Meditation Techniques: Do Nothing - The Simplest Meditation Possible
Summary
TLDRIn this video, Leo from Actualized.org introduces the 'do nothing' meditation technique, emphasizing its simplicity and effectiveness for both beginners and advanced practitioners. He shares personal experiences highlighting its profound impact on his meditation practice, offering a step-by-step guide on how to practice it. Leo also addresses common misconceptions and provides tips for maintaining the habit, encouraging viewers to embrace the technique for self-actualization and personal development.
Takeaways
- 🧘 The 'Do Nothing' meditation technique is highly effective and suitable for both beginners and advanced practitioners.
- 🌟 It is simple and easy to follow, requiring no special knowledge or memorization.
- 🕒 The technique involves setting a timer and sitting in a comfortable position with open eyes, focusing on the present moment.
- 🌱 It emphasizes complete acceptance of all sensory experiences and thoughts without trying to control or change them.
- 💡 The practice can lead to significant gains in one's meditation journey, even after just a month of consistent use.
- 🤔 It can be challenging at first due to the mind's resistance to letting go of control, but persistence is key.
- 🔄 The process involves a natural ebb and flow, where periods of 'monkey mind' can lead to moments of deep focus and calm.
- 🏋️♂️ Just like physical exercise, consistency in meditation is crucial for long-term benefits.
- 🚫 It's important not to judge progress too quickly; give the technique at least a month to work its effects.
- 💥 The technique can lead to a 'purging' of the mind, releasing long-held tensions and thoughts.
- 🌈 Embracing the 'Do Nothing' approach can be a profound and rewarding journey towards self-actualization.
Q & A
What is the meditation technique Leo discusses in the video?
-The meditation technique Leo discusses is called 'the technique of do nothing,' which is a simple yet powerful method for meditation that involves letting go of control over one's thoughts and accepting the present moment as it is.
What are the key benefits of the 'do nothing' meditation technique according to Leo?
-The key benefits include its ease of practice, effectiveness, suitability for both beginners and advanced meditators, and its enjoyable nature, which makes the meditation process less frustrating.
Why did Leo find traditional meditation frustrating when he first started?
-Leo found traditional meditation frustrating because he struggled with the idea of not thinking, which led to a cycle of thoughts about not thinking, and he couldn't maintain consistency in his practice.
How does the 'do nothing' technique differ from other meditation practices Leo tried?
-The 'do nothing' technique differs as it does not require the meditator to control or stop their thoughts; instead, it encourages acceptance of all thoughts and sensations without resistance.
What is the initial step in practicing the 'do nothing' meditation technique?
-The initial step is to find a comfortable seated position, set a timer, and center oneself by becoming conscious of the intention to meditate and taking a few deep, relaxing breaths.
How should one position their eyes during the 'do nothing' meditation?
-The eyes should be kept open and the gaze should be defocused, looking into the distance without focusing on any particular object.
What is the critical step in the 'do nothing' technique that Leo emphasizes?
-The critical step is to let go of control over one's attention and mind processes, allowing the mind to do whatever it wants without resistance or judgment.
How does Leo describe the experience of the mind during the 'do nothing' meditation?
-Leo describes the mind's experience as potentially chaotic at first, with thoughts running wild, but over time, moments of stillness and focus can emerge.
What physical control should be maintained during the 'do nothing' meditation?
-Physical control should be maintained over the body's posture, keeping the back straight and the eyes open to prevent falling asleep, while allowing the mind to be free of control.
What is the main challenge Leo warns about regarding the 'do nothing' technique?
-The main challenge is the difficulty in judging progress due to the prevalence of monkey mind, which can lead to self-doubt and the feeling that one is not making progress.
What advice does Leo give to overcome the feeling of guilt about spending time on 'do nothing' meditation?
-Leo advises to have faith in the technique's effectiveness, to understand that meditation is like a workout for the mind, and to give it time to show results, similar to physical exercise.
What is the analogy Leo uses to describe the initial experience of the 'do nothing' technique?
-Leo uses the analogy of a monkey that has been pent up in a cage for years and is then released with a bag of hand grenades to describe the mind's initial chaotic reaction to the freedom offered by the technique.
What is the significance of the 'do nothing' technique in the context of self-actualization according to Leo?
