Tuesday, 26 May 2020

Focus for a moment on your posture

It seems silly, right? At that point, your fat cells will stop expanding, and, eventually, they will even start shrinking as your body starts using insulin more efficiently. You'll lose weight, regain your body's true shape, and feel more energized, sexy, and alive. Balancing your insulin helps your body to balance other hormones as well--including testosterone, which also helps you feel sexy, sensual, and womanly. So how do you balance your insulin and restore insulin sensitivity? Basically, you want to build muscle instead of fat, because muscle cells have many more insulin receptors. And how do you build muscle? Through exercise plus a diet with the right amounts of protein and healthy fats, as you'll see in the 28-day plan. To balance your insulin, you also want to reduce your carb intake and focus on low-glycemic carbs that are less likely to produce high blood sugar. As you eat fewer sweets and high-glycemic carbs, your body will use up some of that stored sugar in your fat cells, shrinking them. Eventually, you will have more muscle, less fat, and balanced insulin levels. We knew we could bring meaning and connection to a care community, where staffing and daily routines provided infrastructure for creativity. But bringing meaning and connection to people in their homes would be a bigger lift. We'd need to figure out how to deliver the spark and how to gather it back. To connect each person to a larger purpose, we would have to figure out how to build on the person's responses and then once again share our response back. And every single person we tried to engage could easily say no. A stranger at my door or on my phone? Asking me to be creative? I would probably say no if it were me. But the urgency for us to try to create this distribution system for meaningful engagement was profound.

More older people than ever are living alone. Like it would never work? Just by doing push-ups every time he used the bathroom every day, Fogg lost five pounds, and then ten, and then twenty, all in the course of a few months. It really works. So, what does that mean for you? How could engaging in this mental model and trying it out help you achieve more self-discipline? Firstly, if you create a tiny habit and persist in doing it for several weeks or months, you'll reap the results of the goal you've set. You'll lose the pounds, or write the article, or kick your caffeine addiction. What else? Creating a tiny habit and sticking with it will also give you practice in developing and staying with new habits that are good for you. Part of self-discipline is determining habits whose end results will benefit you in the long run and then having the perseverance to continue to work on those habits. I know this is difficult to take in because we tend to be so frightened of fat, but the true secret to weight loss for many of us is not reducing fat. It's reducing carbs while making sure to consume enough protein and healthy fats to balance our hormones, build muscle, support brain function, and maintain our energy. It's also making sure that at least half of our plate is filled with brightly colored vegetables. Of course, you have to eat both fat and protein in moderation. If you overconsume either one, you'll gain weight. But a healthy balance of carbs, fats, and protein is ultimately your best recipe for health. This way, your body uses up its stored sugar, your cells reactivate their insulin receptors, and you finally have nice, balanced insulin levels. As a result, you will restore harmony to your hormonal symphony. Shanti was a web designer in her late 20s who came to see me with irregular periods, debilitating PMS symptoms, and weight gain that was frustrating her to no end.

I don't eat that much, and I exercise every day, she told me. And social isolation, research tells us, is the health risk equivalent of fifteen cigarettes a day. 1 So many people claim to want to stay in their own homes as they age. But when that means living alone, the physical and psychological costs can be tremendous, both for individuals and for communities. Consider the 1995 heat wave in Chicago: 739 people died of heat-related causes--most of them older adults, living alone. In Milwaukee that same summer, 154 people died of heat-related causes. The telephone reassurance system we were partnering with on this project was created in part to ensure this never happened again. As lead artists, Maureen and I introduced our team to the drivers, who were polite but barely looked up as they rhythmically sorted and checked and packed. We tried to be helpful. Can I carry anything? No, I got it. In the meantime, you will be gaining a heightened sense of self-worth and motivation to succeed. You'll start to realize that your success (or your failure) is your responsibility. It's up to you if you accomplish your goal or not. It's not luck or fate that are responsible for your success. It's your work ethic and your perseverance that carry you to the finish line. You have to want it! Choose a behavior you're able to do. Choose a trigger, or call to action, for your behavior that happens every day anyway, so it's easier for you to do the behavior Choose a small enough behavior

Invite a friend to share your journey or make their own tiny habit alongside you Yet I keep gaining weight! It's making me crazy! Shanti was also frustrated by a persistent case of acne and by hair that had started to grow on her face and breasts. I noticed that the weight Shanti was complaining about seemed to have concentrated around her waist, so that it was almost as wide as her hips. Together with the other symptoms she described, this was the classic profile of polycystic ovarian syndrome, a condition usually set off by insulin resistance and marked by high levels of testosterone. Of course, I had to test Shanti's hormone levels to be sure, and the results confirmed my suspicions. Shanti's readings showed insulin resistance, while her sex hormone levels indicated high levels of testosterone and an imbalanced ratio of luteinizing hormone to follicle-stimulating hormone, two hormones crucial to regulating the menstrual cycle. I'm always excited when people come to me with this particular problem because I know I can help them quickly. I suggested to Shanti that she take a medical food like Ultrameal 360, or chromium, while following my 28-day plan; this would balance her blood sugar and help restore healthy insulin sensitivity. We quickly learned that what was really helpful was stepping back and letting the drivers get into the flow of loading a hundred meals into their cars. I was to ride along with Mr. John Robertson, who went by Johnny. He had a warm smile and serious demeanor. I asked whether I should ride with him in his truck or follow behind in my car. You can follow behind me, he said matter-of-factly. In Milwaukee, Meals on Wheels drivers are paid, not volunteers, although the pay is really just enough to offset the cost of gas. He would cross multiple lanes of traffic to make a turn that would shorten the route by thirty seconds. I thought I knew the neighborhood.

