Medisuggestion - The Efficient Combination of Meditation and Autosuggestion

For those who know how to use them, meditation and autosuggestion are efficient tools for influencing the mind and body. Although they are different techniques that impact the subconscious, they are partially overlapping. This article shall analyze the option of combining the two methods in a manner that will enable harnessing the advantages of both methods. This option will be referred to below as medisuggestion.

Meditation vs. Autosuggestion

The main objective of meditation is soothing the soul. This objective is achieved through relaxation, closed eyes, regulated breathing, an attempt to detach oneself from external stimuli and influences, avoidance of disturbing thoughts and the desire to reach the "peaceful realm". Some meditation techniques include the repeated self affirmation of a mantra, usually a meaningless word that contains syllables with no negative connotations. Mediation has a suggestive impact on the body and mind seeing that the individual applying this technique wishes consciously to achieve peace and serenity while consciously and unconsciously detaching from mundane worries. The meditating individual creates, over time, a kind of conditioning aimed at reaching relaxation whenever beginning the meditation process.

While in meditation self suggestion is more of an indirect and side effect of the relaxation method, the self persuasion performed in the process of autosuggestion is direct and intended to generate a willful, directed and focused impact on the subconscious. Autosuggestion is a tool for achieving various objectives and not only tranquility and inner serenity. Similarly to meditation, autosuggestion is also comprised of the constant repetition of certain words. Meditation has the advantage of being a pleasant and calm method in which time is not pressing. Autosuggestion, on the other hand, conveys the message more rapidly and directly, but it lacks an organized method and supportive establishment. Both meditation and autosuggestion are techniques that are not practiced persistently, whether due to their monotonous nature, the fact that their results are not immediately apparent, the fact that daily pressures and troubles distract us from them and overtake our agenda, and whether due to the easier option of using chemical sedatives.

Medisuggestion - Combining the advantages of both methods

Medisuggestion combines autosuggestion and the method of meditation. The concept is very simple: instead of whispering a meaningless and empty mantra during meditation, repeatedly whisper words of suggestive content, such as: "I am peaceful and calm, I am peaceful and calm, I am always peaceful and calm". The message will slowly permeate into your subconscious and when you are more relaxed, so will be your body, including its autonomies.

Medisuggestion - How it works

When we are tense and upset by a significant issue that bothers us and interferes with our peace of mind, we may experience symptoms resembling a slight emotional trauma, such as sleeplessness and recurring thoughts of the same issue, overrunning the everyday routine and refusing to let up. The mind is overwhelmed by the issue in a manner that may even interfere with our ability to function. Indeed, one can take a sedative, but such an option bears with it side effects. It interferes with concentration, causes drowsiness and may impair proper thought processes, not to mention addiction and long term effects to the brain.

When we are in a state of medisuggestion, constantly whispering words of self relaxation, we introduce a "new player" into our mind. This player, appearing as the suggestive chant, slowly pushes aside the annoying thoughts and takes over the mind in their stead, while conveying a message of peace and serenity to the body and soul. The efficient suggestive effect is achieved in two manners: A. The direct auto suggestive message; B. The indirect method of meditation, i.e. everything surrounding us - the atmosphere, the sense of serenity and the conditioning. The impact of this method increases with practice. The "new player" gains power and acquires strength. As time goes by, those temporary worries and tensions that bothered us and which medisuggestion helped us get rid of, fade away and disappear. When we once again enter a state of stress and tension and we repeat the routine and familiar words of relaxation we perceive the temporal problems from a different perspective. The annoying and bothersome problem seems to be temporary and fleeting as compared to that "player" in our mind, who has gained experience and proven itself.

Future Effects

Another advantage of this method over meditation is in its ability to prepare us for an expected difficult and nerve racking event, such as a charged encounter, stressful interview, difficult test, clarification discussion, trial, medical procedure and the likes. Using this method, we can convey a personal message for the future, such as: "Tomorrow, during the interview, I will be calm and serene" through repetition. This method also provides for other future suggestions, such as: "I will be in focus" or "I will be confident". This method increases the level of concentration when "taking the test", unlike a sedative which might even impair concentration levels.

Application

After studying the method and growing accustomed to it, there is no need to implement it daily, but rather when it is truly necessary, and 10-20 minutes are enough for it to work. The method is especially effective when it is most needed, i.e. when waking up at night because of the annoying problem. It is at this stage, when we are neither asleep nor awake, that our subconscious is more exposed to suggestive influences, more open to receive them and more effectively influenced by them.

https://ezinearticles.com/?Medisuggestion---The-Efficient-Combination-of-Meditation-and-Autosuggestion&id=9659268

10 Practical Tips and Tricks for Stress Relief

"Take Control of Your Health Naturally"

1. Plan Ahead - Whether it is getting the family ready in the morning or planning a trip, getting everything ready ahead of time always relieves the stress of rushing around trying to get everyone out the door. It also relieves the press of forgetting something as you have thought about it ahead of time.

2. Deep Breaths - Stressful situations arise on a daily basis. Usually, your heart rate goes up, which makes your blood pressure rise. Take in a deep breath, counting to ten and then release the air slowly. This will give you a minute to regroup and calm your little britches down!

3. Stretch - Stand up, move around, and stretch your legs, arms and shoulders. Most people carry all their stress in their shoulders. By stretching you are releasing some of the stress that you are carrying in your shoulders.

4. Get Enough Sleep - The average person does not get enough sleep. This causes us to be cranky to begin with. It also causes us to gain weight. Not to mention adds stress to our lives. You will be shocked what a good night's sleep will do for you. Natural Sleep

5. Do It Tomorrow - Sometimes you just have to decide to do it tomorrow. The dishes will wait. It is not going to hurt for them to sit one more night. When it comes down to dishes or sleep?... laundry or sleep? Well folks, sleep has to win sometimes!

