we all know stress right I’m certainly feeling it the World Health Organization
feeling it the World Health Organization
feeling it the World Health Organization has declared stress the health epidemic
has declared stress the health epidemic
has declared stress the health epidemic of the 21st century we all feel some
of the 21st century we all feel some
of the 21st century we all feel some levels of stress no matter what age or
levels of stress no matter what age or
levels of stress no matter what age or profession and some of us deal with it
profession and some of us deal with it
profession and some of us deal with it more than others many of us have
more than others many of us have
more than others many of us have experienced a serious burnout or crash
experienced a serious burnout or crash
experienced a serious burnout or crash like I did about three years ago
what if technology could help us with
what if technology could help us with stress it seems counterintuitive because
stress it seems counterintuitive because
stress it seems counterintuitive because technology is so often seen as a source
technology is so often seen as a source
technology is so often seen as a source of stress
of stress
of stress we’re glued to our computer screens and
we’re glued to our computer screens and
we’re glued to our computer screens and our smartphones and we’re constantly
our smartphones and we’re constantly
our smartphones and we’re constantly distracted and overstimulated by media
distracted and overstimulated by media
distracted and overstimulated by media and social media but what if technology
and social media but what if technology
and social media but what if technology could help us with stress and boost our
could help us with stress and boost our
could help us with stress and boost our well-being meditation is highly
well-being meditation is highly
well-being meditation is highly effective against stress and at boosting
effective against stress and at boosting
effective against stress and at boosting our well-being and this has been proven
our well-being and this has been proven
our well-being and this has been proven in countless studies meditation can even
in countless studies meditation can even
in countless studies meditation can even positively physically measurably alter
positively physically measurably alter
positively physically measurably alter our brains increasing brain mass in
our brains increasing brain mass in
our brains increasing brain mass in areas of the brain that support our
areas of the brain that support our
areas of the brain that support our feeling of peace our creativity and our
feeling of peace our creativity and our
feeling of peace our creativity and our heartfelt connection to ourselves and to
heartfelt connection to ourselves and to
heartfelt connection to ourselves and to others meditation rivals medication
others meditation rivals medication
others meditation rivals medication states a headline about a peer-reviewed
states a headline about a peer-reviewed
states a headline about a peer-reviewed medical study which proves how
medical study which proves how
medical study which proves how meditation works as effectively against
meditation works as effectively against
meditation works as effectively against depression than antidepressants this
depression than antidepressants this
depression than antidepressants this information is known so why aren’t we
information is known so why aren’t we
information is known so why aren’t we meditating more often
I’ve been obsessing about this for a
I’ve been obsessing about this for a long time now over 17 years I’m a
long time now over 17 years I’m a
long time now over 17 years I’m a meditation teacher and I’m the founder
meditation teacher and I’m the founder
meditation teacher and I’m the founder of a meditation technology company here
of a meditation technology company here
of a meditation technology company here in iceland called flow it amazes me
in iceland called flow it amazes me
in iceland called flow it amazes me sometimes that I ended up working in
sometimes that I ended up working in
sometimes that I ended up working in technology because the the high-tech
technology because the the high-tech
technology because the the high-tech part of my job is sometimes oftentimes a
part of my job is sometimes oftentimes a
part of my job is sometimes oftentimes a steep learning curve I grew up in Palo
steep learning curve I grew up in Palo
steep learning curve I grew up in Palo Alto California in the days before the
Alto California in the days before the
Alto California in the days before the dot-com this is my mom and my stepdad
dot-com this is my mom and my stepdad
dot-com this is my mom and my stepdad around the time that they met at
around the time that they met at
around the time that they met at Stanford University and that’s my dad
Stanford University and that’s my dad
Stanford University and that’s my dad holding me on his lap at my fifth
holding me on his lap at my fifth
holding me on his lap at my fifth birthday party my dad was the one who
birthday party my dad was the one who
birthday party my dad was the one who first introduced me to meditation he
first introduced me to meditation he
