welcome to the 30-day brain reset we're going to be doing the esoteric meditation protocol instead of watching a video and then executing on what I say we'll actually do this together all you have to do is put your headphones in or have your speakers on and just follow along with the instructions phase one of the esoteric meditation protocol is the setup we don't want to do meditation in a disordered environment because the external does reflect the internal we want to clean up our environment as much as we can Within reason you don't have to do complete you know overhaul of your room just make sure that the egregious disorder is under control make sure there's no clothes lying on the ground make sure the trash is not overflowing just make sure your room is relatively within control the second piece is to grab a notebook and a pen this is going to be a meditation Journal you don't have to do a lot of writing it's just good to have a piece of paper with you when you're meditating because often times your brain will give you genuinely creative thoughts you'll have awesome business ideas you'll have creative you know video ideas whatever it is that you do as your job it very easily removes you from the meditative State because now you're thinking that you need to execute on that idea as soon as you're done meditating and that just gets you out of the awareness state so it found it very beneficial to just have a notebook and a pen near me so if I have a really good idea I'll open my eyes jot down my idea and then continue with the meditation in the knowledge that that idea is now preserved and I don't have to expand more brain energy trying to store it all right boys we're in the stress test component of this there's really no good way to record this so this is what we're going to do all right so I just wanted to show you what the stress test is so in this esoteric meditation protocol we want to combine the physical and the mental right we want to actually stress ourselves physically easiest way to do this is Max push-ups in 1 minute this is not going to affect your recovery you can absolutely work out and lift weights and everything completely unimpeded by this this is just a one minute hardcore how many push-ups can you do in one minute type challenge so you literally have your phone have my timer on this so as soon as I hit start I'm going to start cranking these push-ups out and I'm not going to stop until the 1 minute expires it's enough stress that'll get my fight ORF flight response it'll get my stress up it'll get my muscle to be um met metabolically stressed it'll get my heart rate up it'll get my breathing up that's all I really need for this so hit start and then feeling the burn still got 30 seconds left I'm going down on every single rep and if I don't touch the floor with my chest it doesn't count all right that's 60 seconds that's a minute of work so what do I do now obviously my breath has increased heart rate's increased and that's good I'll sit down and I'll meditate obviously I'm not going to do a good job of narrating a guided meditation in this state so we'll skip back to our audio I'll guide you from there youve just finished your stress test you've had your calisthenics now your breathing is heavy your heart is beating and you might even feel the burn in your muscles excellent that brings you into the present and that brings you into your physical body and your physical Sensations the only thing which exists is the present so now it's really good that your attention is completely in the now so what we do now is a session of spherical awareness and that's what I'm going to guide you in right right now so go ahead and sit down and however is comfortable for you you can sit on the floor if you want or on a cushion or on a chair it doesn't matter just have your back straight and just be comfortable sit down I know that your heart is pounding and you know your breath is ragged and it doesn't really feel like a meditation session at all that's the whole point now we change our mindset we change our mindset from this attack mode from this push-ups mode from this performance mode into relaxation so now that you're sitting down just listen to the prompts and do what I'm instructing in this audio guide bring your attention to your breath notice the rapidity of your breathing and the loudness of your heartbeat feel the air entering through your nose feeling your lungs and then leaving your body breathe with the belly and not your chest close your eyes attempt to bring the breathing and the heart rate down through deep diaphragmatic breathing now we're going to be doing a deep inhale and a hold so deep inhale until your lungs are full to bursting and as you release open your eyes and expand your peripheral vision you're suddenly taking the entire field of vision not focusing on one object when you're in attack mode your focus is on one thing when you're in relaxed mode you have this deep peripheral vision where you're aware of your entire surroundings so now that's what you're trying to do becoming aware of the edges of your eyes sides just maximizing the visual field your awareness of the full field of vision is the key to this meditation Style can blink as normal but have an awareness of the F field of view this keeps you in effortless awareness at this phase of the meditation just focus on the vision just increase the perception that you can see just increase the detail at which you can see e now we're going to expand the auditory field so the field of your hearing you still have this vibrant awareness of your eyesight your vision but you're adding in the additional factor of our ears our hearing our hearing sense process an intimate detailed sounds coming from within your own breath and heartbeat and then expand that awareness outwards in a sphere we're beginning to have a spherical awareness as we become effortlessly aware of the immediate surroundings imagine your awareness expanding in all directions forward backwards to the sides and even upwards and downwards imagine an aura of awareness forming a sphere around you we're going to spend the next few minutes just existing in this calm awareness which has been focused by the calesthenics work that we just did e allow each breath to strengthen the awareness of the sphere around you imagine each exhale pulsing a wave of power outwards you may have noticed two main differences between this kind of meditation and any meditation that you've done previously first we aren't starting from a relaxed State we're actually starting from the agitated State and the second is instead of just focusing on the breath and going inwards we're actually expanding our awareness outwards e e e and now we come to the close of this meditation take a few deep breaths in and out and feel how you are different compared to when you began now we begin to retract the sphere of awareness back into the body close your eyes and take a deep breath in and imagine the sphere of awareness Contracting inwards into the center of your forehead it might take a couple cycles of breath to fully contract this awareness now when you open your eyes you'll feel the energy radiating within your body you're finally ready to finish out this meditation and conquer the day I thank you for joining me on this meditation you should be proud of being here at this time update your progress tracker and comment in the post below with a picture of the updated tracker to mark this task as complete to do this you'll need the school app such that you can interact with this community from your phone you can then briefly mention how you felt or even ask questions in the comment below mark this module as complete by hitting the checkbox on the top right corner and I'll see you tomorrow