But he knew every alley, every shortcut. Celebrate! You're on your way! Revisit the goals you set as you began reading this article. Are any of them related to a lack of self-discipline? How could you use the Eisenhower Matrix or the Tiny Habits Method to rectify them? Keeping these two mental models in mind as you go through your week will help build disciplines that will make you a happier and more successful person. However, these are only two of many mental models out there that exist to build self-discipline habits. Do some research of your own to find new mental models that could help you on this journey, too. Remember that self-discipline can manifest itself in all corners of your life. When you drag yourself out of bed in the morning instead of pressing snooze on the alarm again, you're practicing good self-discipline. Once her insulin levels were balanced, her other hormone levels would fall into place and her symptoms would clear right up. Shanti didn't like the idea of giving up desserts, white rice, and her morning oatmeal with brown sugar, but she loved the idea of losing weight, having easy periods, clearing her skin, and losing the unwanted hair growth. So she threw herself into the 28-day plan with enthusiasm--and was rewarded with quick results. After a month, her symptoms had eased considerably and within three months, they were all gone. You'll probably need to follow this plan for life, I told her on her last visit. Otherwise, the insulin resistance will return, triggering your symptoms all over again. But as long as you eat the right balance of proteins, carbs, and healthy fats, you can look forward to regular periods and a smooth transition into menopause. Shanti's experience is a typical example of how many seemingly unrelated symptoms--acne, weight gain, hair growth, irregular periods, and PMS symptoms--can all stem from the same hormonal imbalance. It's also a beautiful illustration of the power of diet, supplements, and lifestyle to balance hormones and restore health.

Monday, 25 May 2020

I'm going to rip up my membership to the gym and donate my running shoes

If you have a door and an office, you may be able to shut your door during certain hours so you can focus on work. If you work in an open floor plan or in a cubicle, it may take a bit more creative planning to create a distraction-free environment. Consider the following steps to improve your productivity at work. How much of your lost productivity is your own fault? If you are distracted by your mobile device, put it away or turn it off so it doesn't tempt you. Consider that each time you respond to a quick text, you take time away from important projects at work. If you're too tuned into your personal life (for example, checking Facearticle all day long or reviewing personal email), you'll lose important time you should have to get ahead with your work. Three hundred. How many have been successful? Three hundred. Are you saying your success rate is 100 percent? That's exactly what I'm saying. How is that possible? I choose my patients very carefully. It wasn't that he was concerned about maintaining a perfect box score. He was simply not about to inflict a procedure on me that would likely kill me. Dr Khaled performed the complex process of harvesting nearly five million healthy stem cells from my bloodstream. I also have a map of the world and circle places I want to visit. If you haven't travelled alone before and wonder what the experience will be like, why not first spend a weekend in another town or city not too far away?

Then work up to your fantasy jaunts. Mine include a road trip visiting vintage fairs across the USA, a month living on the French island of Noirmoutier, and a round-the-world trip visiting friends, wherever they may be. Or Italy might seduce me once again. (If countries had a Tinder profile, I'd swipe right for Italy in a flash. ) I like to stretch the holiday vibe as long as possible (pre and post) and enjoy an extensive and meticulous research phase. I love comparing different countries, cities, travel and accommodation options, tourist attractions, restaurants, markets, shopping opportunities and so on. There is nothing I enjoy more than an afternoon of cross-referencing TripAdvisor with blogs and other travel articles, weeding out the paid reviewers and assessing any response to a negative review. This was a start. I had to be able to cope before I could heal. Over the next few months, I experimented with becoming a neutral observer of my panic. Instead of identifying with it and believing my internal, freaked-out voice, I'd witness it. I had no idea I'd revisit this practice on a much larger scale in the future, when the stakes would be considerably higher. Dr Liebgold suggested calling my fearful voice my boo voice. But don't let it scare you, he said. I began cultivating awareness around that voice. When it showed up, I listened to what it said but resisted the urge to identify with it or believe it. Sometimes this worked. Your best defense against colds, flus, and allergies is to build a strong immune system. The immune system is composed of a complex network of organs containing cells that recognize foreign substances in the body and try to destroy them.

It protects the body from invaders such as germs, viruses, and bacteria. When functioning optimally, the immune system can ward off illness and disease. The strength of your immune system is determined by whether you get enough of the right exercise, what kinds of foods you eat, how well you manage stress, and how much you rely on sugar as an energy source. Now that you that know burning fat is the key to effortless endurance, how can you train your body to burn more fat? Simple--just figure out when you're burning fat and design a training program based upon heart-rate monitoring that will take you there more often. Before I tell you how to put together a heart-rate monitoring training program, I will share with you how I got involved with this technology in the first place. My original infatuation with heart-rate monitors and target-zone strategies stemmed from a desire to understand what was happening to me as I trained. I wanted more than to simply go out every day and do whatever I felt like. If turning off your phone all day long makes you feel too disconnected, at least turn off notifications that aren't likely to be emergencies. Set your phone to only buzz if your child's school calls, for example. Or, designate break times during the day to check your messages, in case something is important. Do not allow your personal device to take you away from your work. Do you spend a lot of time Googling topics or looking for information unrelated to work? That's a bad idea for many reasons, but most importantly, your IT department may be tracking your work online. If it turns out you spend hours each week (or each day) on non-work related tasks on your work computer, you may find yourself out of a job. Especially if you work in an open floor plan, it is very difficult to avoid interruptions. It was not painful, but it was tedious. Dr Khaled's team placed the harvested stem cells in cold storage, then they hit me with two massive blasts of chemo to destroy the remaining cancer cells in my blood marrow.

Then they infused the healthy stem cells back into my body, where they multiplied and produced new blood cells. At the end of the scariest year of my life, God gave me a miracle. My numbers came down. I was in remission at last. I now celebrate three birthdays every year--my physical birthday on May 3, 1940; my spiritual birthday when I committed my life to God on February 22, 1968; and my cancer remission birthday, February 10, 2012. Nearly five years after telling Dr Reynolds that my daily theme would be The Mission Is Remission, I can safely say, Mission accomplished. The occasional bad review does not deter me, but an overly defensive or poorly judged reply from hotel management can. In a couple of cases I have contacted a manager and got a great deal from them directly. `The man who goes alone can start today; but he who travels with another must wait till that other is ready, and it may be a long time before they get off. ' To set the scene I google `insider tips' or `local tips' for my destination, read articles and watch movies set there and learn a sprinkling of the language - even a few words can make a huge difference to the welcome you receive. I've been upgraded to nicer rooms, been told about hidden restaurants only known to locals, and even been invited to people's homes because I've fumbled my way through a few sentences with my dodgy accent. Have a look at busuu. com, duolingo. Many times it did not. Sometimes I'd say, Stop!