first introduced me to meditation he took me with him to meditate barefoot in
took me with him to meditate barefoot in
took me with him to meditate barefoot in San Francisco Golden Gate Park with a
San Francisco Golden Gate Park with a
San Francisco Golden Gate Park with a throng of peace-loving hippies he even
throng of peace-loving hippies he even
throng of peace-loving hippies he even gave me the book Siddhartha to read when
gave me the book Siddhartha to read when
gave me the book Siddhartha to read when I was nine years old my parents imparted
I was nine years old my parents imparted
I was nine years old my parents imparted to me a thirst for spirituality which
to me a thirst for spirituality which
to me a thirst for spirituality which led me to read and reread some great
led me to read and reread some great
led me to read and reread some great books on Eastern religions when I was a
books on Eastern religions when I was a
books on Eastern religions when I was a teenager but it wasn’t until January
teenager but it wasn’t until January
teenager but it wasn’t until January 2000 in Iceland in a nine-day meditation
2000 in Iceland in a nine-day meditation
2000 in Iceland in a nine-day meditation retreat when I first tapped into
retreat when I first tapped into
retreat when I first tapped into meditations life-changing power cradled
meditations life-changing power cradled
meditations life-changing power cradled in Iceland’s vast untouched nature and
in Iceland’s vast untouched nature and
in Iceland’s vast untouched nature and in long hours of a deep inner journey I
in long hours of a deep inner journey I
in long hours of a deep inner journey I was overwhelmed by the wonders that
was overwhelmed by the wonders that
was overwhelmed by the wonders that opened up for me in meditation I thought
opened up for me in meditation I thought
opened up for me in meditation I thought everyone wants this well today people
everyone wants this well today people
everyone wants this well today people are seeking digital solutions for
are seeking digital solutions for
are seeking digital solutions for meditation by the millions literally
meditation by the millions literally
meditation by the millions literally there are millions of views of YouTube
there are millions of views of YouTube
there are millions of views of YouTube meditations and millions of people are
meditations and millions of people are
meditations and millions of people are downloading meditation apps in fact well
downloading meditation apps in fact well
downloading meditation apps in fact well meditation apps
meditation apps
meditation apps or some of the fastest-growing apps in
or some of the fastest-growing apps in
or some of the fastest-growing apps in today’s market the demand is strong and
today’s market the demand is strong and
today’s market the demand is strong and it’s growing partly due to our stress
it’s growing partly due to our stress
it’s growing partly due to our stress epidemic when the flow team and I were
epidemic when the flow team and I were
epidemic when the flow team and I were in the middle of the startup Reykjavik
in the middle of the startup Reykjavik
in the middle of the startup Reykjavik accelerator program last summer we were
accelerator program last summer we were
accelerator program last summer we were struggling with this question converge
struggling with this question converge
struggling with this question converge already or VR helped us to go within and
already or VR helped us to go within and
already or VR helped us to go within and meditate I was very skeptical I had a
meditate I was very skeptical I had a
meditate I was very skeptical I had a strong resistance to this idea because I
strong resistance to this idea because I
strong resistance to this idea because I thought that I thought that VR was maybe
thought that I thought that VR was maybe
thought that I thought that VR was maybe just a new toy or gadget that would soon
just a new toy or gadget that would soon
just a new toy or gadget that would soon be thrown away but then I had an aha
be thrown away but then I had an aha
be thrown away but then I had an aha moment when I climbed to the top of
moment when I climbed to the top of
moment when I climbed to the top of Mount Everest in virtual reality I was
Mount Everest in virtual reality I was
Mount Everest in virtual reality I was gazing up at the Milky Way above and out
gazing up at the Milky Way above and out
gazing up at the Milky Way above and out of the incredible views in every
of the incredible views in every
of the incredible views in every direction in 360 at the highest peak of
direction in 360 at the highest peak of
direction in 360 at the highest peak of our world all I wanted to do was to sit
our world all I wanted to do was to sit
our world all I wanted to do was to sit right down there and meditate and I
right down there and meditate and I
right down there and meditate and I realized that virtual reality could help
realized that virtual reality could help
realized that virtual reality could help many people maybe even millions of
many people maybe even millions of
many people maybe even millions of people learn meditation imagine being
people learn meditation imagine being
