Dr. Kendall Hassemer | Yoga and Naturopathic Medicine

Friends who lift you up. You still have to do the work. Yes..... I know. I KNOW. I really DO!! It’s hard work, and it doesn’t happen overnight. There is no magic formula. No pill, tincture, spray, program or discovery call that will earn you six figures overnight. Nor will you lose your love handles (this seems to be a thing to conquer and suddenly all problems will disappear), float you into handstand, have better relationships (professional, family, friendships or intimat...e) OR reach the pinnacle of success in the blink of an eye. DAMN. (I don’t want to adult sometimes. Ok, fine - most of the time.) In western yoga we say root down to rise. You have to press your hands into the mat and do the hard work. You have to put YOUR hands in the dirt and get dirty, disheveled or uncertain of what might happen next. But(!!!) the nice thing is that if you build your support network over time.....you know your friends and community are there. Difficult Truth: If you fall they might not catch you either.... but they are there to listen, empathize and laugh. Mostly laugh. And sometimes it is so ridiculous that you get that good laugh until you cry. Yes? Because if you take anything too seriously in this world, there just is not enough time. (Ok you can take things seriously for five minutes - see last post). Then it is TIME to find some lightness in the way through it. Not because I or you are saying it isn’t (f-ing) hard, but because well, it is going to be what it is anyway... whether you slogged, martyred, dove into the depths or darkness or were as light as a feather while doing it. Stay with me: Be light as a feather. Or picture a feather in your imagination next time life has got you down. Somedays there will be lots of feathers. And.... then go for it. Thanks @cynthiaabulafiayoga and @ingridbostromphotography for lifting me up. I truly have THE BEST FRIENDS in the whole world. I can’t list you ALL here, but you know I would!! ____________ Next 200-Hour Teacher Training at @yogasoup April 7-July 3rd. DM me for details to avoid adulting, I mean, about the training. Caption continued in comments....

5 minutes is all you need....or maybe it’s all you have. Take the opportunity and run with it. Set your timer for FIVE MINUTES and LISTEN..... DO WHAT YOUR BODY WANTS YOU TO DO. ... You don’t know what your body wants, you say? Your body will start to tell you. It may want you to lie down, perhaps the solace is found in staring at the ceiling. Maybe it is a stretch, deciding to read a book, or this yoga sequence. You, do you. No one can tell you what you need, which is so damn annoying sometimes. _______________ This sequence slowed down: Tadasana (Mountain) SMILE. BREATHE. REPEAT. Utkatasana (Chair) Warrior 1 Supported Warrior 3 Chair ~Repeat each side~ Chair W1 Supported W3 Garudasana (Eagle) ~Repeat each side~ Wide-legged Forward Fold Side lunge slow Side lunge sped up a few times to each side Come back up to stand. _________________ Maybe your five minutes become ten or twenty, but it’s not a competition, and whatever you choose to do with the time you have is ENOUGH. Here, I’ll repeat that: Whatever you CHOOSE to do with your time is enough. You have five minutes. And(!) for anyone who might be thinking it, I got you-I didn’t say alone (parents, caregivers, etc.)...but you have five minutes. #rewildinfive #fiveminutepractice #yogaeverydamnday #yogateachertraining #listentoyourbody #intuitivemovement #relaxationdrills #strengthprogressions #yogaposes #yogasequence #bodymindtutorial #bitesizedpeaces #garudasana #attention #selflove #selfcare #movement #stillness #listen #foundationalnourishment #timeforyou