6. Drink Herbal Tea - Chamomile is a natural stress reliever and it is quite tasty too!

7. Take A Hot Bath/Shower - Soak in a hot tub with Herbal Bath Oils. These are natural stress relievers. If you don't have time for a leisurely bath. A hot shower will do in a pinch.

8. Drink A Glass of Wine - Wine has been used for a bazillion years as a relaxant. Science has discovered just how influential the power of being relaxed can be in both stress-release and in fighting illness.

9. Aromatherapy & Soft Music - Get out those essential oils and turn on the soft music. There is nothing that will calm down your senses like some lavender and Bach!

10. Cut Down Your Caffeine Intake - Caffeine is a stimulant. Carbonated drinks, tea, and a lot of the energy drinks are chalked full of caffeine. This will cause you to become irritable and cranky. Replace them with some water instead

https://ezinearticles.com/?10-Practical-Tips-and-Tricks-for-Stress-Relief&id=9742338

How to Nail This One Step of the Law of Attraction

I realized something pretty interesting the other day. Yes the energy we put out comes back to us, but there is something much deeper going on underneath the surface. If you can nail this one law of attraction step, you will truly step into a place of being able to create more of your dreams!

There is a lot of discussion on how what we put out comes back to us. From an energetic perspective. So if we are feeling overwhelmed or stressed out, we will get back more in our life to be overwhelmed and stressed out about, like unexpected bills, getting stuck in traffic, clients having issues, etc. On the flip side, if we are relaxed and happy, we receive more back that makes us feel relaxed and happy, like new opportunities, finances increasing, a surprise from a loved one, etc.

BUT... here's the kicker...

It's not that these things are magically showing-up, we're creating them! And I'm talking about this being deeper than just the law of attraction (LOA). Per the LOA, if you're miserable, you will attract more into your life to be miserable about.

 As an aside, a mentor once explained the whole attraction thing like this and it made perfect sense. It's not so much that you're attracting these things into your life and they're magically appearing, they're already there. It's more about what you're seeing. So if you're saying that you want success, but deep down you don't feel worthy enough, you're putting out an unworthy energy.

You will not see the solution that is already there to create the success you're wanting because your energy doesn't match it. You literally will not see the next step or opportunity that is right there waiting for you. You will miss it. You need to feel worthy and positive in order to see the solution. Since the solution is positive, you need to feel positive to see it and receive it. >>

It's all about the feeling.

So now back to my revelation.

I am going to take the above concept even further. It's more than just operating on the same frequency as what you are asking for, i.e. more peace, love, abundance, etc.

It's that you're making decisions from this place.

Your decisions have energy.

So when you are overwhelmed, you are really attracting / seeing, whatever you want to call it, more decisions that are in alignment with that energy.

It's the decision that is causing what you are creating.

If you're overwhelmed, you will make decisions from this place. You're thinking at a low vibration and therefore so are your decisions. You continue to take on more then you should, you have poor boundaries, you don't give yourself enough time, you are making yourself crazy with plans! These poor decisions keep you in overwhelm. It goes round and round, until you become aware of it and make a different, more empowered choice.

By contrast, if you're feeling relaxed and happy, you make decisions from this place. You decide to do more that brings you joy and peace. You make more time for yourself, and what you love (like exercising & meditating), and you are conscious about how you are spending your time. You are making empowered decisions that lead to empowered results.

And here's the real gem. Wait for it... YOU LET GO EASIER!

Of the drama, the stories that keep you in other people's business, the gossip, the high expectations and the hurt feelings.

You let go of this stuff sooo much faster - the expression "letting it roll off your back" rings true. If you even realize it's on your back to begin with.

Hmm.

So let's look at A) how you're feeling deep down, and B) how you're making decisions. Shift the decision, shift the energy, shift what you're creating.

https://ezinearticles.com/?How-to-Nail-This-One-Step-of-the-Law-of-Attraction&id=9887605

6 Effective Ways to Be Relieved From Stress

Stress is an awful experience that not so many people want to experience, especially if you are at work, at home taking care of your baby or in your bedroom making some projects while preparing for an upcoming major exam. While stress is inevitable, the good news is it is completely manageable.

There are different ways you can do to combat stress. Even if you consider yourself as the busiest person in your workplace, school, or home, it is still possible to come out feeling relaxed and focused despite of the grind around you.

Learn how others are doing it and take note of these tips:

Meditation

Meditation can help you be relieved from stress by targeting your mind. Whether you believe it or not, your mind and everything that's inside of it (whatever it is), can bring about stress to your life. When unresolved for a long time, it can affect all other areas such as your body, your emotions, and even your social life.

Most commonly people experience mental stress and one of the ways to combat this is through meditation. Meditation works by easing the anxiety on your mind. It can be done for just a few minutes daily and you can do it anytime during the day.

Relaxation techniques

If you are prone to getting stressed easily, what better way to combat this than by doing various relaxation techniques?

Some of the relaxation techniques you can learn and apply are yoga, deep breathing exercise, and meditation rhythmic exercise.

By doing these techniques, you allow the body to elicit its own natural relaxation response. This will lead to a more peaceful and calm feeling. You would be able to finish the day with a go getter attitude, and you will surely love that!

Have someone to talk to

Stress can get into your nerves easily and when that happens, it will start to affect your performances daily. Don't let it get the best of you. Begin by disclosing how you feel to someone you can trust. That person could be your best friend, a relative, or a professional counselor.

It actually helps a lot if you make it a habit to share your thoughts and feelings to someone rather than keeping all inside until they accumulate and bring about negative effects to your health and daily activities.

