{"version":"1.0.0","segments":[{"speaker":"Jason Ramsden","startTime":0.0,"endTime":2.16,"body":"You have learned"},{"speaker":"Jason Ramsden","startTime":0.0,"endTime":2.16,"body":"and I have learned people have"},{"speaker":"Jason Ramsden","startTime":2.16,"endTime":8.88,"body":"learned how to respond to"},{"speaker":"Jason Ramsden","startTime":2.16,"endTime":8.88,"body":"stimuli in certain ways. And"},{"speaker":"Jason Ramsden","startTime":8.91,"endTime":13.86,"body":"like anything else, we have to"},{"speaker":"Jason Ramsden","startTime":8.91,"endTime":13.86,"body":"unlearn that conditioned"},{"speaker":"Jason Ramsden","startTime":13.86,"endTime":19.29,"body":"response, we have to unlearn how"},{"speaker":"Jason Ramsden","startTime":13.86,"endTime":19.29,"body":"we have been taught to respond"},{"speaker":"Jason Ramsden","startTime":19.38,"endTime":23.1,"body":"to external stimuli to our"},{"speaker":"Jason Ramsden","startTime":19.38,"endTime":23.1,"body":"thought process to things that"},{"speaker":"Jason Ramsden","startTime":23.1,"endTime":27.24,"body":"are going on in our lives. Hi,"},{"speaker":"Jason Ramsden","startTime":23.1,"endTime":27.24,"body":"I'm Jason Ramsden, and I believe"},{"speaker":"Jason Ramsden","startTime":27.24,"endTime":29.7,"body":"we can all work on leading a"},{"speaker":"Jason Ramsden","startTime":27.24,"endTime":29.7,"body":"more positive and intentional"},{"speaker":"Jason Ramsden","startTime":29.7,"endTime":33.03,"body":"life. And this show details my"},{"speaker":"Jason Ramsden","startTime":29.7,"endTime":33.03,"body":"journey by sharing my learning"},{"speaker":"Jason Ramsden","startTime":33.21,"endTime":36.21,"body":"stories and conversations with"},{"speaker":"Jason Ramsden","startTime":33.21,"endTime":36.21,"body":"guests. If you want to lead a"},{"speaker":"Jason Ramsden","startTime":36.21,"endTime":38.88,"body":"more intentional life, focus on"},{"speaker":"Jason Ramsden","startTime":36.21,"endTime":38.88,"body":"being the best you possible,"},{"speaker":"Jason Ramsden","startTime":39.12,"endTime":42.66,"body":"please subscribe today. Now,"},{"speaker":"Jason Ramsden","startTime":39.12,"endTime":42.66,"body":"let's get into today's episode."},{"speaker":"Jason Ramsden","startTime":44.52,"endTime":48.27,"body":"Hello, my positivity posse and"},{"speaker":"Jason Ramsden","startTime":44.52,"endTime":48.27,"body":"welcome to another episode of"},{"speaker":"Jason Ramsden","startTime":48.27,"endTime":52.5,"body":"positivity on fire. Today, we're"},{"speaker":"Jason Ramsden","startTime":48.27,"endTime":52.5,"body":"taking a look at how we can show"},{"speaker":"Jason Ramsden","startTime":52.5,"endTime":56.76,"body":"up for ourselves and others. By"},{"speaker":"Jason Ramsden","startTime":52.5,"endTime":56.76,"body":"using mindfulness to overcome"},{"speaker":"Jason Ramsden","startTime":56.76,"endTime":61.47,"body":"our monkey minds. monkey mind is"},{"speaker":"Jason Ramsden","startTime":56.76,"endTime":61.47,"body":"just what psychologists describe"},{"speaker":"Jason Ramsden","startTime":61.47,"endTime":65.37,"body":"as a state of being unsettled,"},{"speaker":"Jason Ramsden","startTime":61.47,"endTime":65.37,"body":"restless or confused, and is"},{"speaker":"Jason Ramsden","startTime":65.37,"endTime":70.35,"body":"taken from Zen Buddhism. Now I"},{"speaker":"Jason Ramsden","startTime":65.37,"endTime":70.35,"body":"know we've all had restless"},{"speaker":"Jason Ramsden","startTime":70.35,"endTime":74.49,"body":"minds, and I'm been dealing with"},{"speaker":"Jason Ramsden","startTime":70.35,"endTime":74.49,"body":"a bit of unsettledness, myself"},{"speaker":"Jason Ramsden","startTime":74.49,"endTime":78.0,"body":"recently. So let's get going"},{"speaker":"Jason Ramsden","startTime":74.49,"endTime":78.0,"body":"with today's topic and dive"},{"speaker":"Jason Ramsden","startTime":78.0,"endTime":82.77,"body":"right in. Resistance"},{"speaker":"Jason Ramsden","startTime":82.77,"endTime":86.94,"body":"never eases our suffering, it"},{"speaker":"Jason Ramsden","startTime":82.77,"endTime":86.94,"body":"only adds a second layer to our"},{"speaker":"Jason Ramsden","startTime":86.94,"endTime":91.26,"body":"pain. Ultimately, it's only when"},{"speaker":"Jason Ramsden","startTime":86.94,"endTime":91.26,"body":"we loosen our grip that we set"},{"speaker":"Jason Ramsden","startTime":91.32,"endTime":96.48,"body":"ourselves free. Tomorrow, love"},{"speaker":"Jason Ramsden","startTime":91.32,"endTime":96.48,"body":"it. And I started today's show"},{"speaker":"Jason Ramsden","startTime":96.48,"endTime":99.81,"body":"with that specific quote because"},{"speaker":"Jason Ramsden","startTime":96.48,"endTime":99.81,"body":"it's one that I posted recently"},{"speaker":"Jason Ramsden","startTime":99.81,"endTime":103.17,"body":"and had a little little bit of a"},{"speaker":"Jason Ramsden","startTime":99.81,"endTime":103.17,"body":"debrief on in terms of being"},{"speaker":"Jason Ramsden","startTime":103.17,"endTime":108.87,"body":"able to loosen the illusion of"},{"speaker":"Jason Ramsden","startTime":103.17,"endTime":108.87,"body":"control in our lives. And I had"},{"speaker":"Jason Ramsden","startTime":108.87,"endTime":114.3,"body":"a comment from a friend of mine"},{"speaker":"Jason Ramsden","startTime":108.87,"endTime":114.3,"body":"who posted it says how does one"},{"speaker":"Jason Ramsden","startTime":114.3,"endTime":119.52,"body":"loosen the grip of a mind that"},{"speaker":"Jason Ramsden","startTime":114.3,"endTime":119.52,"body":"has other plans. And I thought"},{"speaker":"Jason Ramsden","startTime":119.52,"endTime":122.76,"body":"to myself, well, my friend is"},{"speaker":"Jason Ramsden","startTime":119.52,"endTime":122.76,"body":"having these questions. And"},{"speaker":"Jason Ramsden","startTime":122.76,"endTime":126.18,"body":"perhaps others are as well. And"},{"speaker":"Jason Ramsden","startTime":122.76,"endTime":126.18,"body":"I know myself, I'm running"},{"speaker":"Jason Ramsden","startTime":126.18,"endTime":129.09,"body":"through a couple of things where"},{"speaker":"Jason Ramsden","startTime":126.18,"endTime":129.09,"body":"the monkey mind is getting in"},{"speaker":"Jason Ramsden","startTime":129.09,"endTime":132.39,"body":"the way it's a little unsettled."},{"speaker":"Jason Ramsden","startTime":129.09,"endTime":132.39,"body":"It's a little restless. And so I"},{"speaker":"Jason Ramsden","startTime":132.39,"endTime":136.29,"body":"thought okay, let's dive into"},{"speaker":"Jason Ramsden","startTime":132.39,"endTime":136.29,"body":"that topic today. But before we"},{"speaker":"Jason Ramsden","startTime":136.29,"endTime":140.28,"body":"get into kind of mindfulness and"},{"speaker":"Jason Ramsden","startTime":136.29,"endTime":140.28,"body":"how to use it to overcome the"},{"speaker":"Jason Ramsden","startTime":140.28,"endTime":143.76,"body":"monkey mind, let's talk about"},{"speaker":"Jason Ramsden","startTime":140.28,"endTime":143.76,"body":"what is the monkey mind you may"},{"speaker":"Jason Ramsden","startTime":143.76,"endTime":147.3,"body":"or may not have heard that"},{"speaker":"Jason Ramsden","startTime":143.76,"endTime":147.3,"body":"phrase before, it's pretty"},{"speaker":"Jason Ramsden","startTime":147.3,"endTime":151.05,"body":"common to talk about the things"},{"speaker":"Jason Ramsden","startTime":147.3,"endTime":151.05,"body":"that happen in our minds what's"},{"speaker":"Jason Ramsden","startTime":151.05,"endTime":154.83,"body":"going on. It's also what my"},{"speaker":"Jason Ramsden","startTime":151.05,"endTime":154.83,"body":"friend called the grip, right?"