Transcripts
1. Introduction: The most important
lesson I have learned in my 10 years of medical
practice is that we get so busy with our outer world that we forget to take
pause and nurture our inner world and that
can eventually lead to conditions which affect our
mental and physical ahead. Hi everyone. My name
is Ushma Tandel. I'm basically a homeopathic
doctor from India, now settling in Landon. During my medical
training years, I realized that people
needed more than just medicines to deal with their emotional
and mental problems. This opened up my mind towards yoga meditation and
other kinds of therapies. It totally changed my life. I discovered a new me. Since then, I have been implementing these
techniques to help people invent when sessions and
to my YouTube channel to improve the
quality of their life and also to achieve their goals. In this class, I have formulated
three simple steps which anyone can follow, even if they have never tried to meditate ever in
their life before. This class is for anyone and everyone who wants to
experience that inner peace, to someone who wants to
work on self-improvement, to someone who wants to
achieve a certain goal. By the end of this class, you will learn the
technique to start your daily meditation practice. You will also learn
how to journal your experiences and grade your progress and
different aspects of your life on a monthly basis. For this class, all you need is your desire to experience
your inner peace or be passionate about what you
want to achieve in life and a device or a
book for journaling. See you in the class.
2. Applications of This Method: [MUSIC] Let's understand. Where can you apply this method? You can use this
method to meditate, find answers, self-improvement, and also for goal achievement. Let me list down few areas where application of this
method can be beneficial. Better focus, concentration, and
problem-solving ability. Goal achievement and improving performances using affirmations. Relaxation and stress control. It helps to break bad
habits and weight loss. Increase positive
feelings like happiness, freedom, and contentment. Improved self-awareness,
self-confidence, and trust. Get a clear understanding
of your purpose of life, boost spiritual development, improved sleep, better ability to cope with daily stress and
pressures of life. Foster a sense of compassion and kindness towards
ourselves and others.
3. Journaling: [MUSIC] In this section, I will be introducing
you to journaling, which will also be a part of
your project for this class. Before we begin with the
lessons on meditation, it is very important to become aware of
your current state. The route to enlightenment
is through self-awareness. There are a number
of ways to do it, but today, I will show you how to do it with
journaling method. I have attached a
journaling template in the project and resources
section below for this purpose. You are encouraged to fill out this document before you
start the meditation. You can do it on a
device of your choice or a book which will serve as
your own personal space. Whichever method
you do or choose, these columns have to be filled only once before you do
your first meditation. It is important as this will be your reference point
which will help you understand your
progress subsequently. It's time to pause this video
and fill this template, and then move on to
the next lesson.
4. Personal Space and Posture: [MUSIC] In this section, you will learn how to
create a personal space and different kinds of
postures you can use for your daily practice. Let me remind you, you can meditate anyway, anytime at your convenience. But there are benefits of
meditating at same place, same time, every day
on a regular basis. This is based on law of association and
law of repetition. For this purpose, we first start with creating a personal
space for meditation. It has been seen that having a specific space or
time for meditation helps you easily reach a deeper meditative state
in a short period of time. So find a place in your
house surrounding fireplace, or in a garden where you can sit by yourself
for 5-10 minutes. A place where you feel
calm and relaxed. You can even decorate
the space with your own personal items that
make you feel positive, like I have done here. The second part is the posture. Again, you can take a posture that is
comfortable to you. But I would like to recommend certain postures that you
can use for this practice. There are three
kinds of posters; sitting on the ground, sitting on a chair,
and lying down. While sitting on ground, sit with your back straight and legs crossed
in front of you. Personally, I
prefer this posture as it keeps you
connected to the ground. While meditating on chair, keep your back erect. You may use a pillow
to support your back. Make sure you keep your feet completely flat on
the floor below. While lying down, be mindful that it is very
easy to dose off into sleep. You can use it when you intend
to gain deep relaxation. For hand gestures, you can either
gently keep them on your knees with your
palms facing upwards, or keep them in a dhyana mudra. Dhyana mudra is a
secret hand gesture used during yoga and meditation. It is performed by resting the right hand on
top of the left, palms facing up and thumbs slightly lifted so that the
tips touch one another. You can use any of these
postures for your practice. You are now ready to move on to the next lesson where three-step meditation
techniques will be explained.
