This Feb 19, 2024 conversation with meditator, yoga therapist and author Ann Swanson jumps into plenty of topics in her new book Meditation for the Real World and others such as the importance of science and research in mediation and yoga and the effects thereof, the eight limbs of yoga, the surprising effects of mindfulness meditation on anxiety, the power of loving-kindness and compassion meditation, presence, appreciation / gratitude, embodiment, tai chi as a gentle and accessible practice, dance style metaphors, meditation challenge, and more
About Ann Swanson:
I’ve dealt with the type of anxiety that leads to passing out at the most inopportune times. My pain was once so constant and debilitating that I’d lay in bed for days. And I thought I couldn’t meditate because my mind wandered too much. How did an anxious binge drinker become a meditation teacher? Well, meditation didn’t just improve my life, but it saved my life. Since experiencing the transformative power of presence, I have devoted my studies to the science and traditions behind yoga and meditation. My first book, SCIENCE OF YOGA, has sold over half a million copies, and my second book has just been released. I am ready to share the science and practical tips explored in the book Meditation for the Real World.
Biography:
Ann Swanson is the author of the internationally bestselling book SCIENCE OF YOGA, which has been translated into over 15 languages. Her new book, Meditation for the Real World, illuminates the fascinating science behind meditation with step-by-step practices. She worked alongside Harvard neuroscientist Dr. Sara Lazar and an illustrator for the New York Times to create this science-backed visual guide. It’s important to note that Ann wasn’t a naturally “chill person,” and meditation didn’t come easy to her. Overcoming her own chronic pain and anxiety led her to India to study yoga and meditation, to China to explore tai chi, and to earn a Master of Science graduate degree in Yoga Therapy. Now, Ann blends cutting-edge research with ancient wisdom, resulting in realistic techniques you won’t just learn – you’ll love to live by!
Links:
Order Meditation for the Real World at http://www.meditationfortherealworld.com for exclusive bonuses, including science-backed audio meditations with music engineered to optimize your brain waves.
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- https://www.annswansonwellness.com
- https://www.instagram.com/scienceof.yoga
- https://www.linkedin.com/in/ann-swanson
- https://www.youtube.com/AnnSwansonWellness
Audio: Real World Meditation With Ann Swanson
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The raw unedited YouTube transcription of this podcast:
holess welcome this is Josh and today I have Ann Swanson with
me an how’s it going today good it’s morning time here you might hear some roosters in the background I’m I’m here
in Hawaii so they’re all waking up with us so here’s the standard question and
who is an Swanson and what does she do I am a yoga therapist so I work with
people individually to adapt their life style their yoga routine their
meditations specifically to help them with their their concerns with their
chronic diseases with healing with self-healing I got into yoga because I
myself uh dealt with a lot of chronic pain and anxiety I mean it was so
debilitating I would pass out at the most inopportune times and I needed some
tools to help me get through it and so meditation has really been a powerful
tool for me and that’s why I’ve been really focusing on meditation recently
and in my sharing I originally studied meditation in India and then with my
Masters of Science and yoga therapy dove into the research behind it and then I
now write about the research supporting meditation and how to apply it into your life
practically well beautiful um most people that listen to this show
know that I’m not usually um a gungho ho
nuts and bolts uh kind of science uh however I do like that aspect I think we
need uh pretty much any and all avenues to get people on board with meditation
and I know some people that they’re just like that they want to know what the experts say they want to know the hard
science behind it and if it really works according to science in the in the standard paradigm before they get into
it which I feel is a little bit unfortunate but I also like to add these type of things to to back up and to be
able to talk to people on all levels uh of how it works according to these paradigms and so before we get a little
bit into that though um why don’t you um go a little bit more into detail about
your yoga practice just as a background for me I started yoga like a a weekly
practice maybe in 2013 and did it almost up and tell around the the lockdowns and whatnot and
I just used it as a support for my own meditation practice so that’s my core practice and what I uh found I won’t get
into too many critiques but one of the reasons I gave it up is there was not too many straight men which is is okay
but which really surprised me from what I understand not to get into gender too much here but it used to be a thing in
India from what I understand only men were allowed to do it now it’s like the complete opposite in the Western World so I was a little bit befuddled by this
and that there’s eight limbs of yoga right but in the west it seems like mostly all we ever hear about is the ASA
practice so that’s um so if you want to talk a little bit about that and then
also about you know your your own yoga practice before we get into the science when you say the word yoga it means an
eight limb eight step or part program that includes the ASA as one component
