January 8, 2025 • 19 mins
We journey through the challenges of January, focusing on how to turn post-holiday overwhelm into a series of small victories. By emphasising practical strategies and self-compassion.
Starting a new year can feel like a daunting uphill climb, but what if you could tackle January with a renewed sense of hope and purpose? Join me as I share my personal journey of self-discovery and motivation, enhanced by the calming sound of flowing water. January's post-holiday pressures, financial strains, and dreary weather often leave us feeling overwhelmed and unmotivated. Together, we explore how breaking down our goals into small, achievable wins can lighten the load, setting the stage for a fulfilling year ahead. I'll discuss how to be kind to ourselves and why realistic expectations can be the key to navigating this tough month.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
So you can hear water flowing behind me as I record
this, but I think it adds to theambience of this particular
podcast and I'm about to embarkon a great journey.
More things will be shared onthis great journey in the next
few weeks.
However, there will be a shortbreak from this podcast, but it
(00:31):
will reconvene in February and Ihope to.
I need to kind of bring somemore life into my why, and
that's what I'm going off toexplore and hopefully, via me
working on myself, I'll help youin your quest across this
lifetime.
And January, I think, in someways gets a bad name Because
(00:59):
there's a lot of peoplereturning from the holiday
season and it can feeloverwhelming as you open your
inbox and there's so much workto do.
And then perhaps, uh, the way,the pressures of the holiday
season you have less income thanwhat you'd normally have at
this time and the weather main.
(01:19):
It might be lovely where youare, but it in some places it's
gray.
And, again, not everyone cansee the beauty in the weather,
regardless of what it is, and Icompletely understand that,
because people relish the heat,whereas I find the heat too much
.
I know that sounds strange,because most people chase
(01:40):
sunshine and love it, and Idon't get it at all.
There's nothing better than asunny morning or a late sunny
afternoon.
I'm just a little bit of a wimpwhen it comes to that kind of
like heat, that intense heatwhen the sun's at its highest
and it's very hot.
Um, possibly because I'm notused to it.
We're all different and we alllike different temperatures and
(02:01):
weather and things like that.
But this January terrain is wekind of.
And then the pressure, becauseit's like it's the number one
month.
So it's kind of like the foolcard in tarot.
It's like number one, whereyou're kind of you've got that
(02:22):
drive, but at the same time it'slike you don't know exactly
what you're doing or you feeltired, all these external
factors which can make the startof the year feel overwhelming.
So what is the antidote to thisand how can you find ways to
(02:44):
help yourself through this?
First of all, be kind toyourself and secondly, small
wins.
So I'll repeat that, small wins.
So if your vision is to buildan empire, don't, frankly, do
everything like a headlesschicken and achieve nothing in
(03:06):
january, when everything fallsapart because you can't, you've
set yourself unrealisticexpectations.
Instead, can you set yourselfsome small wins, and your small
wins for this month would be toget through your, your daily
tasks, try and inject a bit ofjoy into it via being present
and calm breaths and kind ofslowing down.
(03:30):
But equally understand it's atime of fast pace.
But the small wins would be tocome up with some sort of plan
for the rest of the year andthen break it down by months
rather than trying to do it allat once.
I have done some other podcastsin the past.
If you listened to the podcastthat I did last January I can't
remember which one it is, butthat will have a good plan of a
(03:53):
lot of detail of how to kind offind these small wins.
But just on a very basic level,what's one thing that is
achievable that you would liketo achieve this month?
So it's better to go forsomething small to start with
and then build upon it than tryand do kind of too much.
(04:14):
It's just from experience.
I've got years of experience oflife and I just know that
generally, unless you'reexceptionally different to
everyone else, that it's notalways the best course of action
.
But instead, is there somethingsmall but powerful that you can
achieve this month?
And when you do, you just wantto give yourself a great big pat
(04:35):
on the back.
It could be anything likewriting a plan for the month.
