Speaker 0 00:00:00 Welcome to the more happiness, less suffering podcast. I'm Casey Howe, senior meditation and Dharma teacher for insight.
Speaker 1 00:00:07 And I'm Dr. Monisha Basa psychiatrist in our little podcasting studio in orange County, California. We bring wisdom from the couch and the cushion to your real life questions and struggles. So grab a cup of tea and join us. We're so glad you're here.
Speaker 1 00:00:27 Welcome to the more happiness, less suffering podcast as always. We are so grateful to have you here with us and that you spend your time with us. Uh, today we are so excited to have a very special guest with us. Um, this is Mika Shaw, who we have here with us today. And, um, she is a mindfulness facilitator, especially for athletes, a meditation teacher, um, and also a pro athlete. And so we are really excited to, to learn more about her journey, um, today. So I'm going to hand it over to Casey. Who's going to tell us a little bit more about how he and Mika got to know one another and, um, a little bit more about Mika's background.
Speaker 0 00:01:14 Yeah. So happy to have you here. Thank you. Thank you for having me. Yeah, for sure. Um, yeah, so Mika and I met a couple of years ago, she went through, um, a teacher training a year long mindfulness meditation, a teacher training program that I was doing. And yeah, it was just wonderful to hear her story about being, um, uh, a former pro swimmer and what she was doing with the mental game and how she was bringing mindfulness and meditation to, um, her expertise in sports and just growing in resilience and, and all of that. So, yeah, I just love her energy and what she brings to this space. So really happy to have her on today and learn more about yeah. How she's applying all her tools to helping herself and her clients out. So thank you again.
Speaker 2 00:02:05 Yeah. Thanks so much for having me.
Speaker 1 00:02:07 So Mika, we always like to start with understanding people's background and their journeys in terms of how they got to where they are today. Actually, before we started recording, we were talking a little bit about how you lived in Alaska for a long period of time. So, um, we would love to hear just kind of your path, a little bit about your upbringing, your childhood, and maybe your journey to becoming an athlete as well as to mindfulness.
Speaker 2 00:02:35 Yeah, well, um, I did, I grew up a little all over the place, so my mom's from South Africa. My dad is from my oming and I grew up in, I was born in Washington state. Um, but I lived in Washington, England, South Africa and Alaska growing up. So we kind of moved around a lot. Um, but I always swam. That was kinda my sport that I stuck with. And I think I'm just innately kind of a stubborn person. So my parents put me in swimming and I just kind of stuck with it and didn't try that many other things. Um, and that's what led me to move to California. So I graduated from high school in Alaska and moved to California, went to a community college in Huntington beach called golden West. Um, and then I transferred to Berkeley and Berkeley was really when I started, um, I became aware more of the mental side of sports, but I didn't really know what to do about it.
Speaker 2 00:03:32 Um, I didn't really know how to ask for help, but it was the first time in my athletic experience that I felt really out of my league. So I've had felt like I just didn't belong. I wasn't good enough to be there. Um, I was really nervous. I didn't really know how to deal with my nerves, um, in a productive way. So they sort of controlled, um, a lot of my athletic experience and I ended, I had a successful collegiate career, but I wasn't a national league ranked athlete. Um, I didn't really have a reason to keep swimming after I graduated besides the fact that I just loved being an athlete and I love swimming. So I, after college, I was retired from the sport and try to move on and figure out what I was going to do with my life, which I didn't really have a direction.
Speaker 2 00:04:24 And didn't have, I had no idea where I would go. Um, and ultimately a couple of years after I graduated open water, swimming became an Olympic event for the first time in 2008. And just by chance, I told my dad about it and he was like, you should do it. And I'll support you. I had no experience in open water swimming. I wasn't a distance swimmer. So I really, I didn't even know what I was getting myself into, but I went for it. And that was sort of a defining moment for me as far as we're starting to work on the mental side. So I started working with a sports psychologist and I really tried to understand, um, the mental side and how I could use mental skills to help me improve my performance overall. Um, and I improved a lot, so I made great, a great improvement within two years and narrowly missed making the Olympic team.
