Mindfulness, Meditation & Performance: Manoj Dias Live At The Rivian Performance House

27:10And so if I think of everything as being spiritual, I think there are many ways to cultivate that level of spirituality. So I don't need to just sit and meditate as a way of connecting to my body. I can dance. So dance has been a huge part of my life the last three or four years, and that's now a practice that I lead and I teach. I think music is universally spiritual, and I think now we're seeing the power of sound and how it affects brainwave states and HIV and all that kind of stuff. So music has the ability to connect us to something much deeper. And then there are other things, like just genuine moments of connection with another person.

27:50Like they inherently feel spiritual to me because they're rare. And I feel like there's no me in this other person certain times. I feel like, oh, like I'm so in, I'm so in this moment. Like I get, you know, like what Rich is saying because I've had that experience. And there's this symbiotic sort of dance in that moment that feels to me like it's a very spiritual moment. So for me, it's all that. It's all a meditation basically. there's also this side on this idea of segmentation it's like i do my mindfulness practice or i do my meditation or i do my breath work i have my like morning routine and then i have my and then i go live my life whereas mindfulness really is about how you are carrying all of this awareness throughout the day it's not something you do and stop doing and then live in the same way your body and your mind aren't two different things.

28:46This is an integrated, the idea is so that you are mindful more of the time. Yeah. I mean, like Sharon Salzberg, one of the great mindfulness teachers would often say, you don't meditate to get good at meditation. You meditate to get good at life. And I think all these techniques, they're just techniques unless they point us towards something. Like I don't do breath work to get good at breath work. I don't meditate to just be a better meditator i want to know myself deeper i want to feel more connected in this life and and all those are expressions that we can cultivate through these moments so another friend of mine once said um yeah i meditate for an hour every day but then i'm a jerk for the rest of yeah the rest of my day like something's not happening here so i think hopefully we're moving into a time where we're moving beyond just the techniques because the The techniques can be packaged and sold, right?

29:41What's harder to sell is a way of looking at the world. And I think hopefully we'll get to that place. Yeah, speaking of techniques, Minoj is gonna take us through a practice in a moment. Before we do that, what is the most common misconception that people have about mindfulness or breathwork or meditation that you encounter in your teaching? um that it's a new experience and i'll explain that so um when people say to me hey i've tried i've tried meditation i can't do it i'm like but you already are mindful and they're like no i'm not i've never sat i've never meditated i'm like well do you like to cook and they're like yeah i'll have to cook okay tell me how you cook it's like well chop up the things blah blah okay well as you're chopping up those things are using your hands right i'm like yeah like okay so you're feeling the texture of the food and the produce?

30:36Do you smell the food before you serve it to someone? They're like, yeah. I go, okay. So, your senses are engaged in this experience. And so, that's a mindful experience. Like when you run, it's the same thing, right? You're running, you're feeling all the sensorial inputs that are happening at the moment, whether it's the foot on the pavement, the breath, whether you're noticing your thoughts telling you to stop, like all of that is mindfulness. But it's then if you want to take it into meditation, you kind of evolve that slightly. But if you don't, if you're not into meditation, then just cultivate those same qualities when you're talking to someone or you're about to go to sleep when you're trying to do work and then a thought pops up and you're like, okay, my attention is here.

31:16Can I come back to my senses? And can I just be here in this moment? Yeah, it took me a long time to realize like there is no wrong way to do it because when you become aware that your mind is racing, you have become aware of that and you are paying attention and the longer that i've done it the more i have come to appreciate the value of attention like all we have is our attention and where we decide to place it ends up dictating the trajectory of our lives and and we don't really consider that or value that in the way that i think that we should and the more that that I've done this, the more conscious I am of where I'm placing my attention and why.

31:59Yeah, I mean, I'd love to hear like from all of your experience and as people you've spoken to, like what's something you've learned about mindfulness and meditation? That everything that I don't think I have and I aspire to have is available to me in the present moment, because when you are present, there is no lack, like everything's fine. And even if that's a very fleeting experience to be able to return to that, and the more consistently I'm able to return to that, like you realize like, it's okay. You know, like life's, life's pretty good. Yeah. You know. But then you go on your phone and it's like, oh shit.

