Zen out listening to guided meditations, inspirational audio and relaxing interviews with experts broadcast on leading podcasts.
A highlight from Encore - Shama Rahman - What is Flow? How and Why to Spend More Time In It
"And I'll be your guide as we go inside the head of some of the world's most extraordinary brain scientists, psychologists, meditators, those who are skilled in the mental arts. And we're going to learn both from their cutting edge work and their own human experience, how our brains work, how to optimize them, and how to manage the crazy in all of our minds. This week, we're going to get inside the head of doctor shama Rahman. She's a PhD neuroscientist who studies creativity and flow. And so this week we're going to flow inside of her brain and learn how to get creative. She's going to teach us about the neuroscience of flow and creativity and how we can spend more time in those states. So welcome shama, we're excited to get inside your head. I hope you like what you find in there. I'm sure. So let's just begin with defining what flow is. It's a concept that we hear a lot about. What is this thing? I think a lot of people have heard about flow in the context of being in the zone and some other people also think it's focused, but actually there's a distinction between focus and flow. So flow just to give you a little bit of background was actually coined by a Hungarian psychologist called mihai. And he was investigating what are the underlying correlates or principles or processes for happiness. He's one of the forefathers of positive psychology. He was carrying on the work of young, who's another obviously very famous psychologist. And what he discovered was that notwithstanding the cultural differences of what I might consider to be happier what you might consider to be happy what seemed to be shared by people was this sort of intense enhanced peak performance state of mind, which he then coined flow. And it has a couple of properties that are shared by everybody. So sometimes people say, okay, I completely lost track of time. That seems much shorter than it was or that much longer than it was. And then there'd be like completely absorbed and engaged in that task. And normally, flow happens when there's a balance between your skills and the challenges that are posed to you. So for example, I'm not a marathon runner, but if you get me to run the marathon, I would most probably find that too difficult until I know that the skills, no flow. I'll just be like dying on the side of the road, right? And so that's when it kind of occurs. But then once you're in it, this sort of really interesting things that start happening. One of the things is the perception of time. It's intrinsically motivating. It's intrinsically rewarding. So people actually do feel happier when they're in these states of flow. There's a sense of achievement, and cognitively speaking, people increase their mental flexibility when they're in flow. So they're very interesting that one, yeah, because it helps you to change strategy, makes you mentally more resilient. It's the exact opposite of stress because in psychological terms that's considered what they call functional fixedness where you basically you fixate on one sort of aspect of something. You can't really see the wood for the trees, right? With flow, you're able to be a lot more flowy about it, right? And this is what I think leads to higher states of creativity, where you're able to have lots of different concepts that don't necessarily hold together normally in your head, but you are able to look at it and go, well, why not? What are these connections? Would I be associations? And on that note, and going back to the difference with focus is that you're able to look at the little details, but you're also able to broaden out your attention from the details to include the bigger picture. So this is amazing. Okay. So flow is a state where you are losing track of time. People often describe it as being fully absorbed in something. And with it comes this ability to be more creative. So I guess this is where the intersection between flow and creativity comes from. Yes. And so I was looking in my PhD. I was basically, first off, super interested in the idea of consciousness, and then everybody was like, great. Do you want to have career death as you start? I was like, wait, what does that mean? You don't become a neuro philosopher until the end. You know, when you can kind of philosophize about something. And I was like, but I'm still really interested in consciousness, but okay, what about consciousness am I interested in? And for me, because my background is also performer, I'm a musician and an actor and a storyteller essentially. I was just like, okay, clearly, I'm interested in creativity. And what I see, I think creativity is almost like a phenotype of consciousness. It's what you actually see what you can actually look at the processes of. It doesn't like it's an expression of. It's an expression of exactly the features of consciousness. And I think you're utilizing all of your brain. And all of your different aspects of what you are in order to be creative. I was drawing heavily on people who'd done more qualitative studies of the creative processes. Notably, a guy called Wallace, for example, who went and interviewed hundreds of eminent creatives and that doesn't just mean fine artists and musicians also means chemists, architects. And he was like, well, what's the commonality between all of your processes? And it's nice to think about it as problem solving. And creativity is problem solving, innovation. And so I kind of used those sort of frameworks and thought, okay, we're