<video><title>An Uncommonly Fine Life: Chapter 12 Meditation</title><description>A book about principles for living a happy and fulfilled life</description><transcript><transcript><line from="00:00:00,000" to="00:00:02,920">Meditation is a powerful tool that can help us</line><line from="00:00:02,920" to="00:00:05,760">to live more intentional lives.</line><line from="00:00:05,760" to="00:00:08,200">Meditation helps us to focus our attention</line><line from="00:00:08,200" to="00:00:10,200">on the present moment.</line><line from="00:00:10,200" to="00:00:19,200">And it allows us to let go of the past and future.</line><line from="00:00:20,200" to="00:00:24,240">Meditation is like a shower for our mind and soul.</line><line from="00:00:24,240" to="00:00:27,000">It helps us to relax and to be more mindful</line><line from="00:00:27,000" to="00:00:28,520">of our thoughts and emotions.</line><line from="00:00:28,520" to="00:00:30,680">There are many different types of meditation</line><line from="00:00:30,680" to="00:00:32,200">but the most important things</line><line from="00:00:32,200" to="00:00:35,720">to find a type of meditation that works for you.</line><line from="00:00:35,720" to="00:00:37,960">There is no one right way to meditate.</line><line from="00:00:37,960" to="00:00:40,720">What matters is that you are able to focus your attention</line><line from="00:00:40,720" to="00:00:41,960">on the present moment.</line><line from="00:00:41,960" to="00:00:43,840">Some people find it helpful to meditate</line><line from="00:00:43,840" to="00:00:45,480">with their eyes open,</line><line from="00:00:45,480" to="00:00:48,720">while others find it helpful to meditate with their eyes closed.</line><line from="00:00:49,960" to="00:00:53,520">Some people find it helpful to meditate in silence,</line><line from="00:00:53,520" to="00:00:55,320">while others find it helpful to meditate</line><line from="00:00:55,320" to="00:00:57,080">with music or nature's sound.</line><line from="00:00:59,520" to="00:01:03,520">Some people find it helpful to use a mantra or affirmation.</line><line from="00:01:05,520" to="00:01:09,520">While others find it helpful to simply focus on their breath,</line><line from="00:01:09,520" to="00:01:12,520">the most important thing is that you find a type of meditation</line><line from="00:01:12,520" to="00:01:16,520">that works for you and that you make time for it every day.</line><line from="00:01:16,520" to="00:01:21,520">A regular meditation practice is the best habit you can establish.</line><line from="00:01:21,520" to="00:01:24,520">It will make all the difference in your life.</line><line from="00:01:24,520" to="00:01:27,520">Here are a few meditation techniques you can try.</line><line from="00:01:27,520" to="00:01:29,520">Technique one.</line><line from="00:01:29,520" to="00:01:30,520">Watch your breath.</line><line from="00:01:30,520" to="00:01:33,520">Find a comfortable place to sit.</line><line from="00:01:33,520" to="00:01:36,520">And simply focus your attention on your breath.</line><line from="00:01:36,520" to="00:01:39,520">Watch as your breath goes in and out.</line><line from="00:01:39,520" to="00:01:42,520">Don't try to control your breath.</line><line from="00:01:42,520" to="00:01:45,520">Simply observe it.</line><line from="00:01:45,520" to="00:01:48,520">If your mind wanders, simply bring your attention back to your breath.</line><line from="00:01:48,520" to="00:01:50,520">Technique two.</line><line from="00:01:50,520" to="00:01:51,520">Body scan.</line><line from="00:01:51,520" to="00:01:53,520">Start by focusing your attention.</line><line from="00:01:53,520" to="00:01:58,520">When you have settled into a rhythm of breathing,</line><line from="00:01:58,520" to="00:02:01,520">begin to scan your body from head to toe.</line><line from="00:02:01,520" to="00:02:05,520">Noticing any tension or relaxation in your muscles.</line><line from="00:02:05,520" to="00:02:08,520">Don't try to change anything, simply observe.</line><line from="00:02:08,520" to="00:02:13,520">If your mind wanders, simply bring your attention back to your breath and start again.</line><line from="00:02:13,520" to="00:02:14,520">Technique three.</line><line from="00:02:14,520" to="00:02:16,520">Guided meditation.</line><line from="00:02:16,520" to="00:02:19,520">There are many guided meditation.</line><line from="00:02:19,520" to="00:02:27,520">There are many guided meditations available online or on apps like headspace or calm.</line><line from="00:02:27,520" to="00:02:30,520">Find a guided meditation that you like.</line><line from="00:02:30,520" to="00:02:33,520">And follow along with the instructions.</line><line from="00:02:33,520" to="00:02:36,520">This type of meditation can be especially helpful.</line><line from="00:02:36,520" to="00:02:40,520">If you find it difficult to focus your attention on the present moment.</line><line from="00:02:40,520" to="00:02:42,520">Technique four.</line><line from="00:02:42,520" to="00:02:44,520">Feel your chakras.</line><line from="00:02:44,520" to="00:02:48,520">This powerful meditation technique both calm and energizes the body in mind.</line><line from="00:02:49,520" to="00:02:53,520">When practice correctly can rapidly transform your life.</line><line from="00:02:53,520" to="00:02:55,520">Only try this.</line><line from="00:02:55,520" to="00:03:00,520">Once you've established a bit of regularity with your practice, the technique is simple.</line><line from="00:03:00,520" to="00:03:05,520">You will spend your time in meditation first focusing on your third chakra,</line><line from="00:03:05,520" to="00:03:08,520">located just above your navel.</line><line from="00:03:08,520" to="00:03:10,520">As you focus on this chakra,</line><line from="00:03:10,520" to="00:03:14,520">feel the energy swirling around inside of you.</line><line from="00:03:14,520" to="00:03:16,520">Spend about five minutes doing so.</line><line from="00:03:16,520" to="00:03:20,520">When your mind wanders, refocus back onto the chakra then.</line><line from="00:03:20,520" to="00:03:23,520">Move your focus to your fourth chakra.</line><line from="00:03:23,520" to="00:03:26,520">Located in the center of your chest.</line><line from="00:03:26,520" to="00:03:30,520">Again, feel the energy swirling around inside of you.</line><line from="00:03:30,520" to="00:03:34,520">Finally, move your focus to your sixth chakra.</line><line from="00:03:34,520" to="00:03:36,520">Located in between your eyebrows.</line><line from="00:03:36,520" to="00:03:40,520">Once again, feel the energy swirling around inside of you.</line><line from="00:03:40,520" to="00:03:45,520">This powerful technique will help to calm and focus the mind.</line><line from="00:03:45,520" to="00:03:48,520">While also energizing the body.</line></transcript></transcript></video>