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Speaker 1: Ruby.

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Speaker 2: Hi, I'm Leah Palmery.

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Speaker 1: And I'm Matt still though, welcome to grown up stuff.

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Speaker 2: Today we're going to learn one of life's most important skills,

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Speaker 2: slowing down.

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Speaker 3: That's right, Leah. And are you someone that is good

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Speaker 3: at slowing down?

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Speaker 4: No?

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Speaker 2: Not at all, are you?

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Speaker 4: Uh?

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Speaker 5: No?

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Speaker 3: In fact, I am the least present person in the world,

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Speaker 3: So I think slowing down would be something that I

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Speaker 3: should learn. And unfortunately I wasn't with you on this

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Speaker 3: interview to learn it. But I can't wait to listen in.

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Speaker 2: We missed you very much, and you are going to

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Speaker 2: pick up some very important skills when you listen, because

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Speaker 2: today we are talking about meditating, and I'm so excited.

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Speaker 2: We're joined by Kaisanga Giscombe, who is a certified mindfulness

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Speaker 2: and meditation teacher, and he is going to improve our

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Speaker 2: lives with all of his insight. Truly. Go ahead, take

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Speaker 2: a deep breath because piece is on the way.

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Speaker 3: I can't wait for him to teach us about what

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Speaker 3: meditation really is, what the benefits are, and how you

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Speaker 3: can become better at it every day.

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Speaker 2: Spoiler alert, Matt, It's actually very simple.

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Speaker 1: You can do it.

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Speaker 2: I believe in you. You can actually incorporate this into

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Speaker 2: your everyday life, and you're gonna feel so much better

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Speaker 2: when you do. Honestly, I don't know a single person

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Speaker 2: who couldn't use an extra dose of meditation in their life.

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Speaker 2: So let's learn from Kai Songa Giscombe.

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Speaker 5: Greetings, Greetings. My name is Ka Songa Giscombe. I am

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Speaker 5: presently a mindfulness and meditation teacher. I'm a former licensed acupuncturist,

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Speaker 5: former license psychotherapist, but full time mindfulness and meditation teacher

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Speaker 5: these days. I'm also a writer. I'm a native New

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Speaker 5: Yorker currently residing in North Carolina, and meditation really really

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Speaker 5: saved my life. I'm all about mindfulness and meditation and

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Speaker 5: being patient with yourself and all about present moment awareness.

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Speaker 5: And with that being said, I would love to start

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Speaker 5: out by dropping into a very brief meditation.

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Speaker 2: Let's do it, and.

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Speaker 5: If it's comfortable for everyone, just taking a gentle, deep

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Speaker 5: breath into your nose and out through your mouth, and

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Speaker 5: with that exhalation, just allowing your full presence and attention

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Speaker 5: to gently drop into this moment right here and right now,

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Speaker 5: allowing your eyes to close, if that's comfortable for you,

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Speaker 5: noticing your posture, nice, dignified, comfortable posture of awareness, and

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Speaker 5: now just shifting the attention to your breathing, to your breath,

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Speaker 5: and just noticing the coming and going of your breath,

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Speaker 5: each in breath and each outbreath, not forcing anything at all,

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Speaker 5: breathing naturally, and once again, if it's comfortable for you,

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Speaker 5: taking a gentle, deep breath into your nose and out

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Speaker 5: through your mouth, allowing your eyes to open if they

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Speaker 5: were closed, maybe adding some gentle movement to your space.

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Speaker 5: And yeah, let's get into it.

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Speaker 2: I mean I could have stayed like that all day.

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Speaker 2: Just to be clear, I do have many questions, but

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Speaker 2: I'm like, should we just disregard them and just cont well,

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Speaker 2: thank you so much for bringing us on that journey

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Speaker 2: to start off. I absolutely needed that today. So I'm

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Speaker 2: glad that we are now very present and in the

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Speaker 2: right space to have this conversation. So let's start out

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Speaker 2: with a very basic question, and we have all hopefully

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Speaker 2: just experienced it. Hopefully no closing your eyes if you're

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Speaker 2: driving while listening to this. But on a very basic level,

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Speaker 2: what is meditation.

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Speaker 5: Meditation on a very basic level is bringing your full

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Speaker 5: attention to the present moment, you can do it formally,

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Speaker 5: you can do it informally, but it's really putting your

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Speaker 5: attention on something, whether it's your breath, whether it's a mantra,

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Speaker 5: whether it's an object or a sound, but it's taking

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Speaker 5: that moment to just pause and bring you full attention

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Speaker 5: to that object or sound or whatever you choose.

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Speaker 2: I can't imagine anyone would have just experienced that really

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Speaker 2: nice moment of meditation and not wanting to do more

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Speaker 2: of it, because I certainly did. But I think, and

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Speaker 2: this is a shout out to my co host Matt

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Speaker 2: and also his mom, who he is trying very much

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Speaker 2: to get into yoga, I think there can be a

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Speaker 2: little bit of a stigma around it, like, oh, is

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Speaker 2: this like too hippie ish and what am I doing?

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Speaker 2: What can we let people know about meditation, that there

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Speaker 2: are real health benefits to this. How can we help

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Speaker 2: people to start to try it out and to start

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Speaker 2: to experience those benefits just in their everyday life.

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Speaker 5: Sure? Sure, And I love that you mentioned that there

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Speaker 5: are many stigmas, because there are, and I think those

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Speaker 5: stigmas is what makes it more difficult for people to

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Speaker 5: embrace this idea of meditation and mindfulness. They are different,

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Speaker 5: but I do use them interchangeably. One of the ways

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Speaker 5: to dispunge these stigmas is to talk about what meditation

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Speaker 5: and mindfulness isn't right, So it isn't about perfection, it

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Speaker 5: isn't about floating and being tranquil at all times. It's

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Speaker 5: really about bringing your attention to whatever it is that

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Speaker 5: you're doing in the moment. So, for instance, you and

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Speaker 5: I are having this conversation right now, right Leah, So

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Speaker 5: essentially this can be a meditation in of itself because

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Speaker 5: I'm bringing my full attention to this conversation. Theoretically speaking, right, Yeah,

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Speaker 5: it takes practice, but even something as simple as brushing

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Speaker 5: your teeth, getting dressed, conversations, allowing the full attention to

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Speaker 5: be with that activity that you're doing in the moment.

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Speaker 5: And it's tough. It's tough because usually our minds are

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Speaker 5: just going, they're going a mile a minute. Either we're

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Speaker 5: focused on what's to come or with thinking abouttle ruminating

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Speaker 5: about the past. And while we're doing that, our present

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Speaker 5: moment lives are just passing us by.

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Speaker 2: Yeah. I always forget did I put on deodorant today?

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Speaker 2: I can never remember, and I do just need to

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Speaker 2: be present and be like swiped under the left, swiped

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Speaker 2: under the right, we're good to go.

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Speaker 5: Or in the shower, right in the shower. That's something

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Speaker 5: happens with me. Did I wash my left foot?

