Can Qigong Change Your Genes? Epigenetics & Consciousness with Naomi Hales

In today's Qigong podcast, Naomi Hales, a passionate Zhineng Qigong practitioner and educator, shares her remarkable exploration into the science of how Qigong can influence our very DNA — unlocking healing through the power of consciousness, intention, and our deep connection to nature.

At the heart of this conversation is epigenetics — the study of how our thoughts, environment, and practices can change gene expression without altering our underlying DNA. Naomi explains how Zhineng Qigong works as a powerful epigenetic tool, activating the body's self-healing intelligence through focused awareness and the cultivation of Qi. Drawing on Dr. Herbert Benson's groundbreaking research at Harvard on the relaxation response, she reveals the measurable physiological shifts that regular Qigong practice can create.

Naomi explores the profound relationship between Qigong and nature, explaining how immersing ourselves in natural environments amplifies our connection to universal Qi and supports deep nervous system regulation. She also discusses neuroplasticity — how consistent Qigong practice literally rewires the brain, shifting us from chronic stress and anxiety into expanded states of peace, clarity, and wellbeing.

Qigong and epigenetics together offer a powerful framework for understanding how we can take conscious control of our health. Naomi shares how daily Qigong practice builds a biological foundation for healing, and how the Zhineng Qigong community creates a shared Qi field that supports every practitioner's journey.

Join Naomi as she explores: Can Qigong really change your genes?

Mindful Moments:

• Qigong practice directly influences gene expression through the science of epigenetics.
• Zhineng Qigong activates the body's self-healing intelligence through conscious intention and Qi cultivation.
• Qigong and Dr. Herbert Benson's relaxation response share measurable physiological healing benefits.
• Regular Qigong practice supports neuroplasticity, rewiring the brain toward health and peace.
• Qigong in nature amplifies our connection to universal Qi and deepens the healing experience.
• The Qigong community creates a powerful shared Qi field that supports every practitioner.
• Qigong reduces chronic stress and anxiety by shifting the nervous system into a healing state.
• Consciousness and intention are the driving forces behind Qigong's transformative power.
• Daily Qigong builds a strong biological foundation for long-term physical and emotional wellbeing.
• Qigong empowers us to become active co-creators of our own health and healing journey.

Links and Resources:

🌿 Connect with Naomi Hales:  https://www.qigong.love/

🎮 Discover Qigong Game: https://www.zhineng-qigong-students-hub.com/discover-qigong/

🎁 Discover the power of Qigong with this easy-to-follow Starter Kit: https://qigong-starter-kit.com/

😙️🌟 Explore more podcasts, events, and resources visit:
https://www.zhineng-qigong-students-hub.com/

Connect on Facebook, Instagram, Youtube

🎮 Discover Qigong Game: https://www.zhineng-qigong-students-hub.com/discover-qigong/

🎁 Discover the power of Qigong with this easy-to-follow Starter Kit: https://qigong-starter-kit.com/

🎙️🌟Explore more podcasts, events, and resources visit:
https://www.zhineng-qigong-students-hub.com/

Connect on Facebook, Instagram, Youtube

Transcript

00:00:00:00 - 00:00:16:13
Unknown
So we can basically with Qigong, we can consciously kind of change, change the expression of our life by by being aware of consciousness.

00:00:16:15 - 00:00:28:19
Unknown
My name is Torsten Lueddecke and this is the Wisdom Qigong Uncovered podcast.

00:00:28:21 - 00:00:48:01
Unknown
welcome everyone! For this episode of the Wisdom Qigong Uncovered podcast. I've got that Naomi Hales with me and oh me. I've been waiting for you for a long, long time because I tried to get you on the show for such a long time and you're always busy creating some amazing stuff in your life and then the life of other people.

00:00:48:01 - 00:01:11:24
Unknown
So I'm very, very grateful that you took the time today to talk to us and all. You're living in the UK currently, but one can tell you you've got an international upbringing and background, and you've been a qigong student gong teacher for a long time, and also a therapist. And we would like to talk a little bit more about your your ideas and how you see qigong can support people in their lives.

00:01:12:01 - 00:01:34:08
Unknown
And I think one thing you are particularly passionate about is how this all comes together with epigenetics, and how we can kind of consciously shape our life and create results that we want. So maybe you can explore a little bit about what that means for you, and that we can dive right into creating value here for our audience.

