WEBVTT
1
00:00:05.160 --> 00:00:10.470
Hey everyone, welcome to a special
bonus episode of great of AF. During
2
00:00:10.509 --> 00:00:13.750
my years in sports medicine, one
of the things I learned that I completely
3
00:00:13.789 --> 00:00:22.739
underutilize during that time was mindfulness,
meditation and progressive relaxation techniques, probably because
4
00:00:22.780 --> 00:00:25.899
throughout these techniques I would tend to
fall asleep, to be quite honest,
5
00:00:26.859 --> 00:00:32.500
but that Mente was working. Twenty
some years later, I've learned how important
6
00:00:32.539 --> 00:00:38.609
these exercises can be for our mental
wellbeing. As I'm recording this today,
7
00:00:38.649 --> 00:00:43.009
it's the morning of November, third, two thousand and twenty. We have
8
00:00:43.130 --> 00:00:46.570
no idea what the outcome of today
will be, but what we do know
9
00:00:46.770 --> 00:00:54.439
is that all this craziness has worn
us down. We're exhausted, scared and
10
00:00:54.799 --> 00:00:59.759
many of us feel completely lost.
So I just want to take a few
11
00:00:59.799 --> 00:01:07.030
minutes to help bring some focus back
during these times. There'll be two exercises
12
00:01:07.069 --> 00:01:11.950
I'll take you through, one on
anger and one on dealing with negative thoughts.
13
00:01:14.469 --> 00:01:18.579
Take some time to find a comfortable
place, even if it's at your
14
00:01:18.620 --> 00:01:25.780
desk, couch, your favorite chair
or even your floor. Find that one
15
00:01:25.859 --> 00:01:30.739
place where you can relax and connect
to something that will help ground you over
16
00:01:30.780 --> 00:01:40.450
the next fifteen minutes or so,
take a deep breath and close your eyes.
17
00:01:41.609 --> 00:01:53.000
All the things we are faced with
today are going to cause us a
18
00:01:53.040 --> 00:02:00.120
lot of emotions. One of those
emotions is anger. Angers an emotion that
19
00:02:00.430 --> 00:02:05.549
may consume you completely, causing you
to act in ways that are harmful or
20
00:02:05.590 --> 00:02:10.669
unproductive. When anger arises, the
mind can fall victim to harsh thoughts,
21
00:02:12.110 --> 00:02:21.060
judgments and obsessions. By creating space
and responding to your anger with Compassionate Awareness,
22
00:02:21.740 --> 00:02:29.060
you can build resiliency and just your
anger response. His quick exercise offers
23
00:02:29.099 --> 00:02:30.050
a way to deal with anger when
you're right in the midst of it.
24
00:02:31.889 --> 00:02:38.330
When you notice anger, frustration or
irritation rising, allow the eyes to close.
25
00:02:43.449 --> 00:02:47.479
Not that you're feeling anger. Don't
try to rid yourself of it,
26
00:02:47.879 --> 00:02:54.759
talk yourself out of it or pretend
it's not there. Breathe deeply into the
27
00:02:54.800 --> 00:03:04.550
abdomen, feel the chest in the
stomach fill with air, then exhale slowly.
28
00:03:07.389 --> 00:03:23.099
When you exhale, make an effort
to really empty the lungs. Breathe
29
00:03:23.139 --> 00:03:32.689
deeply for the first few minutes.
