Hey there, and welcome back to day two. So, I hope you had a wonderful day yesterday and starting to feel any benefits of your practice. Maybe you’ve tried squeezing in another session after our session. Maybe you were just done with our session. Whatever your felt. Thank you for tuning in today to where we will learn how to bring the benefits of meditation into your daily life. So here are the three things we will learn today. So we’ll learn that meditation doesn’t end when you’re opening your eyes. This is a key thing to learn as well. Kind of return from your leg, you can apply it anywhere. We will see also three ways to use mindfulness as a tool to live a happier and more fulfilled life. And then today, we’ll learn a simple meditation technique that can bring its benefits into your daily life that builds up on the technique we did yesterday. It’s called mantra meditation. So first of all, let’s really dive in into why I believe meditation can transform your life. So having more mindfulness is all about bringing more awareness into your actions and be fully present with them while observing what your thoughts and feelings are doing without engaging with them. So this is really a mindset. And it’s also a wonderful tool to use in your daily life to manage any kind of situations better. The thing is, well, meditating is easy. You just need to do it. It’s five minutes to set a timer, you can do it. But you have to remember to bring actually bring mindfulness into your daily life. It’s easy when you’re sitting in meditation, but will you remember that next time something pisses you off? Once a cure is to choose a physical sensation is linked to your emotional states so and use it as a cue to trigger your mindfulness habit. For example, you can observe where you’re feeling a sensation next time you don’t feel your best. For example, she feel exciting. Maybe you can feel pressure in your chest, maybe you can shell your heart’s racing and that will be your cue. When you feel your cue, you need to, you know, you need to take a step back and really be in the present moment. Instead of like, getting in your thoughts and imagining everything that will go wrong, for example, you can also do that with positive sensations. It’s not only a negative sensation thing, and this will help you enjoy more of your life. For example, you can notice this sun and fresh air on your skin while you’re doing a hike. And this will be a cue to make a point Being aware of the present. Another thing that’s quite interesting with cues and triggers, there’s actually a lot of work done around that. And I particularly like the work of James clear on that he speaks a lot about habit cues and triggers in his book, atomic habits. And a few other triggers for your mindfulness practice called relocation, for example, you practice it in your car every day, an activity when you’re doing the dishes or showering, I’ll go more into that in the next slide. Or at the time of the day, for example, like noon, take a deep breath and take a step back. Like you can set an alarm to do that. But we will go into that in the next section. There are so many options. And one thing that’s amazing is mindfulness is one of the few habits that doesn’t take additional time to do and even argued saves you time. So mindfulness This can help you respond to life situations, make you aware of your emotions, and you actually need to do it. So to practice mindfulness in real life, I’ll give you three examples. And you should pick one of them at first, don’t do everything all at once, pick one opportunity to be more mindful with one of these activities. And you will either reduce negative feelings associated to that or create more positive ones. One fun thing to do is picking something that really makes you furious or angry or something that you hate doing. Because this will bring a lot of personal transformation. And you’ll be making annoying situations and learning experience and you will focus on non judgement and awareness. For example, if you hate waiting in line, well, that’s a good time to practice mindfulness. A few other examples of cool be chores like maybe like you don’t really enjoy doing them. But you can also reconnect with your senses and the present moment, practice or meditation technique at the same time. Another example of things called the commuting, for example. And if you want to practice non judgement while you’re meditating, it’s very easy. But it’s way harder when like cars are honking at you and like people have fraud rage, so rethink about that next time you’re you’re committing. Another way and I was talking about that is there are so many fun ways to practice mindfulness. You don’t need to only do it on things that make you feel bad, and use it in a way to increase positive feelings as well. So a few examples here is pretty piecing on a physical sensation like eating or bulking. You know, for eating, it’s like all the concepts of food tasting or wine tasting, it’s returning to that you’re focusing on something in a mindful way where you’re fully aware and fully present with what you’re doing. You can even focus on your breath while you’re doing that. A lot of meditation apps have mindful while it’s where you’re aware of the pace you’re working your surroundings, the way you’re working. It’s really a meditation. And, of course, physical activity is a good thing to do. I personally teach yoga Yoga is a moving meditation and the mindfulness practice you can do that with any other activity as well. And this will improve your performance. And the last thing is focusing on someone. Listening and mindful listening is such a big thing. Actually when you’re fully aware, and maybe focusing on your breathing while you’re listening, and you can try that with this course right now. And you can understand what the person really means and really wants to share with you. This technique is really powerful to have better talks and better relationships, both at home and at work. So remember, the best way to do that is to actually practice a meditation technique while you’re doing something else. So one thing that will help is also being fully aware of your surroundings. And especially if you’re walking on your own, and the next technique I’m about to show you will be very helpful. So, today’s meditation technique is mantra meditation and mantra is something you repeat to yourself over and over. can be anything, don’t make it complicated. Take a sentence that’s meaningful to you. And that makes you feel good or that focuses on something you know you need. So, I chose, let go for today but you can really pick anything you enjoy. I picked let go because a lot of us are coming to meditation to let go of negative thoughts and increase positive ones. So get yourself settled. Get a chair get close to anything you need to do before this meditation. Make sure you’re fully comfortable. can sit down on the Chrome on a chair and can be down. But make sure you’re really seeing good and to open this meditation before The technique will start with a centering exercise. You’ll first focus on something you can see so your eyes are still open. Really being aware of the sense of sight. Then you will focus on something you can hear. Being aware of the sounds around you, but not attaching to them. Then you can focus on something you can feel maybe your feet on the ground, your hands under size, or anything else. And then being aware. If any of something you can spell is not remembering The sense of smell and then remembering the sense of taste. So really being aware of all of your senses. Now you’ll Close your eyes. And I’ll start by explaining the practice to. So we’re going to repeat the sentence. So, for the sake of this training, I’ll say let go, but you can pick any one, any sentence that resonates with you, and time it with a breath. So maybe you can inhale for lead, exhale for go in how that xsellco or anything else, maybe you can inhale that go excellent medical. You choose for you who you decide to time it. So if you’re doing let go, I’ll be guiding us right now. If not, you can do the same thing with your arms. sentence. So x out all of your notes and in California. Exhale for inhale. Exhale. Inhale. Exhale. Inhale. Exhale, go. Inhale that exhale. Now take a few rounds on your own. are you focusing on your own breath and your own sentence, really make that practice. Keep breathing at your own pace, focusing on your own sentence and try to repeal the sentence to something that remains meaningful for you. Well, that will help you bring the benefits of this meditation into your daily life. This mantra meditation is a very helpful tool for bringing what you want to bring into your daily life and tensing and the kind of positive things and creating the right mindset to link your meditation practice with your daily life. As long as your mind is focused and aware, and not lost in thoughts, you’re meditating. So if at any point, your mind starts to wander and you start thinking about other stuff, just come back to the breath and to your mantra which is really interesting with this technique as well is very close from what we did yesterday, yesterday or mantra was just counting from one to 10. Today’s anything you want. Take one less room and the next time you exhale come back. When normal breath met go after mantra. Now we’re going to start focusing on our surroundings again, still with closed eyes. Remember, the sense of smell, the sense of taste. Think about something you can feel. Maybe the same thing can be for something else. Something you can hear. Then open your eyes and that is something you can see. Once you’re there, read take a mental note of how you feel and hold this technique felt for this is an awesome technique. Do at any point during your daily life. It also bridges the meditation with stuff that is actually helpful for your everyday life and to actually feel the benefits of meditation. So you can choose to practice once more today, or just meet me tomorrow for Day Three. Have a great rest of your day.