Awaken Hope - Tools for Relaxing and Resting

0:00Are you tired of feeling hopeless? Or do you feel as though you carry around an invisible ball and chain? If so, you are in the right place. It's time now for a wicked hope with Candy Campbell. Candy is a therapist and grief counselor that works with women to help them process and heal from emotional events that can keep them feeling stuck. Let's take this journey together. And now, here's your host, Candy Campbell. Welcome back. I am so super grateful that you are here. Today's topic we're going to, I'm going to talk about is it's more of a question and this is more, has more to do with your own personal introspection. But there are some things that the question I'm going to ask you. Now, the question I'm going to ask you is what keeps you up at night? Again, this is, it can be things that, you can control, first of all, is your room too high or too cold,

1:02or noisy and bright. And there are some simple solutions to that, maybe wearing a mask when you go to bed, if it's too bright, or earplugs, some type of earplugs to help you drown out noise, especially if you live near something that's busy, a busy road, a busy freeway, or just have noisy neighbors. Now, you know, you can't control the noise and you can't control the people, but you can control what you do when how you respond. If it's too high, maybe, you know, if you don't want to turn up your air conditioning or maybe you don't have air conditioning, it is that is feasible. Some people do, some people don't, maybe run, get a fan, get a portable fan, then run the fan, you know, cool off your bed, cool yourself off before you're going to sleep. If it is too cold, maybe, you know, the double layer on some blankets, or turn the AC off a little,

2:04so it's not so cold. For women that are going to menopause, I have been told that you keep your room cool, very cool, it helps mitigate hot flashes. Here in Hawaii, we, I mean, keeping the room cool is relative. I mean, it's cool for us, but for some people that are on the mainland, you know, 76 degrees is hot. But for here, it is cool. And I wouldn't want it to go too much lower because back and really, really increase our utility bill. And I have to be cognizant of that. And you know, I don't want to be running a high utility bill because I'm having hot flashes. But you get a cooling blanket. I did go get a cooling blanket. So if I start getting warm, I can go up this cooling blanket and it keeps me cooler. Run a fan. If you have a fan in your bedroom, turn up the fan.

3:05That won't increase too much. You increase your utilities too much. Run the fan at a higher level and tell your body cools down. There are different things that you can do. So that's one thing that could be keeping you up a night. I know for me, the other thing that can keep you up at night is you have to go the bathroom. Okay. Now, you can't control your bladder. However, you can mitigate the amount of fluids you're drinking right before bed. Maybe cut off what you're drinking an hour before you go to bed. So you have a chance to go to the bathroom before you hop into bed. If you're drinking a lot of water, a lot of fluids, yes, your water will fill up and sometime in the middle of the night, you'll have to get up to go the bathroom. Which disrupts your sleep? More often than not, most people tend to go back to sleep with no problems. But for some,

4:05once you get up, your mind starts. And if your mind starts, I would say, take a few breaths, get into three, I would say five, five breaths, meaning you breathe in, you hold it for a count of four, and you breathe out slowly. Like you're blowing out through a straw, just exhale slowly. So you're breathing in peace, you're blowing out all the stress or anything that's kind of show up when you're trying to go back to sleep. Do that five times, bring yourself back into the moment, relax your body. This will relax your body, you know, being in the moment, letting go of the past, and not worrying about what's coming, because you can't change the past, and the future is yet to be determined. So if you are waking up to your, you know, you have to go to the bathroom, that's one thing, just, you know, limit your intake of fluids about an hour before you're in time to go to bed.

5:06Yeah, the other thing, you know, that can play into living anxiety. Oftentimes, when we wake up, our head goes straight into the anxious world, that it goes, has been living in. And when our anxiety levels rise, we, it can stop us, and inhibit us from having a good restful mind sleep. So if you wake up, and your mind's going a million miles a minute, I would say, do some deep believing, breathe, breathe, five, five to seven times, just inhale, hold it, exhale, slow, blow everything out. Do that five, seven times. And then, you're in the present moment, you know what? Anxiety is usually trying to change something, you know, or it's worrying about something that hasn't come to you. But if you're in the present moment, you're anxiety levels, you can cease and slow down to the point that you can go back to sleep.

