0:00

Hi, it's Michael. And before we

0:02

begin this week's episode, I just want to take a

0:04

brief moment to say thank you. Thank

0:07

you to each and every one of you who

0:09

have tuned in and joined

0:11

me on this incredible journey through season

0:13

one of letting it settle with Michael

0:16

Gallion. Your support, your

0:18

messages, your stories have meant

0:20

the world to me. And I feel

0:22

so honored to get to create this

0:24

for you and to share it with you each and

0:26

every week. I also want

0:28

to take a moment to thank the folks at

0:30

Q code who helped to produce letting

0:33

it settle and put it out into the world.

0:36

I'm forever grateful for all the support and

0:38

guidance that I had along the way. So

0:41

as we wrap up season one, I just

0:43

want to let you know that we're gonna be

0:46

taking a short hiatus to recharge, take

0:48

some rest, and to plan some amazing new

0:50

content for season two. This

0:53

break is hopefully going to give me the time

0:55

to reflect and what we've created and to come

0:57

back even stronger. So

0:59

during this time, I want to encourage you to

1:01

revisit some of your favorite episodes, practice

1:04

the meditations that we've shared, and continue

1:07

to let things settle in your own life.

1:10

Remember that this journey is ongoing and

1:12

taking time to pause and reflect is

1:14

just as important as barreling forward. So

1:18

thank you from the bottom of my heart for being a

1:20

part of letting it settle. I

1:22

can't wait to return with more episodes and continue

1:25

this beautiful journey forward with you. So

1:28

stay tuned for season two and until

1:30

then, continue to take care

1:32

of yourself, continue to breathe,

1:35

take a deep breath, and let

1:37

it all settle. Hi,

1:46

just checking in, seeing how you're doing today and seeing

1:49

if you might want to take a little break. Step

1:52

away from the noise of the world for just

1:54

a moment and connect back with you. If

1:56

so, let's take a deep breath in. And

2:00

then breathe out. And

2:03

let it all settle. I'm

2:05

your host, Michael Gallian, and this

2:08

is Letting It Settle. Finding

2:12

time to unwind at the end of the day is

2:14

so important, whether it's pausing for

2:16

a simple breath, or taking time to

2:18

revisit all the things that went well

2:20

or might not have gone well, or

2:23

taking time to find a bit of

2:25

rest and relaxation before settling into sleep.

2:28

It's important to have a nightly routine. And

2:31

one of the things that I've added into my nightly routine

2:34

is the infrared sauna blanket from Bon Charge.

2:37

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2:39

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2:42

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2:44

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2:46

it the perfect way to transition from

2:48

day to a restful night. And

2:51

one of my favorite things is that you can set it up

2:53

anywhere, whether you're watching TV or

2:55

reading or just taking a moment for yourself,

2:58

the infrared sauna blanket from Bon Charge heats

3:00

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3:02

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3:05

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3:07

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3:10

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3:12

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3:14

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3:16

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3:18

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3:26

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3:31

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15% off your order. Another

4:01

day is here, and you're ready for it.

4:03

What to wear? Check. Breakfast, lunch, and dinner?

4:05

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4:07

save for it? That's where Bank of America

4:09

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4:14

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banking requires downloading the app and is only available for

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America and a member FDIC. On

4:32

this week's episode, we'll be looking at those

4:34

many meditations once again. Those

4:36

small little bite-sized meditations that

4:39

can be done in under 10 minutes that

4:41

can help us in moments of stress or overwhelm or

4:44

when we simply need to come back home to ourselves.

4:48

Previously on the podcast, we've looked

4:50

at three meditations for anxiety. We've

4:53

looked at three meditations for those scary

4:55

moments in life. And

4:57

today I want to take you through three

4:59

meditations that can be used in the process

5:01

of emotional healing. Now,

5:04

just a reminder that meditation,

5:06

mindfulness, any of these things are

5:08

simply tools to begin the healing

5:10

process. That a

5:12

simple meditation, no matter how long, is

5:15

not going to magically heal. It's not a

5:17

fix-all, it's not a cure-all. It's

5:19

part of the process. And my

5:21

hope is that today, if you've

5:24

been wanting to begin the process or

5:26

struggling through the process, this

5:28

can simply be another tool to add to your

5:30

tool belt. We'll look

5:33

at three different meditations that can

5:35

be used in those moments where

5:37

emotional healing might be necessary.

