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Rajshree Patel is a mind and meditation expert and an international self-awareness coach, trainer, and speaker. Over the last 30 years, she has taught hundreds of thousands of people in more than 35 countries the power of meditation, mindfulness, breath work, and other ancient tools for assessing the innate sources of energy, creativity, and fulfillment within. Today we discuss her book, The Power of Vital Force.
Allan: 02:06 Rajshree, welcome to 40 plus fitness.
Rajshree: 02:09 Thank you Allan. Happy to be here with you.
Allan: 02:11 You know, I was traveling back from the United States. I'd gone back to do a few things, work on my education is a personal trainer and then tried to get my house a little bit further shaped up so someone will actually buy it from me. And so it's been go, go, go, go, go. And then I had to drive cause I was trying to save a little bit of money on fly spirit, drive from Pensacola down to Fort Lauderdale. It's nine and a half hour drive. I do that drive and then I get on an airplane. I fly overnight, I arrive into Panama city at 1:30 in the morning, get to my hotel, go to sleep, wake up early. Cause you know, it's just normal wake up time. Uh, go ahead and do what work I can get to the airport, fly over to Bocas. And I got here last night and was just like, I just, I'm just drained, you know, all the, all of this is on me and I think we use that word a lot. Drains, you know?
Rajshree: 03:06 Yes, we do.
Allan: 03:07 And I think, you know, and when you, when you really kind of start putting that together and you say, well, okay, why is my back starting to hurt? Why is my posture suffering? Why do I, and why is my head kind of hurting? And it's that draining and so it is really, you know, we, we use that in the Western vernacular of, of force of energy, but we don't really break that down to think of it in terms of all the other aspects of our health and wellness.
Rajshree: 03:35 No, no, I don't think we do. To your point, I mean I was going through a similar thing at some point before I got exposed to what we're going to talk about it a little bit, this idea of a force or energy. I was a lawyer in LA doing all this stuff that anybody has to do. Going to court, managing my files, you know, family, friends. I had just moved from New York to LA, so I was isolated doing my own thing on my own and trying to find a place to sort of fit in, connect, so emotionally there were things going on. It was a lot of stress going on mentally in terms of a brand new job. It was actually my first job as an attorney and a new city and so on. I was somehow getting through things. I knew I was tired. Obviously I was waking up in the morning not bouncing out of bed and dragging myself and kind of wishing no, what the heck happened? How did this night go by so fast and to your point, I hadn't really connected the dots. When I say I'm drained or I'm wiped out or I'm exhausted, I was really talking about not being charged or fueled enough and your basic food or gym.
If I happen to have done it that day or that week just wasn't getting me through the day until by chance. In 1989 I discovered this whole notion of vital force and how really we have too fuel all the levels, you know, of our life in order to do what we have to and then some of the things we want to do.
Allan: 05:10 Yeah. You know, as I was kind of looking at myself and trying to, you know, kind of build a better me because I knew I kind of, same thing, I went the public accounting route and then into internal audit and worked my way up C suite and all of that. And when they finally let me go, uh, it was kinda like this gush of pressure of everything. It's like, Oh, and when I took some time kind of sit back, that's when it has kind of really dawned on me that I had never really gotten completely there because I had not really ever paid enough attention to the things that were going to bring me what I needed. So like I defined fitness as being the healthiest fittest, happiest person you can be. And, and even though I was doing things in my life, that brought me some happiness and some joy, I really wasn't getting all the way there all the time. And it was too many things pulling me, pulling me back into the abyss. Now in the book you talk about the three main pathways to happiness. Could you take a few minutes to talk about those? Cause I think this is, this is critical if we're really going to get to wellness that we address this, this first, you know, happiness. I actually did them in reverse order. I should uh, dealt with the happiness first and then started with the, the fitness and the health cause I think it would've been a lot easier.
Rajshree: 06:29 Oh sure. I mean, so I think everybody knows, you know, what it means to be happy at whatever level. But we never really break it down. There's this sense of happiness that we get. Just a quick thing, a momentary thing like you show up to play or watch soccer and you enjoy it. You want something, you get it and you enjoy it and you're happy about it. But the moment it's over, it's over. And that has its own impact in terms of how it wipes us out. Because if it's just that level, what I find is I need more and more of it, you know? Uh, I entertain myself with one thing and then the next weekend I want a little bit more. So yeah.
Allan: 07:08 I get depressed when football season ends.
Rajshree: 07:11 Yeah. Because it's, it's over like you need the next thing. And even in football you notice you want like the next game, the match has to be a certain way. And who the, who's really, you know, with each other, which player against what player, what coach with what team. So we want a little more of it. But then there's this other layer of happiness where you don't just watch, it's not momentary. A metaphor would be you actually go and play soccer so you engage, you participate. And that brings another level of joy or happiness. It stays with us longer. It has comradery too. More meaning, more engagement, you know, a sense of, Oh wow, I did something cause we kind of tapped into some part of ourself that we hadn't really expected. Perhaps we played well or something.
Allan: 08:01 To me, I actually do that now through tailgating. I, you know, obviously the college football team's not going to let me on the field. So I go to a tailgate beforehand and hang out with my friends and have conversations and all that. So that's, that's where that engagement comes in for me.
Rajshree: 08:16 Exactly. And it stays with you in a very different way because even when you go home, you're talking about the game and what you saw. But somehow that, that sense of belonging in this in a way is part of the whole picture. And then beyond that is this notion of coaching the game of soccer. You know, really getting involved in another level yet that's even more meaningful, more lasting. Where you contribute to somebody else's life as much as you contribute to your own joy. And I think that joy, that kind of happiness gives us, in my opinion, the resilience to get through a difficult time. It kind of boosts us from the inside out. It gives us a lot of energy and then we deal with the ups or the downs that are coming, you know, in the day.
Allan: 09:08 And I think that's why I so much more enjoy being a personal trainer and a coach then I did being an internal auditor. Yeah. I mean I'd go off for my weekend, you know, and I would, I would go to a college football game and I would engage with my friends. So I had the pleasure of being at the game. I had the pleasure of just the all of game time experience and then the time with my friends. And then yeah, there's the Facebook message group where we're all gonna be either really happy about the game or be really upset about the game or either side and everybody's arguing. And even that I like just kind of sitting back and watching all that, but then I, I kind of go to work and it's audit, you know?