6:06But if you're, you know, you're waking up, you're anxious, do some tapping, you know, do the breathing and do the tapping. Tapping works wonders. It will help calm, nervous stuff. It's you out of that fight, fight, freezer fun. When we wake up, and our mind's going a million miles a minute, our thoughts are thinking of something that we don't have, but it's not serving. We're worried about something. And those thoughts are sending messages to the body that's saying, danger. You know, there's a, a lion coming at you, and there's a big, big animal. But the truth is, it's not. It's just in our thoughts. And our thoughts go, believe me, I used to wake up in the middle of the night, and I would be anxious. I mean, I'd be, my mind would go into the, to the worry of, oh my gosh, what about today? Or what's going to happen in the next few hours when I wake up? You still are, you're tapping, you're breathing, you're still anxious,

7:06then I would say, at that point, maybe get up. And, you know, I don't recommend that you get up. But if you sit there and just mull over all those thoughts, those thoughts will tickle, they'll give you something you don't intend to have. So get up and do something else, you know, maybe try generally, you know, guess it's early in the morning, you may not want to turn on. But sometimes I go down, and I, you know, when I wake up, and usually it's like, if I wake up, it's because it's struggling to, my nose is all stuck. So, my sinuses are stuck, so I'm getting up, and I go downstairs, and make some, make my tea, and make my coffee, I drink my water, and then I do some meditation, and I meditate, and I do tapping. Tapping is a non-negotiable for me. I do tapping every morning, and I do a small meditation to kind of release anything that's not serving me, and that can be any emotion,

8:06anger, frustration, control, impatience, sadness, hurt, you can release all those emotions that are bubbling around in the middle of your head. I am lying. So, I'm going to take a short break, I'll be right back, and we'll continue this conversation. If your stomach sounds like a haunted house, and your bathroom trips require a prayer, we need to talk. You, my friend, might be digestively doomed. Floated like a parade balloon, constipated and clenching your belly like a toddler who's lost their mom at Walmart, or are you sprinting to the bathroom so often that your toilet seat has started a long-distance relationship with your butt. Good news. You don't have to suffer in silent, smelly agony. Ignoring digestive problems doesn't just stink. Literally. It makes you sluggish, cranky, and desperate for stretchy pants. But to be serious for a second, it could lead to major issues, even disease. A happy gut means a healthy body that generates more energy, has higher metabolism,

9:07better focus, and the confidence to wear real jeans again. Ready to go from bathroom hostage to digestive freedom? Download crappy to happy guts. Four simple ways to supercharge your digestion at happyguts.info. Now, your gut is calling. And no, it is not a butt diet. Go to happyguts.info. Now, welcome back. And before the break, I was talking about, who is, you know, I asked the question, what is keeping up with him? And there are some physical things that can keep you up at night. The room being too hot, too cold, too busy, too noisy, too bright. I sleep, and we're just going to briefly go over all of these. I sleep with block out curtains. And the reason I have block out curtains in my room is, I have migraines. And when I get a migraine, I need dark. I need my room dark. And there is, you know, if I see light, it just amplifies my headache.

10:07So, block out curtains can help you. If it's too, a fan, if it's too hot, or turning your AC down. If you live in a state where running your AC isn't going to, you know, increase your bill exponentially, then turn your AC down. For women that have block closhes, that's a good thing. You know, turning your... I've talked to people that keep their room at 62 degrees. And here in Hawaii at 62 degrees, that would be Bridget. But, again, I keep mine at, you know, at 76. And that's cool. And if I get too hot, I turn up a fan. I have my ceiling fans, and I'll turn up the fan. And I also have a cooling blanket, but I do. But there's different things you can do. If it is too cold, double-ups on some blankets, have extra blankets on your bed, but you can wrap yourself in. I mean, warm up. You can have to go to the bathroom because maybe you drank too much, too many fluids,