people learn meditation imagine being transported out of chaos and stress into
transported out of chaos and stress into
transported out of chaos and stress into a world of wonder but I don’t have VR
a world of wonder but I don’t have VR
a world of wonder but I don’t have VR goggles for each of you who are watching
goggles for each of you who are watching
goggles for each of you who are watching this to experience what it’s like to be
this to experience what it’s like to be
this to experience what it’s like to be immersed in the beauty of nature at this
immersed in the beauty of nature at this
immersed in the beauty of nature at this moment so I’m just going to show you a
moment so I’m just going to show you a
moment so I’m just going to show you a short clip of some of the scenes we’ve
short clip of some of the scenes we’ve
short clip of some of the scenes we’ve been filming for flow VR
take a deep breath as you take in your
take a deep breath as you take in your surroundings notice the Sun in the sky
surroundings notice the Sun in the sky
surroundings notice the Sun in the sky as you inhale feel the sensation of your
as you inhale feel the sensation of your
as you inhale feel the sensation of your breath filling your lungs from the belly
breath filling your lungs from the belly
breath filling your lungs from the belly to the top of the chest make an effort
to the top of the chest make an effort
to the top of the chest make an effort to expand your breath creating more
to expand your breath creating more
to expand your breath creating more space inside of yourself
space inside of yourself
space inside of yourself I invite us to reimagine our idea of
I invite us to reimagine our idea of
I invite us to reimagine our idea of meditation to include some new tools and
meditation to include some new tools and
meditation to include some new tools and let’s start by trying some progressive
let’s start by trying some progressive
let’s start by trying some progressive accessible but powerful techniques that
accessible but powerful techniques that
accessible but powerful techniques that we can take with us into our lives and
we can take with us into our lives and
we can take with us into our lives and use it to meditate at anytime night or
use it to meditate at anytime night or
use it to meditate at anytime night or day I realize not everyone has practiced
day I realize not everyone has practiced
day I realize not everyone has practiced meditation before many of us have but
meditation before many of us have but
meditation before many of us have but wherever we’re at let’s all give this a
wherever we’re at let’s all give this a
wherever we’re at let’s all give this a try together right here right now we
try together right here right now we
try together right here right now we start with our breath
start with our breath
start with our breath most of us breathe at about 20% of our
most of us breathe at about 20% of our
most of us breathe at about 20% of our lung capacity
lung capacity
lung capacity so let’s all take a really deep breath
so let’s all take a really deep breath
so let’s all take a really deep breath and as we breathe in let’s breathe in
and as we breathe in let’s breathe in
and as we breathe in let’s breathe in some more and breathe in some more
some more and breathe in some more
some more and breathe in some more because our breath helps us immediately
because our breath helps us immediately
because our breath helps us immediately to connect deeper within on the exhale
to connect deeper within on the exhale
to connect deeper within on the exhale we can relax and let go of some tension
we can relax and let go of some tension
we can relax and let go of some tension from our body on our next inhale we can
from our body on our next inhale we can
from our body on our next inhale we can increase the scope of our breath from
increase the scope of our breath from
increase the scope of our breath from the belly to the top of the chest
the belly to the top of the chest
the belly to the top of the chest creating more space within and more
creating more space within and more
creating more space within and more space around our hearts relaxing on the
space around our hearts relaxing on the
space around our hearts relaxing on the exhale dropping deeper let’s take
exhale dropping deeper let’s take
exhale dropping deeper let’s take another couple of deep full breaths
another couple of deep full breaths
another couple of deep full breaths opening on the inhale releasing the
opening on the inhale releasing the
opening on the inhale releasing the effort on the exhale expanding the
effort on the exhale expanding the
effort on the exhale expanding the breath
and in this very moment we are already
and in this very moment we are already meditating next we’re gonna meditate
meditating next we’re gonna meditate
meditating next we’re gonna meditate with focus because focus helps us to
with focus because focus helps us to
with focus because focus helps us to deepen the meditation and gives us a
deepen the meditation and gives us a
deepen the meditation and gives us a direction where we want to go so as we
direction where we want to go so as we
direction where we want to go so as we continue to breathe let’s place our
