Mindfulness meditation: My top 5 techniques for 2017!

Don’t you just love mindfulness meditation.

Its one of the few things I actually do enjoy doing, not only because it had great mental (and physical) health benefits, but it actually feels…you know, damn good!

It’s also good because once you get used to it, by doing it daily, it quickly dawns on you that you are not your mind. The mind is a tool, not something that is fully you. You are the awareness behind this tool. Pretty cool, huh?

It is peace on demand.

Literally.

All you have to do is to find a quiet place…take a seat…and off you go.

And best of all, it is completely free.

There is no subscription or monthly fees to pay. There is no waiting around, 7-10 days, hoping that the weather is not going to affect your service.

It is the one thing that, come rain or shine, that is available to you, 24/7.

There could be a big power cut, no matter.

You could be broken and be on the street…you could do it still then.

You could even be in the middle of an argument, and still find a quick way at trying to be mindful, which can even help diffuse the situation.

Being mindful is the tool that helps things work in your favour. It has helped me in my life, and if you are reading this post, chances are that it has helped you.

The weird thing about mindfulness, is that it quickly teaches you to use your conscious as it was intended, as that of a tool to help create the experience of your life, not as something that you identify yourself with.

Essentially, you use it as a gateway (which is what most spiritualists would readily admit).

So, without further ado, let me bring to you the best ways one can be mindful, heading into 2017.

Listening to your heartbeat

This is a great one to start out with, if you have difficulty in focusing on yourself.

Just take a few deep breaths, lie down, and focus on your heart beat. You will find that after a short while, there will be about 3 surges of pulses, going around the various areas of your body.

By noticing your blood pulses, you will become more present and will feel a peace in your body.

Of course, if you want to take this even further, I do recommend that you use this an an intro towards mindfulness.

Once you feel enough peace, and before your mind starts to wander, quickly go onto…

Listening to the ambient noise

I have found that, listening to the outside noise is a great way to becoming mindful.

Trouble is, listening to the ambient noise can be hard to do straight away, hence I recommend that you listen to your heart-beat first.

Use it as a platform to begin with, then try listening to the ambient noise once you get slightly mindful. This does take practice.

Of course, all this is a distraction to your conscious, which is precisely what we are trying to achieve so you can become mindful. If, however, you are unable to listen to the ambient noise that easily, you can always try…

Listening to your breathing

Ah, the good ol’ classic gem of mindfulness. Listening to your breathing has always been a bit of a classic, and it is easy to see why.

When you focus your attention to your breathing, you will become slowly present, with an additional bonus in knowing how easy it is to get stressed out (Put it this way, I’ve noticed that when I listen to my breathing, and a few negative images pop up in my mind, my breathing patter increases speed and becomes more quicker, so it is useful as a stress monitoring tool).

Listening to your breath is a good approach towards becoming mindful, and helps reduce your mind chatter.

However, sometimes, whatever you do, your mind just doesn’t want to calm down, so you can try…

Using your peripheral vision

Being serious, this does work. In a really weird way, it can be great for those folk who simply cannot turn off their imagination no matter what they do.

The trick is to gaze at the outside edges of your eyesight, that is, to use your peripheral vision.

Initially, this will feel weird (we are so trained to look at the centre of our vision). But with enough practice, you will be able to do this fairly effortlessly, enough to be able to mindfully meditate.

Using your peripheral vision is a great way to reducing your inner thoughts (you could say that you are being too distracted to think about anything else;-)

However, if you do find that this is very difficult, you can try one last trick up the sleeve, which is,

Verbalising it to taming it.

Ok, I have to give Dr. Dan Siegel credit for this one, as this is an absolute brilliant technique in helping one to become mindful.

It’s so simple, yet ridiculously effective.

All you have to do, is to verbalise to yourself (or out loud), what you are thinking about.

That’s it.

By doing this you will be, in a sense, logicalising your feeling; sort of like bringing the two hemispheres of your brain in balance.

The net result: Becoming mindful. And it can be as quick as within 60 seconds.

I tend to say the stuff that is in my mind to myself if I do find it difficult to meditate, and it works wonders.

Not only that, but if you can get yourself into a habit of doing this on a regular basis, you may find that you will develop a small habit of becoming slightly mindful throughout parts of your day as well.

It may even become fun;-)

So there you go, my top 5 ways to becoming mindful. Please feel free to give any of them a go, and let me know in the comments section what your personal favourites are.

Till next time,

Julian

 

Insomnia, Meditation, and an Intuition-booster!

Can I tell you what really pisses me off?

Being in bed, half asleep, on Monday morning, feeling crap, and barely having had 5 hours of sleep due to insomnia.

I hate insomnia.

It’s caused some of the worst problems of my life to happen. Almost too effortlessly.

Dragging your heavy-ass out of bed,  wacking on the cold shower just to wake up your dumbass brain is bad enough.

Then you have to quickly prepare yourself by putting on some clothes and then walking to your car while it is raining outside.

You’re essentially a zombie.

You get in the car, and do your usual gratitude affirmations, in a pathetic attempt at trying to force the world to be a more merciful place…

For a while, it almost works, but then you step into the office and all hell breaks loose….and all you wanted was an extra 2 hours in bed..

Thank god for mindfulness!

Thank god for the ability to walk to my car in my morning break, and actually zone out for a few minutes, so I can actually feel the skin on my body for the first time of the day.

At times, I don’t really care for the benefits of mindfulness. Whilst its good to know, I don’t give a crap. You wanna know why?

All I want is to feel alive!

I want a reason to live, and mindfulness does just that. I want to feel that little burst of energy in my head, that almost intuitively says that life is meant to be happy.

I want to feel great, albeit for a measly second, so that I don’t feel like running out of the office like a headless chicken at the first sign of trouble…

I want my life to mean something, and that is why I love mindfulness. I don’t want to walk around on autopilot, or even worse, like a zombie.

I want to feel like sunshine.

It’s like being given a key to a brand new sports-car.

All it takes is a bit of mental effort on your part, and boom, you are inside of a little piece of heaven.

It has gadgets and fantastic leather seats. It allows you to feel really safe, warm and comfortable. Heck, it has even got a nice little drinks cabinet, so you can enjoy some of that refreshing sports drink which makes you feel alive and shine.

The world is an awesome place again;-)

For what it is worth, mindfulness is a great way to bring some zest back into your life, get some mental energy back, all by taking up just a few short minutes. And I’m not talking about sitting down with your legs crossed (unless you’re a pro).

I’m talking about making a weird, but essential, daily commitment to actually putting your body to rest, and deliberately tuning out.

Doing this on a regular basis kicks some serious ass, and your brain will love you for it!

But do you want to know what’s even better? Combining it with a second exercise to super charge your intuition.

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This is the first time I’ve ever written this, so pay close attention:

Mindfulness on its own = great.

Mindfulness + Oneness = Seriously awesome intuition!

Wanna know why?

When you become mindful, your brainwaves begin to reduce the electrical activity, allowing you to be in the mid to deep alpha range (borderline theta). This is also the range for psychic ability.

All you do, therefore, is become mindful and then when the timing is right, become at, ‘one’ with everything.

It sounds weired (I know) but let me explain in more detail, so you get to learn this awesome variation.

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First, the mindfulness bit

1. Sit down or lie down and feel your heartbeat.

2. Learn to feel the beating of your heart, and when your imagination dies down, transfer your attention to your breathing, or the outside noise.

3. As you become more relaxed, just notice any images you have, and let them pass you by.

4. After a short while, you will feel very mindful, and will even feel energy flowing into your stomach area. You will have opened your Solar Plexus Chakra (non-physical vortex).

5. Keep this up, until you feel little energy bursts in your mind, which will be your cue for step 2

And now the oneness bit (step 2)

6. After being mindful for a while, and increasing mental energy, learn to shift your attention from the noise (breathing or outside) to the blackness of your closed eyelids.

7. This takes a bit of time to get used to, but imagine you are one with the blackness. See the blackness as a part of your EGO, as something that is with your body, just as your arms and legs are. Something that you could move.

And of course, we are not just talking about any part of the balckness, but the whole lot, so you may need to use your peripheral vision while doing this.

