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Speaker 1: Hello, and welcome to this kind of like added series

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Speaker 1: through the Fearlessly Failing podcast.

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Speaker 2: I can't take credit for this.

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Speaker 1: This is actually Bosso's idea to come up with a

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Speaker 1: six part meditation series, or technically a five part but

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Speaker 1: we've turned this introduction into part of the series. So

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Speaker 1: it's called Mindfulness Fridays, and I'm so pumped to be

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Speaker 1: doing it with my dear friend Jad Patrick.

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Speaker 3: Hello, Jad, Hi, Lola, thanks for having me on the show.

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Speaker 1: So, just for people that don't know about you and I,

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Speaker 1: we've lived on the same street for how many years?

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Speaker 2: Not now, but was kids.

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Speaker 3: Back in the day. Well I was I think sixteen

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Speaker 3: when we moved from Albert Park.

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Speaker 1: And Jad's older than me. We tease each other about this,

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Speaker 1: so I think for all of my primary school years.

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Speaker 3: Yeah, so at least six years or something, we would

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Speaker 3: have lived down there, rode from probably friends with my

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Speaker 3: sister for a couple of times.

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Speaker 2: Really yeah, yeah, yeah.

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Speaker 1: So just if you want to listen to anything to

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Speaker 1: do with Jad, because Jad is an incredible human. He

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Speaker 1: is a naturopath, he is a nutritionist, he is a counselor.

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Speaker 1: You're very passionate about mindful self compassion meditation Is that correct?

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Speaker 3: Correct?

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Speaker 2: It is a mouthful my friend.

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Speaker 3: Isn't it? Well, it's MSc for sure, but then no

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Speaker 3: one knows what that means. See, I have to do that.

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Speaker 2: Well, you heard it here first. If you want to

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Speaker 2: know more about jad, he is in series one.

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Speaker 1: Episode six and Series three episode five, which just came

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Speaker 1: out technically today but this episode will come out next Friday.

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Speaker 1: Where you did a live, mindful kind of like exercise, yeah.

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Speaker 3: And exercise instead of understanding how we respond to other

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Speaker 3: people suffering versus how we respond to our own suffering,

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Speaker 3: and it sort of kind of tricks you into realizing

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Speaker 3: often there's quite a big disparity between how we treat

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Speaker 3: ourselves versus how we treat others who are a difficulty.

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Speaker 1: Totally, totally and yeah, and we've kind of like I've

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Speaker 1: got notes about this to ask you in other episodes

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Speaker 1: about like that inner self critic.

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Speaker 2: And stuff like that.

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Speaker 1: So this introduction is for people that are like, uh, meditation,

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Speaker 1: I've heard about it. I've tried an app every now

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Speaker 1: and then. It hasn't really worked for me. Is it

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Speaker 1: om shanty shanty?

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Speaker 2: Like? What is it? Is it?

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Speaker 3: You know?

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Speaker 2: Peace?

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Speaker 1: Love among means is it about having you know, I

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Speaker 1: remember I met someone and he was like, I'm so

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Speaker 1: good at meditating. I just shut my eyes and see black.

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Speaker 1: And I'm like, hmmm, really mate. And what I'm getting

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Speaker 1: at is that there are some many messages out there.

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Speaker 3: It can't really be good or bad at meditating is

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Speaker 3: another way of cool perhaps pointing it out if you

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Speaker 3: if you've committed to doing it and you notice what

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Speaker 3: you're doing, you're already I guess doing it sort of correctly.

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Speaker 1: It's it's yeah, and one thing that I'm excited to

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Speaker 1: explore with you, and I think we will through this series.

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Speaker 2: Like there's no like I'm trained in TM.

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Speaker 3: Is it trends Transcendental meditation correct.

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Speaker 1: And I don't practice it, but every now and then

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Speaker 1: after yoga, I'll go back to the mantra they've set

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Speaker 1: for me.

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Speaker 2: And so I think it's about.

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Speaker 1: Freeing up the rigidness of like you must meditate this

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Speaker 1: many minutes a day and it just becomes it almost

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Speaker 1: puts stress into something that's meant to de stress you.

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Speaker 3: Yeah. Absolutely.

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Speaker 1: We caught up earlier this week and I was like, oh,

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Speaker 1: for the intro, I kind of want to debunk a

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Speaker 1: bit of stuff about meditation, and you said straight away,

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Speaker 1: you were like, well, people think it's all about having

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Speaker 1: a clear mind, when really it's not about having a

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Speaker 1: clear mind. It's about becoming an observer. Can you talk

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Speaker 1: about that.

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Speaker 3: Yeah, that's sort of one way of kind of phrasing

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Speaker 3: it or looking at it. I think, you know, one

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Speaker 3: of the number one myths I encounter when people talk

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Speaker 3: to me about meditation is I can't meditate. I just

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Speaker 3: have so many thoughts running around my head and I

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Speaker 3: just can't clear my head, and it's just not for me.

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Speaker 3: And I'm like, well, guess what. Everybody has a wandering mind.

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Speaker 3: Everybody has thoughts that into their head continuously. Even the

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Speaker 3: most advanced meditators will tell you. All the most experienced

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Speaker 3: meditators rather will tell you that thoughts will pop into

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Speaker 3: their head quite frequently. You know, even people who have

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Speaker 3: gone and lived in a cave for a year in

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Speaker 3: the Himalayas will tell you, Yep, your mind will constantly

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Speaker 3: be throwing up language, images, your body will come across, sensations, emotions,

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Speaker 3: All of those things come up during meditation, and the

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Speaker 3: I guess the goal for one of a better word

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Speaker 3: with meditation is not so much to get rid of

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Speaker 3: those things. We can't get rid of those things. They're

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Speaker 3: beyond our control. They're coming up from the backs of

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Speaker 3: our minds. The goal is to notice that they arise,

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Speaker 3: to not get hooked by them, to not get sort

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Speaker 3: of carried away with that storyline that the mind presents

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Speaker 3: you with, to notice it as a phenomena of the mind,

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Speaker 3: that you are not your thoughts. You're more than just

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Speaker 3: your thoughts. You're also aware of your thoughts. And to

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Speaker 3: refocus your mind on whatever the chosen object of your

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Speaker 3: meditation is. So I'll explain that. So generally speaking, in

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Speaker 3: a focused meditation, you'll be picking something to focus your

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Speaker 3: awareness on. So it might be the physical sensation of breathing,

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Speaker 3: the breath coming in and out of the body. It

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Speaker 3: might be a mantra or a repeated phrase like a

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Speaker 3: loving kindness phrase, or a word that means something to you.

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Speaker 1: I did an awareness one just last week, and we

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Speaker 1: did it where we focused on the different senses of

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Speaker 1: the body.

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Speaker 3: That's another one, yeah, which I loved.

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Speaker 1: Because you know, you know a lot about me, and

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Speaker 1: that is I have the wandering mind, but also a

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Speaker 1: bit of an OCD kind of mind. And so I

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Speaker 1: found that when I was able to focus on the sound,

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Speaker 1: like even now, I was just like, oh, we can

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Speaker 1: hear an aeroplane going over the over the top of this.

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Speaker 1: And when I was doing it, I was like, I

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Speaker 1: can hear a tram, I can hear other people around me,

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Speaker 1: I can hear other people in the next room. And

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Speaker 1: I could hear a fan that was further away and

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Speaker 1: then one that was closer, and that really worked for me.

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Speaker 1: It felt like this quite active kind of awareness style

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Speaker 1: of a meditation. Is that kind of is that a meditation?

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Speaker 3: That can be a meditation? So it's the deliberate focusing

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Speaker 3: of attention that makes it sort of and but with

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Speaker 3: an openness to the rest of your experience that's happening

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Speaker 3: in that time. You're not resisting what other things come up,

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Speaker 3: so you're not trying to push those sorts away that

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Speaker 3: might pop up as you hear a sound go by.

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Speaker 3: You're trying to sort of as objectively as possible, just

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Speaker 3: notice that sound as it is and not try to

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Speaker 3: interpret it, label it and then go into a story

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Speaker 3: about what that's about. So that sort of example of

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Speaker 3: focus meditation, it could be a body scan. Like you said,

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Speaker 3: it might be particularly good for people with maybe have

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Speaker 3: a background with some trauma in their life. Often focusing

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Speaker 3: on inner sensations can be quite triggering for them because

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Speaker 3: they've learned from their life experience. I need to be

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Speaker 3: aware of what's going on around me or I could

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Speaker 3: be under threat. So when they turn to inner sensations,

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Speaker 3: the mind's like, hang in a second, I need to

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Speaker 3: be on alert for danger. And so do either start

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Speaker 3: interpreting inner sensations like a heartbeat as being a problem.

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Speaker 3: My heart's beating too fast? Am I having a heart attack?

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Speaker 3: Or is it a panic attack? Or what is it now?

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Speaker 3: And mine starts telling stories straight away about the sensation.

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Speaker 3: So for some people, focusing on external sensations can initially

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Speaker 3: be a good thing to focus on. The key is

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Speaker 3: bringing your mind back to that point of focus. So

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Speaker 3: staying with sounds, you just stay with sounds. As physical

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Speaker 3: sensations come up, Oh I noticed that, I'm ITCHI I'll

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Speaker 3: return my awareness back to sounds.

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Speaker 1: So fascinating, you know how you're saying, the mind is

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Speaker 1: always going to throw up something like oh what am

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Speaker 1: I going to have a breakfast?

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Speaker 2: Have I having a second.

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Speaker 1: Coffee, yet did it like all these like random I

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Speaker 1: don't know how many thoughts we haven't a day. I

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Speaker 1: imagine it's thousands upon thousands. Yeah, And is that those thoughts?

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Speaker 1: Are they from the conscious mind or are they subconscious stuff?

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Speaker 3: Well conscious of them? So I guess that'd be from

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Speaker 3: the conscious mind. And we talk about unconscious mind and

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Speaker 3: conscious mind. They're kind of theoretical kind of constructs as

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Speaker 3: opposed to something that we can completely discuss. But I

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Speaker 3: guess in talking about the concept of meditation, we then

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Speaker 3: need to talk about mindfulness and the difference between mindfulness meditation,

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Speaker 3: but more specifically, what is mindfulness. I think it's helpful

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Speaker 3: to talk about what it isn't so mindlessness would be

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Speaker 3: the opposite of mindfulness. And I often in the talks

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Speaker 3: I give, I sort of talk to people about how

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Speaker 3: many times have you driven somewhere and arrived at your

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Speaker 3: dense destination and just realize, Oh, I didn't notice a

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Speaker 3: single thing the whole way here. My mind was wandering

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Speaker 3: off thinking about chores I need to do, or things

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Speaker 3: I need to attend or whatever, And you've missed the

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Speaker 3: passing of all these houses and traffic, et cetera. And

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Speaker 3: that's an example of the wandering mind. And our mind

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Speaker 3: sort of operates a lot of the time on autopilot.

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Speaker 3: So why does our mind do this so and how

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Speaker 3: often does it?

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Speaker 2: Sort of is so probably more than we realize.

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Speaker 3: Yeah, it's quite it's quite a lot. So when fMRI

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Speaker 3: studies were availables, FMR functional magnetic and it's imaging, so

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Speaker 3: scans of the brain as the brain's being active, rather

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Speaker 3: than you know, cutting bits open and looking at it.

