Relax Deeply Into Your Inner Stillness | POWERFUL 10 MINUTE MEDITATION | Wu Wei Wisdom
Summary
TLDRThis video offers a quick, accessible meditation technique for busy or challenging moments. The speaker emphasizes the importance of focusing and controlling the mind through simple breathing exercises. By visualizing a golden thread running through the body and using breath control, listeners can center themselves, release tension, and find calm. The meditation encourages mindfulness of posture and breathing, helping to create positive emotions like love, joy, and confidence. The session ends with tips on personalizing the practice, making it adaptable for everyday situations like driving or working.
Takeaways
- 😀 Meditation is a tool for focusing and controlling the mind, not letting it wander aimlessly.
- 🧘♀️ Short meditations are useful during hectic times or when dealing with challenging life situations.
- 🌬️ Breathing is an essential tool for meditation, as it’s something you always have with you, and others won’t notice.
- 📍 A simple way to focus is to imagine a golden thread running through your body’s centerline, from your head to your abdomen.
- 👌 Establishing this centerline helps with posture correction, making sure your body is balanced.
- 💨 By imagining bellows in your hips, you can control your breathing, deepening your focus and relaxation.
- 🌊 Your breathing should feel like a wave, bringing in love with the inhale and releasing gratitude with the exhale.
- 🧠 As you focus on your breath, your mind naturally begins to settle, helping you relax and stay in control.
- 🌟 Meditation helps cultivate positive emotions like love, joy, confidence, and self-esteem, regardless of external circumstances.
- 💡 The practice is adaptable—you can use it anywhere, whether in a shop, at the office, or while driving, to center yourself.
Q & A
What is the purpose of this meditation session?
-The purpose of this meditation session is to provide a short and simple method to help people focus and control their mind during hectic times or challenging situations.
Why is breathing emphasized as a key aspect of meditation?
-Breathing is emphasized because it is a simple, always accessible tool that helps bring focus and calmness, and can be done discreetly in any situation.
What is the significance of the 'centerline' in this meditation technique?
-The centerline represents an energetic alignment from the top of the head down through the body, helping with posture and focus. Visualizing this centerline enhances body awareness and balance during meditation.
What mental and physical adjustments are recommended during this meditation?
-The meditator is encouraged to drop their shoulders, relax their muscles, focus on posture, and observe the quality and rhythm of their breath. These adjustments promote relaxation and focus.
What are 'bellows' in the context of this meditation?
-In this meditation, 'bellows' are visualized as a tool deep between the hips that open to create a vacuum, drawing breath into the abdomen, and close to release the breath. It helps control breathing with more intention.
How does the mind benefit from this focused breathing exercise?
-Focused breathing helps calm the mind, reduces distractions, and brings mental clarity, making it easier to maintain a meditative state.
What feelings or emotions does the meditation aim to generate?
-The meditation aims to create positive feelings such as love, joy, happiness, confidence, and self-esteem by focusing inward and controlling the breath.
Can this meditation be practiced in any situation?
-Yes, the meditation can be practiced in various situations such as shopping, working in an office, or driving, as it is designed to be adaptable to everyday life.
What does the speaker mean by 'being the observer'?
-'Being the observer' means becoming aware of yourself, your body, and your thoughts without judgment. It encourages mindfulness and helps calm the mind.
How can the listener personalize this meditation practice?
-The listener is encouraged to practice the technique a few times and then adapt it to their own needs, making it a personal routine that fits into various aspects of their life.
Outlines
🧘♂️ Introduction to Short Meditation
The speaker begins by addressing a common question about whether there is a short, quick meditation for hectic times or challenging life lessons. Meditation is described as a way to focus and control the mind, which requires practice. The speaker emphasizes that a simple way to enter a focused mindset is through breathing. He introduces the foundation of the practice: finding a comfortable place, taking deep breaths, relaxing, and observing oneself.
🌬️ Establishing the Center Line
The speaker instructs listeners to bring their attention to the top of their head and imagine a golden thread running down through the center of their body. This is called the centerline and is important for checking posture and alignment. Through repeated practice, finding the centerline will become easier, helping in posture correction and better breathing. The speaker guides listeners to observe their breath, relax their muscles, and notice how the breath and body cooperate.
🔄 Using Bellows Breathing
In this section, the speaker introduces the technique of 'bellows breathing,' a visualization of a pair of bellows located deep between the hips. By opening the bellows, the breath is drawn into the abdomen, and by closing them, the breath is released. The speaker encourages listeners to practice this, comparing it to a wave on a tropical beach, and emphasizes the connection between breath control, relaxation, and positive emotions like love, joy, and confidence.
🕊️ Creating Positive Mind States
The speaker highlights the ability to create 'green light' feelings—positive emotions—through this meditative breathing technique. Regardless of external circumstances, individuals can control what happens inside them. The practice is framed as a way to cultivate relaxation, joy, self-esteem, and happiness. The speaker encourages listeners to make this technique their own and integrate it into daily life, even in everyday situations like shopping or working.
✨ Concluding the Meditation
The speaker brings the short meditation to a close by counting to seven, allowing listeners to slowly end their session. He suggests shaking out any tension and thanks the audience for participating. Listeners are encouraged to repeat the practice and customize it for their own use. The speaker reinforces that this meditation can be done anywhere to focus the mind, making it a useful tool for everyday life.