Speaker 2 00:05:27 Um, but through that process, I never really, I didn't have the awareness for my experience as a whole person and how that affected my performance. So I focused on very sports specific mental skills. Um, and I didn't really, I still didn't have the tools or the words to ask for help in more personal ways and how I, how and how that related to my performance. And didn't have the awareness around that whole aspect. I was more just on visualizing success, positive self-talk, um, you know, along those lines of mental skills for specific for performance. Um, and it wasn't until after I retired from swimming, I had a lot of shame and like a sense of failure over my entire experience, even though I improved a lot. And I had an amazing experience, I only focused on the fact that I didn't make the Olympics and rather than processing it, um, I just sort of buried it deep down inside, and I became a mom and moved on with my life and kind of, you know, told myself it doesn't matter. I'm fine. I ignored that whole experience and, and, um, yeah, moved on with my life. And that was after swimming. I got into, I became a mom, I started practicing yoga and that's sort of what led me down the road to discovering mindfulness and meditation, um, which ultimately led me to meet Casey and take his training.
Speaker 0 00:07:09 Yay. Um, and then, so you've gone through this whole evolution and, and, and where do you stand now? Like what types of tools have you picked up along the way since then? So since you went more from that athlete focused mental game skillsets to these ones that help in the personal world to meditation and mindfulness, which tools do you now think have helped you the most in day-to-day life momming and, uh, yeah. All of that. What do you, what do you like to practice now?
Speaker 2 00:07:51 Yeah, I, um, I think my, so I'm approaching, I turned 40 and in June, I think until I was about 30, my coping skills were to not talk about things and pretend that everything was fine and just hold, hold everything inside, which is not very, um, skillful or, um, uh, beneficial. And my thirties was really like a journey to discover that I can't like I need to develop better coping skills. Um, so early on, I guess in my time experience as a mom, there was certain things that came up that led me to go to therapy for the first time and to speak to someone and actually start saying, you know, my fears and things that I was going through out loud to someone. And that was a huge moment for me, as far as just learning, like I can say it out loud and it's going to be okay and I can, once I acknowledge it, I can kind of work through it.
Speaker 2 00:08:57 Um, and that evolution thus, or moving me are that evolution for me when I found mindfulness and started to create better awareness about my own experience and how I, you know, internalize things and how I respond to things, uh, was a very eye-opening experience for me, um, which is so nuanced. And I feel like it's just this ever evolving process for me. Um, so as far as like, uh, my, my mindfulness or meditation practice has been really important in that, that journey, especially practicing, I don't want to say learning cause I'm definitely still practicing, but just being kind to myself along the way and continuously showing up to do the work, knowing that I don't have to get to a certain destination right away.
Speaker 0 00:09:57 Yeah. Perfect. Yeah. I feel like that's all we could do, right. Practice with as much kindness as we can muster, you know, um, I actually did a post today on imperfection, you know, just, um, wrote a little poem about like, just feeling that within myself, like I'm gonna make mistakes today. Like I know it and there's going to be imperfections today. And, um, you know, I wrote a poem about I'm going to smile anyway, you know, but just like leading with that in the day, like, I know, I know there's going to be imperfections. I know I'm going to make mistakes. And if I know that going into the day, then I'm more in flow. I feel more in flow with the natural course of things. Right. Um, and I think this is something that in the meditation world, um, sometimes there's kind of a myth that we're just happy, you know, I'm not a big fan of like good vibes only.
Speaker 0 00:10:56 I'm just like, Hey, you know, life's not all good vibes and I'm okay when the vibes aren't good. I could be okay with that. And so that's that goodness piece is that I'm okay. Even when things are not okay, I, I could be all right with that. So, um, yeah. I, and I feel the same, like I'm, I'm S I still get angry and impatient and, you know, all of those things, I'm a work in progress and I have the skillset that, um, it's helping me with. Right. Um, yeah. So I just loved the way that you put that yeah. Right there with you.
