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Show Notes

In this episode, I’m out on a spring walk in Anchorage, closing the loop on a recent workshop by exploring how somatic nervous system skills actually show up in real life — far beyond workouts or outdoor adventures.

We start with a grounding moment in the body, then move into a core idea: these skills matter most not just in big, intense moments, but in the small, everyday experiences that shape our nervous system patterns over time.

Through a series of real-life examples — from a high-stakes river crossing to subtle daily stressors — I walk through what it looks like to notice, make sense of, and support nervous system activation so it can fully complete. We explore how unfinished activation accumulates, why the “little things” matter more than we think, and how building awareness in those moments expands our overall capacity.

From there, we move into common life scenarios: supporting someone else through distress (coregulation), navigating social anxiety, working with procrastination, and even learning how to receive positive experiences without bracing against them.

This episode is an invitation to see nervous system work as something woven into every part of life — and to practice meeting those moments with awareness, curiosity, and support.

Timestamps

00:00 — Spring walk + closing the loop from recent workshop
02:00 — Nervous system skills beyond workouts
05:00 — Grounding into the body (pleasure-based entry)
07:00 — “Everything is a state”
09:30 — Story: high-stakes river crossing
12:00 — Sympathetic activation + post-stress energy
14:30 — Supporting completion (movement, food, environment)
16:00 — Acute stressors across contexts (outdoors, driving, conversations)
18:30 — The core skills: notice, make sense of, support
21:00 — Micro example: startle response in real time
23:00 — Why small activations matter
24:30 — Capacity + incomplete stress cycles
26:00 — Near misses + giving the body time to catch up
28:00 — When someone else is struggling (coregulation)
30:30 — Meeting and matching + being a steady presence
33:00 — Social situations + feeling out of place
35:00 — Orienting to safety (kind eyes, environment cues)
38:00 — Procrastination as a nervous system state
40:00 — Gentle activation + building momentum
42:30 — After a win: why good things can feel hard to receive
45:00 — Expanding capacity for positive activation
47:00 — Letting the good land (counter vortex)
50:00 — Bringing it into your week: noticing + practice
54:00 — Closing reflections

Submit your questions for the Q&A [here]

Photos and links from this episode:
www.mindandmountain.co/podcast

Transcript

Sarah 0:20
See you. Hello, co regulation conversations. Great to be back with you. I'm looking forward to our chat today, because this one has been, in some ways, a long time coming. It's a topic that a couple of you have requested, and I maybe you know, last week, I taught a workshop on the somatic skills that we're weaving into workouts these days, inside of summer strong. And in that workshop, I wanted to also connect the dots for people about how these somatic skills also really apply like we're practicing them in a workout format, so that we can use them in real life with more ease, and similar to the muscle memory that happens when we take an outdoor rec movement pattern and practice it indoors, where there's less going on and more availability. Then for building muscle memory in a more controlled environment, the same idea is happening with our nervous system skills. So the thing about that workshop is that I definitely needed more than 90 minutes to be able to connect those dots up in the way I wanted to. So I'm hoping that some of you who are at the workshop are also here, and this is going to function as kind of a closing the loop on those making it like Extra Clear the way that those skills are also able to help us in our regular life moments outside of workouts, for sure, but you know, many of my examples are often related to being in the outdoors and the type of stressors that we engage with when we're in the mountains, but also those, those to me, are like that application, which I love and use all the time, in some Ways, that's also a practice space for the skills being useful in what I would consider to be even more challenging places for them, in our kind of regular everyday life, with the people that we're closest with, With our like engagement with work projects and our creative life and our interpersonal relationships, community building and change making work. So, yeah, I definitely see these as like all very interconnected, and in some ways as like scaffolding that supports the development and the awareness and the practice of how to be in relationship with our nervous systems as we engage With the many different things that life brings us. So yeah, that's what we're here to do. Today. I'm out on a walk in my neighborhood, and it's amazing how much can change in a week during the spring season, I'm wearing tennis shoes, which is a big deal. Finally broke out the tennis shoes here at the end of April and walking on dry pavement for maybe the first time since last fall, when the snow started. So we've hit a. Definitely a place inside the spring season that is kind of a marker of spring. Though. There's still snow around and I'm still wearing a puffy jacket, but it is Alaska in April. Okay, so let's just take a moment to come into our bodies a little bit and consider just shifting down a notch with pacing. I'm going to slow my walk a little bit and feel, just feel, I'm feeling my feet right now, the places in my body that are touching the ground when I walk.

