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Do you ever feel like you wish you knew how to find peace for yourself in everyday, ordinary life but you don’t think you can? Do you feel overwhelmed looking even for a place to start? Do you want to be able to create more space in your life and not react to every emotion that comes up? Do you wish you felt more balanced and centered? How Do U Meditate? is a weekly podcast that helps driven, type A, go-go-go, what is the next best thing for me, highly educated and smart individuals, tune into their inner workings and get clarity on what really matters, create that pause in thinking and in reactions and create responses so that you can really come to understand that not every emotion or thought is real or needs your attention and most importantly create an awareness on whats driving you, so that you can ease any of the suffering that your minds creates. You no longer need to just go through life asking yourself ”Is this it?” ”Is this what I really want?” and waiting to feel ready that life will just happen the way you want it to happen. You don’t need to cry alone thinking there is something wrong with you cause there is NOT anything wrong with you. Here, we talk about how to succeed in creating a FULL life of wellness within every aspect and that includes a meditation practice that works for you. Entrepreneurs share stories of how they are meditating in busy everyday life, and what is possible for them now having taken up this ancient practice in a real life, modern way. This show is hosted by Tyler Gravley, Wellness Consultant & Certified Meditation and Yoga Teacher, who learned how to see what’s reality and what’s story land with just 10min of meditation a day and some amazing conversations with people like you and me. Subscribe and leave with inspiration on how to start a meditation practice that works for you today and get into the conversations that mean something! Connect with Tyler on insta @tyler_gravley. Join the FB group at https://www.facebook.com/groups/community111 Work with Tyler at www.tylergravley.com
Episodes
Monday Mar 22, 2021
#048 Healing After Heartbreak withTyler Gravley
Monday Mar 22, 2021
Monday Mar 22, 2021
Did you know that the statistics for divorce show that 50% of all marriages end in divorce? 60 % of all second marriages end in divorce and 75% of all third marriages end in divorce.
These numbers don't include all of the dating heartbreak that happens, how it changes us and how we can heal from it. Statistics show also that most people get back with their ex, but it's hard to identify if that really worked out or not. The most important things to do after heartbreak are to identify for yourself how to reground, define what you value in this new space, thank the relationship for its lesson and move forward until it's not a thing anymore.
In this episode I explore my own relationship with heartbreak, identify my new needs and this ends with a healing 5 min-ish meditation.
Please know that you are not alone in this moment. My instagram is @tyler_gravley or email me at hello@tylergravley.com
#meditation #mindfulness #meditationinrelationships #howdoumeditate #exploringheartbreak #understandingdivorce #healingthroughbreathing
Monday Mar 15, 2021
#047 How to Conscious Parent with Lina Aristizabel Villa from @Itakesavilla
Monday Mar 15, 2021
Monday Mar 15, 2021
I absolutely loved this conversation with Lina Aristizabel-Villa. She has dedicated her life to becoming a conscious parent and defining that for her and now she’s here to share what that looks like and why we should consider taking this path for ourselves as well. Lina is a Social Scientist from the University of Sussex a leading research-intensive university in England, UK. She also holds an MBA from the University of North Carolina where she specialized in Operations and earned a Six Sigma certification.
She has spent the last 2 decades researching the link between society and human behavior and thus, understanding how and why people behave the way they do as individuals and groups. Lina moved from the UK to the USA where she has held a corporate career developing and integrating software to improve processes through automation.
Lina lives in Los Angeles with her husband Frank, their 2 children Nico and Isa, and their 2 Australian Shepherds Osa and Bronco.
Her children are first-generation Americans and she has made her life's purpose to raise them confident and free, which lead to creating @ItakesaVilla as a way to speak, write and spread the conscious parenting philosophy.
This is her mission for conscious parenting and for parents to really get to know themselves so that they can craft they way they want to parent. You’re gonna want to listen to this multiple times, take notes and hold your hand to your heart to heal any shame you might feel from “doing it wrong”. This episode is dedicated to my own mother. Thank you for your grace and your sacrifice so that I may live this life in my full expression. Let's go.
Takeaways with Lina:
Did you get something out of this episode? If you did please share with a parent out there that could really use this episode.