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Speaker 2: Yes, exactly, yes, yeah, I'm like, did I wash my face?

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Speaker 2: I've either done it zero one or now two times,

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Speaker 2: we don't know, But once I click into the moment,

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Speaker 2: then it does happen. Before we get into a little

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Speaker 2: bit more about the practice, what are some of the

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Speaker 2: physical and mental benefits of incorporating meditation into your life?

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Speaker 5: A great question. There's been literally hundreds and hundreds of

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Speaker 5: research studies done on the benefits of mindfulness and meditation.

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Speaker 5: Often I serve as the meditation instructor on such studies.

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Speaker 5: So some of the benefits lower blood pressure, reduce the

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Speaker 5: occurrence of headaches, decreasing the currens of these chronic diseases

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Speaker 5: such as diabetes. And then the big one, and this

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Speaker 5: is something I touched for me personally, is not so

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Speaker 5: much stress reduction, but I like to say stress resiliency ooh,

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Speaker 5: because sometimes the source of that stress it's not something

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Speaker 5: that you can reduce or get rid of, right, it

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Speaker 5: is present. But what you can do is increase your

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Speaker 5: resiliency to that stress, Yes, your ability to bounce back

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Speaker 5: from that stressful experience. So mindfulness and meditation has been

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Speaker 5: huge as far as increasing your stress resiliency. A big

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Speaker 5: one also is sleep. Yes, many people deal with sleep irregularities.

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Speaker 5: So mindfulness and meditation has been proven to improve sleep

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Speaker 5: patterns tremendously.

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Speaker 2: Need it, obviously, How does doing meditation work to have

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Speaker 2: these benefits on your mind and body?

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Speaker 5: So we're gonna get a little scientific here. Let's go.

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Speaker 5: Let's go absolutely. So you have the nervousness, all right,

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Speaker 5: Then you have the parasympathetic nervous system and the sympathetic

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Speaker 5: nervous system. So the sympathetic nervous system is that part

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Speaker 5: of the nervous system that's known as fight or flight.

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Speaker 5: It's designed inherently in our body to protect us either

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Speaker 5: getting us ready in the face of danger to either

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Speaker 5: fight or to run from that danger. So it serves

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Speaker 5: us well. And so what happens is during this sympathetic

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Speaker 5: nervous system response, a lot of hormones are secreted in

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Speaker 5: the body. One of these hormones is a common one,

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Speaker 5: stress hormone, as cortisol. So cortasol is designed to dump

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Speaker 5: sugar into the bloodstream. Why do we need sugar in

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Speaker 5: the bloodstream during fight or flight because we need that

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Speaker 5: quick burst of energy either to fight or to run.

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Speaker 5: So what happens when the sympathetic nervous system is stimulated.

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Speaker 5: Soon after what kicks in is the parasympathetic nervous system. Now,

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Speaker 5: a parasympathetic nervous system, also known as rest and digest

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Speaker 5: is designed to bring the sympathetic nervous system back down

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Speaker 5: so it counters the sympathetic nervous system. Now, what happens

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Speaker 5: during chronic stress is that sympathetic nervous system is stimulated

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Speaker 5: and it stays stimulated. You get the surge of these

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Speaker 5: hormones being secreted in the body and it doesn't shut off. So,

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Speaker 5: for instance, if cortisol is continuously being secreted in the

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Speaker 5: body and cortosol is in charge of increasing glucose in

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Speaker 5: the bloodstream, what kind of disease can result?

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Speaker 2: Diabetes?

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Speaker 5: Diabetes exactly, yep. And so what's wild with stress in particular,

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Speaker 5: Not only does it continuously stimulate the sympathetic nervous system,

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Speaker 5: but it actually with chronic stress, it has been proven

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Speaker 5: to destroy the parasympathetic nervous system. So not only is

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Speaker 5: your sympathetic nervous system consistently being stimulated, but now the

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Speaker 5: parasympathetic nervous system it doesn't operate, So you're just in

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Speaker 5: this chronic state of stress. So that's where a lot

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Speaker 5: of chronic diseases come from. Blood pressure, diabetes, which can

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Speaker 5: lead to stroke, heart attacking, what have you. Yeah, Now,

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Speaker 5: the beautiful thing about mindfulness and meditation. Studies have shown

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Speaker 5: that not only does mindfulness and meditation stimulate the parasympathetic

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Speaker 5: nervous system, but it also repairs that part of the

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Speaker 5: parasympathetic nervous system that has been destroyed. So when I

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Speaker 5: found that particular piece out, I was blown away. Yeah,

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Speaker 5: because I know, like, for instance, taking a deep breath

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Speaker 5: in through the nose and now through the mouth, that

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Speaker 5: acting of itself stimulates the parasympathetic nervous system. That's why

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Speaker 5: oftentimes when someone is stressed out, what do we say

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Speaker 5: to them, Chill, chill, take a deep breath. Yeah. Right,

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Speaker 5: But with meditation, not only does it stimulate the parasympathetic

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Speaker 5: nervous system, but it also repairs the parts of the

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Speaker 5: parasympathetic nervous system that has been damaged from chronic stress.

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Speaker 2: Take that, CORTI is all, we don't need that much

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Speaker 2: of you today. Great. I love the sciencey part of

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Speaker 2: it too, but let's talk about just the practical part. Okay,

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Speaker 2: I'm going to do this. I really want to start

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Speaker 2: on my meditation practice. What do I do? Do I

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Speaker 2: just sit there? How do I get started with really

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Speaker 2: incorporating this into my everyday life?

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Speaker 5: So what you want to do is you want to

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Speaker 5: really start meditating for at least one hour a day?

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Speaker 2: Wow?

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Speaker 5: Absolutely not. So that's what I thought.

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Speaker 2: I was gonna say, that sounds wonderful. Where does he

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Speaker 2: think I am finding that one hour?

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Speaker 5: But that's what I thought though. When I first discovered

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Speaker 5: mindfulness of meditation, I thought that's what I had to do.

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Speaker 5: I thought because I was looking at all the gurus

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Speaker 5: and I even heard Oh I forgot who it was,

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Speaker 5: but they were interviewing on Oprah and he's saying he

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Speaker 5: meditates for one to two hours a day. I was like, shit,

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Speaker 5: that is.

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Speaker 2: The appropriate response to that, by the way.

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Speaker 5: Yes, I was like, that's what I have to do.

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Speaker 5: And so I actually tried to do that in the

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Speaker 5: beginning and obviously that was not sustainable by any means.

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Speaker 5: And plus I have tight hips, so I was trying

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Speaker 5: to sit cross leg with not a good look. But

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Speaker 5: then I realized I don't have to do that. So

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Speaker 5: if you want to start out with a meditation practice,

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Speaker 5: something that I recommend to all my clients is to

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Speaker 5: keep it simple. So a technique that I often recommend is,

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Speaker 5: all right, let me ask you, leam, when you wake

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Speaker 5: up in the morning, like literally physically, how does that

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Speaker 5: look from when you open your eyes?

