1 00:00:00,000 --> 00:00:03,200 Hey everyone and welcome to another deep dive. 2 00:00:03,200 --> 00:00:04,960 You know, we're always getting requests 3 00:00:04,960 --> 00:00:07,960 to dig into specific topics and one that keeps popping up, 4 00:00:07,960 --> 00:00:10,640 which I know a lot of you are super curious about, 5 00:00:10,640 --> 00:00:12,920 is finding stillness. 6 00:00:14,280 --> 00:00:17,280 So that is exactly what we are doing today. 7 00:00:17,280 --> 00:00:19,960 We've got a whole bunch of articles about meditation, 8 00:00:19,960 --> 00:00:23,320 mindfulness, the power of nature, all that good stuff. 9 00:00:23,320 --> 00:00:25,600 And we're gonna really try to get to the bottom 10 00:00:25,600 --> 00:00:26,960 of this whole stillness thing. 11 00:00:26,960 --> 00:00:28,960 Like what does science actually say 12 00:00:28,960 --> 00:00:31,240 about the benefits of taking a break? 13 00:00:31,240 --> 00:00:34,320 And is nature really as powerful as people say it is? 14 00:00:34,320 --> 00:00:36,960 Can it really like zap away stress? 15 00:00:36,960 --> 00:00:40,760 And how do we even find stillness in this crazy busy world? 16 00:00:40,760 --> 00:00:42,040 That's the big question, right? 17 00:00:42,040 --> 00:00:44,000 It is, so many questions, but don't worry, 18 00:00:44,000 --> 00:00:46,040 we're gonna tackle them all in this deep dive. 19 00:00:46,040 --> 00:00:48,080 It's funny because we often think of stillness 20 00:00:48,080 --> 00:00:50,040 as this kind of like passive thing. 21 00:00:50,040 --> 00:00:51,520 Right, like just zoning out. 22 00:00:51,520 --> 00:00:52,760 Exactly. 23 00:00:52,760 --> 00:00:55,000 But the research is showing us that it can be 24 00:00:55,000 --> 00:00:58,960 a really powerful active way to boost your wellbeing. 25 00:00:58,960 --> 00:01:00,720 Okay, so let's start with the basics again. 26 00:01:00,720 --> 00:01:03,320 Why do we even need stillness in the first place? 27 00:01:03,320 --> 00:01:06,000 I mean, life is just go, go, go these days, right? 28 00:01:06,000 --> 00:01:07,240 Oh, please tell me about it. 29 00:01:07,240 --> 00:01:08,880 Our phones are constantly buzzing, 30 00:01:08,880 --> 00:01:11,040 we're bombarded with information 24 seven, 31 00:01:11,040 --> 00:01:14,200 and it's like everyone's expected to be on all the time. 32 00:01:14,200 --> 00:01:15,160 It's exhausting. 33 00:01:15,160 --> 00:01:18,440 Totally, so it's no wonder that so many of us 34 00:01:18,440 --> 00:01:21,560 are feeling stressed out, anxious, 35 00:01:21,560 --> 00:01:23,640 and just like totally disconnected. 36 00:01:23,640 --> 00:01:25,160 Yeah, like you're just on autopilot 37 00:01:25,160 --> 00:01:26,280 going through the motions. 38 00:01:26,280 --> 00:01:27,640 Yes, exactly. 39 00:01:27,640 --> 00:01:28,800 And it's not just a feeling, 40 00:01:28,800 --> 00:01:31,280 it's a real physiological response. 41 00:01:31,280 --> 00:01:34,840 All that on time leads to chronic stress. 42 00:01:34,840 --> 00:01:37,080 Which can really do a number on your health. 43 00:01:37,080 --> 00:01:39,040 Oh, absolutely, it can zap your energy, 44 00:01:39,040 --> 00:01:41,840 mess with your sleep, even weaken your immune system. 45 00:01:41,840 --> 00:01:44,000 It's wild how much our mental state 46 00:01:44,000 --> 00:01:45,760 can impact our physical health. 47 00:01:45,760 --> 00:01:48,440 It really is, but the good news is. 48 00:01:48,440 --> 00:01:49,280 There's hope. 49 00:01:49,280 --> 00:01:51,960 Yes, there's hope, and this deep dive 50 00:01:51,960 --> 00:01:53,640 is all about finding solutions. 51 00:01:53,640 --> 00:01:57,400 And get this, science is actually on our side here. 52 00:01:57,400 --> 00:01:58,240 It totally is. 53 00:01:58,240 --> 00:02:00,000 Yeah, so many studies have shown 54 00:02:00,000 --> 00:02:02,000 that when you tap into stillness, 55 00:02:02,000 --> 00:02:03,920 whether it's through meditation, 56 00:02:03,920 --> 00:02:06,280 just taking some time for quiet reflection, 57 00:02:06,280 --> 00:02:07,880 or even being out in nature. 58 00:02:07,880 --> 00:02:10,560 You actually lower those stress hormones. 59 00:02:10,560 --> 00:02:11,760 You know, like cortisol. 60 00:02:11,760 --> 00:02:13,280 Ah, cortisol, the enemy. 61 00:02:13,280 --> 00:02:16,680 Right, but it's not just about feeling less stressed, 62 00:02:16,680 --> 00:02:18,440 the benefits go way beyond that. 63 00:02:18,440 --> 00:02:20,200 Okay, spill the tea. 64 00:02:20,200 --> 00:02:22,440 What else can stillness do for us? 65 00:02:22,440 --> 00:02:24,000 Well, one study found that mindfulness 66 00:02:24,000 --> 00:02:26,240 can actually make vaccines work better. 67 00:02:26,240 --> 00:02:27,400 Hey, what? 68 00:02:27,400 --> 00:02:28,320 Seriously. 69 00:02:28,320 --> 00:02:29,920 Like, taking a few moments of quiet 70 00:02:29,920 --> 00:02:32,320 can actually boost your immune system's response. 71 00:02:32,320 --> 00:02:33,920 Exactly, it's incredible, right? 72 00:02:33,920 --> 00:02:35,280 That is mind blowing. 73 00:02:35,280 --> 00:02:36,920 And that's just one example 74 00:02:36,920 --> 00:02:38,720 of how powerful stillness can be. 75 00:02:38,720 --> 00:02:40,840 It's about equipping your mind and body 76 00:02:40,840 --> 00:02:42,840 to function at their best. 77 00:02:42,840 --> 00:02:43,840 Okay, I'm sold. 78 00:02:43,840 --> 00:02:45,880 Sign me up for Team Stillness. 79 00:02:45,880 --> 00:02:46,720 Right. 80 00:02:46,720 --> 00:02:49,160 Now, speaking of feeling good, let's talk about nature. 81 00:02:49,160 --> 00:02:51,280 Because several of the articles we dove into 82 00:02:51,280 --> 00:02:54,240 really highlighted just how healing it can be. 83 00:02:54,240 --> 00:02:55,200 Nature is amazing. 84 00:02:55,200 --> 00:02:56,160 It is. 85 00:02:56,160 --> 00:02:58,480 Did you know that spending just 20 minutes 86 00:02:58,480 --> 00:03:00,720 in a natural setting can significantly 87 00:03:00,720 --> 00:03:03,520 lower your cortisol levels and give you a mood boost? 88 00:03:03,520 --> 00:03:04,880 It's like a magic reset button. 89 00:03:04,880 --> 00:03:06,960 Totally, it's like nature's therapy. 90 00:03:06,960 --> 00:03:10,800 And the fascinating thing is that this connection to nature 91 00:03:10,800 --> 00:03:14,040 isn't just some new agey trend, you know? 92 00:03:14,040 --> 00:03:14,880 Oh, really? 93 00:03:14,880 --> 00:03:17,080 Yeah, scientists call it biophilia. 94 00:03:17,080 --> 00:03:19,600 It's this innate biological need we have 95 00:03:19,600 --> 00:03:20,880 to be around nature. 96 00:03:20,880 --> 00:03:21,760 That makes sense. 97 00:03:21,760 --> 00:03:23,840 It explains why a walk in the woods 98 00:03:23,840 --> 00:03:25,560 always feels so grounding. 99 00:03:25,560 --> 00:03:28,040 Exactly, it's like coming home. 100 00:03:28,040 --> 00:03:30,360 So how do we tap into this nature magic? 101 00:03:30,360 --> 00:03:32,360 I mean, not all of us can just like run off 102 00:03:32,360 --> 00:03:34,720 to the wilderness every time we're feeling stressed. 103 00:03:34,720 --> 00:03:37,480 Right, but you can designate specific nature retreats 104 00:03:37,480 --> 00:03:39,920 for yourself, like it could be your favorite park, 105 00:03:39,920 --> 00:03:43,080 a nearby hiking trail, even just your own backyard. 106 00:03:43,080 --> 00:03:45,520 And if you're short on outdoor space, don't worry. 107 00:03:45,520 --> 00:03:48,040 Yeah, even just a little indoor garden or some house plants 108 00:03:48,040 --> 00:03:49,120 can make a difference. 109 00:03:49,120 --> 00:03:50,280 See, there's always a way. 110 00:03:50,280 --> 00:03:52,360 It's all about finding what works for you. 111 00:03:52,360 --> 00:03:53,200 Absolutely. 112 00:03:53,200 --> 00:03:57,240 And when you're in nature, try practicing mindful observation. 113 00:03:57,240 --> 00:03:58,160 What's that? 114 00:03:58,160 --> 00:04:00,740 Well, it could be as simple as noticing the different bird 115 00:04:00,740 --> 00:04:04,720 songs on a walk or taking in the vastness of the night sky. 116 00:04:04,720 --> 00:04:06,720 Or just really paying attention to the textures 117 00:04:06,720 --> 00:04:07,840 and scents around you. 118 00:04:07,840 --> 00:04:10,520 Yes, just being present. 119 00:04:10,520 --> 00:04:14,180 The key is to find those pockets of quiet within nature, 120 00:04:14,180 --> 00:04:17,040 those spots where you can escape the crowds and noise 121 00:04:17,040 --> 00:04:18,680 and just pee. 122 00:04:18,680 --> 00:04:21,560 And maybe unplug from technology for a bit. 123 00:04:21,560 --> 00:04:22,360 Definitely. 