00:01:34:10 - 00:02:16:04
Unknown
Absolutely. A joy to be here with you, Torsten. Thank you for having me. And yes, my passion, ocean and qigong is how it's so meta. Like it's it's being conscious of consciousness. And in that process what you can really enter, beautiful expanded consciousness state that brings happiness, peace, joy into our lives, supports wonderful health and yeah, just really transform our lives for the better and thereby transform lives of everyone for the better.

00:02:16:06 - 00:02:43:05
Unknown
Yeah. So how would how would Chin and Qigong support us? What is the mechanisms behind this? How does this all work? Yeah. So decades ago habit Benson I think at Yale he did studies and he's he wrote books called relaxation Response and Beyond where they took a lot of, I think, yoga and qigong practitioners and were kind of measuring before the practice and after the practice.

00:02:43:07 - 00:03:26:13
Unknown
And they discovered, these practitioners through that practice, their expression as the genes shift it. So it's like the switches, if you like, of epigenetics, that layer of what do we express of our DNA. And it all goes to the positive, basically. And that was ages ago. And since then the field of epigenetics has grown so much. And this understanding that we have now that according to what excites our brain, it can add molecular, a kind of molecular overlay to boost expression, be such an S expression.

00:03:26:13 - 00:03:57:23
Unknown
And that is a huge part of what forms our long term memory. So according according to what we pay attention to, we that that changes that changes our perception of the world, what we retain, what information we strengthen, what information we might not necessarily be be connecting to. So we can basically with qigong, we can consciously.

00:03:58:00 - 00:04:07:11
Unknown
change, change the expression of our life by by being aware of consciousness.

00:04:07:13 - 00:04:15:19
Unknown
When you unlinked home.

00:04:15:21 - 00:04:43:15
Unknown
Imagine a tool where you will learn the basics of shining qigong in 101 lessons. Hello everyone! O elemental to practice guides and discover 4000 years of ancient Chinese wisdom available in English. Before we talk about Jing Qigong, specifically Spanish la palabra aqui, German qigong is as honest as if he stories. His qigong partaken in daylong giving.

00:04:43:17 - 00:05:15:23
Unknown
You can use it as a simple web page or like an app on your phone on the go. When you are linked home where you connect and communicate with teachers of your choice. And find workshops worldwide. You are linked to. Welcome to my qigong.com. Brought to you by the Shining Qigong Students Hub for free. You are linked home.

00:05:16:00 - 00:05:30:19
Unknown
Just just to bring our audience up to speed. For those of us who are not so familiar with epigenetics, I put it in very simple words. But epigenetic basically means we all have many, many genes, different genes. But the question is which of them are expressed?

00:05:30:19 - 00:05:52:24
Unknown
So basically not all of them are on. Some of them are off, some of them are on. And epigenetics says is that we can influence which of the genes are actually switched on and thus, you know, create our health, our well-being, our life. And which of those are switched off. So it's not something that we are helpless. We just have our genes.

00:05:52:24 - 00:06:12:07
Unknown
That's the way it is. It's something we can actually influence and change. So this, in essence, is the idea, right? And and now it's about how, how does that that tie into qigong and how can we make sure we switch on those genes that we actually want and that are positive for us and for our health and our well-being?

00:06:12:08 - 00:06:50:00
Unknown
Exactly, exactly. So it's been shown that the brain this neuroplasticity so we can really change, perhaps because of trauma or difficult challenges in life, we might have had a lot of anxiety or stress. We might often go into fight or flight and feel different, challenging emotions also like affecting our hormones, affecting our health. So it's a really there's a holistic effect to what we're what we're expressing.

00:06:50:00 - 00:07:01:20
Unknown
And with qigong, we're by observing our consciousness and becoming aware,

00:07:01:22 - 00:07:06:22
Unknown
The what where what where.

00:07:06:24 - 00:07:48:08
Unknown
What we're doing with our consciousness, you can say, can gradually, over time, with practice, with practice building up a library of qigong experiences, if you like. Just bring it into a state that's very peaceful, very harmonious. Gradually our hormonal balance in our body becomes very favorable. And you feel that in your emotional life, you feel that in your day to day life with your family, colleagues, anyone in your life, because everything becomes when you feel well, when you feel full of love, then naturally that benefit spreads out beyond you.

