– Have you ever felt over committed, overwhelmed by deadline
or just simply burned out? Or maybe you in flow and you just want to sustain that flow of productivity. In this video you will have
a solution just for that, and guess what? This solution comes from within. (birds chirping) Hey guys, I just wanted to grab your
attention just for a quick sec. I want to share something
that I’m so excited about. In January 2020 I’m starting
my new online training program, the TimeFlies Academy. If you are a busy corporate professional or corporate manager, and you’re working 50 to 60 hours a week, and you are almost burning out, and you never have time for the things that are truly important for you, like spending time with your family, working on a passion
project or a site business, or just simply taking care of your health, and you wish you had a system to bring you back to 40 hours a week, then this training is for you. With the framework inside this program, you will be able to save
10 to 20 hours a week, which is almost 1000 hours in a year, which is more than a whole
month back of your time. And this is where it gets
really really exciting. The first launch in January 2020 is going to be at a
highly discounted price, because that’s gonna be the first launch and that’s a special price
for the founding members. You definitely want to
be a founding member. If this sounds interesting to you, just sign up for the wait list, you have the link in
the notes of this video, or maybe in the link right here, and see you there, you’ll have much more information
coming your way very soon, you’ll be the first one to know. So, without further adieu,
just come back to the video. Hey, Bonjour! I’m Hugo and I help busy
professionals be more productive and get back in control of their own time. – And I’m Doctor Celi, and I help people take mindful, committed actions towards
their life-altering goals. Today we’re going to
talk about mindfulness, and how you can incorporate
it into your daily life for improved quality of
life, sleep and productivity. – If this sounds good, and if you like what you’re watching, give us a thumbs up, like this video and
subscribe to the channel if you want to know and
see more content like this. Don’t forget to ring the bell as usual, if you want to have all the notifications every time I upload new content. – There’s some really
good content in there. – Thank you! – Yeah! – Mindfulness is very
popular right now, right. It’s increasingly getting more popular, and it’s because of it’s
positive outcome on stress, on sleep, on productivity, on well being, and overall, health. Mindfulness has been around for centuries and it’s coming from
Hinduism and Buddhism. – So mindfulness was popularized by Doctor Jon Kabat-Zinn, and he’s the one that is
credited for bringing it to the Western culture. And the way that he defines mindfulness is “paying attention on purpose
in a particular way”, but the key is to do it non-judgmentally, and what do I mean by that? So, we tend to be Judgy-McJudgers, we judge everything, so either things are good or bad, they’re pretty or ugly, or, someone is competent or incompetent. Mindfulness helps us to pay
attention to those things. So what happens when we
start judging things, we judge our thoughts, we judge our emotions, we judge our behaviors, we judge others and ourselves. And when we do that, what happens is that that
can lead us to distress. So when we start thinking of ourselves or judging in those ways, it may make us more prone to symptoms of depression and anxiety. – Yeah, for example, when you’re behind on some deadlines or with colleagues or clients inquiring
about your progress and “Hey, have you done your work?”, and if you haven’t, then you can feel bad, like “I’m not enough”, “I’m an imposter” or that’s what I was
thinking on all these things, like I cannot, I’m not capable of doing this. – Or we could do it the other way where we could say: “Oh, who do they think they are? They’re micro-managing me, they think this and that about me.” And so, when that happens is that it
starts unraveling our thoughts and it starts unraveling the
way that we think and feel. – And you start turning
on things on yourself. – Right.
– Right? – You take things personally. By the way, there is something
that really helps me on that. It’s the four agreements, like the book. – Okay.
– I think we talked about it– – Yeah you’ve made a
video about that, yeah. – Exactly! Oh, by the way, I made a video about that, about the Four Agreements
from Don Miguel Ruiz. It’s my favorite book as you guys know. The thing is, when we don’t feel good about ourselves, that definitely impacts on
productivity and wellbeing. – Yeah so, especially since I mentioned how we may be prone to anxiety
or symptoms of depression, doesn’t mean that we may
have the clinical diagnosis to meet criteria, but it means that maybe we
have some of those symptoms. And so, when we have symptoms of
depression or anxiety, that can impact our
work, our productivity. And then when that happens, then we feel worse about ourselves and we start doing this negative spiral. – Yeah. – And so, mindfulness is really
important to incorporate into our daily life
because studies have shown that mindfulness can be
helpful to our wellbeing, and I think that’s why it’s getting a lot of attention right now. Mindfulness is being
incorporated in the work place, in prisons, with children, adults, so of all ages throughout the life span. And because mindfulness is showing that there’s some positive
effects on health and well being, on emotional stability, on productivity, on health, even on physical health. So there’s a lot of good
stuff about mindfulness and what we’re talking about today is, hopefully, can help you start incorporating
into your daily life and building a daily habit. – That’s a perfect segue. Now let’s take action. How can we take action about mindfulness? How can we incorporate
this into our daily life? The goal is to actually
incorporate it as a daily habit. Like brushing our teeth. About that, you can also refer to this video, where I talk about how to create daily habits, how to create new habits that stick. One thing to acknowledge is that it can be difficult at first, like any change, like anything that you try
to incorporate in your life, any change in learning can be a little bit
uncomfortable at times, right. And especially with mindfulness, because our mind wanders, a lot, and your own mind will not
really help you being mindful, so you need to be mindful of that. – So mindfulness, the act of practice of mindfulness, can be challenging sometimes, and there’s a distinction between
mindfulness and meditation which we’ll make another video about that. For the purpose of this video, what makes the practice
of mindfulness challenging is that we go into autopilot. And by autopilot I mean that, have you ever, you know, had a long day at work, and you’re so preoccupied with deadlines and things that you have to do, and so then it’s time to
go home and you have to go, you know, pick up a friend
or pick up your kids, and so you get in the car, you put on the seatbelt, you start the car, you’re on the road, and you make a left turn
and you make a right turn, you get on the highway, you exit, you go left, you go right and boom
you’re at your house. And then you’re like: “How did I get here?” – “What just happened?”
