Home » Blog » Permission to Feel Good Workout- HIIT + Core, Upper, Lower Body + Meditation (30 Min) Ep 9

Permission to Feel Good Workout- HIIT + Core, Upper, Lower Body + Meditation (30 Min) Ep 9

Theme: Permission to Feel Good Right Now! 🙂

Welcome it’s great for you to join me! Today’s theme is permission to feel good. Feel good about your life. Feel good about the things you’ve accomplished. And feel good about what’s coming up.

Workout Overview

Today we have a seven minute warmup, a 16 minute workout, about three minutes of cool-down And the peaceful five minute meditation to connect with ourself at the end.

In today’s workout you’re going to work your core, your glutes, your upper body and your lower body.

This is a complete body weight workout. No equipment is needed

In our four exercise circuit today, we will be doing burpees, wide pushups, planks. and glute raises. We will do that for exercise set three times.

Why It’s So Important To Allow Ourselves To Feel Good Right Now

I’m so excited about today’s exercise meditation, because it’s so important to be able to feel good, since each moment passes and we’ll never get it again, which is kind of crazy.

But I think it’s addressing why we think we can’t feel good in this moment.

Here’re the reasons I think our brain uses to justify that we should always be on high alert and worry.

I think there’s a nagging feeling that if we feel good, something bad will happen because we’re going to let up or somehow it’s going to jinx it. Or maybe we’re worried that when we are feeling good, we’re accepting the things in our life that we still want to change.

Or in another context, maybe we feel happy about certain things. And in other areas, we feel sad and frustrated. I think there’s a feeling that we can only feel one thing. So if we feel sad and frustrated, we should only feel sad and frustrated.

But what if it’s okay to feel both feelings?

Then there’s idea that we need an external source to give ourselves permission to feel happy. Whether it’s from our parents or society.

Why it’s So Important to Allow Ourselves to Feel Good Right Now

I’m so excited about today’s exercise meditation, because it’s so important to be able to feel good, since each moment passes and we’ll never get it again, which is kind of crazy.

But I think it’s addressing why we think we can’t feel good in this moment.

Here’re the reasons I think our brain uses to justify that we should always be on high alert and worry.

I think there’s a nagging feeling that if we feel good, something bad will happen because we’re going to let up or somehow it’s going to jinx it. Or maybe we’re worried that when we are feeling good, we’re accepting the things in our life that we still want to change.

Or in another context, maybe we feel happy about certain things. And in other areas, we feel sad and frustrated. I think there’s a feeling that we can only feel one thing. So if we feel sad and frustrated, we should only feel sad and frustrated.

But what if it’s okay to feel both feelings?

Then there’s idea that we need an external source to give ourselves permission to feel happy. Whether it’s from our parents or society.

And sometimes I think we interpret when we allow ourselves to feel good. We think we’re saying good job to ourselves and we’ve learned praise makes us soft.

However, actually studies have shown when we’re positively reinforced, we do better.

What if we don’t need permission to feel good. What if our life doesn’t need to be better than another person’s to feel good about it. And what, if we could feel feelings of happiness and sadness about things in our life. And what if feeling good actually helped us achieve more positive things in our life.

Imagine how much more joy we could have in our life.

This isn’t about ignoring things in our life that can really suck. This is about feeling happy about the things that we can feel good about and saying, “I deserve to feel happy and I don’t need to wait and wait and wait until this and that happens to feel happy.”

Verbal Journaling

How do you want to feel?

Do you feel you hold back from allowing yourself to feel good about things in your life at all? So even though our life may not be perfect when nice things come our way, what do you find you say to yourself?

Name something positive in your life that you could feel good about.

Great. Now, give yourself praise or marvel on how awesome it is that you have this in your life.

We’re going to reflect on a positive things in our life. Again, tell me something else that’s really awesome that’s happening in your life that you can feel good about.

Great. Tell me why it’s so great to have this in your life. And give yourself praise if in some way you’ve helped this happen or maintain this positive thing.

How did you feel when you told yourself positive things about good things happening in your life?

And how did you feel about any praise that you might’ve given yourself?

If you like that exercise, throw out some ideas right now and how you could do that more often.

Did you know you are doing amazing just showing up today, pressing play, and making an effort to take care of yourself? It’s awesome. And did you know that you deserve to feel positive joy, feel loved, important?

You deserve to feel safe. You deserve to have needs, and you deserve to be able to meet those needs.

Breathe Body Focus

Take a big deep breath and with your whole body, breathe out.

Take another big deep breath in with your whole body. Squeezing your glutes and breathing out with your whole body.

During this break, put your hand on your heart and take a big, deep, relaxing breath into your chest, into your pelvis, into your legs. Notice your heartbeat, notice your body.

Do you sense any vibrations, any pounding in your body?

Relax and breathe out.

As you move, feel the ground on your hands and on your feet. Feel the air as you move through the air. Feel your lungs as you take a big deep breath in. Feel every molecule in your body. Feel yourself moving as a whole unit. Big, deep breath in.

