1 00:00:00,080 --> 00:00:03,480 Speaker 1: Through the practice of meditation. My frims were really training 2 00:00:03,760 --> 00:00:08,240 Speaker 1: the mind to bring you a kind awareness to not 3 00:00:08,320 --> 00:00:12,480 Speaker 1: only how we're feeling, but also to help us take 4 00:00:12,520 --> 00:00:14,800 Speaker 1: a little bit of a different perspective to some of 5 00:00:14,840 --> 00:00:17,240 Speaker 1: these situations that might be arising. And that was one 6 00:00:17,280 --> 00:00:22,279 Speaker 1: of the biggest things that I noticed pretty straight away actually, 7 00:00:22,520 --> 00:00:25,880 Speaker 1: was that, Gosh, it's really how I'm responding to the 8 00:00:26,000 --> 00:00:29,280 Speaker 1: stress in my life that's causing the issues. So how 9 00:00:29,320 --> 00:00:31,760 Speaker 1: can I perhaps change the conversation. 10 00:00:46,240 --> 00:00:49,440 Speaker 2: Hey everyone, Emily Avadi or you are listening to another 11 00:00:49,520 --> 00:00:53,239 Speaker 2: installment of Hurdle Moment from Hurdle. We've got a lot 12 00:00:53,280 --> 00:00:57,160 Speaker 2: of new listeners around these parts this week after the 13 00:00:58,120 --> 00:01:02,920 Speaker 2: unbelievable response to our Alex silver Fagan's episode this Monday, 14 00:01:03,000 --> 00:01:06,520 Speaker 2: as well as my guest appearance on the Girlfriends and 15 00:01:06,640 --> 00:01:10,480 Speaker 2: Business podcast with my dear friend Brittany Driscoll, co created 16 00:01:10,760 --> 00:01:14,440 Speaker 2: by Ali Webb and Lorie Harder. So grateful to all 17 00:01:14,480 --> 00:01:17,319 Speaker 2: three of you for having me as your first guest. 18 00:01:17,400 --> 00:01:19,399 Speaker 2: I'll put the link to that in the show notes. 19 00:01:19,440 --> 00:01:22,440 Speaker 2: But lots of new listeners over here, so let me 20 00:01:22,520 --> 00:01:26,120 Speaker 2: be the first to tell you welcome. I'm grateful for 21 00:01:26,200 --> 00:01:29,960 Speaker 2: your ear and I promise to bring you thought provoking, 22 00:01:30,360 --> 00:01:36,039 Speaker 2: helpful conversations about topics that will help you live healthier, happier, 23 00:01:36,360 --> 00:01:40,520 Speaker 2: more motivated lives. Over here on Hurdle Moment Wednesdays, I 24 00:01:40,600 --> 00:01:45,039 Speaker 2: often bring in experts to unpack different topics, and today 25 00:01:45,360 --> 00:01:49,800 Speaker 2: I'm diving into the benefits of meditation and mindfulness for 26 00:01:49,920 --> 00:01:53,720 Speaker 2: sleep with Eve Lewis Prieto. She's the director of Meditation 27 00:01:53,880 --> 00:01:57,520 Speaker 2: and a mindfulness teacher at Headspace, and it's a perfect 28 00:01:57,520 --> 00:01:59,200 Speaker 2: time for us to connect on this topic as we 29 00:01:59,240 --> 00:02:02,600 Speaker 2: head into a global stress awareness a month, and in 30 00:02:02,640 --> 00:02:06,840 Speaker 2: honor of the Netflix premiere of Headspace's Guide to Sleep, 31 00:02:06,920 --> 00:02:10,920 Speaker 2: which actually comes out today and Eve is narrating the series. 32 00:02:11,200 --> 00:02:14,160 Speaker 2: In today's episode, Eve offers up her best practice tips 33 00:02:14,160 --> 00:02:17,919 Speaker 2: on how to integrate meditation into your routine for better sleep. 34 00:02:17,960 --> 00:02:18,920 Speaker 3: We talk about it all. 35 00:02:19,040 --> 00:02:22,720 Speaker 2: I have been, like many of you, frustrated about both 36 00:02:22,800 --> 00:02:25,320 Speaker 2: not being able to get to sleep and waking up 37 00:02:25,320 --> 00:02:27,440 Speaker 2: in the middle of the night, and we unpack how 38 00:02:27,480 --> 00:02:30,840 Speaker 2: the practice can help with both of those things. She 39 00:02:30,960 --> 00:02:33,640 Speaker 2: also talks about what time of day could be best 40 00:02:33,760 --> 00:02:37,280 Speaker 2: to implement meditation into your routine and sheds some light 41 00:02:37,320 --> 00:02:40,160 Speaker 2: on a question I had which is, are there different 42 00:02:40,240 --> 00:02:42,880 Speaker 2: types of meditation that you should be doing to benefit 43 00:02:42,960 --> 00:02:46,160 Speaker 2: different areas of your life, whether it be stress reduction 44 00:02:46,280 --> 00:02:50,520 Speaker 2: and anxiety to sleep, or perhaps work life balance. You 45 00:02:50,560 --> 00:02:52,799 Speaker 2: get the idea. A lot of different issues that many 46 00:02:52,840 --> 00:02:55,359 Speaker 2: of us struggle with, and Eve talks to us about 47 00:02:55,400 --> 00:02:59,000 Speaker 2: how meditation can be beneficial to deal with them all. 48 00:02:59,280 --> 00:03:02,320 Speaker 2: I also have a fun announcement. I have a new 49 00:03:02,560 --> 00:03:05,959 Speaker 2: hurdle session on the horizon for those of you who 50 00:03:06,000 --> 00:03:09,480 Speaker 2: may be new to the feed Hurdle sessions our digital 51 00:03:09,600 --> 00:03:12,959 Speaker 2: workshops that I offer to the hurdle community. At the 52 00:03:13,000 --> 00:03:16,120 Speaker 2: beginning of the year, we did many a hurdle session 53 00:03:16,200 --> 00:03:20,200 Speaker 2: on goal setting, and come May eleventh, at seven pm Eastern, 54 00:03:20,440 --> 00:03:22,800 Speaker 2: I'm going to be offering a twenty twenty one mid 55 00:03:23,120 --> 00:03:27,160 Speaker 2: year reset hurdle session. You know why, because I believe 56 00:03:27,360 --> 00:03:29,040 Speaker 2: that it's time for a touch base. We're going to 57 00:03:29,080 --> 00:03:32,840 Speaker 2: get together and unpack and regroup on your biggest twenty 58 00:03:32,880 --> 00:03:38,280 Speaker 2: twenty one goals. Zero judgment. Things happen, life happens right now. 59 00:03:38,360 --> 00:03:41,600 Speaker 2: You have the opportunity to get back on track, to 60 00:03:41,680 --> 00:03:43,560 Speaker 2: go where you want to go, to get done what 61 00:03:43,600 --> 00:03:45,280 Speaker 2: you want to get done. And I'm going to talk 62 00:03:45,320 --> 00:03:48,640 Speaker 2: you through the exact steps on how to get there. 