Rajshree: 09:46 Yeah, yeah, exactly. But you know, there's another level to all this, which most people don't really connect the dots to. And that is like when we feel our best, when we feel like we have the most amount of life energy and doesn't matter what's going on outside, we feel really charged up. Like you come back from vacation, you know everything's still the same. You come home and all the things you have to do are still there. But somehow your outlook Monday is much more optimistic, much more positive, and you're ready to jump into the day knowing that it's going to be a lot of work cause you're out for a week or 10 days. And that kind of happiness, it's what I would call more innate. And it's directly, what I've discovered is related to how rested your mind is how much energy you really have. And I don't mean the caloric energy, you know, the food and, and the sort of your daily maybe green juice that somebody might do or coffee or sugar. I'm really talking about this thing called vital force, which you're sort of born with. Like if you look at kids, you know, they're not playing soccer, they're not watching and they're not hanging out. But there's a lot of joy and strength and stamina. And that's really what we're talking about when I say vital force.
Allan: 11:08 Yes. Now you got into a part in the book and as I went through it, I think I had to read it twice to kind of really walk myself down the line of, you know, the past, the present and the future. And how so many of us kind of get stuck in this loop and it prevents us from really kind of experiencing the joy the way that we could because of the things in the past that you know and, and the things we think are going to be in the future. And you kind of talk through that line because it, it's not a straight line. Like you would think like we had our past, is over. We have our presences now and then the future is there. But we don't live that way.
Rajshree: 11:51 No, no we don't. Um, so obviously depending on the event and how intense it was, you know, somewhere we store it in our system, our brain, our body, our mind, ourselves. Hold on. Two pleasant or unpleasant events and situations, you know, and we clearly know that if I bring up an unpleasant thing, depending on to what degree you've let go of it, you can have a reaction in this moment. And if we look when we're holding on to things, it brings with it a certain spectrum of emotions and we don't really realize it. But impatience, agitation, frustration, anger, regret, guilt, blame these emotions which are clearly not serving us, they're negative. That's what takes away our happiness are related to something that's already happened. It's done and gone. And if I asked someone, can you be angry about something that hasn't yet happened? Our general tendency is to say yes, of course.
But really if we examine it's not possible. If it's about something that hasn't happened, we're going to be afraid. We're going to be worried, we're going to be anxious, we're going to have doubts, insecurity. That's about something that may or may not happen. And I often like to use this, um, analogy of a, a computer. See a lot of times we're working on a file and in the background we have a lot of files open because we worked on something a week ago, 10 days ago, a month ago, and we kind of forget about it. But those files are still open in the background. They're doing something to our hard drive, our brain in the computer, the hard drive and what it's doing is everything from slowing it down, creating glitches, draining energy, taking the life away from the file, the moment that's in front of us. And a lot of times, you know, Allan, if you go to search something on a computer, you anticipate based on history, the computer anticipates based on your prior search and opens more options.
And I think that's really what's going on in our life. Our mind, our brain or body is filled with stuff that happened yesterday, year ago, 10 years ago in the moment we come in front of something. This moment, it anticipates all of that. We start hitting on those emotions and we're not conscious of it. And similarly the future, you know? I love to think that we have a future, but honestly we're so hardwired, we're kind of conditioned by the time we're 10 years old with through osmosis taken all kinds of things on with our friends and family and parents and school system that our future's really, us being anxious about, Oh my God, I hope what happened yesterday, last week or in my last job, it doesn't happen again. So it's really an anticipation of the past. Everybody talks about, Oh, live in the present moment and all of that. But we've never really broken it down to what it's doing when we are in the past or when we are caught in the future.
Allan: 15:09 Yeah, I, I was, as I was reading that, I was, I was kinda thinking back to like the last three years when I was, when I was doing the internal audit stuff and kind of the first year we came across like a downturn in the market and we got into November and the talks about layoffs started happening and then in December there was the layoff. And so I was like, okay. And it was, and that's horrible. If you've ever experienced that, I can tell you it's just as hard from the manager's perspective as it is from the employee's perspective because you're having these conversations that don't necessarily deserve to leave.
And then what happens is I got into football season and as we got closer and closer to November, which means, you know, September, October, when we're at prime of our football season, I just started getting this, this anxiety. As soon as football game was over and I'm driving back home, back to go to work on Monday, you know, my head's already into this funk. And so I didn't have that energy in that balance to go back to work. I had this dread and then you know, we got into November and these conversations started again. And then in December there was a layoff. And I can tell you kind the final year I was there, that dread started in July. And you know, I can't tell you how many wonderful things I did during that period of time that I couldn't be fully present for because of the anxiety I had for what my November and December were probably going to look like. There were no conversations about head count at that point in time. Everything was positive at the company. You know, we're going to do this, we're going to grow that. We're going to, you know, we've done this. All, all that was there. All those conversations were positive at work. I just had this looming dread that something bad was going to happen in November and I couldn't enjoy myself. Now what I had a dread for actually did happen. Um, so, you know, I'm not, you know, but, but there was nothing I could do to stop it from happening. It was completely outside my control. And rather than kind of be rational about it and say, I can't stop this from happening, this is not my call, not my thing. All I can do is, but I missed for the better part of two years. I miss a lot of joy because I just kept letting that cycle play out in my, in my mind.
Rajshree: 17:41 To add to a little bit of what you're saying, it's true. You had no control over it. You know, you lost two years at whatever with all the other beautiful things that may have been going on in front of your life. I also believe if we have so much attention on something, we invite it at some level, you know, if we really have a lot of attention on something being positive and uplifting and it's going to be great, then somehow I feel like the universe smiles back at us and we invite at least the positive vibe of the moment. And if we're really anxious and were concerned, Oh my God, this is going to happen, this is going to happen, this is going to happen. Just our vibe sometimes invites that. And so we lose on on multiple levels. We're just not aware of it. Um, the time now, the two years that you mentioned and who knows, perhaps if the outlook could have been different, maybe a different kind of result could have happened. We just don't know because life is so much more than just what we see, touch and feel and, and I think it's important to see that we can't change our future and we can't change our paths.
But nobody really not at home or in school has ever taught us how to get the heck out of there and say, okay, what's in front of me and how do I reboot myself to look at this moment fresh and new.
Allan: 19:04 Yeah. And I think that's, that's where I struggled with it as I just, I kind of just put that all on my shoulders and carried it. Yeah. And it just got heavier and heavier and heavier until it was lifted off my shoulders by the layoff. And then I was like, okay, now I have a wide open future. And I can just figure out how to make this the best I can make it.
Rajshree: 19:27 Sorry, I was just going to say I'm in, I'm in the middle of a, uh, sort of a big personal challenge at the moment. Yes. This book is coming out, but going through a lot of family things and I see that my mind wants to lock into that, you know, and not the joy of whatever's going to happen as a result of this book. And I have to consciously bring myself back. I need to take a short pause to say that's there and your worst imagination doesn't mean that's what's going to happen. Let's see what you can do about it now and get busy and get active in trying to address it. So it is a matter of being conscious and inviting a pause into my life to say, what can I do about it rather than how does it help me to sit here and worry.