11:07or too much water right before bed. I would say, cut yourself off at about an hour before your bed. Give yourself time to empty your bladder. So that your bladder doesn't have to, you know, it doesn't wake you up to go to the bathroom. Now, if you're, if you can't, you can't. There are different things you can do to try to go back to sleep. Anxiety. Anxiety is the biggest thing. People wake up anxious, and their thoughts are going a million miles a minute, and you're like, oh, my goodness. What? You're in the wettich? Or what about that? What ifs are things the borrowing energy from events that haven't happened? I don't know. What about that? Or should I put a water? Is trying to change something that you can't change? My question to you is, you can come into the moment, into the present moment, meaning you take some deep breaths, and I talked about this before the break. Take some deep breaths. This is just a reiteration by the seven times. You breathe in, you hold it for a count of four,

12:08and you breathe out, like you're blowing through a straw. And you just breathe out everything, and you breathe out five or seven times, and then you bring you into the present moment, and the present moment is all you have. That's all you can expect. You can't change the past, and what you do now will give you your future to think about it. If you're anxious and worried about what's going to happen, what is this? What about that? Really stuck in things about what are you going to, as a moment instead of that? So, the other thing you may have, and some people do, sleep after me. If you have sleep after me, you're snoring a lot at night, and you may want to go see your doctor, that may be impacting your sleep, because if you're doing a lot of snoring at night, that some snoring is okay, but a lot of snoring at night, there may be a physical problem. And so, you'll see your doctor, and have a conversation with them

13:09that can help you. There are tools and techniques and things that they offer these days that can help you. But the other thing that I would say, if you're getting the weight that you have for the moment of the night, I would encourage you, and don't shoot the messenger, but this is really something that I have had to pay attention to. They might own like all technology, electronics, and hour before you're going to go to bed. And the reason I say that, is because if you are looking, you're squirreling, and you're looking at reading emails, and you're reading stuff that you can't control, or something, you get an email that's been, it's got some, you know, there's some message that's going to get you all browned up, and upset that is going to affect you, going to sleep. There's a reason why I say that, because it gives your mind time to come down off of the high

14:11that it gets squirreling, looking at social media, reading emails, whatever it is. I would encourage you, and this is something I do at night, and an hour before I go to bed, extra often, I put, I plug in my phone to charge it, to put it on, do not disturb. I do some meditation at night. I do my journaling, my gratitude journaling, to, you know, express what I'm thankful for. I mean, I am gratitude, I am gratitude journaling all day long, you know, when I am grateful for things all day long, but sometimes, you know, oftentimes, I'll write it out, and say, I'm grateful that I had, you know, whatever happened that day. I'm grateful for that, and grateful for my family. And I change it up, and I make it different each and every evening, and each and every day. When you focus on what you're thankful for, it comes to me. It really does.

15:11When we express gratitude for the things that we have, and the things that we can give it, even if it doesn't feel like something we should be thankful for, even the experiences that come into our lives that we're going, why in the heck would I feel thankful for that? Okay, turn it around. Look at it through the lens of, I am grateful for this challenge, because it is helping me see what I need to release in me, or what I can do to grow, and become a better version of myself. Just flip the lens of how you see the problem. You can say, if it's a problem, and it is persistent, you know, you can say, I'm grateful that I have the resilience, and the strength to keep on going, despite all that's showing up in my life. It's just about choosing to see a problem through a different lens. Every, and it doesn't mean that you're going to be, you don't want to be perfect at that.

16:12Perfectionist is overrated, and again, this is coming from someone that, perfection was explained to me as a child, and then I grew into a perfectionist adult. No, that doesn't work. It's overrated. It's not healthy, and you know, it's an illusion. Nothing in this world is perfect, it's really easy. You do the very best that you can. You strive to do the very best that you have the ability to do, and that has to be... If you are striving to do something, but you're requiring you to think outside of that. You think in the box of perfection, it can... It can keep you up that low. You know, a perfectionist... Like I said, if you listen to me, you know, I got reminded from my son, my younger son, who said, Mommy, we don't live in a magazine.