5. 3 Step Meditation Method Explained: [MUSIC] In this section, I will explain the three-step
meditation technique. It will also cover why it works, and also how to use it. The explanation is very simple. When we're in a deep
state of meditation, we experience it at physical, emotional, and spiritual level. If you've been with us, have a unique way to expedience the changes at
these three levels. This process works by bringing a person to a
relaxed state of mind. A state wherever it is possible to sink
deeper into your mind. When you are in that state, I will be introducing few
key words at physical, emotional, and spiritual level. You will have to choose a word, you can most relate
to at that point of time and make sure you remember those words
after the session. These words will be the key to equip you to a
deeper state of relaxation in just few minutes in your regular daily
meditation practice. This is based on
law of association. Since you can relate to certain sensations or emotions than you use certain words, and becomes a known
experience for your mind. This reduces the resistance and can easily drift off
into a deeper state. More you use these words
in your daily practice, the association becomes
even more stronger and your mind gets trained to just
relax and enjoy the piece. [MUSIC] In the next lesson, I will guide you into
a deeper state of meditation and also introduce
you to the key words. Event by event, at all levels, we will choose a key word you must relate to at
that moment of time. Once you do that, we can move on to install these words into your subconscious mind and also establish and associate with it. You will learn how to
use these key words to reach a deeper state of meditation in a very
short period of time. Once you reach at that level, you can either just meditate or repeat a positive if
mission for yourself, which we've call it decided. The choice is yours. If at end of this
meditation session, if you feel that you have forgotten your key
words do not worry. All you have to do
is just listen to the whole session again and
choose an appropriate giver. [MUSIC] These words are
installed in your mind, you are ready to begin your
daily meditation practice. All you have to do is
close your eyes and repeat your physical keyword
three times in your mind. Take seven deep breaths. Then repeat here,
emotional key words three times in your mind and
take seven deep breaths. Finally, repeat your
spiritual key words three times in your mind. Reach a deep meditative state. Remember, a lot
of people may not be able to experience
the trans immediately. They will have to use this method regularly
for a few days, and gradually reach
to that state. It's now time to move on to the next section
of meditation. Where I'll take you into deep trucks and help you
install the key words.
6. Meditation and Key Word Installation: Welcome to today's class. First of all, let
me congratulate you for reaching this level. You have already done 80
percent of the steps. At this stage, all
we have to do is introduce and install the
keywords to guided meditation. This is a very
powerful technique, which can take you to a very
deep state of meditation. Pay close attention
to everything I say. Find a quiet place for yourself, where you won't be
disturbed for some time. This process works by
bringing a person to a relaxed state of
mind where it is possible to sink in deeper into your own minds and rewrite or reprogram your
subconscious mind. That physical and
mental relaxation. The process helps us to
bypass our conscious minds and introduce positive thoughts and ideas into a
subconscious mind. In this session, I will be
introducing few keywords, at physical, emotional
and spiritual life. You will have to
choose a word you can most relate to at
that point of time, and make sure you remember
those words after the session. These words will be the key to take you to a deeper state of relaxation in just a few minutes in your regular daily
meditation practice. At the end of the session, if you forget these
keywords, do not worry. All you have to do is
listen to this audio again, and choose the keywords again. As I guide you to the process, you will learn how to
use these keywords to reach a deeper state
of meditation. Once you've reached there, you can just meditate or
repeat a positive affirmation, which you decide for yourself. The choice is yours. The process has to be repeated completely for every suggestion that you want to give
your subconscious mind. Try to use only one
affirmation for seven days and then move
on to the next one. It is more beneficial to do your meditation practice at same place and same
time every day. So now, let's begin. Take three nice deep breaths. Breath in through the nose, inhaling all positive analogies. Breath out through the mouth, exhaling all negative analogies. Breath in, breath out , in and out. With your eyes comfortably very closed, focus your attention and feel your breath going in and out
with your normal breathing. Observe your breath,
watch your nostril. The air enters your nose. The temperature of the
air that enters in. Which parts of your
nose the air touches? How deep each breathe goes? Which parts of your body moves with each
and every breathe? Just observe your
normal breathing. Do not try to make any changes. Feel your chest and
abdomen go up and down, up and down for each and
every breathe you take. Feel how your physical body is so relaxed right now. Notice how each and every part, each and every muscle of your body is becoming
more and more relaxed, more and more
comfortable right now. Become aware of all
the blessed sensations and movements in
your body right now. Just observe and feel them. Do not try to make any
movements right now. You may focus on your eyelids. With each and every breath, start breathing out
all your stress, all your tensions through
your closed eyelids. With time, your
eyelids will begin to become lighter and lighter. Your eyes are
comfortably closed, and we're going to
start going deeper and deeper into a deep
meditator state. With each and every breath, you will keep going
deeper and deeper. I'm taking you down to a position that is