63 00:03:49,080 --> 00:03:52,560 Speaker 2: Link to snag your ticket. Space is limited to a 64 00:03:52,600 --> 00:03:57,200 Speaker 2: small group session is in the show notes. As always, 65 00:03:57,240 --> 00:03:59,960 Speaker 2: make sure you're following along with Hurdle at Hurdle Podcast. 66 00:04:00,080 --> 00:04:04,040 Speaker 2: I'm over at Emily a body and with that, let's 67 00:04:04,040 --> 00:04:13,000 Speaker 2: get to hurdling. 68 00:04:13,480 --> 00:04:13,840 Speaker 3: Today. 69 00:04:13,920 --> 00:04:18,080 Speaker 2: I'm sitting down with Eve Lewis Prietoshio's the director of 70 00:04:18,160 --> 00:04:21,320 Speaker 2: meditation and a mindfulness teacher at Headspace. 71 00:04:21,440 --> 00:04:25,000 Speaker 1: How are you today, Hi, Emily, I'm really good. 72 00:04:25,040 --> 00:04:25,480 Speaker 3: Thank you. 73 00:04:25,560 --> 00:04:28,200 Speaker 1: It's so nice to be speaking with you today. 74 00:04:29,120 --> 00:04:31,920 Speaker 2: It's so nice to be speaking with you. I feel 75 00:04:32,040 --> 00:04:35,039 Speaker 2: instantly calmer. I'm sure that people tell you that all 76 00:04:35,160 --> 00:04:35,839 Speaker 2: of the time. 77 00:04:39,240 --> 00:04:40,680 Speaker 3: You know, I'm getting used to that. 78 00:04:41,760 --> 00:04:44,919 Speaker 1: It's funny when people say you sent me to sleep 79 00:04:45,000 --> 00:04:50,279 Speaker 1: last night, like, oh good, glad, I could be upset. 80 00:04:50,640 --> 00:04:52,320 Speaker 3: I'm glad. I'm glad I can help. 81 00:04:53,440 --> 00:04:58,920 Speaker 2: Yeah, we are chatting today about meditation and sleep. Now, 82 00:04:58,960 --> 00:05:02,520 Speaker 2: before we get into some of the nitty gritty when 83 00:05:02,520 --> 00:05:04,520 Speaker 2: it comes to that, talk to me a little bit 84 00:05:04,600 --> 00:05:08,640 Speaker 2: about your journey with meditation and how you arrived at Headspace. 85 00:05:09,120 --> 00:05:12,320 Speaker 1: I joined when I think we just launched the first 86 00:05:12,400 --> 00:05:17,280 Speaker 1: version of our app, Prior to that, Andy had been 87 00:05:17,360 --> 00:05:22,280 Speaker 1: leading meditation and mindfulness events, so it took a little 88 00:05:22,279 --> 00:05:24,800 Speaker 1: bit of convincing by rich is In, our founder to 89 00:05:25,200 --> 00:05:29,279 Speaker 1: make it digital. But my journey into meditation really began 90 00:05:30,160 --> 00:05:33,680 Speaker 1: because I was really experiencing a lot of stress and 91 00:05:33,720 --> 00:05:35,200 Speaker 1: anxiety in my life. 92 00:05:35,760 --> 00:05:38,520 Speaker 3: I used to work in advertising. 93 00:05:38,400 --> 00:05:42,880 Speaker 1: So pretty full on existence, you know, burning the can 94 00:05:42,960 --> 00:05:47,000 Speaker 1: that both ends. And I'd also been experiencing a lot 95 00:05:47,040 --> 00:05:51,000 Speaker 1: of stress within my family. My dad hadn't been very 96 00:05:51,000 --> 00:05:54,000 Speaker 1: well for a number of years, and I was in 97 00:05:54,040 --> 00:05:57,000 Speaker 1: a lot of debt after a bad relationship. So I 98 00:05:57,120 --> 00:06:00,560 Speaker 1: was just not in a very good place, and it 99 00:06:00,600 --> 00:06:04,719 Speaker 1: was having a significant impact on my sleep. Actually, I 100 00:06:04,839 --> 00:06:07,080 Speaker 1: was finding it really really hard to get to sleep, 101 00:06:07,160 --> 00:06:11,360 Speaker 1: and then when I finally drifted off, I would often 102 00:06:11,400 --> 00:06:13,520 Speaker 1: wake up at least two to three times in the night, 103 00:06:14,320 --> 00:06:16,960 Speaker 1: and you know, over the course of a few months, 104 00:06:17,000 --> 00:06:19,719 Speaker 1: even maybe beyond that, it was really took a toll 105 00:06:19,760 --> 00:06:22,000 Speaker 1: on my health. I lost a lot of weight, I 106 00:06:22,200 --> 00:06:25,400 Speaker 1: was really irritable to be around, generally just not in 107 00:06:25,480 --> 00:06:29,400 Speaker 1: good company. And one day I actually woke up with 108 00:06:31,000 --> 00:06:34,120 Speaker 1: a rash on my neck, my hands, my skin, and 109 00:06:34,440 --> 00:06:37,240 Speaker 1: it was quite literally my body's way of saying stop. 110 00:06:37,400 --> 00:06:39,680 Speaker 3: The stress was really showing up very physically. 111 00:06:40,320 --> 00:06:43,279 Speaker 1: And around the same time, a very good friend of 112 00:06:43,279 --> 00:06:47,960 Speaker 1: mine sent me an article actually about headspace. It was 113 00:06:48,480 --> 00:06:52,240 Speaker 1: one of our first big print pieces in The Guardian 114 00:06:52,440 --> 00:06:57,120 Speaker 1: in the UK, and at first I was pretty dismissive. 