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The Three Key Ways Yoga Enables Flexibility

Yoga stems from a long line of eastern philosophies and practices from stand a platform that believes that a disciplined student of yoga can reach a state of enlightenment though the cultivation of the human vehicle – body. Yoga is known for the strange and sometimes demanding poses that are endowed upon the practitioner. Most of the yoga poses we practice today focus on opening up the body versus the building of muscle. Read more of this post

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Drink Up!

We live very unique lives. We have our own individual ways of doing things and the outcomes we want in that respect. Even though some of us think we have our lives under control, when we take a closer look there is chaos.

water stream

Drink More Water!

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Brain Files: Why Meditation Feels Sooo Good

The brain is a magical tool that enables us to access different parts of our psyche, different states of consciousness, and experience the world around us. In any given moment (waking) our brains are processing thousands and thousands of elements in our environment. This constant processing lends our brains to an immense amount of stress. But through meditation we can resolve this stress allowing for this processing to increase agility.

Your brain functions on four different wave frequencies, they are:

This means that we have several levels of functioning outside of the normal Beta state, which is how most people think of our brain as a whole. Furthermore, we can be conscious during each stage of these brain wave changes. This is done through meditational practice and sleep studies.

Buddhist monks have meditated for thousands of years, exploring these subtle realms of the brain. They’re extremely familiar with positive effect of meditation, including the way it works to instill the inner strength and insight needed for spiritual practices; meditation, or “sitting,” is to a Buddhist monk as to what prayer is to Christians, or even pre-game is to a football player. But instead of trying to self talk your way into a peaceful state of being, monks know the value of just letting things be as they are. This is the first key in achieving conscious awareness during one of these states. You must let your ego (sense of self) and other thoughts fade into silence. What happens next might surprise you.

Neuroscientists observing MRI scans have learned that with a meditation practice strength in the brain is achieved by reinforcing the connections between brain cells. In a recent 2012 study showed that people who meditate exhibit higher levels of gyrification — the “folding” of the cerebral cortex as a result of growth. The scientists suspect that gyrification is responsible for making the brain better at processing information, making decisions, forming memories, and improving attention. What this also does is confirm the argument regarding that meditation aids in the individuals ability to cope with stressors. Excitingly, science has now proven the validity of mediation in neuroplasticity.

When relating to the actual activity of brain wave function during meditation, study results have been linked to dramatic and positive changes in electrical brain activity, namely increased Theta and Alpha EEG activity, which is associated with wakeful and relaxed attention. These two states are most desired but the hardest to achieve due to our over-chattering of internal mental noise. In order to achieve levels of conscious Theta waves we must first learn how to navigate in silence. This doesn’t mean in the absence of noise, but rather that there is internal mental stillness. Once we have mastered in entry point and technique that helps us to achieve stillness, we can then venture in deeper to deeper Theta and Delta waves.

A very interesting  study from earlier this year showcased that meditators have a different expression of brain metabolites than healthy non-meditators, specifically those metabolites linked to anxiety and depression. This is very interesting considering how often we actually take time to sit in silence. The drug industry would be in trouble if we all starting sitting in silence for 30 minutes every morning – is it that simple?  Yes, it is that simple. As you sit in silence, your brain activity will start to calm. As it calms your level of operating brain wave will shift lower and lower, depending on your level of skill. And your level of shill is based on your ability to descend into stillness itself.

When you lower your brain waves via meditation you feel more relaxed and centered. This keeps us on track and refreshed. In fact, many have said that after a meditation session they feel as though they have slept for 8 hours. This is why meditation feels SOOO good! It’s because have let ourselves go into the vastness of stillness, allowing our brain to function on lower fluctuating wave frequencies, i.e. your brain relaxes.

Take time each day to try to reach the state of Alpha brain wave. You will know you have reached it when the wondering of your mind has ceased. Don’t try to force it, just let your thought be as they are. For the more you try to push them away the more they will solidify. Allow your thoughts to come and go, establishing a firm root in stillness. Look and “Listen” for silence. That will help your mind quiet. As they say, “seek and you will find…”

What is Your Ego?


All I can be is who I am right now; I can experience that and work with it. That’s all I can do. The rest is the dream of the ego. -Charlotte J. Beck

ego, self

 

 

What is your ego? I mean really, what is the bottom line to what your ego is? Amongst philosophy books this can be a very complicated questions, and an even more complicated answer. Many believe that your ego consists of memories, aspirations, and habits. In this article we will break down what you ego is and sum up what you can do combat it’s influence.
Simply stated the ego is a collection of habitually thought, thoughts. Meaning, your ego is constructed of thoughts that have been operating in your mind since you were a child. This is where our limiting beliefs, daily habits, and thoughts about everything stem from. We always relate back to this collection of thoughts to identify what we believe and how our lives should play out. Furthermore, we always claim these ideas to me “ours”. When, in actuality they are just a collection of gathered thoughts from friends, family, peers, and society. To come up with a strictly “original” idea takes deep contemplation and internal quiet. With all of the noise and distractions available to us, we find it hard to do this so we just go along with what is given to us. Choosing to go along with popular fashion, ideals, and religions. This means that when someone comes along with a challenging belief or idea they are scowled at as “outcasts” or even worse “weirdos!” . This is unfortunate due to the authentic nature of their thinking. We usually back up our stances with statements such as, “But everyone else thinks…” or “That not what they said…”, always referring back to, what psychologists call, “The Herd Mentality”.

The Herd Mentality & Ego:

Defined: Herd mentality, describes how people are influenced by their peers to adopt certain behaviors, follow trends, and/or purchase items. Examples of the herd mentality include stock market trends, fashions in apparel, cars, taste in music, superstition, religion, home décor, etc. Social psychologists study the related topics of group intelligence, crowd wisdom, and decentralized decision making.