00:07:48:10 - 00:08:09:19
Unknown
So yeah, for me, this is the the way of like the ancient sages, we change the world by changing our inside, our internal landscape. And that's what qigong does. Yeah. So if I understand that correctly, it is not so much about being specific here and saying, okay, now let me switch on this gene and let me switch off that gene.

00:08:09:24 - 00:08:35:17
Unknown
It is the overall overall way of being that you achieve by practicing tuning qigong. That will create an environment that encourages, you know, certain genes that are positive for us to be on and, and restrict others that would have a negative impact. Is that is that fair to say? Absolutely. It's been shown. I think it's I'm 11 writes about to cure attachment.

00:08:35:17 - 00:08:51:22
Unknown
There is and this thing of being hyperconnected when, where presence is positively affirmed by other human beings for our brain. That's immensely nourishing, supportive, expressive. And that's.

00:08:51:24 - 00:09:23:18
Unknown
That's naturally in the qigong practice because we come to experience how our consciousness is all connected together. You profoundly want the best for other people as well as yourself. So if you do come into Asian and qigong circles, you find the qigong community always from the bottom of their hearts, wanting the best for each other. So very favorable environment for our being for for the best genetic expression.

00:09:23:18 - 00:09:44:16
Unknown
So these things you see how they are. They reflect each other. Yeah and I understand. So it's it is probably both. And it are actually three things. It's it's the exercises you do. It is the mindset you have. But it's also the community that are pointing out here that creates this supportive environment to kind of, you know, have us in a relaxed state.

00:09:44:16 - 00:10:15:23
Unknown
But, I suppose that if you are in this relaxed and peaceful and loving state, that it automatically, kind of allows the positive the genes that are of a happy and can be relaxed and can create just the wonderful world, to be switched on because there is no need for fear. There is no need for anxiety, there's no need for for horror or anything like that where the body feels that we need to protect or, be in scarcity or anything like this.

00:10:16:00 - 00:10:48:06
Unknown
Is that fundamentally what's happening through all this work? Yeah, exactly. And I would say beyond that, it it becomes a more and more conscious process. So by having a consistent practice, you are able to be more and more aware of your internal world, including the feelings, the different hormones that are created. And so just already it's a journey.

00:10:48:06 - 00:11:01:24
Unknown
But e you you can definitely feel more empowered and more centered by developing a and qigong practice. Yeah.

00:11:02:01 - 00:11:30:10
Unknown
And the awareness is important because of the I mean, I cannot just practice qigong without the awareness. Have a wonderful community around me and live. I live a happy life first. Yeah. So the awareness, it's that thing that I already touched upon that if you you can you can do chee-kong. And maybe it feels like one of my students said, oh, in the beginning just felt like waving arms around.

00:11:30:10 - 00:11:52:12
Unknown
And yeah, already felt quite good. But then how? Over time he realized and there were such steps. And it is when gradually, if you're kind of watching and observing, you experience.

00:11:52:14 - 00:11:55:20
Unknown
Chi at.

00:11:55:22 - 00:12:30:03
Unknown
It's hard to talk about in words, but basically just different states, internal states that it absolutely feel very concrete, distinct. And then in that moment, if you're paying attention, you strengthen that information like, you know, your neurons excited. It's the molecules lying bookmarks. And basically as you if you're interested and you're curious and you're paying attention, then your awareness will naturally kind of grow.

00:12:30:05 - 00:12:55:06
Unknown
You'll be open and not ness, not attaching to the experiences, because that's so obviously a danger. You can be like, oh, I had an amazing qigong state. You try and hold on to it and repeat it, which is kind of self-defeating. You want so to be open and curious, but gradually, if you're paying attention, when those things come your you're really you'll be alive, alert to them.

00:12:55:06 - 00:13:18:21
Unknown
And so it's like it it grows what qigong always say where the mind goes that she follows. And it's really true where we place our attention that that that's what can expand in our life. So yeah, it you don't have to you can just practice te gong at a very sort of like a light physical level and you'll still get an amazing, amazing benefit.

00:13:18:21 - 00:13:54:23
Unknown
Enjoy the company. And that's fantastic. You know, every person following the journey that they want to follow. But it's just exciting that there's also this possibility for something even deeper and more profound. Yeah. What I think I'm taking here from my life is that if I'm aware and I discover certain things, I can focus more on it. I can key there and kind of have it grow more than if I would just leave it up to up to coincidence where that she goes, so I can direct it more and thus create more of what I want in my life.

