WEBVTT - 7 Habits to Be Present When Everything Feels Like It’s Moving Too Quickly (Busy People Listen Now) 0:00:00.080 --> 0:00:01.880 And I've said this before, but I'll say it again. 0:00:02.360 --> 0:00:04.760 The challenge is, we eat where we're meant to sleep. 0:00:05.040 --> 0:00:07.440 We sleep where we're meant to work, and we work 0:00:07.520 --> 0:00:09.680 where we're meant to eat. Right, We'll work on the 0:00:09.720 --> 0:00:13.040 dinner table, we'll sleep on the couch, we will be 0:00:13.240 --> 0:00:19.160 entertained watching a show in bed. And it's so confusing energetically, 0:00:19.200 --> 0:00:22.119 it's so confusing for the mind. It's so confusing for 0:00:22.160 --> 0:00:26.279 the space, and it's confusing for our brain because we're 0:00:26.280 --> 0:00:29.840 constantly glued to three devices in all different places. 0:00:30.000 --> 0:00:33.720 The Number one Health and Wellness podcast said Jay. 0:00:33.640 --> 0:00:41.720 Said, Hey, everyone, welcome back to On Purpose. Thank you 0:00:41.800 --> 0:00:46.279 so much for being here. I'm so deeply grateful that 0:00:46.360 --> 0:00:49.000 you decided to tune in today. I want to thank 0:00:49.080 --> 0:00:52.920 you all for listening every day, every week, every month. 0:00:53.040 --> 0:00:56.840 It makes such a difference to know that our community 0:00:56.920 --> 0:00:59.520 is growing. I know so many of you are sharing 0:00:59.520 --> 0:01:03.240 episodes with friends, with family, with people that you're just 0:01:03.320 --> 0:01:05.280 meeting and coming across, and I want to thank you 0:01:05.319 --> 0:01:08.160 from the bottom of my heart for that. And I 0:01:08.160 --> 0:01:10.200 want to thank the people that bumped into this week, 0:01:10.240 --> 0:01:12.520 whether you met me at an airport, a street, a 0:01:12.680 --> 0:01:15.679 restaurant wherever it was. Thank you for coming up and 0:01:15.680 --> 0:01:19.240 saying hello. Thank you for sharing your on purpose story 0:01:19.280 --> 0:01:23.080 with me. I'm deeply touched and I appreciate it so much. 0:01:23.880 --> 0:01:32.000 Today's episode is all about speed pace time. How many 0:01:32.040 --> 0:01:36.880 of you feel like time is just getting faster and 0:01:37.120 --> 0:01:41.720 faster and faster as we get older, it feels like 0:01:42.440 --> 0:01:47.560 time's flying like it never has before. The week goes by, 0:01:47.600 --> 0:01:49.920 and you wonder where did it go? The month goes by, 0:01:49.960 --> 0:01:51.840 and you wonder where did he go? And right now 0:01:51.880 --> 0:01:56.920 you're thinking, how we already in May of twenty twenty four, 0:01:57.560 --> 0:02:00.920 How we already getting to juwe of twenty twenty four? 0:02:00.960 --> 0:02:04.960 How did this happen? Where did the time go? I 0:02:05.000 --> 0:02:08.560 find myself asking myself this question. I find myself talking 0:02:08.600 --> 0:02:12.080 to my friends about this. I find myself feeling like 0:02:12.120 --> 0:02:14.640 something happened four years ago, five years ago, and then 0:02:14.680 --> 0:02:18.680 I realized, actually it was just last year. Time truly 0:02:18.919 --> 0:02:22.680 flies now. There are so many theories for this, there's 0:02:23.000 --> 0:02:24.519 so many reasons for this. 0:02:25.160 --> 0:02:28.160 Some reass suggests that when we're a child. 0:02:28.520 --> 0:02:31.480 A week or a month feels like a huge part 0:02:31.480 --> 0:02:33.720 of our life, whereas now as we get older, a 0:02:33.760 --> 0:02:37.079 week or a month doesn't feel like any time at all. Right, 0:02:37.080 --> 0:02:40.400 there's so many more things we have to process. Another 0:02:40.480 --> 0:02:45.639 theory suggests that when we were younger, we had more unique, 0:02:45.840 --> 0:02:49.680 novel experiences that we could get immersed in, whereas as adults, 0:02:49.680 --> 0:02:52.280 we have routines, we have checklists, we have things that 0:02:52.320 --> 0:02:55.800 we need to get