Let me give you an example: “Would you jump off a cliff if your friends did?”, our parents always used to say. We always say, “NO! Of course I wouldn’t!”, with resounding anger that they even asked the question. But here is the truth; the truth is that we have a 80% increased possibility to follow our friends off a bridge then if by ourselves. Why? Because when we make the resounding “NO!” rebuttal to our parents unsightly question we aren’t thinking about it in context of the actually situation. In the actual situation we would be in a different state of mind, altered by our friends’ influence on us. We are simply thinking about, well, dying if we were to jump off a cliff. In context our state would be very different. Friends, just like in herd mentality, are trusted individuals we deem worthy of sharing our time with. The more time we spend time with them the more trust and moral we build with those trusted individuals. As this happens, we bestow increasing value upon our friends’ opinion of reality, society, and us. This is where we fall short. At this juncture our friends now have the ability to manipulate us, and us them. This is done numerously, on varying levels, in every relationship. Why? Because of this evaluation of our counterparts’ opinion. This opinion isn’t good or bad, right or wrong. That isn’t the point. The point is that by entrusting value on another individual based on how must we know them isn’t solid enough evidence to do so. In business, this would be as if I invested money in a company I had great and trusting relationship with the owners of the business – ONLY! You wouldn’t do that. You want to know the products or services, inner mechanics, long term goals, and so forth. You want to know everything about where you are placing you money before you do so. With our ego, which is more valuable, we tend to just give it to the quickest sale – or – who will take it first.

Don’t Trust – Your Thoughts:
It’s okay to trust people once you’ve gotten to know them. But our thoughts, since we have discovered aren’t all our own, should never be trusted – nor ignored. The ideal that thoughts can be ignored for a peaceful mind is complete fallacy. Do not ignore your thoughts. As the samurai’s creed states:  “Hug your enemy so that he can’t grab is sword.” This simple principle should be applied to our thoughts in the same fashion. Embrace each and every thought that enters your head. The difference?: Don’t trust that it’s the correct thought. Thoughts come and go like the passing of clouds. I always tell fitness clients that they should wait one hour before they indulge in a food they are craving. Every time the craving passes. Why? Because they don’t REALLY want the craving, it’s psychologic. Thoughts should be handled in the same way. Wait, and see what happens in the next couple of moments before saying that word, tell off that coworker, or going through that drive through.

Rapid Thought:

One of the hardest things to understand and master is our rapid thoughts. These are the thoughts that come to us in times of stress or “knee-jerk” reaction moments. Someone says something and we rapidly fire back with a stream of phrases that could have been delivered differently and calmer. We know what these retaliation style comments are accomplishing: Hurt. Therefore, we need to become skillful in watching these thoughts come and go rather than letting them manifest in our reality.

Quick Tip: The more rabid the thought comes in to our mind, the more rabid it will leave.

The next time you have a knee-jerk reaction to a person or situation. Stop for a moment, or three breath-lengths, and look for other options to answering the demands of the situation. You will find it refreshing and empowering to know that you don’t have to hurt anyone anymore, shocking them with your calm focused response.

In Conclusion:

If you had to select original ideas over implanted ideas from others, which would you choose? Obviously most of you would like to have original thoughts creating the reality you want. In that case, I suggest you do the following:

  1. Every day, chant an internal mantra of ONE word, for at least 30 minutes. Pick a word that is positive in nature and that you can remember easily. This will help to quiet your inner monologue. 
  2. Meditation is key. This is something that is slammed over the head with a stick – I know. Nevertheless, spend time every day in silence. Silence renews the soul and cleanses the mind.
  3. Turn off influence. Look to turn off the radio, tv, etc. When some one says something, filter it through before you hold on to it. Then, remember that it was their thought on the matter and not yours.

If you follow these three simple steps every day, I promise you will start noticing new and ORIGINAL ideas randomly popping up in your mind. Some may sound crazy, but they might be just what you need.

Flow Smoothly with Daily Stressors

stress

Every day we encounter stressors in our lives; things that stress us out. We do our best to avoid these things. But is the the wrong approach? Instead of avoidance, we should attempt to find the root cause of our stress in a particular situation. We might be shocked to find out that the root cause is stemming from us. In this article we will discuss the types of things we encounter on a daily basis and ways of dealing with ourselves in those seemingly stressful situations.

 

Events & Situations:

This stressor usually starts at the very beginning of the day, when we find ourselves stuck in traffic. We know, the day before, that the traffic is going to be bad as it always is, but why don’t we leave earlier? Well, this would require getting up earlier. If we aren’t sleeping well or not getting to bed at a decent hour, this can present a problem – but fixable. This takes action on our part to leaving early. What if you miss all of the traffic and get to work way beyond your scheduled start time? Simple, take a book along and read in your car or a near by coffee shop to get your mind moving for a productive day. The events and situations that unexceptionally kick us in the face aren’t the problem, even though most view them as such. These situations are learning opportunities for us to grow as individuals. The key is in how we react to the situations that arise that matters most. Plan ahead the best you can and simply adjust to what comes your way. In martial arts, this is called “moving with your opponent”. Instead of offering up resistance, you learn to move with the situation in order to create flow – a flow you can control.

People Say:

This is after you have arrived at work or you place of settlement. People will say the craziest things, mostly for reaction by other people. They tend to over-exaggerate, emphasis, and over-dramatize whatever story they are telling. Keep you mind on guard as this type of information will ultimately do nothing for you. If they emphasis gossip about something negative; listen, nod, smile, and kick it out of your mind. People will also tell you things that are contrary to what you believe, possibly offending you. When this happens remember that they can say anything without affecting you. The affecting only occurs when you let it affect you. Again, when something doesn’t resonate with you, causing you internal mental stress, kick it out refusing to feed into it.

Human Needs:
We all experience hunger, this is a primal human need. However, hunger has been made into a science by the big box corporations in order to prey on your senses. Meaning, you lack of nutrition via the standard diet is being taken advantage of by loads of salt, sugary foods, and high in carbohydrates. Monitor you anxiousness towards food and other human needs. In fact, science has proven that up to the first 30 minutes of hunger is actually thirst. Drink lots of water, then decided on lunch. This type of awareness goes for all human needs that may arise. Before you let the line at Dairy Queen stress you out, take a moment and evaluate whether you want greasy food or something that will keep you feeling light with energy.

 

The key to your adjustments to stressors in your daily activities isn’t strict self-discipline, but rather self-agility. Be present, allowing yourself to move and flow with the unfolding of events without becoming habitually reactionary. This will take practice but just like with a martial artist, practice leads the way to mastery.

Take 100% Responsibility for Your Life – Today!

