We’re fortunate that wellness is beginning to take center stage in our society. Self-care is all the rage. Mental health is finally getting the awareness it deserves. We’re taking the time to focus on personal growth and ditching the “hustle” for more time with our families. But there’s one area that isn’t getting as much attention: spiritual wellness.

Your overall wellness is made up of several different components that work together to determine the quality of your life. There’s physical health, which means eating right and exercising so you have energy and vitality. There’s emotional health, or the ability to recognize and regulate your emotions in a productive manner. There’s mental health, which is a combination of chemicals in your brain and your attitude toward life. And finally there’s spiritual health, or knowledge of your beliefs, values and purpose in life.

To truly achieve your peak state, you must master all of these dimensions – yet in our fast-paced society, spiritual wellness is often forgotten. Don’t make that mistake. Learning how to improve spiritual health will lead to a more fulfilling life. What is spiritual health?

Spiritual health is an understanding and acceptance of your connection to the world and your place in it. It’s the certainty that your life has a higher purpose – a purpose that goes beyond physical “things” and short-term happiness. That life happens for you, not to you. Spiritual wellness is the desire to do good, to live with gratitude and to bring positivity to the world.

What is spiritual health not? This question is just as vital if you’re wondering how to improve spiritual health. Spiritual wellness may or may not include religion – that is a personal choice every individual must make. It is not a set of rules, regulations or norms. Yet it is also not a green light to do whatever you want, regardless of others’ feelings. There is no one path to spiritual wellness, but it always involves living your life with balance and purpose. Why is spiritual wellness important?

When you achieve spiritual wellness, you have made peace with your life. You look at obstacles as opportunities and know that no matter what happens, it is all a part of the journey. This mindset allows you to be flexible and adaptable, solving problems as they arise. These skills in turn help you achieve your goals faster, create healthy relationships, make tough decisions and be fully present to enjoy your life.

Spiritual wellness uses the law of attraction to create a cycle of positivity in your life. When you emanate positivity and peace, you bring more of it into your life. When you have a healthy relationship with yourself, you’ll attract others who also respect you. When you lead from the heart, you invite others to do the same. So what is spiritual health, really? It’s everything. How to improve spiritual health

Spiritual wellness is the highest level of life mastery. It’s more difficult to achieve than physical or emotional health. That’s why “contribution and spirituality” are at the pinnacle of Tony Robbins’ Pyramid of Mastery. It isn’t easy to achieve, but with these spiritual wellness activities, it is possible.

1. Connect with your purpose

If you’re living life without a sense of purpose, you’re bound to feel unfulfilled, aimless and even hopeless. Your purpose gives your life direction and meaning, connecting you to the knowledge that life isn’t about “me,” it’s about “we.” It’s about serving something greater than yourself. So what is your purpose in life? Discovering how to improve spiritual wellness involves deep self-reflection about your needs, values and beliefs and what brings you the most joy.

2. Create spiritual habits

The first spiritual wellness activities that come to mind for many of us are probably meditation and yoga. They’ve become popular and they are proven to work, so if these activities appeal to you, make them a part of your daily routine. You can use Tony’s priming exercise to incorporate elements of meditation, visualization and incantations. Spiritual habits can also include things like walking in nature, gardening, reading, journaling, creating art, listening to music and more. Any activity that gives you an opportunity for self-reflection and makes you feel at peace is an opportunity to improve your spiritual wellness.

3. Practice mindfulness

Mindfulness is the ability to notice, focus on and fully feel whatever is happening in the moment. It also involves making conscious decisions based on how your actions affect others. When you are mindful, you are fully present in your life and make ethical decisions according to your values – two essential components of spiritual wellness. To practice mindfulness, start paying attention to your emotions, your body and the way you interact with others. Get off your phone and get away from social media. Practice deep listening with your loved ones and make time for what matters most: your relationships.

4. Adopt an attitude of gratitude

While meditation or yoga may not be for you, gratitude is one habit everyone needs to adopt. As Tony says, “When you are grateful, fear disappears and abundance appears.” The first step is to examine the limiting beliefs that are holding you back. Instead of giving in to these negative thoughts, replace them with empowering ones. Make a list of everything you have to be grateful for. Reframe negative experiences and ask yourself, “What is the opportunity here?” Remember, spiritual wellness is a mindset, but it’s also a set of actions you can take every day.

5. Give back

Giving back is one of the most powerful spiritual wellness activities. It reminds us of all the things we have to be grateful for, and it fulfills some of our deepest human needs, like significance and contribution. Whether you donate time, money or skills, giving back connects you to your community and to your purpose in ways nothing else can. You won’t just answer the question, “What is spiritual health?” – you’ll experience it for yourself.

• Finding your true self is an act of love. Expressing it is an act of rebellion.

• A sign of growth is having more tolerance for discomfort. But it’s also having less tolerance for bullshit.

• Who you are is not your fault, but it is your responsibility.

• Procrastination is the refusal or inability to be with difficult emotions.