Interrupt the regularly scheduled programming. We took a weekend to recharge and take full advantage of the 8 feet of snow that fell in 72 hours. We skied into the sunsets, the nights and into some hot springs. We crushed some low angle(!) hills - laughed a lot, educated ourselves more about avalanches, played Scrabble, added some lights (thanks, @rhett.jacobi !) and ate delicious food from @farmcartorganics . ... Then...we froze our a**** off in our less than finished van life this far. Thank goodness for the installed fan to keep condensation to a minimum!! The funny part: the heater was back at the coast but we were just too excited to get to the mountains! It arrived 20 minutes before we were leaving! The silver lining: every trip from here forward will feel like luxury. I’m actually planning on planting a palm tree in the van so it will go with my flip flops and shorts aprés ski! What do you think?! For all the fun that was had, it really doesn’t matter what your van walls look like. We will get there... and I know Rhett will build us something beautiful! And yes, I think those are actually icicle bangs in the last photo. ___________________ IMPORTANT! It is SO helpful to get out and do something different if you can - to change up your routine. For me, that recharge zone is the great outdoors. What is your happy place? Have you been anle to recharge lately? I’m checking in. Are you doing it?! What have you been doing to reset your mood and moral? Please comment below! __________________ It’s good to mix it up. I peppered in some good movement sessions for us before and after - and my pattern making machine (aka: my brain ) found some space to rest and revitalize. I feel like a new woman. _______________ #rewildhealth #vanlife #yogaeverydamnday #crosscountryskiing #mountaintime #lovewhereyoulive #protectourwinters #getoutside #charging #recharging #grateful #strong #movement #movementfacilitator #mindseteducator #yogaguide #changeitup #ski #womenwhoski #sheexplores #yogastrong #neutralmentaloutlook #thoughtsfeelingsactionsresults #rest #revitalize #feelslikehome

My yoga story, Part 1. I think yoga is the first place that felt like home in my body. I started practicing hot yoga 18 years ago in London. I was an avid runner at the time, with ample pain in my knees, hips and lower back. There was something about running in the sun, something about throwing on a pair of shoes to go do the thing. I loved running outside, and my college friends and I would also meet up in Wisconsin winters to go running in well below freezing temps. ... Maybe I needed hot yoga to warm me back up after all those years of pounding my feet on cold pavement. And honestly I chose hot yoga at the time, not because I always liked it, but because other forms of yoga weren’t a workout. Please comment below has anyone else experience(d) this thought?! So here’s the scene: There was a cute boy teaching the class, and he gave me a mix tape (YES, a TAPE) of Bikram Yoga with Dotty. From then on I practiced 4 hours a day pretty much every day for at least 1-2 years. I was told my hips were tight. I bought a space heater and heated the room up to a balmy, steamy *space heater* temperature before practicing. I tossed my running shoes aside and never looked back. Now you’ll find me and my mat, books, blocks and tons of other props like weights, bands, yoga wheels, straps and dowels to keep my body strong and mobile and to wrangle my outlook and thoughts. Which, honestly helps me to know it well when my clients experience these things, too! For those who know me well, I can be/am a perfectionist. It can be hard for me and those around me to deal with at times, and I have allowed it to hold myself back in many ways. Yoga has helped me SO much to retrain anxious thoughts and decreases my chances of getting stuck in the perfectionism snare. Who gets me?! Now, with yoga in my life, I ALWAYS look and FEEL this happy! @ingridbostromphotography

Go make ... your life happen. Today! I could go off and tell you some b-s#^{ story right now about when life gives you lemons.... who’s with me?! Who’s (optional expletive of your choice inserted here) tired of *lemonade* already?! Give me passion fruit juice, pomegranate juice or even snail juice ?!, ok no- anything(!!) but telling me I have to make things better right now. ... Somedays I don’t want to be sweet. In fact, I can be downright irritable when I am told to make light and feel positive in a challenging time. So... I’m going to feel my feels. Here’s my action plan to make life... well....life. You can do the things that make life a little less of a day pass to Great America theme park. Move everyday to get your dopamine and endorphins cruising through your body and brain. (Translate: Degrumpify.) Get something green in your nutrition plan daily. (Translate: Vitamins and minerals make your energy and your neurotransmitters that help you think less like a lemon.) BTW- did you even know this emoji existed?! Be more like a cat. Do what you want, when you want to do it. Do you notice how content cats are and do things entirely on their own accord? (Translate: You have to be able to listen and know yourself well enough to know your own needs and FOLLOW THROUGH with what you say you are going to do for yourself. ) Ps. Lemon juice is sour without sugar anyway. Find some sweetness .... to your taste. (Thanks for the words @lydiazamoranoyoga and @kirasloane !) Photo credit: the amazing incredible @ingridbostromphotography she captured a sweet side of my grumpy attitude on that sunny day. #overit #mindset #movement #yoga #virtualyoga #nutrition #mood #neurotransmitters #brainfood #brainfog #cleartheclutter #action #takeaction #happynewtoday #thoughtsfeelingsactions #followthrough #lemons #lemonsintolemonade #stackinghabits #keepgoing