very safe in your own mind, and you'll going to keep going deeper and deeper till you feel you have reached the
most receptive state in which you can work
on your condition. So with each and every
breath your take, give yourself the permission
to go deeper and deeper. Your physical body
will relax and your mind will be completely
calm and peaceful. The deeper you go, the more you're relaxed. The more you relax, the deeper you go. With your eyes comfortably closed, focus your attention on the
toes of both your feet. Feel a wave of relaxation. Going to your body, starting at your toes. feel it coming
through your soles, through your heels, to your ankles, slowly into the
gulf of your legs, to your knees up to your thighs. Feel the relaxation going to your hips into
your stomach muscles, all the way up
through your chest, your throat, your chin, mouth, nose, eyes, forehead, on the
back of your head, down into your neck. Feel your shoulders relaxed. Feel the wave going
down your arms, your hands, and your fingers. Your entire physical
body relaxes deeply and completely with
each and every breath. Your physical body
feels so light. So light that you won't be able to feel your own
weight right now. Get in touch with your light body. It feels so comfortable and light as if it was
entirely made up of light only as if your entire body is
floating in air right now. Freedom to go wherever you want without any direction,
without any purpose. Chest going with
the flow right now. You feel so happy enjoying your freedom, enjoying your lightness, enjoying your own inner peace. I'll now mention few
physical keywords. Choose one word
from them which you respond or relate to at your
physical level right now. The words are
lightness, relaxed, floating, loose, tingling, vibrations, freedom. I repeat; lightness, relaxed, floating, loose, tingling,
vibrations, freedom. Choose a word you can relate to. Now repeat this word
three times in your mind. Get in touch with the feelings
of your physical body. Focus on your breath. Feel your breath coming
in and going out. I'll now mention few
emotional keywords. Choose one word
from them that you respond or relate to
emotionally right now. The words are; peaceful, happy, tranquility, stillness, free, satisfaction, love. I repeat. Peaceful, happiness, tranquility, stillness, free, satisfaction, love. Choose the word
you can relate to. Now repeat this word
three times in your mind. You're getting in touch with the feelings of your
emotion state right now. Now it's time for
spiritual keyword. It will always be
the word meditation. Focus on your breath. Feel your breath coming
in and going out. After sometime whenever
you feel comfortable repeat the word meditation three times in your
mind to yourself. Feel its power. Feel its effect at
your mind level. These words are very
influential and important. They have the power to enrich your inner experience with
deep peace and tranquility. The physical word will help you relax at
the physical level. The emotional word will help you relax at
the emotional level. Finally, the word
meditation will help you reach a deeper
meditative state. At this point you can repeat your affirmations or just
sit in a meditative state. Concentrate on your breath. Feel your breath coming in and going out. Bring your feelings back to your body. Bring yourself back to the place you are right now. Open your eyes. Change your position. Move your fingers and toes. Henceforth, whenever you want
to use this technique just follow this procedure to reach a deep state
of relaxation. Repeat your physical
keyword three times and then take
seven deep breaths. Then repeat your emotional
keyword three times in your mind and take
seven deep breaths. Finally, repeat the
word meditation three times in your mind. You can then meditate or repeat any information
of your choice. Repeat all the steps for each
new suggestion you want to give yourself. Thank you.
7. Reflective Grading: [MUSIC] Congratulations for the
successful installation of the key-words and arriving to this section of reflective and creating of your experience
on monthly basis. Just get in touch with
your inner self right now and grade these
questions from 0-10. The Grade 10 are the
emotions felt in the journaling
template which you filled before starting
this meditation. Grade 0 is when you do not
feel those emotions anymore. For specific goals, Grade it 10 if you feel
it's impossible to achieve and Grade 0 is when you feel you
have achieved your goal. For example, if you're goal is weight loss or any
measurable goal, enter your weight or measurement every month and observe your
progress on monthly basis. Each month, using the grading template in the project and
resources section, get in touch with yourself. Grade different aspects of your life by numbering
them in these columns. Once you start meditating on a regular basis with
this technique, come back to this template, on the first day of every month and grade yourself
again on this template. When you do this regularly
on monthly basis, you will be able to see your own progress over
a period of time. That will further
help you to plan better and keep
yourself motivated. Make sure you complete
this template every month. This project work is an excellent tool to
keep yourself motivated, inspired, and also to see your own personal transformation
over a period of time. I would love to see the progress you're making in
a period of time, so please do share
these sheets on monthly basis in the folder
below for all of us to see, motivate each other,
inspire each other. [inaudible] [MUSIC]
8. Takeaways: [MUSIC] Congratulations for reaching to the end of this class. In this class, we learned
that meditation is a very simple and easily
achievable state of mind. All we have to do
is be existent. Remember your reasons
why you took this class. Work on them using this
three-step meditation method. I would love to see your progress in your
journey of life. Please share your
gradation sheets on monthly basis in the
discussion section below. Thank you for taking the class. Thank you. [MUSIC]
Ushma Tandel, Homoeopathic Doctor & Hypnotherapist
