Dr. Nicole LePera

smelling the aroma of the soap, right? Feeling the warm water or the suds on my hands, not in my head, distracted, arguing with why I'm even doing this, just being present to the action that I'm taking can be a meditative moment.

smelling the aroma of the soap, right? Feeling the warm water or the suds on my hands, not in my head, distracted, arguing with why I'm even doing this, just being present to the action that I'm taking can be a meditative moment.

Well, the beautiful point is that's how we are present in our relationships and truly attuned, not thinking about what we want to say in response to someone else, right? Not overwhelmed with what's happening in our body, able to be grounded in my body.

Well, the beautiful point is that's how we are present in our relationships and truly attuned, not thinking about what we want to say in response to someone else, right? Not overwhelmed with what's happening in our body, able to be grounded in my body.

to be hearing what you're saying of course to be feeling the you know generative energy of us being present maybe even feeling in response to what i'm hearing you say but i'm not consumed by my side of the conversation whether it's in thought or in emotional reaction and that goes back to that childhood need of emotional attunement

to be hearing what you're saying of course to be feeling the you know generative energy of us being present maybe even feeling in response to what i'm hearing you say but i'm not consumed by my side of the conversation whether it's in thought or in emotional reaction and that goes back to that childhood need of emotional attunement

And the need that very few of us have had met because we didn't have that grounded caregiver able to be truly present and curious about us. So when we develop this ability, our relationships greatly shift. We feel more attuned, in sync, emotionally connected.

And the need that very few of us have had met because we didn't have that grounded caregiver able to be truly present and curious about us. So when we develop this ability, our relationships greatly shift. We feel more attuned, in sync, emotionally connected.

The thing I've been searching for my entire life, we feel that when we're in this grounded state of awareness or consciousness with someone else.

The thing I've been searching for my entire life, we feel that when we're in this grounded state of awareness or consciousness with someone else.

Two part. We'll work on both layers, if you will, mind and body. When we notice, back to that first step to create change, when you notice the thought spiral, the negative, the critical, the shaming, whatever your version of that spiral is. becoming present, right? Oh, what's going on in my mind? Oh my gosh, I'm down the rabbit hole of criticism, of shame, of negativity.

Two part. We'll work on both layers, if you will, mind and body. When we notice, back to that first step to create change, when you notice the thought spiral, the negative, the critical, the shaming, whatever your version of that spiral is. becoming present, right? Oh, what's going on in my mind? Oh my gosh, I'm down the rabbit hole of criticism, of shame, of negativity.

Whatever it's about, without judgment, that step of awareness is going to allow you now to unhook your attention from it. Just knowing that you do that isn't going to stop that neural habit. We've practiced those thought spirals by simply repeating them, by allowing ourselves to go down that spiral, some of us for the entirety of our lives.

Whatever it's about, without judgment, that step of awareness is going to allow you now to unhook your attention from it. Just knowing that you do that isn't going to stop that neural habit. We've practiced those thought spirals by simply repeating them, by allowing ourselves to go down that spiral, some of us for the entirety of our lives.

So this is another area, I think, where we shame ourselves. Like, oh, I have negative thought spirals, so now they should stop. I've become aware of them, so now they should go away. And that's not possible.

So this is another area, I think, where we shame ourselves. Like, oh, I have negative thought spirals, so now they should stop. I've become aware of them, so now they should go away. And that's not possible.

like the mental rehearsal of repeating it we have all of these neuron pathways that will create that spiral again and again and again and again the empowerment of removing the focus of attention is where we regain control okay that's started i'm down the rabbit hole of whatever it is now i can unhook my attention and put it in all of those other beautiful places that we just talked about because those thoughts spiral especially negative ones especially stressful ones especially shameful ones

like the mental rehearsal of repeating it we have all of these neuron pathways that will create that spiral again and again and again and again the empowerment of removing the focus of attention is where we regain control okay that's started i'm down the rabbit hole of whatever it is now i can unhook my attention and put it in all of those other beautiful places that we just talked about because those thoughts spiral especially negative ones especially stressful ones especially shameful ones

obsessive ones, they often originate with the stress we're holding in our body. So that bottom layer, noticing if the place you're dropping your attention to and hooking it from your thoughts, notice how your muscles feel. Notice how your breathing is or your heart rate. chances are you will notice the elevation and stress, the tension, the quickened breath, the quickened heart rate.

obsessive ones, they often originate with the stress we're holding in our body. So that bottom layer, noticing if the place you're dropping your attention to and hooking it from your thoughts, notice how your muscles feel. Notice how your breathing is or your heart rate. chances are you will notice the elevation and stress, the tension, the quickened breath, the quickened heart rate.