Release Meditation Technique - Instruction by Founder Brendon Burchard

Summary

The speaker introduces a simple, mantra-based meditation technique called the Release Technique which he created and has practiced daily for over a decade. He explains how meditation provides scientifically-proven benefits but is often taught in complex or inaccessible ways. The Release Technique involves silently repeating the word 'release' with eyes closed for 20 minutes, using one's own rhythm. When thoughts inevitably arise, the goal is not to follow them but return focus to the mantra. The speaker guides the listener through an example meditation session and explains how the practice can make one feel refreshed while reducing stress and anxiety.

Takeaways

• 😌 Meditation has numerous proven benefits like reducing stress, increasing focus, and boosting happiness.
• 🧘‍♂️ The main frustration with meditation is often how complicated it seems.
• 😇 The 'Release Meditation Technique' introduced is very simple and easy to learn.
• 🎵 It involves silently repeating the word 'release' as a mantra at a steady rhythm.
• ⛅ When thoughts arise during meditation, notice them but don't engage, and return focus to the mantra.
• ⏱️ Aim to meditate for 20 minutes at a time, ideally twice per day such as morning and evening.
• 🎧 Listening to suitable background audio can help focus during meditation.
• 🤝 Meditation gets easier with practice over days and weeks as thoughts diminish.
• 🌄 Meditation leaves you feeling refreshed, like waking from a good nap.
• 🙏 Share meditation with others to spread the benefits.

Q & A

What are some of the benefits of meditation that studies have shown?

Studies have shown many benefits of meditation including lowering people's stress and anxiety, helping them have more attention and focus, helping them do better on tests and activities at work, and increasing their reported happiness.

What is one of the main frustrations people have when learning to meditate?

One frustration is that many books talk about the benefits of meditation but don't actually teach you how to meditate or make it too complicated.

What is the mantra used in the Release Meditation Technique?

The mantra used in the Release Meditation Technique is simply the word "release" repeated over and over.

How long does Brendon recommend meditating for?

Brendon recommends meditating for 20 minutes at a time, ideally twice per day or at shifts in activities.

What do you do when thoughts come up during meditation?

When thoughts come up during meditation, notice them but don't follow or obsess over them. Gently return your focus to the mantra.

Why was the word "release" chosen as the mantra?

"Release" was chosen because it reminds us to let go of thoughts and release tension in the body.

What rhythm does Brendon suggest for the mantra?

Brendon suggests a casual, relaxed rhythm for the mantra that you can find your own ideal pace for.

What can you listen to during meditation?

You can listen to relaxing or mantra-based music during meditation if it helps you focus. Brendon provides a 20-minute track to accompany the technique.

What if you can't meditate for 20 minutes?

If you can't yet meditate for 20 minutes, start with whatever amount of time you can and aim to increase it gradually towards 20 minutes.

How did Brendon first learn about the music he listens to during meditation?

Brendon credits Wayne Dyer for originally introducing him to the relaxing music he listens to during meditation.

Outlines

00:00

😊 Introducing the Release Meditation Technique

The paragraph introduces the release meditation technique created by the author. It talks about how books on meditation discuss the benefits but not how to actually meditate. The technique involves repeating a simple word or mantra with eyes closed to enter a blissful, stress-reducing state.

05:00

👌🏻 Instructions for the Release Meditation Technique

The paragraph provides detailed instructions on how to do the release meditation technique. It involves repeating the word "release" out loud then silently, keeping a steady rhythm. When thoughts arise, release them and return focus to the mantra.

10:01

🕰️ Recommended 20 Minutes for the Technique

The author recommends doing the release meditation technique for 20 minutes twice daily for best results based on scientific research. He acknowledges starting with less time is okay, but 20 minutes unlocks additional psychological benefits.

15:10

😌 Guided Exercise on Trying the Technique

The paragraph contains a script for guiding listeners to close their eyes and repeat the "release" mantra out loud then silently to experience the technique under the author's direction.

