Letting Go Of Seeing Meditation As Difficult

Unknown Speaker  0:00  
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Unknown Speaker  1:30  
So the lessons I wanted to bring to you a meditation, podcast Special Edition, I feel is so important and never saw more important than now to meditate. And meditation can feel like this kind of mystical realm that only those that who are fantastic, be able to sit cross legged for hours at a time can reach this state of bliss. But meditation is for everyone. And it's not as kind of elusive as that it's something that we can all do each day. And why do it? Well, here's an example. Harvard did a eight week MRI test where they looked at brain matter over eight weeks of people who had meditated. And they could see that the brain matter, rather, the grey master of the brain increased through meditation. And the very simplistic term is a grey matter, which is where we help process stuff. So as you can see, kind of given the brain a bit of self care can really help develop our being. And we're in a time where we're so overloaded with information, like kind of cars passing in the streets, as I record this as cars passing that area, which I recorded my meditation and it's, they can kind of be a bit loud. And that's, it makes you feel, that's how the distractions of the brain can be where we're kind of trying to find that inner presence, our inner calmness, and we can be quite hard for sale on ourselves and quite judgy. So I wanted to bring some meditation, made easy tips for you deal listeners, where you could learn to meditate. And the way to look at it is when you were a child, right, you couldn't tie a shoelace or stress away. And I'm sure very few of us could instinctively ride a bike straight away. And also getting dressed even like basic things like feeding ourselves gone to the toilet independently, etc. were learned behaviours we had to practice, practice a lot before they kind of came to us. And that is what meditation is like. So eventually, my hope is you will see meditation as important as cleaning your teeth realistically in the time and age that we live in. And some of us have families or kind of time schedules, which doesn't allow for like a long time, by minute fighting you and I'm going to want to do this kind of challenge with you, dear listeners is if you could do this math, do meditation for five minutes, of course, if you want to do longer do it. But that's all set a goal for five minutes for 40 days. And that will be fantastic. I'm really excited to hear from you, dear listener, how you get on with that. So we're going to set five minutes meditation for 40 days. And after the 40 days, I want to hear how everyone get got on if they were able to implement it into their practice. And I would just like to add, if you're doing this right and after, I don't know a couple of days or whatever, you miss a day. Don't throw the towel in I don't want to think of because I've missed the day that I'm going to not do it. But come back to it the next day and and continue the same thing. Because part of the meditation thing, the highest, the highest Meditation yoga you can do, I feel is turned up to do it. And that is the biggest obstacle is turning up, you know, like we can, we can then tie some mine well, so many things are actually I want to check my, my, my email or my social media but no, please leave that to afterwards that can be your reward if you if you need a reward to do it afterwards, but not straightaway. And I would really invite you if you can to do it in the morning. It's just because that's when when is the best time to do it also the evening as well. So if the evening is going to work better for you, then by all means do it. And if you want to do it five minutes in the morning of five minutes in the evening, fantastic, but I want to make it so this is inclusive so that as many people as possible can can join in on this challenge, because I really would like to see and hear how you get on from it. Just a few things to make it easier. I understand that not everyone can have a meditation room. And maybe you're just living in a room, maybe you've got a house. But whatever it is, even if it's a spot of a room, even if it's like you haven't gone to different rooms because of your farming situation, but you haven't meditation cushion that you can say, Yeah, this is the cushion I use just for meditation, or this is the blanket I use just for meditation, but try and make the space where you're doing the meditations sacred. And if you aren't allergic to them, then maybe aromatherapy oils like a smell. I know that some people when they're studying, they have certain aromatherapy ons, which they will smell and that kind of reminds them to study. So we can use the same philosophy for our meditation practice or try them do something like that if you're not allergic to them, or something that's going to kind of like evoke your senses. In the sense I know we're trying to kind of calm the senses, but evoke your senses to start with.

