1 00:00:00,800 --> 00:00:06,080 Speaker 1: Begin by getting into a comfortable position spine tall and straight, 2 00:00:07,559 --> 00:00:12,839 shoulders rolled back slightly to open up your heart and 3 00:00:12,960 --> 00:00:19,480 palms resting in your lap, facing open. When you feel ready, 4 00:00:20,079 --> 00:00:26,039 softly close your eyes. Allow all of your focus right 5 00:00:26,039 --> 00:00:30,559 now to center in on your breathing belly and rick cage, 6 00:00:30,600 --> 00:00:38,679 expanding on every inhale and contracting on every axe hill. Really, 7 00:00:38,799 --> 00:00:44,039 take a moment to tune in to a rhythm here. 8 00:00:46,640 --> 00:00:48,920 What do you notice when you let your breath be 9 00:00:49,399 --> 00:01:03,520 whatever it wants to be, as you enjoy taking delicious 10 00:01:03,560 --> 00:01:08,319 SIPs of air, You tune into your body and you 11 00:01:08,400 --> 00:01:11,200 get honest about where your mood is at right now, 12 00:01:11,640 --> 00:01:21,120 without judging anything, just observing wherever you're at now. I 13 00:01:21,159 --> 00:01:24,560 want you to imagine there is a scale of emotions, 14 00:01:24,959 --> 00:01:27,719 a spectrum, if you will, all the way on the 15 00:01:27,840 --> 00:01:31,480 left you see despair, all the way on the right 16 00:01:31,560 --> 00:01:35,120 you see joy, and in the middle you see neutral. 17 00:01:37,079 --> 00:01:40,719 Where do you fall on this spectrum of emotions right now? 18 00:01:42,239 --> 00:01:48,359 Imagine you're a little place marker falling wherever you are. 19 00:01:47,040 --> 00:01:47,959 Speaker 2: Just allowing it. 20 00:01:49,000 --> 00:01:53,400 Speaker 1: There's nothing to judge here as good or bad. Just 21 00:01:53,560 --> 00:02:00,640 notice it. And now, together we're going to do a 22 00:02:00,719 --> 00:02:03,680 practice to move that marker up as high as we 23 00:02:03,840 --> 00:02:06,079 can on this spectrum of emotions. 24 00:02:06,640 --> 00:02:08,719 Speaker 2: To help you boost your mood. 25 00:02:10,000 --> 00:02:13,800 Speaker 1: Take a deep breath in stomach and rib cage, fully expanding, 26 00:02:14,199 --> 00:02:16,719 holding your breath at the top, feeling a sense of 27 00:02:16,840 --> 00:02:21,400 readiness and willingness within you, and when you're ready, axhale 28 00:02:21,479 --> 00:02:28,719 with a sigh. You feel ready and willing to move 29 00:02:28,800 --> 00:02:34,000 your mood. To give yourself an emotional boost of well being. 30 00:02:36,439 --> 00:02:40,319 Tune into what that readiness and willingness feels like within you, 31 00:02:43,759 --> 00:02:48,599 affirming to yourself in your mind or out loud, I 32 00:02:48,639 --> 00:02:59,879 am ready and willing to lift my emotional state. This 33 00:03:00,199 --> 00:03:08,000 willingness is truly the cornerstone of this practice. When we 34 00:03:08,080 --> 00:03:13,280 are willing to see things differently, we often do. And 35 00:03:13,319 --> 00:03:16,000 the good news here is that there's nothing for you 36 00:03:16,080 --> 00:03:19,879 to try to figure out, nothing for you to try 37 00:03:19,919 --> 00:03:25,639 to view a certain way. Now. This is much sweeter 38 00:03:25,840 --> 00:03:29,639 than that. In some ways. This is an emotional inside 39 00:03:29,719 --> 00:03:36,800 job that you are capable of doing right now. I 40 00:03:36,879 --> 00:03:41,240 want you to breathe in and out, noticing how you 41 00:03:41,319 --> 00:03:46,000 feel and just accepting it as it is right now, 42 00:03:46,039 --> 00:03:53,319 wherever it is. Let your body, heart and mind know 43 00:03:55,639 --> 00:04:03,960 I accept this current emotion. I accept it with love. 44 00:04:08,439 --> 00:04:11,919 As you love and accept this emotion, you watch that 45 00:04:12,080 --> 00:04:15,960 marker begin to rise. It begins to lift up in 46 00:04:16,000 --> 00:04:23,759 the emotional scale. Tune in to the new feeling you're experiencing. 47 00:04:26,000 --> 00:04:29,560 Notice how you have already boosted your mood, even if 48 00:04:29,560 --> 00:04:35,399 ever so slightly. Now feel great appreciation towards yourself for 49 00:04:35,519 --> 00:04:41,759 boosting your mood, and watch that marker again begin to 50 00:04:41,920 --> 00:04:50,480 flow higher on the chart. Breathe an affirm, I appreciate 51 00:04:50,560 --> 00:04:55,319 myself for doing this. I love and accept myself as 52 00:04:55,399 --> 00:05:01,240 I am right now. Whatever I'm feeling is okay with me. 53 00:05:02,560 --> 00:05:07,120 Then I'm grateful for my emotions, and I'm grateful for 54 00:05:07,240 --> 00:05:14,199 the boost in this mood that I'm experiencing. Now, Notice 55 00:05:14,240 --> 00:05:17,600 how you have already boosted your mood, even if ever 56 00:05:17,720 --> 00:05:23,759 so slightly. Now feel great appreciation towards yourself for boosting 57 00:05:23,759 --> 00:05:30,079 your mood, and watch that marker again begin to flow 58 00:05:30,240 --> 00:05:38,879 higher on the chart. Breathe an affirm, I appreciate myself 59 00:05:38,879 --> 00:05:43,279 for doing this. I love and accept myself as I 60 00:05:43,360 --> 00:05:49,040 am right now. Whatever I'm feeling is okay with me, 61 00:05:50,360 --> 00:05:54,920 and I'm grateful for my emotions, and I'm grateful for 62 00:05:55,040 --> 00:06:02,040 the boost in this mood that I'm experiencing now. Notice 63 00:06:02,040 --> 00:06:05,399 how you have already boosted your mood, even if ever 64 00:06:05,519 --> 00:06:11,560 so slightly. Now, feel great appreciation towards yourself for boosting 65 00:06:11,560 --> 00:06:18,759 your mood, and watch that marker again begin to flow higher. 66 00:06:18,480 --> 00:06:19,079 Speaker 2: On the chart. 