Author Name:Raj Shamani Clips
Youtube Channel Url:https://www.youtube.com/@rajshamaniclips
Youtube Video URL:https://www.youtube.com/watch?v=gbeXe_o-Xf4
ఈ వీడియోలో చెప్పిన **“నిద్రకు ముందు 10 నిమిషాల హ్యాబిట్ (Gratitude)”** గురించి ముఖ్యమైన పాయింట్లు తెలుగులో ఇలా:
### ముఖ్యమైన పాయింట్లు
- **నిద్రకు ముందు సమయం చాలా పవర్ఫుల్**
- brain waves slow అవుతాయి (beta → alpha → theta → delta)
- ఈ టైమ్లో subconscious mind open అవుతుంది
***
- **Gratitude practice ప్రయోజనం**
- రోజూ 10 నిమిషాలు gratitude చేస్తే:
- immune system వరకు improve అవుతుందని చెబుతున్నారు
- bodyకి positive emotion నేర్పుతుంది
***
- **Instagram vs Gratitude difference**
- Instagram:
- బయట నుండి input
- mindను distract చేస్తుంది
- Gratitude:
- మీరు మీరే think చేస్తారు
- mind calm & clear అవుతుంది
***
- **మీ ఆలోచనలను మీరు control చేయాలి**
- ఇతర content (social media) → మీకు ఎలా feel అవ్వాలో decide చేస్తుంది
- కానీ gratitude → మీరు మీ భావాలను create చేస్తారు
***
- **Before sleep ఏమి చేయాలి?**
- ఈ 3 పనులు చేయండి:
- ఈరోజు ఏం బాగా జరిగింది గుర్తు చేసుకోండి
- మీరు grateful అయిన విషయాలు గుర్తు చేసుకోండి
- futureలో జరగబోయే మంచి విషయాలు imagine చేయండి
***
- **Self-reflection కూడా ముఖ్యం**
- రోజు చివర్లో ఆలోచించండి:
- ఎప్పుడు react అయ్యాను?
- ఎప్పుడు patience కోల్పోయాను?
- ఎలా better behave చేయగలను?
***
- **Subconscious programming**
- ఈ టైమ్లో:
- మీరు ఎలా think, feel చేస్తారో → next day behaviorని influence చేస్తుంది
***
- **Consistency వల్ల మార్పు**
- 2–3 వారాలు చేస్తే:
- calmness పెరుగుతుంది
- reactions తగ్గుతాయి
- emotional control improve అవుతుంది
***
- **Morning & Night = “open doors”**
- ఉదయం & రాత్రి:
- conscious ↔ subconscious మధ్య connection strong
- ఈ టైమ్లో positive input ఇవ్వడం చాలా ముఖ్యమైనది
***
- **Devices avoid చేయాలి**
- sleep ముందు:
- phone, TV avoid చేయడం మంచిది
- instead:
- journaling, thinking, gratitude చేయాలి
***
- **Long-term effect**
- మీరు మారిపోతారు:
- calm
- positive
- balanced
- ఇతరులు కూడా notice చేస్తారు
***
- **Opportunities attract అవుతాయి**
- మీరు positive stateలో ఉంటే:
- lifeలో synchronicities, opportunities ఎక్కువగా వస్తాయి
***
### చిన్న ఉదాహరణ
ఒక వ్యక్తి:
- నిద్రకు ముందు Instagram చూస్తే → mind clutter
మరో వ్యక్తి:
- 10 నిమిషాలు gratitude చేస్తే → next day calm & focused
***
### Final message
**నిద్రకు ముందు 10 నిమిషాలు మీరు మీ life ని “program” చేసే టైమ్**
- distraction కాకుండా
- intentionతో ఉపయోగిస్తే
👉 మీ mindset, health, behavior మొత్తం మారుతుంది
Transcript:
(00:03) You You've said in your research that in your practices and in your work that before you we sleep, that time is really important. And if we practice gratitude 10 minutes a day, in just about 4 days our immunity system gets 50% better. Yeah. Is that it? So then that is one case. And then a lot of people just use Instagram for 10 minutes [laughter] by the end of the day, right? What's If I grat- If I practice gratitude before bed for 10 minutes versus I use my Instagram for 10 minutes, what's going to be the difference?
(00:38) >> Some people can't think for themselves because they're having something think for them, right? Those images and the stimulation is causing them to really expose their brain to information um that is causing them to think and feel a certain way. What I'm saying is think and feel on your own, right? And that's the most important thing or think for yourself.