Bring to mind the situation that is causing
30
00:03:32.729 --> 00:03:44.879
anger. If this is new to
you, practice helps and it can be
31
00:03:44.960 --> 00:03:49.560
helpful to work with. Something that's
mildly frustrating is the feeling of full on
32
00:03:49.639 --> 00:03:57.669
rage maybe too overwhelming. As you
tune into the rising anger in the mind,
33
00:03:57.830 --> 00:04:03.990
allow yourself to feel what's happening in
the body. Notice the sensations that
34
00:04:04.189 --> 00:04:14.460
indicate anger. You may feel tension
in the showlders, shallow breathing, a
35
00:04:14.580 --> 00:04:20.939
pit in the stomach or number of
other changes in your body. Tend to
36
00:04:21.060 --> 00:04:33.329
each experience in the body with a
compassionate awareness. Recognize the tension by noting
37
00:04:34.129 --> 00:04:46.720
tension, staying with the experience for
a few breaths. Then Open your awareness
38
00:04:46.759 --> 00:04:55.350
and see what else is occurring in
the body. After ten minutes of examining
39
00:04:55.389 --> 00:05:01.990
anger in the body, switch to
awareness of the mind. Ask yourself what
40
00:05:02.189 --> 00:05:11.420
maybe underneath the anger or causing it. There maybe feelings of pain, betrayal,
41
00:05:12.740 --> 00:05:18.139
wanting to control something or some perceived
lack of safety. If you can't
42
00:05:18.139 --> 00:05:25.209
find something at first, patiently wait
to see if anything comes up. When
43
00:05:25.250 --> 00:05:31.329
you do notice something underneath the anger, name it. You find that you
44
00:05:31.370 --> 00:05:36.439
are hurt. Note that a hurt. Respond with a phrase of compassion,
45
00:05:36.600 --> 00:05:45.000
such as let me learn to care
about this pain. When you finish this
46
00:05:45.079 --> 00:05:50.670
practice. Take a break and write
down some of your thoughts right what you
47
00:05:50.790 --> 00:05:55.949
notice in the body, what you
found underneath the anger and how it felt
48
00:05:55.990 --> 00:06:01.949
to try and respond with compassion.
As you continue to experience anger, you'll
49
00:06:01.949 --> 00:06:15.300
find yourself able to see it with
wisdom and patience. We are currently surrounded
50
00:06:15.420 --> 00:06:23.370
by more negativity than we've ever seen
in our entire lives. No matter how
51
00:06:23.410 --> 00:06:28.170
much you try and think positive thoughts
and be optimistic about the future, unpleasant
52
00:06:28.209 --> 00:06:33.120
thoughts will still arise. You can't
avoid them. There's no use in pretending
53
00:06:33.160 --> 00:06:40.680
they aren't here. Your mindfulness practice
can help you approach these thoughts with curiosity.
54
00:06:40.759 --> 00:06:47.430
As you build an understanding of unpleasant
thinking patterns, they will no longer
55
00:06:47.509 --> 00:06:54.350
hook you in so strongly. You
can learn to allow them to be present
56
00:06:54.509 --> 00:07:00.790
without letting them consume you. This
exercise is a practice and letting thoughts go
57
00:07:01.620 --> 00:07:10.420
so you are better able to do
it when negative thoughts arise. Close Your
58
00:07:10.459 --> 00:07:18.649
eyes and tune into the points of
contact in the body. Feel yourself grounded
59
00:07:18.889 --> 00:07:30.360
and stable as you set breathe deeply, feeling the body supported by the chair
60
00:07:30.480 --> 00:07:41.160
or cushion or floor. Pay attention
to the experience in your mind notice any
61
00:07:41.199 --> 00:07:44.990
thoughts as they arise and try to
identify any emotions that go with them.
62
00:07:49.790 --> 00:07:59.300
Pay Special attention to negative thoughts and
note what you're feeling or thinking. Let's
63
00:07:59.620 --> 00:08:05.019
try to avoid the word negative and
instead identify each thoughts as sad, unpleasant,
64
00:08:05.660 --> 00:08:15.569
irritating, painful or otherwise. Continue
this for the next five minutes,
65
00:08:16.009 --> 00:08:22.089
noting any thoughts in their accompanying feelings. Make impermanence the focus of this practice.
66
00:08:24.370 --> 00:08:31.399
See each thought and acknowledge it as
it passes. Continue to know what
67
00:08:31.519 --> 00:08:37.519
you're thinking about and how it feels, using noting phrases like coming, going,
68
00:08:39.279 --> 00:08:46.990
arising, passing, if you choose. After five minutes, returned to
69
00:08:48.029 --> 00:08:54.230
the body for a few deep breaths. Remind yourself the thoughts come and go
70
00:08:54.309 --> 00:09:01.940
and you have a choice in whether
or not you believe each one. Take
71
00:09:03.019 --> 00:14:03.330
the next five minutes to breathe and
be with your thoughts. As you go
72
00:14:03.450 --> 00:14:07.090
about the rest of your day,
remember to acknowledge the feelings you're feeling,
73
00:14:07.610 --> 00:14:13.360
remember to name them, understand the
thoughts and the feelings that are behind them
74
00:14:16.120 --> 00:14:22.679
and continue to move forward. Thanks
for listening and have a great day.
75
00:14:24.990 --> 00:14:24.789
We'll talk to you soon.
