My guest is Ryan Soave, LMHC, a leading expert in addiction recovery with extensive experience helping people heal from all types of substance and behavioral dependencies. We discuss actionable tools for breaking out of the addictive cycle and staying free of obsessions and compulsions. We also examine the relationship between trauma and addiction. We explore the full recovery process—from detoxing and physical stabilization to building distress tolerance. We review evidence-supported tools to structure your life at each stage of recovery and highlight the power of learning “self-directed state shifting” through yoga nidra (NSDR), breathwork, meditation and prayer. We explain how to recognize signs of addiction in yourself and others, and the treatment options available across all levels of resources, from residential programs to 12-step. If you or someone you know is struggling with any kind of addiction, this episode offers practical steps to break free and stay free. Read the episode show notes: https://go.hubermanlab.com/GoMGP2H *Thank you to our sponsors* AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman Levels: https://levelshealth.com/huberman LMNT: https://drinklmnt.com/huberman Function: https://functionhealth.com/huberman Waking Up: https://wakingup.com/huberman *Timestamps* 00:00:00 Ryan Soave 00:01:32 Addiction, Addictive Behaviors, Relief 00:06:10 Rehab, Detox, Physical & Emotional Stability 00:13:33 Sponsors: BetterHelp & Levels 00:16:08 Recognizing Addition; Video Games, Parents & Responsibility 00:23:38 Experiencing Real Life vs Addictive Behavior; Dopamine Dynamics 00:29:38 Drugs & Feelings; Reordering Your Life; Roles, Kids vs Parents 00:40:03 Sponsors: AG1 & LMNT 00:43:13 Tool: 30 Days Abstinence & Addiction; Impact 00:46:10 Creating a Life Post-Addiction, Jellinek Curve 00:55:30 Tool: Emotional Weather Forecast, Gratitude, Plan, Strivings 01:02:48 Connection with Others, Mental Willpower Throughout Day, Defining Best Self 01:08:39 Emotional Weather Map, Navigating Life 01:10:16 Sponsor: Function 01:12:03 Tolerating Stress, Sailing Analogy, Discomfort 01:16:03 Building Distress Tolerance, Proactive Behaviors, Cold Plunge 01:23:55 Stilling Leads to Seeing, Tool: Recognizing Stress Response; Relationships 01:30:56 Yoga Nidra, Non-Sleep Deep Rest (NDSR) 01:38:54 Yoga Nidra & Authenticity, Breaking Patterns 01:45:45 Yoga Nidra Timing, Regulation of Autonomic Nervous System; Breathwork 01:52:53 Sponsor: Waking Up 01:54:28 Alcoholism, Social Acceptability, Community, AA, Powerlessness 02:02:23 Gambling, Kids & Susceptibility 02:08:58 Transmuting Energy, Running, Dopamine, Feelings 02:15:41 Cocaine, Amphetamine, Stimulant Addiction 02:18:21 Overcoming Porn Addiction, Shame 02:30:03 Struggle, “Discomfort Appetite” 02:36:09 Addiction Treatment, Detox, Rehab Centers, 12-Step Meetings, AA 02:46:54 Is Addiction the Problem?, Trauma, Stress & Addiction Cycle 02:49:05 GLP-1 Agonists & Addiction Treatment?, HALT; Addicted to Stress? 02:52:44 Sugar Addiction, Caffeine; Ibogaine, Psylocibin & Considerations 02:59:56 Helping Someone With Addiction 03:04:58 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this episode, my guest is Robert Greene, multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. We discuss how to find, pursue and achieve one’s unique life purpose, and how to best learn from good and hard experiences along that journey. We discuss power dynamics in relationships, the different types of human communication and the interplay between seduction and vulnerability. We discuss how to find the right romantic partner, improve healthy self-awareness, the link between anxiety and creativity, and pick ideal mentors and role models. Robert also discusses his recent stroke and what he has learned from his near-death experience about motivation, urgency and appreciation for life. Listeners of all ages will benefit from Robert’s insights on