Meditation Techniques: Do Nothing - The Simplest Meditation Possible

Summary

In 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

00:00

🧘 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.

05:00

🌟 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.

10:03

🚀 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.

15:03

🐒 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.

20:05

📅 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.

25:07

⏳ 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.

Keywords

💡Meditation

Meditation is a practice of focusing the mind and achieving a mentally clear and emotionally calm state. In the video, meditation is the central theme, with the 'do nothing' technique being introduced as a powerful method to enhance meditation practice. The script discusses the benefits of meditation, such as increased gains in personal development and the ability to handle the monkey mind.

💡Do Nothing Technique

The 'do nothing' technique, as described by Leo, involves letting go of control over one's mind processes and accepting whatever arises in the sensory field without resistance. It is presented as an easy, effective, and enjoyable method suitable for both beginners and advanced meditators, aiming to achieve a state of complete acceptance of the present moment.

💡Monkey Mind

The term 'monkey mind' refers to the restless, constantly thinking state of the mind that jumps from one thought to another. In the context of the video, it symbolizes the chaotic and uncontrolled thinking that occurs during meditation. Leo explains that it's essential to accept this state as part of the meditation process rather than resisting it.

💡Acceptance

Acceptance in the video is the act of embracing all experiences, thoughts, and feelings as they arise without judgment or resistance. It is a key component of the 'do nothing' technique, where one accepts the monkey mind, calmness, and everything in between as part of the meditation experience.

💡Control

Control, in the script, is related to the natural human tendency to want to manage or direct one's thoughts and experiences. Leo emphasizes the importance of letting go of control over the mind during meditation, which is contrary to the ego's desire to control everything, allowing for a more profound meditation experience.

💡Ego

The ego, as mentioned in the video, is the part of the psyche that is driven by desires and the need for control. It is portrayed as an obstacle in meditation because it resists the idea of relinquishing control over thoughts and experiences, which is necessary for the 'do nothing' technique to be effective.

💡Presence

Presence, or being in the present moment, is the state of being fully aware and engaged with what is happening right now. The video encourages the viewer to practice presence by focusing on the breath and becoming aware of thoughts without getting lost in their content, which is crucial for the 'do nothing' technique.

💡Habit

Habit, in the context of the video, refers to the regular practice of meditation to build consistency and discipline. Leo stresses the importance of daily meditation practice, likening it to going to the gym, where consistency over time leads to significant benefits.

💡Purging

Purging, as used in the script, is a metaphor for the process of releasing deep-seated thoughts and emotions during meditation. It is likened to an earthquake, where tension builds and is eventually released, signifying progress in meditation and leading to a calmer state of mind.

💡Self-Actualization

Self-actualization is the process of realizing one's full potential and achieving personal growth. The video connects the practice of meditation, specifically the 'do nothing' technique, to the journey of self-actualization, suggesting that meditation can optimize various aspects of life, including mood, finances, and relationships.

💡Stillness

Stillness in the video refers to a state of mental and emotional calmness that can be achieved through meditation. It is contrasted with the restless activity of the monkey mind and is presented as a desirable outcome of practicing the 'do nothing' technique, where the mind becomes quiet and focused.

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

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