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Speaker 3: And researchers wanted to look at what happened when the

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Speaker 3: mind was completely at rest, so doing nothing. So they

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Speaker 3: got people to lay in an fMRI bed and told

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Speaker 3: them just think about nothing, just think about nothing. And

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Speaker 3: of course what happens when you're told to think about nothing, Boom,

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Speaker 3: the mind becomes incredibly active.

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Speaker 2: The pink elephant in the room exactly exactly.

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Speaker 3: And we'll come back to pink elephants and polar beds.

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Speaker 3: So the part of the brain that kicks into gear

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Speaker 3: and our minds thatt have got nothing to do is

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Speaker 3: called the default mode network, and the default mode network

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Speaker 3: it's evolved to look for problems and threats, so scan

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Speaker 3: the environment for difficulties and problems explore solutions. So it's

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Speaker 3: a creative part of the mind too, and it also

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Speaker 3: creates our sense of self because it reflects on the

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Speaker 3: past and it predicts the future. So it looks at

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Speaker 3: past experience and future probabilities and how they're kind of

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Speaker 3: link together, but with a specific aim of looking for problems.

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Speaker 3: But because our mind's main sort of priority of survival

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Speaker 3: and not happiness, yeah, the default mode network tends to

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Speaker 3: focus exclusively almost on problems, concerns, and negative stuff, negative

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Speaker 3: stuff in inverted comments, both real and imagined, and this

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Speaker 3: can lead to excessive worrying, rumination, anxiety, intrusive thoughts, obsessive thoughts,

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Speaker 3: et cetera. And we've all had that experience of our

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Speaker 3: mind just kind of wandering onto real life.

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Speaker 1: Even when you meet someone or talk to someone that

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Speaker 1: you look up to, right and you like have this

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Speaker 1: conversation and you kind of like your mind kind of

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Speaker 1: like sorry to swear, but it kind of like fucks

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Speaker 1: you a bit, and you say something you don't want

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Speaker 1: to say, or you feel like really awkward or nervous

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Speaker 1: or anxious, and then you go home and literally for

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Speaker 1: the next day, I'll be like, why did I say

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Speaker 1: that why and that person has thought nothing other than oh,

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Speaker 1: it was nice to meet Lola or whatever that but

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Speaker 1: you have created your mind has created this whole ecosystem

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Speaker 1: around this one experience in a negative or like you

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Speaker 1: said in inverted commas, but like and I will ruminate

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Speaker 1: and go over and over and like why if I

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Speaker 1: didn't say that?

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Speaker 2: What if I did say that?

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Speaker 1: People that will know this feeling if you run to

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Speaker 1: an ex boyfriend or an extra partner and you're like,

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Speaker 1: why didn't I say X, y Z, And why was

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Speaker 1: I so nice? Why was I a comminating or why

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Speaker 1: was I the opposite? Like it's almost like we don't.

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Speaker 1: And that's where it feels a bit mindlessness because this

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Speaker 1: other part of the brain, all this other mechanism kind

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Speaker 1: of takes over and then you obsess over everything that's

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Speaker 1: happened free for the next day or two. That's where

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Speaker 1: one thing about dating Bosso is so powerful because you've

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Speaker 1: got someone that one is working on themselves mentally as well.

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Speaker 2: That's like, hey, I can see.

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Speaker 1: What's going on here just so, and it will just

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Speaker 1: go so just so you know you've done nothing wrong.

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Speaker 1: Let it go right now, and I can get over

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Speaker 1: stuff like within a minute or two as a result

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Speaker 1: of kind of catching those.

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Speaker 3: Thoughts absolutely, and I think you know you've done a

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Speaker 3: lot of self work as well in learning how to recognize, Oh,

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Speaker 3: it's a thought going on. I don't necessarily need to

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Speaker 3: listen to that thought right now. It's not necessarily useful

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Speaker 3: right now to be dwelling on this problem. So it's so,

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Speaker 3: why has this part of the brain? Why is it there?

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Speaker 3: If it causes us so many problems, it causes us

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Speaker 3: to worry unnecessarily. Well, in our ancestral past, you know,

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Speaker 3: when we're sort of yeah, exactly, when we are hunter

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Speaker 3: gatherers living in bands of you know, one hundred to

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Speaker 3: so individuals on the savannah, it was really important to

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Speaker 3: be on the lookout for threat because life was precarious.

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Speaker 3: There could be, you know, a line around the corner,

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Speaker 3: there could be a marauding tribes, person from an enemy tribe.

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Speaker 3: There could be danger up ahead, dangerous weather're coming up ahead.

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Speaker 3: So it's really important to be on the lookout for threat.

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Speaker 3: And one of those threats also was being alone, being isolated.

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Speaker 3: Of course, humans lived in groups and the group protected

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Speaker 3: one another.

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Speaker 1: Do you know what I learned about humans and groups

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Speaker 1: just this week because there's class I do acting schools

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Speaker 1: all about human behavior. We are, as a species love

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Speaker 1: groups of about one hundred.

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Speaker 3: And fifty yes, yes, and it matches. The average kind

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Speaker 3: of size of a hunter gatherer band is around one hundred,

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Speaker 3: two hundred and fifty individuals, and you know, during their

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Speaker 3: whole lifespan, that's all the people that they know, that

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Speaker 3: they know very intimately. So coming across the stranger was

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Speaker 3: very intimidating for a person in it in those sorts

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Speaker 3: of times.

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Speaker 2: So staying alone is scary.

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Speaker 3: Being alone is scary, So staying in the group is

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Speaker 3: really really important. So our mind is constantly evaluating not

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Speaker 3: just external threats, but also I better not do anything

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Speaker 3: wrong to utcept the tribe or I might get kicked out,

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Speaker 3: and that is life threatening totally now in our modern

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Speaker 3: day lifestyle. If you know, if the random person at

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Speaker 3: the coffee shop thinks you're an idiot, that's no big deal,

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Speaker 3: but our brain can still dwell on it thinking, oh

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Speaker 3: my god, if that person at the coffee shop kicks

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Speaker 3: me out of the group, I could be eaten by

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Speaker 3: a lion. So it feels life threatening and we all

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Speaker 3: know those examples, especially in our teenage years. And the

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Speaker 3: interesting thing was, in our sort of just pre adolescent years,

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Speaker 3: early sort of teenage years, we weren't being looked after

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Speaker 3: by our parents so much when we were in this

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Speaker 3: ye hunt to gather of context. We were going off

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Speaker 3: and doing things more on our own. So that's when

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Speaker 3: that part of the brain really kicks in, where the

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Speaker 3: inner critic comes in to stop us from doing anything

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Speaker 3: that's going to get us kicked out of the group. Now,

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Speaker 3: that was important for our survival, but not so great

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Speaker 3: for our happiness because it means we're constantly evaluating, oh am,

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Speaker 3: I doing the right thing by the group sort of standards.

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Speaker 3: So it's so fascinating, it's really fascinating, and it also

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Speaker 3: it also leads to a bit of forgiveness as well.

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Speaker 3: We can look at our minds and be just like,

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Speaker 3: oh wow, my mind was actually brilliantly adapted to a

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Speaker 3: time long ago, but sometimes it's not a useful program

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Speaker 3: for today's kind of lifestyle.

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Speaker 1: So when you are stuck in that and caring about

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Speaker 1: like what people think of you or not wanting to

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Speaker 1: upset the flow of things or the group or something,

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Speaker 1: and then you come back to, Like you listen to

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Speaker 1: a podcast like this Fearlessly Failing, where people where I'm like.

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Speaker 2: Do you like own who you are? Be vulnerable, use.

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Speaker 1: That to your advantage and don't be afraid to upset

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Speaker 1: the group. Like that almost completely goes against our whole

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Speaker 1: mechanism of our brain to survive and to protect ourselves.

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Speaker 1: So how do you overcome that kind of like in

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Speaker 1: a critic.

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Speaker 3: Yeah, that's that's a big question and a huge question,

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Speaker 3: and we will unpack that, I think over the next

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Speaker 3: few episodes hopefully, anyway we'll listen to. But I think

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Speaker 3: one of the strategies you can use to do that

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Speaker 3: is this default mode network. It's not on board all

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Speaker 3: the time, so there's times where we can be really

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Speaker 3: focused on the task that we're doing and immersed in

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Speaker 3: what we're doing and less distracted by these worrying kind

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Speaker 3: of thoughts. And we know from studies that meditation practice, mindfulness,

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Speaker 3: meditation practice switch sort of turns down the volume on

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Speaker 3: the default mode network. And whilst we're meditating. Then if

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Speaker 3: we regularly practice meditation, that we can switch off the

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Speaker 3: default mode network more readily even when we're not meditating.

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Speaker 3: So we're able to change gears. We can be in

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Speaker 3: problem solving mode when it's useful. Oh yeah, sometimes it's

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Speaker 3: useful to think about what I said in that meeting,

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Speaker 3: because maybe you do need to go back and apologize,

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Speaker 3: or maybe you do need to restructure the way you

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Speaker 3: word things for the next meeting. But other times we know,

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Speaker 3: and we all know when it's just going around and

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Speaker 3: around in our head and we're just like, I just

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Speaker 3: want my mind to shut up for a moment. Practicing

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Speaker 3: mindfulness meditation teaches us how to let go of those

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Speaker 3: sorts or get unhooked from them so they don't become

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Speaker 3: like the center point in our focving, and we can

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Speaker 3: shift gears and refocus on what's important to us, what's

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Speaker 3: valuable to us.

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Speaker 1: Because I can say as like a business owner, and

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Speaker 1: I'm sure I come under the umbrella of being an entrepreneur.

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Speaker 2: If I lived.

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Speaker 1: From the space of consistently protecting myself and kind of

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Speaker 1: being on the more the worry front foot like and

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Speaker 1: that kind of like I don't want to ruffle, I

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Speaker 1: wouldn't be successful. And I'm not saying I'm mega successful

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Speaker 1: or anything, but one thing I've learned interviewing people in

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Speaker 1: this series is most people take the risk when no

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Speaker 1: one else believes in them but themselves, like they're able

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Speaker 1: to kind of like acknowledge the worrying and really be like,

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Speaker 1: that's not serving me to get to where I need

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Speaker 1: to get to.

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Speaker 3: Spot on, spot on you kind of almost summarized act therapy,

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Speaker 3: which is one of the therapisms sort of training.

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Speaker 2: What does that stand?

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Speaker 3: Acceptance and commitment therapy. So one of the things we

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Speaker 3: need to do is notice the thought. One of the

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Speaker 3: questions I often ask myself is doesn't matter whether the

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Speaker 3: thought's true or not. Is it useful for me right now?

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Speaker 3: Is it thought useful for me right now? And if

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Speaker 3: the thought's not useful, let's see if we can just

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Speaker 3: kind of let it be there in the background of

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Speaker 3: our mind. Let's just sort of put it to decide

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Speaker 3: and focus on what's important to us.

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Speaker 1: And I always say to myself, big picture, is this

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Speaker 1: experience going to be affecting you in year's time? Yeah,

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Speaker 1: And that's a real quick one for me to get

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Speaker 1: out of my and I can change that like mouse

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Speaker 1: running on the like going over and over things by

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Speaker 1: going in a year's time, this won't matter.

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Speaker 2: Yeah, and it's a really great way of.

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Speaker 1: Doing things that sca you because in the big picture,

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Speaker 1: it's just nothing more than.

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Speaker 2: A growth exercise. Yeah, and you learn from the blips.