17:13That was an eye-opener. Perfectionism was... Everything had to be just so. But the truth is, when we are... We're more a perfectionist, we're trying to control something. We can't control the internal parts of us, so we can control the extreme parts. We control what people see, and what people perceive, or what we do. But that's stressful. It's super stressful. There are so many different things that can impact keeping you up at night, but they don't have to. If you're scrolling through social media at night time, right before you go to bed, it just adds you to it. It has... It gives you a dopamine hit, but that dopamine hit is not the right dopamine hit. You get... You know, you get you a different type of dopamine, and that's not the one you want, right before you go to bed. When you're looking at social media, and you're seeing someone's like,

18:13like, okay, realize that what you're seeing is what they want you to see. It is one small aspect of their life. You're not seeing the other parts of their life. You're seeing what they choose to show you. So it may or may not be what is true. You know, cut off the social media. Journal, talk, I do gratitude. Again, I do gratitude. I'm grateful, and seeing people in different ways. To see things through a different lens. And seeing how things can show up for you. And such a better way. Even if it is a persistent problem. We don't have to see things through the lens of I've got this nagging problem that won't go away. And why is this happening to me? All right. I'm going to take a short break. We'll be right back. Imagine crossing two oceans and discovering not just a destination, but a home. That's what I found at Ilta Sorro. A family run farm to table retreat. At the crossroads of Tuscany,

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20:13That's I-L-T-E-S-O-R-O, underscore Italy. Come home to Ilta Sorro. Welcome back. Again, I've been talking about, I asked the questions, what keeps you at home. And giving a few different strategies that you can do that can help you. Some are some things that keep you at home. But there are strategies you can do. And we've got to go to the bathroom. Maybe, we'll make a water. If you have sleep after, consult with your physician. Anxiety. You have to look at it. You have to do an introspection. Really consider what are your thoughts. What do you think you are? Touch yourself off your social media. You'll email. Don't go reading it. You know, at night, right before you got it. I used to do that. I did that one point and I remember one time opening an email, oh my goodness, it just upset me and it got me all agitated. I was like,

21:15when? Because of this email I received. And finally I said, you know, this is not healthy. What the hell are you doing, Candie? I made a decision. I wasn't going to be the email after certain hour. And I don't read emails at seven o'clock as my cut off because that's when I online. And sometimes I choose to be told I'm tired and I'm falling asleep. So I may not even read email after six, you know. Sometimes I do, sometimes I don't. It just depends on what it is. And I'll respond to something, but I don't do it right before I go to the phone. I take a break from it and I look at it and I'm like, nope, if it's something that is needs to be done tomorrow, they can wait tilting. There is nothing, absolutely nothing in our life that less is an emergency. It's an emergency with family or friends or you know, your, your kids or your spouse or your significant other than, yeah, okay, respond. Don't ignore that. But if it's

22:17something that's related to birth or something, someone else finds this is emergency, it is not. So we finally need to respond immediately. It can wait until the next one. But if you cut yourself off from technology, give your mind time to relax, not be hit with those dopamine hits that are not going to help you. They're going to get you, you know, yeah, we all want those dopamine hits, but social media dopamine hits are not ones that you can do the best. The other thing is you can, I like to tap, like I said, I tap the morning, I tap it down. And I do just short little two minute taps, nothing long, just enough to kind of relax my nervous system on my body down. You know, I do my gratitude practice and then I relax. And sometimes I'll even have, you know, I will drink some chamomile tea. Again, it's not an hour before I'm going to bed, but I'll drink chamomile tea, rind and bark. chamomile tea works really well. And it's really soothing and

23:21relaxed, but you be you, and you choose what you need to do. But these are just, again, these are just recommendations and suggestions, things that I choose to implement in my life that have helped me. Now I am not perfect, okay? I, some days I, all shorts, some days I open something I should, you know, I'm like, oh, bugger, that was so not what you should have done. And then I'll close it. And I'm like, no, we're not going now. We'll respond to that in the morning. But, um, if you fall short, you'll fall off the wagon. It's okay. Leave some backup and go, uh, that wasn't something I should have done. However, I did it. Make a pact to my will be a better day. Don't beat yourself like, you know, if you, you open something or you drink something late at night, you can control that, you know, if you do, if you're going out to dinner and maybe you're having dinner with friends and you're having a late night dinner, I mean, I try not to eat after seven, but I can't always control that when I'm with friends or we're traveling or we're doing something, we eat late,

