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8-Minute Stoic Clarity for Your Morning · The Stoic Handbook with Jon Brooks

• 0:00
  SPEAKER_00: Sit comfortably either on a chair or on the floor.
• 0:07
  SPEAKER_00: Keep your back straight but relaxed.
• 0:12
  SPEAKER_01: Close your eyes.
• 0:19
  SPEAKER_00: And take a deep breath in through your nose and slowly out through your mouth.
• 0:28
  SPEAKER_00: Breathe in again deeply and exhale fully.
• 0:35
  SPEAKER_00: Allow your mind to settle as you focus on the rhythm, the natural rhythm of your breath.
• 0:55
  SPEAKER_00: With each inhale, invite calmness, and with each exhale, let go of tension.
• 1:07
  SPEAKER_00: Now bring your attention inward.
• 1:11
  SPEAKER_00: Today we will reflect on what is within our control and what is not.
• 1:18
  SPEAKER_00: Picture a situation in your life that is causing you stress or concern.
• 1:28
  SPEAKER_00: It could be an upcoming event, a difficult conversation, a decision someone else will make, or an uncertain outcome.
• 1:54
  SPEAKER_00: Whatever it is, hold this situation gently in your mind.
• 2:05
  SPEAKER_00: Observe it as if you are watching it from a slight distance without judgment.
• 2:16
  SPEAKER_00: Now begin to separate the elements of this situation into two distinct categories.
• 2:24
  SPEAKER_00: First, what is beyond your control?
• 2:28
  SPEAKER_00: This would include the actions or opinions of other people, the events unfolding around you, the final outcome of the situation, the past and what has already happened.
• 3:03
  SPEAKER_00: As you reflect on these, recognize that no amount of worry, frustration, or effort can directly change them.
• 3:22
  SPEAKER_00: Now visualize yourself mentally letting go of these concerns.
• 3:27
  SPEAKER_00: Imagine placing them into a flowing river, watching them drift away.
• 3:47
  SPEAKER_00: They are not yours to carry.
• 3:50
  SPEAKER_00: And gently remind yourself this is not up to me.
• 3:56
  SPEAKER_00: Say it in your mind, it is not up to me.
• 4:00
  SPEAKER_00: Let go and allow yourself to feel lighter.
• 4:07
  SPEAKER_00: Now shift your focus.
• 4:09
  SPEAKER_00: What aspects of this situation are within your control?
• 4:14
  SPEAKER_00: So you can ask yourself, how can I choose to respond?
• 4:19
  SPEAKER_00: What actions can I take?
• 4:22
  SPEAKER_00: What effort can I put in?
• 4:25
  SPEAKER_00: What attitude or mindset can I adopt?
• 4:31
  SPEAKER_00: Bring your attention fully to these controllable factors.
• 4:36
  SPEAKER_00: Picture them as steady stones beneath your feet, providing a firm foundation.
• 4:42
  SPEAKER_00: Say to yourself, This is up to me.
• 4:47
  SPEAKER_00: My effort, my attitude, my actions, my response.
• 4:57
  SPEAKER_00: Breathe in, feeling the strength and clarity of this realization, and breathe out, reinforcing your commitment to focus only on what you can control.
• 5:12
  SPEAKER_00: But let's not stop there.
• 5:14
  SPEAKER_00: Let's visualize yourself taking action.
• 5:17
  SPEAKER_00: If you're awaiting a decision, you prepare for multiple outcomes with patience.
• 5:23
  SPEAKER_00: If facing a challenge, you choose resilience and wisdom.
• 5:42
  SPEAKER_00: If feeling anxious, you shift your mindset to one of calm and acceptance.
• 5:57
  SPEAKER_00: Feel the empowerment of focusing only on what is yours to direct.
• 6:13
  SPEAKER_00: Now, as you prepare to begin your day, set a simple intention.
• 6:17
  SPEAKER_00: Ask yourself, how can I apply this today?
• 6:20
  SPEAKER_00: Perhaps it is by choosing not to react to negativity from others.
• 6:24
  SPEAKER_00: Perhaps it is by staying present and focusing only on your effort, not the outcome.
• 6:39
  SPEAKER_00: Take a deep breath in now, hold for a moment and slowly release, and let a feeling of clarity and lightness fill you.
• 6:48
  SPEAKER_00: You don't need to control everything.
• 6:51
  SPEAKER_00: You only need to focus on what is yours to control.
• 6:58
  SPEAKER_00: Take a final moment of stillness and let this lesson settle deep within you.
• 7:09
  SPEAKER_00: You only need to focus on what is yours to control.
• 7:15
  SPEAKER_00: Now gently bring your awareness back to your surroundings, notice any sounds in the room, wiggle your fingers and toes, and when you're ready, open your eyes.
• 7:27
  SPEAKER_00: Carry this calm and focused mindset with you today.
• 7:31
  SPEAKER_00: Whatever happens, you will focus only on what is within your power.
• 7:37
  SPEAKER_00: And feel the relief that comes with giving yourself permission to let go of the rest.
• 7:44
  SPEAKER_00: Feel free to come back to this meditation as often as you need to to make this way of thinking a permanent and automatic habit of mind.
• 7:58
  SPEAKER_00: This is the end of today's meditation.