Hey,
Welcome.
This one is called The Dial,
And when I first came across this meditation,
I was so intrigued by the concept and the name,
And then I was enamored by the results.
It's called The Dial,
And it works a treat at generating some energy and stimulating your senses.
It's a great pick-me-up for midway through the day or at the start of the day when you need a bit more energy and you're feeling a little bit meh.
So this one can be done either sitting or standing,
But there are a few caveats.
I want you to make sure there's nothing around you,
Because you're going to be moving your arms and legs pretty vigorously at some point in this,
And just moving around quite a lot.
You're going to do it also with your eyes closed,
So that's why I don't want you to have anything breakable near you.
And the other caveat is that you should probably do this in private,
Because out of context you're going to look pretty strange,
And that's actually part of the beauty of this one and the enjoyment.
So I don't want you to feel self-conscious,
I want you to fully engage and just totally immerse yourself.
That's the way you'll get the best results.
Okay,
With that in mind,
With nothing around you,
Nothing breakable nearby,
In a safe space to let your inhibitions go,
Now you're ready to do The Dial by starting to close your eyes.
First thing I want you to do is notice how you're feeling right now in this moment.
Noticing your heartbeat,
Your breathing rate,
Your emotional state,
Your energy level.
Just kind of getting a baseline for how you feel right now.
Now I want you to imagine there is a dial in the middle of your chest.
It goes from 1 to 10.
Right now it is at 1 because you are stationary.
I guess you can work out that 10 would be frantic movement,
Like when you see the Muppets dancing,
Or a 4-year-old having all the Halloween sweets at once,
Like super frantic.
I want you to pretend,
Or imagine,
Or actually do,
Take your hand and mime turning that dial from 1,
Where it is now,
To 3.
And now in a controlled manner,
I want you to move in conjunction with how you'd imagine you're moving at level 3,
The effort of 3 and the speed of 3.
So it might look like you're moving in slow motion,
Kind of like you're moving through syrup.
Or maybe you're moving in space.
You can lean your torso forwards,
Then back,
Walking onto your left foot,
And then onto your right foot.
Moving in slo-mo.
This is level 3.
Slow.
Chill.
Okay,
Stop there,
And check back in with yourself.
How's your heart rate doing?
How's your breathing doing?
How's your emotional state doing?
How's your energy level doing?
Alright,
Good.
Now take that hand to the dial in the middle of your chest and turn it to a 6.
Now that's double the speed you were just doing.
So increase your movements and go.
Get a little freer,
Move a little faster.
No longer swimming through space,
You're just moving your arms.
You can dance if you want,
You can step side to side,
You can throw your arms about,
You can do whatever you need to do.
You can imagine you're in a washing machine in the early cycle.
Do whatever you need to do.
Just move at the speed and the effort of a 6.
Take a break from your brain.
Don't think too much about it.
Eyes closed,
Just move.
Make this visceral,
Not cerebral.
In your body,
Not your brain.
Keep moving.
Let it be free.
Let it be a bit crazy.
This is a 6.
Moving at a 6,
Maybe jumping up and down.
Okay,
Stop.
Check in.
How are you feeling?
How's your heart rate doing?
How are you doing energy-wise?
Okay,
You ready?
We're going to turn it up,
This time to a 10.
Now,
Just to tell you,
Warning messages are coming up.
Turn that dial to a 10 and it says,
Are you sure you want to go to 10?
The answer from you is,
Yes,
I want to go to 10.
Last warning.
Do you want to go to 10?
Yes,
I want to go to 10.
Now,
This round,
You're going to go wild,
Okay?
You're going to go absolutely crazy,
Absolutely frantic.
Ready?
3,
2,
1,
Go.
Arms in the air.
Shake it about like you just don't care.
Shake the arms.
Shake the legs.
Rock side to side.
Jump up and down.
Move,
Move,
Move,
Move.
Up,
Down.
Up,
Down.
Left,
Right.
Woo.
Shaking,
Shaking,
Shaking.
Full cycle of the washing machine.
Around,
Around,
Around.
Woo,
Woo,
Woo.
Go,
Go,
Go,
Go,
Go,
Go,
Go.
Move,
Move,
Move,
Move,
Move.
Move,
Move,
Move,
Move,
Move.
Hey,
We're going.
Level 10,
Level 10,
Level 10.
Ready and stop.
Okay,
How are you feeling now?
Heart rate higher?
Maybe a bit of sweating?
Maybe a bit warmer?
Now feel how your body has changed from that first level 1 to that level 10.
Feel how you have generated energy out of nothing.
This ability to warm the body up,
To get sweaty,
To be alive.
I want you to tap into this feeling and note how it is available to you whenever you want.
We are not just a product of how we feel.
We are a result of how we move.
So don't always think that whatever energetic state you're in,
You're bound to.
You have the ability to change it.
All right?
So one more time to practice.
Go to that dial.
Turn it to any number of your choosing.
1,
2,
3,
4,
5,
6,
7,
8,
9 or 10.
And get ready in 3,
2,
1.
Move at that number.
Decide what that is.
Is it bigger?
Is it smaller?
Are you moving more?
Are you moving less?
Just move however you want.
Be free.
Enjoy it.
This is your body.
This is your time.
Ten more seconds.
Just do it at the pace you've decided.
Go,
Go,
Go.
Feel it.
Shake those arms.
Move in ways you're not used to.
And relax.
Turn that dial to zero.
Stand still.
Eyes still closed.
Just enjoy this amazing ability for your body to meet the demands that you put it into.
To rise to the challenge of whatever you put in front of yourself.
Your body is on your side.
It's here to help you.
You just need to let it be free enough to do it.
Notice how the energy levels now stabilize.
And note how it feels to go back to where you started.
And never forget,
You are an energy-making machine.
Now go do something amazing with that energy that you created.
We'll see you soon.
