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hey this is Leo for actualised org and in this video we're going to talk about mindfulness all right welcome back let us crack into the topic of mindfulness this is a really important topic and I think that you should start to really think about this and develop mindfulness because it can have some powerful effects on your life so let's crack into what happ - is and I'm going to give you some practical ways to start developing mindfulness without just theorizing about I'm going to tell you actually how you can start developing it so this is going to be really cool really fast really practical before we get into that though let's talk about why mindfulness is important why you want to care about mindfulness is basically because it's going to make you happy it's going to make you calm and peaceful and it's going to get you high performance in your career or whatever else that you're out there doing in your life that is why I love mindfulness and it can lead to some really profound realizations down the road if you keep really practicing it and doing it but really it's about start stopping suffering it's about how do you stop suffering I think all of us have this question all of us are looking for something more in our lives where we're you know we're doing we're doing this we're doing that we're doing relationships we're doing our work and then we're wondering well there's like what how can i how can I get rid of some of this pain that I'm having and really what you're having there is you're having suffering you're suffering in some way in different parts of your life and you're always looking for ways to eliminate that suffering and so mindfulness is very powerful for that let's talk about what mindfulness is now mindfulness quite simply is being in the moment and having an observation of yourself so in your mind it's as though you step out of yourself step out of your body step out of your mind and you're just observing yourself without any sort of judgment without any sort of criticism without any sort of additional thought all you're doing is observing yourself so it's like an extra layer that you're adding like an extra cognitive layer that you're adding into your everyday activities where you're just observing yourself and you're look at yourself as though you were observing a chimp in a zoo so you know how like a social scientist or an anthropologist or whoever studies chimps will go into a zoo and sit there and just sit near the chimp cage and just kind of watch the chimps do their thing and if that scientist is trying to be objective that scientist is trying to just sit there and not add any of his own ideas to what the chimps are doing he's just sitting there just like recording notes just on what the chimps are doing okay that chimp just ran across ran across from one side of the cage to the next okay you just like writes that down then he sees another chimp go and hit this chimp in the head with his fist okay so he just like writes that down he doesn't judge it he just writes it down and he's just observing it so it's basically like he's sitting there with a camera just like recording what the chimps are doing that's what mindfulness is and because we are self conscious human beings we have the ability to look at ourselves and to introspect that is how you can be more mindful is that you can start to observe yourself notice what is happening throughout your day and you might say well I already know what's what's going on I mean I'm conscious like I know I know what I did yesterday I know what I'm doing today I know what I just did before I sat down to to do this video so you might be saying aren't I doing that already and the answer is no you're not doing it already this is something when you actually start doing it you'll start to realize how much you were missing out on one thing that is kind of a shocking revelation if you haven't really studied this stuff you haven't really done any consciousness work through meditation or contemplation then you're actually going to be shocked by how little consciousness you exhibit throughout your day you're going to be shocked at how how much of a stimulus response animal you are and all you're doing is you're behaving like a chimp you're walking through life and you're doing your chimp things and you're behaving like a chimp not even knowing that somebody is watching you you're just doing right you're just doing stuff you're not aware of what you're doing you're not really really conscious this is such a deep point I probably have to shoot a whole new video just on that one point because uh Peter who's been ski in his book towards a psychology of don't know what is the book the oh the psychology of man's possible evolution that's right so there he really talks about the fact that we are not conscious of what we do in our day most of us are not and the way that you start to develop consciousness by starting to be more mindful starting to just notice what you're doing okay what does this mean because I kind of beat this horse to death what does it mean to be noticing what you're doing first of all let's start off by having you be aware of the mundane little tasks that you're doing throughout your day the next time you sit down to have some lunch or some dinner basically any kind of food I just want you to be aware that you're sitting down to have some food do it try it try that as a little test are you going to be able to do it it's going to be harder than you think it is just sit down and remember and try to be conscious of the fact that your own okay I'm I'm sitting down to eat some food don't think about it too much it's just kind of like an observation also the next time that you walk out of your front door of your house or your apartment where you walk back in I want you to be aware of the fact that you are doing that just be aware that's it this is what it takes to start building a mindfulness we're going to notice if you start doing this is that it's actually really difficult and that you're forgetting all the time and that you're actually not aware of what it is the hell that you're doing a little exercise for you right now you can pause the video and do this what I want you to do is to actually stop pause the video and then think of yourself think of your name say your name so I'll pretend like I'm doing it right now I would turn it off and I would I would get my my stopwatch or some sort of clock and I would try to look at that clock and while I'm doing that I'm thinking of myself they give myself Leo I'm thinking of Leo Leo leo I am leo try to just think about that don't say anything try to just think about that or 60 seconds just 60 seconds and notice what happens we're you going to notice is that you can't even do it for 60 seconds some thought is going to come up and it's going to distract you and your conscience is going to wander you're also going to notice that at that point when you're actually thinking about yourself you're observing yourself and your conscious you're really self-conscious and notice how different that is from the moment that you were before you did the exercise and the whole day that went on today or the whole day that went on yesterday notice how you just kind of ran through your whole day until up to