20:12

😌 Continuing the Guided Meditation Exercise

More guiding instructions are provided for directing listeners to continue silently repeating the "release" mantra during the meditation exercise.

25:15

😌 Wrapping up the Guided Meditation

Final guiding words are shared to complete the meditation exercise focused on the "release" mantra that was led for listeners.

30:15

✨ Encouraging Continued Practice

The author encourages continued daily practice of the release meditation technique and 20-minute duration for experiencing ongoing benefits.

Keywords

💡meditation

Meditation refers to a set of techniques that aim to train attention and awareness in order to bring mental and emotional balance. The video emphasizes the benefits of meditation, such as lowering stress, increasing focus and happiness. It provides a simple, mantra-based meditation technique called the 'release meditation technique' to make meditation more accessible.

💡mantra

A mantra is a word or phrase that is repeated over and over during meditation. Mantras help focus the mind and prevent it from wandering. The video introduces 'release' as the mantra for its meditation technique. Using 'release' helps let go of distracting thoughts and relax the body.

💡release

'Release' is the one-word mantra used in the video's meditation technique. Repeating this word helps the meditator let go of thoughts, relax, and return to a calm, focused state. It also reminds them to release physical tension in the body.

💡thoughts

Thoughts refer to the ideas, memories, worries etc. that automatically arise in the untrained mind during meditation. The video says noticing but not engaging with these thoughts is important to remain focused on the mantra.

💡rhythm

Rhythm refers to the speed and pattern of repeating the mantra. Finding one's ideal meditation rhythm takes practice but helps sustain focus. The video provides a sample rhythm for repeating 'release'.

💡tension

Tension means tight or contracted muscles indicating mental/physical stress. Coming back to 'release' reminds meditators to consciously relax any tension and stress.

💡relaxation

Relaxation refers to loosening up and letting go of tension in body and mind. It facilitates stress relief and is an aim of techniques like meditation.

💡refresh

To refresh means to revive, rejuvenate and energize. Meditation can induce a refreshed state of mind that is calm but also mentally sharp.

💡focus

Focus means directing attention exclusively on one thing. Meditation enhances focus by training the mind's ability to stay with a single object like the breath/mantra.

💡presence

Presence signifies being fully conscious, attentive and immersed in the current moment. Regular meditation cultivates this quality of presence.

Highlights

Meditation has incredible benefits including lowering stress, increasing focus, and boosting happiness.

Many books talk about the benefits of meditation but don't actually teach you how to do it.

The release meditation technique is a simple, mantra-based method anyone can follow.

Focus on the mantra word "release" repeatedly with a soft, casual rhythm.

When thoughts inevitably arise, don't engage, let them go, and return focus to the mantra.

It may take a few sessions before you experience the blissful, renewed state meditation can provide.

Try meditating for 20 minutes twice daily, such as before shifting tasks or interacting with someone.

Releasing thoughts and physical tension is key; saying "release" reminds you to let these go.

Verbalizing the mantra initially helps focus the mind before transitioning to silent repetition.

It's normal for meditation to feel awkward at first, but keep practicing and it gets easier.

Optional: Listen to provided 20-minute audio track to assist with maintaining mantra focus.

Start by verbally repeating "release" out loud, then transition to silent repetition in your mind.

Aim to meditate for 20 minutes daily, but do what you can and build up over time.

There's extensive research proving 20+ minutes provides optimal psychological benefits.

Share meditation with others to spread the benefits across relationships and society.

