What Sadness, Frustration, and Anger Are Telling You with Michael Henri

0:00 Hello everyone, and welcome back to the Going Pro Yoga podcasts. So I haven't said that in a while. And the reason why is because we're actually changing the name of the podcast. Maybe you caught wind of that somewhere along the lines, but we are going to be rebranding the podcast among other things. And I say we because partnering with, of course, Byron, who's been on the podcast many times.

0:23 He's not here today, but he will be back. Paul, who's been on the podcast many times, and also Leia, his wife. And together we have kind of put together this new brand perspective which allows us to actually have a space, a physical space here in Bali, which is really exciting. We're going to have a couple studios here, ultimately a training center, spa, restaurant, cool little community space.

0:47 So if you are in Bali, something to look forward to. And if you're eventually coming to Bali, also something to look forward to. Either way, it's connected to the podcast and therefore we are going to be shifting the name to the In Movement podcast. The In Movement podcast.

1:04 We'll break down that meaning later on in the future to understand a little bit more. I'll kind of wait for Byron to be here for that one. I'm sure he'll love to deconstruct that one, but we just want to kind of tease out and let people know that the name is going to be changing so that in the future when you're looking for the podcast, that's not a surprise. So the In Movement podcast welcome. And today is again a solo episode. It's just me here.

1:29 I felt inspired this morning to talk about a couple emotions that I've experienced in the last few weeks, particularly sadness and also moments of frustration, which I think they're interconnected. And then also anger, which is actually closely connected to both of those as well.

1:49 So how to understand them, how to kind of calm the body, how to kind of get through that and ultimately respond better in the world with care. So before we kind of break these emotions down like we normally do, breaking through with the definitions, how they actually manifest in her body and what we can kind of do to create awareness for them.

2:10 I always like to give an opportunity for you guys to send us some love, not just energetically with your thoughts and positive mind, but ultimately to quantitatively give us some love by going to the main podcast page, whether it be on Spotify or Apple Podcasts, and find that star review section and just give us some love.

2:30 Apple Podcasts, I think you can actually write something in if you wanted to write some kind words, that's really cool. For Spotify, it's just a matter of giving us a star review. And I think with Spotify, you go to the triple dot and that's how you can do it for us. Either way, we really, really appreciate it. Thank you so much for tuning in and for being regular listeners. And if you're new to the podcast, welcome. So today again, we're going to

2:54 be breaking down sadness, frustration and anger and really kind of diving into how these affect us and how they kind of manifest in through the body. So ultimately, sadness is the body's response to loss. It's very closely connected to grief, Like we've actually lost something, changed something, or some sort of an unmet need has happened.

3:20 So it invites us to slow down, to soothe and to support ourselves during that time. But like all emotions, often times we might not actually be in the place to experience them. So if we push them down, push them away, sadness in particular, we end up feeling a little bit more numb.

3:42 So before I kind of break this in further, the reason why this is coming up for me and the why I got inspired to talk about this one is my partner Christina. She went on a Vipassana meditation. And so if you're familiar with the Vipassana meditation, this is a 10 day silent retreat where you ultimately meditate from or 11:50 hours a day, give or take depending on your commitment level. So that means no phones, no communication, no contact for 10 days.

4:14 And for me who was not in the meditation, I actually had no communication with her for the 10 days and we've been apart for longer than 10 days before. Absolutely, I think up to a month possibly from travelling and moving around.

4:31 But this was different. This was different because there was 0 communication. So everybody likes their space, right? And for me, the first few days, the first five days or so were just very much like, this is nice. You know, I got my own space.

4:46 I can come home, I do my own thing. You know, I don't really have anyone that I need to think about too much. Even though I did think about her. I actually sent her messages everyday so that when she came out of the retreat, she could see some messages, but I would receive no responses.

5:02 In fact, I can see that the messages wouldn't go through because her phone was off. So after a bit of time, I started to notice how that was affecting me. I started to notice like, wow, you know, it's kind of weird. It's almost like she doesn't exist anymore.

5:16 It's almost like she's gone kind of like she died or she like she's no longer in my life. So after about the fifth day, I kind of woke up, I think it was the 6th day actually, I started to wake up and I felt really, really sad.