out loud and then take a few conscious, calming breaths. During this time, I noticed there was something familiar, and possibly ancient, about my fear. I sensed that I'd carried it with me long before 9/11. I'd been taught fear. I'd inherited it. Part of me wanted to cling to it because it was what I knew. If I released my fear, what would remain? I worried I'd be empty. Early on I had no plan other than to run as much and for as long as I could. On certain days I'd run harder than on others--when I felt like it. On other days I'd take it easy, if that was all I wanted to do. Yet too many times I wondered if I was wasting my time. Was I getting anywhere? I fell into the trap of measuring and assessing my progress in terms of how well I performed each and every day. That became a painful and disconcerting path, turning into a cycle of trying to outdo myself each time I went out, either for training runs or competitive events. I wanted to enjoy running and feel as though I was benefiting physically, emotionally, and intellectually. Later on, as a coach, I wanted to draw from the experiences I had to make my life and the lives of others better. I wanted it all, enjoyment of the process and a sense of what Tony Robbins likes to call Constant and Never-Ending Improvement (CANI). However, if you have too much engagement with colleagues, you may be losing valuable work hours every day. How can you plan to save time?

Sunday, 24 May 2020

Self-esteem is the collection of beliefs and feelings

My decorations lasted until I got in the taxi. I felt kittenish, overdone, and dishonest. You should take each step and carry it out not only with joy, but also with great purpose. Check if this will change your perception of the world that is around you or even your mood, and see if it can still be possible to bring it to more of the daily behaviors that you take part in. after that, you can take the next step and see if it is possible to carve out a little amount of time for meditation, maybe immediately after waking up or before retiring to bed. You understand where some of your biggest overthinking triggers are, you're working on gradually removing or lessening the things in your life that tend to cause information overload, and now it's time to address the chaos inside your mind. In recent years, the idea of clearing your mind in order to be able to focus on life's goals or daily tasks has become very popular. Many writers and speakers have offered tons of knowledge and tips for how people can start the process of sorting through, evaluating and then removing unwanted clutter from their minds. I believe that an important first step in this process is to examine and understand what is clogging up your mind. This way, you can begin to connect those sources of overthinking with the thoughts running through your mind. Cleaning up the source of overthinking is just as important as removing the individual thoughts from your brain. And remember, human beings are programmed to take in and process information. There are things you notice while biking which you don't when driving a car. There are also things you notice when walking which you won't see if you're riding a bicycle. Of course, this change has brought physical benefits as well, as I'm simply moving around more, rather than sitting in a car for hours. I've also given up the position of CEO in the company I own, and have taken a back seat. Many of my friends also perceived this as a retreat, but the opposite is true. Stepping back became a step upwards, as it enabled me to create new avenues for activity within the company. My change in position helped me shake off old habits. This has proved to be a positive experience for me, as well as for my staff.

I also changed the way that my small but dedicated team of employees is remunerated. In addition to their level of responsibility and contribution to the company, we now consider the needs of their families. Your mind will chalk up your cowardly acts and ignore your acts of heroism. Unfortunately, every example of you acting like a wussy only strengthens your belief that you are a coward. The brain works like this: your actions must be congruent with how you see yourself. If you do anything out of the ordinary, which against your self-perception, your brain will just skip over it and ignore putting it in your memory base. Instead, it will only register and store the cowardly beliefs that you continue to have about yourself. Why? Because your belief systems is what dominates your thinking. This is how powerful and influential your belief system is. Your mind filters everything out through your beliefs. Unfortunately, most people have self-limiting beliefs about themselves. Give yourself an entirely new day to edit down your list. Budget a day or two for revision--you may not get it right the first time. It's only going to take a day to give yourself the time to imagine your funeral. But expect that it will take several days to reflect and process on what the exercise has shown you. Remember to save one day at the end of the week for rest and reward. Filling in the time frame and mission should require less than a day. You'll spend the bulk of your week mapping out a week-to-week or month-to-month strategy. Remember to set aside at least a day for rest and rewards.

Spend the first few days practicing breathing when lying down, for one or two minutes at a time. Repeat this, and the rest of the Centering exercises, three to seven times a day. I wiped off the lipstick and as much eye makeup as I could and stowed the earrings in my pocket. I left the necklace on, though, because it felt nicely cool against my collarbone. I went into the restaurant wearing, as it turned out, just one added thing. A few days beforehand, Anne and I had gone out for pizza with the little girls, and I'd decided on the spot to tell her about my experiment. I'd been nervous and thick-tongued as I apologized for the omissions and explained why I'd not chimed in as often as I might have with the shopping talk. Anne's reaction had been subdued and typically matter-of-fact. You might have looked a bit grizzly now and then, but none of us are winning any articleants, are we? She'd reached for a crust that Eva was flailing. I really never noticed anything except the haircuts, she'd said, laughing, and you told me all about those. It was the best bubble-popping of my life. Some of this information is stubborn, triggering emotional responses that can't just be clicked and dragged to the recycle bin like on our computers! It will take some time and focus to get into a routine and make real progress toward clearing your mind and learning to organize and evaluate the value of thoughts and feelings as you continue living your life. This journey is the start of a life-changing and lifelong process. Just because you banish chaotic thinking now, doesn't mean it's never going to try and creep up on you again in the future. Have confidence in yourself and your ability to move forward. So, what do I mean when I say, declutter the mind? Put simply, there is no way for you to start cultivating better habits and more positive thinking without first clearing away the thoughts that are hindering your progress. Many thoughts and habitual cycles of thought are connected to emotions that hold us back and even block our views of what's really going on.

