Transcripts
1. Introduction: Meditation, more
mindful meditation, has been one of the habits
that most changed my life. It allowed me to decrease
my stress levels, be more productive and have more focus when doing
any particular task. It's been a huge part
of my daily routine for the past year and I can without a doubt say that is how some huge
benefits for me. My name is Janine, I'm
a medical students and online creator
at, in this class, I'm going to share how I
improved my mindfulness through meditation and how
you too can do the same. I want to explain this in a really easy to understand way so that anyone can try
this for themselves. So let's always anymore time and let's get
straight into it.
2. Class Project: Just like any other
skill share class, there's bound to be a project. And the project in this
class is to try out mindfulness meditation
every single day for one week later in the class, I'll go over how
I meditate there. U2 can follow the exact steps to try this out for yourself. Bear in mind guys,
you can do this for any length of
time that you want. Whether it'd be 30 seconds, one minute, five minutes, ten minutes, or even
just one mindful breath. What ever feels rights? You just try to do this
every single day if you can, and if possible, try to do
outdoors for the project. Just take a picture
of yourself in any meditation position and then include a short summary of how that meditation
made you feel.
3. What Is Mindfulness Meditation: So mindfulness, meditation. What exactly is this? Mindfulness is quite
simply the act of staying present in a moment. There's literally no
other complication to it. Meditation, on the other hand, is the act of practicing mindfulness and simply
putting the reps, and hence the name
mindfulness meditation. So the way we actually
do this is by focusing on one thing in the presence moments
that could be an item and objects,
a sensation. Personally, I use the breadth
as a tool to be mindful. So why is mindfulness useful? You may ask, well, each time we practice assertive behavior, each time we practice
staying present, the better we're going to
get that thing for a second. I want you guys to imagine if
you had the ability to stay 100% focused and present
at any given time. For example, when
you're studying, go hanging out with your
friends and family, even praying if you're
a religious person or recording a Scotia class like me right now,
by imagining this, I'm sure you can see how the ability of staying
present or any given time can be hugely beneficial in all different areas of life
besides being present, some of the benefits that I've experienced for myself included an increasing amount of
calmness and tranquility and also an improvement
in my focus levels. Again, these are only
the benefits that I've experienced for myself. So you may experience
these benefits or you may experience a whole
other set of benefits. The simple answer is, you must try this
for yourself to see the effects that
it has on your life.
4. How to Sit During Meditation: So now that we understand what mindfulness meditation is and also some of the benefits of it. You might be asking, how
do I do this for myself? This is what I will
go over right now. The first thing is first,
the setting is vital. Ideally, I recommend
that you sit in a quiet, comfortable place with
minimal distractions. Although I'm not gonna lie, I have meditated in a packed airplane and it's
been a pretty good experience. So it really doesn't
matter that much. But if you want to maximize the enjoyment and maximize
the benefits you can have. I recommend a quiet environment. Personally, I like to sit on the floor with my legs crossed, or if you prefer, you can sit on your bed or in a chair is completely up to you. So now that we sat down in
a comfortable position, we're going to simply
close our eyes and use our breath as
an anchor or quite simply a focus points during the meditation practice with the breath work itself. I like to take a deep
breath in from my nose and hold that breath
for five seconds. So I usually do a mental count down from five all
the way down to one, and then I slowly
exhale from my mouth. And this way allows you to
minimize those disruptions and that count down
really helps with you focusing on
the breath itself. Usually when I do this, I don't have an end goal. I don't set a time
limit for myself. So what I like to do
is set a stopwatch on my phone so that I can keep
track of how long I do it. When I do finally
decide to stop, I simply do the
practice for as long as it feels right. On that day. Some days is two minutes, sometimes it's ten, some
days it's way longer. However, because
there's no time limits. You want to limit your good experience if
that is what you're having, that is literally, it
sounds extremely simple. And that's because
it is, however, it is not as easy as it seems, because it's very common for destructions to enter our
mind during this practice. So I'll go over how to deal with these disruptions
in the next lesson.
5. Common Misconceptions: Now, one of the
biggest misconceptions I myself had when I first started meditating
or is that you won't experience
any distractions. This just wasn't the
case even to this day. One entire year since
I started meditating, I still get distractions when
I tried to meditate is very natural and it's very
normal for you to have thoughts that pop into
your mind out of nowhere. And these doors can
be completely random. You, I'm not going to lie. Sometimes. I even have thoughts about things I should probably
not be said on camera. However, my ability to
regain my focus and focus back onto my breath
has gotten a lot better. The goal is not to completely remove
distractions from our mind. The goal is to get better at dealing with them
when they arise. And that is something I will
discuss in the next lesson.