(01:01) So So people who lose the imagination or the skill of dreaming, uh they're just relying on something to think for them, right? That's why nature's so great. Go out and, you know, spend 3 days somewhere in nature. First day your brain will be all over the place. Second day it'll kind of calm down. By the third day you're like, "Ooh, I'm thinking clearly again.
(01:21) " because if you don't have your device and you're looking at the expanse of the sky or mountains or the sea, you're opening your awareness, your brain gets very organized, right? So >> [sighs and gasps] >> a person who's understands that when they go to bed at night uh their serotonin levels change to melatonin.
(01:41) And when you're in serotonin, you're in beta. When you're in melatonin, you start dropping into alpha, theta, and delta. And that's when the door opens. So what do you want to drop in there? Do you want to do something Do you want to drop anything in there that's going to cause you to be more limited or distract you or, you know, you know, cause you to think and feel later on the next day a certain way, or do you say by volition, I'm going to teach my body emotionally what my future feels like.
(02:08) I'm going to keep bringing up this feeling of gratitude because I know that gratitude strengthens my immune system by 50%, and if I'm having a problem with a chronic health condition or, you know, a immune-mediated condition, this would be loving to me. So, I'm going to go for 10 or 15 minutes just feeling gratitude or think about all the things I'm grateful for, and then I'm going to think about all the things I'll be grateful for when they happen.
(02:33) I'm just going to let myself go. Just I'm just going to play. I'm just going to let myself go. I promise you, though, person who does that after a period of time is going to feel very differently than when they spend 10 minutes watching Instagram, right? Not Not Not that I have an opinion on it.
(02:49) I just know that it's it's very seductive, and and it could it could cause people to become very dependent on it. That's again, like if you understand the science between slowing your brain waves down and what you want to program in there, if you're serious about a better life, um you would run through a list of things that were were were really important to you, and remember to think that way, remember to feel that way, remember to behave that way the next day, or even better, how did I do today? How was my day? When did I react? When
(03:21) did I lose my patience? When did I get frustrated? Uh when did I um move out of balance? Did I blame the person or circumstance? Was I greater than that? Okay, another day, another lifetime, another chance. My mother used to say, "New day, right?" Another day, how am I going to be if I have the same circumstance in my life, right? What's a better way for for Raj to be or Joe to be the next day? Let me remind myself that I could be that way tomorrow.
(03:50) I promise you, if you're sincere just for two two three weeks of doing that, you'll naturally surprise yourself like, "Wow, I really didn't react to that person. Wow, I noticed that I was way more calm. I noticed that the person that normally pushes my buttons, uh I didn't feel that." And that's one of the crazy things that happens uh from our community, you know, they return back into their life.
(04:12) One of the common things people say is, "But I return back into my life and people say, 'What happened to you? Like you What did What did What did you do? Like are you on a new drug or you taking a new medication? Did you get a face thing? What you know, what are you got a secret you're not telling me? You look different, right?'" Because they are different, right? That's the That's the joy of change, right? So, so the evening and the morning are two times uh in the day where your the door opens up, you know, your brain waves go
(04:41) from beta to alpha to theta to delta in the evening. When you wake up in the morning, you know, you go from delta to theta to alpha to beta. So, there's two times uh where the door between the conscious mind and subconscious mind opens. And people I mean, the people in my life that that do this, they they they they take their time before they go to bed.
(05:01) They write things down that are important to them, things they want to change. Uh they don't want to watch TV or get on their thing their their device. They really want to invest in themselves, right? And they're serious about it. And as a side effect, the opportunities, the coincidences, the synchronicities, the serendipities uh somehow are coming to them.
(05:24) It's not like they're going and having to get it. Like somehow it's kind of coming to them. That's all you need. That's all you need to believe that you're the creator of your life, right? And And why is that important? Because you're going to want to do it again. You're going to be like And that's why our community does the work because they don't want the magic to end.
(05:43) They don't want to jinx it. They're like, "It's too good. I'm going to I'm not going to miss my meditation because too many wonderful things are happening in my life that those synchronicities those opportunities are telling you are you are in fact the creator of your life. That's the that's the side effect.
(00:03) You You've said in your research that in your practices and in your work that before you we sleep, that time is really important. And if we practice gratitude 10 minutes a day, in just about 4 days our immunity system gets 50% better. Yeah. Is that it? So then that is one case. And then a lot of people just use Instagram for 10 minutes [laughter] by the end of the day, right? What's If I grat- If I practice gratitude before bed for 10 minutes versus I use my Instagram for 10 minutes, what's going to be the difference?
