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to Mindful Meditations with

0:43

Calm the Bleep Down. I'm

0:46

your guide, Michael Bechamire.

0:48

And today, we are going to

0:51

reprogram our unconscious

0:53

mind. Let's get started.

0:55

Once again, as always,

0:57

we have a mindfulness

1:00

quote to help us

1:02

head into our meditation

1:04

with some intent and

1:06

purpose. And today, our

1:08

quote comes from... Dr.

1:10

Joe Despenza. And it reads,

1:13

conscious thoughts, repeated

1:15

often enough, become

1:17

unconscious thinking.

1:19

This quote jumped out at

1:22

me because while what he's

1:24

saying is conscious thoughts

1:27

repeated often become

1:29

unconscious thinking, one

1:31

of the hardest

1:33

parts of that is

1:36

to not create new. unconscious

1:38

thinking, but to reprogram our

1:40

old unconscious thinking that has

1:43

taken place because of years

1:45

and years and years and

1:48

years of conscious thoughts that

1:50

were repeated often that then

1:52

became unconscious thoughts. Like

1:55

negative thought patterns, I can't

1:57

do this. This isn't going to

1:59

work. ugly. Nobody likes

2:01

me. Nobody loves me. I'm too

2:04

fat for this. I'm too skinny

2:06

for that. I just, nobody is

2:08

interested in me. I can't

2:10

talk to this person or

2:13

that person because I'm too

2:15

nervous. And then nobody, nobody

2:17

thinks I'm interesting anyway. And

2:20

it just over and over and

2:22

over again. I, I'm sure, like many

2:24

of us, if not all of us,

2:26

I'm just gonna say all of us,

2:28

have these things. that for some

2:30

reason, over years and years

2:33

and years of not even thinking

2:35

about it, just convincing myself, this

2:37

is how I am. Why are

2:39

things this way? I don't like

2:42

how things are, but it seems

2:44

to work out that way every

2:46

time, over and over and over

2:48

again. Just become our cynicism,

2:51

or our just the way

2:53

we are. It's just, they

2:56

become our memorized self. our

2:58

personality. It's just how we

3:00

are. So the hardest

3:02

part, I think, of

3:04

thinking new thoughts, number

3:07

one, and we've talked

3:09

about this before, is

3:11

really pushing past

3:13

how uncomfortable positive

3:16

thoughts make us. And the

3:19

reason I think positive

3:21

thoughts make

3:24

us uncomfortable sometimes is

3:26

because we don't really

3:28

believe them yet. So

3:31

we think they sound

3:33

cheesy or we feel

3:36

silly saying things or

3:38

thinking things. But the

3:40

only way to reprogram

3:42

our negative thought

3:44

patterns is to

3:46

reprogram our negative

3:48

thought patterns with

3:51

positive thoughts. thinking

3:54

about it or being aware of it, you

3:57

know, the first step is recognizing

3:59

that you have a problem.

4:01

And that's been my own thing

4:03

for a while now, where I

4:06

start to finally notice when I

4:08

am talking down to myself or

4:10

talking down about something or just

4:13

heading into something with, this isn't

4:15

gonna work, I'm gonna do it

4:17

anyway, but it's not gonna work.

4:19

See, watch this. See, it didn't

4:22

work. Just catching myself from

4:24

doing that or thinking that

4:26

before I even Do the

4:28

thing I've put negative energy

4:30

into it and of course

4:32

it didn't work out. I

4:34

made it so I Was

4:36

convinced it wasn't gonna work and

4:38

I went off with confirmation bias

4:40

and proved it didn't work. See

4:43

look at that. I was right.

4:45

So we have to Take the

4:47

time to reprogram our minds

4:50

with different thoughts And

4:52

the first step I

4:54

think to that is

4:56

recognizing the negative and

4:58

unproductive thoughts so we

5:00

can isolate them and kill

5:03

them. So that is what we're

5:05

going to meditate on

5:07

today. To get situated, go

5:09

ahead and sit down or

5:11

lie down. Make yourself comfortable

5:13

if you've never meditated

5:16

before. It is not

5:18

about how you sit.