We've talked already about how outside influence and inner turmoil can manifest into a distorted view or evaluation of a loved one, a coworker, parent, or even child. Some people take in so much negative information about the world that they lose all sense of trust or respect for people, even complete strangers! My own salary has been reduced, as I don't have as many financial obligations as before. I no longer need to support a family with young children, nor pay a mortgage. Since these duties are behind me, I wanted to do something to make life easier for the younger generation. Personally, I feel that I've gained a great deal from these changes and have not given up anything of real value. I have also consciously modified and enriched my relationships with my significant others -- spouse, family and friends. I now enjoy my time with them much more than in the past. I have found that my growing sensitivity to them has enriched my sensitivity to myself, as well as their understanding of me. In turn, this new attitude has also enhanced my ability to respond in a mindful and thoughtful manner to other people generally. There are thus many situations where I now feel the positive effects of the integration of the emotional, logical, physical and social dimensions that the wisdom years offer us. The more I mindfully activate this integration, in whatever I am doing, the more fulfilling my life becomes. They believe with certainty that these negative beliefs are true when they may not be. In other words, they have fused with these limiting beliefs. When you are fused with negative beliefs, they can paralyze your thinking and limit you from reaching future goals in your life, work, training, and relationships. These limiting beliefs will hold you back from growing. Truthfully, the majority of your belief system is about your self-identity and what you can't do. The sad part is that most of your limiting beliefs about yourself are false. Nevertheless, these false beliefs are true to your reality. You inadvertently conditioned yourself to believe these lies.

However, with the defusion techniques you have learned in this piece of writing, coupled with the new experiences or reference points you've created, you can part company with these false distortions that have held you back for years and kept you in fear mode. Let's go back to the example of you believing you're not good with numbers. Allow another day or two to make sure that you're able to breathe properly in a sitting position. Spend the remainder of the week practicing while standing. Make sure to set aside the last day for rest, when you do nothing but reward yourself for having accomplished these activities. Your intention will be to learn to Center. After you pick your point, begin proper breathing. Check for tension in your key muscles. Do this for a day or two, until you can get your key muscles relatively relaxed in less than seven breaths. Give yourself at least two days to find your center in seven breaths or less. Spend a day or two trying out different process cues and directing your energy. Remember to save the last day for rest and reward. I'd guessed a year ago that Anne would be amused by the idea of my experiment. That she still was came as a tremendous relief. What had been emotionally wrenching for me could be a hoot for other women. Since the subject was no longer off-limits, Anne, Grace, and I talked that night at sushi about how strange and eye-opening my experiment had been. I admitted how many questions it had raised, as opposed to providing answers. As we loitered at the counter, our conversation moving to other topics, I felt a total absence of appearance angst. I was just happy to be sitting at dinner with friends, my orthotically supported feet dangling off the stool, and nothing but soy sauce on my lips. Anne and I walked home that night through the warm, familiar Hong Kong streets, passing its sights, signage, and people.

Using the natural people resource in your life

According to a meditation author and a teacher, Lodro Rinzler, mindfulness is just another type of meditation. As highlighted throughout the piece of writing, there are various forms of meditation, and they include visualization and contemplation, but mindfulness is the kind where you introduce your whole mind to a given object. You can improve your awareness of being in the present by following your breath. These feelings raise my spirits and improve my ability to cope with the issues and challenges which I face on a daily basis. While exercising, I'm not in competition with other trainees, nor with myself. I focus solely on my breathing, its quality, and on performing each exercise as well as I can. I also strive to create an integrated flow of thought, emotion and movement while performing each pose. At first, I had to concentrate on each pose separately. But, as I gained experience, I felt that I could relate to the whole series of exercises as one complete flow -- just like life. Once I reached this level, I added power training sessions in order to maintain muscle mass and prevent loss of bone density. Unlike some other members of the club, I don't overexert myself, as developing a muscular body is the last thing that interests me. During classes, I often deviate from the teachers' instructions and perform the exercises according to what feels right to me. The teachers and instructors have learned to accept this behaviour with understanding and respect. This does not mean that your normal self-bashing will suddenly disappear. It will still be there, but by defusing your negative self-talk, you can continue to talk to yourself in a more productive manner. Once you get acquainted with the new manner in which you talk to yourself, your external language will change as well. Instead of sounding hesitant, you'll speak more assertively and decisively, especially in situations where your courage is needed. At times, you may regress to your old self of whining and making excuses, but you'll catch yourself and replace your self-defeating language with words of assurance in the face of a crisis. When you become this consumed with being brave in your life, you'll not only be able to access the skill of courage and audaciousness will now define you. Even though you see yourself as being brave as you begin to find your inner boldness, you still may feel very uncomfortable with that label.

This is understandable because, in the past, you saw yourself as a low-life coward. Unfortunately, this is still how you see yourself no matter how many new courageous acts you accomplish in the face of danger. This negative perception of yourself is going to change very soon. Maybe you're presenting your team's findings to the grant review panel. Maybe you just need to confront your baby-sitter about being late again. There are literally scores of performances throughout the week, throughout each day, in which to give your newfound skills a road test. Don't look for an Olympic-sized trial or a national convention to give them a spin. You want to work up to those events. You want to get some practice beforehand, some feedback by which you can refine your skills. You want an opportunity that causes your heart to beat a little faster, not go into seizure. Once you've got your event picked out--the confrontation or presentation, the decision or negotiation--take a minute to run through the following checklist. It's not a test; it's just a quickie review, a chance to check off all that you need to have dealt with if you're to go out and give your best. How could I do a better job buying those? On the way home, I finally stopped into the new department store all my girlfriends had been raving about so many months ago. Like the designer-knockoff store, it was a danger zone of affordable delights. I tried on a lot of things, identified a few favorites, and then left. With nothing. The security guard was so suspicious of this madness, he checked the contents of my kiddie-stained backpack on my way out. How could anyone exit the store without at least one cheap, trendy garment?

