Four Keys to Meditate with Ease | GR109

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Well, wouldn't you agree that we are going through

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difficult times right now, with all these unprecedented

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challenges and uncertainties about the future, so easy to get

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distracted, and riled up by all the noise around us, the people

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with their strong opinions, the media and the social media

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outlets and lose our sadness, lose our sense of inner peace.

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Now, how do we navigate through these times better, so that we

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are not somehow in a constant chronic stress mode, but that we

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can still operate from a place of greater joy, and calmness, be

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that change that we want to see in the world? Well, there are

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many ways that lead to Rome, but one of the roads that I find

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that leads, you know, with greatest certainty, to peace is

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meditation. I tried to meditate since I was 18 years old, and

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for the first probably 10 years, I failed miserably. I knew

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meditation was cool and helpful. And I also had no clue how to do

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it that time, it wasn't that popular, there were not so many

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ways to learn, and there certainly wasn't YouTube. So I

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laid down, close my eyes, usually a lay down in the

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bathtub, which was already a problem. And two things usually

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happened. Either I got really frustrated, because my mind just

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didn't stay still, I was actually racing more than ever,

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or I fell asleep, which wasn't really exactly what meditation

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is about. Now, fast forwards, you know, after I had a stretch

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of giving up, and then coming back to and giving up, I

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actually learned how to meditate and became a meditation teacher

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at Kuhn aleni, yoga meditation teacher. And today, I want to

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just share with you the insights that I have gained from

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meditating and why meditation isn't rocket science, it's not

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that complicated. And there are just a few things we can do to

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get into a practice and get the most out of it. So I want to

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encourage you to follow those simple four keys that are going

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to introduce, and then notice that, hey, meditation can

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actually become a part of my life, like brushing my teeth, I

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just know it is something that makes me feel good. Let's first

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take the pressure off meditation. My teacher, Yogi

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Bhajan, who brought Kundalini Yoga to India, I asked him once

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is meditation, something that really is quietening your mind

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to a place where there is no thought. And he told me, if you

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get, you know, zero thought line for one second, you really have

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mastered something. And he has done meditation probably at that

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time for, you know, 65 years or so. So that gave me a sense of,

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well, it's not about you know, having a flatline here in our

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brain, it's about actually mastering our mind, and being

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able to not let the mind run us, you know, into all different

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kinds of directions, but make the mind listen to us. And just

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follow our guidance. And I'm talking about the subconscious

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mind, you know, that part of your mind that's always active

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and is looking around for anything that potentially can be

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wrong, or anything that potentially can be more

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interesting. It's like, a little puppy, who just you know, when

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it doesn't get anything to do, it gets antsy, it starts, you

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know, whimpering, and

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chewing on your shoes. So how do you train your mind to not do

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this, but really calm down with you to entrain in your

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intentions. And that, ultimately, is what meditation

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is about. Now, the same Yogi Bhajan also said that meditation

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is like house cleaning. So when you haven't cleaned your house

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for a long time, well, naturally, the dust keeps on

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flying everywhere, right? And so when you start meditating,

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usually what you will notice is that the thoughts and the

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feelings just, you know, show up, it's like, almost as if you

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know, it's louder inside of you during meditation than before.

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And that's totally normal. Just imagine that, every time you do

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it, you take another layer of dust away, you are releasing

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some of those thoughts and, and it's just, you know, a matter of

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time that your mind is more clear and quiet and stop. And

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you feel automatically, then, wow, I can just shut off all

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that noise externally, because internally, I have a sense of

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peace. And that doesn't take years to get there, you can

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actually get there quite easy. However, it may not last very

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long, I remember that at the beginning, when I meditated the

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effect lasted for maybe a minute. And then I was right

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back in my little, you know, mind combined stress mode. And

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then I continued, because that meant it felt so good. And

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eventually it was five minutes, half an hour and, and after, you

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know, an evening of meditation with my meditation group, I did

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feel that it could actually last throughout the night and even

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into the morning. So it's building a new foundation to of

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how you're going to see yourself how you can approach life. And

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that just takes a little bit of time, but it's absolutely worth

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it. So let's delve into it. First key to make meditation

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easy, is to choose what kind of meditation you want to do. Now,

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there are plenty of meditations, I, you know, like writing

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meditation in the morning pages, I like walking meditations,

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where you're just in nature, and really mindfully, go on a on a

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path and a trail. I like laughing meditation, which is

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kind of really funny. I mean, we do this in Egypt sometimes. And

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it's, it's hilarious, and it really releases a lot of energy.