Rincon, waking up. (Swipe left for the photo sequence and sun peeking up over the horizon.) The alarm went off at 4:30am PST, and I spent my early hours of the morning practicing yoga with @erin_evans and @lydiazamoranoyoga as part of their amazing 300 hour teacher training. I tromped down to the water’s edge in pure darkness and unrolled my yoga mat. I watched the daylight unfold, with barely a sliver of beach left during high tide. ... I showed up in triple layers of warm clothing to keep my muscles warm for the meditation, movement and breathwork practices. I recognize my privilege here in being able to partake in and say all the things I mention. I am so grateful. I truly am. It’s not always as easy as I may make it seem. It’s really dang hard some days, and I sometimes want to give up. I do my best to learn .... and try again. We talked about commitment. I invite you to commit to gratitude, noticing or doing one small reasonable thing every day for the next 30 days. It doesn’t have to cost a thing, and it doesn’t have to be a big, huge deal. We talked about being still in our choices. You will be less likely to wiggle your way out or away from any discomfort that naturally arises as we try something new or difficult (perceived or real). We challenged our bodies to try new and hard things - not to mention this was while upside down. It is still wild to me that being upside down feels right side up these days. So I kept going. I challenge you to KEEP GOING. BEING. FEELING. ACTING. BREATHING. PAUSING. NOTICING. Find the things that make you feel safe in your body. Seek help if you need it. Gratitude....The practice of thanksgiving is upon us right now. Do you consider thanksgiving a holiday or a practice? More to come in the next post! #thecurrent2020 #yogapractice #yogaeverydamnday #gratitude #appreciation #action #movement #momentum #commitment #challenge #notice #pause #mindset #shesummits #yogasoup #yogafacilitator #movementeducator #strength #resilience #safety #resource #stillness #staywithit #stickwithit #selfcare #beauty #californialove #morningpractice #thanksgiving #youcandohardthings

PRIORITIZING the time to get yourself outside AND combining the many things that you love to do in a day is an art. Why? Because the things we love to do can fall off the priority list when we are quote-unquote busy. I have mentioned this in the past, but I have tried my best to take busy out of my vocabulary. My name is Kendall.... not busy. ... When you practice enjoying being YOU, you start to find glimpses of inner freedom. You recognize that being busy (full, frazzled, anxious, overwhelmed, overworked, irritable, on-edge) is actually not a badge of honor. Spending time to tend to yourself and your needs is important. What do you like to do? Do you do it with consistency? What are some ways that you build movement and grounding into your day? Please answer below or tag someone that needs a little gentle reminder. *SIDENOTE*The sticker on the bike reads: The best things in life aren’t things. #yoga #yogaeducator #movementeducator #consistent #strong #practice #selfcare #movement #womenwhobike #yogaoutside #thingsthatmatter #getoutside #getoutsideandexplore #californialove #shesummits #sheexplores #exploremore #lovemyjob #attention #motivation #notalwayseasy #scheduleit #followthrough #keepingitreal #keepingitsimple