continue to breathe let’s place our
continue to breathe let’s place our hands on our on our chest and as we tune
hands on our on our chest and as we tune
hands on our on our chest and as we tune into this area of our bodies let’s think
into this area of our bodies let’s think
into this area of our bodies let’s think what would we like to gain from this
what would we like to gain from this
what would we like to gain from this meditation choose a word or words it
meditation choose a word or words it
meditation choose a word or words it might be calm or energy whatever comes
might be calm or energy whatever comes
might be calm or energy whatever comes to you trust it it could be a mantra or
to you trust it it could be a mantra or
to you trust it it could be a mantra or prayer the possibilities are infinite as
prayer the possibilities are infinite as
prayer the possibilities are infinite as we’re each unique as we continue to
we’re each unique as we continue to
we’re each unique as we continue to breathe let’s just close our eyes for a
breathe let’s just close our eyes for a
breathe let’s just close our eyes for a moment and repeat our words to ourselves
now we’re meditating with focus thank
now we’re meditating with focus thank you you can open your eyes
you you can open your eyes
you you can open your eyes and next we’re gonna add an element of
and next we’re gonna add an element of
and next we’re gonna add an element of movement we’re gonna place our hands
movement we’re gonna place our hands
movement we’re gonna place our hands together in front of our chest and as we
together in front of our chest and as we
together in front of our chest and as we as we breathe in we’re gonna reach up
as we breathe in we’re gonna reach up
as we breathe in we’re gonna reach up high as we can and think of our words we
high as we can and think of our words we
high as we can and think of our words we can imagine we’re filling ourselves up
can imagine we’re filling ourselves up
can imagine we’re filling ourselves up with a positive energy of our words deep
with a positive energy of our words deep
with a positive energy of our words deep inhale and bringing our hands back down
inhale and bringing our hands back down
inhale and bringing our hands back down to our chest on the exhale relaxing the
to our chest on the exhale relaxing the
to our chest on the exhale relaxing the effort again let’s reach up as high as
effort again let’s reach up as high as
effort again let’s reach up as high as we can high to the sky
we can high to the sky
we can high to the sky repeating our words to ourselves finding
repeating our words to ourselves finding
repeating our words to ourselves finding more of that quality we were looking for
more of that quality we were looking for
more of that quality we were looking for and bringing it back down to our heart
student one more time opening the breath
student one more time opening the breath deeper
and releasing letting go of the effort
and releasing letting go of the effort on the exhale now we’ve been meditating
on the exhale now we’ve been meditating
on the exhale now we’ve been meditating with our breath focus and movement
with our breath focus and movement
with our breath focus and movement combined and these are very useful
combined and these are very useful
combined and these are very useful meditation techniques because you can
meditation techniques because you can
meditation techniques because you can use them at any time what no matter what
use them at any time what no matter what
use them at any time what no matter what you’re doing when you’re when you just
you’re doing when you’re when you just
you’re doing when you’re when you just breathe
breathe
breathe choose a focus and when you move your
choose a focus and when you move your
choose a focus and when you move your body like when you walk or run or
body like when you walk or run or
body like when you walk or run or workout dancing doing yoga whatever
workout dancing doing yoga whatever
workout dancing doing yoga whatever simply by bringing attention to the
simply by bringing attention to the
simply by bringing attention to the breath tuning into our deeper heart’s
breath tuning into our deeper heart’s
breath tuning into our deeper heart’s desire or longing the next tool that I’m
desire or longing the next tool that I’m
desire or longing the next tool that I’m going to show you is about letting go
going to show you is about letting go
going to show you is about letting go when we go within to meditate we often
when we go within to meditate we often
when we go within to meditate we often come across inner blocks or obstacles
come across inner blocks or obstacles
come across inner blocks or obstacles sometimes we feel stuck
sometimes we feel stuck
sometimes we feel stuck sometimes there’s worry or irritation or
sometimes there’s worry or irritation or
sometimes there’s worry or irritation or some kind of pain whatever is happening
some kind of pain whatever is happening
some kind of pain whatever is happening inside we have to learn to meet these
inside we have to learn to meet these
inside we have to learn to meet these inner obstacles with courage and
inner obstacles with courage and
inner obstacles with courage and compassion