(00:38) >> Some people can't think for themselves because they're having something think for them, right? Those images and the stimulation is causing them to really expose their brain to information um that is causing them to think and feel a certain way. What I'm saying is think and feel on your own, right? And that's the most important thing or think for yourself.
(01:01) So So people who lose the imagination or the skill of dreaming, uh they're just relying on something to think for them, right? That's why nature's so great. Go out and, you know, spend 3 days somewhere in nature. First day your brain will be all over the place. Second day it'll kind of calm down. By the third day you're like, "Ooh, I'm thinking clearly again.
(01:21) " because if you don't have your device and you're looking at the expanse of the sky or mountains or the sea, you're opening your awareness, your brain gets very organized, right? So >> [sighs and gasps] >> a person who's understands that when they go to bed at night uh their serotonin levels change to melatonin.
(01:41) And when you're in serotonin, you're in beta. When you're in melatonin, you start dropping into alpha, theta, and delta. And that's when the door opens. So what do you want to drop in there? Do you want to do something Do you want to drop anything in there that's going to cause you to be more limited or distract you or, you know, you know, cause you to think and feel later on the next day a certain way, or do you say by volition, I'm going to teach my body emotionally what my future feels like.
(02:08) I'm going to keep bringing up this feeling of gratitude because I know that gratitude strengthens my immune system by 50%, and if I'm having a problem with a chronic health condition or, you know, a immune-mediated condition, this would be loving to me. So, I'm going to go for 10 or 15 minutes just feeling gratitude or think about all the things I'm grateful for, and then I'm going to think about all the things I'll be grateful for when they happen.
(02:33) I'm just going to let myself go. Just I'm just going to play. I'm just going to let myself go. I promise you, though, person who does that after a period of time is going to feel very differently than when they spend 10 minutes watching Instagram, right? Not Not Not that I have an opinion on it.
(02:49) I just know that it's it's very seductive, and and it could it could cause people to become very dependent on it. That's again, like if you understand the science between slowing your brain waves down and what you want to program in there, if you're serious about a better life, um you would run through a list of things that were were were really important to you, and remember to think that way, remember to feel that way, remember to behave that way the next day, or even better, how did I do today? How was my day? When did I react? When
(03:21) did I lose my patience? When did I get frustrated? Uh when did I um move out of balance? Did I blame the person or circumstance? Was I greater than that? Okay, another day, another lifetime, another chance. My mother used to say, "New day, right?" Another day, how am I going to be if I have the same circumstance in my life, right? What's a better way for for Raj to be or Joe to be the next day? Let me remind myself that I could be that way tomorrow.
(03:50) I promise you, if you're sincere just for two two three weeks of doing that, you'll naturally surprise yourself like, "Wow, I really didn't react to that person. Wow, I noticed that I was way more calm. I noticed that the person that normally pushes my buttons, uh I didn't feel that." And that's one of the crazy things that happens uh from our community, you know, they return back into their life.
(04:12) One of the common things people say is, "But I return back into my life and people say, 'What happened to you? Like you What did What did What did you do? Like are you on a new drug or you taking a new medication? Did you get a face thing? What you know, what are you got a secret you're not telling me? You look different, right?'" Because they are different, right? That's the That's the joy of change, right? So, so the evening and the morning are two times uh in the day where your the door opens up, you know, your brain waves go
(04:41) from beta to alpha to theta to delta in the evening. When you wake up in the morning, you know, you go from delta to theta to alpha to beta. So, there's two times uh where the door between the conscious mind and subconscious mind opens. And people I mean, the people in my life that that do this, they they they they take their time before they go to bed.
(05:01) They write things down that are important to them, things they want to change. Uh they don't want to watch TV or get on their thing their their device. They really want to invest in themselves, right? And they're serious about it. And as a side effect, the opportunities, the coincidences, the synchronicities, the serendipities uh somehow are coming to them.
(05:24) It's not like they're going and having to get it. Like somehow it's kind of coming to them. That's all you need. That's all you need to believe that you're the creator of your life, right? And And why is that important? Because you're going to want to do it again. You're going to be like And that's why our community does the work because they don't want the magic to end.
(05:43) They don't want to jinx it. They're like, "It's too good. I'm going to I'm not going to miss my meditation because too many wonderful things are happening in my life that those synchronicities those opportunities are telling you are you are in fact the creator of your life. That's the that's the side effect.
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