Day 1 Of 365 Meditations In 2023 (WarmUp Then Medi at 35:20)

If somebody were to as me "Are you crazy?! Why would to want to wake up every morning, sit down in front of hundreds of people and do guided meditations?!" I would reply "Yes, I'm crazy enough to think that it will change my life and the life of hundreds of other people. It's based on my previous experience and I don't see why it should not have the same impact again".

What I know is, that if we want to change something we need to do something! that Big Changes come from Big Commitments.

Transcript

Welcome,

Welcome,

Welcome to this day number one out of 365 days in this year 2023.

We're starting up the live session on Inside Timer in like two minutes.

And this is going to be my ritual to sit down maybe a minute before two minutes,

Depending on what's in my heart,

What I want to share.

Really for me,

This is a commitment that I know from experience will do a lot for me in the sense that connecting is the most important thing for us humans.

And that connecting from the beginning of the day,

Like six o'clock in the morning,

6.

15,

Sometimes maybe earlier,

Sometimes a bit later,

But connecting is truly a beautiful thing.

Just that,

You know,

Of connecting is really marvelous.

So I'm really looking forward to this process.

I know some days it's going to be difficult,

Some days in the sense that maybe I've been out like I got to bed like at 3.

30,

4.

00,

It's like 10.

00 now.

But it's also joyful because I know that it's a commitment and I feel happy about it.

I feel happy about,

You know,

Being tired and still wanting to do this.

So welcome.

I hope that you will enjoy every day and that you will be inspired every day to take steps towards creating consciously the life that you want to have.

So we're starting off.

It's the first day out of 365 days here in 2023.

So let's open up for the crew on inside timer.

All right,

Here we go.

Good morning,

Good morning,

Good morning.

So first off,

Thank you so much for being here.

And secondly,

Let me know if sound and picture is fine.

So am I getting through to you guys?

Awesome Angel.

Thank you so much for that.

Hello,

Angel.

Hello,

DBD Eagle from Switzerland.

And I can see that you,

Ren,

Are out there already.

So good morning to you as well.

This is,

You know,

I'm feeling like it's the first school day,

Right?

It's the first day in school and I'm a bit,

You know,

Eager and happy and really also quite happy because,

You know,

Probably like you did,

I got to bed really late.

So it was maybe like four o'clock in the morning before I fell asleep and woke up like really early because I didn't want to miss out on this day one.

So I feel really tired in my body,

But my energy is really pumped.

I'm really happy to be here with you guys.

So hello,

Linda from Sweden,

Amadine.

Good to see you back,

Sandy.

So yeah,

So Angel's writing that she's in Florida and it's 4 a.

M.

Right now.

So actually,

We are taking a head start on the day number one out of 365 days of meditation.

And you know,

For you guys that know me,

It's a combination between meditation,

Inspiration,

Creativity.

I love drawing.

I love models.

And I will take in all of these different things throughout the whole year.

And a whole year sounds like a lot and it is a lot.

But we can only be here right now,

Right?

We can only have this one decision a day where we sit down and we connect like I always do this pre-recording before we start these live events.

And I was,

You know,

Mentioning to myself that it's such a beautiful thing to start the morning with connecting.

So for the whole next year,

I'm going to start every morning connecting with you guys.

Sometimes it's going to be all of you.

Sometimes maybe some of you,

Maybe sometimes none of you,

Depending on how this is going to go for you.

So connecting is such an important thing for us humans.

And often when we do not feel well,

It's often because,

Or most likely,

Usually,

It's because we've disconnected from ourselves or disconnected from other people.

So I'm very fond of meditation,

Which becomes both very spiritual,

But also very practical.

You know,

How can we deal with situations where we're going to have,

You know,

A talk with our boss or our brother or whatever relationship where there might be a conflict or we might want to,

You know,

Maintain a calm heart and a cool head.

So it's very,

The meditations that we're going to be doing are going to be very different.

Depending on what the forecast of today is,

I will be sharing from that point.

I'm not going to have,

You know,

This is what we're going to be doing on day one,

Day two,

Day three.

I might have,

For example,

Seven days with Om Mani Padme Hum or the Gayatri Mantra or creating,

You know,

Dream boards,

But it's going to be very specific and I'll let you know how we're going to do that.

Right.

So hello to Alex Clee from Switzerland and Kim from Maui,

Hawaii.

And I can see that Alex is already,

You know,

Envious of the Maui part.