24:23I eat a lighter meal, but it may be after seven. But that is for me, you have to find out what works for you. If it is something that's causing anxiety, journal out, right? During the day, right out, you know, take your pen, paper, pencil, paper, whatever, and write out what you can ask, question, what is it that I'm anxious about? What is it this week and the night? And just let it flow. Your body and your mind know exactly what's keeping you up at night. So let that flow. You can look at it, you don't have to look at it right away, come back and look at it later and go, okay, and see what you need and the rest of it, burn it, tear it up, doesn't matter, make a choice. It implements many choices and strategies that work for you, find what works for you. Again, what I talk about are things that I do. Now in my, and again, perfection is illusion, it's illusion.

25:24I'm not perfect at it. Some days I forget. Some days I eat late. Some days I drink tea to lighten the evening. It's, it's okay. It truly is okay. If you are a work in progress, and that's the thing I say is I'm a work in progress. Some days I'm going to fall children. It's not about being perfect about it. It's about working. The more you do it and the more you practice these tools and strategies, the more you will, they will become a part of who you are. And that's what we strive to do is implement tools and strategies that help us, become better versions of ourselves. You know, replace those 95% of our thoughts that are subconscious that the ego's running with, that are running us on autopilot. If, you know, looking at those, being aware of those thoughts, being aware of what's what we do on a think about it. What do you do on automatic? I know. I mean, I've become more aware of some of the, the, the habits and the beliefs that I have

26:29that are kind of running on autopilot. And I'm like, oh, oh, here we go. And, you know, I kind of junk about it with my family. I'm like, well, hearing there's that autopilot program. I recognize it. Now, some days are better. Some days not so good. If you wake up and you're having an off day, your autopilot is going to be, if you didn't sleep well, your autopilot is going to be stronger. But you just recognize it. You just, you acknowledge and you're more aware of, oh, that's an autopilot. Or that's an autopilot habit. And then you make a decision, a choice to, next day or that day or whenever work on trying, work on replacing that, work on recognizing it. And being aware, you've heard me say this. This is about awareness. It's not about perfection. Progress. Progress, not perfection. Find yourself about it. If you find yourself feeding yourself

27:33out because you, you, you drank liquid before you went to bed, you opened an email or told on social media, it's progress, not perfection. We all do that. And we have patterns built into us. And those patterns, when you start to change them, they don't go away like, oh, we just thought you make a choice. Oh, today I'm not going to scroll through social media. Well, you know what? I can promise you, you're going to want to. You're going to show a straight to what is not it. There are tools that you can do. You can turn off your phone. There are, you could put it on doing a disturb, you know, and you can notify the people that the, if they need to get a hold of you, that there are ways to get a hold of you. You know, there's different things you can do. You make choices. We all make choices. And the choice has to be, what's going to serve you? What's going to help you change your life? You're not up at night dressing, worrying, anxious, and your mind's running a million miles a minute. It's up to you. I mean, if it's anxiety,

28:38you know, that is thoughts. Those are your thoughts. If it's something that is help related, maybe consider seeing a doctor. You know, you're snoring a lot. That may be something you have to, I mean, I joke. I don't snore. I do. I snore. I'm not always snoring. But my, I have family members that snore a lot. And, you know, I'm nudging going, roll over, roll over, and even my dog's course. Sometimes I have been told we're in unison. Again, what is it that's keeping up at night? What can you do to change those habits, change those beliefs and focus on, you know, slow, progressing to become the better version of you? We often, when we're little, we pick up habits and beliefs. And the majority of them aren't even ours or someone else's. But we allow them to become ours by adopting them. And you just have to look at it. It's like, is this belief mine? If it's not, then make a choice to work on releasing it and letting it go. And recognizing