Transcripts

people ask me all the time Brendon do

you meditate and the answer is yes I've

been meditating for over a decade of my

life but I want to share with you kind

of how one of my biggest frustrations

when I started learning and meditate was

how complicated was because honestly I

would read entire books on how to

meditate and they never teach you they

just talk about how meditation is great

and the evidence is conclusive I mean

every scientific study ever done from

neuroscientist studies to psychological

studies to self-report studies have

found over and over and over again the

incredible benefits of meditation from

lowering people's stress and anxiety to

helping them have more attention and

focus to literally helping them do

better on tests on activities at work

and literally allowing them to increase

their reported happiness I mean it is

the magic method for improving people's

lives mentally and psychologically and

many people would argue spiritually as

well the challenge is you got all these

books that talk about the benefits but

never teach you how or they really make

it so complicated or not fun that you

kind like would what what is this or

maybe their religion based and people

don't really you know just vibe with

that particular religion or spiritual

style so I'm going to teach you a very

basic tool and strategy for meditation

that created four or five years ago

that's really caught on and I'm really

honored about it's called the release

meditation technique it's so

straightforward and so easy that anybody

can do it it's mantra based like most of

the great meditation of meditational

techniques that they've been able to

prove by science to give an actual

psychological effect over a period of

time which means basically I'm going to

give you a word and you're going to

focus on that word with your eyes closed

and your whole focus is just simple to

have that word repeating in your mind

over and over and over again very soft

I'll give you the rhythm that has been

proven to work really well and you'll

repeat with that rhythm over and over

and over again when thoughts come up

which they inevitably do when you're

meditating right lots of stuff like many

of you'll say I can't meditate my brains

too active it's by meditating that you

learn to slow down control and master

your brain so often when you close your

eyes your brain is like a big stir and

lots of things are going to come up

that's okay that's going to happen in

your first couple sessions and maybe in

your first couple of weeks of meditation

but at some point less and less thoughts

come up and now you return to the mantra

and you find yourself in this bliss

state where they've been able to show

you your brain waves get in a better

position to literally allow you to feel

better afterwards sometimes your first

couple meditations you might not feel

anything it's just nice it's a nice

quiet it's a nice break from the day

other times you will find that you just

feel incredibly refreshed and renewed my

technique what I do personally my

practice the meditation is I do 20

minutes of this mantra based technique

again the release meditation technique

and I like to do the 20 minutes twice a

day or what I like to do is just make

sure I always do it before a shift in

deer's meaning if I've been doing email

all day and now I'm going to write my

books before I just turn off the email I

sit down I sit in a dignified relaxed

position

I go internal within I repeat this

mantra and I do it for 20 minutes I've

set the alarm on my phone for 20 minutes

I just closed my eyes and I do the

release meditation technique in 20

minutes I'm fresh I feel like I just

woke up in the morning like I had a

great nap and bam now I can write

creatively unattached all the previous

activities same thing if I come home and

my spouse isn't home yet I'll sit down

and I'll try and before she goes home

I'll try and meditate for 20 minutes so

when I meet her I'm fresh I'm mentally

clean and open to the moment to be

present so I really encourage you to do

it as maybe a practice you could do it

twice a day give it you maybe do it in

the morning and you do it at lunch or

maybe you do it at lunch and when you

get home from work so you're just

finding those spots to do it you don't

have to do it twice a day just begin

just start try and do it daily just to

begin to give yourself a 10 day

meditation challenge

next ten days you're going to meditate

at least once for 20 minutes following

the release meditation technique you

will find your psychological help you

feel it it's a sensation it's a it's a

presence it's an aliveness it's a

freshness that most people have never

experienced in their lifetimes when you

do that technique you you may fall

asleep you might nap if you're really

tired your body needs it that's okay let

it happen okay whatever you're going to

do that's cool

our goal is though just to keep focused

on this mantra the mantra itself is the

word release that's why I've called it

the release meditation technique a lot

of other mantras that I found in and I'm

sure you have found - in meditation

study they're they're longer phrases

sometimes they're sounds that may or may

not you know you may not relate with

they sometimes are literally full

prayers that are hard to remember or

something for me it's just the word

release I just closed my eyes and I

repeat this word release over and over

and when a thought comes up I feel that

thought comes up I sense that thought

coming up and your goal is just don't

follow the thought don't obsess about

the thought don't they say oh look a

thought and come right back to the word

release so if I'm sitting there and my

rhythm sounds like this release release

release