of eight but the other compon components are the breathing practices and most of them in that eight
are really meditation like four out of the eight steps could be considered meditation so we do the ASAS and the
breath work to prepare our bodies and Minds for the meditation which is the
ultimate so if you don’t connect with going to an AA class that’s okay your
physical practice to prepare you could be your sport it could be exercise done
mindfully infusing mindfulness and Present Moment awareness into whatever exercise weightlifting you do so really
we want to prepare our body and mind for meditation and we know from the science
that when you exercise when you move your body you’re not only improving your
body from The Superficial level or from the looks or the muscles or the weight
you’re also changing the neurochemistry immediately medely and longterm you’re
changing your brain tissue you’re changing your immune response and you’re optimizing all the systems in your body
and even at a cellular level you’re improving when you exercise so this is going to help you get into a higher
state for meditation to be able to reach those higher levels in your meditation
and the reason I like the science is is twofold one is it it does convince me I’m one of the people that gets
convinced by it I’m like okay well if if this is true if this is really going to
affect my telome ears and help me reverse cellular aging and there’s evidence of this I’m going to do it um
but also as a yoga therapist and a professional in this field I see that
it’s important for us to be able to get into hospitals into schools and make these practices mainstream so that’s my
mission with science is helping more people that are in positions of power
whether it be policy makers they need the research uh School leaders they need the research
hospital leaders and and the people in charge that’s what they look at in the western world and and that’s just how
the world Works yes and that’s right so if we’re talking about mainstream everyday life
and excuse me I’ve been out of the corporate world for for quite a while now so it takes some memory to to to go
back into that and yeah it just I’ve heard success story after success story
of introducing these into schools and you know all the things that they’ve put really high caliber monks and MRIs and
you know have done so many research studies on all this and to to me that just seems so obvious I mean not
everybody has my experience where meditation completely turned my life around almost immediately and I
committed to it uh almost instantaneously so we come from a different approach on this but uh we
both agree obviously that it’s pretty undeniable of all the the benefit of meditation I tell people that it’s
almost like these are the the the the health benefits it has is almost like the side effect that just happens almost
naturally when we do a committed daily practice and and and keep at it and do
it um in the way so let’s um talk a little bit about what you found in your research and talking to people maybe
things you didn’t know beforehand maybe uh um ideas you had that were validated
maybe some other things that you were a little bit off track on you know who all did you talk to you know where did you
go and let’s just I think that’s enough to start for now yeah yeah I I
collaborated with neuroscientist Dr Sarah Lazar at Harvard she is one of
those researchers that puts monks and beginner meditators into those fancy fmri scanners and looks into their
brains to see the differences the immediate differences the differences within just 8 weeks of practice are
profound um what I’m finding is that the science is slowly uncovering and
confirming what the ancient Masters knew for ages right the intuition that you
experience it’s strong the the real life experiences that we’ve all had of transformation of meditation didn’t only
change my life and improved my life but it saved my life these experiences are
undeniable and Neuroscience is just starting to catch up it is a field that
is filled with mystery just like space travel we there’s so much to explore and we know so little about it uh so I find
that that it it kind of just confirms what we intuitively know like this works this helps me not get sick as much this
helps me with my mental health this helps me sleep better like all the intuitive things but when we have the
data to confirm it it’s like oh wow now people paying attention so for the most
part it it’s it’s not surprising what the research has uncovered however
there’s sometimes where I get something a little surprising you know when we are
looking at like what types of meditation are popular mindfulness is by far the
most popular and it’s because it has the most research to support it the most researchers have been interested in this
field of mindfulness that’s changing compassion meditation is slowly F rising
in the research and in popularity but mindfulness has been popular for a while
and when we think of mindfulness one technique that’s really common is just like paying attention to your breath
right it’s one of the most common focal points for meditation breath or body awareness feel the sensations in your
body and as you’re listening to this right now you can notice the sensations in your body that’s practicing
mindfulness now I have this problem when I go to the doctor’s office and I’m
in an extreme stress situation I pass out it’s like fight flight or freeze but
it is gone I am just dealing with the fact that the doctor is being dismissive
they’re rushing me by being on the floor convulsing not knowing who I am where I
am and going somewhere else so this problem obviously I want it to fix like