Sarah 5:47
And I invite you to also be just like looking for a part of your body that's feeling okay right now, maybe even good looking to come into the body, but through something that's pleasurable. So that might even mean letting your body move in a way that it wants to, like, if there's some kind of, like, ah, some kind of pleasure that wants to happen, like making your hand through your hair or wiggling out the hips in a certain way, just like let that happen and be noticed and enjoyed.

Sarah 6:42
And we'll see what happens if it's available to stay in relationship with the body and ourselves as we explore some of these different topics. You

Sarah 7:05
all right, so I think there is a general misconception, potentially, that nervous system work is for when things are really bad, and for sure it is very applicable when we're in and like acute, stressful, intense moment. But in my experience, it actually, hmm, it matters most, or at least the the place where we can make the most impact, often is more in the small in between moments, the like little life stressors and non stressors, but all The little life shit that we come into that we just navigate all the time, because our nervous systems are running all the time and influencing our perception of things and how available different parts of our brain are. And, yeah, I mean, one of the big takeaways, or like, concepts that I really want you to hold today, but also, like inside of this work in general, is that everything, everything's a state, so we're some of what we're trying to do is be able to learn the Learn the ability to notice the state that you're in and consider that as part of what we're aware of, recognize that The state we're in might be influencing what we're perceiving and how we might feel about engaging with things, and then, and then. So, like, there's the noticing, and then there's the like, Okay, do we want to intervene here at all and try to shift a state at all? So an example. This is another. This is an outdoor rec example, but again, outdoor rec example that applies in many different situations. There was a couple years ago a trip that Luke and I did in the Alaska range. And this trip, gosh, it was gorgeous. We were traveling along the north side of the Denali mountains, at the base of the workersham wall, and just a lot of really beautiful country there. But the way that that range is. It Up geographically is that there's a bunch of big glaciers that come off of Denali and the other mountains around there, and they flow, they flow north, and then the rivers at the toe of the glaciers, they drain into these big glacial rivers that also flow north. And we were hiking east to west. So we had a series of big glacial rivers that we had to cross. And, yeah, it was June, so things were melting. I think they were relatively high. Basically, I'm thinking of one of them in particular where we it was pretty, like, pretty rowdy the river. It's like, this gray glacial silt. It makes the water really gray and, like, dark, so you can't see, you can't see through anything. So, and it's a this river had a bit of a bit of grade to it. So there, and there were some some boulders underneath the water. So all that to say, this was a river crossing that was probably at the upper range of our capacity. And in some ways, maybe we should have actually slowed down even more and gotten our pack rafts out and floated across just to be even safer with this, but we made the choice. We decided we could get across walking, and we have this way of stacking up together. And Luke's actually really incredible with this, because he spends so much time doing river safety work in the summer, so And he's, he is taller and bigger, so he's, he goes in front and I fall and I'm right behind him. And we have a whole methodology, and it works really well. We're well practiced at it. But this river was, was pretty like upper range of what was doable with our two person river crossing strategy, and by when we got across,