Osasiri from Atlanta.

And yeah,

Andrea,

So happy that you are here as well.

So you've been with me for quite a bit of time,

Right?

And happy new year to all you guys.

So first off,

Right,

I want to start out with a very simple model,

Which is important.

And I use these different models to explain what goes on inside of us and why sometimes things can be difficult,

Right?

Some of you might know some of the different models that I'm going to be sharing with you guys throughout the year.

Some of you have seen them before.

Repetition is the mother of skill.

So I once heard that every time you teach something to somebody,

You are learning it once again yourself.

So that's my,

You know,

Focus.

It is to continuously become better and better at guiding meditations,

At explaining,

At having,

You know,

Questions from you guys that I might not even be able to answer or maybe somebody else here might be able to answer.

So the intention is to keep on learning.

The intention is to.

.

.

And I really emphasize the importance of being radically honest with yourself,

You know,

That razor sharp cutting through all the bullshit,

Especially if we,

If I,

If you've been in a victim role too long,

You know,

We need to sometimes look ourselves in the mirror and find out,

Am I a part of the problem or am I a part of the solution?

And sometimes we are both and,

Right?

But we need to make a decision if we want to change something because we need to do something differently.

So the first model that I want to share with you guys is a very simple staircase.

So the staircase is a way of explaining all,

Everything that we've learned,

You will understand from this model because everything that we've learned,

The first step is to realize that we are unconsciously,

How do you say,

Do you say unconsciously or inconsciously?

I've never really figured that one out.

You guys help me out here because I'm learning new words every time.

So is it unconsciously?

I'm unconsciously incompetent,

Which means that I don't know that there's something that I don't know how to do unconsciously.

Thank you for that,

Linda.

So the first step is that we are unconsciously incompetent.

So let's,

Let's look at that first,

Right?

So unconsciously incompetent,

Which means that I don't know that I might not be any good at,

You know,

What I know,

Writing a byte,

Because we've all had to learn that,

Right?

And some things might look easy,

But be quite difficult.

So what I'm also wanting to do throughout the whole year is keep on,

You know,

Repeating that message that we can learn practically everything.

We need to commit to it and we need to stick to it,

But we need to have a community like this and we need to have methods and goals and we need to have specific tools in order to make it easier for us.

So the first step is that we are unconsciously incompetent,

Which means that I don't know that I suck at meditation,

For example,

Which practically everybody does to begin with,

Right?

So the next step is that we become consciously incompetent.

So when we become consciously incompetent,

This is the step where most of us give up.

This is the step where most of us,

If we do it for a bit and we look at other people and they're so good at it,

Or it seems so easy for them,

We tend to give up.

There's a hidden jewel here because when we feel incompetent,

For most of us,

It triggers something from our childhood.

It triggers some complexity inside of us,

Which means that I cannot be weak.

I cannot show that this is something I don't know how to do.

I cannot be vulnerable.

I don't want to feel incompetent.

So there's a really,

Really important thing,

Which is to be willing to feel incompetent.

Yeah.

So you can ask yourself that question.

Am I willing to feel incompetent?

And not just I'm laughing when I'm saying it,

But really be serious about it.

Ask yourself that question.

It's a very good question to meditate on.

Am I really willing to feel incompetent?

Just notice what happens inside of you when you ask yourself that question.

Am I willing to feel incompetent?

So it might be a mixed answer.

It might be a clear,

Yes,

I'm willing to feel incompetent,

Or hell no,

I'm not willing to feel incompetent.

No matter what the reply is,

Just be with it.

Because if you decide to do another day of meditation here with us,

Then you will be experiencing that part of dealing with these convictions,

Dealing with these things that we keep on telling ourselves on a very subconscious level.

It's something that is the primary driver for our behavior,

Right?

So whatever we can become conscious of,

And we can start changing will mean that we will actually be changing our lives.

And not in a magical sense,

It's,

You know,

Repetition is what creates,

You know,

Our behavior.

So if we have some kind of angst towards being incompetent,

We will avoid all situations that might make me feel incompetent.

But we're narrowing down the whole,

You know,

Life possibility of exploring things,

Right?

Because we want to stay within the comfort zone.

So I will be inviting you guys throughout the year to go for the uncomfortableness.

You know,

If you're not really scared about some of the things that you're doing in your life,

You're doing something wrong.

That's what I tell myself.

Because then I'm too much in the safe zone,

Which might feel good,

But eventually it's going to be very unsatisfactory.