done, and those experiences don't feel 0:02:55.840 --> 0:02:59.680 like they last as long. And so time flies now, 0:02:59.800 --> 0:03:03.400 whatever it may be, I think we've all had this experience. Well, 0:03:03.440 --> 0:03:04.840 we wake up and we go I don't know where 0:03:04.919 --> 0:03:08.040 the time's going. I don't know what's going on. Everything 0:03:08.080 --> 0:03:12.080 feels so fast. And Gandhi has a famous quote that 0:03:12.200 --> 0:03:16.960 says there's more to life than increasing its speed. And 0:03:17.000 --> 0:03:19.960 I think we've all had that experience where our life 0:03:19.960 --> 0:03:23.840 has got faster. We're moving more, we're maybe even doing more, 0:03:24.320 --> 0:03:29.160 but we're being less We're more active, but less present. 0:03:29.720 --> 0:03:34.040 We're more accelerated, and so our view is blurred. So 0:03:34.320 --> 0:03:36.960 what I want to share with you today is how 0:03:37.000 --> 0:03:41.240 to slow down and zoom out when things get too 0:03:41.320 --> 0:03:45.880 busy and too fast. If you've been feeling overwhelmed, stressed, 0:03:46.000 --> 0:03:49.480 feeling a lot of pressure lately, this episode is for you. 0:03:49.880 --> 0:03:51.960 If you feel like you're doing more than ever, you're 0:03:52.000 --> 0:03:56.040 moving faster than ever. This episode is for you. And 0:03:56.120 --> 0:04:00.600 if you're someone right now who's just feeling like everything 0:04:00.680 --> 0:04:03.960 is feeling really heavy and you're feeling like there just 0:04:04.040 --> 0:04:09.680 isn't any space, this episode is for you. Now, I'm 0:04:09.720 --> 0:04:12.240 gonna be real with you, because I think we can 0:04:12.320 --> 0:04:16.960 stay in this phase for years. Sometimes, right, this isn't 0:04:17.000 --> 0:04:19.280 just something that crept up on us. Sometimes we find 0:04:19.320 --> 0:04:22.520 that years have gone by feeling this way. So my 0:04:22.680 --> 0:04:25.600 first insight that I want to share with you is, 0:04:26.120 --> 0:04:31.000 wake up twenty minutes before you actually have to. The 0:04:31.040 --> 0:04:34.560 experience of time begins from the moment. 0:04:34.320 --> 0:04:34.920 You wake up. 0:04:35.120 --> 0:04:37.160 So if your first thought when you wake up is 0:04:37.400 --> 0:04:43.040 I'm late, I'm already late, I'm already behind, I'm already 0:04:43.640 --> 0:04:48.080 you know, gonna miss that meeting, now, you're already living 0:04:48.640 --> 0:04:51.599 in a feeling that you need to catch up with time. 0:04:52.040 --> 0:04:55.920 You're already feeling behind the clock. And so our relationship 0:04:55.920 --> 0:04:59.800 with time is really really interesting because our language and 0:04:59.880 --> 0:05:03.120 our thoughts set how we feel. So if we say 0:05:03.160 --> 0:05:06.200 things like, oh, I'm already behind, I'm already late, I'm 0:05:06.279 --> 0:05:09.159 running late, right, I'm running out of time, and we 0:05:09.279 --> 0:05:12.600 wake up with that feeling. That thought tends to repeat 0:05:12.640 --> 0:05:16.240 itself for the rest of the day. And that's why 0:05:16.320 --> 0:05:19.600 waking up twenty minutes before you have to, just twenty 0:05:19.680 --> 0:05:22.200 minutes before you have to, and that time for you 0:05:22.320 --> 0:05:24.839 is to do three things. I call this the three c's. 0:05:25.200 --> 0:05:28.479 The first is to connect with yourself. Just take a 0:05:28.520 --> 0:05:31.760 moment to check in with how you feel and what 0:05:31.800 --> 0:05:35.200 you need today. What's the one thing you need to 0:05:35.240 --> 0:05:38.360 do for yourself today to make it a great day. 0:05:39.279 --> 0:05:43.120 The second see is your calendar. Take a look at 0:05:43.160 --> 0:05:45.919 your schedule for the day. What's the one thing you 0:05:46.000 --> 0:05:49.080 need to do today to make it a great day. 0:05:49.960 --> 0:05:54.000 And then the final thing connect connect with someone else, 0:05:54.279 --> 0:05:57.440 maybe a family member, a loved one. Check in with someone. 