Unknown Speaker  7:06  
So that when you kind of sit down and you're doing that meditation, it works for you. Another thing is that for some people sitting cross legged is hard for five minutes or at any time, especially if you've got any kind of injury. So if that's you sit on a chair, like obviously, I'm not there to see so you can kind of take responsibility of how you're going to sit but find a way that's going to be comfortable for you. And the important thing is to try and have the spine as straight as you can. So sitting on cushions, things like that can really kind of help and even if you're on a chair, make it nice and comfortable. Make sure you're warm enough. You know, you can get called settings if you need blankets and things like that, and make sure you're hydrated. And yeah, so another thing that meditation can help is it can help increase your productivity. So if you're trying to produce something, meditation can really kind of like how meditation can help reduce the symptoms of anxiety and stress. It can help develop creativity, I can really vouch for that I kind of just explored it creatively. After doing meditation, it can help away free blocks. But enough kind of listening to me, I want this to be kind of like a podcast where includes you, dear listener, so really eager to hear from you. But what we're going to do is we're going to do a simple meditation. And you can either continue doing that meditation for 40 days, which might be the best bet for you. Or if you just want to sit quietly and put your timer for five minutes as well, then that's great. As promised, here is your meditation. Inspired by today's show. Top Tips for the meditation is either sit nice and cross legged on the floor of a nice strip back. Always nice to sit on a block or a cushion, or that's not available for you. You sit in a chair with a back nice and straight. The important thing is you're not slouching and if you're doing something that requires you concentration are you to do is just pause this and you can reconvene the meditation at a time that is good for you. If you're doing the meditation that begin for five minutes a day. Remember, as always, if you've missed a day, please come back to it. It's important that consistency is an important factor within this. So setting up tall however you are, start to take some slow, calm deep breaths. And if it thoughts come past your brain. Don't resist them, but allow them to be be within yourself via the breath, acknowledging the sound of your inhalation, acknowledging the sound of your exhalation and if there are external noises like cars coming past or wherever, whatever noises they are, for your unique situation, allow them to be as well. But consider the breath as your tool as your way to kind of be really in the body, really in the present moment via the tool of the breath. The breath is kind of your, your kind of idle, your, your, your kind of guardian within all this. So you're going to slowly inhale, exhale. On the next breath as you inhale. As you slowly exhale, you can mentally count one. Inhale. As you exhale, mentally count to inhale. As you exhale, mentally count free. Inhale. As you exhale, mentally count for inhale. As you exhale, mentally count five, and just continue with that. So as you inhale,

Unknown Speaker  11:19  
and then as you exhale, you mentally count a number. And you continue with that remember, just because you fought a thought doesn't mean you have to go there, you can train your mind to come back to your breath.

Unknown Speaker  11:43  
Inhaling, exhale as we come into the final two minutes, yes, you've done free minutes already. We'll just switch it up a little bit. So

Unknown Speaker  12:09  
with this breath, you'll inhale and as you exhale, you'll count one, and you've continued how you were inhaling. And as you exhale, count two. But if your mind starts to wander, and do not worry, if it does, all you need to do on the next breath is start a counter back to one. So just say you've got to number three, and your mind wandered, that's fine, but on the next breath, you reset the cap. You reset that counter to one so we're doing absolutely fantastic here. So you just reset that counter to one and you just continue with that nice calm deep inhalation with that nice deep calm exhalation. Hola Hola. allow, allow in and out through the nostrils. deep, slow inhalation, a deep, slow exhalation as you then just start to breathe normally being aware of the breath coming in and out through the nostrils

Unknown Speaker  13:58  
as we reach the end of that meditation, perhaps you want to sit here just a little bit longer. If not, you can come slowly back into the room just as a final note on this, if some days you feel that you can meditation is easier than others that is absolutely natural. And also if it's a way round as well, that is absolutely natural. But see how you get on and please let me know I would really love to know how you're getting on. You can contact me via my mailing list, which is on my website, the gentle yoga warrior.com So thank you, I'm so proud of you. You took the first steps towards your well being for via this meditation today. So I'm super proud Thank you. And as always, if you want to personalise meditation for you please reach out via my website. So thank you so much, dear listeners for taking the time to listen and support our show today. And if you want any more information on what we have to offer, check out the gentle yoga warrior.com

Transcribed by https://otter.ai