Have a body massage

Body massage is one of the proven ways to get relief from stress. Recommended by doctors and other health professionals, body massage ease the anxiety in your mind and relaxes the muscles in your body.

It gives you a calm and relaxing feeling as the masseur's hands glide swiftly through your back, head, extremities, and thighs. Professional masseurs use various massaging techniques for various conditions.

At the end of the day, when you are feeling so stressed out from work, school, home, or some activities that you did during the day, consider getting yourself a good body massage and you'll surely come out feeling rejuvenated.

Go for an adventure

From time to time, it pays a lot if you take a break from what you are doing. Especially if it has been causing you a lot of stress lately, one of the things you can do to be relieved from it is by going for an adventure.

The most common form is by taking a trip either alone or with friends and loved ones. Renew your mind by breaking the daily grind and discover new things at a different pace. As you enjoy the adventure, you get to have more peace of mind and have more time to think about other things.

Aside from that, going for an adventure is one way to treat oneself after days of toiling hard for work. It is actually getting more personal space that one would have not possibly experience if done otherwise.

Manage your time well

While going for an adventure will give you lots of benefits, not everyone will have the luxury of time to always do it.

If that was the case, you can still be relieved from stress by managing your time well every single day. This means you allocate your time wisely and effectively. Have time to do your tasks while setting aside ample time for rest and relaxation.

Avoid the Mañana Habit so that you can always accomplish tasks on time. Don't spread yourself too thin.

Many health professionals would agree that stress can be the root cause of all major health problems. Don't let that ever happen to you. Manage stress well while you still can.

https://ezinearticles.com/?6-Effective-Ways-to-Be-Relieved-From-Stress&id=9965804

Get Your Mind Out of a Box: Boosting Creativity at Work

It's psychological, isn't it? Creativity involves being open to new ideas and also being willing to learn new ways. But how do you get your old brain, used to new ideas?

Start with a new habit. One woman set a lifetime goal for herself: Whatever her age, she set a goal for that year to do that many new things. At age 50, she wanted to try 50 new things, at 60, she wanted to try 60 new things. By the time she was 70, she wanted to try 70 new things that year. Of course when she was younger the challenges were bigger, but as she grew older some of the new things were really quite small. She might try a different flavor of ice cream, or go home by a different route. She learned that even these little changes had a dramatic effect on how she thought. She felt more alive, relaxed and creative.

Do any of you have a color of clothes you won't wear? Do you here have a payment method they won't use? How about a hairstyle you definitely won't consider? In your work world, it may be a type of work you won't do, or it could be new technology you want work with. Break these habits and create a new one.

The habit of 'Yes' is crucial. If you can say 'Yes' more often your mind will open up. Relearn the words: "Maybe I can... " and "Sure, I can do that... " And not only will people see you more positively, but you will find yourself doing new things with a wide open horizon.

Still in a rut? Try turning your day up-side down. Stay up later, or wake up earlier. People who stay up later feel more creative. People who wake up earlier feel more effective. Sometimes a one day change can break a creative block. Switch your routines. You will find yourself meeting different people and exposed to different ideas.

Try drinking more coffee for just a day. People who try this find themselves not-too-surprisingly stimulated. For an extra kick, try this with a friend. You will find yourselves brainstorming away.

Keep a pen and paper on the nightstand. People tend to be less inhibited at night and frequently have their best ideas--just at the time they are too tired to act on these ideas. Try writing down these inspirations as they occur, but acting on them in the morning.

Incorporate some fun and humor in your life. Take in a standup comic's show, or watch a funny movie. Humor relaxes people and lets the creative juices flow. For even more boost, bring a friend along. Having fun is better with others.

If you need more creativity at work, consider bringing some humor and fun to work. Share cartoons, or jokes with coworkers.

Also at work consider sharing your admiration. Ask people what they like about their job. As you find more people with interesting 'takes' on their work world, you may find yourself agreeing. Sharing a little of what you like tends to make people happier and better balanced. Creativity will flow in a relaxed, pleasant environment.

https://ezinearticles.com/?Get-Your-Mind-Out-of-a-Box:-Boosting-Creativity-at-Work&id=8323055

5 Fantastic Tips To Control Your Anger

Well, some people are born with cool nature and have the ability to control themselves. But on the other hand there are people with opposite nature. They have a hot head and are crammed with anger which typically leads to an appalling life. And these people badly want to know the art to control it - to control their irrepressible anger.

So, here are some things which you must exercise in your life to conquer this problem. Trust me! It's going to be a lot less work.

1. No! I'm not!

When you're angry, but you still act like you're not. Then trust me, it will bring more dilemma for you. If you're angry then accept the truth. Accept that you're angry and you want to beat or yell at someone. And you must admit the reality and after you have acknowledged the truth then you will witness that you are controlling yourself much better than before.

2. Fade Away.

If the situation is really tense, frustrating, and makes you to do something which you shouldn't, then without wasting any time, you should move away from the whole scenario. Because when you continuously stay on a place where things raise your temperature and spoil your mood then you're likely to act like a creepy person. So, it's better to move away from such situations which sooner or later bring out the horrifying monster sleeping inside you.

3. Time to Play.

It's a proven thing that when you're frustrated and are not able to overcome your anger then you should quickly play sports. Yes, it's true! A study showed that playing sports keeps a person relaxed. Moreover, sports rips away the whole anger because when you're playing sports, you're able to take out your whole frustration on the thing with which you're playing.

4. Write Down.

To read everything related about controlling your anger is good. But what makes this whole procedure excellent is by acting on it and not forgetting the tips. And, you can remember everything by reading them daily or write them down where you can easily read them. Like: Write down the tips in your mobile and save it or hang the tips where you can see them easily.