0:05:57.920 --> 0:06:02.280 So connect with yourself, look at your calendar, and check 0:06:02.320 --> 0:06:05.440 in with someone else. Those three things in that first 0:06:05.480 --> 0:06:08.680 twenty minutes can give you the boost. And that check 0:06:08.680 --> 0:06:11.080 in at the end could be sharing gratitude with someone, 0:06:11.400 --> 0:06:13.520 could just be a message that you send to someone. 0:06:14.200 --> 0:06:17.120 Wake up twenty minutes before you have to because what 0:06:17.160 --> 0:06:22.760 you find is if you start your day slower mentally 0:06:22.800 --> 0:06:26.760 and physically, you can maintain that momentum as. 0:06:26.600 --> 0:06:27.560 It speeds up. 0:06:27.839 --> 0:06:29.560 Often we think, oh, I need to slow down my 0:06:29.640 --> 0:06:33.040 whole day, I need to cancel things. That's not sustainable. 0:06:33.040 --> 0:06:34.480 We got a lot to do. I get it, I've 0:06:34.480 --> 0:06:36.480 got a lot to do. But I find that waking 0:06:36.600 --> 0:06:40.680 up earlier, just by twenty minutes, can start that process. 0:06:41.000 --> 0:06:45.960 So for me, I'm really focused and always working on 0:06:46.040 --> 0:06:48.960 how much I can wake up three hours before my 0:06:49.040 --> 0:06:51.240 day starts. And that's something I've built up towards. I 0:06:51.240 --> 0:06:54.680 didn't always have that. That wasn't always something that I've practiced. 0:06:54.880 --> 0:06:58.039 And I completely understand with different people's travel schedules and 0:06:58.040 --> 0:07:00.520 if you have kids, this is much more, much harder, 0:07:00.520 --> 0:07:03.840 and I completely empathize with that. But I'm sharing this 0:07:03.880 --> 0:07:06.080 as an idea of if you could wake up twenty 0:07:06.160 --> 0:07:10.440 minutes before you have to before you need to, so 0:07:10.480 --> 0:07:13.440 that you actually have twenty minutes of slow time. See, 0:07:13.440 --> 0:07:15.920 most of us find that all of our time is 0:07:16.000 --> 0:07:18.960 fast time because we have to be somewhere. We had 0:07:19.000 --> 0:07:21.720 to be there yesterday. We had to solve that now, 0:07:22.040 --> 0:07:26.280 and so we almost need to create more time where 0:07:26.400 --> 0:07:29.680 it doesn't matter where we are now. I find that 0:07:29.760 --> 0:07:33.360 you can extend this into the weekend. I think if 0:07:33.360 --> 0:07:38.840 you could have one Saturday a month that didn't have 0:07:39.040 --> 0:07:40.560 a schedule. 0:07:40.880 --> 0:07:41.080 Right. 0:07:41.120 --> 0:07:43.040 I remember my mom having to take me to swimming 0:07:43.120 --> 0:07:45.480 lessons and then having to take me off to play 0:07:45.520 --> 0:07:48.320 sport or whatever it may have been, and I find 0:07:48.400 --> 0:07:52.840 that we're often always on a schedule. And if you 0:07:52.920 --> 0:07:55.640 think about what it was when we were kids, the 0:07:55.720 --> 0:07:58.360 reason why time felt the way it did is because 0:07:58.360 --> 0:08:01.520 we had so much playtime. Right, there's this beautiful quote 0:08:01.520 --> 0:08:04.480 from George Bernard Shaw where he said that we don't 0:08:04.480 --> 0:08:07.440 stop playing because we get old. We get old because 0:08:07.440 --> 0:08:11.960 we stop playing. And to me, playtime means time without time. 0:08:12.600 --> 0:08:16.600 It means having no time limit. It means having no schedule. 0:08:16.920 --> 0:08:19.280 It means not feeling like you have to be somewhere 0:08:19.320 --> 0:08:21.679 at a certain time. Now, that may not be possible 0:08:21.680 --> 0:08:23.920 on the weekdays, but imagine if you had one Saturday 0:08:23.960 --> 0:08:26.840 a month, one Sunday a month, one day a month 0:08:27.400 --> 0:08:28.120 where that day. 0:08:28.040 --> 0:08:28.960 Time didn't matter. 