},{"speaker":"Jason Ramsden","startTime":154.83,"endTime":157.14,"body":"So I'm going to equate the"},{"speaker":"Jason Ramsden","startTime":154.83,"endTime":157.14,"body":"monkey mind to this grip on our"},{"speaker":"Jason Ramsden","startTime":157.14,"endTime":160.29,"body":"mind. First off, let's, let's"},{"speaker":"Jason Ramsden","startTime":157.14,"endTime":160.29,"body":"say the mind is a wonderful"},{"speaker":"Jason Ramsden","startTime":160.29,"endTime":164.07,"body":"thing, right? It allows us to be"},{"speaker":"Jason Ramsden","startTime":160.29,"endTime":164.07,"body":"creative, that allows us to be"},{"speaker":"Jason Ramsden","startTime":164.07,"endTime":170.79,"body":"productive. It allows us to"},{"speaker":"Jason Ramsden","startTime":164.07,"endTime":170.79,"body":"unearth big ideas, but it's also"},{"speaker":"Jason Ramsden","startTime":170.79,"endTime":176.1,"body":"always in conflict with our"},{"speaker":"Jason Ramsden","startTime":170.79,"endTime":176.1,"body":"heart, right? They say, you"},{"speaker":"Jason Ramsden","startTime":176.1,"endTime":180.9,"body":"know, the mind and the heart,"},{"speaker":"Jason Ramsden","startTime":176.1,"endTime":180.9,"body":"they need to be in simpatico if"},{"speaker":"Jason Ramsden","startTime":180.93,"endTime":184.23,"body":"if things are going in the right"},{"speaker":"Jason Ramsden","startTime":180.93,"endTime":184.23,"body":"direction. But oftentimes, the"},{"speaker":"Jason Ramsden","startTime":184.23,"endTime":187.86,"body":"mind and the heart are at odds"},{"speaker":"Jason Ramsden","startTime":184.23,"endTime":187.86,"body":"with each other. And that's"},{"speaker":"Jason Ramsden","startTime":187.86,"endTime":191.34,"body":"where the monkey mind really"},{"speaker":"Jason Ramsden","startTime":187.86,"endTime":191.34,"body":"starts to kind of get in the way"},{"speaker":"Jason Ramsden","startTime":191.91,"endTime":195.18,"body":"in what it can do, right, the"},{"speaker":"Jason Ramsden","startTime":191.91,"endTime":195.18,"body":"monkey mind can can set a"},{"speaker":"Jason Ramsden","startTime":195.18,"endTime":199.41,"body":"sideways, it can get in the way"},{"speaker":"Jason Ramsden","startTime":195.18,"endTime":199.41,"body":"of creativity and productivity,"},{"speaker":"Jason Ramsden","startTime":199.62,"endTime":203.58,"body":"you can get in the way of big"},{"speaker":"Jason Ramsden","startTime":199.62,"endTime":203.58,"body":"ideas. Because that voice in our"},{"speaker":"Jason Ramsden","startTime":203.58,"endTime":208.26,"body":"head can get in the way of what"},{"speaker":"Jason Ramsden","startTime":203.58,"endTime":208.26,"body":"our heart wants to say, in all"},{"speaker":"Jason Ramsden","startTime":208.26,"endTime":212.37,"body":"honesty, sometimes that the mind"},{"speaker":"Jason Ramsden","startTime":208.26,"endTime":212.37,"body":"that voice that we hear, it"},{"speaker":"Jason Ramsden","startTime":212.37,"endTime":215.7,"body":"turns dark, and it can, it can"},{"speaker":"Jason Ramsden","startTime":212.37,"endTime":215.7,"body":"lead us down a path of feelings"},{"speaker":"Jason Ramsden","startTime":215.7,"endTime":221.16,"body":"of fear and guilt and anger. And"},{"speaker":"Jason Ramsden","startTime":215.7,"endTime":221.16,"body":"it can also evoke feelings of"},{"speaker":"Jason Ramsden","startTime":221.16,"endTime":224.61,"body":"sadness, and envy and"},{"speaker":"Jason Ramsden","startTime":221.16,"endTime":224.61,"body":"resentment. And what we really"},{"speaker":"Jason Ramsden","startTime":224.61,"endTime":228.72,"body":"needed to do what we really need"},{"speaker":"Jason Ramsden","startTime":224.61,"endTime":228.72,"body":"it to be, is have this sense of"},{"speaker":"Jason Ramsden","startTime":228.84,"endTime":233.19,"body":"sense of lightness, right? In"},{"speaker":"Jason Ramsden","startTime":228.84,"endTime":233.19,"body":"order for us to kind of let"},{"speaker":"Jason Ramsden","startTime":233.19,"endTime":237.36,"body":"things go and to move on our"},{"speaker":"Jason Ramsden","startTime":233.19,"endTime":237.36,"body":"lives. We need to have this this"},{"speaker":"Jason Ramsden","startTime":237.36,"endTime":240.99,"body":"lightness, this this sense of"},{"speaker":"Jason Ramsden","startTime":237.36,"endTime":240.99,"body":"well being. And so we need to"},{"speaker":"Jason Ramsden","startTime":240.99,"endTime":243.87,"body":"wrestle with this monkey mind."},{"speaker":"Jason Ramsden","startTime":240.99,"endTime":243.87,"body":"And that's I think that's the"},{"speaker":"Jason Ramsden","startTime":243.87,"endTime":246.45,"body":"topic for today. That's what"},{"speaker":"Jason Ramsden","startTime":243.87,"endTime":246.45,"body":"we're going to be focused on."},{"speaker":"Jason Ramsden","startTime":246.87,"endTime":252.18,"body":"And the reason is if we focused"},{"speaker":"Jason Ramsden","startTime":246.87,"endTime":252.18,"body":"too intently on our thoughts,"},{"speaker":"Jason Ramsden","startTime":252.75,"endTime":256.95,"body":"there's a huge chance, a huge"},{"speaker":"Jason Ramsden","startTime":252.75,"endTime":256.95,"body":"chance that we'll lose touch"},{"speaker":"Jason Ramsden","startTime":256.95,"endTime":261.87,"body":"with the here and now because we"},{"speaker":"Jason Ramsden","startTime":256.95,"endTime":261.87,"body":"go off on a tangent bidding in"},{"speaker":"Jason Ramsden","startTime":261.93,"endTime":265.53,"body":"our minds, what could have been"},{"speaker":"Jason Ramsden","startTime":261.93,"endTime":265.53,"body":"what should have been what can"},{"speaker":"Jason Ramsden","startTime":265.53,"endTime":271.02,"body":"be and we get to ourselves to a"},{"speaker":"Jason Ramsden","startTime":265.53,"endTime":271.02,"body":"point where we we lose"},{"speaker":"Jason Ramsden","startTime":271.02,"endTime":274.2,"body":"ourselves, we lose ourselves, we"},{"speaker":"Jason Ramsden","startTime":271.02,"endTime":274.2,"body":"allow the monkey mind to take"},{"speaker":"Jason Ramsden","startTime":274.2,"endTime":278.43,"body":"control or as my friend said, we"},{"speaker":"Jason Ramsden","startTime":274.2,"endTime":278.43,"body":"allow that grip on our mind to"},{"speaker":"Jason Ramsden","startTime":278.43,"endTime":283.47,"body":"take over and we're not quite"},{"speaker":"Jason Ramsden","startTime":278.43,"endTime":283.47,"body":"sure how to move forward. Now"},{"speaker":"Jason Ramsden","startTime":283.47,"endTime":288.15,"body":"one of the greatest examples of"},{"speaker":"Jason Ramsden","startTime":283.47,"endTime":288.15,"body":"what a monkey mind is that I"},{"speaker":"Jason Ramsden","startTime":288.15,"endTime":292.41,"body":"came across in my reading well"},{"speaker":"Jason Ramsden","startTime":288.15,"endTime":292.41,"body":"first up the the mind has"},{"speaker":"Jason Ramsden","startTime":292.41,"endTime":296.61,"body":"roughly 50,000 separate thoughts"},{"speaker":"Jason Ramsden","startTime":292.41,"endTime":296.61,"body":"each day. Okay, imagine