– (laughs) – “What just happened?” I don’t even remember putting
on my seatbelt, right? – Yeah, exactly. – And so, we go into this autopilot, that we’re not really thinking, we’re mindless, right. We’re mindlessly reacting to
things that are happening. But when we practice mindfulness, it’s about bringing ourselves
to the present moment, and being able to respond and not react. And so our mind is kinda funny that way, in that you have a thought, and then it turns into another thought, and it turns into another
thought, and another thought, and another thought, and it just (bouncing back
and forth imitation) right? – Exactly. – And then that’s when, if you notice your body, it starts getting overwhelmed, even right now, just a little breath, just like (bouncing back and
forth imitation) you know. And so when we practice mindfulness, it’s not about having our
mind cleared of anything, I’m not thinking about my problems. It’s just that we’re noticing: “Huh. I noticed that I’m
having these thoughts.”, right. And then we can get curious about it: “I wonder what that thought means.”, right. Or: “I wonder why that came up for me.” And what we’re doing with the
act of practice of mindfulness and not judging it, is that we’re pausing, we’re taking a break, and to just notice what’s going on. – So in this video, we want to propose two ways
of practicing mindfulness. The first one is to, as you were mentioning, is to purposefully
noticing thoughts or things that are happening, that are around you. – So let’s practice. Let’s take a moment and
just for five seconds, just notice your thoughts. For five, four, three, two, one. What did you notice? What came up for you? One way to center ourselves, or another way of saying
that is to ground ourselves, or to bring us back to the present moment, is to just notice, right. So notice what thoughts came
up for you right now, right. Maybe you’re thinking
this video was helpful, maybe you’re thinking this
video went on a little too long, I don’t know (laughs). – No that’s not possible. These guys,
– (laughs) they love this content. – I know, I know. It’s really great content, right. So I’m just noticing those thoughts, like “Wow, this is really helpful, I hadn’t thought about it that way”. Notice what kind of
emotions that you’re having, that point to the heart, cause that’s just kind of
where emotion sits for me. Maybe you decided to watch this video because you’re struggling
with staying focused and being productive, and you needed a quick tip or something to help you regain that focus, right, so then this video is perfect for you. Notice the physical sensations, right. This is a thing we often
forget is the physical body, and just kinda notice: is your body tense, right? So for someone like me, I have chronic back pains, so that’s the first thing
that I notice right away, if my body feels like this, right. Or notice your breathing, are you breathing from your chest, or are you breathing from your belly? If you’re breathing from your chest, you’re probably pretty anxious, or pretty upset, there’s something going on here. So because what we wanna do is we wanna be able to
breathe from the belly, just like babies do, right. They’re relaxed, they don’t have any stress. And the other thing to
notice is your actions or your behavior. So, for example, if you wanted to watch this video because you wanted a tip on how to increase your productivity, that’s a behavior right, you looked for a resource, you found these awesome videos, and that’s the action right. As opposed to another action that might not be helpful
towards productivity, is just kinda stopping and
avoiding the work, right. So that actually is not gonna
help you be more productive because you’re not gonna
feel so good about yourself, so taking an action that can
help you move towards that goal and that productivity that
you’re seeking as well. – So if I tried to sum
up this first exercise, when you’re trying to be
mindful of your surroundings, what is around you and what you feel, you can follow like a simple framework, there are four things that
you can try to be mindful of. These are your thoughts, your emotions, your physical, – Your body. – Your body, yeah. And your behavior and your actions. – And a fifth one is also
the environment, right, the environment that you’re in. – So another way to practice mindfulness is to actually, through deep breath. They can be, of course, compatible, this first exercise and
the second exercise, but this second exercise
we’re gonna do right now, it’s through the deep breath, especially during stressful times, deep breathing is so, so good for you. – And the reason why deep breathing is so helpful is that, when you’re stressed out, that activates your
sympathetic nervous system, which is a system that activates your fight, flight or freeze. So when you’re like: “Ahhh! So many deadlines,
I can’t, I can’t do this. I need a break!” Right? So that’s what we avoid. Or, or we run away, right. Or the fighting piece is like: “Okay, I’m gonna tackle this, I feel the way that I do
but I’m gonna do this”. So when we practice breathing, what we’re doing is we’re activating our