5:40

The first meditation is centered around

5:43

those moments when you're looking to release

5:45

past hurts, when we've

5:47

been wronged, when someone has done something to

5:49

us, and we need to

5:51

begin the process of letting go. The

5:55

second meditation will be centered around

5:57

nurturing self-love, being able

6:00

to be to come back home to ourselves and see

6:02

ourselves as someone who is worthy of love and

6:05

to be able to give that love to ourselves first.

6:08

And then finally, cultivating self-forgiveness

6:12

in those moments when our mind is

6:14

continually going to the past, continually ruminating

6:17

on those things that we may have done

6:20

and finding a way to work

6:23

ourselves towards a place of

6:25

self-forgiveness. So

6:27

just a reminder with all of the meditations that

6:30

these are meant to be done in a place where

6:33

you can be quiet, still free

6:35

from distractions, and

6:37

most importantly that you can be safe enough to

6:39

close your eyes. So

6:42

if you are driving a car or anywhere that you

6:44

need to be mindful of your surroundings, please make sure

6:46

to keep your eyes open. But

6:48

if you feel safe, I

6:50

want to begin the first meditation here

6:53

centered around releasing past hurts by just

6:55

starting to bring to mind something

6:58

in your life that you are

7:00

having a hard time of letting

7:02

go. This can be something

7:05

that someone has done to you in the past, a

7:08

past lover who has wronged

7:10

you, a parent who has

7:12

upset you in the past, a friend

7:14

who's made you angry,

7:18

any of the things that you are still holding on to.

7:22

Remembering that if anything that

7:24

we touch on today starts to

7:26

trigger something in you, to make

7:28

sure that you're reaching out, that you are talking

7:30

to a professional, that you're

7:32

talking to someone about this.

7:35

Remembering that there is no shame in

7:37

reaching out and that some things are

7:39

better served with the confounds of a

7:41

psychologist office or a therapist's office or

7:44

a counselor or even with a friend.

7:47

You don't have to do everything on your own. And

7:50

the intention of these meditations isn't to

7:52

keep you alone, but to

7:54

allow for my voice to be there with you as

7:56

you work through this. So

7:59

as you bring to mind, those

8:01

past hurts. Let's

8:03

start by just finding the most comfortable

8:05

position that you can, allowing

8:07

for yourself to root down into what's beneath you,

8:11

finding that settling within the shoulders. And

8:15

if it feels safe and right to do so, go ahead and

8:17

close down your eyes or you can always just stay here with

8:19

me. And

8:24

we'll begin by connecting to the breath,

8:27

breathing in and

8:31

breathing out, letting

8:35

it all settle. And

8:42

start to become present to this moment right

8:44

here, aware of

8:46

your surroundings, aware

8:48

of the sounds within the room, aware

8:53

of your sense of smell, taste,

8:57

touch, aware

9:01

of the darkness if your

9:03

eyes are closed or aware of the soft

9:05

light if they are gently gazing downward. And

9:19

as you become aware of your present

9:22

surroundings, start to become aware of the

9:25

emotional state that's present today, just

9:28

how you're feeling, connecting to

9:30

the heart. And

9:36

without judgment or shame, just allow for

9:38

whatever is coming up for

9:40

you around this past hurt to be

9:42

present. There's

9:46

no right or wrong way to feel here. There's

9:48

just an

9:51

expression, an experience.

10:01

So often, when we've been hurt in the past,

10:03

we hold

10:05

on so tightly, guarding

10:08

ourselves against this

10:10

ever-coming back into our lives. These

10:14

events can change us and shift us in

10:17

ways that we may not

10:19

be fond of. What

10:26

is the shield you're holding? Knowing

10:51

that it makes sense, the

10:54

intelligent design of the body, to take

10:57

care of you. But

11:01

often, as time

11:03

goes on, that shield may be less and

11:06

less necessary. And

11:08

yet we still hold it, feeling

11:10

the heaviness that's present. How

11:18

are you protecting yourself? What

11:21

are the systems you've put into place to make

11:25

sure that this doesn't happen again? And

11:36

I want you to begin by extending a

11:38

sense of gratitude to yourself, for

11:42

taking care of you for so long, for

11:46

creating those systems, for building

11:49

those walls. It

11:53

takes a certain level of self-love, of

11:56

care, compassion, to work

11:59

so hard. So just for

12:01

a moment, give yourself permission

12:03

to just be grateful for

12:06

you. And

12:32

as you feel into that sense of gratitude

12:34

for everything that

12:36

you have done for yourself, I want

12:43

you to look again at that shield that you're holding,

12:47

the wall that you've built, those

12:50

protective mechanisms that are in place.