124 00:04:22,360 --> 00:04:24,680 Give yourself a break from the digital world. 125 00:04:24,680 --> 00:04:27,160 I think we could all use a little more of that. 126 00:04:27,160 --> 00:04:28,720 All right, let's move on to something 127 00:04:28,720 --> 00:04:31,000 that I know a lot of people have strong feelings 128 00:04:31,000 --> 00:04:32,520 about meditation. 129 00:04:32,520 --> 00:04:34,680 Ooh, meditation. 130 00:04:34,680 --> 00:04:35,800 I know, I know. 131 00:04:35,800 --> 00:04:37,640 Some of you might be thinking. 132 00:04:37,640 --> 00:04:38,760 Not my thing. 133 00:04:38,760 --> 00:04:39,480 Exactly. 134 00:04:39,480 --> 00:04:43,840 But hear me out, because there are so many different types 135 00:04:43,840 --> 00:04:45,920 of meditation out there. 136 00:04:45,920 --> 00:04:49,000 And they're not all about sitting in lotus pose 137 00:04:49,000 --> 00:04:50,640 and chanting, ooh. 138 00:04:50,640 --> 00:04:52,160 You're so right. 139 00:04:52,160 --> 00:04:53,920 It's all about finding a style that 140 00:04:53,920 --> 00:04:56,520 clicks with you, like mindfulness meditation, 141 00:04:56,520 --> 00:04:57,000 for example. 142 00:04:57,000 --> 00:04:58,360 Oh, yeah, mindfulness. 143 00:04:58,360 --> 00:04:59,760 That's a big one these days. 144 00:04:59,760 --> 00:05:00,280 It is. 145 00:05:00,280 --> 00:05:01,200 And for good reason. 146 00:05:01,200 --> 00:05:03,840 It's great for reducing stress and helping 147 00:05:03,840 --> 00:05:05,360 you stay present in the moment. 148 00:05:05,360 --> 00:05:08,160 So instead of getting swept away by all those thoughts swirling 149 00:05:08,160 --> 00:05:10,080 around in your head, you're just observing them. 150 00:05:10,080 --> 00:05:12,440 Exactly, without getting caught up in the drama. 151 00:05:12,440 --> 00:05:13,520 OK, that makes sense. 152 00:05:13,520 --> 00:05:15,600 And I've heard good things about living kindness meditation, 153 00:05:15,600 --> 00:05:16,100 too. 154 00:05:16,100 --> 00:05:17,120 Ah, yes. 155 00:05:17,120 --> 00:05:19,800 Is that the one where you focus on sending out good vibes? 156 00:05:19,800 --> 00:05:20,720 Yes. 157 00:05:20,720 --> 00:05:22,760 It's also called metameditation. 158 00:05:22,760 --> 00:05:26,000 And it's all about cultivating compassion and kindness 159 00:05:26,000 --> 00:05:27,600 towards yourself and others. 160 00:05:27,600 --> 00:05:29,840 It seems like something we could all use a little more of these 161 00:05:29,840 --> 00:05:30,520 days. 162 00:05:30,520 --> 00:05:31,240 Absolutely. 163 00:05:31,240 --> 00:05:31,740 Yeah. 164 00:05:31,740 --> 00:05:33,740 And the research shows that it can actually 165 00:05:33,740 --> 00:05:36,680 make you feel more connected and less negative. 166 00:05:36,680 --> 00:05:38,240 OK, now I'm intrigued. 167 00:05:38,240 --> 00:05:42,640 So with metameditation, are there specific phrases 168 00:05:42,640 --> 00:05:44,640 you're supposed to use? 169 00:05:44,640 --> 00:05:46,360 Or is it more freestyle? 170 00:05:46,360 --> 00:05:47,680 It can be both. 171 00:05:47,680 --> 00:05:48,200 Yeah. 172 00:05:48,200 --> 00:05:50,440 But there are traditional phrases that can be helpful, 173 00:05:50,440 --> 00:05:54,080 like may you be well, may you be happy, may you be peaceful. 174 00:05:54,080 --> 00:05:55,040 Wow, I love that. 175 00:05:55,040 --> 00:05:57,000 It's like you're sending out these little ripples 176 00:05:57,000 --> 00:05:57,680 of positivity. 177 00:05:57,680 --> 00:05:58,560 Exactly. 178 00:05:58,560 --> 00:06:02,000 Now, what about people who find it hard to sit still? 179 00:06:02,000 --> 00:06:03,720 Are there options for them? 180 00:06:03,720 --> 00:06:05,360 Because I know, I personally. 181 00:06:05,360 --> 00:06:06,440 You're a refrigerator. 182 00:06:06,440 --> 00:06:07,160 I am. 183 00:06:07,160 --> 00:06:09,720 So is there a meditation style for people like me? 184 00:06:09,720 --> 00:06:10,960 Definitely. 185 00:06:10,960 --> 00:06:13,440 For those who prefer a more active approach, 186 00:06:13,440 --> 00:06:15,280 there's body scan meditation. 187 00:06:15,280 --> 00:06:16,080 What's that? 188 00:06:16,080 --> 00:06:19,920 It focuses on tuning into the sensations in your body, 189 00:06:19,920 --> 00:06:21,680 like scanning from head to toe. 190 00:06:21,680 --> 00:06:22,440 Oh, interesting. 191 00:06:22,440 --> 00:06:25,400 It's incredibly relaxing and can help you become more 192 00:06:25,400 --> 00:06:27,120 aware of your physical self. 193 00:06:27,120 --> 00:06:29,200 OK, that sounds intriguing. 194 00:06:29,200 --> 00:06:32,000 And of course, there are more active forms of meditation, 195 00:06:32,000 --> 00:06:35,080 like yoga and Tai Chi, which combine movement 196 00:06:35,080 --> 00:06:36,240 with mindfulness. 197 00:06:36,240 --> 00:06:36,800 Absolutely. 198 00:06:36,800 --> 00:06:38,680 It's all about that mind-body connection. 199 00:06:38,680 --> 00:06:39,180 Right. 200 00:06:39,180 --> 00:06:40,800 So there's truly something for everyone. 201 00:06:40,800 --> 00:06:43,920 Now, we actually have this awesome guide for beginners 202 00:06:43,920 --> 00:06:45,400 in our stack of material. 203 00:06:45,400 --> 00:06:46,320 Oh, that's a good one. 204 00:06:46,320 --> 00:06:48,560 And it says it's important to try different styles, 205 00:06:48,560 --> 00:06:51,120 start small, and be patient with yourself. 206 00:06:51,120 --> 00:06:52,960 The best advice. 207 00:06:52,960 --> 00:06:55,960 Because consistency is more important than perfection. 208 00:06:55,960 --> 00:06:56,960 So true. 209 00:06:56,960 --> 00:06:59,460 And you don't have to become a meditation master overnight. 210 00:06:59,460 --> 00:07:02,200 Even just five or 10 minutes a day can make a difference. 211 00:07:02,200 --> 00:07:03,220 Absolutely. 212 00:07:03,220 --> 00:07:05,520 Small steps lead to big changes. 213 00:07:05,520 --> 00:07:07,800 And you know, meditation isn't the only way 214 00:07:07,800 --> 00:07:08,600 to find stillness. 215 00:07:08,600 --> 00:07:10,160 It's not all about formal practice. 216 00:07:10,160 --> 00:07:11,800 So you're saying we can find stillness 217 00:07:11,800 --> 00:07:13,200 in our everyday lives. 218 00:07:13,200 --> 00:07:14,040 Exactly. 219 00:07:14,040 --> 00:07:17,160 You can sprinkle moments of stillness throughout your day. 220 00:07:17,160 --> 00:07:19,720 Simple things like taking a few conscious breaths 221 00:07:19,720 --> 00:07:21,080 when you're feeling overwhelmed. 222 00:07:21,080 --> 00:07:21,920 Oh, I love that. 223 00:07:21,920 --> 00:07:23,480 Or even turning everyday activities, 224 00:07:23,480 --> 00:07:25,800 like washing dishes or folding laundry, 225 00:07:25,800 --> 00:07:28,080 into mini mindfulness practices. 226 00:07:28,080 --> 00:07:30,880 So it's about being present no matter what you're doing. 227 00:07:30,880 --> 00:07:31,880 Yes. 228 00:07:31,880 --> 00:07:35,480 And that brings us to another biggie, the digital detox. 229 00:07:35,480 --> 00:07:36,680 Oh, yeah. 230 00:07:36,680 --> 00:07:38,320 The digital world. 231 00:07:38,320 --> 00:07:40,320 It's a love-hate relationship, for sure. 232 00:07:40,320 --> 00:07:41,440 It can be. 233 00:07:41,440 --> 00:07:43,140 Our devices can be a major source 234 00:07:43,140 --> 00:07:44,720 of stress and distraction. 235 00:07:44,720 --> 00:07:46,800 So setting boundaries with technology is key. 236 00:07:46,800 --> 00:07:49,080 Like creating tech-free zones in your home. 237 00:07:49,080 --> 00:07:49,880 Yes. 238 00:07:49,880 --> 00:07:52,120 Maybe your bedroom or the dining table. 239 00:07:52,120 --> 00:07:54,800 And be mindful of how much time you're spending on social media. 240 00:07:54,800 --> 00:07:56,400 Oh, the endless scroll. 241 00:07:56,400 --> 00:07:57,760 It's a real time suck. 242 00:07:57,760 --> 00:07:58,560 It is. 243 00:07:58,560 --> 00:08:01,640 Give yourself permission to disconnect and recharge. 244 00:08:01,640 --> 00:08:02,960 I love that. 245 00:08:02,960 --> 00:08:04,640 Now, one of the articles we read talked 246 00:08:04,640 --> 00:08:07,400 about creating a peaceful environment at home. 247 00:08:07,400 --> 00:08:08,960 And I have to say, I'm all about that. 248 00:08:08,960 --> 00:08:10,880 Who doesn't love a cozy sanctuary? 