00:13:54:23 - 00:14:25:10
Unknown
Right. Exactly. This feeling of agency and being empowered. It's shown like study after study, after study, when we discover that we have choice in our life, even if it's in a, like, subtle level of, you know, how we feel, what, what we're choosing, then naturally, that leads to life being more meaningful, more happy. And then qigong really creates that opportunity.

00:14:25:12 - 00:14:53:23
Unknown
Some more people who practiced qigong with me the longest from England, they say they found, and qigong as a beautiful mat that it's given. And then of course, you know, according to the landscape of your your unique landscape of your life, you'll use the map differently. But it does you'll find through your experiences when practicing qigong that it's really useful.

00:14:54:00 - 00:15:17:05
Unknown
You know, the things get clearer and clearer and then life feels easier and more harmonious. It's not say, of course, life throws up huge challenges, but I know that everyone who practices qigong with me really says, you know, it helps them, you know, in the hard times and the easy times, you know, challenges set them up. Such a support.

00:15:17:07 - 00:15:39:10
Unknown
Absolutely. And I like the idea of the empowerment when you talk about agency, because there's nothing more fulfilling that if you feel I've got a say in things. So I it's not I'm not just a victim to coincidences or to what life brings up. Yes, life will bring us up, bring, bring up stuff. But the way I deal with it is my choice.

00:15:39:12 - 00:16:04:12
Unknown
And I've got tools that I can use and I can take responsibility. Now, I just want to make this clear, because sometimes this comes up from the audience. This is not about blaming someone that I. Oh, my God, you've got a shitty life or something. Look at you as your fault. No, but it's, you know, you might have a shitty life, but still you have, you know, the possibility to respond to it and to and to to do something about about it.

00:16:04:14 - 00:16:31:08
Unknown
And, this is the agency you were talking about. And obviously, you know, the more you are grounded in that state of awareness and conscious, the, the allowing the positive developments, the, the less problematic, you know, life would probably show up for you. That's what you're sharing when you talk about the students that have been working with you for a long time, because they kind of think they got the idea of, okay, this is life, how am I going to navigate?

00:16:31:08 - 00:16:50:17
Unknown
And I love the map that you're just giving as an example. And I also want to point out, because I think this is important in this context, that qigong is not something someone else does to you. It is really your toolkit. Because often we get requests, you're like, okay, please, can you help me? I need to be get healed.

00:16:50:19 - 00:17:10:05
Unknown
No, it's it's not a passive thing. It's an active thing where obviously you can support as a teacher or as a community, but the agency is still with every, every single student, right? I mean, the last thing that you said is very important. Essential because you energy gong helps us to develop the initiative, ability of our consciousness.

00:17:10:05 - 00:17:39:00
Unknown
So from the get go, you know, in, in a teacher master, it needs to awaken. We find. Yeah. What is it that we want? And gradually we're supported in that with our own ability and wisdom that's nourished. I mean, obviously, I think everyone knows Doctor Pang. Wisdom and ability. Qigong. Shouldn't you Gong? Because that's what it helps to unfold.

00:17:39:00 - 00:18:15:06
Unknown
So yeah, it's beautifully empowering. And yeah, it's not a passive process. At the same time, it's very hopeful. No matter where we are at, knowing that we can do something that will help transform, change our situation. Maybe it's not an overnight fix myself, then it isn't an overnight things, but just knowing there is something in cases. Often people will only come across yin and qigong because they have had some big life challenge, something where other things haven't helped.

00:18:15:06 - 00:18:40:20
Unknown
So just knowing from any situation we can get a great benefit. It's not a stick to beat ourselves down with. It's is definitely something that have hope and happiness. So. So what does your daily routine look like? Do you have specific exercises you focus on because you think they support you on your path? And you know, having said that, other people might find a different routine, a helpful a useful for them.

00:18:40:20 - 00:19:04:13
Unknown
When I talk to you, I have this genuine happy smile. So you must be doing something right? Yes. A lot, that's all. Yeah. So, I always love to emphasize, when you ask, oh, which practice to do that? I it's really good to tune in to what feels resonant for you that you can happily do on a daily basis.

