Mindfulness meditation the_ultimate_guide

Table of Contents
1. Rediscovering the Benefits of Meditation
2. 10 Great ways to receive some Spiritual Help
3. Work Life Balance: The Gift Of Too Much To Do
4. Lifestyle Change: The Natural Cure for Snoring
5. Eight Step Process For Manifesting Goals And Inner Potential
6. Tai Chi Exercises
7. Benefit of Yoga - The Christian Viewpoint
8. Spiritual and Mental Benefits of Martial Arts
9. Turn Your Wisdom Into a Workshop
10. Overcoming Frustration with Technology
11. Analyze Self in Society for Self Identity
12. Making The Leap: From Employee To Entrepreneur
13. Tools for Self Mastery and Control
14. Five Things You Can Do To Help Deal With The Stress of Long Haul Trips
15. Top 7 Tips for Speakers
16. Basic Relaxation Technique
17. Adrenal Fatigue And How To Beat It.
18. Six Simple Stress Busters For Moms
19. Ebook & Article Marketing, Ovecoming Writer's Block
20. Sole Work � Walking the Spiritual Path
21. Cortisol --- The Stress Hormone
22. 3 Little Pigs Went to Market But One Went Faster
23. Speak With a Relaxed Body and Mind
24. The Magic of Reiki
25. Coping With Sleep Bruxism
26. Elvis Presley and the Graceland Estate
27. Meditation and the Monkey Mind?
28. Tips to Get Started With Detoxification
29. A Bellyful of Mindfulness
30. Mindfulness and Mammaries: Grinning With Gratitude
31. Character: Is It Necessary In Leadership?
32. 3 Steps to Daily Success: Using Motivational and Inspirational Quotes to Achieve Your Goals
33. What Are The Akashic Records?
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34. Metaphysical Development & Disciplines Part 2
35. India Tour Packages - An Ultimate Holiday Packages
36. Creating Your Own Private Meditation Room
37. Actions on Stress
38. Top Ten Benefits of Play
39. Keyword phrase = Meditation
40. Protective Symbols, Charms and Totems
41. How to get the Mind of a Zen Buddhist Monk
42. Why You Need Oxygen To Work The Law Of Attraction
43. From Chaos to Center
44. Acupunture Points Map
45. Chakra Meditation: A Beginners Guide to This Great Meditation Method
46. The Passing of Liu Zhirong
47. How To Improve Your Life With Easy Meditation Techniques
48. Enjoying Yoga to Live Healthy Aging
49. The Metaphysical Estate Jewelry of Celebrities
50. Managing Headache During Pregnancy
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1. Rediscovering the Benefits of Meditation
Step By Step Guide to Meditation
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People are now going back to ancient practices because they know that the modern times have
been causing them too much stress. Of all the means of relaxation out there, more and more
people are looking forward to experience the benefits of meditation.
Because of its effectivity in terms of calming the mind and developing a person's level of intuition,
meditation has now being performed not just a means of clearing the mind and inner reflection but
also to heal various illnesses in the mind, emotions, and physical aspects.
Meditation and its benefits
One of the most celebrated benefits of meditation is that it greatly helps the person's physical state.
Among the physical benefits of meditation involve the heart through a deep rest because it
decreases the person's metabolic rate as well as the heart rate, which leads to the reduction of
workload for the heart. Aside from that, it is also known to lower the levels of a person's cortisol as
well as dissolving the chemicals that are closely associated with everyday stress.
Other physical benefits of meditation also include reduced free radicals in the body by eliminating
oxygen molecules that are unstable, decreases a person's high blood pressure, develops the ability
to have more resistant skin, lowering or totally dropping the person's level of cholesterol, improve
air flow to the lungs to aid easy breathing, delays biological aging and increases the levels of
DHEAS in older people.
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When it comes to psychological factor, meditation aids in increasing the person's brain wave
coherence, decreasing anxiety levels, often irritability, deep-set depression, and swing of moods,
improves the person's memory as well as his or her learning ability, increases the person's ability
for self-actualization, increases the person's feeling of youthfulness and rejuvenation as well as
vitality, leads to positive outlook in life and joyfulness, and increases a person's emotional status
and stability.
Other noted benefits of meditation for an individual and his or her community include:
- Relaxation to the person's the body, mind, and soul.
- Rejuvenation of energy to face the heavy challenges and stress ahead.