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And of course, a lot of people say, Hey, you know what, I

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meditated, by listening to a guided meditation, which is

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perfectly great. And if you go to my YouTube channel, unless

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you're already there, you will find that I have plenty of

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guided meditations with all different kinds of topics. The

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only thing about guided meditations is that it doesn't

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really replace the meditation with yourself. Because on some

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level, there is still an outside source that you're focusing on.

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There still, you know, like an input, rather than you releasing

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rather than you letting go. And it doesn't really necessarily

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strengthen your mastery of your mind, the way it can, when you

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really sit with yourself, and you focus on let's say, your

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breathing, it's a little bit like getting a massage and

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wanting to get into a greater shape, the massage is wonderful,

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but you're not getting stronger. And so that is where maybe a

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combination of both can be very helpful, just to not ignore

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that, that presence of yourself. And that's what a lot of people

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feel, hey, I'm so uncomfortable with myself, I don't really like

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to hang out with myself. So I rather listen to Dr. Friedman.

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And then I don't have to really feel what's going on inside of

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me. It's a little bit of an escape. And ultimately, I don't

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think that we can escape ourselves. Our you know, mind,

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our subconscious, always wants to, you know, somehow have

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something that leads it. And that's not an outside voice.

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That should be that inner conscious awareness that we are

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gaining through meditation.

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So the first step of meditation, the first key is preparation. So

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you choose today because I tell you, so to do a breathing,

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meditation, simple setting, breathing, choose a place that

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you feel is quiet, you don't get disturbed. Choose a time

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ideally, I like it in the morning before everything starts

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or in the evening to end the day. Choose to also have a

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little bit of a, you know, like anchor, like a calming anchor

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that makes you feel good, like you know, Lighting a candle, or

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I like to have these words that Yeah, like a little sprayed. So

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lavender spray, and it just smells good and gives your whole

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system that sense of Oh, okay, now, apparently, we are going

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into meditation, you can have very quiet music or some little

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silent machine with maybe wave silence or rain sounds just to

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know create some kind of a container that makes you feel

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calm right from the start. And then you go into that inner

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focus. A lot of people that teach meditation, say all you

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need to focus on is your breath, or your body sensations or maybe

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your thoughts and I agree, that can be really, really helpful,

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because you're kind of going to a neutral place. But the problem

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is that you The mind, especially at the beginning, will not be

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totally satisfied. By just observing yourself, it is more

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helpful. I find when you give your mind a direction, something

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that you want to enhance, and, and continue to focus on during

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the meditation. So this can be, for example, peace. You think

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about a place or a time in your life, where you felt very much

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at peace, or compassion, you think about what it feels like

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to be compassionate, or to love somebody to something that is

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feeling positive, and calming, and expansive, all at the same

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time, we have in our mind in our subconscious, like, you know, a

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huge pantry of all different kinds of emotions and

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experiences. And we can always go to the shells and pick up

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whatever we want to really, you know, feel right now, even

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though we are not in this peaceful place in the, you know,

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rain forest, that we may have really experienced this

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connection to nature that we never had before. But as you go

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back there, into this memory, you can elicit those feelings,

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and you will naturally in that moment, really have exactly the

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same sensations and the same reactions inside of you, as if

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you're there, your subconscious does not care, whether it's

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reality or fiction. And we know this alternative negative way

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because it's subconscious can go off onto a, what if tangent, and

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you actually experience a trauma, even though it has never

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happened and probably will never happen. So use that subconscious

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ability just to make you feel something to your benefit. So

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then you choose that as your little trail, your emotional

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trail to follow through with. So this is your focus, peace or

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compassion, or kindness or whatever you want to, you know,

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enhance them. The next place to go to or the next key is your

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breath. So you're ready. Now, you know what you want to focus

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on, you have a direction. Now the breath keeps you guide it.

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Now, breath is something that is such a fascinating thing, right?

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I mean, it's we take it for granted, we never really pay

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attention to it. But at the same time without breathing,

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obviously, we're not really existing anymore. But also

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breath has, you know, a wonderful metaphorical function

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of the cycle of life. When you inhale, you are really taking in

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and receiving, which is a part of life. When you hold the

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breath, you are maintaining, you're just enjoying that

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fullness of your lungs. And when you are exhaling, you go through

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the cycle of release. And that's exactly what life is all about.

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Receiving, holding on to, and then letting go. And that is why

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I love this

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breathing of that cycle. Five seconds, inhale, five seconds,

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holding five seconds, exhale, as a wonderful way to stay focused

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on the present moment, you already have emotionally

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energetically your focus. But then you let your mind just

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watch. In addition to it, the inhale holding an exhale, and

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you can count to five or 10 depending on how long you want

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to do each cycle. Or you can use a little affirmation I made

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peace now I am opening my hearts, I am content with my

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life. And then you just keep on doing this three times, which

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would be let's say five seconds, or eight times for 10 seconds,

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you'll see. But that can also then add like this little mantra

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part to staying with the breath. Certainly a helpful tool. There

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are other breaths, I mean, you can just do long deep breathing

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without holding the breath in. You can do alternate nostril

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breathing, where you're closing the right nostril, and then

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you're inhaling for the left and then you're closing the left

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nostril and you're exhaling to the right. And then it just

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keeps on going like that. That's a very calming breath in itself.