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Speaker 1: So much so for people listening again that aren't active

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Speaker 1: met and I probably fall into the category of not

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Speaker 1: being I don't have a consistent meditation practice at the moment,

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Speaker 1: but obviously I'm going to be soaking up this series

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Speaker 1: with you, and I'm so excited to be a participant

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Speaker 1: as well. What are the benefits of meditation mindful meditation? Yeah,

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Speaker 1: what are the benefits of because I know you also

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Speaker 1: run like eight week workshops in this so what do

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Speaker 1: you see from people that walk in the door at

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Speaker 1: the beginning versus the end of Because we're doing well,

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Speaker 1: we're technically kind of doing a six week kind of

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Speaker 1: program in effectively here.

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Speaker 3: So yeah, Well, in terms of what I see in

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Speaker 3: the group so that I run, some of the specific

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Speaker 3: things would be people because it's mindfulness and self compassion.

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Speaker 3: So it's learning how to relate to our own suffering

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Speaker 3: with the same kindness we would towards the dear friend

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Speaker 3: or loved One. One of the big things is less

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Speaker 3: self criticism. Greater sort of peace of mind, better commitment

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Speaker 3: to goals and values.

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Speaker 2: So that bit's cool.

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Speaker 1: Sorry to cut you off, but you know, when you

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Speaker 1: think mind for self compassion, you touched on this with

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Speaker 1: a live thing. It's almost like we think I'm going

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Speaker 1: to letting myself off the book that you're saying it

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Speaker 1: actually makes you more committed and more determined.

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Speaker 3: Yes, So the research on self compassion training shows that

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Speaker 3: people who are more self compassionate are actually more inclined

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Speaker 3: to stick to their goals in the long term and

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Speaker 3: to engage in healthier habits because they want what's best

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Speaker 3: for themselves in the long term, not just a short

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Speaker 3: term sort of fix. So it's not sort of about

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Speaker 3: avoiding discomfort. It's about holding oneself with care and kindness

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Speaker 3: in the face of life's inevitable ups and downs. So

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Speaker 3: that's sort of I guess relating more to the self

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Speaker 3: compassion aspect of the course in terms of mindfulness practice

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Speaker 3: in general or meditation practice in general, and we can

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Speaker 3: maybe sort of define what those two things are in

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Speaker 3: a second as well.

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Speaker 2: Definitely, that was my next question.

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Speaker 3: Some of the research would be better sleep, less impacted

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Speaker 3: by stress, so less reactive, less reactive and more responsive.

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Speaker 3: So I like to sort of talk about a quote.

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Speaker 3: If I can remember it off the top of my head,

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Speaker 3: I might just bring up my notes.

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Speaker 2: I love it.

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Speaker 1: He's sounding really like smooth. Here, he's got laptop notes

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Speaker 1: in front of I'm not gonna lie. I've got my

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Speaker 1: little handwritten notes in front of me too. Just I'm

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Speaker 1: going to touch on one thing while you're finding that.

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Speaker 2: Yeah.

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Speaker 1: Sure, for the listeners, we are going to record this

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Speaker 1: series in an order, but you don't have to listen

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Speaker 1: to it in order. So if you say we're doing

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Speaker 1: one on stress and anxiety, say that really resonates with you,

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Speaker 1: you can come back and revisit that meditation as many

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Speaker 1: times as you want. It's not like you're like I

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Speaker 1: have to do one, two, three, four, five, six in

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Speaker 1: order are that we release them online.

439
00:21:03,359 --> 00:21:04,840
Speaker 2: You can totally be like oh no.

440
00:21:04,960 --> 00:21:08,800
Speaker 1: Like for me, I'm really into body image and learning

441
00:21:08,880 --> 00:21:12,440
Speaker 1: about how to manage that, so I might go that

442
00:21:12,520 --> 00:21:16,320
Speaker 1: might become my daily meditation for a month or two,

443
00:21:16,359 --> 00:21:19,720
Speaker 1: like who knows. So just so to listeners, you're your

444
00:21:19,760 --> 00:21:23,760
Speaker 1: own master. You can decide this is our gift to you,

445
00:21:24,080 --> 00:21:27,960
Speaker 1: this is your meditation practice, your mindful practice, make this

446
00:21:28,000 --> 00:21:28,439
Speaker 1: work for you.

447
00:21:28,480 --> 00:21:29,760
Speaker 2: I've found that really liberating.

448
00:21:30,040 --> 00:21:32,439
Speaker 3: Yeah. I think one of the things I say to

449
00:21:32,520 --> 00:21:34,959
Speaker 3: people when they're starting to explore the concept of mind

450
00:21:35,000 --> 00:21:37,360
Speaker 3: from us of meditation is to just be really curious.

451
00:21:37,400 --> 00:21:40,439
Speaker 3: Be curious about every aspect of your experience. Notice it

452
00:21:40,440 --> 00:21:43,639
Speaker 3: with fresh eyes, as if you've never encountered that before. So,

453
00:21:43,720 --> 00:21:46,639
Speaker 3: if you're experiencing difficulty when you're meditating, seeing if you

454
00:21:46,680 --> 00:21:49,760
Speaker 3: can notice that too. Explore how do I know that

455
00:21:49,880 --> 00:21:52,920
Speaker 3: this is difficult? What's going on in my body, my mind,

456
00:21:52,960 --> 00:21:55,640
Speaker 3: my thoughts, my feeling, sensations that say this is difficult,

457
00:21:55,720 --> 00:21:58,160
Speaker 3: or this is bad, or this is negative? Like where

458
00:21:58,160 --> 00:22:00,600
Speaker 3: does that label even come from? Label comes with a

459
00:22:00,640 --> 00:22:03,240
Speaker 3: whole bunch of story attached to it, But the objective

460
00:22:03,320 --> 00:22:06,480
Speaker 3: experience of something being difficult is quite different when you

461
00:22:06,520 --> 00:22:08,159
Speaker 3: break it down into the nuts and bolts of what

462
00:22:08,720 --> 00:22:13,119
Speaker 3: that experience is. I found the quot should be at

463
00:22:13,119 --> 00:22:15,399
Speaker 3: the tip of my tongue. I've said it so many times,

464
00:22:15,440 --> 00:22:18,359
Speaker 3: but it's sort of an informal definition for me of

465
00:22:18,400 --> 00:22:23,080
Speaker 3: what mindfulness is about, or the broader possibilities that mindfulness

466
00:22:23,080 --> 00:22:27,360
Speaker 3: opens in my life and people's lives. So between stimulus

467
00:22:28,320 --> 00:22:32,280
Speaker 3: and response, there is a space. In that space is

468
00:22:32,400 --> 00:22:37,359
Speaker 3: our power to choose our response, and in our response

469
00:22:37,800 --> 00:22:42,840
Speaker 3: lies our growth and freedom. Ah And if we unpack that,

470
00:22:42,960 --> 00:22:47,960
Speaker 3: it's basically saying things happen and we have these automatic reactions.

471
00:22:48,280 --> 00:22:51,320
Speaker 3: If we can increase the time between what happens and

472
00:22:51,359 --> 00:22:54,359
Speaker 3: our automatic reaction, we increase the time where we can

473
00:22:54,400 --> 00:22:57,439
Speaker 3: make a choice about how we respond, and then we

474
00:22:57,480 --> 00:23:00,560
Speaker 3: can make choices that line up with what's really important

475
00:23:00,560 --> 00:23:04,240
Speaker 3: to us. So it's about breaking default habits and programming.

476
00:23:04,720 --> 00:23:11,480
Speaker 3: So it's a good sort of informal definition of mindfulness.

477
00:23:11,520 --> 00:23:15,680
Speaker 3: One of the more formal definitions is by Cabatzin, who's

478
00:23:15,680 --> 00:23:18,399
Speaker 3: a founder of Mindfulness based Stress Reduction, which is a

479
00:23:18,480 --> 00:23:22,360
Speaker 3: very evidence based program for stress reduction that uses mindfulness,

480
00:23:22,760 --> 00:23:26,200
Speaker 3: and he says mindfulness is awareness that arises through paying

481
00:23:26,240 --> 00:23:31,920
Speaker 3: attention on purpose in the present moment, non judgmentally, and

482
00:23:32,119 --> 00:23:34,600
Speaker 3: often he adds to that and in the service of

483
00:23:34,640 --> 00:23:39,040
Speaker 3: self understanding and wisdom. So mindfulness is intentional. We're not

484
00:23:39,080 --> 00:23:41,200
Speaker 3: just kind of paying attention for no reason. We're sort

485
00:23:41,200 --> 00:23:43,280
Speaker 3: of like we're trying to get something out of this,

486
00:23:43,320 --> 00:23:48,400
Speaker 3: some self understanding, some wisdoms and patience. It's deliberate. We're

487
00:23:48,440 --> 00:23:50,480
Speaker 3: paying attention on purpose as opposed to when we just

488
00:23:50,520 --> 00:23:52,840
Speaker 3: immersed in a task because we're carried away with the

489
00:23:52,840 --> 00:23:55,280
Speaker 3: flow of it, which is also a great aspect of

490
00:23:55,320 --> 00:24:00,199
Speaker 3: being alive and non judgmentally, so we're being open to

491
00:24:00,280 --> 00:24:02,800
Speaker 3: whatever comes up in our experience. It's not just about

492
00:24:02,800 --> 00:24:05,600
Speaker 3: feeling relaxed. It's not clearing the mind of thoughts. It's

493
00:24:06,359 --> 00:24:09,840
Speaker 3: noticing what arises. So you can be mindful in any

494
00:24:09,920 --> 00:24:12,320
Speaker 3: aspect of day to day life. Anytime you can notice

495
00:24:12,320 --> 00:24:14,600
Speaker 3: what you're doing and notice the fact that you're noticing

496
00:24:15,760 --> 00:24:19,960
Speaker 3: is doing it mindfully. Mindfulness meditation is a more structured

497
00:24:20,400 --> 00:24:23,520
Speaker 3: sitting down or lying down and paying attention to something

498
00:24:23,560 --> 00:24:27,439
Speaker 3: on purpose for say a specific duration of time, and

499
00:24:27,520 --> 00:24:30,600
Speaker 3: normally it's a focused kind of approach, so focusing on

500
00:24:30,640 --> 00:24:34,000
Speaker 3: the breath, focusing on a mantra, focus on body sensations,

501
00:24:34,400 --> 00:24:39,600
Speaker 3: or focusing on noticing the arising of thoughts in the mind.

502
00:24:40,000 --> 00:24:42,960
Speaker 3: And that space between one thought and the next thought

503
00:24:43,000 --> 00:24:45,880
Speaker 3: popping up is a really amazing space to inhabit because

504
00:24:45,880 --> 00:24:49,040
Speaker 3: you're suddenly confronted with the fact that I'm not my thoughts.

505
00:24:49,240 --> 00:24:51,679
Speaker 3: I'm the person aware of having thoughts as well, and

506
00:24:51,720 --> 00:24:54,560
Speaker 3: that can be quite disconcerting as well at first when

507
00:24:54,760 --> 00:24:57,480
Speaker 3: you start to notice that, but there's a huge amount

508
00:24:57,520 --> 00:24:59,879
Speaker 3: of power and potential in that experience as well.

509
00:25:00,640 --> 00:25:01,840
Speaker 2: Ah, so good.

510
00:25:02,640 --> 00:25:04,280
Speaker 1: Is there anything else you want to touch on for

511
00:25:04,320 --> 00:25:08,800
Speaker 1: this intro before we kind of add the meditation.

