All right, everyone. I'm so excited to be here. And so I'm just gonna get everyone to, I know if you're starting off, that's great. But if you've been here for a while, just want to get up and stretch.So we're just gonna get up wherever you are and just kind of get comfortable and stretch it all out. If you need to do some shoulder rubs, shake it all up. All right. And now you can take a seat. All right. So, hi, everyone. My name is Far Assad. I'm the founder of B COM. Um And yeah, and invited me today to share an intention setting um exercise as well as a grounding meditation. Um especially with the times that we're in right now. I think it's great to always be able to ground ourselves. So I'm gonna first take you through um just a bit about what we do at B COM. So we actually work with a lot of organizations to um you know, do workshops around mindfulness and meditation and also as well as stress and anxiety prevention because so I, a lot of people here are, you know, either looking for a job or they're working from home. Just want you to be mindful and take care of yourself during this difficult time. I know since we're sitting in a desk all day, we sometimes forget to actually be active.

So just what we did right now, just get up every, you know, hour, two hours stretch a little bit. Um, if you need to go grab a cup of water or do something active, so you're not sitting there all day because movement is really important right now. So now I want to talk a little bit about intention setting. So intention setting is, you know, pretty much this, you this idea where you're starting off your day with a lot of intention, right? And what that means is like, you know, it could be really anything, it, it could be, you know, I'm gonna make sure I drink eight cups of water today. I'm gonna make sure I, you know, um put everything away at 5 p.m. and step outside in nature. So intention setting is really powerful. We can also do this at work. So for example, if you have a meeting coming up and it's a really important meeting, you know, actually taking the time to, you know, put out that good energy of whatever, how you want that meeting to go. So let's, um, you know, and I want you to share your thoughts. If you have any short thoughts coming up, feel free. I'm keeping an eye you know, um, a look at the chat as well.

Um, so I want you to take a second right now and set an intention for the day and I want you to focus on self care. So this could be, you know, eating really healthy today. It could be drinking eight cups of water. This could be, you know, playing with your pet if you have one or, you know, talking to a good friend or a family member, just take a second right now and set your intention. All right. Ok. Now, I actually want you to close your eyes with me. So get into comfortable position wherever you are. If you're sitting in a chair, just kinda get comfortable, lean into your chair. Um you know, place your hands on your pa on your, on your thighs. If you're sitting with your feet planted on the ground. Ok. And I want everyone to just kind of close their eyes right now, get relaxed and we're gonna start off by taking a deep breath in through the nose, hold it there for a second and when you release, release all the tension. So exhale, letting go of all the tension and we're gonna do that two more times to take another deep breath in through the nose. And if it's easier, you can breathe in through your mouth as well, hold it and release the tension and we're gonna do that one more time. So take another deep breath in through the nose and exhale, letting everything go.

I want you to know, think about the intention that you set for the day. I want you to visualize how you're gonna ensure today that you're gonna set out to what to do that intention. And by visualizing a me, you know, just think about going through that motion of actually doing the thing that you set out to do. I want you to. Now, I'm I'm gonna take you through a grounding exercise. So keep your eyes closed and just relax and we're gonna start off by visualizing the earth below our feet. So just think about the floor that's underneath you and go down a couple of layers and you'll see that there's earth and I want you to use this energy of earth to ground you. So visualize this energy coming up through your feet, through your legs, your thighs, your gluts up your spine all the way to the top of your head. And as you're visualizing this energy, that's why you say to yourself, I'm grounded. I am grounded. I am grounded. And again, visualize this energy started from the top of your head, going down your face, your neck, your chest, down your abdomen, your thighs, your legs, your feet all the way to the bottom of the earth.

Again, feel the weight below your feet of the earth allow that heaviness to ground you. And when you feel ready, I want you to slowly start opening your eyes, just bringing your attention back to the present moment, just take a second to just observe what's around you. And if you have thoughts coming up while you were doing this meditation, it's completely ok. That's completely normal. And if you have that come up next time, just kind of tell yourself thinking, just, just recognize it, don't judge yourself. It's completely normal to have thoughts come up.