compassion
compassion we also have to learn to let go and this
we also have to learn to let go and this
we also have to learn to let go and this is
is
is this is a new meditation tool it’s
this is a new meditation tool it’s
this is a new meditation tool it’s called a scream towel so I’m going to
called a scream towel so I’m going to
called a scream towel so I’m going to demonstrate this one’s for you with the
demonstrate this one’s for you with the
demonstrate this one’s for you with the towel and then we’re gonna do this all
towel and then we’re gonna do this all
towel and then we’re gonna do this all together using our inner arm okay those
together using our inner arm okay those
together using our inner arm okay those of you watching from home can pause the
of you watching from home can pause the
of you watching from home can pause the video and go get one so if we all had a
video and go get one so if we all had a
video and go get one so if we all had a small hand tool like this you roll up
small hand tool like this you roll up
small hand tool like this you roll up one end to form a muffler and the loose
one end to form a muffler and the loose
one end to form a muffler and the loose end we placed gently on our throats to
end we placed gently on our throats to
end we placed gently on our throats to protect our vocal chords okay it looks
protect our vocal chords okay it looks
protect our vocal chords okay it looks like this take a deep breath from the
like this take a deep breath from the
like this take a deep breath from the belly and
boom pill kit okay now we’re gonna do
boom pill kit okay now we’re gonna do this all together using our inner arm
this all together using our inner arm
this all together using our inner arm everyone can stand up okay now we want
everyone can stand up okay now we want
everyone can stand up okay now we want to think of something we’ll want to let
to think of something we’ll want to let
to think of something we’ll want to let go of maybe some feelings about a
go of maybe some feelings about a
go of maybe some feelings about a situation at work or a relationship we
situation at work or a relationship we
situation at work or a relationship we take a deep deep breath from the belly
take a deep deep breath from the belly
take a deep deep breath from the belly and great okay so we do it again yeah
and great okay so we do it again yeah
and great okay so we do it again yeah awesome
awesome
awesome okay let’s go
okay let’s go
okay let’s go [Music]
whoo thank you thank you for being
whoo thank you thank you for being willing to do that okay so just for a
willing to do that okay so just for a
willing to do that okay so just for a moment let’s just close our eyes again
moment let’s just close our eyes again
moment let’s just close our eyes again and just take a couple of deep breaths
and just take a couple of deep breaths
and just take a couple of deep breaths and just feel how do we feel different
and just feel how do we feel different
and just feel how do we feel different do we feel different has something
do we feel different has something
do we feel different has something changed just checking in with yourself
thank you you can open your eyes again
thank you you can open your eyes again remember when we were kids we let our
remember when we were kids we let our
remember when we were kids we let our feelings out he cried he laughed he
feelings out he cried he laughed he
feelings out he cried he laughed he screamed with our full expression and as
screamed with our full expression and as
screamed with our full expression and as grown-ups we so often we keep the
grown-ups we so often we keep the
grown-ups we so often we keep the feelings bottled up inside and they tend
feelings bottled up inside and they tend
feelings bottled up inside and they tend to build up and sometimes they burst out
to build up and sometimes they burst out
to build up and sometimes they burst out on others or they leak out in ways that
on others or they leak out in ways that
on others or they leak out in ways that don’t service so releasing kind of
don’t service so releasing kind of
don’t service so releasing kind of feelings in at all
feelings in at all
feelings in at all in a safe way it’s just a great way to
in a safe way it’s just a great way to
in a safe way it’s just a great way to let go open up and create more space
let go open up and create more space
let go open up and create more space inside for more of what we’re seeking in
inside for more of what we’re seeking in
inside for more of what we’re seeking in our lives and under meditation you can
our lives and under meditation you can
our lives and under meditation you can even do a silent scream like this in the
even do a silent scream like this in the
even do a silent scream like this in the bathroom at work let it out
and once we’ve meditated with our breath
and once we’ve meditated with our breath with focus with movement with letting go
with focus with movement with letting go
with focus with movement with letting go we can more naturally reach a new depth
we can more naturally reach a new depth
we can more naturally reach a new depth of calm and from this calm open
of calm and from this calm open