Allan: 20:16 Yeah. In the book you put together an actual exercise where someone can go through and methodically put together these things and walk through the positive, negative, the emotion, the past future, the now can you kind of just briefly talk about how that exercise works?
Rajshree: 20:34 Yeah, absolutely. And I really invite people to sort of take inventory. Um, I do it for myself, you know, every three months or so. What I'm asking myself to do is to say, okay, what's keeping me up at night? What is the thing that lifts for me in my head? And I, you know, just make a list of it. And I always invite myself to make a list of 10 things that are going on. So like before I woke up, I saw my mind was running on, Oh yeah, I have to connect with Allan and how's he going to go and where's it going to go? And it's just a recognition that's not something that's happening now. It's about the future. I'm concerned about my mom's health. So that would go on the list, you know. My niece going away to college and the struggles that she's having as she's leaving home for the first time. So I make a list about 10 things that are either keeping me awake or I find myself talking about or thinking about, you know, or continuously somehow coming back to, and the moment I do that, first of all I've put light on it. It's not going on unconsciously in the background. Like those open files and then the exercise, ask the reader to look and see is it generating a positive emotion, feeling or experience or a negative feeling or experience. So I'm planning my vacation and that's positive. And at the same time somebody could have in the background, yes it's great, but Oh my God, so much work is going to pile up, or how am I actually gonna end up paying for this because things are more expensive than I had hoped for.
So just asking the reader to put a plus sign or a negative sign next to it to realize how much of our mind our time, our brain is caught up in positive or negative. And then to kind of label it, you know, there's a lot of talk on emotional intelligence, but we don't really know how to get cognizant of it. And if you'll look, um, not just positive or negative, but to say, wow, this is something that's already happened. It's about the past. And, and putting that down next to it or this isn't going on now. It may never happen. It's really about the future. It's a year away, 10 years away or I don't even know if it's going to happen. Okay. It's about the future and just making a list, taking an inventory about what is it positive or negative. And then if you add it up to see out of 10, is 50% of your life for time positive or 50% negative or is it more 60, 70, 80%.
And the unfortunate thing is we as human beings are hard wired towards a negative bias. Meaning if someone gives us 10 compliments and one insult, we really remember the insult more, it kind of sticks to us more. It's just how we are hardwired. So similarly, if we look at that list, I find that most people, we'll discover that 80%, eight out of 10 things are not working for them. It's not positive and they weren't cognizant of it. And the moment they notice it, they see it's a, a sort of a rude wake up call, you know, to do something about it and make a shift.
Allan: 23:55 Yeah. I um, you know, I was kind of looking at things right now that just weren't positive in my life that I had some control over. Uh, you know what, I had control over what I didn't and, and I just started saying, you know, I've got it all this negative on my Facebook feed for all this political stuff, you know, and so I said, you know, they have this pause feature on Facebook. What if I just pause this person for the 30 days? What will that do? And I did that for, you know, probably about, I'd say about six or seven people on my feed and my feet got nicer. It got more positive. I started seeing, you know, positive affirmations. I started seeing joy in people's lives. I started seeing birthdays and all these things that were good. And so I kinda got a little addicted to pausing people, sorry, friends.
But all you're gonna do is talk about politics and how terrible life is on earth. Uh, I need to take a break from you. And I did that as a kind of an experiment about a month ago. And my feet just kind of really got nice and I enjoyed the interaction with the people, enjoyed seeing positive things in their lives. You know, grandchildren and births and marriages. And there was some sad, you know, a friend of mine lost his wife and things like that. But all in all, I saw a real life and, and not that. So I, you know, I think you're right with those 10 things, I realized one of my 10 things was this, this negative Facebook feed and you know, rather than just walking away with it from it because that's, you know, next to impossible. I just, well what if I just tried this tweak to it and it kind of gave me an opportunity to be more in the now with my friends and what's actually going on in their lives.
Rajshree: 25:43 Brought a lot of positivity to the other people who are in the feed. Right? It's not just you by that simple act of putting a pause for a few people, you uplifted and up-leveled you, your energy, your vibe, what's happening for you and enjoying that. But at the same time it brought more of that for other people and, and it kind of becomes a conversation we spoke about earlier in terms of happiness. You know, it's, it's going to the football game and having the barbecue outside first and engaging with it and then driving home and going home and saying, okay let's guys stop over and get a beer here and see what happens. So you in a sense became contagious. The happiness became contagious. And so I love that. You know, why not spread something more positive and why not become more conscious about how do I want this to look for me in my life?
Allan: 26:35 Absolutely. Now I've always been a big fan. Well once I, once I figured it out, a big fan of breath and breath work you the meditation cause that's what a lot of us in the Western world as we start kind of getting into this whole, how do we deal with stress? How do we take care of ourselves? It kind of always comes back to, well you know, meditation and that starts with breathwork for most of us. As I got deeper into the thought about breath, it kind of has the two things. One, one that you've kind of bring up in the book, but the other is the energy processes. In our bodies require oxygen. So if we're not bringing in the breath, if we're just, you know, because when we're stressed, there's little short little breaths and we're not really giving our body the energy, the force that it needs to be successful. But it does also give us this opportunity to be right here right now.
Rajshree: 27:24 And both are valuable, right? They're actually synonymous. If you have a lot of energy, that's what allows you to be right here and right now. And the more you are in the right here, in the right now, the more energy you have. So it's a virtuous cycle. And to your point, when we're under stress, if we are caught in the fear, worry or anxiety or the anger or the regret, we notice that our breath gets shorter and shorter. The more stressed we are, the more we kind of hold onto our stomach muscles in a way we hold onto our breath and we naturally tell people, come on man, just breathe. Okay? Just breathe. You know, because we notice that physiologically the innate response to stress is to sort of shut everything down. What we call fear or freeze or flight, you know, and just that tiny awareness, Oh my God, I'm getting stressed.
Let me make my breath longer. Does exactly what you said. Both those things. I notice if I elongate my breath, I calm down, but then I feel refreshed again. If nothing else, you're dumping out the CO2 that's just sitting in the lungs, which makes you tired. You know, in a closed room, you go to a doctor's office or you're, you're sitting on that flight. This happens to me all the time. As soon as they close that door, there's not enough fresh air in the flight. I start to get drowsy, groggy, and I crash until they actually open up the vent and allow fresh air to come in. I don't know if people know that they kind of don't let enough air in until they reach a cruising altitude. You know, everything is is just the bare minimums. So fresh air has a lot to do with our perception our outlook. It kind of gives us a fresh way to look at things. So more energy, more present, more present, more energy.
Allan: 29:22 Yeah. I still tell you they don't, they don't have enough fresh air on that airplane.
Rajshree: 29:25 No they don't.