32:38New shirt, new shoes. I know, I know. Why does that guy have that? Yeah. Let's open it to questions. No, thank you so much for that conversation. I was wondering, since both of you have an athletic background and you know so much context, I was wondering what you could say about the whole obsession around peak performance and mindfulness, but also, especially for you, Rich, since you are kind of an optimizer, to maybe touch on what is beneficial about peak performance, especially now. Well, my definition of peak performance has evolved, I guess I would say. I mean, I've certainly gone through many seasons of life where I had a narrow definition of peak performance in an athletic context or a professional context.

33:25Like, I know how to hone in on a goal and blot everything out and just barrel forward towards it to try to get the most out of my body in a physical context or my mind in a professional or intellectual context. context. And I'm now in a season of life where peak performance to me means, how can I be more available? How can I actually enjoy this incredible life that I've built for myself rather than walk around stamping my feet resentful and caught up in the past or future tripping? These things don't come easy for me. I have a certain program that's running in my mind, and that creates intractable patterns of behavior that don't serve me.

34:10And I've been on this journey to untie those knots and see what's beneath them. And meditation and mindfulness and some other practices have been critical in that. And what I've discovered is that there's so much more to life than my very narrow vision of what it means to be not just like a quote-unquote successful person, but what does it mean to live a joyous life? You know, that's a foreign concept and ideas like happiness have always seemed like indulgent to me or something that is fine for other people and that I want for other people, but isn't necessarily important to me. And now these things are important to me.

34:53Like, what is the point of all of these things that I've done and all the hard work that I've done and the service that I've done on behalf of other people if I can't enjoy this life? if I'm not available to give and receive as much unconditional love as possible. And so for me, peak performance is really a measure of my capacity to love. And it's taken me a long time to get there, and I'm not very good at any of this. I have a lot of growth and learning ahead of me. But it's been a really kind of beautiful unfoldment that I'm kind of in the midst of right now. you should have a podcast that's yeah wow so beautiful yeah i mean i wouldn't add anything else to that but i think um peak performance is usually how people find things like mindfulness because it's one of those things where you're you're trying to get somewhere right you're trying to get to the optimal place and i think everyone gets to a point where you're like oh i'm never gonna get there yeah like there's nothing more to optimize there's nowhere else to go but it's just like never ending hamster wheel.

36:03We're just, we're chasing our tail. So I think it's a great entry point for people like us, but it's not, I don't know, maybe for me, I don't think it's a destination. Yeah, I mean, you need those entry points. You need those portals. I came into a yoga class shortly after I got sober back in like 1998, because this is where the hot girls were. And I ended up meeting my wife there. So I achieved that goal. And I got interested in meditation and mindfulness so that I could reduce my anxiety, so that I could unleash a higher tier of performance in myself. And everything was very goal-driven and I needed it then.

36:38And the trust in the person that you're working with is like, okay, let's get you in the door. And then once you begin to do this, you'll go on your own journey with it. And if you continue along that journey, at some point you'll realize that, there's something to this idea of transcending goals altogether. and just trying to catch these fleeting glimpses of true presence. But until you experience those moments, they're just ephemeral. It's very different. You can't explain to somebody that this is something you should aspire to have more of in your life until you've experienced it yourself.

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40:04Thanks, Manoj and Rich. This has been great. I was really curious about what you're talking about with the interoception piece and the bridge between performance and mindfulness. because I see two different camps from a performance-based lens. There can be the squashing of that interoception because the show must go on. And especially from a younger age, if you learn that you need to suppress these parts in order to perform and do what you need to do under that pressure, that's one thing. And then the other end with the mindfulness, and even if you're coming at it from looking at symptoms as messengers and trusting yourself, whether that's anxiety, depression, pain.

40:43I feel like interoception in the felt sense is a very critical way to feel into things, to actually regulate and to tune into where you're at to heal, especially from a trauma-based approach. And so I'm curious between those two, the performance and the mindfulness, that intersection with interoception and how maybe if you're an athlete, learning to feel again and to trust yourself in that way when maybe years there was all about suppression and numbing and kind of pushing through? Yeah, it's such a great, great question. And we kind of touched on it before, but you know, the funny thing is all my years, the number one profession, the people that I see are dancers, ex-dancers, people that have had dance careers because they've had to work with their bodies for so long.

