Movement & Shared Rhythm

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Episode 7: Movement & Shared Rhythm

In this walking episode, Sarah reflects on her recent trip to Colombia, her history living and playing rugby there, and how travel reconnects her to different parts of herself. From there, she explores how movement and shared rhythm can support our nervous systems—whether through walking, sports, music, or fitness classes like Ski Babes.

Along the way, Sarah shares a vivid bear encounter in Alaska, insights from somatic experiencing, and the difference between synchronization and resonance. She also touches on the complexities of movement when facing injury, illness, or comparison, and offers gentle strategies for finding your own pace.

Timestamps:
00:00 Welcome & reflections from Colombia
06:00 Fall in Alaska & Ski Babes season begins
08:00 Shared rhythm as nervous system nourishment
13:00 Grounding practice & early attachment examples
19:00 Bear encounter story & stress recovery
28:00 Movement, impulses & adaptations when access is limited
37:00 Comparison, pacing, and shifting from synchronization to resonance
44:30 “Moving is Winning” & everyday shared rhythm
49:30 Closing reflections & invitation to Ski Babes

Resources:

• Ski Babes Mind & Body Training for Winter Adventures 

• Carmen Spagnola’s work in the Numinous Network

• Diane Poole Heller on nervous system attachment patterns

• Two Old Women (Velma Wallis) – recommended story on survival and group belonging

Submit your questions for the Q&A [here]

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

Transcript:

Sarah 0:01
Hello, co regulation, buds, I'm back with another walking episode here in my neighborhood in Alaska,

Sarah 0:11
I have been traveling a bit just back from trip to Colombia in South America, where I was supporting the very first Colombian cohort of somatic experiencing students working through their three year training. This is the fourth trip I've made down there in the last couple years, as these students are working through learning how to support their nervous systems and learn how to work with other nervous systems inside of somatic therapy, and it's been so fun. It's like a really fun way to travel and build community internationally and deepen my own nervous system skills, because this type of work is so deep and complex, they say it takes like 10 years to really learn it, and I maybe, like, six or seven years into that, and I've learned a ton, and every time I engage with it, I learn more, and I love it. So, you know, Columbia is a really special place for me, too. I spent maybe five or so years in my 20s living mostly there. I got a Fulbright grant after college to go live in Columbia and do some research, which ended up being mostly learning Spanish and playing a lot of rugby and having a great time living there. And it really was a transformative, like a very influential period of time in my life. And for a while I thought maybe I was going to live there forever. And then at some point, I was dating someone there, and it was a really fun time. And then that relationship ended. And for a while, I was going back and forth. I would go to summer to summer in Alaska and work in the trail building. Yeah, work on trails for the National Park Service. And then in the winters, when that seasonal job would end, I'd go back to Columbia. I was, gosh, this turned into my little Columbia backstory of part of my life. But I I was playing rugby there for a local team, and then also with the Colombian National Team. And so we would do some, we do some traveling to other South American countries for the South American tournaments, and just like really having a great time. And, yeah, it was a it was a really fun and impactful era for me. And then at some point I just got the clarity that I wanted to be back in Alaska. And so when it came time to, like, make that move and like move back to Alaska more fully, I kind of dropped that part of myself. You know, I had, like, studied Spanish since high school. I majored in it in college and was as well as sociology. And I had, like, put a lot of effort into figuring out, like learning how to live in Latin America, but it's at some point it felt like Alaska was the place for me, so I kind of came back and went all in on Alaska life. That's probably more of what most people know about me is being all in on Alaska and learning how to navigate the back country, and that's when I started learning how to ski and, yeah, just like kind of went full on in Alaska, and I haven't been engaged really with much of that, like Spanish speaking and Latin America side. Of my life since then, until this opportunity came around to support this Colombian cohort, and so it's been really, really fun to go back and recognize that I can bring these two worlds together in more of like an interrelated way, and having a life that I love here in Alaska, and also part of me that loves being in Latin America and bringing Spanish back into my life, and All of that can coexist. It's been pretty cool. Yeah. So I have been told that I should do a an episode on how I support my nervous system with travel. So we're putting that on a list here for a future episode. But I came back from Columbia to a beautiful fall couple of days here in Alaska, the trees are yellow. The it's been definitely colder at night. It frosted for the first time, and I had to scramble around to find by windshield, ice scraper, all of the landmarks of fall are happening, and it feels really nice to be back here and walking. You might hear some you might hear some leaves underfoot, but it's also a busy time inside of my work life, mind and mountain world, we start our big winter training program, ski babes. Let's see in like 10 week and a half from now, if you're listening to this in real time, October 13 is when that cohort is starting up. And so that means we're in like promotion period, which is always a big effort, because getting the word out about these programs is is, yeah, always kind of a big creative project to try to figure out how to help people find out about it and make informed decisions about what they want to do for their self care this winter, trying to explain, like, what it is that we do and how we do it differently and why, why it might be something that you want to be a part of. That's like all of the marketing side of running a business. Which has been, yeah, that's maybe also something for another future podcast, but that's what we're in right now. And, gosh, it's really beautiful right now. The sun is shining through the trees here. Let me pause and take a picture for you. So with ski babes starting up, what I wanted to talk about today is ways that inside of something like ski babes or other movement practices, we have the opportunity to also help support our nervous systems. And like, the actual act of moving together is a shared rhythm, and that, in itself, is nourishing to the nervous system. So that's our topic for today. And yeah, let's get into it. So one of the pillars of this way of understanding, the way nervous systems respond to shared rhythms, comes through one of my teachers, Carmen Spagnola, she does some really amazing work on attachment and nervous system work, and introduced me to the concept of contact nutrition, which is the idea that as we're trying to help our nervous systems become more securely attached, like feel more safe around other humans. There's actually like a way to nourish ourselves with bits of little bits of secure attachment through things like shared rhythm, which is what I'm going to talk about today. Mostly eating and drinking together is one of them kind eyes. There's like, there's these different ways that our nervous system reads that, oh, I'm safe with this other person. So we can think about like, feeding ourselves little bits of secure attachment. And Carmen has

