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Love Your Love Muscle: Micro Meditations – Small Pauses That Change Everything · Transformational Meditation Podcast

• 0:29
  Hello everyone.
• 0:29
  Welcome back to another episode of Love Your Love Muscle,
• 0:34
  our biweekly podcast about self-regulation, meditation,
• 0:38
  living from the heart, heart focus, meditation, exactly
• 0:42
  as it says, love your love muscle.
• 0:44
  Your love muscle is your heart.
• 0:45
  And, uh, that's what it's all about, this podcast.
• 0:48
  And we have several techniques.
• 0:50
  Last time we talked about, uh,
• 0:53
  a spiritual thing with this mb.
• 0:55
  So if you haven't, um, haven't, uh, seen that one
• 0:59
  or listened to that one, uh, scroll back two weeks in time
• 1:03
  or to the audio, uh, podcast from last week
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  where you can hear all about shamah
• 1:09
  and finding shamah within you.
• 1:11
  So today I wanna talk about something called
• 1:16
  micro meditation.
• 1:18
  I dunno if you remember a couple of months back
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  or weeks back, I talked about that we lose concentration
• 1:25
  and focus very, very quickly.
• 1:28
  It's actually a crisis, I must say.
• 1:30
  Uh, 2004, I think I said something like that.
• 1:35
  Our attention span was around two and a half minutes.
• 1:38
  And, uh, recently it has become around 47 seconds.
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  So yeah, not very well, uh, which means
• 1:48
  that people don't have time
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  or don't take the time to do any sort
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  of meditation either, right?
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  They don't have the time for it, they don't have to focus
• 1:57
  for it, and their mind is on high gear.
• 2:03
  Uh, yeah, 24 7 basically.
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  Uh, which is a big concern I think.
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  Uh, I mean, people should be able to concentrate
• 2:12
  for more than 10 minutes at a time.
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  Uh, but yeah, but that's also why the podcasts are getting,
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  uh, shorter
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  because people don't get with them, uh, half of it.
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  And that's also why you see more short
• 2:29
  videos on social media.
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  Everything should be short, short, short, short, short.
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  And of course, meditation teachers,
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  self-regulation teachers, they hop along with that
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  and so-called experts say that.
• 2:40
  Yeah, yeah. Uh, two minute meditation is just as good
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  as a 20 minute meditation
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  or two hour meditation, which
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  of course is completely bullox.
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  But, uh, yeah, who am I?
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  I'm just a meditation teacher with over a decade
• 2:57
  of experience in meditation.
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  Two decades, I must say.
• 3:00
  Uh, I see where this is going,
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  and I see also where, uh, people that are, uh,
• 3:05
  interested in meditation are going
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  because they lose interest.
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  It takes too much time and, uh, they can't focus anymore.
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  So, uh, society has a problem,
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  uh, I should say.
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  But, uh, yeah. Anyway, uh, today we're going
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  to do something called micro meditation
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  or micro mindfulness.
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  I'm going to teach you something
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  that I don't call meditation in practice when I talk
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  to people about this technique.
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  I call it self-regulation, a short self-regulation
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  to get yourself in another state of mind, state
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  of being called stop technique, which, uh, stands
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  for stop the S for stop.
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  T take a breath, the o observe
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  and p, uh, proceed.
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  So very simple.
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  During our day, we can say to ourselves, let's stop.
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  Just take a few breaths,
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  and if you don't have time, take one breath.
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  Observe your surroundings. What am I doing? Where am I?
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  Anchor yourself in your situation.
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  Uh, maybe in those short seconds you get a good idea
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  that gets you, uh, going, uh, which means then proceed.
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  So continue what you were doing or do something else.
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  If you notice that what you were doing
• 4:29
  wasn't the thing you should be doing at that time.
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  So yeah, um, I'm in nature as you can see,
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  and, uh, nature's the best way to stop, sit down,
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  gather some energy.
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  And I would say don't do it in 47 seconds.
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  Really sit there for 10 minutes, 20 minutes an hour
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  or more just to recoup.
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  Get yourself together, be real again, don't let yourself get
• 5:02
  direct with every sort of thing that is going on
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  because you don't have control over it anyway.
• 5:09
  Uh, and if we continue like this, like I said, with this,
• 5:14
  uh, practice of not being able to focus, not being able
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  to concentrate, uh, we are in big,
• 5:21
  big trouble mental health wise
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  and, uh, physical health wise
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  because tho those two go closely together.