Hi. I’m going to introduce myself here. Welcome to my IG page and also thanks for sticking around if you’ve been here a while. I’m Dr. Kendall. A lifelong learner. I love all things human body, mindset, meditation, communication and nutrition. I read lots of things on these subjects! My grounding practices are best found outside. I’m trying to get in the ocean as much as I can, because it *always* has something to teach us. ... Such as... presence, or how to breathe, or how to stay calm when your wetsuit is stuck around your ankle and you have a virtual meeting to which to tend. I continue to lead virtual yoga classes and trainings- through @yogasoup, @ucsb_recreation and my own sessions. I’ve been moving (semi #vanlife) so life has been very full. I’m also doing this really cool thing ... leading a class to kick off the @shesummitsorg weekend virtual film event. Why this is so special to me? The films highlight women who adventure in nature - and also maintain the stoke of adventure as moms, career tenders and life navigators... which we have seen certainly throws out some gnarly challenges and adventures of its own. DM me for more details. And link in bio. Come move and breathe with me 11/27/20 from 6:30am-7:15am PST, and if you can’t make it - register anyway and you’ll get the recording and sunbeams. You can also be wildly inspired by the films all weekend if you sign up for the movement and film package. I’ll post the link for you and you can decide your level of commitment to the good story. It’s always a choice. And you get to choose your own adventure. #shesummits #womenwhosurf #learning #alwayslearning #pacificocean #breathe #nature #adventure #patagonia #womensupportingwomen #yogainspiration #yoganutrition #holisticnutrition #booknerd #lovewhereyoulive #fromtheheart #challenge #adventures #womenwhohike #womenwhoclimb #filmfestival

Acute stress can be learned to be seen as a challenge or a threat. Chronic stress may have more depleting effects, and the signals may show up in your bones even before cortisol is released from your adrenal glands. Isn’t that (re)wild?! No doubt, humans are in a prolonged period of stress. But you CAN change your mind about the stress you are experiencing. There are things you can do to help yourself AND others! As my dear colleague and friend @dr.carriejones (check out ...her rockin’ gram for all things hormones!) recently noted in one of her amazing posts .... Have you checked in on your people lately? Maybe you’re the one who needs to be checked in on? Also. Have you checked in with yourself lately? Do you feel like a skeleton of what or who you once were? This is important: Offer an ear and also lean into your support system during this marathon. Check in regularly with those you know and love. Consider seeking out professional guidance if you are able to do so. Be honest with what you can handle, and also be honest regarding what you need. Give yourself permission to ask for help. Eat a variety of nutrients to help your mood and dampen oxidative stress. Find the right kind of strength training did you that won’t overwhelm your system - keep those bones happy! It’s also important to know who’s got your back. Have your own back, too. Be sure to cheer for yourself, as well. You are on your side.... I hope! No bones about it, you have to do small things daily to track and take care of the YOU. Questions about any of this? Comment below, and sign up for my group course coming up 11/16. DM for details. _______________________________ ( Series: Part Two) Photo: @ingridbostromphotography #rewilddailyactions #osteocalcin #cortisol #stress #fightorflight #skeleton #bones #yoga #yogaeducator #yogateacher #yogasoup #shesummits #movementeducator #words #noticing #attention #support #trust #listen #good #thoughts #feelings #emotions #actions #strong #changeyourthoughts #changeyouractions

How are you? Good. How many times have you noticed that this answer just doesn’t cut it and doesn’t feel real? Perhaps it’s a flawed question....and moreover, it’s a BIG question. When you ask the question, are you ready to hold what the real answer is behind that inquiry? ... What happens when you actually say you are anything other than good? Here are some common responses to saying anything other than good or great. Insert swift, awkward glance here. Person uncomfortably and quickly brushes the response aside. Just ok?- as if it is not acceptable to be ok. Gosh, I hope things get better soon. If you were the one that replied with a haphazard good, you may actually feel YOURSELF get warm and your heart rate go up. The result is that you continue to practice saying good rather than to risk the discomfort. I am trying to catch myself when I say I’m good and I don’t actually mean it. I FEEL that little catch or twinge in my stomach or chest when I don’t believe what is coming out of my OWN mouth and heart. Maybe you (along with me) will reconsider the question being asked, or pause to think about your answer before you reply. I know personally, I’m not always good. And that’s ok. Things you can do: 1. If you think of other questions you might ask others when you see them, please comment below. 2. Learn to know how you actually feel so you can take the right action for yourself. Maybe you find yourself responding in many of these ways.... we will talk about that in upcoming posts. Let’s keep the conversation going. If you think this could help someone you know, reach out to them - and share or save this post. You can rewire these pathways. The lines in this post are inspired by the beautiful @robinmartinyoga . _______________________________ ( Series: Part One) #rewilddailyactions #rewireyourbrain #stress #fightorflight #yoga #igyogis #trikonasana #yogaeducator #yogateacher #yogasoup #shesummits #movementeducator #words #noticing #attention #support #trust #trustyourself #listen #good #thoughts #feelings #emotions #actions #givingandreceiving #sympathy #empathy #neutralselftalk