@Itakesavilla is based on the African proverb it takes a village. We help each other and raise children together.
1. All the problems and all the solutions are inside you.
2. We all hit rock bottom and thats the beauty in it. All ideas happen out of a lot of pain.
3. You decide and have a choice to change.
4. BE-ing is a place of inquiry of who your kids are. If you don’t do that you start crushing them.
5. Look at your kid and ask what are you teaching me.
6. Have humility for your mistakes and own them.
7. Meditation allows you to sit with the ugly and create that resilience.
8. It doesn’t matter what they do. Its there well being thats important to us. nothing else.
Learn more @tyler_gravley or www.tylergravley.com on how to work with me.
#consciousparenting #howdoumeditate #meditationandmindfulnesspractice #meditation #createtheconversation #creatingconversationsthatpresentthemoment #presentmoment #feel
Monday Mar 08, 2021
#046 How to Make Finding Time to Meditate as an Entrepreneur Easy
Monday Mar 08, 2021
Monday Mar 08, 2021
Meditation is slow. It is the exact opposite of busy. When you meditate you are still. You are observing. You’re in a place of non-doing which means non judgement.
This episode is a little different than the others. We discuss meditation as an entrepreneur and then there is a 7 min meditation at the end to practice. Fast forward to somewhere around the 17 min mark to find it.
Theres a great quote that says “Mindfulness is to develop a capacity to shift from the small self, the body of fear, to the deeper self and deeper letting go of what it means to finding peace.”
As a fellow entrepreneur, I understand the complexities of managing time, stress, people and yourself. So how do we find time to do something completely opposite from our normal and so different of an experience?
Have you ever been to a cycling class or went for a run? Even a tough yoga class, something that exhaust you to the point where you need a min. You can’t go from a tough workout into a sit at my desk and focus type situation.
You need “transition time”. Time for the in-between. A moment to reflect, to adjust the body, the mind and the spirit to focus what it is you need to focus on.
Common transition times are sunrise, transition into later afternoon, sunset, deep in the heart of midnight. The earth doesn’t move from night to dark in the blink of a second. It easily rises and falls and transitions sometimes without us even noticing.
So how could you expect you to do the same? It doesn’t work that way naturally.
There is a book that if you don’t already own it as an entrepreneur, you need to go and get it right now called zen entrepreneurship by Rizwan Virk. In the book he talks about thought forms. He states “thought forms are things and you will need to become aware of them; your habitual thought forms will determine the direction of your life.”
Did you get that? Your habitual thought forms will determine the direction of your life.
How many of you have thoughts of what you value? What your self worth is worth? Who is taking up space in your brain. As an entrepreneur you will need to focus on what is needed and be intentful about your time and energy.
You will need to be able to visualize the outcomes and clear away other competing thought forms so that you can hold onto one in your mind longer and more clearly.
Choose the right patterns that will help you and not hurt you in your search for meaning or how you define success.
and creating time for self care is having the ability to choose the right techniques that help you, not hinder you. Sure you can look at other businesses for their success and the techniques they used, but they are not you. This is where your own inner work has to come into play. You are you and who knows the patterns within you and what you do better than you?
This is acknowledging your thought patterns and creating a routine to show up to your temple. Having a meeting with yourself. The CEO. The head guy. Like holy crap. You’re meeting with the head guy in the morning.
So how do you manage your time for self care as an entrepreneur?
- Move with the earth not against it. Make time to look inside at a common transition time.
- Understand that this is part of it. You want more money, look within. You want more success, look within. You want to stop self sabotaging- look within. You want to know what direction to take next, look within.
- Be intentful about your time and energy. Don’t give your energy to anyone and anything that isn’t serving you. What worked for someone else, may not work for you. The more time you create to learn how to focus your thoughts, the more you will see that you’ll want to spend time with things that lift you up. You’ll quit playing in the lower energy fields.
Talk to any successful entrepreneur you admire and they will probably tell you their habits. Most of them don’t get black out drunk or even drink for that matter. Most make time to meditate and work out. Most are able to delegate what needs to be done and they don’t have to be chief of everything. Most have coaches and counselors and therapist and advisors.
