Cloudflare TV

🎭 Relaxing Mindfulness with Ooma

Presented by Ooma Gurewan
Originally aired on 

Let Ooma guide you through an excercise in self-healing and mindfulness. No prep or prior experience necessary.

Talent Week

Transcript (Beta)

Hello, welcome to Cloudflare TV. My name is Ooma and welcome to my meditation and relaxation session.

I would firstly like to thank Cloudflare for this opportunity. I am so grateful that I work in a company that is committed to the well-being of its people and invest resources and programs in making sure that care is given while most of us are working from home and in some circumstances alone.

This in itself is not an easy transition to make for many and isolation as we know is a growing concern.

I think it's true to say that 2020 has been a roller coaster of ups and downs for many of us.

Our freedom to do the things we freely did without thought has been taken away due to this pandemic.

For many that has been challenging and coping with the effect on our mental state is in itself a challenge.

We live a life where many things have been in abundance and that abundance has defined our state of mind.

Having so many things available to us in this modern world, the ability to fly on a plane wherever you want in this world, hence making the world a smaller place.

The digital world, the Internet, a resource that the majority of us reach out to every day to purchase or to buy or to find information.

The abundance of restaurants, hotels and supermarkets and food at our convenience when we want.

Never before has a generation before us lived so much a life of convenience.

We have engineered everything around us for convenience yet we live in a world where stress, depression, anxiety is at its peak irrespective of the convenience this world has given us.

How do we cope with this? How do we cope with this change? How do we redefine the way we think so we eliminate things like stress and depression and anxiety?

We are always about being mindful. Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment through a gentle nurturing lens.

This means acceptance. What does that mean?

It means that we pay attention to our thoughts and feelings without judging them, without believing for an instant that there's a right or wrong way to think or feel in a given moment.

When we practice mindfulness, our thoughts tune into what we're sensing in the present moment rather than rehashing the past or imagining the future.

When you are mindful, you live in your reality for that moment.

What we experience is either yesterday's memories or our future. We dwell on what was and what will be.

If you live in the moment then you're only experiencing the now.

We cannot change the yesterdays and we cannot control how the future spans out.

We can dream a dream and we can influence how our future spans out. But if it's not happened yet then it's merely a wish.

As human beings we suffer a lot of misery and because of that we tend to relive our yesterdays.

If that yesterday event was a bad experience and suffered you pain, hurt or loss, then we try to make sense of it by reliving it.

As if just by doing that the event will go away or make it better.

There are only two states that the human beings can be in at any moment.

Joy, otherwise known as happiness. Misery, otherwise known as suffering.

The choice is yours. You can make a choice in the moment to be happy or to be miserable.

Great gurus around the world from both the East and the West culture practice and write about this every day in terms of how do you control your mind, your thoughts and your intent.

Meditation allows you to reframe your thoughts and your mind.

The idea of meditation seems simple. Sit still, focus on the breath, reflect.

But the practice of meditating is rooted in a deep cultural history that has seen the practice grow from a religious idea to something that can now seem more stylish than spiritual.

I'm a trained qualified hypnotherapist and psychotherapist.

Today I aim to go to take you through a guided meditation that hopefully will leave you calm, relaxed both mind and body.

And I will follow this with a very small suggestion work that will work on the confidence.

Of you as a person, there is no right or wrong way to meditate.

So whatever you experience during this breathing meditation is right for you.

So don't try to make anything happen, just observe.

So let's begin by me asking you to find a very comfortable seating position.

But let's try not make it one where perhaps you might fall asleep because that's not where we want you to be.

So once you've found your seating position, I'm going to ask you to take three big breaths in and out.

So let's do this together.

Let's begin. Inhale deeply and exhale through the nostrils.

Let's do that one more time and breathe out.

Come on, let's do it one more time. Now as you're sitting there in your seat, I want you to concentrate while your eyes are closed, the third eye in between your brows and keep your attention there.

And keep your attention and observe the breath.

If at any time you feel your mind is wandering, just bring your attention back to the breath and the third eye.

But before you close your eyes, I want you firstly now to look down one of your hands.

It doesn't matter which one, just look down at one of your hands and I want you to watch that hand.

I want you to concentrate on your hand. Do not remove your eyes from your hand.

And I want you to notice the tightness of the skin on your hand.

Notice the feel of the material that's underneath your hand. Notice any rings and any jewelry that might be on your hand.

Just watch that hand and concentrate on that hand.

And all you have to do is then listen to my voice only. Think of relaxation only.

Any sound about this room other than my voice, let it drift into the background.

Any thoughts other than relaxation that come about, just let them come and pass.

Just watch that hand and concentrate on that hand. Experience everything that you can about that hand and soon this pleasant drowsiness will come about.

Perhaps your eyes might begin to sting and burn or perhaps they may begin to water.

Do not deliberately close your eyes but hence don't make any effort to keep your eyes open.

Just let your eyes close whenever they want to and you'll drift to a wonderful pleasant place of relaxation.

