Hello, today I want to talk to you about knowing what you know, and trusting yourself. Because some of the biggest challenges that arise in life are derived from not trusting ourselves, not listening to ourselves. It's like when you know that you actually really need to rest or you know that you need to eat lunch by yourself rather than go out with a whole bunch of people, but you just override or do this like override thing. So this is about trusting yourself. Knowing what you know trusting yourself and having your body be your ally. Know what you know, trust yourself.

Have your body be your ally which creates wholeness, which creates a sense of integration and a sense of relaxation. So you can move through your life, you can move through your day at work, you can move through your relationships with more ease and more relaxation. So this is gonna help you trust yourself, know what you know, and really reduce stress by creating relaxation inside your body. So I want to teach you about practice, called sensation tracking, which is pretty much what it sounds like. It's noticing what is happening in the moment, noticing what's happening in the moment, bringing presence bringing your presence to what is already occurring, which is different than thinking about what is happening. It's actually knowing what is happening in the world.

So for instance, as I'm standing here, if I turn my attention toward myself as a way of demonstrating sensation tracking, I'm noticing that my palms are cool. My palms feel cool. So I'm just noticing that. And by noticing that, it brings me more present. Because I'm noticing something that's occurring. I'm not in the future.

I'm not in the past. I'm just right here, noticing that my palms are cool. And then I take a deep breath. And then I settle into myself. So, noticing that my palms are cool, could mean any number of things. It's information.

It's information, but first and foremost, it's bringing me into the present and my whole body starts to relax. Because our bodies really appreciate when we give them attention. Like if you're sitting at your desk all day, looking at your computer screen with your head forward and your fingers like this, your neck is back, are definitely holding some tension. So you might just notice, oh, I'm getting a little bit of a sore neck back here. Let me take a moment. And let me just stretch let me move my head around.

Or let me take a little stretch. Or let me take a walk around outside for two minutes or walk around the office or go get a drink of water. So this really has to do with maintaining yourself. knowing yourself trusting yourself, being present, maintaining good self care, good self connection, so that you can relax and so that you can relax and have conversations and know what you need. Because only you can know what you need. So this practice of sensation tracking, which I'm going to suggest that you practice for two to three minutes, set a timer on your phone, do it once a day for two or three minutes and just report as I noticed myself, I feel this and just named the physical sensations, because then as you become more skilled at this, they'll just be doing it and you'll realize, oh, I've been hunched over by my computer for a while.

Let me sit up. This is preventative care. I cannot stress enough how useful this is, creates relaxation space and brings you in to present time. So practice it two to three minutes a day. As I turned my attention toward myself. What I noticed is Do it when you're in a calm space, do it when there's nothing much happening so you can just see what's going on because then when there's an event, or some emergency or some need for you to move really quickly, you'll be able to sense what's needed and trust yourself.

Know yourself know what you know