Transcripts
1. Class Introduction & What You'll Learn: I'm Benjamin, I've been meditating every day
for three years, and I can tell you it's one of the best habits I
got into doing. I feel sharp, my focus is good. I don't get distracted
as much anymore, and it has also had a massive
impact on my relationships. In this class, we're going to cover why you should meditate. The biggest misconception
on meditation. What meditation really is. Because some people
get it mixed up. The correct mindset
you should have while meditating and finally,
how to meditate. I think you'll find
it really helpful, and I'm looking forward to
seeing you in the class.
2. Class Project : What You'll Do: Every class on Skillshare
requires a class project. Now, don't worry, you don't have to post it if
you don't want to. You can find it in the projects and resources tab
under the class, and there you'll find a 14
day actionable timetable. You can start literally
from today from day one, and go throughout it to day 14. It's so easy, bro. You don't have to
worry about anything. You can either start
filling it out today or as you go
throughout the class. This will help start and solidify your meditation habit
so it becomes permanent.
3. Why You Should Meditate: Once and I remember
this clearly. My mom was speaking to me and
I had my phone in my hands, but I wasn't really using
it. I was looking at her. But she was speaking and I had absolutely no clue
what she was saying. In my head, I wasn't really
thinking of anything. My head was just blank clouds. And then I remember
her asking me a question and me snapping
back into reality like. And in that moment, I felt
so dumb, so ridiculous. And it was embarrassing as well, because having to ask her to repeat herself again,
it's not very nice. Now, what meditation
will help you achieve? What meditation will help you do is avoid what I just said. So, you won't be in the clouds when
someone's speaking to you. You won't lose focus when you're supposed to be thinking
about a specific task. You'll be wherever you are, and this is a quote from my mom. Wherever you are, be there. So wherever you are, physically, you should be there
also mentally. You shouldn't be in
a specific place but be thinking about
something else. And meditation will
help you do that. Meditation will help
you be present. That's why we call
it being present, because if you're here physically but mentally,
you're somewhere else, you're not wholly present, a comparison I always
like to use is that before I
started meditation, when I used to try
to focus on things, it was like a dirty window. Imagine looking through one. It's like see very clearly,
things are blurred. There's a stain here, a piece of dirt
here, dust all over. But as you meditate, that dust sort of clears
off, it gets cleaned. Now imagine the difference in clarity you see from a
dirty to a clean window. As a result of deeper focus that we get through meditation. It will also help you to get
into flow state more often. Now, flow state is basically
like being in the zone, they say, it's basically
having zero tots. You're just focused on one thing and it's like
you're powering through it, you're doing so well on it. Now what flow state is? It's the zone where basically
you have zero tots. You're acting and
working on autopilot. Now, that's not a bad thing. That's actually the best
thing because your mind and body are just like
working on their own. You're so focused that
you can literally leave it up to your body to work. It's literally the best
state to get into. That's why athletes have
so many psychologists and doctors and mental coaches to help them get
into this state.
4. The Big Misconception of Meditation: Anything like me, which you probably are since you're
watching this class. When I first heard
of meditation, I thought it was just
some weird practice for hippies, monks, and weirdos. But I was so wrong, bro. It's not some weird ritual or you don't have to
be special to do it. Meditation is literally
for everyone, and it's so easy to do. You don't need anything.
You just need your
5. What Meditation ACTUALLY Is: What is meditation actually? Well, it's not some hippie
ritual or something. It's basically just focus, the practice of focus. Nowadays, in our day to day
lives, we're so distracted, we're surrounded
by distractions, and that's a bad
thing because imagine you're working and
you get a text. So now you're focusing
on your phone, now you're seeing a message, now you're back on your work. Then the timer runs out. All these things are not good
for your attention span, so the more that happens
over time, it ruins it. Now, meditation is
the practice to help bring it back to a healthy
level and to a good level.