that for"},{"speaker":"Jason Ramsden","startTime":296.61,"endTime":301.29,"body":"a minute right 50,000 separate"},{"speaker":"Jason Ramsden","startTime":296.61,"endTime":301.29,"body":"thoughts. And oftentimes,"},{"speaker":"Jason Ramsden","startTime":301.62,"endTime":304.53,"body":"they're about the same topic. So"},{"speaker":"Jason Ramsden","startTime":301.62,"endTime":304.53,"body":"if you Well, here's, here's the"},{"speaker":"Jason Ramsden","startTime":304.53,"endTime":309.57,"body":"imagery. If you imagine each"},{"speaker":"Jason Ramsden","startTime":304.53,"endTime":309.57,"body":"thought as a branch of a tree,"},{"speaker":"Jason Ramsden","startTime":309.75,"endTime":314.1,"body":"and then you for say, your mind,"},{"speaker":"Jason Ramsden","startTime":309.75,"endTime":314.1,"body":"your attention, your conscious"},{"speaker":"Jason Ramsden","startTime":314.1,"endTime":318.48,"body":"mind is similar to a monkey,"},{"speaker":"Jason Ramsden","startTime":314.1,"endTime":318.48,"body":"it's gonna swing from thought"},{"speaker":"Jason Ramsden","startTime":318.48,"endTime":322.65,"body":"branch, the thought branch all"},{"speaker":"Jason Ramsden","startTime":318.48,"endTime":322.65,"body":"day long. Now, if this sounds"},{"speaker":"Jason Ramsden","startTime":322.65,"endTime":326.61,"body":"familiar to you, if this sounds"},{"speaker":"Jason Ramsden","startTime":322.65,"endTime":326.61,"body":"like what your mind is doing"},{"speaker":"Jason Ramsden","startTime":326.61,"endTime":330.66,"body":"everyday, it's normal, right?"},{"speaker":"Jason Ramsden","startTime":326.61,"endTime":330.66,"body":"Don't feel like it's not normal."},{"speaker":"Jason Ramsden","startTime":330.66,"endTime":334.38,"body":"We all do it. We all have tons"},{"speaker":"Jason Ramsden","startTime":330.66,"endTime":334.38,"body":"of thoughts every day, in a"},{"speaker":"Jason Ramsden","startTime":334.38,"endTime":336.54,"body":"monkey in our mind is going to"},{"speaker":"Jason Ramsden","startTime":334.38,"endTime":336.54,"body":"be jumping from branch to"},{"speaker":"Jason Ramsden","startTime":336.54,"endTime":341.37,"body":"branch. And quite often, these"},{"speaker":"Jason Ramsden","startTime":336.54,"endTime":341.37,"body":"the thoughts that we're having,"},{"speaker":"Jason Ramsden","startTime":341.37,"endTime":343.8,"body":"we're going to start with"},{"speaker":"Jason Ramsden","startTime":341.37,"endTime":343.8,"body":"questions, and they're going to"},{"speaker":"Jason Ramsden","startTime":343.8,"endTime":348.48,"body":"be alright, well, what if, how"},{"speaker":"Jason Ramsden","startTime":343.8,"endTime":348.48,"body":"about questions that are in our"},{"speaker":"Jason Ramsden","startTime":348.48,"endTime":352.14,"body":"minds that we kind of ruminate."},{"speaker":"Jason Ramsden","startTime":348.48,"endTime":352.14,"body":"And it could be about"},{"speaker":"Jason Ramsden","startTime":352.35,"endTime":355.8,"body":"relationships, it could be about"},{"speaker":"Jason Ramsden","startTime":352.35,"endTime":355.8,"body":"finances, it could be about"},{"speaker":"Jason Ramsden","startTime":355.86,"endTime":359.55,"body":"things going on at work. But the"},{"speaker":"Jason Ramsden","startTime":355.86,"endTime":359.55,"body":"root cause of them all typically"},{"speaker":"Jason Ramsden","startTime":359.55,"endTime":365.4,"body":"tends to be irrational fears,"},{"speaker":"Jason Ramsden","startTime":359.55,"endTime":365.4,"body":"irrational fears that you have"},{"speaker":"Jason Ramsden","startTime":365.43,"endTime":369.66,"body":"about your life in some way,"},{"speaker":"Jason Ramsden","startTime":365.43,"endTime":369.66,"body":"shape, or form. And then when"},{"speaker":"Jason Ramsden","startTime":369.66,"endTime":374.43,"body":"you feed, like when you feed the"},{"speaker":"Jason Ramsden","startTime":369.66,"endTime":374.43,"body":"monkey in your head, by"},{"speaker":"Jason Ramsden","startTime":374.55,"endTime":380.28,"body":"continually focusing on on"},{"speaker":"Jason Ramsden","startTime":374.55,"endTime":380.28,"body":"things that you have no control"},{"speaker":"Jason Ramsden","startTime":380.28,"endTime":382.65,"body":"over, you really don't, right,"},{"speaker":"Jason Ramsden","startTime":380.28,"endTime":382.65,"body":"you if you're looking into the"},{"speaker":"Jason Ramsden","startTime":382.65,"endTime":385.59,"body":"future, and worrying about what"},{"speaker":"Jason Ramsden","startTime":382.65,"endTime":385.59,"body":"may or may happen next week,"},{"speaker":"Jason Ramsden","startTime":385.59,"endTime":388.86,"body":"next month, next year, 10 years"},{"speaker":"Jason Ramsden","startTime":385.59,"endTime":388.86,"body":"from now, you can't you can't"},{"speaker":"Jason Ramsden","startTime":388.86,"endTime":392.04,"body":"control it, the monkey loves"},{"speaker":"Jason Ramsden","startTime":388.86,"endTime":392.04,"body":"that, though they feed off of"},{"speaker":"Jason Ramsden","startTime":392.04,"endTime":395.85,"body":"it. And that kind of spurs them"},{"speaker":"Jason Ramsden","startTime":392.04,"endTime":395.85,"body":"through this, you know, jumping"},{"speaker":"Jason Ramsden","startTime":395.85,"endTime":399.09,"body":"through your mind. Now, I'm not"},{"speaker":"Jason Ramsden","startTime":395.85,"endTime":399.09,"body":"here to suggest that you can"},{"speaker":"Jason Ramsden","startTime":399.09,"endTime":402.03,"body":"actually tame the monkey in your"},{"speaker":"Jason Ramsden","startTime":399.09,"endTime":402.03,"body":"minute, it's not going to"},{"speaker":"Jason Ramsden","startTime":402.03,"endTime":405.99,"body":"happen. Alright, it's too much"},{"speaker":"Jason Ramsden","startTime":402.03,"endTime":405.99,"body":"embedded in our brains. What"},{"speaker":"Jason Ramsden","startTime":405.99,"endTime":410.7,"body":"we're going to focus today on is"},{"speaker":"Jason Ramsden","startTime":405.99,"endTime":410.7,"body":"how you can use mindfulness in a"},{"speaker":"Jason Ramsden","startTime":410.7,"endTime":415.83,"body":"mindfulness practice, to help"},{"speaker":"Jason Ramsden","startTime":410.7,"endTime":415.83,"body":"alleviate some of the feelings"},{"speaker":"Jason Ramsden","startTime":415.83,"endTime":420.84,"body":"that you have, how you can use"},{"speaker":"Jason Ramsden","startTime":415.83,"endTime":420.84,"body":"strategies to kind of let those"},{"speaker":"Jason Ramsden","startTime":420.84,"endTime":425.22,"body":"thoughts dissipate, move on,"},{"speaker":"Jason Ramsden","startTime":420.84,"endTime":425.22,"body":"allows you to get a little bit"},{"speaker":"Jason Ramsden","startTime":425.22,"endTime":429.75,"body":"more clarity, a little bit more"},{"speaker":"Jason Ramsden","startTime":425.22,"endTime":429.75,"body":"focus. And that's the point of a"},{"speaker":"Jason Ramsden","startTime":429.75,"endTime":434.43,"body":"mindfulness practice. So when my"},{"speaker":"Jason Ramsden","startTime":429.75,"endTime":434.43,"body":"friend asked me, How do you"},{"speaker":"Jason Ramsden","startTime":434.49,"endTime":438.21,"body":"loosen the grip on your mind,"},{"speaker":"Jason Ramsden","startTime":434.49,"endTime":438.21,"body":"like when your mind has a grip"},{"speaker":"Jason Ramsden","startTime":438.21,"endTime":441.33,"body":"on you, I should say, how do you"},{"speaker":"Jason Ramsden","startTime":438.21,"endTime":441.33,"body":"loosen it? Like what are tips"},{"speaker":"Jason Ramsden","startTime":441.33,"endTime":444.84,"body":"and tricks that can happen? And"},{"speaker":"Jason Ramsden","startTime":441.33,"endTime":444.84,"body":"my response, my comment back"},{"speaker":"Jason Ramsden","startTime":444.84,"endTime":448.2,"body":"was, you know, for me, it's all"},{"speaker":"Jason Ramsden","startTime":444.84,"endTime":448.2,"body":"about breath, work, breath, work"},{"speaker":"Jason Ramsden","startTime":448.2,"endTime":452.7,"body":"and meditation. And I know,"},{"speaker":"Jason Ramsden","startTime":448.2,"endTime":452.7,"body":"you're, if you don't believe in"},{"speaker":"Jason Ramsden","startTime":452.7,"endTime":456.69,"body":"this, you may feel like it"},{"speaker":"Jason Ramsden","startTime":452.7,"endTime":456.69,"body":"sounds a little crunchy granola,"},{"speaker":"Jason Ramsden","startTime":456.75,"endTime":461.34,"body":"a little New Age kind of stuff."