249 00:08:10,880 --> 00:08:11,520 Right. 250 00:08:11,520 --> 00:08:13,640 So where do we even begin? 251 00:08:13,640 --> 00:08:16,600 What are the secrets to creating a peaceful home? 252 00:08:16,600 --> 00:08:19,880 Well, one powerful step is decluttering and simplifying. 253 00:08:19,880 --> 00:08:21,240 I'm a big fan of decluttering. 254 00:08:21,240 --> 00:08:23,120 It's amazing what a difference it can make. 255 00:08:23,120 --> 00:08:25,840 Because clutter bomb-boggles your senses. 256 00:08:25,840 --> 00:08:27,920 So a more minimalist approach can actually 257 00:08:27,920 --> 00:08:29,280 make you feel calmer. 258 00:08:29,280 --> 00:08:29,780 Yeah. 259 00:08:29,780 --> 00:08:32,120 I always feel so much lighter after a good decluttering 260 00:08:32,120 --> 00:08:32,620 session. 261 00:08:32,620 --> 00:08:36,080 It's like you're creating space both physically and mentally. 262 00:08:36,080 --> 00:08:37,080 Exactly. 263 00:08:37,080 --> 00:08:40,120 And think about bringing elements of nature indoors. 264 00:08:40,120 --> 00:08:41,720 House plants are amazing for that. 265 00:08:41,720 --> 00:08:42,800 Oh, yeah. 266 00:08:42,800 --> 00:08:46,080 They purify the air, add a touch of beauty. 267 00:08:46,080 --> 00:08:48,280 And some studies even say they reduce stress. 268 00:08:48,280 --> 00:08:49,120 It's true. 269 00:08:49,120 --> 00:08:50,640 And lighting is key, too. 270 00:08:50,640 --> 00:08:53,120 Natural light during the day is so energizing. 271 00:08:53,120 --> 00:08:56,000 And in the evenings, you want soft, warm light. 272 00:08:56,000 --> 00:08:58,880 It's amazing how much lighting can affect the feel of a room. 273 00:08:58,880 --> 00:09:00,800 It's like creating an entirely different mood. 274 00:09:00,800 --> 00:09:03,520 And don't forget about the power of natural materials. 275 00:09:03,520 --> 00:09:07,040 Things like wood, stone, bamboo. 276 00:09:07,040 --> 00:09:09,040 They can have a really grounding effect, 277 00:09:09,040 --> 00:09:11,720 connecting you to nature even when you're inside. 278 00:09:11,720 --> 00:09:12,360 I love that. 279 00:09:12,360 --> 00:09:13,280 And what about color? 280 00:09:13,280 --> 00:09:14,160 Does color matter? 281 00:09:14,160 --> 00:09:15,000 It does. 282 00:09:15,000 --> 00:09:17,480 Soft blues, greens, neutrals, those 283 00:09:17,480 --> 00:09:19,840 tend to be more calming than bright, bold colors. 284 00:09:19,840 --> 00:09:20,720 Got it. 285 00:09:20,720 --> 00:09:22,400 So it's all about creating a space that 286 00:09:22,400 --> 00:09:24,800 feels truly nurturing, like a haven where 287 00:09:24,800 --> 00:09:26,680 you can unwind and recharge. 288 00:09:26,680 --> 00:09:27,440 Exactly. 289 00:09:27,440 --> 00:09:29,320 And of course, add those personal touches that 290 00:09:29,320 --> 00:09:31,040 spark joy for you. 291 00:09:31,040 --> 00:09:34,360 Photos, artwork, whatever makes you feel happy and at peace. 292 00:09:34,360 --> 00:09:35,880 Love it. 293 00:09:35,880 --> 00:09:38,400 So we've talked about nature, meditation, 294 00:09:38,400 --> 00:09:41,200 creating a peaceful home environment. 295 00:09:41,200 --> 00:09:43,120 So many great tips already. 296 00:09:43,120 --> 00:09:44,320 There's a lot to explore. 297 00:09:44,320 --> 00:09:48,320 But are there real life examples of how this actually works? 298 00:09:48,320 --> 00:09:51,640 Have people actually transformed their lives with stillness? 299 00:09:51,640 --> 00:09:52,560 You bet. 300 00:09:52,560 --> 00:09:54,160 We have this collection of anecdotes 301 00:09:54,160 --> 00:09:56,200 here from people who have experienced the power 302 00:09:56,200 --> 00:09:57,680 of stillness firsthand. 303 00:09:57,680 --> 00:09:59,320 Ooh, story time. 304 00:09:59,320 --> 00:10:00,760 I love a good story. 305 00:10:00,760 --> 00:10:04,560 One that really struck me was about this busy executive. 306 00:10:04,560 --> 00:10:06,320 Oh, yeah, the one who was totally burned out. 307 00:10:06,320 --> 00:10:07,320 Yeah, that one. 308 00:10:07,320 --> 00:10:09,440 They started incorporating short yoga sessions 309 00:10:09,440 --> 00:10:11,720 and mindful walking into their routine. 310 00:10:11,720 --> 00:10:14,000 They said it was tough to find the time at first. 311 00:10:14,000 --> 00:10:14,560 Right. 312 00:10:14,560 --> 00:10:17,280 But once they did, it was like those moments of movement 313 00:10:17,280 --> 00:10:21,080 became these little islands of peace in their chaotic day. 314 00:10:21,080 --> 00:10:23,600 And it shows that you don't need to make drastic changes. 315 00:10:23,600 --> 00:10:26,920 Even small, consistent steps can create huge shifts 316 00:10:26,920 --> 00:10:27,760 in your well-being. 317 00:10:27,760 --> 00:10:28,480 Absolutely. 318 00:10:28,480 --> 00:10:29,560 Every little bit counts. 319 00:10:29,560 --> 00:10:31,920 And there was an amazing story about the nature 320 00:10:31,920 --> 00:10:35,040 lover who rediscovered their passion for the outdoors. 321 00:10:35,040 --> 00:10:36,760 Oh, yeah, I loved that one. 322 00:10:36,760 --> 00:10:39,040 They started going on these regular nature retreats, 323 00:10:39,040 --> 00:10:41,760 hiking, camping, just anything to get away from the city. 324 00:10:41,760 --> 00:10:43,600 It was like hitting the reset button for them. 325 00:10:43,600 --> 00:10:44,440 Totally. 326 00:10:44,440 --> 00:10:46,280 It just reminds us that stillness 327 00:10:46,280 --> 00:10:48,440 isn't just this internal state. 328 00:10:48,440 --> 00:10:51,120 It's also about finding those external environments that 329 00:10:51,120 --> 00:10:52,600 nourish your soul. 330 00:10:52,600 --> 00:10:55,200 It's about remembering the beauty and peace that 331 00:10:55,200 --> 00:10:57,640 exists beyond our busy lives. 332 00:10:57,640 --> 00:10:58,960 And that's a beautiful thing. 333 00:10:58,960 --> 00:10:59,640 It really is. 334 00:10:59,640 --> 00:11:01,480 So much to think about. 335 00:11:01,480 --> 00:11:03,040 But we're just getting started. 336 00:11:03,040 --> 00:11:05,600 In part two, we're going to dive even deeper 337 00:11:05,600 --> 00:11:09,480 into the specific techniques and ideas for weaving more stillness 338 00:11:09,480 --> 00:11:10,920 into your everyday life. 339 00:11:10,920 --> 00:11:12,800 So don't go anywhere. 340 00:11:12,800 --> 00:11:14,520 Welcome back, everyone. 341 00:11:14,520 --> 00:11:16,960 Ready to keep exploring this whole stillness thing. 342 00:11:16,960 --> 00:11:17,680 Absolutely. 343 00:11:17,680 --> 00:11:19,440 I'm ready to get into the nitty gritty 344 00:11:19,440 --> 00:11:22,040 and learn some practical tips I can actually use. 345 00:11:22,040 --> 00:11:23,080 Perfect. 346 00:11:23,080 --> 00:11:24,760 Because that's what we are going to do. 347 00:11:24,760 --> 00:11:26,760 Let's dive deeper into meditation 348 00:11:26,760 --> 00:11:28,120 and how to make it work for you. 349 00:11:28,120 --> 00:11:30,560 OK, because I think for a lot of people, 350 00:11:30,560 --> 00:11:33,680 meditation can feel a bit intimidating. 351 00:11:33,680 --> 00:11:34,360 It can be. 352 00:11:34,360 --> 00:11:36,800 There are so many different styles and techniques 353 00:11:36,800 --> 00:11:37,680 out there. 354 00:11:37,680 --> 00:11:39,480 Where do you even begin? 355 00:11:39,480 --> 00:11:40,720 Well, that's the beauty of it. 356 00:11:40,720 --> 00:11:43,000 There are so many options, which means you 357 00:11:43,000 --> 00:11:44,680 can find what resonates with you. 358 00:11:44,680 --> 00:11:46,160 It's like trying on different shoes. 359 00:11:46,160 --> 00:11:48,120 You need to find the ones that fit just right. 360 00:11:48,120 --> 00:11:49,400 I like that analogy. 361 00:11:49,400 --> 00:11:52,600 So let's say you're a total newbie to meditation. 362 00:11:52,600 --> 00:11:53,240 OK. 363 00:11:53,240 --> 00:11:54,720 Where's a good starting point? 364 00:11:54,720 --> 00:11:56,520 Mindfulness meditation is a popular one, 365 00:11:56,520 --> 00:11:57,760 and for good reason. 366 00:11:57,760 --> 00:12:00,240 It's all about paying attention to the present moment 367 00:12:00,240 --> 00:12:01,160 without judgment. 368 00:12:01,160 --> 00:12:04,520 So instead of getting caught up in those thoughts swirling 369 00:12:04,520 --> 00:12:06,600 around in your head, you're just observing them. 370 00:12:06,600 --> 00:12:07,440 Exactly. 371 00:12:07,440 --> 00:12:09,040 Without getting caught up in the drama. 