594 Meditate on Your Joy with Light Watkins

THE E. A. S. Y. MEDIATION TECHNIQUE. On this episode of 5 Minute Friday I wanted to bring you something a little different. Something that you can actually do, right now. I want you to participate in this meditation from a previous video I made with Light Watkins, an amazing meditation teacher and friend of mine. He just released a new book on his simple and accessible meditation techniques and we did a YouTube Live to test them out in person. This meditation is a great way to assess your body and be aware of everything happening within yourself. Download this episode and take the time to sit down and learn this meditation technique on Episode 594. Get more from Lewis! Get my New York Times Bestselling book, Make Money Easy! Get The Greatness Mindset audiobook on SpotifyText Lewis AIYouTubeInstagramWebsiteTiktokFacebookX

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Lewis Howes?

  This is Five Minute Friday.

• 0:11Lewis Howes?

  Part of me wants you to just do a, lead a meditation.

• 0:13Speaker 01

  Yeah, you can do that, totally.

• 0:14Lewis Howes?

  Just for, you know, people watching. Walk us through it. Let's do a simple one for people watching.

• 0:20Speaker 01

  So the technique in the book, I call it the EASY technique. EASY is an acronym for how we want to interact with our mind during the meditation. So E is for embrace, A is for accept, S is for surrender, and Y is for yield, yield to. So what are we embracing, accepting, surrendering, and yielding to? Basically, anything that you would be otherwise resistant towards. What are your thoughts, your noises, being itchy, any of those kinds of things. So in other words, if you're sitting in meditation and your shoulder starts itching, you can go ahead and scratch it. So you just yield it to that.

• 1:02Lewis Howes?

  You don't have to go through.

• 1:02Speaker 01

  You don't have the power through.

• 1:04Lewis Howes?

  Itch on my face.

• 1:06Speaker 01

  No, you don't have the power through anything. And same with even your sitting position, you're going to just ease into that. So the more, and again, there's different ways to approach this, but the more relaxed your physical nervous system is, the more settled your mind can become in meditation. So let's start with just sitting comfortably and closing the eyes, right?

• 1:32Speaker 01

  And so naturally, your mind is going to be doing whatever it's doing, which means you could be thinking about how you feel, you'd be thinking about whatever's going on around you, and/or you could be thinking about the past or the future, right? So the first thing I recommend doing is just to get as physically comfortable as possible to scan through the entire body, starting with the toes, working your way up through the top of the head, and whatever you can relax. To relax that part of the body. Sometimes, you know, we're just really tense and we're really anxious. And trying to relax can be stressful because the body's not wanting to relax

• 2:17Speaker 01

  in this moment. So just whatever you can relax, go ahead and relax. Especially those little, tiny little muscles, you know, like your fingers and like your tongue and your brow and all of those little things that you can relax. And also, this is an opportunity to make some micro-adjustments to situate yourself in any way, meaning if you have a pillow that you need to put behind your lower back because there's some little tenderness there. Or if you feel like, oh, it's a little bit chilly in here. Maybe I'll take this throw or this shawl and put it over my legs. Right? The beginning of the meditation is really good for just assessing where you are, what's going on and what your needs are.

• 2:59Speaker 01

  Now, again, some meditation practices, there's breath awareness. With this meditation practice, we're not going to be concerned so much with how we're breathing, so long as we're breathing naturally. You can breathe through your mouth, you can breathe through your nose, so long as you're breathing naturally. So if your nose is a little bit blocked up, go ahead and just open your mouth and breathe through your mouth. And

• 3:25Speaker 01

  now we're in what I call the simplest form of awareness.

• 3:31Speaker 01

  So you're not holding any specific position. You're not trying to focus on anything in your mind. And you're not trying to control the breathing. That's your simplest form of awareness. Now, I'm going to suggest that you scan your mind and I want you to

• 3:54Speaker 01

  bring your attention to a thought or a word or a sound that brings you joy. Whatever that, whatever that is. Could be a song, could be a line from a poem, could be your child's name, someone used before, which I liked. It could even be an image,

• 4:21Speaker 01

  some moment in time in your past that brought you joy. Right? Without too much judgment around, is this the best thought or the best image? Just any thought or image in this moment.

• 4:35Speaker 01

  That when you experience it, it makes you feel happy.

• 4:44Speaker 01

  Okay. So now that you have your happy thought,

• 4:50Speaker 01

  the meditation is going to be very, very simple. And it's basically going to comprise of

• 4:56Speaker 01

  you sitting here in your simplest form of awareness with no expectation around what you think should be happening, right? And what will start to happen is eventually your mind is going to start meandering away from this moment.

• 5:16Speaker 01

  And you may find yourself thinking about, again, something in the future or something in the past or thinking about something from your to-do list for today. And when that happens, you're going to just very, very innocently return your awareness to your happy thought, your happy word, or your happy image.

• 5:45Speaker 01

  And we're just going to do this for a couple of minutes, just to get a taste of what it feels like to operate from the simplest form of awareness.

• 5:56Speaker 01

  I'm going to stop talking for a moment just so you're not having to hear my voice while you're going through this process. And then I'm going to interject a couple of times with some prompts to help you. And then after that, I'll bring you back out.

• 6:34Speaker 01

  So just remember, it's okay to shift, to scratch, to cough, to clear your throat.

• 6:41Speaker 01

  You don't need to be a frozen statue in the meditation. You want the process to be very organic and fluid the entire time.

• 7:21Speaker 01

  I also want to invite you to see your mind not as the enemy or the obstacle to this process. Instead, look at your mind as the ally, as your friend. And so that includes all of the thoughts. That includes all emotions. It includes anything that can be interpreted as a thought, sensations, feelings. And when you become aware that you're sitting in your meditation after your mind has been meandering somewhere else, there's no need to judge your experience.

• 8:06Speaker 01

  There's no need to interpret the experience. All you're going to do is just very innocently return your awareness to your happy thought.

• 8:16Speaker 01

  And just resting the awareness there for however long it stays there. And eventually, you will start to lose that awareness and begin meandering.

• 9:07Speaker 01

  And now, I want you to let go of the happy thoughts and just bring your awareness back into your whole body.

• 9:19Speaker 01

  And then, over the course of five or 10 seconds, just very, very gradually begin to slowly open the eyes.

• 9:49Speaker 01

  So that's basically the foundation. You can meditate like that for, again, 10, 15, 20 minutes. I recommend a minimum of 10 minutes.

• 9:59Lewis Howes?

  Love it, man. Make sure you guys get the book, Bliss More: How to Succeed in Meditation Without Really Trying. Make sure you pick it up. It's out right now. You can go to blissmore.co, Amazon, Barnes & Noble, anywhere else books are sold, I'm assuming. Did you do an audiobook for this too?

• 10:15Speaker 01

  I did, yeah. I've read it. It's great.

• 10:16Lewis Howes?

  You ready? It's challenging, right? Is that an audible?

• 10:20Speaker 01

  It's on audible, yeah. My mouth has never been more tongue-tied than reading an audiobook.

• 10:25Lewis Howes?

  It's challenging. It took me four and a half days of my life. Make sure you guys get it on audible if you want to listen to it, if you like the soothing sounds of light's voice, which put me into a trance state. Make sure to check it out, so...

• 10:36Speaker 01

  Hey, man, I appreciate you having me on and spreading the message.

• 10:39Lewis Howes?

  Of course, man. Appreciate you.

• 10:41Speaker 01

  Absolutely.

• 10:41Lewis Howes?

  Thanks, brother.