41:29And then when they quit or they retire, then it's a different relationship to their bodies that they're trying to develop. And so I think from a performance lens, you definitely have to have a quality of interception but then have the mindset to be able to choose how you respond in that moment. So for example, I work with an MBA team and with the MBA team it was like, okay, notice when your heart rate is starting to go really quickly. So have that interoceptive awareness of what's happening and then apply a breathing technique that can bring it down. So then, okay, similar breath actually to what we practice.

42:04okay so my heart is going quickly before I take this free throw let me take a few moments to to regulate sometimes we have to have that awareness and be like okay I just have to take the shot anyway right we don't have the ability to regulate in that moment but that's really what peak performance teams at some of these large organizations really do to help people develop this awareness and then find methodologies to be able to to meet them and I think from a trauma lens, it's slightly different. I think it's, you can't even almost compare the two when you're working with trauma because a lot of the literature, the recent literature around trauma is being able to really meet trauma and actually to let it arise and titrate between what we feel and what we don't feel.

42:50And so it's almost a completely different thing, but I think somewhat related. Yeah. Ultimately, the place you want to get to is not having to suppress anything being able to have an awareness of those past experiences, but maintain your equanimity because you've healed it or you've made peace with it or you've changed your story about it, right? So you're not like, I have to push this down so I can be really good over here. Like you're just playing a shell game with kind of a short fuse because that stuff's gonna come up and show its face in a not so good way otherwise. I mean, I've never run a marathon.

43:36I've never run more than three Ks, but I'm curious, you know, when you run and you get those stories and those internal cues around like stopping and like, how do you deal with that? Do you just keep going or do you just meet it? I mean, the easy answer to that is that you just break it down into the shortest, like, okay, I just need to get to the next lamppost or whatever, which is a shorthand for saying the more present you are in your experience, then the less you have to worry about, you're not worried about like, I have this far to go. Like, okay, I can handle the pain in this moment. Now it's a new moment.

44:09I can handle it now and I can handle it in this moment as well. And that's how you do anything. Like, you don't change your life, make any change short of the tiny little things, these little adjustments that you're constantly making. And I think we think of change and transformation or I wanna change my life as these broad strokes. jokes and bold proclamations, but the real arithmetic is in these tiny little adjustments that are micro and are being performed anonymously, and they're not sexy or romantic or even all that noteworthy. And that's all about being present and being aware of what's happening to you in the moment.

44:52What is the next thing that you're gonna do? It's not about what you're gonna do when you wake up tomorrow, it's like, what are you doing right now? Where is your attention? What is your behavior? How can you show up better in this moment? How can I be more present for this experience? How can I not be caught up in like, am I like, is this working? Are they happy? But just like knowing like, oh, the value of whatever is happening here is truly a function of how present I'm able to be with you right now. Yeah. Thank you. For each of you, whether you're training for a marathon or just maintaining your regular mindfulness practice, when or if you reach a point where you no longer get that reward or value or output from that action, but it's something you want to maintain and kind of need to push forward with, how do each of you approach getting back to a point where you get the reward or get the feeling that brought you or to that practice in the first place or is the reason why you maintained it meditating is not fun first of all like no one meditates because they enjoy it like I don't meditate because I enjoy it what I enjoy is like how I change as a person how I can be more present in my life to the people that I love and care about ultimately that's for me the reward um and even now like 22 23 years of practicing later I still don't want to meditate when I wake up in the morning it's like a it's like a struggle I'm like ah maybe I just want to see what's on Instagram just today just today and then um yeah that fucks me a little oh sorry can I swear.

46:37I guess so. Yeah. So I'm, I'm kind of, I see it as like maintenance and health, like brushing my teeth. That's how I reconcile it in my mind. I don't wake up and debate with myself. If I'm going to brush my teeth, I just know everyone will appreciate it a lot more. And so the same way I think of meditation as being one of those things where the world will appreciate this a lot more, even if it sucks. I wish I could say it's a non-negotiable. I negotiate with it far too often. Totally. I'm going to double down on the spiritual part and ask you, can you really know your true self absent a spiritual practice?

47:21What have you learned about that through your journey? Yeah, I love this. I can talk for hours about this. No, I mean, I think the self is constantly evolving, right? I think this is where in my education I've started to really understand and learn and embrace the fact that who I am is constantly evolving. And so I'm super curious about that version of me always. And so it's never like I've discovered who I am. It's like right now this is who I am. I'm showing compassion to the parts of me that I don't like, I don't love. I'm really embracing these things that are happening. and I'm not running away from life.