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Speaker 2: It looks a little like Yeah, it depends on the

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Speaker 2: time of the year too. Usually it's do I see

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Speaker 2: the light outside? And can I hear the birdies? And

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Speaker 2: so do I know that it's like a time that

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Speaker 2: my body is supposed to be awake or is it

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Speaker 2: still dark and quiet? And I should be rolling over?

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Speaker 5: All right? So you roll over and that's perfect. Right

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Speaker 5: now you're tuning into your present environment, so you listen

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Speaker 5: for the birds, right, yes, all right, that's awesome. So

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Speaker 5: for you, I would start there. Okay, if that's something

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Speaker 5: that you're used to doing, then if you're my client,

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Speaker 5: I will say to start there as soon as you

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Speaker 5: open your eyes. If you're used to listen for those

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Speaker 5: nature sounds. Take a moment, maybe take a gentle, deep

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Speaker 5: breath in through the nose, out through the mouth, and

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Speaker 5: with that exhalation, bring your attention maybe to how you're

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Speaker 5: feeling your body, but then bring your attention to the

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Speaker 5: nature sounds, because that's what you're used to, right for

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Speaker 5: someone that's not used to listening for nature sounds. At

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Speaker 5: some point, you're going to have to sit up and

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Speaker 5: your feet are gonna have to hit the floor at

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Speaker 5: some point. So what I recommend is use that as

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Speaker 5: soon as your feet hit the floor, that's your prompt,

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Speaker 5: oh right there on the edge of your bed, drop

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Speaker 5: into a gentle practice. I love this, and it doesn't

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Speaker 5: have to be thirty minutes, literally one to three minutes.

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Speaker 2: Just breathing and just centering yourself right and bringing.

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Speaker 5: Your attention to your breath, bringing your attention to how

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Speaker 5: you're feeling. Feed flat on the floor. I like to

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Speaker 5: call it a comfortable and dignified posture of awareness. Sitting

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Speaker 5: up nice and straight. You can close your eyes if

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Speaker 5: you want to, but you just woke up so that

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Speaker 5: I might make you want to go back to sleeep

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Speaker 5: so you can keep your eyes open, right, and just

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Speaker 5: maybe looking slightly downward and just drop into the present moment,

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Speaker 5: bring your attention to what's happening here and now, and

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Speaker 5: then eventually bring your attention to your breathing and just

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Speaker 5: for a few breaths, noticing like we did when we

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Speaker 5: opened up today, the inhalation and the exhalation. You're gonna

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Speaker 5: notice thoughts, you might hear sounds, that's fine. That is

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Speaker 5: what we call mild distractions. Noticing the distractions and bringing

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Speaker 5: the attention back to the breath, always coming back to

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Speaker 5: that focal point. Now. The idea here, and this is

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Speaker 5: a huge word that I use frequently, is consistency. Consistency

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Speaker 5: is key. So doing that every day eventually, and this

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Speaker 5: is how it worked out for me. And of course

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Speaker 5: you might miss a day or two, and that's fine.

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Speaker 5: So being gentle with yourself definitely through the process, and

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Speaker 5: I can almost guarantee it, you'll find that if you

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Speaker 5: do it consistently, you may think one day, okay, three minutes,

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Speaker 5: let me go a little more. Let me see what

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Speaker 5: five minutes feels like. Let me go a little more,

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Speaker 5: eight minutes, right, And so it gently increases, and it's

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Speaker 5: fine if it doesn't, okay, but I think you'll find

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Speaker 5: with that consistency starting your day like that, it feels

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Speaker 5: good and it brings you into that present moment awareness.

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Speaker 5: It trains you and gets you ready to kind of

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Speaker 5: be in that space for the day.

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Speaker 2: I love this. This is very easy to incorporate because

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Speaker 2: usually I'm sitting on the edge of my bed, feet

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Speaker 2: on the floor, preparing myself for when I stand up

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Speaker 2: and what part of my body is going to hurt

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Speaker 2: first in the morning, so you get me. You have

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Speaker 2: tight hips, so you know that when you stand up,

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Speaker 2: there's gonna be some creaking.

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Speaker 5: Yeah, absolutely, or you grab your phone, yeah, scrolling.

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Speaker 2: Oh well, I'm trying to break that habit. I am trying.

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Speaker 2: But yes, this is much better of really feeling present

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Speaker 2: before I'm even all the way out of my bed.

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Speaker 2: I can work with this for sure. And we all

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Speaker 2: have one to three minutes then, so that's nice. Yeah,

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Speaker 2: if not, set your alarm clock for one to three

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Speaker 2: minutes earlier when you need to get up, and then

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Speaker 2: we can start to really incorporate this. We'll be right

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Speaker 2: back after a quick.

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Speaker 1: Break and we're back with more grown up stuff.

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Speaker 4: How do I don't the next question is going to

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Speaker 4: be a little tougher for you, Which is what am

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Speaker 4: I working towards when I'm really trying to build this

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Speaker 4: practice of meditation.

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Speaker 5: Well, it's not necessarily really working towards anything. There's a

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Speaker 5: concept of mindfulness called nonstriving. You know. We all have

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Speaker 5: goals in life.

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Speaker 2: Right hopefully?

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Speaker 5: Yeah, I mean, even if it's just to have a

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Speaker 5: good day.

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Speaker 2: Yeah yeah, that's a big goal.

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Speaker 5: Yeah, yeah, absolutely so we all set these goals. And

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Speaker 5: there's nothing wrong with setting goals, nothing wrong with having goals.

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Speaker 5: But oftentimes what happens is wing we set these goals,

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Speaker 5: we're hyper focused on the goal, and these goals are

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Speaker 5: going to happen when in the future. So if we're

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Speaker 5: so hyper focused on what's to come, we're missing out

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Speaker 5: on right now, this present moment. I like to use

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Speaker 5: the analogy of sports. I used to work a lot

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Speaker 5: with athletes. So in any given sport, what is the

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Speaker 5: ultimate goal?

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Speaker 2: Winning championships?

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Speaker 5: Yes, that's the ultimate goal, no matter what the sport.

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Speaker 5: The road to that championship usually starts in the preseason.

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Speaker 5: Oh yeah, and usually it's a workout. And then after

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Speaker 5: that workout, let me shift into strategies or plays if

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Speaker 5: you're dealing with other sports, right, so then you have

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Speaker 5: to practice those plays. Then the season starts starts with

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Speaker 5: that first game. So the idea with mindfulness is bringing

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Speaker 5: your full attention to each moment. Because if I'm in

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Speaker 5: the preseason workout and all I'm thinking about is that championship,

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Speaker 5: then how effective is that workout really being if I'm

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Speaker 5: not fully focused on it. Now doesn't mean that you

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Speaker 5: have to forget about your goals. In fact, I encourage

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Speaker 5: my clients every so often look at your goal and

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Speaker 5: envision yourself getting that goal, use that visualization technique, and

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Speaker 5: then gently let it go and bring your full attention

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Speaker 5: back to the present moment. So oftentimes we're in this

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Speaker 5: autopilot mind state where again we're either thinking about the

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Speaker 5: future or ruminating about the past, but our present moment

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Speaker 5: experience is just passing us by, so we're not experiencing

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Speaker 5: fully life itself. Yeah, so that's what mindfulness, you know,

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Speaker 5: a meditation, It's really just designed to bring you a

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Speaker 5: full awareness to right here and right now.