115 00:06:57,240 --> 00:07:02,560 Speaker 1: I'll be honest, I definitely associated or thought that meditation 116 00:07:02,760 --> 00:07:05,080 Speaker 1: was very spiritual and religious, and I was like, this 117 00:07:05,160 --> 00:07:09,880 Speaker 1: is I'm good, thanks, I'll figure this out. Anyway, I 118 00:07:09,960 --> 00:07:13,440 Speaker 1: wasn't good, and I continued to feel worse, and she 119 00:07:13,560 --> 00:07:16,840 Speaker 1: nudged me again as she had actually been trying headspace 120 00:07:18,200 --> 00:07:22,800 Speaker 1: and anyway, she convinced me, and I'll never forget my 121 00:07:22,920 --> 00:07:28,040 Speaker 1: first ever ten minute session with Andy, and I remember thinking, 122 00:07:28,400 --> 00:07:32,160 Speaker 1: you know, wow, there is an alternative to feeling what 123 00:07:32,200 --> 00:07:37,040 Speaker 1: I'm feeling right now. And it's not that my stress 124 00:07:37,080 --> 00:07:39,280 Speaker 1: and anxiety and all the problems that I was experiencing 125 00:07:39,360 --> 00:07:43,000 Speaker 1: my life just suddenly disappeared, you know, absolutely not. But 126 00:07:43,640 --> 00:07:46,360 Speaker 1: in learning to understand my own mind and learning to 127 00:07:46,440 --> 00:07:51,360 Speaker 1: understand my you know, reactions to stressful events and situations, 128 00:07:52,160 --> 00:07:54,880 Speaker 1: I was able to bring in a greater awareness of 129 00:07:55,160 --> 00:07:58,640 Speaker 1: you know, how I was behaving around them, how it 130 00:07:58,720 --> 00:08:03,360 Speaker 1: was impacting you know, my body, my health, and yeah, 131 00:08:03,480 --> 00:08:06,160 Speaker 1: I was kind of hooked from there really, and like 132 00:08:06,240 --> 00:08:09,640 Speaker 1: everyone I've had, you know, in my early days of 133 00:08:09,680 --> 00:08:14,040 Speaker 1: meditating stops and starts. You know, I meditated pretty consistently 134 00:08:14,080 --> 00:08:15,440 Speaker 1: for a few months and I was like, right, I'm 135 00:08:15,480 --> 00:08:18,960 Speaker 1: good now, I don't need it anymore. And you know, 136 00:08:19,200 --> 00:08:22,280 Speaker 1: then unfortunately those sort of habitual patterns come back in. 137 00:08:22,880 --> 00:08:25,000 Speaker 3: And it's called a practice for a. 138 00:08:25,000 --> 00:08:28,080 Speaker 1: Reason because you need to kind of continue practicing it. 139 00:08:28,160 --> 00:08:31,000 Speaker 3: And it was through a. 140 00:08:32,480 --> 00:08:34,920 Speaker 1: You know, a bit of an auspicious coincidence, having a 141 00:08:34,920 --> 00:08:38,280 Speaker 1: conversation with a very good friend of mine, I decided 142 00:08:38,320 --> 00:08:40,640 Speaker 1: to quit working and advertising and I was going to 143 00:08:40,679 --> 00:08:44,320 Speaker 1: train as a pilates teacher. Actually, I'd always been really 144 00:08:44,400 --> 00:08:49,959 Speaker 1: into movement and fitness, and I just happened to be 145 00:08:50,080 --> 00:08:53,640 Speaker 1: updating how what I was going to do, and I said, 146 00:08:53,640 --> 00:08:55,680 Speaker 1: but you know, I've I'd love to work with someone 147 00:08:55,720 --> 00:08:58,760 Speaker 1: like Headspace. You know, it's helped me so much. And 148 00:08:58,840 --> 00:09:01,560 Speaker 1: it turns out she used to work with Rich. So 149 00:09:01,840 --> 00:09:04,440 Speaker 1: I never trained as a pilaritus teacher and instead I 150 00:09:04,520 --> 00:09:06,080 Speaker 1: ended up training as a meditation teacher. 151 00:09:06,520 --> 00:09:09,680 Speaker 2: Wow, talk about a really special journey. I mean, I 152 00:09:09,679 --> 00:09:12,760 Speaker 2: think a lot of people can definitely relate when you 153 00:09:12,840 --> 00:09:17,400 Speaker 2: talk about your hesitancy to get into meditation. There's certainly 154 00:09:17,400 --> 00:09:21,600 Speaker 2: a hurdle that goes hand in hand with that experience. 155 00:09:21,840 --> 00:09:24,720 Speaker 2: Do you have any other recommendations for those that feel 156 00:09:24,760 --> 00:09:26,880 Speaker 2: like you did, for those that just are of the 157 00:09:26,960 --> 00:09:29,480 Speaker 2: mindset like I just don't know if this is for me. 158 00:09:29,960 --> 00:09:33,359 Speaker 1: Yeah, and I'll definitely speak on you know, personal experience. 159 00:09:33,640 --> 00:09:37,520 Speaker 1: I think when you know, well, there's a couple of things. 160 00:09:37,559 --> 00:09:40,240 Speaker 1: There's the associations that we have around the practice like 161 00:09:40,280 --> 00:09:43,720 Speaker 1: meditation because of its roots in you know, it's spiritual 162 00:09:43,800 --> 00:09:46,640 Speaker 1: roots in Buddhism, and it can be viewed and it 163 00:09:46,720 --> 00:09:49,080 Speaker 1: is viewed as a spiritual practice and the religious practice 164 00:09:49,080 --> 00:09:51,240 Speaker 1: for many, many millions of people all over the world. 165 00:09:51,559 --> 00:09:54,960 Speaker 1: But really about talking about training the mind, much like 166 00:09:55,000 --> 00:09:58,600 Speaker 1: we train our body and exercise, how we think about 167 00:09:59,040 --> 00:10:02,200 Speaker 1: trying to think about how we eat, you know, the 168 00:10:02,280 --> 00:10:06,839 Speaker 1: mind is it needs that same care and attention. And 169 00:10:06,920 --> 00:10:08,920 Speaker 1: so I would say to anyone who is a little 170 00:10:08,960 --> 00:10:12,200 Speaker 1: on the fence trying it out, if you've realized it's 171 00:10:12,240 --> 00:10:14,760 Speaker 1: not for you, then at least you've tried it. Because 172 00:10:14,760 --> 00:10:17,760 Speaker 1: I was so dismissive of it and I immediately sort 173 00:10:17,760 --> 00:10:22,080 Speaker 1: of assumed it wouldn't really work. Even just that process 174 00:10:22,120 --> 00:10:25,120 Speaker 1: itself meant that I was really curious to learn more. 175 00:10:26,000 --> 00:10:28,960 Speaker 1: And for so many of us, you know, sitting with 176 00:10:29,080 --> 00:10:33,160 Speaker 1: the mind, we've never really done that before. So it's 177 00:10:33,240 --> 00:10:36,600 Speaker 1: this new relationship that you're developing kind of with yourself. 