12:57

And as you look at who you are today, who

13:00

you are now, with

13:03

the knowledge and understanding of all that you

13:05

have learned and lived, start

13:10

to ask yourself the question, do you

13:14

need those? Is

13:19

there a way to lighten the

13:22

weight of the shield, to

13:24

take a brick away from the wall, to

13:28

remove any of the systems that are in place

13:30

to protect you? What

13:38

would it look like to let

13:41

go just a little? Knowing

13:46

that a full dropping

13:48

of the shield may be too much. But

13:55

where can you ease up and

13:58

begin to trust yourself? Start

14:14

to feel into that sense

14:16

of trust in yourself to

14:19

survive, to thrive in this

14:21

world. That

14:24

although the hurt of the past may always

14:27

be present, you

14:29

may feel it on some level. You

14:35

get to walk through the world unencumbered,

14:39

with full trust in yourself that even if

14:42

something was to happen again, you

14:44

were strong enough to

14:47

move through it. Hold

14:54

on to that feeling of strength. Hold

14:59

on to that feeling of belief

15:02

in yourself, trust

15:04

in yourself. As

15:12

you connect back to the breath, breathing in, breathe

15:17

out and simply let go. What

15:22

does it feel like to let go even just a

15:25

little? Breathing

15:27

in and letting

15:30

go. Breathing

15:34

in and letting

15:38

go. Feel

15:43

the weight coming off. Feel

15:46

that gratitude centered on your heart,

15:50

the trust in you, the gratitude for you.

15:53

Knowing that this is your journey forward, and

15:57

no matter what has happened to you in the past, you get

15:59

to move forward. Start

16:06

to connect back to your seat, connect

16:09

back to your senses, your

16:11

experience of the room around you. And

16:16

when it feels right, go ahead and flutter your eyes open,

16:20

taking the space around you and

16:23

enter back, connected and

16:26

calm. In

16:32

those moments when we've been hurt and wronged, we

16:36

create those systems, those shields to keep

16:38

us safe. So

16:41

through this meditation, we

16:43

can start to look at those systems, those

16:46

shields that we've created and hold today, and

16:49

start to question, are

16:52

they still necessary? We

16:54

start to honor the intelligence

16:57

of our body, of our mind, to create

16:59

them in the first place, honor

17:02

the self-love it took to protect

17:05

ourselves, and

17:08

then just see

17:10

what it would feel like to

17:12

lighten that load just a little, knowing

17:16

this is the first step forward, not

17:18

the final one. So

17:21

return back to that meditation any time that you

17:23

feel a need

17:26

to examine those past

17:28

hurts and

17:30

start the healing process that might move you

17:32

forward. I've

17:37

always been big on staying hydrated and making sure that

17:39

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17:42

if you're like me, you probably don't trust your tap

17:44

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17:47

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17:49

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17:51

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17:53

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17:55

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S-E-T-T-L-E, go check it out. Our

19:45

next meditation is centered around

19:48

nurturing that sense of self-love.

