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It doctor Dave Today, I'm gonna go ahead

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and give you a really simple

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meditation that's gonna help you through depression and

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anxiety and a lot more and you can

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do this in your home. You can do

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this in your office, your car, not while

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you're driving but, do it in a place

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this convenient and comfortable for you. It's... I'm

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gonna keep it fairly short, but it's gonna

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be really effective

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at, meditating to combat.

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Mental health issues, especially depression and anxiety. I'm

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not gonna go into anything else today on

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this episode I'm gonna cut keep it clean

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after this break only the meditation, But keep

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in mind if you're brand new to me

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and if you wanna know more, I do

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a podcast here on micro dosing psilocybin for

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mental health and a lot more, So make

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sure you subscribe, join me. I've got a

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lot going on. So check it all out,

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especially the show notes. Okay. I'll see you

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on the other side, we'll start the meditation

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right away.

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Magic mushrooms

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Okay. So today, we're gonna go on a

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hike.

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We're gonna go on a hike. Near my

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home. At Salt Lake City,

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Utah. It's called the living room, and it's

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a really nice hike. And during this hike

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when you and I hike together, we're gonna

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talk.

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And we're gonna talk through some

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issues that we're gonna talk through how to

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feel better every single day The good news

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is you could just be sitting on your

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sofa or laying in your bed or, you

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know, in your office or wherever you might

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would be some very... Comfortable west suggest you

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should be something it's very comfortable. Lay back,

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kickback back, close your eyes and let's hike

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together. Comfortable So right now, it's a little

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bit of a a hot day. It's approaching

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92

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degrees out,

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and we're gonna hike up to the living

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room. Is a really cool hike here in

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Salt lake City. And

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so let's make sure you have the right

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shoes on, let's make sure you get some

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hiking poles and let's just start off, which

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really, really slowly because it's gonna be about

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a mile and a half uphill,

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and then we're gonna come down together. So

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I'll just take it. Let's take our time,

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make sure you have plenty of water with

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you here. And as we start to hike,

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we just feel the connection with the earth.

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I'll and we feel that our feet are

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firmly planted on the earth. 1 foot is

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just simply going in front of the other,

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and we're starting to walk. Very slowly uphill.

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And as we hike together,

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let's just keep things

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really positive,

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to think about your life and about all

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the things that you have actually good going

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on. That you might have some bad, but

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let's focus on the good things today because

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we're gonna really make this a super positive

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hike.

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And we just passed 2 people coming down

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and they gave us a really wonderful smile,

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and we just smile bag at them. And

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that just kind of increased our

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a little bit, whenever you connect with another

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human being especially on a hiking trail, but

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just feels really good. So I'm gonna say

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to you as we hike together.

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Let's make sure to make eye contact

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trail and say hello to people, it just

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smile doesn't have to be a conversation. But

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just say hello it's smile, and if if

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we have to move out of the way

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or if they move over for us. Let's

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just make sure again, we smile and say

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thank you very much when appropriate.

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So let's continue upper hike. It's definitely hot

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out here. It's warm,

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All but all we have to do is

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put 1 foot in front of the other

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and just keep walking at pace that's good

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for us.

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We don't have to go too fast

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and that also is true when we're thinking

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about

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helping ourselves through depression and anxiety.

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We don't have to do everything at once.

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So many people wanna jump into,

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a protocol and a routine where they're doing

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everything at once, and it usually doesn't work

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because too much too fast

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just doesn't work. So let's just take it

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slow today. It's just gonna again,

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doesn't matter if you're in good shape in

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bad shape. You can put 1 foot in

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front of the other. Right. Let's just do

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that on a very,

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very slow pace.

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And we're gonna make this work out.

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It's gonna happen.

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Okay. Now be careful because these rocks the

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were. Know, stepping over,

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are

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they they can be treacherous

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because if you take the wrong step,

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you you could slip.

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And even though we're not high up, you

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could slip and you could fall, you could

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you can break an ankle, you can spring

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something you could get cut very badly. So

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let's make sure we look out for all

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of these

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rocks

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and

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just

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be very careful as we step, on them

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and over them.

