last six months, I meet with them once every week or every couple of weeks. We go through the resume, I work through my network, we talk about strategy to help them find a new job. But every two weeks, I send them a text and I say, have you booked a day off yet? Because if my math is math incorrect, you just accrued three days since the last time you took a day off.

So you have three extra days. And when you leave this job, which you will, you have all this vacation time you never took. So instead of stressing out yourself even more, how might you take an extra day for you and use that day to look for a new job or use that day to go for a walk? So the power of the pause. 1. Is simply resetting yourself in the moment. How do I feel right now? How do I want to feel right now? Take some breaths, slow breaths. And force yourself to either count or visualize. 2.

Power of the pause in your schedules. How might you say yes to that class that is going to inspire you? How might you say yes to receiving, healing if you give so much out? How might you say yes to taking that vacation because you've been spread so thin for so long? Or how might you simply say yes to stillness? Now, here's my homework for you. Over the course of this next week, take a pause. And my invitation to you is to post into the comments on the Cadre sphere what your pause was and how it made you feel.

You don't have to do this. It's an invitation. Only if you follow me on Instagram dreambag30, you can send me a DM or you could simply know for yourself that you did the thing. Proud of all of you. I love you dearly and I'm so excited for all of us to have paws. Time for me to get back to class. Thanks for being my paws.