I cannot say that this goes for everybody.

I can say that this goes for me.

And I've been working as a psychotherapist for 14 years,

And I've stumbled upon this many,

Many times.

So before I move on,

Having a journal,

Super important.

I mentioned this on the introduction last Friday.

So having a journal where I will write day one of 365 heart,

And then I'll write,

For example,

This question,

Am I willing to feel incompetent?

And then I'll make a line and then I'll say meditate on that.

So these sessions that we're going to have in the morning,

In my case,

It's going to be something that I will bring with me throughout the whole day.

So something that I will be practicing throughout the day where I can ask myself the question throughout the day.

Today,

For example,

Am I willing to feel incompetent?

You know,

Really?

So meditation is not only when we sit down,

You know,

In the mornings together,

Meditation is throughout the whole day.

Whenever you become conscious about your thought patterns,

About your breathing patterns,

About your behavioral patterns,

Right?

So whatever you experience yourself doing,

Where you become conscious about it is a form of meditation.

So we will later on in this talk be going into your intention for doing this,

Right?

Because intention is super important.

So having a notebook,

You know,

Writing down day by day.

Some like the physical ones,

Some like the digital ones.

I like just journaling in general.

It's a very important thing for me because,

You know,

Going back after these 365 days is quite a beautiful thing.

You can see the transformation and very much feel it.

So journaling,

Right?

Going back to this model.

So unconsciously incompetent,

Consciously incompetent,

Not giving up.

That is the key here because we tend to give up.

So if you decide today,

New to meditation,

Not new to meditation,

Doesn't matter.

If you decide today to stick to 365 days,

You might not be able to do it on an inside timer but doing it every day and sometimes,

You know,

Coming in here with me or somebody else and not giving up.

Then repeating that again and again and again will become a ritual,

Will become something that you will start really enjoying eventually.

So you know,

Repetition,

Repetition,

Repetition and repetition.

And I have this one rule that I've adapted from this book which is called Atomic Habits by James Clear is that if I miss one day,

I only miss one day.

So that's the one rule that I have.

So because if you miss two days,

It's a lot more difficult.

If you miss three days,

Then there's a pattern of you,

You know,

Giving up and then just letting it go.

So see if you can stick to this and just if you do miss out,

Just miss out one day and then get back on board.

Also,

If you do not have time for,

You know,

Logging in to inside timer or sitting down for 12 minutes or if you're too restless,

Then meditate one minute.

Three conscious breaths.

That could be your meditation for one day if you're stressed out or whatever the situation might be.

So next step is,

Of course,

That we become consciously competent.

Yeah,

Linda,

Walking meditation is also a very beautiful thing.

So what happens when we keep on repeating?

We become consciously competent.

This is where we start feeling that,

You know,

It's such a beautiful thing that for me personally,

Meditation has helped me deal with so much anger,

Suppressed emotions throughout my whole life and really starting to understand my mind,

Understand my breathing patterns,

Understand my thought patterns.

But most importantly,

To understand how I can tell people what I am actually feeling inside,

You know,

Express what's going on inside of me.

Feeling myself better.

So the more consciously competent we become,

There's also the fact that the more we understand that we don't know.

So I was sharing this with you guys last Friday,

Which is that I still feel like very,

Very as a rookie when it comes to meditation.

And I like that I feel like that because it's not important for me to become good at it.

It's important for me to experience that I'm changing my life in the way that I want to.

So consciously competent means that now I know that this is the effect of me practicing daily meditation or daily breathing techniques,

Daily thought pattern techniques that suddenly make me feel a lot more confident or a lot more calm,

A lot more vulnerable.

Because that's the other thing,

Guys,

Is that we most of us,

You know,

Struggle with not really wanting to feel vulnerable or not wanting to show vulnerability.

And it's just being human,

Right?

We cannot avoid that.

But we can avoid showing it,

Which is not a really good thing,

Because it just,

You know,

Keeps on piling up inside of us.

So throughout this year,

There's going to be a possibility to see what is it that you guys are struggling with on a personal level.

And also what I really enjoy with these sessions that we have is that sometimes they turn into like one on ones with the rest of us,

You know,

With one person sharing something and then us talking into that and working into that,

Right?

So the next step is,

Of course,

That we become unconsciously competent.

So when we become unconsciously competent,

It means that I do not longer,

You know,

Think about how I drive the car.