really helped me know where to look as far as EEG or physiology is concerned. And also we can't say things like computational creativity and then bringing in psychology models like flow. And so I find a signature brain pattern for when people were at performing at their peak creative, which is when they're in flow. That is to long winded answer your okay, so I have to know, what is this brain signature for? Creativity and flow. It's actually a complex one, right? And so flow by my definition or by texting me high's definition is a complex cognitive behavior. It goes beyond focus. It goes beyond relaxation. It seems to be in a sweet spot between the two places. And my hypothesis was that it wouldn't come from one particular part of the brain. It's not modular from that perspective. And I went into this idea of connectionist theories, which is the whole of the brain is required in order to create a higher cognitive behavior, such as that. So there are multiple regions of the brain involved, and there are different activation patterns that are involved when you look at it through time. And I looked at it, obviously, yeah, EEG musicians. And I think other people looked at it using MRI studies and they looked at rappers and lyricists and poets and similar areas are coming out similar activation patterns are coming out. And what it says to me is a really good news because it means that its domain in specific. It doesn't matter if you're talking or making music or whatever it is. So it's like, what is showing to me is that there's a common neuronal network. The same way you and I share the same memory systems, but you know, we access those memories differently. The memories are different. So I think flow means different things. To different people. So if you are a creative, flow means being really creative. For an athlete, it means higher performance. It can mean employee engagement well-being and other areas, right? Let's dig into that for a minute. And then we'll get back to what this common brain network is. So when you look at flow, you're quite correct in saying it is different things to different people. So when I think about when I'm most in flow, it's various points. One is between 10 p.m. and 1 a.m.. That's when I've always done my best work. And when nobody bothers you, you're not hungry, there's nothing to distract you. And so you're just in this zone and I've been extraordinarily creative and like ideas feel like they're coming out of nowhere and you just want to keep making. And I could be doing something boring. Computationally based boring stuff. Yeah. Or I could be doing something that's really engaged making clothing or making art. Creating new ideas or programs or protocols. And they all contain the same sensation of being simply me and the content and nothing else matters at that point. So it doesn't matter if it's boring work either.
A highlight from Robert Holden | Living Your Purpose Meditation
"Are. Your purpose lives with you. It lives in you and all around you. It is always with you. Another common question I get asked is, how do I know when I am on purpose? Well, one sure sign is by how alive you feel. In my book higher purpose, I quote Joseph Campbell, the philosopher and mythologist, who taught us about the hero journey. He said, people say that what we're all seeking is a meaning of life. I don't think that's what we're really seeking. I think that what we're seeking is an experience of being alive. So that our life experiences on the purely physical plane will have resonances within our innermost being and reality. So that we actually feel the rapture of being alive. Now when your own purpose following your joy, doing what you love, you will find that you are often full of energy. Something lights you up from the inside. Your energized, you're empowered and you have a superhuman strength. Now when you're not on purpose and you have strayed or got distracted somehow. You will find that you're often lacking in energy. You will experience yourself as being drained. Short of breath, lacking in inspiration and unable to go the distance. Let's take a moment now. To tune in to this sense of a liveness that Joseph Campbell talks about this rapture of feeling alive. First, I'd like you to tune in to the sense of a liveness that
A highlight from Improve Your Mood, Day 7 Live With Intention
"To reflect on how you can begin to feel the way you want to feel. Maybe you'd like to feel a little more peace or stillness. Maybe you'd like to experience a little more joy right now. Two into your heart. What helps you to feel the emotion you'd like to cultivate right now to put yourself in that state. Mentally
A highlight from Being Honest With Yourself About Your Life, Day 4 Living With Intention
"When you tune into your inner wisdom with a path of Guyana yoga that we explored in last week's series, you began to realize that the answers are within you. There's really nothing outside of yourself that you really need to enhance who you are, of course, there are so many things in life that still you have yet to learn and explore, but what you have within you is enough. You are enough. And this week with karma yoga, you're being very honest with yourself, that's your challenge for this week and honesty quest. Where each day you are striving to consciously live your life with intention. And you're sharing your life with others and being very honest with them, of course, taking care. To be honest in a way that allows people, dignity, and respect. And not foreseen any realization upon anyone, making sure people are ready to hear any truth you might reveal to them. So this sets you up for you beginning to live out fully.
