Meditation. Anybody here meditate? Anybody here scared of it? I was admittedly a little scared. At first I was like, oh my god spend an hour a day meditating. I don't have time for that.

So I didn't do it for a long time. The word meditation comes from the meta meaning doing the wisdom is what you're doing, doing the wisdom. Being on a regular routine is key to any form of success. Again, you want to train your mind, train your body, you want to train it to do what you want it to do, because otherwise it'll tell you what to do. So meditation is the foundation that you'll need for help. Repetition trains your brain for what to expect next.

That's why we repeatedly do things. That's how we form habits or bad. Meditation is an excellent way to start your day, especially if your day gets too hectic. It's like exercise. It's one of those things they tell you to do first thing in the morning if you're one of those people that doesn't like to go to the gym, after work, I have to get everything done in the morning because otherwise my day just crumbles to however it wants to crumble, and then I get other tasks and whatever. So you want to get it in the first part of your day.

Plus, it just helps you wake up better. And mission nicer person. Start with just two minutes. Even if it's just while your coffee is brewing, there's an app called calm, you can set a timer, they tell you how long they'll they'll do a little symbol once it gets to that point. And now it's in your meditation zone. So you can start with just two minutes.

That's all it takes. Or you can just sit outside and meditate. Make meditation a priority as you do with free exercise and regular nutrition. Again, it's about progress, not perfection. If you don't make these things a priority, nothing's going to change and this is about transformation. So we want to transform that for you.

The American Heritage Dictionary defines meditation as a time to reflect on or contemplate in groups. Islam and Hinduism, it's to train or empty the mind as by focusing on one object or to engage in prayer. So those are different forms of meditation. It's not necessarily monk sitting on top of the Himalayas with Tigers roaming around, which I've seen it to be. So what is the right way to meditate? Whatever works for you, that's going to be the answer.

That's pretty much going to be my answer throughout a lot of this, the right food, the right meditation, the right way to fall asleep and stay asleep. It's going to be what works for you. It's not necessarily going to be what works for everybody else. What works for me may not work for you. Some basic forms of meditation, and some of these may be a little easier. Or you may do these and not know that you're already meditating.

So there's a color meditation. Basically, you just envision a color, you breathe it in, you think about it, you think about the qualities of it. And then that's what you do. You You know what it means to you get creative with it, it doesn't have to be just as your sky can be, you know, a blue cat or something. Witnessing is another form. This is where you just watch your thoughts without judgment, you've got lots going on when you're meditating, your mind is doing what your mind is supposed to do your mind to suppose the thing, your ego has to do those things.

You don't want to yell at it, or whatever, when that's what it's supposed to be doing. So you're just watching those thoughts without judgment. Sometimes I'll put them on a magic carpet or a cloud. If I don't want to think about that thought. I'll just put it up there and say, okay, that's cool. Thanks.

But we're gonna move on right now. And I'll just let that thought float away, because we don't focus on it. It'll go away. And then the next thought will come in and you got to keep doing it. But that's just the way that it is. Watching the breath is another form of meditation.

You can place your hands on your navel and just breathe out and breathe in. And it's that simple. Like that's watching the breath. And that's Meditation. Inhale and exhale. That's a really easy one.

Sometimes if my mind is a little too cluttered, I'll just revert back to that one because that one always, always works for me. All you do is simply on your inhale, think the word inhale if you need to say you can say it out loud. And then when you exhale, think the word exhale, because it's now giving your mind and body two things to do. It can't do more than two things at one time. That's why you want to give it up another trick to go along with it. Sending meditations are similar to witnessing.

Gazing meditations, is when you're doing a single object of focus, whether it's a candle, that's usually the most common form, you're just simply looking at a candle watching it flicker, and that's it. And that's meditating. It can be anything. It can be just watching trees, listening, listening as a meditation sometimes when you're listening to music, that's absolutely a form of meditation. going on walks in nature or listening to chant. Those are all forms of meditation.

Moving meditations are things like tea ceremonies, walking meditations, cooking, or gardening, all of those things was a meditation, I can tell you that when I'm cooking. And granted, it's when I do a lot of, I'm in a completely different world. Sometimes I don't hear what's going on I just where I go. And that's what happens when you're cooking. gardening is the same way. That's why a lot of times when you're really frustrated, you need to go out there and just get your hands in the dirt and helps ground you.

Mala beads and chanting are another form of meditation. These are mala beads, there's 108 of them. And what you do is you basically start with this, and all you do is you do a chant. So it can be just be something as simple as own. And then when you're done with that, you go to the next one. And you just do it all the way around.

And that's another form. Again, this is two tasks at one time so your brain can't do anything else. thoughts will pop in occasionally. here and there. But that's usually when you pause too long in between, given a chance to slip in there. Chanting with the breath is an excellent form of meditation.