I still have thoughts coming up too when I meditate sometimes. And I've been meditating for almost five years actively. So that's completely normal. So don't, don't be, you know, uh feel like, oh, I have to do this a certain way and uh we do post a lot of daily mindfulness advi uh advice on our Instagram and Facebook. So please follow us there if you want more daily mindfulness advice and it's at B com mind um and on of Instagram and it's becom mindfulness consulting on um our Facebook page. Um So please follow us there and I post a lot of daily mindfulness advice as well as do sometimes meditations on there as well. Um Thank you so much again, Anna for having me and

I actually thanks a lot for this. I I it's exactly what I needed and I believe many people need it since I'm running already conference for a couple of hours and more. So it was really good to take this break and, you know, to feel grounded and to feel the energy that we have the energy that is around us and we, we don't often use, you know, this is such a simple tool. Uh And um yeah, that was, that was super, that was great. I mean, it felt good. My intention for the day is to stay calm when the things don't go as planned. And I'm curious actually, what is if uh everyone who is listening to us can join, what is their intention for the day and uh how they feel after doing this simple and um let's say, not easy to do and it's, it didn't take long, right? This exercise.

Yes, I'm so curious. What is your intention? Share

with us in the chat? Um People saying thank you, thank you very much. Thank you. Um Many thanks. Awesome. Um My question is many people like struggling to find, you know, even a couple of minutes um to be with their own selves, especially right now, since we are working from home, we are like all the time and with Children with uh with our spouses, with our partners. So how to make sure that we can actually make this uh three minutes, five minutes for meditation. And what is the optimal amount of time that we should allocate daily for meditation? Is there some unwritten rule?

Yeah. You know, I always say um I know it's so crazy. I always think about mom right now, especially because moms are literally doing three jobs right now. That's what I say, they're working full time for their kids and their spouses at home. So, um, I say, you know, as you can see, we did this for, what, three minutes and you already started feeling better. So when you're starting off, I think, kind of just set an intention for five minutes either in the morning or in the evening, um, is, you know, ideal just because as you can see the simple exercise, it made you feel more calm, more grounded in a more calm state. So if you can just take five minutes, um to breathe, that's all you know, I recommend and then the more you do it, um I think it does, you know, build up to fif minutes. So after a month, maybe try to do 15 minutes and then build up from there. Um But, you know, again, you gotta find your, what works for you. So again, if you can, the way I do it right now is literally when I'm going to sleep right before I go to sleep.

As I'm laying there, I just start focusing on my breathing and then I started going through my day and I started going through all the good things that happened in that day. So if it was as simple as being able to spend time with my pet or spend time with my family, um you know, um just going out into nature or even if the day was sunny, I live in Vancouver. So, you know, we get a lot of rain sometimes so we have a sunny day exciting for us. Um, so just kind of appreciating your day. I think that's also a great way to get into a more positive state and actually, you know, focus on that intention, focus on that positivity to build on that. I

love that. Appreciating your day. Uh What are you grateful right now? Uh Like, what are you uh appreciating in this specific moment? That's the question that um I'm asking myself every day. I have this, you know, rule of uh oh, especially when I feel a little bit upset and it's like you don't see the positiveness in your day. I'm like, stop. So what, what was the great thing that happened to you today? And then I'm like, OK, this, that, that OK, OK. My life is great again. So that, that really helps, you know.

Yeah. Yeah, I know, honestly and honestly being here, Anna, this is one thing I'm I'm like so grateful for and I was even saying last night in my gratitude, I think it's amazing what you're doing here. You're bringing together the community. That's so cool. Thank

you. Thank you, Anna. We are very, very happy to have you and very grateful that you managed to find time for us to, to join our event and to share some good uh to share this experience with us, you know, showing our audience that you don't need to allocate that much time to do this simple exercise.

And you're like wherever you are traveling somewhere, just, you know, put your headphones, listen to your meditation music and just like relax, breathe, feel the energy and try to find this piece within you, right? Rather than searching outside you.

And there's a lot of different apps if somebody is starting off like inside Timer, which is free. Um There's also calm and um as well. And these are just, you know, there are guided meditations as well on youtube as well if you just type in guided meditation. Um there's a lot of different sources that you can use as well when you're starting off your practice. But I always say to start off with three deep breaths, inhaling through your nose, exhaling through your mouth and what we did was a grounding exercise. So, you know, we're visualizing a lot and just kind of pulling up that energy

and awesome. I love that. Thank you very much, Farah. And I'm wishing you a great day and stay with us. Enjoy. You can also interact with the chat, share more about some useful, maybe some useful uh useful, the meditations or tools that you love first on the apps that you mentioned, so people can check them out. Thank you very much.

Take

care. Bye bye. Take care.