Jay’s Must-Listens: The Step-by-Step Guide to Meditation ANYONE Can Do (Eliminate Anxiety & Rewire Your Nervous System)

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0:44This is Jay Shetty from On Purpose. If you've ever felt off balance, sometimes a change of scenery is the best reset. Delta invited four creators to explore one idea. What if travel isn't just movement, but recharging in motion? And the results? Based on their Oura Ring sleep scores, everyone met the day feeling more rested. And a sense of clarity stayed long after the trip. With Delta, fly and live better. Explore the whole journey on Delta's YouTube channel. When we take care of our body, we make space to care for our mind. Groons is a new daily habit designed to support both Each day starts with 8 delicious gummies Packed with over 20 vitamins and minerals 6 grams of dietary fiber, prebiotics, greens and more It's a convenient comprehensive formula Designed to support energy, immunity and cognition Vegan, gluten-free, thoughtfully dosed Get up to 52 % off your first order with code PURPOSE at checkout.

1:55That's code PURPOSE for up to 52 % off your first order. Hey everyone, it's Jay Shetty. Welcome back to the YouTube channel. If you haven't subscribed yet, make sure you do so that you never miss a video. Mindfulness meditation can reduce cortisol levels by up to 25%, decreasing stress and inflammation. Long-term meditators have brains that are on average 7.5 years younger than non-meditators. Meditation can reduce the experience of pain by 40%, which is greater than morphine, which reduces pain by 25%. Now, I've been fortunate enough to practice meditation for nearly two decades. It's a deep part of my practice.

2:43It's a part of my daily commitment. It's something I turn to for greater self-awareness, alignment, and to really tap into my intuition. But at the same time as knowing the benefits of meditation, I also recognize it's something that a lot of people struggle with. Most people today have heard of it, but a lot of us don't know if we're doing it right. We're judging ourselves, questioning ourselves. And maybe you've been wanting to try meditation, but you don't know where to start. Well, then this video is for you. Or maybe you want to start, but you're worried you're not going to be able to shut off your mind.

3:19Well, this video is for you too. Or maybe you're someone who's completely skeptical about meditation altogether. Research shows that meditation can actually reduce stress and anxiety. It can improve sleep, enhance brain function, and help with emotional regulation. In my own time as a monk, I've seen firsthand the power that meditation has over your reality. And in this episode, we'll hear from top experts about how anyone can harness that power for themselves to improve the quality of their lives. I think for so many of us today, we're always on. We're always on the go. We're always on the move.

4:03We're always on top of everything. Meditation can be that reset, that break, that moment of the day that is just for you. It's that scheduled time to give yourself a little bit of a break To give yourself a little bit of a reset And to give yourself a moment of peace and calm It's something I know I turn to all throughout the day Just to get ready before a meeting Just before I walk on stage Or just before I go to bed To make sure that I maximize and improve that moment of my day So let's get into it The number one health and wellness podcast. Jay Shetty. Jay Shetty. The one, the only Jay Shetty.

4:48In this first clip, Dr. Joe Dispenza shares data-backed insights about how meditation affects the brain and body and the incredible healing power it can have. He explains that lasting transformation happens when you consistently train to shift your internal state with focus and intention. Dr. Joe Dispenza shares how meditation helps shift the body out of stress and survival mode and into a state of healing, acting like your body's own medicine by calming the mind, balancing emotions and supporting physical recovery. He shares powerful stories of people reversing chronic health conditions through consistent practice, proving that when you change your inner state, you can actually influence your biology and immune system.

5:41Whether you're feeling stuck in stress, burnt out or emotionally overwhelmed, Dr. Joe Dispenza explains how even small, repeated moments of mindfulness can rewire the way you think, feel and show up each day. Change might not happen overnight, but that doesn't mean it's not happening. Meditation helps you stay in motion, create new patterns, and build a new reality from the inside out. Let's take a listen to what Dr. Joe Dispenza has to say. We've done the largest studies on meditation that have ever been done just because we have a community of 1 ,800 people that come to an event that are going to be getting up at the same time, doing the same thing, pretty much eating, making the same food choices, and pretty much a big laboratory, right?