navigating the process of building a deeply purposeful life and enhancing one’s relationship with the self, others and society. Use Ask Huberman Lab, our chat-based tool, for a summary, clips, and insights from this episode: https://go.hubermanlab.com/e8qm6c *Thank you to our sponsors* AG1: https://drinkag1.com/huberman ROKA: https://roka.com/huberman Helix Sleep: https://helixsleep.com/huberman Waking Up: https://wakingup.com/huberman InsideTracker: https://insidetracker.com/huberman Momentous: https://www.livemomentous.com/huberman *Huberman Lab Social & Website* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Robert Greene* Website: https://powerseductionandwar.com Books: https://amzn.to/3UnT3L6 Blog: https://powerseductionandwar.com/blog Facebook: https://Facebook.com/48LawsofPowerbook X: https://twitter.com/RobertGreene Instagram: https://www.instagram.com/robertgreeneofficial TikTok: https://www.tiktok.com/@robertgreene YouTube: https://www.youtube.com/@RobertGreeneOfficial *Timestamps* 00:00:00 Robert Greene 00:01:58 Sponsors: ROKA, Helix Sleep & Waking Up 00:05:56 Mastery (The Book), Purpose 00:08:26 Finding Purpose, Childhood, Learning & Emotional Engagement 00:18:00 Early Interests, Delight & Discovery 00:22:50 Love vs. Hate Experiences & Learning 00:28:25 Self-Awareness, Frustration, Excitation 00:31:47 Sponsor: AG1 00:33:18 Sublime Experiences, Real vs. False; Authenticity & Time 00:43:57 Power & Relationships; Purpose & Mastery 00:55:51 Seduction, Vulnerability, Childhood 01:07:04 Sponsor: InsideTracker 01:08:05 Power Dynamics & Romance; Equality, Love Sublime & Connection 01:18:42 Vulnerability in Relationships, Creativity; Social Media, Justice 01:29:45 Outrage, Control, “Art of Ignore” 01:33:50 Masculinity & Femininity 01:42:16 Picking Role Models; Purpose & Mentor Relationship 01:51:07 “Alive” Thinking; Anxiety & Creativity 01:58:55 Convergent Interests & Romantic Relationships 02:07:19 Self-Awareness, Core Values & Romantic Relationships 02:15:27 Non-Verbal Communication & Relationships 02:24:58 Eyes, Voice, Intuition & Seduction 02:28:38 Virtual World, Social Skills, Non-Verbal Communication 02:32:19 Self-Awareness & Intelligence, Artificial Intelligence (AI), Nuance 02:41:43 Human Brain, Plasticity 02:45:18 Stroke & Near-Death Experiences, Self, Time 02:55:49 Appreciation & Near-Death Experience, Urgency 03:01:36 “Death Ground” & Urgency 03:09:13 Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter #HubermanLab #RobertGreene Disclaimer: https://www.hubermanlab.com/disclaimer

My guest is Dr. Richard Schwartz, Ph.D., therapist, author, and founder of Internal Family Systems (IFS) therapy. We discuss how IFS views the mind as a collection of parts, each shaped by different life experiences—both good and bad, including trauma. To demonstrate how IFS works, Dr. Schwartz guides Dr. Huberman and you, the listener, through an example IFS session. We also explore how IFS and body awareness can help break harmful thought and behavior patterns, promote emotional healing, and build healthier relationships. Read the full episode show notes: https://go.hubermanlab.com/o5WihP4 *Thank you to our sponsors* AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman David Protein: https://davidprotein.com/huberman Wealthfront**: https://wealthfront.com/huberman Function: https://functionhealth.com/huberman _**This experience may not be representative of the experience of other clients of Wealthfront, and there is no guarantee that all clients will have similar experiences. Cash Account is offered by Wealthfront Brokerage LLC, Member FINRA/SIPC. The Annual Percentage Yield (“APY”) on cash deposits as of December 27,‬ 2024, is representative, subject to change, and requires no minimum. Funds in the Cash Account are swept to partner banks where they earn the variable‭ APY. Promo terms and FDIC coverage conditions apply. Same-day withdrawal or instant payment transfers may be limited by destination institutions, daily transaction caps, and by participating entities such as Wells Fargo, the RTP® Network, and FedNow® Service. New Cash Account deposits are subject to a 2-4 day holding period before becoming available for transfer._ *Follow Huberman Lab* Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab X: https://x.