How To Meditate Easily - Expert Hangout Podcast

00:00 What is meditation and how do you do it? On tonight's Team Superdad expert hangout I'm joined by TJ Power and Richard Flewett as we discover the amazing benefits of meditation in your life. Roll theme! Welcome to Team Superdad Real dads creating their best lives ever More time, more money, more fun You are not alone...you're on Team SuperDad Good evening and welcome to the Team Super Dad expert hangout. My name's Jonnie Jensen, it's great to have you here friends family team super dad members around the world as we always say Monday nights as often as we can round up guests on a subject that the team super dad members are asking about We do these expert hangouts

00:50 And if you've watched them before then you'll know it's as much about practical tips and understanding important subjects, As it is about finding the world's greatest experts because we know that sometimes We just want to know what other guys do. You know like how'd you do this thing? How did you make it happen so meditation has been a subject that I have been TJ, welcome. Thank you. Meditation is a subject I've been playing around with for awhile and it should be easy right? It should be really simple or it should be something that's free we can do it for 10 minutes we can do it half an hour and yet like any kind of habit especially the good ones they don't always stick and I realized from the expert hangouts that

01:37 Perhaps we just needed some everyday chat about how to work stuff. We've done nutrition, we've done some fitness, we've done goal setting and we've done journaling which is I've just been editing that today So if you're watching these live streams and you not joined us before welcome it's great to have you here Team Superdad is a community for dads creating their best lives ever. We focus in the areas of fitness and finance family focus and fun And so tonight we are looking at meditation. This is, what did I say in the

02:14 In the picture, oh Meditation Made Easy on the promo picture that I made. And the two guests tonight I know through... Two different places but no surprise as I always find out I love it when people are connected to in different ways or find out that we are connected in other ways already because it means you're talking to great people and Richard we met through a future self group on WhatsApp is that right? Yeah! We did yeah And that's set up by Deb... is it Deborah Lee? Deborah... Deborah Monroe. Deborah Monroe, yeah I've been chatting to her we're gonna...

02:52 Deborah and I are going to do a podcast together and get, take deeper dive into this subject with her. But great to have you on Richard thank you for joining us we'll let you introduce yourself in a minute. And TJ Power son of Tom and Penny people I count as friends and I definitely count as business advisors even go so far as saying mentors But it's great to have you on and when Thomas put you and I, himself in a group we were talking about meditation. And I got to learn about what you've been up to at university and what you're doing inside organizations now It was like wow okay that sounds exactly like something one of the powers would be up too so let's jump back to you Richard why don't you introduce yourself? Let us know a bit about what you do and then after that will dive into our meditation subjects

03:48 The Jonnie Jensen Show, Jonnie Jensen The Jonnie Jensen Show, Jonnie Jensen My purpose in life I believe is about helping other people to find theirs, so helping people to make the absolute best of themselves which is about drilling back into their innate character.

04:46 The Jonnie Jensen Show, Jonnie Jensen For most of us, if not all of us that role or purpose is about other people somewhere along the line. Whether it's inspiring them or motivating them... for me it's about waking people up I think and seeing that there is a bigger picture which is where meditation comes in hugely to me more and more. To be honest especially during lockdown I've been through a massive journey myself just during the past four months because things keep coming to me

05:33 In the meditation world now there's a whole fusion going on between what scientists are doing and what spiritual people are doing. And finally, finally we've been saying in the healing world for years but finally it's coming together and there are many scientists that they're now proving or doing their best to prove that there is a consciousness, that we all connected, we all united and the place where you'll meet is through meditation That's a door opener to our whole evening. Thank you! I love these expert hangouts because so much unexpected information comes out of them and

06:14 They're consciously different to the podcast because a podcast is generally one-on-one and we dig sort of more into people's stories and what they're up to or it might be a book, or an adventure, or something. But in these expert hangouts we try and open up the subject and kind of bat it around with different people in the group so its absolutely brilliant to hear all that And to hear this wider awakening of the power of meditation It's not just woo-woo, cross your legs go on some kind of retreat in Asia somewhere. It's actually a powerful opportunity to enhance and equip our day-to-day lives. And TJ that's kinda where you're plugging this into the corporate world right? Yeah so I work as a performance psychologist and through out my time at university became a lecturer down at Exeter University. Then i'm just completing my MSc at the moment

07:07 From doing a lot of mindfulness in the sports world and that performance world, more into the corporate world. So I've been working in that corporate space looking at the way it supports people's emotional well-being and their ability to work in teams and communicate and all those sort of features And then just recently have begun a new role working with a charity that supports young women with cancer and I've designed and delivered a mindfulness program to support them on that journey I'm just digesting that to be quite honest. There's such power in having people connect at a deeper level to what is going on in their life and as you alluded to there Richard, people are finding that curing functional medicine is much more about the root cause of things and getting to the heart where our illness comes from or where our mental fragility comes from and actually being able to start heal ourselves from

