Imposter Syndrome vs Creativity

1. Introduction : Hi, My name is Nina. I work in the field off the science of our Raider. But today I'm going to deliver a course on how you can utilize certain tools and practical tips on how you is. A creative can reach your fullest potential, especially overcoming something like the imposter syndrome. The imposter syndrome is a psychological term, referring to a pattern of behavior where people doubt their accomplishments and have a persistent, often internalized fear off being exposed as a Ford. So I'm gonna provide you with some practical tools and tips that you can start applying everyday life that allow you to overcome the imposter syndrome and ultimately reach your full potential. Who is this course for mainly, probably targeted aft creative because they experience it the most. But actually it's for anybody that wants to reach their full potential. If you're creative and your perhaps at the beginning of your journey, maybe have just gone into freelancing on you're trying to find your risen trying to find your flow, you know that there's the deeper desire toe do your own projects, but at the same time, you're juggling doing things for other people because you've got to earn a living. When you're amongst this whole world at the beginning, as a creative, it can be a little bit overwhelming. So this course is for those but anybody generally looking to reach their potential. That's with these tools and tips. I'm gonna help you to be able to overcome these obstacles that you might face on that journey. 2. Imposter syndrome: So basically what I do for a living is I teach on console on the science called Ayurveda. So I invader is a science that understands that you are unique, individual being so without going into detail about what the science is. You don't really need to know it. Um, but this is where the foundation of these tools and advice are coming from. And it's based in this context that ultimately to be your best self. We've got to get rid of things from the mind that don't serve us on. We've gotta work. There are obstacles and get through life in a balanced way on from that, you can, like, tap into this source within you. Or you can tap into this flow off your potential. Um, Teoh go through nine. So when we're looking at this context of I in ADA, when I think about something like the imposter syndrome for me, ultimately, if you're a unique person, Andi individual to you and there's no other coffee of you in this universe. That means when you do something like, compare yourself or judge yourself or put yourself down in any way, it doesn't get you anywhere basically on if you have nothing to compare yourself to because or if no one had come compare themselves because everybody is unique, it sort of blows out the water. The point of even comparing yourself because you realize OK, well, if not, no two people are the same. If no two pieces of are going to be the same, what's the point in comparing yourself like, what are you actually comparing? Are you comparing your skill? A comparing your own talent? Are you comparing in a Which part off the whole process are you comparing yourself to? So I think in my life I definitely have a creative side to myself. Like when I began on my journey of kind of moving away from what my original profession, waas, which was a pharmacist. Um, I realized that there was this creative element to me. Andi, I looked to stop drawing are intricate drawings and doing really experimental things of plants and stuff like that. Um, in my life, I actually have a lot of people around me that are creative people, like one of my best friends is a deejay. My partners, a photographer, my sisters and architect s Oh, I have a lot of good friends and family around me and that our corrective people Andi, I definitely notice that there are these patterns in the way the creative people can sometimes feel or come to on their journey. So the imposter syndrome is a really good starting point. I think Teoh start discussing on how you can start to overcome some of these things. So if we look at the definition of what Imposter syndrome actually is, there's keywords in the definition that can really provide us with a doorway into the deep aspects behind the effects off this syndrome. So the first word we can look at is psychological. So it's a psychological problem, which means that it's in our mind. OK, that's a big word to use the fact that it's in our mind, um, the sciences of AII Vader and also yoga to teach us that we are not off the mind. So this is might be a little bit confusing at the beginning when you're hearing me say things like this, but try to stay with me and it will come together towards the end. So when I say that you're not off the mind, it basically means that you are something more than that. A lot of our constructs of what we think come from the mind, and we seem to think that everything we do has to come from our intellectual thought processes. So this leads me on to the next important words which are pattern on persistent in the definition. So when something is a pattern or its persistent, it means that it's re occurring. It means that it keeps repeating itself again and again and again so that this implies one that perhaps we can't get out of it and was stuck in it on to It comes from a place off repeating the same thing over and over again, which comes from a sense of memory. Okay, so the fact that it comes that the disorder comes from the mind for me, it's obvious that it's going to be a recurring pattern because anything you do from the mind is generally from repetition. So if we think about the mind you've got, um, in the past on, you've got the future. When we sit in either one of these too much, this is what causes an agitated agitation off our mind. So when we look to the past a lot or we look to the future or we look Teoh something else external to ourselves, it's almost inherent that as beings like, if you think about what monkeys do, they will copy someone else. It's not. Our mind is so conditioned to repeat and copy patterns because that's the way that as humans we evolved. It's the way that we've learned how to be. Here is it's a way that we've learned how to survive. So this ties into the concept of eager on the ego is basically there for us to be able to survive, so it uses things like memory uses things like repetition, patterns, learning from mistakes, all of these things to construct, a way to to survive life. Now this survival mode is great when you're, you know, when you really need it. When you touch something hot, it hurts or you know when you learn from experience. But when this part of the mind becomes too reliant on everything that we do, this is when it dumping is our creativity, because what we then do is we start trying to repeat patterns off everything around us rather than looking