7
Are you in need of some grounding and re-centering!? You are not alone!!!
On this self-love Monday, Kendle takes us through two sequences of layering the meditation 'Peace Begins With Me' with intentional breathing and touch. These versatile techniques are excellent for any moment when you could use a little extra something out in public, in the office, or when you are wanting to be intentional with the energy you are putting out into the world.
We also talk about:
Resources:
How to Meditate with a Mantra: A Simple Technique You Can Use Anywhere by Gabby Bernstein
Find the full episode transcription here
Suicide Prevention Lifeline: call 988 to be connected with a trained professional
Crisis Text Line: text HOME to 741741 to connect with a crisis counselor
Follow us on:
TikTok:
@nooffenseand
instagram:
@nooffenseand_podcast
@kelly.haze
@amustardshower
Email: nooffenseand@gmail.com
Send us your feedback here
Subscribe to our email list here
We acknowledge we are operating on the occupied land of the Ute, Arapahoe, and Cheyenne peoples colonized as Denver - we pay our respects to those past, present, and future. We also acknowledge this statement is not enough and are committed to giving a portion of our proceeds to the people whose land we occupy and are in the process of getting a true land reverence.
7
Are you in need of some grounding and re-centering!? You are not alone!!!
On this self-love Monday, Kendle takes us through two sequences of layering the meditation 'Peace Begins With Me' with intentional breathing and touch. These versatile techniques are excellent for any moment when you could use a little extra something out in public, in the office, or when you are wanting to be intentional with the energy you are putting out into the world.
We also talk about:
Resources:
How to Meditate with a Mantra: A Simple Technique You Can Use Anywhere by Gabby Bernstein
Find the full episode transcription here
Suicide Prevention Lifeline: call 988 to be connected with a trained professional
Crisis Text Line: text HOME to 741741 to connect with a crisis counselor
Follow us on:
TikTok:
@nooffenseand
instagram:
@nooffenseand_podcast
@kelly.haze
@amustardshower
Email: nooffenseand@gmail.com
Send us your feedback here
Subscribe to our email list here
We acknowledge we are operating on the occupied land of the Ute, Arapahoe, and Cheyenne peoples colonized as Denver - we pay our respects to those past, present, and future. We also acknowledge this statement is not enough and are committed to giving a portion of our proceeds to the people whose land we occupy and are in the process of getting a true land reverence.
Kendle: Hey, y'all. You're listening to no Offense and a loving and nourishing space created to fuel conversations around personal and collective liberation. We're Kelly Kendle, having vulnerable and intentional conversations full of humor, empathy, and, of course, love. Kelly: Honestly, these episodes are just our opinions, so take no offense, and we invite you to explore yourself through our words. Help grow our community by leaving a review and most importantly, sharing. Now, let's get into some self loving
Kelly: Hi.
Kendle: Hola como estas?
Kelly: Bien y tu?
Kendle: I don't know how to say me too in Spanish right now.
Kelly: Y tu? No, that's and you.
Kendle: Yeah, it's okay. It's so wild how the brain works. Learn languages and then the synapses all overlap. Can't speak just Spanish anymore. Oh, man. Well, hello, everybody. Welcome to our Self Love Lurve Day.
Days of the moon. Self Love.
Kelly: Kenny is on one today.
Kendle: It's that palo santo, it really gets me going, you know?
[laughter]
Today on this Self Love Monday, we are going to take you all through this mantra that's near and dear to my heart and a few different modalities that I use this mantra with. The mantra is Peace begins with me. I found this mantra when I was living in Uganda. I had just kind of begun the process of diving into spirituality and meditation and just was researching everything and found this woman, Gabby Bernstein. I'm sure many people know who she is. And this article, and I don't really remember it fully. I just know that mantra really stuck into my mind because I was definitely struggling with just, like, being isolated a lot. And sometimes it could be hard to just exist in the world, go out into the world to buy food or whatever. And so it really just felt very grounding to me and was just kind of that reminder of I am in control of what's happening to me in some way. Like, the energy I'm putting out is the energy I'm going to get back. And if I'm trying to put out peace, I'm going to receive peace. And so, yeah, it's cool because I've kind of, as I said earlier, applied it in a few different modalities. So some of them I can do. Like, if I'm having a conversation and I just need that grounding reminder. Some of it I can do. Sitting and applying my breath with it. So I'm excited to share.
Kelly: I'm excited to learn.
Kendle: Yay.
Kelly: Yeah.
