Lezione 1
Introduction
Let's take the "woo woo" out of Meditation by understanding science and just how important this valuable tool can be. By the end of this course I hope you'll see that Meditation is just as important as going to the gym or eating healthy.
Lezione 2
Build Your Mindfulness Muscle
Our ability to interact and be present with the world relies on the Mindful Gap I like to call it between an event and a reaction. This is the Mindfulness Muscle. We can grow this just as we can grow muscles with weights. We do this through the gift of Meditation.
Lezione 3
What Is Meditation?
Meditation is truly Emotional Regulation Training. How we show up with the world is through our emotions. Meditation is retraining your attention so our emotions don't get the best of us. We can grow to be more mindful in the moment.
Lezione 4
Benefits Of Meditation
Mediation has 4 main benefits: Physical, Cognitive, Emotional, and Psychological.
Physical - Deep relaxation and stress relief
Cognitive
- enhanced attention skills
- controls anxiety
- enhances self-awareness
- lengthens attention span
- improved self-control and self-monitoring
- reduces age-related memory loss
Emotional
- positive mood and emotional stability
- resilience to stress and negative life events
Psychological
- personality changes
- enhanced overall psycho-emotional balance
- generates kindness
- helps fight addictions
- improves sleep
- helps control pain
- decreases blood pressure
Lezione 5
Types Of Meditation - Meditation Station
Types Of Meditation
Meditation is broken into three types:
Focused attention
- focusing on the breath
- external person or internal thought
Open Monitoring
- focusing on what comes up
- accepting your thoughts without judgement
- anger at someone, look at it, and let it go
Effortless Process
- letting thoughts go
- see the thought
Meditation Station
It’s important with practice to have a spot in your house that is consistent. Make it a ritual. Light a candle. Yes, you can meditate anywhere, but if you build this ritual you are more likely to create a habit around it. I like to call this your meditation station. Make is special, make it inviting, and make it a safe place. “Location has energy; time has memory. If you do something at the same time every day, it becomes easier and natural. If you do something in the same space every day, it becomes easier and natural.” - Jay Shetty
Lezione 6
Begin Again - A Mindful Journey From Letting Go To Joy
Take a journey to a peaceful stream with this custom meditation and music from meditation teacher and composer Tyler Summers. In the key of C, this grounding energy will help you take your thoughts and let them float away into the blue horizon of the sky. Quieting the mind so we can re-program with binaural stimulation to begin again and lift our vibrational frequency to that of joy and peace.
Lezione 7
Emotional Intelligence Is Sexy - Rewire Your Reactions
Emotional intelligence is sexy!
Sure, a healthy body is sexy, but what about when you can have awesome interactions all day long with people? We all have trauma, and neuroception is a place in our brain that keeps us safe and detects threats. When we react from Trauma our body goes into Fight or Flight, or even Freeze. This database of trauma can be changed. This is emotional intelligence at its finest. You can regulate your emotions and that can be achieved by utilizing a Meditation Practice.
Rewire Your Reactions
We are hard-wired to react from our trauma and our habits. Neuroplasticity is a game changer. We can change our neuro-pathways that are hard-wired to a new outcome. We can do this by being self-aware, which comes from Meditation, to create new and healthier pathways. Rewire our Reactions to the world.
Lezione 8
Celebrate - A Guided Journey To Show Up With Gratitude
A Celebration of Gratitude is key to bringing more joy to your life. This Meditation is designed to bring a sense of gratitude. Written in the key of F, the frequency of the Heart Energy Center, it brings out things to be Grateful for.
Lezione 9
Your Thoughts Are Making You Sick
Widows are twice as likely to get breast cancer. Depressed are 4 times more likely to get sick
Psychoneuroimmunology - The link between the Central Nervous System and the immune system.
If you get a cut your body responses with pro-inflammatory proteins called Cytokines to heal the cut. That’s why the cut is inflamed. It destroys germs and repairs tissue.
