Transcripts
1. Introduction: Welcome to the meditation for beginners class. My name is Armand Jody, the founder of Romani talks, a media company which helps engineers and entrepreneurs improve their communication skills so they can articulate their ideas with clarity and confidence. Imagine that you're speaking if shorting to get in the zone, then suddenly a distracting thought pops up and derails you from you getting into the zone. If this happens every now and then, that's fine. But when it consistently starts to happen and you keep on losing your focus, this is causing a lot of issues in your life. You're speaking impact sorts of plummet, your productivity, sorts of plummet, and your distraction muscle is getting stronger and stronger. In this era, more people are suffering from destruction. And this is something that is a mental issue. Luckily, you could always take your mind to the gym, and that's exactly what meditation is. Four. There's so much different talks regarding meditation nowadays, where it's time that we simplify it. In this beginner's class, you're going to understand what is meditation. You're going to understand five different practices that you can choose from, the suits, your personality. You're going to be given a system that you can use to do meditation long-term. And finally, you're going to get a class project that allows you to test out the knowledge and implement meditation into your life. If you're ready to improve your focus and reduce your distraction, then I'll forward to seeing you inside.
2. What is Meditation?: If you Google meditation, you're going to see so many different definitions for it. Since this is my class, I'm gonna give you my definition. Meditation is the art of making your mind one-pointed, or more specifically, sharpening the mind. When you're capable of sharpening the mind, what happens is that you are not getting lost in your thoughts, but instead you're in the present moment and your thoughts become a tool. For the rest of this class, I'm going to be teaching you how to make your mind one-pointed by using a target, which is going to help you in your journey.
3. Benefits of Meditation: Now before I give you this target, let me give you some benefits of meditation because I see skepticism in your eyes. You don't necessarily know if this is going to work for you or you've tried it before and it didn't work for you? My question is, how long did you stick with it was a for at least six months of daily practice. Because if you do meditation every single day for six months, you will notice benefits of increased creativity, increased skin, increased focus. These three alone should make you start getting enthusiastic. Because these three soft skills will help you out for Mendeley, especially when you're communicating with other people. In the information age, creativity is a luxury. So if you're able to control your mind and use the thoughts to create this as a leverage point. If you can focus for extended periods of time. Now, productivity starting to skyrocket. What other people required three hours to do. You could do it in 30 minutes. And for meditation, you start to build a thicker skin. A lot of small things start to roll off of your back before you use to get furious when someone cuts you off in traffic. But nowadays, it's a little different. You understand the art of controlling your mind and bringing it back to the present moment. The ticket, the skin, the less distress. These are just a few benefits that you can expect from doing meditation long-term.
4. #1 Mistake for Meditation: Shortly, I'm going to start giving you a few targets that you can target your mind towards. But as you're choosing this target, you're going to notice something your mind may be fighting against you. Your mind naturally wants to focus on many different thoughts and wants to keep hopping from one thought to the next, to the next. So when you're trying to get it to focus on one particular target for a prolonged period of time. Many times, your mind is going to wander. The novice meditator sees that the mind is wandering and they're like, tank this socks, I'm doing something wrong. While the season meditator expects the mind to wander. And once they expect the mind to wander, they simply make themselves aware. Whenever they got disrupted, then they gently come back to the target. The entire process of meditation is that process where you're making yourself aware that you've got distracted, then you're coming back. You're fighting against resistance and coming back, coming back, coming back. That's a bicep curl for the mind. We don't go to the gym and lift weights. We understand that the tension is going to make our muscles stronger. Likewise, every single time that you are willingly bringing your mind back, that tension is making her mind Schrodinger. So the mistake is when you start to vilify your mind wondering. But the smart thing to do is be grateful that you make yourself aware that you are caught up wondering, that's how your mind is programmed. And once you are grateful each rep that you bring back, the stronger and more grateful that you become, which helps you attach a positive perception to the act of meditation.