5:32 I didn't know it was sadness at first. I just felt really off. I actually kind of woke up and was just like, man, today's not a good day. I just don't feel great today. But I didn't actually know why, but a spoiler alert, it was sadness.

5:44 I eventually figured that out. Throughout the day, I just was like wondering like, am I getting sick? What's going on here? So it was a signal that was passing through me and I eventually was able to stitch together to realize that I missed her.

5:57 I missed her and I was sad that she wasn't there. And I started to have this like, experience of, is this what life would be like if I didn't have her in my life? Which was a really impactful moment because often times you don't realize how special something is until it's gone.

6:16 So in this moment, you know, having been six or five or six days where I have had zero communication with her, it kind of felt like that. It felt like I had lost her. It felt like she was no longer in my life, which kind of makes sense why I was feeling sad, but it helped to really validate and confirm, you know, even though we've been together for 12 years, it didn't I, I know how I thought I knew how I felt about her, but this even it, it pushed it even further.

6:45 So that sadness was something that was always there, but it was something that I never actually allowed myself to fully like think about like, oh, what if, you know, we broke up or what if we separated or something to this effect.

7:03 And because it didn't actually come through just on its own, this situation allowed, it was just the right parameters to allow that sadness to come through for me because it felt like a loss. It felt like some sort of change now because I allowed myself to feel it.

7:24 And, you know, I kind of, I, I kind of got excited because it made me realize how much I did miss her. And I continued to send her messages and so on. And eventually, you know, she came back and I was super excited to have her back. And it allowed me to kind of feel this, you know, contrast of happiness on the other side of that sadness, knowing that she would still be there.

7:47 But I will admit that there was a part of me that's like, oh, when she comes back, like, who knows what's going to happen? You know, there was a story that kind of played into my head a little bit about like, if she was in this meditation for 10 days, you know, who knows what kind of thoughts came through for her. And maybe she was feeling different in different ways about life.

8:06 And, you know, she wanted to change things herself. So I started to create a story that, you know, maybe she will leave me, maybe this, you know, maybe this is what it's going to feel like. And I have to prepare myself for it. And, you know, there's a whole conversation of attachment there, of course.

8:21 But ultimately none of that happened. She came back and it was a beautiful experience, that kind of reconnect. But I'm really grateful that I was able to go through my own process while she was going through her process. And so this sense of sadness that I experienced made me really start to think about, you know, how often do we actually allow ourselves to feel sad?

8:47 And is it only whenever the sadness is so strong, so heavy, that it forces itself upon us and then, you know, tears come through and so on? Or is it that we never actually allow ourselves to slow down enough to actually create enough awareness, enough peace to allow sadness to come through?

9:11 So the interesting thing about sadness is, you know, we can go into the neuroscience and the, the yogic perspective, and I'm sure we'll do a little bit of that. But the thing that's really important is how within your body you have these systems, these, these nervous, nervous network systems and call them, I mean, I'll just tell them, tell you what they're called. And you know, you can digest them in your own way. But the ACC, the anterior cingulate cortex in this insula process, this kind of felt sense

9:43 within your body, which is ultimately your nervous system, meaning that social soothing and tears can downshift part of your body's stress response in the body. You can call it cortisol if you want. So I'll say that again, social soothing and tears can downshift your cortisol or stress response.

10:09 So what does that mean? Social soothing means being witnessed. Being witnessed when you feel the sadness or the tears. So if you have experienced this before where you feel sadness on your own in your room or by yourself, yeah, there's a certain amount of relief that happens there. Absolutely.

10:31 But there's so much more relief that happens. There's so much more letting go or downshifting in your nervous system or you're just these systems in your body whenever you're being witnessed through this sadness, when you're sharing this sadness with someone else.

10:51 So one of the things that we do in our teacher trainings is we allow an opportunity for people to share things. And I'm sure you know, if if you've been in a teacher training before, you're probably familiar with us to some degree.

11:02 There's a lot of sharing that happens. And often times there is some moments of sadness and other emotions that come through. And it's really powerful for a lot of people to experience this. And the thing that they're experiencing is the witnessing, being witnessed while experiencing that emotion.