48:02I think that's really an important part of my spiritual practice is not running away from it and meeting each moment just as it is and not really how I want it to be. Because for a lot of my life, my suffering came from things just not going the way I wanted it to go. And so then I tried to change myself in order to meet those things versus just being able to meet it just how it is and find curiosity and openness and compassion for those parts. And I think that deepens directly in correlation to how I practice. And so like right now I'm about to have a baby, not me, my wife. And so I was like, oh, how do I meditate?

48:43And that's giving me a lot of anxiety right now. And maybe you can give me some pointers on that actually. But no, it's just continuously being curious about this version of me and that version of me meeting how I want to live ethically and morally. I think that's, I'm learning over time, that is almost as important as my meditation practice. Thank you both so much. This has been great. And thank you for the breath work. Rich, I followed you for a while. And it seems like you started off with more ultras and endurance. And as you've aged, I mean, you pivot when you need to or feel, it seems. and you've like from hearing journaling to meditation and still doing swim runs and everything.

49:30It just seems like there's always another place to move. And I feel so many people get stuck in, I'm going to do a marathon and I'm going to do a marathon and a marathon and marathon. But like you've opened my eyes to so much more and the guests you've had on have done so many amazing things. And it's just so inspiring to see that there's so much more out there. So thank you. And as you age, I love that you still bring more to the table. And there's so much like every year. So thank you for showing that longevity is like there and open. And my parents are both Ironmans. And I'm like, oh, geez, I have to keep up with them.

50:10But like, I follow you. And there's always something else to do. So is there something that you think is most helpful or is it like mindset where you don't close off a door or you just open other doors that is most helpful when you keep going? Or is it your support system? I just find that you seem to have the key. And I know you always like it seems like you bring it back like, no, it's not me. But you have a key to something that helps others. So thank you. Well, thank you for the kind words. I promise you I don't have the key. I definitely don't have the skeleton key. But I think the best way to answer that question is related to the previous question.

50:56And it has to do with knowing thyself. Like, I got into endurance sports not because I wanted to stand on a podium or distinguish myself. Like, I used it as a spiritual journey to better understand myself. I was very confused about my life and that capaciousness, like that time alone on the trail. Like, I used to confuse it with meditation. I think now it's sort of an active meditation, but that quiet and that connection with my body, I desperately needed to kind of sort out, like, who am I and what do I want to be and what's important to me? Like, I was asking myself questions I'd never asked myself before.

51:39And it just so happened that endurance was like a vehicle for me to go on that exploration. and then when I kind of welded that with my like very goal-oriented intellectual mind I was able to do some interesting things that other people seemed interested in but that was the real goal there it was a journey to know myself better and what I've discovered having gone through that experience and the other various experiences that I've that I've that I've weathered in my life is that in the Buddhist context to know thyself is to alleviate suffering it's like what is causing our suffering. It's our attachment to our identities.

52:20Like, the notion of self is really just an illusion. It's a construct. It's a story we tell ourselves and other people about who we are that makes us feel grounded and certain in a universe of uncertainty. Otherwise, we would, you know, spin off our access and we wouldn't know what to do with ourselves. Like, we wouldn't be able to operate. So, there's an evolutionary rationale for it, but fundamentally, it's an illusion. And being aware that the self or who you are or how you define your identity is nothing more than a story. And it's a story over which you hold agency. It's a story you can rewrite at your own convenience.

53:01And the more you can detach from that attachment from who you are, well, I'm this person, you know, like I have a silver medallion status in my Delta. You know, It's like all these things that we do to make us feel comfortable and we belong. We want to belong to the village. We don't want to be outcasts. All of these things have important functionality in our lives, but they also serve to create a lot of suffering. And if you can detach a little bit and realize this story is just a story. I'm going to go tell this story. You're liberated from the constraints of your identity that's holding you hostage.

53:41And it allows you to grow and explore and be curious about who else you could be without feeling the burden of like, well, that threatens like this notion of who I am. And that's allowed me to kind of walk a little bit more lightly and say, well, you know, all right, well, I just, I had spinal fusion surgery. Like, I don't know if I'm ever going to be an endurance athlete anymore. Oh, my God. Like, who am I going to be if I'm not an athlete? Like, well, God, the universe, my higher power. clearly, they're like, dude, you need to stop. I've been trying to tell you, you need to be more still. You can't sit still with yourself for a minute.

