{"version":"1.0.0","segments":[{"startTime":20.16,"endTime":25.68,"body":"I'd like to talk today a bit"},{"startTime":20.16,"endTime":25.68,"body":"about the Inner Practice,"},{"startTime":25.68,"endTime":32.96,"body":"which is literally just yoga for the"},{"startTime":25.68,"endTime":32.96,"body":"mind. And it's a direction I'm really,"},{"startTime":32.96,"endTime":44.72,"body":"really interested in, because if we don't take all"},{"startTime":32.96,"endTime":44.72,"body":"the teachings from the mat into our daily lives,"},{"startTime":44.72,"endTime":50.72,"body":"you know, what's the use? We might then just"},{"startTime":44.72,"endTime":50.72,"body":"feel really good after our yoga practice for"},{"startTime":50.72,"endTime":57.28,"body":"maybe one or two hours, but then as soon as"},{"startTime":50.72,"endTime":57.28,"body":"life hits us, we're going back into spiralling,"},{"startTime":57.28,"endTime":64.0,"body":"and too many thoughts and too many"},{"startTime":57.28,"endTime":64.0,"body":"to-dos, and we start losing ourselves."},{"startTime":64.0,"endTime":70.64,"body":"That connection we built up in the morning"},{"startTime":64.0,"endTime":70.64,"body":"with the yoga practice, for example, is lost."},{"startTime":71.6,"endTime":79.84,"body":"So I started to focus really on how we"},{"startTime":71.6,"endTime":79.84,"body":"can use those practices in the moments,"},{"startTime":79.84,"endTime":86.88,"body":"in the moments when it gets hard."},{"startTime":79.84,"endTime":86.88,"body":"And one aspect that is really,"},{"startTime":86.88,"endTime":95.76,"body":"really important is keeping that connection to"},{"startTime":86.88,"endTime":95.76,"body":"your body. So there's a reason why we feel good"},{"startTime":95.76,"endTime":100.0,"body":"after the yoga practice. Because we have"},{"startTime":95.76,"endTime":100.0,"body":"connected to our body. We have connected"},{"startTime":100.0,"endTime":108.32,"body":"to our breath. We started to internalise the"},{"startTime":100.0,"endTime":108.32,"body":"practice. It's not something we were reading"},{"startTime":108.32,"endTime":115.6,"body":"about or made an intellectual approach to. It's"},{"startTime":108.32,"endTime":115.6,"body":"something we experienced. There might have been,"},{"startTime":115.6,"endTime":123.12,"body":"you know, emotions coming up or thoughts coming up"},{"startTime":115.6,"endTime":123.12,"body":"during the practice, but in the end we connected"},{"startTime":123.12,"endTime":131.84,"body":"to ourselves. And that is the one practice"},{"startTime":123.12,"endTime":131.84,"body":"that really helps me going through my days."},{"startTime":131.84,"endTime":140.56,"body":"So during the whole day, a sliver of my"},{"startTime":131.84,"endTime":140.56,"body":"awareness is always in my body. This can"},{"startTime":140.56,"endTime":148.32,"body":"be the energy of your body, if you feel it. It"},{"startTime":140.56,"endTime":148.32,"body":"can be one particular point. So for example,"},{"startTime":148.32,"endTime":155.44,"body":"the heart. And I'm not talking about the"},{"startTime":148.32,"endTime":155.44,"body":"chakra, or the energetic heart space. It"},{"startTime":155.44,"endTime":164.72,"body":"can be as simple as your physical heart."},{"startTime":155.44,"endTime":164.72,"body":"And keeping that aspect of your awareness"},{"startTime":164.72,"endTime":172.96,"body":"connected to your physical body, allows you"},{"startTime":164.72,"endTime":172.96,"body":"to be more observant of what's happening."},{"startTime":175.76,"endTime":181.44,"body":"Because you will feel the reaction of your"},{"startTime":175.76,"endTime":181.44,"body":"body instantly. The body doesn't lie. The body"},{"startTime":181.44,"endTime":190.32,"body":"is always the first thing that reacts. And when"},{"startTime":181.44,"endTime":190.32,"body":"we have this part of our awareness on our body,"},{"startTime":190.32,"endTime":194.56,"body":"it means we become quite quickly"},{"startTime":190.32,"endTime":194.56,"body":"aware. Oh, there's something going"},{"startTime":194.56,"endTime":201.36,"body":"on. There's an uneasy feeling, or there is a"},{"startTime":194.56,"endTime":201.36,"body":"discomfort, or a sensation you don't like."