6:29And so our discoveries in working with 1 ,800 people in measuring brain waves, their brain function before and after the event, measuring their gene expression before and after the event, we're measuring 2 ,882 metabolites in their blood, we're measuring DNA expression, we're measuring urine, we're measuring saliva, we're measuring the energy of the room, we're measuring everything. And meditation, in a sense that it's not in the traditional way. What we do is we look at what really works. You know, we're actually looking to say, well, that's something that we can actually see a change in. So we teach meditation three ways.

7:11To become familiar with your old self and to become familiar with your new self. That's what the word meditation means, familiarization, to become familiar with. So we use that model for change. To slow your brainwaves down and get beyond your analytical mind is meditation. And you teach your body how to do that. and we've discovered a formula that simply makes it very easy for people to do it. You practice it, you'll get good at it just like anything else you practice. So to get beyond the analytical mind is another way to reprogram ourselves. And then meditation is really about getting beyond your body or disconnecting from your body, disconnecting from your environment and forgetting about time.

7:47And that is that eye of the needle where we begin to make the most significant changes. So we're data-driven. You know, we're really looking to see what it is. And when we see brains respond in the same way, it helps me enormously to teach the material better. And so the more people understand what they're doing and the more they understand why they're doing it, the more naturally the how becomes easier. And nothing is left to conjecture. If nothing is left to superstition or dogma or even spiritual, you know, traditional words. use science as the contemporary language to demystify that process and you give new people numerous times to overcome themselves and numerous times to connect sooner or later you'll start watching transformation right before your eyes and so one of the cool things that we've discovered is that we have so much compelling data to suggest that you're greater than you think more powerful than you know more unlimited than you could ever dream we have compelling data that suggests that your nervous system is the greatest pharmacist in the world, that it makes drugs that work better than any drug in a drugstore.

9:02A drug study is about 18 to 25 % cause and effect causality. Our data is between 75 and 85 % cause and effect. This is a person creating their own pharmacy of anti-inflammatories, their own pharmacy of anti-carcinogenic chemicals, their own pharmacy of pain relievers who are seeing this over and over again so we have this incredible data that says that this is no longer pseudoscience this is the real this is really science the side effect of a person's transformation is it has changed my belief in what's possible i have seen people stand on the stage with stage four cancers that were in every single organ in their body that metastasize them and they have no sign of cancer in their body and we have data that suggests that you put the blood of an advanced meditator in a uterine cancer cell a pancreatic cancer cell 70 of the mitochondrial function in the cancer cell is diminished and mitochondria is the energy packets of the cell it's taking energy out of the cancer cell works perfect with what we're seeing with uh the testimonials that that people are telling around the world we've seen blind people see we've seen deaf people here we've seen people with spinal cord injuries walk again we've seen als change we've seen all kinds of unbelievable health conditions changed by a person simply changing the way they think the way they act and the way they feel how long have you seen certain things lost like how much does the practice have to continue daily to sustain impact because i feel that you know this isn't as you know isn't a one-off thing and that isn't what you're encouraging like this is the experience of when someone's coming to a retreat or an event they're having this incredible experience but then do you measure how people continue to practice yeah it's important yeah it's super important for us um uh and of course we have mounds of data but let's see if I can say this as clear as I possibly can.

11:09When a person has that arousal, where they're feeling that elevated emotion, and their eyes are closed, they're in a room with 1 ,800 people, there's music playing in the background, they're not eating, they're not smelling, they're not tasting, they're not moving about and feeling. On some level, they're having an inner experience, right? And the body is so objective that it's literally believing it's living in a new environment. And so that elevated emotion somehow tends to drag the body right out of the past into the present moment. So many people with everything from eczema to muscular dystrophy, when they have those events, there's a biological change that takes place in their body where they feel completely differently.

11:57Now, some people heal all the way. Some people are out of their wheelchair and they're walking again, but they're limping. And that doesn't mean it's over. It just means they made contact or they hit gold. And so there's varying degrees that we see. We've seen people for seven years work on a terminal health condition. Took them seven years to heal that health condition. Some people it takes two years, three years. Some people they do it in three months. We, there's no predictable menu that we can say it's this way. Now, when people have those more profoundly aroused states, it seems like their change is much more immediate and much more permanent.