54:19You're always running away from your emotional discomfort. So I'm going to break your back and force you to lay down. And instead of begrudging that or being resentful, like, oh my God, I can't, like, what a brilliant, beautiful opportunity of discovery. Like, what if I leaned into this and didn't treat it like a burden or a setback, but rather this amazing gift. How many people get to hit pause on their life and just stop and say, what happens when I just am here and I can't run away? What can I learn about myself? And by leaning into these new opportunities and not considering them as threats, it doesn't matter whether I ever do anything in the endurance context again.

55:01It doesn't matter whether I decide tomorrow I'm not going to be a podcaster. I think that people get caught up in these identity silos. And what I see time and time again, and I see this in Ironman and in marathons, like people change their life. They run their first marathon or they do an Ironman. And it's like the lights go on. They have an epiphany. And they are forever transformed in a very good way as a result of these experiences. They become evangelists. Angeles. Now everybody has to do an Ironman because look at like what it did for me. Isn't this amazing? But ultimately they end up stuck and they just, okay, like, I'm just, I got to do more Ironmans.

55:41I got to run more marathons. And they're short circuiting their growth, like their growth plateaus there. And they don't realize like, oh, I've learned 95 % of what I'm going to learn through this experience. And there's a universe of other experiences available to me. If I am willing to let go of this and grab onto this. And understanding that change and transformation isn't a one-time deal. Like, oh, I changed and now I'm changed. It's a relationship that we're in. It's a lifelong relationship. And embracing that, like, what's the next change I need to make? And, you know, it never gets easier in change and transformation and, you know, taking contrary action and getting out of your comfort zone.

56:22Like, these are always uncomfortable, you know. But by moving towards that rather than recoiling from it and kind of siloing ourselves in our identity, like I do this and this is who I am and I vote for this person, has been very liberating for me. And so I spent a lot of time thinking about that. And I think that is why I've been able to just be like, okay, I'm doing this and now I'm doing this. And when I started doing this, I was really interested in this. And now I really don't care about that. And I'm talking to Manoj and I want to know about the nature of consciousness and like, what is reality?

56:55Like, that's much more interesting than, you know, like, what do you eat for dinner? Thank you. Thank you very much for the conversation, guys. And I wanted to say thank you, especially to Rich, whose book and podcast has been a source of inspiration for me along the time. I came to the US in 2020 to the city. I didn't have a job. My wife was working and I was running like crazy. And after reading your book and, you know, getting into your podcast, I ended up running a few ultras. So it really helped me. And it ignited on me a journey that it was, as you were saying, It was self-discovering myself and the potential of not only my body, but also my mind.

57:52But now I'm in a situation in which, I mean, it may happen to many people who get into endurance sports. I got two babies. So I'm finding it challenging right now to continue, you know, meditating and finding those specific, you know, or those spaces during my day to meditate, to continue pushing myself into endurance sports. So life changes when you have kids. I have two toddlers and it has definitely, I don't know, challenged my life and my endurance experience a lot. so I was wondering if you guys have a few tips for new dads that would like to continue finding those spaces and continue this is good timing for you I'm listening I'm taking notes you are I'm no parenting authority trust me in my experience your children become your greatest teachers and the more that you are in present awareness of that, the more beautiful the parenting experience is.

59:08And they are mirrors for all of your character defects and foibles and frailties. And so you can't get away with anything when you have children. And that's beautiful and also challenging. but God or the universe doesn't give you what you're not prepared for. And I wouldn't trade being a parent for anything. It's just been the most beautiful experience I could possibly imagine that continues to give and continues to be challenging. So embrace it rather than look at, well, when I'm a parent and now I'm not going to be able to do this thing, or it's going to really compromise this, the world is abundant and the experience of being a parent will just bring more abundance into your life.

59:57And so don't look at it as an encroachment on your favorite hobbies or whatever. Look at it as this gift of abundance that's going to take you on a journey you can't possibly imagine. I think that's all the time we have. I think I want to end it by just saying thank you to Rivian and the Rivian House for hosting this. I can think of no other brand that is more on brand for the conversation that we just had, because Rivian's all about connecting us to nature and connecting human beings to each other by removing the obstacles that get in the way of adventure and living life to the fullest. And the more I get steeped in mindfulness and meditation, I realize that's what it's about.

