WEBVTT
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This is a Stereo Forest production from StereoForest
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.com.
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Information, resources and opportunities to support the show
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and connect with others are available at StereoForest
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.com slash Daily Reconnect.
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This podcast is for informational and educational purposes
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only and is not a substitute for medical
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advice, diagnosis or treatment.
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If you have specific mental health concerns please
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consult with a qualified healthcare professional.
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Now on to the show.
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In today's episode we'll practice an exercise that
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uses breathing to reconnect to reality and then
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we'll talk about this week's theme which is
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anger and how to use it to motivate
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us to work towards shared goals.
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Welcome to the Daily Reconnect for March 14th.
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We've made it to Friday.
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I'm your host Jen DeHaan and this brief
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moment together will help anchor you to the
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present when you're feeling separated or detached from
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your surroundings or maybe your mind.
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Together we will reconnect with this messy world.
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Let's reconnect with reality.
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And after our exercise we'll find motivation to
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begin our day and persist through the battlefield
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that is daily existence right now.
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Embrace whatever serves you during this exercise and
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disregard whatever doesn't work for you and feel
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free of course to adjust anything as we
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move through it.
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This is your time to focus and recalibrate
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and that's all that matters right now.
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So in this episode's exercise we'll practice a
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breathing technique to reconnect with ourselves so we
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can connect with each other again.
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This technique is sometimes called box breathing and
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it can help you calm your mind and
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focus your attention.
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So for this exercise we'll be breathing in
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for a count of four, holding our breath
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and then releasing it.
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So all of these steps are timed.
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You'll want to find a comfortable seated or
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standing position.
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That's what's optimal for this exercise but you
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can also practice this if you're moving around
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or walking.
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Just feel free to adjust as needed for
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either your activity or your capacity to do
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breath work.
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So let's begin.
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Take a moment to bring your attention to
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your breath, letting go of any distractions that
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might be getting in the way of that.
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And for this exercise imagine that you're breathing
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in a box shape, that you're bringing this
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box shape into your mouth and into your
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lungs.
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So first I'm going to go over the
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exercise and then I will count the breathing.
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So what we're going to be doing in
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this exercising is inhaling for a count of
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four which is when you will fill your
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lungs completely and then you will hold your
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breath for a count of four, feeling the
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stillness and then you will exhale for a
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count of four, emptying your lungs completely and
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then you will hold your breath again for
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a count of four.
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So we will do that two times in
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a row.
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All right let's begin.
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So inhale for a count of four, three,
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two, one and hold three, two, one,
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exhale three, two, one and hold three,
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two, one and now return to normal breathing.
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All right so now we're going to do
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that one more time.
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All right let's begin.
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Inhale three, two, one and hold three,
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two, one, exhale three, two, one
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and hold three, two, one and now return
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to regular breathing.
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All right so let's now try changing the
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duration of each breath.
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We're going to do the same exercise again
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except this time we will inhale for three,
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we'll hold the breath for five, exhale for
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three and hold again for five and I'll
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repeat this exercise twice in a row.
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All right so let's begin.
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Inhale two, one and hold four, three,
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two, one, exhale two, one and
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hold four, three, two and one.
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All right let's return to normal breathing.
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We'll give you a second to just relax
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before we start again and now let's do
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it again in the same duration.
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All right let's inhale two, one and hold
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four, three, two, one, exhale two, one
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and hold four, three, two and one.
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All right that's it now return to your
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regular breathing and this is something that you
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can experiment with while you're moving for example
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if you're working or going for a walk
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just adjust the breathing pattern to your pace
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for example.
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This can be particularly useful during very stressful
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times or times with anxiety present or if
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you're feeling rather dissociated.
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This can all help bring you back to
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the present moment.
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Now take one final deep breath in and
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out and now we'll move on to some
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words of motivation for your day.
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Perhaps through our previous explorations earlier this week
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about anger and using it as a motivation
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tool you've begun to see your your anger
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not as something to suppress or apologize for
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but as a valuable piece of information.
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It's like a signal that you're receiving that
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points you towards what matters the most to
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you.
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So today I want to take this understanding
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about anger and take it a little bit
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further because once we've validated that our anger
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is there and we use it through connecting
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with other people we still face a pretty
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important question.
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How do we transform this shared energy that
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we're we're now connected with other people and
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we want to do something into lasting systemic
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change?
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Throughout history movements that have managed to create
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meaningful transformation didn't just acknowledge anger.
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They developed sophisticated strategies for channeling that anger
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into change.
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They understood that sustainable change requires more than
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just momentary outrage or just this very temporary
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thing.
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It demands visionary thinking, very strategic calculated action,
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and then sustained commitment to what can be
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a very slow work of making that change.
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The systems of capitalism and fascism have survived
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for generations precisely because they've adapted to contain
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and neutralize certain forms of resistance.
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They can withstand isolated protests and individual consumer
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choices and temporary outrage, anything that's not collective
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or not sustained, but what they cannot survive
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is entire communities systematically withdrawing their participation and
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simultaneously building different ways of relating to each
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other and the environment that they're in by
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Canadian.
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This is where our reconnection practice becomes very
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important.
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The present moment awareness that can help us
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feel better yes but it can also help
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us notice any assumptions that we may have
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internalized about what's possible or not possible what's
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necessary or what's inevitable or what we feel
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is inevitable we can start to question those
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assumptions.
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Today I invite you to take the anger
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that you've honored and the connections that you've
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formed these past few days and ask this
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what might we create together that embodies our
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deepest values not just what we're against but
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what are we for what concrete alternatives can
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we begin building in our communities right now
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what is already happening that you can join
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can those organizations then connect with other organizations
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and build a larger sustained movement and so
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on these kinds of efforts allow us to
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practice new ways of relating while meeting immediate
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needs and critically they help us develop the
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skills and the relationships that we'll need for
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larger transformations some of these efforts mean sacrifice
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but they can also make lasting change remember
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that throughout history the most effective movements operated
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simultaneously at multiple levels they organized resistance to
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harmful systems while actively building alternatives they addressed
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immediate suffering while working towards structural change they
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developed new cultural practices like buying Canadian products
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while challenging existing power structures as you move
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throughout your day I encourage you to notice
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opportunities that align with your values because your
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anger matters your connections with other people matters
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you matter and what you build together in
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response to these feelings matters immensely each act
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in doing things differently demonstrates that alternatives aren't
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just possible they're already emerging all around us
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these are interesting times but throughout history us
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humans have faced things that may have seemed
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insurmountable but then managed to imagine and create
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and make something better your contribution to this
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legacy whatever form it takes is significant and
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together our collective efforts weave the future world
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into being you are here capable of great
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things and there is substantial power with us
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connected together the world is much better with
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you in it this is the truth so
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that's it for today Friday March 14th thank
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you so much for joining me and let's
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connect again on Monday thank you for listening
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to the daily reconnect episodes are released on
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Monday Wednesday and Friday every week this show
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was created written hosted edited and produced by
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jenda han links to contact information ways to
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support the show transcripts the free newsletter and
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our community discord can be found in the
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show notes this is a stereo forest production