11:23 That's what's kind of happening within this like neural network in our system, the social soothing, the support, the being witnessed by other people while you're also experiencing that sadness, the tears or whatever it might be.

11:38 That really hurts if it really starts to shift your chemistry. And it can be very, very healing. So those situations, those, let's say, groups of people that allow that to happen can be obviously not always around, but just knowing that if there is someone in your life who can hold space in such a way to allow the sadness or these feelings to come through can be super, super powerful.

12:06 And us, most of us, I think are as facilitators in life, we're just humans who can relate to other humans. Holding space for other people is kind of a skill that we should all have and that is ultimately to allow ourselves to witness other people when they're experiencing certain emotions and particularly sadness.

12:25 I know for myself, whenever I was experiencing or sorry, not what I was experiencing, but when I was watching someone or witnessing someone else feel sad, whether it be my partner Christina, or someone else who was just crying, I would just get so uncomfortable and I would just be like, Oh my God, they're crying, What do I do? And I didn't really know how to hold space. I didn't know.

12:47 I thought I had to do something. I thought I had to, you know, say something and, you know, we could deconstruct that and like, why that all happens. But at the end of the day, I think it's because I wasn't connected to my own sadness.

12:59 I'd never actually allowed myself to feel sad. And I didn't know what it felt like to kind of be in that person's perspective. So I hadn't really developed my empathy skills very well in that particular, let's say, emotional state. So I kind of avoided it, or I tried to avoid it, or I would just kind of go blank and I would just sit there and be uncomfortable.

13:21 So I was kind of holding space, but uncomfortably holding space. Either way, I eventually learned that I didn't have to do anything. It wasn't a matter about doing anything. It was just a matter of witnessing the person, just being able to see them for who they are and to see how real what they were doing or what they were experiencing was. So think about that for yourself. The power of witnessing, the power of noticing and holding space for someone is not about

13:47 trying to fix them or to do anything besides just actually just being there. That's really where the power is. So this sadness is ultimately something that is asking us for acknowledgement, some gentleness, some time and some contact, some contact.

14:09 Ultimately that witnessing. And again, if we kind of avoid this experience, we didn't allow ourselves to feel it, then there's going to be this numbness that's happens within our system, this protective shutting down when we feel or when feeling would feel kind of overwhelming.

14:28 And we have this dorsal vagal response. And if you remember, dorsal vagal, dorsal vagal is the down shifting, too far down shifting of your nervous system, which is more about trying to conserve energy. It's trying to self preserve, but it's also leading to things like depression and so on. In fact, grief or sadness can lead to things like depression, victimhood, self pity, hopelessness, blame, of course, unhappiness.

15:02 And then it can also lead to sickness by holding on to this pain or holding on to this emotional, let's say, turmoil within our system. And a lot of us can feel sadness for different reasons, and we all process it in different ways. But at the end of the day, allowing ourselves to process it and being witnessed with someone who we feel safe with or maybe a group of people or an experience where we can be witnessed, that's really where the healing

15:29 happens there. OK, So if you started to notice anything that came through for you or maybe your brain's starting to wonder a little bit about like your own sadness and things that you might be sad about. I mean, you know, I'm not really able to witness you per SE here, but I will help to at least downshift you to some degree.

15:55 So what you can do is recognize first of all, that sadness is not about failure. It's and it's not anything about trying to hide it because it's a bad thing. We actually want to allow it to be felt. And the way that we do this is through length and exhalation to allow us to regulate and allow our prefrontal cortex to kind of come back online so that we can have more balance within our nervous system. So you can place your hand on your heart or place your hand on your sternum, if you will, one

16:31 on your belly, if you have it available to you. If you're just sitting, if you're just kind of, you know, doing something else, then that's fine. Just maybe take a moment. You can place your hands down or just take a moment to just be with yourself, taking a breath in and sighing out the mouth and remembering that if you do feel sadness. So if there is sadness that's shying away somewhere underneath that, it's nothing that needs to be fixed. It's just something that exists

17:03 there and then in the right opportunity, in the right moment, it can be felt. And knowing that it's OK to be witnessed. In fact, it's powerful to be witnessed when we experience sadness in front of someone else. So we're not going to spend too much time here. This isn't really what this podcast is about to process our own individual sadness, but more of a way of just kind of prepping and priming ourselves to recognize that that is something that we can do and we

17:52 can find opportunities to do it. Find the right people or the right environments in which we can regulate, experience, feel, share those things so that we don't need to carry it around. It's such a burden and it can lead to all those things that I was mentioning before the depression, the victimhood, self pity, blame, unhappiness, sickness, disease in the body.

