How to Unlock the Healing Power of Forgiveness on Your Mind and Body [Episode 922]

Topic: How to Unlock the Healing Power of Forgiveness on Your Mind and Body

Hi everyone and welcome back to our Thursday show. I hope you’re having a wonderful week so far and I’m really excited to be here with you today. Thank you so much for tuning in to cover something in our food cornerstone today and specifically top Ayurvedic herbs to combat inflammation and support your wellness. I’ve always been so passionate about plants and these energies that we bring into our body and directly impact our ability to heal, to feel great, how we age, how the energy that we have throughout the day. And when I started getting into Ayurveda some years ago, it blew me away in the textbook, how many herbs there really are. It can feel a bit overwhelming when we hear about this or that, but there are some top ones that I would see and witness my Ayurvedic doctor and teacher, Dr. Vaidya J. Prescribe, and in our herb room at the clinic, there weren’t hundreds. There were some dozens of herbs, and there are some that I’ll talk about today, which have widespread uses.

Episode Summary

In this episode, Kimberly discusses the topic of forgiveness and how it affects our physical and mental health. She emphasizes the importance of forgiveness in our overall well-being and explains how holding onto anger and resentment can have negative effects on our bodies. Snyder shares personal experiences and research findings to support her points. She provides tips and strategies for practicing forgiveness, including bringing awareness to our emotions, zooming out to gain perspective, and using heart-centered meditation. Snyder also highlights the benefits of forgiveness, such as improved sleep quality, reduced stress levels, and better relationship satisfaction.

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Episode Chapters

00:00 Introduction to Forgiveness and its Impact on Health
04:22 The Physicality of Holding onto Anger and Resentment
09:07 The Power of Forgiveness in Elevating Health and Energy
14:23 The Connection Between Forgiveness and Physical Well-being
18:39 The Importance of Letting Go and the Effects of Holding On
23:33 Practical Strategies for Practicing Forgiveness
31:18 Zooming Out and Gaining Perspective in Forgiveness
35:28 The Journey of Forgiveness: Taking Time and Doing It in Pieces
39:19 Conclusion and Invitation to Deepen the Journey of Forgiveness

SOLLUNA PRODUCT LINKS

• Glowing Greens Powder™
• Feel Good SBO Probiotics
• Feel Good Detoxy
• Feel Good Digestive Enzymes
• Feel Good Starter Kit
• Feel Good Skincare

KIMBERLY’S BOOKS

• The Hidden Power of the Five Hearts 

• Chilla Gorilla & Lanky Lemur Journey to the Heart
• The Beauty Detox Solution
• Beauty Detox Foods
• Beauty Detox Power
• Radical Beauty
• Recipes For Your Perfectly Imperfect Life
• You Are More Than You Think You Are 

OTHER PODCASTS YOU MAY ENJOY!

• Ayurvedic Tips for How to Boost Energy and Immunity with Vaidya Jay [Episode #839]
• ]The Benefit of Detoxing for Immunity and Overall Health [Episode #567]
• How To Reorganize Your Schedule to Recharge Your Vitality and Lose Weight with Dr. Suhas [Episode #757]
• 6 Simple Food Principles for Increasing Your Vitality and Longevity [Episode #755]
• The Power of Fiber for Metabolism, Ongoing Detoxification and Reducing Inflammation [Episode #850]

STUDIES AND RESEARCH

Reduced Stress and Lower Blood Pressure:

A 2003  study in the Journal of Behavioral Medicine  found that forgiveness is associated with lower levels of stress and reduced blood pressure. The researchers concluded that forgiving others can lead to significant health benefits by mitigating the physiological impacts of stress.

Heart Health:

A 2005 Study in the Journal of Personality and Social Psychology showed that individuals who forgive more easily have healthier cardiovascular systems. This study found a correlation between forgiveness and lower levels of both heart rate and blood pressure, suggesting that forgiveness can protect heart health

Sleep Quality:

A 2015  Study in the Annals of Behavioral Medicine  indicated that people who practice forgiveness experience better sleep quality. The study found that forgiveness reduces stress and anger, which are common causes of sleep disturbances.