If you are in a stressful state, or fight or flight like we’ve explained, your sympathetic nervous system signals for epinephrine (Adrenaline) which also signals the protein Cytokine.
The release of these proteins has scientifically been linked to mental health issues, psoriasis, cancer, inflammatory bowel disease, and coronary artery disease.
How you react to a thought can literally create major diseases in your body.
The benefit of meditation is separating you from the thoughts. You are not controlling the thoughts, they are just thoughts.
You change your relationship with the thought instead of trying to alter them.
You are reperceiving which is defined as the capacity to dispassionately observe or witness the content of one’s consciousness.
Your mindfulness muscle is consciously bringing awareness and acceptance to experience the present moment.
You are not your thoughts, and your thoughts are not you.
Lezione 10
Vacation To Joy - A Guided Journey To Calm
This journey takes us through a tree-lined street to a cabin next to a lake. We find the most peaceful and joyful experience that allows us to calm our nervous system, and reset the day. Also, it includes affirmations that will flow out of you so your body can hear how much joy you feel.
Lezione 11
The Universe Is On Your Side
As we become more mindful we can begin moving towards a more joyful life.
It’s important to note that the joyful life doesn’t mean happiness. Joy can be found in difficult times. When you detach from your thoughts and holding onto your interactions with the world, you will see that everything does happen for a reason.
People think that they want to “be happy.” But that’s a temporary state. Happiness can turn to sadness on a dime.
We want to be in a place where we are pursuing a joyful life and if happiness is a by-product, sit in it. If it’s a sad time and there are extenuating circumstances, sit in that too.
When I was a kid we had a thing called Summers’ Law. It was a thing my family would always say when things went wrong. A take of course on Murphy’s Law.
I had to do some major inner work to know that the world isn’t out to get me. It’s out to show me what I need to see. The more I focus on interacting with the world the more I see reasoning for its events.
Marcus Aurelius had a connect called Plato’s View. Where we take a view from above to realize how small we are.
The stoics of the world had a concept where they would “Turn obstacles upside down.” If something in our life doesn’t go our way it's simply leading us to a new virtue. Everything is an opportunity and the more we see that the more we realize the obstacles are the way. Everything is ephemeral, meaning everything is with us for a very short time.
When you are in practice with meditation and your mindfulness muscles are strong, you realize we are all just one.
Lezione 12
Fireside - A Guided Journey To Send & Receive Love
This Meditation is considered a "Loving-Kindness" Meditation. We often struggle to find love for ourselves. One of the best ways to do this is to find love for others first. This is a guided journey to a Fireside where you can sit with two of the people you love the most to Project and Receive their love.
Lezione 13
Make Meditation Mainstream
By now you know that meditation is not simply a Monk in the mountains up at 5am sitting cross legged on a concrete floor.
We have explored the science behind the meditation, how you can feel healthier by seeing thoughts as thoughts. How emotional intelligence changes and upgrades the way you interact with the world, which leads to much more mindful outcomes. Also how the universe is our friend. We are all one.
There are two states that we exist in. The Being state and the Doing state.
The Doing state is when we are out and about in the external world paying bills or taking the kids to school. The Being state is where we go internal and we are mindful in the present moment. You could be out on a run, you could be sitting quietly in a park, or you could be sitting in your meditation station deep inside your inner world.
We need a balance of the two. One cannot be without the other.
Lezione 14
Create - An Emotional Release To Actualize Courage
What are you needing to be Courageous about? To be vulnerable takes courage and courage can be shrouded in Shame. This Meditation stimulates the Solar Plexes Energy Center where this shame exists. With affirmation and joyful music, this is sure to bring to light a stuck emotion you can let go of to show up with more courage in your life!
Lezione 15
Conclusion
Let's sum it all up and let me say Congratulations! You are now on your way to a more Mindful, Healthier, and Joyful Life. Please utilize these meditations in your practice as you grow your "Mindfulness Muscle." It has been a true honor to work with you.