Could you spend like fiveminutes a day writing the plan
for the rest of the year andthen count the beginning of
February as the start of yournew year?
And how can you put up with theweather if you're not enjoying
(04:55):
it so much like it's going tohave to rain some days, some
days it's going to be grey.
But it's the beauty, like Ialways think.
The birch trees look verybeautiful at this time of the
year because they're.
They stand out a lot in thelandscape.
Especially we get the reallyold ones that are a bit gnarly
in places.
They look really beautiful andlike people might be a bit
(05:19):
miserable with post holidayseason blues.
But is there someone nice thatyou know that you can talk to?
Is there something nurturingthat you can do like?
I went to someone else's classthe other day and it was so nice
.
It was kind of in an old schoolkind of sports center and I
just felt really nice to kind ofgo to a class there and I found
(05:41):
it really nurturing for mybeing.
Another way I was doing this Iwas doing some admin work
earlier and I had planned tospend the whole day doing admin
work.
But it's really not in linewith how I'm feeling right now
and it's not a case of meprocrastinating.
What I decided to do was to puta good couple of hours solid
(06:01):
work in of that kind, and I didthat and then I broke break.
I can't speak.
I've broken it up with doingsome creative things like
producing my podcast today, andthen I've got some more kind of
like mathematical things to workout later and then I'm going to
structure my day like that,because I'm lucky enough today
(06:24):
to have a day that I can do that.
Tomorrow I will have to beheavily on the admin and then
create stuff the following day,etc.
Etc.
But it's kind of working withmy energy.
So if I was not listening tomyself I would force myself to
do the same task all day, butthen it would kind of not work
(06:46):
with the energy.
Now I feel like I'm becauseI've got like a small win out
the way, like two hours of thisadmin stuff out the way.
I feel like I've got thismassive burst of energy to learn
put into this creativity.
But if I spent the whole daydoing that, then perhaps that
creative bubble when eveningtime comes for me isn't always
(07:06):
the most creative time.
It just depends on time of year.
But I digress but it's youknowing what works for you.
Obviously, if you're in afull-time job, then you you kind
of you've got to do the work ina particular order, but you can
find ways to structure the daywhere it works better for you.
So my partner always says isthat there's a saying I think
(07:27):
it's called eating the frog orsomething, and it's basically
doing the tasks that you leastwant to do at the start of the
day and then kind of the rest ofthe day feels easier.
Equally, if it's somethingthat's really hard you need to
build up to what task?
Can you build up to do thattask maybe in the middle of the
day and then do kind of moregentler tasks as the day goes on
(07:50):
?
And obviously there's alwayselement of surprise and things
that we aren't expecting as well.
So we can plan, plan, plan, butthere's always things that kind
of get in the way.
But how can we bring ourspirituality, whatever your
beliefs are, into this?
Firstly and foremostly, please,if you haven't already and if
(08:10):
you've tried this and you'vefailed many times, then just
keep trying again.
And remember, always leave ameditation at the end of the
show.
So if you really struggle tosit and meditate, why don't you
listen to this meditation at theend of the show, at the start
of your day, at the end of yourday or a time where you won't be
(08:31):
disturbed and I purposely makethem short, so then you have
more time to be and do that,because the reason the
meditation's going to help youkind of.
Just think, right, you are on achoppy sea and your mind is the
boat on that choppy sea, andthen some days the water's going
to be calm, some days it'sgoing to be choppy, some days
(08:51):
it's going to be buff.
What the meditation is.
It's like giving your mind thelittle oars and sails to kind of
like, kind of direct it.
And if we're filling it up toomuch, it's just like if you
filled a glass of water and youkept filling and filling and
filling it until it was overfull, it would overflow and then
everything would just like flowout.
(09:11):
So in a sense, in a veryabstracty way, meditation is
kind of like steering you intothe present moment more, and we
all kind of like have triggersor things that take us out of
the present moment.