67 00:06:23,079 --> 00:06:29,480 Speaker 1: Breathe and affirm, I appreciate myself for doing this. I 68 00:06:29,519 --> 00:06:35,399 love and accept myself as I am right now. Whatever 69 00:06:35,439 --> 00:06:39,800 I'm feeling is okay with me. Then I'm grateful for 70 00:06:39,920 --> 00:06:44,199 my emotions, and I'm grateful for the boost in this 71 00:06:44,360 --> 00:06:50,360 mood that I'm experiencing now. I'm grateful that I'm feeling 72 00:06:50,439 --> 00:06:55,519 better than I was before, and I'm excited for what's 73 00:06:55,600 --> 00:07:03,720 to come. Now into that positive anticipation for an even 74 00:07:04,160 --> 00:07:10,040 better feeling. What is an emotion that's higher up on 75 00:07:10,079 --> 00:07:16,600 the scale that you are reaching for. Choose an emotion 76 00:07:16,800 --> 00:07:19,920 that's perhaps just a few notches up on the scale 77 00:07:19,959 --> 00:07:27,079 from where you are now. Tell yourself, I'm willing to 78 00:07:27,160 --> 00:07:32,120 feel this way now, and if it helps you, think 79 00:07:32,160 --> 00:07:36,680 of a time in your life when you felt that way. 80 00:07:37,839 --> 00:07:43,800 Give yourself that feeling right now. You don't need to 81 00:07:43,879 --> 00:07:47,639 wait for any external circumstance to change before your emotion. 82 00:07:47,839 --> 00:07:52,720 Does you are capable of lifting up the emotion right now, 83 00:07:56,120 --> 00:08:00,240 Feel and see that marker on the spectrum of emotions 84 00:08:01,199 --> 00:08:10,959 rising again. Feel your emotions lifting up, getting higher and higher. 85 00:08:18,480 --> 00:08:23,959 And now, if you haven't already, focus on love and 86 00:08:24,240 --> 00:08:31,680 joy at the very top of that emotional skill. Affirm 87 00:08:31,720 --> 00:08:45,720 to yourself, I give myself the feelings of love and joy. 88 00:08:48,399 --> 00:08:55,080 You feel yourself opening up, rising higher on the emotional skill, 89 00:08:57,799 --> 00:09:03,720 receiving a flooding sensation of love and joy. It enters 90 00:09:03,720 --> 00:09:10,039 into every cell of your being, every space within every cell, 91 00:09:13,159 --> 00:09:20,279 every atom, every space within every atom. You feel ready 92 00:09:21,480 --> 00:09:26,639 and willing to move your mood to give yourself an 93 00:09:26,639 --> 00:09:33,000 emotional boost of well being. Tune into what that readiness 94 00:09:33,039 --> 00:09:40,240 and willingness feels like within you, affirming to yourself in 95 00:09:40,320 --> 00:09:45,039 your mind or out loud, I am ready and willing 96 00:09:45,960 --> 00:09:57,480 to lift my emotional state. This willingness is truly the 97 00:09:57,639 --> 00:10:04,120 cornerstone of this practice. When we are willing to see 98 00:10:04,159 --> 00:10:09,120 things differently, we often do. And the good news here 99 00:10:09,240 --> 00:10:12,559 is that there's nothing for you to try to figure out, 100 00:10:13,360 --> 00:10:17,600 nothing for you to try to view a certain way. Now, 101 00:10:17,759 --> 00:10:22,799 this is much sweeter than that. In some ways, this 102 00:10:22,960 --> 00:10:27,720 is an emotional inside job that you are capable of 103 00:10:27,759 --> 00:10:34,120 doing right now. I want you to breathe in and out, 104 00:10:35,200 --> 00:10:39,639 noticing how you feel and just accepting it as it 105 00:10:39,720 --> 00:10:47,320 is right now, wherever it is. Let your body, heart 106 00:10:47,440 --> 00:10:58,080 and mind know I accept this current emotion. I accept 107 00:10:58,080 --> 00:11:05,720 it with love. As you love and accept this emotion, 108 00:11:05,960 --> 00:11:10,080 you watch that marker begin to rise. It begins to 109 00:11:10,240 --> 00:11:16,919 lift up in the emotional scale. Tune in to the 110 00:11:16,960 --> 00:11:23,279 new feeling you're experiencing. Notice how you have already boosted 111 00:11:23,279 --> 00:11:28,200 your mood, even if ever so slightly. Now feel great 112 00:11:28,279 --> 00:11:34,279 appreciation towards yourself for boosting your mood, and watch that 113 00:11:34,399 --> 00:11:42,720 marker again begin to flow higher on the chart. Breathe 114 00:11:42,799 --> 00:11:48,960 an affirm I appreciate myself for doing this. I love 115 00:11:49,000 --> 00:11:54,799 and accept myself as I am right now. Whatever I'm 116 00:11:54,840 --> 00:11:59,720 feeling is okay with me, and I'm grateful for my emotion, 117 00:12:00,399 --> 00:12:04,080 and I'm grateful for the boost in this mood that 118 00:12:04,120 --> 00:12:10,240 I'm experiencing now. I'm grateful that I'm feeling better than 119 00:12:10,240 --> 00:12:15,200 i was before, and I'm excited for what's to come. 120 00:12:18,080 --> 00:12:24,240 Now lean into that positive anticipation for an even better feeling. 121 00:12:27,320 --> 00:12:29,799 What is an emotion that's higher up on the scale 122 00:12:29,799 --> 00:12:37,039 that you are reaching for. Choose an emotion that's perhaps 123 00:12:37,320 --> 00:12:39,600 just a few notches up on the scale from where 124 00:12:39,600 --> 00:12:46,799 you are now. Tell yourself, I'm willing to feel this 125 00:12:46,879 --> 00:12:51,600 way now, and if it helps you, think of a 126 00:12:51,639 --> 00:12:57,320 time in your life when you felt that way. Give 127 00:12:57,399 --> 00:13:03,360 yourself that feeling right now. You don't need to wait 128 00:13:03,440 --> 00:13:07,360 for any external circumstance to change before your emotion does. 129 00:13:08,080 --> 00:13:11,960 You are capable of lifting up the emotion right now. 130 00:13:15,320 --> 00:13:19,440 Feel and see that marker on the spectrum of emotions 131 00:13:20,440 --> 00:13:30,159 rising again. Feel your emotions lifting up, getting higher and higher. 