You know,

When we learn anything to begin with,

We're very focused on,

You know,

Sounds when it comes to meditations or breathing or,

Oh,

I'm having too many thoughts or,

You know,

I become very aware of me being consciously incompetent.

But the more we practice and I become more consciously competent,

And the more I practice,

I become more unconsciously incompetent,

Which means that I no longer focus on the sensation of me consciously knowing the position that I'm in emotionally or mentally,

Physically,

Right?

So the more we practice something,

It becomes a behavior.

It also becomes a part of our identity.

So if we continue meditation and do it on a daily basis,

It will become part of our identity.

So is that important?

Yes,

For some,

Very important.

For others,

Not that important because they don't really think about it.

But if we want to achieve something,

It's very important to look at,

You know,

How would this benefit me,

You know,

Achieving this?

For example,

I want to become a yoga teacher in some time in the future,

Right?

Because I know that it will do me very well,

You know,

Physically,

Spiritually,

Emotionally,

Right?

Mentally as well.

So when we become unconsciously incompetent,

This is where,

You know,

The staircase just continues into the next level of becoming unconsciously incompetent.

So then we learn a new technique of meditation and we say,

Wow,

This is difficult.

You know,

There's some meditation techniques that I'm still trying to understand.

So I'm consciously incompetent,

But I know that because I'm willing to feel incompetent,

There's no danger.

It's not,

You know,

What can go wrong.

So we will be using meditation and,

You know,

The consciousness about meditation on a daily basis to keep on,

You know,

Developing different skills,

Different understandings of ourselves.

A whole lot of words,

Guys.

Let me know if there's any questions,

Any,

You know,

It could be practical things.

For example,

What if I want to follow these 365 days,

But I'm in another time zone?

I will be sharing on my circle every day a link for the daily meditation.

So if I'm new to you,

You can go in afterwards and just find me,

Add me as a teacher and then find this circle.

And I will be sharing these links for you.

In weekends,

It will be around this time,

Maybe sometimes later.

But the other thing is that in weekends,

I will be using more time.

Right?

So in weekdays,

It will be 15 minutes with 12 minutes of meditation.

So Andrea asking,

Are you registering?

What do you mean about registering,

Andrea?

Let me know.

So weekdays,

It's going to be in the morning and I will be sharing the link for a folder on Google where you can go in and listen to it throughout the day.

I really am very auditive myself.

So I,

For example,

When I listen to audio books,

I was sharing this about this new book with Harris,

Which is called Waking Up,

That I've listened to it.

Like yesterday,

I listened to it the whole day again.

So I've listened to it for like four or five times now throughout the past week.

So I also love having the meditations available for sometimes there's,

You know,

Meditations that really strike a note in us that really creates a lot of resonance.

And I really enjoy going back and being able to listen to that.

Yeah,

So that was what I was,

I was,

I might understand you now,

Andrea,

Let me know if I don't.

So yeah,

I will be having,

You know,

A folder that you guys can just by entering Carlos Circle,

There will be a daily link that you can just click on,

Go in,

Download it or just listen to it.

Right.

So,

Hello,

Sarah,

Welcome.

If any of you guys just came in,

This is just the day one introduction to these 365 days of meditation.

Yeah.

So let me know how many out there are,

You know,

New to meditation,

Like brand new.

Let me know if there's anybody out there.

Not because it's better to be brand new or not that good to be brand new.

It's just for me to have an idea.

Okay,

Welcome.

Oh,

Sorry.

I think that I got that right,

Let me know if I didn't.

So if you are new to meditation,

You've come to the right place,

You know,

On Inside Timer,

There are thousands of different meditation,

You know,

Meditations and lots and lots of different meditation forms.

Meditation is a combination between,

You know,

Mental,

Emotional,

Physical,

In the sense of,

You know,

Breathing.

And you know,

One thing that is important when you are new to meditation is like to really try out a lot of different teachers,

Find out who might resonate with you,

Right?

So the circle is Carla's circle,

And as I mentioned,

I will be on a daily basis sharing the link for the recording just like this one that I'm recording on another device.

So as I said it,

Sharing,

I asked to travel when I meditated by myself and I was freaked out.

Now I want to understand control doing meditation.

I think I get nervous now,

So I want a guide.

I'm glad that you mentioned this,

Osasiri,

Because meditation is such an individual thing.

And we all have,

You know,

Different brains and most of us have pretty much the same,

You know,

Brain chemistry.