},{"startTime":202.24,"endTime":206.16,"body":"And when you feel that, then you know"},{"startTime":202.24,"endTime":206.16,"body":"instantly, okay, there's something I"},{"startTime":206.16,"endTime":213.04,"body":"need to deal with. There's something not okay"},{"startTime":206.16,"endTime":213.04,"body":"in the moment. And then it's up to you to make"},{"startTime":213.04,"endTime":221.76,"body":"that decision. Something's not right. I need"},{"startTime":213.04,"endTime":221.76,"body":"to feel it, or I need to look at it. Often we"},{"startTime":221.76,"endTime":230.4,"body":"ignore it, or we suppress it, and we just"},{"startTime":221.76,"endTime":230.4,"body":"get on with our lives and go into autopilot."},{"startTime":230.4,"endTime":237.92,"body":"But the sensation is somehow stored"},{"startTime":230.4,"endTime":237.92,"body":"in our body, and it will come back."},{"startTime":237.92,"endTime":249.2,"body":"So, when you can train yourself to keep a part"},{"startTime":237.92,"endTime":249.2,"body":"of your awareness always in your body. As I said,"},{"startTime":249.2,"endTime":256.08,"body":"that can be the energy that you feel in your body,"},{"startTime":249.2,"endTime":256.08,"body":"like you can feel it quite often in the palms of"},{"startTime":256.08,"endTime":264.8,"body":"your hands. You feel like often there's a tingle"},{"startTime":256.08,"endTime":264.8,"body":"there. So that's a point you can connect to. Or,"},{"startTime":264.8,"endTime":276.4,"body":"as I was saying, the beating heart. And this"},{"startTime":264.8,"endTime":276.4,"body":"allows you to have that check-in all the time."},{"startTime":276.4,"endTime":280.96,"body":"I know often we don't want to check in. Often"},{"startTime":276.4,"endTime":280.96,"body":"we're just like, oh, I don't want to hear,"},{"startTime":280.96,"endTime":288.72,"body":"I don't want to see. And that's okay,"},{"startTime":280.96,"endTime":288.72,"body":"maybe for some moments. But for some"},{"startTime":288.72,"endTime":296.4,"body":"moments it's really important to"},{"startTime":288.72,"endTime":296.4,"body":"look. Because if we don't look,"},{"startTime":296.4,"endTime":304.88,"body":"all we do is we put a cover on top of it, like"},{"startTime":296.4,"endTime":304.88,"body":"a blanket. It doesn't go away. It just stays"},{"startTime":304.88,"endTime":312.08,"body":"covered for the moment. But if we don't deal"},{"startTime":304.88,"endTime":312.08,"body":"with those issues, they will always come back."},{"startTime":314.72,"endTime":325.68,"body":"And the path to it is really just through it."},{"startTime":314.72,"endTime":325.68,"body":"You can't think yourself out of it. You can't"},{"startTime":325.68,"endTime":334.88,"body":"come up with concepts. Anything that you try to"},{"startTime":325.68,"endTime":334.88,"body":"solve with your brain, it's not going to stick,"},{"startTime":334.88,"endTime":341.2,"body":"because emotionally you're not making the change."},{"startTime":334.88,"endTime":341.2,"body":"You might have the knowledge, the know-how,"},{"startTime":341.2,"endTime":353.68,"body":"the understanding, which helps to recognise"},{"startTime":341.2,"endTime":353.68,"body":"patterns, but the change is not happening in your"},{"startTime":353.68,"endTime":362.08,"body":"brain. The change is happening on an emotional"},{"startTime":353.68,"endTime":362.08,"body":"level, and the emotions we feel in the body."