A highlight from Breathing Technique to Calm Your Emotions, Day 3 Living With Intention
"Really difficult for me to find a lone time. I meditated whenever I had a break wherever I happened to be. I do encourage you to create a place that is dedicated to your self care. To your unfolding to your enlightenment issue, create a meditation ritual. Even if you don't spend a lot of time there, when you pass this space, it will represent the best of who you are and that is a way for you to carry your meditation space with you, wherever you go. So glance around your space and think of how you can make it more inspirational for
A highlight from Affirmation to Help You Focus on What Matters Most to You, Day 2 Living With Intention
"Way. Or are you doing so based on your ego because it makes you feel good or important or is so you're checking off a box and achieving something. You might see this in certain organizations where people head up different functions or campaigns to help others. And when they do so, they often try to beat out the person who headed up the campaign the year before. So it becomes more about their ego or
A highlight from Living More Aligned with Your Values, Day 1 Living With Intention
"Series, we've been exploring some of the ancient wisdom. Of the philosophy of yoga and meditation. And that includes the different paths or branches of yoga, and when I say yoga, that also includes meditation, because the two go together, hand in hand. Yoga was created as a way to relax your body. So that when you meditate, your mind can relax. In the previous two series, which you can always go back and listen to at your leisure, you will find the Bhakti yoga of devotion, opening your heart. You'll also find the path to Guyana yoga or wisdom. And these two qualities, opening your heart and tuning into your inner wisdom, are absolutely essential to follow the path of karma yoga. And that's what we'll be exploring this week. Karma yoga includes offering your gifts, your talents, your service to others. We often do things for ourselves, which is so important because the more you can align yourself with your higher values, the better you'll be able to share the best of yourself with others. As you explore, this path of karma yoga, you could consider it to be what it is often referred to is the path of right action. Or living rightly, it's taking your love, your devotion, and your highest quality, your wisdom, and aligning yourself in a way that benefits the world around you. As part of this week's series, I invite you to go on a special quest. This is where every day consider how you can be very honest with yourself and others, so you'll be going on and honesty quest. Your honesty quest involves something that's very important to keep in mind. As you're honest with yourself and others, sometimes honesty, as we know, can hurt. So take care to be honest with others in a way that's graceful. It allows them dignity. So you don't want to make them feel defensive or badly if you're being very honest with them about something. And very importantly, take care. Not to be honest with someone about something they're not ready to hear or to be revealed. This is very important. And this is also in regards to yourself as well. Maybe there's something you know you need to be a little honest about, but you're not really ready to face it. That's okay. This is a week for you to begin the path of right living. Karma yoga by taking small steps to live rightly to be more honest with how you live your life and to share your gifts and talents with others to make their life better in some way. Make sure that what you're sharing is something that others will be receptive to. So that is your challenge. Know that, as always, you can find the full 30 minute guided meditations on the sipping ulm meditation app. You can always try the app for a week free so you can get this week's entire series free. You also gain access to over 2000 guided meditations, so that's there for you. If you find
A highlight from Denise Linn | Manifesting Miracles in the Coming Day
"What do you do, what's occurring? Hold the image. Hold the visualization. Of this time period in your coming day. Being filled with joy, enthusiasm, passion, compassion, and peace. And I'll be quiet as you do this. Keep going, you're doing well. It's as if it already happened.