12:45But for the most part, we see people's response pretty dramatic. Now, it's also important to say that we have seen people heal from, from terminal cancers, stop feeling those elevated emotions and return to responding to the circumstances and conditions in their life and return back to the same personality. The same personality is the same personal reality and their body's believing it's living in that same environment and they're feeling the same way and they're in the habit of acting the same way and thinking the same way and lo and behold the condition returns. We've seen people heal themselves of Parkinson's disease more than once, have one response to some very serious event in their life that produced a very strong emotion.

13:34And in one hour, their condition returned because they literally went back to their old self. And we've seen that person turn around and reverse the condition again. Again, people do the best with what they think is available. The person standing on the stage, we've had numerous physicians and researchers stand on the stage, they're the four-minute mile. They're telling the community, I'm the example of truth. This is no longer philosophy. This is no longer theory. Here's my scans. We had someone with bilateral breast cancer just recently. No evidence of cancer in our breasts or any lymph nodes no longer in our liver.

14:11I'm looking out at the audience, and everybody's leaning in. There's the four-minute mile and that person's telling the truth and they're telling a story and it's not pretty. It's not always rosy. They went through a lot of dark nights. They went through a lot of their condition getting worse. But every day they had to show up for themselves. If they stopped showing up and doing the work, they would really not believe it was possible. But if they showed up and did the work, it means that they believe it's possible. and i think when you believe in possibility you got to believe in yourself when you believe in yourself you got to believe in possibility so it used to be a few examples of of that now we have so many great testimonials so many great stories that now people it's becoming infectious just like a virus or any bacteria becomes infectious now health and wellness becomes as infectious as disease and you get a community of people starting to break through and you start seeing these changes where people stand on the stage invariably you're going to see a very strong shift in consciousness and consciousness is awareness and if you're unaware that you could actually heal yourself you'll make the same choice once you see it i think it starts creating a brush fire and that's really the exciting part so we've seen so many great testimonials that are undeniably great stories of transformation many many of those people still no longer have their eczema still no longer have their Parkinson's, still no longer have their cancer.

15:42Life is an experiment. So if your personality creates your personal reality, and your personality is made up of how you think, how you act, and how you feel, if you keep thinking the same way, you keep acting the same way, you keep feeling the same way, your life is going to stay the same because you're the same. So the experiment is, okay, let me begin to think differently. So I got to remind myself how I do want to think and I have to remind myself of how I no longer want to think. So I don't default and go unconscious. Let me remind myself how I'm going to behave so that I could actually get my behaviors to match my intentions.

16:15And let me remind myself of how I'm going to feel. If I'm able to succeed in that day, then there should be some change in my life. It's the experiment. And if it doesn't change, that doesn't mean the law doesn't work for you. It's just, you're not that good yet. You just got to keep practicing, right? So the act of disconnecting from your life long enough to remind yourself of who you do want to be and who you no longer want to be, that experiment than is the experiment called life. Our next clip is from the rapper Big Sean. Now, if you answered my question earlier that you want to start meditating, but you're worried you won't do it right, this next clip is for you.

16:52Big Sean challenges the idea that there's a right way to meditate. Whether it's sound healing, a walk, or even a quiet moment, what matters most is finding what works for you and showing up consistently. There's no wrong way to meditate The intention matters more than the method Over time, consistent meditation deepens the connection to self and increases impact Big Sean describes his meditation practice as a deeply spiritual experience Using visualization, energy work and body awareness to realign himself For him, it's not just about stillness it's how he sets the tone for productivity creativity and emotional balance i practice i am it's so much power so i am grateful i am this i am happy i am confident i am happy that i get to sit down and talk to my friend jay today you know i'm i'm happy i get to whatever the case is right so that's what i do and then at the end of it of the the journal of the when i do the gratitude stuff.