8. Done correctly and after a short while, you may feel a deep love emanate from your Heart. What is actually happening, is that you are opening up your Heart Chakra, and feeling that, ‘connectedness’ to the multiverse.

By doing this on a regular basis will ensure that you not only improve your mindfulness skills, but also increase your intuition as well.

And this intuition will go wherever you go. You can even begin to test it, to see how well something is before you have seen it.

In the bedroom

Lets say, for example, you are trying to find a missing dollar, and you have dropped it somewhere.

You could ask yourself if you will find it in the bedroom if you go searching for it. Notice the Heart area when you ask this question. If you feel little love, or no love at all, there is a high chance that the missing dollar is not in the bedroom.

On the other hand, if you feel a decent chunk of love pouring from your Heart, there is a good chance that you will find this missing dollar.

I recently had an experience of this.

I have recently developed a stupid habit of putting all of my loose change on one of my shelves. After each weekend, I would pour loads of small change, which included 10p’s and 20p’s onto my shelf. Needless to say, it looks like one of those coin games in a casino.

I needed to find a quick £1 coin, so I was moving the coins left and right.

Couldn’t find one.

I then began to use my intuition. I simply said to myself, that I will find a £1 coin. As soon as I did this, I could feel love emanating from my Heart Chakra, which was an indication to me that I was searching in the right place.

Lo and behold, I found one. Needless to say, I felt quite excited. And the other good news, my faith had increased;-)

By practising these two exercises side-by-side will not only allow you to become better at practising mindfulness and seeing the oneness with your eyes closed, but will also allow you to develop your intuition very quickly as well, which means that you can develop your 6th sense which will help you in your daily life.

Developing your intuition while practising mindfulness can be a great way of improving other aspects of your life. However, if you find that mindfulness in and of itself is something that you find difficult to achieve, there is another way you can increase your intuition.

Gerald O’Donnell has produced 2 courses which allows you to listen with your ears to guided instructions with relaxing music, which can also improve your intuition. For more details on the ARVARI courses including my review, please click here.

Till next time

Julian

P.S. Combining oneness and mindfulness is a great way of improving your intuitive ability. Not only will it allow you to become mindful relatively quickly, it will also allow you to develop your gut instinct as well.

However, mindfulness isn’t for everyone, and sometimes you will struggle to quieten your inner chatter. You may need to be helped to become relaxed. The ARVARI courses can be a great way in order for you to become relaxed quickly. To find out more details, please click here.

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The one exercise that could change your life, and 5 steps to achieve it.

I’m going to show you something that few people know…

This one exercise helped me start my spiritual journey.

The problem is, when we talk about, ‘life changing’ stuff, people automatically shut down.

It’s not our fault. We’re trained to do it.

However, I’m going to ask you to suspend your disbelief for just a few moments, and read this article in its entirety.

Because you never know, this article could be that, ‘gem in the rough’.

This could actually be life-changing!

You see, just like you, I was very sceptical.

No… actually I was a lot worse…

I was very cynical.

Being bought up in a cynical household, I had every reason to be.

That, and the very fact that I was also brought up as Roman Catholic.

So a church-goer, who is cynical, who had almost zilch passion for life.

Great combination

On top of that, I even thought that life was a waste of time.

After all, if we are all just skin and bones, being born just to pay tax and die into nothingness, then what was the point of it all? (as you can tell, I had a lot of friends;-).

Surely there is more to life that this?

And yet, as I went to church, there was a nagging feeling that there was something I was missing, the knowing of it would change everything.

Don’t you just love statements like that as well…

I will never forget the old story of the teenagers that are driving an old banger.

As they turn down a particularly nice, tidy street, they look around.

They see all of these nice clean posh houses, with lovely sports cars in their garages…

One guy looks at the other guy and says (the now infamous line), ‘There is something that we don’t know, the knowing of which will change everything‘.

I was like that 10 years ago.

Since then, I have asked a lot of deep questions, received very surprising answers and now meditate on a regular basis due to mental clarity as well as understanding some of the health benefits.

And it all began with a simple exercise,

that took less than 5 minutes

Actually, that’s a lie…

It all, truth be told, began with listening to a voice that told me to buy a certain book (which is still available online), which THEN led me to another book which talked about this exercise.

Before I forget, let me quickly tell you a few things…

This isn’t like any other exercises that you know (only a few of you will know this one).

This isn’t about opening your chakras, you even meditating deeply (that may come later…)

Or about EFT… although that’s very useful.

And it certainly isn’t about mindfulness either (although that could be a by-product of this).

Or about a visualization type of meditation exercise…not that there is anything wrong with those (of course;-).

This is something that for a few of you, will radically change how you perceive the world!

It did for me…

…and this is coming from a former cynic!

This is how good it can be

But before I carry on, just a few words of caution…

This exercise requires just two things: open mindedness and a mirror.

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Here’s why…

Opened mindedness is always crucial when trying a new exercise.

We’re so bombarded with crap info left, right and centre when it comes to online stuff, we have no idea who or what to trust.

That’s understandable and fair…

After all, whose fault is it that we are so sceptical? (and trust me, the answer isn’t yours;-)

So we are taught early on to not only develop our inner BS indicator, but also to fine tune it and listen to it as often as we can.

If we don’t we get burned.

Simple.

Yet, every now and again, a little bit of open mindedness can go along way. This is one of those times (again, don’t believe me, but try it and see for yourself;-)

and number 2, the mirror…

Well, lets just say that you’ll find out in a few moments;-)

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Enough waffling, here’s the exercise:

1 – Find a mirror that its around head height, or one which you can hold up to your face.

We are aiming to gaze into our own eyes, as the eyes are the windows to your soul. Of course, you have probably heard that loads of times, so this time, we are going to actually experience it, for experience creates wisdom (as you are about to discover, hopefully).

2 – Look at your eyes, and gaze at the black bits in the centre, that is called the pupil.

3 – Don’t strain hard, but gaze gently for a few minutes.

4 – What you should find is a deep peace which doesn’t emanate from your Heart area (this isn’t the Heart Chakra opening up, for once) but even more deeply from your centre of being.

5 – Keep gazing softly at your pupils until you have enough peace for the day;-)

That’s it.

Easy, wasn’t it

You may find that by doing this exercise, you might feel slightly light headed and feel you are going to faint and pass out.

Don’t worry abut this, as you’ll find that you should be able to stand up to the light headedness, enough to grow strong enough to handle the peace.

I remember when I first did this.

I was sceptical that it wasn’t going to work, and was so close to not even attempt this exercise (I still remember that moment to this very day.

Thank god I didn’t talk myself out of it! I remember walking to my bathroom, and looking into my eyes and felt like I was going to pass out.

But I didn’t, and survived long enough to tell the tale;-)

The whole experience lasted just a few minutes.

That was all I needed, and I began realising that I have been told a bunch of lies.

From that moment on, my BS indicator began getting better, as I could tell what information resonated with my being, and which stuff was just manipulation.

I also invite you to do the same, and begin seeing this as another simple meditation exercise (which it is!).

Of course, if you can combine this with meditating deeply, then that is even better.

Whilst I haven’t got the expertise to teach you, I know of someone who can.

His name is Gerald O’Donnell, and he has produced 2 courses which allow you to meditate deeply than ever before.

And when I mean deep, we’re talking about brainwaves that are into the Theta and even Delta range.

Now that’s deep!

Not only that, but these ARVARI courses can also help you increase you intuition, which can help you not only in your personal life but also reduce (and in some cases, avoid) dangerous situations before you find yourself involved in them.

To find out more about the ARVARI courses and to read my review, please click here.

Till next time

Julian

P.S. Looking into your eyes is a great way to connecting to your higher consciousness, or soul.

To do this requires that you use a mirror, and gaze gently at your pupils. By doing this, you will find a deep peace emanating deep within your centre of being.

Combining this with meditating deeply can bring some profound results. To find out more information about meditating deeply, please click here.

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Have a lot of nervous energy? Here’s 6 steps to get your peace back!

I’ll never forget the time I had read about ADD…

This is going back several years, and I already began the process of deconstructing the original stories that I was told when I was a kid.