Time to be in the trees. Soaking up the rain and socially distanced family time in a wildly fragmented year. Piece, by piece. Some benefits: Connection to your loved ones (even from afar!) and nature increases the neurotransmitters dopamine, serotonin and oxytocin. ... Forest bathing helps to ground you. Walking the lands and thanking the traditional landowners connects you to your ancestors and history. Your brain forms new neural pathways in the sacred geometrical patterns of nature. Walking and movement on uneven (and colorful!) ground stokes your creativity, reboots your nervous system and promotes relaxation. Peace, by peace. Have you gotten outside today? You guessed it... Set a timer. Ten minutes (at least!) and go. Report back what you find. #rewilddailyactions #getoutside #neuroscience #consciousanatomy #gratitudepractice #appreciatewhatyouhave #familytime #love #forestbathing #phytonutrients #phytoncide #earthing #adventureanywhere #meditate #breathe #walkinthewoods #movement

The @yogasoup 200 Hour Teacher Training has begun! I will share a few practices here that our group will further expand upon in the training. I thought everyone might benefit from this one! The practice of presence doesn’t take much, yet requires of our attention. And of course, it’s an ongoing thing to which to tend. The brain continues to generate thoughts and the nature of being human is wild. Our attention to RESTING our bodies and minds RESETS our bodies and minds. ... What if you committed to sitting (or lying down or walking) for one minute for the next week and see what unfolds for you? Note: Guided meditations, gentle walks while noticing the breath and soft music are ok. Silence may be too much as we begin the journey. It is ok and wise to make yourself comfortable, and also to seek outside support when you need it. Feel free to share and add to your stories. Let me know if you are going to give it a try in the comments below! ______________ #rewildhealth #yogasoup #yogateachertraining #meditation #mindfulness #attention #presence #practicedaily #pleasebreathe #noticing #yogainspiration #commitingtositting #rewilddailyactions #oneminute #connection #limbicsystem #deeplistening #deeprest #restorativepractices #nervoussystem #brainhealth #holistichealing

Sticky note. Permission to rest. 1. Write the words Give yourself five minutes. on a sticky note. 2. Post it to your wall where you can see it. 3. When the note catches your eye, set your timer for five minutes.... 4. Put down the phone and close the screen. (Maybe you queue up your guided meditation or soft music.) Our brain literally talks us out of resting because it takes EFFORT to create a new habit. (Oh the irony... resting initially takes effort.) Effort is perceived as threat by our brains, so it tells us No, don’t do it! This is dangerous! Resting could kill you! Now isn’t that an interesting brain glitch? _______________________ I admittedly haven’t been good at resting. I had to link resting to something I already enjoy doing (like going to the ocean) - and demonstrate to my brain that I would make that GOOD THING that I liked doing even BETTER! So that’s why I created a series of useful practices to help with my monkey mind. No...I am not saying I created the practice of resting or meditation. But you do have to commit to doing it in order for it to work, and I can help with that. Sometimes we need permission. Sometimes all we need is to sit down and rest. You need rest to be productive, creative, make better decisions and have kind conversations. Please give this practice a try, share it with others and let me know what happens. I am excited to share some meditation modules in the @yogasoup online teacher training that begins 10/2/20. Sign up for my newsletter above (link in bio), and I’ll send you an expanded version of my Idea Jar Rewild Daily Action. #rewildhealth #rewildinfive #rewilddailyactions #rest #meditation #clearyourmind #clearmind #connection #healing #getoutside #reptilebrain #limbicsystem #mindfulness #effort #pleasurerewardpathway #dopamine #deeplistening #deeprest #selftalk #stickynotes #pacificocean #lovewhereyoulive #yogaclasses #yogateachertraining #yogasoup #shesummits #vote #productivity #communication #kindness

