I invite you just to take a moment just to breathe into this lovely energy, vibration, feeling that you're walking into. Allow yourself to walk fully out of wherever you've been up until now. Perhaps it's been the start of a busy day. Perhaps it's been a rush, rush, rush. Perhaps it's been a lazy morning. I invite you just to become present with yourself, with us, right here, right now.

Ooh, man, the bowls. They feel like a steamship pushing through the waters, just separating the waters, and there's this constant forward motion. That's really how they're feeling right now. What do they feel like for you? Man, I guess the fundamental note of the day, or at least right now, is G. That's what the bowls are really inviting us to settle in with, which is a little bit awkward to play in the current setup, but we're going with it.

Well, my friends, if this is your first time here, welcome. Let me tell you a little bit about what to expect and what's going on. In front of you are 21, maybe 22 chromatically tuned quartz crystal singing bowls. And when I say chromatic, I simply mean that we have all of the white keys on a piano keyboard that you would see, plus all of the black notes as well. And what that does, it enables us to play as we would in classical music, in keys other than just C major, which is typically what your sound healing sessions tend to be in.

C major typically is thought to connect into the alignment of the major chakras.

And that's typically all the notes in a sound healing session. We add a few more, changing colors. So now we're in B major. The great thing about that is that every key within classical music has a strong history and understanding, that we classical composers know that different keys will invite different types of feelings, sensations, mental imagery to come forth.

So when we can activate chromaticism, which is just the Greek word for color, from the word chroma, when we color music in certain ways, we have different physiological responses. This is actually part of my doctoral work that I've been studying for the past several years now. So these different tones allow us to feel differently within our body. They allow us to have different types of energy releases that, when we actively participate with sound, we can actively choose how to subtly shift the physiology of our body.

It's a really powerful modality, so I'm so glad to be sharing it here with you. Another interesting thing about these bowls is that they are tuned to 432 hertz. Well, what the heck does that mean? This note is an A. It's a traditional note that we in classical music will tune to. All of the instruments in the orchestra will match: their violin, cello, usually brass. Sometimes brass will tune to be flat, different story. But when we are playing as a whole, we match this particular tone so that our instruments are all moving in coherence. We move as one. Many voices, one rhythm.

This tone can be measured mathematically as 432 cycles per second. It beats 432 times per second.

Now this, what we call a note, actually has a range of tuning that we find acceptable, our Western music-based ears find acceptable and will call an A. And it's about a 15 to 20 point range, depending on the note, where we are in the tuning system. But just think anywhere from like 420, 423 up to 448, 450 cycles per second, we'll still consider it an A. So most pop music that you hear on the radio is tuned to 440 hertz.

And there's plenty of fantastic conspiracy theory literature that you can find online if you'd like to go down that rabbit hole of 440 and Nazis and all (it's great) versus 432. I'll let you take that exploration.

In classical music, we have always had a range of tuning, mostly because of how instruments were made and how individualized peoples all across Europe were at different times. This tuning comes from European music. And back in the day there were some kings and lords and great supporters of the arts, who paid for whatever they wanted, that preferred a tuning that was a little bit higher. They liked the brightness of an A at 444 hertz. And then there were others who were like, "I'll add a lot more chill. Let's just roll it back a little bit." So they would tune to 432 hertz.

So there have been many different types of tunings all throughout history for a variety of reasons. And part of the standardization was because we became a global musical economy of sorts. And so that need to have consistency, where I can take my violin or I can take my instruments that are now tuned within specific ranges (I can still microtune them), I can take them and go and play with the Boston Pops or with the Berlin Philharmonic. Wherever in the world we want to go, we can have consistency of the instruments. Back in the day, they didn't have that.

So whilst the conspiracy is wonderful, because who doesn't really love a really good story? I do. There's also a lot of fascinating academia that plays into that story as well. Maybe Dan Brown should write a novel on the history of tuning, like The Da Vinci Code. That would be amazing.