0:08:30.120 --> 0:08:33.120 So waking up twenty minutes before you have to and 0:08:33.200 --> 0:08:36.920 finding a day a month where time doesn't matter will 0:08:36.920 --> 0:08:42.040 help you slow time right down. The second principle I 0:08:42.120 --> 0:08:47.440 want to talk about is one device at a time. 0:08:48.160 --> 0:08:51.080 One of the reasons why time feels like it's so fast. 0:08:51.760 --> 0:08:55.520 Is more often than not, we're engaged with three screens, 0:08:55.800 --> 0:08:56.760 three devices. 0:08:57.200 --> 0:08:58.040 So check this out. 0:08:58.160 --> 0:09:01.160 You have the TV on, then you and your partner 0:09:01.200 --> 0:09:03.920 both have your laptops out doing some work, and then 0:09:03.960 --> 0:09:05.920 you both have your phones next to you. So there's 0:09:05.960 --> 0:09:09.440 five screens in total, and you're looking at three screens each. 0:09:09.679 --> 0:09:12.760 You've got your phone, you've got your laptop, and you've 0:09:12.800 --> 0:09:14.840 got the screen on the wall. So now you've got 0:09:14.880 --> 0:09:19.560 three devices. Imagine how much information that is to process. 0:09:19.640 --> 0:09:22.080 Imagine how fast that is. So you've got the movement 0:09:22.080 --> 0:09:25.040 of the characters on screen, You've got the movement of 0:09:25.120 --> 0:09:27.400 the spreadsheet or the presentation in front of you on 0:09:27.440 --> 0:09:31.480 your laptop, and you've got the movement of TikTok or 0:09:31.520 --> 0:09:34.760 whatever you're scrolling through on your phone. You've got three 0:09:34.800 --> 0:09:38.040 different things moving at the same time, and you're trying 0:09:38.080 --> 0:09:40.199 to make sense of all of those, or even if 0:09:40.240 --> 0:09:43.320 you're not, your brain is. This is one of the 0:09:43.320 --> 0:09:45.160 things I realize that you may be saying, Oh, well, 0:09:45.200 --> 0:09:48.920 it's just in the background. Your brain is processing background noise, 0:09:49.280 --> 0:09:51.959 background sound, And I'll get onto that in a second. 0:09:52.720 --> 0:09:54.839 But it's really important that if you want to slow 0:09:54.880 --> 0:10:00.240 time down one device at a time, one device set 0:10:00.240 --> 0:10:04.040 a time, either your laptop, your phone, or the screen. 0:10:04.160 --> 0:10:06.760 Don't do all three at the same time. You're asking 0:10:06.800 --> 0:10:09.480 for too much from your brain. You're asking for too 0:10:09.520 --> 0:10:12.400 much to be processed, too much to be thought about, 0:10:12.480 --> 0:10:14.400 too much to be reflected on, too much to be 0:10:14.440 --> 0:10:18.160 made sense of. So make a commitment with your partner 0:10:18.880 --> 0:10:21.400 that if you're both watching something, you're going to watch something. 0:10:22.080 --> 0:10:23.640 And the best way to do this is just to 0:10:23.679 --> 0:10:28.280 create spaces. I call it no technology zones and no 0:10:28.440 --> 0:10:32.280 technology times in your home. So I believe that the 0:10:32.320 --> 0:10:35.680 dining room and the bedroom should be free of technology forever. 0:10:35.720 --> 0:10:38.480 We should eat and sleep in those spaces. And I've 0:10:38.480 --> 0:10:41.280 said this before, but I'll say it again. The challenge is, 0:10:41.400 --> 0:10:43.840 we eat where we're meant to sleep, We sleep where 0:10:43.840 --> 0:10:46.199 we're meant to work, and we work where we're meant 0:10:46.240 --> 0:10:49.240 to eat. Right, we'll work on the dinner table, we'll 0:10:49.240 --> 0:10:52.680 sleep on the couch, we will be entertained watching a 0:10:52.720 --> 0:10:57.640 show in bed. And it's so confusing energetically, it's so 0:10:57.880 --> 0:11:00.840 confusing for the mind. It's so confused us for the space, 0:11:01.440 --> 0:11:05.440 and it's confusing for our brain because we're constantly glued 0:11:05.960 --> 0:11:09.960 to three devices in all different places. So making rules 0:11:09.960 --> 0:11:12.080 with your partner and saying, look, the dining table, no 0:11:12.200 --> 0:11:17.160 technology allowed. Right, the couch, only the TV screen. Okay, 0:11:17.200 --> 0:11:20.680 in bed, we're gonna have no technology there right setting 0:11:20.679 --> 0:11:22.480 these rules. Now, you are going to break these rules. 