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Transcript

Mindfulness & Meditation for Emotional Recovery ❤️‍🩹 · The Road Doc Podcast

• 0:13
  Welcome back to the Healing series.
• 0:20
  Before starting this episode, disclaimer.
• 0:29
  So people who are let's just say driving heavy machineries,
• 0:37
  motorcycles, cars, are involving with any sorts of heavy work
• 0:44
  that needs your complete attention.
• 0:48
  I suggest you to not listen to this while you are doing some
• 0:53
  other works. Because parts of this episode
• 0:57
  where some deep meditation music and the tone of the episode goes
• 1:03
  in a very calm tone. Some of you might feel sleepy or
• 1:09
  dizzy, so I suggest you to listen to this episode,
• 1:16
  particularly when you are free and when you are comfortably
• 1:22
  sitting in a chair or some peaceful space and close your
• 1:29
  eyes or relax yourself and listen to this.
• 1:34
  It is my kind request for everyone who is who's gonna
• 1:39
  listen to this. So yeah, here we go.
• 1:47
  This is episode 6. And today we are diving into
• 1:53
  something ancient, something powerful, something that has
• 2:04
  helped people for thousands of years.
• 2:10
  As you already saw the title name, the topic is mindfulness
• 2:15
  and meditation for emotional recovery.
• 2:23
  And what a perfect time to talk about this.
• 2:27
  We are literally at the end of this year, 2025, and the
• 2:33
  holidays are here. I hope everybody celebrated
• 2:42
  Christmas by this time if I'm And you know, New Year is just
• 2:49
  around the corner as well. So yeah, I hope for this is
• 3:04
  gonna resonate with you all since we are closing this year
• 3:10
  strong. For many people, this time is
• 3:16
  full of joy, celebrations and new beginnings.
• 3:23
  But for some, it also brings stress, emotional weight and
• 3:31
  hidden struggles. That's why I thought, why not
• 3:36
  use this episode as a way to pause, reflect, and understand
• 3:45
  how mindfulness and meditation can be one of the most powerful
• 3:50
  tools for emotional recovery. So today we will go deep.
• 4:01
  We will look at the history of meditation, we will explore the
• 4:07
  science, we will understand how it changes the brain and how it
• 4:15
  heals the heart, and I will also give you the practical ways to
• 4:24
  apply it in your daily life. Alright, for now, we will do one
• 4:34
  small exercise. Let's just take everybody who is
• 4:40
  listening to this. Everyone just sit down
• 4:45
  comfortably in a peaceful place and I'm going to play a little
• 4:52
  music. When the music starts, take a
• 4:55
  deep breath, inhale through your nostrils, pause for five seconds
• 5:03
  and exhale gently through your mouth, and then pause for five
• 5:09
  seconds. Alright, we will do this
• 5:12
  exercise for like just say one minute until the music starts
• 5:17
  and ends. Alright, let's do this.
• 5:30
  So here we go. Take a deep breath.
• 5:37
  Inhale through your nostrils. Take a pause for five seconds,
• 5:45
  and then exhale gently through your mouth.
• 5:57
  Pause for five seconds and then repeat this for a minute and
• 6:02
  then we will continue our discussion.
• 6:59
  All right, slowly open your eyes and we will begin our
• 7:09
  discussion. Let's go into the history of
• 7:15
  meditation. Meditation is not something new.
• 7:23
  It's actually one of the oldest practices known to humanity.
• 7:30
  The earliest written records came from India in the Vedas
• 7:36
  around 1500 BCE. That is over 3000 years ago.
• 7:45
  Back then it was not called meditation.
• 7:50
  It was called Vyana, meaning contemplation, deep reflection,
• 7:57
  awareness. Overtime the siddhana spread.
• 8:05
  Hinduism practiced it. Buddhism carried it across Asia.
• 8:13
  Taism in China developed breathing practices.
• 8:19
  Zen Buddhism in Sepan emphasized sitting silently, watching
• 8:28
  thoughts like clouds passing by. And what's fascinating is this.
• 8:37
  Whether its Indian yogis, Buddhist monks or Christian
• 8:44
  Mystics, the core idea is the same.
• 8:49
  To quiet the mind, to observe and to return to the present.
• 8:56
  Meditation is not actually tied to one culture or religion.
• 9:02
  It's a universal human technology for the mind.
• 9:07
  Fast forward to the 20th century, the scientists in the
• 9:11
  West become very curious. They asked what's really
• 9:14
  happening when someone meditates?
• 9:19
  Is it just sitting quietly, or is there something deeper?
• 9:26
  That curiosity LED us into the modern era of meditation
• 9:31
  research, and now we understand the science.
• 9:38
  Isn't it the science of meditation?