So you must just go ahead and just let yourself go as you watch your hand.

It might become dark, it might become blurry, it might even disappear from your sight altogether.

Do not refocus your eyes on your hand.

Just let your eyes close whenever they want to and you'll drift to this wonderful pleasant place by just letting yourself go.

As we go along, I want you to be aware of your breathing and each breath you take.

Each time that you exhale, allow your neck to relax and let your shoulders just drop.

Observe where the shoulders are. They could be up here and just allow them to go down and in itself it will feel wonderfully good.

Now I'm going to count from one to three and when I reach three, if you haven't closed your eyes already, I want you to go ahead and close your eyes at that time.

Now you will always be able to open your eyes if you really want to but leave them closed until I ask you to open them.

So go ahead, one, two, three. Allow your eyes to close, letting your neck relax and letting your shoulders drop.

Just let them go and as we go along, you're going to find that your mind has a tendency to wander around to other thoughts and other places.

Anytime you find your mind wandering about, simply bring it back and focus your attention on my voice and you'll drift a little faster and a little more deeply relaxed than you were the moment before.

To ensure that you're totally relaxed, I'm going to mention several muscle groups of your body and as I mention these groups of muscles, I want you to focus your attention there.

I want you to concentrate, focus your attention and relax each group of muscles that I mention.

Now concentrate on your face and allow your face muscles to just relax.

Feel them going southward as they relax. Now relax the tiny, tiny little muscles around your eyes and feel how that feels.

Relax now your face, your eyes and now allow your attention to move down to your neck.

Relax your neck and now your shoulders.

Allow the shoulders to drop, just let them go. Now that you've relaxed your shoulders, take your attention now towards your arms and your hands that are probably beginning to feel so heavy, so heavy as though lead weights were pulling down on them.

Relax your arms and your hands and your fingers. Now that you've relaxed your arms and your hands and your fingers, draw your attention now to your chest.

Just allow any tension to just go. Relax that chest and then move downwards towards your stomach and relax your stomach muscles as you now move forward downwards towards your hips, your thighs and your knees.

Allow your knees and your calves to relax.

Take your attention down to your ankles and your feet. Every nerve, every muscle, every fiber of your body is more relaxed right now than you've ever been in your entire life and you're going to continue to relax even more as we go along.

I'm going to count to three and when I reach three, I want everyone to take a deep breath and hold it.

One, two, three. Take a deep breath, filling your lungs up and now exhale slowly and as you exhale slowly, let all of those other muscles relax just by letting them go and melt down further and further and further.

Just let them all relax and melt.

Let's do that one more time. One, two, three. Deep breath, filling your lungs up with air and exhale slowly.

To ensure you're totally relaxed, I'm just going to go through that relaxation of your body one more time very quickly.

Take your attention back to your face and allow those muscles to relax. All those tiny muscles around your eyes, relax your face, your eyes, your neck and go down towards your shoulders, checking that they're all relaxed, checking that your arms, your hands are also relaxed and checking that your fingers are relaxed, your chest, your hips, your thighs, your calves, right down to the bottom of your feet, completely relaxed.

And in this relaxed state of mind at this point, you're going to find it very easy to use your imagination.

So we're going to do some imagination work now that you're in a state of relaxation.

I want you to imagine that it's a pleasant summer's day, a very beautiful pleasant summer's day.

So just let go and relax and melt down further and further.

And in this lovely pleasant summer's day, you're lying in a hammock stretched between two trees.

You're lying in this hammock and you can see the sunlight coming down through the leaves of the trees.

You can see the limbs of the trees as they swing back and forth in the gentle summer breeze.

And I'm going to count down from 10 to 1 and each number I count, that hammock is going to sway back and forth, back and forth.

And each time that hammock swings, you're going to continue to relax, melt and drop down further and deeper than you were a moment before.

You're in this hammock now and this hammock is beginning to swing in the breeze.

10 and you're relaxed, 9, 8, 7, it feels warm and safe and comfortable, 7, 6, 5, 4.

As that hammock goes back and forth, back and forth, allow yourself to let go all the way down, 4, 3, 2, 1.

Now in this relaxed state, I want to take your imagination just one more time further.

Now use that powerful imagination that you have to imagine that you're in an office building and it's a 20-story office building and you are way up on the 20th floor.

But you're going to ride the elevator from the 20th floor down to the very first floor and each floor that passes by and each floor that goes by, you're going to continue to drop and relax down further and deeper, relax than the floor before.

You're in the elevator now and the elevator is beginning to move.

There goes the 19th floor, you're relaxed. There goes the 18th floor and boy here goes the 17th floor.

Just let yourself go and melt yourself down to the 16th floor, the 15th floor, the 14th floor.

Your whole body feels like a ragdoll as you melt to the 14th floor, 13th, the 12th, the 11th, the 10th, the 9th, the 8th floor.

It feels as if there are magnets in the bottom of this elevator and those magnets are pulling down in your body and they're pulling you right down to the very carpet of the elevator.