00:19:04:13 - 00:19:48:06
Unknown
And it's that doing it every day that I feel like those knee rails down. At the same time. It's a balance because we don't want to get fixated and obsess on the methods. So if we can cultivate, I think two things. One is like cultivating this feeling of happiness and freedom from the get go. If we do any kind of genuine qigong practice, just being happy and then and reveling in the freedom that we've chosen, that because often Teacher Wei says, oh yeah, people do Jin and qigong to be free and happy, but like, you can forget and get very serious and focus and narrow on a method.

00:19:48:06 - 00:20:13:20
Unknown
And then, yeah, it can be a stick. We beat ourselves with it. So I think it's really important to consciously have that feeling of joy. And then the other thing, at the same time, from the bottom of my heart can really say, you know, Doctor Peng's teaching some methods. I rarely work, and so I love it when that must be my foremost qigong master that I've teacher trained with.

00:20:13:20 - 00:20:41:18
Unknown
You know, he really emphasizes, yeah, do the practice, do the practice. And that's what I it it can change over time. Some things are some methods I'll be practicing for a certain amount of time and then yeah, maybe I'll focus on another area. But some things are continuous for me. So level one, two, three every day and some other methods meditation, squats.

00:20:41:20 - 00:21:03:06
Unknown
You know those are my foundations. Yeah. Go with the flow a little bit. What is exciting on your runs today? You know, causing new experiences to happen? I can read the mind of my audience, by the way, and I know that when you said level one, two and three, everybody was thinking, oh my God, how much time does that take?

00:21:03:06 - 00:21:27:20
Unknown
So how much time do you spend daily for your qigong practice? It's a bit different because you know, it's be going is my life that I chose. You know, I share it and for me, this is my passion and my area of research. You know, what is consciousness? You know, how do we support the best consciousness state in everyone, in ourselves?

00:21:27:20 - 00:21:58:14
Unknown
So, yeah, they don't ask me for time. Okay, good. Yeah. But. But the important thing to know is you. You can do many squats inside of ten minutes, ten minutes, ten minutes to make a profound, profound change upward shift in your life and health. So it's it's not really about time. And this thing that I emphasize about feeling happy and free, that's why it's so important that you choose for yourself.

00:21:58:16 - 00:22:20:02
Unknown
What's the first thing that you're going to weave into your life? And I can tell that there's another dimension to it. I mean, I really the practice is important and we encourage everyone to do daily practice. And I might just add that, you know, the students have has just launched, a little page called My Qigong, which helps people to support their daily practice.

00:22:20:02 - 00:22:43:13
Unknown
So anyone who's interested, just look at the caption to go there. It's a great tool to make sure you are practicing and to get support from the community. But the other thing is, because we are now in a podcast, you're not doing an exercise, but I can tell that you are in the qigong state. So even if I'm an accountant or an IT or something and I do my daily life, I can do these activities.

00:22:43:13 - 00:23:12:24
Unknown
Or like you, just doing a podcast with me here and being in that qigong state, because that is the key. If if that, if you're only happy ten minutes while you're doing the wall squats and the rest of the day you're miserable, you haven't achieved much. So. So it's both things. Yes, do your practice. And we understand that most of us have a life, but that life can be can be put into the context of qigong and into it to gong field, qi field and benefit from it all day long.

00:23:12:24 - 00:23:36:09
Unknown
And that this brings us back to the awareness. If that needs awareness, if I I'm running through life and just looking at traffic, red light, green light and so on, and there's no awareness for for my state, then it's difficult. But if I, if I, if I cultivate this constant awareness and at every moment I'm aware, I have a choice of whether I'm happy, whether I'm free, how, how to proceed the day, then that's a qigong state.

00:23:36:09 - 00:24:11:22
Unknown
And then I'll practice 24 hours a day as well without doing the squats. Right? Yeah, exactly. So again, the we don't fixate on the methods. We can just even have the information that, Kenyon Qi, the universe is pure a subtle layer. A key is we give the information we that it can be constantly nourishing us, supporting us 24 hours a day, even when we're not being aware of it.

00:24:11:22 - 00:24:48:12
Unknown
But if we if we have that information, then already, already our life will change. It's not about being enslaved freely, not, but, just, just discovering things and having great experiences. And then. And then your journey will unfold according to whatever it is that you choose, you want. What else would you like to share? And that would mean, is there anything that you feel like you would like the audience to know from the experience with your students or from your own life experience?