- Healing of various illnesses that are closely-associated with the mind and the body.
- Making a more stable person in terms of emotions.
- Developments of relaxed family life and instilling positive outlooks in life to younger people.
- Enhances the person's ability to make his or her mind function properly.
- Letting a person discover his or her inner self, this in turn releases the creativity in them.
- It helps people to free themselves from various vices and addictions such as alcohol and
cigarettes as well as in various medications such as tranquilizers and narcotics.
- It also helps a person to gain higher self-confidence, thus, resulting to stronger power of the will.
- It can be an effective and safe way of discovering one's self instead of focusing the attention to
other unhealthy practices.
- It aids in the development of the power of the mind.
The list goes on about the benefits of mediation in an individual and to his or her community. In so
many cases, these are positive benefits but once mediation has not been used properly, people
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should be aware of the side effects. To avoid this from happening, people who are planning to get
serious in meditation should always consult a professional before performing any meditation
techniques.
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2. 10 Great ways to receive some Spiritual Help
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Sometimes life gets pretty tough and dark and a term sometimes used "Walking the dark night of
the soul" isn't far from the truth. It's during this time a sense of loneliness might be experienced;
there's no-one around to provide comfort or support and we think to ourselves no-one understands
and cry "I've tried everything" and struggle to find the switch to turn the light back on.
This would be a pretty good time to call in for some spiritual help. When spirit answers in whatever
shape it presents itself, a chance then exists for either doing something about it or not. If nothing
changes, then nothing changes.
An example of receiving spiritual help could be through reading a sentence in a book that speaks
volumes to you, it may be words you hear in passing conversation, or maybe spiritual help presents
itself during your dream state, there are many ways this can happen.
For example, if I'm going to visit a bookstore I might call upon 'The Library Angel'. I ask this angel to
guide me to a book containing the answers I need, the great thing is it works for me every time, no
matter how tiny the book or whether its been misplaced out of its category.
I also walk around parks touching trees, admiring flowers and breathing in the wonderful energy
when I'm there. Nature spirits abound in these places; and are great for connecting with them as
well as you, and for asking for a bit of spiritual help.
>From experience, I know many who cringe at asking for something (anything really) and I once did
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too, however if you really need some help and you've tried others ways which haven't helped, spirit
or whatever you call 'it' won't mind. However be careful what you wish for because you will get it
and it may not be in the form you wanted.
Below are 10 great ways to receive a little spiritual help:
1.Learn meditation and practice daily for greatest mind, body, spirit results.
2.If you pray include in your prayer "What do I need to do to help me make things better for me?"
3.Receive answers to your questions through meditative practice - it works.
4.Connect with your spirit through walks in a park, along a beach, or through other spiritual
practices.
5.Before going to sleep at night, step into a calm state of mind and call upon your guidance or
whatever you call 'it' (eg angel, spiritual guide, God etc) and ask that your issue is sorted during
your dream state. Notice and become aware of how you are the following morning, keep a journal
entry, and open yourself to opportunities.
6.Ask 'The Library Angel' to guide you to your own book of answers the next time you decide to visit
a book store.
7.If books are not in the budget, join a library, they're fun to visit and just the place to meet up with
'The Library Angel'.
8.Practice patience and mindfulness. The benefit of this is greater objectivity and clarity of thought.
9.Let go. Do something totally different to distract you even if it's only for a few hours (design a
collage of all the things you love, try some sand art, or finger painting, clean out your wardrobe of
all the things you can do without etc). Thoughts are energy. Whatever you think of is what you'll get
more of.
10.Try an aromatherapy essential oil blend of 4 drops Sweet orange, 2 drops Bergamot, 3 drops
Cypress and 2 drops Lavender. This blend is for joy, happiness, calm, and painful transitions.
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It costs nothing to ask for a little spiritual help, all it takes is an open mind and becoming aware of
the endless, subtle possibilities around us.
Michaela Scherr, Advocate for Spiritual Growth
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3. Work Life Balance: The Gift Of Too Much To Do
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Summary:
People are always asking me how I get everything done. How do I find the time to read so much?
How can I travel and attend trainings while keeping up with my practice? How do I manage to write
my blog and Authentic Promotion newsletter? How do I maintain work life balance that has become
the Holy Grail of our times? In this article, I am gladly sharing one of my "secrets."