to create from what you are without those external things. So this is what I mean when the sciences of AII Vader in yoga or any kind of maybe esoteric ways of looking at ourselves in this world is that we take ourselves out off this monkey mind. So the words pattern and persistent come from the fact that it's a recurring thing, and this is the condition of the mind to keep repeating and repeating, repeating when we're living in the mind. So the next word in the title that we can talk about doubt when we doubt our own work, it implies that we perhaps have a little bit of lack off, maybe confidence or self worth in what we're doing again. It stems from the mind. So with this aspect, we've got to dig quite heat into where that stout and sell lack of self worth came from. What is it in your life that's perhaps made you feel that you're not worthy or that your work is there to be criticized or let's go deeper. Why do we always seek that approval? So why we always looking for someone to say Yeah, that's really good. And then we feel all right. You know, like we treat things like in such a way we can treat our work in such a transactional value that we're giving it in order to get some sort of gratification back s o. This could go quite deep. And don't worry if you're thinking I got I don't want to go there, It's fine. But even just the awareness off asking yourself, what am I doing? And why am I doing it? Can help you start to shed a bit of light on it. So as the creatives, you could ask yourself, What would I do if I didn't have to show this work to anybody on There was no money involved on. I just had to do it just for the pure pleasure off during it. Okay, so another word important word in the definition is internalized. So the facts that it's internalized means that you're hiding it. Eso Normally, when something's internalized, everything in our being is external to ourselves. Everything we show the world in our creative work will be external. So when we internalize something, we're taking it away from the external world. and we're keeping it within us. So for me, as when I work with the sciences of AII Veda um, internalizing something inhibits, you know, So it's like having a dustpan and not ever emptying it. You keep adding and adding and adding to it. But if you don't get rid of it, it starts to stink on. It basically makes your environment really toxic. So that's your whole body and your mind, like super toxic. So if you're trying to create and trying to be the best version of yourself, you really need to empty out that rubbish on. Get rid of that smell for you to flower into your full potential. And then another really important word in the definition of imposter syndrome is fear. Fear is something that I think we can all relate to, that we can all. We will have this element within us that is afraid off many things. We're afraid of the world seeing us. We're afraid off not being good enough, well, afraid, or people judging us. We might be afraid of some criticism, but if we're honest with ourselves, well, we also are looking for is someone to appreciate us. Andi We're looking for value Andi connection. When you're holding fear, you realize it's like a complete block to what you actually want in life. Um, on overcoming fears can be a little bit tough. So I've mentioned a lot off deep words in this because when we're talking about the imposter syndrome as creative people, it's something that you probably go through a lot like in your day to day life. So I things like fear, doubt, comparison judgment, also having a bit of expectation on yourself on your work and lead into these things. So all of these words, I mean, you can go super deep into what they're going to mean on a philosophical level from your past, whatever. Whatever these words mean for you, they're going to be deeply personal on it's your journey to go on to see where they come from, the way that I understand or the what. What I've learned from delving into alternative sciences and looking at the mind and the body is that one of these things are construction off the mind. Andi, when the mind is agitated, these sort off feelings Andi, things start to come about. I'm with the tools and practices that I'm gonna provide you with. Today, you're basically going to elevate yourself above all of them. So you're not going to try and go through the labyrinth of your fears of your judgements, all these things. You can do that in your own time, but really, the practices and tools they start elevating you a little bit above it. So you have a bird's eye view of all of that stuff on, then allows you to view it separate from yourself so you don't see yourself was that fear? You don't see yourself as that judgment. You don't see yourself as that lack of self worth on the separation begins that you can view these things which allow you to then operate independently off. Um, so you can when you're going about your day, so thing and you're creating something, you'll have this fear or this judgment acquitted of them might arise within you, But with these tools, you will be able to separate yourself from it and say, Hey, I recognize this. I'm not gonna let it prevent me from carry on doing what I'm doing on. That's what these practices generally do. I mean in. It can go into all this stuff like chanting and meditation and yoga and a lot off the New Age spirituals stuff. And I am going to talk a little bit about these things. But I'm going to teach you a way to utilize thumb without having Teoh feel, too. That's like these things aren't to foreign or alienated or make them really practical and useful so you can understand the more logical Andi scientific almost way off viewing the mind and perhaps, how sometimes it's a hindrance to your work. 3. The two types of creativity: so the way I understand creativity on drinking into the work that I do, there's two types of creativity. Andi. I remember learning about this from a really great guy. His name's Arjuna, our dog on. He does a video about creativity that really inspired me, not necessarily for creative pursue, but generally as a person on how I operate. So he talks about how there's two types of creativity. The 1st 1 is when, for example, so he's is the example of, like names on instagram on how it became fashionable to post a nice picture, perhaps, of a landscape or something. And then you have a beautiful quote with it. So one person starts doing this and then other people see Ah, look, that person successful from doing that, I'm going to do the same, but you won't do exactly the same, but you will do a different photo and different words. So in that respect, it's still a creative pursue that you're still creating something and it's yours. But it is essentially from a repetition you've seen in the external world on you recreated it as your own work, and that's fine. It's still your