18:18 We don't need that. So finding opportunities to let go of that is going to make a huge difference. OK, so let's shift gears, downshift gears to talking about frustration and anger. Now, I've talked about these on the podcast before, but I just notice, I notice frustration seems to be my, my core emotional response.

18:44 I was going to say reaction, but I think I'm enough aware to notice that when it happens, I can respond and split instead of reacting from frustration. And if you're familiar with human design, I'm a generator. And I think my, my, I don't know if it's called your favorite emotion or your, your emotion to respond when, let's say things are not lined up, you usually have a particular emotion. Mine is frustration.

19:11 Maybe you know what yours is as well. Maybe it's frustration also. But ultimately frustration is blocked goal energy. It's kind of like mobilized, but also kind of stuck. And that's kind of how I feel actually when I'm feeling frustrated sometimes.

19:30 But often times when I feel frustrated and I have like a recent example, which I won't get into the semantic details too much, but I always try to catch myself, like when I'm frustrated with something, it's not always just with myself.

19:45 Sometimes it's actually when there's other people around. And it could be related to communication. In fact, that's what my example is, is related to communication. When I'm trying to talk to someone, or I'm trying to explain something to somebody or I'm trying to ask for something and it's not quite getting through.

20:03 You know, it's not being fully understood on the other side or I'm not getting the response back that I want or I'm not getting. You know, it's there's just there's some sort of disconnect happening there that be that seems to build frustration with me quite a bit, which is a little unfortunate. So before I became a little bit more self aware of my own patterns and frustration in particular, I would kind of wallow in it a little bit, kind of sit with it a little too long and kind of hold on to the

20:32 frustration, kind of like the sadness thing, but in a different way. And ultimately kind of blocked me. It stopped me from kind of moving on to the next thing or just to move on in general. And I would always kind of feel as though the frustration was coming from possibly the other person or the thing that I was doing or some sort of external means.

20:57 But the reality is, is the frustration that I was experiencing, and this is probably very closely connected to frustration is something for you, is that I was actually just frustrated with myself in a variety of different ways.

21:11 One in particular with this communication is that I'm kind of frustrated that I'm not able to communicate clearly what I want or what I'm trying to say to this person. And even though it's not coming through on the other side, it's not their fault. It's not that they're making me frustrated. It's that that I'm just, you know, needing to try to maybe communicate a little bit better.

21:32 I need to try to do it in a different way so that it could be understood. And that's a tricky one. That's a tricky one because the frustration itself can be something that can really build up over time and it just feels like it's the other person or the other thing, the task.

21:48 This is a frustrating task because I can't go through it, but often times it's because I just, you just don't know how to do it quite yet. So to me, this one is a lot about having self compassion and not judging yourself.

22:01 First of all, it's actually about recognizing where the frustration is coming from. Now, chances are there's some sort of pattern or condition that was earned or gained possibly from our biological parents. I know for sure that mine was passed on from my father to some degree. But I also know that, you know, especially through human design, that's just something that's probably part of my core system. It's, you know, we all experience all the emotions, but frustration for me for some

22:33 reason just seems to be a little bit more on the availability list, if you want to call it that way. So frustration can kind of come through in different way, in different feelings to me. You can sometimes feel like a buzzing, you know, your jaw can kind of tighten, can kind of notice your breath starts to become a little bit more shallow. And you're have this urgency to kind of like, you know, react, ultimately refine the plan to try to like, do something in a different way so that you can

23:07 kind of get across what you want to get across. But this frustration, which is kind of stopping us from being able to move on, is mostly happening because of how it changes our neurological responses in our body. So within our nervous system, ultimately, when we are trying to do something, we have some sort of expectation or what we would call like a prediction of what was likely going to happen.