1
00:00:05.160 --> 00:00:10.470
Hey everyone, welcome to a special
bonus episode of great of AF. During
2
00:00:10.509 --> 00:00:13.750
my years in sports medicine, one
of the things I learned that I completely
3
00:00:13.789 --> 00:00:22.739
underutilize during that time was mindfulness,
meditation and progressive relaxation techniques, probably because
4
00:00:22.780 --> 00:00:25.899
throughout these techniques I would tend to
fall asleep, to be quite honest,
5
00:00:26.859 --> 00:00:32.500
but that Mente was working. Twenty
some years later, I've learned how important
6
00:00:32.539 --> 00:00:38.609
these exercises can be for our mental
wellbeing. As I'm recording this today,
7
00:00:38.649 --> 00:00:43.009
it's the morning of November, third, two thousand and twenty. We have
8
00:00:43.130 --> 00:00:46.570
no idea what the outcome of today
will be, but what we do know
9
00:00:46.770 --> 00:00:54.439
is that all this craziness has worn
us down. We're exhausted, scared and
10
00:00:54.799 --> 00:00:59.759
many of us feel completely lost.
So I just want to take a few
11
00:00:59.799 --> 00:01:07.030
minutes to help bring some focus back
during these times. There'll be two exercises
12
00:01:07.069 --> 00:01:11.950
I'll take you through, one on
anger and one on dealing with negative thoughts.
13
00:01:14.469 --> 00:01:18.579
Take some time to find a comfortable
place, even if it's at your
14
00:01:18.620 --> 00:01:25.780
desk, couch, your favorite chair
or even your floor. Find that one
15
00:01:25.859 --> 00:01:30.739
place where you can relax and connect
to something that will help ground you over
16
00:01:30.780 --> 00:01:40.450
the next fifteen minutes or so,
take a deep breath and close your eyes.
17
00:01:41.609 --> 00:01:53.000
All the things we are faced with
today are going to cause us a
18
00:01:53.040 --> 00:02:00.120
lot of emotions. One of those
emotions is anger. Angers an emotion that
19
00:02:00.430 --> 00:02:05.549
may consume you completely, causing you
to act in ways that are harmful or
20
00:02:05.590 --> 00:02:10.669
unproductive. When anger arises, the
mind can fall victim to harsh thoughts,
21
00:02:12.110 --> 00:02:21.060
judgments and obsessions. By creating space
and responding to your anger with Compassionate Awareness,
22
00:02:21.740 --> 00:02:29.060
you can build resiliency and just your
anger response. His quick exercise offers
23
00:02:29.099 --> 00:02:30.050
a way to deal with anger when
you're right in the midst of it.
24
00:02:31.889 --> 00:02:38.330
When you notice anger, frustration or
irritation rising, allow the eyes to close.
25
00:02:43.449 --> 00:02:47.479
Not that you're feeling anger. Don't
try to rid yourself of it,
26
00:02:47.879 --> 00:02:54.759
talk yourself out of it or pretend
it's not there. Breathe deeply into the
27
00:02:54.800 --> 00:03:04.550
abdomen, feel the chest in the
stomach fill with air, then exhale slowly.
28
00:03:07.389 --> 00:03:23.099
When you exhale, make an effort
to really empty the lungs. Breathe
29
00:03:23.139 --> 00:03:32.689
deeply for the first few minutes.