Kendle: So the first one that I'll take us through is on every inhale, we're going to say the whole statement in your mind. So peace begins with me on the inhale and same with the exhale. Peace begins with me. And we can go through that about three or four times. I'll say it out loud for everyone and for inhaling and exhaling to get started, I invite everyone to take a deep breath, shake the body, sigh it out through the mouth, beginning to become aware of the breath places we may feel heavy or contracted. Just noticing. and inviting us to take a deep breath in through the mouth, sigh it out, and on your next inhale, I invite you to begin thinking the phrase peace begins with me. Kelly you ready?
inhale. Peace begins with me. Exhale. Peace begins with me.
inhale. Peace begins with me. Exhale. Peace begins with me.
inhale. Peace begins with me. Exhale. Peace begins with me.
Kelly: I just want to keep doing it.
Kendle: Yeah.
Kelly: Time and time again. Oh, yeah. It just felt really good.
Kendle: Yeah, good. I noticed you were breathing in through your nose and out through your mouth.
Kelly: Felt good to have that, like, sigh. I felt good to do the sigh. It felt good to allow my body to move with the breath, like inhale and kind of lose my head back a little bit and exhale. To kind of like lose and stretch down a little bit and just feeling more connected through my body and the breath. And so that's why I didn’t want it to stop.
Kendle: Yeah, that's fair.
Kelly: I'm going to have to rewind it over and over and listen to you like 100 times instead of three.
Kendle: Yes, we can loop it. Right, well, that's good. Yeah. I liked that you were adding your own element to it, allowing your body to move and allowing just like that, full exhale through the mouth. I mean, you can also do it all through the nose. Whatever speaks to you as an individual is beautiful. Ready for the next one?
Kelly: Yeah. Yes. I won't get off of that one, but yes, I'm ready for the next one.
Kendle: So the other one that I do is I breathe in and I think peace. I breathe out, I think begins. I breathe in, I think with I breathe out, I think me. So it's just a little bit quicker, but just more Intentional with each word, each breath, each word. And for this one, I also will sometimes add finger movements, mudras in with it. So I will put my thumb to my pointer finger for peace. I will put my thumb to my middle finger for begins. I will put my thumb to my index fingers or finger for with. And then I will put my thumb to my pinky for me. So going through each of the four fingers, touching the thumb while breathing in for peace. And my pointer finger touching thumb, breathing out for begins with my middle finger touching thumb, breathing in for width with my thumb touching my index finger and then breathing out for me and my thumbs touching my pinky. So if that's feeling complicated, especially without a video, we will have a video. Go watch it. But yeah, for now, kind of just whatever speaks to you. If you just want to focus on breathing in and breathing out without adding the fingers, I invite you to do that. If you want to add the finger, I invite you to do that. And we just kind of go in a circle.
Kelly: It's interesting. Just doing it without the breath. Just saying it, thinking about it in my mind and doing the touches as I'm saying it, it's interesting what that sensation is already like and how it connects. I'm really curious to jump into now, breathing and having that same, I assume, sensation just amplified.
Kendle: Yes. And I appreciate you saying that because that is what I will do. If I'm just walking and I need it, or I'm in a conversation with someone and I need it, I can just run through my fingers and hear it in my head. And I don't need to layer the breath in because it still has some kind of effect to it, which is really beautiful.
Kelly: It seems like this could be also a good tool. I know it's for grounding and that type of thing. So I immediately think as I'm doing the sensory touches and the thought in my mind about it is like when I'm anxious, if I'm feeling fidgety because ADD is kind of kicking in and regrounding with that touch sensation, I think, is super impactful.
Kendle: Absolutely. Yeah. And the cool thing is all of this is at whatever speed calls to you. Right. So I can linger with my thumb in my pointer, or I can go quickly through it's. Just whatever you need in that moment and allowing yourself to drop into that sensation.
Kelly: Yeah, for sure. Yeah. I can see how it's very calming.
Kendle: Do you see how my fingers are sweaty, per usual?
Kelly: No, I cannot see how. No, I can't. Not from here. But are they actually dripping? Oh, yes, they are funny.
[laughter]
Kendle: They are wet, per usual.
Kelly: I just envision maybe this is just me manifesting, but I'm just envisioning, like, getting up to speak on a panel and those few seconds to really calm myself, to ground myself using this modality to really okay. Center, calm, breathe, hit the stage.
Kendle: Yeah, absolutely. Yes. The beautiful thing is that it's in anything, right. If I'm about to go take my driver's test and I'm anxious, do it a few times. If I need to have an intense conversation with a partner of whatever kind, do this just to kind of calm myself, to keep myself in my own body and to allow whatever external factors are happening to happen. And just know that I can continue to maintain my own calm, cool, and collectiveness.