5:20

And it is not

5:22

about following a bunch

5:24

of rules. It is all

5:27

about finding a way

5:29

to be comfortable so you

5:31

can just spend some

5:33

time watching your breath. So

5:36

do that. And while you're

5:38

doing that, start slowing

5:41

your breath down, being

5:43

more mindful as you

5:45

breathe in. And out. Really

5:49

feeling the breath come into

5:51

your body observing it. How

5:53

does it make you feel?

5:56

And as you exhale observing

5:58

it watching it feeling it How

6:00

does it make you feel?

6:02

Paying attention to the sensations

6:05

in your body, maybe start

6:07

to notice where you're holding

6:10

some tension in your neck

6:12

or shoulders or face, jaw,

6:15

shoulders, arms, torso, all the

6:17

way down through your hips

6:19

and legs, ankles, feet, wrists.

6:22

As you start to inhale,

6:24

imagine each inhale coming up

6:27

your body from the bottom

6:29

of your feet all the

6:32

way to the top of

6:34

your head. And as you

6:37

exhale, imagine that breath relaxing

6:39

you even deeper and deeper

6:41

each time. Something that helps

6:44

me is to imagine myself

6:46

getting heavier as I exhale

6:49

and literally feel myself sinking

6:51

deeper into the cushion or

6:54

seat. And

6:57

you can lengthen your exhale

6:59

each time and that exhale

7:02

is where the relaxation in

7:04

your body takes place. It

7:07

triggers the relaxation point in

7:09

your Vegas nerve and your

7:12

diaphragm. So the more and

7:14

deeper your exhale, the more

7:16

you can begin to relax.

7:19

And that's what we want.

7:21

We want to relax ourselves

7:24

so we can lose track

7:26

of time. We can lose

7:28

track of who we are,

7:31

where we are, when we

7:33

are, and we can just

7:36

spend some time recalibrating our

7:38

minds and our bodies to

7:40

be right here and right

7:43

now. Isolating your negative thought

7:45

patterns and isolating where we

7:48

are talking down and where

7:50

we could maybe make improvements.

7:53

can only be done by

7:55

being present. It is in

7:57

our absent mind. When we're

8:00

being absent-minded, that's where and

8:02

when our negative thought patterns

8:05

take over because we're not

8:07

noticing them. We're being absent-minded,

8:09

so absent-mindedly, we lose track

8:12

of what we're thinking and

8:14

then we can start to

8:17

think all sorts of unhelpful

8:19

things. It is in our

8:21

present mind that we recognize

8:24

that and stop it and

8:26

say that's not true. This

8:29

is true. And

8:33

the last thing I'll say about

8:35

it is that first you say

8:37

it, then you do it. Learning

8:39

something and memorizing something, first thing

8:42

you have to do is become

8:44

familiar with it. Next thing you

8:46

have to do is memorize it.

8:49

And memorizing it doesn't necessarily mean

8:51

you believe it or fully understand

8:53

it yet. It just means that

8:55

you've now done the work and

8:58

put that in your brain in

9:00

order the way it's supposed to

9:02

be. And then over time, the

9:05

way you burn it further into

9:07

your brain is just to repeat

9:09

it. Repeated, repeated, repeated. And over

9:11

time, it just becomes words, and

9:14

it just becomes a thing. And

9:16

it doesn't feel silly anymore because

9:18

it's just what you're thinking. It's

9:20

just how you think. It's just

9:23

something that's been in your head

9:25

for years. Just like those negative

9:27

thoughts that have been controlling us

9:30

unconsciously for previous years. So

9:34

as we are meditating,

9:37

we're breathing in, we're

9:39

feeling the breath, fill

9:41

our lungs, and we

9:43

are exhaling, and we're

9:45

feeling our breath, leave

9:47

the lungs. The breath

9:49

is only ever right

9:51

here and right now.