Keywords:
work life balance, work-life balance, work and life, work, life, time management
On any given day I generally have more than enough to do. Sometimes I have so much to do that I
hardly know where to begin. Yet the fact is that most weeks I work less than 40 hours.
People are always asking me how I get everything done. How do I find the time to read so much?
How can I travel and attend trainings while keeping up with my practice? How do I manage to write
my blog and Authentic Promotion newsletter? How do I maintain work life balance that has become
the Holy Grail of our times? What's my secret?
There are many answers, but one in particular arose in the midst of one of my morning meditation.
As usual, my mind was prancing around like a young puppy, willing to heel for only a moment or two
before racing off to explore some enticing scent in the bushes. Also as usual, one of these enticing
scents was my "To Do" list.
As I gave a gentle tug on my mental leash, I experienced a sudden shift in perception. It was as if I
had slipped through the looking glass to discover that I was living in a world of abundant possibility
as opposed to one of temporal scarcity.
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I no longer had the problem of not enough time and balancing my life with my work; I had the gift of
more than enough to do.
Why is this a gift? Consider this. When you are invited to a smorgasbord laden with more delicacies
than you can possibly sample, you choose from among the offerings the ones that you want most.
What you choose will depend on your needs, desires, and values. Do you want to try something
new? Do you want to experiment with a new combination of familiar pleasures? Do you have
allergies to consider? Is there a favorite food you want to make sure to taste again?
Sure, you could approach the buffet with resentment, frustrated that the thoughtless hosts had
plotted to overwhelm you. But why on earth would you adopt that point of view? What would you
gain?
As I sat with this notion of having more than enough to do, I knew intuitively that I did not have to do
everything on my list any more than I would have to eat everything at a buffet. I also knew that
accepting that I could not do it all was part of the pleasure of acknowledging the wealth of
opportunity before me.
I've spent several days now musing about what actions and choices arise from "behind the looking
glass." Here are some of the practical ways this shift shows up:
-- When I notice that I have more than enough, it is natural to look for how I can share it, giving a
whole new twist to the notion of delegating work. Who would enjoy doing this work? Who would
enjoy learning how to do this? With whom would I like to try this?
-- When I notice that I have more than enough, it is natural to wonder what I want most and why.
This invigorates the process of setting priorities. What would be the most fun? What would be the
most nourishing? What can keep for another day of my life? What can I enjoy from a distance?
-- When I notice that I have more than enough, it is natural to act from gratitude and to express
gratitude through good stewardship. For the sake of what shall I make this choice? What makes the
most sense or is most necessary in light of current life conditions? What selections support healthy
ambition? How can I preserve or conserve opportunities for another person or another day? If I
cannot use an opportunity, how can I be complete with it?
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-- When I notice that I have more than enough, I can trust the ebb and flow of natural abundance. I
regard unused possibilities of balancing my life with my work as compost for the future. I appreciate
that times of apparent emptiness are the seedbed for times of opportunity. I know that when
seedlings grow too thickly, it is time to thin the garden, not to complain about the pressure of
competing priorities.
I encourage you to notice your own relationship to time and the things you have to do. Check your
work life balance and emotional weather report as it relates to planning either for the day or for a
specific project over a period of days. Then notice the physical sensations that correspond to this
weather report. How does this change when you play with the notion that rather than too little time
you more than enough to do, an abundance of opportunity?
Once you have felt your way into this different frame of mind, see what new possibilities show up.
What actions are possible (and how are they qualitatively different) from this place?
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4. Lifestyle Change: The Natural Cure for Snoring
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You wake up in the middle of your sleep as you hear the loud irritating sounds your husband makes
while sleeping. Then you get yourself to sleep, as these noises seem to fade away. Then after
some time, you find yourself being woken up by your husband because of the noise you generate
out of your sleep, and complaining that he can't sleep with such gurgling noises. Surprised? If you
think you don't snore at all, and you blame all the funny loud snoring sounds at night all to your
husband's credit, you might want to think again.
Snoring is a common medical problem, which has seemed to be well apparent these days. While it
mostly affects the older generations and those with weight problems, this has affected people of the
younger generations in varying degrees.
As one gets older, you have less and less options to remedy your snoring problem. It is best to get
it checked up by your family doctor the soonest. Your doctor can analyze the root cause of your
snoring, and can advise you effectively on how to treat it properly.