• Desires that arise in agitation are more aligned with your ego. Desires that arise in stillness are more aligned with your soul.

• The moment before letting go is often when we grip the hardest.

• You don’t find your ground by looking for stability. You find your ground by relaxing into instability.

• What you hate most in others is usually what you hate most in yourself.

• The biggest life hack is to become your own best friend. Everything is easier when you do.

• The more comfortable you become in your own skin, the less you need to manufacture the world around you for comfort.

• An interesting thing happens when you start to like yourself. You no longer need all the things you thought you needed to be happy.

• If you don’t train your mind to appreciate what is good, you’ll continue to look for something better in the future, even when things are great.

• The belief that there is some future moment more worth our presence than the one we’re in right now is why we miss our lives.

• There is no set of conditions that leads to lasting happiness. Lasting happiness doesn’t come from conditions; it comes from learning to flow with conditions.

• Spend more time cultivating a mind that is not attached to material things than time spent accumulating them.

• Sometimes we need to get out of alignment with the rest of the world to get back into alignment with ourselves.

• Real confidence looks like humility. You no longer need to advertise your value because it comes from a place that does not require the validation of others.

https://twitter.com/corymuscara/status/1594717233334427656?s=20&t=m4nvGsZhRc_jREWTKjrBuA

https://seelearning.emory.edu/resources-research

Vital closing reflection from Kensho: there is no one size fits all, but our system gives clear signals if you know how to listen. This is generally obscured because of the activity of our (thinking) minds, and we tend to live very much in our heads. Thinking, worrying, analysing, optimising, bettering, etc. All mental.

Fun experiment: try to observe and see how much of the day you actually spend in thought.

Something not many people realise, is that with thought also comes muscular tension. All in all, the thinking mind consumes tons of energy during the day. The way out of this is to literally become still. Look at sleep. It's the time we restore our energy. The one time we don't think all the time, move all the time etc. and this is the time everything gets a breather and we re-energize.

I'd add to this that the way out of ailments is to not treat the symptoms, but to go to the root. The root of our issues often lies much deeper than we initially see and causes many of our habits, patterns and consequent suffering.

To put it bluntly: we can eat all the food supplements available in the vitamin store, but if your mind is overstimulated (crypto, news, Twitter, Instagram, etc.) and you don't respect the rest you need, you will suffer the consequences. First mentally, then energetically, and ultimately physically.

The root of any issue may be different for everyone. But the way to get at least a glimpse of the root of any issue, is to stop, listen and see. Literally stop everything that contributes to you losing energy. This again is different for different people.

Engagement is key here. To disengage, is to relax. Turn off the tv, don't watch news, limit social activities, stop drinking coffee and alcohol, stop using drugs, drastically reduce your screen time and incorporate anything into your days that helps increase energy. Go to bed earlier, nap in the afternoon, walk, exercise, change your diet (again personal) etc. etc.

In a way, this is treating the symptoms though...

The thing that is missing is to become aware of the breathe and our thinking minds. Forget what you know about the term 'meditation', just take a moment every day (5-10m to start) to sit with yourself, focus on the breath (breathe deeply first, then relax your breathing with your spine erect) and observe what is happening. No judgment, no rules, no expectations, no nothing, just witnessing.

See if you can feel your system. See if you can observe how the thinking mind does its thing. Again: disengagement.

This is getting long and I'll round up. The sitting and breathing and the change of our patterns and behaviour goes hand in hand. You'll see that the calmer you become inside, the more you disengage, the easier it becomes to change habits and for example sleep better. On the other hand, change the patterns and you will see that sitting and breathing will become easier. It's a vicious circle, but the good kind.

Ok, enough for now. I can continue about what happens when you become completely and utterly still inside (all suffering vanishes), but I'll do that another day. TY Kensho 🙏

quickie

Set an alarm for five to ten minutes. Sit comfortably with your eyes closed and focus on your breath. After a few inhalations and exhalations, on each breath you internally repeat the question: what am I longing for? Don't try too hard, wait for what answers come up during the exhalation. You can also do the exercise separately from your breath. Then repeat a number of times, at a pace that is comfortable for you, the question: what do I long for? do you prefer to write? Then grab a pen and paper to answer the question, keep writing, even - right - if you don't remember anything for a while (and then write that on the paper). also hold this form for five to ten minutes. if you are doing distracted tasks, notice this kindly and without judgment and return to the exercise.

Quicky:

you can also find out together with someone else what you really enjoy. have the other person repeat the following sentence over and over: tell me what you desire, and then answer that question. Game rules:

• the listener does not interrupt; listens in silence

• if the listener feels that your answer is complete, say: thank you

• repeat the sentence, without other stresses

• don't expect anything, let the answers come up and be okay with it if nothing comes up, for now that's the answer

So do not rush yourself, love, and accept yourself and the state you are in. This is your challenge at this very moment. Keep things simple, and have compassion for yourself and others. If you are looking for gradual growth, ask yourself: what would your best version do, right NOW? Does the answer connect to your core, does it give you flows of energy and pure joy? It's straightforward from there: just do that

1. Mind your own business, work with your own hands. We were born for corporation. To work in opposition to one another is to go against nature. Anger and rejection is opposition. We all share the same mind, same fragment of divinity. Therefore I cannot be harmed by those that ignored true good, as non will infect me with their wrong. Nor hate him or be angry. Choose not to be harmed—and you won’t feel harmed. Don’t feel harmed—and you haven’t been.