Speaker 1 00:11:35 I actually really appreciate how you shared that, you know, that both parts were essential to your journey, both the therapy part, as well as your mindfulness and meditation practice, because I think that's another misconception sometimes that that may be either one of those is enough. And in reality, that to very much kind of go hand in hand or can go hand in hand. And, um, I appreciate your perspective that each, each phase brought you something different, um, in terms of your thirties and kind of this current evolution, um, I'm, I'm really curious to know, you know, both from a therapy and a mindfulness standpoint, you know, you talked about how difficult it was to kind of retire from swimming and to, to navigate that sense of shame and guilt that you felt during that transition and how initially you just kind of, you know, compartmentalize that or buried it as you went through therapy and developed your mindfulness practice, have you been able to kind of reframe or integrate that, um, in a different way, because, you know, I think that's a universal experience that we all deal with in some form or fashion is the end of something, you know, and how we, how we navigate that.
Speaker 2 00:12:51 Yeah. Um, I think, I think a lot of athletes go through very similar situ I athlete identity and moving on from sport, I think is such a, um, an important issue. Um, for me, I think my mindfulness practice is what actually finally made me realize that, you know, it was 10 years after the fact that I finally sort of was able to take in my experience in, and look at the whole experience with, without just seeing the failure. Um, and I didn't, I mean, I didn't make the Olympics, but I didn't fail. And I know if, if I were to tell my story, or if you were to tell me my story back to me, I would say like, how could you, you know, look at all the amazing things you did and what an awesome experience. Um, I wasn't able to give myself that moment.
Speaker 2 00:13:52 Um, and when I realized that I actually ran my first marathon, and that was my, it was like a very big moment for me because I, I did the train. I mean, I did, I ran, I had like, I downloaded a free training plan off the internet, and I was like, I'm gonna run a marathon. And, you know, I had a little bit of an ego that I'm an endurance athlete. Like I'll be able to do this. Um, I never trained time. I just did the miles. And I just kind of, I never knew I never ran that far. So every time I ran farther, I was like, okay, first time I ever ran 15 miles, first time I've ever run 18 miles. I don't know what speed I should go, but I'm just going to see what, what happens. Um, but then on race day, I was going to the race with some of my friends that are younger. Don't have children are able, we're able to train a little bit differently than me, some sleep the night. Um,
Speaker 3 00:14:52 They
Speaker 2 00:14:53 Had a pace in mind and then that got my competitive juices flowing. And I was like, well, yeah, I'm an athlete. Like, I'm going to hold this time. I can do this. But I had, I didn't do the work to get there, which is unlike my swim experience where I did do the work. Um, and I ran the marathon. I did not do well. I completely annihilated myself afterwards. You know, like I should have been better. How could I, my body fell apart. I was angry at my body, just like this whole, whole downward spiral of negative emotions about this experience. Um, and you know, I was crying at the end
Speaker 3 00:15:31 Because know, it's like, Oh, you know, you did it to run a marathon and you did it. And I was just
Speaker 2 00:15:39 So pissed. Um, and you know, I took a little time that Mo longer than I, I probably needed to, and I just kept <inaudible> myself over it. And then I had that kind of aha moment where I was like, wait a minute. Like, are you listening to the way you're talking to yourself right now? Like this isn't helpful. It's not, you didn't, you ran a marathon, you wanted to run it. You have two small children, you managed to train, can run consistently. And this was supposed to be a fun experience. And, you know, the way I internalized it, I made it this like a reason to just be abusive towards myself. Um, and then I, that made me think about my swimming career. And I was like, wait, I've I always, everyone knows. I am like, I love to work out. I love being an athlete.