08:07 Yeah, definitely. Wow! There's an interesting topic straight away there between TJ and myself because the terminology mindfulness and meditation tend to get used in the same context but I don't believe they are. I think actually we're working at two different levels doing two different things and i think there's definitely a connection but I think... In my mind mindfulness..I use And it's mindfulness to in my world, I mean correct me if i'm wrong TJ is very much about living in the now. You know that the past doesn't exist the future doesn't exist we need to live in the now and do what we need to do right now whereas for me ultimately meditation is about connecting with that oneness and finding that connection to each other and other people which would you would you kind of agree with that or do use a bit of both? Yeah I would agree I do think there is

09:06 Meditation is like saying sports and mindfulness is like saying tennis so it's almost like a facet of meditation. It's a practice that can be done The I'm Time and time again by somebody, this is 30 years ago now. I was a TV cameraman at the time and this lady I knew kept talking to me about this thing called healing And it...and to me it was just over there It's something that I'd never heard of and I ignored her for number of times until eventually she kind of proved to me that I had something That I could do something and it was one of those life changing kinda moments but

10:22 I've lost my thread now. What was the saying? So that's a spiritual kind of way. A lot of people associate the word spirit with religion, so that word has become a very word that is not used anymore hence why we call ourselves energy healers and then you also get a thing called Reiki healing which i'm sure as much of a marketing perspective Lots more people have heard of Reiki healing than they have energy healing. It's the same stuff, there are not two bubbles of energy up there that people are tapping into We're all doing the same thing and it is just different languages and different usages isn't it? Yeah definitely I'm fascinated by the energy healing. I watched that Heal documentary for the second time. Just fascinating seeing this sort of energy healing work that can be done so I am very interested to learn more about your work

11:13 The The Jonnie Jensen Show, Jonnie Jensen I still don't know for now what i did, whether it's placebo or anything. All I know is that people go to healers and come to me and if I can make a difference in someone else's life then I've done my job really. I think its important that people open their mind far enough

12:20 There's power out there that we don't fully understand. And if we can just bring it, I'd love to go back to this subject later on but um excuse me if we just bring it back down to sort of that because there might be some people here thinking I don't even know what meditation is let alone if you're gonna heal me right now! If this is about creating a space in our day-to-day life for greater focus or for a greater clarity or as simple as finding some calmness so that our brain, our intuition can start to file away stuff and help us solve some problems. So you know I think from both of you what are basic level let's just even like just take the word meditation out there like sit down have 10 minutes peace with yourself because that's going to give you more

13:14 Effectiveness, increase your performance give you greater clarity more and more creativity. Somewhere between the busyness of rushing around and it all being stressful and sitting cross-legged in Asia somewhere there's actually an opportunity to be peaceful, to plan out your day allow things in our body that we don't understand to go to work. And I always feel that And Have you ever done that? You've rung someone, it used to happen more on old phones but you ring someone and they were dying at the same time. Like when stuff like that happens we have to consider there is a greater force out there but also a power within us. But again bringing it back down to basics what can someone get out of just like I'm not even sure I know what meditation is... What can someone get out of spending that 10 minutes in peace um and then once we've talked about

14:15 The little ways in which they can do it, but at a basic level what's available to someone out meditating? Richard you wanna go first. I'm just thinking...I guess for me at the basic level why why do i do and why do i try and do every day? I don't know everyday that I'm not one of these people who have as a definite program and at a certain time does something For me It's about focus. It's about getting rid of all the Brain chatter, all those questions that come in the things that pop into your head. All that kind of stuff if you just can take 10 minutes sometimes less than that I've got some techniques written down there because didn't know what was going to need tonight and some simple breathing techniques You can do almost when you're driving a car That will just help you switch other things off Help me to focus on you help you to bring everything down to a kind of calm level So you can then

15:12 The Jonnie Jensen Show, Jonnie Jensen And so for me, just putting my headphones in. Putting the right kind of bit of music on and just switching off closing my eyes and switching off and just doing some breathing exercise for 10 minutes... ...and I came out the other end another person. So it's like a reset does that mean anything? Oh yeah definitely! Totally for me uh i've played around with meditation now for probably a few years actually if I went back

