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Speaker 1: Hey, Sarah, and this is vocal dfrag. Vocal d fragging

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is taking the time to listen to yourself, not out

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of conceit, but rather out of replenishing, rebuilding, putting yourself

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in a position of a better understanding of who, what, where, why,

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when and how. I have a DFRAG journal that I

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handwrite in and then I do a vocal d frag

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so I can preserve the pitch, volume and tones of

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the different emotions that I go through on a daily basis.

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And the goal is really to have that better picture

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and that better plan of how you're going to face

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what is in front of you. And you know what,

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what's in front of you is never really going to

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be visible. It's always that second guess what happens if

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it goes this way? What happens if it doesn't go

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this way? We plan so much to do this and this,

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but it didn't go the way that we wanted it to.

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What's next? What do we do? We put ourselves in

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positions of being very disappointed with our true selves. This

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is vocal d frag Facing the mountain, your way up

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the mountain. But is it really all about climbing or

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is it about taking it down. My sabonym Master Todd

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Harris and martial arts always taught us when you want

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to remove a mountain, you don't climb it. You take

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it away, one rock at a time. And you know,

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when you first hear that, you're going, what why would

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I want to take down the mountain when all I

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want to do is get across the mountain. It's because

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it gives you a better understanding of what the mountain

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is made of, so that you can sit there and

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get yourself prepared for those invisible days when you don't

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understand what the next mountain is going to be. Because

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that's what we are. We're explorers. We're the loosen clarks

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of a brand new world. And each day we go

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out there, we explore the avenues of Hey, what can

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I add to my life today or what can I

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remove in the way of becoming a stronger, better person

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the mind, body, and soul. So in removing the mountain

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instead of climbing up and over it, what you do

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is you want to take it down one out of time.

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I'm gonna give you a good example here. Okay, So

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for the past three and a half weeks I've been

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badly badly injured my right leg. I haven't been able

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to walk very well. The thing is is that I

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haven't let it stop me from doing these transition walks

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through this forest. Now, for three and a half weeks,

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I've not done a vocal defrag because I usually do

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them when I'm out here in the forest. I couldn't

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do it because the pain is so excruciating. The mountain

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had so many cliffs. I stood there at the base

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of the mountains and I can't, I can't, I can't.

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My body won't let me do do doo. So therefore

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I allowed the mountain to conquer my soul. Well, today,

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on this walk, I was able to do something, make

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it up two huge hills as part of this walk

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through this forest, whereas before I couldn't do it. I

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would get down one hill and have to turn around,

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basically wanting to be a grown man crying because the

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pain was so quick and it was so urgent in

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the way of saying, I have your attention, you're not

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walking anymore. You need to go and plant yourself in

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a chair and complain about life. The mountain was right there,

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so you take it down, one rock at a time,

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understanding what is bringing you the pain, Understanding what's standing

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in front of you as a wall, Understanding what depresses you,

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Understanding by taking down the mountain one rock at a time.

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I'm headed at heartbreak Hill right now. This is exactly

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what it sounds like. It is a heartbreaker. It is

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so big. Is my leg on fire? Not as bad

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as it was three weeks ago, not as bad as

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it was yesterday. So through taking this mountain down and

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understanding where this pain is coming from and how to

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heal it the right way, through the stretching, through the icing,

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through the resting, I've been able to look at this

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mountain and take it down one rock at a time.

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And that's my challenge to you, as you defraank, learn

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to ask those questions and question the answers. What is

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standing in your way? What is stalin your heart? What

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do you think is the reason why you're not getting

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the attention you think you deserve from those around you

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at work, But in fact maybe you don't need that attention.

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Give yourself some attention. I'm Marilyn, and that spoke will

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be Frek