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-huberman Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter *Dr. Richard Schwartz* IFS Institute: https://ifs-institute.com IFS profile: https://ifs-institute.com/about-us/richard-c-schwartz-phd X: https://x.com/DickSchwartzCSL Facebook: https://www.facebook.com/Dr.DickSchwartz LinkedIn: https://www.linkedin.com/in/richard-schwartz-0a9a1b203 YouTube: https://www.youtube.com/@InternalFamilySystems *Timestamps* 00:00:00 Dr. Richard Schwartz 00:02:11 Internal Family Systems (IFS), Self & Parts 00:07:23 Sponsors: BetterHelp & David Protein 00:09:44 Trauma & Parts: Exiles, Roles, Critic, Managers, Firefighters 00:15:32 Frustration & Anger, Surrender & Perspective 00:19:35 Feelings, Curiosity & Self-Exploration, Protecting Other Parts 00:29:35 Exploration of Inner Frustration, Judgement, Firefighters, Protectors 00:40:04 Titanium Teddy Bear, The Self & Curiosity, Tool: The 8 C’s & Self 00:46:41 Sponsors: AG1 & Wealthfront 00:49:24 IFS Therapy, Self-Exploration 00:53:47 Role Confusion, Conflict, Self & Clarity; Legacy Burdens 01:00:26 Cognitive vs Somatic Feelings; Tools: Localize Body Feeling, Curiosity 01:04:11 IFS & Psychedelics, Ketamine, Big Self, Journal Retractions 01:11:18 Early Morning, Breathwork, Exiles & Healing 01:13:53 Sponsor: Function 01:15:41 Shame, Racism, Protectors & Carrying Burden, Compassion 01:21:29 Unhealthy Romantic Relationships, Child-Parent Relationship 01:27:06 Therapist, Self-Exploration, Protectors & Introduction to Self 01:31:08 Tool: Questions for a Self-Exploration of Internal Protectors 01:39:30 Writing, Forming New Relationships with Parts, Leading with Self 01:42:51 Protectors, Managers, Firefighters, Suicidal & Addiction Behaviors 01:48:37 Overworking, Fear, Mortality 01:54:35 Technology & Distraction, Exiles, Worthlessness 01:58:58 Psychiatry, Medicine, New Ideas 02:02:58 Culture & Expanding Problems, Activism & Self 02:10:39 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter #HubermanLab #Relationships Disclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

In this episode I interview Dr. Anna Lembke, MD, Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic at Stanford University School of Medicine. Dr. Lembke is a psychiatrist and expert in treating addictions of all kinds: drugs, alcohol, food, sex, video games, gambling, medication etc. She is also an expert in the opioid crisis and the author of Dopamine Nation: Finding Balance in the Age of Indulgence. We discuss the biology and psychology of why people become addicted to certain substances and behaviors and the key role that our “dopamine balance” plays in creating addiction. We also explore the science and practice of how to conquer addictions, why people relapse and how to avoid relapsing. Dr. Lembke shares her expertise on topics closely related to addiction such as community, shame and lying, and she explains why telling the truth—even about the most basic things in daily life—adjusts dopamine levels in our brains. This episode is an important one for anyone struggling with addictions of any kind, for their friends and families and for health care professionals. It is also for anyone who has defeated addiction and is determined to stay clean. Last but not least, it helps explain why all humans do what we do and how we can all maintain a healthy sense of pleasure seeking in life. For an up-to-date list of our current sponsors, please visit our website: https://www.hubermanlab.com/sponsors. Previous sponsors mentioned in this podcast episode may no