372 00:12:09,040 --> 00:12:10,840 OK, that actually sounds kind of doable. 373 00:12:10,840 --> 00:12:11,340 It is. 374 00:12:11,340 --> 00:12:12,320 It just takes practice. 375 00:12:12,320 --> 00:12:14,440 And what about those of us who are really 376 00:12:14,440 --> 00:12:18,080 looking to cultivate more compassion and kindness? 377 00:12:18,080 --> 00:12:18,880 That's a good one. 378 00:12:18,880 --> 00:12:20,600 It seems like something we could all use a little more 379 00:12:20,600 --> 00:12:21,800 of these days, right? 380 00:12:21,800 --> 00:12:22,920 Oh, for sure. 381 00:12:22,920 --> 00:12:25,380 And that's where lovingkindness meditation comes in. 382 00:12:25,380 --> 00:12:27,640 It's also called meta meditation, 383 00:12:27,640 --> 00:12:30,800 and it's all about setting out good vibes, basically. 384 00:12:30,800 --> 00:12:34,200 So are we talking about specific phrases here, 385 00:12:34,200 --> 00:12:36,480 or is it more of a freestyle thing? 386 00:12:36,480 --> 00:12:38,680 Well, you can definitely freestyle, 387 00:12:38,680 --> 00:12:40,320 but there are some traditional phrases 388 00:12:40,320 --> 00:12:43,600 that people use like, may you be well, may you be happy, 389 00:12:43,600 --> 00:12:44,680 may you be peaceful. 390 00:12:44,680 --> 00:12:45,680 I love those. 391 00:12:45,680 --> 00:12:47,080 They're powerful, right? 392 00:12:47,080 --> 00:12:49,480 And you can direct these phrases towards yourself, 393 00:12:49,480 --> 00:12:51,800 towards loved ones, even towards strangers or people 394 00:12:51,800 --> 00:12:52,640 you find difficult. 395 00:12:52,640 --> 00:12:53,400 Oh, wow. 396 00:12:53,400 --> 00:12:55,400 Like that person who cut you off in traffic this morning. 397 00:12:55,400 --> 00:12:56,040 Exactly. 398 00:12:56,040 --> 00:12:57,080 I need to work on that one. 399 00:12:57,080 --> 00:12:58,400 OK, now I'm really intrigued. 400 00:12:58,400 --> 00:12:59,800 I want to try this. 401 00:12:59,800 --> 00:13:02,240 I've also heard of transcendental meditation, 402 00:13:02,240 --> 00:13:03,360 or TM. 403 00:13:03,360 --> 00:13:04,120 TM? 404 00:13:04,120 --> 00:13:05,840 Yeah, is that a whole different thing? 405 00:13:05,840 --> 00:13:06,880 What's that all about? 406 00:13:06,880 --> 00:13:12,380 TM is a specific technique where you silently repeat a mantra. 407 00:13:12,380 --> 00:13:14,560 It's shown to be really effective in reducing 408 00:13:14,560 --> 00:13:16,620 stress and anxiety. 409 00:13:16,620 --> 00:13:18,880 The key is consistency. 410 00:13:18,880 --> 00:13:20,640 So it's a bit more structured than some 411 00:13:20,640 --> 00:13:22,640 of the other forms of meditation we've talked about. 412 00:13:22,640 --> 00:13:23,320 It is. 413 00:13:23,320 --> 00:13:26,720 OK, so for those of us who are really struggling 414 00:13:26,720 --> 00:13:29,240 with anxiety or feeling super overwhelmed, 415 00:13:29,240 --> 00:13:31,440 it might be a good option to explore. 416 00:13:31,440 --> 00:13:32,200 Absolutely. 417 00:13:32,200 --> 00:13:34,600 Now, for people who just can't seem to sit still, 418 00:13:34,600 --> 00:13:37,320 there's always body scan meditation, right? 419 00:13:37,320 --> 00:13:39,760 That's the one where you focus on different parts of your body, 420 00:13:39,760 --> 00:13:40,260 right? 421 00:13:40,260 --> 00:13:41,320 Exactly. 422 00:13:41,320 --> 00:13:43,760 You're basically scanning from head to toe, 423 00:13:43,760 --> 00:13:47,080 noticing any sensations, but without judgment. 424 00:13:47,080 --> 00:13:49,760 That sounds so relaxing, almost like a mini vacation 425 00:13:49,760 --> 00:13:51,080 for your body. 426 00:13:51,080 --> 00:13:53,360 And speaking of relaxation, there's also 427 00:13:53,360 --> 00:13:54,760 guided visualization. 428 00:13:54,760 --> 00:13:56,640 Oh, I love guided visualization. 429 00:13:56,640 --> 00:13:58,360 Is that considered meditation too? 430 00:13:58,360 --> 00:13:59,120 Absolutely. 431 00:13:59,120 --> 00:14:01,040 It's where you use your imagination 432 00:14:01,040 --> 00:14:03,920 to create these peaceful scenes or scenarios. 433 00:14:03,920 --> 00:14:06,200 It's like taking your mind on a little mental getaway. 434 00:14:06,200 --> 00:14:06,840 Exactly. 435 00:14:06,840 --> 00:14:09,520 And you can do it with the help of a teacher or a recording. 436 00:14:09,520 --> 00:14:10,240 Oh, yeah. 437 00:14:10,240 --> 00:14:12,400 Those apps are awesome. 438 00:14:12,400 --> 00:14:15,160 OK, so we've covered a lot of different styles. 439 00:14:15,160 --> 00:14:18,560 But the big question is, how do you actually make meditation 440 00:14:18,560 --> 00:14:19,800 a part of your life? 441 00:14:19,800 --> 00:14:20,360 Right. 442 00:14:20,360 --> 00:14:22,440 Because, I mean, life is busy. 443 00:14:22,440 --> 00:14:23,120 It is. 444 00:14:23,120 --> 00:14:26,480 It's about finding what works for you and your lifestyle. 445 00:14:26,480 --> 00:14:30,080 And starting small is crucial, even just five or 10 minutes 446 00:14:30,080 --> 00:14:30,440 a day. 447 00:14:30,440 --> 00:14:31,600 Yeah, I think that's key. 448 00:14:31,600 --> 00:14:32,960 So many people get overwhelmed thinking 449 00:14:32,960 --> 00:14:34,800 they have to meditate for like an hour a day. 450 00:14:34,800 --> 00:14:35,360 Right. 451 00:14:35,360 --> 00:14:37,160 And then they get discouraged and give up. 452 00:14:37,160 --> 00:14:38,200 Exactly. 453 00:14:38,200 --> 00:14:40,480 It's better to start small and build from there. 454 00:14:40,480 --> 00:14:41,480 Absolutely. 455 00:14:41,480 --> 00:14:44,160 And find a quiet space where you feel comfortable. 456 00:14:44,160 --> 00:14:45,400 Set a timer. 457 00:14:45,400 --> 00:14:47,600 And just focus on your breath. 458 00:14:47,600 --> 00:14:49,140 And don't worry about doing it right. 459 00:14:49,140 --> 00:14:51,960 There's no right or wrong way to meditate. 460 00:14:51,960 --> 00:14:52,880 That's good to hear. 461 00:14:52,880 --> 00:14:55,320 And those meditation apps can be really helpful too, right? 462 00:14:55,320 --> 00:14:55,880 Oh, yeah. 463 00:14:55,880 --> 00:14:58,520 They offer guided meditations for all levels 464 00:14:58,520 --> 00:15:00,120 and can help you stay consistent. 465 00:15:00,120 --> 00:15:02,040 So if you're feeling lost or overwhelmed, 466 00:15:02,040 --> 00:15:04,920 technology can actually be a helpful tool in this case. 467 00:15:04,920 --> 00:15:06,280 It can be. 468 00:15:06,280 --> 00:15:09,960 And remember, meditation is a practice, not a performance. 469 00:15:09,960 --> 00:15:11,240 I love that. 470 00:15:11,240 --> 00:15:13,480 There will be days when your mind wanders. 471 00:15:13,480 --> 00:15:14,880 That's normal. 472 00:15:14,880 --> 00:15:17,220 Just gently guide your attention back to your breath 473 00:15:17,220 --> 00:15:18,140 without judgment. 474 00:15:18,140 --> 00:15:19,920 It's like training a puppy, right? 475 00:15:19,920 --> 00:15:22,280 With patience and consistency, you'll eventually get there. 476 00:15:22,280 --> 00:15:23,400 Exactly. 477 00:15:23,400 --> 00:15:25,480 And meditation isn't just about those designated 478 00:15:25,480 --> 00:15:26,680 moments of practice. 479 00:15:26,680 --> 00:15:28,680 It's about weaving that mindfulness 480 00:15:28,680 --> 00:15:30,080 into your everyday life. 481 00:15:30,080 --> 00:15:32,200 So like bringing that same quality of attention 482 00:15:32,200 --> 00:15:33,440 to whatever you're doing. 483 00:15:33,440 --> 00:15:36,920 Yes, whether you're eating your lunch, walking the dog, 484 00:15:36,920 --> 00:15:38,480 or even just folding laundry. 485 00:15:38,480 --> 00:15:40,240 It's like turning everyday activities 486 00:15:40,240 --> 00:15:42,200 into mini meditation sessions. 487 00:15:42,200 --> 00:15:43,600 I love that. 488 00:15:43,600 --> 00:15:45,320 OK, let's talk about the digital world. 489 00:15:45,320 --> 00:15:46,500 Digital world. 490 00:15:46,500 --> 00:15:47,880 It's unavoidable these days. 491 00:15:47,880 --> 00:15:50,160 Any tips for navigating the digital landscape 492 00:15:50,160 --> 00:15:52,280 without losing our sense of stillness? 493 00:15:52,280 --> 00:15:55,480 Digital mindfulness is key, set boundaries. 494 00:15:55,480 --> 00:15:58,080 Create tech-free zones in your home, maybe your bedroom 495 00:15:58,080 --> 00:15:58,920 or the dining room. 496 00:15:58,920 --> 00:15:59,600 Good idea. 497 00:15:59,600 --> 00:16:02,840 Turn off notifications and be mindful of how much time 498 00:16:02,840 --> 00:16:04,600 you're spending on social media. 