Relax Deeply Into Your Inner Stillness | POWERFUL 10 MINUTE MEDITATION | Wu Wei Wisdom

Summary

This 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

00:00

🧘‍♂️ 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.

05:09

🌬️ 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.

10:10

🔄 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.

Keywords

💡Meditation

Meditation is the central practice discussed in the video, described as a way to focus the mind and achieve mental clarity. It’s emphasized as a tool to control one’s thoughts, preventing the mind from being 'pulled around.' The video introduces a short meditation routine that can help during stressful or hectic moments.

💡Breathing

Breathing is presented as one of the easiest and quickest ways to bring oneself into a focused and meditative state. The video highlights how breathing can be done without anyone noticing, and the technique of breathing down a 'center line' is introduced as a way to synchronize mind and body.

💡Center line

The center line refers to an imagined energetic line running from the top of the head (the 'bow who point') through the body to the abdomen. This line helps with posture alignment and is used as a focal point during meditation to maintain bodily awareness and proper breathing technique.

💡Bow who point

The bow who point is the highest point of the head, which is the starting location for the visualization of the center line. It’s a significant point in meditation practices, especially in maintaining posture and focus. The video suggests imagining a golden thread extending from this point downward.

💡Observer

The concept of 'the observer' is mentioned in reference to being aware of oneself and one’s surroundings. It relates to observing how the body feels, how one is seated, and the quality of one’s breath. The idea is rooted in mindfulness and being present in the moment during meditation.

💡Posture

Posture is repeatedly mentioned as essential during meditation. The video suggests using the center line to check whether the head, shoulders, chest, and hips are properly aligned, which allows for deeper breathing and a more relaxed state. Good posture supports the meditative process.

💡Bellows

The bellows metaphor is used to describe a breathing technique where the diaphragm opens like a pair of bellows to draw breath into the abdomen. This visualization helps regulate breath flow and deepen the meditative experience. Practicing slow opening and closing of the bellows is encouraged for better control.

💡Green light feelings

Green light feelings refer to positive emotions like love, joy, happiness, confidence, and self-esteem. The video suggests that, through breathing and meditation, one can cultivate these feelings regardless of external circumstances. This aligns with the idea of controlling one’s internal state.

💡Mindfulness

Mindfulness is the practice of being fully aware of the present moment. In the video, it’s discussed in terms of observing one’s breath, body, and mind. Mindfulness helps the practitioner settle their mind and remain focused during meditation, enhancing the benefits of the exercise.

💡Self-control

Self-control is emphasized as a key outcome of meditation. The video discusses the importance of controlling one’s internal state, such as emotions and thoughts, even when external situations are challenging. Meditation is portrayed as a practice that strengthens this self-control by calming the mind.

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