15:57 The Jonnie Jensen Show, Jonnie Jensen I felt the benefit of that being, like literally being relaxed from head to toe and i've used it. Um...I don't have a trouble sleeping but I have used it at bedtime so that I have deeper sleep or so that I kind of... again weirdly someone who occasionally suffers from backache and neck ache if I'm less tense when I go to bed, if I'm calm when I go to bed then I know that I'm just going to sleep as well but actually get up much more relaxed

16:46 And I've dabbled with using meditation in the mornings as part of my morning routine, but it's only been this last six months actually since lockdown that I've tried to put that in as much more of a regular habit and even linking into journaling now. So I'm pretty much saying what is my intention for this meditation? Do I need to do a 90-day program for Team Superdado or just always have a membership running like Not to sit there and think about it constantly, but just... The Jonnie Jensen Show, Jonnie Jensen

17:45 Peacefulness in, or like a computer sense. What does it do? It does a system clean or software update is literally I'm doing that software update TJ when you're in some of these organizations that you faced with possibly business execs who aren't convinced You know what are you talking about how do you put it to them abou the benefits of meditating Yeah, for sure. So what I think is firstly is the definition of meditation that I go with mindfulness is intentionally drawing your attention to your present experience in a non-judgmental way so as you said with breathing sort of just sitting down and beginning to observe your state of mind whatever may happen thoughts will arise whatever may happen

18:33 The Jonnie Jensen Show, Jonnie Jensen For many people in the world, we're sort of stuck in this fog of our thoughts and we get kind of directed around by our thinking. And in the world we live in with different sort of financial pressures and job stresses, we can often have a fair amount of stressful thoughts arising in the mind. With no awareness of how these sorts things work it may mean that we spend two or three hours a day going down stressful thinking patterns then finally coming to notice that you're stressed and think about something else or just another task pulling you away

19:10 And I think one of the key things is, once we gain an awareness of how our thinking operates. We begin to have this moment where a stressful thought will arise in our mind and suddenly you think well i've actually got this opportunity where do I go down this for 20-30 minutes not doing any work? Get myself really stressed Have that fight or flight system activate get full of cortisol and adrenaline The The Jonnie Jensen Show,

20:16 It's a perfect way to, and I know we've talked about mornings and evenings. You also said Richard that people could take time out just to meditate at whatever moment they needed but it's...I see that analogy as a pit stop of you go especially old days' pit stop, get your visor wiped, you get the tyres changed. Have you seen that movie with the Ford T40? Is it called Ford? When they think they can beat Ferrari. The guys from Ford get the ache about... Oh, I know that film! I haven't actually seen it yet. Matt Damon and... Christian Bale or something. Yes, bloody good film watch it. But yeah in old school terms they would get out have a sandwich change their flipping top and then go out again so as a business exec and I think there's an example there which is this is a great way to reset this is a great way for you

21:09 The The What would happen is the stressor would happen if we survived it, then we'd have our parasympathetic nervous system come in and settle us back down. So we'd be at a steady state, go up and then come back down but I think nowadays many people are living just above the line, just in this slight state of cortisol and constantly with a little bit of stress in their body

22:03 And I think for Richard that would relate a lot to sort of the illness you may experience in energy healing and stuff like that. People living with the state of cortisol, and by bringing these practices in your day it starts to reset your system back down so you start to live more in like a natural homeostasis state rather than in sort of stress. And I think way more work can be achieved in those sorts of times. And that just relates back to healing. The Jonnie Jensen Show, Jonnie Jensen The

23:01 The Jonnie Jensen Show, Jonnie Jensen One of our connections is Jonnie's Joe Dispenser Meditations, which I'm sure we'll get on to speaking later on. Yes! Meditation at another level which we can talk about how but he talks about all that stuff and he's done a lot of the science which explains how it's working but they're working meditations so you said about sometimes if i've got a problem

23:53 Let go, get into a meditative state. Let go, surrender, clear my mind and just ask the question and just sit you know? Just sit and wait I just know that at some stage that answer will find itself to me And it's probably because i know it You know its probably somewhere back in my brain somewhere but because im so stressed or whatever at the time Its not coming out That where meditation really helps is to get your back centred At a good level for operating For you! The right level for yourself Yeah and people need to realise our brain and how powerful that machine is. An example I feel is when you go, oh hang on let me remember something and you go back like 25 years ago we were at uni weren't we? And then someone fell over and then won that fiver at the machine. You're like hang on a minute

24:43 If you try and find something on your computer a week old, it's not easy right? We're going into this machine and putting pulling around piece of memory out from 25 years ago so if anybody is not quite convinced about the power of this thing inside our head whether we fully understand it or not just Revelling the majesty of that kind of idea that we've got memories of our whole life and if with a bit of focus, We can go and pull on them. So it shouldn't be too much of us have a stretch to say With a bit of focus we can go off and solve things with a bit of focus we could combine a couple of experiences a couple of ideas Subconsciously to give us a conscious solution To a problem And that's where I feel certainly in my journey around meditation that i've learned so much about what's available how