Self care is part of your job description and flipping the perception of it will only make this that much easier to transition to into a daily habit.
“As I’ve said this before, this awareness doesn’t just happen in an instant…it starts off with a hunch, as a clue to a greater treasure, then as we meditate, as we rearrange our lives based on these hunches, it opens up.” - Rizwan Virk
#zenentrepreneurship #meditation #mindfulness #meditationpractice #createlastinghabits #doingthatwork #howdoumeditate #spiritualpractice #spirituality #howdoyoumeditate
Monday Mar 01, 2021
Monday Mar 01, 2021
How do you find relief from your stress? What do you do when you feel overwhelmed, anxious, like you failed? Learn how to lean into these feelings, change your behavior to build up emotional resilience, and fall in love with the ability to create your own bliss.
“The greatest glory in living lies not in never falling, but in rising every time we fall.”
Nelson Mandela
Takeaways:
1. Start with finding your courage to look within.
2. You can be born with this trait, but the good news is, you can develop it for yourself.
3. What would have to be at stake for you to change a habit?
4. It's a marathon, not a sprint.
5. Laugh at yourself. This isn't so serious.
6. Find your support. Your community. Your people.
7. The way to shift and take control of your inner emotions, your inner world if you will, and step out of a life of stress, unhappiness, defeat, is to start a meditation practice today.
"The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.”
-Buddha
#mentalhealth #mindfulness #meditation #howdoumeditate #howdoyoumeditate #personalgrowth #selflove #awarenesspractice #wheredoimeditate #howdoimeditate #buildinginnerresilience #stresslesslovemore #conciousness #transformationalwork #claritythroughmeditation #knowthyself
Monday Feb 22, 2021
#044 Simple Awareness Meditation
Monday Feb 22, 2021
Monday Feb 22, 2021
Join me for this 15 ish min meditation on simple awareness where we focus on the senses of the body, labeling our thoughts, and practice staying in the present moment.
Awareness is a practice just like working out. All you want to do is build you mind muscle to get better at noticing your thoughts, what you are thinking, where you take your thinking.
Once we get good at awareness, we can simplify our life, create healthier habits and create a new possibility or way of being that we didn't know existed.
Enjoy my friends and if you have any questions at all DM me @tyler_gravley or check out my website at www.tylergravley.com
Free community meditation Mondays @4:10-4:30p CST. Join the FB group https://www.facebook.com/groups/community111
#awarenessmeditation #practicingstillness #melodybeattie #journeytotheheart #meditation #mindfulness #mentalhealth #practiceandalliscoming #howdoUmeditate
Monday Feb 15, 2021
Monday Feb 15, 2021
Ep #043 How To Create Lasting Healthy Habits that Take You to The Next Level with Michon Cahill
Hey guys it’s Tyler. Welcome back to another episode of How do you meditate?. I am so excited for today’s episode! Micheon Cahill is here. This conversation was part of the Booze Free January Challenge and if you want to stay until the end, I have real-life reviews for you to hear. This episode is pretty much like 3 masterclasses wrapped in one. You probably are going to want to take notes. There is a lot of actionable advice here.
Micheon Cahill is a pilates instructor, a Licensed marriage and family therapist, mom and all around wonderful human being getting into the online world with teaching & leading pre-and post natal pilates courses. She has multiple clients here in San Antonio and is leading the way to a more thoughtful approach to your pilates body. She is also a lululemon ambassador and has been featured in local magazines as well. It’s phenomenal what she has built, but what is even more impressive. is how humble, genuine ,generous and down to earth she is. So get ready! She is here to share juicy advice today all about habits. You will probably want to repeat this episode. Side secret that I will let you in on, Micheon and I are partnering to build a retreat that helps you build healthy habits, helps you clear your mind and connects you to a bigger strength within yourself. If you would like to know more check out the link work with me @tylergravley.com
Takeaways with Micheon
- Habits are mindless. Become more mindful, you can create better habits.
- Identity emerges from habits, experiences influences those habits.
- Put on paper or say aloud what you want to change. This makes you more accountable for what you are thinking and feeling.