But what is fascinating is that some scientists have shown that it really doesn't matter what type of music or how the music is tuned, if it's 440 versus 432. Some scientists have shown that 432, this particular frequency, actually begins to stimulate our DNA more so than other tunings. Other researchers have shown that this 432 hertz has a very relaxing effect on the body, especially in high-stressed, high-paced environments. That's something we're going to be testing a little bit later on next year.

So however this music, the sound, hits you, it will be uniquely yours based on where your physical system is today, right here, right now. And so all you ever have to do is show up.

My friends, I'm delighted to be back with you. We were here yesterday and we are here again today as part of this continuing gut health series. October is this time where we have a chance to pause and to really reconcile and go deep with the assimilation, the digestion of life, the digestion of the year that we've had up until this point, so that we can look forward to what's coming, the chillier months ahead where we are called into stillness. We haven't gotten there yet, but we are called into a time of settling. So that's what we're going to be really leaning into, because when we think about it, digestion is all happening all around us all of the time.

You're digesting your life. Every moment, every stimulus, every visual, every auditory cue, every nutritious or not morsel that you take in. But not everything that you take in is yours to digest. Have you ever walked away from a conversation and carried someone's mood home with you from that little talk you just had? You're digesting their mood. Have you ever caught yourself still chewing on something that someone said hours ago, maybe years ago? I know I do. Have you ever thought about how the news, the news cycle, that constant whirl and buzz, will just land in the pit of your stomach like a stone? It's the same gut, same world, but all different weights. And you feel those all differently.

And we internalize those feelings because your gut takes in more than food. It takes in the world, every voice, every mood, every bit of noise that you've absorbed and had nowhere to put. You try to energetically digest that. And truly, a lot of what you are trying to digest right now was never even yours to begin with. So yesterday, we cleared the static. Well, today we're going to sort what's yours from what isn't and find the rhythm that belongs to you.

So it's interesting to consider that you have a sense that most people don't even know about. They've never even heard of [it]. It's actually called interoception, or it's that inward sense. Interoception is your body's awareness of your own internal signals, like thirst or hunger, your heart rate even. And it helps you understand how you feel physically and emotionally, even guiding your responses to these sensations with the choices that you will make. Your other five primary senses, they tend to point out at the world. This is happening out there. But this one points inward. Fullness, hunger, excitement, rapid heartbeat, slowing heartbeat, that flutter under your ribs. It's one sense listening in on a variety of different channels. Your interoception works brilliantly, delivering the cues that your body needs when your body needs them.

And interestingly, I love this, speaking of gut health, because researchers have found that people living with gut-brain conditions like IBS, they can sense their own heartbeat perfectly, just as well as anyone else. But it's the stomach channel that comes through for them less clearly.

So when that signal is unclear, what is it that fills in the gaps? Well, in one study, research actually gave people with IBS—they filled their stomach with a balloon. Sounds kind of weird, but they did. People do weird things in science. It's proven. And they would exert the same pressure in the gut, but then they would change one variable. The only thing that they would change was what the person with a balloon in their gut was hearing in their environment. Clashing music made the gut hurt more, whereas nature sounds made the gut hurt less. The gut didn't change, the room did. And the most powerful finding of that study is that we have the choice as to how we fill our rooms, the sounds that we surround ourselves with, and the environments that we choose to step into or not.

So when you breathe, if you breathe at about six breaths a minute, something remarkable happens. Your breath, your heart rate and your blood pressure stop moving independently and they begin to move together in what is called coherence. One wave: separate paces begin to move as one. Many parts, one rhythm. And here's why. There's actually a feedback loop between your breath, your heart, and your blood pressure. And it runs on a delay of about 5 seconds. So if you push a loop, in this case that feedback loop, at its own timing, it grows, it comes into coherence. It actually becomes, you could think of it as becoming louder, or more present, more together.

