I Notice
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[00:00:00] Welcome to Move With Deb. I'm Deb your friendly neuroplastician. And this is a podcast that explores the relationship between the body and the mind from a health at every size, judgment, free perspective. I teach you how developing a new internal conversation based on curiosity, self friendship and simple neuro-plasticity techniques can rewire your bodymind out of pain and emotional overwhelm to help you build the rich full life that you want to live. Disclaimer, this is not a replacement for medical care.
[00:00:50] You owe it to yourself, to tell yourself, the truth about your thoughts and feelings.
[00:01:00] And I promise you that this is a key piece of mind, body healing. This is a piece of changing your relationship to anxiety, to pain, and to fear.
[00:01:15] So how do we do this? Gonna try to keep it short and sweet.
[00:01:20] My suggestion is to start using the phrase. "I notice."
[00:01:26] So right now, I noticed that I am feeling nervous.
[00:01:31] And nervous feels like a little bit of tightness in my throat. My breath is a little short in my chest. And my head feels a little wiggly.
[00:01:43] And I'm just noticing that.
[00:01:45] I explain this process of emotional awareness as like a dance. And this noticing language allows us to sense into an experience and also step out of it. We're creating this habit of building this neutral relaxed observer, which by its nature curiosity, is an antidote to reactivity.
[00:02:14] This cognitive somatic awareness practice, it's touching in, pulling back and not analyzing, but just witnessing. You don't have to know why all the time. What is happening is that you're having a thought and a feeling which creates a sensation in our body. We are human, we have thoughts and feelings. So learning to not get into the content of the story, of the thought, of the why, of the experience, can really help to build this cognitive somatic meta awareness practice. I am a human being. I am having a thought. I am having a feeling. I noticed that I'm feeling nervous. I noticed that I'm feeling anxious. This is what these sensations feel like in my body.
[00:03:11] When we tell ourselves that we shouldn't feel something or if I wish I didn't feel this, or even when you get lost in the fantasy of my life would be better if I only felt good things all the time, you're not telling yourself the truth. The truth is that this is the feeling you're having right now. And that is okay. Because human beings feel all the things. And so when we have a feeling, if we tell ourselves I notice that I am feeling inadequate, we can offer ourselves some compassion.
[00:03:49] I'm in the process of rewiring my brain and learning how to do this is just noticing what I'm thinking, noticing what I'm feeling, creating peace with that, allowing that process.
[00:04:02] And how we practice is important. We practice with fear and urgency, we will have more fear and urgency. If we practice with a sense of lightness. Humor. Peace. Love and compassion, for ourselves. Love and compassion for the child in us that wishes that things had been different when we were younger. But we get to make things different for that child who lives inside of us now. By letting them tell the truth about how they're feeling and then offering comfort.
[00:04:42] I want to train my brain that emotions are not a problem. The more that you get good at creating emotional allowance and making room for feelings to be felt, feelings get quieter. They just aren't as scary anymore. Working with the tool of somatic tracking, great practice tool for being safe with the sensations that arise in our body. Or being safe with the emotions that we feel.
[00:05:10] When I suggest that you sit with your feelings, what thought or sensation arises? Now notice that. We want to develop this practice of noticing. If starting with your pain seems too hard, start with something you enjoy. Start with a smile that you get on your face when you see your pet.
[00:05:33] What is the thought that you're thinking.
[00:05:35] What is the sensation in your body?
[00:05:38] Where does your mind go?
[00:05:40] I invite you to notice what arises. And then welcome all that arises.
[00:05:46] Hello fear. Hello doubt. Hello pain. Hello joy. Hello ecstasy. Hello kindness. Hello love. Hello anger.
[00:05:58] You are welcome here. I don't need to kick you out. I also might not give you all of my attention. Let's just sit next to each other and share space. Peace. Like meeting a skittish cat. Or a dog who's very afraid. If you hold out your hand, they might run away. So you start by just sitting down. Being calm. Allowing them to come to you. Allowing them to see that you are safe.
[00:06:29] This process is quiet. It is internal and it is for you. Your feelings are for you.
[00:06:39] They are you talking to you.
[00:06:42] And if you don't listen they just get louder. They just want to be heard. There is a part of you that just wants to be acknowledged. We can be that loving, compassionate listener. To soothe ourselves. To say. I hear you. I am with you. And to just let that universal human experience of feeling be felt.
[00:07:10] You will be amazed at how quickly an emotion will move through us.
