 What's up guys Isaac chicken in your local realized man, and I'm gonna teach you guys how to meditate today Which is surprising because I've been talking about meditation for the past two years. I just realized I don't actually have a Video where I outlined how to do it I've just been talking about the benefits of it and all that stuff so I'm gonna teach you guys how to do it to them will give you like four different methods that you can use and Outline how I meditate and some general good practices and stuff like that And just remember there's no one way to meditate These are just basic guidelines to get you started so that you have some sort of resource to go from now First thing I want to talk about is I don't recommend that you guys do guided meditation Guided meditation is good for beginners is good for starting to get used to learning how to meditate, but it's not a good Thing to rely on because you become dependent on it Meditations to help you in everyday situations supposed to have practical applications. So when shit's hitting the fan around you when chaos is Coming up around you. You're like the eye of the storm. You're that center. That's at peace If you're using guided meditation, you're gonna rely on the audio all the time to Get your brain that frequency and that's not really a good thing because you're not always gonna have your headphones You know always gonna have Sam Harris or a cartel or Ellen Watts giving you these guy meditations Sometimes you're gonna be by yourself and you're gonna have to utilize your own skills in meditation your own skills and mindfulness To regain some control Okay, so now that we go that other way the first method I'm gonna tell you is the most basic method that you hear about all the time. It's basically Where you sit down, right? You have your eyes closed or your eyes open preferably your eyes closed. So you can get distracted and you just breathe in and Breathe out and you keep doing that you breathe in breathe out breathe in breathe out and each time you're breathing in and you're breathing out All you're doing the only thing you have to do is observe your breath Just observe your breath. Just observe your lungs expanding and contracting Observe your breath going up coming out going down That's all you do. Just observe your breath and When you get distracted, what's gonna happen is you're gonna be observing your breath. Maybe the first minute or two Usually and then you're gonna start thinking about Pokemon go. You know, so I think about Spinners you're gonna start thinking about Migos you're gonna start thinking about maybe American pie you got something about all kinds of crazy shit because that's what the mind does the mind goes off in Weird tangents and starts thinking about all sorts of random stuff when this happens. Don't speak down on yourself Just go back to your breath and that's it. You just keep doing that and suggest you get a timer You get like an alarm your phone. You set 15 to 20 minutes and you just leave it somewhere out of reach So you don't always check your phone and forget about it and just focus on your breath What you're gonna realize is when you start off, you're gonna be terrible at Focus on your breath. You always gonna be going off tangents But that's just the way the mind is with more practice You'll get pretty good at it and you'll be able to stay focused on your breath a lot more and be more mindful Now that's just a link. That's only one way of meditating Personally, I think that way is pretty boring. So I don't usually do that But it's a good way to start for beginners. The second way I'm gonna teach you is called Transcendental Meditation and a lot of people charge a lot of money to learn how to do this method they go to these Places and pay thousands of dollars to learn this technique, which is ridiculous You shouldn't have to pay to learn how to meditate, right? Everyone should be able to do it It's free don't fall for this bullshit that people try to sell you now basically with just Transcendental Meditation is You think of a mantra a word, right? A word that does not have any meaning to you So it can't be a word like cake or rice or bike needs to be just an arbitrary word or just sound like rum Zumb Bra just something that does not really have any meaning, right? So you pick a word and what you do is you repeat that word in your head The pace is up to you preferably slower just so that you can focus So let's say the word is rum in your head. You're gonna say rum rum Rum so you're gonna use your internal dialogue to say the word rum rum Rum Rum and what you're gonna do is you just want to keep focusing on that and what you'll notice is if you keep doing it What ends up happening is you no longer have to consciously say the word just keeps coming rum rum Kind of like your breath. Sometimes you don't have to consciously breathe if you have to consciously breathe all the time You'll be dead So it'll keep coming in a cycle in a cycle and all you're gonna do is just observe the word observe the word observe the word observe the word Once again like in the first technique what's gonna happen is you're going to Be distracted so the word will keep playing playing playing and then you're gonna start thinking about you know, you go You know something about Dragon Ball Z. You know something about making money. You don't get distracted Just like in the first technique don't get this hard and this happens. Your mind is not yet there You're still learning it takes many years to master the mind, right? And remember the mind is a good tool or good serving but terrible master So meditation is very crucial. You need to be doing this if you really want to regain control of your life. So You hear the word and just focus on that focus on that focus on that What you've also do is you can each time you hear the word have a visual in your mind of the word Like the letters bold or in a certain color. That's another way you can do it But that's a bit more complicated Just see as there's plenty of things you can do the basic gist of meditation is you're finding something to focus on And you're trying to pay attention to that you're trying to teach your mind how to focus and how to not always be distracted by these thoughts these Thoughts that come out of the eep for these thoughts that you sometimes have no control over Because those thoughts are the things that can cause massive destruction in your life I personally have been in situations where I've had Repetitive thoughts over and over again over again. I've caused so much stress that it actually mess with my physiology Lost heaps of way, you know, you were actually physically sick. That's the power of thoughts For example, um, if I was to tell you to think about a close close family member Passing away or dying What tends to happen is if you actually really think about it If you really think about it you start feeling negative emotions because your brain's taking the thoughts as reality So that's why you don't want to entertain these thoughts You want to get these meditation practices in check so that you don't have to suffer the negative Reprecussions of negative thoughts you have to suffer about high causal levels and all the stress or that bullshit. All right, so It's very important now on to the next two techniques. All right, so the next one is basically Feeling your body. So what you're gonna do is you're gonna pay attention to sensations at the top of your head like where your hair is and Then you're gonna go down just pay attention to sensations the feelings consciously go down to like your forehead Feel down here Feel down here Feel your chin. Just pay attention to the sensations there go down to your neck and keep going down your body Super slow at each stage picture like you've got a laser or something something scanning down your body and Wherever that is that's what you're feeling and what you realize is there's a lot of sensations that you Hardly ever feel because you're not conscious of it There's lots of little tingly sensations itches and all sorts of vibrations and all sorts of which you're gonna your body you're gonna become conscious of this and you're gonna maintain our consciousness and Awareness and go all the way down your body All the way down to your toes All the way back up and you keep doing that for 15 minutes Once again, just another two techniques if you lose focus regain focus that technique is a bit more fun But a little bit more difficult than other two, but it's a really good as well and the final technique I'm gonna give you guys is a Meditation can do when you're just walking or when you're just out in public All you have to do is when you're walking just pay attention to your feet Feel the sensations of your feet as you're walking So you feel the sensation of every little rock that's on your feet every little vibration every little Sensation that you can possibly feel and that takes away your focus from your head and goes all the way down to your feet Your awareness there and it's very hard to be stressed out when you're just worrying about your feet So that's another quick little tip you can do a practical way you can meditate throughout the day And we guys hope you guys got some value out of this That's four techniques you can choose whichever fucking method you want doesn't really matter as long as you're doing it I hope I outlined the importance of it and why it's so necessary and yeah, I'll be seeing you guys soon