it’s very debilitating and for days after afterwards I’m in an adrenaline rush I can’t sleep so I wanted to fix it
and I talk to a yoga teacher like what do I do so they give me the classic focal point when you go in there notice
your breath notice your body notice your Sensations so I’m like okay I’m prepared I’m going to use meditation helps with
anxiety I’m going to use it so I go and once again the doctors and nurses are
being dismissive it doesn’t you know the the patient interaction is is not compassionate and when that happens my
body knows what to do and this time I start noticing My Body Sensations and I
start slowing down and then I start to feel my heart is beating out of my chest and I taste the metal and boom I’m out
quicker so this exacerbated my situation I actually got
worse from that meditation type and if you’ve ever done a meditation where you felt like worse afterwards sometimes
you’re just doing the wrong meditation for you or for that situation turns out
when I dove into the research I saw that people with acute
anxiety like panic attacks body awareness and breath awareness make it worse in the moment those are good
skills to have when you’re safe at home you’re comfortable you build the skill of body awareness but not in the moment
if the anxiety arises you need to use a different technique so I figured what
techniques would work in this situation and I found two I can share if anybody out there listening also has anxiety
like this and or you’ve ever experienced meditation making it worse then here’s
what you can do so you can place your feet on the ground and if you’re
listening to this feel the points of contact of your feet on the ground your body on the seat beneath you or if
you’re walking just points of contact of your feet on the ground as you’re listening and then with each exhale feel
yourself releasing and grounding in down this makes me very present and able to
answer the doctor’s an questions if they have them now if I can I do
visualization technique and this is where I imagine I’m at the beach wherever is a safe place for you I’m
imagining I’m at the beach so I’m curling my toes I’m literally moving my toes as if I’m moving them in sand and
I’m listening to my breath as if it were the sound of the waves and I’m going elsewhere so that was something of a
little bit of a surp surpris to me in my experience and in the research is that some of these techniques that we go to
and maybe a lot of meditation teachers that’s all they teach or yoga teachers that’s all they integrate they could
make it worse which is why I wanted to find therapeutic meditations based off
of the research and experience and my clinical practice that help with specific situations you name it like
Doom scrolling when you’re feeling overwhelmed there’s a meditation for that when you have social anx anxiety or
fomo there’s meditations that are specifically suited for those situations
that could help you through grief of loss of a loved one that are different than a meditation you might do before
you exercise or before you do a sport to focus and do your best performance so
that’s that’s the thing that surprised me is like it’s not one siiz fits all we really have to adapt it for the
situation and the person yes very important to you know we
hear these um stories to if people go on really intensive meditation Retreats and
when they start looking into the nature of their own mind due to you know a lot of habit energy throughout their whole
life that they’re really not aware of or whatever it might be that they some people just realize how out of control
their mind really is and they don’t realize that it’s it’s pretty much like that all the time they just have stopped
for a second now and turned Inward and and saw that it was like that and so some things will happen so this is these
are uh yeah it’s it’s not just some hippie dippy New Age um Airy Fairy stuff
sometimes I mean The Human Condition is a really you know intense thing you know
it’s um Being Human isn’t for sissies I say came from a um saying my uncle said
that getting old isn’t for sissies but you know it’s it’s no uh light thing to
have this Human Experience we’re having you know we’re all going to experience pain in one form or another uh it’s
inescapable so you know what is the best way to view that and then to respond to
it and you know what are the tools and techniques that we can use to to notice
this and then um apply what’s needed the best thing that’s needed like you’re
saying in the moment especially and then also you know long term you also mentioned when you’re at home too and I
was wondering if you’ve heard about loving kindness practice this this friendliness this well-wishing you know
it’s often an antidote to ill will but it it seems to have a relaxing effect on
some people um and also compassion practice as well have you found that
works for um um I don’t know what to to say about your
situation um anxiety fear dread what would you what would you call it or what
what kind of label and then labels can be problematic too right if we uh sometimes they’re very helpful they give
us an understanding of what’s going on but then if we take an a label as an identity and say oh that’s who I am this
is me this is permanent this is never going to change then it’s not so helpful
I feel in my experience anyway so um a couple things there again so like loving
kindness and compassion and then you know how do you how do you um feel about
these I don’t know diagnosis labels or um
yeah great questions I’ll start with the loving kindness because this is perhaps
my favorite type of meditation and the research is supporting that developing