29:45that some beliefs are not going to serve you well, they're going to cause you more stress and anxiety, then they will, if you just choose to say, thank you, but no, thank you. I am laying you down. All right, I'm going to take a break. I'll be right back. Are you a man or woman suffering from ED or sexual dysfunction? If so, you're not alone. Did you know that there are nearly 50 million men and almost as many women affected by it? And many of you are suffering in silence, or maybe treating the symptoms instead of a long-term cure. That's where RegenMax comes in, powered by sexual wellness centers of America. RegenMax addresses the underlying causes with each individual patient using unique, non-surgical comprehensive therapies. In fact, RegenMax is the only patented cure for ED. So if you're tired of the temporary band-aids, a little blue pills, pellets, or potions, contact RegenMax today with their team of leading MDs and PhDs in cities across America, there's probably a clinic in a city near you. RegenMax is all

30:48about improving sexual wellness in both male and female adults of all ages. Go to RegenMax.com today, RegenMax.com. Welcome back. Again, I've been talking about things that, you know, what keeps you up at night. And what you can do, giving you some strategies that you can do to change some of the things that keep you up at night. If it's social media, if it's technology, cut it off an hour before. Ideally, cut it off an hour before you go to bed. You know, let your mind and mind maybe read a book. Maybe sit, and I know a lot of you like to read on tendles, but actually maybe pick up a actual physical book and start reading a book. There's something I like, I like books. I have books next to my bed that I can read. Sometimes I just need to just unwind and let my body relax. So many of us are so wound up for too many hours throughout the day. I mean, the other day I was having a, I was getting a massage, and my friend

31:50who gives me, you know, as my massage therapist, she was like, relax. Breathe. You know, I was like, she's like, lower your body, relax. And I'm like, you know, it was a subconscious thing to tense up. And she's like, no, because the more I was tensing out, the more pain I was feeling. And I was in some discomfort. The more I would breathe through it and relax, the less the pain, you know, the quicker the pain would lessen. And finally, you know, she was swarging my, my arms and I was like, I could feel it getting lighter. But she kept saying, she kept saying, relax, relax your arm. I was like, you know, think about things that you can do. Maybe do some, quite yoga, some meditation, some gratitude journaling, reading a book. Again, listening to, I like classical music. I like to listen to classical music. I used to really listen to it when

32:52I was working on my doctorate. And I, I would put in my earbuds and just listen to classical music and be able to type my papers or type my assignments or whatever it was. And I still like listening to classical music. It's relaxing. There's no works. And it's all violins and pianos and piano concertos and stuff like that. You find something that relaxes you. But I encourage you to relax. If you're constantly in the state of stress, you're impacting one, how you show up, but two, what happens within your body? Our bodies are not meant to be stressed all the time. What do you need to do? What do you need to do for you? Again, this is introspection. This is looking at something and saying, Oh, I could use this tour. I could meditate or I could journal or whatever it is. I could tap and you could do a multitude of different ones. Get to the point where you are

33:56able to, that back, relax your body, relax your mind. Because when your mind is relaxed, your body will relax too. If your mind is going a million miles a minute, you are amping up your body. And oftentimes we don't even realize we're doing it. We just do it. Again, it's we're on auto pilot. My encouragement to you is really stop and evaluate what is keeping you up at night. What is it that you can do or choose to do that can help you relax, release stress, release emotions that don't serve you? Step back from the need to be on social media, on our emails, on whatever, even game playing. I know, you know, I know people that play games on their phones and that's still amps you up. That still is working on your giving you a dopamine hit, not the dopamine you want.

34:58So maybe play a family game. You know, you can do family games, card games. I love to play sequence. I don't know if you're familiar with sequence, but that's a game we play. We also play it's a card game called Trips and Straits. And you know, those are fun too. There's different things. You can play dominoes. You can play, yeah, so you can play monopoly. But do something that's going to engage different parts of your brain and different and relax. Life is not, so it's not meant to be so stressful that we, it affects us all the time, you know, that we're, we're always amped up and we're always agitated and we're always just kind of nervous Nellies. Trust me, I know, I used to be a nervous Nellie far too long and I am by far much more relaxed. No, I have my moments and I have my days and, you know, I am looking at life and when things start getting