Sarah 10:03
a great class on attachment that's called secure and a another like mini class that's called contact, nutrition, if you want to, like deep dive into this. I will have her on here at some point so we can talk more about that together and about how all of this relates to taking care of our nervous systems and ourselves and and she gives credit to this information to another nervous system teacher, Diane Poole Heller, so there are some resources for you if you want to dive deeper in. But for the purposes of today, we're going to, like really lean into this idea of shared rhythm, and we can think about shared rhythm as something that comes from like our early, early, early attachment environment in ideal scenarios when We're first born and even when we're inside our mothers or our parents bodies, we're experiencing the shared rhythm of a share of a heartbeat of like our bodies are moving with our parents body, we have Maybe the ability of the experience of being rocked to sleep and sharing the rhythm of being rocked with another bait, another human, with our caregivers. And these are our earliest experiences of soothing, being soothed, feeling and helping our nervous systems feel like they can come down and deactivate, because babies don't have the development in their nervous system yet to be able to come down out of a stress state by themselves. So we're relying on CO regulation to and that shared rhythm is one of the ways that, again, this is ideal scenario, but this is one of the ways that we are able to experience some of that safety and that down regulation. Okay, so just taking a minute to pause notice your own body. Notice what kind of like, what kind of sensations are around right in this moment, and maybe taking a moment to look around. Notice what's around you, where you find yourself right now, just a little bit of orienting to bring us a little bit more into The present moment,

Sarah 13:00
and then see if there's anything that your eyes are drawn to looking at, anything beautiful or pleasant. If it's like something that's annoying about your environment, let's skip over that and instead look for something that's a little bit nice, the lit resourcing,

Sarah 13:35
and just taking a moment to take that In and notice if there's any shifts inside your own system as a result of coming a little bit more into the present moment and recognizing that there are some resources around you. Like, I've got a deeper breath coming in, and I can feel like the pace of my thinking and pace of my system coming down a couple notches, which feels Really nice.