-The 'do nothing' technique is significant in the context of self-actualization as it helps in raising consciousness, improving various aspects of life, and achieving a state of mental calmness and clarity.
Outlines
🧘 Introduction to 'Do Nothing' Meditation Technique
Leo from Actualized.org introduces the 'Do Nothing' meditation technique, highlighting its simplicity and effectiveness. He emphasizes the ease of learning the technique and its benefits for both beginners and advanced meditators. Leo shares his personal experience, noting significant gains in his meditation practice over the past month. He also discusses the common struggles beginners face, such as the inability to stop thinking and the frustration that arises from it, and positions 'Do Nothing' as a solution to these challenges.
🌟 The Essence of 'Do Nothing' Meditation
The core of the 'Do Nothing' technique involves letting go of control over one's mind and attention. Leo explains that the meditator should defocus their gaze, avoid focusing on any particular object, and accept all sensory experiences without resistance. This includes thoughts, feelings, and physical sensations. The meditator should practice complete acceptance of the present moment, regardless of its nature. Leo clarifies that while the mind is free to wander, the body should remain still and the eyes open to maintain alertness.
🚀 The Power and Simplicity of 'Do Nothing'
Leo discusses the beauty of the 'Do Nothing' technique, noting its difficulty to perform incorrectly and its effortless nature. He suggests that the technique's simplicity makes it an ideal fallback for any meditator, regardless of their energy levels. Leo also touches on the enjoyment and relaxation that can be derived from the practice, and the importance of consistency in meditation to achieve progress.
🐒 The Monkey Mind and Letting Go of Control
Leo uses the analogy of a caged monkey to describe the mind's reaction to the 'Do Nothing' technique. He explains that the mind, accustomed to control, may initially resist the idea of letting go. However, by accepting the monkey mind and not judging thoughts, the meditator can achieve a state of stillness. Leo emphasizes maintaining physical control while releasing mental control, and the importance of distinguishing between the two.
📅 Building the Meditation Habit
Leo offers practical advice on building a meditation habit, recommending daily practice without missing days. He acknowledges the challenge of experiencing monkey mind during meditation but asserts that it is still a form of meditation. Leo differentiates the 'Do Nothing' technique from everyday lack of action, explaining that the technique involves a conscious release of control. He also provides tips on maintaining posture, relaxing the jaw, and allowing natural breathing to enhance the meditation experience.
⏳ Progress and the Purging Process
Leo addresses the difficulty of gauging progress in meditation and the common feeling of guilt associated with dedicating time to 'Do Nothing.' He likens the meditation process to a purging of the mind, where resistance and tension are released over time. Leo compares this to tectonic plate movements, resulting in mental 'earthquakes' that signify progress. He encourages practitioners to have faith in the technique and to commit to a 30-day challenge to experience its transformative effects.
🌈 Conclusion and Call to Action
In conclusion, Leo invites viewers to embrace the 'Do Nothing' meditation technique as a journey towards self-actualization. He encourages signing up for his newsletter and exploring resources on Actualized.org to support personal development. Leo emphasizes the importance of consistency in meditation and the long-term benefits it offers, likening it to physical exercise that requires time and dedication to yield results.
Mindmap
Keywords
💡Meditation
💡Do Nothing Technique
💡Monkey Mind
💡Acceptance
💡Control
💡Ego
💡Presence
💡Habit
💡Purging
💡Self-Actualization
💡Stillness
Highlights
Introduction to the 'do nothing' meditation technique by Leo from actualized.org.
The 'do nothing' technique is both easy and effective for meditation.
Suitable for both beginners and advanced meditators, offering significant gains over time.
The importance of enjoying the meditation process to maintain consistency.
Leo's personal struggle with meditation and the frustration of trying to control thoughts.
The concept of letting go of thoughts and detaching from them as a meditation approach.
The 'do nothing' technique involves sitting in a comfortable position with open eyes.
Setting a timer and centering oneself to begin the meditation session.
The critical step of defocusing the gaze and letting go of control over attention and mind processes.
Accepting all sensory experiences without resistance during meditation.
The challenge of not resisting the urge to control thoughts and the importance of releasing control.
Maintaining physical stillness while allowing the mind to wander freely.