6. Dealing With Distractions: We're going to talk
about dealing with structures and by disruptions, I mean, mental distractions. It's all those
thoughts that pop into your mind and it can
be completely random. Things like that. Pizza you had last week
or your friend's dog, or that TV show that everyone
keeps talking about. These are normal. It is very normal to have these mental disruptions
whilst we try to meditate. So I'll give you guys the
step-by-step way that I use to deal with these
distractions or when they arise. Firstly, you have to
acknowledge that you have shifted your focus
from the Bronx. The next thing to do is to
take a pause for a second. Don't let that mental
destruction get carried away for your train of thought to go completely in the
other direction. Just take a pause and finally, try to reconnect with
the presence moments, allow that thoughts, and
allow that destruction to slowly fade from your mind. Now, you're probably going
to experience this many, many times during each
meditation practice. So I'll say don't
blame yourself, don't beat yourself up for, it's completely fine,
is completely normal. The more you practice regaining your focus wants
these disruptions arise, the better you'll get
at dealing with them. And not only that, you also get better at preventing them from
happening in the first place.
7. The Best Time to Meditate: Now that you know
how to meditate, you might be asking yourself, when is the best time
for me to do it, and that is what I will
cover in this lesson. Personally, what
I like to do is I meditate either in the morning, the afternoon, or the evening. And each one of those
brings their own range of benefits and effect
on me personally, I love meditating in the morning and the reason for
this is that it allows me to start off the day with a fresh
and clear mind. And I find that that
works perfectly for my routine and how my
day is structured. The only drawback to this
is that a lot of us, myself included sometimes a
very, very busy mornings. And so it can be
difficult to find the time to actually meditate for extended
periods of length, and therefore, that brings
me onto the afternoon. This is something
that I do quite rarely what I've
realized that it has its own set of benefits compared to the
morning meditation, I feel as though this will
especially be good if you are very busy
morning person. For example, if you're taking
the kids out to school, we have a very early
start our work than this might be the best time for you. Often what happens is that
the hectic Mornings can take quite a taller knows both physically
and also mentally. And so by the time
it reaches midday, where sometimes feeling quiet, drained, not quite ready
for the afternoon ahead. You can use meditation in the
afternoon to give yourself that alone time to
just rejuvenate and refocus on the present moment. And that brings me
on to the evening. Let's say you have a
really busy morning. I really busy afternoon. And the evening might be
the best time for you often this is when the majority of
us have the most free time. And so it can be amazing to have those long
meditation practices. Now don't get me wrong. I'm usually a morning
meditation person, but I've found that the
nights that I meditate, I usually drift off to
sleep much quicker. And I think the main
reason for that, because when I do
meditate in the evening, it allows all the thoughts and all the worries and concerns from the day
to be dealt with. And I think that really
helps when it is finally time to get into
bed and go to sleep. I find that my mind is racing with thoughts
and it just allows me just drift off nice and
easy without any trouble. So there really is no right
or wrong time to meditate. You might even switch it up depending on how busy
you are that day. The main thing to remember
is to just try and do some form of mindfulness
meditation every single day. I recommend that you
experiment with the timings and see which one benefits you. The most.
8. How to Stay Consistent: Now the most important
thing to remember about mindfulness meditation is that
you must stay consistent. Consistency guys is key. The more you practice this, the more benefits you
will start to experience. So I thought I'd give you guys three tips in order
to help you stay consistent with the
first one being to have low expectations. I said, don't even bother
expecting that you're going to have 100% focus at all times. It's just very, very uncommon unless you're
extremely good at this, and unless you're extremely
focused and disciplined, this is very, very rare. I would say that you should embrace the learning
curve and embrace the fact that you will get
better at this over time. You will get better
at dealing with these disruptions
as time goes on. The second step is to
do the bare minimum. Do a little bit
every single day. If you can't do five minutes of meditation, just do one minute. And if you can't
even do one minutes, just do one mindful
breath a little bit. Every day goes a
really long way. And the final tip is
to do this meditation at the same time,
every single day. Try to incorporate
this into a routine so that when that
particular time comes, you automatically
know that, okay, this is my meditation time and this is a time
that I'm going to completely unwind and
simply be present.
9. Final Words: So that is the end
of the class, guys. Thank you for giving me the privilege of teaching you about mindfulness
meditation. I hope it serves you well. I really look forward to seeing all of your
different projects and seeing how you experience
the benefits of meditation. If you want to keep up with me, you can check out my
social links down below. I'm sure I'll see some
of you guys over there. And as always, guys keep rising and I'll catch
you in the next class. Piece.
Junaid Ur-Rehman