Allan: 29:26 I don't want to touch anything. I don't want to breathe, I breathe really shallow on a plane. Cause I just, I just know I'm going to get sick. I'm just like, I gotta be positive about it. But yeah. So, you know, I guess this was a disconnect I always had because did you get into the concept of breathing, meditation and mindfulness? That, in my head it's always been one thing. But in the book you kind of say, no, isn't it? Meditation and mindfulness are not actually the same thing.
Rajshree: 30:02 No. At least not the way we understand mindfulness today in the Western world. You know, it's, it's more of a noun rather than a state of mind. Mindfulness is become a name and the way we practice it here is really using more mental stuff, more monitoring, more, you know, labeling more attention to what's happening in the mind. And well, it's just really hard to do. If we could do it, we wouldn't need mindfulness in the first place. And unfortunately, or fortunately, of course there's a lot of value to it, but 60 years ago when it first came into the West, people went, you know, to the far East and went into monasteries, spent some amount of time there and they took a single thread of an entire system, which was to label and to monitor physical activity and what's going on in our head. And that had its value in that it gave us the ability to have more, what I call frontal cortex, meaning greater rational, logical decision making aspect to us.
And it was really necessary in those days because times were different. But today we're so hardwired with our computers in our cell phones, they're kind of like an extension of us, we are always on. So our thinking brain is always on, it's always processing. And so meditation, the way I'm using it is really letting all of that mental brain stuff to settle down, to get quiet, to shut it off somehow or another. And you'll see when I say we're always on, you see the sleeping industry is growing like crazy, meaning the pills and the pharmaceutical world. Because what was once natural isn't happening anymore. We're not sleeping. I know so many, many people, every course I do, students show up and if I ask how many of you feel like you go to sleep and wake up more tired in the morning, 60% of the room will raise their hand.
How many of you people feel like you had eight hours in bed but you're not sure it was I thinking all night or sleeping? 70/80% of the room will raise their hand feeling like, yeah, I just feel like I'm processing or thinking all night. And that means we're keeping that thinking brain on. And so what we really need to do now is to click off, not just close the file we're working on in front of us in this moment, but close the tabs in the back. So we conserve energy so that we give a rest to the whole computer. You know, the hard drive. And so mindfulness is good for something specific, but meditation is a conscious pause, a willingness to let the mind drift, not hold on, not be aware, not lock it into something, allowing it to drift, let it be as it is.
And that unwinding actually gives us deeper layers of rest. When we go to sleep, we kind of connect better with people in front of us cause where are we listening in instead of our own stuff that's going on in our head that's constantly on, you know, it gives us more energy of course, and so on and makes us happier.
Allan: 33:27 Yeah. I, you know, that was one of the challenges that I've, I had when I was, you know, kind of in my hyper stress state of how do I, how do I actually get my brain to stop this stuff? You know, I'm drinking out of a fire hose every day. How do I shut it off, you know? And that made sleep very, very difficult. And so I worked on things that, it started with breath work. It started with taking just short pauses during the day, uh, where I would sit down in a quiet office and say, okay, you know, and I had the Headspace app on and I'm kind of going through this process of, of getting mindful or at least, you know, being aware that all these thoughts were actually out there all at the same time.
And then I was jumping from one to the others before I even got to play out. One idea, one thought, one fear, one anxiety. I was onto the next one. So they were, they were just constantly looping in my head and I had never really figured out how to get somewhere else other than in those stress loops.
Rajshree: 34:28 But, but what if we didn't even have to figure out or even notice those thoughts? What if we had an on off switch to all this thinking, you know, that's really what I'm kind of talking about. Let's go past that. Having to be aware because the truth is, look, if you see parents tell their kids at a dinner table or while they're studying focus, you know, be here, be present. Come on, stop thinking about all those other things in focus. If that kid turns around and says, okay, mom, okay dad, how?
They really wouldn't have an answer to that question. If you ask adults to sit still for a few minutes, it's not easy. If you ask them to close their eyes, they're like, no, I can't do that. Right? Eight out of 10 adults will say to me, I don't know if I can sit that long. I don't if I can sit still, I don't know if I can close my eyes and so what I say is, okay, don't worry about it. Use the breath like an exercise. You don't have to close your eyes. You don't have to find, you know all the paraphernalia of sit well in, in a proper place, in a quiet place or anything. I just say three times a day create a pause. Any way you have to breathe. I'm just asking you to breathe consciously as an exercise, not as something that you focus or have to pay attention to.
And so first thing in the morning, as soon as you wake up, I tell people just lay in bed, doesn't matter or sit up and lean against your headboard and do 10 long breaths in and out. You're just consciously breathing. I don't care if your mind is focused or not focused thinking or not thinking. And you know, looping from one thought to another, just 10 long breath thing, it'll do exactly what you said earlier. Number one, it brings in more oxygen. We've been, you know, laying still, we haven't been active. Our lung and our breathing capacity has reduced. So number one, it brings in more oxygen. For number two are out-breath is an off switch to thinking. And a lot of times we wake up in the morning processing stuff that we were entering into sleep with. So 10 long breath, first thing. Second thing is I always say before lunch, if nothing else, you've ordered your food.
Maybe you're sitting down in your office cafeteria just before you eat or as you're walking to the cafeteria, nobody knows you're doing it. You don't need to close your eyes, do 10 long breath in and out because you're breathing. Number one energizes. It's going to bring in more oxygen, but number two on the out-breath, you're going to empty something from your head. You're going to lower the number of thoughts that are going on in your head and that's going to change how you digest food, how fit and well you feel around what eat. It's important that we absorb, we assimilate, we digest with a calm state of mind because we're not just our body. We are what we eat and yes, we eat carbohydrates and protein and all of that, but if we're sitting there stressed out, you're kind of chewing that stuff back in and in an old traditions, you know, there was a time when we sat quietly to eat, not just because, Oh, it was some ritual, but it did a lot.
And today we know about gut health, we know about biome, we know that friendly bacterias thrive when we're not under stress and when we're under stress there's too much acid. So we don't thrive. So again, if not every meal, at least before lunch, 10 breaths, then go ahead and eat. And the most necessary if you do it nowhere else is before bed because how you enter sleep is really gonna determine the quality of sleep. I just know that I could be so wired with so many things when I get into bed, say, okay, a day in a life is over. I did the best I could and then I start to take long breath in and out. By the time I get to my fourth or fifth breath, I'm asleep, I'm out. And what I'm doing is shutting off the would of could of should of, you know, the yada yada files that go on.
