How to start meditating
Summary
TLDRThe video emphasizes the importance of consistent meditation for self-improvement, contrasting two characters: Jeffrey, who avoids meditating due to confusion, and Adonis, who perseveres despite initial challenges. It likens meditation to a workout, explaining that each realization of unmindfulness is like a 'rep' for the brain. The speaker encourages viewers to meditate daily, treating it as a lifelong habit, much like eating or sleeping, and reminds them that persistence is key to gaining mindfulness benefits over time. The video ends with a call to action for viewers to commit to meditation and self-improvement.
Takeaways
- 🧘♂️ Meditation is essential for self-improvement, but many struggle to understand or practice it consistently.
- 🤔 Beginners often feel confused and frustrated when starting meditation, which is a normal part of the process.
- 💪 Consistent practice is crucial; showing up every day, even if it feels ineffective, is better than not practicing at all.
- 🏀 Meditation is like practicing a sport; even if you don't fully understand it, just practicing will lead to improvement over time.
- 📱 Using a meditation app like Medito can help guide daily practice, making it easier to stay consistent.
- 🦎 Meditation helps reduce the influence of the 'lizard brain,' the part of us that makes impulsive and unproductive decisions.
- 🏋️♀️ Each time you refocus during meditation, it's like doing a 'rep' for the brain, strengthening your mindfulness.
- 💡 Recognizing moments of unmindfulness and gently refocusing without judgment is the key to effective meditation practice.
- 🔄 The goal is to make meditation a lifelong habit, just like eating and sleeping, even if there are challenging days.
- 👴 Imagine meditating every day for the rest of your life; consistency is what will bring long-term benefits and mindfulness.
Q & A
What is Jeffrey's main issue with meditation?
-Jeffrey doesn't fully understand how to meditate and feels frustrated because it doesn't seem to work for him, so he avoids it.
How did Adonis initially feel about meditation, and what helped him continue?
-Adonis was confused when he first started meditating but accepted that he wouldn't understand everything right away. He kept practicing, and meditation eventually changed his life.
What is the analogy used to explain the importance of showing up for meditation practice?
-The analogy compares a basketball player who shows up to practice, even if they don't fully understand the plays, with a player who avoids practice because they don't know what to do. The player who shows up consistently will improve more.
What is the suggested mindset for approaching meditation?
-The mindset is to keep showing up to practice even if you don't know exactly what to do, as progress comes from consistent practice.
What app does the speaker recommend for meditation practice?
-The speaker recommends using the Medito app for guided meditation practice.
How does meditation affect the 'lizard brain,' and why is it important for self-improvement?
-Meditation reduces the power of the 'lizard brain,' which is responsible for impulsive behaviors like eating junk food or procrastinating. By meditating, you strengthen your ability to control these impulses, aiding self-improvement.
What is the purpose of the mindfulness framework described in the script?
-The mindfulness framework is a simple four-step process to help people practice meditation. It focuses on realizing when you're unmindful and bringing your attention back to the present moment as a form of mental exercise.
How does the 'plus one rep' concept work in meditation, and what does it represent?
-Each time you realize you're distracted and bring your attention back to the present moment, it's considered 'one rep,' similar to a bicep curl for the brain. This process strengthens mindfulness over time.
What is the long-term goal of meditation, according to the script?
-The long-term goal is to meditate every day for the rest of your life, making meditation as normal and consistent as eating and sleeping.
What visualization exercise does the speaker recommend, and why?
-The speaker recommends visualizing yourself meditating every day for the rest of your life, even in old age. This helps solidify meditation as a lifelong habit, reinforcing its importance.
Outlines
😕 Struggling with Meditation vs. Consistent Practice
The paragraph contrasts Jeffrey, who is frustrated by his inability to understand meditation and therefore avoids it, with Adonis, who continues meditating despite initial confusion. Over time, Adonis finds that regular practice transforms his life. The key message is that persistence, even without full understanding, leads to success in meditation.
🏀 Showing Up Matters More Than Perfection
Using a basketball analogy, the narrator emphasizes the importance of consistently showing up to meditate, even if one is uncertain about the correct techniques. Improvement happens through practice, just like a player who may not fully understand the game still benefits from attending practice. The key takeaway is that perseverance, not perfection, drives growth.
🧠 Meditation: Reps for the Mind
Meditation is compared to performing mental exercises, similar to doing bicep curls for the brain. Each time someone realizes they are distracted and brings their focus back to the present moment, it’s akin to completing one mental 'rep.' The process is about training the mind to remain mindful and present, with distractions being opportunities to practice refocusing.
🚶♂️ Building a Habit of Mindfulness
The more you meditate, the quicker you become aware of unmindfulness, making it almost second nature to refocus on the present. The narrator encourages adopting meditation as a lifelong habit, much like eating or sleeping, emphasizing the importance of persistence even during difficult times. Consistency over time is key to gaining lasting benefits from meditation.
🔄 Meditation as a Lifelong Commitment
The paragraph invites the reader to visualize their life with daily meditation, even as years and decades pass. The goal is to normalize meditation as a consistent habit, like eating or sleeping. Despite occasional difficulties, meditation should be seen as an unbreakable routine that brings lifelong benefits.
📢 Final Call to Action and Coaching Services
In the final paragraph, the narrator encourages viewers to subscribe to the channel and highlights free and paid self-improvement coaching services. A motivational message concludes the section, urging viewers to persist with hard work, especially when it's difficult.
Mindmap
Keywords
💡Meditation
💡Mindfulness
💡Unmindfulness
💡Lizard brain
💡Self-improvement
💡Practice
💡Realizations of unmindfulness
💡Focus
💡Habit
💡Visualization
Highlights
Jeffrey doesn’t meditate because he doesn’t fully understand how, despite hearing how important it is.