},{"speaker":"Jason Ramsden","startTime":456.75,"endTime":461.34,"body":"And the truth is, I didn't"},{"speaker":"Jason Ramsden","startTime":461.34,"endTime":465.21,"body":"believe in it before. And by"},{"speaker":"Jason Ramsden","startTime":461.34,"endTime":465.21,"body":"beforehand, me my entire life,"},{"speaker":"Jason Ramsden","startTime":465.75,"endTime":471.45,"body":"until I started my own journey"},{"speaker":"Jason Ramsden","startTime":465.75,"endTime":471.45,"body":"back in December 2020. Right in"},{"speaker":"Jason Ramsden","startTime":471.45,"endTime":474.81,"body":"the midst of the pandemic, I had"},{"speaker":"Jason Ramsden","startTime":471.45,"endTime":474.81,"body":"a lot of things going on, in my"},{"speaker":"Jason Ramsden","startTime":474.81,"endTime":477.99,"body":"mind, a lot of things taking"},{"speaker":"Jason Ramsden","startTime":474.81,"endTime":477.99,"body":"place. And I wanted, I wanted to"},{"speaker":"Jason Ramsden","startTime":477.99,"endTime":482.19,"body":"try something different. And"},{"speaker":"Jason Ramsden","startTime":477.99,"endTime":482.19,"body":"that's where my meditation"},{"speaker":"Jason Ramsden","startTime":482.19,"endTime":486.57,"body":"practice came in. My mindfulness"},{"speaker":"Jason Ramsden","startTime":482.19,"endTime":486.57,"body":"practice came to light. And I've"},{"speaker":"Jason Ramsden","startTime":486.57,"endTime":490.98,"body":"been doing it December 3, that"},{"speaker":"Jason Ramsden","startTime":486.57,"endTime":490.98,"body":"was the first day. And it's been"},{"speaker":"Jason Ramsden","startTime":490.98,"endTime":494.73,"body":"continual every single day,"},{"speaker":"Jason Ramsden","startTime":490.98,"endTime":494.73,"body":"typically in the mornings,"},{"speaker":"Jason Ramsden","startTime":494.76,"endTime":501.39,"body":"sometimes at night. But it has"},{"speaker":"Jason Ramsden","startTime":494.76,"endTime":501.39,"body":"been a way for me to try and"},{"speaker":"Jason Ramsden","startTime":501.39,"endTime":504.81,"body":"find some clarity to try and"},{"speaker":"Jason Ramsden","startTime":501.39,"endTime":504.81,"body":"deal with the thoughts that come"},{"speaker":"Jason Ramsden","startTime":504.81,"endTime":508.41,"body":"up in my mind. And it's a"},{"speaker":"Jason Ramsden","startTime":504.81,"endTime":508.41,"body":"morning routine, typically,"},{"speaker":"Jason Ramsden","startTime":508.41,"endTime":513.45,"body":"that, for me, has been like no"},{"speaker":"Jason Ramsden","startTime":508.41,"endTime":513.45,"body":"other. We have done it 300 and"},{"speaker":"Jason Ramsden","startTime":513.45,"endTime":518.88,"body":"whatever days now, and and what"},{"speaker":"Jason Ramsden","startTime":513.45,"endTime":518.88,"body":"I'll say about mindfulness and"},{"speaker":"Jason Ramsden","startTime":518.88,"endTime":524.16,"body":"meditation practice is you need"},{"speaker":"Jason Ramsden","startTime":518.88,"endTime":524.16,"body":"to find what works best for you."},{"speaker":"Jason Ramsden","startTime":524.28,"endTime":526.53,"body":"Alright, so we're talking about"},{"speaker":"Jason Ramsden","startTime":524.28,"endTime":526.53,"body":"the monkey mind and a"},{"speaker":"Jason Ramsden","startTime":526.53,"endTime":530.58,"body":"mindfulness practice. And so"},{"speaker":"Jason Ramsden","startTime":526.53,"endTime":530.58,"body":"what is a mindfulness practice?"},{"speaker":"Jason Ramsden","startTime":530.58,"endTime":536.61,"body":"Exactly? At the very basic"},{"speaker":"Jason Ramsden","startTime":530.58,"endTime":536.61,"body":"level, a mindfulness practice is"},{"speaker":"Jason Ramsden","startTime":537.24,"endTime":542.73,"body":"something that allows us to put"},{"speaker":"Jason Ramsden","startTime":537.24,"endTime":542.73,"body":"some space between ourselves and"},{"speaker":"Jason Ramsden","startTime":542.73,"endTime":546.06,"body":"our react reactions. So our"},{"speaker":"Jason Ramsden","startTime":542.73,"endTime":546.06,"body":"reactions to our thoughts or"},{"speaker":"Jason Ramsden","startTime":546.09,"endTime":549.42,"body":"reactions to things that happen"},{"speaker":"Jason Ramsden","startTime":546.09,"endTime":549.42,"body":"in our lives. And it helps us"},{"speaker":"Jason Ramsden","startTime":549.42,"endTime":554.31,"body":"break down our conditioned"},{"speaker":"Jason Ramsden","startTime":549.42,"endTime":554.31,"body":"responses. Yes, over your"},{"speaker":"Jason Ramsden","startTime":554.31,"endTime":557.97,"body":"lifetime, you have learned and I"},{"speaker":"Jason Ramsden","startTime":554.31,"endTime":557.97,"body":"have learned people have learned"},{"speaker":"Jason Ramsden","startTime":557.97,"endTime":564.87,"body":"how to respond to stimuli in"},{"speaker":"Jason Ramsden","startTime":557.97,"endTime":564.87,"body":"certain ways. And like anything"},{"speaker":"Jason Ramsden","startTime":564.87,"endTime":570.21,"body":"else, we have to unlearn that"},{"speaker":"Jason Ramsden","startTime":564.87,"endTime":570.21,"body":"conditioned response, we have to"},{"speaker":"Jason Ramsden","startTime":570.51,"endTime":576.3,"body":"unlearn how we have been taught"},{"speaker":"Jason Ramsden","startTime":570.51,"endTime":576.3,"body":"to respond to external stimuli,"},{"speaker":"Jason Ramsden","startTime":576.48,"endTime":579.99,"body":"to our thought process to things"},{"speaker":"Jason Ramsden","startTime":576.48,"endTime":579.99,"body":"that are going on in our lives."},{"speaker":"Jason Ramsden","startTime":580.41,"endTime":585.3,"body":"So base the basics here of a"},{"speaker":"Jason Ramsden","startTime":580.41,"endTime":585.3,"body":"mindfulness practice, are number"},{"speaker":"Jason Ramsden","startTime":585.3,"endTime":591.27,"body":"one, you have to set aside time"},{"speaker":"Jason Ramsden","startTime":585.3,"endTime":591.27,"body":"that that can be you know, a"},{"speaker":"Jason Ramsden","startTime":591.27,"endTime":593.73,"body":"long amount of time to be a"},{"speaker":"Jason Ramsden","startTime":591.27,"endTime":593.73,"body":"short amount of time for me."