6. The Right Mindset For Meditation Part 1: Meditation is practicing
the skill of focus. Basically, how good you are
at focusing on something. Now, focus is a skill, and just like any other skill, it requires practice to improve. Now, meditation is
just that practice, so we level up our focus
so we can focus better. So don't expect to be good at the beginning because
it doesn't work like that. Imagine you're still
level one in this skill. You wouldn't be mad at a 10-year-old for not being
a professional athlete. So why are you mad at
yourself for still being a baby at something
you never practiced? Your focus and your skill gets better over time
as you practice. Obviously, the
more you practice, the better you get, and
focus is no different
7. How To Meditate (Easy): So this is how to
actually meditate. I want you to set a timer. Go in a quiet room, close your eyes and just
focus on your breath. Or else you can focus
on clearing your mind. Be an observer of what's
going on inside your mind. And when you get a
thought, notice it. Notice it as quickly as possible and try to
shift your focus back on basically a clear page. Now, there are two
techniques which I like to do during meditation. My favorite one
is the first one. Now, during this method, you're doing your
meditation practice and you get a thought. When you get that thought, you breathe in and when you
breathe out with that exhale, it's like you flip the slide. It's like you shift your eyes down and the
thought goes with it. Now your mind is blank again. This is the technique
that works best for me, but for you, it
might be different. The second technique might
work better for you. The second technique is your mestating as soon
as you get a thought, you crumple it up
like a piece of paper and you throw it away. So now you have a
clear mind again. Now, with meditation, every
time you get a thought, you shift your focus
from that thought to either your breathing
or clearing your mind. Every time you do that,
that counts as one rep. It's like when you
go to the gym, every time you do a
bicep cur, one, two. With meditation, it's like that, but every time you
shift your focus from distracted to focus. That's basically the
secret to meditation, it's just going from
thoughts to focus, from distracted to
mindful attention. Now, just like the gym, you're not going to
get better at it after one workout
or after ten reps. It takes time. But don't worry that those reps
add up pretty quickly, even if you've been
doing it for just a
8. The Right Mindset For Meditation Part 2: Now, how should you react
every time you get a thought? I put this part of the class after how to
meditate on purpose. Now, when you get a thought, as we all naturally do, it's basically it's simple, it's how our brain works. We shouldn't be
angry or annoyed. We should react with humility. You get a thought Hom. Okay, shift back
with the breath. It's simple. Don't be angry. Don't be annoyed at yourself. You're a human being.
You get thoughts, you get distracted.
We're not perfect. Now, we as human beings, we lose our focus a lot, actually more than you think,
more than you realize. And you'll notice it when
you start meditating. It's quite eye opening, but just like any other mistake, you don't dwell on
it, and you regroup to focus on your
mission on your target. Remember, every mistake,
every roadblock, every rep is needed
in order to get you where you want to go in order to get you to
your desired result. Now I remember when I was first starting out on meditation and I will get so annoyed
every time I get that thought. But then eventually, I came to the conclusion that
this is inevitable. We are human, we get
thoughts, we make mistakes. Now, there's a good way and
a bad way to react to it. Now I was reacting in a bad way, but now I know the good way, and I'm going to
share it with you. When we make a mistake, we notice it, but we
don't let it bully us. We don't let it
decide us basically. We notice it and we correct
it and we learn from it. Mistakes aren't actually
obstacles or the enemy. Mistakes are actually
the training for us to become what
we want to become. When I did that mindset shift, my experience in
meditation changed completely because now every time that I got a
thought in my mind, it didn't become like a battle or I didn't get angry at it. I saw it as like a challenge, as a rep, as like a sprint so that I could become better and closer to my goal. When you get thoughts,
don't see them as the enemy or as obstacles. See them as training to get you to a calm mind and
to a strong focus.
9. Class Summary: So you've made it to
the end of the class. This is a quick summary to basically run through all the things that
we went through. So why you should meditate. Meditation will
improve your focus and basically leave you
with a calmer mind. It will also improve your
relationships because you have a deeper focus and can connect to people
on a deeper level. The big misconception
of meditation, people think that to meditate, you have to be some weirdo
or a hippie or a monk. No, meditation is for
everyone and it's very easy to do once you know
what you should be doing. What meditation actually is. Meditation is just the
practice of focus. Focus is a skill, and just
like any other skill, we improve it through practice and that practice is meditation. The right mindset
for meditation. Don't expect to be
good when you're still a beginner at a skill. Obviously, you get better
overtime as you improve. Now, how do you
actually meditate? Go in a quiet room, set a timer, close your eyes, and every time you get a thought
or you get distracted, refocus, bring your
attention back to either the breath or clear
your mind of the thoughts. There are two
techniques to do this. Either every time
we get a thought, swipe down so that you
clear your mind or technique number two is every
time you get a thought, crumple it up like
a piece of paper. And throw it away. Every time
we shift our tension from a thought or a distraction
to somewhere directed, somewhere present,
that comes as one rep, like in the gym, every
rep is extra practice. We get better with every rep. Obviously, this takes time. Now, every time
you get a thought, you shouldn't be angry. You shouldn't be annoyed,
react with humility. Just like after
making a mistake, don't let that mistake
dictate basically your word. See this thought as your
training to a better focus. Thoughts are not the enemy. Thoughts are necessary
for us to have better focus and to get
closer to our goal, which is a calm
and focused mind.
10. Class Conclusion: Oh, you've made it. First of all, I congratulate
you. Well done. You're actually serious and dedicated about
your improvement, and I salute you for that. I wish you well in
your life and in your journey if we
never meet again. And if you want for
us to meet again, you can find me on my website or on YouTube. It's
in my profile. If this class helped
you, please leave a review because it will help me get out my content
to more people. And as always, you're not
early, you're not late. You're just on a different
timeline on your timeline.
11. 10-Minute Follow-Along Meditation: Two, one, start. Focus. A Focus. Focus. Focus. Focus. O. A Focus. Focus. P. F. For Focus. Focus. Focus. Focus. O. I Focus. Focus. Focus. You're finished. Well done.
Benjamin, Sharing Knowledge