},{"startTime":363.52,"endTime":374.24,"body":"So if you want to change, you need"},{"startTime":363.52,"endTime":374.24,"body":"to start allowing yourself to feel,"},{"startTime":374.24,"endTime":381.92,"body":"to feel also the unpleasant emotions. And that"},{"startTime":374.24,"endTime":381.92,"body":"can be very scary. So we can slowly, slowly,"},{"startTime":383.28,"endTime":390.64,"body":"get used to it. So if it's something small, things"},{"startTime":383.28,"endTime":390.64,"body":"that are not really significant in your life. Like"},{"startTime":390.64,"endTime":398.56,"body":"if someone annoys you, like cutting in front"},{"startTime":390.64,"endTime":398.56,"body":"of you in a queue, or if you get a marketing"},{"startTime":398.56,"endTime":407.44,"body":"call you really don't want to listen to. So"},{"startTime":398.56,"endTime":407.44,"body":"these are the small things you can practise on."},{"startTime":407.44,"endTime":412.48,"body":"So you just, you know, you feel, oh, I'm getting"},{"startTime":407.44,"endTime":412.48,"body":"really annoyed. And instead of expressing it,"},{"startTime":412.48,"endTime":418.24,"body":"just see if you can find that"},{"startTime":412.48,"endTime":418.24,"body":"annoyance somewhere in your body,"},{"startTime":418.24,"endTime":424.08,"body":"and then allow yourself to feel it. Not"},{"startTime":418.24,"endTime":424.08,"body":"to narrate it, not to feed it with, oh,"},{"startTime":424.08,"endTime":430.72,"body":"this guy really annoyed me because he did"},{"startTime":424.08,"endTime":430.72,"body":"this and this and this. All you do is you're"},{"startTime":430.72,"endTime":438.72,"body":"feeding that emotion more and more with your"},{"startTime":430.72,"endTime":438.72,"body":"thoughts. You're keeping that emotion alive."},{"startTime":439.52,"endTime":444.56,"body":"But if you can just feel that annoyance somewhere"},{"startTime":439.52,"endTime":444.56,"body":"in your body, let's say in your chest or maybe in"},{"startTime":444.56,"endTime":452.16,"body":"your belly, and you just stay with that emotion"},{"startTime":444.56,"endTime":452.16,"body":"without narrating it, so literally you cut the"},{"startTime":452.16,"endTime":462.88,"body":"story off from that emotion, you will see that"},{"startTime":452.16,"endTime":462.88,"body":"within a short time, maybe a minute or two, that"},{"startTime":462.88,"endTime":478.08,"body":"emotion goes away on its own. And this is how you"},{"startTime":462.88,"endTime":478.08,"body":"can gradually build up a tolerance to emotions."},{"startTime":478.08,"endTime":483.92,"body":"And then one day, when something bigger"},{"startTime":478.08,"endTime":483.92,"body":"comes, something that's more personal,"},{"startTime":483.92,"endTime":493.52,"body":"that might feel even a bit overwhelming. Instead"},{"startTime":483.92,"endTime":493.52,"body":"of escaping from it, distracting yourself from it,"},{"startTime":493.52,"endTime":502.32,"body":"you stay with it. And again, same principle."},{"startTime":493.52,"endTime":502.32,"body":"Not narrating, not feeding that emotion with"},{"startTime":502.32,"endTime":510.96,"body":"more thoughts. Instead, you just"},{"startTime":502.32,"endTime":510.96,"body":"observe the emotion in your body,"},{"startTime":510.96,"endTime":522.96,"body":"the sensation in the body, and you will feel"},{"startTime":510.96,"endTime":522.96,"body":"that sensation will lessen and even disappear,"},{"startTime":522.96,"endTime":531.92,"body":"if you stay long enough with it. If it doesn't,"},{"startTime":522.96,"endTime":531.92,"body":"that means you're feeding it with thoughts again."},{"startTime":531.92,"endTime":536.08,"body":"And this is how we go through"},{"startTime":531.92,"endTime":536.08,"body":"difficult situations. This is"},{"startTime":536.08,"endTime":548.72,"body":"how we dissolve patterns that don't serve"},{"startTime":536.08,"endTime":548.72,"body":"us. You know, you have to go through it."},{"startTime":548.72,"endTime":560.56,"body":"It's having the courage to sit there, close"},{"startTime":548.72,"endTime":560.56,"body":"your eyes and feel it. Feel it in your body,"},{"startTime":560.56,"endTime":571.52,"body":"and then cut the thinking off"},{"startTime":560.56,"endTime":571.52,"body":"from it. And the emotions will go."