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And that's also

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It's also a metaphor for our lives

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because as we're

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stepping over these rocks that could symbolize,

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we're dealing with

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things in life that could be a little

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bit difficult if we're not careful.

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But if we just take our time,

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and step carefully.

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It generally

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works out.

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And what happens if we go too quickly

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and step on the wrong rock or slip

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on the rock.

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That's right.

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We're gonna fall down.

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And even if we fall,

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we can get up,

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and get better

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and resume

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or sometimes we take a step back because

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stepping on a rock and falling could be

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symbol

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a bad relationship or

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a bad business decision We all make mistakes

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and we step on those rocks,

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and we slip.

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But slipping on a rock is is never

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permanent.

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Sure. We might have to rest for a

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while. We might have to. Again, take a

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step back, but it's not it's not permanent

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that we can always.

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Regroup

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and continue on the journey

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to feeling better

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every single day

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Oh, we just

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moved over off the trail for some hike

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that were coming down 2 2 women, coming

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down the trail. We just moved over for

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them.

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And I'm surprised,

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you know, usually people say thank you

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when you move off the trail or get

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out of their way and allow them to

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come by.

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But these 2 women were

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caught up in their world,

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not noticing anything else around them, and they

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didn't even have the courtesy to say,

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thank you for moving over and allowing us

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to come through. Thank you.

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So what does that tell us?

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Well, first of all,

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every person you encounter on the trail and

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in life

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is not going to necessarily resonate with you

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Some people are just caught up in their

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own stuff, their own world, and they don't

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even have

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a second.

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Or even the common courtesy to

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acknowledge or say, hello or say thank you.

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But no matter what we try to do

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and help positive we are and the energy

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that we ex exclude along this trail today.

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That doesn't mean everybody else is gonna fit

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into our energy.

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And it's really interesting as we start as

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we continue this hike along the trail.

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We can just look at somebody and notice,

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if they have

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positive energy

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that is ex exerting from them and positive

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energy is contagious

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or we can tell if they have more

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negative energy.

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And unfortunately, unfortunately negative energy is contagious as

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well,

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So what we're going to do is we're

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gonna try to stay away from

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the people on this trail today that have

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the negative energy.

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It doesn't mean we're gonna bump into Denver,

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push them over the side or anything like

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that, but we're just gonna

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say a hello and continue to move on.

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Whereas sometimes on the trail, if you come

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across somebody with real positive energy,

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they throw you a compliment. It's very common

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I get. Compliments because people say I love

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your hat or they smiling. And it's okay

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to stop and and chat for a few

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minutes and and take a little break in

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and

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No, find out what other positive people are

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doing

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in their lives. There's nothing wrong with that.

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Because the more

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positivity.

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You have

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in your life and surrounding it. Even if

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it's for a brief moment, somebody that you

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meet,

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in line somewhere,

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somebody you meet on a trail,

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and you love their smile,

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tell them that.

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I know these days we're always afraid to

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say things because, you know, you have to

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worry whether things are politically correct and if

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you're gonna offend somebody, but I don't think

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telling somebody that they have a beautiful smile

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or you like their hat or something like

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that,

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or even like you're... You seem like you're

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a really good hike.

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You must hike a lot because you you

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really know what you're doing. Those kind of

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things

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their positive

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energy.

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And the more positive faults we can

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think about

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and the more positive compliments we can give

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out during the day.

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It's really interesting, but I swear to you

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the depression and anxiety, they do start to

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melt away.

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So remember,

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Even after we leave this trail shortly.

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When you encounter other people,

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don't look the other way,

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Even if it's just like a a head

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nod or a smile,

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it goes a long way.

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And when you keep having this positivity

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every day,

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all day.

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I promise you things start to change in

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your life.

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It won't happen overnight.

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No. You won't be doing this hike with

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me, and then tomorrow morning,

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you're all of a sudden feeling better and

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everything's perfect. No. That's not gonna happen.

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But if you listen to this meditation,

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once a week, even or few times a

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week,

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and you really take it seriously and you

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incorporate a little

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ideas and symbols that

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we've talked about here on this hike into

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your life.

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You will start to feel better.

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This 100 percent works.

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100 percent.

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Now we're getting close to the top and

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we're sweating

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It's difficult.