But when you mentioned astral travel,

I do understand that you want to be a bit careful.

And what I mean by that is that,

You know,

I like the.

.

.

I've been running a skateboard school here in Denmark for the past like nine years with a really tight crew and beautiful people.

And it's a lot of kids.

It's like 900 kids that skateboard.

And they,

You know,

They are taught this.

But what I was about to say is that they are taught,

You know,

I asked them the question,

How do you eat an elephant?

Yeah,

How do you eat an elephant?

And they look at me like,

What does he mean?

And then if I give them enough time,

They will say in small bites.

And I say,

Yes,

Exactly,

In small bites.

The same goes for meditation,

Just a small bite at the time.

So if you do have very intense experiences in meditation,

I remember that when I started meditating,

There were two really important things for me.

One,

It needed to be completely silent.

And I was so annoyed if somebody came in and like disturbed the silence.

And I was like,

It needs to be perfect.

And the other thing is that I was really keen on having these,

You know,

What you call astral experiences,

Astral traveling.

I was really wanting to have this experience of meditation where,

You know,

Light would come in and I would feel like I was,

You know,

In one with the universe and all of these different things,

Which was wonderful.

But with time,

It became a lot more important for me on a day to day basis to see myself thriving.

I became so annoyed with me being such a good meditator in the meditation room and such bad human out with other humans.

And when I say bad human,

I mean,

You know,

Being reactive,

Being irritated,

Being,

You know,

Super emotional,

Being a lot of things that is just being a human.

But I was really uncomfortable and I knew that I could do something about it.

So I became very,

You know,

Focused on practical meditation.

So how do we meditate one day at a time,

Right?

And just,

You know,

Learning new different techniques and some of them will work really well for you.

Some of them will be like,

Nah,

That's not for me.

I'm definitely going to be going a lot more into mantra meditation.

I want to learn how to sing.

I do have quite a lot of,

You know,

Guided meditations on Inside Timer.

And there's one which is called the Gayatri Mantra.

And the Gayatri Mantra is a beautiful,

Beautiful mantra.

And I challenged myself on recording it and then publishing it because I was working on being willing to feel everything,

Being willing to feel incompetent.

And honestly,

I published it and I couldn't,

I couldn't moister the uncomfortableness of feeling kind of shame,

Kind of not feeling good enough,

Kind of,

You know,

All of these uncomfortable emotions.

And I went in and I deleted it.

And then I sat for,

I deleted it like for half a day or something like that.

And I really had a very important talk with myself because I was asking myself,

If I give into this,

What will be the next?

If I give into this anxiety,

Will the anxiety then go away in other situations?

Or will it just become more strong because that will be the habit?

And you know the answer for that,

Right?

So I went in and I published it again.

And many of the meditations that you will find that I've done on Inside Timer have noises in the background,

Have dogs or people or disturbances because that is a part of our lives,

Disturbances,

Right?

So right now I'm at home,

The southern part of Denmark,

A place called Nystedt.

And it's quiet,

You know,

The kids are sleeping,

My wife is sleeping,

The dogs are not here.

Nice and quiet.

But because this is a 365 day thing,

I know that I'm going to be doing,

You know,

Recordings when I'm in airports or I'm with family or I'm in a tent or I'm in the wilderness or I'm at retreats or it's my birthday or I'm sick.

But it doesn't matter because I made the decision to stick to it,

Right?

And you are helping me,

You know,

Achieve that,

Right?

So thank you so much for being out there and helping me with this.

In return,

I do hope that I will be giving something back to you on a daily basis that you can use to reflect on and to keep developing with,

Right?

Let me see here.

Also,

Siri writing,

What does that mean to astro travel?

I broke free after hearing voices that was getting closer and a white light was getting brighter.

I woke up and my middle of my head was hurting all day,

Was scary.

I discovered I have psychic abilities and found out recently my grandfather was practicing psychic.

Does that have anything to do with it?

2022 was my first year trying to meditate.

So I'm learning all this world.

So new to me at 34 years old.

Thanks for the clarity.

I truly appreciate.

Thank you for sharing also Siri.

I'm very,

I'm very mental.

So mental slash emotional,

Understanding my own spirituality a lot better.

So I am not the right person to help you specifically with that question.

Also Siri,

I do think that there are other teachers on inside timer that will be able to tap into that and connect with you on that and give you a more,

You know,

A better answer because that person can relate more to you.

