My friends, it is great to be with you; thank you for listening, your support, and your suggestions and questions.

Our life runs by two tracts, track of Love and Fear. Being in love track is more straightforward, enjoyable, and honest. The path of Fear is more complicated, miserable, and makes us dishonest. So you see, Love has no obligation. Fear is full of commitment; Love has no expectations. Fear is full of expectations; Love is kind Fear is unkind; Love is unconditional Fear is full of conditions. Love is the source of respect, compassion, and responsibility. Fear is the source of anger, sadness & jealousy & pity.

I hope you enjoy this session. Thank you again for tuning in.

Let me open with a quote from Rumi.

"Grief can be the garden of compassion. If you keep your heart open through everything, your pain can become the greatest ally in your life's search for love and wisdom."

The reality is that you will grieve forever.

You will not 'get over losing a loved one; you'll learn to live with it.

You will heal and rebuild yourself around the loss you have suffered.

You will be whole again, but you will never be the same. Grief can be a profoundly challenging and painful emotion, and meditation can be a helpful tool to navigate through it. The "Grief Breathing Meditation" is a mindfulness practice that can assist you in processing your grief and finding a sense of calm and healing. Here's a simple guide to this meditation

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Sleep is essential to several brain functions, including how nerve cells (neurons) communicate with each other. Your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake. In this episode, I suggest four tips to improve sleep patterns mindfully.

Thank you for your support, And suggestion. Be sure to visit the podcast website to access more mediation episodes. Your review of this podcast will help us and others to work together.

I hope this session helps you. I would appreciate dropping a few words if you like this podcast for us at Google Review or Facebook Review. Your review means the world to me, and I thank you for it.

Thank you, my friends, for joining me today. Thank you for coming and sitting to see where we are, why we are, and what we are doing.

Breaking the trance and connecting with the present moment is often associated with mindfulness and meditation practices. Here are some steps to help you break free from distractions and cultivate presence:

1. Recognize the Trance: The first step is to become aware that you are in a trance or distracted state. Acknowledge that your mind has wandered away from the present moment. This awareness is crucial for initiating change.
2. Take a Deep Breath: Inhale deeply through your nose and exhale slowly through your mouth. Focusing on your breath can help anchor you in the present moment. Feel the sensation of the breath as it enters and leaves your body.
3. Use Your Senses: Engage your senses to ground yourself in the present. Notice the sights, sounds, smells, tastes, and textures around you. Pay close attention to the details. For example, if you're outside, feel the sun's warmth, hear the rustling of leaves, and notice the colors of the sky.
4. Mindful Observation: Take a few moments to observe your surroundings without judgment. Notice what is happening without trying to change it or label it as good or bad. This non-judgmental observation is a crucial aspect of mindfulness.
5. Body Scan: Shift your focus to your own body. Start from your toes and work your way up, paying attention to each part of your body. Notice any tension or sensations without trying to change them.
6. Let Go of Thoughts: Thoughts are a natural part of the mind but can pull you away from the present. Instead of trying to suppress or engage with them, acknowledge their presence and gently return your focus to the present moment.
7. Use Mindful Breathing: Return to your breath whenever your mind wanders. Focus on the rise and fall of your chest or the sensation of air moving in and out of your nostrils. The breath is an excellent anchor to the present moment.
8. Practice Regularly: Breaking the trance and connecting with presence is a skill that improves with practice. Set aside dedicated time for mindfulness or meditation each day. Consistency is vital to making it a habit.
9. Mindful Activities: Incorporate mindfulness into your daily activities. Whether eating, walking, or even washing dishes, try to do it with full awareness. Pay attention to the sensations and experiences in each moment.
10. Be Patient: Cultivating presence takes time and patience. Don't be discouraged by moments of distraction or frustration. Simply bring your attention back to the present each time you notice your mind wandering.