00:24:48:12 - 00:25:18:12
Unknown
Yeah, I think we are living in challenging times. I think there's a lot of pressure on people with the rise of a, young people being uncertain of what kind of world is going to unfold. I think just to know there's a way to cultivate are being it's ancient, you know, qigong is thousands and thousands of years. It's it's really been road tested.

00:25:18:14 - 00:25:52:09
Unknown
Bring us into a harmonious state. You know, we are part of nature, nature's part of us in I think I feel in modern life it it's very easy to get disconnected from that, not feel so grounded. But with the shin in qigong practice, you will you will over time just feel absolutely held, nourished and by nature one with nature like really reconnect then to our deep being.

00:25:52:11 - 00:26:27:05
Unknown
Feel your true self just illuminating your inward landscape, also transforming your outward. If someone can receive this information. I know that I was in a difficult place in my early life. My life really profoundly changed that. You know, even even from suffering, you know, whether it's a great bereavement or something that the state of harmony is possible. That's the that's the message I would like to emphasize and share.

00:26:27:07 - 00:26:50:03
Unknown
And while you're saying this, I could immediately feel an impact on on me. Because what happens when you talk about these things and when you when I follow your advice, it feels a little bit like I'm rising above all of that, and I'm moving into something that can look down on what's happening on planet Earth currently. And finally, understand that, like, none of this is really matters.

00:26:50:03 - 00:27:10:04
Unknown
It's that's the way life unfolds here. And I don't have to worry too much about the day to day stuff, because there's something of which I am part of which is nature and which will just evolve. And, even, you know, my life is not a separate thing. It's just a movement of nature that will constantly transform all of the universe here together.

00:27:10:06 - 00:27:33:12
Unknown
And that gives me a certain perspective on all these things that that, bombarding us, if we are not having this perspective, which obviously makes us feel, overwhelmed and how are we going to cope with all of that? But to rising above that and connecting to what you've just described is a wonderful way, to, you know, just get into this calm state which we all are longing for.

00:27:33:14 - 00:28:00:23
Unknown
Yeah, yeah, it's it it's this kind of Zen like paradox that at the same time that, you feel very connected with everyone and everything in, in the best of ways, in a very positive way that just like you say, this feeling of going beyond feeling very free, very peaceful. Yeah.

00:28:01:00 - 00:28:32:21
Unknown
Kenobi, you are teaching in England, but also online, right? Yeah. That's right. Five times a week online. People are really welcome. If you want to know more, my website is qigong dot laugh and you can message me directly. There also in person things in Berlin, elsewhere, in England, the Jungian chai therapy team, we're doing a holistic health retreat in October and, level two workshop with Morceli in July.

00:28:33:00 - 00:28:57:15
Unknown
Yeah. Perfect. And are those online already on your website? They are on Yarrow Retreats website and I will make a link on my website. Yeah. Perfect. Perfect. And obviously will put your website in the caption so anybody can get in touch with you. And that will me. Thank you very much for joining me today. It's been a great pleasure and it was definitely worth the wait for me.

00:28:57:15 - 00:29:16:08
Unknown
So thank you so much for joining. You can also work in person, with Naomi or visit, some of her workshops. All go to the online trainings. And you will also meet Naomi quite often in the life changes. And thank you very much for being such a big contribution to the community and to the overall world here.

00:29:16:14 - 00:29:22:22
Unknown
Thank you Nomi. Love, love and peace to to all. Yeah. Thank you. Towson.

00:29:22:24 - 00:29:43:22
Unknown
We trust you enjoyed this conversation, and we invite you to subscribe to our podcast so we can stay in touch and notifies you of future episodes. We will end today's episode with the eight words this meditation performed by and teacher Catherine Hendricks. Enjoy!

00:29:43:24 - 00:31:51:00
Unknown
And did you, Nae nae nae nae ee. Sing a song each o o watch me nig ee. She ain't Noble. He in you. Oh, she she oh, Tommy. Oh, she, knee toe to e to. Oh. From here. Oh two. Oh. Wrong. Oh. Oh, oh.

00:31:51:02 - 00:31:56:20
Unknown
To get your free epoch on the eight for assist meditation, please check the show notes below.