Have you ever heard someone say, “This economy isn’t helping matters…” or “If only I had more money…” or even “My relationship would be better if…” ? If you, or anyone else you know has every said something similar to these phrases, maybe you have noticed something that is constant amongst all three. Do you know what it is? Don’t worry, I will tell you. The constant between all three of these statements is: Blaming something, or someone else for how our lives turn out.

You see, in general terms people are lazy. They’d rather sit all day long on the beach, being served the finest wines, with $2million in the bank. Now, lazy isn’t necessarily a bad thing. Unless, you are being lazy as a way to avoid something you know you should do. So therefore, is nothing wrong with this beach-side image. Most that have attained such success know that living that way for to long yields the same stagnant lifestyle as when without that luxury. Therefore, change and variety is good. Good for the soul, body, and mind. But what yields a successful person over a unsuccessful person? The key is in how a successful person takes responsibility for, not only their life, but their actions. This means, you’ll be able to be lazy but just in a responsible way.

There an ole’ quote about responsibility that goes like this: “You have not gone from childhood to grown up until you have taken 100% responsibility for your life.”

As children we are instructed to take control of what we do and learn to operate within the world. We are told that thing aren’t easy and we aren’t going to be able to control every situation that comes upon us. We are also told that some things “just happen” and we’re going to have to learn to deal with them. Although most of this information is good, it’s not all correct. Maybe we can’t control every situation, but we can take full 100% responsibility for every situation. And here is how:

Taking 100% responsibility is done via THREE KEY components:

1. Action Awareness: You MUCH, and I repeat, MUST become aware of the actions you are taking – every moment possible. When you do something you aren’t please with, ask yourself if this action contributed to your future success or the benefit of others. If it didn’t fit this criteria, then it needs to be changed for the equivalent beneficial action. Change: This is a skill that will strengthen with time. Embracing change for the better is a skill that will not only serve you in your personal life, but your entire life. Embrace not only change that happens to you but also the change that is needed to effectively change your life.

2. Environment Crafting: Set up your environment, whether it’s: business, home, etc. So that it’s conducive to a space that will yield you successful outcomes. Even your car! Take charge and responsibility for the environments you inhabit. This will show responsibility and people will take notice. The key to this is that you make sure you have everything in place that you think you might need in order to succeed in the next 5-10 years. Meaning, if you had to use this space only for the next 5-10 years, with continued growth in mind, how would it look? Who would you like to be in the environment with you? What types of systems would be set up to ensure congruency? What would your ultimate environment look like, feel like, smell like, be like? Once you have made this a reality in your mind, make it a reality in the physical form.

3. Unexpected Situations: This is the one that everyone gets caught up on. They say, “Well, I might be able to control my actions, thoughts, and environments, but I can’t control what happens to me!” In fact, this is the very concept that, usually, propels people back into the state of blaming. They say, “Well, that person hit my car so now I’m going to have a bad day.” or “That deal didn’t go through so now my boss is going to hate me.” or even better “It’s raining outside so that means its a gloomy day.” Yes, if it’s raining outside it will have a gloomy “feel” to it. With this component, it’s not so much about what happens to us as much as it is how we handle the situation. For instance, I noticed that during really rainy days I would get less accomplished versus when it was nice outside. I was completely puzzled. Nothing changed except the weather – or was it just the weather? You see, we tend to base our internal state on the external world. Therefore, every time it rained my internal state would change – thus rendering me less effective. This is something we can control, and I did by meditationally imagining a bright and sunny day and all the things I would do when it was sunny out. When situations arise that are out of our control, our responsibilities lie in three categories: 1. State of mind during the uncontrollable situation. 2. Our thought process during the situation. 3. Our plan of reaction to the situation. 

 

Take responsibility of your life today. Make it so everyone can say, “He/She is very organized and knows exactly what they want. They seem to have their faculties in order.” And, you do. You have the wherewithal to be present in every moment, making your life the way you want it to be.

How to Become Psychologically Aligned

 

Associate-of-Arts-in-Psychology

What does it mean to be “aligned”? According to Webster’s Dictionary “aligned” is defined in the following way:

Verb
  1. Place or arrange (things) in a straight line.
  2. Put (things) into correct relative positions.

When we are talking about spiritual alignment we usually associated this with a sense of clarity or energy alignment. But what does it mean to be psychologically aligned? The deeper question; what are we aligned with?

Every day we go through the motions of our daily routines. Whether those routines are supportive of or goals or not play into how stressful our days are. For instance, most individuals much rather not work for someone else, and pursue ideals of their own. Therefore, work becomes a source of stress. When we are stress, our psychology becomes unaligned. This means that our deeply submerged subconscious is failing to line up with our thinking mind. We see this occur when our habits torment us, sending us into a tailspin of unwarranted actions. Our subconscious can have the oposite effect as well. Our thinking mind may want to do something good and wholesome, wherein our subconscious habits kick in to kill those actions. The way to psychologically aligning oneself is a traitorous, where many veer to steer clear of. In order to become psychologically aligned we need to follow the proceeding three steps:

  1. Awareness: We need to become intensely aware of our actions. For our actions are a direct result of our subconscious thinking. Through this awareness we will be able to tangibly monitor our internal operations. By watching what we do, honestly, we gain a new perspective on our current way of operating. We will be able to ask the fundamental question, “Do I want to live this way?”
  2. Strategy: Often we talk about the benefits solid beneficial strategy has on our standard of living. In this context strategy is a vital component to our alignment. Our goal should be to seek out a plan/map that enables us to establish better, more beneficial ways of doing things. Seek out the best, be stingy – this is your life we are talking about here.
  3. Repetition & Integration: This is the key to all subconscious change – inevitably life change. Repeating the new beneficial strategy over and over and over again. Don’t think as though this is “something new to try”. When you find a strategy that is beneficial to you in changing your life that resonates with what you want(thinking consciousness), this repetition will integrate into your daily actions(subconscious).   

Remember this one key component: Once you have made a solid change – meaning you don’t think of the change anymore – it has become integrated into your life – look for further improvement, but not same strategies. Write down this: “What got me here won’t get me there.” This will serve as a reminder to you when you have reached a point you are satisfied with. If you stop at that satisfactory point, you will “plateau”, become stagnant ceasing to grow. Growth is at the core of all human expression. Therefore, don’t be scared to take the risks necessary to go the extra mile. Become aware, plan a change, and repeat until you are unconscious, again, but this time to your benefit.