5. Talk with yourself.

It's the final step and a fantastic one. People who used this tip have got genuine help. There is no one that can make us understand something better than our own self. So, when you talk with yourself, you get great help. You need to tell yourself some things, like: No matter whatever happens, I must not get angry, I will overcome my anger, I don't feel anger anymore, I'm happy and I don't need to act like a frustrated person.

https://ezinearticles.com/?5-Fantastic-Tips-To-Control-Your-Anger&id=8789141

How Do You Cope in a Crisis?

There are times when we may feel world-weary, overwhelmed and jaded. Something has gone wrong, or perhaps yet another crisis has occurred in our lives. It may be as a result of one specific incident, life has thrown us a curved ball. Or there may have been a sequence of disasters and now the final straw, something seemingly minor has landed and our resilience has folded.

How is it that some people seem able to take crises and testing times in their stride, whilst others really struggle to cope?

- There are people whose mindset always seems to anticipate setbacks and disaster. They can seem overly enthusiastic about catastrophizing situations, looking at the potential for rejection and misfortune with their 'what if' or shocked 'that could have happened' attitude. They speculate about things that haven't happened, the 'what if he'd fallen and broken his arm', or 'what if she'd let your secret out of the bag?' This mindset predisposes them to negativity, panic and a desire to be over-cautious, even though caution's not always the most helpful or effective approach.

- Having a more relaxed approach to life can mean that if something bad does happen or a situation doesn't work out as planned it doesn't have to spell crisis and failure. In fact, people who have a more positive, receptive approach to life and the difficulties they encounter are often more upbeat and not as easily deterred. They usually have a positive outlook and see beyond any immediate problems to find alternative ways of resolving things.

Setbacks, viewed from a different perspective, can reveal interesting options and may in part result in important lessons, insights and new opportunities. But we have to be receptive to the signs. When something doesn't work out as we'd hoped it may be that another unexpected door can be opened. I've certainly found that some of my 'great' ideas that crashed ultimately resulted in outcomes that I'd never have anticipated at the outset. But there had to be a preparedness to discuss and negotiate in order to reach that resolution.

- Remove 'I should, I ought, I must' from your mindset. The pressure of other people's hopes, expectations and disappointment can turn a setback into a crisis and seriously affect your ability to think clearly and move forward. Think through what's right for you, be clear about your own talents, abilities and interests and remember that successful people often work long hours and deal with setbacks because they are motivated and enthusiastic about their goal. Working to someone's agenda rarely carries the same passion.

- Crises can provide the people in your life with the previously unconsidered opportunity to step up and demonstrate their potential. Family, friends and perhaps even business colleagues may offer a valuable supply of strength, understanding and support when crises happen or things go wrong. Be big enough to share the load with them, they're your 'team'. Do them the courtesy of letting them in on your struggles and be prepared to accept their help when they are there for you. They often appreciate being included, and may be able to suggest some great ideas!

- Breaking down a crisis into 'bite-sized' chunks can be a useful approach. Then you can discover that it's unlikely that every aspect will be equally troublesome. By taking a step back from an 'insurmountable' problem it's often possible to scrutinize the various parts that combine to make it so serious and list each specific, individual element.

I find that there are often five 'chunks' to a serious problem. Chunk one, what you can deal with now; two, the part you need to do some work on before having to pass it on to someone else for their input; three, what's already in hand and being dealt with, four; what is finished with and can immediately be passed over to others; five, what you can do nothing about. Let go of what you can do nothing about and determine the best order to start dealing with the other matters that you can influence.

When you apply this calmer approach you may discover that you're less overwhelmed than you initially thought. This enables you to then start resolving parts of your crisis, reduce its intensity and so regain some semblance of control.

- In any crisis situation it's important to look after yourself too. Be committed to regular sleep times, eat as well as you can, stay clear of drowning your sorrows in booze, sugar binges or worse. Turn off your technology each evening and allow yourself some quiet time, as well as time for fun, friends and exercise.

Be genuinely interested in other people and what is going on in the outside world, away from yourself and your situation. These healthy distractions can stop you from becoming too self-absorbed and introspective and so become better able to cope in a crisis.

ezinearticles.com/?How-Do-You-Cope-in-a-Crisis?&id=9404987

The Magic in Your Smile

When was the last time you allowed a beautiful memory to keep a truly good smile on your face? One of the things you should press to do and keep daily is your smile. You'll be amazed to know what keeping a smile on your face is already helping you have.

Dale Carnegie mentioned that "the expression one wears on one's face is far more important than the clothes one wears on one's back". You could not agree less with the words in this quote.

Ever wondered why most people never seem to be aging? What makes you feel more relaxed with some people and not others? How did you feel that day you had a sour morning and your colleague beamed a smile at you? A smile is the cutest thing anywhere in the world.

In a Swedish study, subjects were shown pictures of several emotions: joy, anger, fear and surprise. When the picture of someone smiling was presented, the researchers asked the subjects to frown. Instead, they found that the facial expressions went directly to imitation of what subjects saw. It took conscious effort to turn that smile upside down. So if you're smiling at someone, it's likely they can't help but smile back. If they don't, they're simply making a conscious effort not to.

A smile has special powers and you need to believe that! It can quickly calm fear, insecurity, hurt and anxiety, not only in your self but in the lives of everyone else experiencing those feelings.

Smiles are contagious! Give it to the world and you'll get it right back.

You can make a difference in your life and in the lives of others simply by smiling. Have a look at this, each time you smile at a person, their brain coaxes them to return the favor. You are creating a symbiotic relationship that allows both of you to release chemicals that make you feel good in your brain, activate reward centers, make you both more attractive and increase the chances of you both living longer, healthier lives.