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Speaker 2: How do I know that I'm doing it right? Because

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Speaker 2: having that one to three minutes in the morning is wonderful,

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Speaker 2: But that is also time when your brain starts to

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Speaker 2: kick in and you're thinking, Oh, I got to go

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Speaker 2: buy bananas at the grocery start today, and oh I

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Speaker 2: didn't write back to that email from yesterday, and oh

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Speaker 2: I can't believe I still have that laundry. How do

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Speaker 2: you push those aside to really get into I'm in

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Speaker 2: this moment right here, and this is where I'm focusing.

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Speaker 5: There is it saying there's no right way to meditate.

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Speaker 5: So during your meditation, I do encourage you to have

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Speaker 5: a dignified positive awareness, right.

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Speaker 2: You don't want to be sleepy? Yeah? I like that

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Speaker 2: you say dignify too, because that really does make me

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Speaker 2: feel like the queen that I am. And so that

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Speaker 2: does help me remember like you know, you are sitting

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Speaker 2: up straight girl, and you are ready exactly.

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Speaker 5: It kind of promotes that idea of awareness. That's what

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Speaker 5: it's really all about, just that awareness. And so if

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Speaker 5: during the meditation you're aware, oh wow, my mind is

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Speaker 5: really going right now, the thoughts are just flooding in.

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Speaker 5: Guess what that's your experience in that moment, and that's

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Speaker 5: perfectly okay. Yeah, if you try to control your thoughts,

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Speaker 5: if you try to control what pops up into your mind.

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Speaker 5: You gotta drive yourself bananas, right, I mean, I think

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Speaker 5: we've all experienced where, for no rhyme or reason, some

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Speaker 5: absurd thought pops up into our head. Yes, we've all

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Speaker 5: experienced like where did that come from? Yes, so notice

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Speaker 5: the thoughts, even if it's an ache. As I mentioned,

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Speaker 5: I have tight hips.

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Speaker 2: Yep.

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Speaker 5: When I first started, there's a sharp pain that starts

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Speaker 5: in my hip, and the idea, okay, let me notice

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Speaker 5: the pain, try to ignore it. That can even exacerbate it.

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Speaker 5: So okay, let me breathe into it. And then course,

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Speaker 5: if you need to shift, shift your position and you calibrate.

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Speaker 5: So it's the same thing in life. If I'm riding

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Speaker 5: the bus, I remember I grew up in New York

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Speaker 5: and I was not practicing back then. But if I was,

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Speaker 5: it took me an hour and a half one way

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Speaker 5: to get to school. Wow, I have to travel from

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Speaker 5: the Bronx to Harlem. So you can imagine that commute.

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Speaker 5: I was fully stimulated and at the same time thinking

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Speaker 5: about what was to come for school. And so if

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Speaker 5: you take the morning commute, it's easy for your attention

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Speaker 5: to just be pinging all over the place and that's

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Speaker 5: fine if you're driving, all right, let me bring my

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Speaker 5: attention back to driving. How scary is that? Right?

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Speaker 1: Exactly?

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Speaker 5: All right, your mind might drift off again, Okay, let

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Speaker 5: me bring it back. So that's literally the practice noticing

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Speaker 5: when your mind is fragmented and bringing it back. Noticing

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Speaker 5: and bringing it back. You ever watched the Mandalorian? Yes, okay,

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Speaker 5: so remember in the Mandelorian this is the way. Yes,

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Speaker 5: So this is the practice noticing and bringing it back,

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Speaker 5: Rinse and repeat.

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Speaker 2: And if baby Yoda's there, then baby Yoda's there.

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Speaker 5: So all right, exactly exactly. And being gentle with yourself.

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Speaker 5: You know, I think there's this thing where you're supposed

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Speaker 5: to be perfect, and perfection can be so dangerous. It

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Speaker 5: really can be so dangerous. So there's another concept of

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Speaker 5: mindfulness called non judging. Us as human beings, we judge

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Speaker 5: everything everything, We judge everybody, and oftentimes we judge ourselves.

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Speaker 5: Oh yes, and oftentimes that judgment is negative, self deprecating

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Speaker 5: and unwarranted. Right exactly, So just noticing, Okay, I'm fully

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Speaker 5: judging myself right now. All right, let me get myself together, cash,

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Speaker 5: let's let that go.

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Speaker 2: Also, I think a nice way of thinking about meditation,

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Speaker 2: especially when you're just starting out with that one to

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Speaker 2: three minutes a morning, is that's one to three minutes

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Speaker 2: for you, just for you, and the whole rest of

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Speaker 2: the day is going to be about kids and your

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Speaker 2: partner and your boss and your co workers and the

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Speaker 2: people commuting around you, and you know, your thoughts going

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Speaker 2: all to those other people and places and things that

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Speaker 2: you have to do. But like, just knowing you have

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Speaker 2: one to three minutes, which I know sounds small, but

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Speaker 2: still one to three minutes just about me. There's something

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Speaker 2: comforting about that to me to know like there is

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Speaker 2: a sliver of my day that is about.

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Speaker 5: Me absolutely, and like I said before, it sets you

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Speaker 5: up for being present throughout today and knowing that at

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Speaker 5: any time during the day, guess what you can take

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Speaker 5: those one to three minutes again?

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Speaker 2: Ooh nice a little treat.

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Speaker 5: Yeah, look like a breathing space.

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Speaker 2: I love that.

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Speaker 5: I do it at least five to ten times a day,

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Speaker 5: do you.

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Speaker 2: Okay?

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Speaker 5: Yeah, my kids can tell when I'm doing like stay

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Speaker 5: acting up or what have you. Yep, Okay, Papa's breathing again.

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Speaker 5: You know. But it's necessary because we've bombarded by so

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Speaker 5: many stressful, especially today, there's so much going on right now. Yes,

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00:22:54,400 --> 00:22:57,600
Speaker 5: please take those one to three minutes multiple times a day,

436
00:22:58,320 --> 00:23:02,480
Speaker 5: just to pause and to recall, break and to ground yourself.

437
00:23:02,560 --> 00:23:05,480
Speaker 2: For those that have incorporated one to three minutes into

438
00:23:05,480 --> 00:23:08,359
Speaker 2: their day, whether it's multiple times or even just once,

439
00:23:08,400 --> 00:23:10,600
Speaker 2: and start in their day right and then they're ready

440
00:23:10,640 --> 00:23:13,639
Speaker 2: to graduate to the next step. Do you recommend that

441
00:23:13,800 --> 00:23:18,040
Speaker 2: people try just some nice meditative music. Should they try

442
00:23:18,080 --> 00:23:21,600
Speaker 2: a guided meditation? What's the next step in you know,

443
00:23:21,640 --> 00:23:23,920
Speaker 2: I really want to go deeper into my meditation practice.