0:11:22.520 --> 0:11:24.520 You are gonna make mistakes. I do all the time, 0:11:24.920 --> 0:11:28.240 but I find that having the rule is healthier than 0:11:28.280 --> 0:11:29.479 not having the boundary. 0:11:29.920 --> 0:11:30.120 Right. 0:11:30.160 --> 0:11:32.320 Having the boundary, even if you break it, even if 0:11:32.360 --> 0:11:35.040 you make mistakes, is a healthier place to be. 0:11:36.920 --> 0:11:38.240 Hey everyone, it's Jay here. 0:11:38.720 --> 0:11:41.320 My wife and I have had so much fun creating 0:11:41.360 --> 0:11:44.640 our own sparkling tea Juny, and I've got big news 0:11:44.679 --> 0:11:47.839 for you. It's at Target, and we'd love your support. 0:11:48.000 --> 0:11:50.680 If you can go out grab a Juny. You'll be 0:11:50.840 --> 0:11:54.559 adding adaptogens and new tropics into your life with mood 0:11:54.600 --> 0:11:58.320 boosting properties aimed at promoting a balanced and happy mind. 0:11:58.720 --> 0:12:01.440 Through our commitment to our work, honest journey, and striving 0:12:01.440 --> 0:12:04.720 to fuel our bodies with the healthiest ingredients. It's been 0:12:04.760 --> 0:12:08.120 our purpose to make healthy choices accessible for all, which 0:12:08.160 --> 0:12:11.000 is why Juni is now on shelves at Target. So 0:12:11.120 --> 0:12:14.080 head to our store locator at Drinkjuni dot com and 0:12:14.200 --> 0:12:19.760 find Juni at a target near you. This segment is 0:12:19.800 --> 0:12:23.440 sponsored by State Farm Life moves at such a fast 0:12:23.480 --> 0:12:25.880 pace that we often don't take the proper time to 0:12:25.960 --> 0:12:29.439 celebrate it. We get so caught up in everyday tasks, work, 0:12:29.520 --> 0:12:32.280 and personal issues that we forget to pause and take 0:12:32.320 --> 0:12:36.120 a second to breathe and celebrate life. I recommend taking 0:12:36.120 --> 0:12:39.320 at least five minutes each day and reminding yourself of 0:12:39.360 --> 0:12:42.440 your accomplishments. Here are a few ways you can celebrate 0:12:42.480 --> 0:12:43.480 life every day. 0:12:43.800 --> 0:12:44.840 Be kind to others. 0:12:44.960 --> 0:12:47.120 It can be as small as a compliment, opening the 0:12:47.160 --> 0:12:49.880 door for someone or even covering someone's bill at the 0:12:49.920 --> 0:12:53.800 grocery store. If you're really feeling generous, express gratitude toward 0:12:53.880 --> 0:12:57.280 others will always go a long way. Be more meaningful 0:12:57.320 --> 0:13:01.240 than you ever imagine. Highlight other people achievements. It can 0:13:01.240 --> 0:13:04.080 be your boss, your team, colleagues, significant other, or a 0:13:04.080 --> 0:13:07.520 family member. And do something you love every day, whether 0:13:07.559 --> 0:13:10.320 it's playing video games, going on a walkout side. 0:13:10.080 --> 0:13:11.200 Taking time for yourself. 0:13:11.440 --> 0:13:13.959 This year, I've made a commitment to myself to slow 0:13:14.000 --> 0:13:16.840 down and celebrate all that is happening in my life. 0:13:17.000 --> 0:13:20.959 Both personally and professionally. In my professional life, it's easy 0:13:21.000 --> 0:13:23.160 for me to quickly move from one thing to the next, 0:13:23.480 --> 0:13:26.199 so I've been mindful of taking a second to pause 0:13:26.240 --> 0:13:29.800 and celebrate accomplishments with my team. Every week, we do 0:13:29.840 --> 0:13:32.080 a weekly win session where we go around the team 0:13:32.280 --> 0:13:34.920 and everyone shares what they've done that week while they've 0:13:34.920 --> 0:13:36.400 achieved and it could. 