Sarah 14:17
Yeah, and so moving back into talking about this concept of shared rhythm. This is something, again, the Allah, you love these because we're doing them naturally very often, and when we bring conscious awareness to them, it can just like, amplify the experience. When we are able to like, notice that it's happening, and notice the impact that it's having on our nervous system. So shared rhythm, you know, like going on a walk together, playing games, like, especially, I think this has. Happens a lot inside of, like, ball sports, where you're passing a ball back and forth, there's a there's a rhythmicity to that, listening to music, going, being on a show together, where you're actually, like, listening to a rhythm together, and maybe moving bodies together. Man, I gotta say we were gonna go to see Kendrick Lamar in Bogota on our way back through town, and I was so excited to go to this, like, big show in this big city. It's so outside of my normal everyday experience. Would have been really fun, but he ended up canceling at the last minute, and so it wasn't, didn't happen. But that idea of just like lots of bodies moving together in rhythm, it feels good, right? That's why we go. And there's something inside of our like primal animal bodies, that's like, yes, here I am safe with these other people. And when I think about the way where we share rhythm, I and when I learned about this concept, I was already teaching ski babes and had created this body of fitness work and realize that there's an aspect of shared rhythm to what we're doing inside of a movement class as well, even the video classes that are asynchronous, but you're still moving in with me, in With video me, if you're doing a ski babes workout, and we're moving together, and you know how, like, there's this thing that happens when people engage with those workouts where it feels like it feels like we're like, in our living rooms together, working out together, and then it ends up feeling like We're hanging out and we're like doing this hard thing together, like we're bonding, and even maybe like we're friends. And I know there's a tricky thing about that, because it has a parasocial quality to it, but there also is something very nourishing at the same time where there's this shared rhythm that creates this feeling of safety and connection, and that in itself, it has a aspect of nourishment for the for the nervous system and for our attachment systems. It's some of why the way I teach is very try to be very real and human. And you'll see me like, make mistakes on camera, like, forget what number I'm on when I'm counting or and we just keep rolling with it, because the idea that I want to provide is that we're here as humans, doing this together, and our full humanity is welcome. It's, you know, that's similar to how I'm doing this podcast. And then there's a nourishing aspect of that as well, inside of like helping us all come into accepting, loving, celebrating relationship with our full selves, not just when we're like perfect and perfectly tidied and doing everything, quote, unquote, right? So I think about how thinking about like setting up as we're moving into winter, how we can set our selves up for a stable and capable nervous system that can Hold the bigness of the times we're living through the challenges inside of the political scheme, the very challenging reality of watching the US move toward authoritarianism and fascism, and Then we're also moving into winter, which can be challenging on a mental health realm for those that struggle with darkness or the like challenges of getting outside when we're not have to navigate ice and snow. There's so many beautiful things about winter too, like, don't get me wrong, I'm really excited for ice skating season and for skiing season and and these ways of moving, if you think again about like movement as a resource for our nervous system. I. Yeah, like, when we're able to move our bodies, and we're able to feel like we have movement as a potential resource, as in, like, if I need to get away from this situation, I can run, or I can move my body away from it physically. Or if, like something threatening comes around, I have enough strength that I could put up a fight. Those things are like primal responses that helps the body feel safe enough to do challenging things. And, gosh, I'm thinking about this time where we were out in the Brooks Range, and I was hiking with Luke, and we came down this hill, this we were descending from a pass, and came over this little rise, and right below us was a was a black bear, not very far away. And the this bear was like, kind of spooked by us, and we were spooked by by it, and it did this. It like, started coming around and kind of circled us. It did this. This, like, 180 degree circle from down below us in, circled in and got, like, worked its way up the slope from us, and the whole time it's doing this, we were like, it was the closest, like, most curious bear encounter I've ever had. And it like, felt like it was circling in we were like, what's going on? Like, how come it's not just running away? Like, pretty much all the other bears out here at 10 to do and we were, we had our pack crafting gear with us. So we had our paddles that we were banging them together. We were like, making ourselves as big as we could. We were yelling. And I'm, I didn't have a I didn't have this nervous system training at the time, so I'm thinking back on it and recognizing how we were using, using our muscles and our voice to be protective mechanisms and to like, help us defend ourselves, help it know what we were. And like, physically banging things together, and like picking up rocks, in case we need to, like, throw rocks at this bear. And then also noticing the impulse in my body to, like, run away. You know, the flight response is a very like natural impulse in those situations, even though we know it's not the right thing to do to run from a bear, but the impulse in the body still shows up, and then you have to, the body actually has to put some freeze response on that on that flight response so that, because we don't want to actually run. But the the body knowing that it could run, should it need to? Is protective in those situations, and knowing that, like, if I need to, I can pick up this rock and throw it, or I can, like, sometimes, you know you have to, like, fight back. Sometimes with black bears, I've never had to, thank goodness, but that's what they say so, so, just like thinking about the primal ways that our bodies might want to respond in these situations, and having some kind of muscle, muscular potential to follow through on that is a is A protective experience in those situations. And the ending of this story is that this bear circled in on us. Got uphill. Luke said that his knees were like wobbling. He said, I've heard about that, but I didn't know it was a real thing until this experience. But we we were definitely