If you had yourself checked by your doctor, and by it was shown that yours was basically a lifestyle
problem, then you are just in luck, as such can be readily be addressed mainly by your efforts and
self-discipline. There is after all, a natural cure for snoring.
Natural cure for snoring requires for a lifestyle change. It is best that from now on, you pursue a fit
and healthy lifestyle. This would mean sleeping early at night, waking up early to exercise, less to
moderate alcohol consumption, no smoking, and eating healthy foods.
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Take note that it has also been shown that sleeping pills also causes snoring. The key to having a
good night's sleep is simply by relaxing. Ease your mind, and think only of good things. Some would
do this by thinking about their family, their friends, their babies, and some about their religion.
Limiting your thoughts to happy moments, and moments which give hope, will surprisingly put you
in a better mood of calmness and serenity.
As a natural cure for snoring, some would do meditation. Combined with yoga, many find it more
effective in coming to terms with nature and the world, placing the meditation and yoga practitioner
in a peaceful & relaxed state all throughout the day. The more tranquil you are all throughout the
day, the less stress your body handles, thereby giving your body more capacity to rest with relaxed
body & mind.
Other natural cure for snoring is by inhaling steam right before going to bed. It loosens the
congestion on your nasal airways. Try using nasal strips to remedy your snoring - if snoring comes
from your nose - this will remedy this. Most snoring though comes from your mouth, as on the soft
palate, and the nasal strips would not be effective. A change of sleeping position would also help - a
raised bed on the head portion by 4 inches would help, and sleeping on your sides have been
shown to address snoring problems.
Natural cure for snoring is best made use of on the early stages. The natural cure for snoring
emphasizes more on the preventive side of treatment. Mainly it involves a lifestyle change - a
healthier one for that matter.
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5. Eight Step Process For Manifesting Goals And Inner Potential
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Summary:
We all have an inherent need to grow, evolve and manifest ever greater realities. This is basic to
our happiness and feelings of self-acceptance and self-contentment. Happiness can be created in
two ways.
a. By manifesting what we want - creating the reality we desire.
b. By learning to be happy with what we have - with our present reality - until we can create an even
more positive reality.
We effectively manifest our goals with these 8 steps.
1. Clarify goals
...
Keywords:
goals, success, manifest, inspiration, EFT, relationships, fear, happiness, spiritual, growth
We all have an inherent need to grow, evolve and manifest ever greater realities. This is basic to
our happiness and feelings of self-acceptance and self-contentment. Happiness can be created in
two ways.
a. By manifesting what we want - creating the reality we desire.
b. By learning to be happy with what we have - with our present reality - until we can create an even
more positive reality.
We effectively manifest our goals with these 8 steps.
1. Clarify goals
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2. Set Intention (consciously and subconsciously)
3. Determine Actions and "sacrifices of love"
4. Remove inner obstacles
5. Employ efforts and program
6. Perseverance
7. Patience
8. Detachment from result
1. Determining and clarifying our goals
a. We start by making a list of our goals.
What we would like to accomplish in the near and far future - before we leave these bodies?
We might be talking about any goals on any level. Some examples might be:
Health
Lose weight
A harmonious love relationship
Financial security
Abundance on all levels
Professional advancement
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Professional satisfaction
Greater effectiveness in dealing with clients
Better relationship with time.
Able to be more assertive with others
Greater Athletic achievement
Greater success with the opposite sex
Dietary discipline
Increased creative ability
Learn to dance (paint, write, act etc.)
Learn a musical instrument
Learn a language
Public speaking ability
To be able to be totally honest with self and others
To be able to be myself in all (specific) situations
Better grades at school
Learn to fly a plane
Travel around the world (or to a specific place)
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More effective communication with _______
Be able to Love ____ as he/she is
Overcome the pain of the loss of a loved one.
Overcome attachments and or fears.
Greater Concentration
Better Memory
Emotional maturity
Greater Self-acceptance
Greater Self-confidence
Mental development
Thought-free meditation
Happiness in all situations
Inner Peace regardless of external events
Selfless Love for all
Moral contentment
Many other possibilities ________________________________________________
Please take time to choose a goal of your own or inner potential that you want to manifest.
Some of my present goals (inner potentials that I would like to manifest) are:
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1. _____________________________________________________________
2. _____________________________________________________________
3. _____________________________________________________________
4. ____________________________________________________________
The first goal I would like to work on is: _____________________________
b. Then we will want to understand why we want to manifest these goals or inner potentials. This
helps us clarify why this goal is important.