},{"startTime":571.52,"endTime":580.08,"body":"I always feel it's like, every time you've been"},{"startTime":571.52,"endTime":580.08,"body":"triggered, every time those emotions come up, and"},{"startTime":580.08,"endTime":590.48,"body":"every time you do this practice, you shave a layer"},{"startTime":580.08,"endTime":590.48,"body":"off it. So the next time you've been triggered"},{"startTime":590.48,"endTime":598.88,"body":"again with the same situation, your reaction,"},{"startTime":590.48,"endTime":598.88,"body":"or the emotion, is just a little bit less than"},{"startTime":598.88,"endTime":606.32,"body":"before. And every time you do that practice,"},{"startTime":598.88,"endTime":606.32,"body":"you shave one layer off, one after the other."},{"startTime":607.92,"endTime":616.32,"body":"And one day you wake up and you think,"},{"startTime":607.92,"endTime":616.32,"body":"wow, that person said that thing, which a"},{"startTime":616.32,"endTime":624.72,"body":"year ago would have completely triggered"},{"startTime":616.32,"endTime":624.72,"body":"me, and now I haven't even noticed it."},{"startTime":624.72,"endTime":634.64,"body":"And this is a way how we can heal,"},{"startTime":624.72,"endTime":634.64,"body":"how we can make space within us again."},{"startTime":634.64,"endTime":645.6,"body":"And when we have that space, when we're"},{"startTime":634.64,"endTime":645.6,"body":"not constantly thinking about how to avoid"},{"startTime":648.24,"endTime":654.48,"body":"unpleasant feelings, when we're"},{"startTime":648.24,"endTime":654.48,"body":"not putting pressure on ourselves,"},{"startTime":654.48,"endTime":662.88,"body":"we should do this and this, we create"},{"startTime":654.48,"endTime":662.88,"body":"that beautiful space in us. And that's"},{"startTime":662.88,"endTime":669.12,"body":"when the creativity comes up. That's when the"},{"startTime":662.88,"endTime":669.12,"body":"solutions come up. That's when we start hearing"},{"startTime":669.12,"endTime":679.68,"body":"our intuition again. But first we need to make"},{"startTime":669.12,"endTime":679.68,"body":"space. So first we have to take the rubbish out."},{"startTime":682.16,"endTime":687.12,"body":"The way forward is through the emotions,"},{"startTime":688.56,"endTime":696.08,"body":"not through the brain. The brain"},{"startTime":688.56,"endTime":696.08,"body":"is important to recognise patterns,"},{"startTime":696.08,"endTime":709.68,"body":"to gain knowledge about ourselves. But dissolving"},{"startTime":696.08,"endTime":709.68,"body":"is going through the body, through the emotion."},{"startTime":709.68,"endTime":718.48,"body":"So just give it a try, like a little"},{"startTime":709.68,"endTime":718.48,"body":"experiment. Next time you have some"},{"startTime":718.48,"endTime":727.36,"body":"person who you're not connected with and who"},{"startTime":718.48,"endTime":727.36,"body":"annoys you, just try to find that annoyance,"},{"startTime":727.36,"endTime":735.28,"body":"that sensation, that feeling in your body. Try to"},{"startTime":727.36,"endTime":735.28,"body":"locate it, and then just stay with that emotion."},{"startTime":735.28,"endTime":745.28,"body":"Just keep the focus there, without feeding the"},{"startTime":735.28,"endTime":745.28,"body":"emotion with additional thoughts. So you're just"},{"startTime":745.28,"endTime":753.04,"body":"curious about that emotion. How does it feel,"},{"startTime":745.28,"endTime":753.04,"body":"the quality of it? No story attached. You cut"},{"startTime":753.04,"endTime":765.36,"body":"the story off from it, and then notice how long"},{"startTime":753.04,"endTime":765.36,"body":"it literally takes until the emotion is gone."},{"startTime":765.36,"endTime":777.44,"body":"And this is how you build up tolerance for the"},{"startTime":765.36,"endTime":777.44,"body":"bigger ones, and trust that this actually works."},{"startTime":777.44,"endTime":785.68,"body":"I hope it's helpful. And if you"},{"startTime":777.44,"endTime":785.68,"body":"had an experience and tried it,"},{"startTime":785.68,"endTime":790.08,"body":"do let me know."},{"startTime":790.08,"endTime":795.6,"body":"Thank you for listening."}]}