It's also really good if you know someone who has anxiety or you have anxiety, panic attacks. This is an excellent technique that Dr. Weil teaches. you inhale for a count of four. Make sure you're counting again, that's part of it. You're inhaling for a breath of four, you're holding for seven and exhaling for eight. I promise.

Very quickly after you start doing this, the anxiety will go away. Do not fight the mind. Again, the mind is doing its job. So you don't want to fight it will always win. prana prana is your breath prana is your lifeforce. If you haven't heard that term, it's a phrase it's used a lot in yoga to use a lot in IR VEDA as well.

It's also known as key or ci in other Asian philosophies. It's your lifeforce, and it's the energy that's transferred from one person to another prana Yama, the word prana is controlling the breath. It's how we activate our life force or energy. This is how we're consciously doing it. It's not just breathing, it's conscious breathing. So that again, if we go back to the last slide that 478 that's a prana Yama that's a form of prime Yama because you are controlling the breath.

Your emotions are controlled by your breath. Your breath is controlled by your emotions. You can pick and choose which one is going to happen. You can choose to control your emotions by your breath, or you can let your emotions control your breath. We know how it is you've been in a panic attack ever. You understand that full well everything shuts down, your breathing starts to collapse.

And the only way that you can sometimes get out of that is to take control of your breath and let it calm the mind down. So there are Breathing practices that control your emotions really well. alternate nostril breathing balances the brain hemispheres I do actually have in the information that I'll send you, they're actually YouTube videos that you can watch that explain these three, just for the sake of time, I'm not gonna actually go through them. But what that alternate normal nostril breathing does is it balances your brain hemispheres. So at given times of the day, different parts of your brain hemisphere are activated and are stronger and more dominant than other the other side. You don't have to memorize which ones.

If you ever feel like you're just kind of out of balance. This is an excellent technique that gets you back in balance. The cooling breath relieves excess heat if you're a fiery person, like myself, or if you're in a fiery situation like road rage. Do not engage. Try the cooling breath. It's very simple.

You just get to curl your tongue and breathe through your mouth. If you can't curl your tongue, or you're in a car and you don't want someone to see you, or you're standing in line, and you don't want people to think that you're really weird, all you have to do is just close your mouth. And just breathe through it, you actually have to I'm sorry, you actually put your lips together, but don't seal them and just breathe through your teeth. And that's another way to do the same thing. And what that does is it starts to cool your entire body down. It's great in summer.

Breath of Fire is great for winter. I'm not going to do that because again, I am a fiery person, and it warms your body up a lot. And there is a link in there for it. But basically what's happening is you're exhaling and it's the reverse of normal breathing. So you force the exhale, and then the inhale just kind of happens by mistake of exhale. So it's something that happens by chance.

Meditation controls the mind. Your breath controls your emotions, therefore Breathing is a form of meditation and breathing and meditation will help you gain control in your life. Pretty simple mantras. mantras are just repeated chance. They're sometimes called prayers or affirmations. mantras heal the body clear mind and awaken our spirit.

So hung on and satnaam are three very, very short, easy ones. mala beads, again, there's 108 of them. They're used with mantras typically similar to rosary beads. I think it's pretty much I don't know how many beads are on a rosary beads. But it's basically something so against Thank you. So it's almost half the importance of regular meditation.

If you're tired out of focus or short tempered the solution is pretty simple meditation. studies prove that brainwaves become slower and larger. Yay. So if you get sleep You're smarter. And if you meditate, you have large, slower and larger brainwaves, which means you're breaking your habits and retraining your mind during periods of stress. Who can't use that, because we can all use that.

Five minutes a day can make you more flexible and less reactive to situations. That's all it takes just five little minutes per day. basic tips to get started, get started. Don't wait for tomorrow. You can even do it tonight. If you want to.

You have to, you have to like make it a priority. It's not, you're not gonna find the time you have to make the time to do it. You want to be clear in your intention. Tell your body why you're doing it. Tell your mind why you're doing it. I want to relax.

I want to feel more calm. Whatever the reason is to you communicate that you want to get what we're trying to do is get the mind and body in sync here except the left hemisphere of your brain. It's going to do what it has to do. It's going to talk it's going to chatter it's going to work During your daily list, it's going to run through things that you want to say it's going to run through how that email is going to go, that's fine. That's fine. Let it do that.

Just send those thoughts away, accept them. Pick something to center you, whatever it is, if it's a candle, if it's a thought, if it's, you know, a mala bead, if it's a chance, whatever it is, pick something that's going to center you ask for help if you need guidance. There are a lot of websites that have a lot of meditation techniques. There's YouTube, there's books, there's all kinds of fun stuff. And there are people that teach meditation specifically, on your practice. Again, this is about empowerment.

If you don't want to meditate, you're not going to