Heal Your Body Today: Mind Power

“A man is but the product of his thoughts. What he thinks, he becomes.” -M.Gandhi

Do you have a headache? Have you or someone you know ever been told that you have an illness? Science is now confirming the validity of the mind’s place in the healing process. Each year numerous more studies arise activating conclusions surrounding the use of the mind’s intrinsic power to heal and reorganize cells.

In most cases, this mind has been tested through using a placebos effective study. In a very interesting study from the University of Keele in the UK, scientists monitored 835 women to test the effectiveness of aspirin – the findings showed that having a brand name on the tablet made a great difference in how effective the aspirin was.

“The study used two types of aspirin tablets – one labelled with a well-known brand name and the other as ‘analgesic’. There were also two types of placebo tablets, labelled in the same way – either a well known brand name or as ‘analgesic.’ The women were separated into four groups so that they would receive only one type of the tablet. The results showed, amazingly, that the branded aspirin tablets worked better than the unbranded ones, yet it was the same drug! The branded placebos also reduced pain much more than unbranded ones, yet they were the same placebos.”

 Main stream medicine professionals will prescribe to medicines with side effects that rival the actual illness trying to be counteracted. This begs the question: Are there other options? Now, there is evidence to support a “YES” answer with the use of the mind. *Note: The mind is a powerful tool, but there also many other alternatives to medicines like, herbs, organic food, and alkaline rich water.

At this juncture, science is unable to ignore the power of the mind. This is due to the ever increasing acceptance of alternative healing methods amongst the science community. This has come about due to science recognition of the measurement alternative medicine and healing techniques. 

This is how it works…

Your brain cannot distinguish between a real event and a perceived event. In other words, your body responds to your mental stimuli the same way as physical stimuli. What this asserts that when you visualize something in your mind, you mind believes the image is just as real as the images in your external world. This give you immense ability to influence your physiology based on what you are thinking. If you can access these images, ensuring that they are positive and self reinforcing, not only a psychological benefit but philological.  By making your visualizations as realistic as possible with clear positive focus, you will achieve positive results. You are recreating yourself in your new experience of positive wellness by using you most important asset as being human – your mind. Create a new healthy reality today. Remember that the energy of your intentions is actually being processed as new information in body. This is the massive power of your mind.

 

MSN admitted recently: Studies by Janice Kiecolt-Glaser and Ronald Glaser at Ohio State University demonstrate how even minor psychological stress—that of newlyweds having their first fight or of students facing an exam—can compromise the immune system. The researchers found that a marital spat delays wound-healing and that the stress of caring for an Alzheimer’s patient leaves the caregiver more vulnerable to illness even years later.

Healing your body with you mind has become more than just new-age voodoo. Doctors and Universities are noticing the power of our mind’s ability to heal our body. We have discovered in past articles that our mind influence our body and our actions, this is why the control and change of bad habits is essential. Through bad habits we can ignite the compounding effect in where our physiological state can consist of a dismal state. We are now to the scientific location to understand that the mind control more than our actions, but wellness as well. Therefore, we need to take charge of our life, and ensure positive thoughts and visualizations that stimulate health and internal abundance.

Dr. Lissa Rankin: Mind Over Medicine: Scientific Proof You Can Heal Yourself, TalksGoogle

A Life Stress Free – With Pets

Watch Your Stress Melt Away!

As pet owners, we are very lucky to have a pet by our side that waits on our every word. Pets, possibly unknowingly, are some of the most important beings in our lives. They comfort, protect, and keep us calm during stressful times. We come in, after a long day, falling apart from the day’s events. Who is there waiting to give us undivided attention? Our dear animal friend. All they want is animalsattention, in return for complete and total loyalty.

Our pets play a vital role in our level of stress management. Let’s face it, our world is filled with stress. Stress comes in many forms both large and small. Because it’s everywhere, it may seem hard to manage all of it. But spending time with our animal friends have been proven to aid in this department.  Here are some ways our pets helps us deal with stress:

  1. Comfort: Something warm, fuzzy, and personal to snuggle with.
  2. Someone to Talk Too: Pets will never say you’re wrong or that your opinion doesn’t matter. You can vent.
  3. Confide In: Pet’s wont tell anyone your wishes or secrets. This is like having your own personal confession Priest.
  4. Attention: Your animal friend will give you 100% attention if you ask of it.
  5. Love: Love is apparent when you see how your pet looks at you when you say their name up close.
  6. Loyalty: You pet will go anywhere you go, do anything you do, and would follow you to the moon if you asked it.

Scientifically speaking, it has been shown that spending time with animals can reduce stress greatly. Dr. Edward Creagan, M.D. writes in the MayoClinic’s online blog as to the validity of hormones that are released when humans interact with pets. We sites the following story with a patient:

 

Several months ago, I was asked to see a woman in her early 30s who had suffered a devastating accident that resulted in paralysis from the waist down and a life-threatening infection from a broken bone in the thigh. She underwent multiple surgeries and was started on a complicated medication schedule. Before she left the hospital she was instructed in the importance of keeping the wound clean and how to change the dressing, and reminded to strictly follow her medication schedule. The patient was bright and clearly understood the importance of these recommendations.

Over a number of months, however, the patient returned to the hospital frustrated and in a desperate situation from dehydration and pain. Once again, she was given careful instructions, which she said she understood.

When I later visited with the patient in the outpatient setting, I saw a miraculous transformation. Hope had replaced despair, and joy had replaced anger.  I asked her what had happened. She said, “I owe it all to Toto.”

Toto was a dog that my patient had rescued from the local pound. This dog, in turn, helped save its owner by giving her a reason to get out of the bed every morning. Toto needed to be fed and walked. Toto had to see the vet, and so on.

Toto brought something more as well. As scientists have discovered, animals have healing powers. When you stroke a cat or pet a dog, you experience a surge of healing hormones and chemicals that produce feelings of peace and serenity.

 

We all love spending time with animals but who knew it was so beneficial to our stress level management? Pets are more than pets. Pets are little beings that enter our lives to take things from us — our worldly distractions. They remind us of the joy of just being alive. They remind us that it’s the small things that matter — the belly rub, the ball, the savoring of a good meal. Animals are treasures leading us to deeper treasure, when we allow ourselves to be shown.