23:41 Like if I say this thing, then I'll get some sort of response. And if I don't get that response, then that might be frustrating, right? Or if I'm trying to do this task and it's not quite completing in the way that I want it to complete, even though I was expecting it that it would, then what I was predicting to happen didn't quite happen.

24:01 So in your body, in your nervous system, you have this thing called the prediction error. Ultimately, when your body is trying to or your nervous system is trying to do something, it's going to have some sort of played out game plan of what should likely happen. And whenever that doesn't happen, we get what we call prediction error, which actually triggers A dopamine dip, a sag, a drop.

24:28 And it kind of causes this basically tense feeling in our system. And it says ultimately to our ACC system, which is basically saying nothing's or something's not working properly. And it's asking for adjustment. It's asking for something that needs to happen differently, a different strategy, clear communication, a new pacing or something like that. But if we don't recognize that that's what it's trying to tell us.

24:59 If we don't recognize that that's what it's trying to tell us, then we might just sit in the frustration itself. We might sit in that dopamine dip or that drop because that air just it kind of like tweaks us. So I've I've also seen this on other people a little bit more so now as well, because now that I understand it within myself, I notice it in other people, you know, whether it be teaching and lectures or having certain conversations about things.

25:30 And when someone doesn't agree with you, this is kind of where this comes through. Someone doesn't agree with you or they have a different opinion about something and they're sharing something or you're sharing something and there's a disconnect between what is, let's say, the opinion of the topic. If that other person is expecting or predicting that this is going to kind of be smooth with the conversation, or I'm going to share this thing and they're going to absorb what I'm going to say, but they

26:00 don't. Then that kind of creates this again, this prediction error. And then they kind of get a little bit like, oh, I don't, this feeling is a little like, I don't like this feeling and this feeling must be coming because they're doing it, you know, they're not agreeing with me or they're not, they're not in alignment with what I'm communicating. So that can really 'cause turmoil within the system. But again, it's not so much about they are causing that in your system.

26:29 It's more so your system is not predicting accurately what is the true reality. It isn't actually predicting the truth. It's trying to control the truth, is trying to say like, if that's not happening, that I need to like convince them otherwise or I need to like, get upset with them so that they recognize that this is what it needs to be as opposed to just being like, oh, OK, yeah, we have a difference of opinions or, you know, you see it differently than I do and that's OK too.

27:00 You know, maybe you start to get curious about like, why they see it that way, for example. So yeah, I'm not going to get into the example too much of what I'm thinking about, but I just, I'm kind of tapping into the energy of some of these conversations that I've had. And I've noticed how other people get frustrated whenever that prediction or that expectation of conversation doesn't quite go according to the way that they might have thought.

27:24 And maybe you can relate to this in your own way. So ultimately we want to recognize when we're feeling frustrated. We want to recognize when that comes through and not get too caught up in it. You know, if we start to allow ourselves to get triggered too much and we start to become reactive and we allow that frustration to come through, eventually it could turn into something worse, which would be like anger.

27:58 So those are the two emotions that really started to come through for me in the last few weeks for a variety of different reasons, like I was sharing and they felt kind of closely connected. But ultimately the thing that was recognizable to me is that you just start to need to be aware when you're feeling these things, and it's really hard to notice when you're feeling these things.

28:24 Sadness or frustration. Frustration is a little bit more obvious, I think, to notice sadness. In my experience, sadness doesn't come through so easily. It's almost like it's kind of sitting at Bay. It's kind of behind there. Sadness seems to be able to come through when I find more stillness and peace, meditation and I actually like go to places of, you know, senses of loss, if you will. Whereas frustration might just show its face in a moment because of that prediction error

28:56 that might come through in conversation or tasks or what have you. So hopefully that's somewhat helpful and relatable for you to kind of like tune into those sensations and when they might happen for you. So let's bring in anger a little bit more and talk about it in such a way like what is it like? How is it related to these conversations? So I do have a couple notes.