   Don’t think you can’t do this. No matter how challenging a situation might be, you can respond to it in one of two ways: you can view it as a challenge or a threat, and that choice can make all the difference in how it affects you.

   To quote Brad Stulberg and Steve Magness from their fantastic 2017 book, Peak Performance:

   Some individuals learn to assess stressors as challenges rather than threats. This outlook, which researchers call a “challenge response,” is characterized by viewing stress as something productive, and, much like we’ve written, as a stimulus for growth. In the midst of stress, those who demonstrate a challenge response proactively focus on what they can control. With this outlook, negative emotions like fear and anxiety decrease. This response better enables these individuals to manage and even thrive under stress.

   One way to do this is choosing to view feelings of anxiety, stress, and fear that accompany uncomfortable situations as natural responses that can be redirected toward positive outcomes.

   In fact, you can even view the process of pushing through and reflecting on pain as an opportunity to figure out the lesson or lessons that can be learned. In other words, you can view it as a game of sorts, and the better you get at this game, the more you’ll come to enjoy your struggles and the rewards they provide

2. Quit your books - this i not your gift. Think like this: you are old; don;t then let this directing mind of yours be enslaved any longer. No more jerking to the strings of selfish impulse, no more disquiet at your present or suspicion of your future fate.

3. Change is key. Listen to the universe

4. Every hour of the day give your vigorous attention to the performance of the task in hand. Act is if it were the last of your life.

In other words, our wellbeing is inextricably linked with the wellbeing of others, and every time we harm another, we harm ourselves, directly.

Likewise, every time we act wrongly or succumb to an invitation to hate and rage, we weaken ourselves, and every time we show understanding and kindness, we resonate with what Aurelius refers to as the logos, or the divine rationality that pervades and governs the universe.

This is why Aurelius repeatedly exhorts himself to act with kindness, compassion, and tolerance regardless of others’ behavior. That posture, he believed, is invincible, provided it’s sincere.

“Someone despises me,” he wrote. “That’s their problem. Mine: not to do or say anything despicable. Someone hates me. Their problem. Mine: to be patient and cheerful with everyone, including them. Ready to show them their mistake. Not spitefully, or to show off my own self-control, but in an honest, upright way.”

1. At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”—But it’s nicer here.… So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?

   As Aurelius said, our worth is measured by what we devote our energy to, and we have to assemble our lives ourselves, action by action.

   Thus, every minute of every day is an opportunity to devote ourselves to what’s right, honest, and honorable and to live up our own expectations.

   “The Pythagoreans tell us to look at the stars at daybreak,” Aurelius wrote. “To remind ourselves how they complete the tasks assigned them—always the same tasks, the same way. And their order, purity, nakedness. Stars wear no concealment.”

“I have lived with several Zen masters -- all of them cats.”

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

“It does not matter how long you are spending on the earth, how much money you have gathered or how much attention you have received. It is the amount of positive vibration you have radiated in life that matters,”

1. n other words, I believe the surest path to a good life is to work to gain as much clarity as we can about who we are, what we perceive and believe, and what we want to do (and why), and then to align everything at our disposal toward goals that reflect our realities.

   This is impossible if we can’t escape the desire for praise from others, if we can’t learn to appreciate our own applause above everyone else’s.

   To quote Aurelius again:

Then what is to be prized? An audience clapping? No. No more than the clacking of their tongues. Which is all that public praise amounts to—a clacking of tongues. So we throw out other people’s recognition. What’s left for us to prize? I think it’s this: to do (and not do) what we were designed for. That’s the goal of all trades, all arts, and what each of them aims at: that the thing they create should do what it was designed to do. The nurseryman who cares for the vines, the horse trainer, the dog breeder—this is what they aim at.

*So that’s what we should prize. Hold on to that, and you won’t be tempted to aim at anything else.*7. Find yourself at the moment

In the hustle and bustle of modern-day life, you might wonder, Who has time to meditate? It is easy to get caught up in the rush of day-to-day life and even easier to forget to take time for yourself. This is particularly true if you are a business owner or in another high-stress position with a heavy workload that never seems to relent. However, while it seems counter-intuitive, taking time for yourself is actually one of the most critical things you must do to maintain not only your peace of mind but also your capacity for success. In fact, one of the most effective methods of self-care is guided meditation for busy people. By practicing basic meditation exercises for just a few minutes a day, you will find greater mental clarity, emotional serenity and physical calm. This strategy is known as deliberate practice, which is practicing smarter, not harder. With the help of a skilled guide, the art of meditation is easier than you might think.