Speaker 2 00:16:35 Um, but then inside, I am just so mean to myself when I don't reach these incredibly high goals that I set for myself. Um, and, um, when I looked back on my swimming career, I was like, wait. And I never actually felt grateful for my experience. I never gave myself credit for all the success that I had, the people that I met, the places I got to travel, I had amazing experiences. And it really was a once in a lifetime experience. And I had no perspective, I own, I held that one failure as like the only thing in my mind, the defining moment. Um, and that it sort of crumbled from there for me. I was like, wow, I, I did accomplish something. And it was sort of the first time that I gave myself a little bit of credit for that.
Speaker 0 00:17:37 That's wonderful. So, yeah, so wonderful. And I love mindfulness for that piece, you know, and I remember no through my training, not really realizing how subtle that negative self critic is and how pervasive and ongoing today. And then, yeah, just, it's really hard to take a step back. It's really hard to see from our bubble, right? It's, it's hard to see our own accomplishments and all of that stuff. And it's hard to see the dialogue to that's creating that reality. Yeah. The subtleties it's, you know, I think one of the most interesting parts is of our existence is that by the time something becomes kind of material for us in so many different ways, there's so many subtleties that happen before that something is realized and those subtleties, we cannot see it. We just see what we think is reality about our body's telling us so much is communicating so much all the time.
Speaker 0 00:18:49 Our thoughts are in the background talking, but we have completely forgotten how to listen. Like we don't listen, we don't listen to the body. We don't listen to our feeling. Tones are so incredibly powerful. They're talking all the time. Mine's talking all the time. And then with mindfulness, which is just that first aspect of mindfulness, just the awake awareness aspect of it, not even what we do with it or how we meet it, but just that, even that first initial, but mindfulness is sometimes misrepresented as even that initial wakefulness is incredibly powerful. It's like, Whoa, all this stuff's going on. Like, I didn't even know. And then we can start to change the dialogue we start to because we're not we're listening and we're taking in that information and we could say, Oh yeah. Okay. I see, you know, which I love, you know, Vipassana insight, uh, wisdom, clear scene, you know, this clear scene. Yeah. We can't listen. We can't see. Yeah. So yeah, I just, I love that aspect and it's just ongoing into listening, continues in the depth of that listening continues. Yeah.
Speaker 1 00:20:12 And I love that you had that, that moment of, of recognition, you know, about sort of the reframing that it allowed for in terms of being able to look back and say like, wow, I actually had all of these amazing moments that may be at the time. I wasn't even able to show up for, because I wasn't awake, you know, in the way that Casey is talking about. And, and so I wonder if you could tell us a little bit more now that you're coaching other athletes, how you bring that piece into your work. Um, because I, I love the idea that may be that the athletes that you're working with are able to take that in and actually be present for the process and, and those beautiful moments along the way that that may be, you felt you struggled with at that time.
Speaker 2 00:20:56 Yeah. I think, um, focusing on the process, um, like your daily process over the big goal, you have to have, I mean, obviously I think as athletes, we're, we're used to creating these big goals and chasing after them. And I always kind of thought, well, that's part of like what made me a good athlete is I could see, I have a really good imagination. I could see that end goal so clearly. Um, but I didn't really get super specific about the daily process and especially like the daily mental process. And so that's what I try to focus on now with the athletes that I work on is like, let's have that big vision that you're, you're working towards, but like, what are the tiny little practices and the steps you can work on today that are going to make you just set a little bit better, that's going to take you that tiny little step forward.
Speaker 2 00:21:58 Um, and then also finding a way to weave in. I feel like I've, I've just because I really like talking about self-compassion and gratitude. And I think sometimes when you're talking with, it's not just athletes, but I guess that's just the population that I work with more, it's like, there's a little bit of resistance to talk, especially about self-compassion like, it can be seen as kind of wimpy and, you know, we're trying to be as tough as we can. Um, so I think it's sort of a delicate path to walk through, but to try to bring in those aspects too, that you can, there's a time to just grind and go for it. And there's, but there's also times where you can like step back and be grateful for your experience or show yourself a little bit of kindness when you make a mistake, because we all are gonna make mistakes and, you know, really sort of reframing those perceived failures.