Adonis meditates every day, acknowledging initial confusion but persisting through practice.
The basketball analogy explains that showing up to practice, even without full understanding, leads to improvement.
Meditation reduces the power of the 'lizard brain', which is responsible for habits like junk food and procrastination.
Meditation is compared to a gym workout, with mindfulness as the resulting gains.
Mindfulness framework includes the concept of 'realizations of unmindfulness,' where one notices they’ve lost focus.
Each time you bring your focus back to the present, it counts as one 'rep' or exercise for the brain.
Use senses like breath, sounds, or touch to anchor yourself in the present moment during meditation.
With practice, realizations of unmindfulness occur more frequently, helping to improve focus and presence.
Visualization exercise: Imagine yourself meditating consistently throughout your life, making it a lifelong habit.
Meditation should become as normal as eating or sleeping, even though those too can sometimes be difficult.
You need to have the mindset that meditation is a habit for life, not something to quit during tough times.
Even when meditation feels difficult, the key is to keep showing up to practice.
The YouTuber offers self-improvement coaching and emphasizes doing the hard work, especially when it's challenging.
Meditation practice is described as a lifelong commitment, essential for achieving mindfulness gains over time.
Transcripts
jeffrey doesn't fully understand how to
meditate
and so he just doesn't meditate he hears
how important meditation is all the time
and he gets annoyed that it just doesn't
seem to work for him
adonis adonis meditates every single day
when he first started meditation he was
confused
but it made sense to him that he
wouldn't completely understand when he
first started
so he just kept showing up to practice
and soon enough
meditation changed his life
[Music]
[Applause]
oh
[Music]
oh
[Music]
yep
[Music]
oh don't die
oh my god oh gosh should we pause it
three three
two one go oh
god oh my god
to start meditating just show up to
practice
imagine this analogy the basketball
player
who shows up to practice and is kind of
bad
he doesn't really understand the plays
he he's not being coached properly
he is still doing infinitely better than
the other basketball player who refused
to show up to practice because this this
other player
didn't know the 100 of what to do
which one is going to improve more
that's the very important mindset with
meditation
you will not know exactly what to do but
you've got to keep showing up to
practice
just download one of the meditation apps
i recommend medito maybe i'll have it
linked in the description
and just open it up every single day
just follow one of the meditations as
best as you can in your
self-improvements
you know what to do but you just don't
do it
the reason why you don't work out the
reason why you eat the junk food or you
spend too long watching youtube
is because of your lizard brain
meditation reduces the power of the
lizard brain
it's truly truly remarkable meditation
is the best
most important most effective habit for
your self-improvements
i want you now to think of meditation as
the workout the gym workout
and mindfulness as the gains we meditate
to increase our levels of mindfulness
and so
here is what i call the mindfulness
framework it's a simple four-step
process of meditation
now on the screen look at the bottom
right section
realizations of unmindfulness this is
where you will begin
in the framework either if you're in a
meditation session or you're going about
your normal day you'll start in the
bottom right with a realization
of unmindfulness that literally means
that you'll get the thought
that you were daydreaming that you
weren't mindful that is the realization
all you have to do after that point is
to be non-judgmental to that don't get
annoyed and say oh
oh i was i was deep in thought again
simply just reconcentrate
back onto the present moment and this is
the yellow part of the framework
plus one rep means one repetition every
time that you divert your focus back
onto the present moment after you've
just had a realization of unmindfulness
is like one rep one bicep curl for the
brain and that's all we're doing that's
exactly how meditation works it's like
doing bicep
curls for the brain and this is the one
rep of the process
so you'll bring the focus back onto the
present moments using the five senses
and the most common one is just the
feelings of our breath you can do it to
sounds you can do it to
the clothes on your skin anything that's
happening right now in real life in the
present moment
you bring your focus onto that and
before you know it you've lost your
focus now when your mind wanders into
thought
at first you aren't really aware of it
because you're fully just into the
thought
and eventually you'll get the
realization of unmindfulness again and
that's literally just your message to
say oh
let me focus back onto the present
moment and feel something
the more you meditate the more
realizations of
unmindfulness you will get and
eventually you'll get them so quickly
that it doesn't exactly feel like a
whole thing it's almost just normal
to constantly remind yourself to come
into the present moment and to feel
something and to hear something
i invite you now to do a visualization
with me a very important visualization
so close your eyes
you want the benefits of meditation
forever and so you need to meditate
forever so imagine yourself going
through your life right now your
day-to-day life
the months go by the years go by and
every single day you're meditating years
are going by decades are going by you
are old now
and you're still meditating and everyone
around you finds it quite strange maybe
a little bit funny that you're the guy
who meditates
if you want the benefits for life you
have to meditate
for life we want the behavior of
meditation to feel so consistent
and so normal as eating and sleeping
does and sometimes
eating and sleeping is difficult
sometimes we do get eating and sleeping
problems
but we always have that safe knowledge
that eventually we will begin to eat
and sleep again that's what you need to
have with meditation sometimes
meditation is profoundly difficult but
you must have the knowledge that this is
a habit that you will never quit you
will try to meditate
every single day for the rest of your
life just keep showing up to practice
if you want to see more videos from an
unconventional small youtuber i suggest
you scroll down and click on the
subscription and the
post notification buttons right now i do
self-improvement coaching i help people
for free and i also do like
a paid version of that if you want my
one-to-one help scroll down to the
coaching link
and just click on that and you can have
a look do the hard work especially when
you don't feel like it
Browse More Related Video
5.0 / 5 (0 votes)