• 9:45
  When you meditate, your brain changes normally.
• 9:52
  When we are stressed, distracted or anxious, our brain is filled
• 10:00
  with beta waves. Fast, restless, chaotic.
• 10:06
  I know we all experience this every single day because stress,
• 10:12
  distraction, anxious nature or anxiety, all these things fills
• 10:18
  up in our brain every now and then.
• 10:23
  But when you meditate, something magical happens.
• 10:28
  Your brain begins to produce more alpha waves linked with
• 10:36
  calm focus and Theta waves connected to deep relaxation and
• 10:45
  creativity. I hope this part is very clear
• 10:55
  to the everyone who is listening because when it is chaotic and
• 11:00
  when we are very distracted or stressed, our brain basically
• 11:03
  stays in the beta waves. And then when we are silent and
• 11:10
  do meditation, the brain starts to shift from beta waves to the
• 11:15
  alpha waves which makes our minds so calm and then it will
• 11:21
  flow into Theta waves which is basically connected to core
• 11:26
  level relaxation. And that is when our creative
• 11:30
  ideas and everything will starts flowing naturally.
• 11:38
  I will give an example so that everyone can understand.
• 11:42
  Let us just say you are in a very noisy environment in India.
• 11:48
  If you just step out, everything is very noisy.
• 11:51
  I do not know about other countries but I know most
• 11:54
  countries it is not the same situation.
• 11:58
  But in India, the moment you step out of your home, just on
• 12:03
  the road, it is always noisy. 24 by 7 people honking, 24 by 7 and
• 12:10
  your mind instantly shifts into alpha waves.
• 12:17
  Which means you will get irritated, frustrated, stressed
• 12:21
  from all the noise, sound and everything.
• 12:25
  And then guess what, the moment you step into a temple, a
• 12:29
  mosque, a church, something some something some sort of a thing
• 12:35
  which is very peaceful, isn't it our mind?
• 12:39
  If you just go there and sit there for few minutes, you can
• 12:43
  literally feel our mind is literally calm which actually
• 12:48
  shows your brain waves are in alpha waves produced or it
• 12:57
  entered into alpha waves kind of a thing.
• 13:02
  And then you will feel after some time you will feel so
• 13:06
  relaxed and your creativity and your mind is now at peak level
• 13:11
  calmness and that is Theta waves.
• 13:16
  And that is the reason why we go to the temples.
• 13:19
  We go here and there to church, mosque, every place that is
• 13:25
  religiously tied to one way or another.
• 13:29
  This is the actual reason to actually go there, to be so
• 13:36
  calm. But people are so messed up they
• 13:39
  actually forward the whole point of going to this places instead.
• 13:45
  In today's world, people will go there to, you know, list out
• 13:49
  their needs to the God that, oh God, I came to this temple or
• 13:54
  church, Oregon mosque or other religious places.
• 13:58
  They provide the list to the God saying this is what I need this
• 14:03
  year, this is what I need this year.
• 14:05
  You have to give me this. You have to give me that.
• 14:09
  People got it all wrong. My dear people, the whole point
• 14:13
  of going to those places is to make yourself calm, relaxed,
• 14:19
  peaceful, and then once you enter, convert from the alpha
• 14:25
  waves, from the beta waves to the alpha waves and then alpha
• 14:30
  waves to the Theta waves. You will have the energy.
• 14:34
  You will get all the answers you need in your life to move on and
• 14:40
  achieve those goals. That's the whole point of it.
• 14:44
  So God is there. God will do his job or her job
• 14:49
  for sure. But the point is the whole point
• 14:52
  of going to temples or all the sacred spaces is to achieve the
• 14:59
  most relaxed state and the most creative kind of a state.
• 15:05
  Like how your brain should enter into Theta waves kind of a
• 15:09
  thing. So yes, that is the only when
• 15:14
  you feel very stress free, no matter what happens in your
• 15:18
  life, you feel very calm, very peaceful and you can restart it.
• 15:31
  So long term meditation, even the reshapes the brain that was
• 15:40
  based on some researchers came up, you know, you can literally
• 15:44
  reshape how your brain behaves. This nature of this procedure is
• 15:51
  called neuroplasticity hardword. Researchers found that just
• 15:58
  eight weeks of meditation increased the thickness of
• 16:04
  prefrontal cortex, which is the decision making center.
• 16:10
  At the same time it shrine the amygdala, the stress and fear
• 16:16
  center, which basically means you are in control of your body
• 16:24
  and mind, not the other way around.
• 16:27
  Because most people get stressed because some bad situation
• 16:30
  happened. It is not a bad thing, that is
• 16:34
  how the human body is designed. But you can still take control
• 16:38
  over of that or practicing meditation in your day-to-day
• 16:42
  life. So yes, what does this mean?