longer be affiliated with us. Social & Website Instagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlab Twitter: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab Website: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletter Apple Podcasts: https://apple.co/3thCToZ Spotify: https://spoti.fi/3PYzuFs Dr. Anna Lembke Website: https://www.annalembke.com Stanford Profile: https://profiles.stanford.edu/anna-lembke Dopamine Nation (new book): https://amzlink.to/az09noicps3RR Timestamps 00:00:00 Dr. Anna Lembke, Addiction Expert 00:02:25 Disclaimer & Sponsors: ROKA, InsideTracker, Headspace 00:07:00 Dopamine, Happiness & Impulsivity 00:15:56 What Is Pleasure? 00:18:20 Addiction, Boredom & Passion for Life 00:24:00 Pain-Pleasure Balance Controls Addiction 00:29:10 Dopamine Deficits, Anhedonia 00:30:47 Are All Addictions the Same? 00:35:38 Boredom & Anxiety Lead to Creativity 00:40:35 Finding Your Passion Starts with Boredom & Action Steps 00:50:05 How to Break an Addiction 00:55:25 Relapse, Craving & Triggers 01:07:40 Can People Get Addicted To “Sobriety”? 01:11:45 Are We All Wired for Addiction? 01:15:57 Bizarre Addiction 01:18:14 Recovered Addicts Are Heroes 01:20:10 Lying, Truth Telling, Guilt & Shame 01:30:40 Clinical Applications of: Ibogaine, Ayahuasca, Psilocybin & MDMA 01:40:20 Social Media Addiction 01:51:25 Narcissism 01:53:30 Goal Seeking, Success & Surprise 01:58:10 Reciprocity 02:01:15 Closing Comments, Resources Disclaimer: https://www.hubermanlab.com/disclaimer

Dr. Nicole LePera chats with Jay Shetty to talk about trauma as the root of all mental health problems. They discuss how one can utilize their own environment to self heal, why people are stuck with the same adaptive mechanism that doesn’t help them change, and taking many small steps on our way to complete healing. Dr. Nicole, a trained clinical psychologist, created the SelfHealers Circle to allow people to go on their own journey and create who they want to become. Dr. Nicole lives in Los Angeles, California and loves anywhere that involves the stillness (and quiet) of nature. She currently hosts the SelfHealers Soundboard podcast with Jenna Weakland focused on recognizing patterns, healing from the past, and creating oneself. What We Discuss with Dr. LePera: 00:00 Intro 02:23 The concept of the work: getting stuck 04:33 Utilize the environment around us with many daily small steps 07:23 What is epigenetics? 09:46 Empowering yourself to be your own healer 14:04 When you entertain the idea that maybe you are broken 18:07 Overwhelming change could send us back into that same adaptive mechanism 22:26 We work with the pattern we’re stuck in 26:52 When we’re conscious, we can hear our body 31:44 The uniqueness that makes each of us different 35:31 The nature of our thoughts are reiterative and amplified in some ways 41:35 How to nurture self-awareness and self honesty without leading to self-destruction? 46:19 How do we stop letting other people's opinions define our choice? 50:16 Creating empathy to people we can’t relate to 52:47 Honoring the small choices you’re making and the moment you’re living in 54:25 Dr. LePera on Fast Five Like this show? Please leave us a review here - even one sentence helps! Post a screenshot of you listening on Instagram & tag us so we can thank you personally! Grab a copy of your own Think Like A Monk book. Get the audiobook here: https://amzn.to/2THCYUu