A highlight from Allow Your Intuition to Guide You to Resolve Difficult Situations, Day 7 Let Go of Self-Limiting Thoughts
"Mary McLeod, and I welcome you to day 7 of the series we're exploring. This week, you have been exploring the theme of letting go of self limiting thoughts and this is been a series all about tuning into your inner wisdom and intuition. It is the path of Guyana yoga. When I say yoga, that also includes meditation. There are different paths to achieve enlightenment. And you may be simply trying to get through your day. Well, these paths to enlightenment, you explored in last week's series, Bach to yoga, the path of devotion or love, this week it's been all about wisdom with Guyana yoga and in next week's series, you're going to be guided through the final path of yoga and meditation, and this is karma yoga. So that is what I'm preparing for you. And you'll receive the episode tomorrow as you launch into a brand new series. So make sure you are subscribed so you don't miss exploring karma yoga. This path to write action, doing the right thing. So today, let's celebrate you and all you've been doing this week. You've had a challenge that you've been going through every day where you are encouraged to reflect on three of your best qualities. I heard from some of you letting me know that you focused on the same qualities every day and you are noticing a difference. And I also heard from some of you letting me know that you focused on just one quality you were really focused you done some deep work and you know what you need in order to have a little more mental clarity and inner wisdom. So you'll be guided as you do this in today's meditation. Also, you're going to reflect back over your week. Now this process that I guide you through, I consider to be one of the most important things you could do when you meditate. If you did this process every day where you reflect over your day would be a pretty amazing experience for you. The Dolly Llama is reported to do this. Every single day. So be guiding you through this important process and it will be a flow and inner wisdom flow meditation. I encourage you to step outside and
A highlight from How to Access Your Inner Wisdom, Day 5 Let Go of Self-Limiting Thoughts
"Honor you for giving yourself permission to slow down to connect to the best part of who you are, how are you doing? I wonder how your challenge this week is coming along. Every week you have a challenge to keep you attuned to the weeks, theme, your challenge this week is to reflect on your three best quality and also to consider a difficult situation you are in and answers you are seeking. The theme is to listen to your intuition. And you do this by letting go of yourself limiting thoughts. You're going to be guided today to allow yourself to fully embrace your best qualities. And when you do this, you're able to tune into your intuition. In fact, you're able to help yourself open up to what you might need to do to help you resolve difficult life circumstances. This is tuning into your inner wisdom. And that's what you'll be guided through in two days, meditation. So you can go ahead and settle yourself down and get ready to meditate. Always making sure you're nice and comfortable, I always encourage you to sit on the edge of a pillow. This could be a meditation cushion, a pillow from your bed or from your sofa, and when you sit on the edge, this allows you to roll your hips forward, and this keeps your spine neutral and straight, which is so important to help keep you alert, as you meditate. All these different little tweaks really make a big difference when you meditate. As you close your eyes, keep them slightly elevated upwards to keep your thoughts uplifted. Notice the rhythm and flow of your breath. Notice how you're feeling today. Name your emotion. Mary reflect on ow, your current emotional state might have to do with the problem or situation you're seeking answers to resolve.