},{"speaker":"Jason Ramsden","startTime":594.09,"endTime":597.42,"body":"It's 10 minutes, 10 minutes a"},{"speaker":"Jason Ramsden","startTime":594.09,"endTime":597.42,"body":"day. You don't need anything you"},{"speaker":"Jason Ramsden","startTime":597.42,"endTime":602.01,"body":"don't need like a cushion or a"},{"speaker":"Jason Ramsden","startTime":597.42,"endTime":602.01,"body":"band. Sure, a meditation room in"},{"speaker":"Jason Ramsden","startTime":602.01,"endTime":605.04,"body":"your house. Now, it can be"},{"speaker":"Jason Ramsden","startTime":602.01,"endTime":605.04,"body":"anywhere, you don't need any"},{"speaker":"Jason Ramsden","startTime":605.04,"endTime":610.17,"body":"special equipment at all to"},{"speaker":"Jason Ramsden","startTime":605.04,"endTime":610.17,"body":"access mindfulness skills, but"},{"speaker":"Jason Ramsden","startTime":610.17,"endTime":615.69,"body":"you do need to set aside some"},{"speaker":"Jason Ramsden","startTime":610.17,"endTime":615.69,"body":"time and a space. Okay, for me,"},{"speaker":"Jason Ramsden","startTime":615.78,"endTime":619.29,"body":"that is in our sunroom on a"},{"speaker":"Jason Ramsden","startTime":615.78,"endTime":619.29,"body":"couch that kind of has a little"},{"speaker":"Jason Ramsden","startTime":619.29,"endTime":621.81,"body":"bit of a stiff back. So I can"},{"speaker":"Jason Ramsden","startTime":619.29,"endTime":621.81,"body":"sit up straight, but it could be"},{"speaker":"Jason Ramsden","startTime":621.81,"endTime":625.17,"body":"anywhere, it could be at the"},{"speaker":"Jason Ramsden","startTime":621.81,"endTime":625.17,"body":"kitchen table, it could be in"},{"speaker":"Jason Ramsden","startTime":625.17,"endTime":628.53,"body":"your car, before you head to"},{"speaker":"Jason Ramsden","startTime":625.17,"endTime":628.53,"body":"work or before you head home"},{"speaker":"Jason Ramsden","startTime":628.53,"endTime":632.13,"body":"from work. Whatever works best"},{"speaker":"Jason Ramsden","startTime":628.53,"endTime":632.13,"body":"for you just need to set aside"},{"speaker":"Jason Ramsden","startTime":632.22,"endTime":638.07,"body":"time and space. The second"},{"speaker":"Jason Ramsden","startTime":632.22,"endTime":638.07,"body":"component is you need to observe"},{"speaker":"Jason Ramsden","startTime":638.13,"endTime":642.27,"body":"the present moment as it is like"},{"speaker":"Jason Ramsden","startTime":638.13,"endTime":642.27,"body":"right in the present moment. So"},{"speaker":"Jason Ramsden","startTime":642.87,"endTime":647.25,"body":"the idea of mindfulness is not"},{"speaker":"Jason Ramsden","startTime":642.87,"endTime":647.25,"body":"about quieting your mind, right,"},{"speaker":"Jason Ramsden","startTime":647.25,"endTime":649.62,"body":"we know that we've got the"},{"speaker":"Jason Ramsden","startTime":647.25,"endTime":649.62,"body":"monkey mind, we know that that"},{"speaker":"Jason Ramsden","startTime":649.62,"endTime":653.61,"body":"the thoughts are going to jump"},{"speaker":"Jason Ramsden","startTime":649.62,"endTime":653.61,"body":"from branch to branch. What"},{"speaker":"Jason Ramsden","startTime":653.64,"endTime":659.28,"body":"observing the present moment is,"},{"speaker":"Jason Ramsden","startTime":653.64,"endTime":659.28,"body":"is not chasing the monkey from"},{"speaker":"Jason Ramsden","startTime":659.31,"endTime":662.55,"body":"branch to branch in our brains,"},{"speaker":"Jason Ramsden","startTime":659.31,"endTime":662.55,"body":"trying to keep up with it,"},{"speaker":"Jason Ramsden","startTime":662.67,"endTime":667.29,"body":"trying to move with it. No way"},{"speaker":"Jason Ramsden","startTime":662.67,"endTime":667.29,"body":"we could never do that. And be"},{"speaker":"Jason Ramsden","startTime":667.74,"endTime":672.78,"body":"when we observe the present"},{"speaker":"Jason Ramsden","startTime":667.74,"endTime":672.78,"body":"moment, we attempt to kind of"},{"speaker":"Jason Ramsden","startTime":672.78,"endTime":678.81,"body":"achieve this state of calm, a"},{"speaker":"Jason Ramsden","startTime":672.78,"endTime":678.81,"body":"state of clarity. And the goal"},{"speaker":"Jason Ramsden","startTime":678.81,"endTime":681.66,"body":"is pretty simple here, okay,"},{"speaker":"Jason Ramsden","startTime":678.81,"endTime":681.66,"body":"we're aiming to pay attention to"},{"speaker":"Jason Ramsden","startTime":681.66,"endTime":685.77,"body":"the present moment, without any"},{"speaker":"Jason Ramsden","startTime":681.66,"endTime":685.77,"body":"judgement at all. We're not"},{"speaker":"Jason Ramsden","startTime":685.77,"endTime":688.65,"body":"judging our thoughts. Okay,"},{"speaker":"Jason Ramsden","startTime":685.77,"endTime":688.65,"body":"that's where we get in trapped"},{"speaker":"Jason Ramsden","startTime":688.98,"endTime":692.91,"body":"in kind of this cycle of having"},{"speaker":"Jason Ramsden","startTime":688.98,"endTime":692.91,"body":"our mind have a grip on us. So"},{"speaker":"Jason Ramsden","startTime":692.91,"endTime":696.27,"body":"going back to what my friend"},{"speaker":"Jason Ramsden","startTime":692.91,"endTime":696.27,"body":"said, How do you loosen it? It's"},{"speaker":"Jason Ramsden","startTime":696.27,"endTime":699.81,"body":"we're aiming to pay attention to"},{"speaker":"Jason Ramsden","startTime":696.27,"endTime":699.81,"body":"the present moment without any"},{"speaker":"Jason Ramsden","startTime":699.81,"endTime":704.4,"body":"judgement at all. Okay, now,"},{"speaker":"Jason Ramsden","startTime":699.81,"endTime":704.4,"body":"that's easier said than done. I"},{"speaker":"Jason Ramsden","startTime":704.4,"endTime":707.82,"body":"get it. I get it. I've been"},{"speaker":"Jason Ramsden","startTime":704.4,"endTime":707.82,"body":"doing for a while now. And I"},{"speaker":"Jason Ramsden","startTime":708.24,"endTime":711.84,"body":"still have judgment about my"},{"speaker":"Jason Ramsden","startTime":708.24,"endTime":711.84,"body":"thoughts. Yeah, we all do. It's"},{"speaker":"Jason Ramsden","startTime":711.84,"endTime":715.59,"body":"it's human nature. The next step"},{"speaker":"Jason Ramsden","startTime":711.84,"endTime":715.59,"body":"in the process has, you got to"},{"speaker":"Jason Ramsden","startTime":715.59,"endTime":718.38,"body":"let your judgments just roll on."},{"speaker":"Jason Ramsden","startTime":715.59,"endTime":718.38,"body":"Okay. Think of it. When we talk"},{"speaker":"Jason Ramsden","startTime":718.38,"endTime":721.2,"body":"about a duck with water off its"},{"speaker":"Jason Ramsden","startTime":718.38,"endTime":721.2,"body":"back. It's the same concept."