Book-End Your Days: How to Start Strong and Finish Successful

 

We live in fast time. Times of fast money, fast food, and people looking to move faster. When we rise in the morning we hit the ground running, attempting to beat the person living three feet from us next door. We run to the car, focused on getting to work to

spiritual+abundance

Strive to flourish.

make the fast sale. After that is complete, we wont the fast money that will buy us the fast car. There is nothing wrong with fast, but as a good friend of mine told me recently, “If you go through life fast, you’ll get to the finish line first.” Amongst all of this fast moving stuff, we seemingly find ourselves caught in a vortex of speed. Never taking the time to become centered and focused, running towards someone else’s dreams. Once we identify our dreams and goals, then only can we achieve what means most to us.

One day, I was presented with the saying, “Work smarter, not harder”. In not knowing what that meant, I searched for answer. I started to read every psychology, philosophy, time management, self development, spiritual book I could get my hands on — and I still do. When I came to the answer for me, I knew exactly how I didn’t want to do things any longer. Don’t misunderstand the message, things get hard sometimes which is a needed part of growth. However, I was doing a lot[before]and not getting a lot accomplished. You see, there are two types of doers in this world:

1. People that get many things done.

2. People that get many things accomplished. 

The distinction between the two might only seem within the changes of vocabulary words, only, until you experience the change for yourself.

People that get many things done are people that make many copies, clean their dest four times in a day, or pace the floor not knowing what to do. These people aren’t productive. They are getting many thing done, but not getting anything accomplished.

The individuals that get things accomplished are proactive, goal driven people that understand what they need to do that day in order to be successful. This would not involve doing anything of the first group of individuals. These individuals understand the power of clear goals for their day and how to get to the finish line.

What is the difference? The difference in how the second group of individuals view their day, month, and year. They book in their days; setting clear goals for the day, with day ending rituals that support their suggest.

How You Refer:

Refer to the beginning and end of your days as. “Starts and Finishes” . What this does is creates a solid “book-end” format for your mind to follow. This way you have a clean set of words that you use every day to describe how you begin and end your day. The use of this verbiage is probably the most important step.

Defining Goals:

Now, to fill in each book in you’ll have to define what your goals are for that day. If you’re not sure, define your goals for the year and then break them down into action that can be set each day. For instance, if you are looking to shed some weight, your goal might be to walk every day for 30 minutes. Under START, put: I Walk 30 Minutes. It’s very important to place your goals in present tense. Under FINISH you might put, I walked for 30 minutes and now need 3 glasses of water. What you are doing here is connecting your starts with your finishes to insure accountability. Always include a gratitude statement that showcases how thankful you are for achieving this greatness.

Crafting:
Once you have defined and crafted the starts and finishes to your day, you will need to places these activities in time slots of your day to insure that they have space to happen. Allow for the maximum time you think they will take. As in the case of walking for 30mins, all you will need is 30mins. But for something like reading 100 pages in a book, you may need more time.

Release:
Now that you have this amazing strategy in place you can relax. You can release the worrisome thoughts of “I hope I get something done today”, because you wont — you will be getting something accomplished. You will be bettering yourself and the world around you by organizing your starts and stops of your day.

 

Nuance Notes:

  • Always prepare your book-ends the day previous to the next day, including a short one-sentence mission statement.
  • Make sure that you are incredibly clear as to how your goals will impact your life.
  • Make sure the book-ends are written not just in your head.
  • Contemplate on them as you fall asleep.
  • 10/10 successful people do this, and that’s the truth.
  • Consider this your pre-game prep.

Today is the day that you prepare for tomorrow. Not moving fast, not moving slow. But this is a way that you will be able to consciously move through life with a self guided plan for success. While others are rushing to get things done saying, “I have so much to do today.” You’ll be saying, “Look what I’ve accomplished!”

Don’t Worry, and This is How

 

Introduction: 

Do you think you’re a person that worries? Sometimes it’s the small things in life rather than the big things that can be stressful, stresstherefore causing worry in individuals. Perhaps you feel anxious about what has already happened that day at work, or you’re imagining what might go wrong in the future. You are not alone. Research has shown that women worry more often and more intensely than men do. They also tend to see more risks in a situation and as a result anxiety increases. (Kristen Lagatutta, University of California)

A Closer Look: 

When we look closer we find that we worry about what we care about. So maybe worry shouldn’t be completely eliminated from our lives, or can it? When we care about the safety of people we love, or the success or quality of what we are doing, or the viability of our business and livelihood, or anything else that is important to us, we feel worry concern for these things and people in our lives. I’m not sure it’s a good idea to completely get rid of worry, but rather understand it’s place in our lives.

I have heard performers–even those who have done it for many years–say that they haven’t figured out how to overcome stage fright (a component of worry) and don’t completely want to get rid of it. It gives them an edge that makes them better than if they were completely comfortable. Meaning, if they don’t care, they aren’t as good. I’ve known people who don’t seem to care about anything and don’t seem to worry or be concerned about anything. They’re usually the people who will tell you that they don’t care about life, that life is just a gravy train to be ridden. Well I certainly don’t want to be a person that doesn’t care about worry, but at the same time I don’t want to stress every second of every day. So for those of you who, that worry a bit; well, it might be healthy, and maybe you shouldn’t worry so much about worrying. Worrying won’t change anything, but maybe it helps us realize a little more what is important to us.

A Solution to Worrying: In Two Parts

Part I

Have you ever been in the midst of a test then to realize that you didn’t study for or a specific part of the test because you made the choice to do something else? This is our first solution to the element of worry. We need to do our home work and prepare our lives so that we have a lesser chance of failure. You see, we tend to worry strictly about failing in some aspect. The key here is to eliminate this fear by making sure we have our duck in a row. We can start the saving fund, do that research, and read up on that hiring boss. The problem isn’t with the resources, environment, or situation, the problem is with not taking action. We can start each day by setting up a plan to be effective, efficient, and strategic. This means we take pre-game steps in order to be as prepared as we can. This can be taken to far, as the individual should be caution as to how must analyzing is done here. Nevertheless, the key in this approach is setting yourself up for success with a positive outlook on your day. You will feel at ease, knowing you did everything within your power to prepare.