I did. I went home, had dinner, went to bed. The next morning, I went back there and plucked my favorites off the racks again. This is what is known as mindfulness meditation. Among the Buddhists, it is known as Shamatha. Rinzler also adds that eating could also be an additional way of practicing mindfulness. He says that a person can be mindful of their food, while tasting it, and when they finally drift off into all kinds of thoughts, they return to taste the food again. That is what can be referred to as the act of mindfulness. Rinzler also explains that the whole process of meditation can predate the idea of mindfulness. In most cases, it is aligned with the Buddha's time, where the Buddha himself discovered that wholly focusing on his breath would enable him to see the reality and attain meditation more efficiently. Fast track to the modern age, the world witnessed the 5 mindfulness trainings, courtesy of a Vietnamese Buddhist monk, Thich Nhat Hanh. He is also well known for his teachings on mindfulness. It does not really matter whether you desire to learn about the various methodologies of meditation, or maybe you just want to be more mindful in your day to day life to lower stress, there is still a number of evidence that you can use to help in harnessing your mind to be in the present, and also improve both your physical and mental health. Often, once class is over, they ask me to explain what motivates me and how I use the exercises to achieve my personal goals. Even though I maintain my schedule at the gym rigorously, I don't consider myself an athlete or sportsman. I have no desire to become a marathon runner, a muscle-building freak or a yoga geek. I'm not addicted to the physical dimension of the training. Rather, I focus on the synergy of the physical with the cognitive, the emotional and the social, elements which act together to create an integrated personality. Once I had mastered the exercises offered by the club, I created my own brief regime comprising a set of basic poses. I meticulously perform them every morning before I start my day.

The daily repetition of the same exercises has become an enjoyable habit, providing both physical and mental satisfaction. In addition to attending the health club, and my own daily exercise regime, a conscious awareness of how I activate my body has become an integral part of my daily routine. Whatever activity I do -- walking, resting, sitting, typing, attending meetings or even washing dishes -- becomes a springboard for awareness of my body and my breathing, and for the mindful appreciation of being in the here and now. You are about to demolish it. In fact, I would say you are already there; you just need that final push to accept that you're now a courageous person. This is the final step in your transformation to eliminate your old cowardly persona and step into your new life as a courageous human being. Once you can look in the mirror and see not only a brave soul, you should be proud as hell of who you are, as you know you have made it. This piece of writing will show you how. You are who you are because of your beliefs. Your belief system is what you believe in and assume is true. Your beliefs run your life. Most of what you think, say and do is based on your belief system. If you feel you're not ready, or that you could be more ready, well--join the club. All of us go into performances thinking we could have benefited from one more dry run, one more hour of study, a little more sleep. You have the luxury now of getting more ready: You can go back to the pieces of writing you need to review one more time. You can brush up on the skills you're not so sure you have. But at some point, you need to accept that you're never going to be perfectly ready. You've got to stop making excuses. Just commit to doing the best you can.

So go for it. Try to resist evaluating yourself in midperformance. When you're done, when the performance is past, turn the article. I checked to make sure I'd gotten the sizing correct and went up to the sales desk. I was in and out in about twenty minutes. By separating the delight of the costume box (day one) from the business of buying (day two) I'd avoided the quicksand of all-too-available desires. It felt like a success. Whether I felt really terrific about spending the money at all was another issue. Back home, I collected my receipts, took them over to my empty jar, and looked at both. What I'd spent was not an overwhelming amount of money, or one that John would freak out over, especially since the most expensive items were shoes to remedy foot pain I'd been griping about for months. Still, it wasn't as if I'd spent the money on food, medicine, or charity. A year of self-reflection had highlighted many of my own needs in a positive and proactive way, but it had not erased the needy world that lay beyond: that Cameroonian schoolgirl I'd been inspired by or Blue-Flower Shirt, the homeless old woman who still sat near the back entrance of our building. I was still facing a crisis of conscience: how could I live with a self that needed new jeans once in a while, even when this trivial spending might mean so much more to another human being? A recent study on this topic discovered that those who practice mindfulness had healthier levels of glucose; implying self-focus and improved focus could help in fighting unhealthy eating habits and obesity. In addition to that, it has also been discovered that mindfulness meditation has some relationships to improved qualities of life among older adults who, in other instances, would be using pills. It has also been linked to lowered dependency on opioid drugs, improved focus, as well as reduced levels of depression and anxiety. But perhaps one thing that is very remarkable is the fact that positive thinking and mindfulness have a beneficial effect of mindfulness meditation on the body. So, Where Does the Confusion Occurs? The mix-up lies in the fact that one of the most universally recognized types of meditation is known as mindfulness meditation.

You no longer have to do it all on your own

Mindfulness meditation is therefore a type of clear mind meditation. Attention is usually paid to the natural rhythm of the breath while sitting, as well as to the rhythm of walking slowly. This, on its own, can have a very huge impact on your life. During my entire adult life I had dealt with complex social issues covering many fields. This experience had enabled me to develop advanced cognitive, mental and social skills. I therefore decided that I would try to find out how to harness these positive characteristics in order to improve my physical state, if such a thing were possible. When I told my family physician that I was about to embark on a structured process aimed at enhancing my functional age she was very doubtful: `I don't know of even a single piece of medical evidence which would indicate that what you want to achieve is possible. Just leave this nonsense alone. ' Although I had failed to convince her, I needed her co-operation, so I asked that she approve comprehensive quarterly blood and urine tests. These tests are simple and cheap, commonly used by family doctors for initial detection of changes in a patient's health. Comparing each quarter's results to previous tests would be a simple way of learning whether my physical health had deteriorated, remained stable or improved. In addition, I signed up with a health club near my home, intending to use their facilities and classes rather than to undertake a physical training regime, which is what most members of such clubs want. You will notice that people will start to treat you differently; your loved ones will comment on how you've changed and compliment you on your transformation; people at work will give you a new sense of admiration; those at the gym will move out of your way when you walk towards them; everyone in your life will treat you differently when you have found your new sense of courage in life. You don't even have to open your mouth or say a word; they will notice the new sense of power in the way you stand and walk.