But it's the awareness.
So you're never going to beperfect, and why should you be?
We're all unique, wonderful andfantastic as we are, and my
(09:36):
beautiful internationallisteners I know you in all
corners of the the world and Ireally appreciate you for
picking this podcast out of themillions that are out there, um,
and it's because of you that Ikeep going.
But with the meditation it kindof gives you that extra like
support to navigate throughthese things, because if, the
(10:00):
more we can kind of stay present, even when our triggers might
come in and something mightbother us, we're more likely to
kind of come back from thatquicker, like just say, like
someone's being rude to us, it'smade us on the bus and we feel
unhappy.
We're more likely to be able torecover back from that quicker
(10:20):
if we've, if we've got ameditative mind where we stay
present and, hard as it is attimes, try not to take things
too personally.
Sometimes it's other people'sstuff and no, they should not
offload it onto you.
But do people do that?
Of course they do in so manyways.
So sometimes people want you tohelp them through their lives.
(10:42):
They don't take responsibility.
Other times people can befriendyou if they have an agenda.
Many times we have friends thatare just lovely friends and
that is great.
And it's not to go through lifefeeling completely guarded, like
you can't open up and be aroundpeople.
But the more present we can be,I feel it attracts more of the
(11:09):
people that are kind of inalignment with us.
But equally, when we have afriend that we really care about
and they care about us, youkind of learn to love them
unconditionally.
Not to say that you takerubbish off people not at all
but it's kind of like learningthe humanness in every single
one of us.
Like I know, partners cancriticize partners because they
want them to be a certain wayand the thing is, everyone is
who, who they are, and of course, there's things like
(11:31):
conversation, which is veryhelpful to to help people have
to understanding, but at the endof the day, you're responsible
for responsible for who you areand how you react.
You can't change other people.
You might inspire other people.
That's different, but aperson's going to be there the
(11:52):
way they are.
They're going to navigatethrough life the way they are.
So the person that you can workon and change is yourself and
by honouring yourself, havingboundaries.
So you it's not to say that youshould let people walk over you
.
You have boundaries on yourselftry and communicate from your
highest self, and the highestself I use as an instance of
(12:14):
when we communicate from a placewhere we are in touch with whom
we are, via meditation, andthen this year has got a
possibility of kind of flowingmore than previous years.
If you take my advice, it'sJanuary, this is not the time
for doing great big things.
(12:35):
Of course, if you've thought,yes, I want to exercise instead
of hitting that exercise andcontroversial this is but from,
in my opinion, obviously you dowhat you want.
Never listen to anything I sayblindly, but try and set
realistic things, like if you'regoing every single night for a
week and then you stop, that'snot really going to help your
(12:56):
cause.
But if you think, actually I'vegot quite a busy life, but I
want to keep this up, for thefirst month I'm going to go,
just say, once a week or twice aweek, and then the following
month maybe you can fit in threetimes a week, but fine, and
then you can build from there.
But find a way that can workfor you.
So it's more about kind ofconsistency rather than like, um
(13:18):
, also, when you do everythingat once and then it all falls
apart.
So find things that work foryou.
It's like with the meditation.
Most people aren't going to beable to do half a round of
meditation every day, and ifyou're achieving that, totally
ignore me.
But if you find it hard, startwith five minutes a day.
I'm sure that everyone can findfive minutes a day.
(13:42):
I'm sure that everyone can findfive minutes a day.
And another thing that's ofgreat help is if you can, maybe
once or twice a week, just takeout a notebook and just write a
few lines of what you thinkyou've learnt over the previous
day.
(14:02):
For example, man on bus wasrude, but give the example man
on bus was rude and you couldput um instead of reacting.
I didn't like the way theyspoke to me.
However, I saw the biggerpicture.
Just an example.