compassion for yourself and others is really beneficial for your mental health
obviously but we have data to support this as well as your immune system when
we focus on and imagine a person happy and smiling for just 5 minutes literally
like that was another thing that surprised me in the research is that short practices 3 minutes 5 minutes make
a difference there’s immediate effects so if we do this for just 5 minutes they’ found a decrease in specific
antibodies in your or excuse me in increase of specific antibodies in your immune system that help you fight off
Invaders so we want to have that it’s really important to boost the immune
system in a way that’s uh in a balanced way and also it’s loving kindness and
and compassion towards others and self is very helpful for your own self-image
for your own confidence and for your connection with others so loveing
kindness I I do this as a practice as a like 10-minute meditation where you
repeat May may they be safe may they be healthy may they be joyful may they be
free from suffering may they be at ease but you can think of someone if
you’re listening to this right now think of someone that you’d like to send that loving kindness to and you imagine them
glowing you imagine them with light it doesn’t have to be a whole 10-minute practice it can be a one minute
meditation where maybe you’re around someone that’s even frustrating with you
you imagine them glowing you send them may they be safe I find that’s easy even if I’m dealing with road rage somebody
just cut me off I can say may they be safe maybe I can’t say may they be at
ease and get to that point because I’m frustrated with them but I can at least say may they be safe and that’s the
benefit of this loving kindness meditation is you can use it in your head anytime anywhere it doesn’t have to
be this long formal practice I use it specifically uh with my partner for road
rage we we’ve been struggling with uh traffic and and people in that situation
and uh it’s made a huge difference we end up laughing it off rather than letting our blood pressure rise so
loving kindness has been a GameChanger in my life I when I do it for a person a
random person I notice suddenly they’re super nice to me I did it to the
security guard in my building I would just use her as my person and then she just was so so loving and out of the
blue there was no connection nothing it was just I didn’t do anything different I was just sending her loving kindness
it makes a huge difference so I encourage people to do it as like a one minute meditation little little bites
through the day little a little snacks of meditation and then to the labels I’m
with you on this I feel like when we identify with a label we identify with
our trauma it can be debilitating it’s good that we have so much trauma
education and that mental health is now accepted as a real concern I appreciate
that but if we just focus all the time on our triggers the things that cause
trauma we just focus on the past we’re not present and that’s the the key is
integrating presence we want to be present in the moment and that’s a key
to happiness we’ve seen this that that when you are present when you’re doing
something and you’re thinking about the thing you’re doing you are more likely to be happy and the researchers conclude
that that is the cause of Happiness no matter what you’re doing washing the dishes it doesn’t matter what you’re
doing when you’re present doing it you’re happier so I encourage people to look at
what social worker Deb Dana uh coined as glimmers so rather seeking out these
triggers and talking about this I feel triggered by this that which you know there’s some value to acknowledging that
working in therapy absolutely but can we also through our meditation practice
through the way we look in the world seek out glimmers and glimmers are essentially the opposite of triggers
they are when you feel this sense of lightness a glimmer you feel like a
little bit of a smile emerge on your face maybe you see a rainbow that’s I’m here in Hawaii that’s a beautiful
glimmer maybe it’s just a picture of your beloved pet maybe it’s thinking of someone you love
like we just did imagining them glowing imagining them smiling and at ease these
are glimmers and when you can focus on these more through your day you can practice in your meditation then you’re
going to be in a higher state you’re going to be more present rather than oh man I shouldn’t have said that I what am
I going to do tomorrow worries worries it’s going to bring you into presence so that’s that’s my focus is to spread
glimmers in the world and you can also spread glimmers by doing a random act of kindness show appreciation bring your
meditation into the World by showing appreciation you know write a review for this podcast if you enjoy it uh you know
when you buy an author’s book write a review on Amazon authors read every one of those it makes a difference show
appreciation in action right now text somebody that you appreciate and let them know just I appreciate you you can
tell them why but that action of appreciation ation is spreading
compassion and loveing kindness into the world and spreading glimmers to connect those two questions for you Josh very
good very beautiful and uh I like this um appreciation that’s another thing for
our gratitude practice right these these random acts of kindness and actually yeah in action as well and it’s you know
compassion in action too we could ask someone you know is everything okay what
can I is there anything I can do or how can I help you know that’s that’s compassion and action too but I really
