WEBVTT 00:00:00.191 --> 00:00:03.336 Give yourself 10 to 15 minutes 00:00:03.336 --> 00:00:07.776 where you can sit where you won't be disturbed with your back straight 00:00:07.776 --> 00:00:10.600 with your soles of the feet on the floor 00:00:10.600 --> 00:00:16.069 where you can begin now to focus on your breathing 00:00:17.196 --> 00:00:22.292 Practicing meditation and mindfulness can bring about many benefits 00:00:22.292 --> 00:00:27.327 but like anything the more you practice the better you feel 00:00:27.550 --> 00:00:31.230 and the better you feel the better decisions 00:00:31.230 --> 00:00:36.046 that you make as your focus can improve your judgment 00:00:36.046 --> 00:00:40.627 can improve your willpower increasing the better you have 00:00:40.627 --> 00:00:44.627 better able to control your emotions and to be a present 00:00:44.627 --> 00:00:46.486 in the moment. 00:00:46.716 --> 00:00:50.716 You see, our brains need servicing, 00:00:50.716 --> 00:00:56.058 our brains need time for us to calm down 00:00:56.058 --> 00:01:01.898 for us to activate the parasympathetic nervous system 00:01:01.898 --> 00:01:09.783 and that is the nervous system that is responsible for rest, recovery and repair. 00:01:10.703 --> 00:01:15.813 Now as you begins to focus your mind on your breath 00:01:17.526 --> 00:01:25.525 observe your breath now as you breath in and breath out. 00:01:28.071 --> 00:01:35.607 Now breath in through your nose and out through your nose. 00:01:38.221 --> 00:01:43.416 One of the challenges that we face when we meditate just like in life 00:01:43.416 --> 00:01:50.473 is hold our attentions on one thing to the exclusion of everything else. 00:01:52.598 --> 00:01:57.229 So if your mind wander that's fine 00:01:57.229 --> 00:02:02.511 just bring it back to focusing on your breath 00:02:02.511 --> 00:02:05.871 Music 00:02:05.871 --> 00:02:11.313 As you notice the difference between an in breath 00:02:14.466 --> 00:02:17.434 and in out breath. 00:02:20.234 --> 00:02:22.949 It's the simplest things in life 00:02:22.949 --> 00:02:25.901 that we often take for granted 00:02:27.891 --> 00:02:31.631 and bringing your attention to your breath. 00:02:31.872 --> 00:02:33.878 In this moment 00:02:35.830 --> 00:02:39.830 can make you more aware of the life force 00:02:39.830 --> 00:02:43.830 that run through your body now. 00:02:45.840 --> 00:02:51.850 As you continue to focus your attentions on your breath 00:02:52.210 --> 00:02:55.210 observing your breath comfortably 00:02:55.210 --> 00:03:02.683 coming in your head comfortably down your spine 00:03:04.125 --> 00:03:10.793 comfortably into our hips, comfortably down to your toes 00:03:12.545 --> 00:03:15.925 and all the way up to your nose 00:03:17.192 --> 00:03:21.192 and then down to your hands. 00:03:24.077 --> 00:03:29.177 Take a moment to imagine that your body and your mind 00:03:31.053 --> 00:03:32.992 is a place of peace 00:03:34.513 --> 00:03:38.077 tranquility and calm 00:03:39.747 --> 00:03:43.277 and with every breath that you take. 00:03:43.277 --> 00:03:48.017 You can allow yourself to feel even karma 00:03:50.777 --> 00:03:54.777 even more relaxed. 00:03:57.061 --> 00:03:59.491 Meditation is a tool 00:04:02.933 --> 00:04:05.943 tool to give you 00:04:05.943 --> 00:04:09.953 what you need more of in your life. 00:04:10.521 --> 00:04:12.531 Space 00:04:14.956 --> 00:04:20.096 and as that space expands continue 00:04:22.149 --> 00:04:24.542 to focus on your breath. 00:04:26.717 --> 00:04:29.467 Noticing the gentle rise 00:04:32.367 --> 00:04:37.470 and fall of your chest abdomen as you breath out 00:04:39.021 --> 00:04:44.177 and it relaxes continue to focus on your breath 00:04:45.464 --> 00:04:47.584 breathing in 00:04:50.261 --> 00:04:52.841 breathing out 00:04:55.311 --> 00:04:57.161 and 00:04:57.534 --> 00:04:59.294 as you breath out 00:05:00.520 --> 00:05:03.070 you can let go, 00:05:03.700 --> 00:05:06.760 let go of any tension, 00:05:07.655 --> 00:05:10.443 let go of any doubt. 