444
00:23:24,400 --> 00:23:26,080
Speaker 5: Yeah, if you're going to deep in your practice a bit,

445
00:23:26,320 --> 00:23:31,240
Speaker 5: I would say. Another concept of mindfulness is humor. Have fun.

446
00:23:31,440 --> 00:23:34,280
Speaker 5: Remember to smile and have fun with it. Now. I

447
00:23:34,320 --> 00:23:37,640
Speaker 5: do take my practice seriously, right, but at the same time,

448
00:23:37,680 --> 00:23:40,280
Speaker 5: I have fun with it, So play around, you know.

449
00:23:40,320 --> 00:23:42,720
Speaker 5: If you're want to try a guide of meditation, if

450
00:23:42,720 --> 00:23:45,639
Speaker 5: you want to try, like you said, music, if you

451
00:23:45,680 --> 00:23:49,080
Speaker 5: want to try mindful movements such as yoga or dance,

452
00:23:49,600 --> 00:23:53,440
Speaker 5: experiment and see what works for you. If you want

453
00:23:53,440 --> 00:23:55,639
Speaker 5: to take a class, That's how I got started. I

454
00:23:55,720 --> 00:23:59,400
Speaker 5: got started taking something called mindfulness based Stress Reduction, which

455
00:23:59,440 --> 00:24:02,119
Speaker 5: is an eight week class designed to basically teach you

456
00:24:02,640 --> 00:24:06,840
Speaker 5: mindfulness tools for dealing with everyday life, every day stress.

457
00:24:07,119 --> 00:24:08,800
Speaker 5: And that's how I got started, and I loved it.

458
00:24:08,840 --> 00:24:11,640
Speaker 5: I took it a couple of times actually, and i'm

459
00:24:11,640 --> 00:24:14,800
Speaker 5: a certified MBSR teacher today. Eventually I was like, you

460
00:24:14,800 --> 00:24:16,959
Speaker 5: know what I want to teach this? Yeah, and so

461
00:24:17,160 --> 00:24:20,040
Speaker 5: that's when I got my training. Just play around with

462
00:24:20,080 --> 00:24:23,119
Speaker 5: it and see what works for you. If you already

463
00:24:23,119 --> 00:24:27,040
Speaker 5: have that consistent once three minutes of practice or consistent

464
00:24:27,080 --> 00:24:32,480
Speaker 5: practice period, I think organically you'll find ways to deepen

465
00:24:32,520 --> 00:24:35,320
Speaker 5: your practice that resonates with your spirit.

466
00:24:36,520 --> 00:24:40,320
Speaker 2: Do you also recommend practicing with other people? Is there

467
00:24:40,320 --> 00:24:43,840
Speaker 2: something powerful about doing it as a group versus just

468
00:24:44,000 --> 00:24:44,560
Speaker 2: on your own.

469
00:24:45,080 --> 00:24:48,800
Speaker 5: There's something very powerful about the group dynamic. With meditation,

470
00:24:49,440 --> 00:24:52,560
Speaker 5: we all resonate or emit, that's you say energy. Yes,

471
00:24:52,800 --> 00:24:54,680
Speaker 5: So if you have a group, and this is why

472
00:24:54,720 --> 00:24:57,359
Speaker 5: I think retreats are awesome. If you can find a

473
00:24:57,480 --> 00:25:02,320
Speaker 5: mindfulness or a meditation retreat that'st affordable that send your vicinity,

474
00:25:02,680 --> 00:25:05,560
Speaker 5: I would definitely say to take advantage of that because

475
00:25:05,600 --> 00:25:09,320
Speaker 5: they can really be a powerful experience to have. My

476
00:25:09,440 --> 00:25:11,320
Speaker 5: very first retreat was part of my training. There was

477
00:25:11,320 --> 00:25:14,680
Speaker 5: like one hundred and fifty people in this big hall

478
00:25:14,800 --> 00:25:18,080
Speaker 5: or what have you, and just to have that energy

479
00:25:18,560 --> 00:25:21,919
Speaker 5: of all of those people meditating at the same time.

480
00:25:22,520 --> 00:25:26,199
Speaker 5: It was pretty powerful. Wow. And it definitely elevated my

481
00:25:26,280 --> 00:25:31,919
Speaker 5: practice and it fueled me to want to deepen my practice. Yeah,

482
00:25:32,000 --> 00:25:34,439
Speaker 5: it definitely gave me that push, even if it's a

483
00:25:34,480 --> 00:25:40,480
Speaker 5: community center that holds mindfulness or meditation groups. And also

484
00:25:40,840 --> 00:25:43,960
Speaker 5: something I used to do for my writing was meetup.

485
00:25:44,280 --> 00:25:48,000
Speaker 5: You know the app meetup? Yes, right, So I would

486
00:25:48,160 --> 00:25:52,679
Speaker 5: bet money that there's a meditation meetup group that you

487
00:25:52,720 --> 00:25:53,240
Speaker 5: can find.

488
00:25:53,840 --> 00:25:56,320
Speaker 2: That brings me to another question too. I actually had

489
00:25:56,359 --> 00:26:00,200
Speaker 2: a former job where they would do like a twenty

490
00:26:00,280 --> 00:26:03,199
Speaker 2: minute meditation every Wednesday, Like you could go down to

491
00:26:03,240 --> 00:26:05,520
Speaker 2: a room and everyone could sit there and meditate together.

492
00:26:05,840 --> 00:26:08,720
Speaker 2: Are there ways that we can make this a bigger

493
00:26:08,960 --> 00:26:13,080
Speaker 2: part of mainstream American culture by implementing it into our

494
00:26:13,080 --> 00:26:16,000
Speaker 2: lives from work to home, whether it's one to three

495
00:26:16,000 --> 00:26:19,440
Speaker 2: minutes before dinner with our family or implementing twenty minutes

496
00:26:19,520 --> 00:26:22,399
Speaker 2: at work so that people's emails are less fiery for

497
00:26:22,440 --> 00:26:23,960
Speaker 2: the rest of the day. What are ways that we

498
00:26:24,000 --> 00:26:26,879
Speaker 2: can sort of start to incorporate this into our worlds

499
00:26:27,119 --> 00:26:30,200
Speaker 2: so that everyone is able to experience these benefits.

500
00:26:30,680 --> 00:26:33,480
Speaker 5: I'm very pleased and happy to see that this, And

501
00:26:33,520 --> 00:26:36,240
Speaker 5: I call it a lifestyle. It's really a lifestyle un

502
00:26:36,240 --> 00:26:40,119
Speaker 5: as you're incorporating. Yeah, I've definitely seen it increase. And

503
00:26:40,200 --> 00:26:43,879
Speaker 5: even with my own work through my company, I've worked

504
00:26:43,880 --> 00:26:47,080
Speaker 5: with schools, so that was something that they saw the

505
00:26:47,119 --> 00:26:49,359
Speaker 5: benefit of. Yeah, and more and more schools are doing that.