0:13:36.200 --> 0:13:38.600 Be something everyone knows about or something no one. 0:13:38.440 --> 0:13:41.080 Knows about, but I've found that it makes a real 0:13:41.160 --> 0:13:44.880 difference to everyone's morale and energy. In my personal life, 0:13:44.920 --> 0:13:47.680 my focus has been on celebrating others, whether that be 0:13:47.720 --> 0:13:51.880 around someone's birthday, life achievement, or simply connecting and celebrating 0:13:51.920 --> 0:13:55.280 their presence in my life. I've found myself even more 0:13:55.280 --> 0:13:58.320 fulfilled when I focus on celebrating others than when I 0:13:58.360 --> 0:14:01.320 celebrate things that are happening. I have found myself even 0:14:01.360 --> 0:14:04.480 more fulfilled when I focus on celebrating others. There is 0:14:04.520 --> 0:14:06.360 a saying that talks about how when you give love 0:14:06.400 --> 0:14:09.480 to others, you feel love. And celebrate others has proven 0:14:09.520 --> 0:14:12.360 to me that this could be more true. State Farm 0:14:12.440 --> 0:14:15.560 is also here to help you celebrate life's wins. The 0:14:15.600 --> 0:14:18.840 State Farm Personal Price Plan helps you create an affordable 0:14:18.920 --> 0:14:21.800 price just for you. Talk to a state farm agent 0:14:21.840 --> 0:14:24.600 today to learn how you can bundle and save with 0:14:24.680 --> 0:14:28.000 the personal price plan. Like a good neighbor, state farm 0:14:28.080 --> 0:14:30.960 is there. Prices are based on ratings plans that vary 0:14:31.000 --> 0:14:35.000 by state. Coverage options are selected by the customer availability, 0:14:35.040 --> 0:14:38.560 amount of discounts and savings, and eligibility vary by state. 0:14:39.480 --> 0:14:44.480 Step number three is to take a moment, take thirty 0:14:44.760 --> 0:14:48.480 seconds when you enter a new room, when you enter 0:14:48.520 --> 0:14:50.240 a new space, when you enter a new part of 0:14:50.240 --> 0:14:55.200 your day. To engage all five senses. So most of 0:14:55.280 --> 0:14:59.240 us are purely relying on our eyes to see. We're 0:14:59.320 --> 0:15:03.960 quite visual, lead oriented, and we don't really engage all 0:15:04.000 --> 0:15:06.720 of our senses. But how many times have you been 0:15:06.760 --> 0:15:09.720 walking past something and you smell something incredible and all 0:15:09.720 --> 0:15:12.040 of a sudden you're present. How many times have you 0:15:12.080 --> 0:15:14.520 walking about something and you hear something and you go, oh, 0:15:14.600 --> 0:15:17.200 that's interesting, I want to know more about that. Imagine 0:15:17.200 --> 0:15:20.720 if you engaged all five senses in a room you 0:15:20.760 --> 0:15:23.000 want to be in. So if you're feeling distracted, you're 0:15:23.040 --> 0:15:25.080 running from meeting to meeting, even if you're running from 0:15:25.120 --> 0:15:28.239 zoom meeting to zoom meeting and you're feeling quite disconnected. 0:15:28.520 --> 0:15:31.440 If you're feeling kind of flustered, take a moment to 0:15:31.520 --> 0:15:34.640 practice this technique. It's known as the five four three 0:15:34.680 --> 0:15:38.920 two one technique. Five things you can see. Look around 0:15:38.960 --> 0:15:45.400 the room and look at five colors, shades, shapes. Just 0:15:45.440 --> 0:15:48.920 look around right now. What are five things? Look at 0:15:48.920 --> 0:15:53.400 the colors, the shades, the shapes, the design, and look 0:15:53.440 --> 0:15:57.800 at them more consciously than you normally would now. Four 0:15:57.880 --> 0:16:02.280 things you can touch, maybe the clothes you're wearing, the 0:16:02.320 --> 0:16:09.120 desk you're at, the texture, feel it, notice it closer 0:16:09.160 --> 0:16:14.080 than you usually would now. Three things you can hear, 0:16:15.640 --> 0:16:19.400 Two things you can smell, and one thing you can taste. 0:16:20.800 --> 0:16:26.720 Notice how quickly you become physically present mentally present when 0:16:26.760 --> 0:16:30.160 your senses are all engaged. And notice how usually when 0:16:30.200 --> 0:16:32.600 we walk into a room, we might be listening to 0:16:32.680 --> 0:16:34.000 the person in front of us and we might be 0:16:34.040 --> 0:16:38.119 looking at them, but our sense of smell is not engaged. 