Rewild Daily Action: Stop the scroll for one minute-ish. Set your timer for one minute. ... Close your eyes. Think of your favorite place on Earth. Connect into how seeing the beauty of this area makes you feel. Appreciate and experience that sensation in your body. Now, send the love you feel back to that special place on Earth. Resume activities. Grounding will help to keep you clear in uncertain times. Save this post and practice morning and night, and whenever else you think of it. Please comment the focus of your attention below. If it’s a secret spot (I get it! )- just list the state,country, continent, or body of water. Let’s see where we are directing this love! ____________________________ My posts were set to be about breathwork this week, and due to the fires and air quality,I am pivoting to some Earth-based practices. Many of us are struggling to take a deep breath right now, blessings to those impacted by *everything*, and I think the earth could use our help. Photo: @theannajoycreative #rewildhealth #rewilddailyactions #shesummits #earth #grounding #earthing #selfcompassion #resilience #connection #mindbodyspirit #honortheearth #earthlove #appreciation #gratitude #meditation #mindfulness #attention #intention #mindfulpractice #lovingkindnessmeditation #love #savor #experience #innerpeace #innerstrength #environmentallyfriendly

Balance work with play. ( Series: Part Six) Working with or against the heart-brain can lead to consistently positive or consistently negative thought trains. They are also referred to as thought worms , in the way that they move through the brain. ... Some more fun facts: The heart muscle pumps on average, between 60-100 beats per minute. In recent research, the brain generates on average 4.1 thoughts per minute, and that’s based on research that supports 6,000 thoughts daily. (I’m sure this depends on the day and the person - some claim it is 60,000-70,000 a day! Anyway, start counting, so we can get this straight!) More info and recent research, see link in bio. https://doi.org/10.1038/s41467-020-17255-9 Things you can do: Take a 15 minute walk outside. Without your phone is . Take 1-5 full, slow breaths.... which has shown to lower blood pressure. Move your body, stretch or do some yoga (which has many researched brain and heart positive effects!) Try new things that challenge and nurture this heart-brain resilience. Hint: it doesn’t need to be sky-diving! I had to learn and train to do these things, too! That’s why I am sharing them with you. I’m always trying out new things on land, the sea, and my yoga mat....and you can take classes with me! Save and share these messages, and join my email list for more free daily actions and info regarding registration questions for my classes, upcoming online @yogasoup yoga teacher training or to set up client sessions. I am here to help you create and sustain healthier resilient habits in this strange ongoing marathon. Photo: @ingridbostromphotography #whatdayisit #rewildhealth #yoga #connection #holisticnutrition #healtheducator #resilience #rewilddailyactions #healthperformance #changeyourthoughts #neuroplasticity #movement #neuroscience #selfcompassion #forgiveness #learning #newthings #challenge #strong #strengthandconditioning #workplay #yogateachertrainingcourse #healthyhabits #smile