Again it is of utmost importance to know and remember that it takes fewer muscles to smile than to frown. Nobody wants to have wrinkles, so ensure somehow that your smile stays on your face.

It'll amaze you to know that smiling is a key for establishing healthy and genuine friendships. A smile from a person to you indicates that they like you. Your smile also can also offer encouragement to the people you meet and talk with.

Do you want to make a lasting and beautiful first impression? Smile. You look better when you smile, people treat you differently and you're viewed as attractive, reliable, relaxed and sincere. Attempt thinking of a beautiful memory and put on that beauty you got.

Make it a priority to smile. Attempt to make it a new decision today.

Smile... The world is so much better when you do.

http://ezinearticles.com/?The-Magic-in-Your-Smile&id=9863578

You Got Triggered, Now What? Reflections on Mindfully Moving Through a Stress Response (By Jennifer C Jackson)

I had just done the very thing I advise people not to do. I was all relaxed and ready for bed, but decided to check my email one last time. In truth, I had been having a tense online conversation, and was hoping to find a peaceful resolution in my in-box. Unfortunately, the opposite was true. Our miscommunication had taken an even worse turn and now there was a toxic blast waiting for me. Sure enough, I could feel my heart racing, my brainwaves moving faster, and stress hormones coursing through my body. Not what you want when preparing for sleep!

In the past this would have completely overwhelmed me. As my body moved into fight or flight, panic would have set in - both around the content of the email and the fact that my body had moved completely in the opposite direction of sleep right at bedtime. I would have felt like a helpless victim. Sleep would have been out of the question for that night and this one little incident could easily have started a two month bout of insomnia.

Now I can't say I was able to go right to bed after this and fall into a deep, peaceful sleep, but I did have strategies in place that helped me keep my power and perspective, and drastically shorten the effects.

In this case, the very first thing I did was laugh! What was I thinking checking my email like that when I knew a toxic nugget was a possibility? I had broken my own rule and now I was paying the price. Okay, so be it. I was clearly going to be awake for a bit, so it was time to make the best of the situation.

When my husband went to bed, I settled down on the couch, knowing I might be there for a while. I became very present with the physical stress symptoms. I tapped on my racing heart and mind and the stress hormones I could feel rushing through my body. I tapped and tapped until it became slightly less intense.

Next, I took this as an opportunity to grow and learn. What about this email had triggered me so badly? What part of this could I own? What could I do differently next time to avoid a miscommunication like this in the future? What lesson, gift, or gem might be buried in this situation? As I answered these questions in my journal, I tapped on the various responses. Finally around 1:00 a.m., I felt my body shift and knew I would be able to get some sleep. It was not my best night, but far better than it would have been in the past.

It took a few more days of deep inner work and tapping to fully mine the gem out of the situation -- and my sleep was off for a couple of nights as well. However, because I managed to stay present the whole time - both with my mind and with the effects on my body - I never felt out of control or helpless. I knew resolution would come one way or another and that my sleep would calm down as well.

After a time, the situation did resolve. It was not the way I would have originally chosen, but I know now it is the highest and best resolution for all concerned. And my sleep has been great!

http://ezinearticles.com/?You-Got-Triggered,-Now-What?-Reflections-on-Mindfully-Moving-Through-a-Stress-Response&id=9494500

Make Them Trust You With These 5 Body Language Secrets

Body language should help, not hurt. Even when the chat isn’t in person, how you hold yourself impacts how you connect with others and whether you present the best version of yourself. So, when the talk is important, use these strategies to show you’re strong, capable and ready for anything,

1. Eyes up and alert. Your eyes betray your focus. So, if you’re picking lint from your pants or looking for the exits, you’ll show your interest lies elsewhere and seem dismissive. For maximum engagement, do the physical equivalent of faking it until you make it. Start with the eyes, making solid contact, then nod in assent and raise your eyebrows while you listen. You’ll look alert and interested.
2. Arm yourself. Take note of your arms. Those placed behind you can seem regal and distant, while arms crossed over your chest can seem threatening. To look like a leader, keep your arms relaxed and open, even lacing your fingers together in front of you to seem centered, comfortable and interested.
3. Tall and proud. Where are your shoulders? If they’re over your toes or your lap with your back curved into a C-shape, you’ll seem uncomfortable in your own skin, turning people off. To convey confidence, hold your shoulders over your hips. Point your toes toward the person with whom you’re speaking, not the door, and lean on nothing. Practicing power poses – like superhero stances with your arms akimbo and your legs in an ‘A’ shape – can even help boost confidence before your talk begins.
4. Mirror, mirror. What’s your partner doing? Mimic their stance to diffuse tension and connect. If they are sitting, sit at the same height. If they are standing, face the same direction. Aligning your pose with someone else’s can help build rapport.
5. Don't forget to smile. Smiles put those around you at ease and signal to yourself that you're doing what you're supposed to. It may just help give you the confidence to land that client or nab that dream gig.

http://www.entrepreneur.com/article/245046

How To Fall Asleep When Your Mind Won't Shut Off

Do you ever lie awake in bed, wanting to sleep, but your mind just won’t shut off?

That was me for about seven years. I got five hours of sleep a night — if I was lucky. Sometimes it felt like I didn't sleep a wink! This was the case until I saw a medicine man in Bali. He finally gave me a tip about how to get about seven hours of sleep a night. It's bliss, and I've added a few extra techniques of my own that will help you reach a sweet, peaceful slumber.

If you can't sleep, don’t get frustrated; get smart. Ask yourself: Why can’t I sleep? Here are a few questions that will help you arrive at the answer:

Were you racing around all day and haven’t had a moment of down time?