00:05:15.511 --> 00:05:19.511 Let go of anything that is holding you back. 00:05:23.057 --> 00:05:25.517 As you breath in 00:05:25.749 --> 00:05:29.749 a sense of optimism. 00:05:31.754 --> 00:05:35.754 Breathing in a sense of of tranquility. 00:05:39.600 --> 00:05:41.439 Breathing in 00:05:43.510 --> 00:05:48.691 eveything now that makes you feel at one 00:05:50.123 --> 00:05:52.133 with who you are 00:05:56.470 --> 00:06:00.470 and with each breath that you take now. 00:06:02.450 --> 00:06:08.471 You can observe how you feel wonderful 00:06:08.836 --> 00:06:12.836 alive. 00:06:15.202 --> 00:06:18.982 And that that's sense of calmness and tranquility 00:06:19.202 --> 00:06:23.202 flows and flows 00:06:23.731 --> 00:06:27.731 with each breath it expands more 00:06:32.359 --> 00:06:39.429 into every muscle into evey bone into every blood cell in your body. 00:06:41.890 --> 00:06:47.225 As you gives your body and mind the gift of the breath 00:06:48.438 --> 00:06:51.681 the gift of oxygen 00:06:51.681 --> 00:06:54.652 the gift of life. 00:06:59.691 --> 00:07:03.691 Continue to focus on your breath 00:07:08.444 --> 00:07:10.764 and if your mind wanders 00:07:12.548 --> 00:07:16.548 just bring it back. 00:07:27.499 --> 00:07:31.499 Fit wanders just bring it back 00:07:45.455 --> 00:07:50.974 This is easiest way for you to take control 00:07:55.110 --> 00:07:59.110 you know your future is unwritten 00:07:59.759 --> 00:08:05.574 and you have the power to create the life you want today. 00:08:07.349 --> 00:08:11.349 But all the begins with your breath. 00:08:13.498 --> 00:08:17.498 It all begins now 00:08:20.305 --> 00:08:24.305 as you can continue and continue 00:08:28.469 --> 00:08:32.469 to let your mind be free. 00:08:36.385 --> 00:08:40.385 Carmine's are like a channel 00:08:40.450 --> 00:08:44.450 if we channel our mind to where we want to go 00:08:46.205 --> 00:08:50.205 we take control 00:08:50.361 --> 00:08:55.949 and with each breath you take that come each time your mind 00:08:55.949 --> 00:08:59.949 wanders, you bring it back. 00:09:00.860 --> 00:09:04.860 You take control. 00:09:14.097 --> 00:09:17.287 Relaxing 00:09:17.444 --> 00:09:21.444 Experiencing life in the moment. 00:09:27.211 --> 00:09:34.365 Meditation is like physical exercise in term of the more you practice 00:09:35.434 --> 00:09:39.434 the stronger, the fitter you become. 00:09:41.127 --> 00:09:46.183 Practicing daily is one of the most important things 00:09:46.183 --> 00:09:49.127 you will every do in your life. 00:09:50.393 --> 00:09:54.393 As you continue to take a few more deep breaths 00:09:55.674 --> 00:09:59.537 become aware of how you feel 00:10:00.627 --> 00:10:07.383 As you rise to the challenge of taking these feeling 00:10:08.369 --> 00:10:12.809 this practice into your day-to-day life. 00:10:14.178 --> 00:10:20.825 The way you faced with challenges setbacks things that happen 00:10:20.825 --> 00:10:23.504 that maybe you didn't anticipate. 00:10:23.504 --> 00:10:30.983 You have the opportunity to put yourself into resourceful space 00:10:33.623 --> 00:10:37.623 and as you focus on that space now 00:10:39.376 --> 00:10:43.376 take a few more deeper breaths 00:10:45.866 --> 00:10:49.866 and just know the power of what you have just done. 00:10:53.198 --> 00:10:57.198 Giving yourself loving-kindness 00:10:57.240 --> 00:11:00.810 showing yourself some respect 00:11:01.122 --> 00:11:04.032 wearing the smile on your face. 00:11:04.797 --> 00:11:10.824 In the knowledge that you are developing yourself in powerful ways . 00:11:13.609 --> 00:11:19.913 Take a few deeper breaths bringing yourself slowly back 00:11:21.009 --> 00:11:23.079 into your room 00:11:23.197 --> 00:11:28.282 become aware of some sounds and sensations outside of your body. 00:11:30.216 --> 00:11:33.546 As you roll your shoulders back 00:11:33.808 --> 00:11:35.692 lifts your shoulders up 00:11:36.652 --> 00:11:39.748 and let them go 00:11:40.405 --> 00:11:44.588 slowly open your eyes fully alert 00:11:45.455 --> 00:11:50.565 wide awake and ready to take on the day.