Try This 3-Minute Meditation! | Jack Canfield

Hi everybody. I'm Jack Canfield. You may know me as the co author of the Chicken Soup for the Soul series and the book the Success Principles. And I have a question for you. How are you feeling right now? Are you feeling positive and optimistic and energized to get incredible results in everything you do today? Or are you feeling negative, deflated, and perhaps wondering whether your efforts will be worth it? Well, if you're lacking the motivation and the positive outlook, you need to get things done and experience all of the happiness and fulfillment you desire and deserve in life. You today. I'd like to share a helpful tool for you that will help transform your energy and your outlook and turn your day around in just a few minutes. It's called a three minute turnaround meditation and it will help you release your negative thoughts and emotions so you can focus on the positive and show up more fully present and energized to thrive, no matter what's going on in your world. So, you ready to get started? Okay, here we go. Now, unless you're driving or operating heavy equipment, just go ahead and close your eyes. And let's start by bringing your attention to your breath. Just become aware of the physical sensation of breathing in and breathing out. And now begin to let your out breath. Be a few counts longer than your in breath, perhaps breathing into a count of four and out to a count of six. So go ahead and do that. And every time you breathe out longer than you inhale, it tells your body relax. And so now just allow your body to relax and let yourself feel supported by whatever you're sitting on or lying on or standing on. And now take a minute to identify whatever emotion that might be rising up in you right now. Just notice. And as you notice, is it one that's draining you, such as feeling lonely or sad or anxious or irritated? Or is it one that feels energizing and uplifting, such as a feeling of calmness, joy, love, or peace? Now, whatever it is, don't try to change it. Just be aware of it. Just notice it and pay attention to it. And as you feel the emotion, whatever it is, does it seem like it arises from something in your past, like a memory, something that's already happened? Or does it stem from you worrying about the future? Or are you right here and now in this present moment? And now, observe what's happening in your mind right this second, what thoughts are arising in your awareness? And what I'd like you to understand is that you are not your thoughts. Your thoughts simply arise naturally in your mind. That's simply what the mind does. It generates thoughts, up to 80,000 of them a day. And realize you don't have to attach to those thoughts. You can simply let them flow through your mind and then disappear as if they're boats floating down a river. Just watching them go by. You can simply choose to let them go. So just imagine there's a gentle stream flowing through your mind and out into the universe. In each thought is a leaf floating down that stream. You simply don't have to pick up the leaf. You just notice it there, floating along on the surface of the water, but you don't have to pick it up. And also remember, you're not your emotions. You may feel those emotions as sensations in your body, but they're not a part of you. You're just observing them. You're bigger than them. You can simply witness them and let them go. And you can let the emotion rise up inside of you. Simply acknowledge it, then release it. So instead of holding onto it, just let it flow through you. That's why we call them emotions. They're energy in motion, simply moving through. Just let them go. And now allow yourself to sit here in the present moment, simply focusing on your breath, simply breathing in and breathing out. And just notice what it feels like to simply be present the experiencing of your breathing. And every time you notice yourself thinking about something other than your breath, acknowledge the thought. And then put that leaf back on that stream and gently let it go. Very good. Now gently bring your awareness back to your surroundings by feeling your body and what's supporting you. Hear the sounds in the world around you. And when you're ready, you can gently open your eyes. Very good. Now, what I'd like you to consider is this. How do you want to feel for the rest of the day, And what do you want to accomplish or experience before you go to bed tonight. After finishing this video, I encourage you to write that down somewhere where you can see it and make that your focus for the rest of the day. And if you do this, I promise you'll feel better and you're going to achieve a lot more of your intentions for the day. All right, well, that's the meditation. It's very simple. Simply focusing on your breath, allowing your thoughts and your emotions to simply rise up and then pass through. But I encourage you to do this meditation whenever you're caught up in any negative thoughts or any emotions that you feel are draining you of positive energy and preventing you from showing up as your best self, because it's your experience it just takes a few minutes, but the effect it will have on your life will be enormous. Okay, well, that's all for today, and as always, thanks for watching. And if you should have a question that you would like me to answer in a future episode, please post it in the comments below. I want to hear from you and make sure my team and I are helping you achieve your goals and getting better results in everything you do. And if you found this video helpful, I'd really appreciate it if you'd share it with a friend who may need it. And also subscribe to this channel for more videos like this one if you you haven't already subscribed. And if you'd like some additional tools and videos on how to raise your energy, please be sure to check out the Resources page on my website@jackcampfield.com so thanks again for watching and have a great, relaxed, productive day.