25:29 We're just toying with this machine in our inside, between our two ears because there's power that we don't fully understand but we do know that there are some ways of accessing it. Guided meditation. TJ, do you want to get on? I'll tell you what... You mentioned breathing, TJ. Richard, give us a kind of definition or an explanation for guided meditation for someone who's not done it before. What happens in a guided meditation? What the hell is that about? It's my preferred way actually but when i first started meditating there was different styles so the traditional eastern meditation and he talking about you know the yogic cross-legged bodies sitting on a mountaintop

26:10 The Jonnie Jensen Show, Jonnie Jensen I was introduced to guided meditation. So a guided meditation is literally when you'll have either speaker or headphones, whatever and somebody's talking you gently through a process there They're helping you to breathe in the right places they're often taking you on a journey that you might go... I know you might walk through a meadow or walk up a mountain and it gets quite specific And so they might go You're walking through this meadow and if you look to your right There's a gap in a hedge and you walk through the hedge and they'll tell you what's there

26:56 Creates the image and creates the space that the guided meditation is helping you to do. And some of it very clever, some of it just for me helps me focus and helps me let go everything else because while I'm listening to something my other senses aren't working So I like this idea that there's a little bit of gentle music in the background and somebody with soft voices talking The Jonnie Jensen Show, Jonnie Jensen

27:45 Yeah, I've got one on my old iPod actually and it was is powerful. There's quite often there'll be different stages so in the first part of the guided meditation they're literally relaxing you there's a great one on Bob Proctor one about abundance which is available free or most on YouTube and whole bunch other places and Bob Proctors voice very Soothing and hypnotic but it takes you inside your body and says, you're inside your mind. Inside... You're inside your head have a look at the inside of your like how I look out through your eyes and like oh my gosh! I can go inside, I can move around my body like little robot inside my body so there's that detachedness which actually takes us to a calmer level so then the next part of meditation is right now have a think about

28:31 What it is that you want to achieve or have a think about what it is that where, you know Where your way of going and so the good thing about meditations like that for someone who's not really done It before is this they can get led in a particular way And I think it's important people try different ones because if you search on YouTube You can find all sorts of things and some other people are just like what is this bloke ribbiting on a pail? Whereas completely the opposite, I've done guided meditations where with you know you can't believe 45 minutes has passed because that person is almost hypnotized. You're like taking you to a taking into a completely peaceful state in a different place and calmed you down so we'll explore... go on! I was just gonna say just jumping in up I'm going to share top tip of mine but if I put something my mind and I wake from the middle of the night I have I have a couple

29:27 where I'm literally, they talk me back to sleep. Talk me through a process which sends me back... Okay perfect! Give it give a good example because in the minute TJ I'm going to ask you to talk about the breathing stuff because you mentioned that's one of your areas yeah but so yes just obviously perfectly people are watching now Richard we're gonna give them like an example or something what they can do yeah? What would..I mean so for me what i would do is if there was a guided one then well I'll share with you this there's a there's an app free app called Insight Timer Oh yeah. Yeah, great app! Yeah, I've got that one as well. Love it! Literally thousands of meditations... Thousands upon thousands and many of those are guided And there's a free layer isn't there? There is a free layer to that. Tons of its free. Loads of its free. And there are sections on sleep for example. There are sections on confidence and motivation anxiety or whatever you can just play around with them. Go for any of them ever but I found a couple of my favorites which are sleep ones

30:27 which I think my mind now recognizes the person's voice because I think I rarely get through the first few minutes, nevermind 20 minutes. I never get to the end and i'm just not aware of it. You know, I've got headphones that are bought which are in-ear ones that don't keep me awake and literally...I'm gone! And then I wake up hours later and look at the headphones still on and I've missed meditation Because I've probably programmed myself, but it's just so clever how somehow they're kind of tapping into your subconscious and just taking you through this process which literally sends you back to sleep. It's incredible really! I also use breathing, but i'm going to hand over to CJ for that because one of my favorite uses is breathing exercises. On a basic level someone who's struggling to sleep... Just try a number of different

31:18 Jonnie Jensen You go, you've got your whole body and you think right yeah I've relaxed everything. And it says now unclench your buttocks. Oh my gosh! I'm totally squeezing my arse here like two rocks. Like I thought I was relaxed no-no now unclench your butt cheeks girl like but its true just find those knots you think oh my gosh man that tension I was actually holding that in my shoulder didn't realize it