The beauty of the 'do nothing' technique in its simplicity and difficulty to do wrong.
The effortlessness of the technique and its suitability for any energy level.
The enjoyment and relaxation aspects of the 'do nothing' technique and its potential for quick results.
Clarifications on maintaining control of the body while letting the mind be free.
The distinction between 'do nothing' meditation and everyday lack of control over thoughts.
Tips for enhancing the meditation experience, like relaxing the jaw and accepting the present moment.
The difficulty in judging progress with the 'do nothing' technique and the importance of having faith in the process.
The analogy of the monkey in a cage to illustrate the release of pent-up thoughts during meditation.
The potential feelings of guilt associated with dedicating time to 'do nothing' and the value of this practice.
Encouragement to undertake a 30-day challenge with the 'do nothing' technique for better self-actualization.
Transcripts
hey this is Leo for actualized.org and
in this episode I'm excited to share
with you one of my most favorite
meditation techniques and it's called
the technique of do
[Music]
nothing the meditation technique that
I'm about to show you is is what I think
one of the most powerful meditation
techniques that's out there or at least
from all the different stuff that I've
studied there are couple of really key
benefits to this technique of do nothing
I'm going to show you exactly how to do
it here in a few
minutes here's what's really cool about
this technique number one is that it's
very easy and it's very
effective this is probably the easiest
and most simple technique that you will
find as far as far as meditation goes so
there's not a lot of stuff to learn or
to memorize very very easy to do and
it's also extremely effective in fact
just over the last month I've been using
this te technique a lot and man in the
last month I've gotten some of the
biggest gains in my meditation practice
that I have in the last three
years so extremely effective the second
thing that's great about this technique
is that it's really good for beginners
but also still really good for advanced
students so you can use this technique
if you have absolutely zero meditation
experience and it'll be great for you
because it's so
simple and if you're an advanced student
who's been meditating for 20 years you
can use this technique and man you'll
get some amazing results with it I think
it gets only better with time and with
practice and the third thing is that
it's
enjoyable and I think that that's really
important especially when you're
starting off is that you have a
technique that actually lets you enjoy
the process of meditation rather than
being totally frustrated by
it which you know is uh what I
experienced when I started I started
meditating about 3 years ago and uh I
tried to establish habits and I I have
this picture in my mind that I'm going
to be a great meditator and that I want
to be a great meditator and that it's
going to be valuable for me uh in my
personal development Journey but in
practice when I actually sat down to
meditate just for 10
minutes it would be extremely
frustrating and painful
and basically I would do it for a few
weeks or a month and then I would quit
and I wasn't able to maintain
consistency I tried a couple of
different approaches the first approach
that I tried is simply the don't think
approach I figured okay so meditation
means not thinking so what I'm going to
do is I'm going to just sit for 10
minutes and not think and then I would
sit down and be like okay stop
thinking wait a minute that's a thought
don't think I'm thinking again how do I
stop thinking I don't know how to stop
that's more thoughts [ __ ] and so it
would go like that and be very
frustrating for 10 minutes and of course
the problem with that is that you can't
really stop thinking because thinking is
not in your
control but that's a tangent uh another
thing that I tried is letting go of
thoughts so thoughts arise and then they
go and they arise and they go and you
can also kind of detach from them so I
would sit there and kind of watch my
thoughts arise and i' detach and then
watch them arise again and detach and
that process was quite frustrating
too so for me meditation especially for
like the first year it was really a
frustrating process I wish I knew back
then this technique that I'm about to
show you because I think it would have
made my my life a little bit
easier I learned this technique called
do nothing from shinzen Young and here's
how this technique works I'm going to
describe it step by step even though
it's extremely
simple so what you do first is you find
a position where you're going to seat
yourself you can sit cross-legged if you
want or in a chair if you're starting
off probably a chair is best if you're a
little bit more advanced do the
cross-legged thing get a cushion that
kind of stuff uh if you're sitting
cross-legged I recommend getting a
little blanket or quilt that you just
kind of throw over yourself to cover
yourself up and you're going to be
sitting here with your eyes
open what you also want is you want a
timer you're going to set this timer for
some amount of time either 20 minutes 30
minutes 40 or 60
minutes if you're new start off with
something like 20 minutes or maybe even
10 minutes if you're struggling just to
do 20 and then as you get more advanced