All because you have developed one new virtue in your life. The value of courage. Having the ability to access your bravery is one of the most empowering feelings in life. Choosing to move on is easier, however, when we're armed and ready to deal with the inevitable mistakes. Because mental toughness is best taught by example, this piece of writing focuses on individuals who have overcome major setbacks. You can learn how to incorporate the five-step recovery strategy into your daily life by turning to Appendix G. And now you're ready to put it all together and go for it. Remember, turn to Appendix G for your own Resilience Plan. Striving for excellence motivates you; striving for perfection is demoralizing. If you've been following me from the beginning, you've met quite a few of my clients by now. Each of them has struggled with issues like your own. Each of them has adopted one or more of the strategies explored so far. Why not go in and have a quick look before lunch? Within ten minutes, my blood pressure was up, my heart was beating in time with the techno music, and I was moving from rack to rack scowling, pawing for my size, snarling at people who blocked the mirrors, and piling my arms with items I neither needed nor wanted. But they were being offered to me, and although none of them fit, or looked good, or delighted me in any way, I soldiered on, disbelieving my own dissatisfaction. Headache, dry mouth, and a bad case of mall-induced lower-back fatigue finally shut me down around three. I hobbled away to a cafe to lick my wounds, carrying a plastic bag with a brown T-shirt in it I didn't even like very much. I bought an iced oolong tea and crumpled into a chair. What the hell had happened to me in there?

Well, the music. The lighting. The prices. At the end, the method is just an aide; and it is not really the experience. The fact that a hammer can help build a house does not really mean that it is the house. In the same manner, the practice of meditation is not an end on its own. At times, we may wander off and even do all manners of other things, but there will always be some sort of stillness. It is not easy to grab a lifestyle magazine without coming across the mention of the main benefits of meditation and mindfulness. You will experience the same each time you go through your yoga-related social media articles. It would be very important to debunk the following common myths: mindfulness is not thinking so hard about something. On the other hand, meditation is not all about shutting down the mind like an off switch, which might appear so boring. The two practices are life skills whose main aim is to offer you the tools needed for accessing inner peace. I also wanted to train my body, but with a different goal in mind. My purpose was to become proficient at activating my body, so that I could achieve a synergy that would involve the four dimensions of my make-up simultaneously. Of all the types of exercise offered at the club, I found that yoga and Pilates best served my purpose. My practice of both disciplines has improved the technique and quality of my breathing. I have acquired the skill of prolonging my inhalations and extending my exhalations throughout the length of my body. This process enriches my brain with oxygen and improves its functioning. It also puts it in a state of cognitive and emotional alertness.

The focus on inhalations and exhalations means that my breathing in effect leads my body throughout the exercises. This transforms each session, and each time I feel a holistic enjoyment flood my body. I leave the class feeling a sense of empowerment and satisfaction. This is what this courage-seeking program has taught you. Bravery is not an elusive or inherent trait; one is not born with this gift of courage. It is a skill. You just have to learn how to be proactive by learning how to hone sharpen it, But as you continue to live a courage-driven life instead of your old, fear-driven one, more positive shifts will begin to take place. You will start realizing more and more how to see the world from a perspective of being brave. When your viewpoints and perspective start to veer from a position of courage, so will your language. First, your self-talk will sound completely out of the ordinary. Instead of the usual beat-down you give yourself, you will speak to yourself in a more encouraging manner. Each of them has put the program to the test. Now it's your turn. I want you to look at your appointment piece of writing, Filofax, or Palm Pilot and zero in on some event in the very near future for which you'll need to be in top form. Have you got a deadline threatening? A Little League game to ump? A pitch to make to a new client? A real estate deal you want to close?

An investment you've got to decide whether to sell? Maybe you're interviewing for a job. Maybe you're meeting with a friend in crisis and you really want to say the right thing. My own lack of a specific goal, whereas in the morning I'd had one. Shopping for things I need isn't leisure; it's a task, just like many others. And shopping for things I don't need yields buying things I don't need. (Plus a headache. ) I also wanted something to show for participating in all this unpleasantness. I don't want to leave here empty-handed. But would it be so bad if I did? I gulped down some headache medicine and thought about the new jeans I still didn't have. They also depend on the ability to be entirely focused on the current moment. They also offer a way of lowering suffering and increasing happiness. We are living in a point of time where eastern philosophy is starting to get into the mainstream western way of life. Words such as meditation and mindfulness are already forming part of the day-to-day conversations. But the question that rises up is if these words are really interchangeable. Since these terms are often used in a similar context, confusion concerning their differences is entirely understandable.

This idea is as powerful as duplicating yourself many times

It basically cultivates access to the main aspects of our own bodies and minds that our sanity relies on. Mindfulness tends to restore the dimensions of our being due to the fact that it includes kindness and tenderness towards ourselves. The mentioned have never been missing, but we have just been absorbed somewhere else. In the piece of writing, he suggests how we should take farewell of life: `End thy journey in content, just as an olive falls off when it is ripe, blessing nature who produced it, and thanking the tree on which it grew. '4 We each have our own journey to follow. Mine started over fifteen years ago. You may recall my surprise at receiving a formal letter from the Department of Social Security informing me of my eligibility for the old age pension (piece of writing 1). The authorities were classifying me as old, while I felt that I was still in the prime of life. The surprise I felt led me to embark on a journey of reflection, research and personal experimentation, one which I've shared with you over the course of this piece of writing. While the lessons to be learned are applicable to older people as a group, each of us is unique, meaning that we each should pave our own way on our journey of individuation. In this final piece of writing I want to tell the story of my own personal journey. Following my initial surprise at being classified as old, the question of how many years I had left made me feel very anxious. Sometimes the best ideas for actions come from places you least suspected. The point is, take risk. Think big. You can always trim down any ambitious behaviors. As you start to take action, make sure your steps are productive and aligned with fighting your obstacles. One of the main problems you may have while chasing down your obstacle is the tendency to disguise procrastination into meaningless busy work. Your cowardly ways of wanting to avoid confrontation will emerge in many different forms.