Bring to mind the situation that is causing
30
00:03:32.729 --> 00:03:44.879
anger. If this is new to
you, practice helps and it can be
31
00:03:44.960 --> 00:03:49.560
helpful to work with. Something that's
mildly frustrating is the feeling of full on
32
00:03:49.639 --> 00:03:57.669
rage maybe too overwhelming. As you
tune into the rising anger in the mind,
33
00:03:57.830 --> 00:04:03.990
allow yourself to feel what's happening in
the body. Notice the sensations that
34
00:04:04.189 --> 00:04:14.460
indicate anger. You may feel tension
in the showlders, shallow breathing, a
35
00:04:14.580 --> 00:04:20.939
pit in the stomach or number of
other changes in your body. Tend to
36
00:04:21.060 --> 00:04:33.329
each experience in the body with a
compassionate awareness. Recognize the tension by noting
37
00:04:34.129 --> 00:04:46.720
tension, staying with the experience for
a few breaths. Then Open your awareness
38
00:04:46.759 --> 00:04:55.350
and see what else is occurring in
the body. After ten minutes of examining
39
00:04:55.389 --> 00:05:01.990
anger in the body, switch to
awareness of the mind. Ask yourself what
40
00:05:02.189 --> 00:05:11.420
maybe underneath the anger or causing it. There maybe feelings of pain, betrayal,
41
00:05:12.740 --> 00:05:18.139
wanting to control something or some perceived
lack of safety. If you can't
42
00:05:18.139 --> 00:05:25.209
find something at first, patiently wait
to see if anything comes up. When
43
00:05:25.250 --> 00:05:31.329
you do notice something underneath the anger, name it. You find that you
44
00:05:31.370 --> 00:05:36.439
are hurt. Note that a hurt. Respond with a phrase of compassion,
45
00:05:36.600 --> 00:05:45.000
such as let me learn to care
about this pain. When you finish this
46
00:05:45.079 --> 00:05:50.670
practice. Take a break and write
down some of your thoughts right what you
47
00:05:50.790 --> 00:05:55.949
notice in the body, what you
found underneath the anger and how it felt
48
00:05:55.990 --> 00:06:01.949
to try and respond with compassion.
As you continue to experience anger, you'll
49
00:06:01.949 --> 00:06:15.300
find yourself able to see it with
wisdom and patience. We are currently surrounded
50
00:06:15.420 --> 00:06:23.370
by more negativity than we've ever seen
in our entire lives. No matter how
51
00:06:23.410 --> 00:06:28.170
much you try and think positive thoughts
and be optimistic about the future, unpleasant
52
00:06:28.209 --> 00:06:33.120
thoughts will still arise. You can't
avoid them. There's no use in pretending
53
00:06:33.160 --> 00:06:40.680
they aren't here. Your mindfulness practice
can help you approach these thoughts with curiosity.
54
00:06:40.759 --> 00:06:47.430
As you build an understanding of unpleasant
thinking patterns, they will no longer
55
00:06:47.509 --> 00:06:54.350
hook you in so strongly. You
can learn to allow them to be present
56
00:06:54.509 --> 00:07:00.790
without letting them consume you. This
exercise is a practice and letting thoughts go
57
00:07:01.620 --> 00:07:10.420
so you are better able to do
it when negative thoughts arise. Close Your
58
00:07:10.459 --> 00:07:18.649
eyes and tune into the points of
contact in the body. Feel yourself grounded
59
00:07:18.889 --> 00:07:30.360
and stable as you set breathe deeply, feeling the body supported by the chair
60
00:07:30.480 --> 00:07:41.160
or cushion or floor. Pay attention
to the experience in your mind notice any
61
00:07:41.199 --> 00:07:44.990
thoughts as they arise and try to
identify any emotions that go with them.
62
00:07:49.790 --> 00:07:59.300
Pay Special attention to negative thoughts and
note what you're feeling or thinking. Let's
63
00:07:59.620 --> 00:08:05.019
try to avoid the word negative and
instead identify each thoughts as sad, unpleasant,
64
00:08:05.660 --> 00:08:15.569
irritating, painful or otherwise. Continue
this for the next five minutes,
65
00:08:16.009 --> 00:08:22.089
noting any thoughts in their accompanying feelings. Make impermanence the focus of this practice.
66
00:08:24.370 --> 00:08:31.399
See each thought and acknowledge it as
it passes. Continue to know what
67
00:08:31.519 --> 00:08:37.519
you're thinking about and how it feels, using noting phrases like coming, going,
68
00:08:39.279 --> 00:08:46.990
arising, passing, if you choose. After five minutes, returned to
69
00:08:48.029 --> 00:08:54.230
the body for a few deep breaths. Remind yourself the thoughts come and go
70
00:08:54.309 --> 00:09:01.940
and you have a choice in whether
or not you believe each one. Take
71
00:09:03.019 --> 00:14:03.330
the next five minutes to breathe and
be with your thoughts. As you go
72
00:14:03.450 --> 00:14:07.090
about the rest of your day,
remember to acknowledge the feelings you're feeling,
73
00:14:07.610 --> 00:14:13.360
remember to name them, understand the
thoughts and the feelings that are behind them
74
00:14:16.120 --> 00:14:22.679
and continue to move forward. Thanks
for listening and have a great day.
75
00:14:24.990 --> 00:14:24.789
We'll talk to you soon.