512
00:25:08,400 --> 00:25:09,400
Speaker 2: To this episode.

513
00:25:10,000 --> 00:25:12,400
Speaker 3: I could really quickly run through some of the other benefits,

514
00:25:12,400 --> 00:25:16,280
Speaker 3: because I think we please, please, but I think listeners

515
00:25:16,359 --> 00:25:19,040
Speaker 3: might sort of like to know, well, Okay, less reactive,

516
00:25:19,040 --> 00:25:20,760
Speaker 3: that's good. I'm not that reactive to a person. But

517
00:25:20,800 --> 00:25:25,800
Speaker 3: what else better? Emotional regulation, higher brain functioning. I think

518
00:25:25,840 --> 00:25:28,919
Speaker 3: we all could want a bit of that. Improved immune function,

519
00:25:29,760 --> 00:25:34,600
Speaker 3: so we know that. Yeah, so regular meditation practice helps

520
00:25:34,640 --> 00:25:37,880
Speaker 3: to lower cortisol, which is a stress hormone, and cortisol

521
00:25:37,960 --> 00:25:41,440
Speaker 3: suppresses in a way, the immune system. So we've found

522
00:25:41,480 --> 00:25:45,200
Speaker 3: that that by doing that we have better immune response,

523
00:25:46,400 --> 00:25:48,399
Speaker 3: lowers our heart rate and blood pressure, which is good

524
00:25:48,440 --> 00:25:51,960
Speaker 3: for anyone with cutting vascular issues, increases our powers of

525
00:25:52,000 --> 00:25:54,359
Speaker 3: focus and attention. There's a lot of research on people

526
00:25:54,359 --> 00:25:57,840
Speaker 3: with ADHD, so meditate regularly, they're able to pay more

527
00:25:57,880 --> 00:26:02,280
Speaker 3: attention in day to day life. Lowered stress levels. Now

528
00:26:02,280 --> 00:26:04,399
Speaker 3: this happens with regular practice it might not happen in

529
00:26:04,400 --> 00:26:06,600
Speaker 3: the moment when you're practicing meditation. So that's a bit

530
00:26:06,600 --> 00:26:09,120
Speaker 3: of a misconception that you know, I feel relaxed afterwards,

531
00:26:09,200 --> 00:26:11,440
Speaker 3: or if I don't feel relaxed often, i'm doing it wrong.

532
00:26:13,880 --> 00:26:17,880
Speaker 3: In certain tailored meditation interventions like mind for Self, compassion

533
00:26:17,880 --> 00:26:22,240
Speaker 3: and MICBT can actually reduce the risk of depression relapse.

534
00:26:23,359 --> 00:26:29,520
Speaker 3: Better academic achievement is being found decrease work related burnout.

535
00:26:30,920 --> 00:26:33,320
Speaker 3: Literally you can change the brain within eight weeks of

536
00:26:33,320 --> 00:26:35,919
Speaker 3: regular practice. So there's thickening in the cortex, which is

537
00:26:35,920 --> 00:26:38,560
Speaker 3: our sort of reasoning part of the brain, more grain

538
00:26:38,600 --> 00:26:40,520
Speaker 3: matter in the brain, and it shrinks the amig dealt,

539
00:26:40,560 --> 00:26:42,479
Speaker 3: which is a flight center of the brain, so it

540
00:26:42,480 --> 00:26:43,840
Speaker 3: becomes less reactive.

541
00:26:44,200 --> 00:26:47,520
Speaker 2: Hence we're in that less of a survival mode, less of.

542
00:26:47,480 --> 00:26:49,880
Speaker 3: A survival mode, or more of a mode I've got

543
00:26:50,000 --> 00:26:51,000
Speaker 3: enough and it's safe.

544
00:26:51,280 --> 00:26:53,520
Speaker 1: And the cortex is that front bit where we make.

545
00:26:53,840 --> 00:26:54,919
Speaker 2: All a lot of choices.

546
00:26:54,960 --> 00:26:57,040
Speaker 3: Yeah, and a lot of critical thinking and rational thinking

547
00:26:57,080 --> 00:27:01,800
Speaker 3: comes there. Increased density in the hipocampus, which regulates emotion

548
00:27:02,000 --> 00:27:06,000
Speaker 3: but also is involved in memory and learning. And this

549
00:27:06,080 --> 00:27:09,159
Speaker 3: is the one I thought you might like, Laola. It

550
00:27:09,240 --> 00:27:12,840
Speaker 3: reduces shortening of the telomeres in our DNA. What the

551
00:27:12,840 --> 00:27:16,119
Speaker 3: fuck does that mean? It essentially slows down the aging

552
00:27:16,160 --> 00:27:22,040
Speaker 3: process in our DNA? Yes, all is so fifteen minutes

553
00:27:22,080 --> 00:27:25,760
Speaker 3: of daily meditation helps with telamaranse production. In fact, in

554
00:27:25,800 --> 00:27:30,760
Speaker 3: one study, anything that sort of triggered the relaxation response

555
00:27:30,800 --> 00:27:32,760
Speaker 3: can do that. A yoga and prayer and things like

556
00:27:32,800 --> 00:27:35,520
Speaker 3: that can help as well. And another study found that

557
00:27:35,600 --> 00:27:39,199
Speaker 3: zen meditators who meditate a lot, a lot more than

558
00:27:39,240 --> 00:27:42,439
Speaker 3: I do, for sure have ten percent longer telomeres than

559
00:27:42,480 --> 00:27:45,760
Speaker 3: people of a similar age, So basically at the genetic

560
00:27:45,920 --> 00:27:50,320
Speaker 3: level that they're slowing down their aging process, which has implication.

561
00:27:50,400 --> 00:27:51,720
Speaker 3: I mean we sort of think of that in the

562
00:27:51,760 --> 00:27:53,960
Speaker 3: kind of esthetic super fishal way of like, oh yeah,

563
00:27:53,960 --> 00:27:55,840
Speaker 3: I get to look younger if I meditate regularly, But

564
00:27:55,880 --> 00:27:58,440
Speaker 3: you're also slowing down some of the accumulated damage that's

565
00:27:58,440 --> 00:27:59,359
Speaker 3: occurring in the body.

566
00:28:00,680 --> 00:28:03,200
Speaker 2: Chad looks very young by the way. It's quite annoying.

567
00:28:04,480 --> 00:28:06,160
Speaker 3: He said, here for your age as well.

568
00:28:06,200 --> 00:28:10,000
Speaker 1: So wow, I've been I've been taking So this is

569
00:28:10,000 --> 00:28:12,040
Speaker 1: why Dad was like, I know you'll like this. I'll

570
00:28:12,080 --> 00:28:15,080
Speaker 1: literally rock on in to Brian Health Food and I'll

571
00:28:15,119 --> 00:28:18,720
Speaker 1: be like, right, so I've got my collagen, I've got

572
00:28:18,760 --> 00:28:21,320
Speaker 1: my vitamin C. What else can I be taking for

573
00:28:21,359 --> 00:28:23,640
Speaker 1: anti aging? I'm also doing like an eight step skin

574
00:28:23,720 --> 00:28:27,840
Speaker 1: program every day. I'm excoliating every second day, and Dad's like,

575
00:28:28,080 --> 00:28:33,680
Speaker 1: whoa nelly chill, like pull up the handbrake and yeah,

576
00:28:33,720 --> 00:28:36,560
Speaker 1: so that excites me a lot. Just one last question

577
00:28:36,600 --> 00:28:40,640
Speaker 1: I have in the ideal world, how long should we

578
00:28:40,680 --> 00:28:43,680
Speaker 1: be meditating and how often should we be meditating?

579
00:28:44,280 --> 00:28:47,160
Speaker 3: Yeah, that's a really really good question. So to get

580
00:28:47,200 --> 00:28:51,960
Speaker 3: some of these researched health benefits and psychological benefits, the research,

581
00:28:52,760 --> 00:28:56,760
Speaker 3: the research shows twenty minutes four times per week, twenty

582
00:28:56,800 --> 00:28:57,520
Speaker 3: minutes four times a.

583
00:28:57,480 --> 00:28:59,960
Speaker 2: Week, so twenty minutes stints, twenty minute stink.

584
00:29:00,240 --> 00:29:03,200
Speaker 3: Yeah. Now, there's not a lot of research showing if

585
00:29:03,200 --> 00:29:05,040
Speaker 3: you can split that up into ten minutes morning, ten

586
00:29:05,040 --> 00:29:08,440
Speaker 3: minutes evening, more seems to be better. So more experienced

587
00:29:08,480 --> 00:29:11,200
Speaker 3: meditators who need to take very regularly do seem to

588
00:29:11,240 --> 00:29:14,880
Speaker 3: see more of these benefits. But twenty minutes, four days

589
00:29:14,920 --> 00:29:18,240
Speaker 3: per week, eight weeks has been found to increase a

590
00:29:18,280 --> 00:29:20,200
Speaker 3: lot of these sorts of benefits. So most of the

591
00:29:20,200 --> 00:29:22,680
Speaker 3: evidence based programs you'll find will go for eight weeks.

592
00:29:22,720 --> 00:29:24,920
Speaker 3: Anything shorter than that will be an interesting introduction, but

593
00:29:24,960 --> 00:29:28,880
Speaker 3: you won't see measurable changes. And most of those courses

594
00:29:28,920 --> 00:29:32,400
Speaker 3: will emphasize at least twenty minutes of practice daily, which

595
00:29:32,400 --> 00:29:34,400
Speaker 3: in the real world normally turns into about three to

596
00:29:34,440 --> 00:29:37,840
Speaker 3: four days per week. But any amount of meditation is good.

597
00:29:38,000 --> 00:29:41,080
Speaker 3: Start where you're at. Start with what's achievable. Tap it

598
00:29:41,120 --> 00:29:43,000
Speaker 3: onto something you're already doing every day. If you brush

599
00:29:43,000 --> 00:29:45,760
Speaker 3: your teeth every morning, when you put down your toothbrush,

600
00:29:45,960 --> 00:29:48,040
Speaker 3: sit down, even just for a minute, and focus on

601
00:29:48,080 --> 00:29:50,800
Speaker 3: the breath. And we'll talk about in the intro meditation

602
00:29:50,920 --> 00:29:54,160
Speaker 3: how to meditate, and I promise you, if you do

603
00:29:54,200 --> 00:29:56,960
Speaker 3: it regularly enough, you'll see some really amazing benefits in

604
00:29:56,960 --> 00:29:57,960
Speaker 3: your day to day life.

605
00:29:58,560 --> 00:30:01,600
Speaker 1: So can I ask a personal question? Yeah, how often

606
00:30:01,640 --> 00:30:02,960
Speaker 1: and how do you meditate?

607
00:30:03,080 --> 00:30:05,840
Speaker 3: I knew you would ask that question, and my class

608
00:30:05,880 --> 00:30:08,360
Speaker 3: has always asked me as well. And this little inner

609
00:30:08,400 --> 00:30:10,520
Speaker 3: critic in me tells me that you need to meditate

610
00:30:10,640 --> 00:30:14,480
Speaker 3: more and yours. And sometimes I listen to the inner critic,

611
00:30:14,480 --> 00:30:18,560
Speaker 3: and sometimes I stick my finger up. I would probably

612
00:30:18,600 --> 00:30:22,320
Speaker 3: meditate three days per week where I sit down properly

613
00:30:22,960 --> 00:30:26,600
Speaker 3: as in like twenty minutes. Yeah. The benefits of the

614
00:30:26,640 --> 00:30:29,120
Speaker 3: self compassion cause for me, though, came much more from

615
00:30:29,160 --> 00:30:32,920
Speaker 3: the informal practices of learning in the moment to moment

616
00:30:33,000 --> 00:30:36,560
Speaker 3: day daily sort of activities. How am I relating to myself?