506
00:26:49,600 --> 00:26:52,040
Speaker 5: I just saw an article that there was a school

507
00:26:52,040 --> 00:26:58,119
Speaker 5: in Baltimore. I believe that replaced the tension with meditation

508
00:26:58,680 --> 00:27:02,520
Speaker 5: and they found that the behavioral issues have decreased.

509
00:27:02,720 --> 00:27:03,359
Speaker 2: I love that.

510
00:27:03,840 --> 00:27:06,359
Speaker 5: Yeah, so things like that. A lot of corporation, a

511
00:27:06,400 --> 00:27:11,040
Speaker 5: lot of businesses are incorporating mindfulness into their everyday culture.

512
00:27:11,720 --> 00:27:16,200
Speaker 5: I've also gone into many companies and recommended a mindfulness

513
00:27:16,200 --> 00:27:19,720
Speaker 5: practice that they can implement in their every day whether

514
00:27:19,760 --> 00:27:22,119
Speaker 5: it is just like I said, like a mindful break

515
00:27:22,280 --> 00:27:24,520
Speaker 5: during the day or during lunchtime. So I am definitely

516
00:27:24,560 --> 00:27:25,000
Speaker 5: seeing it.

517
00:27:25,520 --> 00:27:27,520
Speaker 2: What else are you seeing in your work when it

518
00:27:27,560 --> 00:27:30,000
Speaker 2: comes to students or clients that are coming to you

519
00:27:30,840 --> 00:27:33,840
Speaker 2: and they want help with meditating. What are some of

520
00:27:33,880 --> 00:27:36,439
Speaker 2: the most popular or frequent things that you're hearing from

521
00:27:36,520 --> 00:27:37,720
Speaker 2: them that they want.

522
00:27:37,520 --> 00:27:44,920
Speaker 5: Help with stress is huge. Okay, yeah, today's stress and depression, anxiety. Yeah,

523
00:27:45,000 --> 00:27:47,880
Speaker 5: those are really huge because that's kind of like where

524
00:27:47,920 --> 00:27:51,119
Speaker 5: it starts, and those things affect everything. So it affects

525
00:27:51,160 --> 00:27:55,720
Speaker 5: sleep patterns, it affects your health, affects your motivation, concentration,

526
00:27:56,080 --> 00:27:59,960
Speaker 5: So that would probably be number one. Just stress manner.

527
00:28:01,160 --> 00:28:05,720
Speaker 5: And again, the way mindfulness meditation helps with stress management

528
00:28:05,840 --> 00:28:09,000
Speaker 5: is I talked about the resiliency, but also it helps

529
00:28:09,040 --> 00:28:13,720
Speaker 5: you to make wise decisions. I like to use analogy.

530
00:28:14,200 --> 00:28:17,320
Speaker 5: If you think of a snow globe as your thoughts

531
00:28:17,400 --> 00:28:19,840
Speaker 5: or as your life even and when you shake up

532
00:28:19,840 --> 00:28:23,720
Speaker 5: a snow globe, it happens everything is swirling over right,

533
00:28:24,040 --> 00:28:26,400
Speaker 5: So that's kind of like how your mind might be

534
00:28:26,640 --> 00:28:30,680
Speaker 5: in any stressful moment. So what mindfulness and meditation allows

535
00:28:30,680 --> 00:28:33,800
Speaker 5: you to do is to just pause. So if you

536
00:28:33,840 --> 00:28:36,080
Speaker 5: put that snow globe down and you just pause and

537
00:28:36,119 --> 00:28:39,440
Speaker 5: you take a moment, what happens to all of that flurry?

538
00:28:39,840 --> 00:28:40,719
Speaker 2: Let it settle.

539
00:28:40,920 --> 00:28:44,320
Speaker 5: It settles. It doesn't get rid of it necessarily, but

540
00:28:44,440 --> 00:28:48,959
Speaker 5: it settles it. It brings some clarity to your space,

541
00:28:49,760 --> 00:28:52,960
Speaker 5: and it's in this clarity that you're able to gain

542
00:28:53,000 --> 00:28:56,800
Speaker 5: some wisdom as to what's going on, and then you're

543
00:28:56,800 --> 00:29:02,520
Speaker 5: able to move forward making more wise and appropriate decisions

544
00:29:02,560 --> 00:29:07,640
Speaker 5: and choices. Yes, oftentimes in stressful moments we just react,

545
00:29:08,560 --> 00:29:10,640
Speaker 5: especially with anger. That's something that I dealt with. You know,

546
00:29:10,840 --> 00:29:14,720
Speaker 5: I come from the bronx shoulder, so I had to

547
00:29:14,800 --> 00:29:19,640
Speaker 5: learn how to regulate my emotions and not just react,

548
00:29:19,800 --> 00:29:23,400
Speaker 5: not just pop off right. So you may react violently,

549
00:29:23,880 --> 00:29:26,520
Speaker 5: you may grab that bottle, you may grab that pine

550
00:29:26,520 --> 00:29:30,960
Speaker 5: of ice cream. With depression, unfortunately, they can escalate from there.

551
00:29:31,680 --> 00:29:34,440
Speaker 5: So again, what mindfulness and meditation allows us to do

552
00:29:34,520 --> 00:29:39,000
Speaker 5: is just to pause, recalibrate, get that insight, get that clarity,

553
00:29:39,840 --> 00:29:42,800
Speaker 5: and then make that wise decision, Make that wise choice.

554
00:29:43,400 --> 00:29:46,760
Speaker 2: You've given us so many amazing, useful tips that we

555
00:29:46,840 --> 00:29:49,560
Speaker 2: can take moving forward. Is there anything that we didn't

556
00:29:49,600 --> 00:29:52,320
Speaker 2: touch on yet when it comes to mindfulness and meditation

557
00:29:52,440 --> 00:29:56,360
Speaker 2: that we should be considering or implementing or trying to

558
00:29:56,960 --> 00:29:59,800
Speaker 2: do as we establish our practices.

559
00:30:00,520 --> 00:30:03,720
Speaker 5: I would love for everyone in the world to meditate

560
00:30:04,080 --> 00:30:06,280
Speaker 5: and just to reiterate, because we kind of touched on it.

561
00:30:06,520 --> 00:30:11,040
Speaker 5: Start small, be patient with yourself, be gentle with yourself.

562
00:30:11,480 --> 00:30:13,880
Speaker 5: It's not about getting rid of thoughts or getting rid

563
00:30:13,960 --> 00:30:17,520
Speaker 5: of the stress. It's actually learning how to be with it.

564
00:30:18,160 --> 00:30:21,040
Speaker 5: You're changing your relationship to it. So yeah, be patient

565
00:30:21,080 --> 00:30:25,800
Speaker 5: with yourself, remembering the concepts of non judging, don't judge yourself,

566
00:30:26,160 --> 00:30:29,480
Speaker 5: being aware of when you are judging yourself harshly and

567
00:30:29,600 --> 00:30:33,080
Speaker 5: judging others harshly. We talked about the concept of letting go.