Put simply, I was told a few things when I was very young, only half were remotely true.

So you can imagine my surprise that, when I began delving deeper into my mental issues, I came across ADD and began recognising a lot of the symptoms.

Just over 9 yeas ago, I moved out and into a whole new world of living on my own and the internet. Interestingly, my journey of self-discovery also began there.

The Journey had begun!

When I wasn’t gaming or watching porn (I am a former porn addict…I know, but I’m being honest here), I would read countless articles online.

I would also read many stories on people similar to myself, who had been almost duped by some of their peers.

Put it this way, I as told when I was younger that I had Aspergers syndrome, a particular type of autism. It turned out after studying my condition, that it was more similar to the symptoms of ADD (albeit a mild form) with symptom of mercury poisoning splashed in for good measure (thanks, Thimerosal!).

This is where it gets interesting…

All of this meant that my head was always in the clouds and that I couldn’t concentrate very easily.

Not necessarily a big deal in college (although you won’t be passing that many exams), but when you go to work and you get stressed, its a whole different ball game.

You see, when you are day-dreaming, you are essentially in the alpha state, which is the state to be in for hypnosis.

To sum this up, you essentially hypnotise yourself during stressful conditions, meaning that you take on a lot of bad beliefs without even realising it.

And don’t forget, your beliefs dictate you behaviours, so you are essentially in a funny, sick system, where you can buy all the self-improvement stuff that you want, (and even understand it all) but unable to implement barely 10% of it!

And that’s not fair

To my cost, I only truly realised this nearly 10 years later, and can now recognise the point when my mind feels slushy, and I know I’m heading for a hypnotic state.

I can pretty much snap out of this alpha state, although it sometimes takes a bit of effort.

And it isn’t always when I am sitting at a desk that I can slip into the alpha state, but can be when I am sometimes out and about, talking to people (this seems to happen quite a lot when I am talking to psychologically strong minded people…it’s as if their strong minds somehow renders my weak one useless…).

The thing is, ADD affects around 4% off the population for the US alone, and looks set to increase.

It can be really difficult to do tasks, especially if you are very sensitive as there is a lot of mental chaos in you brain. Even doing something that you partially enjoy can seem like a chore.

Boredom isn’t too far away!

And I can vouch for this.

For years, I have been in an office, where intense boredom mixed with intense stress taunted my mind for over 10 years.

When I finally moved department, it was like a big thick fog had lifted. I still had some thick mist mind you (thanks to insomnia) but it wasn’t nearly so bad.

So, what was the hack that I discovered, that not only helps you emotionally calm down and re-focus but is also a great way of calming the inner chatter in your mind, so that you can mindfully meditate a lot more easily.

Quite simply, all I do is tap.

That’s it.

This isn’t EFT in case you are wondering (well the last part is, but not the main steps).

I suspected that all of my fantasying came from one thing… an over-stimulated right-hemisphered brain.

I kinda realised that if I was getting a lot of nervous energy (I have always figited, and couldn’t sit still), I realised that I had a lot of energy inside me that I couldn’t use.

I also understood that I had to simply, ‘logicalise’ this energy, to calm my inner mind down and bring the balance of energy in my brain back.

This helped me get back my mind back to focus and peace.

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Or to put it another way, I was able to reduce the amount of imagery in my mind, by consciously moving my body, instead of subconsciously moving my body (and don’t forget, nervous energy is also an indication of an over-stimulated sympathetic nervous system).

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So what you do is this:

1– Notice the next time you are fantasying or are using a lot of nervous energy.

2– You may also notice the hidden anxiety (there will be some) and realise that your breathing is probably shallow.

3– When you notice that you are using nervous energy, you are unable to sit still, figiting around, daydreaming etc, start consciously tapping.

4– This can be done anywhere, on your body, at your desk…anywhere where you can tap without making a loud noise (best not to disturb people;-).

5– You will find that within 2 minutes, you will become more calm, more mindful, your breathing will be coming from you belly (not always, but sometimes) and you may even find that some Oxytocin will be released (feeling warm around your heart).

6– As a bonus second tip, you can use the EFT quick version, which is to try tapping your wrist with 2 fingers, as this can help the meridians disperse the nervous energy.

Tapping when you get nervous is an excellent simple and free way to reduce the brain chaos and to help steer the ship around, so to speak.

By doing this when you get nervous, you will reduce your anxiety so you can feel more at peace and be more productive with your goals, so you can lead a more happier and abundant lifestyle.

You can also combine this with your meditation practice.

Find a place to sit or lie down, and tap your fingers consciously to help reduce your inner mind imagery if you have difficulty in calming your mind down.

You will find that by doing this for a short while will allow you to achieve mindfulness that little bit more quicker, and you will be able to achieve peace more easier and effortlessly than ever before.

If you do want to find an equally easier way to meditate deeper, you can try the ARVARI courses by Gerald O’Donnell. They are a CD course which, when listened to, allow you to enter very deep states of meditation from Alpha to Delta.

If you wish to find out more details and to read my review, click here.

Till next time

Julian.

P.S. Day-dreaming most of the time can mean that you may have a symptom of ADD, especially if you have a lot of nervous energy, or that you cannot sit still. This can be disruptive in school or work, and can cause issues with your mental health and your family.

Tapping consciously can be a great way to bring mental clarity back and can help you remain calm in nervous situations. By tapping your fingers, you can help calm yourself down emotionally, bringing peace, being able to re-focus as well as making mindfulness more easier for you.

Practising meditation is another great way to help keep you focused. If you want to find out how to achieve very deep states of meditation and to find out more details on the ARVARI course, please click here.

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Struggle with Mindfulness? Here’s 5 steps to get you started!

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Imagine reading about the benefits of meditation, and wanting to give it a try.

You have heard that it can do wonders for your health, maybe even reduce the effects of ageing, and wanted to give it a shot.

Maybe you just wanted to have a way to reclaim your sanity after that dreadful day at work…

Who knows…

Now imagine trying to sit down, closing your eyes, and trying to find a way to be present without much luck!

You try to focus and calm you mind down. Your mind doesn’t listen…

Your mind wanders from left to right!

You start thinking about your kids, and whether you can afford that new extension to your house.

You worry about whether Christmas is going to be expensive this year, or whether your partner is going to be made redundant…

All of these worries start flashing into your mind.

You’re trying to focus, you really are, but its just not happening!

The whole thing is a complete farce!

You don’t want to quit this easily. You’re not a quitter!

And plus you’ve heard so many good things about mindfulness meditation, you don’t want to stop now.

So how do you begin?

Well, there is a simple solution

You can start with your heart…

No, I’m not talking about listening to your hearts desires, although that would be nice. I’m talking about listing to your actual heartbeat, as you can feel the blood going up and down your body…

Ok, you may not be that good, but the very act of just listening to your heartbeat is a great way to becoming, ‘present’.

You see, to become mindful, you need a starting block and this is where some people can come unstuck. It’s easy to be mindful once your there, but getting there can feel like a whole new ball game, especially when you have an overactive imagination, or you have too many things on your mind.

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That is why I recommend listening to your heart first if you have difficulty in calming yourself down, so you can calm you inner-chatter long enough to hear the ambient noise (what is actually a soft form of white-noise) which you can focus on to continue your mindfulness meditation practice.

Ok, this may sound complicated, so let me simplify it for you in the good ol’ fashioned form of step by step instructions.

Still with me?

Here goes:

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1. Find a comfortable place to sit or lie down. Sitting is preferred as it reduces the chance of falling to sleep.

2. Ignore any thoughts or images swirling in your mind. Just focus, to the best of your ability, on your heartbeat. After a few moments, you should be able to feel your heart pumping blood around your body.

3. As you begin to listen deeply to your heartbeat, you may even feel a few pulses after the beat, as the blood rushes to your head and then to your wrists and then legs. Try and focus on the sensation of that beat as it beating gets softer and softer.

You may find that the heartbeat is fast to begin with, but eventually slows down. That it good, as it shows you are relaxing and getting deeper in meditation. Just keep listening to your heartbeat, as it gets softer and slightly louder.