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  And as I speak, I've been speaking now talking now
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  for five minutes, which means more than 75%
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  of the listeners or viewers are already gone.
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  Can you imagine that? Can you imagine that being only, uh,
• 5:45
  15% of the viewers that are watching right now?
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  Amazing. But anyway, let's quickly turn the camera around
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  so you don't have to look at my face.
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  Look at pretty nature. And we do a short stop session.
• 6:00
  Maybe we go on for a little bit longer.
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  We'll see, uh, uh, I haven't sccr scripted this,
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  just the idea that came up with doing this.
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  So it's all natural, all raw and mostly uncut.
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  So see on the other side for the stop technique.
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  Alright, everyone, for some
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  of you this might be a familiar site And,
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  Uh, this is again, a spatial video.
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  So if you're patron member, you can download a spatial
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  session of this meditation
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  and watch it in 3D on any compatible
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  XR glasses, vision pro and meta glasses.
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  Whatever you have, you can watch it and listen to it
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  and be more immersed in the beautiful nature
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  we have here in Norway.
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  Uh, yeah, like I said, stop technique.
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  So let's get started by stopping, right?
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  So the first letter of stop is the S for stop.
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  So I want to invite you to stop
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  what you're doing, pay attention.
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  And the next letter is the T, which means take a breath.
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  And I want you to take a nice deep inhale through your nose
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  and exhale through your mouth and lower your shoulders.
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  Loosen your jaw, settle down,
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  and feel yourself getting centered.
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  And take another nice deep inhale through your nose,
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  exhale through your mouth,
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  calming down completely stopping up,
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  centering yourself for yourself in this moment,
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  minimizing the thoughts about the future,
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  minimizing any thoughts about the past, just being there,
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  here right now, stopping up, being silent for a moment.
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  Beautiful. Take nice deep calm breaths
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  to calm down and stop even more.
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  And then we go to the next letter,
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  which is the O for observe.
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  I want you to observe your surroundings
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  or observe the video you're seeing on the device right now.
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  And don't only observe with your eyes,
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  but also with your ears.
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  Observe what is going on with you right now,
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  and not only outside of you and around you,
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  but also inside of you.
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  What are you feeling
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  most likely?
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  And I do hope you feel more calm,
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  more rest centered,
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  and hopefully you also notice that you are observing more
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  while you are centered.
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  You're seeing more, you hear more,
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  you more in this moment right now.
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  Just be still for a minute
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  or two as you observe.
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  Wonderful. Now let's transition to the next letter,
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  which is the P for proceed.
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  And now it's up to you.
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  Do you want to proceed stopping up,
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  proceed sitting still,
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  or do you want to continue where you left off
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  before your session, your stop session and go back to work
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  or whatever you were doing?
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  That's up to you. So yeah,
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  breathe normally again, rego with your fingers
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  and toes, if you feel like,
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  and if you had your eyes closed to open your eyes,
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  welcome back, welcome back.
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  So yeah, welcome back everyone, uh,
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  from this short session, five minutes.
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  And uh, in one thing I do agree with, um, uh,
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  ex experts, uh, and that is that a short meditation
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  or self-regulation as I would call this one though, I mean,
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  you can't call this for meditation, but okay,
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  but I do agree with the expert when it comes that, uh,
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  to the point that I say, Hey, you know what, a
• 12:38
  ten second, two minute meditation, it's not, meditation
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  is better than, uh, nothing at, uh, it's,
• 12:48
  I totally agree with.
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  Uh, but again, call it self-regulation
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  and not meditation at that point.
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  But, uh, but nevermind. So yeah. Uh, and do it.
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  And preferably several times a day in between
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  meetings when you walk from one side of the office
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  to the other side of the office, or don't do it in cars
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  or where you're operating heavy equipment
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  because you might get, uh, you, you need to sit, you need
• 13:18
  to stop what you're doing, right?
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  So, uh, be mindful about that.
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  Um, so stop, stop what you're doing.
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  Take a breath, preferably a couple of breaths, and deep
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  and calm breaths and observe
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  and then proceed.
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  Alright? And I want to, I want you
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  to proceed with what you were doing.
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  Hopefully you don't forget about what you did.
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  Hopefully, hopefully, hopefully you don't forget, uh,
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  how it felt, how you feel now after just a short break.
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  So, yeah. And, uh, take care. Be safe. Don't overdo it.
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  Take your breaks. Meditate, self-regulate.
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  Uh, very important. Train that muscle.
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  Train to be able to focus. Okay? Take good care, everyone.
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  Be safe. And I must day.