Part II

This section deals strictly with your mind and how you deal under stressful situation. After you have prepared the best you can, you now need to understand that things may change in an instant. This is when your “fight or flight” response will want to kick in. You job is to master how you deal with this response when changes occur. Your best response would be to take six large deep breaths in order to, first, center yourself. Then, after you are present and adjusted to the new situation (one you didn’t plan for) you can now make a solid sound decision based on your association with your goals, benefit of others, or direction in life. The key to this is centeredness. You must be completely centered in the midst of a stressful situation — the eye of the storm, if you will. When you are in this inner state, you will have a clear head and not one that is looking to fight or flee the scene. Rather, you will be dedicated to solving the problem at hand or making a strategic move towards a greater outcome.

 

Conclusion:

When you are worried next, ask yourself two question: 1. Am I prepared to the best of my abilities for this? and 2. If something were to change, how would I handle myself internally? Once you have completely centered yourself in your knowledge and applicability to a changed situation, you will develop confidence. Confidence that you did your homework and that you can handle any situation that comes your way.

And there you have it; worry is a great thing because when it does occur we can ask ourselves these questions, giving us insight into how we can better handle the situation (or one like it) better next time. Stay centered, and for your own sake — do your homework. 

 

Become So Organized it Disgusts People

Just Like The Shirt Says!

One of the biggest things you can do right now to immediately improve your life and productivity is to GET ORGANIZED.

Organization makes doing things a lot easier. You will know exactly where everything is and you can work more efficiently and effectively.

Put it this way, if you already think you are organized, there is someone out there who is more organized.

Get organized to the point where people are actually disgusted and repulsed at how organized you are.

Once you reach that stage, you know you are going to be able to work at 100% of your potential.

Being organized is not just moving a few things around on your desk. It involves organizing EVERY ASPECT of your life. If you find yourself constantly searching for things and locating where you left something, you are wasting time that can be dedicated to improving your own success.

Think of all the time you waste looking for where your keys are, where you put that last thing you bought, and where the fuck you left the remote.

How much time would you save if you organized everything to the point where you knew EXACTLY where to look for it instantly without hesitation?

It really isn’t hard.

Create a system of organization for yourself based on your personal lifestyle.

Everyone is different.

What works for one person will be totally different for another.

The best step to stop forgetting where things are initially is to WRITE THINGS DOWN.

When you write something down, you can never forget it. Unless of course, you forget where you left the piece of paper. Sucks to be you and that unorganized.

Start working at it!

It really isn’t that hard to get organized and requires minimal time to organize a few things. After you organize certain aspects of your life, you will want to organize everything else because you will realize how much time it is saving you during the workday.

Being Unorgazined Creates Stress!

To sum it up, being organized:

1. Reduces stress of not realizing where you left things

2. Makes you more efficient

3. Makes you more productive

4. Makes it easier to manage your time

5. Creates a clean work environment that is comfortable to work in

I think #5 is of utmost importance to me.

I love being in a comfortable environment. It makes it so much easier to work and get things done when I am relaxed.

If you have ever met me personally, you already know how I operate. I know EXACTLY where everything is that I need instantly and my room and work station area is SPARKLING CLEAN.

I can’t operate in any other environment anymore until I make it so disgustingly organized that people are repulsed by my work ethic and organization skills! 🙂

 

Panic Attacks: Stop Scaring Yourself!

WHAT IS A PANIC ATTACK?

Panic Attack!

A panic attack is a period of intense fear and worry that a person experiences with or with out an identified trigger that appears to come out of nowhere.

A panic attack usually does not last for more than 10 minutes.

People who have experienced a panic attack at some point in their lives have described it as the most terrifying and uncomfortable situation they have ever been in, especially if the person was having a panic attack in a public/social situation.

More times than not, panic attacks are mistaken for heart attacks and many people rush to the ER for medical attention. People usually are diagnosed with panic attacks when the doctors find absolutely nothing wrong with them. It takes a lot of time for most people to accept that what they experienced was “just” a panic attack because of how intense the feeling could be.

A panic attack can be seen as some kind of a “glitch” in our autonomic nervous system which is responsible to send a general “alarm” to our bodies to either “fight or flight” when we are in a dangerous situation. People who experience panic attacks may have an over sensitive or hyper-reactive autonomic nervous system.

TWO TYPES OF FEARS:

During a panic attack a person will experience two types of fears.

The primary fear is the initial and physical experience of pure panic; racing heart, interrupted breathing, sweating, etc.

SYMPTOMS THAT COMMONLY OCCUR DURING A PANIC ATTACK:

1.) Numbness/tingling sensations

2.) Dizziness,faintness, difficulty balancing

3.) Racing and/or Pounding heart

4.) Chest Tightness

5.) Sweating

6.) Shaking

7.) Hot Flashes

8.) Feeling unreal or as if you’re in a dream

9.) Nausea or abdominal discomfort

10.) Shortness of breath

11.) Fear of dying

12.) Fear of “losing it”

13.) Fear of losing control

14.) Intense need to flee or escape

The secondary fear are the thoughts that follow these physical sensations a person experiences during a panic attack.

THE CYCLE:

Treating individuals who experience panic attacks and a variety of different anxiety disorders, I’ve come to learn that addressing the secondary fears (thoughts) first have been extremely helpful in decreasing the intensity of the attacks. Let’s take a look at some of the very common false beliefs and thoughts that most people have during panic attacks.

“I’m going to stop breathing”

“I’m going to pass out”

“I’m going crazy”

“I’m going to embarrass myself”

“I’m going to fall”

I’m going to have a heart attack”

“I’m going to die”

These thoughts and internal dialogue will only intensify your panic attack, so cut it out!

Not so easy right?

Well here are some facts about panic attacks that may help you negate these thoughts and help you kick panic attacks in the ass.

MYTH BUSTING!

Busted!

You will NOT suffocate because of a panic attack:

When distressed, your body tends to tighten the muscles, and that includes your neck and chest muscles which reduces the extent of your respiratory function. This does not mean there is anything wrong with your lungs or breathing at all. If you are not taking in enough oxygen, your brain will utilize it’s built in mechanism to force you to take deeper breaths or gasp. Yes, the feeling of suffocating IS NOT PLEASANT, but trust that you will not actually suffocate. There are no recorded deaths of suffocation during panic attacks 🙂

You will NOT faint because of a panic attack- Due to hyperventilation, (fast,fast breathing) during a panic attack, you may feel light headed which may give off the impression that you are going to faint. NO! Your blood circulation to your brain has slightly decreased. This is far from deadly. Allow the light-headed feelings to diminish, they will with time, along with slowed breathing.