creativity, but there's a different type of creativity that is purely just from within you. And in order to tap into that creativity you have Teoh go beyond the mind on Look to going beyond those repetitive patterns stopped looking externally so much on tap into that source that's within you. So these are basically the practices that we learn when we're practicing something like meditation or yoga on other tools. I'm gonna give you two. You're basically going to be on the mind to tap into a place that is, I don't want to say purer boat like that is the word that they use. But when they say pure, it just means that it's not. It hasn't bean stained by elements of our mind. So things like past experience, things like what we see things that what we expose ourselves to it hasn't had an influence on what we've created. Our creativity comes from like a really neutral place from within on. That's the creativity that really gives you confidence because when you know that you're creating from that place, you don't need to compare yourself to people. You don't need to worry about what other people are gonna think about it. You're just doing it from this place off free flow, on and on and with ease. And the great thing about this kind of work is that it's Mac. It magnetize is. It's got a magnetism to it. So although you won't be looking for success in your creative work, you will notice that it it naturally has a gravitation towards it because it's coming from a place of truth. So I don't want Teoh sound wishy washy or, you know, thank you, feel uncomfortable with using things like that. But when I say truth, it's no a repetition from the mind, so we can always bring ourselves back to that. Essentially, well, I'm trying. The tools that I'm going to give you are to teach you that you are more than the mind, and you can go beyond the mind on. This is a way to tap into your own source of creativity, which allows you to overcome the feelings Andi obstacles that come up with something like the impostors injury. So will it can go to go beyond. Our patterns were looking to go beyond the conditions of our mind on work from a place off truth. So now I'm going to give you some tools and how you can do that 4. Dealing with it: So, how many times have you maybe created a piece of work? Um, waiting toe. Send that email to apply for that job application. Put your work out there in some sort of way to exhibit. It'll show it on, then, just before you're suddenly met. You know, before you click or press enter to send it Suddenly you get this sealing off. It's not gonna be good enough. Should I be doing this? Maybe I should do that. Uh, and then the line starts to go like super crazy, and all of these thoughts can arise within us. So this is what imposter syndrome is about? It's about recognizing. Okay, I noticed that line line does that, and it's stopping me from really going for it with my creative freelance work. So creativity is about going beyond your thoughts and beyond that subconscious part of the mind. So when I say the subconscious mind, the subconscious mind is basically an aspect of the mind that is totally bill on experience and memory. So what we don't realize is that we're operating from the subconscious parts of our mind, which is where this repetition comes from on. It doesn't allow us to review the situation simply as it is. So when you're sending that job application when you're putting your work out there, if you look at the present moment and the reality of that, it's just your work and you're sending out there and what will be what it will be. It doesn't have to be this whole situation off, not feeling good enough and having all these feelings. That's a subconscious mind, sort of coming through like that heaviness from the back that might be holding me back from just letting yourself go. 5. Who to listen to: So I think one of the most demoralizing feelings you can have is when you're not feeling your best, Andi, maybe not so confident and you're just feeling a lot on you. Seek advice and help from those around you. Um, there's a famous speaker Cool bread I brown, who puts it really well. She advises that you should hurt really pay attention to advice of those that are not in the arena off the game. So you know when you're in your flow when you're in your game when you're doing your best work, they're going to be people that are in the arena to maybe a fellow artist or maybe a colleague or a teacher of some kind that are in that arena that understand the place that you're working from. They get it. You know, they get those fears. They understands what you're going through. Maybe they've got a bit of knowledge off that area that you're working in on. Then there are people that are outside of the arena. Now. They're not necessarily bad people that you should say don't listen to their advice, but you've got to remember that their advice might not be for a place or really understanding your situation on. Therefore, it's not always really valid to listen to it and to take it on board, because it's not gonna be constructive towards your higher work or to your best self or to your best work. So I wanted to take a pen and a piece of paper and sit quietly with yourself and think, Okay, who are the people in the arena and who were the people that outside, off this, and then compare these lists and then next time you're feeling a certain way or you're having a tough moment or you're looking just generally. For some advice, remember off these two these two lists and look to the list of people that are actually in a reader that support on have an understanding of your work. Um, compared to those that are perhaps outside the arena and may not give you advice, that's I don't want to say no in your best interest, but maybe not from a place that's gonna really help you 6. Tool 1: Setting your Values: So now I'm going to give you some exercises and tools that can help you on overcoming the imposter syndrome and get you on that journey back to your full potential in your full true cell. This one's a bit of a writing exercise. Um, but I won't need to sit down with a general or a piece of Piper, and I want you to write down You're top five values so your values could be around your career. If you wish it could be around your creative work, it could. Or it could be about life in general. So your top five values in life might be, too. Maintain your house to always stay inspired creatively to Percy adventurous, um, or to take risks Or, uh, whatever it is that you woke up in the morning for is your value in life. It might be for your partner might be fewer relationship. It might be for some kind of passion that you have. That's what you wake up for. That will be your van views. So I wanted to write down your top five values in whatever field you want to do. So if feel if we're talking about your