32:10 So go on TJ, tell us... sorry I've side wiped us all there with talking about my butt cheeks. But the breathing and that body scan like for someone it's literally it goes from head to toe right? Yeah, so in terms of the breathing I when I work with clients because i've been doing obviously a lot of the work through zoom as Of this journey. So I do like a six week journey with people and I start with Breathing meditation to just simply learning to observe your breathing breathing into your nose and out through your mouth Breathing into the belly that sort of stuff And for quite a short period of time only sort of four minutes at the start

32:48 And then I sort of progress on a journey through then learning how to observe the body. So, learning to bring your awareness to different sensations in your body and using that to bring attention to your present experience And then I introduce things like you can do, like gentle mantras that generate compassion and feelings of love in the body. Sorry what's a mantra? A mantra is repeating a sentence or phrase in your head a number of times so a very popular compassion based meditation called The Loving Kindness One You start by breathing and sort of settling yourself into it, and then repeating the phrase may I be happy? May I be healthy? And may I be at peace. And you start to just let that reverberate in your mind for sort of five minutes or so, and you take breaks. Those can be powerful because they generate the same sort of chemicals that love does generate in the body, and obviously compassion is a fundamental part of human existence.

33:44 I then begin to introduce things like visualisation. So it can be on this journey of starting quite simple and quite short because obviously at first people's attention can be quite poor, because our attentions are pretty destroyed by this technological world but then you gradually can build it up with different practices. Yeah totally the... ah come on brain! The thing I really started on first of all was just Picking something like Insight Time has got this music, you can get it on YouTube as well. It's like they call it prime primeural beats or binaural beats? So you get the... I'll just say to your smart speaker play me beach sounds and there will be the crashing of the waves but for someone just put my timer on five minutes and I'm going to clear my brain with thoughts And every time a thought comes in I am going to think about white. I'm gonna go back to whites or pick a color that... White is good because

34:42 So blank, so soft and peaceful. But people should persevere really with...and have some compassion for themselves Pick something basic or go for a guided meditation as a start, or pick something simple. I'm just going to sit peacefully for five minutes and see where that takes me. And the breathing... Definitely! It's.. For people who don't really know this most of us don't breathe properly do we TJ? No there is a huge thing about everyone is a mouth breather now and no longer breathes through their nose but The Jonnie Jensen Show, Jonnie Jensen

35:36 Go on Richard. I've been a singer since i was seven and started singing in church choir when you get taught to sing, you get taught to belly breathe so I've always belly breathed but you're absolutely right with it generally now we breathe the wrong way and there's no space if you think about your lungs are pear-shaped so breathing just up here you getting no air whereas down here you got loads of space so it makes so much sense that We're just talking about a number of breathing technique which is called the 4-7-8 breath, TJ? Yes I know that one yeah. Which are used a lot. Go on explain it! So um four seven eight is as it sounds so you breathe in for four you hold your breath for a count to seven and I tend to tune in again the count is my heartbeat so I'm sensing my heart beat. Breathe in before hold for seven and then do a really slow release for account of eight

36:34 And what that's doing, especially by the holding and the slow release is you're just re-oxygenating your brain. And rather bizarrely that does two things if you do it during the day I'll do that when i'm driving just to sort of wake myself up and to re-energize myself also it works really well to send yourself sending to sleep that re-oxygenation... Yes! Possibly confusing someone who's driving But people just in case that didn't come across the first breath in you hold for like two and then you four, breathe in for a count of four and then let it out one two three. So you hold your breath using the same count for a count to seven so say it's seven seconds and then you release for eight so you've got 15 seconds actually between

37:24 The Jonnie Jensen Show, Jonnie Jensen Show, Yeah, and just to be clear for people who are wondering about this whole breathing thing and what the hell you talking about guys. When you take a breathe in right notice are your shoulders lifting up is your chest kind of exploding out because if that's what you're doing you're breathing into your chest

38:04 The Jonnie Jensen Show, Jonnie Jensen Show, There's a lot of tension builds up in your body when you're breathing purely through your shoulders. There is good test for that one as well, which I learnt singing wise is that we tend to think because our belly at the front, our lungs go to the back too and will stand out so actually when you breathe in if put your hands here then you are breathing correctly when your belly goes out also you can feel and see that movement there your lung come right down here So when you are breathing properly

39:02 You can feel it there as well so as far as your belly which way you have to go is getting really there. No, you're going back because yeah...you can feel it coming there so a real breath if you're coming all the way around your middle. Yeah! So for anyone on the podcast Richard's got his hands sort of on his back like where his kidneys are sort of just feeling almost like giving himself a reverse hug round that round the back basically trying to bring TJ back in here Apologies everyone sorry. No it's okay, pedal faster, pedal faster. Yeah so that whole diaphragmatic breathing I mean this is we go back to the beginning of the conversation there are so many layers to you know inverted commas meditation and actually this is just about