• 16:54
  It just basically means meditation makes you calmer, it
• 16:59
  gives you more control over your emotions and it lowers stress.
• 17:07
  I will give an another analogy isn't it?
• 17:10
  So you will understand? Let us just say, imagine your
• 17:17
  mind is a glass of muddy water. If you keep shaking it, the mud
• 17:26
  never settles. But if you just place it on a
• 17:29
  table and leave it for few seconds, just till slowly the
• 17:39
  mud sinks, the water becomes clear.
• 17:47
  That is just basically meditation.
• 17:50
  The clarity was always there, you just had to stop shaking the
• 17:55
  glass. Which basically means you just
• 18:00
  need to stay in a very peaceful, calm place for a while and focus
• 18:05
  on yourself and your thoughts. You will have all the answers
• 18:11
  that you need in your life. I think I will also give simple
• 18:17
  another analogy. See, you are so stressed about
• 18:20
  something in your life and you went to some sacred spaces or
• 18:24
  you went to travelling, some sort of things, and suddenly out
• 18:28
  of blue you get all the answers, Isn't it?
• 18:32
  We all been there and the answers come.
• 18:36
  You see the pattern there? The pattern is very simple.
• 18:39
  The moment you are very calm, very connected with the nature,
• 18:44
  you are only with yourself. No outside noise, nothing
• 18:47
  whatsoever and you enter from distracted mood to relaxed mood
• 18:52
  and then from there to complete relaxation and creativity mode
• 18:58
  where the Theta waves started producing.
• 19:00
  That's when you hit the clarity in your life and that's when you
• 19:05
  know what you need to do. You get all the answers you need
• 19:07
  in just one go. And this is true guys, this is
• 19:13
  true. Try it once, it's just free.
• 19:15
  You can try it. But I know in today's world,
• 19:20
  most of us are very busy. We don't even have just 10 to 15
• 19:24
  minutes for ourselves in this chaotic world because we are all
• 19:27
  running after something, isn't it?
• 19:35
  So yes, now let's just pause for one minute.
• 19:40
  I'm gonna play a meditation music.
• 19:43
  Let's just take a deep breath through our nostrils.
• 19:46
  Pause for five seconds, release through our mouth and repeat it
• 19:51
  for one minute. Alright, and then we will enter
• 19:54
  into the Part 3 meditation for Emotional recovery.
• 20:01
  Here we go. Take a deep breath through your
• 20:05
  nostrils, pause for five seconds, and then exhale through
• 20:13
  your mouth. Pause for five seconds and then
• 20:22
  repeat the same process. None.
• 21:34
  None. None.
• 22:14
  All right, slowly open your eyes.
• 22:18
  Let's begin our Part 3 discussion, meditation for
• 22:23
  emotional recovery. Now let's connect this to our
• 22:29
  emotional recovery. Emotions are not our enemies.
• 22:36
  They are just signals. You know, they are like, you
• 22:42
  know, traffic signals. Basically, each emotion will say
• 22:47
  something if you really align with it.
• 22:51
  Anger says something is wrong. Sadness says something is
• 22:57
  missing. Anxiety says the future is
• 23:01
  uncertain, but when we don't know how to process them, they
• 23:09
  overwhelm us. Meditation is learning the
• 23:13
  language of emotions. Instead of fighting them, you
• 23:19
  just sit with them, you watch them, you breathe with them.
• 23:26
  And in that gentle act, emotions lose their sharp edge.
• 23:35
  Science shows meditation lowers cortisol, the stress hormone.
• 23:42
  It increases serotonin and dopamine, the happiness
• 23:48
  chemicals. That is why even 10 minutes of
• 23:52
  mindful breathing can make you lighter, calmer, more grounded.
• 24:03
  Here is another analogy. Emotions are like, you know,
• 24:09
  wild horses. If you fight them, they throw
• 24:13
  you off. If you ignore them, they run
• 24:16
  wild. But meditation is like holding
• 24:20
  the reins, gently guiding without force.
• 24:25
  Overtime the horses calm and you start riding them instead of
• 24:32
  being tracked. That is why meditation is so
• 24:38
  powerful for recovery. It does not erase emotions, it
• 24:45
  transforms your relationship with them.
• 24:55
  Let us begin part 4. Practical meditation.
• 25:00
  Meditation guide. Alright, I will give you now few
• 25:06
  tips. Now let us just get practical.
• 25:11
  You do not need actually a monastery or hours of free time.
• 25:14
  You just need to have like 5 to 10 minutes in a day, which is
• 25:18
  very hard in this given situations of economy and work
• 25:23
  life balance and everything. I am pretty much aware of that.
• 25:27
  That is why I am going to give you very, very simple methods.