5. Finding Your Target: So for the next couple of slides, I'm going to give you five different targets that you could choose from. Now, quick little disclaimer, these are not the only five targets that are out there in this world. These are simply the targets that work for me and respect to my life. And this is why I'm teaching regarding it, because it is my class. But whatever works for you in terms of target, that you could stick with long-term, stick with it. Because it doesn't necessarily matter which targeted is. The simple act of view making her mind one-pointed is what matters. Choose something and stick with it long-term. And let's begin off with the first target.
6. #1 Breath Meditation: The first target that you could focus on is the breath. I recommend you find a quiet room. You close your eyes, and you count your natural breaths. In the beginning stages, you may be tempted to consciously change your breath where you are focusing on inhaling, focusing on exhaling. I recommend that you do that natural breaths because this allows you to feel more relaxed. The more relaxed that you're becoming, the more that you're shorting to understand how your body works. He sought to understand how complex a simple task, like the breath is. And the more that you center yourself on your natural breaths, the more that you feel calm and high pressure moments in the real-world, keep gently bringing yourself to the natural breaths. Inhale from the top of your nose to feel the wind exhale. And just keep doing this and targeting your mind on this particular point.
7. #2 Knowledge Meditation: It's not just what you've learned, is what you remembered of what you learned. The more that you remember old knowledge, the more that you sought to strengthen the neural pathways, the stronger that the neural pathways become, the more that you start to embody the knowledge. And that's what the purpose of this meditation is. I want you to set aside some time to consciously remember all school knowledge that you deem relevant. You can only deemed relevant if you are trying to improve in a certain goal. If you're not trying to improve an anything, then all knowledge is going to either seem relevant or is going to seem irrelevant. But when you spot a target that you are trying to improve on, let's say you're trying to become a better athlete. That's when particular knowledge from your life is going to become much more relevant. Such as you wearing a mask when you are working out a couple of years ago as you were doing P90 x. This is relevant knowledge. You're remembering why you used the word that mask, how you would introduce resistance to your breath and that knowledge is nowadays being remembered. Another thing that is going to be deemed relevant knowledge is nutrition. You remember the whole macros, protein fat, carbs. You're recalling that information. And the more that you're recalling information, the stronger that your neural pathways are becoming. And the stronger that it is becoming, the more that you're fixing your mind upon knowledge. And that's a great target. If you ask me.
8. #3 Body Meditation: The third target is your body. For this type of meditation, once again, you want to find a quiet room. And at this point, you're not necessarily just focusing on your breath, like Target one. You're focusing anywhere. There's tension. And you'll notice when you're in a quiet room by yourself that there's a lot of sensations that's normally going on in your body that you weren't aware of? Did you know that a lot of people get anxious quickly because they're not familiar with their body. A lot of the times the act that's causing them the nerves is not really caused them the nerves. It will had a moment like that when you're going to go to the grocery store and for some strange reason, you're feeling anxious. There's nothing logical about that. You go to the grocery store all the time. Why would you possibly be nervous? You're not it's just that you're not familiar with your body. So in regards to this type of meditation, you're starting to familiarize yourself with the body. You're starting to feel the different sensations in your kneecap behind your right ear on your left shoulder. And the more that the mind starts to become aware of the body, the more that you are present rather than living in your head. You now short living in the body. And this allows you to maintain a cool, calm, composure.
9. #4 Picture Meditation: Do you know a lot of people have a fuzzy idea of what they look like. Sure. They can recognize themselves from an Instagram post or a Facebook tag. But if you ask them to close their eyes and recreate themselves in their minds eye, they're not able to do it. It's an extremely blurry image that they're creating. Why? Is because naturally us as people were viewing life through first perspective, not third. So for this type of meditation, we're going to change it up. We're going to find a large picture of ourself, roughly where the image of the picture, the head on that picture is the size of our real life head, close. And we could get a picture like this from Office Depot or any sort of printing service. And once you find a picture like that, I want you to center your mind on that. Anytime that your mind is wandering off, gently bring it back to your pretty face over and over and over again. Not only are you focusing on targeting your mind, another great thing is happening here now improving your chances of visualizing. Because now you're able to reproduce yourself when you close your eyes. And you could visualize whatever you want. And when you can visualize yourself, that's when you start to improve your self-esteem. A lot of people, they have so much accomplishments, but they don't feel good about themselves because they have no clue what they look like. And when you have no clue what you look like at all, or if it's fuzzy. You normally tilt negative. You sorted Thank you. Look ugly while you're speaking. So through this type of meditation, not only are you targeting your mind more, you're starting to understand how you look like, which helps you improve your visualize things skills and allows you to think much more clearly.