Think of it as like a child on a swing: when you push at just the right moment, that child goes higher. If you push too early, you miss, you get hit. If you push too late, they're gone and you haven't impacted that beautiful speed. And that push, when all these systems come together as one rhythm, like you and the child in the swing, and you push the child at just the right time, that's called resonance. You don't have to work harder. It's all about timing. And your timing within your body is unique to you, and it's your own.

So for most adults, your specific timing of that perfect breath, of what works best for your body, will range somewhere between four and a half and six and a half breaths per minute. It really just depends on how much blood is moving through you. This is kind of cool, because taller bodies tend to have a slightly slower perfect pace of rhythm, almost like the way that longer pipe organs will sound a lower note. It's just how you were physically designed.

So what about how long do you need to incorporate these aspects of breathing? If you're going to find this internal rhythm within yourself, all it takes is about five minutes. Research has shown that five minutes is just as effective of finding this focus, centered to your perfect rhythm, as is 20. You just need five.

You can do this anytime, anywhere. Today, we're going to do it together. So just take a deep breath in with me right now and begin to breathe at any pace. Doesn't matter. You can even just exhale and let it go. Good. And if you want to begin to find a natural rhythm that feels good to you, maybe try that five-ish pace: five, five and a half, six, six and a half breaths per minute. You don't have to grab a clock or start counting. Just start to fall into your own natural inhalation and exhalation.

Welcome this balance. It's beginning to move through your system, and it's perfectly timed, because today the moon is almost completely dark. It's actually only about one and a half percent lit, if I recall correctly, and it's resting in the sign now of Libra, the sign of the scales. [It] moved in about five hours ago, and today we are on the eve of the new moon, the new moon happening tomorrow. The new moon is when we pause between one cycle and the next. It's a time to weigh what you're carrying and what you choose to keep.

And at the new moon, the sun and the moon line up and pull together. The ocean tides run their fullest, the highest highs, the lowest lows. When we come into this time, the planet begins to breathe deeply. You can match that same deep breath, deep breathing.

Good. So today, to help us go even more deeply into this element of harmony, harmonizing many rhythms into one for coherence, we're going to work with a mudra from the lineage of the Gene Keys and my favorite, Richard Rudd. He describes this particular mudra, which is just a position of your hands, as a conch shell: the harmonics of the deep ocean, the ebb and flow of the tides, the eternal harmonies of nature, and even the harmonies within the frame of your own body, the way you think, the way you feel.

I think one of my favorite things about a conch shell is that if you hold that empty conch to your ear, it feels like you hear the entire ocean. But what you're really hearing is the room around you, the environment that you're in. It's being gathered up and sung back by the curves of the shell. A shell is a receiver, and so is your gut.

So let's actually connect into this mudra of harmony together, where your hands take the shape of a conch shell. So this is what it actually looks like and how you do it. If you just wrap the fingers of your right hand around the left thumb into a soft fist, just like this. I'm just going to wrap them. Almost like a little butterfly. Then let the fingers of your left hand wrap around the back of your right hand and bring the tip of your left index finger to meet the tip of your right thumb. Your hands here will take that shape of a conch shell.

You've let the fingers of your left hand wrap around the back of your right hand and you bring the tip of your right thumb to meet your index finger. You just hold that. You can hold that shell maybe in front of your heart. You can hold it out in front of you and just gently gaze at its shape. It's so beautiful. You could even rest it in your lap if that feels more comfortable to you. I tend to like to hold it in front of me. You will feel where your body finds its greatest level of relaxation and resonance as to where you hold this mudra.

And you just breathe. Allow your eyes to soften and close and turn your attention inward. Feeling your face soften, your shoulders drop, and you breathe into this deepening relaxation in your body, and begin to notice how your body responds. What sensations do you perceive? What minor adjustments are already starting to happen? Just by holding your hands in harmony, receiving. You can keep holding them, listening, listening deeply. Good. Allowing your attention to float wherever your body invites it to go. Notice how the sound affects what it is that you are perceiving.