💰 Get my NEW book, Make Money Easy! https://lewishowes.com/moneyyou 🔔 Subscribe for more great content: https://www.youtube.com/lewishowes ▶️ ▶️ Recommended for you: https://youtu.be/3ZtSvc_MnZs?si=gewjcQ3KXyk4gV_E Lewis welcomes Dr. Nicole LePera, renowned author of the #1 New York Times bestsellers "How To Do The Work" and “How to Meet Your Self” Workbook. Dr. LePera, the creator of the #SelfHealers movement, discusses her latest book, "How to Be the Love You Seek," offering invaluable insights into healing relationships starting with oneself. She highlights the significance of understanding past traumas and how they shape current relationship dynamics, emphasizing the importance of self-love, emotional resilience, and cultivating healthy connections. Get Nicole's book "How to Be the Love You Seek: Break Cycles, Find Peace, and Heal Your Relationships": https://amzn.to/3QY5yf9 Listen to this episode on the go! 🍎 Apple Podcasts: https://podcasts.apple.com/us/podcast/the-school-of-greatness/id596047499 🟢 Spotify: https://open.spotify.com/show/07GQhOZboEZOE1ysnFLipT?si=a03d916bade54d4f 0:00 Intro 1:52 Self love vs self worth. 7:38 Where healing begins. 9:09 What makes up our nervous system? 12:08 What happens in a relationship where people haven't healed their nervous system. 13:02 What is trauma bonding? 16:29 Fixing negative patterns. 21:03 Life cycles to be aware of. 23:47 Navigating a relationship with a reactive partner. 27:41 Supporting a partner who hasn't healed yet. 46:45 Making different attachment styles work in a relationship. 48:01 The different types of relationships. 51:18 How Nicole has been tested. 56:47 The most helpful tool in Nicole's book to navigate relationships. 1:00:59 Earning love and support from an online community. For more info about this episode, go to https://lewishowes.com/1530 📙 get my NEW YORK TIMES BESTSELLING book "The Greatness Mindset" today! https://lewishowes.com/gmyo 📤 sign up for my FREE newsletter https://lewishowes.com/greatnessdelivered Follow Lewis! Instagram: https://www.instagram.com/lewishowes/ Tiktok: https://www.tiktok.com/@lewis Facebook: https://www.facebook.com/lewishowes/ Twitter: https://twitter.com/LewisHowes 💻 Website: http://lewishowes.com/ 📲 For more Greatness text PODCAST to +1 (614) 350-3960 Get More Greatness! Greatness Clips: https://www.youtube.com/@GreatnessClips Spanish: https://www.youtube.com/@LewisHowesEspanol Portuguese: https://www.youtube.com/@LewisHowesPortugues Lewis Howes Shorts: https://www.youtube.com/@lewishowesshorts #greatness #inspiration #motivation

Negative thinking is more than just a habit—it’s an addiction that fuels the ego and the pain body. Eckhart Tolle reveals how negativity creates an identity rooted in suffering, often generating drama and reinforcing emotional turmoil. Many people remain unaware of their attachment to these thought patterns, mistakenly believing that dwelling on negativity will bring about change. Eckhart explains that the first step to freedom is awareness. By observing our thoughts without identifying with them, we can break the cycle of negativity and shift toward a state of presence. He also explores how childhood conditioning shapes our emotional responses and how parents can encourage healthy emotional habits in their children. 🌟 What You’ll Discover: 🔹 The Pain Body & Ego: Why negativity feels familiar and can become an identity. 🔹 Awareness & Thought Patterns: How to witness negative thoughts without engaging them. 🔹 The Role of Complaining: How childhood conditioning shapes adult emotional habits. 🔹 Breaking Free: Practical steps to release negativity and cultivate inner peace. 🔹 Parenting & Emotional Intelligence: How to support children in developing healthy responses. ✨ Highlights: ✔️ Recognize how negativity fuels the pain body and ego. ✔️ Learn how to observe thoughts without getting caught in them. ✔️ Shift from unconscious reactivity to conscious awareness. ✔️ Understand how childhood experiences shape emotional patterns. 🌿 Why Watch? If you’ve ever struggled with persistent negative thoughts or felt trapped in a cycle of emotional suffering, Eckhart’s insights provide a roadmap to freedom. By cultivating presence and awareness, you can break free from negativity and embrace a life of greater clarity, peace, and joy. 