499 00:16:04,600 --> 00:16:07,680 It's so easy to get sucked into that endless scroll. 500 00:16:07,680 --> 00:16:08,960 Oh, tell me about it. 501 00:16:08,960 --> 00:16:10,520 But it can really drain your energy 502 00:16:10,520 --> 00:16:12,520 and make it hard to find stillness. 503 00:16:12,520 --> 00:16:13,280 So true. 504 00:16:13,280 --> 00:16:16,040 It's like a black hole of time and attention. 505 00:16:16,040 --> 00:16:19,120 So it's about making conscious choices about how and when 506 00:16:19,120 --> 00:16:21,260 we engage with technology, choosing 507 00:16:21,260 --> 00:16:23,400 to connect with what truly matters rather than just 508 00:16:23,400 --> 00:16:24,680 mindlessly scrolling. 509 00:16:24,680 --> 00:16:25,520 Exactly. 510 00:16:25,520 --> 00:16:28,440 And remember, sometimes the most powerful thing you can do 511 00:16:28,440 --> 00:16:30,200 is simply disconnect. 512 00:16:30,200 --> 00:16:33,480 Give yourself permission to unplug, put your phone away, 513 00:16:33,480 --> 00:16:34,680 and just be present. 514 00:16:34,680 --> 00:16:36,160 Like a digital detox. 515 00:16:36,160 --> 00:16:37,240 Exactly. 516 00:16:37,240 --> 00:16:40,400 A chance to let your mind breathe and reset. 517 00:16:40,400 --> 00:16:43,340 Now earlier, we touched on creating a peaceful environment 518 00:16:43,340 --> 00:16:43,960 at home. 519 00:16:43,960 --> 00:16:45,520 Yes. 520 00:16:45,520 --> 00:16:46,920 And I want to hear more about this. 521 00:16:46,920 --> 00:16:49,520 Well, it all starts with decluttering and simplifying, 522 00:16:49,520 --> 00:16:50,160 wouldn't you say? 523 00:16:50,160 --> 00:16:51,280 I'm all about that. 524 00:16:51,280 --> 00:16:54,320 A cluttered space can lead to a cluttered mind. 525 00:16:54,320 --> 00:16:55,360 Oh, 100%. 526 00:16:55,360 --> 00:16:59,040 Start by getting rid of anything you don't use, need, or love. 527 00:16:59,040 --> 00:17:00,960 And maybe embrace a little minimalism. 528 00:17:00,960 --> 00:17:02,160 Yes. 529 00:17:02,160 --> 00:17:05,160 It's about having less stuff and more space 530 00:17:05,160 --> 00:17:06,600 for what truly matters. 531 00:17:06,600 --> 00:17:07,880 I'm a big fan of that. 532 00:17:07,880 --> 00:17:10,560 I always feel so much lighter after a good decluttering 533 00:17:10,560 --> 00:17:11,340 session. 534 00:17:11,340 --> 00:17:13,520 And it's not just about getting rid of stuff. 535 00:17:13,520 --> 00:17:16,060 It's about being mindful of what you bring into your home 536 00:17:16,060 --> 00:17:17,000 in the first place. 537 00:17:17,000 --> 00:17:17,760 You're so right. 538 00:17:17,760 --> 00:17:20,020 It's about being intentional with your choices 539 00:17:20,020 --> 00:17:23,120 and surrounding yourself with things that truly bring you joy. 540 00:17:23,120 --> 00:17:25,000 And think about bringing nature indoors. 541 00:17:25,000 --> 00:17:26,400 Ooh, more plants. 542 00:17:26,400 --> 00:17:27,120 Yes. 543 00:17:27,120 --> 00:17:31,760 House plants add beauty, purify the air, even reduce stress. 544 00:17:31,760 --> 00:17:32,860 And what about lighting? 545 00:17:32,860 --> 00:17:34,480 Lighting is crucial. 546 00:17:34,480 --> 00:17:36,400 Maximize natural light during the day 547 00:17:36,400 --> 00:17:38,520 by opening curtains and blinds. 548 00:17:38,520 --> 00:17:41,260 And then in the evenings, create a cozy atmosphere 549 00:17:41,260 --> 00:17:43,840 with soft, warm lighting. 550 00:17:43,840 --> 00:17:45,320 Dimmers are your best friend. 551 00:17:45,320 --> 00:17:46,840 Oh, I love dimmers. 552 00:17:46,840 --> 00:17:49,560 It's amazing how much lighting can affect the feel of a room. 553 00:17:49,560 --> 00:17:50,280 Totally. 554 00:17:50,280 --> 00:17:51,840 You can totally transform the vibe 555 00:17:51,840 --> 00:17:54,080 just by changing the lighting. 556 00:17:54,080 --> 00:17:54,760 What about color? 557 00:17:54,760 --> 00:17:55,800 Does that matter, too? 558 00:17:55,800 --> 00:17:56,480 Definitely. 559 00:17:56,480 --> 00:17:59,800 Soft blues, greens, neutrals, those 560 00:17:59,800 --> 00:18:02,360 are your go-tos for creating a sense of calm. 561 00:18:02,360 --> 00:18:04,480 Avoid those bright, bold colors. 562 00:18:04,480 --> 00:18:05,000 Got it. 563 00:18:05,000 --> 00:18:06,440 Soft and soothing it is. 564 00:18:06,440 --> 00:18:08,440 So it's all about creating a space 565 00:18:08,440 --> 00:18:10,000 that feels like a sanctuary. 566 00:18:10,000 --> 00:18:10,640 Exactly. 567 00:18:10,640 --> 00:18:13,160 A place where you can truly relax and recharge. 568 00:18:13,160 --> 00:18:15,840 And of course, don't forget to add those personal touches. 569 00:18:15,840 --> 00:18:16,760 Oh, absolutely. 570 00:18:16,760 --> 00:18:20,560 Photos, artwork, books, anything that sparks joy and brings you 571 00:18:20,560 --> 00:18:21,440 a sense of peace. 572 00:18:21,440 --> 00:18:23,760 Make your home a reflection of your values, 573 00:18:23,760 --> 00:18:27,120 a space where you feel truly nourished and supported. 574 00:18:27,120 --> 00:18:28,720 Speaking of nourishment, have you 575 00:18:28,720 --> 00:18:32,320 ever thought about finding stillness through food? 576 00:18:32,320 --> 00:18:34,400 I've heard about mindful eating. 577 00:18:34,400 --> 00:18:37,400 But I always thought of it as like a weight management thing. 578 00:18:37,400 --> 00:18:39,280 How does it connect to stillness? 579 00:18:39,280 --> 00:18:42,080 It's all about slowing down and savoring each bite, 580 00:18:42,080 --> 00:18:44,120 really paying attention to the flavors and textures 581 00:18:44,120 --> 00:18:45,120 of your food. 582 00:18:45,120 --> 00:18:47,440 It's about being fully present in the moment 583 00:18:47,440 --> 00:18:49,120 and appreciating the nourishment. 584 00:18:49,120 --> 00:18:51,920 It's the opposite of like mindlessly scarfing down 585 00:18:51,920 --> 00:18:54,000 your food while you're scrolling on your phone. 586 00:18:54,000 --> 00:18:54,680 Exactly. 587 00:18:54,680 --> 00:18:55,640 So put your phone away. 588 00:18:55,640 --> 00:18:56,120 OK. 589 00:18:56,120 --> 00:18:56,840 OK. 590 00:18:56,840 --> 00:18:58,640 No phone at the table. 591 00:18:58,640 --> 00:19:03,800 So how do we actually practice this mindful eating thing? 592 00:19:03,800 --> 00:19:07,360 Start by creating a peaceful environment for your meals. 593 00:19:07,360 --> 00:19:09,800 Turn off the TV, put away your phone, 594 00:19:09,800 --> 00:19:11,880 and sit at a table instead of the couch. 595 00:19:11,880 --> 00:19:13,720 OK, no more TV dinners for me. 596 00:19:13,720 --> 00:19:14,200 Got it. 597 00:19:14,200 --> 00:19:17,080 And take a few deep breaths before you start eating 598 00:19:17,080 --> 00:19:19,280 to help you center yourself. 599 00:19:19,280 --> 00:19:22,120 Set an intention for the meal, like really appreciating 600 00:19:22,120 --> 00:19:24,000 the food and the nourishment it provides. 601 00:19:24,000 --> 00:19:25,280 Ooh, I like that. 602 00:19:25,280 --> 00:19:29,080 And as you eat, pay attention to the sensations in your mouth. 603 00:19:29,080 --> 00:19:31,480 Chew slowly and savor each bite. 604 00:19:31,480 --> 00:19:33,400 Notice the flavors, the textures, 605 00:19:33,400 --> 00:19:34,920 the way the food makes you feel. 606 00:19:34,920 --> 00:19:36,520 It's like you're really experiencing 607 00:19:36,520 --> 00:19:37,800 the food on a whole new level. 608 00:19:37,800 --> 00:19:38,400 You are. 609 00:19:38,400 --> 00:19:39,920 And don't forget about gratitude. 610 00:19:39,920 --> 00:19:42,280 Take a moment to appreciate the food you have. 611 00:19:42,280 --> 00:19:43,120 I love that. 612 00:19:43,120 --> 00:19:45,680 The people who grew and prepared it, the nourishment 613 00:19:45,680 --> 00:19:46,800 it provides. 614 00:19:46,800 --> 00:19:48,760 Gratitude is a powerful tool, my friend. 615 00:19:48,760 --> 00:19:50,200 Gratitude is everything. 616 00:19:50,200 --> 00:19:50,760 Right. 617 00:19:50,760 --> 00:19:52,160 OK, those are some really great tips. 618 00:19:52,160 --> 00:19:53,400 I'm definitely going to try that. 619 00:19:53,400 --> 00:19:56,160 Now let's talk about sound, or I guess the lack of sound. 620 00:19:56,160 --> 00:19:57,440 Uh, silence. 621 00:19:57,440 --> 00:19:59,680 Yeah, silence. 622 00:19:59,680 --> 00:20:02,000 We're constantly bombarded with noise. 