0:16:38.760 --> 0:16:41.640 We don't feel that we're engaged through a sense of 0:16:41.720 --> 0:16:45.960 touch and not through a sense of taste. Engage all 0:16:46.240 --> 0:16:50.240 five senses. Now, this next one's really really important, and 0:16:50.240 --> 0:16:53.960 I'll tell you why, and it's about safety. 0:16:54.080 --> 0:16:57.520 But on a. 0:16:56.480 --> 0:17:00.400 Mindfulness level, on a slowing down level, it's about being 0:17:00.520 --> 0:17:05.199 present and conscious obey the speed limit if you have 0:17:05.240 --> 0:17:08.960 to drive. One of the ways we feel the most rush. 0:17:09.960 --> 0:17:12.159 One of the ways we feel the most out of 0:17:12.240 --> 0:17:15.280 time is when we're driving. So most of us who 0:17:15.280 --> 0:17:17.960 are driving fast, we're not only causing, of course, potential 0:17:18.040 --> 0:17:20.960 risk for others and ourselves. But what we don't realize 0:17:21.040 --> 0:17:23.240 is that's what we feel it. We're like, I'm gonna 0:17:23.280 --> 0:17:28.560 shave off two minutes. Is it worth taking the risk 0:17:29.240 --> 0:17:32.600 that two people may lose their lives if we shaved 0:17:32.600 --> 0:17:34.719 off two minutes? And I know we feel it by 0:17:34.720 --> 0:17:38.080 the way, I feel really proud right when you feel like, 0:17:38.080 --> 0:17:39.800 oh it's going to take me thirty minutes to get there, 0:17:39.840 --> 0:17:43.359 I did it in twenty six. Are those four minutes 0:17:43.480 --> 0:17:47.440 worth the risk of what you may have to experience 0:17:48.600 --> 0:17:49.800 because of those four minutes. 0:17:49.920 --> 0:17:54.280 Will those four minutes change your life? They won't. 0:17:54.400 --> 0:17:58.080 But will those four minutes potentially cost someone else. 0:17:57.920 --> 0:17:58.480 To their life? 0:17:59.240 --> 0:18:03.959 Yes? And you There was this amazing video that I 0:18:04.000 --> 0:18:07.720 saw years ago on social media, and it was a 0:18:07.800 --> 0:18:11.040 video where they interviewed teens about how many of them 0:18:11.080 --> 0:18:14.840 are able to text and drive, and all these texters 0:18:14.880 --> 0:18:17.160 and drivers were like, yep, I can text and drive 0:18:17.680 --> 0:18:20.720 sometimes have one phone in one hand, and the interviewer 0:18:20.840 --> 0:18:23.919 was encouraging them to be like, wow, that's pretty impressive 0:18:24.240 --> 0:18:28.800 and tell us more stories. They then brought in an 0:18:28.800 --> 0:18:33.160 individual who shared their story. Their story was they lost 0:18:33.200 --> 0:18:36.560 a family member because of someone who was texting and driving, 0:18:37.320 --> 0:18:39.440 and all of a sudden, all these texts and drivers, 0:18:39.480 --> 0:18:45.199 most of them teens early twenties, started to Yeah. I 0:18:45.200 --> 0:18:46.760 mean a lot of them were crying, a lot of 0:18:46.760 --> 0:18:49.919 them were feeling terrible. A lot of them were, you know, 0:18:50.280 --> 0:18:53.720 a little bit shocked. And I think it's so important 0:18:53.760 --> 0:18:58.560 for us to realize that shaving four minutes off isn't 0:18:58.560 --> 0:19:00.760 going to change our life, but it could change someone else's. 0:19:01.320 --> 0:19:05.080 And I think on a deeper level, from a mindfulness 0:19:05.080 --> 0:19:08.200 point of view, when we're driving at the speed limit, 0:19:08.640 --> 0:19:12.000 we're actually really present. We have to be focused, we 0:19:12.119 --> 0:19:15.320 have to be there, and that slows things down because 0:19:15.320 --> 0:19:17.720 we're no longer trying to rush, we're no longer trying 0:19:17.720 --> 0:19:22.399 to achieve that shaving off of time. And cars are 0:19:22.440 --> 0:19:24.080 a place where I know a lot of you listen 0:19:24.080 --> 0:19:28.080 to the podcast, and I think that's amazing that you're 