Sarah 12:08
we did get across successfully. There was a lot of activation in my body, and I got to the other side of this river, and we're like, oh my gosh, so glad we made it. What a really if you know, and there's a little bit of pronking energy that, like, oh my gosh, we did it. The sympathetic charge that was in my body was kind of like, making me just like, a little bit giddy, like that was a lot. And what a relief. Like these, like bursts of energy almost, and then a lot of, like, jittery, just a lot of energy in the body. And I was so glad at that point to have the like a nervous system understanding of what was going on, because I think that amount of energy in my body previously would have read as like something is wrong. It would have I would have been able to understand it as something's wrong. But I instead, I realized that that all of that energy was just the sympathetic charge in the body related to needing to do something very physically challenging and very important to get right, consequential and that in order to do that, the body actually does need a lot of sympathetic energy to mobilize, to focus, to keep plugging forward, even though things are challenging. And so then you get to the other side, and the challenge is over, but the body lags behind a bit. All that energy was in still in there, and needed some time to settle. And it helped me so much to be able to understand what was happening and to help my cognitive mind not read it as a problem, and instead understand what was happening and be like, Okay, this makes sense. So then what can help, like, support this process in completing, in the way it will it wants to naturally complete, which in that instance, it was allowing for some movement, like, some, like, some, like shakes and like, like, some actual physical movement to let some of that energy move on. And then I remember we tried, we wanted to, like, sitting down. Having a snack break and resourcing the body with physical nutrients is another favorite way for me to get some like help my body realize where that this thing is over. So we tried to do that at the edge of the river, but I noticed that the noise of the rapids, it was still like the river is really loud. We were having it was like a little bit hard to hear each other over the sound of the water, and it was kind of like the sensory experience. It was hard to orient to safety. My senses were being drawn to the thing that was activating, and so what we did is walked a little bit further away from the bank of the river, found a different place to rest, and once we were had a little bit of space from the thing that was activating, it was a lot easier to settle and come out of that activation wave. So that is one of my, like, real life applications for this work, in like, particularly, that's talking about a an acute stressor, and we, and then how we manage that, notice what's happening in the nervous system, and then support the nervous system well so it can complete its cycle that it will naturally do when it has the right conditions and support available. And the thing is, so that's an outdoor rec example, but acute stressors happen all the time, whether or not you're crossing a big river, they happen when something unexpected, like shows up in our awareness. You know, I'm out walking right now, and maybe there's going to be a moose that, like, runs across the trail unexpectedly, you know, it's possible. So, like, wildlife encounters, or,

Sarah 17:10
very similarly, a close call with with like in a vehicle would be very the same kind of like the situation here is less important to me than the way the nervous system is experiencing it. And so if we think about the arc that a nervous system goes through when something acute and intense happens, that kind of activation wave is going to be very similar when, for the like the river crossing example, very similar to a close call With a vehicle, or even a very challenging conversation with some co workers or people that you're having, like negotiate a challenging dynamic with, though, I mean, those have the layer of being inside the social nervous system too, so there's like a Secondary nervous system layer there, but generally the same intensity arc could be very possible in these examples that are maybe less physically demanding, But similarly demanding of activation inside the body. Okay, so in that example, we're talking about the skills. There are the skills of the somatic skills, the skills of noticing what's happening. So that's like the tracking and the ability to intercept and feel what's happening in the body, and then, you know, maybe, or maybe not, this cognitive skill of making sense of it and understanding why. Basically, we're trying to get into a relationship with the body, experience of trust, where it's like, okay, see what's happening. It's cool. That makes sense. This is not a problem. Now, what do you need? And then the what do you need? Question brings up the part of the work that is, what kind of support, what kind of layers of support can we add in to help this process continue to move and not get stuck and complete itself all the way, which just a little pin in that, because I am definitely going to try to circle back to this sense of. Of full completion.