Mindmap
Keywords
💡Meditation
💡Breathing
💡Center line
💡Bow who point
💡Observer
💡Posture
💡Bellows
💡Green light feelings
💡Mindfulness
💡Self-control
Highlights
Introduction to a short meditation for focus and mental control.
Meditation is about focusing and controlling your mind, not letting it control you.
Breathing is one of the quickest and easiest ways to enter a meditative state.
The Chinese concept of 'being the observer' is introduced—observing yourself and your posture.
Centerline technique: Imagine an energetic golden thread running down your body for posture alignment.
The centerline technique helps to establish posture awareness and can be used to correct alignment.
Breathing down through the centerline to focus attention on breath quality.
The bellows technique: visualizing a pair of bellows between your hips to control deep breathing.
Opening the bellows creates a vacuum to draw breath into the abdomen; closing them releases it.
Relax your hips and body as you practice the bellows technique.
Breathing with love and gratitude helps to settle the mind.
Each breath allows for deeper relaxation of muscles and promotes control.
You can generate positive feelings like love, joy, happiness, and confidence during meditation.
The technique can be practiced in everyday situations to control internal emotions regardless of external chaos.
Encouragement to adapt and personalize the technique for everyday use in various settings like driving or at work.
Transcripts
hello and welcome to this short
meditation and you know that's the most
regular question I get asked David is
there a short meditation a quick
meditation I can do you know for those
times when things are hectic and there's
a lot on all those times you're going
through challenging life lessons and you
need to be focused because remember
that's what I believe meditations are
it's about focusing and controlling your
mind not letting your mind pull you
around and it takes practice
and so I think with a short meditation
just a few minutes if I give you the
general picture you know the foundation
and then you can adapt it to how you
want to use it on one of the easiest and
quickest ways to bring yourself into a
focused mindset and a meditative state
is your breathing something you have
with you all of your time something you
can use and no one else around you would
know that you're doing it so if you're
ready let's get into it so if you're
learning the basics just find a
comfortable place take a nice big deep
breath and drop your shoulders and shake
out any tension that you've got so you
can focus on the work that we're going
to do now the Chinese call this being
the observer so give yourself a moment
to observe yourself how you're sitting
give yourself a moment to quieten your
mind
it's good
well done
and slowly and carefully bring your
attention right to the highest point of
your head the bow who point and with
your eyes open or closed
just imagine dropping a center core like
a core of an apple and energetic golden
thread that goes down from the bow who
point could you imagine that
going behind your eyes nose between your
ears behind your mouth through the
center of your throat between your
shoulders right down through the center
of your chest your torso take it down
between your ribcage between your hips
and deed into the abdomen and take a
moment so you can get used to that
center line because when you have it
established first of all you can use it
to check your posture just to bring your
head floating on your shoulders now not
too far forward or back neither left nor
right
same with your shoulders
chest ribs and hips and would you
practice this a few times this
centerline will become very easy for you
to find then you can check your posture
and now now you can think about your
breathing
could you imagine breathing down through
that center line and just for a few
moments
observe the quality of your breath good
notice how the breath and the body work
together cooperate could you drop your
shoulders more cuz you relax your biceps
can you make those little fine
adjustments as you watch your breathing
[Music]
you're watching the rhythm and the depth
and then here is a little trick
imagine a pair of bellows deep between
your hips
[Music]
you
[Music]
and then you can use those bellows as
you open the bellows you create a vacuum
and that draws the breath deep into your
abdomen and as you close the bellows you
release the breath so let's practice
that together now imagine those bellows
deep between your hips and slowly and
carefully open the bellows I mean
equally with care and love close the
balance
[Music]
now just for a few moments for yourself
just close your eyes and picture
visualize those bellows opening and
closing so you're relaxing your hips
relaxing the cheeks of your bottom and
it's just like a wave a wave coming up
on a tropical beach
you're breathing in with love
[Music]
you're breathing out with gratitude
and now as you watch your breath be
mindful of how the mind settles very
good
and notice now how you can relax all of
the muscles in your body with each
quality breath
[Music]
you're in control
[Music]
and just notice in any situation now you
can start to create green light feelings
positive feelings feelings of love
joy
happiness
confidence
self-esteem
[Music]
you see doesn't matter what's going on
around you
it's controlling what's going on inside
of you
so the technique is as simple as that
[Music]
try and make it your own practice it
[Music]
how slow can you open the bellows and
how slow can you close them you can't
control that
[Music]
and then slowly to bring you to the end
of this short meditation I'll count to
seven take your time you're in control
now
one two three
four five six and seven and you can open
your eyes and give yourself a good
shakedown so thank you for joining me
for this short meditation and what I've
tried to do is give you the framework
now try it a couple of times and then
bespoke it make it yours make it so you
can do this anytime when you round the
shops when you're in the office when
you're driving your car you can just
send yourself down and focus your mind
and I think you'll find this a great
benefit for you and thank you for
sharing these few moments with me and
take care of yourself
IDO cheedo
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Do you recommand any specific sequence for the breath work exercises?
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