4. As the heartbeat feels louder, you may also hear the ambient noise of the outside world, what is actually natural white-noise (that rushing sound when the TV is snowing, although don’t be alarmed, the natural version is a lot quieter). When you hear this soft noise, switch you attention to the noise, so you can keep up with the mindfulness meditation.

5. Keep doing this until you are ready to stop. You may feel mentally energised, you may not, depending on the length of time you have done this exercise. But the most important thing is, you would’ve become, ‘present’.

By doing this on a daily basis this will allow you to get better at becoming more, ‘present’, easily and effortlessly, allowing you the ability to switch between mindfulness and thinking when you choose to.

And the good thing about listening to your heartbeat is that it allows you to realise if you are stressed or not, and make appropriate adjustments to your inner talk/state to help keep your self calm, especially under pressure.

Mindfulness is a great way to reducing stress and to help your brain out

By practising and honing your mindfulness meditation skills, you will be able to de-stress, but do it without needing other tools or equipment. And the good news is that it is totally free. You need nothing apart from your awareness and the ability to give it a try.

But there’s more.

If you do want to find an even easier way to meditate deeply than ever before, Gerald O’Donnell has put together two courses that allow you to listen to CD’s to help you meditate very deeply, as well as some other cool stuff. I’ve bought them myself and have reviewed the two courses, so if you wish to find out more information on how to achieve deeper states of meditation and to read my review, click here.

Till next time

Julian.

P.S. If you struggle with becoming present, listening to your heartbeat is a great way to becoming mindful. Just find a place to sit down, and focus on your heart beating.

Before you know it, you would have calmed down, and be able to become very present. Just be careful that you don’t fall asleep;-)

If you do want to find an easier way to meditating, I’ve reviewed two courses by Gerald O’Donnell, that allow you to meditate by listening to CD’s. To read my honest review, click here.

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Loving-Kindness Meditation: The Secret To Great Compassion?

Imagine opening your eyes, feeling at peace with the world, any form of anger almost evaporating from your soul…

Imagine opening your eyes feeling that little bit lighter, and for once, optimistic about your day.

Imagine feeling more relaxed with yourself, and feeling more focused so you can get out and do more of the things you love.

Wouldn’t it be nice to start you day feeling lighter, more calmer and feeling more love?

Wouldn’t it be nice to feel your Heart chakra open, so you can feel slightly energised and peaceful, any lingering anger almost gone?

Wouldn’t it be nice to have a simple way to improve your compassion and love skills, so you can feel more younger and become more of a healthier and happier person?

There is good news for you, because there is a simple exercise which does just that!

Enter in the arena a new weapon for your compassion skills.

This one exercise is arguably the best compassion exercise there is.

It not only allows you to feel love, but also Appreciative Joy, Friendliness, Equanimity and of course Compassion.

All rolled into one!

And not many exercises can do that.

And it gets better

By daily practising this technique, this will naturally make you more into a compassionate person, which has its own rewards.

And not only that, but you will reduce pity and increase genuine compassion aimed at another person (Pity merely copies the quality of concern, but doesn’t have the empathy that compassion has).

With increased practice, one develops a sense of Appreciative Joy; Joy, which any law of attraction student will tell you, can help the process of manifestation (but this will be for a later article;-)

Loving Kindness Meditation is a simple but powerful tool to help you go through your day, whilst increasing your compassion skills

You see, Loving kindness meditation has its origin in the early Sutras of Jainism, but may have been inspired by early Buddhist texts.

This simple exercise can not only help you not only feel compassion but also helps your forgiveness skills as well as open up your Heart chakra.

And don’t get me started on the health benefits this spiritual wonder has for you. Loving kindness can help:

* Increase emotional processing with the brain

* Reduce the sign of Ageing

* Increase the volume of grey matter

* Decrease PTSD

* Decrease Chronic Pain

Plus much more…(Thanks to Emma Seppala for this insight)

So, how do you activate this apparent health promoting, compassion inducer within yourself?

Are you ready?

Here goes

Loving kindness meditation essentially is about using feelings of kindness and goodwill towards someone.

You can do this by either;

* Reflecting on the good qualities of the other person

* By reciting a mantra out-loud (which is what I do) and visualizing a person.

* Or by visualizing directly, a Joyous version of that person, and wishing them good feelings.

The way I personally do it is to use 3 sentences as a form of a mantra to help promote success and emotional well-being.

While they can differ (this exercise is also flexible…of course;-) the below is an example of what you can say

“I wish myself success, I wish myself happiness, I wish myself good health”

That’s it.

(Alight, a bit more then)

So the exercise involves you saying this to not only yourself, but to 4 more people.

One person you love

One person you like

One person you are neutral about

(probably the hardest part of this whole process, because of our quick nature to judge. If it makes it any easier, think of a shop assistant).

And someone you dislike (again, can be tough for some of you)

If you wish to do my version, all you have to do is to think of someone and say these 3 statements to them.

This takes me about 5 minutes

It sounds mad, but the exercise above will do wonders to your emotional well-being.

meditation-review

Not only that, but it can also help increase mental clarity, so this will also help you with your intuition, and should help motivate you to taking more intuitive action.

There is a part 2 to this

Once you have sufficient practice in the above exercise, try to then send the warm feelings towards the north of you, then the east, south and finally west.

I.e. Try to direct the feelings towards not only people that you speak to, but also your local area and ultimately other countries and the world.

This could take longer, but take comfort that you are helping the world at an energetic level.

Buts there’s more…

How would you like to use this exercise in conjunction with a way to deepen your meditation skills and meditate deeper than ever before (and when I say deep, I’m talking about deep Alpha, if not Theta brainwave state),so you can feel more at peace and more healthier, so you can have more fun in your life?

What would you say if I told you that you can do this with some good headphones and a a CD player?

Basically, there are 2 courses that will help you meditate deeper than every before.

This stuff is powerful

So powerful, that you can go into very deep states of meditation, so you can increase your intuition as well as some other cool stuff.

By increasing your intuition, you can get a better chance of noticing your gut feelings, as well as find better ways to get creative which should help with your life style.

I’ve even written a review for you, so you can get my honest opinion on the courses.

Simply click here to read the review.

Until next time

Julian

P.S. Loving Kindness meditation is a great simple exercise which helps you not only begin the forgiveness process of a person, but can also help you increase your compassion and loving abilities.

This in turn helps with your body, as well as help you with your emotional well-being.

This allows you to let go and can help you become a more calmer, happier and fun person, helping you release emotional baggage from the past, as well as helping you concentrate on more important things in life.

Mindfulness meditation is another great way to improve compassion. If you wish to learn to meditate very deeply, please read my review of the ARVARI course by clicking here.

 

Why Self-esteem without Self-compassion is useless, and 5 steps to improve it!

Imagine that you are driving to work in your car, talking out loud to your self that you are going to have a great day.

You keep reciting positive thinking affirmations to yourself.

Your desperate to try to raise your energy, at your attempt at getting into the perfect state of mind to really take on the world.

You’ve learn’t hours of self-esteem literature, from articles to listening to podcasts.

You know the importance of self-esteem and its benefits, and know that you have a confidence problem that only low self-esteem can produce.

You know that by saying affirmations out loud and by remaining upbeat, you hope that somehow, you turn on a magic switch inside your head to make you more confident again…

As you walk into your office, you get yourself a coffee.

You try to get rid of that brain fog you have had since you have woken up.

The last few weeks have been super stressful.

Your sleep is feeling the brunt of it.

But this coffee tastes good, and you’re starting to feel more confident as you start with the work.

As the first hour goes by, you begin to feel good about yourself.

You have turned a corner.

That life doesn’t feel bleak after all…

Suddenly, your boss stands next to you, gives you an email, and asks you to explain why you sent this email to the wrong department, and crash…

The confidence has gone again.

You feel stupid and look sheepishly at the email…

You fumble in your mind a good excuse as how you can make a simple dumbass mistake.

But that brain fog hasn’t lifted yet and you still feel a bit hazy…

You mumble your sorrys, and your boss walks away.

You feel like crap!

Your confidence has gone and you wonder if this self-esteem is all a load of BS…

This is the current situation for many people who read their fair share of self-esteem stuff, and who know that increasing their self-esteem will help their lives significantly.