178 00:10:36,880 --> 00:10:39,880 Speaker 1: I was talking about this recently about dismissing things we've 179 00:10:39,920 --> 00:10:42,320 Speaker 1: never tried, and you know, we do it quite often 180 00:10:42,320 --> 00:10:44,840 Speaker 1: with things like say, your food we've never eaten. Are like, oh, 181 00:10:44,880 --> 00:10:47,439 Speaker 1: I don't like that. It's like, boy, have you ever 182 00:10:47,480 --> 00:10:48,880 Speaker 1: tried it? And you're like, no, no, no, but I 183 00:10:49,080 --> 00:10:51,760 Speaker 1: don't like it because we put this like perception and 184 00:10:51,760 --> 00:10:55,120 Speaker 1: this association with things that we think will write and 185 00:10:55,160 --> 00:10:57,760 Speaker 1: then interestingly, when we try them, we're like, oh, this 186 00:10:57,880 --> 00:11:02,439 Speaker 1: isn't quite what I thought. So I think curiosity is 187 00:11:02,480 --> 00:11:05,560 Speaker 1: a really good word actually, just being curious around you know, 188 00:11:06,200 --> 00:11:09,440 Speaker 1: what is how you're feeling right now, and there could 189 00:11:09,480 --> 00:11:13,720 Speaker 1: be some alternatives to try, things like practices and meditation, mindfulness, 190 00:11:13,800 --> 00:11:17,280 Speaker 1: but also just bringing a greater awareness into how you're feeling. 191 00:11:17,520 --> 00:11:22,280 Speaker 2: Completely on the vibe of this may be something that 192 00:11:22,360 --> 00:11:25,360 Speaker 2: I don't like, but I'm gonna try it anyway. I 193 00:11:25,400 --> 00:11:28,000 Speaker 2: was actually with a friend last night and we had 194 00:11:28,000 --> 00:11:32,280 Speaker 2: suggested to a server at the restaurant that we were 195 00:11:32,320 --> 00:11:34,680 Speaker 2: at that she could just pick some of their most 196 00:11:34,720 --> 00:11:38,360 Speaker 2: popular small plates to send to the table, and she 197 00:11:38,559 --> 00:11:40,680 Speaker 2: brought us over about ten minutes later a set of 198 00:11:40,679 --> 00:11:44,600 Speaker 2: silverware that was specifically for wait for it, s cargo. 199 00:11:44,960 --> 00:11:48,160 Speaker 2: And my friend looks at me and he's like, oh, 200 00:11:48,160 --> 00:11:50,680 Speaker 2: those are for you. And so when they show up, 201 00:11:51,280 --> 00:11:52,960 Speaker 2: I was like, well, you have to try it if 202 00:11:53,000 --> 00:11:54,920 Speaker 2: they're here, and he tried it and he was like, yep, 203 00:11:54,960 --> 00:12:00,360 Speaker 2: that's delicious. So totally different, but very much of that 204 00:12:00,480 --> 00:12:03,480 Speaker 2: well this isn't going to be for me mentality. I'm 205 00:12:03,520 --> 00:12:06,160 Speaker 2: sure that the vegans and the vegetarians listening to that 206 00:12:06,240 --> 00:12:07,600 Speaker 2: are like, oh no, thank you. 207 00:12:09,240 --> 00:12:11,680 Speaker 1: Yeah, but it's amazing how much that I mean, food 208 00:12:11,760 --> 00:12:13,880 Speaker 1: is a really good example, but we do it in 209 00:12:13,960 --> 00:12:17,959 Speaker 1: so many different ways, kind of almost without realizing whether, 210 00:12:18,040 --> 00:12:19,720 Speaker 1: and often you know, it can be to do with 211 00:12:19,800 --> 00:12:22,960 Speaker 1: things that might be helpful towards us, We immediately and 212 00:12:22,960 --> 00:12:25,480 Speaker 1: I'm talking of my own experience here, you know, be like, 213 00:12:25,600 --> 00:12:29,160 Speaker 1: well it probably won't work for me, because we're sort 214 00:12:29,160 --> 00:12:33,679 Speaker 1: of defaulted to assume that doing things for ourselves probably 215 00:12:33,720 --> 00:12:37,040 Speaker 1: won't work. So you know that's why I said, so 216 00:12:37,080 --> 00:12:40,840 Speaker 1: I've sent the curiosity and kindness, particularly when we're talking 217 00:12:40,840 --> 00:12:43,360 Speaker 1: about the mind, is pretty important. 218 00:12:43,679 --> 00:12:46,600 Speaker 2: So let's bring this around back to what we're here 219 00:12:46,640 --> 00:12:49,800 Speaker 2: to talk about today, and that is sleep and how 220 00:12:49,880 --> 00:12:54,120 Speaker 2: meditation can give us a little helping hand in that department. 221 00:12:54,160 --> 00:12:57,160 Speaker 2: I know you referenced that you had a really rough 222 00:12:57,240 --> 00:12:59,720 Speaker 2: time at sleeping when you were dealing with some of 223 00:12:59,760 --> 00:13:03,480 Speaker 2: that chaos in your life. Talk to me about the 224 00:13:03,520 --> 00:13:07,240 Speaker 2: basics here. I mean, for again, someone who hasn't really 225 00:13:07,280 --> 00:13:11,280 Speaker 2: implemented meditation when it comes to their sleep for the 226 00:13:11,320 --> 00:13:14,400 Speaker 2: better miant of it. Where does somebody start and why? 227 00:13:14,559 --> 00:13:16,680 Speaker 2: Why is meditation and good for our sleep? 