617
00:30:36,560 --> 00:30:38,960
Speaker 3: How am I relating to my thoughts? What's my inner

618
00:30:38,960 --> 00:30:41,880
Speaker 3: critic up to? Can I bring on board another in

619
00:30:41,960 --> 00:30:44,640
Speaker 3: a compassionate voice at once? What's best for me? How

620
00:30:44,680 --> 00:30:46,840
Speaker 3: do I sort of notice and stay with emotions in

621
00:30:46,880 --> 00:30:48,040
Speaker 3: the day to day. So I sort of tried to

622
00:30:48,040 --> 00:30:51,240
Speaker 3: bring mindfulness very much into my day to day life.

623
00:30:51,320 --> 00:30:53,160
Speaker 3: And there's a lot of things I will deliberately do

624
00:30:53,320 --> 00:30:59,080
Speaker 3: with focused attention and sort of compassionate intention. And most

625
00:30:59,200 --> 00:31:00,920
Speaker 3: nights when I'm drifting to see if I'll be listening

626
00:31:00,960 --> 00:31:03,120
Speaker 3: to a meditation. But that's kind of cheating because I'm

627
00:31:03,160 --> 00:31:04,719
Speaker 3: really sort of doing it to get to sleep as

628
00:31:04,760 --> 00:31:09,160
Speaker 3: opposed to harness my powers of awareness, concentration and compassion.

629
00:31:09,760 --> 00:31:11,160
Speaker 2: I'm a bit cheaty like that too.

630
00:31:11,240 --> 00:31:12,760
Speaker 1: Like I can't get to sleep, I'll either go back

631
00:31:12,760 --> 00:31:15,040
Speaker 1: to my mantra I learned years ago in team or

632
00:31:15,080 --> 00:31:17,960
Speaker 1: old box breathe you know you do? Yeah, half a

633
00:31:18,000 --> 00:31:20,640
Speaker 1: four hold for four x half a four and I

634
00:31:20,720 --> 00:31:22,880
Speaker 1: get like three rounds in and I'm like, oh fuck,

635
00:31:22,960 --> 00:31:26,040
Speaker 1: this is exhausting, but it makes full Yeah, because you're

636
00:31:26,040 --> 00:31:28,360
Speaker 1: taking your attention, I'm presuming off the rumination.

637
00:31:28,960 --> 00:31:30,880
Speaker 3: Yeah. And then and that sort of can be a

638
00:31:30,920 --> 00:31:32,840
Speaker 3: big part of it, is sort of letting the rumination

639
00:31:32,960 --> 00:31:35,520
Speaker 3: be and choosing to focus on something else. And sometimes

640
00:31:35,520 --> 00:31:37,560
Speaker 3: that drops a rumination off. And that's all well and good,

641
00:31:37,560 --> 00:31:39,400
Speaker 3: and we cannot off to sleep, but we're going to

642
00:31:39,440 --> 00:31:41,560
Speaker 3: be careful not to use these strategies as a way

643
00:31:41,600 --> 00:31:45,880
Speaker 3: of fighting our inner experience. We've got to kind of

644
00:31:45,880 --> 00:31:46,960
Speaker 3: make friends with our inner e.

645
00:31:47,280 --> 00:31:47,800
Speaker 2: Yeah.

646
00:31:47,840 --> 00:31:49,880
Speaker 3: But that's a lot to unpack. That's where you need

647
00:31:49,920 --> 00:31:52,000
Speaker 3: to do a course or see a teacher to really

648
00:31:52,040 --> 00:31:52,960
Speaker 3: understand the difference.

649
00:31:53,280 --> 00:31:56,280
Speaker 1: And I will just touch on this because I'm so

650
00:31:56,480 --> 00:31:59,200
Speaker 1: passionate about it. But both you and I are big

651
00:31:59,240 --> 00:32:02,440
Speaker 1: believers in there, and I think that in order to

652
00:32:03,680 --> 00:32:06,800
Speaker 1: I think that it's so this course that we're running

653
00:32:06,880 --> 00:32:10,480
Speaker 1: here is about mindfulness and meditation. But the whole reason

654
00:32:10,480 --> 00:32:13,920
Speaker 1: why I have opened up so much to it is yes,

655
00:32:14,080 --> 00:32:16,680
Speaker 1: definitely having you in my life, but also I have

656
00:32:16,720 --> 00:32:19,920
Speaker 1: a therapist and we try different forms of meditation and

657
00:32:19,920 --> 00:32:21,200
Speaker 1: we try hypnotherapy.

658
00:32:21,760 --> 00:32:24,360
Speaker 2: We did a guided meditation last week.

659
00:32:24,400 --> 00:32:29,400
Speaker 1: We also did a visualization technique and after, right at

660
00:32:29,440 --> 00:32:30,920
Speaker 1: the end of the session, he's like, can you see

661
00:32:30,960 --> 00:32:32,960
Speaker 1: what I'm doing for you? And I was like what,

662
00:32:33,000 --> 00:32:35,240
Speaker 1: and he goes, you get to make up your own meditation.

663
00:32:35,400 --> 00:32:38,040
Speaker 1: I'm giving you the tools so you can figure out

664
00:32:38,080 --> 00:32:41,720
Speaker 1: what works for you and build something that works for you.

665
00:32:41,920 --> 00:32:43,960
Speaker 1: And but that has only come through two and a

666
00:32:44,000 --> 00:32:47,240
Speaker 1: half years of therapy and having the self awareness to

667
00:32:47,320 --> 00:32:48,240
Speaker 1: now be able to go.

668
00:32:48,160 --> 00:32:49,880
Speaker 2: Oh, yeah, that works really really well.

669
00:32:49,960 --> 00:32:52,239
Speaker 1: And that's why I'm so I believe in and this

670
00:32:52,280 --> 00:32:54,320
Speaker 1: is quite a selfish thing to say, but I'm also

671
00:32:54,440 --> 00:32:56,120
Speaker 1: finally ready to do this with you.

672
00:32:56,360 --> 00:32:59,760
Speaker 3: Yeah, yeah, you know. Yeah, it's a slow kind of process.

673
00:32:59,760 --> 00:33:01,800
Speaker 3: You need to learn what works for you. You've got

674
00:33:01,800 --> 00:33:05,400
Speaker 3: to experiment with different techniques or ways of doing it.

675
00:33:05,520 --> 00:33:07,200
Speaker 3: You've got to put yourself out of your comfort zone

676
00:33:07,200 --> 00:33:09,840
Speaker 3: as well. It doesn't it's not always easy. It doesn't

677
00:33:09,880 --> 00:33:11,600
Speaker 3: have to be easy. A lot of good things in

678
00:33:11,640 --> 00:33:16,040
Speaker 3: life aren't easy. But it's important to sort of also

679
00:33:16,160 --> 00:33:19,120
Speaker 3: feel like you're kind of knowing what you're doing. You've

680
00:33:19,120 --> 00:33:21,640
Speaker 3: got some steps or some guidance along the way intoto

681
00:33:21,680 --> 00:33:24,000
Speaker 3: doing it properly. And that's where you know, listening to

682
00:33:24,000 --> 00:33:26,120
Speaker 3: apps and stuff can be great, but they just sort

683
00:33:26,120 --> 00:33:28,600
Speaker 3: of don't help with your own internal experience it's going

684
00:33:28,640 --> 00:33:30,400
Speaker 3: on as you listen, yeah, and need someone to kind

685
00:33:30,440 --> 00:33:32,640
Speaker 3: of talk to about that and explore like, oh, this

686
00:33:32,680 --> 00:33:35,760
Speaker 3: happens and then my mind does this, And that's where

687
00:33:35,760 --> 00:33:38,400
Speaker 3: it can be helpful to have a teacher or a

688
00:33:38,400 --> 00:33:39,640
Speaker 3: class or a group or whatever.

689
00:33:39,960 --> 00:33:43,680
Speaker 1: Oh so cool, so exciting. Yeah, it's making me wander

690
00:33:43,800 --> 00:33:47,040
Speaker 1: your group session. But this is a perfect, perfect.

691
00:33:47,280 --> 00:33:48,200
Speaker 2: Prelude to that.

692
00:33:48,880 --> 00:33:51,480
Speaker 1: So what will happen now, just so the listeners know

693
00:33:51,640 --> 00:33:53,640
Speaker 1: for the format of this series, So what's going to

694
00:33:53,640 --> 00:33:56,920
Speaker 1: happen now is Jad will do an introduction kind of

695
00:33:56,960 --> 00:34:00,800
Speaker 1: like guided meditation, and then for each episode, so it'll

696
00:34:00,840 --> 00:34:02,400
Speaker 1: start like this where we have a little bit of

697
00:34:02,440 --> 00:34:05,080
Speaker 1: a banter about the topic, speak to a little bit

698
00:34:05,080 --> 00:34:09,080
Speaker 1: of personal experience. I know, especially I will because I'm

699
00:34:09,120 --> 00:34:12,960
Speaker 1: all you guys know, I'm all out there. But also

700
00:34:13,280 --> 00:34:17,920
Speaker 1: Jad's also worked with me through those experiences, through our friendship.

701
00:34:17,440 --> 00:34:20,600
Speaker 2: Of fifteen probably fifteen years.

702
00:34:20,840 --> 00:34:24,200
Speaker 3: Sure, let's yeah, let's not comment.

703
00:34:24,400 --> 00:34:26,560
Speaker 2: Do you think it's twenty time? Do you think it's twenty.

704
00:34:27,360 --> 00:34:29,719
Speaker 3: Well, since we've known one another as adults, it's been ten.

705
00:34:31,640 --> 00:34:34,800
Speaker 1: Okay, yeah, yeah, okay, that's still very very solid.

706
00:34:34,960 --> 00:34:37,360
Speaker 3: Yeah yeah, I mean it's gone very quickly, which is

707
00:34:37,400 --> 00:34:38,440
Speaker 3: also quite terrifying.

708
00:34:38,920 --> 00:34:40,919
Speaker 1: I'm going to end with it, I know, right, I'm

709
00:34:40,920 --> 00:34:43,000
Speaker 1: going to end with a random fact I learned in

710
00:34:43,000 --> 00:34:47,000
Speaker 1: my human behavior class at acting school. Did you know, Chad,

711
00:34:47,280 --> 00:34:49,160
Speaker 1: I'm never going to be able to outsmart Chad, here's

712
00:34:49,200 --> 00:34:53,719
Speaker 1: a million times smarter than me. But this fact you

713
00:34:53,800 --> 00:34:55,600
Speaker 1: might not know. Do you know? The amount of neurons

714
00:34:55,600 --> 00:34:58,680
Speaker 1: we have in our gut is roughly the same amount

715
00:34:58,680 --> 00:34:59,839
Speaker 1: of neurons in a cat's brain.

716
00:35:00,800 --> 00:35:02,160
Speaker 3: Wow, I did not know.

