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Imagine if you had a vegetable garden
and were growing tomatoes, carrots,

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zucchini, and other delicious fruits
and vegetables, then just as your plants

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started to show signs of life, you jump
in there and start planting some weeds.

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Yep.

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I said, weeds, the results
wouldn't be great, but this is

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exactly what we do in our minds.

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We spend time cultivating a sense of
calm and productivity with meditation

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and all these apps that we have.

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Then we throw in some mental weeds today.

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I'm gonna be talking to you about how to
keep your mind free of these mental weeds

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and negative and destructive thought.

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I'm amid Ahmed and welcome to be.

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Well do well.

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So before we get started, I'd like
to discuss a little bit about why

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we even have negative thoughts.

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You need to know that this
is completely natural.

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It's human, and we all have, what's
referred to in Buddhism as a monkey mind,

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we have a monkey mind inside all of us.

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This monkey mind jumps around and gets
distracted and usually doesn't really

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have any control until we do things that
help us get into control like meditation.

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So the first point I wanna discuss is
that meditation itself is a really, really

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powerful way to be able to control your
mind and to be able to calm those negative

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thoughts and those destructive thoughts.

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Meditation doesn't have to be you sitting
in a Lotus position on a meditation pillow

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or out in a field by yourself for hours.

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Meditation can be just you sitting  in
your car after you drop your kids off to

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school, , just sit for a few minutes in
silence and just observe your thought.

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one thing that a lot of people think
is that meditation is to calm your

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mind and to control your thoughts.

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In fact, it's the opposite where
meditation allows you to get

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in control of your thoughts.

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I've got a number of apps
that I use for meditating.

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I've tried Headspace in the past
right now, we're using an app called

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calm and they have daily meditations.

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And they're really, really good.

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I'm not being endorsed to say
this, but calm is , definitely

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one of my favorite apps.

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Another one that I really
enjoy is called smiling mind.

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Calm has a subscription cost to it.

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Whereas smiling mind is entirely free
and smiling mind has meditations for

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different kinds of professionals.

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If you're a teacher or a first
responder or an entrepreneur, they have

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different meditations for those as well.

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The second way to get rid of
these negative thoughts is to

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actually ignore them and just
reframe the way you see things.

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So for example  imagine you're driving
down the highway and everything is fine.

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And there's traffic flowing in both
directions, everything seems okay.

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And then somebody cuts you
off in traffic abruptly.

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Now you're probably gonna get quite
upset and aggravated about it.

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So one option is for you to
get angry and to respond.

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Maybe show them a finger or do, or
the other option is to reframe it.

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You could either think that this
person was just being rude and cut

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you off and being inconsiderate or the
alternative is maybe they had a baby in

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the backseat and the baby was choking.

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And the person, the mom maybe had
to quickly get into the shoulder

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lane and in doing so cut you off.

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Now, when you think of the ladder
and you think of somebody cutting

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you off and you get upset about it.

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Well, if you knew that it was because
the person didn't have a choice

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or they were trying to save their
baby, you probably wouldn't get as.

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so here's an exercise  next time you
feel these negative thoughts coming on,

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what you can do is you can actually make
up a silly and ideally compassionate

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story about why that happened.

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If you have a child that's vying for
your attention while you're trying to

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work, rather than getting upset, you
can make up a  story about what it is.

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Maybe they drop something on
their toe and they are in pain, or

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maybe  something happened at school.

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And they're just embarrassed to tell
you, and they're just looking for a.

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so when something comes up and you
feel these negative thoughts, try

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to make up another story about why
that could have happened, that may

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assist you in not feeling so negative.

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The third and final idea is to
actually spend time with people

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that are just really positive.

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You know, there's those people
out there that are just extremely

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optimistic and it's really hard
for anything to bother them.

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A quick story here, we were looking
for a bite to eat for lunch and our

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kids love to have McDonald's fries.

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And so we went to McDonald's
and we are in a new city.

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We're traveling.

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We, didn't speak the language.

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And when we got to the
front hill, we ordered.

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We ended up getting our order
back, but it was incorrect.

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There were some wrong items in our
order and they missed a few things.

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Well, there was a big lineup of
people behind me and the guys

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that were working at the counter
actually were really, really calm.

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And I was actually really impressed
that they had such composure, even

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with all these people yelling at them
lights, the sounds beeping around them.

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They just maintained their composure.

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It was really quite impressive.

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So 0.3 is to spend time.

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People that are extremely
optimistic, positive.

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And also I should mention calm.

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Now here's a quick
little challenge for you.

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Meditating has made a huge
difference in my life.

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I've been meditating now for, I think
about 250 days consecutively without

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stopping many, many days before that, but
250 days now without missing a single day.

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So my challenge to you is to pick a time
either morning or evening, and set a timer

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on your watch or your phone for three.

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And during that three minutes,
you're just gonna sit close your

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eyes and just observe no need to
try any fancy meditation techniques.

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No need to sit in a lot.

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Disposition.

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Hands can be on your lap.

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Just sit comfortably.

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Comfort is key.

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So, what I want you to do is pick time
either morning or afternoon or evening,

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and just three minutes of meditation
this week, seven days straight.

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If you are successful, I
think you'll notice a big

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change if you're unsuccessful.

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Well, there's no failure.

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It's only you either succeed or you learn.

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So notice what didn't work.

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Well, maybe it was the timing.

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Wasn't right.

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Maybe you didn't have the same
time set every day of the week.

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But try three minutes a day this
week for the next seven days.

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And I'd love to hear
how your experience was.

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Send me a quick message.

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So to recap, here are the three
things that you can do to prevent

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mental weeds and destructive
thoughts from taking over your mind.

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Number one, like I
mentioned is meditation.

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Number two is make up a story,
a compassionate story about why

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something happened that upset you.

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And number three is surround
yourself with really positive people.

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Now, if you can't find positive
people around you immediately

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watch a really funny movie.

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One of my favorite movies
is life is beautiful.

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And in that movie, there is some serious.

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Serious positivity.

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So I think you're gonna enjoy
that in tomorrow's episode,

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I'm going to be talking about
revenge, bedtime, procrastination.

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This probably explains why you feel tired
all the time, and I'm gonna share some

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tips and tricks as to how you can overcome
revenge, bedtime, procrastination.

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I hope this has been helpful, and I
look forward to seeing you tomorrow.

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Have an awesome day.

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See you then.