Sarah 24:02
in a stress response being circled in on this bear. And once it got up hill from us, it caught our scent, and the second it caught our scent, it sprinted away. So an easy happy ending to that situation too, but it definitely brought quite a bit of cortisol and adrenaline into my nervous system, and it took a little while to come down from that, and we were able to, like, connect together. And also my brother and his wife were also out there with us, and they came. They they had been, like, a little ways away and and coming, like trying to come closer to support us without, like, spooking the bear. So anyways, once it ran away, they came. We all got together, and we debriefed and do. Debriefing, like social connection is so protective, nervous system wise as well. It's a little windy here. I'm a little worried that's gonna hurt the audio. So, yeah, if you hear wind in the background, then I will have listened back to this and deemed that it was not too disruptive, or maybe I'll have to circle back and re record this section of the story. But definitely needed to do some other like discharge movement afterward, like all the adrenaline in the system that builds up in those stressful moments, it might need to, like your body might want. That this is the thing with nervous system work, the best way to let to allow a body to complete the responses that it wanted to do in a situation but maybe wasn't able to is to learn how to track the impulses and the sensations. Learn how to listen to you and feel your body, and then like follow, be able to follow the impulses. So rather than saying like, you need to shake after doing something like that, if you notice that your body has a bunch of charge in it, and then can be with the feeling of that jitteriness or that energy, and then you might notice that your arms want to shake, or your legs, which kind of wants to happen. For me, just talking about this, you about this. So that's likely some of what my body wanted to do in the moment. But like, what's really important is that it's what it wants to do right now as I'm talking about it. And your body might have, like, some kind of response to hearing this story too. Maybe you have shared experience, or any some kind of memory that it's bringing up. So this would be a great time for us all to pause. Take a pause. I'll do it with you, and just bring some of the attention into the body. Notice. If there is any sensations or energy, if there's a feeling of jitteriness or worry, sometimes what we notice is a pacing of thoughts or or some some thoughts that feel kind of stressful, all of those might be signs that there's activation in the body. So if you're noticing any of those cues, the next invitation is to see what, see if it's okay to just notice them and see if there's anything that they want to do. See if like, while you're noticing those impulses, if there's anything those impulses want, is there a movement or anything else that wants to happen, and then you can just let that impulse happen, follow it. Okay. Well, that was a little bit of a side tangent, but I hope useful. Yeah, the next piece of this that I want to talk about is the complexities of movement as a nervous system support. Because, for one, I'm thinking about times when we don't have access to movement, whether it's through injury or disability or chronic illness, like for various reasons. And then secondly, there is, for many of us, a complicated layer of comparison in mind and mountain world. We often call that experience weakest link syndrome, and those are some very real things that come up with when we're when we're moving with other people. So let's start by talking about the way that we can access this experience of shared rhythm and of our bodies wanting to move in ways that they might be limited with when we're Yeah, when we're experiencing different versions of our bodies not having access to those movements. And this is i. Actually one of the things I really appreciate about nervous system work and somatic experiencing in general. Here I'm about to walk past a little stream. Maybe you'll hear the sound of the water in the background. I