19:52

Just as in our previous

19:54

meditation, we examined the

19:56

intelligence of the body and the mind to

19:58

protect us. We

20:00

want to be able to look inward with that

20:02

sense of self-love, of care

20:04

and compassion that we would share with

20:06

anyone else and be able to turn

20:09

that inward. So

20:12

we'll start by connecting back to the breath, letting

20:16

yourself settle again if you've moved or

20:18

stretched at all. And

20:22

if it feels right and safe to do so, go ahead and

20:24

close down your eyes or just stay here with me. And

20:32

from this space, start to connect

20:34

to the body, aware

20:37

of where you're sitting,

20:41

aware of the connection of

20:43

the body to what's beneath you, aware

20:48

of your head, your

20:50

eyes, your ears, your nose, your

20:53

mouth. So just let

20:55

yourself become aware of

20:57

your shoulders and

21:01

letting anything that feels tense or tight

21:03

drop, aware

21:07

of your arms, your elbows, your

21:09

forearms, your wrists into your

21:11

fingers, aware

21:18

of the space between the shoulders all the way

21:20

down through the back. So

21:28

aware of your lower back, aware

21:32

of your stomach, aware

21:37

of your seat through your hips, aware

21:43

of your legs, your knees, your calves,

21:45

your shins, your ankles, aware

21:51

of your feet, a

21:55

full awareness from the top of your head to the

21:58

bottom of your toes. And

22:19

now start to bring that attention and awareness

22:21

into the chest, feeling

22:24

into the muscles of the chest. And

22:28

beneath that, feeling into the heart, connecting

22:35

to what

22:38

it feels like to experience the emotions

22:40

that are present. And

22:49

just letting whatever's there today be there. Right

22:53

or wrong way to feel, just connect with what

22:56

it feels like to be you today. Just

22:59

right here, right now. What

23:02

does it feel like to be you? And

23:14

then start to become aware of the thoughts that

23:16

are present today. There

23:19

might be a restlessness, say, a racing

23:22

mind going into the future of what's

23:24

coming up today, or revisiting

23:27

the fast, thinking of what's happened

23:29

already. But

23:31

just let your thoughts be there. Not

23:36

needing to fix them or change them, just let

23:38

your thoughts be present. Just

23:46

noting them. And

23:50

playing with the idea of what

23:52

it feels like to just

23:54

let those thoughts drop. Not

23:59

making them bad or wrong, but just experiencing

24:02

what it feels like to think and

24:06

what it feels like to let a thought drop. And

24:30

now with this full awareness of the body, the breath,

24:36

the emotional experience of being you,

24:39

the thoughts that are present today, let

24:43

yourself settle into a sense of

24:46

comfort. Almost

24:51

imagining that you could curl

24:53

up with yourself. After

24:59

a long day, just being there to just

25:05

take care of yourself and

25:18

start to explore what it would feel like to

25:20

find a nurturing touch. So

25:23

maybe that's a hand on the heart, feeling

25:25

into the beating of the heart. Maybe

25:30

it's a gentle caress of the arm, a

25:32

slight little hug for yourself. Again,

25:38

just imagining yourself coming home after a

25:40

long day and taking care of someone,

25:44

showing them a sense of appreciation

25:47

of care, acknowledging

25:52

them, and

25:56

just let that be directed to you. Showing

26:01

yourself a sense of self-love.

26:20

And as you allow for yourself to remove

26:23

any judgment from any of the

26:25

feelings, sensations, the thoughts that are

26:28

present, as you

26:30

allow for yourself to nurture and comfort

26:32

yourself, start

26:38

to investigate the thought of what is it

26:40

that you need to hear right

26:42

now. As

26:45

you think about healing, as you

26:48

think about those parts of you that might not

26:51

feel together, those

26:54

parts of you that might even feel broken, what

26:59

is the comforting word or sentence that you

27:01

need to hear today? If

27:12

someone who you loved was there to make it

27:14

all okay, what would they say? Let

27:21

those words be present for you. Let

27:28

yourself be present and

27:32

start to direct those words to you, taking

27:36

the next few moments to simply

27:39

reassure yourself with those words, directing

27:43

them inward and

27:45

letting them land. And

28:11

with that nurturing touch, that care

28:13

and consideration turned inward, those words

28:15

of affirmation being directed start to

28:19

feel into that sense of love that's

28:21

present. There

28:23

may be a small glimmer, but allow

28:27

for yourself to see the light of self-love. Allow

28:34

for yourself to hold on to it. And

28:39

remember that as you move forward, you can take it with

28:41

you. The

28:44

more that you continue to nurture the sense of

28:46

self-love, the more that it grows, the

28:49

easier it is to find and

28:52

the easier it is to return to it. So

28:56

hold on to that love, take

29:00

it with you this week. And when

29:04

it feels right, go ahead and

29:06

flutter your eyes open, taking

29:08

the space around you, and

29:11

enter back, connected, then

29:13

calm. So

29:20

within that meditation, we started

29:23

to look at the acceptance and

29:26

awareness of who

29:28

we are. In

29:31

this moment, what does it feel like to experience the

29:33

body? What does

29:35

it feel like to experience emotions? What does

29:37

it feel like to experience thought, the

29:40

breath? And

29:43

removing any of the judgment or shame that might

29:45

be present, just allowing for yourself to be you.

