Hey there, and welcome back to day three. So today we’ll go in depth into all the obstacles you can find when you’re starting to meditate. So you’ll learn why you should keep practicing even if you feel it’s not working. And let me tell you, it is working even though you’re not feeling it. Six common obstacles and how to avoid them to keep meditating and to make meditating fun. And we’ll learn the last technique to fully relax your body it will be a visualization meditation, also called a body scan. So, when you’re starting to meditate, there will probably be at some point, a feeling that meditation is maybe complete fluff or not working for you and you’ll probably want to stop there is totally normal and it’s okay to wonder what you’re doing there and you’re actually losing your time. Well, the good thing is if you use the tips of the previous day, you’re probably not losing your time because you’re also meditating in different aspects of your everyday life. But this is also a sign that it’s time to try a different technique or read dive into what makes you feel this way, as it called the significance of an issue you need to work through. Don’t worry, I’ve highlighted some usual roadblocks in the next section. And also just takes time to feel the benefits of any habit. So consistency is key. Remember, day one, do it for five minutes every day rather than when I read the time once in a while. And also, you know, you wouldn’t expect to be fit if you’re just going to the gym once, right? Well, meditation is exactly the same thing. You’re just training your mind instead. And, you know, issue, try all these things. You try All the tips highlighted in the next slide. And you still feel meditation is not for you, it’s totally fine. Maybe you have to try another mindful practice like journaling or anything else like yoga. It’s totally okay. If you feel you’re not ready for meditation. I still recommend trying it for quite a while and training regularly to make sure while you’ve given it to try so these are the most common mistakes to avoid, avoid when you’re meditating. So if you want to keep enjoying your meditation, these are a few things not to do. So for example, you have recurring thoughts and you know, that’s easier said than done not to think about stuff, but really do not get into yourself. There is no need to think about all these things. There’s nothing you can do just need to come back to Your meditation practice for five minutes. And, you know, if you have something that is constantly coming back, you have identified something you need to work on. So it takes some time to write it down, address it after your meditation session. And maybe you can do something about it or just reframe your perspective. Another very common thing is to remain cool be running while and that’s totally normal. That’s actually what we’re training the mind not to do while meditating. So even advanced meditators still have moments where they’re still thinking about so many different things. When you catch yourself, yourself lost in a train of thoughts. Just need to acknowledge it, not your thoughts, observe them, not judge them. Then just come back to your meditation. can think about anything else you want after your session. Another very important thing is you could be not sitting Coffee. And that’s a big one that we often overlook. You know, we’re in high pressure society where discomfort is valued. When we’re sitting in meditation, we want to feel very, very comfortable. Want to be in our comfort zone. Physically, we’re not trying to stretch. We’re not trying to do anything with a buddy. So if you can sit cross legged, that’s okay. sit on a chair. And if you don’t like sitting because your back hurts or your shoulder hurts, just lay down, put a pillow under your knees. You can do anything that makes you feel good. What we’re looking for in a good meditation posture is to not feel any pain in your body and also that you’re special belong so that you can breathe easy. Another big one is you can keep falling asleep and that has happened to me so many times, by the way, well, it’s silence it’s working. And especially if you’re meditating just before They’ve all been good for you, you know you feel sick. And if you’re falling asleep at other times of the day, and look into this, maybe you’re laying down and it makes it so easy to fall asleep. Maybe you’re meditating at the wrong time of the day. I know that personally, if I meditate in the morning, is very early, and if I’m tired, I’ll go back to sleep. Falling asleep is not a bad thing in any case, because it means you’re, you’re relaxing. So just open your eyes focus on something you can maybe even take deeper breaths to bring more energy into your body. And you can even try another technique that I want to address here. But you can just stand in meditation instead of sitting or this other technique called walking meditation. Another obstacle is, you feel you don’t have time. And I just want to tell you that you Do you can even meditate for one minute before going to bed you can meditate while while waiting and nine working, commuting, working. You can re meditate anywhere you feel you don’t have time, it’s probably because you’re putting too high of expectations on yourself. So don’t expect to meditate for half an hour expect to meditate for two minutes instead, if you can meditate for two minutes and do it every day or every other day, then you can move up to five but don’t try to do it all at once. Start small and then build from that. Another issue and I hear that a lot is saying you can’t relax you know, like you’re like, Oh my god, I’m meditating. I have so many things to do. My mind is running well. I’m not doing well in my sit. I don’t have time like all the others all at once. Well, let me tell you that’s why you’re trying meditation in the first place. Trust me, you are the one who needs to do it, and you should keep doing it, you’ll be more at ease with your thoughts. And I know because I was there and I felt stressed by meditation The first time I tried it. And I really worked past that. And now I teach it and use it as a tool in my everyday life. Maybe, you know, if you’re still thinking that you should probably try to meditate after another activity that makes you feel relaxed. So think maybe