Your mind needs time to process the day and relax before you hit the hay.

Try this: Build in one hour of down time with no technology before you go to sleep. Develop a ritual that you enjoy. Read a book, spend time with loved ones, straighten up or prepare for the next day.

Did you have caffeine or an energy drink in the afternoon?

If you're reading this at 2am, drink water to flush your body and have something that makes you sleepy. For some, this is dairy or bread. Chicken, which has tryptophan, can also make you sleepy. In the future, try not having caffeine or energy drinks after 11 am, or skip them all together

Are you stressed about all you have to do tomorrow?

Try this: Keep a pad of paper by your bed and write out a list of everything that needs to be done. Put it in order of importance and plan it out over the week. This will set your mind at ease so you can sleep.

Is your mind is going over a situation, trying to figure out a solution?

Try this: Whatever it is, you can’t do anything about it in the middle of the night. If you're trying to prepare for a conversation or an event, it will always go differently than you expect. The best thing you can do is be present and open, and for that, you need your sleep. If you're trying to understand the past, remember that you can’t change it. All you can do is accept it. So let it go. Let it float out of your mind.

Are you feeling anxious?

Do a gratitude list. Write out five things you're grateful for each night before you turn out the lights. This also creates a more peaceful slumber and great dreams.

Are you so excited about your life that you can’t sleep?

This is what happens to me most these days. Try getting up and doing something grounding and a bit boring. Read a book, organize something or do your finances. That should do it.

http://www.mindbodygreen.com/0-11117/how-to-fall-asleep-when-your-mind-wont-shut-off.html

7 Ways To Boost Your Self Esteem Quickly

           

Low self esteem can trip you up just when you need your self esteem is be at its best. These 7 tips will help you feel better about yourself quickly:

1) Think back to when you did something new for the first time.

Learning something new is often accompanied by feelings of nervousness, lack of self belief and high stress levels, all of which are necessary parts of the learning process. The next time you feel under-confident, remembering this will remind you that it's perfectly normal - you're just learning!

2) Do something you have been putting off.

Like writing or calling a friend, cleaning the house, tidying the garden, fixing the car, organizing the bills, making a tasty and healthy meal - anything that involved you making a decision, then following through!

3) Do something you are good at.

Examples? How about swimming, running, dancing, cooking, gardening, climbing, painting, writing... If possible, it should be something that holds your attention and requires enough focus to get you into that state of 'flow' where you forget about everything else. You will feel more competent, accomplished and capable afterwards, great antidotes to low self esteem!

And while you're at it, seriously consider doing something like this at least once a week. People who experience 'flow' regularly seem to be happier and healthier.

4) Stop thinking about yourself!

I know this sounds strange, but low self esteem is often accompanied by too much focus on the self. Doing something that absorbs you and holds your attention can quickly make you feel better.

5) Get seriously relaxed.

If you are feeling low, anxious or lacking in confidence, the first thing to do is to stop thinking and relax properly. Some people do this by exercising, others by involving themselves in something that occupies their mind. However, being able to relax yourself when you want is a fantastic life skill and so practicing self hypnosis, meditation, or a physically-based relaxation technique such as Tai Chi can be incredibly useful.

When you are properly relaxed, your brain is less emotional and your memory for good events works better. A great 'rescue remedy'!

6) Remember all the things you have achieved.

This can be difficult at first, but after a while, you'll develop a handy mental list of self-esteem boosting memories. And if you're thinking "But I've never achieved anything", I'm not talking about climbing Everest here.

Things like passing your driving test (despite being nervous), passing exams (despite doubting that you would), playing team sport, getting fit (even if you let it slip later), saving money for something, trying to help someone (even if it didn't work) and so on.

7) Remember that you could be wrong!

If you are feeling bad about yourself, remember that the way you feel affects your thoughts, memory and behavior. So when you feel bad, you will only remember the bad times, and will tend to be pessimistic about yourself. This is where the tip 'Get Seriously Relaxed' comes in!

Summary

Once you have tried out a few of these, consider making them a permanent part of your life. For most people, good self esteem is not just a happy accident, it's a result of the way they think and the things they do from day to day. Good Luck!

http://www.self-confidence.co.uk/articles/7-ways-to-boost-your-self-esteem-quickly/

THE #WH21DAYCHALLENGE: MEDITATION WEEK 1

This week’s been a big one for me. Until now, I’ve been in the closet when it comes to stress. I’ve worked hard to stay cool in the office – and then taken out my pent-up stress on my boyfriend (sorry).

Few people knew that my head is constantly whirring with anxiety. From lying awake at night stressing about money problems, to biting my nails on the train thinking of all the deadlines I have looming, I’ve had enough of it. I’m ‘coming out’ – and I’m determined to achieve a measure of inner calm to rival my appearance.

Enter the #wh21daychallenge. I’ve tried apps, audio guides and classes and here’s what I've learnt so far, in my first week of daily meditation.

1/ BREATHING IS THE KEY

My first hurdle? Finding time to sit still. With a to-do list as long as my arm I needed to make sure this meditation malarky fits into my schedule. A 10 minute focused breathing sesh before bed seemed a good way to start. Chris Conners, founder of meditation mecca Modcon (moderncoscious.com) suggested giving all my focus to breathing. “Remember how precious your breath is - it is the place between life and death. This helps gain perspective on the stresses of everyday life.”

Here’s how to do it (yup, there’s a special technique):

Breathe in, inhaling deeply and filling your stomach with air. When you exhale your stomach should go in. Sounds simple, but for years I did the opposite.