132 00:13:37,720 --> 00:13:43,159 And now, if you haven't already, focus on love and 133 00:13:43,480 --> 00:13:50,879 joy at the very top of that emotional scale. Affirm 134 00:13:50,960 --> 00:14:06,759 to yourself, I give myself the feelings of love and joy. 135 00:14:07,639 --> 00:14:14,360 You feel yourself opening up, rising higher in the emotional scale, 136 00:14:17,039 --> 00:14:22,919 receiving a flooding sensation of love and joy. It enters 137 00:14:22,960 --> 00:14:29,240 into every cell of your being, every space within every cell, 138 00:14:32,360 --> 00:14:39,519 every atom, every space within every atom. You feel ready 139 00:14:40,679 --> 00:14:45,840 and willing to move your mood to give yourself an 140 00:14:45,879 --> 00:14:52,240 emotional boost of well being. Tune into what that readiness 141 00:14:52,279 --> 00:14:59,440 and willingness feels like within you. Affirming to yourself in 142 00:14:59,519 --> 00:15:04,279 your mind or out loud. I am ready and willing 143 00:15:05,200 --> 00:15:16,720 to lift my emotional state. This willingness is truly the 144 00:15:16,879 --> 00:15:23,360 cornerstone of this practice. When we are willing to see 145 00:15:23,399 --> 00:15:28,279 things differently, we often do. And the good news here 146 00:15:28,480 --> 00:15:32,440 is that there's nothing for you to try to figure out, 147 00:15:32,600 --> 00:15:36,840 nothing for you to try to view a certain way. Now, 148 00:15:37,000 --> 00:15:42,039 this is much sweeter than that. In some ways, this 149 00:15:42,200 --> 00:15:46,919 is an emotional inside job that you are capable of 150 00:15:47,000 --> 00:15:53,440 doing right now. I want you to breathe in and out, 151 00:15:54,440 --> 00:15:58,840 noticing how you feel and just accepting it as it 152 00:15:58,960 --> 00:16:06,519 is right now, wherever it is. Let your body, heart 153 00:16:06,679 --> 00:16:17,320 and mind know I accept this current emotion. I accept 154 00:16:17,320 --> 00:16:24,960 it with love. As you love and accept this emotion, 155 00:16:25,200 --> 00:16:29,279 you watch that marker begin to rise. It begins to 156 00:16:29,440 --> 00:16:36,159 lift up in the emotional scale. Tune in to the 157 00:16:36,200 --> 00:16:42,480 new feeling you're experiencing. Notice how you have already boosted 158 00:16:42,519 --> 00:16:47,399 your mood, even if ever so slightly. Now feel great 159 00:16:47,480 --> 00:16:53,480 appreciation towards yourself for boosting your mood, and watch that 160 00:16:53,639 --> 00:17:01,919 marker again begin to flow higher on the chart. Breathe 161 00:17:02,000 --> 00:17:08,200 and affirm I appreciate myself for doing this. I love 162 00:17:08,240 --> 00:17:14,039 and accept myself as I am right now. Whatever I'm 163 00:17:14,079 --> 00:17:19,240 feeling is okay with me, and I'm grateful for my emotions, 164 00:17:19,640 --> 00:17:23,279 and I'm grateful for the boost in this mood that 165 00:17:23,359 --> 00:17:29,440 I'm experiencing now. I'm grateful that I'm feeling better than 166 00:17:29,480 --> 00:17:37,599 I was before, and I'm excited for what's to come. Now. 167 00:17:38,279 --> 00:17:43,480 Lean into that positive anticipation for an even better feeling. 168 00:17:46,519 --> 00:17:49,039 What is an emotion that's higher up on the scale 169 00:17:49,039 --> 00:17:56,319 that you are reaching for. Choose an emotion that's perhaps 170 00:17:56,519 --> 00:17:58,799 just a few notches up on the scale from where 171 00:17:58,839 --> 00:18:06,039 you are now. Tell yourself, I'm willing to feel this 172 00:18:06,079 --> 00:18:10,799 way now, and if it helps you, think of a 173 00:18:10,839 --> 00:18:16,559 time in your life when you felt that way. Give 174 00:18:16,640 --> 00:18:22,599 yourself that feeling right now. You don't need to wait 175 00:18:22,640 --> 00:18:26,599 for any external circumstance to change before your emotion does. 176 00:18:27,319 --> 00:18:31,160 You are capable of lifting up the emotion right now. 177 00:18:34,559 --> 00:18:38,640 Feel and see that marker on the spectrum of emotions 178 00:18:39,640 --> 00:18:49,400 rising again. Feel your emotions lifting up, getting higher and higher. 179 00:18:56,960 --> 00:19:02,440 And now, if you haven't already, focus on love and 180 00:19:02,680 --> 00:19:10,160 joy at the very top of that emotional skill. Affirmed 181 00:19:10,160 --> 00:19:16,400 to yourself, I give myself the feelings of love and 182 00:19:16,519 --> 00:19:32,640 joy you feel yourself opening up, rising higher on the 183 00:19:32,680 --> 00:19:40,039 emotional skill, receiving a flooding sensation of love and joy. 184 00:19:41,640 --> 00:19:47,440 It enters into every cell of your being, every space 185 00:19:47,480 --> 00:19:57,759 within every cell, every atom, every space within every atom. 186 00:19:57,799 --> 00:20:04,079 You feel ready and willing to move your mood to 187 00:20:04,200 --> 00:20:10,359 give yourself an emotional boost of well being. Tune into 188 00:20:10,400 --> 00:20:17,559 what that readiness and willingness feels like within you, affirming 189 00:20:17,599 --> 00:20:22,079 to yourself in your mind or out loud, I am 190 00:20:22,160 --> 00:20:34,200 ready and willing to lift my emotional state. This willingness 191 00:20:34,599 --> 00:20:41,559 is truly the cornerstone of this practice. When we are 192 00:20:41,559 --> 00:20:46,680 willing to see things differently, we often do. And the 193 00:20:46,720 --> 00:20:49,640 good news here is that there's nothing for you to 194 00:20:49,680 --> 00:20:53,279 try to figure out, nothing for you to try to 195 00:20:53,359 --> 00:20:59,400 view a certain way. Now, this is much sweeter than that. 196 00:20:59,559 --> 00:21:04,559 In some way, this is an emotional inside job that 197 00:21:04,759 --> 00:21:10,599 you are capable of doing right now. I want you 198 00:21:10,680 --> 00:21:16,160 to breathe in and out, noticing how you feel, and 199 00:21:16,319 --> 00:21:20,440 just accepting it as it is right now, wherever it is. 200 00:21:24,000 --> 00:21:30,359 Let your body, heart and mind know I accept this 201 00:21:30,519 --> 00:21:42,599 current emotion. I accept it with love. As you love 202 00:21:42,759 --> 00:21:46,880 and accept this emotion, you watch that marker begin to rise. 203 00:21:47,799 --> 00:21:54,960 It begins to lift up in the emotional scale. Tune 204 00:21:54,960 --> 00:22:00,359 into the new feeling you're experiencing. Notice how you have 205 00:22:00,759 --> 00:22:06,039 already boosted your mood, even if ever so slightly. Now 206 00:22:06,079 --> 00:22:12,079 feel great appreciation towards yourself for boosting your mood, and 207 00:22:12,240 --> 00:22:16,440 watch that marker again begin to flow higher. 