36:02agitated, I have to have a conversation with myself. I'm like, okay, Candy, what is it that you are thinking about? What is it that you're trying to control? Usually when I ask that, I get the answer and I'm like, oh man, but I recognize it. And I'm like, well, tomorrow's a better day, you know, release that control. We cannot control. The only thing we can control is us. Our thoughts, our responses, take some, you know, look at, take some 100% responsibly for your actions, your life, what you do. The rest of it let go. As they say in Frozen, let it go, release it, you know, it's okay. It really is okay. Life is too short. You know, everyone I say that. Life is far too short to be wound up 24, 7, 365 days a year. You don't want that. You will miss out on some very pivotal, important things occurring in your life. I'm not saying you are, but if you're constantly focused

37:02and constantly agitated and constantly worried about this, this and us, your focus isn't where it needs to be. It's on something that probably you cannot control. The thing about it, that is something I have been carrying a lot of messages on is surrender. And so I'm like, okay, I hear you, I keep hearing the same message. So I recognize that that's something I need to recognize from me, surrender, let it go. I can't control outcomes. All I can do is do my best, just like you. You do your best. You show up. You be your best. Begin your days in the morning when you wake up, whether it's early or you sleep in whatever. I'm an early riser. I'm usually up between 430 and 5, but I wake up, but then I go to bed early too. I mean, there, you know, one night I think I was asleep by 7. It was so tired. It was the night of the massage. I took a nice hot shower and I went, you don't have to get up at 430 to 5 in the morning. If you do, that's great. I like that quality, quiet time.

38:08I take that time before my feet hit the bed and I put my hands on my heart and I'm like, today is going to be an incredible day. We sat that intention before I even get out of bed. I do a cup, I do my gratitude. I do a couple things. I put my hand on my heart and I say three things I'm grateful for. I do, you know, an affirmation that today is going to be, I'm going to be guided. It's going to be a blessed day. Things, you know, things are unfolding for me. Maricles are coming. Whatever you need to say, but that's my morning routine. And then I get up, I drink some water, I have my coffee, I do my meditation and tapping. And then, you know, I take my dog for a walk before I begin my day. So you find you, you do you, you find a routine that works for you. And I encourage you to be as consistent as possible. At least work on doing the routine a minimum of 21 days. 21 days is going to make that routine more part of your routine.

39:13And the more part of your routine it becomes, the more it will impact you. And you will show up differently. You do what's going to work for you. But the thing I want you to take away is be consistent. Consistency is key. You can't just do it one day and have an impact. Yeah, it'll feel good for that one day. Then it may not, you know, it depends on what you're trying to change. But you have to, if you're trying to change a habit or a belief and a habit and a belief is just something you've practiced, I'm in time again. If you're trying to change that, then do it consistently. Make that a non-negotiable for your routine. For me, I told you, before my hit, my feet hit the floor. My hand is on my heart. And I'm in my head saying thank you for today. Thank you that my bed was comfortable and it helped me sleep. Or, you know, that I have breath in my body. Because if you're waking up, your mission still is not that. And even if you're having

40:18challenges, again, I encourage you just to flip that lens. You can say, you know, the challenges may be powerful, you know, just feeling like they're overtaking you. But you can say, you know, I'm grateful that I still have the strength and the resiliency to keep on going, to spite my challenges. With the lens, look at that problem and that challenge through a different lens. Don't let the problem take suck the life out of you. That's a choice. We make a choice if we're going to allow a problem to take us down. And you may have moments where you get taken down. Don't get me wrong. I've had moments where I was crying out going, I don't know what to do anymore. I'm so frustrated. And you're going to have days like that. Life is going to hand you things that you're not prepared for. It's going to hand you stuff time and time again. And you're like, what the heck? God universe? What the heck? Allow yourself to feel it. You're not a machine. You're a human being. You have emotions. Keep on going. Keep pulling yourself up by your big boy pants,

41:22your big girl pants, and keep on going. Don't let the setbacks. Don't let the challenges you're facing. De-rail you. You may not know the next step, but just keep on taking one at a time, one step. You may be doing, you may feel like you're doing these steps in the dark. And some days you are, there's days when I'm like, you know, I going through what I call the dark night of the soul. And I'm like, I don't know what's going to happen next. Usually it's because I'm trying to control something. And when I release and I surrender, I'm like, okay, I don't know how to do this. I don't know even know what the next step is, but I am going to do this taking a leap of faith. And I'm going to keep on walking. And you listen to your intuition. You listen to what feels right to your spirit. Not what someone else is telling you, but what feels right to you, tune into your spirit, into your soul, into your heart. And go, what is it that I need to do?