- Ask yourself. what would the person I want to be look like, feel like on a daily basis?
- What part of these habits are they in spiritual physical, emotional? If you are just focusing on what category… how can you start to distribute these habits into the other areas to feel more balanced?
- Make a list of 5 daily and mental habits that you would like to have.
- Example of a mental habit can be: all or nothing black or white, the story of comparing yourself to others, overthink ing something, making excuses, catastrophizing the future, putting yourself down.
- An example of an emotional habit can be learning how to unconsciously train yourself from responding to triggers. PTSD is another one that can be difficult because part of your brain is shutting down. You think something and you go to that self sabotaging place. Trauma you lived in. Those feelings become your baseline.
- Write down 3 habits you would like to take on. Those three habits won’t seem far fetched the more you become aware.
- The 1st habit to help you is being proactive and taking responsibility of acknowledging your behaviors.
- Environment plays such a huge role in what you are influenced by. Is it hindering you because you’re stuck in a feeling or sensation? I can’t do this because I have all of these things I have to take care of.
- Surround yourself with people that will help you get proactive.
- Set yourself up for the win and make realistic expectations. Really prioritize. How are you going to get to that habit. 4-5 steps of how are you going to get there. Be specific.
- Adaptability. how you perceive it how you adapt is how you are going to live your life.
- The power is in awareness.
- If we can understand our why’s we can understand our purposes.
This episode is sponsored by: Arbonne 30 days to Healthy Living. The 30 Days to healthy living is a program that offers you an approachable plan to get you on track with good habits that can support long-term wellness. It’s a holistic approach focusing on a routine of whole foods coupled with vegan protein shakes and select nutritional supplements. It’s taken me years to find something without the chemicals in it that actually works. You can find more on my website at tylergravley.com.
#meditation #mentalhealth #licencedfamilyandmarriagetherapist #behavioralhealth #creatinghealthyhabits #mindfulness #jamesclear #sustainable #sustainability #boozefree #dryjanuary #wellnessconsultant #awareness
Monday Feb 08, 2021
#042 Show Me How To Make Me Comfortable At Home with Diane Lowry
Monday Feb 08, 2021
Monday Feb 08, 2021
#042 How Do You Take Care of Yourself When No One Else Does?
Diane Lowry-Professional Organizer and Home Coach.
You can find her @newyorkerathome
DM her to get signed up for her newsletter or sign up at newyorkathome.com
I absolutely loved this conversation with Diane. She is obsessed with spaces and how they work and really her speciality is taking your home to the next level to work for you. It’s the feeling that when you walk into your home you feel safe and cared for, and she creates that with deep intentional listening of what you really need to feel that way. How you live your everyday life. In her background, she studied installation art at the University of Columbia, worked on projects in central park, google, channel and opened her business, New York at Home five years ago. This is her story on how meditation has changed her life and her advice on incorporating into our own lives and home with the people we love.
- Can we think of meditation as our quiet time. Our time to day dream, reflect?? Can we give our kids quiet time? how about our inner child?
- Perhaps consider pairing your meditation practice with the slow obsession of your coffee in the morning.
- Create your own temple in your home by grabbing things that affect the senses such as a candle for fire, coffee for taste, water, sound and sight.
- For her, meditation is how she creates the relationship with the outside world. She realized after 10 years it creates the space for her when she is not on the cushion, to have space between her response and reactivity.
- Meditation is a slow burn. It’s not something that you sit from 10 min you ll be free. You gotta keep it up.
- Mediation creates the ability for you to watch your thoughts even when it is angry like the idea of “there are no shortcuts in zen”.
- Meditation is also the ability to sort of dip into yourself at a time when your emotions are flared.
- There is a feedback loop of how your space can communicate with you. What provides safety and calm for you? Those little moments are sprinkled throughout your home and your space cares for you and part of that is the feeling that you get to feel like yourself within your own home, remembering who you are and what you’re bringing to the day.
- We think as children that adults have it all together, but really what being an adult is, is taking care of yourself.
- A lot of what we do can be delegated. “What do I need to feel most cared for in the home where I am caring for others?” is a question we should all ask ourselves.