And if we enter sleep like that, our emotional brain, our unconscious or subconscious is going to be processing that. That is a computer that's getting drained and then we wake up feeling like somehow I just feel like I got up on the wrong side of the bed or I'm not so rested and I wish I had more time. So just these three pauses, nobody needs to know you're doing it. It doesn't matter if you've got your eyes closed or not. Honestly, if the listeners out there, you know, if they just do it, they'll say, wow, okay, this is something I'll not let go of anyway. I have to breathe. I'm going to do it consciously three times a day.
Allan: 39:40 If they listen to last week's episode, when I had Amy Serin on and I and Dr. Serin, We actually talked about this specific thing with the parasympathic nerve, that nervous system and the, and the stress switch and, and everything there. And so you're, you're, you're, you're talking right up my, I'll have, you know, we've got to turn this thing off. We've got to get our brain to think, okay, we're safe. We don't have no fight or flight to go on right now. We can go to sleep and actually get good rest.
Rajshree: 40:08 Yeah. Yeah, absolutely. And, and I don't think that, I mean when unfortunately we've never taught that. Like your breathing is connected between these two, right? The sympathetic stress response, as we say, fear, freeze or flight, which was meant for emergencies in life and it's connected to the parasympathetic meaning the rest, the calm, the happy, the loving state, the easy-going state. Internally body can be dynamic. But internally calm, I mean if you see any, you know, professional, any athlete, their mind has to be calm but their body is in high gear, high-performance mode and your breathing is connected in such a way that if you elongate your breath, if you make it longer, you move from, Oh my God, Oh my God to I'm going to do it. Your mind naturally shifts in attitude and so anybody can do it.
The kid or the adult, you know, as busy as we might be, you do it while you're moving in a board meeting. I often tell people, because by the time you leave an hour of a board meeting or any meeting for that matter, you just kind of sat there, wiring yourself up with, Oh my God, one more meeting. Why is this happening? Why do we need to listen to this? Oh, it's the same old stuff. All that's happening is we're getting wound up and then you gotta go sit at your desk and do all that work. And so I just say to them, just sit in the board meeting any, anyway, listening isn't gonna get taken away because you're breathing. So do both of those activities. Let the listening be there, but breathe a little bit long in and out. And you'll walk out of that meeting and say, okay, well that's that. Let me get back to what I have to do.
Allan: 41:56 Absolutely. I wish I'd had that advice three years ago. Um, I define wellness as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
Rajshree: 42:13 So for me, uh, again, I say, you know, no matter what breath is your number one tactic to stay well physically, your body needs the oxygen mentally, it brings your mind in there, present in the here and now. To some degree it lowers thoughts depending on how well and how long you breathe. Number two, I always invite people and I do it every day when I go to bed, I really tell myself, you know, sometimes out loud, even my hand sort of lands on my chest and I say, this day is over.
It's like a life over. However it's been, tomorrow I invite new possibilities. I really consciously let the day go even if it's in words and a concept only. That's the second thing that I will always do. And the third thing is I invite people to say, no matter what, you're the driver behind your life. You got to take five minutes a day, morning or evening too, just quiet down and reflect. To be grateful to recognize that everything that we think isn't as bad as we think that you know, the universe is behind me. Just five minutes, maybe as you enter your, your bed, maybe as you get up in the morning after the 10 breaths, just to say, I'm going to make it a great day. It's a type of meditation. It's self-connection self-awareness saying I matter because I'm the driver of my life, I have to take a break. Five minutes.
Allan: 43:52 Rashree great. Thank you for those. If someone wanted to connect with you, learn more about the book, where would you like for me to send them?
Rajshree: 44:00 So certainly for the book they could just go to Amazon. The Power of Vital Force. Actually, I don't know how to make this available to your readers, but if they just go to my website, Rajshreepatel.com and put down that you came from your show. There is an online course with a lot of tools and tips available to people. It's 11 sessions. The last session is a live webinar. That could be a big bonus gift in terms of the book and how to use it. So the Power of Vital Force on Amazon or Barnes and Nobles or rajshreepatel.com.
Allan: 44:40 Great. Uh, well I'll definitely have links so let's stay in connection at that. Thank you so much for that gift. You can go to 40plusfitnesspodcast.com/402 and, and I'll make sure to have those links in the show notes. So Rajshree, thank you so much for being a part of 40 plus fitness.
Rajshree: 44:59 Thank you so much for having me. Happy to share my morning with you. Absolutely.
I hope you enjoyed our conversation today with Rajshree. If you'd like to continue this conversation or talk about anything else, health and fitness related, I'd like to invite you to join us at our Facebook group. You can go to 40plusfitnesspodcast.com/group. It's a really supportive group of people, not overly, you know, bombastic a have too many posts and whatnot, but just a nice group of people to hang out with, ask questions, have some support, have some accountability. I really enjoy interacting there. It's the best way for you to get in touch with me and interact with me. I'm on there every day talking to folks, so that's the best place to go. If you want to be a part of my community, go to 40plusfitness podcast.com/group.
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In Aware: The Science and Practice of Presence, Dr. Daniel Siegel teaches us how to use meditation for a better life, better relationships, and stress reduction.
Allan (1:07): Dr. Siegel, welcome to 40+ Fitness.
Dr. Siegel (1:12): Allan, it’s great to be with you.
Allan (1:14): You told a story in the book Aware how you had, I guess, someone who was a student or someone that was listening to one of your talks, and she came up. And due to where her head was, her awareness and the way she looked at the world, she misconstrued your name, Dan Siegel, to Dancing Eagle.
Dr. Siegel (1:34): That’s right. Dance Eagle.
Allan (1:37): I thought that was interesting because a very similar thing happened this morning, or a story my wife was telling me that happened yesterday. We’re traveling to Hattiesburg for a tailgating event this weekend for football. I’m going to go to the football game. And as we were planning that trip, I wanted to know if she was okay with us leaving early Saturday morning. So, I typed a text to her real quick, “Are you okay to go to Hburg (Hattiesburg) early Saturday morning?” And I sent that to her. Now, what I didn’t know and what happened was, because she had forgotten her lunch, she had gone over to Whataburger to get a burger, and they talked her into upsizing to the fries, so she was a little disappointed in herself. And she sees the text and she sees the term “Hburg” and she immediately reads “hamburger”.
Dr. Siegel (2:27): Oh my gosh.
Allan (2:33): We sometimes see reality one way and it’s not actually what’s happening. It’s just shaped by all these other things that are in our heads.
Dr. Siegel (2:41): Totally. You get primed, your mind is ready to look a certain direction when actually the things going around you are going in a different direction.
Allan (2:50): One of the reasons I reached out for your book in particular was, I haven’t talked about meditation, so I wanted to get someone on who was a real deep thinker in this topic. And I was really glad to see your book come out so we could have this conversation. You took me on a journey that I was not expecting. When I’ve looked at meditation in the past, I’ve always thought of it as more of a stress management, Zen kind of activity, but there are a lot of other benefits that we can get out of meditation.