Good. Take a deep, gentle breath in. Hold that breath in. And then slowly exhale. See how long you can let that exhalation last. Good. You can release your hands. Settling back in. We'll return to this mudra a little bit later, once the body has remembered its natural rhythm even more deeply than you're already starting to settle into now.

So let's begin to find the rhythm of your tide and let your body remember its own pace. I invite you to find a position that's comfortable for you, whether it's seated, or if you'd like to lie down, lay your body down. Invite a level of erectness into your system, erectness from the base of your spine all the way to the top. Feel each vertebra just gently stacking on top of each other, providing stability for yourself. If you are in a prone position, if you are on your back, just make any gentle adjustments. See if both of your shoulders are even. The height of both of your shoulders, are they the same? If not, begin to invite some gentle jiggling adjustments to find that perfect flow up and down.

Your eyes softening. It's easy to begin to relax even more deeply, your eyes closing when it feels the most comfortable to you. Bringing a hand, or maybe two, to your belly. Resting gently on top of your belly. Taking a long, letting-go breath. Exhale. Release. And it feels good to relax even more deeply with your hand there, just gently resting on your belly, knowing that clarity lives here. You begin to feel the weight of your body in the seat underneath you, the surface below you, the ground rising up to meet you.

And you invite your breath to begin to follow a pattern of four, a box breath. Breathing in for a count of four, holding for a count of four, breathing out for a count of four, holding for a count of four, and releasing on your next inhale. Let's try that together. Inhale for one, two, three, four. Hold, two, three, four. Exhale, two, three, four. Hold, two, three, four. [The count continues for several rounds.] And continue at your own pace. However your body wants to continue right now, it's with this box breath. Or if you need to shift to something else, that's fine, too. Just breathe your pace.

Take a deep breath in. Holding that breath in as you slowly exhale, allow your attention to float down into the area of your heart. Bringing your awareness to the center of your chest, your heart space, and begin to think, imagine or feel yourself breathing in and out directly through your heart. It's easy to begin to breathe a little bit slower. Maybe breathing in for five and out for five. Slow and steady. Inhaling through the heart. Exhaling through the heart.

And as you hold your focus on your heart, it's easy to begin to invite a deep positive feeling. Welcome a positive feeling like appreciation, gratitude, care, or love. Maybe it's care for a loved one, the image of a beautiful memory, a furry friend, that unconditional love. Maybe it's the gift of this very breath you are breathing right now. Not everyone is doing that. Not everyone has the gift of life in this moment. And yet here you are, exactly where you are meant to be, following your natural rhythm, your natural timing.

Allow that overwhelming sense of gratitude, appreciation, care, or love to begin to grow. Feel it spread out from the center of your chest. And with every breath, that feeling grows like a golden light moving through your entire physical body. With every breath in, it strengthens. And with every breath out, it radiates throughout your entire system, bringing everything back more deeply online through its delightful feeling. It feels so good. You are safe. All is well. And you are loved because you are loving. When you show appreciation, when you feel appreciation, gratitude, care or love, you are loving, and thus you are loved.

And it's easy to begin to notice your body relaxing even a little bit more. Maybe feeling lighter, more alive, as the rhythm of your heart and the rhythm of your brain begin to move, to dance, to pace and beat as one: coherence. The heart sets the rhythm. The brain, the belly, listens and responds.

Taking a deep breath in, breathing in that golden goodness that's spreading throughout your entire system. Holding that and slowly exhaling, allowing your hands to come back to rest on your belly if they had moved for any reason, which is fine. Just now make sure both of your hands are resting there on your belly, whatever feels natural to you. Doing this so that you can feel your belly begin to rise and fall like the tides, rising in and rolling out.