42:25And wait for those answers. You will get it. I promise you that. And I, you know, I was listening something on YouTube and I had been crying out and just going, I don't know how to navigate this. I was having a situation. I didn't know how to navigate. And it was just like, it felt like it was just dragging on my, what the heck universe, what the heck God, what is this? And I was listening to you a YouTube and I heard the answer to my question. And I started crying. I was like, oh my gosh. I'm like, thank you. Thank you for the answer. Even though it came through a source, I was like, hmm, okay. And you know, you just, you do that. And you, you, you, you ask the right questions, you'll get the right answers. Just keep on going. Not perfection. And the more you do certain tools and strategies, the healthier your sleep will be and the better off you will be. You can

43:26make progress to becoming the best version of you. Only you can say, only you know. Well, God in universe now, but only you know what's right for you. What is keeping you up at night? What are you doing? What can you do or change? They can help you sleep better at night. What can you do or change? They can help mitigate your anxiety level. What can you do or change? They can relax your body, relax your mind and help you come down several rungs. Level of stress and anxiety that runs rampant through our bodies. The more we relax, the quicker things go. The more we were surrender and relax, the less the, you know, the quicker the pain goes away, just like my massage. The more I relax to my arm, the quicker the pain went away. And I could feel it. I could feel it dissipating. You know, my friend was like, you feel it and I'm like, uh huh. But she kept saying she kept having to tell me, relax. And when I would do that,

44:29and it wasn't just, you know, it wasn't just simple breathing. It was deep, deep breathing, breathing in through my nose, holding it for four, blowing out through like I was blowing out through a straw. Keep doing that consistently. And you will show up differently. Your life will show up differently. And you will be able to sleep more soundly. We have become very much creatures of habit. We do things on autopilot. We do things because that's the way we've done them. I challenge you. Make it change and what you do. Don't go, don't do things because it's on, you're on autopilot. Do it because you want to become a better version of you. Now, if you need help, you need, you need some extra support. Reach out to me. Send me a message. I am more than happy to help you. I will give you additional tools and strategies. We'll hold space for you. And if necessary, hold your hand. But I know beyond a shadow of a doubt, if you do these things,

45:32and you stay consistent, your life will change. Now, it does not mean that life is going to be a, you know, a piece of cake. That's not what life is. But you will be able to navigate a heck of a lot better when life throws you with a curveball and goes, here we are. Feel it. You can get through it and you can keep on navigating forward. It may be eity-beauty steps, but you're moving forward, you know? And that's what's important. It's not about the big giant leaps. It's about those one step after the other that's going to catch you from point A to point Z. Again, it's like the elephant in the room and your mouse and the elephant's not going anywhere. It's dead. Sorry, terrible picture. But how do you get from point A to point Z? One bite at a time. One step at a time and keep on going and keep on, keep on being determined that no matter what, no matter what life is thrown at you, you're going to just keep on walking forward. One step at a time because you can

46:35do it and you will feel a thousand times better by changing your habits and beliefs that don't serve you and becoming who you're meant to be in this world. We're all meant to be stronger versions of ourselves. So make that choice. What keeps you up at night? What are you going to do that's going to change? What keeps you up at night? All right, ladies and gentlemen, thank you so much for tuning in and joining me. I am encouraged you to evaluate what keeps you up at night. What can you do differently to change your beliefs and habits that can help you relax, relax your mind, relax your body and become the best version of you. Talk with you soon. This resonates, share it because you never know the person you share it with just might need to hear. Thanks for listening to Awakened Hope with Candy Campbell. If you find yourself struggling, just know there is help. Please take the first step in contact Candy. To learn more,

47:36go to CandyCample.net. If you like our show, please tell your friends and family to listen. Join us again next time for Awakened Hope with Candy Campbell.