29:20 Let's see if I can find it in my book here. So anger often comes out of righteousness or fear or judgement that arises when people feel they have been wronged or haven't gotten what they want. So you can see how that connects to frustration.

29:41 So rather than taking responsibility, they often will brain blame others or blame something else, which again sounds very similar to frustration. Anger gives people a false sense of power, making them feel justified to criticize, put down, hate, or resent others.

30:00 Angry people feel the right to fight to hurt someone or to treat people badly. On the other hand, anger can be a catalyst for change and transformation, fueling your passion, excitement, and enthusiasm. So if something in your life is not working and you are angry, this anger offers an opportunity for you to see and free yourself from your ailment, such as perhaps depression or powerlessness, feeling overwhelmed and so on.

30:33 However, if it's protracted, anger drains energy in life force. Long term anger can leave a person feeling fatigued, frail, unhappy and worn out. And of course, unresolved anger can contribute to so many challenges in the body. One of the main ones in common ones is inflammation, sinusitis. It can lead to cancers, pneumonia, ulcers, lots of things like this.

31:01 Now if I turn to frustration, let's just kind of have a look at what I it says in this book about frustration. So frustration is one of the most common emotions. It has an element of impatience, struggle, suffering and irritation. So often people become frustrated when things aren't flowing their way, when they feel a situation should be different than it is, or when they have to wait for something to happen.

31:32 So they're very different, but they're super close together, frustration and anger. So long term frustration becomes aggression, irritation, inflammation and attack. And again, you can see how they're very much connected there. So in its positive role, frustration might be the driving force you need to change the way you are living your life. And that's what we talked about before, how the frustration can be a sign to help us recognize that maybe the way that we're communicating or doing this is

32:03 not quite working and it's not happening in such a way that we are hoping, expecting or predicting it to unfold. So allowing that frustration to kind of happen, pass and then coming back at it, you know, allowing us to actually be like, OK, well, that wasn't working or that the way I said that didn't work or the way I'm doing this didn't work.

32:24 So why get frustrated about it? Well, I'll feel the frustration because it's good to feel it. But then ultimately, let's come back at it with a different strategy. In fact, I have one more example to share about this. I just popped into my head. I went to an escape room a few days ago. I don't know if you guys are familiar with an escape room, but it's basically you go into a place and you have like real life puzzles.

32:49 You're in a room and you need to figure out puzzles or clues to try to escape the room. And usually there's some sort of theme. And this theme was what was the theme? It was like a pharaoh theme, like an Egyptian theme. And it was pretty cool.

33:03 You know, it was a cool experience. But when we got through the first, I think 2 puzzles or the 2 rooms and then the third room, we, we struggled to figure out the puzzle. And I noticed that because we went through the 1st puzzle and the second puzzle relatively, not want to say easily, but we went through them pretty like pretty well within like 15 or 20 minutes.

33:26 The third puzzle wasn't going so smoothly. So our, you know, prediction error was kind of kicking in and I could tell and I could notice myself. But also other people are just getting really frustrated. And it was almost like blaming the room, blaming the system, blaming the people that made the game that it wasn't, that it was stupid. You know, it was stupid.

33:47 This, this puzzle doesn't make any sense. This is stupid. And I was just thinking about it. And I was like, oh, I was like, this is so much frustration in the room right now. And eventually, you know, you have a little walkie-talkie.

33:59 You can kind of call on the person and say, hey, like, what? Give us some hints and give us some hints. And then they were giving hints. And the hints weren't helpful. And that was building more frustration and building more frustration because they're expecting, you know, some results, They're expecting some change.

34:12 They're expecting to get out of the room. And I'm sure the fact that you're, you know, trapped in this room added to some of the stress level. And then eventually, you know, they came through and the guy came in, turned on the light and explained how the puzzle worked.

34:25 And then there was this, like, moment of relief where everyone was like, oh, oh, OK, I see now. Which was kind of funny. But like, you know, the way that that kind of unfolded, I was thinking about it afterwards and being like, well, if we would have just taken the time to be like, OK, what we're doing isn't working. We need to look at it a different way. We need to find a different strategy. And then maybe we would be able to see a different way to unlock this puzzle.