Reduced Anxiety and Depression:

A 2014 Study in the Journal of Consulting and Clinical Psychology reviewed multiple studies and found that forgiveness interventions significantly reduce symptoms of anxiety and depression. The study highlighted that forgiveness therapy can be an effective treatment for emotional distress.

Increased Happiness and Life Satisfaction:

A 2008 Study in the Journal of Positive Psychology showed that people who practice forgiveness report higher levels of happiness and life satisfaction. The study suggested that letting go of grudges contributes to a more positive outlook on life.

Improved Relationships:

A 2005 Study in the Journal of Social and Clinical Psychology found that forgiveness leads to better relationship satisfaction and stability. The research indicated that forgiveness helps repair relationships and fosters a more positive social environment.

 

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Transcript

Kimberly Snyder (00:01.004)
Hi everyone and welcome back to our Thursday Q &A show. I hope you are having a wonderful week. We are officially past Labor Day, we’re into fall, and it’s a wonderful time to continue our journeys together into the topic of the day, which is around forgiveness and specifically how forgiveness affects your physical body and mental health and how to learn to let go. So we love to get deep.

and deeper into our wellness journey. And as we talk about here in our community, we need to focus on food and sleep and our lifestyle choices. And then we also need to focus on the energies inside of us. Forgiveness is one of these things that I’m talking about, forgiveness of self, forgiveness of other people that we can’t see with our physical eyes. Yet, as we’ll get into in the research in today’s show, it has a profound effect on our health, on our vitality.

There is this unlocking quality to higher levels of feeling lightness and peace and energy the more we let go.

So much of my own personal journey is reflected in what I’m talking about here, what I’m writing about in my books. And it’s sort of like detoxing. On one level, we start to clean up our diet. We start to look at our meals and we start to see how we can cut out refined sugars and processed ingredients, how we can clean up our oils, have healthier fats. And then once we get to that level, we start to look deeper into

detoxifying our body in a deeper level. is where detox is really powerful, our magnesium and vitamin C aid in the evenings because there are things stored in our GI tract that can continue to inhibit our amazing energy and the full flow of our circulation and our GI tracts working at their optimal level. And so on a daily basis, we may look at how we feel as we move through our day and sort of be present

Kimberly Snyder (02:02.41)
to varying extents of how we’re showing up in our work, our family life, so on and so forth. But there are things that can be stored and create patterns inside of us, ways that we aren’t letting go, something that someone said to us or did to us or something that we did. And these in turn affect our energy as we move forward in our lives and in our day. And this is how the past keeps affecting the now, which then creates an imprinted future.

So if we want to step into our true power, if we want to live these really full, incredible lives, which I know you do because you’re listening to our show, because you’re part of our community, it becomes necessary to start to forgive more and more, not in an enforced way, but as we start to awaken our hearts, as we start to have more tools and awarenesses, we can start to let go of these imprints, these patterns, these things that are stored in our medulla.

and we can start to create a more free, abundant, full now energy and future for ourselves. So I’m really excited to get into the topic today. Forgiveness is also a theme in the new book, The Hidden Power of the Five Hearts, which is just about to publish. So over on our website, mysaluna .com slash five hearts book, you can pre -order the book.

which will give you access to our four week Heart Reset program, where I will have live Zooms. You could ask me questions live. We will talk about the science and the teachings of what it means to really awaken your heart. If you’ve been listening to this for a few weeks now and you’ve put off pre -ordering, I encourage you to do it today because we are going to be closing up this amazing program quite soon, the Four Heart Reset.

program and I really, really want to share all of this amazing information with you. So please check it out over on our website where you will also see the show notes for today as well as other podcasts and offerings I think you would enjoy. Our question comes today from Erin who didn’t leave a location but Erin wherever you are sending you much love and gratitude for being part of our community. And you write, I have a struggle with forgiveness in my relationship.

