[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:13.20,0:00:18.32,Default,,0000,0000,0000,,All right, so I figure probably\Nthe best place to start is the beginning.
Dialogue: 0,0:00:19.36,0:00:23.47,Default,,0000,0000,0000,,So I've been raised with kind of\Na spiritual background my whole life.
Dialogue: 0,0:00:24.00,0:00:26.86,Default,,0000,0000,0000,,My mom has always been\Ninto yoga and meditation.
Dialogue: 0,0:00:27.22,0:00:30.52,Default,,0000,0000,0000,,She actually was trying to get me into it\Nfor most of my young life.
Dialogue: 0,0:00:31.43,0:00:33.82,Default,,0000,0000,0000,,I tried it a few times,\Nwent to a couple of classes
Dialogue: 0,0:00:33.82,0:00:35.16,Default,,0000,0000,0000,,and it never really clicked.
Dialogue: 0,0:00:35.16,0:00:37.65,Default,,0000,0000,0000,,It wasn't something that I liked\Nor so I thought.
Dialogue: 0,0:00:38.18,0:00:39.99,Default,,0000,0000,0000,,And then over the summer,
Dialogue: 0,0:00:40.03,0:00:43.96,Default,,0000,0000,0000,,my mom decided it would be a good idea\Nto sign me up for a mindfulness retreat
Dialogue: 0,0:00:43.96,0:00:45.21,Default,,0000,0000,0000,,\Nat the Ojai Foundation.
Dialogue: 0,0:00:48.36,0:00:50.84,Default,,0000,0000,0000,,What I didn't know\Nis that mindfulness retreats
Dialogue: 0,0:00:50.84,0:00:53.15,Default,,0000,0000,0000,,tend to involve a lot of meditation -
Dialogue: 0,0:00:53.15,0:00:54.87,Default,,0000,0000,0000,,in this case like six hours a day.
Dialogue: 0,0:00:54.87,0:00:58.80,Default,,0000,0000,0000,,So I kind of had to learn to live with it,\Nand then I learned to love it.
Dialogue: 0,0:01:00.17,0:01:03.67,Default,,0000,0000,0000,,So before I go on,\NI want to define "mindfulness."
Dialogue: 0,0:01:04.39,0:01:07.80,Default,,0000,0000,0000,,Mindfulness is the practice\Nof being present and aware
Dialogue: 0,0:01:07.80,0:01:11.57,Default,,0000,0000,0000,,and showing up for your everyday\Nexperience in the present moment,
Dialogue: 0,0:01:11.68,0:01:13.32,Default,,0000,0000,0000,,if that makes sense.
Dialogue: 0,0:01:13.41,0:01:15.24,Default,,0000,0000,0000,,So basically what you do
Dialogue: 0,0:01:15.24,0:01:18.72,Default,,0000,0000,0000,,is you just pay attention\Nto what's going on right here, right now,
Dialogue: 0,0:01:19.19,0:01:21.19,Default,,0000,0000,0000,,and enjoy it like you should.
Dialogue: 0,0:01:23.43,0:01:25.88,Default,,0000,0000,0000,,And a mindfulness meditation is done
Dialogue: 0,0:01:25.88,0:01:27.88,Default,,0000,0000,0000,,by finding an anchor\Nin the present moment,
Dialogue: 0,0:01:27.88,0:01:30.54,Default,,0000,0000,0000,,which can be anything\Nthat you're experiencing right now.
Dialogue: 0,0:01:30.54,0:01:33.13,Default,,0000,0000,0000,,So it can be your breath, your heartbeat,
Dialogue: 0,0:01:33.13,0:01:34.70,Default,,0000,0000,0000,,a sound that you're hearing,
Dialogue: 0,0:01:34.70,0:01:36.50,Default,,0000,0000,0000,,the heat in a room, really anything.
Dialogue: 0,0:01:36.50,0:01:39.54,Default,,0000,0000,0000,,You focus on that and let yourself\Nnot think about anything else,
Dialogue: 0,0:01:39.54,0:01:42.16,Default,,0000,0000,0000,,and it's really just that simple.
Dialogue: 0,0:01:44.13,0:01:48.58,Default,,0000,0000,0000,,The reason I meditate\Nis because in modern society,
Dialogue: 0,0:01:49.22,0:01:50.71,Default,,0000,0000,0000,,with the internet and all that,
Dialogue: 0,0:01:50.71,0:01:53.77,Default,,0000,0000,0000,,we're all occupied with rushing\Nfrom one thing to the next
Dialogue: 0,0:01:53.77,0:01:56.40,Default,,0000,0000,0000,,and not stopping to smell the roses,
Dialogue: 0,0:01:56.40,0:01:57.72,Default,,0000,0000,0000,,figuratively.