creativity. Maybe it might be your top byte Values might be, too. Stay true to yourself to, you know, always put yourself out there as much as you can to not hold yourself back or two to reach a certain place and make it is unique and individual to you what your bad news are once they're written down. Ah, good idea is toe. Put the lot somewhere if you can, like by your desk or maybe something that you see in the morning when you're making a cup of tea in the morning or coffee. You can have it posted, like in your kitchen, some kind of reminder to bring you back to what your core values are. And that helps you to stop getting to two trapped into the minds. Games on bring you back to the reason why you're doing what you're doing. So next time that you have perhaps something that you want to apply force or they're gonna put yourself out there for a decision that you have to make saying yes to something when maybe you're not too sure or you can you can basically bring yourself back to these values and will align you with whether or not you're doing something from that truthful place or you're doing it from repetitive, fear based decision. 7. Tool 2: Journaling: So this next exercise I'm going to bride you is basically journaling, so it might sound a bit simple, but actually, it's one of the most profound things you can start doing for yourself. So I learned this technique from a book called The Artist Way by Judea Cameron on, she advises, to do something called the morning pages, where you write for three consecutive pages constantly so you don't have to write some sort story or, well, Pete well written piece of work. It's basically just a flow off. Your consciousness is like a stream of consciousness. He does write and write and write what this does. Is it basically NT's that been off your mind? So you're emptying all that stuff that you've perhaps carried all the impressions that you've had in your day, anything that's in your mind that you're carrying and you can offload it in the morning. So it's a bit like how you take a bath or a shower that you wash your body, wash yourself. When you start journaling, you clean your mind out on. You could just get writing right ever is in your head. Just write it down. I don't think about making it perfect. Just even if it's I wonder what I'm gonna have for breakfast. I wanted this. You know, whatever you're thinking, no one's gonna read it. No one's gonna You don't have to read again either. You just have to get it out so you can stop getting a general on first thing in the morning with a cup of coffee. Just write down whatever is coming to your head for 23 pages trying to do that every morning consistently and you'll start to notice that a bit of clarity unfolds and what you do. 8. How to watch these videos: tutorial vs real time: so these exercises coming to fall. So the 1st 1 will be more of like a a tutorial. So I'm gonna teach you how to do the technique on then The following lesson will be a real time version off the practice itself. So if you want to watch that one, and with me, you feel free to skip that. And you can all go through with it with you in real time. Otherwise, feel free to watch the 22 rule and then take that into your own routine. Andi, implement it the way that you wish. 9. Tool 3: Physical Movement : So now I'm going to give you a few physical exercises that you can do with your body. That helped the happy to release a bit of tension that maybe you might be feeling the effects off from your mind on. But also they really allow blood flow to go to the right places. And when you're having days where it's like high intensity, maybe you're at your computer a lot. During the day you're moving through emails running around these exercises. Help your body toes off, not retain any attention. Okay, so you can again. Same with the breathing type things. You can do these as a when the uncomfortable ity comes. Um, maybe you're sitting at your desk and suddenly your neck goes. You can do the practices then, or you can incorporate it like a daily practice in the morning. You can do your breathing exercises in your movements 10. Your posture is an expression of how you feel: So one of the biggest things I think you can do when you're feeling in your physical body tension, you will notice something straight away that people dio Andi. It's this this this, this curvature off the body. This the whole movement off inward on the back begins to arch and the chest sinks in. So this is really common. One were like at a computer a lot, or were just generally like our postures become like that. So in the science of yoga, the way hold your body is a level off energy, you can say, like it's a level of consciousness. So the way that you hold your body gives a message to life on. It's a sign off. The way that you're feeling is how you hold your body. So in moments when you're not feeling great, maybe you're feeling stressed out. You're not feeling your best check yourself. Check yourself. If you're curving in on the first, most important thing you can do is straighten up. It's your notice that as you become more aware of it, how much we actually do that in our day onto just to straighten up your back. It involves using your call a little bit, so you might have to use your call a little bit just toe to align the spine and then roll the shoulders open and down. So rolling the shoulders open and then down opens up the chest. So this whole straight spine open chest gives a much more positive attitude to yourself. Unwto anything you're going through, it says to the world I can overcome this. I can do this rather than for sinking one or feeling more defeated. So when you're practicing movements, I'm going to teach you. Now, that's the most important thing to do. First is to always straighten up your spine and open up your chest. So that's something you can do anyway. And then on top of this, you could do the exercises. So we're gonna work with the head, the neck with shoulders on the arms because these are the areas that once they're aligned on, then moving and blood can flow properly within them, you notice that the spine naturally follows, So if you're sitting at a desk or perhaps you're just sitting cross legged on the floor, you could just take a deep breath and maybe do your breathing exercises, making sure that you're nice and straight Aligned Chest open shoulders down on. You can place your hands Just rest flea on the top of your thighs, so the first exercise is moving the neck. So when you're doing these practices, close your eyes so it's really important to close your eyes because then you're going inward, your tuning into yourself. So close your eyes and then you start with inhale. You're gonna move your head away to the right as you inhale, and then as you exhale back to the center and then we end. How a way to go. And that is how about the