Kelly: Yeah. Calming the nervous system, right?
Kendle: Absolutely.
Kelly: Let's jump into it. Im excited to try and add the breath.
Kendle: Cool. Yeah. We'll do it for more than three times. Okay. Do it for six or seven.
Kelly: Okay. I think that'll be good because I think it's going to take a second to really is it handy coordination? I don't know. But the mind breath touch, it's a lot, I think, to process at one time. So doing it a few more times to practice would be awesome. Thank you for taking us through that.
Kendle: Yeah, for sure. And again, I just invite anyone, if you don't feel called, to do the fingers. Don't do the fingers. Just focus on the breath. Or if you just want to do the fingers, do the fingers. And I will be saying, peace begins with me. Layered with inhale and exhale, and fingers are up to you. And just a reminder, we start with our thumb and our pointer and end with our pinky and come back. All right, so again, I just invite two or three deep breaths in through the nose, out through the mouth,
[three breaths in and out]
and as we inhale peace
exhale begins.
Inhale with
exhale me
Inhale peace.
Exhale Begins.
Inhale with.
Exhale me.
Inhale peace.
Exhale. Begins.
Inhale with
exhale me.
Inhale peace.
Exhale Begins.
Inhale with.
Exhale me.
Last time. Inhale peace.
Exhale. Begins.
Inhale with.
Exhale me.
Just allow yourself to sit in the juiciness of all that breath and intention.
Kendle: Hello.
Kelly: Hi.
Kendle: Welcome back.
Kelly: I like the touching. I think if I were to practice it on my own, I think I really loved the slower breath. Yeah. I know that could always change. It could just be the mood and what I'm sitting in that moment. But I really love this deeper breath. But that's why I love this tool. Right. It's because you can have the flexibility to really do it how you want and what feels most comfortable and what you're most called to. Especially, like I said, if you're super anxious, maybe you're just wanting to focus. All of those different breaths could mean different moments in that time.
Kendle: Yeah. They can provide what you're seeking, for sure. Yeah. I mean, even while I was doing it, I was thinking, okay, yeah. I think when I'm sitting and I'm just doing it myself, I'm probably doing a slower inhale and a slower exhale. But when I'm walking and I'm just going through it and just because I need that grounding, I'm probably going a little bit quicker going with the pace of my feet.
Kelly: Yeah.
Kendle: So as you said, it's cool because it's versatile and it's whatever the person needs in the moment, so it's cool.
Kelly: Well, thank you.
Kendle: Yeah.
Kelly: I love that. It's cool.
Kendle: Like I said, it's near and dear to my heart. And one of those beads called Mandala beads. I have a set and I will do each bead I'll do. Peace beings with me inhale, Peace begins with me exhale.
Kelly: So, yeah, it can apply to anything, right?
Kendle: Yeah, 100%. And it's another one of those tools where you can be anywhere and do it.
Kelly: So it's like exactly. I can sit in my office, I could be laying in my bed, I could be in the car for a second, maybe not get too comfy in the car. I mean, it's more like a quick
Kendle: no closing of the eyes.
Kelly: Yeah. At a stoplight. Or if you have to go to the bathroom in the office and just have a moment to yourself. It's something that you could easily do. No one knows that you're doing it before you walk into a party before you go into a big dinner, before a big presentation, whatever it is. And it could be long, almost like a meditative kind of state, or it could be three quick ones like we just did, and it's just enough to kind of recenter and focus and move on. Kendle: Yeah, definitely. And I really love the concept of breathing in. Like, I'm breathing out peace and breathing in begins breathing out with breathing in me and just kind of that synchronicity with how my energy affects other people's energy and their energy affects my energy and how what I'm putting out into the world is all I can really control and be responsible for and yeah, wanting to put out peace and love.
Kelly: Thank you for sharing. Thank you all for listening. Want to share this with somebody that, you know, maybe has some anxiety that could use a little bit of extra grounding? Please share this tool with them and we'll see you next Monday.
Kendle: Yeah. Thank you all for being here.
Kendle: Thank you for holding space for this conversation. We hope it was expansive. As a new podcast, it would mean the world if you could please help us grow our community by leaving a review and sharing this episode.
Kelly: Be sure to subscribe so you don't miss on any of the juicy conversations. We would love to connect with you. So follow us on Tik tok Instagram and our patreon coming soon.