29:47

And then

29:51

starting to care for yourself, just like you

29:53

would someone, giving

29:57

yourself that gentle touch. connecting

30:01

with yourself as you would after

30:03

a long day, and

30:06

then discovering the words that you need to hear. As

30:11

you look at those broken bits of you, the

30:13

parts of you that you feel need healing, what

30:17

is it that you want someone to say? And

30:21

then giving yourself the gift of extending those words

30:23

inward. Once

30:27

again, it's not a cure-all, it's

30:30

not a fix, but

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it's a step forward. It's

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an awareness of what it is that you need. And

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when you can start to give that to yourself, you

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can start to expect it from others and ask

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for others to be able to

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finding those words. If

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32:44

it settle sends you there. And

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then finally, a topic which may

32:55

be the hardest of all for us,

32:59

and it's that that act of cultivating

33:01

self forgiveness. So

33:04

often we are so hard

33:06

on ourselves or our past mistakes that

33:09

while we may be able to

33:11

forgive others or let others move forward with

33:13

their lives, we stay stuck

33:17

blaming ourselves, admonishing ourselves for what

33:20

we've done. And

33:23

while it may not be possible

33:26

to release everything today, hopefully this

33:28

meditation is the first step in

33:31

giving you that healing that can come

33:34

from being able to forgive

33:36

yourself, to acknowledge what

33:38

has happened, to

33:40

take ownership, and

33:42

to move forward. So

33:46

once again, settle into a space

33:48

of comfort. Allow

33:52

for the eyes to close if that feels right

33:54

or just stay here with me. And

34:02

right now, just start

34:05

to connect with that

34:08

space of you that is unwilling to

34:10

forgive. That

34:18

part of you that is holding on so tightly,

34:20

that is creating

34:22

those thoughts that are racing with

34:26

disapproval. And

34:35

for a moment, start

34:37

to connect with that voice of

34:40

disapproval, that voice

34:42

who is telling you what

34:44

you've done wrong. And

34:49

if it feels safe, just

34:51

listen to that for a moment, noting

34:58

the words that it's choosing to direct to

35:00

you, noting

35:11

the sensations that you feel when listening

35:13

to it. Noticing

35:19

how your body tenses. Noticing

35:28

what emotions come up. And

35:43

as you feel into this space of discomfort,

35:48

this unwillingness to forgive yourself,

35:50

this monologue of all the things that

35:52

you have done wrong, noting

35:56

how it affects you. Give

36:00

yourself permission to return

36:02

back to this moment. Letting

36:08

the thoughts drop. Letting

36:11

the emotions slip away. Letting

36:15

the body find a sense

36:18

of stillness. Feeling

36:21

loose. Moving

36:23

any part of you that needs to be moved. Start

36:32

to be aware of who you are right now. Who

36:38

you are separate from that person

36:40

who you're unwilling to forgive. And

36:50

return back to that sense of care,

36:53

compassion. And

37:03

from here, just start to

37:05

connect to

37:07

a few simple phrases. I

37:14

acknowledge the things that I have done. I

37:22

accept my part in

37:26

all of it. I

37:39

see that as

37:42

something in the past. I

37:51

see who I am today. I

38:04

see the lessons learned from this experience.