Kimberly Snyder (04:22.484)
And I tend to hold onto anger and it worries me how this is affecting me. How can I learn to let go of things and learn to forgive? So what’s interesting is I placed this in or categorically on our show. put this in the body cornerstone because there’s a physicality to holding on, which we’ll talk about in a moment. But this is where the psychological becomes the physiological. This is where emotional energies, forgiveness,

On the other hand, anger, resentment, frustration, irritation have a real effect on our bodies, on our nervous systems. Forgiveness is a type of stress. It’s a type of stressor. It means that when that person’s name comes into the conversation or you think of someone, it starts to activate a change in our body. Maybe we tighten up, maybe our thoughts start to shift, maybe our voice changes, maybe we start to feel our heart race, speed up.

or if there’s something that we feel guilty about or heavy about, and it means that we don’t come into that conversation or into that moment with this loose, free, amazing vitality and energy. We start to feel small. We start to feel constricted. And what this means on a physical level is that there’s constriction happening in our body. And research shows this. In fact, a 2003 study in the Journal of Behavioral Medicine found

that forgiveness lowered stress levels and reduced blood pressure. It said that forgiveness had significant health benefits by mitigating the physiological impacts of stress. The more and more we come into this holistic healing journey and holistic wellness journey, we realize that the things that we don’t see, like our thoughts, are directly impacting feelings, the energies, the emotions running through us.

which flows through our organs. Again, not being able to forgive feels like we’re clamping down and we’re tightening on something. So just for a moment, consider some perhaps unresolved issues in your life. It could be not forgiving smaller things and larger things, not forgiving that person that cut in front of you this morning in line or in the traffic.

Kimberly Snyder (06:46.664)
not letting go of something from your childhood, a way a teacher or a classmate spoke to you, or not forgiving a caregiver for an incident that happened in your home or on a holiday or on a vacation, something that’s really imprinted in your memory, or maybe thinking of something you wish you hadn’t said or a way you didn’t treat someone or maybe the way you went through a breakup or not forgiving yourself for eating three cookies yesterday, whatever it is.

When we start to consider how much energy goes into rehashing that incident or thinking about it or trying to figure out, you know, or just replaying it in our mind over and over again, there’s energy that’s pulled towards that. And it creates what’s called incoherence in your system or dissonance, which means that your nervous system starts to go into imbalance.

and your brain waves start to become more and your heart rhythm start to become more disordered and chaotic versus heart coherence, which is smooth. And it creates this inner unity, which is reflected in more unified thoughts and feelings of peacefulness. One of the things that I talk about in the Hidden Power of the Five Hearts is that there is no such thing as justified resentments. This is from page 143.

Whether anger or hurt was justified is inconsequential in this context. The emotional and physical toll on you remains consistent regardless of the cause. If you cling to the belief that your anger is justified, you’re really fighting to hold on to a block that limits your heart’s true intelligence and brilliant radiance from expanding. Embracing forgiveness is the most energy efficient thing that you can do for your spirit. It rejuvenates your health, elevates your wellbeing.

and releases you from the weight of past resentments. Mercy and compassion are the gateways to deeper heart alignment. By crossing this threshold, you’ll experience transformative surges in coherence, leading to heightened joy and lightness. When we think about the heaviness of holding on to a block, like think about a big heavy thing in your life, a block of ice, a block of wood, it weighs you down.

Kimberly Snyder (09:07.914)
And when I worked with clients, primarily in my daily life, there were people that would come to me around food cravings, around their weight issues, but there was a lot of things they were holding onto. They didn’t like how they’d been treated at work or there were things in their relationship or there were things they really didn’t, couldn’t forgive themselves. And there really was a correlation. Start to see how much

excess heaviness there was on this person’s body in many cases. And there was this sluggishness in their digestion and sort of a sluggishness in the way they would move across the room. Even their joints could have a certain type of pressure. There was often exacerbated amounts of autoimmune conditions. Everything is so interrelated. And this is why it’s so important that we talk about forgiveness. A 2005 study in the Journal of Personality in Social Psychology

showed that individuals who forgive more easily have healthier cardiovascular systems. This study found a correlation between forgiveness and lower levels of both heart rate and blood pressure, suggesting that forgiveness can protect heart health. Heart incidences from heart attacks to strokes to all sorts of cardiovascular issues are leading cause of death in women and men, all genders really.

And so we want to look to the nuanced ways in which we protect our cardiovascular health. Yes, there is healthy diet. Yes, there is, you know, being sure that we’re exercising and that we’re moving our bodies and that we’re keeping our body within healthy, normal weight ranges. But beyond that, just feeling your body for a moment, the tightness and constriction that comes

if you were able to recall something that in the past or currently that caused you a lot of anger or that was not easy for you to forgive. And now consider as you loosen your shoulders, and we don’t want to hold on to those energies for so long just for awareness. But just notice how you can let go and shift in this moment and think about incidences and times where you were able to forgive, where you could say to someone, hey, it’s okay, microwaves and bigger ways.