208 00:22:16,160 --> 00:22:16,759 Speaker 2: On the chart. 209 00:22:20,759 --> 00:22:27,160 Speaker 1: Breathe and affirm, I appreciate myself for doing this. I 210 00:22:27,240 --> 00:22:33,079 love and accept myself as I am right now. Whatever 211 00:22:33,119 --> 00:22:37,480 I'm feeling is okay with me. Then I'm grateful for 212 00:22:37,599 --> 00:22:41,880 my emotions, and I'm grateful for the boost in this 213 00:22:42,039 --> 00:22:48,039 mood that I'm experiencing now. I'm grateful that I'm feeling 214 00:22:48,119 --> 00:22:53,200 better than I was before, and I'm excited for what's 215 00:22:53,279 --> 00:23:01,039 to come. Now lean into that positive anticipation for an 216 00:23:01,079 --> 00:23:07,599 even better feeling. What is an emotion that's higher up 217 00:23:07,640 --> 00:23:13,880 on the scale that you are reaching for. Choose an 218 00:23:13,880 --> 00:23:17,240 emotion that's perhaps just a few notches up on the 219 00:23:17,279 --> 00:23:24,599 scale from where you are now. Tell yourself, I'm willing 220 00:23:24,680 --> 00:23:29,079 to feel this way now, and if it helps you, 221 00:23:29,599 --> 00:23:31,440 think of a time in your life when you felt 222 00:23:31,440 --> 00:23:41,079 that way. Give yourself that feeling right now. You don't 223 00:23:41,119 --> 00:23:44,720 need to wait for any external circumstance to change before 224 00:23:44,759 --> 00:23:48,680 your emotion does. You are capable of lifting up the 225 00:23:48,720 --> 00:23:56,640 emotion right now. Feel and see that marker on the 226 00:23:56,680 --> 00:24:05,039 spectrum of emotions rising again. Feel your emotions lifting up, 227 00:24:07,039 --> 00:24:18,359 getting higher and higher. And now, if you haven't already, 228 00:24:19,240 --> 00:24:24,880 focus on love and joy at the very top of 229 00:24:24,920 --> 00:24:32,839 that emotional skill. Affirm to yourself, I give myself the 230 00:24:32,960 --> 00:24:47,759 feelings of love and joy. You feel yourself opening up, 231 00:24:50,720 --> 00:24:57,599 rising higher on the emotional skill, receiving a flooding sensation 232 00:24:57,920 --> 00:25:02,839 of love and joy. It enters into every cell of 233 00:25:02,880 --> 00:25:13,400 your being, every space within every cell, every atom, every space, 234 00:25:13,440 --> 00:25:28,680 within every atom. You are love and joy. You are 235 00:25:28,759 --> 00:25:36,759 the embodiment of love and joy. Feel it vibrating in 236 00:25:36,799 --> 00:25:48,200 your body. You affirm to yourself, I got this. I 237 00:25:48,240 --> 00:25:53,160 can give myself the mood boost I sink I am 238 00:25:53,240 --> 00:25:58,440 capable of lifting my emotions. Allow all of your focus 239 00:25:58,519 --> 00:26:02,599 right now to center in on your breathing belly and 240 00:26:02,680 --> 00:26:08,039 rick cage, expanding on every inhale and contracting on every 241 00:26:08,079 --> 00:26:13,480 ax hill. Really take a moment to tune into a 242 00:26:13,559 --> 00:26:20,839 rhythm here, and what do you notice when you let 243 00:26:20,880 --> 00:26:34,400 your breath be whatever it wants to be? As you 244 00:26:34,559 --> 00:26:39,480 enjoy taking delicious SIPs of air. You tune into your body, 245 00:26:40,759 --> 00:26:43,240 and you get honest about where your mood is at 246 00:26:43,319 --> 00:26:53,599 right now, without judging anything, just observing wherever you're at now. 247 00:26:53,680 --> 00:26:57,240 I want you to imagine there is a scale of emotions, 248 00:26:57,640 --> 00:27:01,000 a spectrum, if you will. Way on the left you 249 00:27:01,079 --> 00:27:05,119 see despair, all the way on the right you see joy, 250 00:27:06,079 --> 00:27:10,279 and in the middle you see neutral. Where do you 251 00:27:10,400 --> 00:27:15,599 fall on this spectrum of emotions right now? Imagine you're 252 00:27:15,599 --> 00:27:20,559 a little place marker falling wherever you are, just allowing it. 253 00:27:21,680 --> 00:27:26,079 There's nothing to judge here as good or bad. Just 254 00:27:26,240 --> 00:27:33,319 notice it. And now, together we're going to do a 255 00:27:33,400 --> 00:27:36,359 practice to move that marker up as high as we 256 00:27:36,519 --> 00:27:39,319 can on this spectrum of emotions. 257 00:27:39,319 --> 00:27:41,119 Speaker 2: To help you boost your mood. 258 00:27:42,680 --> 00:27:46,440 Speaker 1: Take a deep breath in stomach and rib cage, fully expanding, 259 00:27:46,880 --> 00:27:49,400 holding your breath at the top, feeling a sense of 260 00:27:49,519 --> 00:27:54,079 readiness and willingness within you, and when you're ready, axhale 261 00:27:54,160 --> 00:28:01,400 with a sigh. You feel ready and willing to move 262 00:28:01,480 --> 00:28:06,720 your mood To give yourself an emotional boost of well being, 263 00:28:09,119 --> 00:28:12,960 Tune into what that readiness and willingness feels like within you, 264 00:28:16,440 --> 00:28:21,279 affirming to yourself, in your mind or out loud, I 265 00:28:21,319 --> 00:28:32,519 am ready and willing to lift my emotional state. This 266 00:28:32,839 --> 00:28:40,680 willingness is truly the cornerstone of this practice. When we 267 00:28:40,759 --> 00:28:45,960 are willing to see things differently, we often do. And 268 00:28:46,000 --> 00:28:48,680 the good news here is that there's nothing for you 269 00:28:48,759 --> 00:28:52,559 to try to figure out, nothing for you to try 270 00:28:52,599 --> 00:28:58,319 to view a certain way. Naw, this is much sweeter 271 00:28:58,519 --> 00:29:02,319 than that. In some ways, this is an emotional inside 272 00:29:02,400 --> 00:29:09,480 job that you are capable of doing right now. I 273 00:29:09,559 --> 00:29:13,920 want you to breathe in and out, noticing how you 274 00:29:14,000 --> 00:29:18,640 feel and just accepting it as it is right now, 275 00:29:18,720 --> 00:29:25,960 wherever it is. Let your body, heart and mind know 276 00:29:28,319 --> 00:29:36,640 I accept this current emotion. I accept it with love. 277 00:29:41,119 --> 00:29:44,519 As you love and accept this emotion, you watch that 278 00:29:44,759 --> 00:29:48,640 marker begin to rise. It begins to lift up in 279 00:29:48,680 --> 00:29:56,440 the emotional scale. Tune in to the new feeling you're experiencing. 