38:13

And through those lessons, I

38:15

move forward stronger. While

38:31

those words may not ring true at

38:33

this moment, let

38:36

them be present for a moment. What

38:40

would it feel like to accept ownership without

38:44

constantly feeling the need to beat yourself up

38:46

for it? What

38:49

would it feel like to be

38:52

fully aware of the lessons learned? Be

38:58

aware of how to use those lessons to

39:00

move you forward. And

39:14

as you start to cultivate this sense of

39:16

self forgiveness, start

39:21

to play with the concept of

39:24

reframing the should haves

39:28

to would like tos. So

39:32

often when we are

39:34

unwilling to forgive ourselves, we have this

39:37

loop of thoughts saying,

39:40

I should have done this. I should have

39:42

done that. I

39:44

should have acted this way. Allow

39:49

for those thoughts to come up right now, to

39:53

be aware of what you feel you

39:55

should have done. And

40:03

as those come clear to you, with

40:07

a simple turn of phrase, start to move

40:10

them from should-haves to the

40:13

next time something like this happens, I

40:17

would like to act this

40:19

way. I

40:22

would like to show up in this

40:24

manner. I

40:27

would like to whatever

40:31

it is for you. Taking

40:37

that statement from a sense

40:40

of self- admonishment to a

40:42

sense of self-growth. And

40:50

in that growth, you

40:54

start to commit to something. You

40:58

start to see yourself as someone who can

41:03

create a different scenario. And

41:10

from that place, that sense of self-forgiveness

41:12

may be possible. But

41:18

for today, allow

41:20

for yourself to

41:23

see the possibility, to see

41:26

the desire for how you

41:28

want to show up and

41:33

let that be enough. We'll

41:39

end with a breath in and

41:43

breathe out. Let

41:46

it all settle. And

41:49

when it feels right, go ahead and flutter your eyes open, take

41:53

the space around you, and

41:56

enter back connected and

41:59

calm. content

44:00

waiting for you on Letting It Settle Plus,

44:03

our premium subscription offering. Become

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a subscriber and unlock exclusive bonus

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44:10

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subscription includes immersive mini and

44:15

30-minute guided meditations each week.

44:18

Perfect for those of you on the go or

44:20

those of you who need a bit more time

44:22

to let it all settle. And

44:24

if you've ever had a question that you'd

44:27

like to ask me, I'll be releasing special

44:29

Ask Me Anything episodes each month, where

44:31

we cover a wide array of topics and requests,

44:34

such as developing positive self-talk

44:36

or learning how to move

44:39

forward after setbacks and meditation

44:41

tips and tools, exclusive

44:43

takeaways, guided meditations, and

44:46

mindfulness exercises await. So

44:49

don't miss out. Subscribe

44:52

to Letting It Settle Plus. Until

44:54

now on all platforms. Apple

44:57

Podcasts, Spotify, or

44:59

wherever you enjoy your podcasts. And

45:03

also, just a reminder that I'm a huge proponent

45:05

of taking charge of your mental health. And

45:08

that means seeking advice

45:10

from professional therapists, counselors,

45:13

psychologists, physicians, and other

45:15

qualified professionals. My

45:17

teachings are meant to help you find a space of calm

45:19

amidst the storm, but if you're

45:22

experiencing ongoing mental health challenges, I

45:25

want you to make sure that you seek help from

45:27

a licensed professional. And remember that

45:29

nothing that's said within this podcast should

45:31

be seen as a substitute for their advice.

45:35

Letting It Settle with Michael Gallion

45:37

is executive produced by Michael Gallion,

45:40

Steve Wilson, David Henning, and

45:42

Shin Yin Hu. Hosted

45:44

by Michael Gallion. Social

45:47

Music and Composition by Darren Johnson.

45:50

Edited by Sarah Ma. Letting

45:52

It Settle with Michael Gallion is a Q-code

45:54

production. This

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is Jeopardy! Over 8,000 episodes.

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Get ready for a 30-minute thrill ride. 43

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Emmy Awards. Competitive gameplay, high

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scores, and an exciting finish. More than

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half a million clues. Look at

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this. We got a game going. $5

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million winners. Amy Schneider

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is now our Tournament of Champions winner. Two

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hosts. Let's play Jeopardy! One

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Jeopardy! Wow, what a great game. Jeopardy!

46:28

7 on 10TV. Whether

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you're in a relationship, single,

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or recently heartbroken, you

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could be navigating some tough stuff.

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And it really can be challenging to do

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this on your own. We

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all need help when it comes

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to our relationships, very specifically, our

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love lives. I'm Jillian, and

47:20

each week on my podcast, Jillian on

47:22

Love, I share skills on

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how to strengthen our relationships, how

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to build a stronger sense of self,

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and how to heal heartbreak and choose

47:31

better partners. Learn

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how to start making change today and

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search for Jillian on Love wherever

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you're listening now.