Dr. Siegel (3:26): Absolutely. And meditation is a word that sometimes gets people confused, or they have certain emotional reactions to it. It just means some practice to cultivate your mind, to develop your mind in a positive direction, to strengthen your mind really. When you look at it that way, there are different aspects of the mind of course, like focusing attention or how you have certain kinds of intention, and you can actually strengthen those abilities. So, in the book I wanted to really review what does the science tell us of meditation, and then how can you actually learn to do what science says is really helpful for your mind, your body, your relationships? That’s why I wrote the book Aware, to put all that in one place.
Allan (4:12): I actually think the human brain is fascinating, and the way that we do things, like, Hattiesburg and hamburger. You went really, really deep on this, but to start the context of it, you gave me what I thought was a very brilliant tool to manage this practice, and you call it “The Wheel of Awareness”. Do you mind going through and briefly defining The Wheel of Awareness and how we can use that to, in a way, better structure a meditation practice? I know I’ve gone through walkthroughs with people, or the guided meditations, but this one was one of the, I guess, most comprehensive, but easy to understand methods I’ve ever seen.
Dr. Siegel (4:56): I’m so happy to hear that, Allan. My daughter will be happy to hear it too because she helped me with the drawings in the book. She’s in her 20s, she’s a meditator. It was really important for me in setting up this book, and for Maddie, my daughter as the illustrator, to try to make things as direct and clear and understandable as possible, while at the same time not leaving out anything about the incredible richness and depth of what we know from science and what you’re going to experience in your own meditation practice. So, The Wheel of Awareness is a really simple and accessible tool. It’s an idea that’s also in meditation, where you take two scientific concepts, which are really foundational in the work I do, and bringing them into one approach. Those two ideas are this – health and wellbeing come from a process that we can simply name “integration”. And integration is where different things are brought together, where you link or connect differentiated or specialized things. If you think about walking, your left leg and your right leg need to be different from each other, but to walk smoothly, you need to link them – left, right, left, right. That kind of thing. In a relationship like with your wife, when you’re going to go tailgating, you want to know, “I would like to leave early and I need to check with her to see what her needs are.” So you were right there, Allan; you were differentiating your needs. But in reaching out to her and asking her, even though she interpreted “Hburg” as “hamburger”, she was being linked to you. So you were offering an integrating experience, knowing she’s different from you. That’s the differentiation. But then reaching out with compassionate, respectful communication – that’s the linkage. So, whether it’s an integrated relationship or an integrated brain and body, that seems to be the basis of wellbeing. It’s remarkably simple, but incredibly supported by science.
The second scientific statement is that consciousness, being aware, is needed for change. When you want to intentionally try to change something, like the plans for when you’re going to the tailgating thing – you both have to be conscious of what you’re doing. So I thought, what happens if you integrate consciousness? And there’s a table in my office with a glass center, and I said, if consciousness is simply defined as having the knowing, like if I say “Hello”, you know I said “Hello”, but there’s also the sound “Hello”. If we put the knowing, called “being aware” in the hub of a table, in this case that’s called a wheel, a hub of a wheel; on the rim, we would put the knowns, like in this case the sound that we know from hearing or sight, which is basically light coming into us, or smell, taste and touch. So you have the first of four segments of the rim, which would be the outside world coming into you that you touch, you smell, you taste, you hear. Then you move the spoke of attention over, this singular spoke, and then you explore the interior sensations of the body, like the feelings in your muscles or your bones or your organs like your lungs, for example. You move this spoke over again to the third segment of the rim, which is all the different thoughts and feelings and memories, your images you might have, mental activities. And then you move this spoke over one more time to your sense of relationship, like your feeling of connection to your wife, or your friends who are going to be at the tailgating party. Those are interconnections in the relational world in which we live, and we can open up to sensing them in this fourth segment of the rim. And then in a little bit of a more advanced step, we actually take that spoke of attention and bend it around and just explore the hub itself. Pure awareness. I did this with patients and they started getting better from anxiety, mild to moderate depression, dealing with trauma and dealing with some issues just to finding meaning in life. It was really helpful. And then I did it with my students who are therapists. They found it helpful. So I started doing it in workshops, and then as a scientist I just decided to do it systematically. So I did it with 10,000 participants in workshops. I had them take the microphone, and for those who took the microphone, recorded those results, and then saw universal patterns around the planet, because I did it all around the world, and then tried to explain from a scientific point of view, what does the wheel do for us that can bring such health benefits? And then, what does it tell us about the nature of our minds?
Allan (10:07): I think that’s where at first, sometimes it’s a little easy to get lost on this. But to recap, the way I interpreted this was, if I think of a wheel – a top of a table, or a wheel – I’m in the middle and this is my current state of awareness, my current knowing. And then there’s this other stuff coming in. I’ve got what my eyes, ears, nose and everything is telling me about my world. I’ve got the information that my body is giving me about what’s going on – pains, aches, stiffness, soreness, itching or all that’s coming in from my body. And most of the meditations I’ve done had been there, and I never really turned around and say, “Let’s talk about my state of mind. What am I thinking and what do those thoughts mean? Am I interpreting from a place of goodness and good intention?” That to me was a next step. Then you get to that fourth level or fourth part of the circle on the outer rim, where now you’re thinking about what other people mean, can I emote and understand their perspectives and their communication and those kinds of inputs, awareness that’s there? And as you do this, you didn’t say this so much in the book, but I kind of felt like you start to try to expand that hub in the middle, that the hub actually would feel like it’s getting bigger.
Dr. Siegel (11:40): Yes, exactly. That’s an analogy, like if your hub is just the size of an espresso cup, it’s small. And if life dishes out a challenge, like a tablespoon of salt, and you dump it into that small container of awareness, let’s say it’s like water – it’s too salty to drink. But if you expand, just like you’re saying, Allan – if you expand that hub so it’s like a 100–gallon size, which you can do with The Wheel of Awareness practice – then when life dishes out a challenge, which is the analogy of a tablespoon of salt, you’d dump it into 100 gallons; it’s fresh to the taste. So, it’s really important that we cultivate that hub of awareness, and in the book, you learn how to do that.
Allan (12:25): You based this on what you call “three pillars of mind-training”. I think it’s really important for us to understand that, because if you use these three pillars, I really do believe this gives that practice, the energy to make it succeed. Do you mind going through the three pillars of mind-training?
Dr. Siegel (12:44): Absolutely. This is what scientists have stated are the three, and there’s probably going to be more in the future, but right now these are the three that are foundational, because they build the structure of a really solid meditation practice. The first of these three pillars is “learning how to focus attention”. You’d be surprised how accessible this is for children or adolescents or adults even, to strengthen their ability to focus attention, notice when a distraction is there, and redirect back to their intended target of attention. When people learn to focus attention, you strengthen those areas of the brain, of course, that you’re using for attentional processing. That’s the first pillar – focused attention. It lets you see with more clarity, depth and detail, because you’re stabilizing your ability to hold attention.