However, trying to increase your self-esteem for some people, can not only be a fruitless task, but can also be very unhealthy for you!

I know what you’re thinking…

‘Seriously?!?’

Yeah, I know.

This is a funny old pill to swallow.

And its a funny old pill to swallow because it smacks the complete opposite of what you have been taught since a kid.

You see the thing is…

This self-esteem stuff can be kinda overrated

Despite a huge self-esteem movement that was started in the late 1970’s.

The whole purpose of increasing self esteem was to help ones correct perspective of ones own abilities and talents.

You see, self-esteem is as we all know, is a bit of a big deal.

Without it, you’re screwed

But here’s the real pincher…with too much of it, your kinda screwed as well.

Yes.

Really!

You wanna know why?

Because self esteem once you have it, has a notorious tendency of being knocked off if you make even by a small mistake.

And this is especially true for those really sensitive souls

(myself included)

I’ll always remember the moment when I was playing Badminton a couple of years ago.

I wasn’t great, but I wasn’t too bad either.

I won most of my games.

I would loose a few games, but they were fairly close ones, so I didn’t mind loosing, and I always learn’t something new.

That was until I played a few games where I lost dramatically.

It completely shattered my confidence levels.

I began to work almost too hard, trying to make up for that fact that I thought I was a terrible player.

I ignored the fact that I was winning most games before this setback, but it was to no avail.

Week after week, I would try to really focus playing my game. Trying to really get the shots accurate.

But after a while, I got really super stressed out and even frustrated that things didn’t seem to go my way.

I even began to loose interest in Badminton, because winning breeds motivation, and that was practically gone.

What I hadn’t realised, was that my self-esteem had taken a battering, and I didn’t even now it!

And this is the thing about self-esteem.. .

Great when the going is good, but when the going gets bad, it goes ugly!

Talking about making it tough for yourself.

And don’t get me started on bullies who, studies say, have ample self-esteem.

Do you really want to be known as a bully.

Didn’t think so.

So self esteem is bad…Yes?

No!

Not quite.

It’s actually a bit tricky…(I know what you’re thinking, ‘here we go…’)

Increase your self esteem.

Sure, that will help your life like wonders!

The trick is to do it indirectly.

‘Ahhh’, you say, ‘the plot thickens‘…

It sure does!

meditation-review

Let me be absolutely clear before I carry on. Self-esteem is not a bad thing, without it, you’re in trouble.

The problem is that most people don’t know how to increase it to a healthy level, and it gets to dangerous proportions that can cause you to loose your head at the most inappropriate moments (think of some celebrities).

The thing about self-esteem is that, no one person has a self-esteem gauge, that guides them when it gets too low or too high.

So we have a mini dilemma…

How to increase the self-esteem naturally, but without danger of basically acting like a dick towards people when it is too high (and we all know people who are assholes due to thinking they are special).

Enter a new weapon for our EGO, and that is self-compassion (and thanks to Kristin Neff for this insight)

Compassion basically means to have sympathetic concern for the sufferings of other people, therefore self-compassion means to do this but to yourself…

i.e being kind to yourself!

Seems kinda strange to think that having compassion helps with your self-esteem, doesn’t it?

Well, not really.

Remember what I said about one of the dangers of increasing self-esteem, that you can get knocked down very easily due to making a dumbass mistake?

You feel like shit right?

Well, you may do for a tiny bit, but it won’t be for long.

When you initiate self-compassion, the bad feelings will subside.

‘So what?’

Well, it means that you’ll begin to recover easier and more effortlessly than ever before, allowing you to feel better again.

And feeling better means less stress.

Less stress means more relaxation, which means more focus and productivity, which means your mission in whatever you are doing gets accomplished (without you tearing your hair out at the slightest mistake).

You get the idea

Not only does it helps self-esteem increase to healthy levels (and no more…very important) it can also lead to optimistic thinking. Not to be confused for positive thinking.

Quick explanation needed here…

Positive thinking is what is currently being taught at the moment. I should know because I buy stuff myself that helps with positive thinking.

Nothing wrong with positive thinking, but all it does in most cases, is to help you feel good over a bad situation.

What’s wrong with that, you may ask?

Nothing really…

But feeling good isn’t going to really help you achieve your goal.

It just makes you come to peace with your past bad experience (if you’re lucky).

Which is ok in and of itself, but wouldn’t you want to be at peace as well as still be on your path to attain your goal?

Let me give you an example.

You go to a job interview. You try your best, but the interview doesn’t go very well. You don’t get the job.

Positive thinking says, ‘Well, I wouldn’t want to work with them anyway, they were so unprofessional, I’ll apply for a company that is more better!’

READ: you don’t learn much, but you make peace with your past… that’s it.

But lets now add a twist to this thought process

Lets try optimistic thinking.

‘Well, the interview was poor… where was I at fault, because for them to interview me must mean that they liked my CV, so my EGO got in the way. What do I need to do to make the next one better and get the job?’

Do you see the difference here?

Both very similar, and both bring peace to your bad experience. But which one is most likely going to get that job you need?

The 2nd one.

And that’s my point.

Using optimistic thinking allows you to make peace with you past, as well as a more realistic practical chance to still go for the goal that you are looking to attain.

Self-compassion helps do this

When you help heal the past, the imagery in your mind isn’t so rampant, which allows a more natural mindfulness to take place…

Which means that you can become more relaxed and focused.

Or to put simply, combining self-compassion and optimistic thinking allows you to lead a better life, because you will be more healthier, which means you can have more fun with yourself, your family and ultimately, your loved one.

Pretty good huh;-)

So, how do you increase your compassion?

Well, I’ve discovered 5 ways.

Here goes;-)

Mindfulness Meditation

This is abut paying attention to the, ‘here and now’, or the present moment.

Quite simply, being alert to your current state of being. There are many ways to being present, but the best I have found is to listen to the ambient noise outside. There are others… peripheral vision, focusing on your breath etc…

Loving kindness meditation

Another type of meditation, but this time, you do a series of steps which helps you come to terms with someone that has aggrieved you.

You will need to visualize this, but can be amazingly effective at helping you come to terms with the past which can make it easier for you to feel compassion.

meditation-review

Changing your inner story

Often, it is our inner story and beliefs that can caused us to loose our head, by a poor belief or a missasumption.

To change you inner story, one needs to change the images in your head.

You need to make this a daily ritual.

This won’t be easy, as your subconscious will humour you at first…

Keep practising

For example, keep saying to yourself that you are human and will make some mistakes, and you will learn from them.

Try to quickly imagine yourself learning from a common mistake you make, and feeling good about it.

Then try to imagine that somebody has made a mistake against you, but you quickly forgive them.

Oneness

Sometimes, we just need a good ol hug from someone, like a shoulder to cry on.

But getting a hug when you need one happens at the most inappropriate times.

So we have to do the next best thing.

See the oneness in everything to help open up our Heart Chakra instead (those vortices that you have with your body)

Still with me…

Good!

Put simply, you are consciousness (duh…) but what you may not know is how to feel it.

To do this, simply imagine yourself as part of everything else…your arms and legs extend to not just your arms and legs, but everything around you (of course, for all those out of body explorers out there, this will seem like obvious info).

This does sound wacky, but believe it or not this simple exercise can work wonders for your heart.

This allows you to even help heal a bad situation, and increase your compassion.

Golden Shield of Protection

If you are particularly sensitive, and feel the negative energy of other people easily, this can be a great tool to help yourself and increase your levels of compassion.

Just imagine a golden shield swirling around you.

You don’t have to make a strong visual out of it (just a few golden specks acting like a shield will suffice) but this may prove pivotal in helping you feel more at peace, which can lead to an increase in self-compassion.

By increase your ability to feel compassion for your self, you will indirectly increase your self-esteem to more healthy levels, whilst giving other people slack.

By doing this, you can feel more healthier, happier, and become more focused in your day-to-day running of things, enabling you to get things done, so you can have a more productive, healthier and happier lifestyle.

But I’ve got more…

How would you like to find an easy way to meditate, so you can feel more healthier?

What would you say if I told you that you can do this with a CD player and some good headphones.

Basically, there are 2 courses that will help you meditate deeper than every before.