},{"speaker":"Jason Ramsden","startTime":721.65,"endTime":725.76,"body":"When judgment arise in our"},{"speaker":"Jason Ramsden","startTime":721.65,"endTime":725.76,"body":"thinking. And this is going to"},{"speaker":"Jason Ramsden","startTime":725.76,"endTime":729.42,"body":"happen a lot, when you're just"},{"speaker":"Jason Ramsden","startTime":725.76,"endTime":729.42,"body":"sitting with yourself. When that"},{"speaker":"Jason Ramsden","startTime":729.42,"endTime":731.91,"body":"takes place, you got to just you"},{"speaker":"Jason Ramsden","startTime":729.42,"endTime":731.91,"body":"got to make a mental note of"},{"speaker":"Jason Ramsden","startTime":731.91,"endTime":736.38,"body":"them, you got to just let them"},{"speaker":"Jason Ramsden","startTime":731.91,"endTime":736.38,"body":"float by you. And you have to"},{"speaker":"Jason Ramsden","startTime":736.38,"endTime":740.04,"body":"let them pass. I know, again,"},{"speaker":"Jason Ramsden","startTime":736.38,"endTime":740.04,"body":"easier said than done. But once"},{"speaker":"Jason Ramsden","startTime":740.04,"endTime":742.53,"body":"you learn to kind of just say,"},{"speaker":"Jason Ramsden","startTime":740.04,"endTime":742.53,"body":"okay, recognize that thought,"},{"speaker":"Jason Ramsden","startTime":742.71,"endTime":746.19,"body":"I'm gonna just let it go on a"},{"speaker":"Jason Ramsden","startTime":742.71,"endTime":746.19,"body":"comeback to the present moment,"},{"speaker":"Jason Ramsden","startTime":746.49,"endTime":749.67,"body":"your mind will settle for for a"},{"speaker":"Jason Ramsden","startTime":746.49,"endTime":749.67,"body":"minute or two, and then the"},{"speaker":"Jason Ramsden","startTime":749.67,"endTime":753.09,"body":"monkey will start jumping"},{"speaker":"Jason Ramsden","startTime":749.67,"endTime":753.09,"body":"branches again. But if you"},{"speaker":"Jason Ramsden","startTime":753.09,"endTime":756.39,"body":"acknowledge it, and you let it"},{"speaker":"Jason Ramsden","startTime":753.09,"endTime":756.39,"body":"go, when that happens, just"},{"speaker":"Jason Ramsden","startTime":756.39,"endTime":759.81,"body":"return to the present moment,"},{"speaker":"Jason Ramsden","startTime":756.39,"endTime":759.81,"body":"again, our minds will get"},{"speaker":"Jason Ramsden","startTime":759.81,"endTime":763.47,"body":"carried away. That's just how"},{"speaker":"Jason Ramsden","startTime":759.81,"endTime":763.47,"body":"life works. That's how our minds"},{"speaker":"Jason Ramsden","startTime":763.47,"endTime":767.34,"body":"work. That's how we're designed"},{"speaker":"Jason Ramsden","startTime":763.47,"endTime":767.34,"body":"and built to be. And so we will,"},{"speaker":"Jason Ramsden","startTime":767.34,"endTime":770.22,"body":"we'll get carried away and"},{"speaker":"Jason Ramsden","startTime":767.34,"endTime":770.22,"body":"thought the, the idea of"},{"speaker":"Jason Ramsden","startTime":770.22,"endTime":773.67,"body":"mindfulness is returning over"},{"speaker":"Jason Ramsden","startTime":770.22,"endTime":773.67,"body":"and over and over and over"},{"speaker":"Jason Ramsden","startTime":773.67,"endTime":779.58,"body":"again, to the present moment."},{"speaker":"Jason Ramsden","startTime":773.67,"endTime":779.58,"body":"When you think about the past,"},{"speaker":"Jason Ramsden","startTime":779.61,"endTime":782.52,"body":"or you think about the future,"},{"speaker":"Jason Ramsden","startTime":779.61,"endTime":782.52,"body":"okay, the past is something"},{"speaker":"Jason Ramsden","startTime":782.52,"endTime":787.65,"body":"that's in the past, it's done,"},{"speaker":"Jason Ramsden","startTime":782.52,"endTime":787.65,"body":"you can't fix it. Right. And in"},{"speaker":"Jason Ramsden","startTime":787.65,"endTime":791.31,"body":"the future, you can't control"},{"speaker":"Jason Ramsden","startTime":787.65,"endTime":791.31,"body":"it, the only thing that you can"},{"speaker":"Jason Ramsden","startTime":791.31,"endTime":795.48,"body":"have control over that you can"},{"speaker":"Jason Ramsden","startTime":791.31,"endTime":795.48,"body":"fix is like how you are"},{"speaker":"Jason Ramsden","startTime":795.48,"endTime":799.77,"body":"operating right now, right in"},{"speaker":"Jason Ramsden","startTime":795.48,"endTime":799.77,"body":"the present moment. So"},{"speaker":"Jason Ramsden","startTime":800.07,"endTime":802.65,"body":"mindfulness is all about"},{"speaker":"Jason Ramsden","startTime":800.07,"endTime":802.65,"body":"bringing that present moment"},{"speaker":"Jason Ramsden","startTime":802.65,"endTime":806.73,"body":"back to us. And finally, you"},{"speaker":"Jason Ramsden","startTime":802.65,"endTime":806.73,"body":"have to be kind to your"},{"speaker":"Jason Ramsden","startTime":806.73,"endTime":811.83,"body":"wandering mind, as thoughts crop"},{"speaker":"Jason Ramsden","startTime":806.73,"endTime":811.83,"body":"up, your mind will wander off,"},{"speaker":"Jason Ramsden","startTime":812.01,"endTime":814.65,"body":"just gently bring it back,"},{"speaker":"Jason Ramsden","startTime":812.01,"endTime":814.65,"body":"gently bring it back to the"},{"speaker":"Jason Ramsden","startTime":814.65,"endTime":818.13,"body":"present moment, remind yourself"},{"speaker":"Jason Ramsden","startTime":814.65,"endTime":818.13,"body":"that the past is the past, and"},{"speaker":"Jason Ramsden","startTime":818.13,"endTime":821.64,"body":"the future is something that you"},{"speaker":"Jason Ramsden","startTime":818.13,"endTime":821.64,"body":"can't control. So again, those"},{"speaker":"Jason Ramsden","startTime":821.64,"endTime":825.39,"body":"steps where you have to set"},{"speaker":"Jason Ramsden","startTime":821.64,"endTime":825.39,"body":"aside time and space, you"},{"speaker":"Jason Ramsden","startTime":825.39,"endTime":830.04,"body":"observe the present moment, as"},{"speaker":"Jason Ramsden","startTime":825.39,"endTime":830.04,"body":"it is no judgment, no judgment,"},{"speaker":"Jason Ramsden","startTime":830.04,"endTime":836.25,"body":"you let them roll. When things"},{"speaker":"Jason Ramsden","startTime":830.04,"endTime":836.25,"body":"do go awry, or your mind starts"},{"speaker":"Jason Ramsden","startTime":836.25,"endTime":840.39,"body":"to wander, just bring yourself"},{"speaker":"Jason Ramsden","startTime":836.25,"endTime":840.39,"body":"back to the present moment. And"},{"speaker":"Jason Ramsden","startTime":840.39,"endTime":843.0,"body":"then just be kind to yourself,"},{"speaker":"Jason Ramsden","startTime":840.39,"endTime":843.0,"body":"be kind to your wandering mind."},{"speaker":"Jason Ramsden","startTime":843.51,"endTime":849.15,"body":"Those are the five steps. And I"},{"speaker":"Jason Ramsden","startTime":843.51,"endTime":849.15,"body":"know, it sounds super easy, very"},{"speaker":"Jason Ramsden","startTime":849.15,"endTime":856.05,"body":"simple. But it is never easy to"},{"speaker":"Jason Ramsden","startTime":849.15,"endTime":856.05,"body":"sit with yourself for 10"},{"speaker":"Jason Ramsden","startTime":856.05,"endTime":857.85,"body":"minutes, there's going to be a"},{"speaker":"Jason Ramsden","startTime":856.05,"endTime":857.85,"body":"lot of things that come up for"},{"speaker":"Jason Ramsden","startTime":857.85,"endTime":861.81,"body":"you, especially if you're"},{"speaker":"Jason Ramsden","startTime":857.85,"endTime":861.81,"body":"dealing with things. And so you"},{"speaker":"Jason Ramsden","startTime":861.81,"endTime":864.78,"body":"just need to keep working at it"},{"speaker":"Jason Ramsden","startTime":861.81,"endTime":864.78,"body":"just like anything else. Any"},{"speaker":"Jason Ramsden","startTime":864.78,"endTime":866.7,"body":"other routine, you're going to"},{"speaker":"Jason Ramsden","startTime":864.78,"endTime":866.7,"body":"start any other thing you're"},{"speaker":"Jason Ramsden","startTime":866.7,"endTime":871.53,"body":"going to change in your life."