228 00:13:17,080 --> 00:13:17,280 Speaker 3: Yeah? 229 00:13:17,440 --> 00:13:20,760 Speaker 1: Lots to say here. So I think the first thing 230 00:13:20,880 --> 00:13:24,240 Speaker 1: is that you know, sleep is universal. You know, we 231 00:13:24,320 --> 00:13:27,920 Speaker 1: all need to sleep in order to feel generally healthy 232 00:13:28,320 --> 00:13:31,160 Speaker 1: and happy. You know, when we're not sleeping well and 233 00:13:31,160 --> 00:13:34,520 Speaker 1: we're not having good night's rest or storative rest, how 234 00:13:34,520 --> 00:13:37,040 Speaker 1: we show up in the day can be you know, 235 00:13:37,080 --> 00:13:41,920 Speaker 1: I use my own example, irritable, frustrated, short tempered, and 236 00:13:42,000 --> 00:13:46,240 Speaker 1: so you know, sleep is in many ways we kind 237 00:13:46,280 --> 00:13:49,880 Speaker 1: of take it for granted that we sleep and don't 238 00:13:49,880 --> 00:13:53,560 Speaker 1: really think about it from a you know, sleep is 239 00:13:53,600 --> 00:13:55,520 Speaker 1: not separate from the day, as the day is not 240 00:13:55,559 --> 00:13:59,040 Speaker 1: separate from sleep. And I think if we can do things, 241 00:13:59,080 --> 00:14:01,400 Speaker 1: you know, this is where menation mindfulness. 242 00:14:00,880 --> 00:14:01,480 Speaker 3: Really comes in. 243 00:14:01,520 --> 00:14:03,200 Speaker 1: What are the things that we can do in our 244 00:14:03,280 --> 00:14:06,560 Speaker 1: day That means that when we come to hit the 245 00:14:06,920 --> 00:14:09,400 Speaker 1: pay so to speak, put the head on the pillow 246 00:14:09,440 --> 00:14:11,880 Speaker 1: and turn the light out, that we're actually able to 247 00:14:13,679 --> 00:14:18,000 Speaker 1: wind down and get to sleep, you know, quicker than 248 00:14:18,280 --> 00:14:23,720 Speaker 1: maybe we would normally otherwise. And you know, it is 249 00:14:23,880 --> 00:14:26,360 Speaker 1: that that point around what we do in our day 250 00:14:26,400 --> 00:14:28,960 Speaker 1: really really does impact, you know, when it comes to 251 00:14:29,320 --> 00:14:32,600 Speaker 1: going to bed. And the way that meditation mindfulness can 252 00:14:32,640 --> 00:14:37,720 Speaker 1: be such a helpful tool is, you know, particularly when 253 00:14:37,760 --> 00:14:40,080 Speaker 1: it retains to things like stress and anxiety. You know, 254 00:14:40,080 --> 00:14:42,920 Speaker 1: stress is designed to keep you awake, like it's our 255 00:14:42,920 --> 00:14:47,560 Speaker 1: body's physical response to, you know, a challenging or threatening situation, 256 00:14:48,160 --> 00:14:51,720 Speaker 1: and so we release you know, hormones like adrenaline and cortisol, 257 00:14:51,840 --> 00:14:54,080 Speaker 1: which are basically designed to keep you in a high 258 00:14:54,080 --> 00:14:56,960 Speaker 1: state of vigilance. And you know, when it comes to 259 00:14:57,440 --> 00:15:00,360 Speaker 1: and the perceived threats, you know, in a modern day sense, 260 00:15:00,440 --> 00:15:06,840 Speaker 1: are work stress, family stress, commitments to do this global pandemics. 261 00:15:07,080 --> 00:15:10,640 Speaker 1: I mean, there's no end of stressful scenarios that are 262 00:15:10,680 --> 00:15:14,760 Speaker 1: happening at the moment, and so if we're able to 263 00:15:15,400 --> 00:15:18,600 Speaker 1: bring a bit more awareness to how we respond to 264 00:15:18,680 --> 00:15:23,320 Speaker 1: those situations, because often it's not really the event itself, 265 00:15:23,800 --> 00:15:28,680 Speaker 1: it's what happens afterwards, you know, the ruminating, the storylines 266 00:15:28,680 --> 00:15:30,920 Speaker 1: that we create in the mind, you know, the what ifs. 267 00:15:32,040 --> 00:15:35,360 Speaker 1: You know that the stories we tell ourselves basically, you know, 268 00:15:35,440 --> 00:15:40,000 Speaker 1: either wishing something was going a different way, or you 269 00:15:40,000 --> 00:15:42,960 Speaker 1: know that self doubt, critical, judgmental voice, I won't be 270 00:15:42,960 --> 00:15:44,400 Speaker 1: able to do this, I'm not good enough, I don't 271 00:15:44,440 --> 00:15:47,160 Speaker 1: have enough time. Oh my gosh, you know, everything's so overwhelming. 272 00:15:47,600 --> 00:15:50,240 Speaker 1: And so you know, through the practice of meditation min 273 00:15:50,280 --> 00:15:55,560 Speaker 1: from us, we're really training the mind to bring, you know, 274 00:15:55,600 --> 00:15:59,480 Speaker 1: a kind awareness to not only how we're feeling, but 275 00:15:59,600 --> 00:16:02,560 Speaker 1: also to help us take a little bit of a 276 00:16:02,560 --> 00:16:06,080 Speaker 1: different perspective to some of these situations that might be arising. 277 00:16:06,120 --> 00:16:08,720 Speaker 1: And that was one of the biggest things that I 278 00:16:08,760 --> 00:16:13,480 Speaker 1: noticed pretty straight away actually, was that, gosh, it's really 279 00:16:13,520 --> 00:16:16,600 Speaker 1: how I'm responding to the stress in my life. That's 280 00:16:16,640 --> 00:16:21,120 Speaker 1: causing me issues. So how can I perhaps change the conversation, 281 00:16:22,200 --> 00:16:25,760 Speaker 1: give a bit more space for not only how I'm feeling, 282 00:16:26,040 --> 00:16:29,320 Speaker 1: but also what might be a more skillful way, because 283 00:16:29,520 --> 00:16:31,600 Speaker 1: you know, when we go to bed at night, we 284 00:16:31,640 --> 00:16:36,040 Speaker 1: don't have the distractions of the day to you know, 285 00:16:36,080 --> 00:16:39,080 Speaker 1: to keep us occupied, which is why and maybe you've 286 00:16:39,080 --> 00:16:41,520 Speaker 1: felt this as well. Often it feels like your mind 287 00:16:41,560 --> 00:16:44,960 Speaker 1: goes in to overdrive and suddenly all the problems that 288 00:16:45,040 --> 00:16:51,000 Speaker 1: you're thinking about, worrying about, seem sort of tenfold. So 289 00:16:51,480 --> 00:16:53,680 Speaker 1: if we're able to address some of the stress and 290 00:16:53,680 --> 00:16:57,120 Speaker 1: anxiety we're feeling in the day, not only we better 291 00:16:57,160 --> 00:17:01,160 Speaker 1: able to recognize how the body's feel feeling closer to 292 00:17:01,160 --> 00:17:05,159 Speaker 1: bedtime and noticing that sleepy feeling in the body, but 293 00:17:05,200 --> 00:17:08,199 Speaker 1: we're more likely going to be able to sort of 294 00:17:08,359 --> 00:17:12,719 Speaker 1: separate ourselves from the storylines and the worry and anxiety. 