Sarah 30:32
Yeah, a little pause for orienting to water sounds. I

Sarah 30:43
um, yeah. So the thing about completing impulses in the body, which just inside of that bear story there was there were examples of impulses that the body would have wanted to do, but that they like weren't the appropriate response for the moment, so we had to freeze. Put some the nervous system puts, uses some freeze to suppress some of those impulses, and then those impulses still often need a way to move through and be completed. But we're not actually in the situation. We're not actually going to, like, get up and run from the bear. But we in this nervous system work, we use what's called the image channel to help the body feel the impulse to run and, like, I don't know how to explain the why behind this, but there really seems to be something very important in the body, in the ability to feel, the impulse to move, even if we don't actually do the movement. The impulse is its own little micro moment, in that stress cycle, in that survival response, and when we can just feel the impulse moment, there's really something important for the for the body. So that's one thing, and you don't actually need to be able to move to feel the impulse. And then the other aspect of this is using what we call it, the image channel, using the imagination, or the experience of seeing yourself complete the impulse, so you can actually imagine that you're doing the thing without needing to move the body. We do this in session a lot, and bring in maybe some like magical resources that weren't there in the moment, but might help the body find a little bit more safety than it actually had in the moment. If this feels too out there, feel free to this can be one of the things that you leave behind from what I'm sharing. But inside of nervous system sessions, often the body can be supported by bringing in some of these resources and by using the image channel to complete something that it wasn't able to complete in real life, and it can bring, like, really, some pretty incredible relief and that feeling of having completed something that happened in the past. But we can use the image channel to complete it in real life. You know how sometimes, when you have something stressful happening that's happened and you it didn't have the ending that you wanted. It can cycle like the memory of it can cycle like it's a it's like intrusive thoughts, or like the way we cycle on things that, like didn't go well. That's a use of the image channel to cycle on incomplete experiences. And it happens kind of unconsciously, often, and in comparison with this practice, we're trying to use the image channel to complete things in a positive direction. And it's kind of amazing how it works. So I offer you those strategies four times when your body might want to do something, but it can't for whatever reason, inside of the nervous system, it's working through the senses anyways, so it doesn't know the difference between something that's real and repeating inside the imagination, the memory channel, or something that is imagined as a truth. So we can get a lot of support from an imagination, actually. And. Okay, and then let's talk about the complexities of movement as a regulating support when we might be experiencing like aspects of movement with other people that is dysregulating, which often comes in to experiences when we're like, out with others and feeling like it's hard to keep up, very real, or also when, like, I'm thinking about all the people that I work with inside of ski babes and summer strong who feel the comparison trap for struggling to maybe do the hardest exercise every time and when their body needs to make choices that are gentler or more mobility, track oriented And that might be hard to do because of maybe an inner critic, or some sort of experience of feeling like, you know, a lot of us have this workout perfectionism conditioning, where it's like, if you didn't do your workouts like on schedule, or if you didn't do them to 100% It's somehow not good enough, and then we need to, like be either try again or it's not yet, there's maybe an angry voice inside talking about why that's wrong. We talk about all of this a lot inside of the program, because all of those are very common experiences in the community of outdoors, mostly women that come to these programs. So you know, there's a lot more in there, if these are topics that are resonating for you. But what I want to say today is that for one these experiences of moving with other people and but then struggling when you feel like you can't keep up or you're one of the slower ones in the group, there's absolutely a nervous system reason for that, and I trace that back to primal, intergenerational development inside of us as human beings, when we were evolving inside of tribal groups that migrated with the seasons we when, when our group moved to a different location, we needed to be able to move with them in order to survive, because we were dependent. We grew up like we're social creatures. We grew up inside of tribal organizations, small groups that depended on each other for survival. So there really wasn't a way to not keep up with the group and still make it. And I'm thinking about, there are these stories. It's this book, I think it's called Two old women, about some elders in Alaska that were aging out of being able to keep up with the group, and we're navigating this challenge, of, like, trying to let the group go ahead so they didn't need to wait for them, but then that was going to mean that they weren't going to be able to survive. It's really, it's really a beautiful story. Actually. It's, I recommend it. It sounds kind of brutal what I'm sharing here, but there's more to it than that. But these dilemmas, of like, can I keep up? And if I can't, maybe there's a survival flag that's being raised in the system. That might be some of why it feels like a really intense experience to recognize that you might be moving at a different pace from the other people that you're with. There's also the aspect of shared rhythm that I mentioned, where it's like when we're moving at the same pace as other people. There is a way that that soothes the nervous system and helps us feel more clearly that we're in sync with others. And that's that's a piece that I've been really exploring recently, because I want there to be a way to be moving with other people at our own pace and still reap the benefits of shared rhythm and that CO regulating potential, because it's just true that we have our own paces and our your pace is sacred. Your pace is important and it's it is as we start to learn to listen to our bodies, we. Start to recognize that our own pace is different than the pace of other people. And so this clicked in for me this last week, actually, when we were doing a Q and A session in this class in Columbia, and one of the students asked a question about, what is the difference between synchronization and resonance? Really interesting question. There are some, like philosophers in this class, I think. But the