The second pillar is called “open awareness”, and this is where you are basically learning to sit in the hub and invite anything in from the rim. It’s a kind of “bring it on” attitude, and this amazingly has a different kind of impact on the brain, but it allows you basically to distinguish a spaciousness of awareness in the hub from the particular things you could be aware of on the rim. So instead of like the focused attention thing where let’s say you choose sight for your particular focus at that moment, or hearing, instead now what you’re doing is you’re saying, “I’m not going to choose a point on the rim. I’m actually going to rest in the hub.” And that further differentiates hub from rim, which is very important, as we can talk about in a moment.
The third pillar beyond open awareness and focused attention is, I call it “kind intention”. Other people call it “loving kindness” or “compassion training”. If you think about the mind, the mind can have a mental set, kind of an attitude, if you will, and that attitude can be angry and hostile, or can be kind and caring. When you cultivate a kind and caring attitude – we’ll just simply call it intention – it really sets the whole tone of the day. It sets your emotional responses to things, it sets your responses to yourself and others, it sets your responses in terms of how you’re going to behave. And the research is really clear. The more kindness you have in your life, the healthier your body is, the healthier your relationships are, and overall the healthier your whole life becomes. So, kindness is not just icing on the cake, and it’s not even the cake. It is the main meal. You can cultivate it. And when you put these three things together, I call it “three pillar training”, research shows it’s going to do a number of really, really positive things in your body and your brain, that if we name them, if you hear this list, you would say, “Oh my gosh. If there’s a vitamin that would give me that, I’ll take it every day.” And it’s not a vitamin, but it’s a very simple practice, just like you brush your teeth every day. You can develop a regular practice of doing these three pillar trainings, and they’re all embedded into one practice of the wheel, fortunately. So, if you run around finding different practices, you could just do one practice; you get all three of the pillars.
Allan (16:23): Yes. One of the reasons that I’ve had a renewed interest in meditation in the last couple of years is stress levels. Right now, that’s one of my core goals in life, is to do some things that help me reduce and/or manage stress. When I got into the book, as I said, it really took me in an entirely different direction to understand the true value of meditation. I really related to the story you told of Zachary as he went through, because he, like me, was working in a kind of environment where he couldn’t necessarily be himself or didn’t feel like he could be himself and be real. As a result, he had a lot of relationship issues with work and otherwise; he had pain even. And using the practice, it really did change him. I’d like for you to, if you don’t mind, go through and tell us a bit about Zachary’s story.
Dr. Siegel (17:26): Absolutely. Allan, thanks for pointing that out because first of all, in terms of your first statements, a lot of people turn to meditation because of stress. I think it’s a most common view that you hear people say is, meditation or mindfulness is a stress reducer. And while that’s true, as you’re pointing out, it is so much more, and Zachary’s story is a beautiful example of that. I started doing The Wheel of Awareness in workshops, and there was one center, Ed Bacon’s Episcopal Church in Pasadena, where Ed is the pastor. He wanted me to do a Wheel of Awareness seminar. So we did a 3-day workshop, and it was filled. We had 300 people come, and one of the participants was a fellow we’ll just call Zachary. When Zachary came, his brother brought him. He had just a little bit of a restless feeling at work, like maybe it wasn’t exactly as fulfilling as he hoped it would be. He was very successful financially, had a spouse and several kids. The family life was great. His wife was very happy with him, he was happy with her. Everything was going fine, but as he told later on, something just wasn’t quite right. And so his brother said, “Let’s see what happens. Come to this workshop.”
So, he comes to the workshop, and when he’s doing the wheel practice, two things happen in the workshop. We do the wheel several times. The first was that he had had a pain in his body, and I remember where it was in the actual person, but I don’t remember how I changed the pain in the book. Let’s just say it’s in the shoulder, chronic pain in his shoulder. May have been his knee or his hip or something. So he has this chronic pain, and during the wheel practice, as he’s going through exploring the signals from the outside world in the first segment, the inner sense of the body, becomes aware of his shoulder of course, because you go through the whole body. When he gets to exploring mental activities and opening awareness, suddenly the pain hugely decreases in intensity. And then when he bends his spoke around, something shifts and it’s kind of a tingling sensation in his body. He does the wheel a second time – same thing. And at the end he comes up to me and says, “I don’t know what happened, but I’ve had this pain for like 15 years, and it’s gone.”
And if it was just Zachary, I would have been like, “Oh my God, what a weird thing.” But this happens an every workshop I do. When you do it with 10,000 people, you get a lot of data. It turns out that there’s a whole set of research studies on this, where practices with the three pillars that some people call “mindfulness practices”, other people wouldn’t put the kindness in there for that. It’s a big debate in the field. Don’t worry about that. But anyway, we’ll just call it “mind-training practices”. They do have not only a decrease in the subjective feeling of pain, but when you put a person in a brain scanner and you look at how pain is registered in the brain before and after the meditative practice – sure enough, there are far less signals in the brain registering pain. So it’s not just like a person’s ignoring it; it’s actually less pain. That was remarkable, and that really affected him that you could do something with your mind that affected you so powerfully.
The second thing that happened was when he bent the spoke around into the hub itself and just explored the hub, he said what quite a few people have said actually. It’s hard in this context just to say it, but he experienced a feeling of love and connection to other people, and this interconnected feeling of being a part of a larger world, of nature, of life, that he had never felt before. And it brought tears to his eyes, and it gave him this, in his words, feeling of meaning that he then began to realize was missing in the kind of work he was doing. So, a year passed and Ed Bacon asked me to do the workshop again. And this fellow came with his brother to a lunch we had right before the start of the next year’s workshop. It was amazing, because we all had lunch together, and he said that that first workshop gave him such a powerful experience of losing the pain and gaining a sense of meaning and connection, that he felt he really wanted to pursue more about that and had made plans to switch to a new career, where he could involve The Wheel of Awareness and practices like that, that could get you in touch with a deeper sense of purpose in life. The second workshop had the same kinds of results for him and others as well.
And he’s not alone. People find this clarity when they distinguish hub from rim and integrate consciousness, where they realize you could live a life of meaning and connections, life with purpose, that research shows is actually a fabulous way to bring more fulfillment to life, bring a feeling of things being really powerfully significant. So, rather than what he was doing before, which was good – he was successful financially, bringing in financial resources for the family – that’s important. But he really felt something had been missing. And now, years later of course, he is pursuing this career where he can make this a part of his life, and he’s thrilled about it. Even the way he holds himself, you can tell when you speak with him, is just very different. He’s very alive, and every day feels like an incredible gift for him.
