-I wanted to try something tonight.
I don't think it's ever been done on late-night television,
definitely not before.
But I wanted to see if you can guide our great audience
and the Roots, and millions of fans...
-I'd love to. [ Cheers and applause ]
-...for a two-minute meditation. -We should do it.
-I mean, around the world, everyone --
There's going to be people in bars right now, meditating.
It's going to be fantastic. [ Light laughter ]
What should I do, sit next to you?
-Yeah. Do you want to come sit here?
-Yeah, yeah. -And if you are watching
in a bar, I'd recommend you put your glass down.
-Yes, of course, yeah.
-Make yourself comfortable.
-Will you dim the lights a little bit?
-We're not going to -- I would always encourage people
who haven't done any meditation, sit comfortably on a chair.
You don't need to sit cross-legged on a floor.
And whatever you do, don't try and stop your thoughts.
-Don't stop your thoughts. -Don't.
I think that the classic mistake
is to try and stop your thoughts.
Just allow thoughts to come and go.
-Yep. -Okay.
So, take a moment to get comfortable.
-Now, am I comfortable or are you comfortable?
-I mean, it would be nice if we were both comfortable.
-Am I too comfortable 'cause I lean back?
-No, I think it's good. -Okay.
-It's good. Whatever works for you.
-I'm comfortable. -I mean, don't go right back,
but just -- Okay.
Just right there. -Too many thoughts.
Let the thoughts happen, okay. I'm comfortable.
-Okay.
So, all of you sort of sitting out there,
just take a moment.
And I'd like you to start off, actually, with your eyes open.
Don't close your eyes straightaway.
Just a really soft focus with the eyes.
And just take a big, deep breath breathing in through your nose
and out through your mouth. And as you breathe out
through the mouth, just gently closing the eyes.
And just take a moment before you do anything else
just to enjoy that feeling of having nothing to do,
nowhere to go, nothing to check.
Just taking a moment to pause.
As you pause, just feel the contact, the pressure
of your body against the seat beneath you,
the feet on the floor,
and the hands and the arms just resting on the legs.
And as you sit there, just beginning to notice
the breath, the way the body is breathing,
the rising and falling sensation.
If you can't feel anything, then just gently place your hand
on your stomach.
We're just feeling that movement.
Again, allowing thoughts to come and go.
The only thing you need to do is to realize when
the mind's wandered,
and gently bring it back to the breath again.
[ Silence ]
[ Silence ]
And then, just gently bring the attention back to your body,
back to that feeling of contact
on the chair, the space around you.
And when you're ready,
you can just gently open your eyes again.
-That was fantastic. -Feel that?
[ Laughter ]
-Thank you for doing that! -It was a pleasure.
[ Cheers and applause ]
-I'm so happy we did that!
-So nice to know you felt it. -I'm so happy we did.
That's a moment! -Right? [ Laughs ]
-That was a moment. Ah!
My thanks to Andy Puddicombe, everybody.
Hashtag -- Fallonheadspace, if you're posting about
that meditation experience.
Let's talk about it!
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