Sarah 40:30
I think this question is actually the essence of what the solution is to these situations where we're connected with our own pace and are listening to our bodies and recognizing that this my pace is sacred. This is actually one of my interventions that I teach for weakest link syndrome. When you're like efforting to keep up and someone else that you're moving with is at a faster pace than you you can what can end up happening if you're not, like working this consciously, is that you end up over efforting and like, expending yourself at like, 90% effort, 100% effort, you're like, working really hard to keep up. And one of my interventions, you might hear some people here I'm passing as I walk the one of the interventions that I suggest is actually to slow yourself down and find your comfortable traveling pace. It's the same as in a workout, where I'm coaching to find your rhythm, stick to mobility. Track if that's what your body needs, but your work with what your body wants and has available for you today, and then, like not at anyone else's pace, when we slow down and find our own rhythm, we can sustain something much more smoothly, instead of over efforting, where we're expending more than we really have to give. And often, when you do that, you end up like arriving at your break point or at your location, just like a little bit behind. But it's usually not that big of a difference versus when you're overexpending and then can't sustain and you can actually like, fry your system earlier in the day and not be able to like keep going because of overextending. So the slow down strategy is one of the ways to actually, like, come back into your own pacing. And for me, that connects to the this, this concept of being able to, instead of being in synchronization, which would mean our paces are matching, we're synced up. We're taking a step at the same time. We're in this, like perfect rhythm together. Think what we want to maybe be going for, instead of that is resonance, which is the sense that, like we're in this together. Our nervous systems are connected between them, between each other, and we're able to move together. Recognize that we have shared goals, that we all bring different things to the table, and we're all moving in the same direction, even if our pacing has a difference, a different pace to it. You it that actually reminds me of the story about where the moving is. Winning mantra came from where, if you're active in ski babes, and some are strong, you are maybe familiar with this mantra and the story that happened one time I was on a really long ski trip, and we were, we were doing this, like back country Nordic skiing thing, where we were trying to ski, like 200 miles or so on our Nordic skis. And we had, we were in this really big, open, wide river valley with some big mountains, but they were a long ways away. So it really kind of felt like we weren't making any progress at all, and we had a long ways to go, and we were just like plodding along, and just felt like there were some other groups doing the same. This is like an adventure race kind of thing. And they were like, way up ahead, and we were like, had so far to go. I felt like we were just like, barely moving to get there, because my and I was kind of questioning, like, oh my gosh, my pace. It's like, I'm not fast enough at this. We're never going to get there. We're not moving. Moving or, like, barely making any headway. And then I so I was skiing with a couple other my brother and another friend that we were in a group with, and I had to stop to maybe go the bathroom and get a snack. So I stopped, like very briefly, took my little bathroom break, grabbed a snack out of my waist belt, and then looked up, and I swear it had just been like a very quick break. But those my, the people I had been skiing with, were these teeny, tiny dots way up the river valley. And they had, I, I knew that they had been skiing slowly with me at that, like, plodding a long pace, and just felt like we weren't going anywhere but the minute I stopped moving and, like, took a minute, and I could see how much headway they had made. It was really amazing, really impactful. Was like, Oh my gosh. Even at that pace, I know that they were moving at that same like, quote, unquote, plotting pace. But look at them. They made some serious progress. And I just hadn't, didn't know how to other, another way to measure it before. So from that, from that experience came this moving is winning concept, which just means that, like your pace, your movement. Let's call that winning because it's getting you somewhere, and we can really start to have trust that your pace matters and it's getting you somewhere good. And also resting is winning, and like all of these things, when we're listening to our bodies and following our what needs to happen there, all of that counts. Okay, I feel like I'm reaching a close, closing point here. Let's see if there's anything else that wants to be said as part of this conversation.