},{"speaker":"Jason Ramsden","startTime":866.7,"endTime":871.53,"body":"It's going to take time, but the"},{"speaker":"Jason Ramsden","startTime":871.77,"endTime":877.59,"body":"compound effect of the results"},{"speaker":"Jason Ramsden","startTime":871.77,"endTime":877.59,"body":"will be staggering. And I know"},{"speaker":"Jason Ramsden","startTime":877.59,"endTime":884.55,"body":"that sounds perhaps exciting,"},{"speaker":"Jason Ramsden","startTime":877.59,"endTime":884.55,"body":"perhaps scary. But if you go"},{"speaker":"Jason Ramsden","startTime":884.55,"endTime":887.31,"body":"down the path of trying to"},{"speaker":"Jason Ramsden","startTime":884.55,"endTime":887.31,"body":"practice mindfulness, I"},{"speaker":"Jason Ramsden","startTime":887.31,"endTime":890.46,"body":"guarantee I don't guarantee much"},{"speaker":"Jason Ramsden","startTime":887.31,"endTime":890.46,"body":"in this world, but I guarantee"},{"speaker":"Jason Ramsden","startTime":890.46,"endTime":893.82,"body":"we'll find some benefits. So"},{"speaker":"Jason Ramsden","startTime":890.46,"endTime":893.82,"body":"that's the overarching part."},{"speaker":"Jason Ramsden","startTime":893.82,"endTime":898.11,"body":"Let's dive into here. What do"},{"speaker":"Jason Ramsden","startTime":893.82,"endTime":898.11,"body":"you have to do to have just a"},{"speaker":"Jason Ramsden","startTime":898.11,"endTime":901.62,"body":"very simple meditation practice?"},{"speaker":"Jason Ramsden","startTime":898.11,"endTime":901.62,"body":"A simple mindfulness practice,"},{"speaker":"Jason Ramsden","startTime":902.22,"endTime":905.28,"body":"and one you have to be"},{"speaker":"Jason Ramsden","startTime":902.22,"endTime":905.28,"body":"comfortable. So find a spot we"},{"speaker":"Jason Ramsden","startTime":905.28,"endTime":907.8,"body":"talked about the couch that I"},{"speaker":"Jason Ramsden","startTime":905.28,"endTime":907.8,"body":"sit in with a little bit of"},{"speaker":"Jason Ramsden","startTime":907.8,"endTime":910.92,"body":"firmer back, because I do want"},{"speaker":"Jason Ramsden","startTime":907.8,"endTime":910.92,"body":"to be present. I don't want to"},{"speaker":"Jason Ramsden","startTime":910.92,"endTime":914.49,"body":"have a rounded back and slough"},{"speaker":"Jason Ramsden","startTime":910.92,"endTime":914.49,"body":"off into kind of dreamland. So"},{"speaker":"Jason Ramsden","startTime":914.49,"endTime":917.37,"body":"you want to sit comfortably. And"},{"speaker":"Jason Ramsden","startTime":914.49,"endTime":917.37,"body":"then you want to notice like,"},{"speaker":"Jason Ramsden","startTime":917.37,"endTime":920.46,"body":"what is your body doing right?"},{"speaker":"Jason Ramsden","startTime":917.37,"endTime":920.46,"body":"What are your legs doing? Are"},{"speaker":"Jason Ramsden","startTime":920.46,"endTime":923.76,"body":"they crossed? Are you sitting"},{"speaker":"Jason Ramsden","startTime":920.46,"endTime":923.76,"body":"kind of with your feet on the"},{"speaker":"Jason Ramsden","startTime":923.76,"endTime":926.94,"body":"floor, make sure you straighten"},{"speaker":"Jason Ramsden","startTime":923.76,"endTime":926.94,"body":"your upper body, right, that's"},{"speaker":"Jason Ramsden","startTime":926.97,"endTime":930.69,"body":"that slouch back, you want to"},{"speaker":"Jason Ramsden","startTime":926.97,"endTime":930.69,"body":"straighten up a little bit. Then"},{"speaker":"Jason Ramsden","startTime":930.69,"endTime":933.39,"body":"notice what your arms are doing"},{"speaker":"Jason Ramsden","startTime":930.69,"endTime":933.39,"body":"and they crossed, you know, are"},{"speaker":"Jason Ramsden","startTime":933.39,"endTime":937.89,"body":"they tense, just let them fall"},{"speaker":"Jason Ramsden","startTime":933.39,"endTime":937.89,"body":"all naturally. Soften your gaze,"},{"speaker":"Jason Ramsden","startTime":937.89,"endTime":940.77,"body":"you can even close your eyes, I"},{"speaker":"Jason Ramsden","startTime":937.89,"endTime":940.77,"body":"like to close my eyes, and then"},{"speaker":"Jason Ramsden","startTime":940.89,"endTime":943.98,"body":"feeling your breath, right. I"},{"speaker":"Jason Ramsden","startTime":940.89,"endTime":943.98,"body":"even like to count my breath"},{"speaker":"Jason Ramsden","startTime":943.98,"endTime":946.62,"body":"like a three count in and a"},{"speaker":"Jason Ramsden","startTime":943.98,"endTime":946.62,"body":"three count out to get a really"},{"speaker":"Jason Ramsden","startTime":946.62,"endTime":951.72,"body":"good pattern going. And then"},{"speaker":"Jason Ramsden","startTime":946.62,"endTime":951.72,"body":"notice when your mind wanders"},{"speaker":"Jason Ramsden","startTime":951.72,"endTime":953.97,"body":"from your breath, when you're"},{"speaker":"Jason Ramsden","startTime":951.72,"endTime":953.97,"body":"not tracking your breath, and"},{"speaker":"Jason Ramsden","startTime":953.97,"endTime":956.61,"body":"your mind wanders, come back to"},{"speaker":"Jason Ramsden","startTime":953.97,"endTime":956.61,"body":"the breath counted again, start"},{"speaker":"Jason Ramsden","startTime":956.61,"endTime":960.42,"body":"counting again. Focus on your"},{"speaker":"Jason Ramsden","startTime":956.61,"endTime":960.42,"body":"breath behind that wandering"},{"speaker":"Jason Ramsden","startTime":960.42,"endTime":966.36,"body":"mind. Again, no judgment. And"},{"speaker":"Jason Ramsden","startTime":960.42,"endTime":966.36,"body":"then when you are ready, come"},{"speaker":"Jason Ramsden","startTime":966.36,"endTime":970.02,"body":"back, right. So let's say we're"},{"speaker":"Jason Ramsden","startTime":966.36,"endTime":970.02,"body":"doing a 10 minute meditation."},{"speaker":"Jason Ramsden","startTime":970.89,"endTime":973.77,"body":"When you're ready, just gently"},{"speaker":"Jason Ramsden","startTime":970.89,"endTime":973.77,"body":"lift your gaze, right? If they"},{"speaker":"Jason Ramsden","startTime":973.77,"endTime":976.2,"body":"were, if they were close, start"},{"speaker":"Jason Ramsden","startTime":973.77,"endTime":976.2,"body":"to move your fingers and your"},{"speaker":"Jason Ramsden","startTime":976.2,"endTime":979.29,"body":"toes, come back to the moment"},{"speaker":"Jason Ramsden","startTime":976.2,"endTime":979.29,"body":"notice sounds in your"},{"speaker":"Jason Ramsden","startTime":979.29,"endTime":983.4,"body":"environment, and then take a"},{"speaker":"Jason Ramsden","startTime":979.29,"endTime":983.4,"body":"look and measure like what what"},{"speaker":"Jason Ramsden","startTime":983.4,"endTime":986.58,"body":"does your body feel like in that"},{"speaker":"Jason Ramsden","startTime":983.4,"endTime":986.58,"body":"moment? What thoughts and"},{"speaker":"Jason Ramsden","startTime":986.58,"endTime":990.45,"body":"emotions are you feeling? What"},{"speaker":"Jason Ramsden","startTime":986.58,"endTime":990.45,"body":"comes up for you? What I've"},{"speaker":"Jason Ramsden","startTime":990.45,"endTime":995.61,"body":"learned most about my"},{"speaker":"Jason Ramsden","startTime":990.45,"endTime":995.61,"body":"mindfulness practice is when I"},{"speaker":"Jason Ramsden","startTime":995.61,"endTime":999.69,"body":"am mindful with my own thoughts,"},{"speaker":"Jason Ramsden","startTime":995.61,"endTime":999.69,"body":"I find that when I'm present"},{"speaker":"Jason Ramsden","startTime":999.69,"endTime":1005.06,"body":"with others, that I start to be"},{"speaker":"Jason Ramsden","startTime":999.69,"endTime":1005.06,"body":"more mindful in listening to"},{"speaker":"Jason Ramsden","startTime":1005.06,"endTime":1008.69,"body":"what's happening. Alright, so"},{"speaker":"Jason