39:47 Are we peaceful? Are we giving our brain the time it needs to software update. Are we breathing in a way that gives our body the oxygen it needs to stay out of an adrenaline-fueled stress way of being, so this is health and fitness really of the mind and body I'm trying to get through some of these dads who've never done this before As if I'm going to do this and what we're here to say is there's so many benefits. And back to the title of this tonight was Meditation Made Easy, it really is pretty darn easy just take a few minutes out of your day and do this. It is for sure! I think focus is definitely one of the biggest things as well. So many of us struggle to focus these days with our work or even when we are in conversation with someone

40:40 And for me, going through university I did have times when my attention was pretty bad and then when i introduced this practice into my life. I saw this absolute transformation in my ability to just focus on a piece of work and actually get it done because whenever you're doing these meditations You're just simply trying to train your ability to focus on something and when you get distracted you notice it and you bring your attention back The Even just asking YouTube or Spotify for you know give me a guided meditation. Don't be stuck for these and how we came to meet Richard, we just alluded to it a minute ago there's some real... I hate the word guru because it doesn't really mean much but there is some really wonderful people who've written so much about this subject and there will be hundreds but I know of

41:47 Books have been part of my journey into meditation and Dr. Joe Dispenza as well, which is how we came to be connected on the WhatsApp group. So his book Breaking The Habit Of Being Yourself Jonnie Jensen was, I found wonderful. A real opener for me and that was like the art using meditation to create new habits like to create a new outlet to create a new way of being in life That's quite transformative isn't it? Is that advanced meditation or combined... I kind know the answer but i'm asking you guys is that advanced meditation do you think that's available to everybody

42:32 I think you have to go through a process. You probably have to learn how to meditate and understand what meditation is, to an extent before you go there because some of these guys, certainly Dr Joe makes the assumption that just the basic kind of breathing we're talking about now but it's fascinating world. I think it was probably through the WhatsApp group or somewhere, I got linked to this guy who was coming to the UK and he's doing a course in Edinburgh. And so I just said to my partner who is not particularly into any of this stuff, do you fancy doing this? She went yes! So I thought...I jumped on it but she wants to do it let's go, it's weekend away lets do something. Honestly turned out very much the cynic because I thought it was this American rah-rah guru get thousands people in charge loads of money and all that kind of almost culty kinda thing

43:28 I'm pausing because I could get emotional. I just had, Jon the third day of that was a three-day course but the third day of that going through his process and him taking you through explaining why it works and then taking me through meditations...I just have been the most incredible meditation experience of my life! I can't explain it. I was just kind of awestruck and actually came down from it, and now it's just kind of...it sounds a bit bizarre. I was in tears! I was just totally overcome by the experience that I've had, by this. And the term I've heard over this lockdown –I've been reading lots more stuff– is they call them manifesting meditation?

44:14 Some people may have heard of going back a few years, there was a phase around a film called The Secret where lots of people got the idea that they just had to visualise their future and it would become real. Which was never going to work but in a way this is similar thing The Actually, anything's possible. And that's the bit where it gets bizarre because it starts to link with quantum physics and anything is does become possible so people are visualizing and creating the person they want to be in I do walking meditations now quite regularly Yeah with dog and you know and I

45:14 Again, it might sound bizarre but I'll go for a walk and when I come back and I feel like I'm walking 10 years in the future because i've just created this person that feels like it. And its so motivational! Oh my god its so powerful Yeah if people aren't certain about that Just imagine eating lemon You're not eating lemon but your body produces Or you know what our favourite food something delicious right? Your body produces saliva In response to that thought The Jonnie Jensen Show, Jonnie Jensen

46:05 The Jonnie Jensen Show, Jonnie Jensen It actually makes so much sense. We just have to learn how to do it because it's kind of a new thing for us and a lot of that is about meditation, going back to where we started and it's about allowing ourselves to do that reset not allowing those stress levels to build up but allowing ourselves to be our natural selves and find our natural level if you like And its better for everybody around us as well Yeah

46:50 DJ, when you work with people do you do like... what are you doing? Are you in situations with a whole group of people or one-on-one and in that respect are you doing a guided meditation to those people or how does it work when you do that. Yeah, so it's a range of people. I sometimes work with one-to-ones or in group settings. I have done obviously group in person and then now there has been a lot of group online on Zoom. And I normally go through the process of starting with meditation sort of bringing people into the moment and settling down all kinds of different things that they've got going on in their mind. Then I really like to teach people why this is happening like the scientific reasons and