parasympathetic system, which is the parachute, that’s what brings us down. And that’s why breath
work works really well, because we’re telling our system: “Hey, it’s okay. Let’s recenter, let’s focus, let’s take a deep breath.” And so one thing that I like to do, when I learned to practice with people, is just counting to three. So you breathe in, one, two, three, you hold, and then you exhale, three, two, one. So you breathe in, so
you can do it with us, You breathe in, one, two, three, hold. Then you exhale, three, two, one. And then you practice this, I usually try to do
about three repetitions, and what you’ll notice is that you’re probably
gonna feel a little calmer. So notice: How did you feel when
you did this exercise? And you can pause the video there to do the full cycle of re-breathing and counting
to three and exhaling. And just notice: What does your body feel like right now? What are some of the thoughts
that you’re having, right? Cause we’re giving our brain
a little bit more oxygen to be able to think more clearly. So you’re probably thinking: “Okay, this sounds great. Mindfulness, you know, sounds fine and dandy, but I don’t have time for this.”, or, you know: “I don’t know how to incorporate
this into my schedule.” So the simple thing is to start small and build it into a daily habit, like you talked about, like brushing your teeth, right. – (mumbles in agreement) – So something that you
can do is you can practice, this can be as simple as
a one minute mindfulness, to five minutes, to ten minutes, to some people do this
for a really long time, but if you’re quick on the go like me, a simple one minute, to five minutes is perfect, and that’s gonna help you
set your day straight, when you do it in the morning. And then another recommendation
is to do it at night, just before you go to sleep. So even just doing the breath work, it’s gonna help your body relax so that you can get
better quality of sleep. – So yes, incorporating it into a routine, like a morning routine
or a nightly routine, is going to increase the chances that you are actually going to do it and going to practice. So yes, you can have very big goals and say: “I’m gonna practice this for
30 minutes or an hour a day, and I’m gonna do this
for the next six months.” That sounds daunting to me. So you know me, you know I’m all about having slow goals and to increment as you go. – And I think the one minute mindfulness is just perfect because
it’s just one minute, 60 seconds right. So the concept of time is
really subjective, right. So think about one minute. One minute on the treadmill
might seem endless, like: “Oh my gosh, I still
have one minute to go”. But one minute snoozing
is like super fast right. So think about it, you know. It’s just our perception of it, the way that we think about it. So a one minute mindfulness
practice can be just when you go to have lunch, right. Just the mindful practice of: What does that taste like, that first bite taste like? What does it smell like? You’re using your senses to notice things. Another one, that I have a colleague that does this, is she has one of those
fancy clocks in her office– – Yeah? – And I remember I went to a meeting, we had a full staff meeting, and it rings on the hour. And so, it rang, it played a little song, and so she stopped everybody, like in their tracks, and said: “Okay everybody, take a mindful breath, and then exhale.” And I thought that was so clever. So you can set an alarm, you know, at the hour or just like at noon, or whenever you know you’re
gonna have your break. And so the thing is to incorporate it into small
places in your schedule, so that it just becomes so routine that it’s part of your lifestyle, it’s part of your wellbeing. And just notice what it does, right. So notice the thoughts that come up, the behaviors, the actions, the physical sensations and what’s going on in your environment. And the key here is to
do it non-judgmentally. So not telling yourself: “Oh, I’m not doing this
right, I’m doing it wrong. I don’t know how to do this.” Just kinda notice, and when we first start
off paying attention. It takes some practice, right. And so you’ll get better and better at it. – And as a reminder, you can still refer to this video, ‘How to create new habits’, because habits have three components: They have the reminder,
the routine and the reward. If you know this framework, it’s gonna be much more easier for you to create these habits and
to integrate mindfulness into part of you. How do you practice
mindfulness in your daily life? Or how do you plan on incorporating
it in your daily life? Let us know in the comments below. And Doctor Celi, how can people find you? – Sure. So you can find me on social
media at ‘Ganasandgo’, and I’m on Facebook and Instagram, and I also have a website
that you can go to. – Don’t forget to subscribe to the channel for more content like this. I hope you loved my video with Doctor Celi, and that you like our new series on productivity and psychology. Merci au revoir! – Hasta luego! (calm music)

Jerry Heath


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