This stuff is pretty powerful

So powerful, that you can go into very deep states of meditation, so you can increase your intuition as well as some other cool stuff.

By increasing your intuition, you can get a better chance of noticing your gut feelings, as well as better ways to get creative which can help with your life style.

I’ve even written a review for you, so you can get my honest opinion on the courses.

Simply click here to read the review.

Hopefully you won’t regret it;-)

Yours

Julian

P.S. Self-esteem, although is required to help you achieve success in most areas of your life, can only be increased indirectly. If you try to increase it directly, you may be guilty of over doing it.

This can lead to other problems.

The trick is to do it indirectly, via self-compassion.

By practising self-compassion, you achieve a more healthier level of self-esteem, but you also acknowledge your weaknesses, and instead of feeling bad about them, simply accept them as part of your learning curve.

This allows you to let them go and can help you become a more happier and fun person.

Mindfulness meditation is a great way to improve compassion. If you wish to learn to meditate very deeply, please read my review of the ARVARI course by clicking here.

 

These 8 foods Will Help You Learn How To Become Mindful With Ease!

Wouldn’t it be nice to make being mindful as easy as possible. After all, we all know the benefits of becoming mindful, from increased mental clarity to a reduction of phobias and stress. But by changing your diet to include the following foods, your mindfulness practice will be made a lot easier. You will gain clarity and presence sooner rather than later.

Here, we look at the top 8 foods that help you achieve mental clarity, concentration and your general emotional well-being. Adding some of the below to your diet will improve your mindfulness meditation sessions. See what you think;-)

Maca

Can help reduce stress and fatigue, and is also great in helping the blood flow to the brain, by providing amino acids, which also wards of low blood sugar.

Dark Chocolate

Eating a bit of Dark chocolate helps you to focus as it chocolate1contains Magnesium, and also helps release

Serotonin and endorphins, which helps improve your general well-being and mood. While it isn’t recommended that you eat huge bars and scoff your face all day long (tempting though it may be…) we do recommend that you have a tiny bit here and there for good measure, as well as improve your focus abilities.

Spirulina

One of the greatest super-foods out there for maintaining your focus, but that is not all! While it contains Protein, Vitamin B12 and has Iron content, it helps make your general mood better as well as aid your digestion system and helping you reduce stress.

Leafy Greens

Foods such as Collards, Swiss Chard, Kale and Romaine all contain Magnesium, B Vitamins, Chlorophyll, Folic acid, Fibre and Iron which helps with keeping your focus, as well as having loads of carotoids and antioxidants.

Their nutrition will help you keep being grounded as well as having a calm sense, instead of feeling on the edge. These types of leafy greens can help you fight stress, headaches and depression.

Fish

Helps improve your mood and concentration, as well as containing Omega 3 fatty acids which helps improve your mental performance, how your behaviour operates and also helps with your memory. The best sources of fish are Mackerel, Sardines, Kipper, Salmon and Trout. If you find that finding or eating fish is a struggle, I recommend that you take Omega 3 supplements.

Almonds

Rich in Magnesium which helps improve focus, reduces stress and also contains a high fibre content as well as the ability to help lower you blood sugar level as well as help make your nervous system operate more healthily.

Bananasbananas1

Despite their high sugar content, they are packed with some of the best nutrients to keep you being focused, including Magnesium, Vitamin B6, Vitamin C, Fibre and Potassium. This combination will help you feel energised throughout the day, while avoiding the, ‘crash’ that eating refined sugars can give you.

Blueberries

One of my personal favourites, Blueberries are a, ‘sort’ of super-food, as they contain antioxidants that help the blood flow to your brain, boosting your memory and concentration for up to over 4 hours from initial consumption.

Not only that, but the anti-oxidants that they contain, which include Tannins, Anthocyanins, Resverartol and Proanthocyanidins also help fight of Dimensia, Cancer and Heart Disease. And don’t forget, I said Resveratrol, which also means that they also help promote telemorase activity, keeping age on your side.

Having the above foods will help you ensure that you can focus more effectively, which will help you with your mindfulness meditation practice. Why not combine the above with a 15 minute special white-noise audio, which will help you become more mindful as well. Simple click here for more information.

 

The 4 biggest mistakes that panic attack sufferers face, and how you can avoid them

Thousands of people suffer from panic attacks, due to pressures from family and work-life every month. The problem with this, is that only some sufferers seek the treatment that they need to recover from a potentially life-changing experience. As a result, many carry on through life, never really fulfilling living their lifes purpose and leading a miserable life.

Having suffered from panic attacks myself, I understand the true gravity of the situation. They are not easy to live with, and can be very detrimental to the living of your life. Below, I have listed 4 main reasons which I believe are the cause as to why some people never fully recover.

1. They don’t know what a panic attack is

To recover from a panic attack, you need to fully recognize the symptoms. They include Dizziness, a feeling of terror, light-headiness, a racing heart, and de-personalisation (a feeling of being detached from your body) amongst others. Once you recognize these symptoms, you are better prepared to recognize the panic attack and learning to cope with it.

Think of it like driving a car. For you to drive successfully, you need to understand all of the tools in front of you (like the steering wheel, gears, brake pedal, etc.). Only then can you learn how to use them to your advantage.

2. They don’t take it seriously enough

It does sound harsh, but some people actually don’t take panic attacks seriously enough. To some, feeling dizzy, having a racing heart, and thinking you’re going to pass out is just one experience that they think will never happen again. They don’t realize that if untreated, panic attacks can flair up anywhere, at anytime.

Going back to the driving analogy, you wouldn’t put a half-assed attempt into learning to drive a car (you’ll be wasting both your money and your time!). You would make sure that you learn everything you need to learn, so that when you are on the road, you are not only comfortable, but also a safe driver.

That is why you need to take it seriously enough to get help immediately! If you don’t fully diagnose the problem, you could end up creating coping strategies to avoid certain things in your life, like traveling down a particular route to get to work, or avoiding supermarkets in general. All because you’re scared of having a panic attack.

3. They don’t have a, ‘system’ to follow

In order for you to recover from panic attacks, you need to have a proper system to follow. The problem with panic attacks, is that while the symptoms will never change, everybody is different and one treatment for one sufferer may not have the same effect on another sufferer.

For example, being mindful (the ability to be, ‘present’) is actually a very good way to coping and reducing a panic attack. However, some people find that being mindful is a mind-fall job (forgive the bad pun;-). To some, learning to be, ‘present’ is tough enough to begin with, not alone learning to do it when your mind is racing with terrifying thoughts.

Going back to driving the car, you wouldn’t just turn the key and expect to drive away, would you? You would need to check your mirrors, make sure you are in the correct gear, before driving off.

That is where learning different strategies comes into play. In the above case, using a distraction method would be best suited to the sufferer concerned, as they would have a hard time in being, ‘present’.

4. They don’t set a realistic time for recovery

Look, I know we are in a society that expects everything now, and while recovering from a panic attack is a simple process, it does take time.

You wouldn’t hop into a car just after the first few lessons, and expect to pass your test and be road worthy, would you? Same with recovering from a panic attack. It takes time to actually master the simple techniques, so that when the going does get tough you can quickly employ them and recover in as shortish time as possible.

That is why I like Wale Oladipo’s eBook, ‘The Essential Guide To Anxiety Panic Recovery‘. He doesn’t pull any punches when it comes to describing what anxiety is, and how it can increase over time. Not only that, but he comes out with a pretty good analogy himself, describing your subconscious as a reservoir, which overflows (anxiety condition) when it gets full (negative emotion).

I really liked his analogy, because in my opinion it describes anxiety at it best. You have to be really wary of any negative thoughts and feelings that you entertain and the more techniques you learn to cope with panic attacks, the easier it is to recover from them.

If you do want to follow a good system, I do personally recommend Wale Oladipo’s, ‘The Essential Guide To Anxiety Panic Recovery‘. It’s a short eBook (under 60 pages) which gives you good practical tips on recovering from not only panic attacks, but also loneliness and defeating negative thinking (which are crucial in recovering from long-term panic.).