want to Echo the Ling kindness uh but before that your other point yeah because these glimmers where attention
goes energy flows so of course the more time we in energy we we spend on or
attention we give something we’re going to feed that with energy and build that up with energy right uh but the loving
kindness I think is is great and I love how you did the the more visual side of it um for me I guess it’s more tactile
and it to me me it’s a noticeable feeling in my in my chest and just warmth and just and upliftment and mood
and energy and we can do it for ourselves and if we want to get really quote unquote spiritual about it um all
beings everywhere right uh it’s it’s really such a in in noticeable like you
say people can sense that we’re harmless and that we have their best interests at heart and that when I’m happy they’re
more likely to be happy and when I when I send living kindness to myself I’m more likely to be in a better space to
to to meet others where they’re at and especially all the people that want to be seen and heard we all need to be seen
and heard so yes okay so um I also now
want to talk about if you if you don’t mind uh your own yoga practice and when
you go in and work with clients you know how do you um do you go into meditation
I mean do you teach them meditation do you do it like a one-on-one basis um do you just do an asaa practice I mean how
do you get people um and then I want to talk about the embodiment portion if you
want to mention the embodiment portion of yoga too uh in in meditation is there anything coming to mind about this yeah
so I’m a yoga therapist I have a master’s of Science in yoga therapy and
I’m certified through the International Association of yoga therapists what this means is that I work with individuals
and groups with a similar situation so for me I work a lot with arthritis and
chronic pain and then I work with uh the clients that are sent my way uh have
five or more health conditions so often even walking or getting down on the floor is a challenge for a lot of my
clients so I’m adapting the yoga um practice I also teach taiichi so integrating taiichi and yoga and
meditation in a way that’s accessible and therapeutic for them and a lot of it
is embodiment getting them into their their bodies there’s this term in the research called
interception this is your ability to perceive your inner body awareness like
as you’re listening feel under your skin right under your skin can you feel that
movement that flow feel a little deeper can you feel that pulsation in your body
maybe you feel your stomach grumbling your heart beating notice what
you feel internally these Sensations are always
there we just don’t always notice them it’s a great way to integrate presence is when you focus on those body
awareness a lot of people when they’re dealing with lots of chronic diseases and concerns they’ve lost embodiment
they’ve lost that ability to listen to the inner body when you listen when you
build interception you listen to the wisdom of your body which may be as simple as I’m
thirsty right now I need to drink water I just had a sip of water and you
can feel that nourishment it could be as simple as I’m full so I’m going to stop eating I’m tired so I’m going to go to
sleep I’m my eyes hurt so I’m going to stop looking at the screen and I’m going to go outside and look at a tree and
watch the birds it’s really just listening to those cues that your body
has so a lot of my work with people is getting them back in touch with their bodies and getting them listening when
deal with chronic pain you often want to push it down and ignore it and distract all the time but really the solution
rather than um you know covering it up the solution is to feel it to heal it to
acknowledge it it’s screaming at you because it wants to be heard and then we
get better at listening to it when it’s a whisper rather than a scream and
that’s that’s where I am right now with my chronic pain Journey I’ve had chronic pain since I was a teen teenager is that
I can tell okay you know what I ate that wasn’t so good I need to get in the bathtub I need to rest I need to do
whatever I need to do self-care to recover from whatever that trigger was
and of course focus on glimmers um so that’s a lot of my work with people too is working on that mindset uh related
because when you were dealing with lots of health conditions chronic pain it it
can be hard to have a positive outlook to find those glimmers in life but it’s
so critical for our healing Journey it’s beautiful and uh luckily I
haven’t had a lot of pain um so the few things that I’ve heard about it too
working with it in a meditative context is a lot of times if we really examine it in so many ways it’s not what we
think it is right um if there’s an area in of pain we can can zoom way into it
and noticing like is it a stabbing a burning an itching a throbbing you know
um the rough what’s the texture and then notice the location and how it will
actually change in all these different aspects that it’s not locked in a lot of times in what we think it is and then we
can zoom out on a huge level like you’re talking about and how is it interrelated to all the other parts of our body and
things like this and then how the mind affects it the psychological aspect so it’s a fascinating area of and I don’t
wish it on myself or anyone obviously it’s just uh it isn’t we can use it as
an opportunity in our practice to um take our practice deeper and to uh
Master it because the challenges we’re going through you know then we become a hero for those once we go through it and
of Heroes to those who are still going through it um so I mean looking at the
opportunity and in in things as well is another practice of mine you know what