Allan (23:56): That was what resonated with me with this story, that he wasn’t necessarily looking for these as he got into the practice. But by following a set practice like you’ve put together here with The Wheel of Awareness and using the three pillars, it opened him up to release those things and find more meaning, and the pain went away. Those to me are magic, when you break it down. But it’s founded in science. I’ve had other authors on, like Dr. Tatta and his book Heal Your Pain Now. That’s one of the things he was saying, that you’ve got to get your mind as a part of the solution for the pain, and it works. But again, the book was really, really deep. It goes into the way the brain works, it talks about a lot of the science, which I thought was fascinating, because I really do enjoy kind of geeking out on some of these things. But to take this back down, The Wheel of Awareness and the three pillars – that is a basis. I was fortunate I bought the audio book, so I was able to listen along as you talked us through the practice. I know you have some of that on your website as well. If someone wanted to learn more about the book, learn more about you or get the information you have on the website, where would you like for me to send them?
Dr. Siegel (25:20): I think going to the website is a great idea. Allan. It’s DrDanSiegel.com. There you’ll find free resources. So you can go to the Resource tab and do The Wheel of Awareness practice if you’ve never done a practice like that. You could do the Breath practice first for a little bit. The videos we have up for free, and all sorts of stuff, are really intended to let people get familiar with these ideas, because just as you’re saying, there is a practice you can start doing that’s going to really help bring health and connection and meaning in your life. If you’re interested, like Allan is, and as you said, geeking out of really learning about this stuff, the way I divided up the book is, the first part you learn the practice, and that’s it. You don’t need to read the science. But the second part you learn some of the science if you want to learn it. You don’t need to learn it at all, but if you do, you realize how. And when you get into the third part of the book, how did Zachary change? Where does meaning and connection come from? I’m an educator and a clinician and a scientist and a father and all sorts of things. I really want to know how these things happen. So, if you’re up for it, in part three, you explore the life situations of five real people and how when you understand the science, you do get to a really deep clarity about why Zachary was able to change and what the wheel meant for him. And then in part four, it basically says, “Let’s see how you can weave this way of living essentially with an expanded hub. How can you bring that into your life in a regular way?” We have things called “dedicated” or “formal” practices that we do 10 minutes, 20 minutes a day. But the real integration happens when you weave the learnings from that time into how you live your whole day. That fourth part of the book says, “Let’s talk about that. Here’s how you can do it.”
My hope is that the book will be a very practical guide, including the science for people who want to dive into it, but you don’t need to dive into it, so that you know. As Louis Pasteur, the scientist, once said, “Chance favors the prepared mind.” So, even if you just get a glimpse of what the science is saying, get a feeling for it, workshop participants have told me even though they didn’t understand all of the science, and no one does, even people presenting it – you get a glimpse of it, and that glimpse gives you a clarity about what something like the hub really means and why accessing and expanding it is so helpful for you. You’re integrating your brain. Literally, you’re going to strengthen the structure of your brain. You’re going to make your immune system function better, reduce stress, optimize your cardiovascular functioning. You’re going to reduce inflammation. This blew my mind – you’re going to even optimize an enzyme that repairs and maintains the ends of your chromosomes. And when I turned the book into my colleagues who had written about that, Elissa Epel – one of them – wrote me back. She said, “Dan, this is a great book and everything’s accurate, but you left something out.” And I go, “Oh my God, I have to write another chapter. What did I leave out?” And she had written a book called The Telomere Effect with the Nobel prize winning Elizabeth Blackburn. So Elissa writes me back and she says, “You need to say that these trainings that the wheel has, slow the aging process.” So I wrote back to her and I said, “How can I say that?” She goes, “Because that’s what it does.” And this is the world’s expert on aging.
Allan (29:27): I’ve had her on the podcast. We talked about The Telomere Effect, and yes, it actually does.
Dr. Siegel (29:32): It’s amazing.
Allan (29:33): But the cool thing is – and this is a bad analogy for me to use – is that you’ve lit a fire under my butt to really ignite and start doing my meditation practice. And I know I should pick a calmer analogy, but nothing comes to mind.
Dr. Siegel (29:47): No, that’s good. We’ve got to light each other up, Allan. That’s what we’ve got to do. That’s a good analogy, I love it.
Allan (29:52): Alright. If you want to find that website, you can go to 40PlusFitnessPodcast.com/342, and I’ll be sure to have a link there to Dr. Siegel’s website and to the book. Dr. Siegel, thank you so much for being a part of 40+ Fitness.
Dr. Siegel (30:08): Allan, it’s a pleasure. Thank you.
Allan (31:17): If you enjoyed today’s episode, would you please take just one moment and leave us a rating and review on the application that you’re listening to this podcast right now? I’d really appreciate it, and it does help other people find the podcast, because it tells the people that are hosting these podcast episodes out there on their apps that you’re interested and they know that other people like you might be interested. So please do that. If you can’t figure out how to do that on your app, you can email me directly and I’ll try to figure it out for you. Or you can go to 40PlusFitnessPodcast.com/Review, and that’ll take you to the iTunes where you can launch that and leave a review there. I really appreciate the ratings and reviews. It does help the podcast, it helps me, so thank you very much for that.
Also, I’d really like to continue this conversation a little bit further, so if you haven’t already, why don’t you go ahead and join our Facebook group? You can go to 40PlusFitnessPodcast.com/Group, and that’ll take you to our Facebook group where you can request entry. It’s a really cool group of people, likeminded, all in our 40s, all trying to get healthy and fit. I’d really love to have you out there and have you a part of that conversation. So, go to 40PlusFitnessPodcast.com/Group.
October is really shaping up to be a busy, busy month for me. As you know, we did the Ketofest a few days ago, and that turned out really good. Really enjoyed spending time with folks there, and I hope you enjoyed it if you were there. Of course, I’m putting out the extra episodes each week; I hope that you’re enjoying those. I know I enjoy the conversations. I’m recording a little bit in advance just to keep up with it, because it’s a lot of work putting on a podcast episode. And then of course there’s the work on the book. Even though we finished the manuscript and it’s going into the phases of getting it turned into a book, and now an audio book, there are still so many moving parts to that. I want you to be in the forefront of that. I want you to be on the team with me, please. So, go to WellnessRoadmapBook.com and join the launch team. I’m not going to ask a whole lot from you there, but you’re going to get a lot of bonuses, a lot of extra content, things I can’t share with anybody else, things I won’t share with anybody else. You’re going to be on my select team to be on the forefront of launching this book. I think this book is going to do a lot of good for a lot of people, and I want you to be a part of that team. So, go to WellnessRoadmapBook.com. Thank you.