With that in mind, I sat on my bed and focused on breathing properly. Thoughts still popped in and out of my brain, but I tried my best to brush them off and let my breathing become my main focus. It felt great - and I had a wonderful night’s sleep and woke up feeling full of beans.

2/ YOU CAN MEDITATE ANYWHERE

Finding time to paint my nails seems a challenge at the moment, let alone twenty minutes to meditate, so my train commute was the perfect time to try some guided meditations from iTunes. There’s loads to choose from, and they cost pennies. Win.

Sound-cancelling headphones came in handy – though I do think Boris should consider piping meditation recordings through the tube network. I also slipped out at lunch to the park for a quick meditation. Headphones in, sunglasses on, anyone would think I was just catching some rays.

Tip: Take as little as possible with you. You don’t want to be worrying about someone nicking your bag while you’re in the zone.

3/ EXERCISE HELPS

I took part in a Yoga Flow class followed by Yoga Nidra (yoga sleep) at Good Vibes Studio in Covent Garden. WOW. I felt relaxed from the final namaste until the next morning. “Going straight into stillness is a challenge for urbanites. Our lives are fast-paced and due to our digital ‘on’ culture it takes time to unwind. Flowing yoga gets blood pumping though your muscles and releases tension, while restorative yoga allows our connective tissues to release, so you’re in the perfect state to meditate,” says Nahid De Belgeonne, Good Vibes Founder and WH yoga blogger.

4/ DO YOUR RESEARCH

There are so many ways to meditate it can get confusing. Keep an open mind and try a few techniques. Meeting guru Will Williamson (willwilliamsmeditation.co.uk) has had the biggest impact on me so far.

Previously, I’d been trying to shut down my brain. My first taste of Will’s Vedic Meditation (which promises ‘rest up to five times deeper than sleep’) turned this around. He actually made me actively focus on my thoughts. The focus here is on the brain.

I was told to bring six flowers and three fruits for a ceremony before the mediation. After letting my boyfriend and parents know the address of the session and swearing that I was out of there at the first sight of a sacrificial lamb, I arrived with a bunch of flowers, a mango, a fig and a nectarine.

After the ceremony (I can’t tell you anything about it, but there wasn’t a sacrifice in sight, honest) I was given my very own mantra which I had to repeat in my head for 20 minutes, sitting with my eyes closed. I was then told to try and do so twice a day for twenty minutes – anywhere. On the train, before I go to sleep, even sitting on the toilet at work (not really, boss!)

I’ve been doing this for four days now and it feels amazing. No incense, chakra spray or scented candles needed, just my personal mantra. It creates a sensation of being in the dream-like state between sleep and waking. Strange visualisations pop into my mind and then disappear leaving another thought behind. All you need to do is remember to repeat your mantra.

I’ve been bursting with energy - and all those ridiculous worries? Gone. It can even cure hangovers - 20 minutes repeating my mantra on Sunday morning confirmed it. Result.

4 MORE SIMPLE WAYS TO MASTER MEDITATION

1/ If you’re planning to meditate in the morning have a shower first, or at least splash your face with water. This helps your body and mind distinguish between sleep and meditation.

2/ Avoid looking at your phone before you meditate. The stimulation will mean you take longer to switch off.

3/ Comfortable clothing can help you relax. I recommend Splendid’s cotton active pant or Olivia Von Halle silk pyjamas.

4/ Try not to eat or drink caffeine for two hours before meditation. Your body will be settled which will help you focus.

http://www.womenshealthmag.co.uk/health/sleep/1624/the-wh21daychallenge-meditation-week-1/

Concentration Exercises for Training the Mind

Concentration exercises sharpen the mind and improve the ability to concentrate.

Read the article first, or go right to the concentration exercises below. These are mental exercises that will strengthen the power of your mind.

The Power of Concentration - Practicing Concentration Exercises

Sharpening the needle of concentration requires practice, like everything else in life.

Do you go to the gym? If you do, how many times a week and for how long?

Have you studied a foreign language? If you did, for how long did you practice, until you had a basic knowledge of the language?

It is the same with developing your concentration. You need training and practice. Even only ten minutes a day of concentration exercises will do you good.

Your mind does not like discipline, and will resist your efforts to discipline it. It loves its freedom more than anything else, and won't let you master it. It will make you forget to do the exercises, tempt you to postpone performing them, or make you feel too lazy. It will find many tricks to occupy your attention with something else.

The choice is yours, to be mastered by the mind and its whims, or to be its master.

Below, you will find a few simple concentration exercises. By practicing mental exercises, it is possible to train the mind and master it, and put it in its proper place, as your servant, and not as your boss and master.

You are not the mind, nor the thoughts that pass through it. Though it might be hard to accept this idea, the mind is not you, the real you, but only a tool that you use. It is an instrument, which has great value, but it has to be taught to obey you.

Most people believe that they are the mind, and erroneously believe that controlling the mind means holding themselves back and denying their freedom. They feel that controlling their mind is not natural, and that it is some sort of repression. These beliefs are not correct.

The proof that we are not the mind comes with training. Accept the idea in theory, and in time, as your control over your thoughts grows, you will know it as a fact. In reality, you, the real you, is the one mastering the mind. It is not the mind mastering itself.

Advice for Practicing the Concentration Exercises

Find a place where you can be alone and undisturbed. If you wish, you may sit crossed legged on the floor, but most people would find it more comfortable to sit on a chair. Sit with your spine erect.

Take a few calm deep breaths and then relax your body, by directing your attention to it, and relaxing each muscle, from head to toe.

Practice each of the exercises below for about 10 minutes, and after a few weeks of training, lengthen the time to 15 minutes.

Start with the first exercise. Practice it every day, until you are able to do it without any distractions or forgetfulness, and without thinking about anything else, for at least three continuous minutes.