Kimberly Snyder (11:32.02)
You know, I remember watching an incident in a coffee shop where someone tripped over someone’s laptop computer wire and their computer went crashing to the ground. And this person got really angry at first. And then they saw that this was someone who was so terrified and probably couldn’t afford to pay for that laptop to get repaired. And I saw in real time, this person who was probably a decade or two older than the person who

probably broke their computer shift and look into this person’s eyes. This was happening in New York City and took a deep breath and said, it’s okay. This is going to be okay. And it was so powerful. And I’m not even sure if people in the coffee shop witnessed this, but I could see a shift in the energy and this person who may had to pay some money. Maybe they had to take it to the genius bar, the Apple store, whatever it was.

The fact that they could let go of this student or this younger person who seemed terrified was so wonderful to see. then this person, maybe it was an inconvenience, maybe they did have to spend the money, but they also had this liberation of not having to hold on to the anger. I can see in my own life times when there was something where someone really hurt me.

and betrayed me and I can think of a specific instance now where there was private information about me that was shared into a group situation before I was ready to say it publicly or share about what, you know, my own life, incidents, and it got back to me that it was shared by someone who I didn’t want it shared with told me. And I remember where I was standing on the sidewalk.

because it was so impactful and I felt so betrayed. And to be honest, it took quite a bit of time for me to forgive. And I’ll share about how I did that in a moment. But when I did forgive, oof, did I feel lighter? Did I just feel a surge of energy moving through me because that person really did do something inappropriate and that wasn’t right and it wasn’t in integrity.

Kimberly Snyder (13:53.104)
and it was done out of ego. Like, look at this news I have. So it wasn’t me saying that this person, you know, their behavior was warranted or that it was okay. But I did have an upfront conversation. It was communicated to that person. There was nothing else to do. You couldn’t take back the incident. But what I could do was release myself from holding the incident. I could release myself into this incredible feeling of lightness and joy.

And it was so freeing and it’s so liberating. And so we realized how much we bind ourselves when we feel like we have to hold on to these resentments. We realized how much we hold ourselves into these little cages. And it doesn’t have to be that way. A 2015 study in the Annals of Behavioral Medicine found that people who practice forgiveness actually experienced better sleep quality.

The study found that forgiveness reduced stress and anger, are common causes of sleep disturbances. Anger is a common cause of sleep disturbance. How much do we hear about now? How difficult it is for many people to sleep? People are taking sleep aids. People are taking melatonin on a regular basis. People are up all hours of the night. We turn to things like blue light blocking glasses and creating sleep routines because this is the foundation of having really healthy sleep. But beyond that,

the energies moving through us, which we have to be aware of and we have to create tools to address will impact these basic physiologies, these basic physical functions, like our sleep patterns, like our digestion. Only we can do that, right? It’s sure we can drug ourselves every night and take these sleep aids and take the, you know, the sleep pills and the anti -anxiety drugs, but we’re not getting to the root issue.

The more free we are moment to moment, which is a huge part of what forgiveness is, it’s giving ourselves personal freedom, the more we will elevate our health and our energy and levels of peace that we feel every day. Isn’t that what we all want? To back that up, a 2014 study in the Journal of Consulting and Clinical Psychology reviewed multiple studies and found that forgiveness interventions

Kimberly Snyder (16:15.852)
significantly reduced symptoms of anxiety and depression. It’s found that forgiveness therapy was an effective treatment for emotional distress. 2008 study in the Journal of Positive Psychology found that those who practice forgiveness reported higher levels of happiness and life satisfaction. And finally, one more piece of research here, a 2005 study in the Journal of Social and Clinical Psychology found that