So in a couple of years,

Maybe,

I don't know,

But thank you for sharing.

Andrea is connecting with you on that.

She's definitely on board on you developing those abilities.

Okay guys,

Let's do a meditation.

So the meditation that we're going to be doing now is kind of,

You know,

A tryout for you guys,

Because this is the kind of thing that you will experience,

Be experiencing for the next 364 days from tomorrow,

If you decide to tap in.

Right.

So as I mentioned earlier,

Every day,

It's going to be 15 minutes with 12 minutes of meditation and the meditations are going to be very different from day to day.

Sometimes it might be several days with one specific meditation,

Some days or weeks,

It might be different meditations,

Different days.

One thing which I know from experience with myself is that you will probably,

And pretty much every day,

Get something to reflect on because I really truly appreciate that myself to have something that I,

You know,

It's like having something to chew on throughout the whole day,

That flavor that you will keep you,

You know,

In the loop of this.

Oh yeah,

True.

Yeah.

Let me keep on,

You know,

Pondering on that question.

So yeah,

Let's go for a 12 minute meditation approximately.

And the first thing that you can do is just to notice whether you feel okay where you're sitting.

For me,

There's no right or wrong way in order to,

In regards to how you want to sit.

Only one thing is that if you're really tired,

You might fall asleep,

But that's wonderful.

So just notice,

You know,

Either by closing your eyes or with open eyes,

Just notice,

Am I good?

Does my body feel comfortable with the way that I'm sitting?

And also know that at any time you can change your posture,

There's no rule for you needing to sit in the same posture throughout this meditation or any meditation.

So movement is very welcome.

If there's something that you need to stretch,

Just go ahead and stretch it.

Or this is the phase one of getting comfortable,

Getting ready.

One thing that I will be asking you throughout all meditations,

Pretty much,

And throughout the whole year is just asking you for a small smile on your lips.

Not like a big smile,

But just enough so you can feel that there actually is a smile and that that smile is also noticeable in your eyes.

So with eyes closed or eyes open,

Just notice that smile.

Now just notice your breathing.

Without changing anything,

Just notice your breathing.

And you might be noticing the physical part of the breathing or the emotional or the mental part.

It doesn't matter which of these levels that you notice your breathing from,

Just notice it.

Small smile or big smile.

Noticing your breath,

The in-breath,

The out-breath.

And if your mind does wander,

It's quite fine.

It's supposed to.

And in that very moment that you notice your mind wandering,

You are truly aware.

You just come back to this breathing,

This smile.

Not thinking good or bad,

Just being.

And any time you feel like stretching or moving,

Checking in with your body,

Just go ahead and do that.

Notice your heartbeat.

Notice it like a drum that's being drummed by you.

And while you do that,

Also relax your eyes.

When we focus,

We tend to tighten our eyes.

And if you are,

Just loosen your eyes and go back to listening to your heart.

We are in no rush at all.

We have no place to be but here,

Right now,

With our smile,

Our breath,

Our heart that's playing this beautiful music.

Relaxing the eyes,

The eyelids,

Relaxing the muscles behind the eyes,

And taking in a couple of deep breaths.

Breathing in and breathing out.

And you decide whether to breathe out through the nose or the mouth,

Whatever is quite fine.

Breathing in,

Breathing out.

Once again,

Breathing in,

Breathing out.

Just rest.

Let the mind rest,

The body,

The emotions,

The thoughts.

It can help to open your mouth just a little bit.

Just a bit of air between your teeth,

Your lips,

Relaxing your jaw,

The eyes.

Everything is okay.

Everything is safe.

It's all good in this very moment.

And again,

Just check in with your body,

Maybe by moving very softly,

Gently.

Notice if there's anything that needs to be moved or stretched.

Just take a deep breath and release whatever tension there might be.

And once again,

Deep breath and release.

So we're moving into phase three,

Which is the final one,

Which is the reflection.

And when you ask yourself this question,

Don't ask it from the mind,

Ask it from the heart.

And also when you ask the question from the heart,

Answer it from the heart.

It's okay that the mind helps,

But just be sure that it's not the mind answering.

And the question you ask from your heart to your heart is,

What do I truly long for?

What do I truly long for?

Let the heart listen to this question and just give it a bit of time.

You can repeat the question inside of you.

What do I truly long for?

What do I truly long for?

And be open to seeing it as images or emotions,

Colors,

Sounds.

What do I truly long for?

And then just let this question stay with you.