717
00:35:02,239 --> 00:35:05,759
Speaker 1: That explains a lot about cats, doesn't it. I'm a

718
00:35:05,760 --> 00:35:09,160
Speaker 1: dog person, So where you are, you know, don'try? Sorry,

719
00:35:09,200 --> 00:35:11,000
Speaker 1: people listening, they've got cats. I love cats too, my

720
00:35:11,080 --> 00:35:14,000
Speaker 1: dad's of it. I love all animals. But also, like,

721
00:35:14,040 --> 00:35:17,880
Speaker 1: that's got to tell you cats are smart, right, They're savvy?

722
00:35:18,040 --> 00:35:21,000
Speaker 1: How intuitive our guts are. We talk about gut responses

723
00:35:21,040 --> 00:35:23,520
Speaker 1: and that I've got a gut feeling about this, or

724
00:35:23,600 --> 00:35:26,000
Speaker 1: I've you know, and that we sometimes call it intuition

725
00:35:26,200 --> 00:35:29,759
Speaker 1: or something, but like our guts are smart, have that

726
00:35:29,800 --> 00:35:32,759
Speaker 1: many neurons in our gut and think about like if

727
00:35:32,760 --> 00:35:34,960
Speaker 1: you get nervous, you've got to run to the bathroom, yeah,

728
00:35:35,080 --> 00:35:35,920
Speaker 1: or if you're really worried.

729
00:35:35,960 --> 00:35:38,200
Speaker 2: Sometimes I can do the opposite, you know, like I

730
00:35:38,239 --> 00:35:40,200
Speaker 2: think hold on, yeah.

731
00:35:39,840 --> 00:35:42,600
Speaker 1: And I think if our guts have got that many

732
00:35:42,680 --> 00:35:45,120
Speaker 1: neurons in them, there's gar to be And that's when

733
00:35:45,160 --> 00:35:48,160
Speaker 1: Also when you were talking about tuning into the internal,

734
00:35:49,239 --> 00:35:51,680
Speaker 1: is when the body will actually tell you so much

735
00:35:51,719 --> 00:35:52,799
Speaker 1: about what's going on.

736
00:35:53,200 --> 00:35:55,480
Speaker 3: Yeah, huge amounts, even.

737
00:35:55,360 --> 00:35:58,000
Speaker 2: Almost before the brain kind of has tapped into it.

738
00:35:58,120 --> 00:35:59,399
Speaker 3: Yeah. Yeah, very cool.

739
00:35:59,400 --> 00:36:02,279
Speaker 2: Anyway, I could, I could rant about this kind of

740
00:36:02,280 --> 00:36:04,680
Speaker 2: stuff for ages for listeners.

741
00:36:04,719 --> 00:36:07,040
Speaker 1: Now I'm going to step away and Chad will take

742
00:36:07,080 --> 00:36:10,680
Speaker 1: you through a guided meditation and this will be.

743
00:36:10,640 --> 00:36:11,480
Speaker 2: The first episode.

744
00:36:11,600 --> 00:36:15,120
Speaker 1: Every Friday we're going to release a new episode and

745
00:36:15,280 --> 00:36:17,040
Speaker 1: they're all going to have Should.

746
00:36:16,840 --> 00:36:18,880
Speaker 2: We say what the topics are so people get excited?

747
00:36:19,160 --> 00:36:20,040
Speaker 3: Yeah, I reckon.

748
00:36:20,520 --> 00:36:21,200
Speaker 2: So we're going to do.

749
00:36:21,200 --> 00:36:23,920
Speaker 1: A topic on stress and anxiety, which I think we

750
00:36:24,000 --> 00:36:27,360
Speaker 1: can probably all relate to it some stage, about lives,

751
00:36:27,880 --> 00:36:31,320
Speaker 1: body image, obviously having history of eating disorders. I'm really

752
00:36:31,360 --> 00:36:35,520
Speaker 1: pumped about that one because I think if I had

753
00:36:35,560 --> 00:36:38,480
Speaker 1: these tools in my talkit ten years ago, when you

754
00:36:38,520 --> 00:36:42,160
Speaker 1: saw me go through an eating disorder, I think I

755
00:36:42,160 --> 00:36:46,600
Speaker 1: would have probably come out of it or acknowledge it,

756
00:36:46,640 --> 00:36:47,320
Speaker 1: probably a little.

757
00:36:47,160 --> 00:36:50,520
Speaker 2: Bit faster than what I had. And that's fine.

758
00:36:50,560 --> 00:36:55,719
Speaker 1: That's our own journey and I don't regret anything, you

759
00:36:55,719 --> 00:36:57,840
Speaker 1: know what I mean. Like the failure is the lesson

760
00:36:58,040 --> 00:37:03,040
Speaker 1: heartbreak and grief. Palme to unpack that, because again, that's

761
00:37:03,080 --> 00:37:06,720
Speaker 1: something that we all have experienced at sums.

762
00:37:06,920 --> 00:37:10,960
Speaker 3: And grief is not something you do well in you know,

763
00:37:11,080 --> 00:37:13,919
Speaker 3: kind of industrialized sort of lives. It's sort of it's

764
00:37:14,040 --> 00:37:16,319
Speaker 3: really pathologized, which I think is a big problem. It's

765
00:37:16,320 --> 00:37:18,160
Speaker 3: made to it seems like it's a sickness or a

766
00:37:18,200 --> 00:37:22,480
Speaker 3: weakness to feel grief totally this time limits placed, not

767
00:37:22,600 --> 00:37:25,920
Speaker 3: even to this day. It's just it's bizarre. But we'll

768
00:37:26,040 --> 00:37:26,520
Speaker 3: unpack that.

769
00:37:27,200 --> 00:37:29,680
Speaker 1: Yeah, I can't wait to unpack that because I've recently

770
00:37:29,719 --> 00:37:32,080
Speaker 1: worked on it with my therapist too, and he was like,

771
00:37:32,320 --> 00:37:34,479
Speaker 1: why are you saying this? It is like, why can't

772
00:37:34,480 --> 00:37:36,520
Speaker 1: you just love this situation that you're in. I was like,

773
00:37:36,880 --> 00:37:42,040
Speaker 1: because I'm being selfish, And I literally was crying, saying

774
00:37:42,040 --> 00:37:46,239
Speaker 1: I've been really selfish right now. The next topic is

775
00:37:46,280 --> 00:37:48,960
Speaker 1: that feeling of being lost or feeling stuck. And then

776
00:37:49,000 --> 00:37:53,319
Speaker 1: I've written versus drive and motivation because this is a

777
00:37:53,360 --> 00:37:57,000
Speaker 1: feeling that I am is most. It comes up the

778
00:37:57,040 --> 00:37:59,400
Speaker 1: most for me in my age and in my life

779
00:37:59,400 --> 00:38:01,320
Speaker 1: and where I am now of like, ohway should be

780
00:38:01,360 --> 00:38:02,600
Speaker 1: doing more, I should be going faster.

781
00:38:04,640 --> 00:38:06,680
Speaker 3: And I think that's why we're good friends because you

782
00:38:07,120 --> 00:38:09,280
Speaker 3: you sort of took about Oh I imagine if I wasn't driven,

783
00:38:09,320 --> 00:38:11,040
Speaker 3: if I were, and I'm like, I get so often

784
00:38:11,080 --> 00:38:13,480
Speaker 3: stuck in the duckness. So it's you know, you've you've

785
00:38:13,480 --> 00:38:15,400
Speaker 3: been a motivating force in my life to kind of

786
00:38:15,880 --> 00:38:17,960
Speaker 3: get shift that shift that kind of energy.

787
00:38:17,960 --> 00:38:21,319
Speaker 2: I suppose, yeah, but I had I fear. I fear the.

788
00:38:21,280 --> 00:38:25,919
Speaker 1: Other stuff so much, like so much like literally I'll

789
00:38:25,920 --> 00:38:28,160
Speaker 1: walk into my therapist and I'll be like all welling

790
00:38:28,200 --> 00:38:29,760
Speaker 1: up and he's like tell me, and I'm.

791
00:38:29,640 --> 00:38:31,840
Speaker 2: Like stuck, really stuck.

792
00:38:32,200 --> 00:38:35,000
Speaker 1: I and then I and even last week I went in,

793
00:38:35,080 --> 00:38:37,600
Speaker 1: I was like, oh, can we talk about discipline? And

794
00:38:37,640 --> 00:38:41,080
Speaker 1: he goes right, and I go, I'm not disciplined enough

795
00:38:41,080 --> 00:38:44,839
Speaker 1: and he's like, right, pretty sure, this isn't disciplined. Problem

796
00:38:44,920 --> 00:38:47,840
Speaker 1: Roler sight away, He's like, you're very, very disciplined and

797
00:38:47,880 --> 00:38:50,600
Speaker 1: hard working, and I was like, really, like, I didn't.

798
00:38:50,680 --> 00:38:51,640
Speaker 2: I was so caught up.

799
00:38:51,600 --> 00:38:55,120
Speaker 1: In my rumination. So I'm really pumped to kind of

800
00:38:55,160 --> 00:38:59,279
Speaker 1: like unpack that one. And then I think happiness and gratitude.

801
00:38:59,280 --> 00:39:03,919
Speaker 1: And you've just touched Sean earlier that our brain isn't

802
00:39:03,920 --> 00:39:07,680
Speaker 1: actually like wired to kind of settle into that.

803
00:39:07,800 --> 00:39:12,160
Speaker 3: Yeah, it's it's not hardwired for happiness. There's aspects of

804
00:39:12,200 --> 00:39:16,080
Speaker 3: our evolution that lead us to feel happiness, but it's

805
00:39:16,120 --> 00:39:18,600
Speaker 3: not our default kind of worrying. So how can we

806
00:39:18,640 --> 00:39:21,160
Speaker 3: work with that and understand that? And also except the

807
00:39:21,200 --> 00:39:23,160
Speaker 3: fact that life comes with a lot of difficulty and

808
00:39:23,160 --> 00:39:25,800
Speaker 3: that's not a bad thing. That's where we derive a

809
00:39:25,840 --> 00:39:29,840
Speaker 3: lot of meaning and purpose and strength and resilience and courage,

810
00:39:29,920 --> 00:39:33,239
Speaker 3: and you know that adds to our stories. So how

811
00:39:33,239 --> 00:39:35,160
Speaker 3: do we sort of embrace that holy as part of

812
00:39:35,200 --> 00:39:37,640
Speaker 3: our lives instead of getting so hung up on feeling

813
00:39:37,680 --> 00:39:39,200
Speaker 3: good all the time. If you want to feel good

814
00:39:39,239 --> 00:39:42,640
Speaker 3: all the time, get hooked on drugs. You know, that's

815
00:39:42,800 --> 00:39:44,319
Speaker 3: you could take as many drugs as you like and

816
00:39:44,360 --> 00:39:45,799
Speaker 3: to eventually die and you feel good all the time,

817
00:39:45,840 --> 00:39:48,840
Speaker 3: but you won't be happy because it lacks meaning and

818
00:39:48,920 --> 00:39:50,560
Speaker 3: purpose and connection.

819
00:39:50,360 --> 00:39:52,279
Speaker 2: And all you would love.

820
00:39:52,320 --> 00:39:55,799
Speaker 1: I interviewed this wonderful spiritual teacher called biet On here,

821
00:39:56,400 --> 00:40:01,120
Speaker 1: and she's an ex heroin addict, and she said cocaine.