34:56 And this can be related to work stuff. This can be related to any types of challenges and problems that we face in life, whether it be communication or tasks for, for, for our job. It's like if something's not quite working, it's probably because we haven't, right?

35:10 We haven't found the right strategy to approach it yet. So sometimes taking space away or kind of being like, OK, I need to, I need to get away from what I was trying to do or what I think I need to do and then try something different.

35:25 And then from that you might actually find that relief, that ability to kind of move through it and then find peace on the other side. So I thought that was a pretty interesting example as well. So let's kind of integrate and kind of bring this all home. So here's a couple questions to sit with for yourself. So where in your life is sadness asking you to be with it? Not to fix it, but just to be with it, just to feel something. If that might feel like a loss

36:08 or something that you feel sad about, you don't necessarily have to dive too deep into it now, but just start to leave a little bookmark if something's coming through of where or what in your life might require a bit of that attention.

36:26 And then, you know, bookmark that. Bookmark that for later. You know, you can go sit in meditation and go journal about it, sit with a little bit later, and then let's just kind of shift to frustration. Where is frustration asking for a different strategy or a different pace maybe currently or in the past?

36:56 Remembering that frustration often just requires a different approach to be able to move through it. So see if you can catch yourself with that one when frustration comes through and give yourself grace and compassion to recognize that. Maybe I just need to look at this a different way. And then the last one, anger.

37:23 Where is anger asking me to name it and protect that boundary? Because anger is boundary energy. It's a surge of your sympathetic activation to protect value, to protect time, your body, or some sort of truth. The request is protection and clarity.

37:52 So if you can name that line, that line and act without harm or without aggression, then we might be able to move through and move past that anger. So maybe there is something that feels like almost a combination of not quite frustration, but a little bit stronger than frustration.

38:14 So something that might be angering you or has angered you in the past. So bookmark that one for later as well. So whether you feel these on a regular basis or you don't, either way, if you do feel them a lot, that doesn't mean you're emotional, doesn't mean that you are, you know, unregulated or unbalanced.

38:44 The reality is, is we are all emotional beings and we all have moments of being unbalanced and dysregulated. We're all uniquely and exquisitely informed, and when we allow ourselves to be informed by these energies, these emotions that come through and allows us to find that inner wisdom. So letting sadness soften when it's hard, letting frustration sharpen what is vague and looking at things in a different way.

39:17 Letting anger guard what is sacred, but ultimately allow ourselves to feel, regulate, and respond. That is where we find the strength within these emotional messages. So let's just take a grounding moment, little meditative moment here.

39:40 Plant your feet on the ground. Or you know, take a moment to just stop. If you're driving or something like that, then that might be a difficult thing to do, but just take a moment to just sit for a moment. You can close your eyes if you want, but just start to connect with your own breath. Inhaling through the nose and exhaling through the mouth. Now for sadness.

40:21 The mantra can be I can let it move. I can let it move because sadness wants to move but doesn't want to feel stuck. We want to be able to feel, not be numb for frustration. When you inhale, hold your breath and then exhale for long frustration, the mantra can be I can adjust and then holds and let it go.

41:25 So noticing whenever that frustration comes through, that tension might build like a hold that you can always adjust, you can always make a change, come out at a different way. And then for anger, strong insulation, strong inhalation and even longer exhalation, unclenching the jaw, softening the hands, softening the shoulders.

42:10 The mantra being I protect with clarity. Anger is allowing me to protect with clarity, naming and protecting a boundary. Ultimately, bringing these all together to say that I am safe to feel. I'm ready and steady to choose. I'm safe to feel that I'm ready and steady to choose. To let it move, to allow myself to just or to protect with clarity.

43:16 All right, thank you for going through that process with me today. Thank you for tuning in today. Next week we will TuneIn. I think Byron will be joining us and we'll continue some new fun conversations. Otherwise, if you have any questions, you can reach out to me personally on Instagram seems to be the best way to do that.

43:33 Otherwise, I hope you have a beautiful rest of your day, best of your week, and we'll speak to you soon. Take care for now. Before you go, let me tell you about the Going proyoga.com platform. This is an online learning platform that is suited for anyone who's interested in learning about yoga.

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