Forgiveness led to better relationship satisfaction and stability. Forgiveness helps to repair relationships and fosters a more positive social environment. There’s a word here that I want to echo and that is stability. Stability means groundedness. Stability means resilience against the ups and downs of stress and things that can affect us and things that we can’t control. But guess what? We can control our ability to keep

letting go more easily and more easily. When we are holding on to a level of anger and frustration, it’s like from a food perspective, imagine that you’re really bloated and there’s this huge block of cheese in your GI tract that isn’t moving easily. And so it’s sort of creating this blockage where the rest of the food isn’t digesting as well. And then you tend to get more more gassy. You tend to feel more bloated. You tend to feel more

irritated and agitated, not just from what you’re eating now or in the snacks or in the meals, but because this block is in there and it’s actually creating an energetic disturbance. That’s what this forgiveness is about. It makes you more easily agitated on a day -to -day basis because there’s something really big and really heavy in your system. We just take a deep breath now and once again consider the bigger things in our lives which have been more difficult to forgive.

And if you think back on those moments, or maybe presently now, if you’re holding onto something, there’s a heaviness that comes into your life and it’s systemic. Energy affects everything else. So you could be in the most beautiful moment, having brunch with a really dear friend or walking in the park with your child and having moments that should feel really light and joyful. But there’s a percentage of your energy that’s being tied up with these old patterns and feelings.

Kimberly Snyder (18:39.242)
And this is where we want to free ourselves. So all of this has led to this part of our show today where we’re going to talk about the how, how do we do this? So I want to shift back into the power of releasing old blocks through our hearts. And this is why there’s a whole section in the devoted heart, which is the fourth heart stage of the hidden power of the five hearts. And this is where we start to see the power.

of us as total beings. have our hearts and we have our heads. And when we work, we will use them in unison together. This is where we create miracles in our health, in our vitality, in our ability to change our perceptions, in our ability to forgive. If we approach forgiveness from a very linear place, the ego and the mind will not let us forgive completely because the ego gets stuck in the literal. She said that to me.

He actually did that. He actually broke up with me on a post -it card or he ghosted me. He never wrote back to me after we went on three dates and I can’t forgive that person. Or I can’t believe that my mother called me fat when I was 15 years old and this is why I have all these body image issues and I will never forgive her. Right? The mind holds on to the things that keeps us small. It keeps us locked into these neural patterns.

And the neural patterns keep getting reinforced over and over again in the amygdala, in this part of our brain that stores those emotional, just the ways in which we react over and over again. And it keeps us in these holding patterns. And I know this because I have experienced that myself. This incident that I shared with you earlier about this person sharing personal information about me and my relationship.

really bothered me. And I thought about it a lot. And I know this person from afar who happened to be a relative could feel it. And she knew that I was not forgiving her. And it created some definite disturbances. Along the way, I came into this heart work. And it started when I was writing, You are More Than You Think You Are a few years ago, I came across this research around the heart.

Kimberly Snyder (21:08.842)
I started reading the Vedic teachings around the heart shared by Swami Sri Yukteswar. And I wasn’t thinking about forgiveness at that point. I was looking at heart coherence from a perspective of being able to elevate our energy and our vitality. But somewhere along the way, I came across the research related to forgiveness. And this is why forgiveness is in the fourth heart stage, the devoted heart, because as I mentioned earlier on, we’re working on some of the

more surface things. We’re learning how we can go into less of a stress response and stay more resilient, breathe down and go into less food cravings, for instance, or how we can go into the day feeling more flow, more focus. These are huge things, but we’re not addressing some of the deeper, deeper things inside of our hearts, inside of our bodies. And then as we start to clear,

the surface things. Let’s say again, from a food perspective, you start to eat really well this morning, you had a glowing green smoothie, you start to have a really great lunch, and then you’re starting to eat well for a few days, then you can start to feel, hmm, there’s deeper things in there to detox, maybe from last month or a few weeks ago, or however long ago it was. And so it is with this work, we start to realize that there’s deeper things to look at, and one of those things is forgiveness. So we want to do this

from a very heart centered place beyond the mind. And we do that because it feels good and because it changes our energy and because it gives us the freedom. And as we mentioned in the research earlier, it will help everything from your cardiovascular health to your digestive health, to your blood pressure, your immunity, all these things are measurable, even your hormonal balance.

because it’s stressful to be angry. Your cortisol will rise and these hormones which can go into cortisol or the DHEA which can go into nourishing your vitality and your energy can start to elevate. Your body will change the more you forgive. There’s a lot to say about this topic and I keep alluding back to the book because there’s so much information in here but I want to give you some tips to take away today.