Let's invite another rhythm and see how it feels. Let's breathe in and out for a count of five in and five out. I'll guide. In, two, three, four, five. Out, two, three, four, five. [The count continues for several rounds.] See if we can slow it down this time. This next inhale, we're going to breathe in for six. Breathe in, two, three, four, five, six. Out, two, three, four, five, six. [The count continues for several rounds.] Keep going.

Now release the counting, the numbers. Perhaps somewhere between these, your body found its own natural rhythm. Just begin to settle into that pace. Now, you might have found it perfectly. You might need to slow it down just a little bit for you. You might need to speed it up. Wherever it is, just allow that pacing to begin to roll in and out under your belly. Follow it. Your body knows its pace.

And if you have a grounding practice, I invite you to begin that now. If not, think, imagine, or feel a golden cord of light that begins to descend from the base of your spine, about as wide as your hips, reaching down through your seat, through the floor, down deep into the earth. And you feel yourself anchoring into this space. At any time today that you are ready to let go of something, to let it release, to dissolve, see that something. It could be an image, a thought, a feeling, an emotion, a sensation. Feel it dissolve down that golden cord of grounding light.

You are rooted. You are anchored. You are safe. Connecting deeply into the planet itself, allowing any energy or information, perhaps, that's not yours, or that had been yours and you're ready to release, to let go, to dissolve down this golden cord. And you feel yourself anchored here, steady as a rock, as a seabed itself, as the earth holding you up while the tide of your breath continues to roll in and out. And with your hands on your belly, you listen.

Your belly has been taking in the world. A mood you carried home, a harsh word someone spoke in frustration. Maybe earlier today, maybe years ago, the hum of the world's news cycle, the pace of everyone and everything around you. And like a shoreline after the tide, some of what's here belongs to you, and some of it is washed in from somewhere else.

You can feel that tension and you just begin to scan your body and witness what sensations you might feel, especially in your stomach, your gut. And with each breath that you take, ask yourself, is what I am observing, is it mine, or does it belong somewhere else? Feel the answer before you think it. Let your body tell you. This is your body informing your mind, not the other way around.

Good. Notice whatever is yours and just breathe in and let it be for now. But whatever isn't yours, let that outgoing tide of your breath just carry it away easily. Perhaps you see it floating away. Perhaps you feel it grounding down that golden cord back into the earth, where greater wisdom can cleanse it and return it wherever it is most needed. And with gratitude, you let that go. It wasn't yours to carry, but it brought you information.

And you breathe in. And as a tide rolls out, you feel your belly begin to soften, to loosen, a little more space, a little more room, a little more calmness and peace. Your body settles, warm and heavy under your hands. Then you may notice your body may want to shift. Maybe a sigh, a yawn, a twitch, a gurgle, a wave of warmth. Let it arrive. That's your inner tides doing their work.

The easiest way to invite harmony is to create a note from which all else can tune and harmonize. And your most powerful instrument that you have is your voice. It doesn't matter what anyone has ever said. It doesn't even matter what you think about your voice. It is a divinely inspired transmitter of your truth.

So as you are settled here in this calm ocean of your natural vibration, it's easy to begin to tune in to the still, small, subtle voices and vibrations of your truth. You know that still, quiet voice deep within you. Let it be heard by your body and your body's systems. So often we keep our voice in the mind. The voice belongs in the body. That's where you sing your truth into the world. You speak your truth into the world. And right now I'm inviting you to hum your truth. So take a deep breath in and hum. One long hum rolling out on your outgoing tide.

Any note, any pitch, it doesn't matter. Could just be a sigh that you give a little bit of your voice to, that sigh. Ah. Feel what feels comfortable, what is necessary for you right now. Breathe in and hum. This is not a place to judge. This is a place to witness. Your voice will begin to activate those deep levels of coherent rhythms of harmony into your space. Good. And you begin to settle as you notice the stillness that comes after the sound of your hum. Good. Take a deep breath in, hold, and slowly exhale.