A highlight from Encore - Jake Knapp - Redesign Time to Focus on What Matters Most
"Matters most to you. Now, here's Jake. Jake, welcome to untangle. Thank you so much for being with us today. Patricia, thank you for having me on. Yeah, it's kind of exciting. I don't know a whole lot about this topic, make time how to focus on what matters every day from your perspective, which is as a Google design sprint creator, would you say that's sort of the inspiration for this? That's definitely where a lot of the ideas for this book came from. And the design sprint is a process I created while I was working at Google. I worked at Google for about ten years and the design sprint was the process that I used first at Google, and then working at Google ventures with the startups who we invested in as a way for a team to get away from what they were doing and for one week focus on an important project. And it sort of step by step process and we could experiment with what was the best way to help everybody and both as an individual and as a team focus. And so in this book, make time, my co author John and I who worked with me while I was at Google, we sort of tried to apply those ideas to what you do as an individual in everyday life. So how can you focus? How can you draw your attention to the most important things? And that's what make time is all about. Let's talk a little bit more about a design sprint. So you take people out of their work environment and you did this with Googlers and with people who were part of the ventures group. Google ventures, people who worked at the companies we invested in. So for example, we invest in companies like Uber and slack and 23andMe and all kinds of companies, healthcare companies, all kinds of startups, usually tech startups. And so we would work with them and they'd have some big thing they were working on. Some big new project or something. And we would go in and for one week, we sort of like, okay, you're not going to do the normal thing for this one week, this team of people is going to work together. And we're going to follow this checklist. This sort of recipe that we've come up with for solving the problem. And deciding which of those solutions is the best and building a prototype and putting it in front of customers. So you accomplish what might be normally months worth of work in this really condensed period of time, but we also wanted to make it not a recipe for burnout. So it's really a good experience and a positive outcome for the business as well. Is it an intense week or are you trying to sort of inject space in their brain so that people can be a little more creative about solving problems? How do you inspire these hugely amazing ideas that come out of this? Well, it's both. It's a combination of intensity and space and actually I think that's something that's really important in this idea of make time. The new book is that if you attention is kind of the fundamental element of human existence, what we pay attention to. You can say time is all we have. But really that time isn't all the same. Days might go by when the experience sort of blurs via because you're doing the same thing over and over again, maybe not paying attention, maybe you're distracted. And then sometimes you can be hyper focused and you're recording lots of memories and things are almost time seems to slow down. So it's really a tension that's so important. So in a design sprint or in make time when we talk about what happens in a day, some of the things that we think were the most important, just strategically for a business, but also for like an individual, like the things that really matter to you. When you're in those things and you're doing it, you are hyper focused, you're super in the zone. You're in what we call laser mode. And it is intense. I mean, it can feel good, but it's intense. You need also to have space and you need to have quiet and rest in order to have those times of focus. They do complement one another. And it was important for us and something that I learned the hard way running these designs, Friends, because it's a recipe that I refined over the period of many, many years. And in the beginning, if you asked too much of people, I asked focus for too long, days that went on for too long or asking for them to go through too many tasks at once, or even like eating the wrong kinds of foods or taking breaks that weren't long enough. And those things negatively affect your ability to get into that really what we call laser mode. Yeah. You also talk about the fact that in life, sort of outside of the design sprints and these environments that you're creating, the most of our time is spent by default, sort of, what's the next thing that's in front of us? What do we check off our list? And I'm just so curious, how can we be more creative? It does seem like so much time gets wasted. And our brains, when we do task after task after task, we don't even think anymore. We're just kind of moving through things. And I just wonder how we can really be creative if that's how our days are going. Totally, it's challenging. And I think that the hope is that really things are pretty out of whack. Normally. The way that things starts pretty out of whack. And so the hope is that the promise of that, the opportunity is that because they're really out of whack, can actually make some small changes and put them back into whack or back into more balance and more positive frame, pretty easily. We think that's sort of what a big part of the book are these 87 different tactics that you're not meant to do all of them. You sort of pick and choose the ones that you want to experiment with for yourself. But they're small shifts that you might make without having to create a zillion new habits or reinvent your life that just kind of put things a little bit less crazy and kind of change some of those defaults. And so for example, let's look at how things are for many people by default. By default, when at work, and for many of us, other people control our calendar, or at least other people can propose meetings to us or invite us to meetings that we have to go to. So if you're in an office environment, a lot of times your time is not your own during the day, during 5 days of the week. So that's the default is at least in the culture at Google. This was the default. So many puts a meeting on my calendar invites me like, I'm going to try to go. I want to help them. So try to go. And they just put it on your calendar. They could put it on my calendar, right? They can see my calendar. They can see when I'm available, and they just invite me. Okay, so and I'll try to go. And then people will email me, and I want to help them. So I'm going to try to reply as quickly as I can. And I'll reply to everybody who is on the email. So everybody is in the loop. And I'm going to try to be as responsive as I can to help my colleagues. And if somebody sends me a message, instant message. I'm going to try to get back to them because fast as I can. I want to help. That's good. And that's our default is we want to be helpful and we want to follow the culture. There's also a cultural thing in states and I think it's a little bit less of just genuinely about being helpful. It's a little unfortunate, but we have this culture of busy. It's somebody says, oh, how are things going? I'm seeing a lot of people who I haven't seen for a few months. And it's really hard to not say it was busy because that's the only word in the English language that we have for it was good. A lot of things happened. So we kind of feel like we have to be busy or say that we're busy a lot. And we see other people talking about that. And so we feel like we got to do as much as we can. So there's all these defaults that push us to be really reactive, reactive to the calendar, reactive to our inbox, and then also reactive to the fact that other people seem to be frantic. And this sort of defaults, the set of defaults that mess us up. It doesn't just stop when you walk out of the office, there are defaults in our devices. And you get a phone.