295 00:17:14,080 --> 00:17:16,920 Speaker 1: So I mean, that's how it's. 296 00:17:16,800 --> 00:17:17,320 Speaker 3: Been for me. 297 00:17:18,600 --> 00:17:21,720 Speaker 1: You know, some days more stressful than others, and so 298 00:17:21,800 --> 00:17:26,400 Speaker 1: it's never going to be this perfect situation, But it's 299 00:17:26,440 --> 00:17:30,639 Speaker 1: more about finding the tools that work for you. And 300 00:17:30,880 --> 00:17:32,840 Speaker 1: I'm not suggesting that you know, people have to go 301 00:17:32,880 --> 00:17:35,399 Speaker 1: and start an hour long meditation session a day. You 302 00:17:35,440 --> 00:17:38,679 Speaker 1: can really start small. I think in the early days 303 00:17:38,720 --> 00:17:43,280 Speaker 1: of starting a meditation practice, it's actually more about consistency, 304 00:17:44,280 --> 00:17:46,399 Speaker 1: So finding that moment maybe in the morning before the 305 00:17:46,480 --> 00:17:49,679 Speaker 1: day started, actually when you wake up, because it can 306 00:17:49,720 --> 00:17:57,520 Speaker 1: help set the tone of the day. 307 00:17:58,280 --> 00:18:00,639 Speaker 2: Taking a break from today's EPO, so to talk to 308 00:18:00,720 --> 00:18:03,679 Speaker 2: you about a brand new sponsor to the show, and 309 00:18:03,720 --> 00:18:07,280 Speaker 2: that is Picky Bars. 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The first thing that 344 00:20:24,240 --> 00:20:27,600 Speaker 2: I want to double click on here is the concept 345 00:20:27,720 --> 00:20:31,040 Speaker 2: that you don't have to be doing this meditation right 346 00:20:31,080 --> 00:20:33,760 Speaker 2: before bed for it to help your sleep. As you 347 00:20:33,960 --> 00:20:36,520 Speaker 2: just mentioned here, doing it first thing in the morning 348 00:20:36,600 --> 00:20:41,440 Speaker 2: can actually be quite beneficial. So from a timing perspective, again, 349 00:20:41,520 --> 00:20:44,800 Speaker 2: can we just reiterate, is there a quote unquote ideal 350 00:20:45,040 --> 00:20:48,000 Speaker 2: time of day for someone to add meditation in or 351 00:20:48,400 --> 00:20:50,280 Speaker 2: is it, as you were saying, just as long as 352 00:20:50,280 --> 00:20:52,880 Speaker 2: you're doing it consistently that really matters. 353 00:20:53,359 --> 00:20:57,320 Speaker 1: Yes, the consistency part is really important. I think the 354 00:20:57,400 --> 00:21:02,280 Speaker 1: ideal time of day. You know, from my own experience, 355 00:21:02,400 --> 00:21:07,119 Speaker 1: the morning has been more effective for a number of reasons. 356 00:21:07,680 --> 00:21:10,560 Speaker 1: First of all, you're able, as I said, to try 357 00:21:10,640 --> 00:21:13,240 Speaker 1: and set the intention, set the tone for the day, 358 00:21:13,480 --> 00:21:18,720 Speaker 1: and also most importantly reminding yourself of the awareness and 359 00:21:18,760 --> 00:21:22,320 Speaker 1: compassion to bring into your day. The second one is 360 00:21:22,359 --> 00:21:25,520 Speaker 1: that often, and we hear this from quite a few 361 00:21:25,560 --> 00:21:28,320 Speaker 1: of our members at he Spaced, that once they get 362 00:21:28,359 --> 00:21:33,320 Speaker 1: into their day and the busyness starts and family responsibilities 363 00:21:33,359 --> 00:21:35,199 Speaker 1: and you know, it can be harder to make that 364 00:21:35,280 --> 00:21:39,520 Speaker 1: time because we always will often maybe prioritize something else. 365 00:21:40,280 --> 00:21:43,360 Speaker 1: So I would say experiment. You know, there's no one 366 00:21:43,400 --> 00:21:45,159 Speaker 1: size bits or experiment. 367 00:21:45,320 --> 00:21:47,040 Speaker 2: The other thing that I wanted to double click on 368 00:21:47,320 --> 00:21:51,400 Speaker 2: is this idea that meditation helps us. Of course, as 369 00:21:51,400 --> 00:21:55,120 Speaker 2: we've talked about here, deal with the mind and manage 370 00:21:55,160 --> 00:21:59,680 Speaker 2: those thoughts and separate fact from feeling. For those that 371 00:21:59,840 --> 00:22:03,960 Speaker 2: are interested in meditation specifically for better sleep, are there 372 00:22:04,000 --> 00:22:07,880 Speaker 2: different types of meditation that you should be doing if 373 00:22:07,920 --> 00:22:10,800 Speaker 2: that is your main focus or is it all kind 374 00:22:10,840 --> 00:22:11,640 Speaker 2: of one and the same. 375 00:22:11,920 --> 00:22:14,760 Speaker 1: That's a really great question, actually, and there are definitely 376 00:22:14,920 --> 00:22:18,240 Speaker 1: a number of techniques that can be really beneficial, and 377 00:22:18,320 --> 00:22:24,320 Speaker 1: depending on when you do them, can also have maybe 378 00:22:24,320 --> 00:22:28,600 Speaker 1: a greater impact on your ability to wind down and 379 00:22:28,640 --> 00:22:31,600 Speaker 1: switch off for going to beds. I think for a 380 00:22:31,680 --> 00:22:35,320 Speaker 1: meditation to be done during the day, a technique that 381 00:22:35,960 --> 00:22:39,360 Speaker 1: can be really really helpful is called the note noting 382 00:22:39,440 --> 00:22:44,719 Speaker 1: or labeling technique, where essentially you are