568
00:30:33,920 --> 00:30:37,640
Speaker 5: Oftentimes we hold on to these experiences, whether they're good

569
00:30:37,720 --> 00:30:40,120
Speaker 5: or bad. A great experience, we won't hold onto it

570
00:30:40,160 --> 00:30:44,200
Speaker 5: because it feels good. And oddly enough, even negative experiences

571
00:30:44,240 --> 00:30:46,920
Speaker 5: we hold on to those two hence trauma and what

572
00:30:47,040 --> 00:30:49,320
Speaker 5: have you. So noticing when you are holding on to

573
00:30:49,400 --> 00:30:52,160
Speaker 5: those experiences, because when you're holding onto them, you're not

574
00:30:52,240 --> 00:30:56,240
Speaker 5: experiencing what's happening now. So allowing yourself to learn how

575
00:30:56,240 --> 00:31:00,520
Speaker 5: to let them go. And then humor. Yeah, remembering to smile. Yes,

576
00:31:00,560 --> 00:31:03,640
Speaker 5: there are things that take seriously for sure, but remembering

577
00:31:03,800 --> 00:31:07,360
Speaker 5: to take that time also to smile. I'm a big

578
00:31:07,400 --> 00:31:10,680
Speaker 5: fan of stand up comedy. You like to watch funny comedy,

579
00:31:10,760 --> 00:31:13,080
Speaker 5: dramas or what have you. So you're remembering to laugh

580
00:31:13,120 --> 00:31:15,520
Speaker 5: for me to smile. Those are the things that I

581
00:31:15,560 --> 00:31:16,280
Speaker 5: would say.

582
00:31:16,200 --> 00:31:20,440
Speaker 2: Are important any stand up comedy specials or anything you've

583
00:31:20,440 --> 00:31:23,120
Speaker 2: watched recently that's been making you laugh and just take

584
00:31:23,160 --> 00:31:25,800
Speaker 2: your mind off of everything else, because when you are laughing,

585
00:31:25,880 --> 00:31:28,720
Speaker 2: that is so meditative. You are hanging onto every word

586
00:31:28,760 --> 00:31:31,080
Speaker 2: that they're saying. You're right there with them. Is there

587
00:31:31,080 --> 00:31:34,760
Speaker 2: anything recently that you can just give us, maybe a

588
00:31:34,760 --> 00:31:37,440
Speaker 2: little something to take our mind off of everything else.

589
00:31:38,040 --> 00:31:40,959
Speaker 5: Well, for me, the greatest comedian I actuld say, one

590
00:31:40,960 --> 00:31:44,280
Speaker 5: of the greatest comedians just hands down, always has me

591
00:31:44,440 --> 00:31:49,400
Speaker 5: laughing is the late great Bernie mac Yes, and so

592
00:31:49,760 --> 00:31:52,720
Speaker 5: I go on YouTube, I go on Netflix, and I

593
00:31:52,720 --> 00:31:56,000
Speaker 5: look at a lot of his old stuff and guarantee

594
00:31:56,480 --> 00:31:58,560
Speaker 5: to have me on the floor dying with laughter.

595
00:31:58,840 --> 00:31:59,080
Speaker 2: Yeah.

596
00:31:59,200 --> 00:32:01,120
Speaker 5: I actually just wrote my own comedy.

597
00:32:00,880 --> 00:32:03,400
Speaker 2: Drama, did you Okay?

598
00:32:04,040 --> 00:32:08,240
Speaker 5: Yeah? And as you can imagine, mindfless and and meditation

599
00:32:09,000 --> 00:32:12,320
Speaker 5: is a theme through while. Yes, So maybe next year

600
00:32:12,440 --> 00:32:14,920
Speaker 5: we'll be having this conversation. There'll be something different.

601
00:32:15,400 --> 00:32:19,560
Speaker 2: Love that when you're promoting this, Yes, we will talk again, exactly.

602
00:32:20,120 --> 00:32:23,160
Speaker 2: That's incredible. I'm glad you mentioned writing too, because journaling

603
00:32:23,160 --> 00:32:27,200
Speaker 2: can also be very meditative too, So that's absolutely yeah.

604
00:32:27,360 --> 00:32:31,160
Speaker 5: I love that you said that. Yeliah, find those meditative activities. Also,

605
00:32:31,560 --> 00:32:32,760
Speaker 5: journaling is huge.

606
00:32:33,040 --> 00:32:35,160
Speaker 2: Yeah, and when we talked about movement too, I mean,

607
00:32:35,200 --> 00:32:37,000
Speaker 2: I'm a big yoga gal, but I'm also a big

608
00:32:37,040 --> 00:32:39,800
Speaker 2: walking gal, and I think you work through so many

609
00:32:39,880 --> 00:32:42,880
Speaker 2: of your thoughts while you're just walking around the park

610
00:32:42,960 --> 00:32:45,200
Speaker 2: walking your dog. However, that is too, so.

611
00:32:45,360 --> 00:32:46,720
Speaker 5: I'm a big walker also. Yeah.

612
00:32:46,800 --> 00:32:52,440
Speaker 2: Okay, good, Yeah, get those steps. Yes, we're doing it. O. Kaisana,

613
00:32:52,520 --> 00:32:56,280
Speaker 2: you have been an absolute dream today. Before we let

614
00:32:56,280 --> 00:32:59,240
Speaker 2: you go, where can people find you so they can

615
00:32:59,360 --> 00:33:01,680
Speaker 2: learn more about you and your practice and all the

616
00:33:01,720 --> 00:33:04,760
Speaker 2: wonderful meditation that you are helping the world to do.

617
00:33:05,400 --> 00:33:08,080
Speaker 5: Sure, sure, well. A huge part of what I do

618
00:33:08,200 --> 00:33:13,040
Speaker 5: every day is answer questions pertaining to mindfulness and meditation

619
00:33:13,640 --> 00:33:16,760
Speaker 5: and just life in general, because it really it's everything.

620
00:33:17,160 --> 00:33:21,360
Speaker 5: And my instagram is Kisonga Giscombe at ki Sunga Giscombe

621
00:33:22,000 --> 00:33:24,920
Speaker 5: and please feel free to shoot me any question that

622
00:33:25,000 --> 00:33:28,880
Speaker 5: you have about mindfulness and meditation and lifestyle.

623
00:33:29,400 --> 00:33:31,840
Speaker 2: Incredible. We will tag that for sure in our show

624
00:33:31,880 --> 00:33:34,120
Speaker 2: notes so that people can find you easily there. And

625
00:33:34,440 --> 00:33:37,000
Speaker 2: thank you so much for joining us today and for

626
00:33:37,080 --> 00:33:40,240
Speaker 2: helping us to become grown ups who meditate. It was

627
00:33:40,280 --> 00:33:42,360
Speaker 2: a joy to speak with you, and yeah, we'll talk

628
00:33:42,360 --> 00:33:44,400
Speaker 2: to you again when your feature is coming out.

629
00:33:44,600 --> 00:33:46,680
Speaker 5: My pleasure, my pleasure. Thank you so much for having me.