Resting Your Heart in Presence
"One of my favorite teachings from not han. Who's a zen master is that it's not enough to supper. We also have the touch piece. We also have to touch wellbeing sir. Today's meditations really an invitation as much as possible for our own body. Mind to just let go and relax abed to taste that timeless peace. It's here when we begin to settle a bet. And so in that spirit will begin in a very simple way where you might just invite your attention and word invite yourself into the present manned and sometimes that means i checking your posture higher sitting and making yourself comfortable adjusting in the way they give you a sense of balance and uprightness sarah alert and also real ease settling your body as you become more still physically. Allow your attention go in work. Just notice what it's like right now. Notice the feelings in your body. Notice your body's breathing then with a conscious intention begin to length in your bra. So that it's a long slow in brow you might count to five with the enbrel and then a matched out breath counting to five with the out breath mila slowing down this breath the nice full in breath again coming to five a slow out. Breath measure release really become aware of the suit stations of letting go gan along deep in breath yelling the chest in the lungs the out breath again that sense of letting go of release
How to Say Yes to Life
"Take few moments if you'd like to. Maybe adjust higher sitting so. Your posture supports meditation. The guidelines for sitting. Meditation are simple in the sense that the posture upright so that there's a quality of being tall alert and also relaxed alert and relaxed alert and relaxed. Eyes are closed. Unless you'd prefer to have them open that's fine too. There's no rules on it. Often the mind quiets more easily with the is close. You might feel this life breath and fuelled at your heart and bring a kind of inner listening to your heart syncing. What mood is here.
Meditation: Trust the Journey Tonight
"Rave indeed relax tonight are always in the middle of your journey and sometimes it can feel frustrating. Like you're not getting to where you want to go her. Seeing the results result want to see but trust the journey. Because when you keep showing when you key gaining hilarity. I near vision. You keep taking intentional. Actions the flowers of years desire her sure to blossom so free lance yourself. Relax craving out. All of pieces of li- veteran settled inside of you all the pieces that feel anxious or stress in feel your body relaxed deeper with every breath. Ow
18 Reminders to Listen to When the World Feels Heavy
"Today i'm about to walk you through eighteen lovely reminders about the world about yourself and hopefully these things will allow you to do a little bit of re framing and hold space for what you might need this week now. These reminders aren't going to solve everything necessarily but they can be so lovely to come back to from time to time. And i hope that you listen to this episode whenever you need these reminders. So let's go ahead and get started so there are eighteen of these today that i wrote and i'm just gonna go ahead and begin with number one. Number one is that rushing often feels like a fast paced way of avoiding self awareness. When you rush you are running through and avoiding self awareness in your body and your mind and it's why when we rush through things we make mistakes we we. There are oversights that we experienced right and we tend to be irritable. So your reminder with this one is that rushing is only going to prevent you from being able to self assess and self correct as needed so if you need to slow down. Here's your reminder number two if you feel overwhelmed it can be helpful to ask yourself the following question. What's the true outcome that i am seeking. I mean keep it simple here. Omit whatever editions you've added to your plate that don't truly aid in keeping an helping you reach your goal so again asking yourself. What's the true outcome. That i am seeking with business with work with life. We often add in additional steps or additional things. We think we need to do to reach our goal and they might just not be necessary. Omit what you don't need number three you cannot please everyone nor should you try. Keep on doing your best. Take it step by step. Make sure that you are putting yourself first where you need to so that you can take care of your mind and your health so that you can show up for others right so that you can contribute to society and community care but don't have the goal to please everyone because it will never happen and there's a little bit of liberation in realizing that