• 25:32
  If you are in your car, you just reach your work, Oregon,
• 25:36
  anything or somewhere in your office, you find a peaceful spot
• 25:41
  where you can sit calmly and no one gone and stuck.
• 25:44
  Just sit there just for 5 minutes a day, alright?
• 25:48
  Just sit very comfortably, close your eyes, inhale slowly through
• 25:55
  your nose, pause for five seconds, and then exhale slowly
• 26:01
  through your mouth and then pause for five seconds.
• 26:07
  This is what I am actually trying to teach you from the
• 26:10
  beginning of this episode, alright?
• 26:12
  While you are doing this, focus on the sensation of your breath,
• 26:19
  alright? Focus completely on how you are
• 26:22
  breathing. When your mind wanders, notice
• 26:25
  it and gently return to the breath.
• 26:32
  So basically, while you are doing it, focus on your breath.
• 26:38
  That's it. That's meditation for you guys
• 26:42
  in a simplest form possible. You can also try a body scan,
• 26:47
  moving awareness from head to toe, or a mindful walking.
• 26:53
  Simply noticing each step. Remember, you know, it's not
• 26:58
  about stopping thoughts, it's about watching them without
• 27:03
  judgment. Alright, so that's today's
• 27:11
  episode guys. Mindfulness and meditation for
• 27:16
  emotional recovery. We explored the history.
• 27:22
  We looked at the science, we saw how meditation helps emotional
• 27:28
  healing. As we move into the New year
• 27:32
  2026, I cannot think of better practice to carry forward.
• 27:39
  Isn't it? Because life will always bring
• 27:42
  challenges no matter what. But with mindfulness, with
• 27:47
  meditation, with awareness, we can face them with strength.
• 27:55
  So I want to thank you for being here, for listening, for giving
• 28:05
  me your time. We started this series around
• 28:13
  May or June 2025. Like not the healing series but
• 28:19
  this podcast started around May end or June beginning of June
• 28:25
  2025 and now its December already and the year is also
• 28:31
  closing. I think this is this is the 6th
• 28:34
  episode in healing series and we are still going.
• 28:40
  January has more to come January 2026.
• 28:45
  This is just the middle of the ride for me and for most of the
• 28:50
  people who are following me from the beginning.
• 28:53
  So as you step into the new year, pause, breathe and
• 29:00
  remember healing is not a race, it is a journey.
• 29:11
  So I would like to also specially appreciate you guys
• 29:16
  because from the initial days, we do have international
• 29:22
  listeners from few countries other than India like US,
• 29:30
  Russia, Morocco, UAE and hopefully we will also expand
• 29:40
  and Morocco as well. Hopefully we also expand to
• 29:44
  other parts of the world soon enough.
• 29:47
  So if you really like this, if you really appreciate my work, I
• 29:53
  would like to help you in one way or another.
• 29:55
  So kindly share it with your friends, family members, every
• 30:01
  anyone who needs help in one way or another.
• 30:04
  If you think genuinely it's gonna help my podcast, The Road
• 30:09
  Dock. The Road Dock Podcast is
• 30:14
  available everywhere in Spotify, Apple Podcast, Amazon Music,
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• 30:25
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• 30:30
  my name Doctor Mukund Yadav. So you can look for it and you
• 30:37
  can watch and you can give me your suggestions there.
• 30:41
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• 30:45
  channel. Everything is listed in my
• 30:49
  descriptions. If you check check it out, you
• 30:54
  will find everything needed. You can connect with me, you can
• 30:58
  share your thoughts. If it helped you one way or
• 31:01
  another, that would make me happy that the whole point of
• 31:06
  beginning this podcast is to help people around across the
• 31:10
  world. So that as a doctor and as a
• 31:14
  motorcycle writer, creator, influencer, YouTube, whatever,
• 31:20
  entrepreneur, all these things, my whole point is to help the
• 31:24
  people out in one way or another.
• 31:27
  So if it helps you, that makes my day.
• 31:31
  So I would like to really thank you all very much for taking
• 31:40
  your time in your busy schedules and listening to me.
• 31:44
  So I hope you will enter into New Year with new courage and
• 31:49
  prosperity, health and wealth with this meditation techniques.
• 31:55
  You keep that in mind and whenever you need to come back,
• 31:58
  my podcast will be already there.
• 32:01
  You can listen to it as many times as you like and get that
• 32:05
  insight and it will help you and your family members, friends and
• 32:10
  everybody around you to stay positive in life no matter what
• 32:15
  challenges throws. Until next time, stay mindful,
• 32:22
  stay present and keep healing people.
• 32:27
  This is Doctor Mukund signing off.
• 32:30
  I will catch you up in next episode in New Year 2026.
• 32:39
  Take care.