How I cracked meditation code (2 hours)

Summary

The presenter shares her personal meditation journey and argues that meditation can help people reconnect with their inner selves and become more aware of their thoughts. She emphasizes that experiences vary, consistency matters, and meditation may not suit everyone at every point in life.

Suggested Preparation and Routine

• Start with 10–15 minutes. Sessions can grow longer over time, but beginners need not aim for hours.
• Journal beforehand or afterward (optional). Write down worries, fears, insecurities, goals, or how you want your life to feel. Putting thoughts on paper may make them easier to examine rather than letting them loop mentally.
• Move or stretch for 5–10 minutes. Gentle stretches for the back, neck, hips, and legs—or exercise such as walking, cardio, strength training, or swimming—may make sitting more comfortable.
• Try a few minutes of breathwork. The presenter mentions breathing in, holding, and releasing; box breathing; and pranayama.
• Consider Bhramari (“humming bee”) breathing. The presenter says she does around 10 rounds before meditation and practices it regularly. She describes gently closing the ears, breathing in, then humming on the exhale. She recommends learning the technique and practicing it carefully.

Meditation Options

Choose a style that feels suitable:

• Guided meditation: A narrator leads attention through imagery or reflection, which may help if sitting quietly feels difficult.
• Music or nature sounds: Use an instrument, music, or natural sounds as a focus.
• Silent meditation: Sit without audio and observe what arises. The presenter describes this as powerful but potentially challenging at first.
• Walking meditation: Move slowly and notice the sensations of walking and details in the surroundings.
• Chanting or prayer: Repeat a word or name, or focus on God or the universe. The presenter suggests directing attention inward as well as outward.

While Meditating

• Expect distractions. Thoughts wandering is normal, even for experienced meditators.
• Avoid scolding yourself. Notice when attention drifts and return to the practice without adding anger, guilt, or blame.
• Use a “homecoming” or observer perspective. The presenter frames meditation as stepping back from everyday roles and identifying with a deeper self or soul. This is her spiritual interpretation, not a clinical explanation.
• Try visualization or mental rehearsal. Imagine a future you hope to create and rehearse it mentally. The presenter connects this with feeling more prepared for future opportunities.
• Explore awareness of space. In discussing Joe Dispenza-style meditation, she interprets focusing on “space” as attending to the space around and within the body, rather than only to physical sensations.

Coming Out of Meditation

• Return gradually. Before opening your eyes, prepare to re-enter everyday responsibilities.
• Rub your hands and place them over your eyes. Notice sensations in your hands and arms, then open your eyes slowly.
• Use the transition as a cue. The presenter suggests mentally recognizing the shift back into daily life and appreciating the meditation before moving on.

Cautions

The presenter notes that meditation can feel unsuitable or intensify distress for some people, particularly those experiencing severe mental health difficulties or thoughts that feel uncontrollable. In those circumstances, she recommends practicing with knowledgeable support rather than forcing it.

Presenter and Sources Mentioned

The presenter is from the Jasthinks channel; her name is not stated in the subtitles. Other sources and practices mentioned include Joe Dispenza and his guided meditations, pranayama, and Bhramari breathing.