Ready to obtain absolute control of your mind? What is guided meditation?

Mindfulness meditation is the practice of learning to ground yourself in the present using mental and physical exercises to focus the mind and body. Guided meditation takes the practice of meditation a step further by adding a coaching element to the process. That is, a third party, whether it be a yoga instructor, meditation guru or even just an audio recording, leads the practitioner through the steps of meditation, guiding them through the physical and mental process of achieving holistic relaxation. By taking the guesswork out of learning how to meditate, guided meditation can help you master the art and practice of meditation in less time than it might have taken if you had tried to meditate without guidance.

techniques on guided meditation for busy people Why is guided meditation for busy people important?

guided meditation for busy woman

How many times have you been so stressed out that you can’t focus or even prioritize your to-do list? When we are under a lot of stress, it is absolutely essential that we learn to take control of our mind and emotions to prevent them from taking control of us. Learning to manage our outlook and feelings becomes even more important the busier our schedules are.

Guided meditation for busy people is one of the most effective methods out there for achieving a sense of calm and quiet, no matter how hectic our lifestyles are, so we can harness our drive to succeed. Guided meditation is particularly effective because it combines the principles of meditation with external guidance, so we do not have to rely on ourselves or our “skillfulness” at meditation for it to be effective. In fact, you don’t even need to know how to meditate; just follow the instructions of your guide. Additionally, when we are following the instructions of a meditation guide, we are less likely to lose track of our meditation by “spacing out.” In this way, following a guide quickens the meditative process, making guided meditation a particularly valuable tool for busy people. Does guided meditation for busy people work?

The efficacy of guided meditation for busy people is backed by scientific research. The National Center for Complementary and Integrative Health (NCCIH) reports on the science of meditation. There is evidence that meditation reduces blood pressure, ameliorates symptoms of irritable bowel syndrome, reduces flares-ups of ulcerative colitis and mitigates symptoms of depression, anxiety and insomnia. Meditation can even help you quit smoking!

When considering guided meditation for busy people, consider meditation’s impact on the brain. The same NCCIH report discusses a 2012 study that compared adults who meditate to adults who don’t. The study found that the participants who did meditate had more folds in the outer layer of the brain (a process called gyrification), which expands the brain’s capacity to process information. Another 2012 study found that meditation directly impacts emotions by acting on a part of the brain (called the amygdala) which processes emotions. A 2013 study found that meditation may slow or even reverse the impact of aging on the brain.

Tony Robbins’ philosophy aligns directly with the principles of guided meditation for busy people. As Tony says, since the mind, body and emotions are interconnected, you can learn to reset your emotions through physical and mental exercises that bring the mind and body into harmony. Furthermore, our subconscious or limiting beliefs often have a direct impact on our lived or “felt” experience of conscious emotions and stress. This is why learning to meditate is so important. Learn more about the role of the subconscious in helping us release toxic emotions.

How to practice guided meditation for busy people

Even if you have not yet found a guide for your meditative practice, you can start right here and now by learning the art of priming. Priming is the conscious act of focusing your mind, emotions and body on the present to activate your peak state. The practice of priming has clear parallels to the practice of meditation, and you can use it as a way to introduce yourself to a meditative practice. Priming alone or in combination with guided meditation for busy people will help you gain the focus, clarity and physical relaxation you need to approach your day (and your workload) with a sense of confidence and serenity.

• Third eye = prefrontal cortex, not your pi

• Introspective and extrospective. Busy in head? meditate on out world. Busy out world = meditate on in world.

• Contra meditate

• Every time you drift = hard = good for your brain neuroplasticity = like a level-up in the stair. It;s a process = ability to refocus

• Sam Harris Waking up app

• Calm or alertness from meditation, combined with breathword. deep in = alert & deep out = calm. Boxed breathing (unnatrual breathing = cost focus = less mind reflection focus left)

• Summary 1:21, breath tips at 1:32

• Disassociation concept: V, U, Flat and Mountain moedel (1:52). Get out of your body experience

1. Ananda Mandela

   Play Video

2. Visualisation 1 Blueprint of your life (helicopter houses and life)

   Visualisation 2 Connect with your life guide (man in camp fire)

   Visualisation 3 from struggling stress to extraordinary success (worry list in sand and fountain of youth)

   Visualisation 4 Treasure box high-performance (schoolhouse with tv)

   Visualisation 5 Happiness meditation

   Visualisation 6 Create the ideal day

3. Ziva

   Ziva (Emmily Flatcher): https://www.youtube.com/watch?v=wMOjveMO5Go (release stress from past) + https://www.youtube.com/watch?v=6FJRxDc0F6M

4. Astral meditation

https://youtube.com/playlist?list=PLdDEisRohjbucErgwTK6STE_pzi3vB9nt

We’re fortunate that wellness is beginning to take center stage in our society. Self-care is all the rage. Mental health is finally getting the awareness it deserves. We’re taking the time to focus on personal growth and ditching the “hustle” for more time with our families. But there’s one area that isn’t getting as much attention: spiritual wellness.