Ramsden","startTime":1005.06,"endTime":1008.69,"body":"this is this ultimately becomes"},{"speaker":"Jason Ramsden","startTime":1008.9,"endTime":1012.26,"body":"not just about you, obviously,"},{"speaker":"Jason Ramsden","startTime":1008.9,"endTime":1012.26,"body":"you're becoming a better person"},{"speaker":"Jason Ramsden","startTime":1012.26,"endTime":1016.07,"body":"through this practice. But it's"},{"speaker":"Jason Ramsden","startTime":1012.26,"endTime":1016.07,"body":"also allowing you to become a"},{"speaker":"Jason Ramsden","startTime":1016.07,"endTime":1019.34,"body":"better person for others. And I"},{"speaker":"Jason Ramsden","startTime":1016.07,"endTime":1019.34,"body":"think anytime we're talking"},{"speaker":"Jason Ramsden","startTime":1019.34,"endTime":1022.94,"body":"about improving ourselves, yes,"},{"speaker":"Jason Ramsden","startTime":1019.34,"endTime":1022.94,"body":"that's the main goal. But it's"},{"speaker":"Jason Ramsden","startTime":1022.97,"endTime":1026.42,"body":"but when we focus on improving"},{"speaker":"Jason Ramsden","startTime":1022.97,"endTime":1026.42,"body":"ourselves, it also allows us to"},{"speaker":"Jason Ramsden","startTime":1026.42,"endTime":1030.05,"body":"have better relationships with"},{"speaker":"Jason Ramsden","startTime":1026.42,"endTime":1030.05,"body":"those around us. So what I will"},{"speaker":"Jason Ramsden","startTime":1030.05,"endTime":1033.62,"body":"encourage you to do is just find"},{"speaker":"Jason Ramsden","startTime":1030.05,"endTime":1033.62,"body":"time again, find time during the"},{"speaker":"Jason Ramsden","startTime":1033.62,"endTime":1037.7,"body":"day to walk through this"},{"speaker":"Jason Ramsden","startTime":1033.62,"endTime":1037.7,"body":"practice. And you will find that"},{"speaker":"Jason Ramsden","startTime":1037.91,"endTime":1040.88,"body":"it'll start to loosen and grip"},{"speaker":"Jason Ramsden","startTime":1037.91,"endTime":1040.88,"body":"on your mind. So that's my"},{"speaker":"Jason Ramsden","startTime":1040.88,"endTime":1041.75,"body":"recommendation. I"},{"speaker":"Jason Ramsden","startTime":1041.75,"endTime":1046.04,"body":"feel like it's been a huge game"},{"speaker":"Jason Ramsden","startTime":1041.75,"endTime":1046.04,"body":"changer for me. I am still a"},{"speaker":"Jason Ramsden","startTime":1046.04,"endTime":1048.38,"body":"work in progress. I think"},{"speaker":"Jason Ramsden","startTime":1046.04,"endTime":1048.38,"body":"everybody is a work in progress."},{"speaker":"Jason Ramsden","startTime":1048.38,"endTime":1053.24,"body":"Nobody has done. There's no one"},{"speaker":"Jason Ramsden","startTime":1048.38,"endTime":1053.24,"body":"right answer. There's no one way"},{"speaker":"Jason Ramsden","startTime":1053.24,"endTime":1057.86,"body":"to say okay, I am better now."},{"speaker":"Jason Ramsden","startTime":1053.24,"endTime":1057.86,"body":"No, we're all constantly working"},{"speaker":"Jason Ramsden","startTime":1057.86,"endTime":1061.7,"body":"on ourselves and we should be"},{"speaker":"Jason Ramsden","startTime":1057.86,"endTime":1061.7,"body":"working on ourselves. And and"},{"speaker":"Jason Ramsden","startTime":1061.7,"endTime":1065.0,"body":"using mindfulness to overcome"},{"speaker":"Jason Ramsden","startTime":1061.7,"endTime":1065.0,"body":"your monkey mind is just one"},{"speaker":"Jason Ramsden","startTime":1065.24,"endTime":1069.29,"body":"tactic that you can consider. So"},{"speaker":"Jason Ramsden","startTime":1065.24,"endTime":1069.29,"body":"I'd love to hear how it's going."},{"speaker":"Jason Ramsden","startTime":1069.38,"endTime":1076.67,"body":"You can drop me a note at Jason,"},{"speaker":"Jason Ramsden","startTime":1069.38,"endTime":1076.67,"body":"at positivity on fire calm. I'd"},{"speaker":"Jason Ramsden","startTime":1076.67,"endTime":1079.34,"body":"love to know how the practice is"},{"speaker":"Jason Ramsden","startTime":1076.67,"endTime":1079.34,"body":"going for you what's working,"},{"speaker":"Jason Ramsden","startTime":1079.34,"endTime":1082.37,"body":"what's not working? Do you have"},{"speaker":"Jason Ramsden","startTime":1079.34,"endTime":1082.37,"body":"any questions? Let's connect."},{"speaker":"Jason Ramsden","startTime":1082.37,"endTime":1086.99,"body":"let's engage me happy to be of"},{"speaker":"Jason Ramsden","startTime":1082.37,"endTime":1086.99,"body":"help to you in your journey as"},{"speaker":"Jason Ramsden","startTime":1086.99,"endTime":1090.35,"body":"well. If you like today's"},{"speaker":"Jason Ramsden","startTime":1086.99,"endTime":1090.35,"body":"episode, please do me a favor"},{"speaker":"Jason Ramsden","startTime":1090.35,"endTime":1093.56,"body":"give us a five star rating."},{"speaker":"Jason Ramsden","startTime":1090.35,"endTime":1093.56,"body":"wherever you happen to listen,"},{"speaker":"Jason Ramsden","startTime":1093.71,"endTime":1096.92,"body":"make sure you share this"},{"speaker":"Jason Ramsden","startTime":1093.71,"endTime":1096.92,"body":"episode. Word of mouth is the"},{"speaker":"Jason Ramsden","startTime":1096.92,"endTime":1100.85,"body":"only way that the message of my"},{"speaker":"Jason Ramsden","startTime":1096.92,"endTime":1100.85,"body":"show will grow to others. And"},{"speaker":"Jason Ramsden","startTime":1100.85,"endTime":1104.51,"body":"then finally, as I close every"},{"speaker":"Jason Ramsden","startTime":1100.85,"endTime":1104.51,"body":"show, thank you for being here"},{"speaker":"Jason Ramsden","startTime":1104.51,"endTime":1108.17,"body":"today, my friends. Your gift of"},{"speaker":"Jason Ramsden","startTime":1104.51,"endTime":1108.17,"body":"time listening to this show does"},{"speaker":"Jason Ramsden","startTime":1108.17,"endTime":1113.57,"body":"mean the world to me. And as"},{"speaker":"Jason Ramsden","startTime":1108.17,"endTime":1113.57,"body":"always, be well be happy, be you"},{"speaker":"Jason Ramsden","startTime":1113.84,"endTime":1117.5,"body":"and until the next time may your"},{"speaker":"Jason Ramsden","startTime":1113.84,"endTime":1117.5,"body":"quest for positivity begin"},{"speaker":"Jason Ramsden","startTime":1117.62,"endTime":1123.86,"body":"today. For more on my positivity"},{"speaker":"Jason Ramsden","startTime":1117.62,"endTime":1123.86,"body":"quest follow me at underscore j"},{"speaker":"Jason Ramsden","startTime":1123.86,"endTime":1127.94,"body":"y Ramsden on Instagram Tick Tock"},{"speaker":"Jason Ramsden","startTime":1123.86,"endTime":1127.94,"body":"and Twitter. If you liked"},{"speaker":"Jason Ramsden","startTime":1127.94,"endTime":1130.91,"body":"today's episode, please give us"},{"speaker":"Jason Ramsden","startTime":1127.94,"endTime":1130.91,"body":"a five star rating and review on"},{"speaker":"Jason Ramsden","startTime":1130.91,"endTime":1134.66,"body":"your favorite podcast app or"},{"speaker":"Jason Ramsden","startTime":1130.91,"endTime":1134.66,"body":"visit. Jason calm and search for"},{"speaker":"Jason Ramsden","startTime":1134.66,"endTime":1138.86,"body":"positivity on fire. Positivity"},{"speaker":"Jason Ramsden","startTime":1134.66,"endTime":1138.86,"body":"on fire is a production of"},{"speaker":"Jason Ramsden","startTime":1138.86,"endTime":1142.34,"body":"impact one media LLC. All rights"},{"speaker":"Jason Ramsden","startTime":1138.86,"endTime":1142.34,"body":"reserved."}]}