280 00:29:58,680 --> 00:30:02,240 Notice how you have already boosted your mood, even if 281 00:30:02,240 --> 00:30:08,079 ever so slightly. Now feel great appreciation towards yourself for 282 00:30:08,200 --> 00:30:14,440 boosting your mood, and watch that marker again begin to 283 00:30:14,599 --> 00:30:23,160 flow higher on the chart. Breathe an affirm I appreciate 284 00:30:23,240 --> 00:30:28,039 myself for doing this. I love and accept myself as 285 00:30:28,079 --> 00:30:33,920 I am right now. Whatever I'm feeling is okay with me, 286 00:30:35,240 --> 00:30:39,759 and I'm grateful for my emotions, and I'm grateful for 287 00:30:39,920 --> 00:30:46,119 the boost in this mood that I'm experiencing now. I'm 288 00:30:46,160 --> 00:30:51,160 grateful that I'm feeling better than I was before, and 289 00:30:51,240 --> 00:30:57,720 I'm excited for what's to come. Now. Lean into that 290 00:30:58,000 --> 00:31:05,680 positive anticipation for an even better feeling. What is an 291 00:31:05,720 --> 00:31:08,079 emotion that's higher up on the scale that you are 292 00:31:08,119 --> 00:31:15,759 reaching for. Choose an emotion that's perhaps just a few 293 00:31:15,839 --> 00:31:19,519 notches up on the scale from where you are now. 294 00:31:22,359 --> 00:31:27,599 Tell yourself, I'm willing to feel this way now, and 295 00:31:27,720 --> 00:31:29,960 if it helps you, think of a time in your 296 00:31:30,000 --> 00:31:36,720 life when you felt that way. Give yourself that feeling 297 00:31:37,000 --> 00:31:42,359 right now. You don't need to wait for any external 298 00:31:42,400 --> 00:31:46,839 circumstance to change before your emotion does. You are capable 299 00:31:47,039 --> 00:31:54,359 of lifting up the emotion right now. Feel and see 300 00:31:54,880 --> 00:32:02,079 that marker on the spectrum of emotions rising again. Feel 301 00:32:02,119 --> 00:32:15,880 your emotions lifting up, getting higher and higher. And now, 302 00:32:16,559 --> 00:32:23,319 if you haven't already, focus on love and joy at 303 00:32:23,319 --> 00:32:29,519 the very top of that emotional skill. Affirm to yourself, 304 00:32:30,839 --> 00:32:45,559 I give myself the feelings of love and joy. You 305 00:32:45,599 --> 00:32:52,160 feel yourself opening up, rising higher on the emotional skill, 306 00:32:54,880 --> 00:33:00,799 receiving a flooding sensation of love and joy. It enters 307 00:33:00,799 --> 00:33:07,079 into every cell of your being, every space within every cell, 308 00:33:10,240 --> 00:33:22,559 every atom, every space, within every atom. You are love 309 00:33:23,599 --> 00:33:34,160 and joy. You are the embodiment of love and joy. 310 00:33:34,960 --> 00:33:45,079 Feel it vibrating in your body. You affirm to yourself, 311 00:33:45,240 --> 00:33:49,599 I got this. I can give myself the mood boost, 312 00:33:49,640 --> 00:33:56,720 I sink, I am capable of lifting my emotions. Allow 313 00:33:56,839 --> 00:33:59,440 all of your focus right now to center in on 314 00:33:59,480 --> 00:34:04,519 your breathing belly and rip cage, expanding on every inhale 315 00:34:05,759 --> 00:34:11,679 and contracting on every axe hill. Really take a moment 316 00:34:11,760 --> 00:34:19,159 to tune into a rhythm here, And what do you 317 00:34:19,280 --> 00:34:22,599 notice when you let your breath be whatever it wants 318 00:34:22,639 --> 00:34:36,320 to be, as you enjoy taking delicious SIPs of air, 319 00:34:37,480 --> 00:34:41,559 You tune into your body and you get honest about 320 00:34:41,599 --> 00:34:45,159 where your mood is at right now, without judging anything, 321 00:34:46,079 --> 00:34:53,679 just observing wherever you're at now. I want you to 322 00:34:53,800 --> 00:34:57,920 imagine there is a scale of emotions, a spectrum. If 323 00:34:57,960 --> 00:35:00,400 you will, all the way on the left, do you 324 00:35:00,480 --> 00:35:04,519 see despair? All the way on the right you see joy? 325 00:35:05,480 --> 00:35:09,639 And in the middle, you see neutral. Where do you 326 00:35:09,800 --> 00:35:15,000 fall on this spectrum of emotions right now? Imagine your 327 00:35:15,079 --> 00:35:20,000 little place marker falling wherever you are, just allowing it. 328 00:35:21,079 --> 00:35:25,400 There's nothing to judge here as good or bad. Just 329 00:35:25,639 --> 00:35:32,719 notice it. And now, together, we're going to do a 330 00:35:32,760 --> 00:35:35,760 practice to move that marker up as high as we 331 00:35:35,920 --> 00:35:38,119 can on this spectrum of emotions. 332 00:35:38,719 --> 00:35:40,519 Speaker 2: To help you boost your mood. 333 00:35:42,079 --> 00:35:45,840 Speaker 1: Take a deep breath in stomach and rib cage, fully expanding, 334 00:35:46,280 --> 00:35:48,800 holding your breath at the top, feeling a sense of 335 00:35:48,880 --> 00:35:53,519 readiness and willingness within you, and when you're ready, axhale 336 00:35:53,559 --> 00:36:00,800 with a sigh. You feel ready and willing to move 337 00:36:00,880 --> 00:36:06,079 your mood to give yourself an emotional boost of well being. 