623 00:20:02,000 --> 00:20:05,040 But what about embracing natural silence? 624 00:20:05,040 --> 00:20:07,120 Natural silence can be so restorative. 625 00:20:07,120 --> 00:20:10,160 It's about finding those quiet spaces in nature 626 00:20:10,160 --> 00:20:12,920 where you can disconnect from the noise and just be present. 627 00:20:12,920 --> 00:20:15,080 Like being in the woods or by the ocean, 628 00:20:15,080 --> 00:20:17,320 where the only sounds are the sounds of nature? 629 00:20:17,320 --> 00:20:18,240 Exactly. 630 00:20:18,240 --> 00:20:19,880 Those natural soundscapes have a way 631 00:20:19,880 --> 00:20:21,560 of calming our nervous systems. 632 00:20:21,560 --> 00:20:23,000 It's so grounding, isn't it? 633 00:20:23,000 --> 00:20:25,960 Like you just feel a sense of peace wash over you. 634 00:20:25,960 --> 00:20:27,120 It is. 635 00:20:27,120 --> 00:20:29,560 And there's also intentional silence, 636 00:20:29,560 --> 00:20:32,560 where you consciously create a quiet space for yourself, 637 00:20:32,560 --> 00:20:33,600 maybe in your home. 638 00:20:33,600 --> 00:20:35,520 Like a designated quiet corner. 639 00:20:35,520 --> 00:20:36,480 Yes. 640 00:20:36,480 --> 00:20:39,520 This kind of silence can be so powerful for introspection. 641 00:20:39,520 --> 00:20:41,520 It allows you to hear your other voice. 642 00:20:41,520 --> 00:20:44,080 So how do we bring more of this, like, natural silence 643 00:20:44,080 --> 00:20:44,880 into our lives? 644 00:20:44,880 --> 00:20:47,000 Because it's not always easy to escape the noise. 645 00:20:47,000 --> 00:20:47,880 It's not. 646 00:20:47,880 --> 00:20:51,160 But start by setting aside time for silent walks in nature. 647 00:20:51,160 --> 00:20:52,240 Leave your phone at home. 648 00:20:52,240 --> 00:20:54,920 Just be present with the sounds and sensations around you. 649 00:20:54,920 --> 00:20:56,720 And if you can't get out into nature, 650 00:20:56,720 --> 00:20:59,120 create a quiet space in your home, a place 651 00:20:59,120 --> 00:21:01,080 where you can unplug and unwind. 652 00:21:01,080 --> 00:21:03,640 Ooh, a little sanctuary. 653 00:21:03,640 --> 00:21:04,880 I love that. 654 00:21:04,880 --> 00:21:08,560 Now can sound actually help us find stillness? 655 00:21:08,560 --> 00:21:09,840 It can. 656 00:21:09,840 --> 00:21:13,760 Think about listening to calming music or nature sounds. 657 00:21:13,760 --> 00:21:19,080 Things like gentle instrumental music, bird song, ocean waves. 658 00:21:19,080 --> 00:21:20,800 Oh, I love those nature sound apps. 659 00:21:20,800 --> 00:21:21,960 They're great. 660 00:21:21,960 --> 00:21:24,000 It's all about finding what works for you 661 00:21:24,000 --> 00:21:26,080 and creating an auditory environment that 662 00:21:26,080 --> 00:21:27,680 supports your well-being. 663 00:21:27,680 --> 00:21:31,040 And now let's explore another powerful tool, journaling. 664 00:21:31,040 --> 00:21:32,720 Ooh, journaling. 665 00:21:32,720 --> 00:21:33,520 I love journaling. 666 00:21:33,520 --> 00:21:35,120 It's so therapeutic, isn't it? 667 00:21:35,120 --> 00:21:35,620 It is. 668 00:21:35,620 --> 00:21:38,120 It's like a conversation with yourself on paper. 669 00:21:38,120 --> 00:21:40,320 How does it connect to stillness? 670 00:21:40,320 --> 00:21:42,320 Well, it's a safe space to explore your thoughts 671 00:21:42,320 --> 00:21:44,120 and feelings without judgment. 672 00:21:44,120 --> 00:21:46,120 You can write about anything that's on your mind. 673 00:21:46,120 --> 00:21:48,680 And that can help create a sense of calm and clarity. 674 00:21:48,680 --> 00:21:51,640 I find that when I journal, it helps me untangle all the thoughts 675 00:21:51,640 --> 00:21:53,140 that are swirling around in my head. 676 00:21:53,140 --> 00:21:54,840 It's like I can finally make sense of things. 677 00:21:54,840 --> 00:21:55,480 Exactly. 678 00:21:55,480 --> 00:21:57,360 And there's so many different ways to journal. 679 00:21:57,360 --> 00:21:59,200 You can try stream of consciousness writing, 680 00:21:59,200 --> 00:22:01,600 where you just let your thoughts flow freely, 681 00:22:01,600 --> 00:22:02,800 or you can use prompts. 682 00:22:02,800 --> 00:22:04,240 Like gratitude journaling. 683 00:22:04,240 --> 00:22:06,720 Yes, where you focus on things you're thankful for. 684 00:22:06,720 --> 00:22:07,620 I love that. 685 00:22:07,620 --> 00:22:09,360 It's such a mood booster. 686 00:22:09,360 --> 00:22:10,920 You can also use your journal to work 687 00:22:10,920 --> 00:22:14,560 through challenging situations or process difficult emotions. 688 00:22:14,560 --> 00:22:17,480 It's like you're giving your thoughts and feelings an outlet, 689 00:22:17,480 --> 00:22:19,800 rather than letting them bottle up inside. 690 00:22:19,800 --> 00:22:21,480 Exactly. 691 00:22:21,480 --> 00:22:25,240 And don't underestimate the power of incorporating nature 692 00:22:25,240 --> 00:22:26,760 into your journaling practice. 693 00:22:26,760 --> 00:22:28,520 No, how do you do that? 694 00:22:28,520 --> 00:22:31,800 Try journaling outdoors, or bring elements of nature 695 00:22:31,800 --> 00:22:33,480 into your writing space. 696 00:22:33,480 --> 00:22:36,440 Maybe some house plants, flowers, natural light. 697 00:22:36,440 --> 00:22:37,680 I love that idea. 698 00:22:37,680 --> 00:22:40,000 You can write about your observations of nature, 699 00:22:40,000 --> 00:22:42,560 reflect on lessons you've learned from the natural world, 700 00:22:42,560 --> 00:22:45,400 or just use nature as a source of inspiration. 701 00:22:45,400 --> 00:22:47,400 It's like combining the power of journaling 702 00:22:47,400 --> 00:22:50,200 with the healing energy of nature. 703 00:22:50,200 --> 00:22:53,120 Now, I'm curious about this idea of finding stillness 704 00:22:53,120 --> 00:22:54,680 through movement. 705 00:22:54,680 --> 00:22:55,600 Yes. 706 00:22:55,600 --> 00:22:57,800 We're talking about those gentle movement practices, 707 00:22:57,800 --> 00:23:00,200 like yoga, Tai Chi, and Kigong. 708 00:23:00,200 --> 00:23:01,360 Oh, I love yoga. 709 00:23:01,360 --> 00:23:03,040 They're like moving meditations, really. 710 00:23:03,040 --> 00:23:03,600 It's true. 711 00:23:03,600 --> 00:23:05,300 You're moving your body, but you're also 712 00:23:05,300 --> 00:23:06,640 cultivating mindfulness. 713 00:23:06,640 --> 00:23:07,720 Exactly. 714 00:23:07,720 --> 00:23:10,400 They're incredibly beneficial for relaxation, 715 00:23:10,400 --> 00:23:13,800 improving flexibility, and creating a sense of presence. 716 00:23:13,800 --> 00:23:16,520 I always feel so much more centered and grounded 717 00:23:16,520 --> 00:23:17,520 after a yoga class. 718 00:23:17,520 --> 00:23:20,800 It's like it stretches out all the tension, both physically 719 00:23:20,800 --> 00:23:21,640 and mentally. 720 00:23:21,640 --> 00:23:25,560 And Tai Chi and Kigong are all about these slow, flowing 721 00:23:25,560 --> 00:23:27,640 movements and breath control. 722 00:23:27,640 --> 00:23:30,320 They're known for their calming and meditative qualities. 723 00:23:30,320 --> 00:23:32,680 And they're often practiced outdoors in nature, right? 724 00:23:32,680 --> 00:23:33,440 They are. 725 00:23:33,440 --> 00:23:35,520 It's about connecting with the energy of the Earth. 726 00:23:35,520 --> 00:23:38,400 It's amazing how moving your body can actually 727 00:23:38,400 --> 00:23:40,440 help you find stillness within. 728 00:23:40,440 --> 00:23:43,560 It's like you're creating that mind-body connection. 729 00:23:43,560 --> 00:23:44,120 You are. 730 00:23:44,120 --> 00:23:46,000 And you don't have to be an expert to benefit 731 00:23:46,000 --> 00:23:47,560 from these practices. 732 00:23:47,560 --> 00:23:50,840 There are classes and resources available for all levels. 733 00:23:50,840 --> 00:23:53,640 That's good to hear, because sometimes those advanced yoga 734 00:23:53,640 --> 00:23:55,560 poses can look a little intimidating. 735 00:23:55,560 --> 00:23:56,480 They can be. 736 00:23:56,480 --> 00:23:58,960 Start with something gentle and build from there. 737 00:23:58,960 --> 00:24:01,680 Remember, this is a journey, not a race. 738 00:24:01,680 --> 00:24:02,840 So true. 739 00:24:02,840 --> 00:24:05,080 It seems like there are so many different pathways 740 00:24:05,080 --> 00:24:06,280 to finding stillness. 