822
00:40:01,200 --> 00:40:06,000
Speaker 1: And she talks very openly about heroin cocaine and throughout

823
00:40:06,040 --> 00:40:07,279
Speaker 1: her life she was kind of like a rock star,

824
00:40:07,360 --> 00:40:08,920
Speaker 1: really young in Americash's New.

825
00:40:08,920 --> 00:40:10,840
Speaker 2: York, got this fantastic accent.

826
00:40:11,080 --> 00:40:14,440
Speaker 1: And she said, drugs. She goes, I don't care what

827
00:40:14,520 --> 00:40:16,920
Speaker 1: kind of drug it is. She goes, drugs is a

828
00:40:17,000 --> 00:40:19,840
Speaker 1: cheap man's version of having a spiritual experience.

829
00:40:20,920 --> 00:40:22,040
Speaker 2: And I was like, whoa.

830
00:40:22,480 --> 00:40:24,840
Speaker 1: And then I took it into like because obviously my

831
00:40:24,960 --> 00:40:27,759
Speaker 1: drug is often food, and I was like, ah, right,

832
00:40:28,000 --> 00:40:30,240
Speaker 1: I use it to have this like cheap kind of high.

833
00:40:31,239 --> 00:40:33,959
Speaker 1: And then I it's so fascinating and escape.

834
00:40:33,640 --> 00:40:34,439
Speaker 3: Some kind of pain.

835
00:40:34,800 --> 00:40:38,480
Speaker 2: Yeah, totally. But it was just really cool look at that.

836
00:40:38,520 --> 00:40:41,759
Speaker 1: And I've written here like addictive behavior is something that

837
00:40:41,800 --> 00:40:43,920
Speaker 1: will probably come into a few of the topics.

838
00:40:43,920 --> 00:40:44,960
Speaker 2: So there you have it.

839
00:40:45,080 --> 00:40:46,719
Speaker 1: That's what you've got to look forward to for the

840
00:40:46,760 --> 00:40:49,960
Speaker 1: next five episodes.

841
00:40:50,000 --> 00:40:50,560
Speaker 2: After this.

842
00:40:51,280 --> 00:40:53,480
Speaker 1: The intro in our little chat will probably be a

843
00:40:53,480 --> 00:40:56,359
Speaker 1: pinch shorter than this one, just because we want you

844
00:40:56,440 --> 00:40:59,879
Speaker 1: to understand the topic and then be able to tap

845
00:41:00,080 --> 00:41:04,880
Speaker 1: into the meditation. As you know, Jad is not only

846
00:41:05,640 --> 00:41:08,560
Speaker 1: a phenomenal practitioner but also a dear friend of mine.

847
00:41:08,600 --> 00:41:11,080
Speaker 1: So if you do want to learn about Jad, the

848
00:41:11,080 --> 00:41:13,759
Speaker 1: best way is I think his Instagram handle, which is

849
00:41:13,840 --> 00:41:15,920
Speaker 1: jad Patrick Neutropathy.

850
00:41:16,680 --> 00:41:18,879
Speaker 2: And do you respond to dms and stuff like that.

851
00:41:18,960 --> 00:41:22,600
Speaker 3: Yeah, yeah, definitely so Instagram Jad Patrick Neutropathy and annoyingly

852
00:41:22,719 --> 00:41:26,880
Speaker 3: on Facebook Jad Patrick Natural Therapies because I accidentally created

853
00:41:26,920 --> 00:41:29,080
Speaker 3: an account and then couldn't remember the password and now

854
00:41:29,080 --> 00:41:31,759
Speaker 3: that name is taken. I'm not very good with technology.

855
00:41:31,840 --> 00:41:33,480
Speaker 2: He's not. He's he's actually not.

856
00:41:35,440 --> 00:41:37,359
Speaker 3: That's not a limiting belief, that is just fact.

857
00:41:37,600 --> 00:41:43,160
Speaker 1: Yeah, And on that note, I'm going to stop now

858
00:41:43,160 --> 00:41:45,239
Speaker 1: and let Jad do his meditation with you.

859
00:41:45,280 --> 00:41:46,720
Speaker 2: And this one is this.

860
00:41:46,600 --> 00:41:48,759
Speaker 1: Is a taste of mindful meditation, would you Yeah, this

861
00:41:48,800 --> 00:41:51,200
Speaker 1: will be sort of an introduction into sort of how

862
00:41:51,239 --> 00:41:53,080
Speaker 1: to meditate, like how to get into the right headspace.

863
00:41:53,080 --> 00:41:55,120
Speaker 3: So we do a little muscle relaxation exercise and then

864
00:41:55,120 --> 00:41:57,920
Speaker 3: a very very basic intro into how to meditate.

865
00:41:58,360 --> 00:42:00,799
Speaker 1: Perfect and if you want to make sure that you

866
00:42:00,840 --> 00:42:03,360
Speaker 1: don't miss Every Friday, at about six am, we'll release

867
00:42:03,400 --> 00:42:05,279
Speaker 1: an episode. So if you want to make sure you

868
00:42:05,320 --> 00:42:08,680
Speaker 1: don't miss an episode and a meditation, just subscribe. Now.

869
00:42:08,960 --> 00:42:11,000
Speaker 1: It's free, it's easy to do. You can literally do

870
00:42:11,040 --> 00:42:14,279
Speaker 1: it on your phone. And that also allows us to

871
00:42:14,320 --> 00:42:16,840
Speaker 1: grow as well, so that would be awesome, big.

872
00:42:16,640 --> 00:42:27,320
Speaker 3: Love, thanks. So this first exercise will be an introduction

873
00:42:27,480 --> 00:42:30,440
Speaker 3: to meditation, so we'll be doing what's called a progressive

874
00:42:30,560 --> 00:42:33,879
Speaker 3: muscle relaxation, which is a way to just prepare our

875
00:42:33,880 --> 00:42:36,520
Speaker 3: bodies for meditation so that we're a little bit more settled,

876
00:42:36,560 --> 00:42:39,799
Speaker 3: a little bit more present. And then following that will

877
00:42:39,800 --> 00:42:44,560
Speaker 3: be an introduction to meditating on the breath. The thing

878
00:42:44,600 --> 00:42:47,359
Speaker 3: with meditation is you can choose anything to focus on.

879
00:42:47,680 --> 00:42:49,560
Speaker 3: In this one, we'll start with the breath because the

880
00:42:49,560 --> 00:42:53,120
Speaker 3: breath is always with you, but you could listen to sounds,

881
00:42:53,239 --> 00:42:58,200
Speaker 3: or you could focus on body sensations or the arisal

882
00:42:58,280 --> 00:43:03,160
Speaker 3: of thoughts in your mind, whatever suits you. So begin

883
00:43:03,480 --> 00:43:07,319
Speaker 3: by finding a seat, a comfortable sort of seat, and

884
00:43:07,360 --> 00:43:11,080
Speaker 3: we want our back nice and straight upright but not uptight,

885
00:43:12,080 --> 00:43:14,560
Speaker 3: so we want to be able to breathe fully, having

886
00:43:14,600 --> 00:43:18,280
Speaker 3: a nice straight spine sends a message through the nervous

887
00:43:18,280 --> 00:43:20,560
Speaker 3: system to be alert, but we don't want to be

888
00:43:20,600 --> 00:43:24,160
Speaker 3: tense about it. So if that feels particularly uncomfortable, then

889
00:43:24,200 --> 00:43:26,880
Speaker 3: maybe choose a different position that you want to be

890
00:43:26,880 --> 00:43:29,520
Speaker 3: able to breathe fully. Some nice long breaths help to

891
00:43:29,560 --> 00:43:36,160
Speaker 3: calm the nervous system down. So finding your seat, adjusting

892
00:43:36,200 --> 00:43:38,880
Speaker 3: your posture to you feel comfortable, noticing the pull of

893
00:43:38,920 --> 00:43:43,759
Speaker 3: gravity through the seat through your butt, And what we're

894
00:43:43,760 --> 00:43:47,040
Speaker 3: going to do is correct our posture first, So just

895
00:43:47,080 --> 00:43:50,440
Speaker 3: on your next in breath, tensing your shoulders and lifting

896
00:43:50,480 --> 00:43:54,920
Speaker 3: them up to yours, so breathing in and on the

897
00:43:54,960 --> 00:43:58,600
Speaker 3: outbreath gently rolling the shoulders back so you open up

898
00:43:58,600 --> 00:44:02,160
Speaker 3: the chest area, almost like you're going to give someone

899
00:44:02,160 --> 00:44:05,840
Speaker 3: a big hug. Opening the chest area sort of sends

900
00:44:05,840 --> 00:44:08,440
Speaker 3: a message of safety through the nervous system, so we

901
00:44:08,480 --> 00:44:14,000
Speaker 3: feel calm and content and safe. Then on the next

902
00:44:14,040 --> 00:44:16,840
Speaker 3: breath in, we're going to tense the abdominal muscle, so

903
00:44:16,920 --> 00:44:22,719
Speaker 3: breathing in, holding some tension in the abdominal muscles, and

904
00:44:22,760 --> 00:44:27,439
Speaker 3: then on the outbreath really relaxing the abdominal muscles, really

905
00:44:27,520 --> 00:44:33,480
Speaker 3: letting go, softening that area and just breathing naturally for

906
00:44:33,520 --> 00:44:43,320
Speaker 3: a few breaths, and then on the next in breath,

907
00:44:43,360 --> 00:44:44,719
Speaker 3: at the top of the inn breath, we're going to

908
00:44:44,840 --> 00:44:50,560
Speaker 3: scrunch up our face muscle, so breathing in, scrunching the

909
00:44:50,640 --> 00:44:54,960
Speaker 3: face muscles, feeling that tension and discomfort, and then on

910
00:44:55,040 --> 00:44:58,920
Speaker 3: the out breath letting go, letting go of any tension

911
00:44:58,920 --> 00:45:03,319
Speaker 3: in the face, relaxing the jaw, relaxing the muscles around

912
00:45:03,360 --> 00:45:07,600
Speaker 3: the eyes. Our face does a lot of work communicating

913
00:45:07,640 --> 00:45:13,040
Speaker 3: our emotions throughout the whole day. Now's an opportunity to

914
00:45:13,160 --> 00:45:18,719
Speaker 3: just let it rest. The next part of this exercise

915
00:45:18,760 --> 00:45:22,440
Speaker 3: will involve tensing different muscle groups in the body and

916
00:45:22,719 --> 00:45:25,040
Speaker 3: noticing the tension, seeing if you can make room for

917
00:45:25,080 --> 00:45:29,120
Speaker 3: that tension and discomfort, and then letting go and relaxing

918
00:45:29,160 --> 00:45:31,400
Speaker 3: on the outbreath. So we're going to start with our toes.