1. What do we believe we will get or feel when we succeed? (What is the need behind the need?)
(Happiness, satisfaction, self-worth, acceptance, recognition, peace, security, money, freedom,
satisfy parents) Why do we want, need or desire to do this?
When I have manifested this goal (inner potential) I (believe I) will now have:
c. Greater financial security
d. Higher self-worth
e. More acceptance/recognition from others
f. Greater freedom
g. Satisfaction
h. Inner peace
i. Long term Happiness
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j. Greater Self-actualization
k. Moral satisfaction
l. Inner fulfillment
m. My parents' recognition
n. Other _______________________
The most important of the above for me are: ________________________________
Sometimes the goal may not be ours - but for our parents or for society - spouse.
2. Is this goal for me or for others? Is it a childhood programming?
3. Is this goal worth pursuing - as a process - even if the results are not what I imagine or would
like? Is this ideal important enough for me to make the effort - not matter what happens?
4. Is this goal moving towards something or running away from something?
******************************************
2. Set Intention (consciously and subconsciously)
Intention and Concentration on our goals means that we focus on them clearly and intensely
(Without anxiety but with confidence that we will manifest them) and direct our energy, time, money
and intelligence towards them.
a. Daily positive visualization of ourselves having already achieved the goal will direct our energies
in that direction.
b. We can use our goal as a frame of reference in order to make decisions as to how to spend our
time, money and energy. Every time we need to make a decision, we ask, <
3. Determine Actions and "Sacrifices of Love"
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Determine the actions needed to take to move towards goal:
a. Actions we need to take - efforts we will make.
b. What we will need to <>.
a. What actions will I need to take in order to achieve this goal or manifest this inner potential?
Consider:
1. Study
2. Take courses
3. Develop discipline
4. Communicate with ____
5. Come into contact with people or situations that I would prefer not to.
6. Make an effort
7. Work hard
8. Wake up early
9. Work extra hours
10. Overcome fears
11. Overcome attachments
12. Travel
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13. Forgive
14. Be honest with self and others
15. Confront ______
16. Learn new concepts and techniques
17. Give much time
18. Exercise daily
19. Admit faults - mistakes
Other ____________________
b. What might I have to <> (Have less of in order to have the time, money and energy to manifest
this goal?
Consider:
1. Less food
2. Less time for recreation, TV.
3. Less rest or sleep
4. Less of some specific activity _____ .
5. Less money for other needs.
6. Less social life
7. Giving up cigarettes, alcohol - other pleasures
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Other
4. Remove inner obstacles
We then need to remove any inner obstacles with Energy Psychology
(http://www.HolisticHarmony.com/eft/index.asp) or other techniques for overcoming all internal and
external obstacles.
Our abilities, power, virtues, qualities. talents and inner potentials are all natural inner qualities
waiting for manifestation. They are not so much developed as they are revealed from within.
An analogy would be an <> full of various qualities and abilities that are all ready to flow outward
and manifest in our daily lives. But there are certain obstacles that prevent this flow. Our job is to
remove these obstacles so that the innate wisdom and power can freely flow.
We then identify the following categories of <> that can be removed with Energy Psychology or any
other means.
a. Feelings about not having yet succeeded. We might feel guilt, shame, disappointment,
disillusionment, self-rejection or anger at ourselves or others who might be <>. Perhaps we feel that
it is not worth trying any more. Such feelings can cause so much energy to be lost in negativity that
not enough actually moves towards making the necessary changes.
b. Feelings we have about making the effort.
1. What do we need to do? (Exercising, studying, traveling, speaking to others, classes, seminars,
exerting self - as mentioned above). We might feel suppressed, fear that the effort will be too tiring,
or that we will loose our freedom or that we might fail.
2. What might need to give up, (food, freedom, cigarettes, drinking, rest, vacations, time with
friends, Television, sleeping late) We might fear feeling suppressed, unhappy, losing our freedom,
tense etc.
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c. Feelings about succeeding - We may feel that we are not worthy of such success, or that when
we actually do achieve that goal, we will have to give up something else important to us.