Kimberly Snyder (23:33.868)
I will say on page 144, there’s the harder line, forgive and let go to freedom practice, which is a seven step practice, really six steps. The last step is just to really bask in gratitude and to thank your heart for its wisdom. Through six steps, you can start to let go of some of the bigger things in your life. Now I want to call out some key parts of this, which you can start to utilize starting today.

Number one is when you start to feel those feelings of resentment or anger come up, you want to create that awareness of what that constriction feels like in your body. So like I said earlier, let’s say that person’s name got mentioned and you’re like, Ooh, that’s that person that screwed me over or got me fired from the job or didn’t call me back or whatever it was. You want to take your attention off that person.

because it will take you down a rabbit hole of thoughts, circular thought patterns over and over again, which will put your body into a certain state of stress. And you will start to be aware that maybe your heart rate is beating up or your voice is changing, or suddenly you’re in the middle of dinner or a party and you are not there in your body. You are just thinking about that incident. So the first thing to start to forgive is you start to put the attention back into your body and back into yourself. Because remember, forgiveness,

is not for the other person. It is not justifying their actions or behaviors. This is for you. This is for you letting go into more freedom, you letting go into more health and vitality. So the first step is to bring the attention back into you. So as you start to feel that trigger or that reactivity,

You’re going to shift into your heart. You’re to get out of your head and you’re going to start to self -regulate yourself. You’re going start to break that pattern of reinforcing over and over again. I’m clenching down. I’m staying into this anger. I’m staying really small here. So you’re just going to take some moments to breathe. And maybe if you’re in a party or you’re in your office, you’re just going to look around the room and you’re going to look at some objects in the room and you can name three objects.

Kimberly Snyder (25:50.888)
So right now in my room, I’m looking at a beautiful plant. I’m looking at a framed picture.

and I’m looking at my bookshelf. So you’re starting to bring yourself back into the very common sense, rational, here I am present. And when you focus on your heart, you can focus on your breathing, you can focus on your heart rate, you can get into your body, into the present moment. That’s what this heart work does. It brings you really into your power of presence right here in the moment. So you’re not getting pulled into the past where these things took place.

Another thing that you can start to do from your heart’s power and again, some of this may feel like a little bit like, I need more detail around that. Or I can’t quite conceive of that yet. But the more you start to practice this and the more you start to do your heart aligned meditation, which again, we have free tracks for on our website, mysalina .com slash five hearts book. part of the program. There’s a lot more detail in the book.

you’ll start to build your heart brain communication. So it’s easier to do these things. Our study was proven to show a 29 % increase getting into a coherent state, which is a psychological balance, this physiological balance, physical, emotional, mental balance, spiritual balance, 29 % in four weeks. This is going to make it much easier to forgive. So you can start to do this meditation as much as you can. It’s less than eight minutes.

Say four to five times a week.

Kimberly Snyder (27:31.5)
which will also help. And then moment to moment, you start to be aware that there’s things that are triggering me, things that are continuing to make me angry, things that I’m resentful of. And in the moment, you start to break that pattern by coming in, looking around the room, coming into the present moment and breathing down into your body and into your heart. Another tool I can leave you with today.

is you can imagine then that you’re zooming out of the situation and looking at it from a more objective, neutral place. You do this after you’ve gone into your heart, just focusing on your heart. You can place your hands on your heart because the mind will keep you in those very narrow thoughts. I can’t zoom out. This person did this to me. She hurt me. She, you know, said this.

she betrayed me, he cheated on me, whatever it is, we stay very small, we stay very literal, we stay in that moment. And maybe you can’t do it right when you’re triggered, but later on the day, you can journal, you can come back to this. And what I feel like is like just zooming out, almost like a bird flying out of the situation and looking at it from a much higher vantage point. So you can journal or you can consider what it looks like from a third party perspective.