of calm and from this calm open receptive state we can access our higher
receptive state we can access our higher
receptive state we can access our higher intelligence and all of the other
intelligence and all of the other
intelligence and all of the other infinite benefits of meditation one of
infinite benefits of meditation one of
infinite benefits of meditation one of the most powerful practices I use these
the most powerful practices I use these
the most powerful practices I use these days is during the nighttime hours when
days is during the nighttime hours when
days is during the nighttime hours when I go to sleep
I go to sleep
I go to sleep in a meditative state I try to have the
in a meditative state I try to have the
in a meditative state I try to have the last thoughts I think before falling
last thoughts I think before falling
last thoughts I think before falling asleep be connected to my deeper heart’s
asleep be connected to my deeper heart’s
asleep be connected to my deeper heart’s desire and that way the whole night can
desire and that way the whole night can
desire and that way the whole night can be like a meditation on my bedside table
be like a meditation on my bedside table
be like a meditation on my bedside table I have a pad of paper a pencil and water
I have a pad of paper a pencil and water
I have a pad of paper a pencil and water if I wake up in the night I can write
if I wake up in the night I can write
if I wake up in the night I can write something down
something down
something down some of the most powerful ideas have had
some of the most powerful ideas have had
some of the most powerful ideas have had I’ve come to me in the night and
I’ve come to me in the night and
I’ve come to me in the night and especially for those of us who are sleep
especially for those of us who are sleep
especially for those of us who are sleep challenged like me if we wake up too
challenged like me if we wake up too
challenged like me if we wake up too early like it three four or five in the
early like it three four or five in the
early like it three four or five in the morning instead of that being a problem
morning instead of that being a problem
morning instead of that being a problem we can breathe breathe deeply focus
we can breathe breathe deeply focus
we can breathe breathe deeply focus maybe focus on gratitude that’s always a
maybe focus on gratitude that’s always a
maybe focus on gratitude that’s always a good one and maybe do some gentle
good one and maybe do some gentle
good one and maybe do some gentle stretches and let go of tension and find
stretches and let go of tension and find
stretches and let go of tension and find deep calm and have appreciation for
deep calm and have appreciation for
deep calm and have appreciation for having precious time to meditate the
having precious time to meditate the
having precious time to meditate the Dalai Lama said if every eight-year-old
Dalai Lama said if every eight-year-old
Dalai Lama said if every eight-year-old is taught meditation we will eliminate
is taught meditation we will eliminate
is taught meditation we will eliminate violence from our world within one
violence from our world within one
violence from our world within one generation now each one of us has six
generation now each one of us has six
generation now each one of us has six ways we can meditate at any time we can
ways we can meditate at any time we can
ways we can meditate at any time we can use these tools and we can pass them on
use these tools and we can pass them on
use these tools and we can pass them on each moment of meditation is a universe
each moment of meditation is a universe
each moment of meditation is a universe of wonder and possibilities I encourage
of wonder and possibilities I encourage
of wonder and possibilities I encourage us all to cultivate a meditation
us all to cultivate a meditation
us all to cultivate a meditation practice in the way that our hearts and
practice in the way that our hearts and
practice in the way that our hearts and souls call us to let’s allow ourselves
souls call us to let’s allow ourselves
souls call us to let’s allow ourselves to imagine a life mastered through
to imagine a life mastered through
to imagine a life mastered through meditation and a world transformed where
meditation and a world transformed where
meditation and a world transformed where people learn to think of solutions
people learn to think of solutions
people learn to think of solutions instead of going to war where we learn
instead of going to war where we learn
instead of going to war where we learn to release negative emotions instead of
to release negative emotions instead of
to release negative emotions instead of unleashing them on others and where we
unleashing them on others and where we
unleashing them on others and where we learn to love ourselves love others in a
learn to love ourselves love others in a
learn to love ourselves love others in a world with real care and in the details
world with real care and in the details
world with real care and in the details the change starts here with all of us in
the change starts here with all of us in
the change starts here with all of us in this moment
”
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