this point where I actually forced you to focus your consciousness by doing this exercise so that will start to get you to realize that you are not as conscious as you think that really you are asleep you are not conscious at all so what you got to start to do is then start to bring awareness to things throughout your day the other thing that I want you to really start to bring awareness to is I want to start to bring awareness to the most difficult thing to bring awareness to and you know what that is negative emotions the next time this is the best way to build mindfulness the next time that you have an emotional episode where you get angry at someone you get frustrated you want to yell at them you get sad you get depressed you start to worry you get anxious you start to get pessimistic or down on yourself you start to feel very lonely and sad you start to feel overwhelmed very stressed anything negative anything emotional especially where you tend to then do stupid things as a result that is where you're the least conscious which you've got to do as an exercise is next time that that's happening to you notice it remember to notice it and notice that it be aware and here's how it's going to look let's say some guy just cut me off I'm on my way to work I've got an important project and this guy just cut me off and almost bumped into me on the road and now I'm furious I'm like irritated I'm not yelling at him but I'm just kind of like on it like it ruins my mood and I'm thinking like goddammit that [ __ ] guy right you're just like you're thinking that normally you would think all that and then you would go into a tailspin and just thought like a cyclone of thought this and that and it just goes all over the place instead what you do if you're trying to be mindful is you say okay you run that additional layer of like mental processing and you say okay let let this thought process run itself out this anger let it run itself out but you're watching it you're an observer you're like a third party observer you're that scientist watching the chip so pretend that you're the chimp and you're just watching yourself and just watch yourself be angry about that guy watch your thoughts so I might have thoughts like goddammit how could that guy do that I'm always so I'm always so polite on the road I observe proper etiquette I always turn my signals on this kind just cut me off like that that was so dangerous of them you know what if I had my kids in the car and we actually had a crash and the car flipped over like it's raining now so it's even double dangerous and then I wouldn't have been able to make this meeting so this whole thought process is going through watch it don't stop it let it run through don't judge it don't tell yourself this is bad don't tell yourself that it's bad to be angry just let it run through but watch it wow that is so powerful if you can do that and you can start doing this consistently this is the key to developing emotional mastery it's the key to developing real real self consciousness self-awareness and control over your life the more you start to do this the more control you're going to develop the more self-aware you're going to become and the less things will start to bother you your suffering will diminish what's going to happen is that when you take that third-person perspective and you're mindful of everything that's going on your life then you're no longer identifying with the pain and suffering of everything you're no longer reacting you're not a stimulus response animal you can actually have something come into your life that is quote-unquote painful or bad but because you can detach yourself from it it's not really going to affect you and then just I hopefully hopefully you can imagine the level of performance that can get you in life it takes a little bit of vision to see this but imagine the performance you could have in your life if something bad happened to you and you did not have to react to it or suffer from it can you imagine what that can do for you I mean can you imagine if you're running your business and you lose your biggest clients but instead of getting butthurt about it and yelling at your employees and causing this big ruckus and maybe getting depressed about the whole outlook of your business instead of that you were completely column and you were just able to take the proper action to go on with your business can you imagine the level of difference that could have and then those things stack up that's one event because after that crazy business problem what do you do you go home and then you've got a problem at home with your relationship and then what do you do after that you might go and you might go drinking to the bar and you've got a problem there and then on the weekend you've got some other problem and so the stuff it like stacks up your life is full of problems think about what you could do if those problems were dissolved and you can dissolve them with enough mindfulness I want you to start applying the stuff start really applying yourself this is so powerful and it's going to be tricky at first because you're going to be going to forget you're going to forget to be mindful of the fact they're eating a meal you're going to forget to be mindful the fact that you're walking out the door and you're certainly going to forget to be mindful of the fact that you're pissed off at somebody or that you're sad or that you're depressed or that you're you're afraid you're gonna just forget these things and so you're going to identify with it and that's when your life goes downhill because you suffer and your actions then reflect your suffering and actions reflecting suffering lead to very very very poor results not to mention that you're just not you're not calm you're not happy because you're suffering all the time why do you want that okay so that is it the last point I'm going to make is if you really want to develop more and more mindfulness the most practical thing you can do besides the little exercises that I gave you here is to start meditation I ate for 20 minutes every day I recommend you commit for the rest of your life to doing that find the time fix your schedule so you can do that I've got other videos that talk about meditation give you specific techniques and tips for how to get an a meditation practice in place all right so this is Leo signing off on mindfulness go ahead and apply this stuff leave your comments please also like this and share this so that other people can notice it and really I want your comments because I do use them as feedback to polish up my videos polish up my delivery I also just love to hear some intelligent discussion so that always excites me and it gives me ideas for new content to shoot so if you've got some idea if there's some concept that you're not understanding around mindfulness then go ahead and leave me your comment and maybe I'll shoot a new video about it next week all right I'm going to be signing off go ahead and subscribe to the newsletter at actualized org we have exclusive videos you can sign up right now and get an exclusive bonus with a 19 part video series for busting your limiting beliefs and you can also win two hours of free coaching that I give away every month to all my to one of my subscribers so check that out and sign up you