919
00:45:33,160 --> 00:45:36,360
Speaker 3: Bring your attention down to the toes, noticing whatever you

920
00:45:36,480 --> 00:45:40,320
Speaker 3: notice in the toe region, the warmth of your shoes

921
00:45:40,480 --> 00:45:43,279
Speaker 3: or textures of your socks, whatever you can feel in

922
00:45:43,320 --> 00:45:49,600
Speaker 3: that area. And then as you breathe in next, tensing

923
00:45:49,640 --> 00:45:55,760
Speaker 3: the toes, so breathing in and scrunching the toes, feeling

924
00:45:55,800 --> 00:46:00,680
Speaker 3: that tension. They're making room for that discomfort. And then

925
00:46:00,719 --> 00:46:06,160
Speaker 3: on the outbreath, releasing the toes, letting go, letting go

926
00:46:06,200 --> 00:46:13,480
Speaker 3: of any tension in the toes. And then on the

927
00:46:13,520 --> 00:46:15,800
Speaker 3: next in breath, we're going to tense the muscles in

928
00:46:15,840 --> 00:46:19,279
Speaker 3: the feet and ankles and maybe the calves, So breathing in,

929
00:46:19,560 --> 00:46:24,359
Speaker 3: squeezing the feet, squeezing the calves, noticing the tension, breathing in,

930
00:46:26,640 --> 00:46:30,000
Speaker 3: hold that tension, notice the tension that resides there. And

931
00:46:30,040 --> 00:46:33,600
Speaker 3: then on the outbreath length and in the outbreath, as

932
00:46:33,640 --> 00:46:37,279
Speaker 3: you'll let go, as you let your feet melt into

933
00:46:37,360 --> 00:46:44,600
Speaker 3: the floor, breathing naturally for a moment, just savoring any

934
00:46:44,680 --> 00:46:50,320
Speaker 3: nice feelings of letting go or relaxation, and also making

935
00:46:50,440 --> 00:46:54,319
Speaker 3: room for any residual tension that might be there. Seeing

936
00:46:54,360 --> 00:46:56,640
Speaker 3: if you can hold that in your awareness to without

937
00:46:56,680 --> 00:47:03,239
Speaker 3: being frazzled by it or worried by it. Moving up

938
00:47:03,280 --> 00:47:05,279
Speaker 3: further in the legs. Now, on the in breath, I

939
00:47:05,320 --> 00:47:10,600
Speaker 3: want you to tense your thigh muscles, breathing in, bueling

940
00:47:10,640 --> 00:47:13,319
Speaker 3: the tension in the thighs and the back of the legs,

941
00:47:13,440 --> 00:47:17,839
Speaker 3: and on the out breath, letting go, letting the weight

942
00:47:17,880 --> 00:47:22,080
Speaker 3: of gravity, naturally pull your legs down into the chair

943
00:47:22,680 --> 00:47:29,279
Speaker 3: and into the ground, and just scanning your legs and

944
00:47:29,320 --> 00:47:32,600
Speaker 3: feet as a whole, noticing any residual tension, seeing if

945
00:47:32,640 --> 00:47:36,879
Speaker 3: on each out breath you can let go a little

946
00:47:36,920 --> 00:47:51,080
Speaker 3: bit further, and then on your next in breath, whenever

947
00:47:51,120 --> 00:47:53,560
Speaker 3: it feels right for you. Breathing in, we're gonna tense

948
00:47:53,560 --> 00:47:56,799
Speaker 3: the abdominal muscles and squeeze the butt cheeks. Are breathing in,

949
00:47:56,960 --> 00:48:02,480
Speaker 3: squeezing the butt cheeks, tensing the abdominal muscles, noticing the tension,

950
00:48:02,640 --> 00:48:06,000
Speaker 3: making some room for that discomfort. And then on the

951
00:48:06,120 --> 00:48:10,960
Speaker 3: our breath, letting go, letting the glutes relax, letting the

952
00:48:11,000 --> 00:48:17,560
Speaker 3: abdominal muscles relax. A lot of us unconsciously squeeze our

953
00:48:17,560 --> 00:48:20,280
Speaker 3: abs during the day or suck our tummies in, giving

954
00:48:20,320 --> 00:48:25,080
Speaker 3: yourself a moment to just let all that go, letting

955
00:48:25,080 --> 00:48:32,280
Speaker 3: it soften, letting it relax, savoring any good feelings that arise,

956
00:48:32,440 --> 00:48:35,799
Speaker 3: and making room for any difficult feelings, knowing that you

957
00:48:35,840 --> 00:48:38,200
Speaker 3: can have both in your awareness at any one time.

958
00:48:42,880 --> 00:48:46,680
Speaker 3: Breathing in again, we're going to tense the shoulders, raising

959
00:48:46,680 --> 00:48:50,920
Speaker 3: the shoulders up on the inn breath, squeezing the peck muscles,

960
00:48:51,200 --> 00:48:54,640
Speaker 3: tensing the arms, that whole sort of upper region, noticing

961
00:48:54,680 --> 00:48:59,800
Speaker 3: the tension again, feeling it, and on the our breath

962
00:49:00,400 --> 00:49:04,480
Speaker 3: go letting it all soften, maybe rolling your shoulders around

963
00:49:04,520 --> 00:49:11,080
Speaker 3: the beauty, if that feels good for you, and feeling

964
00:49:11,640 --> 00:49:16,280
Speaker 3: that pull of gravity that's sinking, that relaxing feeling as

965
00:49:16,400 --> 00:49:29,960
Speaker 3: the muscles start dropping that effort, that unnecessary work. And

966
00:49:30,000 --> 00:49:32,799
Speaker 3: then when you're ready, on the next in breath, we're

967
00:49:32,840 --> 00:49:35,359
Speaker 3: going to squeeze the muscles in our hands and making

968
00:49:35,400 --> 00:49:41,520
Speaker 3: little fist breathing in, squeezing the hands, noticing the tension

969
00:49:41,560 --> 00:49:44,480
Speaker 3: in the hands, and then on the out breath, just

970
00:49:44,640 --> 00:49:49,800
Speaker 3: letting their fingers uncurl, letting the muscles and the hands relax,

971
00:49:51,120 --> 00:49:55,000
Speaker 3: maybe noticing if there's any tension or discomfort or achiness

972
00:49:55,040 --> 00:49:57,880
Speaker 3: in the joints, seeing if you can make room for

973
00:49:57,920 --> 00:50:03,160
Speaker 3: that too, and again savoring any pleasant feeling of letting go.

974
00:50:12,920 --> 00:50:15,880
Speaker 3: Breathing in again, and we're going to tense the muscles

975
00:50:15,880 --> 00:50:18,600
Speaker 3: in the face again, and the neck and the shoulders,

976
00:50:18,640 --> 00:50:24,560
Speaker 3: anything in the upper body, breathing in, scrunching the eyebrows,

977
00:50:24,719 --> 00:50:29,760
Speaker 3: quenching the jaw, feeling that tension and then as you breathe,

978
00:50:29,760 --> 00:50:40,360
Speaker 3: our just letting all that tension go, feeling the tension

979
00:50:40,440 --> 00:50:49,840
Speaker 3: and letting go savoring any pleasant feelings that our eyes.

980
00:50:55,880 --> 00:50:58,439
Speaker 3: So that concludes the first part of the exercise, where

981
00:50:58,480 --> 00:51:01,600
Speaker 3: we prepare our bodies and minds for meditation by softening

982
00:51:01,600 --> 00:51:04,960
Speaker 3: our muscles. Now we're going to harness our power of

983
00:51:05,040 --> 00:51:11,480
Speaker 3: attention by drawing our awareness to our breathing. So just

984
00:51:11,680 --> 00:51:14,560
Speaker 3: noticing a spot in the body where you feel your

985
00:51:14,560 --> 00:51:17,960
Speaker 3: own breath most easily. Might be the tip of the nose,

986
00:51:20,880 --> 00:51:23,200
Speaker 3: It might be the rise and fall of your chest,

987
00:51:29,440 --> 00:51:34,160
Speaker 3: it might be the rise and fall of your belly.

988
00:51:35,320 --> 00:51:42,000
Speaker 3: Picking a spot where you notice it most distinctly. Some

989
00:51:42,080 --> 00:51:45,440
Speaker 3: people might even want to open their eyes and have

990
00:51:45,520 --> 00:51:48,200
Speaker 3: a look at their belly rising and falling, if that's easier.

991
00:51:48,320 --> 00:51:52,440
Speaker 3: If you have trouble staying present with internal sensations, that's

992
00:51:52,480 --> 00:51:58,840
Speaker 3: okay too. And then just holding your attention there, just

993
00:51:58,880 --> 00:52:08,680
Speaker 3: for one breath, just noticing the rise and fall of

994
00:52:08,719 --> 00:52:12,279
Speaker 3: the breath in your body, each distinct physical sensation that

995
00:52:12,360 --> 00:52:18,760
Speaker 3: occurs as the breath comes in and the breath goes out.

996
00:52:19,040 --> 00:52:24,680
Speaker 3: Just one breath, And if you're like me and many

997
00:52:24,719 --> 00:52:28,320
Speaker 3: other people who are new to meditation, you might notice

998
00:52:28,320 --> 00:52:31,600
Speaker 3: already that your mind has wandered many times. It's been

999
00:52:31,640 --> 00:52:33,960
Speaker 3: pulled in all sorts of different directions. If you notice

1000
00:52:34,000 --> 00:52:39,280
Speaker 3: that happening, that's awesome. That's mindfulness. Noticing that your mind's

1001
00:52:39,320 --> 00:52:43,280
Speaker 3: being pulled away, and then gently returning the focus back

1002
00:52:43,320 --> 00:52:52,600
Speaker 3: to your breathing, taking one breath more in and out,

1003
00:52:53,760 --> 00:52:59,000
Speaker 3: staying with the physical sensation of breathing, anchoring your attention there.

1004
00:52:59,680 --> 00:53:05,279
Speaker 3: Hold your attention there gently, there's no need to force it,

1005
00:53:05,400 --> 00:53:08,279
Speaker 3: make room for other feelings that come up, make room

1006
00:53:08,320 --> 00:53:11,879
Speaker 3: for thoughts that appear, and gently steer your awareness back

1007
00:53:11,920 --> 00:53:18,799
Speaker 3: to the breath. Every time we our mind wanders and

1008
00:53:18,840 --> 00:53:21,359
Speaker 3: we return our focus, it's like a little bicep curl

1009
00:53:21,360 --> 00:53:25,080
Speaker 3: for our attention muscle, or our meditation muscle. That's actually

1010
00:53:25,080 --> 00:53:28,719
Speaker 3: where the strengthening occurs. The more we repeat the process

1011
00:53:28,760 --> 00:53:33,719
Speaker 3: of bringing our attention back to the breath, the stronger

1012
00:53:33,840 --> 00:53:37,680
Speaker 3: our attention gets. Then that's part of the process of meditation,

1013
00:53:37,880 --> 00:53:43,480
Speaker 3: is strengthening our attention. But we do so gently and

1014
00:53:43,600 --> 00:53:47,400
Speaker 3: with kindness, knowing that our mind is designed to often wander,

1015
00:53:49,360 --> 00:53:56,280
Speaker 3: and that's okay. So just taking a few easy breaths

1016
00:53:56,320 --> 00:53:59,760
Speaker 3: on your own. Now, maybe you might like to pause

1017
00:53:59,800 --> 00:54:02,400
Speaker 3: this recording and spend a bit of time just staying

1018
00:54:02,400 --> 00:54:08,239
Speaker 3: with the breath, but otherwise that concludes our introduction to

1019
00:54:08,320 --> 00:54:10,640
Speaker 3: how to meditate, and now it's up to you to

1020
00:54:10,680 --> 00:54:14,000
Speaker 3: practice on your own. In the next few episodes, will

1021
00:54:14,160 --> 00:54:17,240
Speaker 3: have other meditations available for you to try that build

1022
00:54:17,280 --> 00:54:21,640
Speaker 3: on this initial practice, and I'd love to hear how

1023
00:54:21,680 --> 00:54:25,080
Speaker 3: you go with those. Thanks very much for listening.