And now turn your attention back to yourself and your body, and notice the things that you kept in your space. The things that are yours. Notice if there's any of them that might pull you off of your natural rhythm, kind of push you off of your center. Maybe it's a hurried pace that you learned a long time ago. A tightness that you carried for so long, you're convinced it's part of you. A habit of holding your breath, bracing, holding your belly, not releasing into the tenderness of the truth. Holding in. Maybe it's something that you've created that you're ready to release.

So just witness inside you and notice. Is there anything that I witness within me that I'm ready to let go of? Does this energy, vibration, feeling, thought, attitude, belief, does it move with my natural rhythm or bump against my perfect flow? And whatever moves against your rhythm, doesn't gel with your perfect flow, either invite it to move with [the] perfection of who you are, or invite it to release, riding with that outgoing tide down that golden cord of grounding light into the earth, where it can become something new. Or simply watch it transform into greater coherence with the truth of who you are.

Finding your inner harmony because you have created that stabilizing tone of your truth, of you. Good. You breathe in, letting the tide roll out, carrying away what's ready to go. When you breathe, feeling your body settle into a pace that is wholly and perfectly yours. Breathing deep, allowing the exhale to move, to harmonize. And in this stillness, you perceive perfect harmony. Notice your breath. Notice your heartbeat. Notice a slow rise and fall of your belly. All moving together. Many parts, one rhythm.

Bringing your hands into the mudra of harmony. Wrapping your hands, your right fist gently around your left thumb. Left fingers wrap around the back of your right hand, where your right thumb and your left index finger meet: the conch shell. Holding that beautiful shape in front of your body, perhaps in front of your belly, perhaps in front of your heart, perhaps resting in your lap. Just sense how that shape begins to inform your physical system, what you sense, what emotions might come up, what sensations may arise.

And as you breathe, you feel your face begin to soften and drop. And just like as you would listen to the echo of the ocean in a conch shell, you create the echo of the room right now with your own voice. Begin to hum long and low at your own pace. Feel the hum move all throughout your body, down into the shell in your hands. Wave after wave of your breath, that gentle humming is moving, harmonizing your entire system, coming back online into greater coherence, settling into harmony. And when your hum is done, let it fade all the way into silence. Keep holding that mudra.

Let your hands release, letting go of the mudra for now, knowing you can come back to it any time in the future. Allowing your hands to rest on your belly. And as you breathe, begin to feel that harmony spread throughout you, through your breath, through your heart, through every muscle and sinew that make up your beautiful body. Feel the harmony settling into your gut, throughout the frame of your entire physical system. The way you think, imagine, feel, the way you create your life, all moving in coherence as one. And breathing in, feeling that golden goodness circulating through your entire system.

And either hear yourself say in your mind or speak aloud: I am harmony. My rhythm is perfect. I am harmony. I am harmony, for you are harmony. And it's easy to begin to notice how your body feels now. It's steady, unhurried, moving in its perfect rhythm, a living sanctuary of divinely inspired harmony.

And this is a feeling you carry with you from this moment forward. And anytime the world wants to pull you out of your rhythm, all you have to do is place a hand on your belly, take one deep breath in, hold that breath in, and a long, slow exhale at your own pace, and ask yourself, is this feeling, is this rhythm mine? And if it's not, gently hum your natural, steady tone to begin to resettle back into your perfect rhythm. You carry this clarity that you found here. And now your clarity has a rhythm.

And now you realize it's about time to return to this new now moment, to this time, space, place. And just before you do, you recognize that this pathway to your perfect rhythm is now much more familiar. And the next time you choose to reactivate this rhythm, you can do so easily. Simply breathing, discerning, is this mine? And humming, allowing the breath to remember its natural rhythm. And the next time you choose to relax in this way, to work deeply with your inner rhythms, you can do so more easily, without effort, the next time you choose to relax to the sound of these chromatic crystal singing bowls.