My heart: I vow to bring more goodness and light to this world. My brain: There’s just too much going on. It’s too sad, too heavy, too big, too exhausting. With the way things are going, is it even worth it? (Or, another way to say it: Just give up.) It’s a practice to bring the good and to carry the light forward. This heart-brain practice is not always comfortable OR easy. If it is important to you, then practice kindness. Every day. Speak up, and find kindness towa...rd yourself and others. What is something you’ve practiced to bring the good as of late? ____________________________ In honor of the passing of Chadwick Boseman, someone I did not know personally, he seemed to be a bearer of the light, the good and the love. You can see it in his heart. (If you want a quick glimpse, link in bio for his video with Jimmy Kimmel). Even for a split second when watching this, the brain registers: I, too, could make a choice to be, do, and take action in that way, too. Do you notice that? And .... you will have to notice and practice it - again and again. ____________________________ As @michelleobama beautifully wrote of him, ...Chadwick’s brilliance on screen was matched by a warmth and sincerity in person.... He, too, knew what it meant to truly persevere. He, too, knew that real strength starts inside. May we all carry on that warmth and sincerity. Thank you, @chadwickboseman. Rest in peace and love. May we all carry that brilliance with us to act in kindness in real life, so we can also truly rest both in peace AND love while we are here. Series: Part Five #rewildhealth

One year ago, I was officiating a love ceremony for Tamara (@tailwindjunglelodge ) and Walter. I was nicknamed the love boss, and I sure liked the title! What do you think?! I walked down to the dock afterwards to reflect and was all lit up inside. I loved facilitating the guests’ connection to nature and asking them to be a witness to the love around them and within their own hearts. ... (Surviving) Love takes resilience. Surviving pandemics takes resilience. Continuing to find CONNECTION to what is important to YOU takes OXYTOCIN and DOPAMINE, just to name a few chemicals working inside of us. (I am planning more info on these in future posts!) If we don’t feel reward or pleasure, we won’t carry on with the things we do. Pleasure and reward is hard-wired into our sweet and stubborn little reptilian brains! You can always read more sciency stuff about heart-brain health in the link in my bio, and/ OR you can do something about it by: giving (socially responsible and pandemic appropriate) hugs to the ones you love if you are able to do so sustaining eye contact with another (side note: how I met my partner!) loving your gut health by getting enough fiber in your daily nutrition plan doing little consistent actions often to follow through with your own commitments you’ve made to yourself. (*in no particular order, practice at your own risk.) In other words...you have to become your own love boss!! Let me know how it goes! Happy anniversary, T+W! What an honor to witness and tend to your love story! Series:Part Four Do you find this series useful? If you think someone would benefit from this post, please share or tag them in the comments below. #supportyourinnerreptile #rewildhealth #oxytocin #dopamine #connection #resilience #vulnerability #love #survival #attachment #posttraumaticgrowth #stress #pleasurerewardpathway #neurophysiology #neuroendocrinology #holisticnutrition #microbiomehealth #hearthealth #brainhealth #wildpreneurs

I can get flooded with all sorts of thoughts and feelings when I am doing something that is new or challenging for me - and also while having difficult conversations. Are all these thoughts and feelings useful and productive? No. ... Are everyone’s challenging topics and triggers the same? Also, no. We all see our perspectives through different lenses. And!, we each think our lens point of view is the right way to see things. (Do you ever have the need to be right?) +=The internal two-way communication between the head and the heart becomes a complex superhighway when dealing with another human being. We can practice navigating unexpected twists and turns with more grace and skill. Maybe we catch ourselves before saying something hurtful OR ... we start to dig our heels in a little bit less. Maybe even we can start to see it through another lens (and yes, we still might not agree, but we can l i s t e n with less alarm bells (:sympathetic fight flight freeze) going off inside, also... less interrupting, defending or arguing our obvious-from-our point-of-view rightness.) See my prior two posts about the heart-brain and autonomic nervous system for more info on what’s happening within. Be sure to work (+play!) to resource yourself. Also, seek outside professional help when necessary. I am not a psychologist or therapist, and I am not your doctor, so I cannot give you specific, individualized advice on social media. I share this with you because these are a few things that have helped me with both my inner critic dialogue AND my conversations with others. Please let me know if any of these have worked for you....or if you have any to add to the list! It’s interesting to take the seat of the teacher and share some of my practices with you in these posts, so please feel free to share this post with others and let me know if you are enjoying this heart-brain series!! #rewildhealth #rewilddailyactions #brainhealth #heartbrain #hearthealth #nervoussystem #nutrition #yoga #meditation #breathe #communicate #selfsoothe #mindset #listen #getoutside #grit #vagusnerve #anatomyandphysiology

