Welcome to Week 2!

Below you will find videos, audios, transcripts, and worksheets for the Week 2 exercises.  Do all the exercises before moving on to Week 3.

Connection-builder 2:

Live Burial

Because it's time to say goodbye to what's getting in the way and get in touch
with what you really want.

Don't just watch the video... read these two documents as well ↓

  • Downloadable audiotrack of the Live Burial video.

Presence Builder 2:

Simple Meditation

Video 1: Take your power back by bearing witness to the ideas that keep you small.

  • Downloadable audiotrack of the Simple Meditation video 1.

Most of your recurring thoughts come from emotional events and
powerful influences that happened in the past and are no longer
relevant to your present situation.

Video 2: Easy ways to meditate.

  • Downloadable audiotrack of the Simple Meditation video 2.

Additional Resources

Audio 1: A Simple Way To Relax Your Body Before Meditating

Relax Your Body Transcript +
[expand title="Sit comfortably" startwrap="" endwrap="" tag="h6"] So you want to start by relaxing your body. Sit down comfortably in a room that's not too brightly lit. You probably don't want to do this outside for now, you want to be wherever you feel most safe and at ease.You can sit cross-legged on a rug or on a cushion, or you can sit in a chair with your feet resting flat on the floor. Just let your arms drop comfortably with your hands resting on your knees either palms up or palms down.So basically, it's very simple, you're just sitting comfortably, but not slouching or lounging if you can help it.[/expand]
[expand title="Breathe deeply" startwrap="" endwrap="" tag="h6"] OK, now close your eyes and take a deep breath.On your next breath, breathe in through the nose and out through the mouth. Take your time with this. Pay attention to the inhale, try and notice the air as it enters your body through your nose, feel the slight pause before the exhale, and then notice as the air leaves your body through your mouth.Next, e-x-t-e-n-d your exhale. You can slow down the air on the exhale by pursing your lips. Let's do it a couple of times right now... After a few breaths, you will find that your breathing has really slowed. Do this for a minute or two and you'll be more relaxed.If you're a singer, you can also relax your tongue, jaw, neck, and shoulders like you normally would and of course, this will also relax your mind and body in the usual way that it does.[/expand]

  • Download the Relax Your Body mp3 here.

Audio 2: A Simple Way To Calm Your Mind While Meditating

Calm Your Mind Transcript +
[expand title="Pay attention to your 5 senses" startwrap="" endwrap="" tag="h6"]Now that your body is relaxed, take a few minutes to try and quiet your mind. Basically, try not to think of anything. One way to get started is to really pay attention to your 5 senses - everything you are seeing, hearing, feeling, smelling, or tasting. Even though your eyes are closed, you might notice shapes of light crossing behind your eyelids. Focus your attention on one of the shapes and watch it for awhile or try to look deeply into it. You can even try to look backwards into your mind itself and imagine the shape and contours of your brain. What will you see? My favourite is to listen. With your eyes closed, take a breath and just start to listen intently to all the sounds around you. Pick each one out and listen to it for awhile, then move on to the next one. While you are listening, you may notice that you are not thinking of anything. The endless chatter in your mind has gone relatively still and you are actually more present than you were – your thoughts are no longer dwelling on the distant or recent past or imagining possible future situations. Which is pretty much all they're doing when you aren't paying attention.[/expand]
[expand title="Exercise your brain muscle" startwrap="" endwrap="" tag="h6"]Eckart Tolle, author of The Power of Now, recommends you close your eyes and say to yourself: 'I wonder what my next thought is going to be.' And then become very alert and wait for the next thought. Be like a cat watching a mouse hole. What thought is going to come out of the mouse hole? Try it now. The fact is, you can put any words or images in your mind of your choosing at any time. You can yell loudly in your mind anything you want anytime. Do this right now. Yell – “I am alive!” But when you're not doing this, involuntary thoughts constantly enter your mind. Where are these coming from? That's a question for another time. With a little practice you can watch these thoughts and wonder at them. It takes a little more practice to actually stop them for any length of time. So your thoughts are going to wander. That's ok. Simply choose to return your attention to listening or watching or feeling or tasting or smelling. You may also get stray thoughts that come through even while you're keeping your attention focused. You can usually squelch these in the moment they occur or watch them go by as you please. Each time try and hold your attention for as long as you can. See what happens. Try this for at least a few minutes. Every time you try it you will get better and better at it. In this way your brain is just like a muscle.[/expand]

  • Download the Calm Your Mind mp3 here.

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Book Recommendations

These books will take you further and deeper in entertaining and surprising ways.  You can get both of them for just a few dollars on Amazon.  You may also find PDF copies online, especially in the case of the The Master Key System which is now public domain.

Book Recommendation 1: The Pilgrimage by Paulo Coelho

The Pilgrimage by Paulo Coelho book cover

Book Recommendation 2: The Master Key System by Charles F. Haanel

This is a great and timeless book...

The Master Key System book cover

**Be sure to do the Live Burial exercise and start in on meditation this week, as next week we're going to revisit the Best Moment exercise in a new way that builds on these experiences!
And don't worry, we'll also be returning more directly to the world of music 🙂