Like it's a very it depends onthe circumstances, of course,
and this is just a fictionalexample that I'm sharing with
you, but that is something thatyou could do, so I hope this was
(14:23):
of help to you this January.
I'll be back in a few weeks,but if you miss me, that's
really kind of you.
There is how many years we'rein 25, so there's over five
years worth of material.
So just go and listen to someof the back episodes and I will
be back February, vibrant andfull of life, with a new lease
(14:47):
of life to help inspire you.
So, as always, here is today'smeditation, inspired by today's
show.
Top tips for the meditation iseither sit nice and cross-legged
on the floor with a nice,straight back Always nice to sit
on a block or a cushion or, ifthat's not available for you,
(15:08):
you sit in a chair with the backnice and straight.
The important thing is you'renot slouching and if you're
doing something that requires alittle concentration, all you
need to do is just pause thisand you can reconvene the
meditation at a time that isgood for you.
If you're doing the meditation,let's begin.
So we're going to do ameditation that is inspired by
(15:31):
pramayama, but it's a meditationrather than pramayama.
So we're going to close our eyesand we're going to inhale
mentally just through the rightnostril.
So inhale, pause, and thenwe're going to exhale mentally
just through the right, and thenwe're going to inhale mentally
(16:00):
through the right and Exhalementally through the left.
So we're going to continuedoing that for three more
minutes.
Don't worry if it doesn't comenaturally.
Just feel as if you're inhalingpositive energy through one
nostril and then you're exhalingit out with the other, and then
you take some fresh positivityfrom the nostril that you've
(16:22):
just exhaled out of and inhaleback through that side and back
to the other side.
So we'll stop the three minutesnow.
I'll talk you through a fewrounds, then I'll be silent and
then so inhale through the leftpositivity, pause, exhale
through the right, let it all go.
Inhale through the right somefresh, positive energy, pause
(16:49):
and exhale through the left, andwe'll continue doing this, and
this is balancing both sides ofour brain and helping us be in
the present moment.
So inhale through one pause,exhale through the other.
So you're just doing thismentally Inhale through the side
you just exhaled out of andthen back to the other side,
(17:10):
bring in positive energy throughboth sides.
So, thank you, and then slowlybreathe through both nostrils,
(18:35):
exhale through both nostrils andgently and calmly go about your
day.
Just remember one thing thatyou love about yourself, the
first thing that pops into yourhead.
So you can hear water flowing behind me as I record
this, but I think it adds to theambience of this particular
podcast and I'm about to embarkon a great journey.
More things will be shared onthis great journey in the next
few weeks.
However, there will be a shortbreak from this podcast, but it
(00:31):
will reconvene in February and Ihope to.
I need to kind of bring somemore life into my why, and
that's what I'm going off toexplore and hopefully, via me
working on myself, I'll help youin your quest across this
lifetime.
And January, I think, in someways gets a bad name Because
(00:59):
there's a lot of peoplereturning from the holiday
season and it can feeloverwhelming as you open your
inbox and there's so much workto do.
And then perhaps, uh, the way,the pressures of the holiday
season you have less income thanwhat you'd normally have at
this time and the weather main.
(01:19):
It might be lovely where youare, but it in some places it's
gray.
And, again, not everyone cansee the beauty in the weather,
regardless of what it is, and Icompletely understand that,
because people relish the heat,whereas I find the heat too much
.
I know that sounds strange,because most people chase
(01:40):
sunshine and love it, and Idon't get it at all.
There's nothing better than asunny morning or a late sunny
afternoon.
I'm just a little bit of a wimpwhen it comes to that kind of
like heat, that intense heatwhen the sun's at its highest
and it's very hot.
Um, possibly because I'm notused to it.
We're all different and we alllike different temperatures and
(02:01):
weather and things like that.
But this January terrain is wekind of.
And then the pressure, becauseit's like it's the number one
month.
So it's kind of like the foolcard in tarot.