Speaker 1 00:23:02 Absolutely. I think that's such a common myth about self-compassion is that, you know, if we're harsh with ourselves or self critical with ourselves, that it will somehow motivate us to improve or to perform better. And of course, you know, we know the exact opposite is true. Yeah.
Speaker 0 00:23:21 Yeah. And at the end of the day, it's all about resilience. You know, you want to show up on race day resilient, right. I mean, you want to show up at your full capacity. So if you're getting beaten down in life and like, yeah, even though, you know, my, um, I'm not obviously an athlete like yourself in my motorcycle racing in this and that I've definitely understand showing up with a clouded mind in, in what this, and what this does. And it can come from, you know, with my limited work with, with athletes, I always ask them like, what's your relationship like with your partner? Cause that's like really important. Like, you know, if you show up to race day or something and you're not fully present, um, it's all about resilience and we're talking about self-compassion, there's nothing, there's nothing more powerful when it comes to resilience, you know, and when to push and pull, I think, you know, in the past, um, listening to talks on this, I've always loved that, that topic of when to push and when to rest.
Speaker 0 00:24:30 And I think that as human beings, we really need to understand that, that those can coexist, you know, pushing, um, and, and, and resting and understanding when we need that. And can we push and rest at the same time? And I know that sounds funny, but because if we push without expectation, you know, with that, I like how you broke that, those, that goal down into this daily process, because goals have set forth this expectation, which is an added layer of energy. If you're paying attention to process, there's almost an ease to that. So you're, you're pushing, but free of that expectation, I'm just like, okay, I'm going through this workout or whatnot. Yeah. And I just think that's powerful for overall resilience of a, of a human being of heart body mind. Like, how can we show up and be good? It's going to take some self-compassion because we're going to make mistakes. We're going to not meet our goals. Even those daily ones are not going to want to get out of bed. Are they low motivation? Whatever it might be. So, yeah, there's definitely going to have to be that piece. And at the same time you have to get your job done. Yeah. So it's just definitely a mixture.
Speaker 2 00:25:49 That's now looking back. I mean, I don't like looking back and saying like, I have regrets, but I look at I when I nerd out on potential, which is like, I just, I love thinking like, how great can you be? And not just as an athlete, but just as a human, like, what is our potential? Like what can we put forth into the world in whatever capacity that is? And when I was an athlete, I had a finite amount of time. I had a little over two years to be the best athlete I could be to try to achieve like my lifelong dream of being an Olympian. And I, by I worked on certain skills that got me really close, but I, I don't know if I could say I ever showed up with a hundred percent energy on the task at hand, which is a erase because I was also holding back things that just needed, like I needed to let go.
Speaker 2 00:26:45 And so I never was at a hundred percent now that I'm not a professional athlete, I'm a mom, I'm just living life. I feel this openness to, I have my whole life to try to practice to see what happens. Like I don't have those limitations and yeah, I'm not going to be training five hours again. Maybe, maybe, maybe I'll have the opportunity one day. I don't know. But right now I could, you know, barely get a workout in a day, but I can practice and I can like slowly sort of let go of all those things that are holding me back and, and see what happens. I think that's really exciting.
Speaker 1 00:27:29 Yeah. That's wonderful. I love, I love that idea that when we've we release those expectations or those self-imposed pressures, we can actually move into a space of curiosity. You know, when you say like, we can see what happens, it's such a spacious way of approaching daily life, you know, as opposed to sort of, um, yeah. That, that, that expectation, that things should go a certain way or must go a certain way that that leaves little room for curiosity or spontaneity or surprise. Maybe things would go better, you know, than what that expectation was if we created space for that. You know? So I'd love to hear a little bit about your mom life, you know, kind of about your kids and your family. And, um, I was actually telling Casey earlier this morning about how, as a mom, I'm finding that my mindfulness practices becoming critical, you know, in terms of my own sustainability and, and being a mom. And so I would love to hear how those two kind of come together for you.