release release just like that

so as I'm saying release to myself in my

own head I'm not usually verbalizing it

for me often I start the meditation

verbalizing just to pick up my rhythm

and get it in my head and so I can focus

on it when you use your voice your mind

sort of commands its focus to that

verbal aspect of communicating so it

really can help you focus and rid

yourself of thoughts so you might start

with your eyes closed and you start with

that rhythm release or at least release

release just a casual when you first

start meditating you like release

release release for this because you

want to release i've used the word

release because it reminds me

particularly it has meaning at least in

the english language to let go of and

for me letting go of release it helps me

to think of two things

release releasing my thoughts so when a

thought comes up i see it i just release

it and i come back to the mantra of

release and it also reminds me to

release tension in my body to find that

looseness that relaxation in my muscles

and i can sense and feel the tension

around my body and by coming to the word

release it reminds me to release that

part that's holding tension and so you

can have lots that you can use your own

rhythm at that own you can use your own

word at that rhythm i like the sound of

release because the r has a rhythm a

sound to it and it has a syllable

release that that second syllable helps

keep it mantra based for me so maybe you

resonate it maybe you don't but let's

try it would you all i'm going to do is

i'm going to have you close your eyes

here in a moment when you close your

eyes i just want you to say that words

out loud with me at the rhythm and then

i'll get quieter and quieter and you can

just now repeat the word release in your

mind over and over and again just relax

at a casual pace and rhythm for yourself

you'll find your own ideal rhythm and

then what will happen is inevitably

thoughts will come up when they come up

see them sense them feel them

but don't follow the path of them let

them go and come right back that mantra

it'll feel clunky the first time you're

doing this certainly over the first day

or two is you're learning to do it but

by the third fourth fifth sixth day

you're going to go into such an

unbelievable state of mind and you will

start feeling a lot more energized

throughout the day much more present way

less stress and more importantly you'll

feel refreshed throughout the day which

is important you don't need to hit the

Starbucks you need to close your eyes

and go within and allow your body

rejuvenate in mind and spirit and when

you do that over and over and again it

becomes powerful now one more thing a

lot of people say well Brendon do you

listen to music do you listen to

anything most the time when I do this

personally I do it with no sound I try

to find a quiet place and I just there's

no there's no music or anything but I

just do that now that's easier for me

now when I began I had to have something

playing or something but often I do this

on planes and you know out of a plane

can be when I sit down and playing the

first thing I do is I put on my you know

noise-cancelling headphones and I plug

it into my phone I listen to the sound

I'll play the track for you and you can

download it down below for free the

artist was incredible to give me the

ability to share this with you and so

you can download it you can listen to it

I think you'll really enjoy it I think

you have to maybe enter your name and

email to get the free download but I

really encourage you to do it just a

sound is it's a great mantra based it's

beautiful actually

and I thank Wayne Dyer for introducing

me to the sound to the music of that I

listen to so what we'll do is I'll start

you and then you'll do the rhythm with

me out loud and then I'll stop and you

stop using your voice as well and just

go inside and we'll play this song the

song is about 20 minutes and what I'll

do is I'll just come in every few

minutes to recheck you right back into

the mantra because maybe you might find

yourself going off in some direction so

this would be something you can listen

to over and over and over again I hope

you will enjoy I hope you will help

share the message of meditation to your

friends your family as you experience it

more you're welcome to just teach people

the Release meditation technique it's

very simple again there

Stickley closing their eyes repeating

the mantra of release over and over and

over again for a 20-minute span of time

to really open their mind now the

question is what if I can't do 20

minutes that's okay to get in as much as

you can each day and you know if you can

do it twice stay great but 20 minutes

has been proven over and over and over

again to open a whole different level of

psychological experience and effect so

try it that amount of time there's a ton

of science to it you can look it up all

over online to see all the different

powerful methods and results you get

from meditation this is just mine the

release meditation technique so let's do

it

okay go ahead and close your eyes and

just sit up nice and casual confident

but in a dignified way

close your eyes out and I'll start you

and again I'll chime in later to keep

you back on the mantra but let's begin

release release release release

release release

release

release

release

release

really

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release release release

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release release release

release release release release

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release release release

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please release

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