So now that we are about to finish off this meditation together,

It's not finished.

This is something that you can take with you into your dreams.

If you're going to go to sleep,

You can take it with you into the whole day,

Whether you are working or relaxing.

And you can ask the question from the heart to the heart with a very loving energy.

What do I truly long for?

So getting ready to move our attention outwards again.

Just move the body,

Maybe stretch if you need to.

So my mind is going,

What do I truly long for?

And having something like that in mind throughout the day can deepen our sense of self and understanding ourselves.

Because truth of the matter is that most often we run on autopilot,

On old thinking and behavioral and convictions.

But when having questions like this,

And if we feel contracted,

A question like this is something that can help us meditate real time right now.

So if you feel inside of you contracting,

Asking yourself that question,

What do I truly long for?

And here comes a very important thing,

Which is to be honest with yourself and to be honest with that person.

So guys,

This is what you can expect for the next 364 days.

Just connecting like we are here,

Sharing some of us,

Some days,

Some of us other days.

I do encourage you to share.

And sharing can be whatever experiences from the meditations that you've had.

It can be questions like,

Also Seri here.

It can be hyping up like Andrea does.

I like that.

Wow,

Also Seri.

What an experience you need to develop this ability.

Wonderful.

So what I love the most about doing this is that we have the possibility to connect across borders and time.

And that we're all the same.

We want to be happy.

We want to be joyful and we want to develop and we want to feel that people need us and we need to or want to feel that we need people and we're all just the same.

So let's finish off for today,

Guys.

Looking forward to the next 364 days.

And likewise,

Andrea,

I love to grow with you as well.

Wonderful having you on board here.

So if you've just come in,

Guys,

This is the first day of the rest of the year with meditation.

I'm setting myself up for quite a challenge,

But I love it.

I know that it will definitely benefit me and hopefully also benefit you.

I do appreciate donations.

It goes on into,

I have different,

One book project.

Secondly,

Big Heart Skateboarding,

Which is the Skateboard School.

So thank you so much,

Wenlin,

For that donation.

Also very important for me,

It's not at all necessary.

I feel very uncomfortable about the donation thing myself.

So yeah.

So thank you,

Ren,

As well.

And let's just continue to work together.

And let's just take one day at a time.

And what I love to hear are the stories from you guys throughout the year,

Because I've just seen this so many times with people that,

Including myself,

Of course,

But more importantly,

With people that I see suffering and that,

Because the thing is that it's not only meditation.

One thing that happens when you start meditating is that you connect more with yourself.

So you also start eating healthier.

You also start sleeping more.

You also start drinking more water.

You start generally just falling more in love with yourself in a very natural way,

Which is that I know what's good for me.

So I'm approaching what's good for me and avoiding what's bad for me.

Sometimes a bit annoying because,

You know,

We all have our different addictions and urges.

But I hope that you guys will be experiencing this,

What I'm pointing at throughout the whole year.

So when in exactly one piece at a time,

That's how we eat that elephant.

That's how we learn how to meditate one day at a time together.

I will be on,

I'll just write it again,

On Carla's circle.

I will be sharing a link for the introduction from Friday and the meditation from today.

I think that I will,

You know,

If there's a lot of talk before the meditation,

I will just cut it in two.

So there's the part one,

Which is kind of the introduction,

Like there was a long introduction today.

So we have the very,

You know,

The condensed meditation,

Which can also be used,

You know,

Later on for me to load it up on Insight Time.

So guys,

Girls,

Boys,

Men,

Whomever is out there,

Thank you so much for today and see you back for tomorrow.

Take care.

Thank you,

Wenlin.

Thank you,

Gaynor.

Thank you,

Andrea.

Thank you,

Ren.

Osaseri.

Thank you,

Sarah.

Who else is out there?

Lori.

Thank you.

Thank you,

Everybody.

Linda,

Kim,

Patty,

Nurida.

Thank you.

Thank you,

Alexa.

Clee.

Love that name.

Thank you,

Everybody.

Thank you,

Sandy.

See you guys back tomorrow.

Bye bye.

So that was the end of this first day talking about the competence staircase,

Talking about,

You know,

How this is going to roll out.

And the truth is also that often I have an idea of how it's going to roll out,

But it's sometimes it feels like definitely it's not me deciding.

So let's see how it goes.

I look so much forward to it.

And thank you so much for being out there.

And do reach out if you have any questions.

Thank you.

Bye bye.