Speaker 2 00:28:35 Yeah. Um, so I have two children. I have, my son is nine, my daughter's six. Um, and I have a very wild labradoodle and a wonderful, my husband's a firefighter. Um, but motherhood actually I think is, is when I really think about my mindfulness journey, it started with motherhood because I, when my kids were younger, I felt such a desperate need for a moment to myself. And I always thought, like, I just need a moment. And I, I didn't really know how to carve that out of my day. Um, when I actually first started meditating, I got like really excited. I was like, this is my new life. I'm going to meditate all the time. Um, I signed up for like a meditation challenge. So it was like 20 minutes a day. And I was reading the artist's way.
Speaker 2 00:29:37 So I laugh. I can laugh at myself now cause I'm like, Oh, this is not a great plan. But my daughter, um, has not been a very good, she's been a very stubborn sleeper. So like, even to this day, I still don't know. She's like, she'll just like walk out of her room at whatever time she wants. And she'll like, make demands. You can't really get her to go back to bed. Um, unless I like go back with her. And so at the time she was really young and she would just wake up at any at any time. Um, but I decided I was going to wake up at five. I was going to meditate for 20 minutes and then I was going to do the artist's way, morning pages. It's ambitious, very ambitious. And I made it three days. I, the first day I was like, yes, I'm doing it.
Speaker 2 00:30:24 I'm on, I'm on my way. And the second day I was like, this is kind of hard. I feel kind of stressed. It's a lot to get done and you're not the, my, the whole meditation. I was like, is she going to walk out of the room right now? Is that her she's staring at me? Cause sometimes she's really quiet and I'll open my eyes and she's just like right in front of my face. Um, and the third day I had a full-on breakdown. I like burst into tears. I was riding in the morning pages and I was like, I was the three-year-old. I had like a temper tantrum in my morning pages. And then I was done. I was like, I can't, I can't do this. Um, it was obviously like way too ambitious. I have not gone back to morning pages. Why? I think it's a wonderful idea.
Speaker 2 00:31:07 And maybe one day I'll I'll, we'll get there, but a little while later it's like, okay, I'm going to get back to this meditation thing, but I'm going to start really small because I just had this call at like, I just needed a quiet moment. Um, so I could then show up for my kids and be more present and be more patient. Um, so I started super small. I started with three breaths and just said, thank you. And then moved on. And then I S like very, very tiny, like one minute, two minutes, three minutes, four minutes, and just kept building until I felt like, okay, this is something that I can sustain.
Speaker 0 00:31:50 Perfect. Yeah. Wonderful.
Speaker 1 00:31:52 Yeah. Really helpful advice. Yeah. Cause I think we all, we all start out ambitious, right. Because we're motivated and we have goals and we want to help ourselves and help others. And we're balancing that with the reality of our life situation and yes, scheduling challenges.
Speaker 0 00:32:09 I remember like a funny story. I felt like a meditation teacher failure as working with Monisha and, and some of her friends and we're in a meditation course group. And at the time, like Monisha was meditating like 20 minutes a day. And so I'm really big on short because I'm like, I want you to meditate five years from now, 10 years from now. So keep it short and sustainable, like five minutes. Totally. You know? So we go through the training program Ronisha it goes from like 20 minutes a day to like five minutes. She's like, no, yeah, you're right. No, you're, you've already, you know, graduated from five minutes. You're on to 20 minutes. You can keep going. That was for the other people in the class, you know, I was like, Oh, I failed. I went, I had her go backwards. No, but I'm just, it's all about sustainability.