When I read his eBook, I began to understand how important mindfulness really was, and now I implement it as much as possible. By doing this, I am also re-wiring my subconscious, so I can think slight differently in situations that can cause me stress, which could ultimately lead onto a panic attack.

Click here to more information.

 

Mindfulness While Doing Your Job: My Experiment

Everybody knows the benefits of mindfulness meditation.

From improved concentration, to even the ability to age slowly to restoration of peace of mind. And we can take this into the workplace, so we can be more productive with our tasks and be more happier in what we are doing.

What I’m saying is that being mindful has numerous benefits and if you can take this into the workplace, a place when you can get stressed very easily, your chances of panic attack recovery increases dramatically.

Even in a workplace where you find the workload dull and boring, mindfulness can be a great way in keeping yourself from being distracted, and therefore stopping mistakes by distraction from creeping in.

By stopping yourself from being distracted, you are consistently producing a higher quality of work, which should keep you in favor of your job and should, thanks to the decreased effects of the Amygdala, keep you as stress free as possible.

You see, I was going to write an article about mindfulness while actually doing your job. But then I decided against it for numerous reasons.

The Dilemma

When you are mindful, you are essentially in the, ‘hear and now’.

That’s fine, and we all need it to keep our stress levels at bay, stop panic attacks from flaring up, and ultimately have good peace of mind. The problem is in trying to be mindful enough to being present, yet still, ‘think’ as part of our job.

This was the dilemma I faced fairly recently. Being mindful while being at the work place… how can you be mindful, yet think in order to do your job?

Do you try to be present in between the small jobs you are doing, i.e. every small minute you have of free time?

This could seem slightly arduous, that only a very strong disciplined mind can achieve. We need to find something a bit more practical and more realistic to obtain; something that you can get into a habit of…that is to say, practicing it until you can do it without giving it a thought.

So instead of writing about mindfulness in the workplace, I’m going to do a 7 day experiment.

Starting from today, I’m going to incorporate a certain technique into my day-to-day running of things, and see how it will affect my way of thinking, my general focus, and ultimately my beliefs (I’m thinking that if I’m, ‘present’ as much as possible, surely this may indirectly affect what I believe in).

The Technique

In order for me to pull this off, I’m going to have to employ a famous mindfulness technique which is one that can be done using the tiniest of thinking power: Breathing.

I’m going to focus on my breathing, while trying to think about the task I am trying to achieve.

I have already done an earlier test on this, and found the results quite surprising; I found that although I could still think, I couldn’t daydream as easily as I could (I used to be a heavy fantasizer in days gone by).

And while my thoughts were quite clear, I found that I felt more at peace than when I was thinking fully.

The Drawback

Of course with any experiment, there will be some problems.

The first one I anticipate is the fantasying. I am big into day dreaming. I know it isn’t productive (i.e. it doesn’t help with achieving your goals, unless you focus that daydreaming into visualization) but I do fantasize quite a bit while doing my chores. So I don’t expect myself to be focused on my breath as much as I would like to.

Also, this is also sleep dependent. Having insomnia means that unless you have a great nights sleep, experiments like these are usually meaningless.

That is, unless you feel generally refreshed to begin with, people with attentional problems (like myself) find it hard to concentrate alone, not alone be mindful.

I’m hoping that if I can keep being focused on my breath slightly, my thoughts (although slow) will be more focused so I can still achieve my goals in the quickest time possible, while retaining the internal willpower and inner peace of mind that we expect mindfulness to achieve.

Keep in tune for the results next week;-)

 

How to stop feeling that you are losing control in a panic attack!

Panic attacks affects over 6 million Americans each year, and it is no wonder that out of the many symptoms of a panic attacks one of the most dreaded symptom is the fear of loosing control.

You know the feeling. You’re in a shopping mall, waiting in the queue, looking around slightly anxiously at a crying baby. Then suddenly a deep fear rises in your stomach, and starts to spread towards your whole body…

Before you know it, your legs start to feel shaky and you feel like you are going to pass out. All the while, some people in front of you are laughing out loud, yet you see nothing funny. To you, it’s turning into a sick dream…

Does this sound like you?

It’s no wonder that if you feel you are going to loose control, you may want to avoid going to the shopping mall altogether, yet this is the last thing you want to do.

And yet, strange as it may seem, people who loose control are actually very much unaware that they are going to do so

The irony is, while you think you are going to loose control, your senses are essentially heightened.

I remember thinking I was going to loose control myself, years ago, being in a queue and wanting to pay for my goods. Thankfully, the panic attack didn’t last long, and I was able to use some psychological tips to get myself out of this situation…tips I’m going to share with you today. But I won’t ever forget that horrible sensation of thinking I was going to loose it.

That sensation can play on your mind it you let it. Thankfully, as the years have gone by, I’ve learn’t a lot of things about panic attacks, so my life is no longer ruled by them.

The first thing in a panic attack is to recognize it first. The usual symptoms are light-headiness, a deep terror (usually located around the stomach area), shaking, sweaty hands and a racing heart beat, plus more. Once you’ve realized this, the trick then is to quickly let the fear, ‘wash’ over you, by distracting your attention.

You see, by paying too much attention, you can inadvertently make the panic attack worse.

Distraction, on the other hand, is a great way of just, ‘being’ with the fear while you focus your mind on something other than the attack itself. And by distraction, it can be anything that involves using your mental capability, so a moderate maths sum which takes a small while for you to work out would be ideal.

After you have tried to distract yourself, so the feeling of fear is slightly reduced, try belly breathing which should significantly calm you down.

The trouble with a panic attack, is that it can make you shallow breath without you even realizing it. Deep breathing (or in some peoples cases, just conscious normal breathing would suffice) is needed to calm the nerves, and to let the system essentially, ‘reset’ itself. By belly breathing, you help calm yourself down, which will lower your stress levels and help eliminate the panic attack.

After you’ve done this, a great way to finish off would be to practice being mindful. Mindfulness meditation is all about paying attention to the present moment. You can do this by paying attention to yourself breathing in and out through your lungs.

If you find it hard to do this, try softening your gaze, so you expand your peripheral vision. This should also help you becoming more present to the now.

Hopefully, if you have practiced the above techniques, the fear of loosing control will not seem like a big deal. Going outside and being in situations shouldn’t be an ordeal, and if you do find yourself having repeated panic attacks, you may need to try some relaxation methods to help reduce your general nerves.

Having an increasing relaxed attitude, while may look impossible to the panic attack sufferer, is a great way to keep the panic attacks at bay, and allows you to begin the recovery process.

Try the above out and let me know how you get on. Don’t preoccupy your mind with the thought of loosing control, use your mind to make a life instead. Your future depends on it;-)

 

How To Rid Yourself Of Unwanted And Disturbing Thoughts In 5 Simple Ways!

How do you stop obsessive or compulsive thoughts? How do you stop a certain negative thought pattern? Do you even believe it is possible? Maybe you haven’t heard of the, ‘White Bear Syndrome’, or don’t believe it is possible for you to control your thoughts. Some people don’t. There are some people who have such a rich imagination, yet they seem unable to use it as a constructive, harmonious tool. They instead let it run riot, causing themselves and their families heartache. Maybe you are one of these people. If you are, you have my sympathies. I’m not trying to be polite, not trying to humor you, but you do genuinely have my condolences, because believe it or not you are not your mind.

I’m being serious, and anybody who practices mindfulness mediation, or even had out-of-body experiences will testify to this. You are not your mind, nor your body, but a spiritual being, inhabiting a 3D holographic (of sorts) physical body. You thoughts are who you think you are…or to put it in the words of a famous master, Eckhart Tolle, your EGO is your identification with thought.

Did you read that correctly, your identification. Not you, but what you are identify with! And this is a huge concept to get. You in the purest form, are soul (or higher consciousness if you don’t believe in souls). And that is awareness itself. That’s right…pure awareness. And what you give awareness (or attention) to, is ultimately what you give energy to.

So, at the risk of breaking your bubble, but you are not EGO. Sure, you may use the EGO to create, and that’s fine. That is what it is there for. A very useful tool to be able to create multiple things, think multiple things, calculate multiple things (or at least consciously, a few things), and much, much more. And that’s great, because you are a creative being, made in the image and likeness of source (what I call source, and I use that term to make this article more socially acceptable;-).

