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  • Hey, it’s Marie Forleo and you are watching MarieTV, the place to be to create a business

  • and a life that you love. And today it’s Q&A Tuesday and today’s question comes from Sei and she writes:

  • Hi Marie. In one of your videos, which I really like because theyre upbeat and

  • make a lot of sense, you touched on the topic of meditation. You referred to it as cleansing

  • your vessel. That term triggered my interest and I would like to ask if you can talk us through your routine. Many thanks in advance, Sei.”

  • Oh, Sei. Meditation is one of my most important power tools. It’s kind of like a buzz saw

  • and a power drill and a weed whacker all rolled into one, but for your mind. Now, youve

  • probably heard of all kinds of high level people swearing by it like Jerry Seinfeld

  • and Lena Dunham and Russell Simmons and Madonna and Oprah and Lady Gaga and Martin Scorsese,

  • and so many more. Now, I’ve talked about meditation many times on the show, but I’ve

  • never actually done a tutorial about my personal practice, which we will do today. But first,

  • the reason I am such a huge fan of meditation is pretty simple: it works.

  • When I meditate I am a better listener, I have more patience, I am so much more creative,

  • and I’m kinder to myself and other people. I have more energy and I feel less stress.

  • Now, of course, I dive into that stress pool now and again just like everybody else, but

  • thanks to meditation it’s usually just like a quick dip instead of feeling like I’m

  • drowning in anxiety. Now, I first learned to meditate when I was 17 and in the past

  • few years I’ve been way more consistent than I’ve ever been before.

  • On the rare occasion that I don't meditate first thing in the morning, I feel like I

  • am just chasing my day and I always know I’m not at my best. Creatively, emotionally, mentally,or spiritually.

  • But you don't have to take my word for it. Meditation is scientifically proven to help

  • you become happier and healthier and more productive. And there’s links to research below.

  • Bottom line, meditation determines your daily power and presence. It removes complications

  • and limitations and helps you become the person you are meant to be.

  • Maybe one of the biggest things I get out of meditation is a clear connection to myself,

  • because whether you realize it or not you have an inner teacher that is full of wisdom

  • and guidance for you, and the more that you meditate and listen, you will be told everything

  • you need to know to move your life in the right direction.

  • Now, there are so many different styles of meditation. Some have your eyes open, some

  • closed, some with a mantra, some without a mantra. There’s TM, there’s zen meditation,

  • metta, Buddhist, Kundalini meditation, and a ton others. I practice what’s known as

  • a simple mantra meditation.

  • So in Sanskrit, mantra means instrument or tool of the mind. And since I have a very

  • active mind, having a mantra gives me a point of focus during meditation and something that I can come back to.

  • So if you wanna give my version a try, here are 5 easy steps to follow. And step one is

  • spin my tunes. So once I’ve woken up and I’ve had some tea, I often put on music,

  • and specifically Pandora’s calm meditation radio, and well put a link to that below.

  • Now, why do I do that? Because I love music. A lot of people prefer silence, and sometimes

  • I do too, but, again, this is completely up to you.

  • Step number two, sit up straight. So I prefer to sit in a cross legged position and I do

  • my very best to sit up and lift up and have a straight spine. Now, if sitting cross legged

  • is uncomfortable to you, you can sit in a chair, whatever seated position really just

  • allows you to have your shoulders relaxed and down and a tall lifted spine.

  • Step number three is I set my timer. So I just set the little timer on my iPhone, most

  • days I set it for 10 minutes. But sometimes I feel like I need, like, 15 or 20. Now, if

  • youre one of those people who says, “Mm, I don't have time to meditate,” to you I

  • would say this. If you have time to shower, you have time to meditate. Just start small, like, even with 3 minutes.

  • Because the truth is, there are 1440 minutes each and every day and if you can’t find

  • 3 minutes for something that is free and scientifically proven to make you happier and healthier and

  • smarter, then, I’ve gotta tell you, you need to stop watching MarieTV right now because

  • there ain’t no hope for you.

  • Step number four set my mudra. So I put my hands like this, which is called a mudra.

  • And after doing a little research I learned that the position of touching your thumb and

  • your index finger helps open up your root chakra, and that supports greater focus and

  • concentration, which is good for me. But if youre not comfortable with that you can

  • simply lay your hands on your knees or hold them in another position like this.

  • Step number five, I say my mantra. So I take a deep breath, I close my eyes, and I start

  • silently saying my mantra. Now, if you have a personal mantra, you can use that. And if

  • not, you can use the one that I use, “So hum namah.” And a loose interpretation of

  • that meansturning back to my true self.” Now, once my eyes are closed my only job for

  • the next 10 or 15 minutes is to be fully present, to notice my thoughts, my feelings, and my

  • emotions. And as often as I can remember, I come back to silently repeating my mantra

  • because it gives my monkey mind something to focus on.

  • Some days my mind constantly just flitters off and it starts making to do lists of things

  • I have to do or coming up with ideas or conversations that I have, and the moment that I catch myself

  • thinking I just gently allow those thoughts to pass by, almost like watching clouds pass across the sky.

  • And then I come back to repeating my mantra. And that’s it.

  • When 10 or 15 minutes is up my timer goes off, I take a nice deep breath,

  • and then I move on with my day.

  • Now, if I have to catch a super early flight or for whatever reason I don't meditate before

  • I leave the house, I can easily do this on the plane or in a taxi or even in the subway.

  • Before we wrap up there’s one important thing I want to share. If youve already

  • tried meditation and said, “Blah, I hate it,” please do not give up on it too soon.

  • There are so many different methods and traditions out there. Please keep trying different techniques

  • and different approaches until you find one that’s right for you.

  • That was my A to your Q, Sei, I really hope it helps. Let’s wrap up with this Tweetable.

  • There are 1,440 minutes in a day. Theyll all go better if you take 10 of them to meditate.”

  • Now I would love to hear from you. Do you meditate on the regular? If not, why not?

  • And if so, what specific difference has it made in your life? Now, if you're new to meditation

  • I’ve got a challenge for you. I want you to commit to some kind of meditation practice just for the next 7 days.

  • See how it feels in your body and notice how it quiets your

  • mind and see what difference it makes in your life. And to make this even easier, I created

  • a guided meditation that you can download below. That way we can practice together.

  • Now, as always, the best discussions happen after the episode over at MarieForleo.com,

  • so go there and leave a comment now.

  • Did you like this video? If so, subscribe to our channel and, of course, I would be

  • so grateful if you shared this with your friends. And if you want even more resources to create

  • a business and life that you love, plus some personal insights from me that I only talk

  • about in email, come on over to MarieForleo.com and sign up for email updates.

  • Stay on your game and keep going for your dreams because the world needs that special gift that only you have.

  • Thank you so much for watching and I’ll catch you next time on MarieTV.

Hey, it’s Marie Forleo and you are watching MarieTV, the place to be to create a business

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Meditation: Marie’s Personal Practice

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    Adam Huang posted on 2016/01/13
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