Dialogue: 0,0:02:02.30,0:02:06.25,Default,,0000,0000,0000,,What I like about meditation\Nis that it lets us stop and slow down
Dialogue: 0,0:02:06.25,0:02:09.64,Default,,0000,0000,0000,,and just pay attention\Nto whatever's going on right now.
Dialogue: 0,0:02:11.14,0:02:14.52,Default,,0000,0000,0000,,So what I'm going to do here\Nis I'm going to lead you guys
Dialogue: 0,0:02:14.52,0:02:16.36,Default,,0000,0000,0000,,in a meditation session.
Dialogue: 0,0:02:16.36,0:02:18.21,Default,,0000,0000,0000,,It's only going to be a couple minutes.
Dialogue: 0,0:02:18.21,0:02:20.23,Default,,0000,0000,0000,,It's going to be easy.
Dialogue: 0,0:02:20.23,0:02:22.59,Default,,0000,0000,0000,,So what you do is find an anchor.
Dialogue: 0,0:02:22.59,0:02:26.16,Default,,0000,0000,0000,,I want you to find an anchor right now,\Nsomething that you're experiencing.
Dialogue: 0,0:02:26.16,0:02:29.20,Default,,0000,0000,0000,,So it can be the sensation\Nof the seat against your back.
Dialogue: 0,0:02:29.31,0:02:34.72,Default,,0000,0000,0000,,It can be that noise of the fan,\Nheartbeat, breath, anything.
Dialogue: 0,0:02:34.96,0:02:38.33,Default,,0000,0000,0000,,So focus on that and close your eyes
Dialogue: 0,0:02:39.80,0:02:42.54,Default,,0000,0000,0000,,and let yourself experience\Nthe present moment.
Dialogue: 0,0:02:44.24,0:02:45.68,Default,,0000,0000,0000,,So I'll join you.
Dialogue: 0,0:02:56.11,0:02:59.66,Default,,0000,0000,0000,,Remember, if you find your mind wandering\Nfrom whatever you're focusing on,
Dialogue: 0,0:02:59.66,0:03:01.01,Default,,0000,0000,0000,,that's normal.
Dialogue: 0,0:03:01.01,0:03:02.22,Default,,0000,0000,0000,,Just acknowledge that
Dialogue: 0,0:03:02.22,0:03:05.97,Default,,0000,0000,0000,,and gently guide your attention\Nback to your anchor.
Dialogue: 0,0:03:20.40,0:03:23.50,Default,,0000,0000,0000,,If you find there's a thought\Nthat you keep returning to,
Dialogue: 0,0:03:24.28,0:03:26.26,Default,,0000,0000,0000,,I use a visualization exercise:
Dialogue: 0,0:03:27.38,0:03:29.20,Default,,0000,0000,0000,,inhale through your nose
Dialogue: 0,0:03:29.20,0:03:32.16,Default,,0000,0000,0000,,and imagine that you're inhaling\Npure white light.
Dialogue: 0,0:03:33.32,0:03:35.14,Default,,0000,0000,0000,,Exhale through your mouth
Dialogue: 0,0:03:35.14,0:03:39.98,Default,,0000,0000,0000,,and with the exhale carry the bad thought\Nthat you want to stop thinking about
Dialogue: 0,0:03:40.31,0:03:43.57,Default,,0000,0000,0000,,and exhale it as a cloud\Nof thick black smoke.
Dialogue: 0,0:03:54.93,0:03:56.29,Default,,0000,0000,0000,,All right.
Dialogue: 0,0:03:56.52,0:04:01.46,Default,,0000,0000,0000,,That's just a sample,\Nand for some of you I'm sure it was hard,
Dialogue: 0,0:04:01.61,0:04:05.08,Default,,0000,0000,0000,,or at least difficult, and that's normal.
Dialogue: 0,0:04:05.08,0:04:06.90,Default,,0000,0000,0000,,It was hard for me too.
Dialogue: 0,0:04:07.14,0:04:10.64,Default,,0000,0000,0000,,It can be hot, exhausting,\Nbut as long as you stick with it,
Dialogue: 0,0:04:11.40,0:04:13.16,Default,,0000,0000,0000,,it's really rewarding.
Dialogue: 0,0:04:13.16,0:04:15.28,Default,,0000,0000,0000,,And before I leave,
Dialogue: 0,0:04:15.28,0:04:17.100,Default,,0000,0000,0000,,I just want to leave you with one thing:
Dialogue: 0,0:04:18.18,0:04:21.91,Default,,0000,0000,0000,,remember the past, plan for the future,
Dialogue: 0,0:04:22.42,0:04:24.70,Default,,0000,0000,0000,,but always remember\Nto live in the present.
Dialogue: 0,0:04:24.70,0:04:25.75,Default,,0000,0000,0000,,Thank you.
Dialogue: 0,0:04:25.75,0:04:28.72,Default,,0000,0000,0000,,(Applause)