A Meditation for Back Pain Relief
"Oh pin yourself to the healing touch at night him. feel it. Relax you and relieve you from your back pain so pre and settle yourself t. Tear bad him by cherry attention to come inside away from the streaming in your head and on tier body. Listen no aces denied around you. The smooth ocean she her playing as they touch your skin. P. the motion severe breathing arising in fine of your bali the air flow in now very no cheer senses pre new here
What Is Lovingkindness and How to Implement It in Your Life
"How'd you describe loving kindness or meta m. e. t. t. a. practice. What is it so metta practice as opposed to just meta itself. Either or both. Well i mean say. That's even a really important distinction from me. So there's a traditional meta practice. we call it. Traditional the booted did not teach it. But it comes from. I think about five hundred. Eighty the surrey margareta so the path purification which was a commentary on the teachings of the buddha and in that we find this practice which really was made most famous by sharon salzberg. Who i know it you know. And it's a very intentional way of trying to develop loving feelings and it uses phrases where you repeat phrases. Typically may i be happy may be peaceful may be safe. May you be happy. May you be peaceful may be safe and there are many other variations on the phrases but along those lines. So they're just noticing that they are not sort of exactly prayers and they're not demands but they're sort of requests the systematic part. Besides the phrases is that we go through different categories of people starting with the self not necessarily often starting with self. Some people prefer to start with something easier like your cat. You know which is not a person. I guess but Could be helpful easy one to feel love towards so we kind of start with the easy ones and then work with our dear ones and then work with what we call neutral people just just sorta like everybody that you don't know essentially and then into difficult people and often it's just you pick one difficult person and so after you've gone through those categories repeating these phrases and kind of feeling the breath and your body feeling the breath in your heart center in the middle of the chest so you're trying to kind of connect with this feeling. Then once you go through those categories than you do a practice called radiating to sort of radiating loving kindness out to all beings ultimate land and i. I like to do that. Sort of almost geographical way imagining where i live my neighborhood and then my city and then outward around the planet and you can do the whole universe. If you're you know
Meditation: The Space of Loving Awareness
"Meditations a little bit of a different format than some. You might be familiar with. I will just sat ourselves. You might find a comfortable way of sitting saddling. You might close your eyes. You'll find that meditation asking you kind of repeating question so you can explore that as we go for now you might start by taking a nice full deep breath and with the out breath letting go letting go and breathing naturally scanning the body and noticing if there's any obvious areas of tension or tightness and taking a few moments to just let go wherever you feel holding be sure to soften the shoulders relaxed the hands softening the billy relaxing your heart. Can you imagine the space between your eyes. Can you imagine the space fills the nostrils in you. Imagine and sense the space that fills the lips. Can you imagine and sense space. It fills the tongue. Can you imagine the space fills the whole mouth tongue. Gums teeth lips. Can you imagine the space that fills the brain letting the throat fill the neck. Can you imagine the space fills the neck.