Guess what!!? During a panic attack your heart is beating a little quicker; people usually faint when their hearts slow down.

So Much Panic!

You will NOT fall during a panic attack:

Sometimes you may feel as if your legs are too weak to hold your body which triggers the thoughts “I’m going to fall”, which then leads to “I’m going to embarrass myself or get hurt”.

Adrenaline is released during a panic attack which sometimes causes dilation in blood vessels in your legs. This feeling is JUST a feeling. Your legs are not actually weaker, they are just as strong as they were before the panic attack.

You will NOT go CRAZY during a panic attack:

A common reaction to rapid breathing is the sensation of feeling “not in reality”. Again, this is JUST a sensation. If you experience a feeling of disorientation or “dream like”, tell yourself that this is just a reaction to a change in your breathing. People do not go crazy from a panic attack. Mental illnesses are complex and usually progress slowly over time. There are no recorded “psychosis” due to a panic attack.

Stay Strong!

You will NOT have a heart attack during a panic attack- A healthy and strong heart can beat 200 beats per minute for as long as several weeks without a problem! Your heart can withstand a lot more than you think it can. There is a MAJOR difference between what your heart feels like during a panic attack and during a true heart attack.

THE DIFFERENCES:

During a panic attack your heart may pound and beat more rapidly and sometimes people complain of some pain. This pain quickly subsides.

During a true heart attack, there is much more consistent pain involved and intense pressure against the chest. This pain gets worse and worse.

EKG research indicates that during a panic attack, there are no abnormalities in the heart other than rapid beating. EKG tests indicates quite a few abnormalities in the heart during a heart attack.

APPLYING IT:

Now that you have learned a little more about the realities of panic attacks, try to replace your catastrophic thoughts with your knew FACTUAL knowledge. You are not going to die from a panic attack. Yes, they are scary, traumatic, and serve as interruptions in the lives of many, but don’t give them THAT much credit.

You may tell yourself, even after learning and knowing all of this, that during your next panic attack, that this one is different. you may tell yourself, “This time it’s really a heart attack.”

Well now you will know that that is one of the most common thoughts people have during panic attacks.

A last piece of advice- Embrace the symptoms. The more you try to avoid these symptoms,  such as isolating yourself, constantly seeking medical attention, avoiding walking,talking and just being during a panic attack, the more you will reinforce your false beliefs that they are dangerous. You are stronger than a panic attack. Laugh at it. Millions of people experience panic attacks.

THERE ARE NO RECORDED DEATHS DUE TO PANIC ATTACKS!

You will NOT go CRAZY during a panic attack:

A common reaction to rapid breathing is the sensation of feeling “not in reality”.

Again, this is JUST a sensation. If you experience a feeling of disorientation or “dream like”, tell yourself that this is just a reaction to a change in your breathing. People do not go crazy from a panic attack. Mental illnesses are complex and usually progress slowly over time. There are no recorded “psychosis cases” due to a panic attack.

You will NOT have a heart attack during a panic attack- A healthy and strong heart can beat 200 beats per minute for as long as several weeks without a problem! Your heart can withstand a lot more than you think it can. There is a MAJOR difference between what your heart feels like during a panic attack and during a true heart attack.

ATHLETES WOULD BE DROPPING DEAD:

If our hearts could not sustain some rapid beating once in a while, don’t you think athletes would be dropping to the floor left and right?

You may tell yourself, even after learning and knowing all of this, that during your next panic attack, that this one is different. you may tell yourself, “This time it’s really a heart attack”. Well now you will know that that is one of the most common thoughts people have during panic attacks.

A last piece of advice- Embrace the symptoms. The more you try to avoid these symptoms,  such as isolating yourself, constantly seeking medical attention, avoiding walking,talking and just being during a panic attack, the more you will reinforce your false beliefs that they are dangerous. You are stronger than a panic attack. Laugh at it. Millions of people experience panic attacks every day.

No One Dies From Panic Attacks!

THERE ARE NO RECORDED DEATHS DUE TO PANIC ATTACKS.

Stress: The Silent Killer

We all suffer from stress in our lives.

Stress can come from anything.

It can range from near-death experiences, to a death of a loved one,  or just common everyday living.

I AM SO STRESSED OUT!

Stress can sometimes be a good thing.

Stress can help you focus on meeting deadlines for school or work. However, most of the time stress is seen as a negative and rightfully so.

Technically, stress is not created by external events.

Stress is OUR RESPONSE to external events in our everyday life. When we feel overwhelmed, and feel that we can not cope with what is happening, we feel anxiety which is equivalent to stress.

Physical Effects From Stress:

Our physical approach to stress is a double edged sword.

When our bodies try to cope with stress, it converts energy it has to help you deal with the situation at hand. Because of this effect, our immune systems are compromised, making it much easier to get sick from common colds and the flu.

For people who have heart problems, stress will only increase your chances of heart disease.

Stress from job situations (or lack thereof) can result in insomnia.

Psychological Effects From Stress:

Chronic stress and a lack of coping resources available or used by an individual can often lead to the development of psychological issues such as depression or anxiety.

Depression and anxiety are  psychological symptoms from stress.

My Advice to Deal with Stress:

Talking – This is the BEST way to relive stress.

I know it is not easy, and it sometimes can be tough to find someone that truly cares about hearing what is going on with you, but you owe it to yourself to at least reach out to people who care about you.

Exercise – If you can not reach out, exercise instead.

Sometimes, I don’t feel like talking to anyone.

If that is the case, I will go exercise.

Exercise helps me get rid of my physical stress.

Activities such as running, lifting weights, and playing sports have been GREAT stress relievers for me.

Music – Put on your headphones and just zone out.

Eliminate Stress!

Sometimes closing your eyes and just letting go of any attachment you may feel can be just as rewarding.

Meditation

Meditation is a great way to relieve stress.