It's like number one, whereyou're kind of you've got that
(02:22):
drive, but at the same time it'slike you don't know exactly
what you're doing or you feeltired, all these external
factors which can make the startof the year feel overwhelming.
So what is the antidote to thisand how can you find ways to
(02:44):
help yourself through this?
First of all, be kind toyourself and secondly, small
wins.
So I'll repeat that, small wins.
So if your vision is to buildan empire, don't, frankly, do
everything like a headlesschicken and achieve nothing in
(03:06):
january, when everything fallsapart because you can't, you've
set yourself unrealisticexpectations.
Instead, can you set yourselfsome small wins, and your small
wins for this month would be toget through your, your daily
tasks, try and inject a bit ofjoy into it via being present
and calm breaths and kind ofslowing down.
(03:30):
But equally understand it's atime of fast pace.
But the small wins would be tocome up with some sort of plan
for the rest of the year andthen break it down by months
rather than trying to do it allat once.
I have done some other podcastsin the past.
If you listened to the podcastthat I did last January I can't
remember which one it is, butthat will have a good plan of a
(03:53):
lot of detail of how to kind offind these small wins.
But just on a very basic level,what's one thing that is
achievable that you would liketo achieve this month?
So it's better to go forsomething small to start with
and then build upon it than tryand do kind of too much.
(04:14):
It's just from experience.
I've got years of experience oflife and I just know that
generally, unless you'reexceptionally different to
everyone else, that it's notalways the best course of action
.
But instead, is there somethingsmall but powerful that you can
achieve this month?
And when you do, you just wantto give yourself a great big pat
(04:35):
on the back.
It could be anything likewriting a plan for the month.
Could you spend like fiveminutes a day writing the plan
for the rest of the year andthen count the beginning of
February as the start of yournew year?
And how can you put up with theweather if you're not enjoying
(04:55):
it so much like it's going tohave to rain some days, some
days it's going to be grey.
But it's the beauty, like Ialways think.
The birch trees look verybeautiful at this time of the
year because they're.
They stand out a lot in thelandscape.
Especially we get the reallyold ones that are a bit gnarly
in places.
They look really beautiful andlike people might be a bit
(05:19):
miserable with post holidayseason blues.
But is there someone nice thatyou know that you can talk to?
Is there something nurturingthat you can do like?
I went to someone else's classthe other day and it was so nice
.
It was kind of in an old schoolkind of sports center and I
just felt really nice to kind ofgo to a class there and I found
(05:41):
it really nurturing for mybeing.
Another way I was doing this Iwas doing some admin work
earlier and I had planned tospend the whole day doing admin
work.
But it's really not in linewith how I'm feeling right now
and it's not a case of meprocrastinating.
What I decided to do was to puta good couple of hours solid
(06:01):
work in of that kind, and I didthat and then I broke break.
I can't speak.
I've broken it up with doingsome creative things like
producing my podcast today, andthen I've got some more kind of
like mathematical things to workout later and then I'm going to
structure my day like that,because I'm lucky enough today
(06:24):
to have a day that I can do that.
Tomorrow I will have to beheavily on the admin and then
create stuff the following day,etc.
Etc.
But it's kind of working withmy energy.
So if I was not listening tomyself I would force myself to
do the same task all day, butthen it would kind of not work
(06:46):
with the energy.
Now I feel like I'm becauseI've got like a small win out
the way, like two hours of thisadmin stuff out the way.
I feel like I've got thismassive burst of energy to learn
put into this creativity.
But if I spent the whole daydoing that, then perhaps that
creative bubble when eveningtime comes for me isn't always
(07:06):
the most creative time.
It just depends on time of year.
But I digress but it's youknowing what works for you.
Obviously, if you're in afull-time job, then you you kind
of you've got to do the work ina particular order, but you can
find ways to structure the daywhere it works better for you.