sense, Um, and then you can repeat that about 10 times on what you can do is a really nice exercises. Follow the movement with your mind so as you close your eyes and you follow the movement away one way on the away back and then coordinated with the length of your breath. So it's really nice exercise just to bring yourself back to the moment. And also give your neck muscles are really good stretch, so once you've done left to right, you can then repeat this by doing? Site aside so you can take the right here to the right shoulder. As you inhale. Exhale back to the center and then in how left here to left shoulder, You might hear some cracking mice find that certainly cracks when I do this and then exhale back to the center and then inhale again and again Repeat that side to side about 5 to 10 times on. Then after this, we can do up and down. So we're gonna in how they had to be really careful with your neck if you got sensitive net be super careful with this one on. Then as you exhale turn your head away down, Shane all the way down And then you know up again on down So again you can repeat that 5 to 10 times So then, once we've done the up and down we could then dio round around so we can return Rotate that head and the neck So we start going in How from the left and then going up X, how down And then in how again? Way up, around and down on. Then you can go anti clockwise as well. So what? This does is it gets all the blood flow going to the head on around your shoulders. Andi, what's really nice about this exercises? You can take your time, so maybe your left shoulder or your left neck is really stiff. So when you're in this movement, maybe stay there for a bit longer to really feel that stretch. So once you've done left, right shoulders here and then up and down, around around. So the next movement, we can start working with our wrists. So working with the joints is really important. When we're in our day to day life, we take it for granted that these places in our body really need regular movement and flow because, say, for example, Europe, the computer, your hands always gonna be stuck in one position. So when we're doing our movement exercises, what we can do is we can take both arms out in front of us, remember keeping the spine nice and straight and chest open, and then take your hands into a fist. So rolling the thumbs inwards on, then just gently rotate the wrists in a clockwise direction, tries to get the alms nice and straight, and then go anti clockwise as well. So you can call You can do this different ways. You can coordinate it with your breath so as you in how the risks come up, exhale, they go down. Or you could just generally move it on, then really tap into your own breathing and do it your own pace on a good exercise for the mind is to try to make them both going the same direction at the same time. Because I noticed some people start doing this and it actually use your mind to focus gives you something to focus on. Okay, so now we've done our wrists weaken, turn up, homes facing upward Then we can take our finger tips to our shoulders on Now we're going to open up our shoulder joints so we can in how up? On down. So we do big circles with our elbows as you in How try to join the elbow to she come through the middle and ex held down really big, really big shoulder movements. You could do this 10 times one direction and then we can move from inward And how and exhales removing them You you could do 10 times in one direction and 10 times in the other . So within that you already opened up your head and your shoulders on dure risks in your arms. So if you're sitting a computer, these exercises were really good. 11. Tool 4: Breathing: so learning to breathe. It's not sound like a bit of a silly thing to teach, but actually, we don't realize how we're not breathing properly nowadays. So I'm gonna teach you a quick exercise that you can do. Teoh basically teach your body how to breathe properly. So why is this important? Well, when you breathe completely and fully on a scientific level, you're giving your body as much oxygen on better blood flow. So the body on, but on a more subtle level, you're basically calming down the mind that we don't realize it. But our mind is constantly moving, and it's really closely linked to our breathing, right? So when we're feeling stressed out, or notice that our breathing becomes really quick and short and this doesn't help the situation a tool, especially when you're stressed out, right. So by learning how to breathe you can just quickly implement this technique, and it helps to still the mind on the more that you get into it, the more deeply you can go with it so you can go into things like breath work on, do the yoga practices off problem. If you enjoy doing these things so really simple technique to start with is something called the yoga Breath or, you know, get breathing. And it's basically how to breathe properly. So there's three areas of our body that we breathe from. The 1st 1 is the abdomen. The 2nd 1 is around our rib cage of Thor ASIC area on, then the third part is our Catholic or area, which is at the top. So most of us breathe from this Cavaco area, which is from the chest area. So it's, you know, when we're stressed out, let me get that shortness of breath. It's all in the chest. We don't realize that there's other areas of our body that we can use to utilize the breath . So when you sit to do your breathing exercises, you can make it like a practice that you do every day. Or you can just implement it when you're feeling a bit stressed out. It's up to you how you want Teoh. Practice it some when we sit down to do breathing exercises. The main thing is to stay upright. So when the spines vertical and it's staying strong, this is when the flow of energy could move most effectively within the body, particularly when you're doing breathing yoga. Breathing is taking a breath or one long, deep breath in and out, or one long inhale and exhale completely. So when we breathe from the abdomen, you can feel this too, so you can join along in. Now sit up right with this by nice and straight and level to the floor. Try to uncross your legs and have your soles of your feet flat to the ground of possible. And if you're on a bed, just have your legs, like straight out in front of you, and set up right so you can place your both hands on your abdomen on. If you breathe from ataman just from there. So you in how deeply and you you'll feel that inflation from your abdomen and then coming back down again. So this is breathing from a abdomen. The next part of breathing is from author or ASIC area, which is just around the rib cage. So when I learned this, I didn't even know that we break. We could breathe from this part of the body. It's quite fascinating, so if you just place your hands around the error of your rib cage on. Then, as you breathe in, move your it. You'll move your ribs outward, and then as you exhale, feel them coming back in again. So this in hand and exhale from your Jurassic area is just in the area. That's the second poll of your breathing. And then the third part is up on a bit further up on torture so we can place both hands on our chest on as we inhale. Just breathe from the top part. So you noticed that it's quite a shallow breath. So when we do yo get really what we're doing is we're encompassing ALS three aspects. So from the minute you start inhaling, you're gonna in how from the abdomen. Take it up to the thoracic up to the cover, Cool. And then as you x how you're going to take it down. So you decrease eight x how the clavicle bring the ribs in and bring the abdomen back in so you can do this across the length off like six counts. If you want to start with quite an easy one, so start with six counts. So in how 12 from the abdomen. 