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In Kundalini Yoga, we always talk about that this affects

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both brain hemispheres, the left and the right. It has a cooling

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effect on your mind. So that's certainly also something that

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you can do especially when you feel a little stressed out at

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the beginning. don't meditate longer at the beginning. Then

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seven or 10 minutes, don't feel like you have to go into, you

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know, the 30 minute or an hour extent, because you're going to

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feel really frustrated and your mind feels frustrated too. You

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know, often men talk about the puppy. But often I see our

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subconscious also a little bit like a horse, because I have

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horses and I love horses. And if you have a young horse, an

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untrained horse, and you would let it stand there next to you,

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for longer than 10 minutes, and 10 minutes already a stretch, it

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really gets antsy, it gets nervous, it wonders what's going

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on. And your mind is exactly the same way. So just do seven to 10

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minutes, that's a huge success, you don't have to even do it

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every day, maybe you want to just focus on three times a

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week. It's really about just doing it, that is the secret.

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It's not about doing it perfect. or doing it long, or doing it

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all the time. It's just getting into the habit and gradually

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noticing the benefits of it. With the breath, just briefly to

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mention, make sure when you inhale that your belly expands,

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so that you really push your belly out, I know, we're usually

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trying to you know, keep the belly in, but yet push it out.

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And then on the exhale, you pull your navel back to your spine,

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and then in itself empties your lungs more and it fills your

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lungs more up. So inhaling, just expansion, and exhaling, just

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letting go and pulling gently your navel back. So that's a

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breath part. Pretty simple, right? When you breathe, by the

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way, this first breath, I told you, inhaling, holding and

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exhaling, you're going to notice something about yourself. And

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what you're going to notice is that you will have a harder time

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with one of the three. So maybe you have a hard time just

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getting enough breath in. Because you know you feel like

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out of breath, or you have a hard time holding it, you can't

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wait until you release it. Or you have a hard time when you

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release, you feel like you cannot get it out fast enough,

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you cannot just you know, slow it down, it's going to tell you

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something about how you go about life, whether you have a hard

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time receiving, maintaining, or letting go and it's 99%

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accurate. So watch yourself. And you can see that when you are

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really getting more into the equilibrium of breathing, you

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know mastering your breath, you may actually also master more

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and more your mind and this habit about you know, your

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difficulties receiving holding on to or letting go. The mind is

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adjusting itself to the breath just like you know

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unconsciously, our breath adjusts to the mind stressed

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mind, fast breath. And vice versa.

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Another thing that are another key is the focus. And I already

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mentioned several things about focus, you know the energy,

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focusing on the breath, having a little mantra, a little

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affirmation. Now mood rah, which is you know, the posture is also

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very important. And right from the start, I mean, you can also

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just put this into the preparation said a little bit

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more straight than me. So really sit straight, don't lay down,

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don't make that mistake, it's gonna definitely end up in

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falling asleep, sit in a chair with a nice pillow, maybe in

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your back. Imagine that there is a little string attached to the

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back of your head so that you really have this nice alignment

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of head neck and back of your body have your chest a little

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back because it opens your heart and legs you can keep uncrossed

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and hands in a mood raw, which is you know, a lock. And so the

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gun mood dry having the index finger and the thumb together,

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that's a very common one. And some people love to go just

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through all the fingers, every finger has a different meaning.

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And that can also be a little bit you know, good for occupying

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your mind. So that is where you know the focus can help and, and

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one thing that a lot of people don't know is that your eye

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focus is also important, you know your eyes are closed,

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usually, but you can also keep your eyes open and just focus on

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let's see the candle that you lit or a spot on the wall. As

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long as you feel like when your eyes are open, you stay focused

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on that. That can be also very meditative, and it certainly

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prevents you from falling asleep. Or you can roll your

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eyes up to the top of your head or this third eye point between

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your eyebrows, rolling your eyes up even though they are closed.