So my partner always says isthat there's a saying I think
(07:27):
it's called eating the frog orsomething, and it's basically
doing the tasks that you leastwant to do at the start of the
day and then kind of the rest ofthe day feels easier.
Equally, if it's somethingthat's really hard you need to
build up to what task?
Can you build up to do thattask maybe in the middle of the
day and then do kind of moregentler tasks as the day goes on
(07:50):
?
And obviously there's alwayselement of surprise and things
that we aren't expecting as well.
So we can plan, plan, plan, butthere's always things that kind
of get in the way.
But how can we bring ourspirituality, whatever your
beliefs are, into this?
Firstly and foremostly, please,if you haven't already and if
(08:10):
you've tried this and you'vefailed many times, then just
keep trying again.
And remember, always leave ameditation at the end of the
show.
So if you really struggle tosit and meditate, why don't you
listen to this meditation at theend of the show, at the start
of your day, at the end of yourday or a time where you won't be
(08:31):
disturbed and I purposely makethem short, so then you have
more time to be and do that,because the reason the
meditation's going to help youkind of.
Just think, right, you are on achoppy sea and your mind is the
boat on that choppy sea, andthen some days the water's going
to be calm, some days it'sgoing to be choppy, some days
(08:51):
it's going to be buff.
What the meditation is.
It's like giving your mind thelittle oars and sails to kind of
like, kind of direct it.
And if we're filling it up toomuch, it's just like if you
filled a glass of water and youkept filling and filling and
filling it until it was overfull, it would overflow and then
everything would just like flowout.
(09:11):
So in a sense, in a veryabstracty way, meditation is
kind of like steering you intothe present moment more, and we
all kind of like have triggersor things that take us out of
the present moment.
But it's the awareness.
So you're never going to beperfect, and why should you be?
We're all unique, wonderful andfantastic as we are, and my
(09:36):
beautiful internationallisteners I know you in all
corners of the the world and Ireally appreciate you for
picking this podcast out of themillions that are out there, um,
and it's because of you that Ikeep going.
But with the meditation it kindof gives you that extra like
support to navigate throughthese things, because if, the
(10:00):
more we can kind of stay present, even when our triggers might
come in and something mightbother us, we're more likely to
kind of come back from thatquicker, like just say, like
someone's being rude to us, it'smade us on the bus and we feel
unhappy.
We're more likely to be able torecover back from that quicker
(10:20):
if we've, if we've got ameditative mind where we stay
present and, hard as it is attimes, try not to take things
too personally.
Sometimes it's other people'sstuff and no, they should not
offload it onto you.
But do people do that?
Of course they do in so manyways.
So sometimes people want you tohelp them through their lives.
(10:42):
They don't take responsibility.
Other times people can befriendyou if they have an agenda.
Many times we have friends thatare just lovely friends and
that is great.
And it's not to go through lifefeeling completely guarded, like
you can't open up and be aroundpeople.
But the more present we can be,I feel it attracts more of the
(11:09):
people that are kind of inalignment with us.
But equally, when we have afriend that we really care about
and they care about us, youkind of learn to love them
unconditionally.
Not to say that you takerubbish off people not at all
but it's kind of like learningthe humanness in every single
one of us.
Like I know, partners cancriticize partners because they
want them to be a certain wayand the thing is, everyone is
who, who they are, and of course, there's things like
(11:31):
conversation, which is veryhelpful to to help people have
to understanding, but at the endof the day, you're responsible
for responsible for who you areand how you react.
You can't change other people.
You might inspire other people.
That's different, but aperson's going to be there the
(11:52):
way they are.
They're going to navigatethrough life the way they are.
So the person that you can workon and change is yourself and
by honouring yourself, havingboundaries.
So you it's not to say that youshould let people walk over you
.
You have boundaries on yourselftry and communicate from your
highest self, and the highestself I use as an instance of
(12:14):
when we communicate from a placewhere we are in touch with whom
we are, via meditation, andthen this year has got a
possibility of kind of flowingmore than previous years.