you'll add more minutes to the clock so
you set your timer that's all basic
meditation setup stuff and then what you
do is you're sitting there your eyes are
open and now it's time to get a little
bit into the present moment so Center
yourself how do you do you Center
yourself well just recognize and become
conscious of the fact that hey I just
sat down to start my
meditation okay so that already is going
to take you out of your normal operating
mode of running around thinking about
stuff and doing stuff in your in your
day you're going out of that mode and
you're just kind of entering this
peaceful quiet mode where you're not
concerned about what else is going on
around you for the next 20
minutes it helps to take just a couple
of nice relaxing breaths deep breaths
into the belly and just notice that your
breath is breathing for you or that it
has been even before you sat down so
just kind of become conscious of the
breath kind of going in and out just for
a little bit you don't need to do this
for a long time just for like 30
seconds and then notice that you have
thoughts in your mind become conscious
of the fact that thoughts are arising
and thoughts have content in them and
you're getting lost in that content so
start to become a little more present of
that present and aware of
that this takes just a couple of minutes
as you're sitting down and just kind of
settling
in and then the actual technique begins
and how I begin the technique is I sit
down I Center myself and then in my mind
I say okay now I am doing
nothing and what I do then is I defocus
my gaze so my eyes are looking out
somewhere into the distance and not at
any particular object I'm kind of spaced
out just looking into
space and then what I do is here's the
critical step is I let go of
control I let go of control over my
attention and over my mind
process so I let the Mind literally do
whatever it wants to do that's the
essence that's the core of this do
nothing process you just let go
and whatever your mind decides to do of
its own accord you let it do that and
you accept it and you don't try to
resist it and you basically accept
absolutely everything that's happening
within your sensory
field sights come up sounds come up
thoughts come up feelings come up itches
come up Pains come up memories come up
all that stuff you accept all of it and
you don't try to stop any of it you
don't try to control any of it you don't
try to change any of
it so what this is basically uh complete
acceptance of the present moment exactly
as it is whether it's good or bad or
neutral or boring or whatever you just
accept all of
it and you better believe that you're
going to have a lot of negative stuff
come up when you try to do this so you
know feelings of anger might come up
frustration boredom sleepiness tiredness
excitement giddiness anxiety
fear all sorts of stuff will come
up the trick is not to try to resist any
of it and not to think of any of it as
bad and something that you need to get
away
from you totally release control of your
focus right so your mind can do whatever
it wants it can go into story mode
let your mind get lost in stories that's
okay
too let your mind do the monkey chatter
thing if you've got a monkey mind and
it's taking you in a million different
directions and you're sitting there and
you're thinking oh [ __ ] I I shouldn't be
thinking this I should be meditating no
just let go of that let go of the need
to stop the monkey mind for a
second and that's really the whole
technique what you're going to find in
practice is that as you're sitting there
and stuff is coming up you're going to
feel guilty about not letting it go
because you know you're trying to
meditate you're trying to become a good
meditator so your mind tells you okay if
I'm meditating I have to be doing
something I have to be like letting go
of thoughts or
whatever what's tricky here is that you
have to let go of that urge to try to
control your thoughts that is the whole
technique so when you notice that and
you have an urge that you could actually
let go of in the present moment then you
let of
it and here's the trick if you are not
able to let go of it in the present
moment then you let it
be so notice with this technique some
what some people get wrong is that they
try to let go of everything even stuff
that like isn't in their control and
that's not what we're asking you to do
here it's a lot simpler than
that if you can let go of it right now
easily you let it go and and if you
can't then you don't worry about it it's
just something to sit there and
watch and so that's the whole technique
and you sit for your 20 minutes or
however long you sit motionless without
moving as still as
possible don't scratch your itches or
anything like
that and keep your eyes wide open so you
don't fall asleep keep your back up
straight straight your spine up straight
as much as possible so that that helps
you from falling asleep and that is
right there the entire
technique now here's the beauty of this
technique it might sound too good to be
true almost too simple so so simple and
so stupid that it wouldn't be effective
but that's actually exactly what makes
it so
effective what's beautiful about this
technique is number one is that it's
hard to do this technique wrong
in fact really the only way you can do
it wrong is by trying to do something
with your mind like trying to get
somewhere trying to become enlightened
try to reach some