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What happens is It takes a little effort and it puts a

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little pressure on your forehead. But in Kundalini Yoga,

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we often talk about how that is actually massaging your

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pituitary gland. Because, you know, the, the eye nerves are

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kind of embedding this master gland of your brain. And you

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know, the pituitary gland is pretty much responsible for your

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entire hormonal system. So it's giving it a little massage from

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both sides. And it has also a very calming effect. And you can

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also focus on the tip of your nose, with your eyes, like, you

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know, maybe a third open. So there are different focal points

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with your eyes, and all of them have, you know, something

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positive to them. So you may want to just try out what feels

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the best, I would not just close my eyes, I like to do something

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where I feel like yeah, I'm creating the maximum effect by

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actually also engaging my eyes this way. So the last one, the

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last point is then the gentle discipline. So what do you do,

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if your mind just screams at you like Angry teenager or a child

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with a temper tantrum, this is boring, let's get out there more

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things to do, you're lazy, you can never do this, your mind

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will never be still. And then you feel like a frustrated

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failure. So what do you do, you actually embrace it, you really

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have this gentle discipline, because your intention is peace,

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or compassion, and love, and have that peace, compassion and

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love also, for yourself, for that part of you, that feels

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uncomfortable, doing nothing that feels heavy, you know,

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afraid of the consequences of not being on guard and

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constantly thinking and being busy and occupied, have

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compassion with this part of you in gently bring it back to the

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present moment. You know, it's like training this puppy again,

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well, if you do potty training with a puppy, it may run off and

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want to pee somewhere else while you bring it back to the paper.

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And so you bring your mind gently back to the paper, and

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then re engage in what you have been doing. Sending a little

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love to that part of you that doesn't feel that comfortable

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with it. But really, in the end, feeling like my goal is to

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create a safety between our safety for me and beautiful

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connection between that

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part of my mind that feels more responsible to you know, keep me

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safe, and or make me happy. And my conscious mind who has chosen

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to approach life from a greater sense of alignment and

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centeredness and balance in the end, meditation and I actually

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often miss write it when I write about it, because I'm writing

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mediation and not meditation. And it's really true. Meditation

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is like a mediation and mediation between your conscious

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and your subconscious mind. So that at the end, you're creating

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an agreement, you're not meditating 24 seven, you're just

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meditating, to recalibrate yourself to start the day, from

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a place of I'm owning it, I know who I am, I have a sense of

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coherence with which I can approach any kind of challenges

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through the day. So my subconscious doesn't have to be

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on guard all the time or feel like you know, overwhelmed or

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stressed out because my subconscious can lean on me, and

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just follow me on this journey through life. So it's like that

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kind of mediation that makes you also be able to have a greater

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sense of, you know, alliance with your subconscious mind. I

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love that about meditation that my subconscious mind more and

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more, listens to me and supports, what I consciously

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choose, rather than having a conflict that I think a lot of

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people feel, you know, consciously you want to do

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something of, you know, feeling happy and joyful, but

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subconsciously, you worry and you know, feel stressed out so

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meditation can help you to just, you know, find peace and, and

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resolution of that conflict. And the last thing about meditation

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that when I, what I want to say is that it really also connects

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you to a deeper part of you whether you want to call it us

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And or your higher consciousness. There's a

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spiritual aspect to it, even though meditation doesn't have

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to be this way, and it's certainly not a religion. I do

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also feel that when I meditate, I'm tuning and tapping into a

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greater consciousness. I'm feeling a greater sense of

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oneness, whether it's a oneness with nature, with life with the

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universe, it just stops me from feeling that it's all up to me

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and everything is, you know, on my shoulders. It is a complete

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reconnection with a deeper truth that we don't always have words

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for. But it certainly gives us a sense of peace and trust that

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goes beyond that, what we can really consciously conjure up.

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So meditate, do it, prepare yourself very simple. Have a

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little timer with you, so that you know, when seven or 10

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minutes are over, choose what you want to focus on, have the

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breath as that railing on that path. Use your eye position, so

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that you are you know really also getting the most benefit,

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have little mutrah to move your fingers around so that this is

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also again creating an energetic lock. And be gentle with

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yourself. Be kind with yourself, clean the mind, without rush

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without hurry without perfectionism. Just know this is

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my time for myself, This is my gift. And this is a sense of

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coming from sorry. This is my gift. This comes from a place of

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self love. And it comes from a place of self appreciation. I

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will do 11 minutes. There is some magical number there. But I

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will do an 11 minute meditation, a breathing meditation, not a

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guided one just sitting with you for 11 minutes that will also

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show up on YouTube. So then we can meditate together.

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And there is something to be said, meditating with others, it

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creates even a stronger field of peace and calmness. So if you

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can get your partner or a friend, even meditating, long

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distance just agreeing here this time we're going to sit together

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and meditate. It really creates something that makes meditation

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even more powerful and delicious. Well, I hope this

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helps. And I hope you will get the most out of it. As always

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ask a question in the comment box and I'm happy to answer it

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and be so kind and sign up for this channel. Thank you I