9:54

Our body is right

9:56

here and right now.

9:58

Our body is right

10:00

here and right now.

10:02

mind is what wonders.

10:04

So as you're meditating,

10:06

you're breathing in, you're

10:08

breathing out, you're consciously

10:11

recognizing your breath as

10:13

it exhales. And if

10:15

you are with your

10:17

breath, you are noticing

10:19

it, you're recognizing the

10:21

feelings, you're observing how

10:23

it feels inside your

10:25

body, and you're present.

10:29

But your mind will often,

10:31

if not always, begin to

10:33

wonder at some point, and

10:35

your body takes over the

10:38

breath, because your body knows

10:40

you still need to breathe.

10:42

And your body breathes in,

10:44

and your body breathes out,

10:46

and your absent-mindedly breathing, and

10:48

your mind wanders. The mindfulness

10:50

comes when you recognize that

10:52

your mind has wondered, and

10:55

then you take over again.

10:57

And you become present with

10:59

your breath and you now

11:01

begin to consciously breathe in

11:03

and out again. You're following

11:05

your breath. It can get

11:07

frustrating. It can be annoying.

11:09

It can make you think

11:12

I can't meditate because my

11:14

mind is always wondering. Just

11:16

know that our mind always

11:18

wonders. It happens to everybody.

11:20

The trick is that you

11:22

recognize that your mind has

11:24

wondered. And that is

11:26

the mindfulness. That's the meditation. So

11:28

your mind has to wonder for

11:31

you to recognize it, as wondered.

11:33

So you can develop mindfulness and

11:35

presence of mind. So it's not

11:37

a bad thing. It's actually helpful.

11:39

It's the thing. It's the point.

11:41

So as you're breathing in and

11:44

breathing out, once you recognize that

11:46

your mind is wonder, just bring

11:48

it back to the breath. Observe

11:50

that final thought. recognize it for

11:52

what it was. Hello, thought. Goodbye,

11:54

thought. and stick

11:56

with your breath your

11:59

and over and

12:01

over again over and

12:03

over to repeat

12:05

that cycle over

12:07

and over and

12:09

over again and

12:12

over time you'll

12:14

start to realize and

12:16

over again and the

12:18

point. you'll start to realize

12:20

breathe in is the point.

12:22

Let's out and out. and

12:34

out. Just continue this practice

12:36

continue this a

12:38

your own

12:41

for a few

12:43

moments. I'll

12:45

be back at the end. at the

12:47

end. out.

12:56

In

12:59

and

13:01

out. You

15:25

You You

18:57

You Okay,

19:05

Okay, it's time to

19:07

come back into your body

19:09

now wherever you are

19:11

in space and time and

19:13

you are, in space and time. one

19:15

last long one breath in slow,

19:17

deep breath in and out, and just sit with

19:19

that for a few just sit

19:21

with that for a few

19:23

moments silence let that silence

19:25

and stillness of

19:27

presence of mind in for in for

19:30

just a little bit longer Just

19:36

remind yourself for

19:39

taking a few moments

19:41

today to requires

19:43

presence of

19:46

mind mind and congratulate

19:48

your unconscious mind

19:51

a few congratulate yourself

19:53

for taking a

19:55

few moments today

19:57

to practice being

19:59

here now. And with that

20:01

when with that You

20:03

are ready. You can open your

20:05

eyes and go about your day.

20:07

Be well. And have fun. That's

20:30

it for this time on Calm

20:32

the Bleep Down. If you like

20:34

this meditation, please feel free to

20:36

send us an email, post a

20:38

comment, hit us up on Instagram

20:40

or TikTok where we're posting a

20:42

lot these days. We'd love to

20:44

hear from you. Once again, I'm

20:46

Michael Bekamaya reminding you to please

20:48

calm the bleep down. We'll see

20:50

you again soon. Thank you for

20:53

meditating with us. Be well. Have

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