goal so if you're sitting there and
you're practicing this technique and
then you realize that oh I have a goal
to be getting
somewhere just recognize that recognize
that's a that's you trying to control
your thought process and just let that
go let go of the intention to try to
control stuff
and just sit there and let your thoughts
wander and go in any direction they want
and you know 90% of the time your
thoughts will wander into some crazy
direction that has nothing to do with
meditation it'll be just monkey chatter
this is what in Buddhist uh literature
they call Monkey mind so you'll have
that 90% of the time maybe even 99% of
the time but then that 5 to 1% of the
time what's going to happen is that your
mind is actually going to focus in
become very laser focused and into the
present moment and what's important to
recognize is
that any of those are good it's not just
that that that 95% is bad and that 5% of
focused concentration is good no that
monkey mind is good too so here what
you're training yourself to do is to
accept both the monkey mind and the
calmness the calmness is easy to accept
because it feels nice and it sounds like
traditional meditation the monkey mind
usually we don't like accepting that cuz
it doesn't seem like
meditation but what's beautiful about
this technique is that it's really hard
to do wrong because all you have to do
is just let go of any need to control
and then you know you're doing it right
the second beautiful thing about this
technique is that it's really effortless
it requires virtually zero skill and it
requires Zero Energy so you can do this
technique when you're dead tired when
you're feeling shitty when you forget
how to do some other technique this is
like
the default technique that you should
fall back on in your meditation
practice and the third thing is that
it's very enjoyable and relaxing and you
don't need to wait years to get
somewhere in order to enjoy it now does
this mean that you're going to enjoy
every single session when you sit down
and do this no in fact probably when you
first start it's going to be very
frustrating
and worrying and anxious for you why is
that because your your mind is
uh your mind is always like
this this is the default thing that your
mind is doing it's doing this all the
time right it's like it's like your add
you're like a a squirrel on crack
cocaine like this right you can't you
can't stop when we tell you to stop you
can't stop it it goes even worse goes
even more so what do you do with
meditation as you practice more and more
this slows down and it becomes this kind
of unel emotion like this and then
eventually becomes a perfect Stillness
like
this but that takes practice to
do what I found is that with this
technique because you're letting go of
everything and you're accepting
everything and you're not expending any
energy or effort on your part it's
easier for the mind to go from this down
to something very steady like this can
happen quicker than you think
let me give you a couple of
clarifications because as simple as this
technique is it's very easy to screw it
up too with uh you know doubts and also
misunderstanding what I told
you so here's an analogy I like to use
for what this technique is like imagine
that you have a monkey that's been pent
up in a little 5ot X 5ft cage for 20
years it's been pent up there and it's
is angry and it's got all this energy
and it's just bouncing around all the
walls in the cage now what you do
imagine you walk up to that cage and you
unlock the lock and you open the door
and the mon monkey just bolts out with
all this
energy crazed monkey he's ready to tear
you
apart and then what you do as he's
bolting out of the cage you hand him a
bag of hand grenades
and you set this monkey
loose onto the
city that's basically what you're doing
with this
technique you're setting your mind
loose sometimes your mind will want to
like scream out crazy things inside your
voice you're not going to be moving your
mouth in this technique sometimes your
mind will just want to scream stuff out
or it'll want to
imagine like crazy things like you
murdering
children or you
you uh detonating a nuclear bomb you
know whatever your mind wants to come up
with crazy schemes and ideas and this
and that just absolutely ridicul let it
all happen naturally if it wants it to
happen what you'll notice what I've
noticed is when I first started this
technique the mind was just crazy
because it was pent up for so
long you know um we tell ourselves well
I can't be thinking that and I shouldn't
be thinking this so we're always
controlling everything and it feels
weird to just say hey stop controlling
your mind for 10 minutes or 20
minutes it's uh something you probably
haven't ever done in your life
before because one of the things that
the ego does is that the ego is a
control
fiend it likes to control everything as
much as
possible that's like the ego's modus
operandi so when you try to take that
away from the ego the ego usually
doesn't like it and it resists and so
you might at first have this kind of
backlash where your mind says okay
you're letting me loose okay if you're
really letting me loose let me test let
me see what the limits are and then your
mind tries to like see what the limits
are and you need to show your mind that
Hey There Are No Limits do whatever you
want to
do and you just let it loose and you sit
back and you just watch and you accept