741 00:24:06,280 --> 00:24:08,440 And as we wrap up this part of our deep dive, 742 00:24:08,440 --> 00:24:10,200 I'd love to touch on something that I think 743 00:24:10,200 --> 00:24:13,920 is really important, which is the power of community. 744 00:24:13,920 --> 00:24:14,800 Community, yes. 745 00:24:14,800 --> 00:24:16,760 We're not meant to do this alone. 746 00:24:16,760 --> 00:24:18,160 Absolutely not. 747 00:24:18,160 --> 00:24:20,240 Connecting with others who share our values 748 00:24:20,240 --> 00:24:21,800 can be incredibly supportive. 749 00:24:21,800 --> 00:24:22,720 Totally. 750 00:24:22,720 --> 00:24:26,560 Whether it's joining a meditation group or a yoga class 751 00:24:26,560 --> 00:24:29,000 or even just spending time with loved ones in nature. 752 00:24:29,000 --> 00:24:29,960 Yes. 753 00:24:29,960 --> 00:24:32,160 Having those meaningful conversations, 754 00:24:32,160 --> 00:24:35,600 disconnecting from technology, those things are so important. 755 00:24:35,600 --> 00:24:38,480 It's like creating those spaces where we can be ourselves, 756 00:24:38,480 --> 00:24:41,360 be present, and support each other on our journeys. 757 00:24:41,360 --> 00:24:42,760 Beautifully said. 758 00:24:42,760 --> 00:24:44,240 We need each other. 759 00:24:44,240 --> 00:24:47,200 And that brings us to the end of part two of our deep dive 760 00:24:47,200 --> 00:24:48,400 into stillness. 761 00:24:48,400 --> 00:24:48,960 Already. 762 00:24:48,960 --> 00:24:50,800 I feel like we could talk about this forever. 763 00:24:50,800 --> 00:24:51,320 I know. 764 00:24:51,320 --> 00:24:52,760 There's so much to explore. 765 00:24:52,760 --> 00:24:53,480 But don't worry. 766 00:24:53,480 --> 00:24:54,960 We'll be back for part three, where 767 00:24:54,960 --> 00:24:57,600 we'll delve into even more ways to cultivate peace 768 00:24:57,600 --> 00:24:59,160 and tranquility in your life. 769 00:24:59,160 --> 00:25:00,120 So stay tuned. 770 00:25:00,120 --> 00:25:03,040 Welcome back to our stillness deep dive. 771 00:25:03,040 --> 00:25:05,520 I feel like my mind is already so much calmer. 772 00:25:05,520 --> 00:25:06,640 I know, right? 773 00:25:06,640 --> 00:25:09,200 It's amazing how even just talking about stillness 774 00:25:09,200 --> 00:25:10,120 can have an impact. 775 00:25:10,120 --> 00:25:11,120 It's true. 776 00:25:11,120 --> 00:25:12,040 But we're not done yet. 777 00:25:12,040 --> 00:25:13,840 We've still got more to explore. 778 00:25:13,840 --> 00:25:17,280 So what other gems of wisdom do you have for us? 779 00:25:17,280 --> 00:25:20,320 What else can we do to bring more stillness into our lives? 780 00:25:20,320 --> 00:25:22,600 Well, one thing we haven't touched on yet is the power 781 00:25:22,600 --> 00:25:24,400 of ritual. 782 00:25:24,400 --> 00:25:27,000 Creating rituals that honor stillness 783 00:25:27,000 --> 00:25:28,880 can be really grounding. 784 00:25:28,880 --> 00:25:29,840 Rituals? 785 00:25:29,840 --> 00:25:31,200 OK, I'm intrigued. 786 00:25:31,200 --> 00:25:33,280 What kind of rituals are we talking about? 787 00:25:33,280 --> 00:25:36,240 Think about creating sacred moments in your day 788 00:25:36,240 --> 00:25:38,560 where you intentionally slow down, 789 00:25:38,560 --> 00:25:40,840 disconnect from the busyness. 790 00:25:40,840 --> 00:25:42,560 It could be a simple morning ritual, 791 00:25:42,560 --> 00:25:44,520 like waking up a few minutes early, 792 00:25:44,520 --> 00:25:46,280 enjoying a cup of tea in silence. 793 00:25:46,280 --> 00:25:47,800 Ooh, I love that. 794 00:25:47,800 --> 00:25:50,160 Just sitting with yourself before the day begins. 795 00:25:50,160 --> 00:25:51,080 Exactly. 796 00:25:51,080 --> 00:25:52,440 Or maybe it's an evening ritual. 797 00:25:52,440 --> 00:25:54,680 Dim the lights, take a warm bath, 798 00:25:54,680 --> 00:25:58,200 read a book before bed, just creating those pockets of peace 799 00:25:58,200 --> 00:26:00,000 that you can return to again and again. 800 00:26:00,000 --> 00:26:01,880 And it doesn't have to be anything elaborate, right? 801 00:26:01,880 --> 00:26:02,720 Not at all. 802 00:26:02,720 --> 00:26:05,480 Rituals can be as simple or as complex as you like. 803 00:26:05,480 --> 00:26:07,880 Maybe you light a candle, take a few deep breaths, 804 00:26:07,880 --> 00:26:09,080 express gratitude. 805 00:26:09,080 --> 00:26:10,600 Those are all great ideas. 806 00:26:10,600 --> 00:26:12,800 It's about finding what feels meaningful to you. 807 00:26:12,800 --> 00:26:13,680 Exactly. 808 00:26:13,680 --> 00:26:15,440 And practicing it consistently. 809 00:26:15,440 --> 00:26:17,240 Consistency is key. 810 00:26:17,240 --> 00:26:19,440 So basically, it's about creating those touchstones 811 00:26:19,440 --> 00:26:23,040 throughout your day that remind you to slow down, breathe, 812 00:26:23,040 --> 00:26:24,760 reconnect with yourself. 813 00:26:24,760 --> 00:26:26,360 Ooh. 814 00:26:26,360 --> 00:26:28,000 What about creativity? 815 00:26:28,000 --> 00:26:31,040 I feel like for a lot of people, engaging in creative activities 816 00:26:31,040 --> 00:26:32,720 can be really calming. 817 00:26:32,720 --> 00:26:33,400 It's so true. 818 00:26:33,400 --> 00:26:36,160 Creativity is a wonderful pathway to stillness. 819 00:26:36,160 --> 00:26:39,280 Whether it's painting, writing, dancing, playing music, 820 00:26:39,280 --> 00:26:42,240 gardening, anything that sparks your imagination. 821 00:26:42,240 --> 00:26:45,400 It can help quiet the mind and bring you into a state of flow. 822 00:26:45,400 --> 00:26:46,320 Flow. 823 00:26:46,320 --> 00:26:47,840 That's the best, right? 824 00:26:47,840 --> 00:26:50,520 Like, you're so absorbed in what you're doing that you completely 825 00:26:50,520 --> 00:26:51,600 lose track of time. 826 00:26:51,600 --> 00:26:53,520 And one of the beautiful things about creativity 827 00:26:53,520 --> 00:26:56,680 is that it doesn't have to be about creating a masterpiece. 828 00:26:56,680 --> 00:26:58,120 It's just about the process. 829 00:26:58,120 --> 00:26:58,760 Yes. 830 00:26:58,760 --> 00:27:00,520 It's about expressing yourself and letting 831 00:27:00,520 --> 00:27:02,000 your imagination run wild. 832 00:27:02,000 --> 00:27:04,600 So if you're feeling stressed, pick up a paintbrush, 833 00:27:04,600 --> 00:27:07,240 write a poem, dance to your favorite music. 834 00:27:07,240 --> 00:27:08,880 Let your creativity flow. 835 00:27:08,880 --> 00:27:12,240 It's such a powerful way to tap into that inner stillness. 836 00:27:12,240 --> 00:27:15,080 Speaking of things that are essential for our well-being, sleep. 837 00:27:15,080 --> 00:27:15,760 Sleep. 838 00:27:15,760 --> 00:27:16,280 Oh, yes. 839 00:27:16,280 --> 00:27:18,800 Sleep is my best friend and my worst enemy 840 00:27:18,800 --> 00:27:20,240 when I don't get enough of it. 841 00:27:20,240 --> 00:27:24,000 We all know how important sleep is, but we don't always prioritize it. 842 00:27:24,000 --> 00:27:25,040 It's true. 843 00:27:25,040 --> 00:27:27,840 And when I don't get enough sleep, I'm definitely not my best self. 844 00:27:27,840 --> 00:27:28,720 Oh, I feel that. 845 00:27:28,720 --> 00:27:30,800 More irritable, less patient. 846 00:27:30,800 --> 00:27:33,320 My mind feels like it's running a marathon. 847 00:27:33,320 --> 00:27:35,920 Sleep deprivation can really do a number on us. 848 00:27:35,920 --> 00:27:39,520 Our stress hormones go up, our cognitive function goes down, 849 00:27:39,520 --> 00:27:41,880 and it's much harder to feel calm and grounded. 850 00:27:41,880 --> 00:27:45,240 So how do we prioritize sleep in a world that often 851 00:27:45,240 --> 00:27:47,840 feels like it's running 24-7? 852 00:27:47,840 --> 00:27:51,120 Well, first, you've got to recognize that sleep is not a luxury. 853 00:27:51,120 --> 00:27:52,120 It's a necessity. 854 00:27:52,120 --> 00:27:52,760 Right. 855 00:27:52,760 --> 00:27:55,440 It's just as important as eating healthy and exercising. 856 00:27:55,440 --> 00:27:56,560 Exactly. 857 00:27:56,560 --> 00:27:58,320 Make sure you're getting enough each night. 858 00:27:58,320 --> 00:28:00,560 Most adults need seven, eight hours. 859 00:28:00,560 --> 00:28:03,560 Create a relaxing bedtime routine to help you wind down. 860 00:28:03,560 --> 00:28:07,200 Like a warm bath, reading a book, dimming the lights. 861 00:28:07,200 --> 00:28:08,880 Yes, all those things. 862 00:28:08,880 --> 00:28:11,080 And make sure your bedroom is a sleep sanctuary. 863 00:28:11,080 --> 00:28:12,440 A sleep sanctuary. 