This 5 step FORMULA and process can be used anytime you experience those not so fun moments that pull you from your center. In our recent group call I explained these fork in the road moments where we want to CHOOSE to respond a new and different way. Here is a PDF of the step by step formula to use to help RESPOND from a grounded place as we exert boundaries, speak up for what's right, stand up to someone that normally would bulldoze over us and everything in between. Drop your questions, stories, how/when you use it and how it went here. We do this together!

Definitely not my fave moment… but in EVERY challenge, the walk through is the same and eventually it just becomes engrained. Here is the 5 step formula and how I used it in this situation. The goal is not to elimate stress, but to shorten refractory period. To insert a circuit breaker between signal/stressful event + the story we create that keeps our body in survival mode. This allows us to get back to present time, connection and grounded choices efficiently. 1. Awareness - oh shit… stucco is coming through our cieling and all over our shoes… ZOOM OUT… this feels intense, not ideal with my schedule today, I’m feeling compressed and a bit like Why does this stuff keep happening (Victim mindset) - look at me going into victim mode 2. PAUSE - insert a tool. I did a 4 count inhale, 8 exhale with hum three times. 3. Choice- I can choose to let this ruin my day (sometimes I do and that would have been fully ok- to sit with it, feel it, rage and let it out - workout, scream into pillow etc) but in this moment I wanted to choose PEACE and EASE. I left it. I decided to ignore it for the moment, continue with my packed day and deal with it later and ultimately it would pass. 4. PRACTICE - reminded myself this is a practice, im not going for perfection and as long as I put the reps in (go through each of these steps) that I am doing the work and the work is working. It accumulates. 5. Integrate - took a few mins that evening to go over it in my mind. What was annoying about it, what thoughts came up (resentment, lack of communication with our crew etc) and to allow myself to feel it all, express it all and ask what did I learn. This literally took all of three minutes. THIS is how we do it ladies. This is TRUE self care. Self care needs a rebrand. It’s NOT something outside of us. It’s the ability to DOWNSHIFT our system and reconnect in ANY moment. Thats an inside job and thats what were all doing here. What is your latest “opportunity” (challenge) where you were able to use what you’ve learned here? I’d love to hear! Reminder, it didnt need to go perfectly… share the practice of getting better and better each time <3

Member win: the hum on the boat 🛥️ A mom I met recently told me what her mornings looked like. Lunches. Water bottles. "Go back upstairs, you forgot your library book." The same direction said 50 times. Then snapping at her kids, or at her husband, and repairing it later. In her words: "I've been breathing into beta just to get through the morning." She knew what she was "supposed" to do. Walk away. Take a deep breath. But in the moment it felt fake. She said it felt like closing in, and then she'd hear herself say the thing she didn't want to say. That's not a willpower problem. That's a nervous system stuck in the wrong gear. So that weekend, out on the boat with her family, she tried one thing. She looked out at the water and hummed. No one could hear her. Two minutes. "I literally felt so different." Now her boys hum with her. A few weeks later, in a hard conversation with her husband, she noticed something new. She could sit and listen, and she wasn't defensive. The weeks since have been some of their most connected. She didn't need more information. She already knew all of it. She needed a way to downshift in her body, in the moment. Horizon + hum. Two of the simplest tools I teach, and they worked together here. Your turn: where could you hum for 2 minutes today? The car line counts 👇

Where are you from, and what’s your biggest challenge when it comes to downshifting your nervous system in real time so you can be fully present for the moments that matter?

I found my journal entry from when I was first united with my whole self. Back in November 2021. Just like we all did in our sessions. This work is truly magical and we’re JUST getting started. This IS The Connection Code and we’re doing it together. So excited for our upcoming next round starting 9/23. Can’t believe I’m sharing a journal entry but again, those have you that have worked with me will get what this feels like.. bliss. Pure bliss. Self care needs a rebrand. It’s not something outside of us. It’s the ability to downshift our nervous system in REAL time using the tools shared here so we can simply rewrite, return and reclaim who we came here to be. So honored to BE here with you all.