630
00:33:46,760 --> 00:33:54,520
Speaker 2: Leah, thank you. What's something you're taking away from the

631
00:33:54,520 --> 00:33:56,000
Speaker 2: conversation with Ki Soonga today?

632
00:33:56,560 --> 00:34:00,480
Speaker 3: Wow, I've been thinking about getting into meditation for a

633
00:34:00,560 --> 00:34:03,200
Speaker 3: while because I don't feel present a lot. You know,

634
00:34:03,360 --> 00:34:06,760
Speaker 3: our jobs are very stressful. We're always worrying about the minutia,

635
00:34:06,920 --> 00:34:10,000
Speaker 3: the detail, the schedulings, the meetings. At the end of

636
00:34:10,040 --> 00:34:12,399
Speaker 3: the day, I feel so scattered, kind of a lot

637
00:34:12,440 --> 00:34:14,759
Speaker 3: like that snow globe he was talking about. Sometimes I'll

638
00:34:14,800 --> 00:34:18,120
Speaker 3: be cooking and my mind is elsewhere, and a lot

639
00:34:18,160 --> 00:34:19,680
Speaker 3: I will be like, are you listening to me? Did

640
00:34:19,680 --> 00:34:21,600
Speaker 3: you hear what I said? You're burning this thing? And

641
00:34:21,680 --> 00:34:26,000
Speaker 3: I do just sometimes feel very incredibly not present in

642
00:34:26,040 --> 00:34:28,799
Speaker 3: the moment. And I think slowing down and letting the

643
00:34:28,840 --> 00:34:31,839
Speaker 3: snow globe particles sort of settle could help me out

644
00:34:31,960 --> 00:34:33,920
Speaker 3: a ton. And I think that this almost goes hand

645
00:34:33,960 --> 00:34:35,840
Speaker 3: in hand with our phones, right. A lot of what

646
00:34:35,920 --> 00:34:39,320
Speaker 3: I kept coming up from me listening was how distracted

647
00:34:39,760 --> 00:34:42,680
Speaker 3: we all are, how we're never in the present moment.

648
00:34:42,719 --> 00:34:45,279
Speaker 3: We're on TikTok we're looking at the events going on

649
00:34:45,320 --> 00:34:46,960
Speaker 3: in this part of the world. We're on the email,

650
00:34:47,000 --> 00:34:49,680
Speaker 3: we're thinking about tomorrow, we're thinking about what happened today. Like,

651
00:34:49,760 --> 00:34:52,560
Speaker 3: I realize how not present I am, and it's something

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00:34:52,600 --> 00:34:54,400
Speaker 3: that I really want to work on. And so I

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00:34:54,440 --> 00:34:56,080
Speaker 3: got out a lot out of this conversation, and I

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00:34:56,080 --> 00:34:58,200
Speaker 3: hope our audience did. And I'm curious to hear what

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00:34:58,200 --> 00:34:58,840
Speaker 3: you got out of it.

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00:34:58,920 --> 00:34:59,480
Speaker 5: Leah.

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00:34:59,520 --> 00:35:01,799
Speaker 2: I'm glad you mentioned that, and I'm sorry that your

658
00:35:02,080 --> 00:35:06,279
Speaker 2: being not present results in burnt dinner. Mine usually just

659
00:35:06,320 --> 00:35:08,719
Speaker 2: results in I don't remember if I put on deodorant

660
00:35:08,800 --> 00:35:12,960
Speaker 2: or not today. I guess we're gonna find out. So

661
00:35:13,080 --> 00:35:15,680
Speaker 2: that's where mine is. But you're absolutely right, Matt, I

662
00:35:15,719 --> 00:35:18,000
Speaker 2: do need to be like No, I know for sure.

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00:35:18,440 --> 00:35:21,600
Speaker 2: I stopped. I swiped deodorant on both armpits, and I'm

664
00:35:21,600 --> 00:35:23,960
Speaker 2: good to go for the day. And speaking of bodies,

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00:35:23,960 --> 00:35:26,960
Speaker 2: I liked the way he really explained just about the

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00:35:27,000 --> 00:35:30,200
Speaker 2: nervous system and how it really has an impact on

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00:35:30,400 --> 00:35:33,800
Speaker 2: your physical body and what's inside your body and inside

668
00:35:33,800 --> 00:35:36,560
Speaker 2: your mind. It's been a long time since I've really

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00:35:36,600 --> 00:35:39,480
Speaker 2: thought about nervous systems and learned more about them. So

670
00:35:39,600 --> 00:35:43,319
Speaker 2: having this reminder and refresh in this capacity was very

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00:35:43,320 --> 00:35:45,080
Speaker 2: calming and I enjoyed that information.

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00:35:45,480 --> 00:35:48,080
Speaker 3: The amount of times I've washed my hair twice in

673
00:35:48,120 --> 00:35:50,279
Speaker 3: the shower, Yeah, because I washed my hair and went

674
00:35:50,480 --> 00:35:53,040
Speaker 3: did I wash my hair and then proceeded to wash

675
00:35:53,040 --> 00:35:54,160
Speaker 3: your second time? Staggering?

676
00:35:54,600 --> 00:35:58,000
Speaker 2: It looks great. So whatever you're doing, wash it three times? Maybe,

677
00:35:58,000 --> 00:36:02,719
Speaker 2: I don't know. You can use your shower time to

678
00:36:02,760 --> 00:36:04,520
Speaker 2: be your meditation time as well if you want.

679
00:36:04,640 --> 00:36:06,359
Speaker 3: If I place my attention there, that's what I've learned.

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00:36:06,360 --> 00:36:09,000
Speaker 3: As long as my attention on the actual showering, then

681
00:36:09,040 --> 00:36:10,200
Speaker 3: it can be Yeah.

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00:36:10,280 --> 00:36:13,520
Speaker 2: Well, I'm very excited to hear how you and everyone

683
00:36:13,560 --> 00:36:18,080
Speaker 2: listening is going to incorporate these fun facts, this concept

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00:36:18,120 --> 00:36:21,600
Speaker 2: of meditation into their everyday life. And you know what, Matt,

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00:36:21,640 --> 00:36:23,879
Speaker 2: I can't wait to see the results that it has

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00:36:23,920 --> 00:36:24,200
Speaker 2: on you.

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00:36:24,480 --> 00:36:29,239
Speaker 3: And until next time, good luck being a grownup. This

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00:36:29,440 --> 00:36:32,120
Speaker 3: is a production of Ruby Studio for My Heart Media.

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00:36:32,280 --> 00:36:35,720
Speaker 3: Our executive producers are Lea Paul Mary and Matt Stillo.

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Speaker 2: This episode was edited and engineered by Sierra Spreen and

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Speaker 3: We want to thank our teammates at Ruby Studio, including

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Speaker 3: Sarah you, Ethan Fixedel, Rachel Swan, Krasnov, Flydia Kim, Abby Aguilar, Harper, Wayne,

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Speaker 3: Deborah Garrett, and Andy Kelly