And when I look at that situation from a third party perspective, the one I described to you, I can say something more like, or maybe give you the two sides. Ego, small mind says, I can’t believe she betrayed me. This is BS. I told her not to share it with anyone else. Came back to me. This is horrible. Now other, you know, other people knew about it before I was prepared to tell them. This caused friction in my relationship with these other people because they wondered why I didn’t share with them also.

earlier, she’s affected my relationship with other people. I’m so angry, right? That’s mind. And let’s, you know, separate out the fact that she did do that. But let’s also separate the fact that these thought patterns are creating that stress, the stress in my body is putting me in a stress response. It’s keeping me angry. will affect my sleep. It’ll make me age faster, literally, because incoherence.

Kimberly Snyder (29:49.844)
makes your body age faster. And this is in the science in the book. And there’s so much research that shows this stress makes us age faster. Cortisol makes us age faster. It creates wrinkles in our skin. So then we can choose for our own wellbeing, the zoomed out approach and the zoomed out approach looks like this. Wow. That was really hard to take in, but I could see that she was in her head and she was at that other party and

she probably had a little bit of insecurity or maybe she wasn’t feeling so great about herself that time. Or maybe this is a pattern that she has where sharing news makes her feel important or that she knows more than other people. But as I zoom out, I can have compassion for the fact that maybe she’s struggling to feel really good in herself and that’s why she likes to share news around other people or she didn’t think about it too much. Maybe she’s not aware.

As I zoom out, can see that her intention wasn’t really to hurt me, though she did. It really wasn’t her intention. And it’s so unfortunate that this played out. But as I continue to zoom out, I can see that, you know, there’s the possibility for more lightness here. I know that I probably won’t tell her things again that are really private because she might still have this tendency.

I know how to protect myself more in the future, but because I can’t take that back, I’m going to let this go because I know it wasn’t her intention and I’ve already cleaned it up with that other person who approached me who didn’t hear about the news. And I want to have more health and vitality and I don’t want to hold on to this.

So this is the type of zooming out that will allow you to see a different way. Now, one of the things that I talk about in the book and the research shows is that sometimes forgiveness will only happen in pieces. So it’s not just like this giant letting go. Maybe you can start to forgive a little bit at a time or one part of it. Like I forgive the fact that

Kimberly Snyder (32:10.248)
you know, she may have been struggling at the time, but I’m not ready to forgive the whole thing. I still feel really hurt. Right. So we can see a little bit and then we stay there where we are. We don’t want to push or be inauthentic. That’s the very heady way to try to push forgiveness, which is not the deep physiological, I’m elevating my health type of forgiveness. has to be really authentic and run through us.

So maybe we come back to it a little bit at a time, but maybe the next person, the next time that person’s name comes up, it doesn’t hurt as much, right? And we come back, we come back into the heart, we don’t go into the full story. We don’t wanna keep retelling the story of anger as well, which keeps that anger alive to ourselves, to other people. did you know that such and such did this to me? We breathe through in order to keep it.

you know, digesting more and more. We want to not rehash over and over again. And there was actually a research study in the book that I’ll also show because it’s quite relevant here. And this is on page 35. This is in the first heart stage, the dark heart incoherence. If you guys are watching this on YouTube, you can see this. If not, you can see this in the book. This is a graph showing where people were asked to recall anger and where they recalled care.

So they weren’t actually angry, but just like exactly what we’re talking about here, they were asked to recall something that made them get angry, something they were holding onto and something that made them feel care, like they cared for their mother or their sick pet or whatever it was. In both cases, IgA, which is an antibody that increases immunity, spiked, and then it dropped. In the case of recalling anger for six hours, your immunity

Their immunity was affected for six hours by being angry, just recalling the angry incident. And the case of care, it went up for six hours. So this shows how regenerative it is to let go and to go into these nourishing heart qualities of care and compassion. Little by little, the deeper things take time, but it just shows if we’re holding on to this anger and resentment, it affects everything in our body, including our ability to be resilient against illness and disease.

Kimberly Snyder (34:29.196)
our immunity, it breaks us down. So the little things start to practice with smaller things like, that person said something kind of rude to me in my Zoom meeting the other day. Start to create that awareness that we’re still angry. least, you know, ideally practicing the heart aligned meditation. So we’re starting to feel more coherent. Those 40 ,000 neurons in the heart are starting to get turned on. And in the moment we start to become aware, we draw it back into ourselves.