Common unproductive actions that seem purposeful but are actually very counterproductive can include excessive desires to do research or spending lots of time on the Internet. These are both actions that can lead to you being stuck on the treadmill of getting nowhere with your resilience skills. Look for these types of behavior patterns that take you out of doing productive work. Now it's me. It comes from my life. Imperfections are a part of life, she continues. You take them and use them as part of what you're doing until they're no longer imperfections--they're assets. They make the moment more interesting, funny, dramatic. They're yours. They're something you control, rather than something that controls you. Unhappiness over not being perfect is still something Polly fights. She was raised to believe that if you couldn't do something perfectly, then you shouldn't do it at all. I lived that belief for nearly seventy years, she notes. I had loads of things I wanted to do with my time--reading, eating out--but my feet were sweaty and unsupported, my underpants were shredded, and for months my deflated breasts had been swimming in brassieres with underwires that dug into my skin. It was time. Early on a Saturday morning, I headed out to Causeway Bay. If the elegant Landmark was the crowned head of retail in Hong Kong, then the Times Square mall complex was the beating heart. The nine-story shopping hub was positioned at the intersection of several major roads, surrounded by a maze-like pedestrian shopping district, and sat atop a subway artery that pumped shoppers directly into the basement. By three in the afternoon, crowd-control police would be needed, and there'd be a risk of being swept in the wrong direction by the hordes or getting slammed from behind by someone's overloaded stroller. Wary of these hazards, I arrived before ten, while the streets were still being swept up from the frenzy of the night before.

This trip began with promise. I did shoes first--comfortable sandals recommended by my podiatrist. I enjoyed trying on the colors and styles, found a pair I liked, and ordered them. Zinn, who authored the Unexpected Power of Mindfulness Meditation, went ahead to add some very important point. He says that each time a mind clarifies and opens, the heart will also clarify and opens. Mindfulness also releases the happy chemicals in the brain, and also relaxes the tension that is around pain, improves digestion and reduces blood pressure. Mindfulness is so easy to practice and its effects are very amazing. It is not really bad when all that is required of us is to just pay attention, which is what we should all be doing but tend to forget. Each time, we pay attention; change becomes so easy to affect. Meditation and mindfulness can just be referred to as the mirror-like reflections of each other. Meditation expands and nurtures mindfulness while mindfulness enriches and supports meditation. While meditation is always practiced for a given amount of time, mindfulness can be used in any situation all across the day. My family and personal medical histories were hardly encouraging. My father died of myocardial in-farction aged 47. My mother and my only sister had also died relatively young, after long and painful declines caused by dementia. For myself, I've been living with only one kidney since 1999, when the other one was removed due to cancer. In addition, like others in my family, I suffer from chronic high blood pressure. The odds of a long life are definitely stacked against me. While most people can expect to live for a further ten years after retirement, it seemed unlikely that I could count myself among them.

Naturally, I was extremely concerned at this prospect, and doubtful whether there was anything I could do about it. Thus motivated, I set out to analyze my chances of a longer lifespan and try to figure out a way to change what seemed like my fate. While the prospects for enhancing my functional age seemed dire, the other dimensions of my make-up were much more positive. Remember that your mind can rationalize and justify any action as important. But all you're doing is just lying to yourself. Once again, your integrity is key, including the way you must police yourself to make sure you stay on track and not try to get out of your action plan. When in doubt, always ask yourself this question - Does taking this action get me closer to defeating the obstacle? If the answer is Yes, take the action. If the answer is No, realize that you are just procrastinating and trying to get out of doing the necessary work. When this happens, refer to your why. If you have a strong enough why, it should kick you in the butt and motivate you to take meaningful action and help you get closer to toppling the obstacle. By confronting your fears, addressing your three cowardly traits, making courage a habit and becoming resilient, your life will drastically change for the better. Your whole world will start to shift. I'll probably never completely shake it. But never is something Polly is saying less often these days. With every walk she makes from the wings to the light--and she's recently gone in front of audiences from Los Angeles to New York--she gets closer to shedding her fear of being less than perfect. This is who I am, says Polly. The light is where I belong. The knowledge of that will always carry me through, no matter how fearful I get in the wings. She reflects a moment--the kind of pause that makes her audience hear the lyrics in a whole new way.

For thirty-five years, I let fear get in the way of me being me. I'm not going to let it rob me of one more day. Resilience is a function of resisting the inclination to bog down in anger and remorse. Maybe I should get two pairs? Why do this more often than I had to? I got two. Next I hit a British department store for the bras. I methodically destroyed the size 36 display rack, amassing a great pile of plastic hangers and cardboard packaging in the fitting room beside me. When I located the winning bra, I bought four in a range of useful, boring colors. Buoyed by this success, I waltzed into a shop for chic casualwear and tried on some jeans so awful in cut and fit I laughed out loud. I was feeling good. I was feeling strong. It was nearing noon when I spotted a crowded store known for reasonably priced designer copies. Mindfulness can be described as the awareness of certain things, whereas meditation is the awareness of nothing. There are several forms of meditation. Some of the forms are aimed at creating a focused and clear mind, referred to as Clear Mind meditation. Others are also aimed at developing some altruistic states that include forgiveness, compassion, and loving-kindness. They are also referred to as the open-heart kind of meditation. Other forms of meditation also use the body as a way of developing awareness, such as walking and yoga; others also use sound, as in intoning sacred words and chanting.

Saturday, 23 May 2020

Starting ask people what self-development articles they read

Venting, as it is often referred to, can make you feel much better, almost like a weight has been lifted off your shoulders. When that weight is gone, your head feels much clearer and changing your emotions then becomes easier. Friends or family members who know you well enough might be able to provide some form of insight too and even give you their feedback which could prove to be useful advice. Your emotions can do one of two things. If you are treating the piece of writing as a personal conversation with me, my efforts have been justified. I would like to think that it resonates with you, triggering thoughts and ideas and perhaps written comments of your own. Entering the wisdom years transforms the meanings of our relationships with our spouses, family, friends -- and piece of writings. The process also leads us to re-evaluate the importance of community to our personal development and well-being. Michel Follen, a Belgian demographer, has mapped the places in the world where people live substantially longer than elsewhere, marking these places in blue. Dan Buettner, journalist, researcher and author, has taken Follen's findings one step further. In 2004, he headed a National Geographic expedition tasked with investigating some of these `blue' areas more closely, visiting Okinawa in southern Japan, the Nicoya peninsula in Costa Rica and a Seventh Day Adventist community in the suburb of Loma Linda in Los Angeles. Buettner published his findings in his piece of writing The Blue Zones: Lessons for Living Longer from the People who've Lived the Longest. 6 Buettner corroborated the well-attested evidence that work, physical activity, sound nutrition, belief, optimism and a sense of meaning, as well as family and friends, all contribute to longevity. Here are some sample willingness questions that I use after experiencing a severe setback. Play around with them and adjust them to your own personal needs. These are just some sample willingness questions to engage with your fears that I use to help drive me back into an obstacle instead of running away from it. Experiment with these questions or come up with your own. The more you get in touch with your capacity to accept your upcoming experience, the better your chance of defeating the challenge. By accepting the future events of battling the adversity, every action I took brought me closer to becoming the man I wanted to be and living the life I dreamed about.