👉 To learn more practices and approaches to deepen your realization of Presence, please subscribe to Eckhart's channel. https://bit.ly/ETYouTubeSub ✨🌟Take Your Practice Deeper with Eckhart Tolle Now🌟✨ *Exclusive Offer for YouTube Members* You’ve already started your journey with Eckhart Tolle’s teachings on YouTube—now it’s time to take that journey even deeper. We’re excited to offer you an exclusive year-long discount to join Eckhart Tolle Now for just $139—that’s only $11 per month for a full year of transformative teachings and practices. ✨Here’s what awaits you as a member of Eckhart Tolle Now: ▪️Private Community: Connect with like-minded individuals in an exclusive, supportive online platform dedicated to living in Presence. ▪️Monthly Video Practices: Guided teachings each month to help you live a life of greater peace, clarity, and mindfulness. ▪️Member-Only Discounts: Get special offers on Eckhart’s newest teachings and online courses, plus access to exclusive content. ▪️Over 300 Hours of Teachings: A treasure trove of videos covering relationships, stress relief, parenting, and more, to support your growth. ▪️Q&A Sessions with Eckhart & Kim Eng: Direct answers to your questions from Eckhart and Kim to deepen your understanding and practice. ▪️Recorded Retreats & Events: Access video recordings from Eckhart and Kim’s global retreats, bringing you the essence of their transformative events. ▪️Conversations with Spiritual Luminaries: Enjoy deep, insightful conversations between Eckhart and other renowned teachers, including Jack Kornfield, Marianne Williamson, and Neale Donald Walsch. Learn more here: https://bit.ly/ETMember 🌟 Stressed or anxious? Unlock peace and freedom with Eckhart Tolle’s Living Free from Stress and Anxiety collection: ▪️The Secret of Happiness – Find deep joy in the present moment. ▪️The Joy of Being – Embrace peace in life’s challenges. ▪️Freedom From the World – Connect with your inner purpose and freedom. ▪️Learn more about this special collection of teachings here: https://bit.ly/LivingFreeFromStressYT --- Eckhart Tolle is widely recognized as one of the most inspiring and visionary spiritual teachers in the world today. With his international bestsellers, _The Power of Now_ and _A New Earth_ —translated into more than 50 languages—he has introduced millions to the joy and freedom of living life in the present moment. The New York Times has described him as “the most popular spiritual author in the United States,” and in 2011, Watkins Review (now Watkins Mind Body Spirit) named him “the most spiritually influential person in the world.” Eckhart’s profound yet simple teachings have helped countless people around the globe experience a state of vibrantly alive inner peace in their daily lives. His teachings focus on the significance and power of Presence, the awakened state of consciousness, which transcends ego and discursive thinking. Eckhart sees this awakening as the essential next step in human evolution. #EckhartTolle #NegativeThinking #PainBody #Mindfulness #EmotionalHealing #Ego #Awareness #SelfGrowth #ConsciousLiving #InnerPeace

Watch "How to help your vagus nerve" https://youtu.be/gqweQ8JX1Kg Join my private healing community. Enrollment is NOW OPEN! Spaces are limited and do sell out: https://selfhealerscircle.com/ Order my books: "How To Be The Love You Seek" https://howtobetheloveyouseek.com "How to Meet Yourself" https://howtomeetyourself.com "How to Do the Work" https://theholisticpsychologist.com/how-to-do-the-work/ Get my FREE Relationship Future Self Journal: https://theholisticpsychologist.com/relationship-future-self-journal Stop anxiety quickly with these tools Regulate your nervous system in 3 minutes Keypoints: 0:00 Intro: 2 Exercises to feel less anxious and calmer 0:23 Intro to anxiety 1:00 Nervous system dysregulation 1:23 Somatic practices 2:04 Exercises to activate the vagus nerve 2:50 Exercise 1 ear 4:32 Exercise 2 neck 6:14 Check in with body 6:30 Share in comments: If you tried these practices, what did you notice in your body?