Sarah 20:07
Okay, so I've got a series of examples that I want to take us through, and before we do that, that just generally, the lens that I'm hoping to illustrate here is that these skills aren't just for emergencies. They're the things that we need for any moment when your nervous system gets activated, which is a lot, that's, I mean, activation is just part of life that is, again, not a problem. We're looking for ways to come into relationship with it and support it, and then this idea that it's it's kind of what happens during and after the activated state that matters. And these are some of these opportunities for us to, like, step in and use our skills. Okay? So we started with the Near Miss outdoors, which I am hoping I've been very clear at explaining why it's not just about outdoor near misses that was somebody closing a air proof trash can, if you heard that noise, little bit startling, little bit of activation happened for me with that unexpected noise. And I can feel that, and it makes sense, right? There would be some charge that arises when there's a sensory experience that is unexpected, and then so in noticing it, tracking it, and bringing in some awareness of resources that can help my body recognize safety cues, feeling feet and noticing some trees, you know, like, yeah, and feeling things start to slow down A little bit my deeper breath and little bit of, like a slower, slower pace of thoughts.

Sarah 22:37
It's nice. Okay, so, I mean, there's a little real time micro example of, I mean, that's not a near miss, right? That's just like something that was a little bit startling and had an impact. One of the things for me with this work that has come become true is the awareness of the impacts of so many things that before I was paying this close of attention, I would have just like brushed past and not recognized consciously, but the body was being impacted by it, whether or not it was something I was conscious of. And when we're not consciously tracking and supporting the system, you often those waves can't fully move through. And so then we end up with a wave that started some activations in the body, it's like, maybe settled out a little bit, so it's not grabbing your attention, but it hasn't settled out all the way either. And so then you end up with, instead of a baseline that's all the way settled, and gives you from that settled place, a lot of range, where you know other things can happen without pushing you out of your window of capacity instead. Now your baseline has jumped up a bit because you haven't settled all the way. So now you have less room in your container before it's going to hit that overwhelm spot. So this, this work of, like, bringing to conscious awareness the many ways that the body is impacted. In some ways, I feel like, it's like, I feel a little bit of embarrassment almost, where it's like, Oh, I was, I had an activation wave because I was surprised by the sound of a trash can lid, which is obviously very minor thing, but when we really do have the ability to be conscious with those little processes, the impact. Right the potential for completing the waves and settling and leading us to have this the range and the capacity that we want, I know we're all so hungry for, like having more capacity, one of the ways, counterintuitively, one of the ways to get there, might be letting the little stuff be noticed, like recognizing that the little stuff does impact you. And if you can support the little things, you'll have more range for when the bigger things come. Like, the big things might be landing as too intense, or, like, I don't have capacity for stuff, because we haven't been tending well to the little stuff along the way. Okay, somewhat of a tangent, but I mean, also extremely applicable to what we're talking about here, all of the different ways we want to use these skills regularly throughout our days, in small, micro ways throughout, so that we can actually both be practiced at noticing and but then also help the body actually settle all the way back down. Okay, so near misses, those kind of acute stressors. Maybe it's like us a slip or a trip. Maybe it's a very similar like unexpected news headline or and surprising sound that came out of nowhere. So after something happens, there's, you know, we often do this, like, Okay, this like, initial assessment, I'm fine, okay, I'm actually fine, but maybe my body's even fine on the like injury level, but there's a process happening inside that is not yet complete. So that's my body's not done. The the near miss is maybe over, but my body is still living it in some ways. So in these situations, we're talking about using the somatic skills of noticing, of making sense of