really building a 383 00:22:44,760 --> 00:22:49,920 Speaker 1: skill of recognizing when you are distracted. So when you're 384 00:22:49,960 --> 00:22:53,199 Speaker 1: in a meditation, often, for example, the breath is used 385 00:22:53,240 --> 00:22:57,040 Speaker 1: as an objective focus, and so when you realize that 386 00:22:57,080 --> 00:23:03,080 Speaker 1: you're distracted, which happens a lot in meditation, you label 387 00:23:03,200 --> 00:23:06,439 Speaker 1: and note it whether it was thinking or feeling. And 388 00:23:06,480 --> 00:23:09,760 Speaker 1: the reason that that is really helpful is it starts 389 00:23:09,800 --> 00:23:15,600 Speaker 1: to create some awareness around our thought patterns and sort 390 00:23:15,600 --> 00:23:16,679 Speaker 1: of feelings in the body. 391 00:23:17,160 --> 00:23:19,600 Speaker 3: And so the point here is. 392 00:23:19,040 --> 00:23:23,040 Speaker 1: Not about noticing every thought. It's about noticing when you 393 00:23:23,080 --> 00:23:26,280 Speaker 1: are distracted. So when you're perhaps getting caught up in 394 00:23:27,200 --> 00:23:31,280 Speaker 1: you know, a story, a pattern of thoughts, and then 395 00:23:31,359 --> 00:23:33,200 Speaker 1: just bringing it back to the breath. And it doesn't 396 00:23:33,240 --> 00:23:36,480 Speaker 1: matter how many times you have to thinking, feeling, come 397 00:23:36,480 --> 00:23:39,440 Speaker 1: back to the breath. That's That's the one that I 398 00:23:39,440 --> 00:23:42,120 Speaker 1: would say is particularly good in the day for one 399 00:23:42,240 --> 00:23:45,560 Speaker 1: closer to bedtime. And actually this is one we use 400 00:23:45,600 --> 00:23:47,760 Speaker 1: a lot in the Heads based Guide to Sleep is 401 00:23:48,320 --> 00:23:54,480 Speaker 1: visualization and meditation. So it's really designed as a way 402 00:23:54,560 --> 00:24:00,200 Speaker 1: of winding down and you know, switching off of the body, 403 00:24:01,200 --> 00:24:04,600 Speaker 1: you know, to really it's designed to help you cultivate 404 00:24:04,720 --> 00:24:10,879 Speaker 1: that feeling of you know, calm, soothing, spaciousness, which is 405 00:24:11,400 --> 00:24:13,920 Speaker 1: really great when you're trying to go to bed at night. 406 00:24:14,920 --> 00:24:17,320 Speaker 1: So I'd say those two, you know, can work really 407 00:24:17,359 --> 00:24:18,200 Speaker 1: well hands in hand. 408 00:24:20,480 --> 00:24:24,480 Speaker 2: I love the word spaciousness. I will say that I 409 00:24:24,840 --> 00:24:27,040 Speaker 2: for sure if I wake up in the middle of 410 00:24:27,080 --> 00:24:30,159 Speaker 2: the night, I'm talking like that witching hour of like 411 00:24:30,240 --> 00:24:33,800 Speaker 2: two or three am, after about like ten to fifteen 412 00:24:33,840 --> 00:24:37,200 Speaker 2: minutes of not being able to just like roll back 413 00:24:37,240 --> 00:24:40,120 Speaker 2: over and go to sleep. Visualization is one of the 414 00:24:40,240 --> 00:24:43,119 Speaker 2: first things I go into in that deep breathing and 415 00:24:43,160 --> 00:24:48,159 Speaker 2: sometimes admittedly turning on headspace just because it's like, Okay, 416 00:24:48,280 --> 00:24:50,920 Speaker 2: how many ways can I signify to my body that, 417 00:24:50,960 --> 00:24:54,880 Speaker 2: like I am so ready to go back to bed, 418 00:24:54,920 --> 00:24:58,080 Speaker 2: and not getting angry or anxious about it, just you know, 419 00:24:58,240 --> 00:25:01,840 Speaker 2: doing what's within my control, navigate the situation as it 420 00:25:01,880 --> 00:25:02,679 Speaker 2: arises from me. 421 00:25:03,880 --> 00:25:06,520 Speaker 1: Yes, and you actually touched on a really a couple 422 00:25:06,520 --> 00:25:11,160 Speaker 1: of things. Actually, One is deep breathing is a really 423 00:25:11,160 --> 00:25:13,840 Speaker 1: great way to signal to your body and to your 424 00:25:13,880 --> 00:25:19,840 Speaker 1: brain that like any perceived threats stress are gone. Helps 425 00:25:19,880 --> 00:25:23,680 Speaker 1: to hump oxygen and blood and really activates the para 426 00:25:23,920 --> 00:25:27,919 Speaker 1: sympathetic nervous system. So that's a great great thing to 427 00:25:27,960 --> 00:25:30,040 Speaker 1: do either before bed orf you wake up in the night. 428 00:25:30,280 --> 00:25:31,840 Speaker 1: The other thing is if you know, if you do 429 00:25:31,960 --> 00:25:34,320 Speaker 1: wake up in the night and you cannot roll back 430 00:25:34,320 --> 00:25:37,679 Speaker 1: over and go to sleep, whether you know, even you know, 431 00:25:37,840 --> 00:25:40,320 Speaker 1: if you are you know, say, using headspace. One of 432 00:25:40,359 --> 00:25:42,879 Speaker 1: the things that I learned, actually from one of the 433 00:25:42,920 --> 00:25:46,320 Speaker 1: researchers we work with the on the show, is actually 434 00:25:46,400 --> 00:25:48,560 Speaker 1: getting out of bed, not to get up and get 435 00:25:48,560 --> 00:25:52,479 Speaker 1: on with your day, definitely not, but to maybe go 436 00:25:52,520 --> 00:25:56,120 Speaker 1: into another room if you can dim the lights, either 437 00:25:56,160 --> 00:25:59,480 Speaker 1: listening to you know, maybe a wind down exercise or 438 00:26:00,119 --> 00:26:03,800 Speaker 1: relaxing music, doing a visualization, or maybe even just reading 439 00:26:04,160 --> 00:26:08,040 Speaker 1: a book or something that's relatively mundane, maybe something out 440 00:26:08,040 --> 00:26:11,639 Speaker 1: of the newspaper or something as a way of getting 441 00:26:11,640 --> 00:26:13,600 Speaker 1: yourself ready to get back to sleep again. 