1:00:47Life is this journey and this adventure, and I just want to experience it to the fullest. And the things that Manoj teaches and preaches are really the path towards that. So if Manoj is new to you or these ideas that he's talking about, this is your first touch point for them. I implore you to do a deep dive into his world and check out his offerings. So you have open that the app or like, is that any more? Or where should people learn more about you? Is that over with? Yeah, yeah, that's old news. But yeah, you should definitely look them up. They're great. I don't know. I'm really bad at this part of the conversation, but I'm launching an editorial platform.

1:01:31It's called Gentle Noise. It's for people that are curious about spirituality and contemporary culture. So if that's you, it's a non-dogmatic sort of editorial podcast, all that sort of stuff. So tune into that. Should we have you take us through a practice? Sure. You're there. Yeah, is that cool? Would you like to practice? So a really important practice, I think, is our ability to, and people get really hung up on this when we talk about HRV, like heart rate variability, and people turn it into this big thing that I don't think is really all that important, to be completely honest with you. but there is a breathing technique that you can do five minutes a day that I found personally to also help with sleep.

1:02:13So if you struggle with sleep, it'll give you really good sleep scores on ordering, talking about optimization. But it's also a really great practice that helps us predict our ability to really weather stress over the course of our life. And it's sometimes used to predict our general health. So really simple practice, it's called coherent breathing. You breathe in for five, you breathe out for five. I like to add a little pause in between, just feel like it's nice. I don't know. So maybe we'll do a few rounds of that. And so for this, with functional breath work, which this technique is, you should generally use your nose to breathe.

1:02:55When you're doing other kinds of breath work, you can use your mouth. But with functional breath work practice, use your nose. Why is that? It's generally healthier. It's a better way to breathe. It filters out, especially when you're breathing in a lot of smoke from Canada. Thank you, Canada. It helps filter out some of that stuff, but also there's other flow and benefits, like you breathe through your mouth a lot. It can make you more tired. It tends to be a lot more depleting as well over time. And there's some emerging research around how it changes face shape. So if you care about that. For the Lux Maxxers out there.

1:03:29Yeah, for the Lux Maxxers out there. So really simple technique. I'll guide you through it. So first, just relax into whatever position you're in. Yeah, just shake your body, actually. Do that. That feels good. Everyone's been sitting down listening to us for a little while. Just shake. Actually, shake your hands, too. Yeah. No one's watching you. They're all watching me and Rich. Just shake. And then just shake your shoulders. Maybe shake your legs. Maybe turn the outer edges of your mouth up a little bit. It's actually very beneficial to your jaw. Yeah, jaw. Yeah, do one of those. Do it again.

1:04:08Yeah, good. I love that. And then just relax your body. And if you feel comfortable doing so, you can close your eyes. If not, just allow them to soften gently.

1:04:25And I want you to begin by taking a slow, deep breath in through your nose. and then as you open your mouth as an exhale, let something go. Whatever that is. And then through your nose, please breathe in for 5, 4, 3, 2, 1. Exhale, 5, 4, 3, 2, 1. Pause. breathing in four three two one breathing out four three two one in four three two one out four three two one in

1:05:28Out.

1:05:33In.

1:05:38Out.

1:05:45One more just like that.

1:05:51And out.

1:05:57and then keeping your eyes closed

1:06:03I want you to bring to mind someone in your life that you're grateful for

1:06:17visualize that person as if they are here with you now.

1:06:32As you visualize that person, I want you to reflect on why you're grateful for them.

1:06:49What have they shown you?

1:06:56What have they taught you?

1:07:15And then take a moment and reflect. on something about your life that you're grateful for.

1:07:30Maybe the safety of your home,

1:07:35the clean water that you drink,

1:07:41or what you do in the world.

1:07:50not something that makes your life easier, better.

1:08:08And then finally, please bring to mind something about yourself that you're grateful for?

1:08:23What have you overcome?

1:08:29What have you given?

1:08:45and this part is often the hardest part

1:08:51so take this one brief moment and just reflect what am I grateful for about myself

1:09:08and take a big deep breath in

1:09:15and then open your mouth, let something go

1:09:24whenever you're ready you can very slowly bring your attention back

1:09:35and whenever you're ready you can open your eyes

1:09:41is there anyone who doesn't feel better right on awesome man thank you so much thanks rivian thanks of all you for showing up today i appreciate you