47:32 The Jonnie Jensen Show, Jonnie Jensen The Definitely, yeah so it's a range and I think group environments can be good because you can get the opportunity to share your experience which is powerful. Because when you open your eyes for meditation there are often new discoveries that you may have made in those moments but then doing it one-to-one and then chatting after or on your own where you just observe what happens and notice the different changes that you experience

48:35 Yeah, well I'm just off the back of talking to Debra about tonight's Expert Hangout which she couldn't actually join us for. We're going to do... because i'm journaling and meditating as a...I'm doing 90 day challenge on myself so Debra and I laughed at it we laughed and said okay perhaps we can't we don't know how we are gonna get people to come on the 90-day challenge with us but we're gonna do for 30 days starting at the end of this week just inviting people to participate in some way shape or form We'll do some group ones and we let people do one on one but again that sharing part of it is vital. I think even if people are doing meditation on their own, it's appropriate to buddy up with a mate or even their significant other, partner, husband or wife and say oh lets just do this see what happens

49:25 TJ, I don't know much about your family situation. Your mum and dad talk about all their smoothies and juicing and I know this has become more of the practice in the power family. Do you guys talk about it as much? Yeah definitely we're very into it now because I got so into it over the last few years My belief in its ability to support the mind and sort of transform your experiences so much that I love to share it with them. So, um...I actually do whenever I see them we do yoga practices and Wim Hof breathing and meditation We do like a big range of stuff And they have now managed quite well integrate into their routine and I know it's definitely supported them through some of this challenge Yeah? Yeah It has been good

50:13 Well, in the age that looking at us as a group right now I know my own age and I know my levels of tiredness at the end of day. And looking up the chain at my dad's in his 70s you know there is never time when this can't be adopted and reap benefits across our family I'm going to start with a question from a viewer.

50:59 The Jonnie Jensen Show, Jonnie Jensen Yeah, I just as you talk about like this in as we are it seems so obvious. And yet other people they're like oh how could I possibly do that? How can I possibly find five minutes to do this and then the risk of being a bit extreme they die have a heart attack but people won't link the two someone who suffers

51:39 Repetitive headaches or severe migraines, but they won't do something like that. They'll take a tablet with it and they won't do something like this. Yeah yeah definitely I think on the just mentioning the nature because i really believe in the restorative benefits of nature If you're not ready yet to sit down on a seat and do some meditation, I think going for a walk and really trying to set the intention to just immerse yourself in your present experience. So noting what you can see and smell and hear and all the different things and noticing the feelings of your feet walking along the floor and all those different things. Jonnie Jensen, the founder of the podcast.

52:44 The Jonnie Jensen Show, The Jonnie Jensen Show,

53:26 So you take long breaths, maybe five seconds breaths and you take a long breath in and a long breath out. And as your breathing just imagine that the breath is going to your heart and then when you breathe out imagine it's going back out into the world I'm going to give you five seconds and repeat that, and do it a few times. Especially if you're walking around in the countryside. And oh my God! You'll notice the difference. It's becoming such a powerful thing that there are lots of different organizations now. There is an organization called HeartMath Organization. They talk about... Oh what's the terminology they use? It's all completely gone. But global consciousness and global cohesion as well as people coming together.

54:09 I'm going off on one now. The And meditation can connect you to that. This heart-based thing is one of those things I've been doing, and it's really easy! That literally is five seconds in and you picture yourself breathing through your heart and then five seconds out again. So simple yet so effective

55:13 Yeah. I feel like we've gone off on a bit of tangent No, no it's that but you know what? That's the magic of this and it does the magic of calling it an expert hangout. On the 28 day habit challenge last night I was talking about sharpened sword you know Stephen Covey and taking to take in time to learn And I've totted up over 50 books just in my audible and I know for some people that won't be that many but other people even more books they read their whole life But when you start to talk about this, you meet other people. When you meet other people they share information and when they share information your knowledge expands and that's where you find breakthroughs in so many areas And that's why I encourage people to tune in and please share this if you've managed to get through to 55 minutes because there has been so much rich content shared here tonight! I think as we wrap up guys what would be... We talked about

56:09 In a space, the Insight Timer Headspace and some of the other sort of meditation apps and things. What would be a couple of whether it'd be a book or podcast you listen to? What would be some places to go that people could get more information on or things you recommend about diving deeper into meditation as subject God, that took me a long time to get out. Very simple thing wasn't it? What can you recommend about meditation chaps? Blimey! Richard do you want to go first? Insight Time will know I'm a big one for a book to read i'd recommend Jodie Spencer's latest book which is called Becoming Supernatural um which the title itself might be a little bit off-putting because