And as you breathe, you begin to gather what you have found here today. Bring with you the steady tide of your rhythm. Bring with you the question that gathers and sorts: is this mine? That discernment. You have activated that. That's yours. It is mine. It is not mine. Bring with you the natural rhythm that you found, that you can return to any time through the power of the pacing of your breath.

And come back with me now. Take a deep breath in. And as you exhale, feel your awareness begin to settle more fully back into your body. You may want to wiggle your fingers and your toes and that adorable little nose. Maybe a long, easy stretch, bringing movement, motion back into your body. Your eyes begin to flutter open, taking in the scenery around you. And when it feels good, a smile rises on that beautiful face of yours. For you are in your perfect rhythm. You are harmony. Welcome back.

Remember, not everything in life is yours to digest. Digest what is yours and let go of the rest.

How are you feeling? How was that for you? What came up for you? What are you experiencing? I'd love to hear it. It's important that we acknowledge what we've experienced. Maybe little shifts that have come up, maybe big shifts that have come up. When we give credence, when we give our attention to something that maybe even seems small or minute or not really that important, but you noticed it, I encourage you to take a moment with that, because you noticed it for a reason. Allow that seed to do something deep within you.

So if you'd like to share, we'd all love to support you and cheer you on and say, "Oh, heck yeah." Or, "Wow, that's incredible." Or, "Whoa, I feel that, too." Because the truth is that in these amazing communities, we all move in coherence, many parts, one rhythm. So not only are you coming into coherence with yourself, your physical body, we are coming into coherence as one as well. Which is why it's so important that not only we show up for each other, like you guys do so beautifully, and I'm always just so amazed and humbled by that, but that we also show up for each other because we are carrying all of this rhythm, this coherence together. And we can do that even more effectively through the power of sound.

So speaking of sound, what came through today I thought was really fantastic. We really hung out in this fundamental tone today of G. In classical music, G actually feels like autumn to me in many ways. It has this sort of rustic charm. It's like an idyllic sort of scene, like one of those really beautiful oil paintings from back in the day, where there's rolling hills and beautiful trees and orchards, and maidens are frolicking in the forest in their bare feet. That's what G frequently will feel like.

That was G minor. Sorry. There's G. Can you kind of feel yourself sort of frolicking through this point? It's just a warmth to it, and that same warmth that we feel in October. But what's also really interesting is that the way that the chord was really coming through was that of a second inversion. So it means that we had D, which is the fifth (it doesn't matter) which is connected to G. We had D in the bass.

And D really begins to activate this second energy center, this svadhisthana chakra, this watery center where we create our life, truly, through creativity. It connects into our sexual organs. But there's also just this earthy, watery—we connected to the element of water, but there's still this very earthy kind of vibration, especially if we bring in like the energy from Taurus or more of these earth signs that will come through. So it's just beautiful how we were very much grounded into the warmth of the waters. That's where you went today. That's where we were guided today by the sound gods, or whatever you want to call them.

[A listener shared what had come up for them in the session.] And you know, some days we walk in and we have no expectations and, bang, it's like, "Oh my gosh, that's miraculous. I can't even believe that's happened." And one day we're like, "I'm going to go in there and I'm going to get all these things done and it's going to be amazing." And you walk in, you're like, "What?" That's okay. Both experiences are okay.

The truth is that there's always something for us. Even when we have all these big expectations and then feel like something didn't happen, or we missed it, or it wasn't what we needed, there's still a lesson, a jewel, a nugget, a kernel of sand. It may be as big as the size of a mustard seed, which is not very big at all, but it is there. And I always love to hear how you welcome these different kernels of truths and how they continue to grow and share.

[A listener asked whether the recording would have the same effect as the live session.] Absolutely. Yes. So the effects move beyond time and space.

