Four Keys to Meditate with Ease | GR109

Do you also struggle sometimes with a racing mind, feeling completely unsettled and unable to focus or calm down? When living in tumultuous times such as we currently are, it is very easy to get distracted, pulled out of our center and let our mind take us on a wild emotional roller coaster ride.

Like our home our mind needs its own regular house cleaning, training and focus to clear the everyday accumulation of stress, fears, overstimulation and unnecessary patterns. Thankfully there are many kinds of meditation to help with this such as; mindfulness, breathing, writing, walking, guided – and even laughing meditation.

Would you like to slow down your thoughts, get your energy into a more peaceful place, and feel more in control of your thoughts and feelings? Then you may want to take a closer look at mediation. Of course like many you may have tried to meditate before and decided “this is not for me”. Maybe you fell asleep or found yourself getting frustrated with trying to keep your concentration, even for a few short minutes.

Today I want to show you that meditation is easy – probably easier than you think and you can start right now with these 4 simple keys …

Preparation

Breath

Focus

Gentle Discipline

One of the most common excuses for not meditating is the lack of time. However, mediating will actually save you time! Through cleansing of the subconscious mind your focus will be stronger and work more efficiently. The only mistake is not to meditate at all. Start today with an attainable meditation routine and keep bringing yourself back to do it.

Dr Friedemann’s Takeaways:

Difficult Times (00:00)

Training Your Mind (4:33)

Use An Affirmation (13:51)

My Conscious Mind (23:19)

Meet Dr Friedemann

Learn more at: https://DrFriedemann.com

INSTAGRAM: https://www.instagram.com/dr.friedemannschaub

PINTEREST: https://www.pinterest.com/drfriedemann

TWITTER: https://www.twitter.com/DrFriedemannS

LINKEDIN: https://www.linkedin.com/in/drfriedemannschaub/

Friedemann Schaub, MD, PhD, is the award-winning author of The Fear + Anxiety Solution. Dr. Schaub has helped thousands of people with his Personal Breakthrough and Empowerment program to overcome their fear and anxiety by addressing the deeper, subconscious root causes of these emotional challenges.

Are you looking for more from Dr Friedemann? Check out his “Your Accelerated Breakthrough Program” https://drfriedemann.com/breakthrough-program/.

Thanks for listening!

Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page.

Do you have some feedback or questions about this episode? Leave a comment in the section below!

Subscribe to the podcast

If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on iTunes or Stitcher. You can also subscribe from the podcast app on your mobile device.

Leave us an iTunes review

Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on iTunes, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on iTunes.

Transcript
Unknown:

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

Unknown:

difficult times right now, with all these unprecedented

Unknown:

challenges and uncertainties about the future, so easy to get

Unknown:

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

Unknown:

with their strong opinions, the media and the social media

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

actually learned how to meditate and became a meditation teacher

Unknown:

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

Unknown:

just share with you the insights that I have gained from

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

encourage you to follow those simple four keys that are going

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

take the pressure off meditation. My teacher, Yogi

Unknown:

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

Unknown:

is meditation, something that really is quietening your mind

Unknown:

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

Unknown:

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

Unknown:

mastered something. And he has done meditation probably at that

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

and is looking around for anything that potentially can be

Unknown:

wrong, or anything that potentially can be more

Unknown:

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

Unknown:

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

Unknown:

know, whimpering, and

Unknown:

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

Unknown:

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

Unknown:

intentions. And that, ultimately, is what meditation

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

usually what you will notice is that the thoughts and the

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

feel that it could actually last throughout the night and even

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

meditation in the morning pages, I like walking meditations,

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

meditated, by listening to a guided meditation, which is

Unknown:

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

Unknown:

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

Unknown:

guided meditations with all different kinds of topics. The

Unknown:

only thing about guided meditations is that it doesn't

Unknown:

really replace the meditation with yourself. Because on some

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

That should be that inner conscious awareness that we are

Unknown:

gaining through meditation.

Unknown:

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

Unknown:

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

Unknown:

meditation, simple setting, breathing, choose a place that

Unknown:

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

Unknown:

ideally, I like it in the morning before everything starts

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

silent machine with maybe wave silence or rain sounds just to

Unknown:

know create some kind of a container that makes you feel

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

totally satisfied. By just observing yourself, it is more

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

huge pantry of all different kinds of emotions and

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

rain forest, that we may have really experienced this

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

reality or fiction. And we know this alternative negative way

Unknown:

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

Unknown:

you actually experience a trauma, even though it has never

Unknown:

happened and probably will never happen. So use that subconscious

Unknown:

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

Unknown:

then you choose that as your little trail, your emotional

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

breath has, you know, a wonderful metaphorical function

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

I love this

Unknown:

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

Unknown:

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

Unknown:

on the present moment, you already have emotionally

Unknown:

energetically your focus. But then you let your mind just

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

without holding the breath in. You can do alternate nostril

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

In Kundalini Yoga, we always talk about that this affects

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

feel really frustrated and your mind feels frustrated too. You

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

getting enough breath in. Because you know you feel like

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

really getting more into the equilibrium of breathing, you

Unknown:

know mastering your breath, you may actually also master more

Unknown:

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

Unknown:

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

Unknown:

adjusting itself to the breath just like you know

Unknown:

unconsciously, our breath adjusts to the mind stressed

Unknown:

mind, fast breath. And vice versa.

Unknown:

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

Unknown:

mentioned several things about focus, you know the energy,

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

just put this into the preparation said a little bit

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

prevents you from falling asleep. Or you can roll your

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

little pressure on your forehead. But in Kundalini Yoga,

Unknown:

we often talk about how that is actually massaging your

Unknown:

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

Unknown:

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

Unknown:

know, the pituitary gland is pretty much responsible for your

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

have this gentle discipline, because your intention is peace,

Unknown:

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

Unknown:

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

Unknown:

uncomfortable, doing nothing that feels heavy, you know,

Unknown:

afraid of the consequences of not being on guard and

Unknown:

constantly thinking and being busy and occupied, have

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

create a safety between our safety for me and beautiful

Unknown:

connection between that

Unknown:

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

Unknown:

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

Unknown:

to approach life from a greater sense of alignment and

Unknown:

centeredness and balance in the end, meditation and I actually

Unknown:

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

Unknown:

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

Unknown:

is like a mediation and mediation between your conscious

Unknown:

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

Unknown:

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

Unknown:

meditating, to recalibrate yourself to start the day, from

Unknown:

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

Unknown:

coherence with which I can approach any kind of challenges

Unknown:

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

Unknown:

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

Unknown:

stressed out because my subconscious can lean on me, and

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

love that about meditation that my subconscious mind more and

Unknown:

more, listens to me and supports, what I consciously

Unknown:

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

Unknown:

people feel, you know, consciously you want to do

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

resolution of that conflict. And the last thing about meditation

Unknown:

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

Unknown:

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

Unknown:

And or your higher consciousness. There's a

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

greater consciousness. I'm feeling a greater sense of

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

also again creating an energetic lock. And be gentle with

Unknown:

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

Unknown:

without hurry without perfectionism. Just know this is

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

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

Unknown:

and meditate. It really creates something that makes meditation

Unknown:

even more powerful and delicious. Well, I hope this

Unknown:

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

Unknown:

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

Unknown:

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

Item added to cart.
0 items - $0.00