If you take my advice, it'sJanuary, this is not the time
for doing great big things.
(12:35):
Of course, if you've thought,yes, I want to exercise instead
of hitting that exercise andcontroversial this is but from,
in my opinion, obviously you dowhat you want.
Never listen to anything I sayblindly, but try and set
realistic things, like if you'regoing every single night for a
week and then you stop, that'snot really going to help your
(12:56):
cause.
But if you think, actually I'vegot quite a busy life, but I
want to keep this up, for thefirst month I'm going to go,
just say, once a week or twice aweek, and then the following
month maybe you can fit in threetimes a week, but fine, and
then you can build from there.
But find a way that can workfor you.
So it's more about kind ofconsistency rather than like, um
(13:18):
, also, when you do everythingat once and then it all falls
apart.
So find things that work foryou.
It's like with the meditation.
Most people aren't going to beable to do half a round of
meditation every day, and ifyou're achieving that, totally
ignore me.
But if you find it hard, startwith five minutes a day.
I'm sure that everyone can findfive minutes a day.
(13:42):
I'm sure that everyone can findfive minutes a day.
And another thing that's ofgreat help is if you can, maybe
once or twice a week, just takeout a notebook and just write a
few lines of what you thinkyou've learnt over the previous
day.
(14:02):
For example, man on bus wasrude, but give the example man
on bus was rude and you couldput um instead of reacting.
I didn't like the way theyspoke to me.
However, I saw the biggerpicture.
Just an example.
Like it's a very it depends onthe circumstances, of course,
and this is just a fictionalexample that I'm sharing with
you, but that is something thatyou could do, so I hope this was
(14:23):
of help to you this January.
I'll be back in a few weeks,but if you miss me, that's
really kind of you.
There is how many years we'rein 25, so there's over five
years worth of material.
So just go and listen to someof the back episodes and I will
be back February, vibrant andfull of life, with a new lease
(14:47):
of life to help inspire you.
So, as always, here is today'smeditation, inspired by today's
show.
Top tips for the meditation iseither sit nice and cross-legged
on the floor with a nice,straight back Always nice to sit
on a block or a cushion or, ifthat's not available for you,
(15:08):
you sit in a chair with the backnice and straight.
The important thing is you'renot slouching and if you're
doing something that requires alittle concentration, all you
need to do is just pause thisand you can reconvene the
meditation at a time that isgood for you.
If you're doing the meditation,let's begin.
So we're going to do ameditation that is inspired by
(15:31):
pramayama, but it's a meditationrather than pramayama.
So we're going to close our eyesand we're going to inhale
mentally just through the rightnostril.
So inhale, pause, and thenwe're going to exhale mentally
just through the right, and thenwe're going to inhale mentally
(16:00):
through the right and Exhalementally through the left.
So we're going to continuedoing that for three more
minutes.
Don't worry if it doesn't comenaturally.
Just feel as if you're inhalingpositive energy through one
nostril and then you're exhalingit out with the other, and then
you take some fresh positivityfrom the nostril that you've
(16:22):
just exhaled out of and inhaleback through that side and back
to the other side.
So we'll stop the three minutesnow.
I'll talk you through a fewrounds, then I'll be silent and
then so inhale through the leftpositivity, pause, exhale
through the right, let it all go.
Inhale through the right somefresh, positive energy, pause
(16:49):
and exhale through the left, andwe'll continue doing this, and
this is balancing both sides ofour brain and helping us be in
the present moment.
So inhale through one pause,exhale through the other.
So you're just doing thismentally Inhale through the side
you just exhaled out of andthen back to the other side,
(17:10):
bring in positive energy throughboth sides.
So, thank you, and then slowlybreathe through both nostrils,
(18:35):
exhale through both nostrils andgently and calmly go about your
day.
Just remember one thing thatyou love about yourself, the
first thing that pops into yourhead.
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