working out nice, you have a lot of energy, just hit the gym, spend all that energy and then take three to five minutes to meditate after your gym session. So these are most common upcycles You can find while you’re meditating. And I really recommend looking into these because you’ll probably feel one of them at some point. And keep meditating. If it’s too much for you meditate one Every other day and taking your commute, make it super easy. But now, let’s practice and let’s move to our last meditation technique. This one is such a good one to relax in your body and in our relaxing your bodies The first step to having a relaxed and calm mind. This is such an easy meditation technique. So as usual, get settled. I personally really like doing this one laying down. So if you’re into that as well just lay down otherwise you can sit down, sit cross legged, any position that feels good for will we will start by noticing or body noticing our intentions and the places where you feel discomfort. And really notice a place that is feeling good today in a place that’s less good today. It is hold for one feels and hold the other fields. Now, I’d like you to notice your mind and see if you’re having a lot of thoughts. See your mind is focused on something or your mind is ready to get into the practice less thing, focus on your breath now. See how your breath is paying, you should sleep shallow, fast or slow. Just notice your breath. If your eyes are closed, now is a good time to close your eyes and so on. points of contact between your body and the ground will be your sheet if you’re sitting down, copy our hips if your cross legged, or copy all of your backside. Sure, laying down. Once you’re there, you’re going to move your awareness to your feet. You’re going to notice your feet, which is how they feel and actively relax your feet. Now relax your ankles. Relax your cows. Relax your knees. Relax your size and feel all of your legs fully relaxed. in contact with the ground. Now bring your attention to your hips and relax your hips. Feel the point of contact between your hips and the ground and free relax her hips and all of your lower body. Now, bring your attention to your hands. Relax your hands, relax your fingers. racks are close polls. The top of your hands. Relax your wrist. That’s the forearm, the elbows, the upper arms. Next, our shoulders. Until your shoulders fully relaxed and open. Now bring your attention to your lower spine. Relax your lower spine, your mid back, your upper back. Now relax turned over Benny the middle of your chest, upper chest. You’ll then bring attention to the back of your neck, the back of your neck, the front of your neck, the back of your head, the top of your head your forehead Your eyebrows, your eyes or nose, or mouth and your job title how all of your friends reunion relaxed. Now notice your breath going in and out of your body and feel how your chest and belly are lifting up with every inhale and releasing every Excel. And really imagine that every sales bringing your deeper and deeper in a state of relaxation or all of your body is pretty relaxed. Stay there on your own for a while focusing on your own breath on your own body practicing these techniques is a wonderful way to reduce tension might not even realize you have in your body. It’s an awesome meditation to do before bed, or if you’re experiencing pain or just overall when you need to relax. Now start to focus in on your in house, making every inhale a bit deeper. This year we’re bringing fresh energy into your body. When you’re ready, you can open your eyes and feel free to do any movement that feels good for you. Maybe you’ll want to stretch. Take a side bend to bring your knees into your chest if you remain down or charged here. Once you’re done with that, take a moment to notice how your body feels now and compare that with how you felt when you first started this technique. Has anything shifted? Do you feel more relaxed? Always the place that was feeling good, is it still finger always the place that was knitting a bit more care. He did help to relax it a bit more. Now come back to your mind and see what is going on there with your thoughts and come back to your breath without changing it. can now open your eyes and get out of this meditation. So this was the last day of this mental training about meditation. I hope you’re really enjoyed learning about meditation, and I hope you should I quit. To have the tools to relax in your everyday life and to practice it. Remember five minutes a day better than one hour and then never doing it again. So I want to leave you with a quote. And I feel meditation is not just about sitting in silence. It’s also about finding silence to observe your mind in your day to day. So I really want to insist one less time on how important it is to bring meditation to everything you’re doing. If you’re only meditating for five minutes a day and never thinking about it, maybe won’t work. If you’re not meditating, even and trying to live a more mindful life where you’re aware of your thoughts and your breath. Then you’ll smell all the benefits into your daily life. So if you have any questions, you can always check out my site. I have so many different things about meditation on there. So I’d really encourage you to check them out. You can also email me if you don’t find anything I will of course answer you. And also, if you’d like mindfulness, you might like something else I’ve done. I have a free yoga homework. If you want to start your own practice, it’s easy. It’s accessible, just like this training. And you’ll be super independent to create your own complete practice in only two weeks. You can get it on my site at the link below, or even ask me questions by email. So thank you so much for taking this training with me. I really enjoyed having you here. I hope you enjoyed the guided meditations. And I hope you learn some useful things and now feel fully independent to meditate on your own. And I really encourage you if you want to redo the trainings and maybe skip the part where I’m talking and just do the guided meditations. This is always something you can do on your own when you’re feeling stressed out or you don’t really remember what the technique was. Thank you so much for taking this training and I hope to see you soon.