Sarah 27:35
and then of adding in whatever support the system might need, which, in this one, very often, the thing we most need is some time to be able to actually land that we're in the after. Now it's a moment to pause and let your system catch up to what happened, just knowing that the body moves on a different timeline and a different pace. Okay? The next one is the times when someone else is struggling, so maybe they're overwhelmed or panicking or shut down. I mean, now we're in a situation where it's not just your own nervous system, but it's theirs as well. And so much of the work in these situations is we're talking about being inside the social branch of the nervous system now, and just let me insert here an aside, because my husband, Luke and I just pulled together a class that we've been wanting to teach for years. It's going we're going to teach it this May, in a couple weeks. And the goal of this, of what we're bringing here, is like, co teaching around, using nervous system skills as like, in an outdoor rec leadership role. And like, I'm trying, we want that to be as expansive of a title as possible, because we're all leaders in different ways. You might be someone who's in outdoor industry and like a guide or a trip leader or Luke is someone who does safety instruction classes throughout the year. So that's for sure, applicable to those folks, but also very applicable to anyone who is outside with peers, with partners, with kids and one. To be able to use these skills to help take care of the people in in their care, in their groups, when things get intense. And actually that class is in two parts. We're going to have two different calls just we're doing our very like basic level. This may two calls, and one of them is about building the foundations, building the container for feeling safe together. And that's the space that helps the intense, the more intense things land more gently in the body. So all of the stuff we always talk about here is a lot of the basics of this work, like, can you help your own body be stable and connected with resources and tethered even inside of a stressful moment, even when there's someone who's having a hard time, your own regulation, your own sense of stability and connection is going to help their body recognize it's going to be a safety cue for their body. If your body is safe. You can't fake it though. You have to actually be in that, like, stabilized place. And when someone else is struggling, it does. It doesn't often work to be just like, super calm and to be just like, What do you mean everything's fine. That usually doesn't land very well when you're in a struggle. If the other person is just like in such a different such a like, fine place, the skill of CO regulating with someone who's in a intense moment is to be able to tether your own body to safety so you know your body knows it's safe, and then to have range available inside of your system, so that you can kind of meet them in some of The intensity that they're in while you're still feeling safe, so you're bringing some potential for activation into your system, some speed maybe, but still from a place that's not just regulating for you.

Sarah 32:36
And then when you can it's called meeting and matching, or like, matching their rhythm, matching some of like, validating some of the experience they're having through helping your state come up to meet theirs, and then with that, you can potentially kind of step down together.

Sarah 32:59
So I mean this, this bucket of like, when someone else is struggling, whether it's outdoors or whether it's in any other context, parenting, again, co workers, friends. This is the skill of learning how to co regulate, rather than CO dysregulate. And how to be the grandmother clock in the room that others can attune to.

Sarah 33:35
Not about fixing them, but it is about witnessing being present and helping their system find its footing again. And a lot of that happens non verbally, like through their system, reading that your system is okay, even though things, something like intense just happened. And of course, there's also a slew of other strategies that we can bring on, whether it's touch or snacks or movement. You know, there, this is some of what we'll like explore in the in the class format. But, yeah, this is very applicable. I mean, think many of us are looking for ways to be more skillful in our support of the people that we care about, people we spend time with. And I find somatic skills to be one of the areas that has been so helpful in accessing this this learning toward co regulation and helping shift out of attachment patterns that weren't as helpful as. For co regulating shift out of habitual interpersonal dynamics. You know, all those things. Okay, I have more of those coming actually, because here, for example, here's another bucket real life situations for applying these skills. How about social situations like when you walk into a room and you feel out of place or like you have to turn on in some way in order to engage. So that experience is a social nervous system, like a little friction there where not not quite feeling supported by the social dynamic, and instead, a little bit activated by it. So again, it helps a lot to be able to track that, to notice it, notice the body sensations, know that it's happening, so that we don't just push on and keep like overriding it, keep moving through it, and then the intensity of the situation often will just bump up and bump up and bump up. And it's a lot easier to shift a nervous system state when it's early, when it's after it's escalated a lot, it's harder. So if we are wanting to access this potential for CO regulation in these social dynamics, it's going to be easier if we can catch those sensations, catch the cues that the body's shifting into a activated state pretty early on, so that we can help it like access some safety and get and redirect. So similar to my river crossing story, one of the ways I would start here would be to notice the experience that the body's having and then make sense of it, so that we can see that, oh yeah, my like the body's having a social nervous system response here, not feeling super safe yet. That makes sense that it would be doing what it does, like getting some tension in the chest, or feeling a little bit tense, makes sense if it's not feeling safe right now. And it doesn't have to make sense the why it doesn't feel safe. It doesn't have to necessarily have a reason. But if we can see that the body's doing a thing, then we can intervene on that bottom up level, my body's telling a story, right? My body's like telling me an old story about not belonging or not feeling comfortable here, and once we've identified what's happening, this potential for adding in some support is is maybe an option where the things that we bring in here as far as like orienting like a very simple orienting in a social situation, To the like, orienting to the room, orienting to the doors, and then a little that switch on, orienting, which is looking for