Nourishing Happiness With RAIN
"It's just as important to open to the moments of goodness in your life as the moments of suffering tech not on Many of you know vietnamese meditation master. He said it's not enough to suffer. You also have to touch peace and happiness and injuries. So that's all to say that we're going to be doing a short meditation and that's really had nourished. Happiness nourish our hearts with rain. Please find a comfortable position. You may already be in it but do whatever adjustments allow you to feel. Perhaps that you're sitting in a way that's alert you're upright but there's also some ease you're comfortable let your attention go inward takes a moment to settle with the brass. You might san says. The breath comes in that. You're receiving this life breath opening to receive feel it enter your body into the cells nourishing and then with the out breath. Essentially of releasing letting go whatever's not needed kind of like a balloon opening to receive expanding and then the deflating releasing letting go unnoticed. You can really relax with the press to relaxing open and a relaxing as you release
Getting Over Yourself With Insight Meditation Society Co-Founder Joseph Goldstein
"I had the pleasure of watching some talks that you had given recently where you were talking about. What are known as the three proliferating factors. I think i have that right. Am i using the terminology correctly proliferating tendencies. What do you mean by that. And then what are they. Okay so i just out of general interest. I just want to mention the pali word for that. For liberating tendency polly's the language you know of the ancient buddhist tax because it's it's one of those terms that comes up frequently even in our modern discourse on the teachings so just to familiarize. I'll listen to that term. It's puncher and i like the pilot because it sort of as onomatopoeia sort of sounds like what it is. I'm it's just the mind for liberating elaborating from the bear elements of our experienced from the building blocks of our experience. We then build hold worlds and then get meshed in one way or another in those worlds and so there are three main tendencies which lead us in that direction. It's very helpful to become aware of them to distinguish between them and to learn how to free from them if not completely at least to have more wisdom in relating to them when we see them rising to let's basically what poncho these proliferating tendencies of mind it expands in quite a powerful way just the complexity of all lives particularly with regard to how sufferings created and how we can Become a little more free. When i've used the word historically. I must be using the sanskrit version. Because i have often said pro-panchayat it sounds like that. Difference between pauline since group which are very close. I love the term pro poncho or puncher. We're however you want to pronounce it or spell it and i've heard a translated as the imperialistic tendency of mind in. And that you hugh you take a data point from the present moment like you stub your toe and you colonize the future with his holy. Why am i always the guy who's stubs toe you know. This is gonna hurt forever and what you're talking about here. Are these three sort of runaway trains of punch that are really three of the main contributors to how we suffer as humans.
Taming Repetitive Negative Thoughts, a Meditation for OCD
"I invite you now to settle yourself down and get ready to meditate. Know that as always if you wanna go a little more deeply into this week series. You can always find more support on the no meditation app. You can try it for a week. Free and their you receive thirty minute guided meditation experiences as well as a daily journal reflection question and a slowdown guide with all the techniques and additional ways to manage. Ocd you can try it for a week. Free as you sit down and straighten your spine closing your eyes gently. Elevate your eyes port to keep your thoughts uplifted actor. Face your shoulders and your stomach. Your hands are arrested on your lap upward or downward whatever feels best for you began to notice your breath with each inhale and exhale through year. Now notice where you may feel tense in your body and gently. Release that tension notice if that tension is associated with particular. Is this a thought that is supportive. More negative skippy. Your first days journal entry becoming aware of any thoughts are distracting are negative notice. What thoughts seem to bring you down on a regular basis.
The Wisdom of Buddah
"In today's episode. You're going to be guided in a breathing technique as you meditate with a technique from none other than siddharta gautama. Buddha buddha lived in ancient india it was during the fifth to fourth centuries b c e. He is considered to be the founder of buddhism. He's often referred to as the enlightened one but he didn't start his life out enlightened. He was born into an aristocratic family but eventually he renounced his aristocratic upbringing and followed his own path which took him through many states of being he lived as a regular lay person working exploring getting into a little trouble here and they're getting married and having a son. He went on a quest to find the he traveled throughout the gung as plane in india. Teaching and building irreligious community. There's so much to the life of buddha as you can imagine and his teachings so this is a very brief synopsis of his extensive life and teachings. I want to share with you. Though the concept of three universal truths that's attributed to buddha's teaching the first one is everything is impermanent and changing the second one is impermanent leads to suffering making life imperfect the third is the self is not personal and unchanging.