Every time you get distracted, start again, until the 10 or 15 minutes pass away.

You have to be honest with yourself, and proceed to the next one, only after you are convinced that you have practiced it correctly and with full concentration.

There is no timetable, since this could be frustrating. If, for example, I tell you to practice a certain exercise for a specific number of days, two things might happen. You might get disappointed, if you cannot get the desired concentration within the allotted time period. You might also proceed to the next exercise, without practicing correctly the previous one.

Mastering the exercises successfully can take days, weeks, months and sometimes even more.

Put your whole attention into the exercises, and do not think about anything else. Be careful not to fall asleep, daydream or think about other matters. The moment you find yourself thinking about something else, stop the exercise and start again. After you become proficient, lengthen the time, and if possible, include another session in the afternoon.

Do not attempt too much at the beginning, and don't try to perform them all at once. Go slowly, without overdoing them or tensing your brain.

If you find it too difficult, or thoughts distract you and make you think about other matters, don't despair. Everyone encounters difficulties along the way. If you persevere and never give up, in spite of difficulties and disturbances, success will crown your efforts. Remember, even those with powerful concentration had to exercise their minds.

It does not matter if your concentration is weak now. It can be developed and strengthened like any other ability, through training.

In time, you will find out that you can concentrate anywhere, anytime, no matter where you are. You will be able to focus your mind, think and function under the most trying circumstances, while remaining calm, relaxed and collected. The reward is worth the effort a thousand fold.

Now to the exercises. For the full benefit, it is advisable that you practice each exercise for one additional week, after you are convinced that you are practicing it correctly and with full attention.

Concentration exercises

Exercise 1

Take a book, any book, and count the words in any one paragraph. Then, count them again, to be sure that you have counted them correctly.

After a few times, do so with two paragraphs.

When this becomes easy, count the words of a whole page. Do the counting mentally and only with your eyes, without pointing your finger at each word.

Exercise 2

Count backwards in your mind, from one hundred to one.

Exercise 3

Count in your mind from one hundred to one, skipping each three numbers, that is 100, 97, 94, etc.

Exercise 4

Choose an inspiring word, or just a simple sound, and repeat it silently in your mind for five minutes. When your mind can concentrate more easily, try to reach ten minutes of uninterrupted concentration.

Exercise 5

Take a fruit, an apple, orange, banana or any other fruit, and hold it in your hands.

Examine the fruit from all its sides, while keeping your whole attention focused on it. Do not let yourself be carried away by irrelevant thoughts that might arise, or thoughts about the grocery where you bought the fruit, how and where it was grown, its nutritive value, etc. Stay calm, ignoring, and showing no interest in these thoughts.

Just look at the fruit, focus your attention on it without thinking about anything else, and examine its shape, smell, taste and the sensation it gives you when you touch it.

Exercise 6

This is the same as exercise number 5, only that this time you visualize the fruit, instead of looking at it.

Start, by looking at the fruit and examining it for about 2 minutes, just as you did in exercise number 5. Then close your eyes, and try to see, smell, taste and touch the fruit in your imagination. Try to see a clear and well defined image. If the image becomes blurred, open your eyes, look at the fruit for a short while, and then close your eyes and continue the exercise.

You may imagine holding the fruit in your hands, as in the previous exercise, or imagine it standing on a table.

Exercise 7

Take a small simple object such as a spoon, a fork, or a glass. Concentrate on one of these objects. Watch the object from all sides without any verbalization, that is, with no words in your mind. Just watch the object without thinking with words about it.

Exercise 8

After becoming proficient with the above exercises, you may try this exercise.

Draw on a piece of paper a small triangle, square or a circle, about three inches in size, and paint it with any color you wish.

Put the paper with the drawing in front of you, and concentrate your whole attention on the shape you have drawn. For now, only the drawing exists for you, with no unrelated thoughts or distractions.

Keep your attention on the drawing, and avoid thinking about anything else. Be careful not to strain your eyes.

Exercise 9

The same as number 8, only this time visualize the figure with the eyes closed. As before, if you forget how the figure looks like, open your eyes for a few seconds and watch the figure and then close your eyes and continue with the exercise.

Exercise 10

The same as above in number 9 but the eyes open.

Exercise 11

Try for at least five minutes, to stay without thoughts. Do this exercise, only after you have practiced all the previous ones successfully. If you practiced the preceding exercises correctly, you will be able to impose silence on your thoughts, even if this is at first, just for a short while.

Constant practice is the secret of success. The more time you devote to the exercises the faster you progress, but you should do it gradually. Start with ten minutes, and as it becomes easier, and your ability to concentrate improves, increase the time.

When you start to see results, you will begin to love the exercises. You will be able to concentrate your attention easily and effortlessly, upon anything you want to concentrate on.

Do you jog, exercise at the gym, or study a foreign language? How difficult it was when you first started? How many times you wanted to quit? Despite the difficulties, after a while, you started to like what you were doing. It became a habit, and did not require special effort. So it is with developing the power of concentration.

After some practice, it will be easier to concentrate, and your mind will learn to be calm and relaxed. People, circumstances, and events that used to agitate and anger you, will not disturb you. You will experience happiness and contentment, and gain self-confidence and inner strength. You will be able to cope more easily and efficiently with the outer world.

You will feel a new form of consciousness growing in you, bringing you peace of mind. At first, you will experience it sporadically and for a brief moment, but in time, it will grow and fill you completely. You will be able to make the mind work for you in a most efficient way, and you will also be able to silence it when you want.

After your concentration gets stronger, your attitude and reactions to events and people will change, and you would discover many things about the mind, how it functions, and how to use it efficiently.

http://www.successconsciousness.com/index_000005.htm