18:02And there are times where I write how I feel, not as much. I also speak out loud by myself. You know, there are a lot of processes I do, but when I do that journal, I sign it at the, at the bottom of it, like a contract. And I like, I, sometimes I put it is done or I put like, so be it because it's a declaration when I do that. And I sign it because it's that important to me. I have to sign my contracts. I have to sign things that will be upheld as an important thing. and that's how the level of importance even more that I hold that to. So I sign it every time. That is so good, man. I've never heard that before.

18:41I'm going to start doing that. It's powerful. Yeah, I've never signed it. That's dope. It's powerful. And Jay, does everything I write down come to fruition? No. Sometimes it does. A lot of them do. And then I realize that I'm also on God's time. So the things that I've always wanted and things that I've desired, it may not just be the right moment in my journey for that but that's the beauty of it man I'm like I'm still here I'm still able I'm still inspired I'm still passionate you know beautiful yeah so that's how I that's how I do my journaling I also have like a there's a book I have of like poetry too that I like write poems and stuff I've only I only write a few a year honestly but like I'll like fully write and draw around the poem and like it's really like a beautiful art it's just some something I do for fun I haven't actually I've only written one this year and last year I wrote a few so maybe I'll maybe inspire me to write one today but that's kind of all it is but I don't spend too much time on it takes me about five to twelve minutes that's max.

19:51And then I meditate after that because it's kind of like a good transition to the energy is set for me to meditate because when I meditate, I feel like I'm attracting these things more and giving myself the best shot of being the most productive, the most impactful that I can be. So that's kind of the first thing I do when I wake up if I can. Being a dad though, there are times where I get woken up and I have to go immediately, you know? And so I come back to it later on. It's not preferred that way, but it's a good trade-off. I can't wait to dive into the next part. But first, a short break for our sponsors.

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21:34WhatsApp can help. First, you can message privately with everyone, even if you're all using totally different phones. It just works. Sent a message too fast? and instantly regretted it? No problem, just edit it. And when the chat gets a little too intense, you can switch to a group video call and actually talk it out. Photos and videos come through super clear and messages get delivered without weird gaps or delays. Plus, WhatsApp has so many great features like polls, pinned messages, and even event invites with RSVPs so planning stuff doesn't just turn into a mess. I mean, it just makes a lot of sense.

22:14It's time for WhatsApp. Message privately with everyone. This is Jay Shetty from On Purpose. And if you've ever felt like you've lost touch with yourself, try changing your surroundings, even for just a few days. Delta recently invited four creators to do just that. Two trips, one question. What if travel isn't just movement, but recharging in motion? In Seattle, they focused on routine and self-care. Gym time, grounding walks and meditation. In Copenhagen, they let go. Biking saunas and embracing the moment. And what surprised them most? Their usual stress faded. They felt clearer, calmer, more connected.

22:57And Oura Ring data backed it up. Based on their Oura Ring sleep scores, everyone met the day feeling more rested. And their bodies moved more without even trying. Travel gave them space to practice self-care. and not restriction, but balance. And the best part? That sense of well-being didn't end when they got home. With Delta, fly and live better. Explore the whole journey on Delta's YouTube channel. This fall, Pandora Talisman opens a bold new chapter, a tribute to ancient coins and the power of modern self-expression. Each Pandora Talisman transforms timeless symbols into deeply personal, meaningful statements.

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24:52I hope you learned about some of our incredible partners. Let's jump back in. What about your meditation? What does your practice look like? It depends. I love doing guided meditation sometimes. I love doing, I kind of have my own process where I like and visualize the light of creation, like the light of the sun and it like really filling my whole body up and literally everything that doesn't align with that, anything that isn't that light and bright, you know what I'm saying? Immediately leaves my body and goes back into the earth. And like, so, you know, there are times where I, if I'm not in nature, I imagine myself in nature and like things going back into the earth and I like surround myself, you know, from my, I forgot the word, the esoteric body.

25:39I think it's like one inch off you, then your emotional body, then your mental body. And like, I just do the same thing. Like it's like a shower of light. It's like hopping in the shower after you work out, like a bit of light and whatever it is, I kind of like cater to how I'm feeling. So from there I'll like, if I have like something wrong with my stomach. For some reason, I associate green with healing energy. And this comes from years of practice. I associate royal blue with power, the power of the universe. I associate red with the love of the universe, the love and support of the universe.