Sarah 38:34
things that are nice about the situation, looking for art that you like in the room, or colors, or one of the like specific to this example of an awkward social situation, would be looking for like safety cues in the people that you see, which could be like somebody's outfit that you like. Or one of my favorites is to look for people who have kind eyes. Looking for kind kind eyes feels like seeing kind eyes is a very effective one for me to help settle some of that social discontent, that social activation and help me in my nervous system, instead of orient to the feeling of being off to to orient to, because we like when we're orienting to like in this default mode, to the potential stressors we're Missing, we're not orienting to the safety cues. So we're like, the skill here then is to like, kind of redirect the attention and be like, also, look, this is also here. There's some kind eyes. That's great. Okay. How does that help? How does that feel? Now, once we've noticed some of the. The other things that are happening in the situation. Okay, how about this? One procrastination or avoidance. Another bucket that is so real, procrastination is a freeze response. And usually, is one of the strategies that the system comes up with when it's sensing overwhelm and a either a limited capacity or the other time I find that this one comes on is when we have some degree of fight response, like aggression, healthy aggression, but it's maybe directed internally, instead of being able to use it for creation. So yeah, with procrastination, one of these. This is one of the times where I find it to be so helpful to recognize the state. We can name procrastination as a nervous system state, rather than it's not laziness, and it's not a problem either. It's these states make sense when they show up. They're there for a reason. And if we're fighting them, they usually just get stronger. So it's, like, very important to be able to recognize them and and see that they're there for, like, for good reason. And then when we get to the step of considering like, how we might want to support the body on this physical level, how do we support the nervous system? The body from shifting as it shifts as it supports a free state from like allows it to soften, maybe that this work is usually by shrinking down expectations and goals and coming up with little itsy bitsy ways to get momentum going that give the body a chance to titrate into a different state without going too far too fast. And it's kind of amazing, really, with procrastination, what little bits of body movement can do. It's one of the places where I really like the exercises of bringing on arms and legs, or rolling out the wrists and the joints the way we do at the very beginning of the somatic centered workouts, just bringing a little bit of movement into the body to help it. Remember that movement is possible. And then as you start considering moving toward your thing, doing just like the smallest little amount of it, try to make it smaller, safer, more doable, and then trying to just let that be enough, like, not get too carried away with once you're rolling, like, need to do more, maybe just like lead, doing a little bit and taking a break

Sarah 43:34
so you can get a little win, and then some reward as, Like, a chance to back to back away. I'm like questioning this as I'm talking, though, because sometimes, once you get rolling, it can feel just really good to keep the momentum going. So I guess I don't know if I'm fully behind what I just said there about a little bit, and then take a break there. I think there is actually a time when that is very important to help the body know that, like when you thaw a freeze, it doesn't mean you have to go full on into action mode, just letting it know that, like just a little bit is good. And then we get to chill again, that can be really good. And then maybe there are these other times when you get moving on something, and you start to get the counter vortex happening, just because now you're in motion and you're seeing things start to be possible. And there's maybe a reward pathway that opens up, because now you're seeing some results. So maybe there is like a counter vortex of pleasure that happens as you move into action that is part of the self sustaining mechanism. The. You can enjoy that. Then the process of creating without having to like take breaks, to necessarily to like stop momentum. Maybe there's a way to like enjoy it in the process, once you're rolling again. And then I have this last one that is about after a win, after something good has happened, which could be big or small. I think you know, if you've been listening here, you know how much I am an advocate for celebrating the small wins as much as we can, because of how important it is in undoing all of the different over culture messages about perfectionism and never, never being enough. But the the idea here of exploring a nervous system win. Sorry, exploring wins being able to, like, really embody our wins after something good has happened. That can often be like, even positive activation is activation, and if we have somatically over coupled activation with there being a problem, then even positive activation is going to land as that that like problem or that potential threat. So there's often some stretching that has to happen after good things to be able to be with them in a way that's nourishing and is able to land in the body. It's some of why it's actually really valuable to be in the practice of celebrating small wins so that we can stretch that capacity early and in in titrated ways, and that when the big ones come, they're little bit less overwhelming, hopefully. But this, yeah, pretty interesting how even after as good things come in, often, they are hard to embody. I mean, maybe think about as simple of a thing as receiving a compliment, and notice what it is, what the somatics of that is, is there a bracing that happens inside of you, or a discomfort, a cringe, an impulse to either deny it or to compliment them back.