You can do the same. Only by working with your fears can you ever free yourself from the scared prison in which you have become locked. Now, let's go back to my most recent challenge: Taking care and getting my dog, Neville, healthy again. In the journey to heal Neville, Diane and I went through some major ups and downs and twist and turns from this story of resilience. As her name and dive were announced, the crowd hushed. But as she assumed her position, Michelle heard stomping feet and then random claps and then a thousand teacups tinkling against stairs and railings and seats. At first I thought a fight had broken out in the audience, she says, but then I realized they were trying to distract me. I thought, The nerve! So I said a few expletives, raised my arms, and said to myself, I'm gonna show them. Michelle nailed the dive--she knew it when she hit the water. The scoreboard would read all nines. But what she didn't expect, when she came out of the water, was total silence. She had hushed the entire audience. They had thought I'd crumble, Michelle says. He was surprised by my comment, but quiet about it, and seemed to understand that the joy for me, in this outfit, was looking the way he needed me to. It was a weird party. During the cocktail hour, while young beauties in their Truly Elegant frocks flitted about taking pictures of each other, I stayed wrapped up in a shawl against the polar ventilation system. I quizzed one of John's colleagues about Malaysian sociopolitics and spent a long time at the bar picking out an expensive scotch. At dinner, I swapped mothering war stories with the wives of two partners (warm, approachable, and living lives just like mine) and purposefully faded into the conversational background so I could listen to John talk shop. What I heard surprised me.

John was not in over his head at work--as he so often worried to me; he was, if anything, over other people's heads. He was not struggling to earn a smidgen of respect; he was in fine shape. They can either help you grow and become a better version of yourself, or it can hold you back and destroy your reputation. The former open doors to new and greater opportunities, while the latter will leave you with a reputation that you're someone others should stay away from when you're unstable and emotional. To achieve the former, you need to begin cultivating a positive environment for yourself, one that is going to make it easier to nurture these positive emotions and help you grow. Here's the twist - it's not all about you. That's right, growing your emotions is not going to be an exercise that is entirely focused on you. This time, you're going to be focused on making others around you feel good, which in turn helps you feel good. Humans are social creatures by nature, and doesn't it always feel much better when you know you've done something that makes a positive difference in someone else's life other than yourself? That's how you use your emotions to grow as a person. There is nothing that demotivates you and other people around you quicker than a lack of appreciation. Showing a little gratitude and appreciation every now and then can go a long way towards turning your emotions around. However, he also found that beyond these factors, community has a major impact on longevity. His studies showed that people who enjoy a long life are highly involved in in their communities. Human beings have an inherent need to be part of a community, which if realized contributes to their well-being. However, communities like those described in Buettner's piece of writing are very rare. Most of us do not live in `blue zones'. Nevertheless -- and, indeed, because of this -- we need to give some thought to the relationships we have with the various communities we are involved in, and to their importance for our well-being.

Among other things, the individuation process encourages us to move beyond our individual resources and look for purpose and meaning in the wider society. During the twentieth century, many of us turned our backs on traditional communities as places to live. We sought partial substitutes in communities based around professional and hobby interests and the internet. It seems that this trend is now slowly receding. The key for me was not to let the frustrations and setbacks discourage my goal of getting my dog well again. There were many moments of great heartache and tears. If I would have felt overwhelmed with despair during the experiences, I might have put my dog down. But I was always able to bounce back from every barrier and hurdle that came in our direction with the mindset of learning something valuable that I can apply to my life and heal his. For example, we decided to have Neville's leg amputated as cancer had completely destroyed his left femur. After having his leg removed, Neville struggled big time to stand up and move. Seeing him confused and falling repeatedly was beyond heartbreaking. But through it all, he adapted to his new life as a three-pawed dog. The lessons I gained during his new life without his left leg was improvising, adapting and overcoming. Watching him grow and adapt to his new world was awe-inspiring. They didn't know I loved that kind of pressure. The Chinese officials were highly apologetic. They were embarrassed by the behavior of the audience; their apology to Michelle and their warning to future audiences were carried in all the newspapers, so that 2 billion people knew what Michelle had been up against. But that only made her victory sweeter. It was the neatest thing, to be in Communist China and hear our national anthem played while I stood at the top of the award platform, notes Michelle.

That was the highlight of my career, really--not the Olympics. The satisfaction of standing up against my competitor and that audience--and succeeding--was huge. Michelle coaches diving now; she's now Michelle Mitchell-Rocha, the head diving coach at the University of Arizona. He was kicking ass. It took me by happy surprise between the salad and main course to feel so proud of my own husband. After all, I did love him. I wanted him to do well in things that were important to him. It felt odd and not entirely comfortable to be the supportive wallflower. But for the first time since arriving in Hong Kong, it felt like something I wanted to do. John did his socializing and nice-making, and then we drifted out to see the sparkling view of Kowloon from the convention center's lobby. I took out my camera. It's been a year, I said. Almost. When you're feeling terrible after a long day, just remembering that there's a lot in your life to be grateful for despite all that is enough to put a smile on your face. Simple phrases like thank you or nice job, maybe even a we couldn't have done it without you can make a real difference in your moral and that of others you spend your time with. No matter whom you interact with, be engaging and go the extra mile to make a connection with them. A genuine human connection is what we all long for deep down inside, and there's no one who is ever going to tell you that they enjoy being lonely. No matter who you're engaging with, build a connection that is meaningful. With family, friends, and colleagues, out to them on a regular basis, congratulate them on little victories accomplished, and remember special moments like their birthdays and anniversaries.