hey, this is leo for Actualized.org.
And in this video, we’re gonna talk about mindfulness.
Master your psychology.
Create an extraordinary life.
Alright, 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 mindfulness is.
And I’m gonna give you some practical ways to start developing mindfulness.
Without just theorizing about
I’m gonna tell you actually how you can start developing it.
So this is gonna be really cool, really fast, really practical.
这将会非常酷 非常高效 也非常实用
Before we get into that though,
let’s talk about why mindfulness is important.
Why you wanna care about mindfulness is basically
because it’s gonna make you happy.
It’s gonna make you calm and peaceful.
And it’s gonna 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 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.
Your suffering in some way is different part of your life.
You’re always looking forward 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.
It’s about your body. It’s about your mind.
You’re just observing yourself without any sort of judgement,
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 looking at yourself
as though you were observing a chimp in the zoo.
So you know how, like a social scientist from anthropologist,
or whoever studies chimps,
will go into a zoo and sit there and just sit near the chimp cage
and just kinda watch the chimps do their thing.
And that scientist is trying to be objective.
The 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 are chimps are doing.
Oh okay, that chimp just run across,
run across from one side of the cage to the next.
Okay, he 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.
对此 他没做任何评价 只是记录下来
And he is 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’re 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 what I did yesterday.
I know what I’m doing today.
I know what I just did before I sat down.
To do this video, to watch 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 start to realize how much you’re missing out on.
One thing that… it’s 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 gonna be shocked
by how little consciousness you exhibit throughout your day.
You’re gonna 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 it, right?
You’re just doing stuff.
You are not aware of what you’re doing.
You’re not really really conscious.
This is such a deep point.
Probably I have to shoot a whole new video just on that one point.
Because Peter Ouspensky in his book towards a psychology of …
Oh no, what is his book? The…
Oh, The Psychology of Man’s Possible Evolution.
That’s right. So there he really talks about the fact that
we’re not conscious of what we do in our day.
Most of us are not.
And the way that you start to develop consciousness is by starting to be more mindful,
starting to just notice what you’re doing.
Okay, what does this mean?
Cause it’s kind of big and tall suff.
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
you’re doing throughout your day.
The next time you sit down to have some lunch or some dinner,
下次 当你坐下来 吃午餐或晚餐时
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 gonna be able to do it?
It’s gonna be harder than you think it is.
Just sit down and remember,
and try to be conscious of the fact that
“okay, I’m sitting down to eat some food”.
“嗯 我正坐着吃东西呢 ”
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, or you walk back in,
I want you to be aware of the fact that you’re doing that.
Just be aware. That’s it.
This is what it takes to start building mindfulness.
What you’re gonna 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.
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 get 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.
Thinking of myself, Leo.
I’m thinking of Leo. Leo, Leo, I’m Leo.
想着里奥 里奥 里奥 我是里奥
Try to just think about that. Don’t say anything.
Try to just think about that for 60 seconds.
Just 60 seconds. And notice what happens.
What you’re gonna notice is that you can’t even do it for 60 seconds.
Some thought’s gonna come up, and it’s gonna distract you.
And your conscience is gonna wonder.
You’re also gonna notice that at that point when you’re actually thinking about yourself,
you’re observing yourself, and you’re 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 would start to get you to realize
that you are not as conscious as you think.
And 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 wanna yell at them, you get sad, you get depressed,
想对别人大吼 感到悲伤 沮丧
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.
What you gotta do as an exercise is next time
that that’s happening to you, notice it!
Remember to notice it, and notice that and be aware.
And here’s how it’s gonna look. Let’s say some guy just cut me off.
这样会变成以下情况 例如 我正在去工作的路上
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 irritated.
I’m not yelling at him, but I’m just kind of like,
umm… Like it ruins my mood.
And I’m thinking like,”God damn it! That fucking guy.”
我想着：“该死的 那个人真可恶 ”
Right? You’re just like, you’re thinking of that.
Normally, you would think all that
and then you would go into a tailspin of just thought,
like a cyclone of thought, this and that and…
It just goes all over the place.
Instead, what you do if you try to be mindful
is you say, okay…
You ran that additional layer of like mental processing.
And you say, okay, 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 are that scientist, watching that chimp.
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, “God dame it! How could that guy do that?
你可能会有以下想法 “该死的 那个人怎么能那样做
I’m always so polite on the road.
I observe proper etiquette. I always turn my signals on.
This guy 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 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 is the key to developing real self-consciousness, self-awareness.
And control over your life.
The more you start to do this,
the more control you gonna develop,
the more self-aware you’re gonna become.
And the less things will start to bother you.
Your suffering will diminish.
What’s gonna happen is that when you take that third person perspective,
and you’re mindful of everything that’s going on your life.
Then you no longer identify 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’s “painfully bad”.
But because you can detach yourself from it,
所以 在生活中 你能真正接纳那些“负面情绪”
it’s not really gonna affect you.
And then, just… I Hope… hope 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?
And can you imagine if you’re running your business
and you lose your biggest clients,
but instead of getting butt hurt 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 calm,
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 of what 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,
you got a problem there.
And on the weekend, you got some other problem.
And so the stuff, it like stacks up.
You life is full of problems.
Think about what you could do if those problems were dissolved.
想象一下 如果那些问题都没有解决 你会做什么
And you can dissolve them with enough mindfulness.
I want you to start to plan this stuff.
Start really applying yourself.
This is so powerful.
And it’s gonna be tricky at first,
because you’re gonna forget.
You’re gonna forget to be mindful
of the fact that you’re eating a meal.
You’re gonna forget to be mindful of the fact that you’re walking out the door.
And you’re certainly gonna 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 afraid.
You’re gonna just forget these things.
And so you’re gonna 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 gonna make is if you really
want to develop more and more mindfulness,
the most practical thing you can do,
besides the little exercise that I give you here, is to start meditation.
Meditate 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.
挤出时间 调整日程 这样你一定能做到
I’ve got other videos that talk about meditation,
give you specific techniques and tips,
for how to get a meditation practice in place.
Alright, so this is Leo, signing off on mindfulness.
好的 我是里奥 关于正念的话题就到这里
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 you’re not understanding around mindfulness,
then go ahead and leave your comments.
And maybe I’ll shoot a new video about it next week.
Alright, I’m gonna be signing off.
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hey, this is leo for Actualized.org.