Does the heart have its own nervous system? The autonomic nervous system: *innervates* (big word of the day!) our internal organs, including our heart and blood vessels controls sexual response (ooh la la!), and... according to @gottmaninstitute research, has direct impacts on our heart rate and oxygen concentration in the blood in intimate (and other) conversations and may be more tied to long term heart health than we even realized. The autonomic nervous system is continuously scanning and receiving information from the outside world - and has two major branches: Sympathetic Nervous System: fight, flight or freeze Parasympathetic Nervous System: rest, digest and repair. These systems are in constant communication with our bodies CPU, the central nervous system. Andonce again, we can wire ourselves for successful or not-so-successful conversations, communications and interactions - with our own PERSONAL internal dialogue AND with others. Whether we are feeling safe and at ease in our own selves, our relationships and conversations has a lot to do with this heart-brain connection. So what can you do? Take three deep breaths before your next difficult conversation and really make sure YOU feel ready, grounded and resourced. If you’re not ready, wait. Take breaks in moments of feeling flooded, or triggered. More on these things next time! :) Researchers are getting to the heart of the matter in their discovery of an intracardiac nervous system. Isn’t that just so fascinating?! See link in bio for related research. #rewildhealth #brainhealth #heartbrain #nervoussystem #nutrition #mindfulnesspractice #yoga #yogateachertraining #communication #changeyourthoughts #breathwork #journaling #attention #mindset #selfcare #getoutside #neuroplasticity #research #love #positiveselftalk #relationships #grit

What are some things you have been doing to brighten your days? It’s becoming increasingly important for all of us. I’ve been wrestling with the right words to say and practices to share on this IG platform. Friends all around are encouraging me to share more online! In my free time, I pour over books, podcasts, research and publications on how our thought patterns turn into our feelings, habits and actions, and how we can rewire the brain....... for positivity and connection. It’s incredible how it links directly to our movement patterns, immune and lymphatic systems and fascia, too. Do I get stuck sometimes? Yes. As an empathic senser and feeler, sometimes I go into freeze mode. Isn’t it fascinating we all have our own unique ways we adapt to stress? The sympathetic nervous system , a branch of the autonomic nervous system, is there to protect us from harm, and will send us into fight, flight or freeze. It’s a completely natural human response, but sometimes it ends up taking over the mind and being too controlling-it can start to generate increasing levels of nervousness, anxiety, irritability and mistrust. Fortunately, we can work to rebuild our daily thoughts, feelings and habits. Nothing seems crystal clear these days, but I do know I have lots of practices to share with you. You can prime the brain for more positive outcomes by taking five slow, deep breaths as a daily practice. It’s not the answer for everything, but it’s a start. Ps. I’d share this piece of dragonfruit with you if I could. #startsomewhere #sendinglove #practicingkindness #rewildhealth #brainhealth #nervoussystem #nutrition #yoga #movement #meditation #breathwork #journalling #attention #mindset #selfcare #getoutside #strength #neuroplasticity #research Photo @rhett.jacobi

Learn with me. Challenge yourself to do it, because I know you can. No one wants to think they are part of the problem, and I want to acknowledge that I am part of the problem. It’s long past time to be part of the solution. Repost: Combat systemic and internalized racism. We must be anti-racist. Please share and repost with credit by tagging me @wastefreemarie ... I am learning so very much from her, in actionable steps. Thank you, Marie. You can support her work through her Venmo account : MarieBeecham. See more

My latest outlook on the current state of affairs. (Insert ever-changing internal and external dialogue here.) ... #rewildhealth #rewildmedicine #itsapractice #lookwithin #innerpeace #meditation #uncertainty #dailypractice #doyourpart #immunesystem #immunebooster #brainhealth #functionalnutrition #eatyourveggies #yogaeverydamnday #lifeisprecious #consciousconnection #selfcare #lovemore