338 00:36:08,519 --> 00:36:12,360 Tune into what that readiness and willingness feels like within you, 339 00:36:15,840 --> 00:36:20,679 affirming to yourself in your mind or out loud, I 340 00:36:20,719 --> 00:36:31,920 am ready and willing to lift my emotional state. This 341 00:36:32,199 --> 00:36:40,000 willingness is truly the corner stone of this practice. When 342 00:36:40,000 --> 00:36:44,000 we are willing to see things differently, we often do. 343 00:36:45,239 --> 00:36:47,880 And the good news here is that there's nothing for 344 00:36:47,920 --> 00:36:51,599 you to try to figure out, nothing for you to 345 00:36:51,760 --> 00:36:56,480 try to view a certain way. Now, this is much 346 00:36:57,320 --> 00:37:01,079 sweeter than that in some ways. This is an emotional 347 00:37:01,199 --> 00:37:07,800 inside job that you are capable of doing right now. 348 00:37:08,760 --> 00:37:13,159 I want you to breathe in and out, noticing how 349 00:37:13,199 --> 00:37:18,039 you feel and just accepting it as it is right now, 350 00:37:18,119 --> 00:37:25,400 wherever it is. Let your body, heart and mind know 351 00:37:27,679 --> 00:37:36,039 I accept this current emotion. I accept it with love. 352 00:37:40,519 --> 00:37:44,000 As you love and accept this emotion, you watch that 353 00:37:44,159 --> 00:37:48,039 marker begin to rise. It begins to lift up in 354 00:37:48,039 --> 00:37:55,800 the emotional scale. Tune into the new feeling you're experiencing. 355 00:37:58,079 --> 00:38:01,599 Notice how you have already boosted your mood, even if 356 00:38:01,639 --> 00:38:07,480 ever so slightly. Now feel great appreciation towards yourself for 357 00:38:07,599 --> 00:38:13,840 boosting your mood, and watch that marker again begin to 358 00:38:14,000 --> 00:38:22,559 flow higher on the chart. Breathe an affirm I appreciate 359 00:38:22,639 --> 00:38:27,440 myself for doing this. I love and accept myself as 360 00:38:27,480 --> 00:38:33,280 I am right now. Whatever I'm feeling is okay with me, 361 00:38:34,639 --> 00:38:39,199 and I'm grateful for my emotions, and I'm grateful for 362 00:38:39,320 --> 00:38:45,519 the boost in this mood that I'm experiencing now. I'm 363 00:38:45,559 --> 00:38:50,559 grateful that I'm feeling better than I was before, and 364 00:38:50,639 --> 00:38:57,039 I'm excited for what's to come. Now. Lean into that 365 00:38:57,400 --> 00:39:04,920 positive anticipation for an e a better feeling what is 366 00:39:04,960 --> 00:39:07,280 an emotion that's higher up on the scale that you 367 00:39:07,360 --> 00:39:14,840 are reaching for. Choose an emotion that's perhaps just a 368 00:39:14,880 --> 00:39:17,519 few notches up on the scale from where you are now. 369 00:39:21,719 --> 00:39:27,039 Tell yourself, I'm willing to feel this way now, and 370 00:39:27,119 --> 00:39:29,360 if it helps you, think of a time in your 371 00:39:29,400 --> 00:39:36,079 life when you felt that way. Give yourself that feeling 372 00:39:36,400 --> 00:39:41,760 right now. You don't need to wait for any external 373 00:39:41,800 --> 00:39:46,199 circumstance to change before your emotion does. You are capable 374 00:39:46,440 --> 00:39:53,719 of lifting up the emotion right now. Feel and see 375 00:39:54,280 --> 00:40:01,480 that marker on the spectrum of emotions rising again. Feel 376 00:40:01,519 --> 00:40:15,400 your emotions lifting up, getting higher and higher. And now, 377 00:40:15,960 --> 00:40:22,719 if you haven't already, focus on love and joy at 378 00:40:22,719 --> 00:40:28,920 the very top of that emotional scale. Affirm to yourself, 379 00:40:30,199 --> 00:40:44,960 I give myself the feelings of love and joy. You 380 00:40:45,000 --> 00:40:51,559 feel yourself opening up, rising higher on the emotional skill, 381 00:40:54,280 --> 00:41:00,920 receiving a flooding sensation of love and joy into every 382 00:41:01,039 --> 00:41:10,360 cell of your being, every space, within every cell, every atom, 383 00:41:11,519 --> 00:41:26,360 every space, within every atom. You are love and joy. 384 00:41:27,119 --> 00:41:34,679 You are the embodiment of love and joy. Feel it 385 00:41:34,880 --> 00:41:45,280 vibrating in your body. You affirm to yourself, I got this. 386 00:41:46,880 --> 00:41:51,760 I can give myself the mood boost, I sink I 387 00:41:51,800 --> 00:41:56,800 am capable of lifting my emotions. Allow all of your 388 00:41:56,840 --> 00:42:01,280 focus right now to center in on your breathing belly 389 00:42:01,320 --> 00:42:06,519 and rip cage, expanding on every inhale and contracting on 390 00:42:06,559 --> 00:42:12,079 every axe. Hil, Really take a moment to tune into 391 00:42:12,159 --> 00:42:19,639 a rhythm here. What do you notice when you let 392 00:42:19,679 --> 00:42:33,159 your breath be whatever it wants to be as you 393 00:42:33,320 --> 00:42:37,840 enjoy taking delicious SIPs of air, You tune into your 394 00:42:37,880 --> 00:42:41,800 body and you get honest about where your mood is 395 00:42:41,840 --> 00:42:52,400 at right now, without judging anything, just observing wherever you're at. Now. 396 00:42:52,440 --> 00:42:56,039 I want you to imagine there is a scale of emotions, 397 00:42:56,440 --> 00:42:59,199 a spectrum, if you will, all the way on the 398 00:42:59,280 --> 00:43:02,920 left you see despair, all the way on the right 399 00:43:03,039 --> 00:43:06,559 you see joy, and in the middle you see neutral. 400 00:43:08,519 --> 00:43:12,920 Where do you fall on this spectrum of emotions right now? 401 00:43:13,719 --> 00:43:17,159 Imagine you're a little place marker falling wherever you are, 402 00:43:18,480 --> 00:43:22,960 just allowing it. There's nothing to judge here as good 403 00:43:23,039 --> 00:43:31,719 or bad. Just notice it. And now together we're going 404 00:43:31,760 --> 00:43:34,559 to do a practice to move that marker up as 405 00:43:34,639 --> 00:43:38,199 high as we can on this spectrum of emotions to 406 00:43:38,280 --> 00:43:42,519 help you boost your mood. Take a deep breath in 407 00:43:43,079 --> 00:43:46,800 stomach and rib cage, fully expanding, holding your breath at 408 00:43:46,800 --> 00:43:50,280 the top, feeling a sense of readiness and willingness within you, 409 00:43:51,039 --> 00:43:56,519 And when you're ready, axhale with a sigh. You feel 410 00:43:56,559 --> 00:44:03,079 ready and willing to move your mood to give yourself 411 00:44:03,119 --> 00:44:08,840 an emotional boost of well being. Tune into what that 412 00:44:09,000 --> 00:44:16,599 readiness and willingness feels like within you, affirming to yourself 413 00:44:16,800 --> 00:44:21,159 in your mind or out