all of it without judging it you just
accept
it now here's an important
Point even though you're letting go of
control of your mind and you're not
trying to direct your focus or attention
or your
thoughts you are still maintaining
control of your
body so if you're sitting there very
still that's actually going to be
difficult to do you might want to like
scratch your your face or you might want
to move around in your seat maybe you're
going to want to lean back because your
back is aching or something so here you
exercise control and you maintain your
posture and you keep your eyes wide open
if you're getting sleepy your eyes will
want to close and you're going to force
them open so there's a lot of control
being exerted physically on the body but
no control is being exerted over the
thoughts and what they're doing in the
mind mind so get that distinction very
clear another important clarification is
that you only need to let go of
control of your intention to control
your mind and only if you
can so notice if you're sitting there
and your mind is thinking about stuff
and then you know it's thinking about
doing your emails and you're thinking
about uh the birthday party you got to
go to tomorrow and it's thinking about
the kids and it's thinking about lunch
and it's thinking about sex it's
thinking about all this stuff and then
you realize like oh damn I'm lost in
thoughts you have that
realization and then your mind says
something like okay now I got to
focus so see what you just did there
when you said I got to focus now that's
you you created an intention Now to
control your thought process so that's
the thing you got to recognize like oh
I'm trying to control it let
go now what might happen is that you say
to yourself let
go and you there's nothing to let go you
can't let it go what do you do then well
then you're not really in control of it
so you just watch it it's just another
part of the process you just
watch right those are the clarifications
pretty easy let me give you a couple of
tips about how
to make this work even better for you so
of course meditation habit needs to be
built this is not something you can do
on a whim this is something you have to
do daily every single day so pick a time
either 10 minutes or 20 minutes to start
and do it daily like clockwork all the
time don't miss any days that's very
important for this
habit secondly is remember always that
monkey mind is okay if you sit there for
20 minutes and all you get are 20
minutes of pure monkey mind and no calm
or no relaxation and no what you might
call
meditation that is still all meditation
monkey mind is still all meditation if
you're using this
technique now you might wonder well Leo
how does this differ from not meditating
at all isn't what I'm doing throughout
my day basically do nothing and the
answer is no it's
not if you actually try this technique
what you'll notice is is that you are
doing something in do nothing the only
thing you're doing is that you're
watching for those moments where you're
trying to take control and you're
releasing
control now that might not seem like a
lot and it might seem like that's what
your normal day is like but actually
that's not what your normal day is like
your normal day is all about seizing
control or getting lost in thought
stories and never realizing that hey I'm
trying to control my thoughts and all
this stuff and all these events in my
life and
uh you're never letting that
go in ordinary life so there is
something different that you're actually
doing when you're sitting down here also
just the fact that you keep your body
very straight for 20 minutes um that
will also have some uh meditative like
impact on you over
time as another tip I recommend that you
accept the present moment whenever you
sit down to
meditate always remind yourself like
hey why am I resisting the present
moment why can't I just accept it and
then just accept
it that's really
helpful another tip is to relax your
jaw what you'll notice if you meditate a
lot is that your jaw gets
tense in fact it's mostly always tense
and this creates tension further on in
your body so a good tip when you're
sitting down to meditate is remember to
loosen your jaw a little bit not totally
wide open but just a little bit
loose and keep reminding yourself of
that as you're meditating throughout the
session because if you just start with a
loose
jaw five minutes later you're gonna have
a tight jaw again so just kind of remind
yourself that's not part of this
technique just a little extra tip you
can throw in there to spice up your
meditation and also let your breathing
be deep and natural you don't need to
try to control your breathing just
stop restricting it which is what we do
a lot of times like we try to you know
tighten our muscles tighten our belly
and this produces shallow breathing so
just allow yourself to kind
like you know take in
breath naturally you don't need to
actually control it consci
ly those are my tips I'm going to give
you a couple of last warnings Before I
Let You Go there's one really major
drawback to this technique and that is
that it's really hard to judge your
progress
here and in fact because monkey mind is
so
pervasive when you do
nothing that you're going to doubt
yourself and you're going to think that
you're not progressing and that you're
not meditating
so how do you address this well you need
to have faith that the do nothing