- Carving out space for yourself when you are a parent requires a lot of mental gymnastics that people don’t have the bandwidth for and because it is something that is a slow burn, even if you can just take 30 seconds or a minute, that’s a place you can potentially start. This is meditation also. Practicing being okay that maybe now is not the time to start a practice knowing that meditation will always be there for you. Give yourself some grace.
- If we learned anything at all , it’s that we are all just doing the best we can.
One of the reasons she thinks meditation may not be practiced may have something to do with this quote: “Patience takes courage. It’s not an ideal state of calm. In fact, when we practice patience we will see our agitation far more clearly.” - Pema Chodron
#homeorganization #mindfulness #meditation #uplifitingconversations #meditationpractice #everydaylifeskills #interiordesign #entrepreneur #newyork #howdoumeditate #howdoyoumeditate
Monday Feb 01, 2021
Monday Feb 01, 2021
#041:Have you ever wondered how to start a meditation practice as a new meditator? Do you want more peace in your life and crave a lifestyle that caters to that? Have you ever thought to yourself " I wonder how to get my mindset into a place where I can fully grow into who it is that I want to be and what skills do I need in order to really love what I do?
Or "I have achieved all the goals, got all the awards and I don't know what I need to do next?" My life seems a bit like I'm floating around.
Then this episode is for you!!
In this episode I interview Michael Lahoud, Major League Soccer player from 2006-2019. Currently, he is a coach for Trinity University in San Antonio, TX and on a mission to spread knowledge of how to achieve overall wellness in your life, including how mindset plays a role in your overall success.
If you're one of those people that obtains all the goals, achieves all the milestones, has to know what's next on the list, and then you ask yourself "is this what I really want to be up to in life?" then this episode is for you.
You will want to listen in on this episode and I promise you, you will gain so much wisdom into the heart of someone who truly loves what they do and finds success in their true passion for the love of it, not for the accolades or the fame.
Connect with us on instagram @howdoumeditate or the Facebook group The C(OM)munity.
You can find Michael on instagram: @mikelahoud
Twitter: Mike Lahoud
Facebook: Michael Lahoud
On air soccer personality @ESPN
Here are the takeaways with Michael:
- Soccer/ sports never asks any questions. It’s a give get. If you perform, you get validated.
- From an early age, he realized that he plays because he loves it, not because he wanted something from it.
- Practice is where you hone your craft or skill and it’s the most important thing you will ever do. It's what you do when no one is looking that sets you up for day to day longevity.
- The key to success is consistency and showing up daily.
- Create small goals and big goals. Short goals for whats in front of you. Big goals to honor this fire that has been ignited within you.
- Sounds cliche but so much wisdom in taking the road less traveled when everyone else is doing one thing, you go the other way. This builds up resilience to life. To do the thing, to take on the goals, to do what your mind and heart are set on.
- Meditation is disruptive to that go, go, go. The “I have to push”. “The next best thing” When your life and your mind are centered around that, it’s never enough.
- Be grounded in something because life will come whether you’re prepared for it or not.
- Are you looking to the external for your validation?
- Wellness is the day to day practice of doing things to get us there.
- The greatest thing we can ever feel in this lifetime is fulfillment.
- To the extent that you are aware, then you can actually change something.
- The most difficult journey you will take is the one within.
#MLS #proathlete #soccerplayer #mindfulness #meditation #meditationpractice #createnewhabits #meditator #soulpreneur #conversationsthatmeansomething #satx
Monday Jan 18, 2021
Monday Jan 18, 2021
What the name change? Yes, it’s happened. Formerly, The Pollen Show, now it’s How Do U Meditate? Today I want to know how you’re really doing + I give some insight on who’s inside of you trying to reason all those thoughts of yours into something meaningful or not so meaningful. Season 3 to air February 2021. #mentalhealth #meditation #makingtheordinaryextraordinary #spirituality #mindfulness #comefortheconversation #stayforthepeace #keepinitreal #meditationmadeeasy #howdoyoumeditate #howdoUmeditate
Sunday Jan 17, 2021
Sunday Jan 17, 2021