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We've been drinking our water,

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staying hydrated, staying safe,

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being very careful with every step.

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And we're almost at the top now. So

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when we get to the top, we're gonna

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take a little break.

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We're gonna take some pictures of the beautiful

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landscape and the beautiful view from the top.

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And we're gonna think about

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this beautiful day,

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and looking down the great Salt Lake,

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and Salt Lake City from this beautiful vantage

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point

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above.

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We can just see things and start to

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think

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about the beauty

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wherever we are.

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So go ahead, let's take a few pictures

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And let's take a few pictures of each

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other, and we can keep these in our

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albums and on our phone, and always think

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about this hike that we're doing today.

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And now we're gonna start down.

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Downhill will lot people think is easier than

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uphill.

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The all life I have to do is

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walk downhill and it's so easy.

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That's not necessarily true.

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Walking downhill, hiking downhill connect should be sometimes

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more treacherous because it's I think it's much

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easier to trip on the downhill.

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So what does that mean to you to

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Think about that for a second.

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It appears easy.

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It appears easier.

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But it's actually much easier to stumble and

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fall.

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I want you to think about that 1

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for

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just a moment or so.

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Think about what that means.

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When it seems easy,

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sometimes it's

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more common

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to stumble

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and fall and

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maybe even hurt yourself.

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Think about it.

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I mean, I'm sure you've heard the expression

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when things seem like they're so good and

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so easy then

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there's

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oftentimes danger nearby.

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So always be careful always

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be alert.

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Be positive.

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Would always be alert because I don't wanna

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see you get into something that's

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difficult for you just because it seem easy.

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Be very careful.

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I'm really enjoying hiking with you today. We

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should really do this more often. And you're

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you're pretty darn good at hiking. I can

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tell.

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You're confident now.

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1 is downhill, you seem

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a lot more relaxed now than you were

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with me on the uphill.

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Only the uphill you a little bit tentative,

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not sure what to expect.

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But now that we've gotten to the toughest

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part, the top and then now we're heading

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down, other than being careful that we don't

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stumble.

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You're doing really well.

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I wanna congratulate you because I think

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on some level just from

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hiking with me today.

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You're feeling a little bit better.

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Do you feel it?

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And again, I'm not saying after 1 hike

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with me together. I'm not saying that you're

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gonna be cured of everything. No. It doesn't

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things don't work that way. Just think how

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long it took for you to get.

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I'm depressed or anxious or whatever whenever you're

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go going through just feeling the blank. Think

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Hell, it doesn't happen overnight.

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It's something that just happens

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little little by little,

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over a long period of time

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and then all of a sudden,

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you realized that something's not right.

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So as we finish this hike today.

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You should feel

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more positive for sure.

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But it's not the end. It's not the

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cure. It's not we're not finished. We have

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a lot of work to do together.

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And if you like this, let me know

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what I can do more hikes with you

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or more more activities are in a in

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00:15:23,327 --> 00:15:25,236
way of a meditation for sure. I I

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would love to.

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But as we finish this hike I want

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you to drink water,

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hydrate,

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00:15:33,149 --> 00:15:34,847
the water is like the

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you know, our bodies are what, I don't

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00:15:36,918 --> 00:15:38,596
know what I can't remember 80 percent to

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00:15:38,596 --> 00:15:40,514
90 percent water or something like that 90

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00:15:40,514 --> 00:15:42,512
some percent water, I don't remember exactly. But,

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it's life.

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It's like all the water is not living

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itself.

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It's crucial for life, so I want you

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to drink plenty of water today after this

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00:15:52,667 --> 00:15:52,906
hike.

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And I want you to think about what

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00:15:55,781 --> 00:15:57,550
we did and what we talked about

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and how your life is

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going to get better right now.

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If 1 step at a time.

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00:16:06,597 --> 00:16:08,799
Okay. Let me know how you like this

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00:16:08,919 --> 00:16:10,679
hike and how... If you want future meditations.

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00:16:10,839 --> 00:16:12,440
And even if you have ideas where we

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00:16:12,440 --> 00:16:13,980
can go out together and meditate

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just like this.

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I'll see you in the next episode. I'm

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Doctor Dave.

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00:16:20,509 --> 00:16:21,623
This is Micah here.