So when we realize that we are not imprisoned in this time-space dimension reality, that we have much greater capacity to feel, to perceive, to exist outside of these temporal restraints and constraints that we've put on ourselves, suddenly life opens in really profound and meaningful ways. And it doesn't matter if other people tell you, "Hey, you're cuckoo for coconuts. That can't happen." It doesn't matter. They said that about the best science for the longest of times. Remember, the Earth was flat. That was the God's honest truth until we realized it wasn't. We believed that the sun revolved around the Earth, because obviously we're the most important things here. Also not true.

So don't let others' inability to wrap their brains around these larger concepts of life that maybe, deep inside, deep down within you, you feel and know to be true—live your truth. Doesn't matter what other people think, feel, or say. The only thing you can do is find your truth. And you do that by holding and anchoring and allowing your entire system to come into coherence, alignment, harmony with your rhythm, that thing that you just did today so beautifully.

[A listener asked to see the hand position again.] Let me show you how I think of it as well, if this helps. So I just kind of take both of my hands and I'm like, all right, right hand, right palm. I'm going to make a gentle fist and I'm going to wrap that fist around my left thumb. So my right palm is just holding my right fist. Now, sometimes I have a tendency, I want to put my right thumb kind of in an actual fist position, you know, like if you're boxing or kickboxing or doing karate. But actually, what we want to do is we want it on the side.

So I've wrapped my left thumb with my right hand, and then I lay my right thumb just gently on top of that. See, I've just laid it gently on top of that. And then I'm going to close these fingers. So I've laid my right thumb over my left thumb that I'm holding in my right hand. Boom. So good. Oh, so good. And just breathe into that. And you can come back to that anytime, anywhere.

[A listener's comment prompted this reflection on holding the belly.] I sang all the time as a child up until I was about 16, and I had someone, a musician who was actually my boyfriend at the time, who was like 18 (which, what do 18-year-old boys know?), but he told me, he was like, "You sound terrible. You should just stop singing." And he was just having a bad day. But I remember thinking, "I can't sing." And from that point on, I would never sing.

And years later, I went back to him and I was like, "Do you remember saying that to me?" And he's like, "I have absolutely no recollection of that." And he said, "And the truth is, I never thought that about you." But I held that perception in my gut for a very long time. And I had to work through that.

And when I started taking classical voice lessons, I realized how much I held my belly out of self-judgment, feeling like I needed to be something or someone. And holding your belly limits the truth that you can express through your voice. Your belly, that deep diaphragmatic belly breathing, is what empowers, for singers, speakers, anyone, is what empowers the voice to come through with clarity and strength and true resonance of the entire physical system. Sorry, I'm still holding my mudra because it feels really good. So when your belly is tight, it's very difficult for your full body to release its actual truth.

One of the things that we do, even backstage sometimes, we'll do belly rolls, you know, like belly dancer belly rolls. I'm literally doing it right now. But she would do belly rolls because, A, it makes you laugh, but B, it starts to bring—oh, oh, look at all that tension I'm holding in my belly, and I wasn't even aware of it. And that joy, and the ability to be able to realize, oh, I really don't need to hold that, 'cause I don't know what it's actually doing for me other than constricting my truth.

[A listener asked the name of the mudra.] It's the mudra of harmony. So anytime you want to have more harmony in your life, put your little hands up, wrap your right palm around your left thumb. Let that right thumb just gently fall down and touch the top of your left index finger, as your other fingers on the left hand just gently hold this conch shell in your hands.

So this is part of our three-part "Your Gut Is Listening" gut health series, where we explain the science of the sound as well as go deeper into the actual experience of your gut experiencing sound. So this was part two. Yesterday, we had part one, where we tuned your second brain. Today, we harmonize your inner rhythms.

In music, a grace note is a tiny note that occurs right before a main note of significance. So if "ah" is a note of significance, "ta" is the grace note. Something like that. I think you get my drift. But it doesn't change the melody, but it changes how that melody lands, how it arrives, and how we experience and perceive that melody, that beautiful note.

Thank you, all my friends. It is such a delight to be with you, and I can't wait to see you again. Until we meet again, know you are loved and you are perfect harmony. Sat nam.