Your overall wellness is made up of several different components that work together to determine the quality of your life. There’s physical health, which means eating right and exercising so you have energy and vitality. There’s emotional health, or the ability to recognize and regulate your emotions in a productive manner. There’s mental health, which is a combination of chemicals in your brain and your attitude toward life. And finally there’s spiritual health, or knowledge of your beliefs, values and purpose in life.

To truly achieve your peak state, you must master all of these dimensions – yet in our fast-paced society, spiritual wellness is often forgotten. Don’t make that mistake. Learning how to improve spiritual health will lead to a more fulfilling life. What is spiritual health?

Spiritual health is an understanding and acceptance of your connection to the world and your place in it. It’s the certainty that your life has a higher purpose – a purpose that goes beyond physical “things” and short-term happiness. That life happens for you, not to you. Spiritual wellness is the desire to do good, to live with gratitude and to bring positivity to the world.

What is spiritual health not? This question is just as vital if you’re wondering how to improve spiritual health. Spiritual wellness may or may not include religion – that is a personal choice every individual must make. It is not a set of rules, regulations or norms. Yet it is also not a green light to do whatever you want, regardless of others’ feelings. There is no one path to spiritual wellness, but it always involves living your life with balance and purpose. Why is spiritual wellness important?

When you achieve spiritual wellness, you have made peace with your life. You look at obstacles as opportunities and know that no matter what happens, it is all a part of the journey. This mindset allows you to be flexible and adaptable, solving problems as they arise. These skills in turn help you achieve your goals faster, create healthy relationships, make tough decisions and be fully present to enjoy your life.

Spiritual wellness uses the law of attraction to create a cycle of positivity in your life. When you emanate positivity and peace, you bring more of it into your life. When you have a healthy relationship with yourself, you’ll attract others who also respect you. When you lead from the heart, you invite others to do the same. So what is spiritual health, really? It’s everything. How to improve spiritual health

Spiritual wellness is the highest level of life mastery. It’s more difficult to achieve than physical or emotional health. That’s why “contribution and spirituality” are at the pinnacle of Tony Robbins’ Pyramid of Mastery. It isn’t easy to achieve, but with these spiritual wellness activities, it is possible.

1. Connect with your purpose

If you’re living life without a sense of purpose, you’re bound to feel unfulfilled, aimless and even hopeless. Your purpose gives your life direction and meaning, connecting you to the knowledge that life isn’t about “me,” it’s about “we.” It’s about serving something greater than yourself. So what is your purpose in life? Discovering how to improve spiritual wellness involves deep self-reflection about your needs, values and beliefs and what brings you the most joy.

2. Create spiritual habits

The first spiritual wellness activities that come to mind for many of us are probably meditation and yoga. They’ve become popular and they are proven to work, so if these activities appeal to you, make them a part of your daily routine. You can use Tony’s priming exercise to incorporate elements of meditation, visualization and incantations. Spiritual habits can also include things like walking in nature, gardening, reading, journaling, creating art, listening to music and more. Any activity that gives you an opportunity for self-reflection and makes you feel at peace is an opportunity to improve your spiritual wellness.

3. Practice mindfulness

Mindfulness is the ability to notice, focus on and fully feel whatever is happening in the moment. It also involves making conscious decisions based on how your actions affect others. When you are mindful, you are fully present in your life and make ethical decisions according to your values – two essential components of spiritual wellness. To practice mindfulness, start paying attention to your emotions, your body and the way you interact with others. Get off your phone and get away from social media. Practice deep listening with your loved ones and make time for what matters most: your relationships.

4. Adopt an attitude of gratitude

While meditation or yoga may not be for you, gratitude is one habit everyone needs to adopt. As Tony says, “When you are grateful, fear disappears and abundance appears.” The first step is to examine the limiting beliefs that are holding you back. Instead of giving in to these negative thoughts, replace them with empowering ones. Make a list of everything you have to be grateful for. Reframe negative experiences and ask yourself, “What is the opportunity here?” Remember, spiritual wellness is a mindset, but it’s also a set of actions you can take every day.

5. Give back

Giving back is one of the most powerful spiritual wellness activities. It reminds us of all the things we have to be grateful for, and it fulfills some of our deepest human needs, like significance and contribution. Whether you donate time, money or skills, giving back connects you to your community and to your purpose in ways nothing else can. You won’t just answer the question, “What is spiritual health?” – you’ll experience it for yourself.

• Finding your true self is an act of love. Expressing it is an act of rebellion.

• A sign of growth is having more tolerance for discomfort. But it’s also having less tolerance for bullshit.

• Who you are is not your fault, but it is your responsibility.

• Procrastination is the refusal or inability to be with difficult emotions.

• Desires that arise in agitation are more aligned with your ego. Desires that arise in stillness are more aligned with your soul.