technique is very powerful it's a
classic Timeless technique that they've
been doing for thousands of years in the
East so it works it's extremely powerful
don't judge it until you give it enough
time to actually try it how much time do
you need to give it well I'd say at
least give it a whole month before you
judge it but maybe even longer
especially if you're just starting
meditation right now CU it's going to
feel anxious at first and just because
you have one anxious day of meditation
or maybe you have a whole anxious week
of meditation where you don't get any
calm at all and it's just 100% monkey
mind you're going to want to quit and
you're going to feel like it's not
working so that's when you to remind
yourself that hey it is working this is
meditation and in fact the most powerful
meditation sessions are the ones where
you get all that [ __ ] out of your
mind the way meditation works and this
is what most people do not understand
about meditation is that it's like a
purging it's a purging of your
unconscious and subconscious mind you
have [ __ ] in your mind that's decades
old that your mind is kind of dealing
with and struggling with when you force
your mind to actually sit down and be
still fully in the present moment your
mind can't be still it's moving around
like that so in order to stabilize
itself what it has to do is it has to
purge it has to purge crap that's making
it anxious so when you first Force this
this kind of process you kind of clamp
it down you try to force it what happens
that it it even like it even creates
more resistance and so this creates this
kind of friction in your body and also
in your mind and to reduce this friction
purging has to happen and so that's what
happens if you're doing meditation
effectively is you get these moments of
monkey mind and craziness and
anxiety and then a week later there's
like a release and it's like
ah finally it
purged and then you're calm you reach a
new level of calm and then you keep
practicing and what happens is again
that tension and that friction starts to
build up and then again there has to be
a
release it's almost like think of it
like a tectonic plates in the Earth's
crust which rub against each other and
uh they're kind of like stuck next to
each other and then there's more and
more pressure being put on them and then
finally they release and there's an
earthquake that's what an earthquake
is those earthquakes when they happen in
your mind those are the true signs of
progress on this
journey so don't worry about Too Much
Monkey mind here have faith that it'll
all just automatically work out for
you and the last warning I'll give you
is that I warn you you're going to feel
guilty about sitting down and doing
nothing and in fact maybe this is the
biggest Pitfall that people experience
when they try to meditate but especially
with this technique because do nothing
is so poignant they feel like well Leo
I've got like a full life I've got kids
and I've got a a family and I've Got
Friends and I've got a business and I've
got all this stuff to do and you're
telling me to just waste 20 minutes of
my life every single day doing nothing
that's a waste of my life that makes no
sense I'd rather go invest that time
somewhere else
it's hard to explain to a person like
that you know a person who's in this
kind of mode it's hard to explain to
that kind of person how beautiful and
how
profoundly incredible it is to take your
mind from this to
this it's one of the most powerful
experiences that you'll have in your
entire
life so it's very very worth
it right but it does take some time it's
kind of like going to the gym gym you
don't just go to the gym and expect to
be fit the next day you give it a few
months to start seeing some results and
if you really want to kick ass then you
go for year after year after year very
consistently and then you can have an
amazing looking body and just like that
your mind can be sculpted and this
meditation technique right here is just
like doing bicep curls or just like
bench pressing or doing squats so think
of it that way if you're a gym rat all
right that's the whole technique very
very simple try it today try it for a
Whole 30 days do a 30-day challenge with
this 30 days straight for 20 minutes
don't miss a single day and then I look
forward to hearing what your results are
like perhaps in the comments down below
or on my website all right this is Leo
I'm signing off go ahead please click
the like button for me on this
video share it with a friend post me
your comments down below share your
results with me and lastly come sign up
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eyes.org it's a free newsletter you can
also check out other stuff out
actualized.org there's a lot of
resources there that you can take a look
at a lot of different ways in which you
can improve your process towards
self-actualization that's what I'm
really passionate about I want to keep
you on track with
self-actualization because this is the
most rewarding Journey that you will
undertake in your life the process of
raising your Consciousness the process
of improving and polishing up and
optimizing every aspect of your life so
that you have a great mood and then also
also your uh your finances are doing
better your relationships are doing
better and so forth so sign up stay
tuned and I will see you soon with more
self-actualization
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