Activate The Experiencer Mode With Meta-emotion

Want perspective? Exercise the Experiencer Mode

This is a track I call the Meta-emotion. Strengthen neurons and pathways that will make it easier in the future to recognize opportunities to uplevel your feelings, create distance between negative experiences, and feel good about tough things that are happening. This helps us exercise the Experiencer Mode versus the Observer Mode in our brain, helping us get perspective on our feelings and not get overwhelmed.

Transcript

Hello and welcome to the meta-emotional,

The meta-emotion meditation.

I want you to get comfortable,

Take the next 30 seconds,

Find a good spot,

Relax,

Start to close your eyes,

Make sure you scratch everything that needs to be scratched,

Make sure that you're fiddled with everything that needs to be fiddled with,

Make sure you're sitting nice and comfortably and you're ready for 15 minutes to take you into a deeper state.

Okay,

So now that we're here,

Let's connect a little bit with the breath first of all.

Feel the breath going in and out.

Pay attention to your breath,

How fast,

How slow it is.

Pay attention to everything that it touches.

Where do you feel your breath?

Try to slow it down,

Try to make it quieter,

Try to enjoy it.

Alright,

Now that we're a little bit more connected with our breath,

Why don't we take some time and just quickly go through a few of the muscles in our bodies and just loosen a little bit of tension.

So I want you to start with your face.

I want you to feel all the muscles in your face and I want you to imagine the muscles just relaxing.

Tell them all to just relax,

Soften,

Melt.

Let's move that feeling and let's go to the next part where we generally tend to store a lot of our tension,

Which is our neck and our shoulders.

I want you to tell the muscles in your neck and your shoulders,

Command them to relax,

To let go,

To soften,

To melt away.

We're going to do this again.

Let's go down to our hands.

Feel all the tension that the hands build up with throughout the day.

Tell them to soften and relax.

And the same,

Let's go down to the feet.

Under the feet and the toes control a lot of tension in our lives,

So let's just tell them to relax.

And I want you to feel this for the next 20 seconds.

Feel the state of non-tension,

A state of relaxation,

A state of just release of your body.

Bring your breathing into it and as you breathe,

Each breath out,

You slip a little bit more into relaxation.

Now,

I want you to think about your past day.

Whether you're doing this in the morning or the evening or the middle of the day,

It doesn't make a difference.

I want you to think back to your last 24 hours and all of the experiences that you had.

Think of some of the big ones,

Big experiences.

Think about what you saw in your day.

What did you react to?

What news or information you were given?

What interactions you had?

And what surroundings you were in?

And I want you to think about all of them right now.

And let's choose just,

Let's say,

Three or four for this meditation.

And all I want you to do is think about a number between one and ten where ten out of ten is the best day,

The best feeling.

You are so happy.

And one is terrible.

It's horrible.

It's no good.

I want you to give that feeling in that experience a number.

And don't worry if it's low.

If it's a low number,

It's easier for us to make progress.

And if it's a high number,

That's great.

Don't worry about it.

You'll still see some results.

So I want you to take the next 30 seconds and I want you to go through all the recorded memories of your day now.

Now to put some of this into context,

Let's go back not just the last 24 hours.

Let's think back ten years in your life.

And I want you to think about something terrible that happened and think about all the good things that came out of that as well.

So if it was something that you believed was negative,

It usually,

Bad things bring people together.

Bad things reveal truths.

Bad things usually show you strong relationships.

And these are the positives.

And so there never really truly is a bad thing.

But when we're in the middle of it and when we're experiencing it,

We really feel that these are bad.

And this meditation,

What we are trying to do is trying to bridge that gap between the experience of a bad thing and when we realize that actually it's not so bad.

And we'd like to,

With the goal,

To be instantaneous,

Where we recognize that we're in a bad situation,

But we know that there's a lot of good coming and so we don't hide,

Run away,

Or get into these stressed modes where we think that everything is going to go wrong.

So we're going to look at our past 24 hours again.

And this time,

Your past 24 hours,

I want you to take a look at those actions and say,

You know what,

Maybe this was a 4 out of 10.

I didn't enjoy this environment.

It was loud.

It was stressful.

I didn't enjoy it.

And then,

Very simply,

Just think,

How do you feel about that situation being a 4 out of 10?

Well,

Actually,

And this is the meta emotion.

How do you feel about that feeling?

And the meta emotion is a lot easier to get higher.

It's okay that I had a 4 out of 10 today because it usually means that I'm relaxed later.