• The moment before letting go is often when we grip the hardest.

• You don’t find your ground by looking for stability. You find your ground by relaxing into instability.

• What you hate most in others is usually what you hate most in yourself.

• The biggest life hack is to become your own best friend. Everything is easier when you do.

• The more comfortable you become in your own skin, the less you need to manufacture the world around you for comfort.

• An interesting thing happens when you start to like yourself. You no longer need all the things you thought you needed to be happy.

• If you don’t train your mind to appreciate what is good, you’ll continue to look for something better in the future, even when things are great.

• The belief that there is some future moment more worth our presence than the one we’re in right now is why we miss our lives.

• There is no set of conditions that leads to lasting happiness. Lasting happiness doesn’t come from conditions; it comes from learning to flow with conditions.

• Spend more time cultivating a mind that is not attached to material things than time spent accumulating them.

• Sometimes we need to get out of alignment with the rest of the world to get back into alignment with ourselves.

• Real confidence looks like humility. You no longer need to advertise your value because it comes from a place that does not require the validation of others.

https://twitter.com/corymuscara/status/1594717233334427656?s=20&t=m4nvGsZhRc_jREWTKjrBuA

https://seelearning.emory.edu/resources-research

Vital closing reflection from Kensho: there is no one size fits all, but our system gives clear signals if you know how to listen. This is generally obscured because of the activity of our (thinking) minds, and we tend to live very much in our heads. Thinking, worrying, analysing, optimising, bettering, etc. All mental.

Fun experiment: try to observe and see how much of the day you actually spend in thought.

Something not many people realise, is that with thought also comes muscular tension. All in all, the thinking mind consumes tons of energy during the day. The way out of this is to literally become still. Look at sleep. It's the time we restore our energy. The one time we don't think all the time, move all the time etc. and this is the time everything gets a breather and we re-energize.

I'd add to this that the way out of ailments is to not treat the symptoms, but to go to the root. The root of our issues often lies much deeper than we initially see and causes many of our habits, patterns and consequent suffering.

To put it bluntly: we can eat all the food supplements available in the vitamin store, but if your mind is overstimulated (crypto, news, Twitter, Instagram, etc.) and you don't respect the rest you need, you will suffer the consequences. First mentally, then energetically, and ultimately physically.

The root of any issue may be different for everyone. But the way to get at least a glimpse of the root of any issue, is to stop, listen and see. Literally stop everything that contributes to you losing energy. This again is different for different people.

Engagement is key here. To disengage, is to relax. Turn off the tv, don't watch news, limit social activities, stop drinking coffee and alcohol, stop using drugs, drastically reduce your screen time and incorporate anything into your days that helps increase energy. Go to bed earlier, nap in the afternoon, walk, exercise, change your diet (again personal) etc. etc.

In a way, this is treating the symptoms though...

The thing that is missing is to become aware of the breathe and our thinking minds. Forget what you know about the term 'meditation', just take a moment every day (5-10m to start) to sit with yourself, focus on the breath (breathe deeply first, then relax your breathing with your spine erect) and observe what is happening. No judgment, no rules, no expectations, no nothing, just witnessing.

See if you can feel your system. See if you can observe how the thinking mind does its thing. Again: disengagement.

This is getting long and I'll round up. The sitting and breathing and the change of our patterns and behaviour goes hand in hand. You'll see that the calmer you become inside, the more you disengage, the easier it becomes to change habits and for example sleep better. On the other hand, change the patterns and you will see that sitting and breathing will become easier. It's a vicious circle, but the good kind.

Ok, enough for now. I can continue about what happens when you become completely and utterly still inside (all suffering vanishes), but I'll do that another day. TY Kensho 🙏

quickie

Set an alarm for five to ten minutes. Sit comfortably with your eyes closed and focus on your breath. After a few inhalations and exhalations, on each breath you internally repeat the question: what am I longing for? Don't try too hard, wait for what answers come up during the exhalation. You can also do the exercise separately from your breath. Then repeat a number of times, at a pace that is comfortable for you, the question: what do I long for? do you prefer to write? Then grab a pen and paper to answer the question, keep writing, even - right - if you don't remember anything for a while (and then write that on the paper). also hold this form for five to ten minutes. if you are doing distracted tasks, notice this kindly and without judgment and return to the exercise.

Quicky:

you can also find out together with someone else what you really enjoy. have the other person repeat the following sentence over and over: tell me what you desire, and then answer that question. Game rules:

• the listener does not interrupt; listens in silence

• if the listener feels that your answer is complete, say: thank you

• repeat the sentence, without other stresses

• don't expect anything, let the answers come up and be okay with it if nothing comes up, for now that's the answer

So do not rush yourself, love, and accept yourself and the state you are in. This is your challenge at this very moment. Keep things simple, and have compassion for yourself and others. If you are looking for gradual growth, ask yourself: what would your best version do, right NOW? Does the answer connect to your core, does it give you flows of energy and pure joy? It's straightforward from there: just do that

1. Mind your own business, work with your own hands. We were born for corporation. To work in opposition to one another is to go against nature. Anger and rejection is opposition. We all share the same mind, same fragment of divinity. Therefore I cannot be harmed by those that ignored true good, as non will infect me with their wrong. Nor hate him or be angry. Choose not to be harmed—and you won’t feel harmed. Don’t feel harmed—and you haven’t been.

