RSL Active - Mindfulness & Breathwork 01 (20Jun24)

Mindful Meditation and Breath Work with Andy | Focus & Relaxation Techniques

Join Andy in this 30-minute online mindful meditation and breath work session by RSL Active. Learn techniques to increase focus, eliminate distractions, and achieve a state of deep relaxation. Practice purposeful breathing and visualization, all designed to help you calm your mind and enhance your concentration. Perfect for anyone looking to improve their mindfulness and productivity.

00:00 Welcome to Mindful Meditation
00:27 Understanding Mindfulness and Breath Work
01:07 Eliminating Distractions for Better Focus
02:37 Deep Breathing Exercise
05:55 Full Body Relaxation
08:46 Maintaining Focus and Relaxation
10:28 Practical Tips for Staying Focused
13:16 Conclusion and Final Thoughts

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Episode Transcript

Andy Fermo (00:00):
Hello everyone and welcome to RSL Actives online

(00:03):
mindful meditation and breathwork session.
I'm your host Andy and thanksfor taking the time tonight to
allow me to guide you for thenext up to 30 minutes for this
meditation.
For the next 30 minutes.
30 minutes.
There's going to be nodistractions for you.
You're allowing yourself to bein this moment to be able to do

(00:25):
this meditation.
Now like with all things interms of when we're starting
out, sometimes it's hard for usto be able to do this.
have a, you know, a wanderingmind or feel that we're not
doing things right, especiallywhen it comes to things like
mindfulness and breath work,please know that the more that
you do it, the easier it gets.

(00:46):
When you notice if your mind iswandering, that's actually being
mindful.
So just bring it back to thebreath and then I'll guide you
through the rest of themeditation.
All right, so let's hook in.

(01:07):
Everyone benefits fromincreasing their focusing
abilities.
Every aspect of your life coulduse more focus so that you can
complete tasks quickly and withhigh quality.
First and most important thingto do that increases your

(01:28):
focusing abilities is toeliminate any distractions.
Live in a distraction filledworld.
Where many things are competingfor our attention.
So let's begin exploring how toeliminate distractions by

(01:50):
allowing yourself to relax verydeeply.
In this, breathing is essential.
Yet most of us do not noticewe're breathing all day long.
And some even for many years.

(02:11):
We simply forget that we'rebreathing.
When we decide to take severalbreaths on purpose, our bodies
appreciate the extra oxygen thatis supplied through the
bloodstream to our entiresystem.

(02:37):
Take 10 full and deep breaths,allowing for each breath to
relax you with me.
One, breathing deeply, allowingyour belly to expand.

(02:58):
And exhale, letting the airsimply escape.
2.
Take in a full breath of freshair, and let it go, allowing
yourself to feel very relaxed.

(03:21):
3.
Make your breaths meaningful,and exhale, just letting the air
go.
4.
Focusing only on your breath andlet it go, nothing else matters

(03:42):
except breathing.
Five.
Fully focusing on this breathin, and when you let it go, 6.

(04:04):
All of your focus is on yourbreath, letting all of your
worries go when you exhale.
7.
Breathe with passion, andexhale, letting that wave of

(04:24):
relaxation to come over you.
Eight.
The only thing that matters isyour breath.
Focus on it.
Let it come in, and let it goout.

(04:46):
Nine.
Expand your belly as much as youcan as you breathe in.
And exhale, letting your bellyfall.
And 10.
Last one, so make it a reallygood one and completely full.

(05:09):
And when you let it go, you feelso invigorated from this task.
Allow your breath to return to aslower and normal flow now, and
don't change anything about it.

(05:34):
Simply internally watch yourbelly as it still rises and
falls, but not as much as it waswhen you were fully breathing.

(05:55):
When you inhale naturally, Iwonder if you can imagine that
you're able to breathe all theway into your toes.
Feel as if when you breathe, theoxygen travels down to each one
of your toes.

(06:17):
And when you let this breath go,your entire legs become light
and relaxed.
Almost as if they are supportedby clouds.
Good.

(06:38):
And now, imagine when youinhale.
You're breathing all the wayinto each fingertip.
Feel how your fingers feel whenyou're imagining your breath
extends all the way to the tips.

(07:06):
On the exhale, your entire armsrelax completely so that they
feel light as a feather.
Now, with the power of yourimagination, see the next breath

(07:27):
you take going all the way upyour body and into your head,
relaxing your mouth.
Eyes, nose and ears.
And when you exhale, feel lightand relaxed, like you're

(07:48):
floating on water.
Breathe in and feel the breathgoing to your forehead, relaxing
away any worrisome facialexpressions that you've carried

(08:09):
throughout your life.
Allow for the next breath tofill your entire head, relaxing
your brain as well as your mind.
Your head has never felt thisrelaxed before, and neither has

(08:31):
your mind.
Your mind is relaxed and gentlyopen.
Great.
Now that your entire body andmind are relaxed, your I want
you to feel how focused you areright now on this relief that

(08:54):
you created in yourself.
You are just now very focused onbreathing and visualizing that
your entire body loosened and itfeels pleasant.
This is the power of focus andhow it changes everything you
put it towards.

(09:17):
So just let your mind drift andwander now.
Don't even have to listen tothese words too carefully.
Deeply hear everything that I'mtelling you, without having to
try and listen at all.

(09:40):
When it's time for you to focus,you must calm your body and
brain first.
Get comfortable, wherever youare, and do a simple breathing

(10:00):
exercise and imagine the breathgoing into all areas of your
body as well as your mind,relaxing you as you do so.
After this task is complete, youfind that you are noticeably

(10:25):
more relaxed.
Get a good understanding aboutwhere your focus needs to be.
If you have to do some work onthe computer, get everything off
that you need first, like aglass of water, or a cup of

(10:49):
coffee, and turn on or offwhatever lights you need to.
You want to eliminate anydistractions, so that once you
begin your task, you can befully focused, and nothing will

(11:11):
distract you.
Take your mind elsewhere.
Take care of anything that needsto be done, like chores or phone
calls, before the beginning ofthe task.

(11:33):
Our phones and other devices arevery good at distracting us.
So when you're ready to beginyour task, put your devices on
airplane mode or power them offSo that no new notifications act
as a lure, taking your attentionaway.

(11:59):
If you're working on yourcomputer, don't keep any tabs or
windows open that are notspecifically for the task you're
working on.
Visiting social media can bedetrimental to your focus.
These sites are designed todistract you.

(12:23):
And they've got entire teamsthat formulate how their product
can distract more and morepeople throughout their day.
Successfully eliminatingpotential distractions can allow
your focus to become precise asa laser.

(12:45):
Making sure you've goteverything you need and pressing
any tasks completed before youbegin is also extremely
important.
If something else alerts yourmind that you need to do, either
finish that task first, or set adate later in the day to do that

(13:07):
thing, putting all worriesaside.
Now you can allow yourself tocome back to the present moment,
and aware of your surroundings,taking all the time you need.

(13:31):
Find that you become better ateliminating distractions,
allowing for your focus to moveyou forward in life each time
that you listen to this session.
This completes the session.