0:19:28.200 --> 0:19:30.480 using that time to feel like you're growing and learning 0:19:31.359 --> 0:19:33.720 and hopefully not feeling like, oh, I need to rush 0:19:33.760 --> 0:19:37.000 out of this situation scenario right now. The next step 0:19:37.040 --> 0:19:40.080 I want to share with you is being present with 0:19:40.160 --> 0:19:44.359 your breath. And one of my favorite practices I do 0:19:44.400 --> 0:19:48.280 this throughout the day is breathing in for four and 0:19:48.400 --> 0:19:51.520 out for four. What I find is that most of 0:19:51.520 --> 0:19:54.639 our stress and tension is experienced when our mind is 0:19:54.680 --> 0:19:57.600 ahead of our body, or our bodies ahead of our mind. 0:19:57.800 --> 0:19:58.720 How many of you have ever. 0:19:58.600 --> 0:20:00.600 Woken up in the morning and you're your mind is 0:20:00.800 --> 0:20:03.600 racing so many thoughts on your body is like, oh, 0:20:03.680 --> 0:20:05.960 I just want to be in bed, or you experience 0:20:06.000 --> 0:20:08.960 the opposite. Your body's running around, but your mind is saying, 0:20:09.000 --> 0:20:11.840 I can't do this right now. And so when we 0:20:11.920 --> 0:20:15.560 breathe in for four and out for four, we count one, 0:20:16.000 --> 0:20:20.600 two three four as we inhale, and we count one 0:20:21.080 --> 0:20:24.119 two three four as we exhale. 0:20:25.040 --> 0:20:26.440 Try it with me right now. 0:20:26.960 --> 0:20:37.000 In two three four out two three four in two 0:20:37.560 --> 0:20:43.240 three four out two three four. 0:20:44.640 --> 0:20:48.720 The simple act of inhaling and exhaling for the same count. 0:20:49.640 --> 0:20:53.000 The mind is counting and our breath is moving with it, 0:20:53.520 --> 0:20:56.720 so we're aligning the body and the mind through this 0:20:56.840 --> 0:21:00.520 simple practice. Anytime you feel tension, it's because your body 0:21:00.560 --> 0:21:03.360 or mind is a head or behind one or the other, 0:21:04.040 --> 0:21:08.200 and this simple activity just brings them back into alignment. 0:21:08.280 --> 0:21:10.320 I do this when I walk into a meeting. I 0:21:10.400 --> 0:21:12.919 do this before a phone call. I do this before 0:21:13.000 --> 0:21:15.879 I read or send a stressful email. I do this 0:21:16.000 --> 0:21:19.480 before the workday and after the workday. This is a 0:21:19.680 --> 0:21:22.960 simple practice that we can do throughout the day to 0:21:23.040 --> 0:21:25.399 be reconnected with our breath and our body, to be 0:21:25.480 --> 0:21:29.200 present once again in our breath and our body. Step 0:21:29.320 --> 0:21:34.720 number four. This one is one that I learned many 0:21:34.800 --> 0:21:37.960 years ago. Now, it was when I moved to New York. 0:21:38.000 --> 0:21:40.920 So I moved to New York in twenty sixteen, and 0:21:41.280 --> 0:21:44.359 I used to find that by. 0:21:44.200 --> 0:21:45.720 The end of the day I was exhausted. 0:21:45.760 --> 0:21:48.000 Now, I've worked in London, I grew up in London, 0:21:48.200 --> 0:21:50.560 and so I've been in a busy city during my 0:21:50.640 --> 0:21:53.119 month years. I spent time in Mumbai, and Mumbai is 0:21:53.160 --> 0:21:54.280 a very busy city. 0:21:55.040 --> 0:21:55.439 But there was. 0:21:55.480 --> 0:22:01.679 Something about New York where I would feel exhausted at 0:22:01.680 --> 0:22:04.520 the end of the day, and I didn't have the energy. 0:22:04.280 --> 0:22:04.879 Really to go out. 0:22:04.920 --> 0:22:06.960 And there were a lot of things related to that. 0:22:07.040 --> 0:22:09.639 For sure, maybe I wasn't on the right vitamins and supplements, 0:22:09.640 --> 0:22:12.760 which I think make a huge difference. There were many reasons, 0:22:13.480 --> 0:22:15.400 but one of the things that I looked into, which 0:22:15.400 --> 0:22:17.960 I saw made a big difference to me, was that 0:22:18.040 --> 0:22:20.520 I didn't spend any time in silence. Now, I did 0:22:20.560 --> 0:22:26.120