Just let go and relax down to the 7th floor, the 6th floor, the 5th, the 4th and as the sound of my voice, even the sound of my voice helps you to relax and helps you to drop down to the third floor, the second floor and almost down to the very first floor and as soon as I reach that number one, your body is going to feel like a puppet.

Your body will feel like a puppet that has strings attached to your arms and your hands and your feet and your leg and as soon as I reach that number one floor, it's going to feel like I have all the puppet strings at once.

You won't even be able to support your body weight because all of your puppet strings would have been cut.

Get ready to let go.

Get ready to let go completely. Three, two, one, down deeper. Enjoy this moment of deep relaxation.

It's a beautiful feeling when you can completely relax your mind and your body.

You have now become so deeply relaxed, so deeply asleep that your mind has become so sensitive, so receptive to everything I say, that everything that I put into your mind will sink so deeply into the unconscious part of your mind that it will have very deep and lasting impression and will become part of your inner realities.

Consequently, these suggestions that I place into your unconscious part of your mind will begin to exercise a greater and greater influence over the way you think, over the way you feel and over the way you behave.

And because these suggestions will stay firmly embedded in the unconscious part of your mind, they will continue to exercise the same great influence in the weeks, months and years to come.

They will become more and more part of your inner realities as you continue to take positive steps into the future.

You are now so very deeply relaxed that everything I tell you is going to happen, will happen for your own good, exactly as I tell you.

And every feeling that I tell you, you will experience, you will experience exactly as I tell you.

And these things will continue to happen to you every day and you will continue to experience the same feelings every day more and more powerfully when you are at home or at work, whoever, wherever you are.

During this deep sleep you're going to feel healthier and fitter in every way.

You will feel more alert and experience a wonderful feeling of well-being, both mentally and physically.

And from now on you will have more energy, more enthusiasm and feel more optimistic as you continue to develop a more positive outlook on life.

Every day you'll become so deeply interested and enthusiastic in whatever you are doing or whatever is going on around you that you focus outwardly.

You no longer think about yourself so much and allow any problems to hold you back.

From now on you will see any problem that arises as a challenge, any difficulties you encounter as a test for you to overcome.

Altogether you will approach things with such a more positive attitude in every way.

Every day your nerves will become stronger and steadier, your mind calmer and clearer.

You will feel more in control of your feelings and emotions. You will feel more composed, more centered, more at peace with yourself.

And you will begin to develop an inner strength and calm and a self-belief that you can achieve anything you want to when you focus your mind.

You'll be able to think more clearly, concentrate more easily.

You'll be able to give your whole undivided attention to whatever you are doing, to the complete exclusion of everything else.

Continue to enjoy this moment of deep relaxation.

Keeping your mind focused when you're breathing in as you sense the whole of your body totally relax and your mind calm.

Now in a moment I will count backwards from 10 to 1.

When I get to one I would like you to rub the palms of your hands together, create friction and heat and then I'm going to ask you to place your hands on your eyes and only then will I allow you to open your eyes.

When you do you'll be fully alert, rested and refreshed and filled with abundant energy.

For the remainder of the day you may experience a pleasant feeling of inner warmth as a result of this improved circulation.

10, 9, 8, slowly becoming aware of your body, 7, 6, 5.

You're becoming more and more aware of your surroundings, maybe the air on your face, maybe the sound of the room you're in, maybe the heat on your body.

4, 3, 2, 1.

Rub your palms together to create heat, place them over your eyes and in your own time open your eyes and come back to me.

I'm going to give you a few moments in your own time to open your eyes and come back into the way.

I'd like to thank you all today and I hope you've enjoyed this session with me today and that you're able to spend the rest of your day in a feeling of calm and relaxation.

I hope that you take away from today an element of how, what tools you can use now through breathing and through relaxing the whole of your body with you forward in your day-to-day life.

I thank you from the bottom of my heart for receiving this with me today.

Thank you and have a great day. Namaste. Bots.

A botnet is controlled by an attacker known as a bot herder. Bots are made up of thousands or millions of infected devices.

These bots send spam, steal data, fraudulently click on ads, and engineer ransomware and DDoS attacks.

There are three primary ways to take down a botnet by disabling its control centers, running antivirus software, or flashing firmware on individual devices.

Users can protect devices from becoming part of a botnet by creating secure passwords, periodically wiping and restoring systems, and establishing good ingress and egress filtering practices.

What is a bot?

A bot is a software application that operates on a network. Bots are programmed to automatically perform certain tasks.

Bots can be good or bad.

Good bots conduct useful tasks like indexing content for search engines, detecting copyright infringement, and providing customer service.

Bad bots conduct malicious tasks like generating fraudulent clicks, scraping content, spreading spam, and carrying out cyber attacks.

Whether they're helpful or harmful, most bots are automated to imitate and perform simple human behavior on the web at a much faster rate than an actual human user.

For example, search engines use bots to constantly crawl web pages and index content for search, a process that would take an astronomical amount of time for any human user to execute.