34 as the Jurassic moves 56 up to the clavicle and then as you x How 12 clavicle closed down 34 Harass. It comes in 56 abdomen comes in. So what you're doing is you're utilizing all three aspects of your body that you use for breathing toe. Have one complete in how an ex how and you can repeat this between five and 10 times. And this is a really good technique just to bring some grounding to yourselves. When things get a bit too panicky when you're getting a bit stressed out, you can come to this breathing technique on. It will calm the mind down, bring you into a bit more of the present moments of them. You don't get so run away with your mind and help me to have a bit of clarity and make a better decision about going forward in whatever you're doing. 12. Tool 5: Meditation: So now I'm going to talk a little bit about meditation. It's definitely a technique and an exercise that I would encourage you to start incorporating into life. Now. Meditation is quite a buzz word. At the moment, people were like, Yeah, I just meditate. Um, it's definitely very personal experience to meditate on. Also, there's so many techniques that you can dio, um, the interesting thing is that a lot of people say, Oh, I can't meditate. My mind moves too quickly, but you've got the whole point of meditation. Practice is to be able to become aware off this moving mind. So even if you sit down for meditation in your minds moving, that's all right, just sit with it. And then over time, the more you practice, the more you can bring awareness to that and then start toe, slow it down. Okay, they never be discouraged by your fast mind. A lot of us have loads of thoughts, and it was really fast. But trust me when you start meditating, you can really tap into yourself on a much deeper level in a lot off. Good things can flower from having a stillness of mind. You can be better organized, more focused, more understanding in your relationships and just generally feel more connected to yourself . Andi, probably more connected to your are in your creativity. So I'm going to share with you a very basic meditation exercise that you can do, um, on. It basically involves coming into the breath, so we're gonna go into the breast, become aware of it on. Then I'm gonna take you through various parts of the body on it's commonly known as Body Scan meditation. It's a really good tool. It's what I started with initially, just to bring your attention to what's happening with this thing that we've got on. It's a meditation practice in itself, So meditation is, um, people can use it for different things, I would say broadly, there's a practical way to use meditation You can calm the mind on, bring yourself into a sense of stillness and ease to as a tool for your day to day life. But there is, um, or spiritually component meditation, which is becoming one with the super consciousness. So a higher level of consciousness. And it's about connecting to that so don't feel bad if you're not using it for the spiritual way, like we will have to start somewhere. Coming to yourself could be the initial step towards that. Andi, if you're using as a tool to better yourself as a person than I believe that this is fine, so we will have a different way to find or the way meditation finds us. Perhaps not. You might read a book or you might attend a class in your area. However way it approaches you. That's your journey to go on on and, yeah, feel free to use this exercise, but also go on your own journey to 13. Meditation environment: So when you were thinking about practicing meditation, one important factor would recommend is thinking about the environment, which you choose to meditate. So I mean, you can do anywhere. You can do it sitting on the bus. You can do it at your desk. You could do anyway. Wish if you do have a daily practice with it, It's really nice to have one particular area in your in your day where you always come to, and it stays as your meditation space so you could make it comfortable for yourself. Have some cushions, like maybe something that reminds you of something peaceful or a good memory or something. Something that brings a good energy to the area could be just even a candle sometimes or a nice plant on. But keep that area as a clean space, and you know that you always go to that space for your practices. 14. Class project: So this is the project off the class, and it's to implement one orm or off the exercises that I've outlined in this class into your life. As a daily practice, I want you to commit to one or more of these practices every day for a least one week so you can choose whichever one you wish or you can do as many as you like. But persistence and consistency is the key. So I want you to incorporate that into your day every day that you composed to insights in the project gallery about how you felt during this practice on perhaps it just any comments in a few words. 