Sarah 47:16
Yeah, I guess I would just invite you to next time you're you have an opportunity to move and experience shared rhythm with someone, whether you're like, actually out walking with me now, or if we're doing some other activity, but we're here together, sharing some movement. Maybe you're washing your dishes or folding laundry. There's the things I like to do when I'm listening to podcasts often, or at the gym, or when, if you're in a ski babes summer strong workout and we're doing the warm up together, or we're doing a different exercise together, or maybe when you're out on a hike with some other friends, like all of these are opportunities to experience what it is to share movement, share rhythm, and an inquiry might be, what is it like when we're sharing, we're in the same rhythm. We're in that synchronicity, synchronization, we're doing things at the same pace. And then what does it feel like to shift and be at a different rhythm? Move like intentionally, some of your attention in to find your own rhythm, and what would feel good to you right now and then, see if it's possible to kind of sense that resonance, potential of we're moving together, and I'm Following my rhythm. I shared with and with myself, and we might have some different rhythms, but we're in a shared resonance field of of shared goals, or still sharing movement together. And that might have a slightly different quality to it, but there might be still some co regulation potential in that experience. I love to hear what you notice about this as you explore it. Yeah, thanks for coming along for this exploration on shared rhythm and movement as CO regulation. I invite you in if you're listening to this in real time, we have our ski babes program starting up on the 13th of October. We'll be doing some special things inside this year related to the. Are building our excitement and our joy inside of the winter season, joy and nourishment, and this is a real place to practice shared movement, building our muscular strength, our stability and also our sense of connection, connectedness and nervous system capacity as we learn how to orient both to ourselves and support your own body and also be in be in connection and relationship along The way. So we're playing with lots of different things, always, some of them you might be consciously aware of, and some of them I might be sneaking in below the surface. And here I am bringing you a little bit more into my thinking about how we can support our nervous systems as well and our mental health as well as our physical strength when we're in things like a workout class that's has some intentionality around it. So fun stuff. You know how much I love it. Thanks for nerding out with me. I look forward to next time, and until then, please take really good care of yourself and each other, and I'll see you again soon. You.

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