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In this episode, Coach Jack guides a student, through understanding "Part X"—the inner voice that fuels self-doubt and fear, especially in sports. They discuss how these negative thoughts can hinder performance and explore ways to recognize and manage them. Coach Jack introduces meditation as a practical tool, leading Stanley through a simple breath-focused exercise to help control attention and reduce distractions. The episode emphasizes self-awareness, the importance of regular practice, and how meditation can help athletes overcome internal barriers and perform at their best.

Introduction to Part X and the North Star (00:00:00) Explains the concept of "Part X" as the internal voice of fear and self-doubt, using the North Star analogy.

Identifying Fear and Self-Doubt (00:01:09) Discusses how fear, especially fear of failure in basketball, is fueled by Part X and how thoughts aren't always true.

Personal Experiences with Part X (00:02:23) Speaker 1 shares personal struggles with self-doubt and emphasizes the importance of not feeding Part X.

Activity: Naming Part X Voices (00:03:32) Stanley identifies his common fears, both in sports and daily life, to increase self-awareness.

Introduction to Meditation (00:04:12) Introduces meditation as a tool for gaining control over attention and explains its various forms and purposes.

Meditation Instructions and Preparation (00:05:42) Guides Stanley through the physical setup and mental approach for meditation, focusing on posture and breath.

Breath Meditation Technique (00:06:38) Details the specific breath meditation practice, including where to focus attention and how to handle distractions.

Practicing Meditation and Handling Distractions (00:08:42) Explains how to deal with boredom and distractions during meditation, emphasizing returning attention to the breath.

Guided Meditation Practice (00:09:51) Leads Stanley through a short meditation session and discusses his experience and challenges.

Assigning Meditation Homework and Wrap-Up (00:11:01) Assigns daily meditation practice as homework, checks in on Stanley’s feelings, and concludes the session.

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