if the worst things that ever happened to us where the greatest opportunity we’ve ever been given is it’s called the
Golden question by some so what else um do you want to talk
about uh in your this this journey you’ve gone through through India and you learn a taiichi and just for the
record here I I I was I did one little session with a taii master and I mean
just that walk at the very beginning the opening sequence I mean I could see myself doing that for months and months
and months and not even feel confident about it so I was doing more y Jin Jing and more Chi exercises but the the it’s
just it’s like an art form to me um so how so talk about your practice with
that a little bit and yeah other things you learned in your in your journey uh
of research here I absolutely I’m glad you brought up taichi because that is a love of mine
and one of the things I love about taichi is anybody and everybody can do
it now that’s true of yoga too but we do need to adapt it right we do chair yoga
we adapt it and you have to have those skills to adapt it but ta Chi you don’t get on the floor it’s gentle flowing
slow movement and it’s really good for balance so you’ll see a lot of older
people practicing taiichi because it’s so beneficial for balance and fall prevention and it’s gentle and
accessible and very powerful for healing and it’s one of those practices that you
get better and better with with age like you said you could practice that one exercise over and over and over again
and still not master it it takes lifetimes to master it right so it’s
it’s kind of like uh something that’s an investment in your health and you can
trust I’ll be able to do this in my hundreds I mean scientists say that the first person to live to be 150 has been
born and more recently theyve said the first person to live a thousand years old has been born we’re going to see a
big jump in taii practice for sure as it’s us this deep practice to allow you
to go Inward and develop that Inception and it’s also a a forever
learning process it’s kind of like I I dance also just for fun you know like
salsa dance that sort of thing but tango dance tango is one of the dances you go
there and the people who are in their 80s they’re the best on the Dance Floor
compared to salsa you don’t see that as much so that’s a it’s a really hard dance on your knees and you wear high
heels it’s just really intense um the all the pounding but with Tango the way
the movement flows it’s very much like taii and that it’s it’s a flow and a
communication and the same thing with taichi you’re going to get better and better and better with age as you
develop those skills that’s one of the things that draws me to taii and makes it so beneficial for teaching uh my
clients who may have some disabilities or limitations I mean I teach my
99-year-old grandpa taii when I go visit him anyone can do it and I’ve been
working with a taichi master Dr Paul lamb he’s a medical doctor who’s been
involved in a lot of research but he’s also been a world champion in taii uh in
China so he’s got all of that that depth of the practice and I’ve been diving
into how do I apply the science and the Art of Tai Chi and so that’s that’s my
next project coming up all right well beautiful lovely well
and I think we’ll start winding down here a little bit um is there anything you want to um
mention um the book you have um any projects you
have going on other than the one you just uh potentially mentioned in the
future uh anything else any any place else you want to draw people’s attention to and then what kind of message would
you like to leave folks with today yes so we’ve been speaking a lot
about compassion meditations and the science supporting meditation all of this is in my new book meditation for
the real world written alongside Harvard researcher Dr Sarah Lazar so it has not
only the science but also how to apply it with step-by-step meditations and
practices and if you buy the book at meditation forther realor.com if you just let me know you bought it then I’ll
give you 14 days of free meditation that have music optimized to improve
your brain waves for the practice and also um an album of meditation music
that uh was engineered for that purpose so definitely want to check that out meditation forth realor.com you may have
heard of my first book science of yoga um so that’s uh also something to check
out science of yoga has been translated into 15 languages but yeah I’m I’m hoping that join the meditation
Challenge and check out the book at meditation forthereal world.com and my message to you to leave
the audience is integrating presence I love the name of this podcast when I’ve
been looking into the research there are three important things for happiness
that researchers support that the the science is unveiling and that are
exactly in alignment with meditation philosophy and one is being present two we also talked about is
compassion or connection with others something to celebrate and then the
third one is gratitude showing
appreciation and feeling appreciation when you’re feeling down take a one
minute meditation to cultivate that appreciation for what you have and do it in actions write over review for this
podcast write a review for books you read it’s the actions we bring into the world so the keys to happiness presence
and connection compassion and also gratitude that’s my message I want to
leave well beautiful may you all find the most optimal Connections in your
presence and uh in the gratitude that we have for these as well so thanks so much
for for joining again and may all beings everywhere realize Awakening and be free
Integrating Presence 