loud, I am ready and 414 00:44:21,280 --> 00:44:33,360 willing to lift my emotional state. This willingness is truly 415 00:44:34,039 --> 00:44:40,400 the cornerstone of this practice. When we are willing to 416 00:44:40,519 --> 00:44:45,440 see things differently, we often do. And the good news 417 00:44:45,480 --> 00:44:48,280 here is that there's nothing for you to try to 418 00:44:48,400 --> 00:44:51,960 figure out, nothing for you to try to view a 419 00:44:52,000 --> 00:44:57,840 certain way. Now, this is much sweeter than that. In 420 00:44:57,920 --> 00:45:03,679 some ways, this is a inside job that you are 421 00:45:03,760 --> 00:45:09,440 capable of doing right now. I want you to breathe 422 00:45:09,599 --> 00:45:15,440 in and out, noticing how you feel and just accepting 423 00:45:15,480 --> 00:45:22,360 it as it is right now, wherever it is. Let 424 00:45:22,400 --> 00:45:30,280 your body, heart and mind know I accept this current emotion. 425 00:45:34,119 --> 00:45:41,639 I accept it with love. As you love and accept 426 00:45:41,719 --> 00:45:46,079 this emotion, you watch that marker begin to rise. It 427 00:45:46,159 --> 00:45:53,360 begins to lift up in the emotional scale. Tune into 428 00:45:53,440 --> 00:45:59,400 the new feeling you're experiencing. Notice how you have already 429 00:45:59,400 --> 00:46:04,800 boosted you, even if ever so slightly. Now, feel great 430 00:46:04,880 --> 00:46:10,920 appreciation towards yourself for boosting your mood, and watch that 431 00:46:11,039 --> 00:46:19,320 marker again begin to flow higher on the chart. Breathe 432 00:46:19,400 --> 00:46:25,599 and affirm, I appreciate myself for doing this. I love 433 00:46:25,639 --> 00:46:31,440 and accept myself as I am right now. Whatever I'm 434 00:46:31,480 --> 00:46:36,679 feeling is okay with me. Then I'm grateful for my emotions, 435 00:46:37,039 --> 00:46:40,679 and I'm grateful for the boost in this mood that 436 00:46:40,760 --> 00:46:46,840 I'm experiencing now. I'm grateful that I'm feeling better than 437 00:46:46,880 --> 00:46:51,840 I was before, and I'm excited for what's to come. 438 00:46:54,719 --> 00:47:00,880 Now lean into that positive anticipation for an even better feeling. 439 00:47:03,920 --> 00:47:06,440 What is an emotion that's higher up on the scale 440 00:47:06,440 --> 00:47:13,719 that you are reaching for. Choose an emotion that's perhaps 441 00:47:13,920 --> 00:47:16,199 just a few notches up on the scale from where 442 00:47:16,239 --> 00:47:23,440 you are now. Tell yourself, I'm willing to feel this 443 00:47:23,480 --> 00:47:28,239 way now, and if it helps you, think of a 444 00:47:28,239 --> 00:47:33,960 time in your life when you felt that way. Give 445 00:47:34,039 --> 00:47:40,000 yourself that feeling right now. You don't need to wait 446 00:47:40,039 --> 00:47:43,920 for any external circumstance to change before your emotion does. 447 00:47:44,719 --> 00:47:48,599 You are capable of lifting up the emotion right now, 448 00:47:51,960 --> 00:47:56,039 feel and see that marker on the spectrum of emotions 449 00:47:57,079 --> 00:48:06,800 rising again. Feel your emotions lifting up, getting higher and higher. 450 00:48:14,360 --> 00:48:19,800 And now, if you haven't already, focus on love and 451 00:48:20,119 --> 00:48:27,519 joy at the very top of that emotional scale. Affirm 452 00:48:27,559 --> 00:48:37,320 to yourself, I give myself the feelings of love and joy. 453 00:48:44,280 --> 00:48:50,960 You feel yourself opening up, rising higher on the emotional skill, 454 00:48:53,639 --> 00:48:59,559 receiving a flooding sensation of love and joy. It enters 455 00:48:59,559 --> 00:49:05,880 into every cell of your being, every space, within every cell, 456 00:49:09,000 --> 00:49:21,320 every atom, every space, within every atom. You are love 457 00:49:22,400 --> 00:49:32,119 and joy. You are the embodiment of love and joy. 458 00:49:33,719 --> 00:49:43,840 Feel it vibrating in your body. You affirm to yourself, 459 00:49:44,039 --> 00:49:48,400 I got this. I can give myself the mood boost, 460 00:49:48,400 --> 00:49:55,519 I sink, I am capable of lifting my emotions. Allow 461 00:49:55,639 --> 00:49:58,239 all of your focus right now to center in on 462 00:49:58,280 --> 00:50:04,159 your breathing belly and rip cage, expanding on every inhale 463 00:50:04,519 --> 00:50:10,480 and contracting on every axe hill. Really, take a moment 464 00:50:10,559 --> 00:50:18,440 to tune into a rhythm here. What do you notice 465 00:50:18,480 --> 00:50:21,519 when you let your breath be whatever it wants to 466 00:50:21,599 --> 00:50:36,320 be as you enjoy taking delicious SIPs of air. You 467 00:50:36,400 --> 00:50:40,599 tune into your body, and you get honest about where 468 00:50:40,639 --> 00:50:44,960 your mood is at right now, without judging anything, just 469 00:50:45,039 --> 00:50:47,039 observing wherever you're at. 470 00:50:51,559 --> 00:50:51,800 Speaker 2: Now. 471 00:50:51,840 --> 00:50:55,800 Speaker 1: I want you to imagine there is a scale of emotions, 472 00:50:55,840 --> 00:50:58,599 a spectrum, if you will, all the way on the 473 00:50:58,679 --> 00:51:02,320 left you see despair, all the way on the right 474 00:51:02,400 --> 00:51:05,960 you see joy, and in the middle you see neutral. 475 00:51:07,920 --> 00:51:12,239 Where do you fall on this spectrum of emotions right now? 476 00:51:13,119 --> 00:51:16,559 Imagine you're a little place marker falling wherever you are, 477 00:51:17,880 --> 00:51:22,360 just allowing it. There's nothing to judge here as good 478 00:51:22,440 --> 00:51:31,119 or bad. Just notice it. And now together we're going 479 00:51:31,159 --> 00:51:33,960 to do a practice to move that marker up as 480 00:51:34,039 --> 00:51:36,920 high as we can on this spectrum of emotions. 