It's okay that it's a 4 out of 10 because it showed me that I was very stressed and I needed to take care of myself.

It's okay that there was this bad situation because it gives me the opportunity to show who I am when I recover from this.

It gives me the opportunity to show my maturity.

And so for me to be a 4 out of 10,

Let's say,

On that train that was super stressed,

It gives me the chance to be greater tomorrow.

It gives me the chance to see the difference tomorrow and remind myself how stress-resilient I am.

And so how do you feel about that situation?

Well,

Probably at least a 7 or an 8 out of 10 where you feel that experiencing the situation always has these positive benefits.

So I want you to take the next 30 seconds,

And I want you to look at at least one or two of your past-day experiences,

And I want you to think about the feelings that you had,

The 4 out of 10,

Let's say,

And think about all of the good that that showed you.

And how do you feel about that good?

It's probably a 7 or an 8 out of 10.

So take the next 30 seconds.

Okay.

So let's do another exercise quickly with the meta.

I want you to think how are you feeling right now?

How tired is your body?

How stressed are you?

How hungry are you?

How frustrated are you with what's gone on in your day?

Did you have a good day?

Fantastic.

How many days this week have been,

On average,

Good days?

And now apply the meta to it.

How do you feel today?

Well,

I feel a little bit tired.

I'm tired today.

I didn't get good sleep last night.

And what's the meta?

What is the meta feeling?

How do you feel about feeling tired?

I feel good because it reminds me that I need to take care of myself,

And tonight I'm going to go to bed early,

Or I'm going to give myself something,

A chance to just relax.

I'm going to ease up on the pressure today because I can get to do something else later,

When I'm fully recharged.

Or just a simple,

I feel tired today,

And tomorrow I'm sure I'll feel the difference of having a good night's sleep.

And so the meta is always going to be a lot higher than the real world.

It's very seldom that we actually get to feel that flow state where everything is going right,

Our body feels great,

Our day is just going,

Everything in line.

Life throws things at us,

But developing our meta emotion can be one of the most powerful ways of dealing with our day.

So when you finish this meditation,

I want you to think about this and pay it forward.

Think about tomorrow,

And I want you to think very simply about physically,

Emotionally,

Mentally,

Spiritually,

How are you doing on that day?

And then think about the meta.

How do you feel about being 5 out of 10?

Is it good or bad?

If it's bad,

Don't worry,

It's because you haven't seen the positives yet.

And so the more you exercise this meta emotional muscle,

The more you will see that actually there is no such thing as bad.

There is a flow of life,

And you are in it.

But exercising your muscle like this to see these positive opportunities,

To see these benefits,

To see these things where you can notice these small differences,

And each day is an opportunity to start again.

It brings your mind to this awareness,

And that means that we will be less affected by all these negative things,

And we will be always excited by these negative things.

So it's very simple.

When you are in a bad place,

Sure that feels terrible,

But the meta is that it's going to feel better later.

The meta is that it gives us opportunities to reach out to people,

Our communities.

It gives us the opportunities to show our emotions and to show our vulnerabilities,

Which builds great communities.

So all of these things are fantastic for us.

The goal of the meta is to be able to take it into the future so that directly,

Straight away,

As soon as you have that negative thought,

Today is not going very well.

I'm tired.

You continue after that and say,

And that's great because today is not going very well,

And that's great because it gives me a chance to try it again.

Today is not going very well.

I didn't get that interview.

That's okay.

It's great to be able to try again.

Maybe this wasn't for me,

And maybe the next job will open me up to a community I've never seen before,

To an opportunity,

A hobby,

An experience that I'll never have had if I took that job.

And just trust in the flow of life and be more positive with your day,

And you'll notice more creativity comes out.

You'll start to notice you're more productive,

And you'll start to notice that people are actually very happy to be around you no matter what.

So develop your meta emotion.

Take it into the future.

Exercise this muscle so it becomes a reaction.

I'm going to leave you now for the next two minutes,

And I want you to think about your past.

I want you to think and find ways where your meta emotion is very clear that a bad thing in the past,

A bad day,

A bad experience was a great thing in your life because it's now given you opportunities to do things.

It's now shown you a lot of truths.

It's now been a proving ground for a lot of things.

Take these next two minutes.

Remember to breathe through them.

Remember to relax,

And remember that you are wonderful.

And the more you exercise this muscle,

The more you'll feel wonderful.

I'll see you in the next one.

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