26:14And I represent the violet flame of Saint Germain to cleanse things that are holding me back. So I have quite to process and I break it down in a book. And afterwards I feel just, it really makes a big difference. And, you know, I read this book, The Hidden Messages in Water, I believe it's called. And it talked about, you know, there's like itty bitty microscopic crystals in water. And they, one of the part of the book, they experiment of like how positively when you speak to water like, hey, you're amazing. I love you. Keep going. You're beautiful. And then they had another water glass or container of water where they said, you suck.

27:02It's never real negative. And you look at the crystals and one is like a beautiful snowflake looking crystal. And then the other one is distorted and all damaged. And we are 70, 80 % water. So these things, when you write these affirmations down or when you say them out loud or when you journal these things have a real effect on you tremendously like scientifically it's not even like a woo-woo type of thing it's not even like it's not even up for debate you know what i'm saying it's literally scientific for the people who are more you know need the proof as opposed to you know more analytical than like opinion based so i just want to stress the importance of it it really is And by the way, the most honorable people that I've met and what I consider to be successful, and I don't mean richest.

27:55I just mean successful in the impact, what they're doing, how they are. They meditate. They all. From my favorite rappers down to my favorite, down to you, down to anyone who I just really admire. Yeah, yeah, yeah. And you can meditate in your own ways. they're like I know like Jhene does different meditations you know through sound healing or mirror meditations I know people who do shower meditations walking there's no wrong way to meditate either that's another misconception there's no wrong way to do it the fact that you take the intention out or if you focus on your breathing the fact that you take the time out to be that conscious of yourself over time you will get more and more into it it's like anything you do and you will see the effects of it.

28:43Next up, Michael Acton Smith, the founder of Calm, reflects on how much the perception of meditation has shifted. And I remember these days, it used to be met with a lot of doubt, a lot of scrutiny, but now it's widely seen as a practical, effective way to support your mental well-being. Early on, people thought meditation required robes or lengthy silence. Now it's understood you can start with just one conscious breath. In a world designed to distract you, focus is power. Meditation can help you improve your attention and reclaim the power within you. When you're not aware of where your attention goes, it's easy to slip into autopilot.

29:27Meditation can help you stay present, avoid distractions, and make more intentional choices with your time. In the early days when we'd go to parties and tell people we were building a meditation app, we'd get one of two reactions. One is that they'd back away from us and make any excuse to go and talk to someone else. The second was that they'd be like, oh, I've heard of that. I've tried it, but I can't do it. You know, my mind is far too busy. And it has been extraordinary how that has shifted over the last decade. Again, this is connected to mental health. Do you remember how stigmatized it was?

30:00No one talked about it. Could you imagine telling your boss you were struggling with your mental health years ago? It wouldn't have been a good move. And for most organizations now, that has changed dramatically. I think it was because people did have so many misconceptions about meditation. There were so many myths associated with it. I think they thought it was either religious or connected to the counterculture. They thought they might have to dress up in robes or go to a different country or sit for hours and hours in an uncomfortable position. And we just wanted to let people know that that is not true.

30:33You can literally start with one mindful breath. If you don't have time to meditate for a minute or 10 or longer, literally start with one conscious mindful breath and then build your practice from there. In this next clip, Vishen Lakhiani, the founder of Mindvalley, shares how meditation has helped him heal physically and stay grounded through life's ups and downs. His story is a powerful reminder that meditation isn't just about calmness. It's about growth, resilient and finding your center when life feels chaotic. Vishen shares how he used meditation to heal severe acne as a teenager and how that experience sparked a lifelong fascination with the mind-body connection.

31:18Through the Silver Method, he discovered active meditation, a structured form of inner work that turns life's challenges into step-by-step problem-solving opportunities. He explains the difference between daily meditations that keep you grounded, like his six-phase method, and more tactical techniques used to solve specific issues. For Vishen, meditation isn't about escaping problems. It's about engaging with them directly and using your mind to heal, grow, and create real-world results. I think everyone can remember or has a distinct memory of their first meditation experience. what was your first meditation experience ever?