10. #5 Deliberate Practice: The final kind of meditation is what I call deliberate practice. There's a big difference between these two following players. One player goes to the basketball court and spent three hours, they're shooting free-throws. But as ensuring the free-throws at 1, he's thinking about Disney World. Another point, he's thinking about Nutella. Another point, he's thinking about its parking ticket. And his mind is everywhere but shooting the free-throws versus the other player who's in the court for roughly 30 minutes. But as he shooting free throws, he is focused. His mind is constantly bring bought back to the hoop. His mind is also trying to think about Disney World, Nutella, and the core issues. But he keeps bringing it back. This guy is doing deliberate practice. The first guy is in la, la land. You could do anything in terms of deliberate practice if you make that the intention, such as doing your dishes, cleaning a room, shooting free throws in the court. So when you viewed like this, Any act out there can be turned into meditation, can be turned into an opportunity for you to target your line if you make that the intention. So which activity do you like to do? Or which activity do you find extremely boring? What do you do anyways, like cleaning your room and use this as an opportunity to meditate, to target your mind.
11. Setting Up a Routine: So this four, you have five different targets that you could choose from. And a part of you may be wondering, Okay, Now what, now what is that? You don't want to overdo it. A lot of people that's watching this class right now is we want to get amped up. They're going to be like, yes, I got the perfect target that works for me. And I'm going to meditate for three hours a day. Big mistake. You don't wanna do that because when you try to overwhelm yourself, your mind doesn't like that. Because remember what we said earlier. Your mind does not like focusing on one target for a prolonged period of time. And another thing your mind doesn't like to do is work. So when you're trying to make your mind work for a prolonged period of time, the chances of Euclidean meditation sorts of skyrocket. Instead, what I want you to do, spend one to two minutes a day, preferably in the morning meditating on your target. The reason I'm telling you to do one to two minutes is because your easing your way into this beautiful act. And another great thing is that, and now your mind doesn't know that it's working. You're sneaking this act into your lifestyle where many people are going to start with all this enthusiasm and the revertant Julie going to quit. Not you. You're going to keep on going on and on and on. And you're going to hit that six month mark because you work your way up. As you keep on getting more days down. Eventually, you can start raising it. Rather than doing one minute. You could eventually do two minutes. After two minutes, you could do two minutes and 15 seconds. With the most important part is to gradually work your way up and try to do it every single day.
12. Class Project: Now it's time for the class project. What I want you to do is choose one target. The ones either listed in this class or a target from your personal life that works for you. And I want you to stick with it for the next seven days. And every single day for the next seven days, I want you to meditate for at least one minute. A day. Was a seven days are up. I want you to report your findings. What, in regards to meditation came easy? What was difficult? Can you see yourself doing this task for at least six months? If so, why? If not, why not? And I want you to get as detailed in regards to this act as possible. Because the more detailed that you become in regards to meditation, the more cognition that you develop in regards to this act. Once you're done with your findings gone and posted on the class project section right on below. I look forward to hearing from you and if you have any questions, feel free to ask. If you enjoyed this class. I appreciate you very much for joining me in this meditation for beginners course. And I believe this is going to be a skill set that will help you in the upcoming generations to improve your focus. If you want to stay updated with the Armani talks brand, be sure to check out or money talks are com, which has a lot of my blogs, podcasts, videos, books, and much more. Check it out on Armani talks are calm and I appreciate you for joining me.
Arman Chowdhury, Confidence thru Communication