That is why it has been written, that most masters are mindless. That doesn’t mean to say that they are brain-dead (far from it). But they simply choose to give thought it’s correct priority, and as a result, live lives in peace and create almost effortlessly. Of course, as a master, you probably wouldn’t be thinking about creating lots and lots of materialistic wealth. Masters generally have the frameset of STO (Service-To-Others) whereas most people (don’t mean to generalize here, forgive me) have a mindset of STS (Service-To-Self). The reason for this being that masters see the oneness of everything, and understand consciously (as well as super-consciously) that what they give to the multi-verse, they get back 10 fold, because they and everything else is ONE (i.e. one with everything). They see people as merely extensions to themselves, rather than being separate. This helps promote unconditional love, as it opens up their Heart Chakra (don’t believe me, try it…I know this works, because I have tried this myself).

Of course, most people don’t understand this. They see the illusion of separatism, and as a result, don’t see oneness with everything (well, perhaps a few may in meditational exercises, but that’s it). As a result, most people have a STS mentality. And this of course is understandable. When you rely solely on your eyes, and you haven’t had much spiritual education, you expect nothing less.

So this is why, to get back on topic, most masters are mindless. They understand that they are not thought, but pure spiritual awareness. Or to put it another way, consciousness is being aware of itself!

It took a long time for me to get this. I myself understood spirituality, at least intellectually, I just couldn’t get it experientially. Having had OCD, and negative, paranoia inducing thought patterns for most of my adult life, I genuinely at times, didn’t believe that I could tame this monster in my mind. I would go to work, and my subconscious would run riot. I would have little control. It wasn’t until a few obe’s and reading, ‘The Power Of Now’ did I get that be being in the present moment, does one help reduce the mental noise. And not only that, but you can tame your imagination so it works for you rather than against you (which is what it is supposed to do).

But lets say that you are not spiritual, you have no interest in being, ‘present’ (which, incidentally, helps you get into the Theta brainwave state, where new beliefs and as a result, new experiences can form and take place). That’s fine, there are other, psychological techniques you can do to help get rid of, or at the very least significantly reduce your OCD/obsessive thoughts/ negative thought patterns.

Now, I will warn you, what you are about to read, you may already know! I’m under no illusion that you already know this, so see this as a reminder. They seem deceivingly simple, but don’t let that fool you…they do work! Again, I should know, because I try these out every day. If you give the following techniques a go, at least for 30 days, you will see a huge improvement in your psychological and as a result, your emotional state.

 

Acting Healed

It sounds mad, I know, but just the simple intention of acting like you are healed actually goes a long way to help recovering and ridding yourself of unwanted thoughts and OCD. By acting like you are healed, you are re-programming your subconscious to behave in a certain, different way. And that’s a good thing, because it is your subconscious that is causing all the problems. It’s not your subconscious fault…it’s been trained to do it by yourself (not trying to be mean here, just saying the facts). By at least pretending you are healed, you’ll find yourself acting more and more confident and finding yourself least anxious (which is causing the problems to begin with). Charles Lindens, ‘The Linden Method’ goes into more detail as to why your anxiety is causing you to have OCD and panic attacks.

When I tried to act like I was already healed, I began to observe that not only was I more confident in myself, but that my anxiety and worries were nothing more than just past fears trying to exert control over me. By acting super confident (or at least trying to), I found that I didn’t have the anxiety to begin with (or it was substantially reduced). This resulted in my OCD automatically being reduced, and more control over my thoughts.

 

Embracing/Hugging It

This is a tip I got from ‘Release The White Bear’. By embracing your unwanted thoughts mentally, you actually release the energy that is keeping it there. I normally have the image of the unwanted thought in my mind, and then try to hug it. I let the anxiety/negativity slightly consume me, but I quickly realize that my mind soon lets go after about a minute (usually less). Why is this? In the words of famous spiritual teacher Neale Donald Walsh, ‘What you resist, persists’ (If truer words were ever spoken). Essentially, by resisting a thought (or reality, for all of you law of attraction practitioners out there…), you keep it firmly in place. By embracing it, sending it love, etc…your mind lets it go. Try it and see for yourself (I did this in work once, and within a few short weeks, found myself in a new department).

 

Gratitude

Being grateful, by default, automatically raises your inner vibrations so you’ll find that your unwanted thoughts will be at a minimum. Of course, it’s very hard to be grateful, when you fear the worse, but it is good practice to try to have a grateful mindset when the going gets tough. The trick, always, is to remember. Gratitude invokes the same principle as in my last point; that is to say, you are sending the thought love (although in this case, it’s more indirect than direct). Next time you have unwanted or depressing thoughts, don’t be too harsh on yourself, and just try to find a way to be grateful. You should find that this will reduce it, as you are switching your attention away from the negative thought, and to positive imagery instead.

 

Getting Your Sleep

This is one which I famously sometimes struggle with, but by going to bed on time helps with your OCD. Why? If you are tired and fatigued, you automatically are ratty and sometimes in a bad mood. Your unwanted thoughts/ OCD will be at an all time high (unless you find a way to chill out or relax…yes it is possible). By getting your required dosage of sleep, you’ll automatically increase your inner vibrations, and your attention span will be sharper. You’ll also find that your critical conscious, Beta brainwave self will be more alert, which means that you’ll reduce your obsessive habits or ignore the unwanted thoughts in you mind more quickly, or won’t pay that much attention to them due to an increase in mental energy.

 

Being In The, ‘Now’

I have already touched on this before, but wanted to give it a better hurrah by making it the last tip of this article. Put simply, living in the present moment is vastly underrated and underutilized. Mindfulness meditation is the most common form of practicing it, but there are other ways. Being in the, ‘Now’ helps reduce your brainwave state to Theta, which is where re-programming of the subconscious takes place (and in spiritual terms, where you meet your soul/higher self, so from a law of attraction point of view, you create more easily).

Being in the present moment reduce general mental noise to an all time minimum anyway, so that will naturally include OCD and disturbing/unwanted thoughts. In fact, when you observe your mind from one state to the other, it’s actually fascinating to watching how your thoughts seem to, ‘melt away’ or dissolve altogether. The thing though, with OCD, is to keep being in the mindful state after you’ve done your chore (otherwise you’ll find yourself going back to do it again and again.). Don’t make the mistake I’ve made a few times, by getting into the, ‘Now’, do the chore, congratulate myself (by thinking again), only to be a bit anxious and go back! Trust me, this doesn’t work, and if you are not careful, you’re going to believe that this doesn’t work.

What you’ll find is that by being in the, ‘Now’ for a few minutes (in psychological clock time) you’ll do your chore, and do something else, but this time it will still be in your immediate memory. This means that if the worry does pop-up in your mind, your subconscious will automatically give you the image that the chore has been done (of course, for the severe sufferers out there, you do also have to believe the image or you’ll simply repeat the chore again). Therefore it’s best to be mindful for a good few minutes after you’ve done the chore, to keep the negative imagery to a low.

What you’ll find from practicing the above skills is that you’ll be combining one or more to get the best results. And don’t delude yourself into thinking that your OCD will go in the next 5 mins. It will still take a tiny bit of time for it to fully flush away. Even if you use EFT, your anxiety might not completely go (don’t get me wrong, EFT is still a great tool. Click here for the article on it). But by at first recognizing you have a problem (which is a crucial step in and of itself), and then taking some active steps to actually try and resolve the problem using the above techniques, you’ll find that in a few days your OCD and unwanted/disturbing thoughts will be at a minimum.

I must confess, despite still going to bed sometimes late (bad habit, I know;-) when I have tried the above exercises, not only has my general mood lifted, but I also feel strangely powerful as well. It’s as if I’m re-taking control back from my mind, and use it as a great tool it was always meant to be. Your thoughts and imagination are great tools, but they do need to be disciplined and trained, and that sometimes does take time. So don’t be too hard on yourself if you find that after a few days, your OCD is still there, or you keep having really strange/ unwanted thoughts that really don’t want to go away. As a famous spiritual teacher once said, don’t take your thoughts too seriously! You are not them.

And that’s a good thing;-)