56:58 The The Jonnie Jensen Show, Jonnie Jensen When you breathe out again, just stop for a second. Maybe close your eyes and just feel the difference because you will feel the difference and it's only by feeling it that that's what will motivate you to do more and carry on It's not one of those instant things like we are in this tech world aren't we? Everything is quick...it's not quick! It's the opposite. It's stopping surrendering Just letting it happen

58:05 Noticing, just noticing the feeling you feel when you've been for a walk and done the breath. Yeah I think that's where...I think i'm a bit guilty of that in my meditation routine or embedding it as a habit. I get a little impatient about so what is this doing? What's this thing? John Asaraf talks about say he's in the movie The Secret and I read whole bunch his books He shares story about one of his vision boards another whole subject but he had house The Jonnie Jensen Show, How much he hammed this story up, I don't know. But basically he's saying him and his wife found one of these old vision boards and it had a picture on there of a house which was basically identical to this flipping mansion thing that they were about to move into. And he said oh my gosh! I'd completely forgotten that actually...I created this vision of where we're moving into this week 25 years ago So yeah i've gone off on one now but here's a good guy as well John Asaraf what the hell is that about?

59:08 But TJ, a couple of things that you would recommend. We're going to have to go and meditate after this! There's a fantastic video on YouTube that is like 15 minutes long called Why Meditate. If you put that into YouTube, it'll be the first one there. That really well contextualizes what this stuff is about so I'd say watch that and on what you said about sometimes striving... What Is This Doing For Me? I think that's a really easy state of mind to get into and I spent a lot of time thinking What Is This Doing for me trying to find tangible things. What gain am I getting from here I think when we're doing that, and often we do that in the meditations. We're thinking oh is this helping it? Is this helping us? It means were actually really struggling to actually do the meditation themselves because we completely take ourselves into a future thought of what we want to achieve from the meditation So i think the best thing you can do if You want to adopt a meditation practice is have a look around at how much value it can be put into Google Scholar Does meditation do anything? It will say yes, it does! A lot of stuff

1:00:09 Once you've created a belief in yourself, because I think these things are so hard if you don't believe them. So we can in these sort of experiences open people's eyes to these ideas but I think you gotta go out have a look see if you do believe in it and then just believe and trust in the process that probably will provide all the gain that you can find online Yeah, there has been people doing this for thousands years Sometimes you just if you're gonna trust a flipping iburofen tablet it's worth trusting in this as well yeah absolutely awesome. It is growing across the world so fast and its growing for a reason people aren't just doing it for the sake of it! Yeah that's again powerful very powerful, So guys thanks so much for coming on tonight

1:00:55 Great chat, just a real relaxed informative but absolutely educational dance through the subject of meditation. I hope it's been of value to everyone else listening. TJ what if people are interested in how they can work with you where would they come and hunt you down find you out? TJ Power on all my social media platforms, LinkedIn is a great way to get in touch. And also I run a community called Mindful Living on Facebook that's free to join and it has all of my guided meditations in different processes I'm working on and new things I discovered so I just share it all in there. So mindful living on Facebook if you're at mindful living with Tj power it's on there

1:01:36 Awesome. And just to prove people are watching, we've had a thank you from someone there. All these live streams if you go to StreamYard.com forward slash Facebook, you can give permission for your name and face to appear there I know not everyone wants that but thanks to all the comments we've had into that one as we wrap up That's brilliant Thank You! And Richard obviously we've heard of a variety The The

1:02:34 Have a look at that. And yeah, that's where I help individuals and groups companies or whatever do workshops on just helping people just get back to their who they really are and what they stand for what the character is what their purpose maybe is to move forward. Yeah amazing And for Dads, you know just as we wrap up on this meditation is it's not I hope you got out of this that it's not some weird thing that only people do in yoga or only people do on retreats in India. You know its... This is a practical day-to-day Jonnie Jensen But our barriers are up and meditation is a wonderful way to bring some of our barriers down and to feel connected to ourselves, and the people around us. So that was my intention out tonight I hope everyone's got a lot out of it The replays is up online already as soon as we finish stop Please share it Feel free to leave a comment which we can pick up on there on the other side And apart from that if you want

1:03:57 First dibs or find out first about future expert hangouts just go to teamsuperdad.com forward slash expert and you will get the email notifications of all the upcoming expert hangout guys once again thank you so much it's been absolutely awesome I appreciate your time and energy this evening thank you thanks for having me no problem thank you for having us yeah you're welcome This has been Team SuperDad! Find us at teamsuperdad.com