864 00:28:12,440 --> 00:28:13,080 I love that. 865 00:28:13,080 --> 00:28:14,480 What does that even mean? 866 00:28:14,480 --> 00:28:17,120 Keep it cool, dark, and quiet. 867 00:28:17,120 --> 00:28:19,480 Invest in a comfy mattress and pillows. 868 00:28:19,480 --> 00:28:21,360 Avoid electronics in the hour before bed. 869 00:28:21,360 --> 00:28:23,400 OK, I definitely need to work on that last one. 870 00:28:23,400 --> 00:28:24,720 We all do. 871 00:28:24,720 --> 00:28:27,960 It's about creating that separation between daytime 872 00:28:27,960 --> 00:28:29,880 activities and nighttime rest. 873 00:28:29,880 --> 00:28:30,600 Gotcha. 874 00:28:30,600 --> 00:28:33,320 So no more scrolling on my phone in bed. 875 00:28:33,320 --> 00:28:34,840 OK, before we wrap things up, I want 876 00:28:34,840 --> 00:28:36,240 to touch on something that I think 877 00:28:36,240 --> 00:28:38,320 is really important, which is acceptance. 878 00:28:38,320 --> 00:28:39,560 Acceptance. 879 00:28:39,560 --> 00:28:41,880 It's something we hear a lot about these days. 880 00:28:41,880 --> 00:28:44,560 But what does it actually mean? 881 00:28:44,560 --> 00:28:47,280 And how does it connect to stillness? 882 00:28:47,280 --> 00:28:49,960 Well, acceptance is about letting go of resistance 883 00:28:49,960 --> 00:28:51,200 to what is. 884 00:28:51,200 --> 00:28:53,280 It's about acknowledging our thoughts and feelings 885 00:28:53,280 --> 00:28:55,440 and experiences without judgment. 886 00:28:55,440 --> 00:28:56,880 That's easier said than done. 887 00:28:56,880 --> 00:28:57,520 It can be. 888 00:28:57,520 --> 00:28:58,680 It's a practice. 889 00:28:58,680 --> 00:29:00,720 The key is to start by noticing when 890 00:29:00,720 --> 00:29:02,360 you're resisting something. 891 00:29:02,360 --> 00:29:05,240 Maybe it's a difficult emotion, a challenging situation, 892 00:29:05,240 --> 00:29:06,840 or even just the fact that things aren't 893 00:29:06,840 --> 00:29:08,000 going the way you planned. 894 00:29:08,000 --> 00:29:08,500 I know. 895 00:29:08,500 --> 00:29:10,520 I tend to resist uncomfortable feelings, 896 00:29:10,520 --> 00:29:12,240 like I just want to push them away. 897 00:29:12,240 --> 00:29:14,080 But I'm realizing that doesn't really work. 898 00:29:14,080 --> 00:29:14,840 It doesn't. 899 00:29:14,840 --> 00:29:17,720 When we resist our feelings, they just get stronger. 900 00:29:17,720 --> 00:29:19,560 So the first step is to simply acknowledge 901 00:29:19,560 --> 00:29:20,760 that the feeling is there. 902 00:29:20,760 --> 00:29:23,200 You don't have to like it, but you have to acknowledge it. 903 00:29:23,200 --> 00:29:24,120 And then what? 904 00:29:24,120 --> 00:29:25,960 What happens after you acknowledge it? 905 00:29:25,960 --> 00:29:28,200 Then you can explore it with curiosity. 906 00:29:28,200 --> 00:29:31,400 Ask yourself, what sensations am I feeling in my body? 907 00:29:31,400 --> 00:29:33,540 What thoughts are running through my mind? 908 00:29:33,540 --> 00:29:35,360 What is this feeling trying to tell me? 909 00:29:35,360 --> 00:29:37,760 So it's about approaching your emotions with curiosity 910 00:29:37,760 --> 00:29:38,720 rather than fear. 911 00:29:38,720 --> 00:29:39,800 Exactly. 912 00:29:39,800 --> 00:29:42,760 And as you get more comfortable with your inner landscape, 913 00:29:42,760 --> 00:29:46,120 you'll find it becomes easier to accept things as they are. 914 00:29:46,120 --> 00:29:47,840 And that's where the stillness comes in. 915 00:29:47,840 --> 00:29:52,720 It is, because you realize that you're not your thoughts. 916 00:29:52,720 --> 00:29:53,880 You're not your feelings. 917 00:29:53,880 --> 00:29:55,760 You're the awareness that's experiencing them. 918 00:29:55,760 --> 00:29:56,800 Wow, that's deep. 919 00:29:56,800 --> 00:29:59,120 It's like you create the space between yourself 920 00:29:59,120 --> 00:30:00,960 and the things that are happening in your life. 921 00:30:00,960 --> 00:30:02,800 You're not so caught up in the drama anymore. 922 00:30:02,800 --> 00:30:03,800 Exactly. 923 00:30:03,800 --> 00:30:06,000 And from that space of separation, 924 00:30:06,000 --> 00:30:08,360 you can choose how you want to respond. 925 00:30:08,360 --> 00:30:10,440 You're not a victim of your circumstances anymore. 926 00:30:10,440 --> 00:30:12,200 You're the creator of your experience. 927 00:30:12,200 --> 00:30:13,820 And that brings us to the heart of what 928 00:30:13,820 --> 00:30:15,840 we've been talking about this whole time, 929 00:30:15,840 --> 00:30:17,680 finding that stillness within. 930 00:30:17,680 --> 00:30:19,600 It seems like the stillness we're talking about 931 00:30:19,600 --> 00:30:22,920 isn't just about creating quiet moments in our day, 932 00:30:22,920 --> 00:30:25,640 but it's about cultivating a sense of inner peace 933 00:30:25,640 --> 00:30:27,440 that's always available to us. 934 00:30:27,440 --> 00:30:28,720 Yes. 935 00:30:28,720 --> 00:30:31,400 It's about finding that center of calm within ourselves 936 00:30:31,400 --> 00:30:34,120 that can't be shaken by external circumstances. 937 00:30:34,120 --> 00:30:36,920 And all these practices we've been talking about, meditation, 938 00:30:36,920 --> 00:30:42,960 mindfulness, nature, creativity, rituals, sleep, acceptance, 939 00:30:42,960 --> 00:30:46,720 those are all just tools to help us remember that stillness. 940 00:30:46,720 --> 00:30:48,520 They're like signposts pointing us back home. 941 00:30:48,520 --> 00:30:49,480 I love that. 942 00:30:49,480 --> 00:30:51,960 Back to that place of peace that's always within us. 943 00:30:51,960 --> 00:30:53,320 Always. 944 00:30:53,320 --> 00:30:55,400 Now, as we wrap up, I want to leave you 945 00:30:55,400 --> 00:30:56,840 with a few things to remember. 946 00:30:56,840 --> 00:30:57,680 OK, I'm ready. 947 00:30:57,680 --> 00:31:00,120 First, remember that finding stillness 948 00:31:00,120 --> 00:31:02,320 is a journey, not a destination. 949 00:31:02,320 --> 00:31:04,560 We've said that a few times, but it's so important. 950 00:31:04,560 --> 00:31:05,280 It is. 951 00:31:05,280 --> 00:31:06,600 There will be ups and downs. 952 00:31:06,600 --> 00:31:09,200 There will be days when you feel more connected than others, 953 00:31:09,200 --> 00:31:11,320 days when meditation is a breeze, 954 00:31:11,320 --> 00:31:13,160 and days when it feels impossible. 955 00:31:13,160 --> 00:31:14,320 Just be kind to yourself. 956 00:31:14,320 --> 00:31:15,960 Progress, not perfection. 957 00:31:15,960 --> 00:31:16,960 Exactly. 958 00:31:16,960 --> 00:31:19,320 And remember, stillness is not a luxury. 959 00:31:19,320 --> 00:31:20,240 It's a necessity. 960 00:31:20,240 --> 00:31:22,080 It's essential for our well-being. 961 00:31:22,080 --> 00:31:23,120 It is. 962 00:31:23,120 --> 00:31:26,440 It impacts our creativity, our relationships, everything. 963 00:31:26,440 --> 00:31:29,080 It's about prioritizing our mental and emotional health, 964 00:31:29,080 --> 00:31:31,080 just like we prioritize our physical health. 965 00:31:31,080 --> 00:31:31,920 So true. 966 00:31:31,920 --> 00:31:34,000 And finally, remember that you are not alone. 967 00:31:34,000 --> 00:31:35,720 We're all in this together. 968 00:31:35,720 --> 00:31:37,280 There are so many people out there 969 00:31:37,280 --> 00:31:41,240 who are seeking stillness and inner peace, just like you. 970 00:31:41,240 --> 00:31:42,280 Connect with them. 971 00:31:42,280 --> 00:31:43,880 Support each other. 972 00:31:43,880 --> 00:31:46,440 Create those spaces where peace and tranquility 973 00:31:46,440 --> 00:31:48,080 become a way of life. 974 00:31:48,080 --> 00:31:49,400 That's a beautiful vision. 975 00:31:49,400 --> 00:31:51,840 Thank you so much for sharing all this wisdom with us. 976 00:31:51,840 --> 00:31:53,840 This deep dive has been incredible. 977 00:31:53,840 --> 00:31:54,840 It's been my pleasure. 978 00:31:54,840 --> 00:31:56,280 And to everyone listening, we hope 979 00:31:56,280 --> 00:31:58,640 you've enjoyed this journey into the world of stillness. 980 00:31:58,640 --> 00:32:01,880 Remember, the peace you seek is already within you. 981 00:32:01,880 --> 00:32:04,360 Embrace it, nurture it, and allow 982 00:32:04,360 --> 00:32:06,960 it to guide you towards a more fulfilling life. 983 00:32:06,960 --> 00:32:08,360 That's it for this deep dive. 984 00:32:08,360 --> 00:32:17,720 We'll see you next time.