442 00:26:13,960 --> 00:26:17,040 Speaker 2: Before I let you go, do you have any other 443 00:26:17,160 --> 00:26:20,879 Speaker 2: helpful tips when it comes to meditation and sleep that 444 00:26:20,920 --> 00:26:22,960 Speaker 2: you think that we should throw into the mix here. 445 00:26:23,760 --> 00:26:26,439 Speaker 1: Yeah, I mean, I think one of the biggest is, 446 00:26:26,480 --> 00:26:29,440 Speaker 1: you know, if you if you do have sleep issues 447 00:26:29,480 --> 00:26:32,439 Speaker 1: and you are, you know, worrying a lot about about sleep, 448 00:26:32,800 --> 00:26:36,159 Speaker 1: you know, don't worry. You know, you're not alone. I 449 00:26:36,160 --> 00:26:38,640 Speaker 1: was really surprised to learn that either not being able 450 00:26:38,680 --> 00:26:41,040 Speaker 1: to get to sleep or waking up the night is 451 00:26:41,400 --> 00:26:44,680 Speaker 1: really common. But the good news is that there really 452 00:26:44,720 --> 00:26:47,159 Speaker 1: are some some fantastic tools that you can use, and 453 00:26:48,000 --> 00:26:51,800 Speaker 1: meditation wipro ones is is really one of them, I 454 00:26:51,840 --> 00:26:54,760 Speaker 1: think as well. You know, it's really can be really 455 00:26:54,760 --> 00:26:58,040 Speaker 1: helpful to try not to either sort of think you're 456 00:26:58,080 --> 00:27:00,320 Speaker 1: failing if you're if you're not being able to get 457 00:27:00,359 --> 00:27:03,120 Speaker 1: to sleep, or perhaps finding that your mind is really 458 00:27:03,160 --> 00:27:06,320 Speaker 1: busy when it comes to learning meditation mindfulness, like you're 459 00:27:06,320 --> 00:27:09,000 Speaker 1: not doing anything wrong. You know, it could just be 460 00:27:09,080 --> 00:27:11,359 Speaker 1: that for the first time in a really, really long time, 461 00:27:11,400 --> 00:27:14,680 Speaker 1: you're actually being present with the body and the mind. 462 00:27:14,760 --> 00:27:18,840 Speaker 1: So be patient, give it some time, and know that 463 00:27:18,960 --> 00:27:22,920 Speaker 1: everyone's different, so you know, do what works for you 464 00:27:23,440 --> 00:27:26,679 Speaker 1: and experiment and try out. And you know, both in 465 00:27:26,720 --> 00:27:29,800 Speaker 1: the Headspace app and with the Headspace Guide to Sleep 466 00:27:29,840 --> 00:27:32,680 Speaker 1: coming out next week on Netflix, there are a lot 467 00:27:32,720 --> 00:27:34,920 Speaker 1: of tools and resources, and I talk a lot about 468 00:27:34,960 --> 00:27:38,240 Speaker 1: the science behind sleep in the show as well, so 469 00:27:39,160 --> 00:27:43,399 Speaker 1: we have you covered for getting a rest at night's sleep. 470 00:27:44,200 --> 00:27:46,960 Speaker 2: So many great tips here, and as you just said, 471 00:27:47,000 --> 00:27:50,160 Speaker 2: it's so important too things one to remember that you're 472 00:27:50,160 --> 00:27:52,439 Speaker 2: not alone in the struggle. Just like so many of 473 00:27:52,440 --> 00:27:54,960 Speaker 2: the things that we deal with as a part of 474 00:27:55,000 --> 00:27:58,399 Speaker 2: our overall wellness snapshot, if you will, there are so 475 00:27:58,480 --> 00:28:01,400 Speaker 2: many things that we could feel a loan in our frustrations, 476 00:28:01,480 --> 00:28:04,600 Speaker 2: our struggles, but the fact is that we are certainly not. 477 00:28:04,760 --> 00:28:07,400 Speaker 2: And then, as you touched on before, just the importance 478 00:28:07,400 --> 00:28:10,719 Speaker 2: of thinking of meditation as a piece to the puzzle. 479 00:28:10,760 --> 00:28:12,919 Speaker 2: It is just one thing that you can use in 480 00:28:13,000 --> 00:28:16,040 Speaker 2: your toolbox to help you get to where you want 481 00:28:16,080 --> 00:28:16,240 Speaker 2: to be. 482 00:28:17,400 --> 00:28:21,520 Speaker 1: Yes, exactly, And you know it's a practice, it's a journey, 483 00:28:21,760 --> 00:28:24,280 Speaker 1: so you know, I think just having that sense of 484 00:28:24,520 --> 00:28:28,439 Speaker 1: kindness and patience with it as well, I know that 485 00:28:28,480 --> 00:28:29,080 Speaker 1: you're not alone. 486 00:28:29,840 --> 00:28:30,080 Speaker 3: Eve. 487 00:28:30,160 --> 00:28:32,520 Speaker 2: Thank you so much for your time today. How do 488 00:28:32,640 --> 00:28:35,240 Speaker 2: the hurdlers keep up with you? Where can they find 489 00:28:35,240 --> 00:28:38,320 Speaker 2: you on social? Where can they find headspace? Give me 490 00:28:38,360 --> 00:28:39,280 Speaker 2: all the details? 491 00:28:39,360 --> 00:28:43,200 Speaker 1: Yeah, definitely, so probably the best place to find me 492 00:28:43,280 --> 00:28:48,440 Speaker 1: is on Instagram meditate with Eve. I regularly try and 493 00:28:48,520 --> 00:28:52,040 Speaker 1: do little mini moments of meditation sessions, maybe two or 494 00:28:52,040 --> 00:28:55,640 Speaker 1: three minutes, just as a way to drop into your day. Obviously, 495 00:28:55,680 --> 00:29:00,600 Speaker 1: there's headspace on Instagram across all of the social platforms 496 00:29:00,640 --> 00:29:04,240 Speaker 1: as well. Uh, and yeah, that would be the best 497 00:29:04,960 --> 00:29:05,840 Speaker 1: best place to find me. 498 00:29:06,360 --> 00:29:06,880 Speaker 3: Of course. 499 00:29:07,040 --> 00:29:10,200 Speaker 2: I'm over at Emily Body and at Hurdle Podcast Another 500 00:29:10,280 --> 00:29:11,480 Speaker 2: Hurdle Conquered. 501 00:29:11,800 --> 00:29:12,840 Speaker 3: Catch you guys, next time.