   Don’t think you can’t do this. No matter how challenging a situation might be, you can respond to it in one of two ways: you can view it as a challenge or a threat, and that choice can make all the difference in how it affects you.

   To quote Brad Stulberg and Steve Magness from their fantastic 2017 book, Peak Performance:

   Some individuals learn to assess stressors as challenges rather than threats. This outlook, which researchers call a “challenge response,” is characterized by viewing stress as something productive, and, much like we’ve written, as a stimulus for growth. In the midst of stress, those who demonstrate a challenge response proactively focus on what they can control. With this outlook, negative emotions like fear and anxiety decrease. This response better enables these individuals to manage and even thrive under stress.

   One way to do this is choosing to view feelings of anxiety, stress, and fear that accompany uncomfortable situations as natural responses that can be redirected toward positive outcomes.

   In fact, you can even view the process of pushing through and reflecting on pain as an opportunity to figure out the lesson or lessons that can be learned. In other words, you can view it as a game of sorts, and the better you get at this game, the more you’ll come to enjoy your struggles and the rewards they provide

2. Quit your books - this i not your gift. Think like this: you are old; don;t then let this directing mind of yours be enslaved any longer. No more jerking to the strings of selfish impulse, no more disquiet at your present or suspicion of your future fate.

3. Change is key. Listen to the universe

4. Every hour of the day give your vigorous attention to the performance of the task in hand. Act is if it were the last of your life.

In other words, our wellbeing is inextricably linked with the wellbeing of others, and every time we harm another, we harm ourselves, directly.

Likewise, every time we act wrongly or succumb to an invitation to hate and rage, we weaken ourselves, and every time we show understanding and kindness, we resonate with what Aurelius refers to as the logos, or the divine rationality that pervades and governs the universe.

This is why Aurelius repeatedly exhorts himself to act with kindness, compassion, and tolerance regardless of others’ behavior. That posture, he believed, is invincible, provided it’s sincere.

“Someone despises me,” he wrote. “That’s their problem. Mine: not to do or say anything despicable. Someone hates me. Their problem. Mine: to be patient and cheerful with everyone, including them. Ready to show them their mistake. Not spitefully, or to show off my own self-control, but in an honest, upright way.”

1. At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work—as a human being. What do I have to complain of, if I’m going to do what I was born for—the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”—But it’s nicer here.… So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?

   As Aurelius said, our worth is measured by what we devote our energy to, and we have to assemble our lives ourselves, action by action.

   Thus, every minute of every day is an opportunity to devote ourselves to what’s right, honest, and honorable and to live up our own expectations.

   “The Pythagoreans tell us to look at the stars at daybreak,” Aurelius wrote. “To remind ourselves how they complete the tasks assigned them—always the same tasks, the same way. And their order, purity, nakedness. Stars wear no concealment.”

“I have lived with several Zen masters -- all of them cats.”

“If you want to conquer the anxiety of life, live in the moment, live in the breath.”

“It does not matter how long you are spending on the earth, how much money you have gathered or how much attention you have received. It is the amount of positive vibration you have radiated in life that matters,”

1. n other words, I believe the surest path to a good life is to work to gain as much clarity as we can about who we are, what we perceive and believe, and what we want to do (and why), and then to align everything at our disposal toward goals that reflect our realities.

   This is impossible if we can’t escape the desire for praise from others, if we can’t learn to appreciate our own applause above everyone else’s.

   To quote Aurelius again:

Then what is to be prized? An audience clapping? No. No more than the clacking of their tongues. Which is all that public praise amounts to—a clacking of tongues. So we throw out other people’s recognition. What’s left for us to prize? I think it’s this: to do (and not do) what we were designed for. That’s the goal of all trades, all arts, and what each of them aims at: that the thing they create should do what it was designed to do. The nurseryman who cares for the vines, the horse trainer, the dog breeder—this is what they aim at.

*So that’s what we should prize. Hold on to that, and you won’t be tempted to aim at anything else.*7. Find yourself at the moment

In the hustle and bustle of modern-day life, you might wonder, Who has time to meditate? It is easy to get caught up in the rush of day-to-day life and even easier to forget to take time for yourself. This is particularly true if you are a business owner or in another high-stress position with a heavy workload that never seems to relent. However, while it seems counter-intuitive, taking time for yourself is actually one of the most critical things you must do to maintain not only your peace of mind but also your capacity for success. In fact, one of the most effective methods of self-care is guided meditation for busy people. By practicing basic meditation exercises for just a few minutes a day, you will find greater mental clarity, emotional serenity and physical calm. This strategy is known as deliberate practice, which is practicing smarter, not harder. With the help of a skilled guide, the art of meditation is easier than you might think.