And then we tried to zoom out as much as we can. that person said something rude, but I’m not going to take it personally. She was probably having a really rushed morning or maybe she was just so engrossed in the thing that didn’t go great with her project that she said something about my part and it probably wasn’t intentional. We start to zoom out. We let go, we let go. And then over time we could start to go in and delve into the bigger things.

around our childhood or big breakups or bigger incidences that happened in our life that are still lodged in our bodies, they’re still lodged in our consciousness, mentally, physically, emotionally and spiritually. And then we can start to let go a little bit at a time. And this is where that forgive and let go to freedom practice really helped me personally to let go of that very incident that I mentioned with you.

It had been there for years, over five years, I would say. And then when I got into this work, I used this very practice and let it go. And I saw that person and it wasn’t the friction there. I also, you know, to be honest, I don’t feel called to be really close to this person or to share things with them, but I also don’t have to be angry with them. And I don’t have to hold on to that.

And that’s the freedom that we all have that’s possible through the heart’s wisdom, the heart’s intelligence way of forgiving. So the tips and strategies to take away today is number one, to understand that forgiveness has a very real impact on your physical health, mental, emotional, and spiritual health, and it affects your day -to -day energy and your ability to be in freedom and joy and peace and expansion. Number two, to realize that trying to forgive through your head is almost

Kimberly Snyder (36:55.178)
impossible, but to forgive through your heart’s intelligence is possible, even the really big things that you didn’t think you’d be able to forgive. Number three, to become aware of all the little things that bring up anger and resentment in your life and to notice what’s happening to you on a physical level. And then to bring with that awareness, to start to bring it back into your point of power, into your body, into your heart, to place your hands on your heart or just to take some deep breaths.

to focus on where you are in this moment. You can look around the room, you can name some objects in the room, you can just tune into your breath, but to come back here instead of recalling the anger, recalling the anger, which lowers your immunity for over six hours, starts to secrete the cortisol, do all these things. You wanna come here. And then the next part of this practice, maybe that moment or maybe later when you’re a little bit calmer, is to imagine that you’re zooming out from the incident.

and try to see it from a much wider perspective. This is where the heart changes our perceptions versus the ego, which keeps it really small. Well, this happened in this and this was the actual thing versus the larger perspective. It’s not so literal, but versus, you know, maybe that person was really struggling in that period of their life and maybe this is how they were treated. Maybe they just, you know, were in a rushed moment. You know, maybe I don’t have to take this so personally. Your heart’s

Zooming out perspective gives you this incredible shift, which isn’t possible from the thinking brain alone. And this is where freedom lies. This is where we can make quantum leaps in our health. This is where our energies can start to change and things that we thought we could never let go of can really be let go. So I’m so excited to share more about this with you. I hope these steps start to shift.

your day -to -day experience around forgiveness, start to work with them, start to use them. And please do join us in this four -week heart reset. If you’d like to go deeper with me, also the Hidden Power, the five hearts contain so much practical, useful, life -changing information around how you can really elevate your health and your day -to -day experience and feel more lightness and peace and forgive more deeply.

Kimberly Snyder (39:19.894)
from this incredible gateway power center of the heart. I wrote this book because I really want to share this and because this has radically changed my life. Once again, I’ve been on this journey of unfolding where it was like learning about the Glowing Green Smoothie changed my life. And then learning about meditation and spirituality changed my life. Learning about food combining, learning about yoga asanas. There’s all these like unfolding levels of the onion.

heart feels like it ties everything together and it’s the center of our being. It’s this gateway and spirituality, all these spiritual traditions. It’s the heart that is the gateway to the true self. It is the heart that is the center of this exciting modern research around heart coherence and heart -brain communication and our ability to unlock these higher levels of clarity and performance and focus and lighter thoughts. So this is where the science and the spirituality lines up and there’s so much here to offer you.

So the book is gonna be publishing in just a few days. So please pre -order your copy today so you can also unlock these amazing bonuses. We also have a 22 recipe Heart Awakening booklet for you, which you can also access with delicious new recipes. So please check it out over at mysalina .com slash five hearts book. I’m so excited to be on this journey with you. I am so honored and so grateful. We will be back here Monday as always for our next interview show.

till then take care of yourself and your amazing heart and sending you so much love. Right from my heart, so much gratitude. Please don’t hesitate to reach out to me for any way can support you. Much love and much appreciation. See you back here soon.