Feel your organs move every time your feet land on the floor. Feel and listen to that heartbeat pounding inside of you as you move through the air.

Breathe deep into your pelvis, into your legs, into your glutes, and then breathe out with your whole body.

As you push up through your pushups, feel the ground on your hands. Take a big deep breath and go, “I can” push, push, push. As you come down, breathe in tucking that pelvis really tight in that core. And as you push out chant “I can”. When you say, “I can” make sure to say it with your whole body, with every molecule in your body, breathe out, “I can.”

Nice! 10 seconds left. Big deep breath in again with your whole body. Say, “I can”.

Take a big deep breath. And as you breathe out, breathe out with your whole body and say, “I can”. Imagine every molecule in your body is chanting this positive mantra. “I can”. Feel the molecules on your hands, breathing out the words “I can”.

Nice! 10 seconds left. Feel your legs tingling as it presents out the words “I can”.

Take a deep breath in. Into your whole body into your legs, into your butt muscles, into your core, into your face, into your arms. Take a deep breath in, and then as you squeeze your glutes, say “I can”.

Another big, deep breath in, into your whole body, into your toes, into your legs, into your butt, into your core deep breath in, and as you’re squeezing say, “I can”.

During this break, as you put a hand on your heart, notice the beating of your heart.

Listen to the movement of your organs and your blood rushing through your body. Stay with the breath, watching it, watching it, as it comes in, staying with the breath in your body, feeling the breath through your legs, through your Oregon’s, through your pelvis and breathing out. Ah,

Affirmations

Say to yourself, “I deserve all the wonderful things in my life”.

Say to yourself, “by feeling good about what I have I am filling myself with positive energy to reach for more”.

Say, nice and loud to yourself, “everything is perfect right now as it is in this moment. Everything is perfect right now as it is in this moment”.

Say to yourself, “I deserve to feel happy about these positive things in my life and times.”

Say to yourself, “good job to me for showing up today for showing up to this exercise meditation session”.

Say to yourself, “I don’t have to feel guilty for what I have. I don’t have to achieve anything else to feel good right now”.

Say to yourself, “I can feel amazing right now with nothing else”.

Say to yourself, “I only have this one life to live. I only have this one moment and then it’s gone”.

Say to yourself, “every moment and breath that I have is so special”.

Say to yourself, “good job to me for caring and paying attention to myself and my body”.

Say to yourself, “I can feel good about me for being me, exactly how I am”.

Say to yourself, “however, my life is right now, I can sink into a joy of the marvel of who I am and what I have”.

Say out loud to yourself, “when I feel happy about what I have now, I attract more positive energy to my life”.

Say to yourself, “it’s important for me to feel good about the many small wins today and yesterday”.

Say to yourself, “I am perfect as I am right now”.

Say to yourself, “I’m important”.

Say to yourself, “my wellbeing and happiness is impacting”.

Say to yourself, “I don’t need anyone’s permission to feel amazing about the positives in my life”.

Say to yourself, “I am living this life for me, and it doesn’t matter what other people have in their life. My life and my happiness is just for me”.

Say to yourself, “even if there’s things in my life that are not perfect, I can feel awesome about the things that are going well. And more awesomeness is coming my way”.

Say to yourself, “It’s okay for me to feel sad, happy and other emotions all at the same time”.

My Own Struggle with Allowing Myself to Feel Happy in the Moment

Good job in taking care of yourself today. Good job in breathing and being in your body, which is one of the deepest forms of care we can have for ourselves.

I created today’s workout because I noticed that I’m not always as happy as I feel I could be for what I have in my life. I kind of carry this idea that if I allow myself to be happy, I’ll stop working and I won’t achieve my next goals.

At the same time, I’m afraid. I’m afraid of my life passing before me and never really feeling that joy that I can feel if I really take a moment to try. I’m afraid of losing loved ones and not appreciating the time I had with them.

I feel like it’s ironic how a lot of us carry this idea that we have to work really hard and be really productive to get to this grand place. But, if we just stop and take a big, deep breath, for me, if I meditate a little longer and spend an hour just sitting in the quietness, I can feel so much joy.

So that’s why I created this exercise meditation session. So that’s why I created this exercise meditation episode. So that I can remind myself if I sense that there’s this happiness, the pit of my stomach, that I’m not grabbing and feeling, maybe I can play this episode to help me relax and really sink into the joy that I can feel.

Tell me how you feel about embracing the joy in your life.

How do you feel about leaning into happiness in our life?

Tell me how do you remind yourself to feel happy about what you have?

Leave comments below or on one of my social media pages.

One Request

And if you liked today’s episode and liked hanging out with me, because I liked hanging out with you, I could really use some cheering and support as I’m nervous that I sounded weird or something. So if you could leave a review on my Facebook page. Or even better on the iTunes page, that’s where it really supports the podcast.

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