By meditating, you can clear your mind of all your worries and problems and tune into a more positive state.

Thinking positive means not thinking stressful thoughts and in turn, not experiencing stressful emotions and feelings.

Here are the top 5 reasons why you probably don’t meditate yet.

Stress is very dangerous and I’ve seen it take it’s toll on people.

It is crucial for the betterment of your life to find ways to manage or eliminate stress.

You owe it to yourself.

You have one life to live.

Have some fun and party.

Why live it in such a stressful and negative way?

That is not fair to you and the people around you.

Have fun with life, it is only temporary!

The Ultimate Supplement Stack

There are a lot of great supplements on the market that you can take to improve your overall health. While some are good, and some are not as great, today I have complied a list of all the supplements I take on a daily basis.

Supplements can be QUITE beneficial!

Each of the links at the top of each supplement description link to the brand of each supplement that I take. I have done extensive research on each item and believe these are the best brands to purchase for quality and price.

1. Fish Oil

Probably the #1 most important supplement that everyone should take once or twice on a daily basis. Fish oil capsules contain the essential omega-3 fatty acids which are useful for reducing your risk of coronary heart disease and maintaining healthy triglyceride levels.

Fish oil also has the ability to reduce your blood pressure levels and keep your cell membranes flexible and healthy.

Because our amazing human body machines can’t naturally produce omega-3s, it is necessary to supplement fish oil into your diet to receive the benefits that these fatty acids provide us.

Fish oils have absolutely no negative side effects aside from the “fishy burps” some users experience. Good quality fish oil supplements are created to prevent this from occurring so make sure you purchase a reliable product.

2. Acai Berries

Also known as nature’s “superfood.” Acai berries are one of the most powerful anti-oxidants in the world. They help protect against free radicals that can affect cells of the heart, eyes, skin, and the immune system. Free radicals are also responsible for speeding up aging in the human body.

Grown in the Amazon rainforest, these berries have an extremely short life span which means they need to be put into capsule form to harness all the nutrients they contain before they go bad. You can still purchase the actual acai berries but they tend to be very expensive and you can receive the same benefit from taking a few capsules each day anyway.

Taken daily, acai berries can also boost your energy levels and help the digestive process of the body.

Since taking acai berries a few times a day for the last 3 or so years, I can honestly say I haven’t been sick at all. Besides a few run ins with the common cold, I have not been unable to do anything on a certain day because I was sick and bedridden. These little berries are EXTREMELY powerful in my opinion and it would be stupid not to try them if you want to boost your immune system.

3. B-Vitamins

B-Vitamins are essential for energy metabolism. I take an advanced high potency b-complex supplement that contains adequate levels of each of the various b-vitamins.

B-vitamins are interdependent of each other meaning that each of the various types must be taken together to notice any benefit. For this reason, you should purchase a b-vitamin supplement that contains each of the b-vitamins or you are simply wasting your money.

B-vitamins are also known to spark your metabolism levels which decrease in many individuals after the age of 20.

The supplement I take is specially formulated to also replenish nutrients that are lost during high stress times.

Quite a beneficial supplement!

Most multivitamins don’t contain or don’t have enough of all the essential b-vitamins so make sure to take these if you are also taking a multivitamin each day.

4. Multivitamins

There is a lot of controversy over the benefits of taking a multivitamin daily. The argument for the case is that the body will usually not need all the different vitamins and minerals that these pills provide and will excrete them through urination.

While this is true, many of us don’t get the recommended amount of each vitamin and mineral each day to maintain adequate health. For this reason, you should still take a multivitamin each day and let your body filter out what it doesn’t need.

5. L-Tyrosine

This is a new supplement that I have been experimenting with in recent months, and has certainly provided me with some great benefits.

L-tyrosine is a free form amino acid that when taken as a supplement rapidly converts to dopamine, a neurotransmitter in your brain that regulates mood, motivation and concentration.

These should be taken on an empty stomach in the morning to give the body the ability to rapidly digest them and have the ability to cross the brain blood barrier which can be interfered with if you have a full stomach worth of food to digest.

After taking these supplements for a few months I have noticed that my energy levels and motivation have skyrocketed. No longer do I feel tired and drained during the day, and if I do, I take another dose of the supplement right before dinner to re-energize.

6. 5-HTP

5-HTP (L-5-hydroxytryptophan) is an intermediate to the natural conversion of the essential amino acid tryptophan, to serotonin.

Increased brain serotonin levels are said to produce positive effects on emotional well-being, appetite regulation, and a healthy sleep cycle.

I have taken these for a few months and have noticed a great benefit in my sleeping patterns and overall sense of well-being. I feel very refreshed after a good nights sleep and I have noticed reduced stress levels during the day.

I take a few capsules before bed each night and they make me a little drowsy which makes it easier to fall asleep. When taken in combination with melatonin, 5-HTP is a great natural sleeping aid.

7. Melatonin

Melatonin is great for promoting healthy sleep patterns. It is a natural hormone that your body produces when it needs sleep to repair itself.

When taken as a supplement, it can further increase the bodies ability to stay in a healthy circadian cycle of sleep. I take a melatonin supplement with the 5-HTP each night when I know I will able to dedicate at least 6-8 hours to sleep.

Melatonin can leave you feeling very groggy in the morning if you don’t get enough sleep so if you are planning on sleeping for less than 6 hours, don’t bother taking it.

Supplementing Notes:

Supplement Your Way to Good Health!

While all the supplements listed above have amazing benefits, always consult your health care provider before experimenting with each.

Everyone’s body chemistry and genetics are different so talk with your doctor about supplements you might want to try.

I personally have not noticed any negative side-effects from any of the supplements I described above. I try to stay as healthy as possible and make sure that I workout at least 3 times a week to keep my body in top condition.

None of these supplements will work miracles but they will certainly boost your health and overall well-being if taken correctly.You have to make sure to address every aspect of your health if you want to receive the greatest benefits from supplementing.

As far as dosing of each goes, go with the recommended amount on the bottles and if you don’t notice anything, consider increasing your dosage slightly until you are able to notice the benefits.

Do some research on your own and figure out which of each will benefit you the most.

If you are concerned about price, put aside some money to try out a few in your diet.

After all, how valuable is money when you don’t have a healthy body to enjoy all your physical possessions?


Partners Section:

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