Sarah 47:55
These would be little somatic indicators that positive activation inside of social nervous system at least might be a little bit challenging for your system. So another place to notice, notice what's happening and bring in some understanding for it, because, of course, like anytime we're trying to break, like over culture stuff, there's so much conditioning that has laid the groundwork for these responses that it's no one's fault, especially not like ours as individuals, very cultural, and yeah, and then we get to figure out what kind of support might layer On to help these positive activation moments feel safer. I so yeah, maybe that's like taking a breath and just slowing your body down enough and see if that racing is something that needs to be here, or if, as you bring awareness to your feet or to some back support, or widen out your peripheral vision so you can see a little bit more, you know, all of these techniques, if it feels a little bit safer, and if that changes at all, the process that's happening in the body to allow for a little bit of that goodness to come in. Because, I mean, the thing about that is, like that is the kind. Or vortex. So when these good things happen, like these practices that I'm always repeating here, about being with the pleasure and noticing the delight and awe and all that, like those are, those are building the muscle memories for being able to be with the good things and receive the nutrients from them, instead of just kind of like tensing up and acting like Teflon for them to just like brush by us, which is so is so sad when that happens, but it's so common and oh gosh, it's uh, it's really heartbreaking, especially especially for women and people who have been like, gosh, conditioned in this way. So one of the reasons I'm so passionate about bringing these skills forward so we can we can shift out of these patterns that keep us from being able to be fully in our bigness to, like, suck the nutrients out of the good things that happen to us, to be nourished by them, fortified by them, and from There, able to, you know, expand our container and take on more of the things that we want to do in our beautiful lives. Okay, so those are my real life examples that I wanted to talk through today. And you know, the through line here is that all of these moments, they have in common, this experience that something's happening in the nervous system, and there's a way that we can learn to be with that experience, be in relationship with it, rather than fight it or see it as a problem. And then add in support, add in layers of support that help that experience move through in the way that the body knows to do when it has the right conditions. So that's our work. Okay, so as I close here, I think what might be cool is, if you want to bring this into your week, I'd suggest potentially having a radar out for any moments like this. And if you do, if you notice

Sarah 52:50
any of the types of moments that I've brought forward here, or anything that you know I just covered a few, so there's certainly more. If you notice ways that your nervous system is active and your body is responding in your life this week, amazing, we're going to count that as a big win, because the noticing is a big part of it. And then sometimes the noticing happens after, and that's a part of the learning process too. Is like sometimes we get awareness after the moment, and then as we become more practice with it, then maybe we get the ability to notice in real time, and potentially this opportunity too, to pause a little bit and see what it is that your system actually needs in those moments. And then we'll just keep practicing, because these skills aren't something that you mastered once, or even you know as you learn about them cognitively, that you have the ability to do somatically right away, so I'll just stay in it and celebrate our little wins along the way. Okay, thanks for being here. Great to talk with you about this this week. Hope you have a really good week of noticing. Leave me a comment and let you know what you're coming across along the way and okay until next time bye.