15. End: so thanks for joining me on these classes. I really hope that you enjoyed it on. And most importantly, I hope that you've gathered some tools that might be able to help you along in your journey . If you have any questions, feel free to get in touch on. You can follow, may and account for more classes that I'm gonna be posting going deeper into the sciences and how we can use these tools to spark our creativity on Just be the best version of ourselves. Thank you. 16. Real time yoga stretches (physical movement): Now I'm going to show you some head, neck and shoulder exercises as well. It's a bit on the wrist to just to get this top half of the body, a bit more circulatory and the blood flowing. So this exercise involves head movements left right up, down. I'm going to demonstrate, and they're going to use also use arms and shoulders on our wrists. So again, for when you're coming to do your positions, it's totally up to you. You can do it sitting down, or you can do it standing up. It's totally up to your preference, Asai said. If you're sitting down, the main thing is is to have an up, up would face. The main thing is to have a straight spine on. Also, if you're standing, making sure that you're standing quite steadily and balance on both feet flat to the floor , Onda and slightly engaging the core just to make sure that the spine is nice and straight. So another thing to remember is to try to do these practices, preferably on an empty stomach, if you can. On Did he have eaten or drunk something? Maybe just wait about half an hour to an hour. So now let's do this in real time. So we're going to come in tow a sitting position. They can show a spine is nice and straight, changeable to the flow. And then we're gonna close our eyes and just Cecil your breathing. Bring yourself into the moment. Bring your awareness to your breath so it's quite nice to you. Focus on the breath on the entry into the nostrils. Just toe. Bring yourself back to center. Back to stillness. I really try to take deep, long breaths to slow everything down and then bring your awareness to your physical body. So maybe you can feel the heaviness on your shoulders on your head, in your arms, some stiffness, any tension to simply sit with it. Being aware we're going to begin slowly by taking a deep inhalation. I'm moving the head away to the right, stretching it nice and long X help out to the center and how old white to the left exhale. But to the center and again in her along the way to the right. Exhale back to the center in how right the left exciting back to the center again in how to the right following the movement in your mind. X How about to the center in how old? Way to the left. Exhale back to the center, Checking with yourself. Make sure that your spine is straight and your shoulders are open and down chest open. And how old way to the right exhale. But to the center you know how to the last exhaling, but center last one You know how to the right X help up the center. You know how to the left? Exhale back to the center. So I know keeping the is shocked. We're gonna take our right here to our right shoulder As we inhale as we exhale, we're gonna bring the head back to the center in her left ear to left shoulder as much as you can exhale. But Facenda seeing how right here to right shoulder. Bring that left shoulder down a bit. Just accentuate the stretch on the side of the neck. Exhale back to the center in hiding. Left it left shoulder slightly. Bring that Reut shoulder down Just eight on great stretch X help up to the center on the dignity again. Right side imho six. How about to the sense left side inhale exciting, but to the center and how right It again Check in with yourself Making sure the aspiring Streit excel back to the center Chest open in how left? Listen to the last one in hanging, right, Right shoulder, ex house and, uh, and how left into left shoulder, Exhale back to the center because I keep in the eyes shut. Just pause for a moment and just bring your awareness to your body. You can do a mental countdown of 10 to 0 Pete birth. Nice, long, Deeper. So now we're going to move the head up and downs that keeping the eyes shut strong And how we look up. Be very careful of the net. Exhale. Look down in, huh? Exel down. Keep the spine nice and straight. Arms loose, you know, long exhalation down stretching the top of that neck. Even gay hating the spine in hunting up again. Exhale down chin to chest If you can't in how on x eyeing head old my damn And then bring your head back to the center and again just pause and try to bring your awareness to that part of the body that you have just been moving. So your neck area now we're going to do rotations that we're gonna do circular movements of the neck. First we do in a clockwise, and then we do anti clockwise. So first, take your head all the way to the left side. Slowly down. Uh, it was the scene ing exhale down on the right side all the way in a circle, in up ex hunting down in her up Exhale tone. You know, Make sure the spine straight arms lease Enjoying the stretch. Try to be with the moment the mind might wonder Try to stay with your breath Strike that Stay with your mind Move with your mind as it's moving in the body You know, six held down Bring your head back to the center. No, we're going to do the opposite direction in, huh? From the right side, taking it down from the nest. Signed, you know, exhale down. So releasing that tension opening up stretch Continue with the movement if you get in. Heil, Did you come up back? So as we come down, all right. In explaining. Okay. Keeping the eyes shop. Bring the head back to center. just bring your chin level to the floor. So keeping the are shot really brings like a in would practice. So you really coming to recognize what's going on inside? So now we're gonna move on to our wrists. So we're gonna take both arms up, and we're gonna bring them out in front of us without palms facing down, keeping them nice and straight with a little bit of tension, just enough tension just to hold them strongly. So we want We want to have full awareness off every part of our arm. Our chest are shoulder or elbow, our wrist and our fingers. We want toe feel the energy in this part of the body. And then we need to tuck your thumbs in and gather your fingers around the thumb to form a fist. And then we're going to begin wrist circular rotations. I will need to try toe, move both wrists in the same direction at the same time in a clockwise direction. So inhaling as the wrist comes up, x hiding as the wrist comes down, Just follow this movement. Focus yourself. Don't forget your breathing. Keeping the spine nice and straight, gentle tension, dental corps, tucking in just to keep the upper spine aligned chin level with the floor. Full awareness on the arms. Okay, let me go anti clockwise You could do this is slowly or as fast as you wish. The slower the better. Okay, now open up the hands. Take the palms facing upwards now, so you might feel a little bit of tension in your arms. I want you to try and keep this so although you might start to feel a little bit of tension and strain and I don't like to call it pain, but in yoga, we call it sweet pain and it's your body working, and it's important that it gets a little bit of work in these exercises. Okay, so now let's fold elbows in, taking the fingertips to the shoulders. Now we're gonna open up the shoulders. So with a deep in hell, I will need to connect the elbows and then take them out on around and down as you exhale in how connecting the elbows as they come through exhale as they come down on around the big circular movements with the elbows opening up the shoulder base. Continue this movement with your own pace. I'm gonna do five rounds. Okay? Once you've done five, we're gonna go opposite direction. So bring in the elbows out and through, connecting them in