Speaker 0 00:33:04 You know, it's just all about that consistency. It's like, anything else, if you do something long enough, you know, consistently then it becomes habitual and all that. And um, so short time, many times stripped budget fills the cup. It's my favorite Tibetans sane. And, um, they start really small, you know, in the Tibetan lineage and it works, you know, start small and I've incorporated that with anything that I want to do, I have little to no motivation for somebody new and my that's okay. I'm just going to do something super small. I did that this morning, like working out and, you know, um, I just said, I'm just, I'm literally just going to go grab my weights. And then I grabbed my weights and I was like, okay, I do a little thing. And then I started going, you know, but just a little listening it's, it's so cool. Yeah. That we could start really small and that we can start wise of you.
Speaker 1 00:34:01 We can start over, you know, that you didn't, you know, throw away the practice except maybe the morning patients, which of course, I mean, there's also wisdom in that too. Right. Of not continuing something that isn't working for us for whatever reason, you know, but, but that we can pause and say, okay, that didn't work, but maybe it'll work if I do it this way and then give it a try and then learn and pivot and start again. And, you know, I think at some points, yeah, I was meditating 20 minutes in some points, it was five minutes and some points, it was not at all. And some points, it's like one conscious breath, you know, it, I think we need different things also at different stages of our life, you know? So I, I really love the flexibility that you're speaking of and that we can always start over.
Speaker 0 00:34:49 Absolutely. Yeah. And I had that big transition from living at retreat centers, having infinite time, we'd have it literally hours in the morning to meditate and then having to integrate that to daily life. And I didn't have three hours, you know, to, to meditate in the mornings and seeing the judging mind and all of that. And, and yeah, that's why I just, I love mentors, you know, calling up Ben tins and Shogi, you know, my teacher and freaking out, you know, she's like, no, you're good. You're good. This is the new, this is your, this is a new thing, you know? And, and yeah, it's going back to the self compassion, you know, not wanting to suffer and wanting to own happiness. And what does this look like? And, and knowing that most of the time we're right, where we need to be, there might look a little different than our expectation might be different, but looking back, yeah. That's kind of right where we need to be, you know? Um, yeah. Wonderful. Thank you so much.
Speaker 2 00:35:52 Oh yeah. Thank you so much for having me. How can our guests, our audience, how can they find you in terms of, if they want to learn more about your coaching? And I know you have some workshops that are coming up as well. Um, yeah. We'd just love to know how, how they can all find you and also on social media, how they can connect with you. Yeah. I'm Mika Shaw on Instagram. Um, M I C H a S H a w. Um, my website's Mika shot.com and I, I am doing a series of workshops this summer starting, um, in June, actually the first one's going to be with Casey. Um, so I'm very excited. Um, they're just going to be really small, um, introductions to not only mindfulness, but other mental skills for athletes, but also anyone that's sort of interested in learning more about the mental side, I guess, of your experience, not just sports. So I have a lot of really cool friends that are going to be, um, sharing, collaborating with me. Um, and you can all be sharing more information about that when I have the specific details. Awesome. Wonderful. I look forward to that.
Speaker 0 00:37:08 Yeah. Um, yeah, so we usually end with a little guided meditation, so yeah. So if you can join us for this part, please do, if it's safe to do so. Yeah. Just coming into a nice posture, it suits you, allowing your eyes to close. If you like. And then maybe today, this was top topic, came up a bit of self acceptance, self compassion, and just being with ourselves and open way in a kind way, when things don't go as planned, maybe just connecting with the friendliness aspect of your heart, this loving friendliness, and maybe you can do this by thinking of a friend, maybe imagining when we speak to a friend, how we're open, not really judging if we're having a conversation with them, we're on their side. Maybe meeting yourself like this, that same sense of openness being on your own side, polling for yourself, Wishing yourself well, and just getting a felt sense for a couple moments of what this feels like and body In heart in mind And wishing this for all beings everywhere.
Speaker 4 00:40:24 May all beans, okay.
Speaker 0 00:40:27 Find more happiness and less suffering.