Remember that the goal is not to eliminate all thoughts or distractions but to develop a greater sense of awareness and presence in your daily life. Over time, you may become more attuned to the richness of the present moment, and experience reduced stress and increased well-being as a result.

I hope you found this podcast valuable, and I appreciate your subscription. Many thanks for your time. Please accept my deepest gratitude. Thanks for listening. Thanks for subscribing. Thanks for sharing. Thanks for being here and helping to make this podcast, this episode, and this thing we do all possible to help you relax, focus, and be mindful.

Mindfulness means living in the moment and fully being aware of our inner and outer experiences. When you are mindful, you observe your thoughts and feelings from a distance without judging them as good or bad. When it is cultivated intentionally, it is referred to as deliberate mindfulness.

By practicing mindfulness regularly, you will not only feel better, but you can physically alter the structure and function of your brain. Anxiety and worry will no longer consume you, and you’ll be more focused and aware than ever.

Being more mindful means slowing down some of our actions and focusing on one thing at a time. While it is very difficult to be fully present every waking moment, we can work to cultivate some more mindfulness in some small moments of our day. With practice, these small moments of mindfulness can carry over into the rest of our lives and help us to be more present in our days.

With self-awareness training, we can become aware of these automatic reactions that rule our lives and learn to put conscious effort into deciding for ourselves before we act. While technically a reaction, responding considers the desired outcome of the interaction. A reply may result in a positive or negative outcome, whereas a response is engineered to produce a positive or negative effect.

The reaction is an emotional, subconscious decision made without consideration for the consequences, usually in haste.

The response is the conscious effort to take a step back (breath), review the situation (become aware and present), figure out the probable cause, and consider the available solutions.

Mindfulness is when we purposely focus our attention on the present moment. The most important thing to know is that we are always already in the Now—however, we are not always aware of being in the Now. You can only know the Now from awake awareness. However, many of us had experienced being in the Now when we were "in the zone" or a panoramic flow state. I'm sure you have experienced this moment. Sometimes you call it Ah moment. These are the moment you touch it with your 100% of natural attention. We all have this ability, but unfortunately, we are not using it more often. For example, you may experience it when your life is in danger, like an instant accident in which you almost got killed. Or, for the first time, they hand you your newborn baby, and for the 1st time, you see and feel your baby. Then, everything froze except this moment with its content.

My experience was when my dad passed away. I was 15 years old. The time froze when they lowered him to his grave. Time passes on those moments very slowly, and I go to that zone after many years when I remember it. So yes, I see the end of life. I learned we leave everything: our loved ones, our kids, our home, our friends, and go.

See my friend's mindfulness teaching and preparing us to accept this fact mindfully. After acceptance, you become more open to this life. You live your life with less stress because you know the end. You will open your heart and mind to receive love and give love.

Greeting my friend

Many requested another episode of sleep. Joy, Mike, Jennifer. Lila and Mino, Jacob, this episode is for you. Thank you for your support and listening and for doing your mediation. I love your suggestions. Please keep them coming.

You might be getting enough hours, but that doesn’t necessarily mean you get the most restful sleep. These strategies can help.

When it comes to sleep, quantity is necessary—but so is quality. Most adults need somewhere between seven and nine hours a night to wake up feeling well-rested, but a lot depends on exactly what happens during those hours. Sleep quality ensures you get the essential physical, mental, and emotional benefits from your slumber.

It’s no secret that sleep is one of the most essential activities for good health. When we sleep, our bodies take time to:

Repair muscles, grow bones, manage hormones, sort memories

Your body cycles through the stages of sleep each night: three stages of non-REM sleep and one stage of REM sleep. During these sleep cycles, our breathing, heart rate, muscles, and brain waves are all affected differently.

Sleeping is essential for health-promoting activities like digestion, growth, and memory. Certain sleep disorders, like insomnia, can cause poor sleep quality and difficulty functioning throughout the day.

The best thing you can do to improve your sleep quality is to address any underlying conditions and work on your sleep hygiene.