the middle in how? And exhale as they come down around in. How often out Exhale down through the middle. So again, just feel the work on the shoulders and the arms Do five room. Good. OK, once you've done that, just restaurants gently on your knees. I don't need to bring full awareness to what's happening in your arms right now. I'm just breathe normally. Try to take deep, slow breaths and then when you're ready, congenitally open your eyes. 17. Real time breathing exercise: Yogic Breath: So now I'm going to demonstrate their yoga breath on, um, you can join in with me. So when we come to breathing exercises, you want to make sure that you're sitting in a comfortable position. So if you're sitting on the floor, you can have a Christian underneath you. Andi. Ideally, it's better tohave the hips higher than the knees. Um, if you are able to sit cross legged just as it is, that's also good. Make sure that your spines erect on your chin is level with the floor. You can also do this on a chair or bed, so if you on a chair, make sure that your legs are crossed on your soles of your feet, flat to the ground on If you're on the bed, make sure that you're sitting upright on. Do your legs outstretched your front of you. So the main thing to remember is to make sure the spine is straight. So when it comes to the hands, it's up to you. You can have them facing up or facing down. It's better if they're facing upwards, because you can breathe much more deeply when the hands of facing upwards and just gently resting on the tops of your knees. So it's really important to have the arms loose and relaxed. Try not to hold any tension in this part of the arm, so I just sit making sure responds, Licensed, right, Keeping the chin number with the floor. We're going to do five rounds of yoga breathing so full breathing. So each round is going to be six counts long kinds. We're gonna be inhaling for six counts and exhaling for six counts. So they're going to split the brute that inhalation to to to because remember, with the yogurt breath or breathing from three parts of the body, the abdomen, the thoracic area on the clavicle area. So I'll do one round just to demonstrate, and then we will do the five rounds together. So I've got I've come into my position. I'm gonna close my eyes and then just breathe normally just for a moment. And then, as I begin, as I mean, how I'm gonna in how, from my optimum to count in how the Jurassic for another two taking up to the clavicle for the other two. And then there's the X how the clavicle will go down for two. The thoracic will come in for two on the abdomen. Will come in for two, and it's not do five rounds together. I'll talk you through it for closing the eyes, palms facing upwards, resting on the knees, spine nice and straight. And then let's go in. How 12 into the abdomen. 34 Take the ribs out. 56 Taking up to the chest. Ondas, you exhale 65 as the chest comes down. 43 as the ribs come in to one as the ataman comes in in how One to abdomen. Three full ribs out. 56 Up to the chest. 65 down chest comes down for three ribs. Come in to one abdomen comes down and again. 12 abdomen, three full. Take the troops out. 56 Take it up to the chest. 65 for three, 21 empty! Now, now I'm just going to count. 12 34 56 Exhale 65 for three, 21 one more time in how? 12 34 56 65 43 21 So just do it. Once small to complete the practice in how strongly 12 into the abdomen. 34 Take the ribs out, 56 up to the chest, 65 Tight the chest down full. Three. Bring the ribs in 21 Empty the abdomen. Now just breathe normally, and then when you're ready, you Congemi open your so you can repeat this practice as much as you need to, depending on how much time that you have. But just doing about five rounds should be good enough to relax the system and bring about calm and ease. So now let's move on to the next lesson where we're going to do some neck and shoulder stretching exercises. 18. Real time meditation: So now let's sit down for meditation. We need to find a place. Make sure that you're comfortable sitting with the spine erect legs crossed in a comfortable position. Or if you're lying on the bed, you could have come outstretched. You're going to be making sure the chanson with floor and keeping your hands nice induce and your arms nice and loose with the hands just resting on the top of the knees. We'll talk with the guys, and then we can begin closing the eyes, going to take a date, breath in, on in the exile out. They're just bringing our awareness toe a breath, breathing from the abdomen, taking a little the way out. Nice and slowly. That's the Exhale reading all out, So they're going to try and breathe in and out through your nostrils. You can take breath in ex hanging out. Yeah, so as it becoming aware of operas as they inhale of when you to imagine a movement of energy from the base of your spine, a way to talk of your head as you inhale. Onishi, Exhale down, going to feel the energy moving down the body down the spine, back down to the base on its way in. How again? We're following the energy up, taking old way up to the forehead and then exhale down, going back down along the spine that down to the base. So I continue following your breasts on the movement. Up down spine in this way, slowing the breath. No, we need to bring your awareness to your feet. Failure toes, the soles of your feet, your ankle. When did you inhale only to bring that awareness up into the names. And as you exhale, plant your awareness into knees and then in how further up bringing the awareness into hips . When is she exhale? Bring full awareness planting awareness into your hips on your fives. And then this week in how again, We're going to take up awareness up along the spine into the code on area into our abdomen . Nothing. Exhale. Relaxing the area. Pulte in hiding up father into the chest. Exhale down Ponting, the awareness in the chest and the Upton, And how can taking you Linus into your shoulders, your chest on your neck, exciting out. Planting the awareness, being aware of your back, your upper back lower back baiting heart taken innovation. Now we need to feel or have awareness of your hands. Your fingers Some I should in how? Bring that awareness strongly into your hands. Your wrists as you exhale. Fail that energy inhaling father taking the awareness up through the elbows into the shoulders. Upper arms. When is she exhaled down? Planting that one. And then I want you to take a deep within taking the awareness into the face on the head. Becoming aware of the back of the skull, your eyebrows, your nose lips. I'm gonna stay here just with that one. Feel the breath moving, moving in and out of your nostrils. And then when you're ready with deep in the breath, I also slowly bring yourself back into the moment. Back into the room. No. When you're ready, you can slowly, very slowly open your eyes.