481 00:51:37,519 --> 00:51:39,320 Speaker 2: To help you boost your mood. 482 00:51:40,840 --> 00:51:44,639 Speaker 1: Take a deep breath in stomach and ribcage, fully expanding, 483 00:51:45,079 --> 00:51:47,599 holding your breath at the top, feeling a sense of 484 00:51:47,679 --> 00:51:52,320 readiness and willingness within you, and when you're ready, axhale 485 00:51:52,320 --> 00:51:59,559 with a sigh. You feel ready and willing to move 486 00:51:59,599 --> 00:52:04,880 your mood. To give yourself an emotional boost of well being, 487 00:52:07,320 --> 00:52:11,159 tune into what that readiness and willingness feels like within you, 488 00:52:14,599 --> 00:52:19,440 affirming to yourself in your mind or out loud. I 489 00:52:19,480 --> 00:52:30,800 am ready and willing to lift my emotional state. This 490 00:52:31,000 --> 00:52:38,880 willingness is truly the cornerstone of this practice. When we 491 00:52:38,920 --> 00:52:44,119 are willing to see things differently, we often do. And 492 00:52:44,159 --> 00:52:46,880 the good news here is that there's nothing for you 493 00:52:46,960 --> 00:52:50,760 to try to figure out, nothing for you to try 494 00:52:50,760 --> 00:52:56,519 to view a certain way. Now, this is much sweeter 495 00:52:56,679 --> 00:53:00,519 than that. In some ways, this is an emotional inside 496 00:53:00,599 --> 00:53:07,679 job that you are capable of doing right now. I 497 00:53:07,719 --> 00:53:12,519 want you to breathe in and out, noticing how you feel, 498 00:53:13,599 --> 00:53:17,480 and just accepting it as it is right now, wherever 499 00:53:17,559 --> 00:53:26,599 it is. Let your body, heart and mind know I 500 00:53:26,719 --> 00:53:39,559 accept this current emotion. I accept it with love. As 501 00:53:39,599 --> 00:53:43,280 you love and accept this emotion, you watch that marker 502 00:53:43,360 --> 00:53:46,920 begin to rise. It begins to lift up in the 503 00:53:46,960 --> 00:53:57,280 emotional scale. Tune into the new feeling you're experiencing. Notice 504 00:53:57,320 --> 00:54:00,679 how you have already boosted your mood, even if ever 505 00:54:00,800 --> 00:54:06,800 so slightly. Now feel great appreciation towards yourself for boosting 506 00:54:06,800 --> 00:54:14,079 your mood, and watch that marker again begin to flow higher. 507 00:54:13,719 --> 00:54:14,320 Speaker 2: On the chart. 508 00:54:18,320 --> 00:54:24,719 Speaker 1: Breathe an affirm I appreciate myself for doing this. I 509 00:54:24,800 --> 00:54:30,639 love and accept myself as I am right now, whatever 510 00:54:30,679 --> 00:54:35,039 I'm feeling is okay with me, and I'm grateful for 511 00:54:35,159 --> 00:54:39,440 my emotions, and I'm grateful for the boost in this 512 00:54:39,599 --> 00:54:45,599 mood that I'm experiencing now. I'm grateful that I'm feeling 513 00:54:45,719 --> 00:54:50,800 better than i was before, and I'm excited for what's 514 00:54:50,840 --> 00:54:58,559 to come. Now. Lean into that positive anticipation for an 515 00:54:58,679 --> 00:55:05,199 even better feel. What is an emotion that's higher up 516 00:55:05,199 --> 00:55:11,440 on the scale that you are reaching for. Choose an 517 00:55:11,440 --> 00:55:14,840 emotion that's perhaps just a few notches up on the 518 00:55:14,880 --> 00:55:22,159 scale from where you are now. Tell yourself, I'm willing 519 00:55:22,239 --> 00:55:26,639 to feel this way now, and if it helps you, 520 00:55:27,159 --> 00:55:28,960 think of a time in your life when you felt 521 00:55:29,000 --> 00:55:38,679 that way. Give yourself that feeling right now. You don't 522 00:55:38,679 --> 00:55:42,280 need to wait for any external circumstance to change before 523 00:55:42,320 --> 00:55:46,239 your emotion does. You are capable of lifting up the 524 00:55:46,320 --> 00:55:54,199 emotion right now. Feel and see that marker on the 525 00:55:54,239 --> 00:56:02,639 spectrum of emotions rising again. Feel your emotions lifting up, 526 00:56:04,599 --> 00:56:15,920 getting higher and higher. And now, if you haven't already, 527 00:56:16,800 --> 00:56:22,440 focus on love and joy at the very top of 528 00:56:22,480 --> 00:56:30,440 that emotional skill. Affirm to yourself, I give myself the 529 00:56:30,559 --> 00:56:45,320 feelings of love and joy. You feel yourself opening up, 530 00:56:48,320 --> 00:56:55,199 rising higher on the emotional skill receiving a flooding sensation 531 00:56:55,480 --> 00:57:00,400 of love and joy. It enters into every so of 532 00:57:00,440 --> 00:57:10,559 your being, every space, within every cell, every atom, every 533 00:57:10,639 --> 00:57:26,000 space within every atom. You are love and joy. You 534 00:57:26,119 --> 00:57:34,199 are the embodiment of love and joy. Feel it vibrating 535 00:57:34,239 --> 00:57:44,079 in your body. You affirm to yourself, I got this. 536 00:57:45,639 --> 00:57:50,559 I can give myself the mood boost, I sink I 537 00:57:50,599 --> 00:57:56,320 am capable of lifting my emotions. I give myself love 538 00:57:56,440 --> 00:58:03,360 and joy. Now let it flow throughout your being and 539 00:58:03,559 --> 00:58:28,639 enjoy the feeling. On your next inhale, breathe an extra 540 00:58:28,719 --> 00:58:33,280 deeply stomach and rip cage expanding fully. Breath is held 541 00:58:33,360 --> 00:58:36,599 momentarily at the top as you let this feeling build, 542 00:58:37,679 --> 00:58:44,840 and when you're ready, exhale with a sigh. Really allow 543 00:58:44,920 --> 00:58:48,159 yourself to carry this feeling with you as you begin 544 00:58:48,239 --> 00:58:54,800 to roll your shoulders, wiggle your fingers and toes, and 545 00:58:55,000 --> 00:58:58,320 when you're ready, take your time. As you open your 546 00:58:58,320 --> 00:59:04,960 eyes back to the world around you, you still feel 547 00:59:04,960 --> 00:59:09,519 your body infused with love and joy, and you trust 548 00:59:09,559 --> 00:59:12,639 and know in your heart that you are capable of 549 00:59:12,679 --> 00:59:17,119 giving yourself this feeling, of giving yourself an emotional mood boost. 550 00:59:17,440 --> 00:59:22,159 Whenever You need to be proud of yourself for showing 551 00:59:22,239 --> 01:00:02,519 up for this. Thank you so much for being here.