Ready to obtain absolute control of your mind? What is guided meditation?

Mindfulness meditation is the practice of learning to ground yourself in the present using mental and physical exercises to focus the mind and body. Guided meditation takes the practice of meditation a step further by adding a coaching element to the process. That is, a third party, whether it be a yoga instructor, meditation guru or even just an audio recording, leads the practitioner through the steps of meditation, guiding them through the physical and mental process of achieving holistic relaxation. By taking the guesswork out of learning how to meditate, guided meditation can help you master the art and practice of meditation in less time than it might have taken if you had tried to meditate without guidance.

techniques on guided meditation for busy people Why is guided meditation for busy people important?

guided meditation for busy woman

How many times have you been so stressed out that you can’t focus or even prioritize your to-do list? When we are under a lot of stress, it is absolutely essential that we learn to take control of our mind and emotions to prevent them from taking control of us. Learning to manage our outlook and feelings becomes even more important the busier our schedules are.

Guided meditation for busy people is one of the most effective methods out there for achieving a sense of calm and quiet, no matter how hectic our lifestyles are, so we can harness our drive to succeed. Guided meditation is particularly effective because it combines the principles of meditation with external guidance, so we do not have to rely on ourselves or our “skillfulness” at meditation for it to be effective. In fact, you don’t even need to know how to meditate; just follow the instructions of your guide. Additionally, when we are following the instructions of a meditation guide, we are less likely to lose track of our meditation by “spacing out.” In this way, following a guide quickens the meditative process, making guided meditation a particularly valuable tool for busy people. Does guided meditation for busy people work?

The efficacy of guided meditation for busy people is backed by scientific research. The National Center for Complementary and Integrative Health (NCCIH) reports on the science of meditation. There is evidence that meditation reduces blood pressure, ameliorates symptoms of irritable bowel syndrome, reduces flares-ups of ulcerative colitis and mitigates symptoms of depression, anxiety and insomnia. Meditation can even help you quit smoking!

When considering guided meditation for busy people, consider meditation’s impact on the brain. The same NCCIH report discusses a 2012 study that compared adults who meditate to adults who don’t. The study found that the participants who did meditate had more folds in the outer layer of the brain (a process called gyrification), which expands the brain’s capacity to process information. Another 2012 study found that meditation directly impacts emotions by acting on a part of the brain (called the amygdala) which processes emotions. A 2013 study found that meditation may slow or even reverse the impact of aging on the brain.

Tony Robbins’ philosophy aligns directly with the principles of guided meditation for busy people. As Tony says, since the mind, body and emotions are interconnected, you can learn to reset your emotions through physical and mental exercises that bring the mind and body into harmony. Furthermore, our subconscious or limiting beliefs often have a direct impact on our lived or “felt” experience of conscious emotions and stress. This is why learning to meditate is so important. Learn more about the role of the subconscious in helping us release toxic emotions.

How to practice guided meditation for busy people

Even if you have not yet found a guide for your meditative practice, you can start right here and now by learning the art of priming. Priming is the conscious act of focusing your mind, emotions and body on the present to activate your peak state. The practice of priming has clear parallels to the practice of meditation, and you can use it as a way to introduce yourself to a meditative practice. Priming alone or in combination with guided meditation for busy people will help you gain the focus, clarity and physical relaxation you need to approach your day (and your workload) with a sense of confidence and serenity.

• Third eye = prefrontal cortex, not your pi

• Introspective and extrospective. Busy in head? meditate on out world. Busy out world = meditate on in world.

• Contra meditate

• Every time you drift = hard = good for your brain neuroplasticity = like a level-up in the stair. It;s a process = ability to refocus

• Sam Harris Waking up app

• Calm or alertness from meditation, combined with breathword. deep in = alert & deep out = calm. Boxed breathing (unnatrual breathing = cost focus = less mind reflection focus left)

• Summary 1:21, breath tips at 1:32

• Disassociation concept: V, U, Flat and Mountain moedel (1:52). Get out of your body experience

1. Ananda Mandela

   Play Video

2. Visualisation 1 Blueprint of your life (helicopter houses and life)

   Visualisation 2 Connect with your life guide (man in camp fire)

   Visualisation 3 from struggling stress to extraordinary success (worry list in sand and fountain of youth)

   Visualisation 4 Treasure box high-performance (schoolhouse with tv)

   Visualisation 5 Happiness meditation

   Visualisation 6 Create the ideal day

3. Ziva

   Ziva (Emmily Flatcher): https://www.youtube.com/watch?v=wMOjveMO5Go (release stress from past) + https://www.youtube.com/watch?v=6FJRxDc0F6M

4. Astral meditation

https://youtube.com/playlist?list=PLdDEisRohjbucErgwTK6STE_pzi3vB9nt