We might fear that:
a. I do not deserve to have it or fulfil this goal
b. I cannot have or manifest this goal.
c. I am in some type of danger if I fulfill this goal.
d. I am not capable of fulfilling this goal.
e. Others do not want me to have or fulfill it. I do not want to hurt them or come into conflict with
them.
f. I will lose others' love if I succeed or fulfill this goal.
g. I will not be a spiritual person if I have this or fulfill this goal.
h. I will feel guilty if I have this or fulfill this goal.
i. I will harm others if I fulfill this goal.
j. I am guilty and not worthy and I should not have or fulfill this goal.
k. Since I have not been able to have it until now, then I will not be able to fulfill this goal.
l. I will lose my freedom if I fulfill this goal.
m. I might have to sacrifice some source of security in order to fulfill this goal.
n. I might give satisfaction to others - something which I do not want to do.
o. The others might cease feeling guilty about me.
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p. I might lose my control over others.
q. My other desires will be unfulfilled if I have or fulfill this goal.
r. The effort to achieve this goal will be painful or unpleasant.
s. I do not have the necessary discipline to manifest this goal.
t. Other _________________________________________________________
(This subject is discussed in detail Free to be Happy with Energy Psychology.
http://HolisticHarmony.com)
A technique for discovering obstacles
1. A good way to discover our specific obstacles is to do a relaxation technique and:
a. Think about the fact that we have not yet achieved our goal and discover how we feel about not
having done so yet. If we find that we have negative emotions about not having succeeded yet, we
will need to employ EFT or other methods in order to be free from them.
b. Then, we imagine ourselves making the effort towards that goal and see how we feel about
making that effort. (Do we enjoy it, or do we feel suppressed, fearful or discouraged? Do we feel
that it is in vain to make this effort - because we will never succeed?)
If we find we have resistance towards this effort, then we will need to free ourselves from the
emotions and beliefs that make the effort itself difficult or unpleasant.
c. Now, we imagine ourselves having succeeded in this effort and see how we feel now that this is
not an issue any more.
5. Employ Efforts and Program
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Now we consciously direct our energy towards our goal. We willingly, intelligently and lovingly
sacrifice other possibly conflicting needs in order to achieve our goals.
6. Perseverance -
We persevere in our efforts towards those goals and towards removing all obstacles. We give our
energy daily until we are satisfied with the results.
7. Patience
We are patient for the results to come. This is important so as not to give up.
8. Detachment from result - and from identifying self-worth with result -
We detach ourselves from the results of our efforts and have faith that the result will be whatever is
best for our evolutionary process. Sometimes we need to accept not having and experience self-
worth, security and happiness without, before the way if free to manifest what we want. Also anxiety
about the results often distracts our focus on our best effort.
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6. Tai Chi Exercises
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Summary: Tai Chi exercises have been taught as a health regimen. Here are some examples of
these exercises.
Nowadays, Tai Chi exercises have been taught more for its therapeutic purposes. While some
enjoyed meditating with Tai Chi, others had their Tai Chi as a compliment for their dancing which is
much like a dance in ballet. The Tai Chi exercises are executed slowly, a series of slow dance
steps, and could require a substantial amount of effort, physical and mental. That is the main
reason Tai Chi exercises are highly regarded since it harmonizes the coordination of body and the
mind.
Chi Exercise
One example of the Tai Chi exercises is the art of breathing. 'Chi' is used instead of 'Qi', since the
Chi spelling is more widely known. This exercise is meant to be done meditatively, but is not
required for one to enter into some kind of trance. The exercise is started by assuming the
'Horseback riding' stance. To start, stand with the back straight with the chin held levelly. Space
both feet about three feet apart and slowly bend legs until it is reaches 90 at maximum. This would
place a great strain in the legs, but if you are in a meditation or just closing your eyes, this stance
has the best balance equilibrium. Now, hold both arms forward straight and exhale deeply and
slowly, but not forcefully. This action should take out every minute air inside your lungs. Now, pull
your hands slowly toward your chest turning your palms slightly inward so at the end of the process,
you are holding your hands near your chest with the palms facing inward. Inhale deeply and slowly.
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This Tai Chi exercise has found some good uses. Actually, when I studied Kung Fu, it was the first
of those self practices that I was told to master. For me, it has many uses. Before, I used it to
condition myself before classes; now, I use it to relax or prepare myself for something, like going for
an interview. This exercise is really a good cardiovascular practice, too. When you inhale deeply
and slowly, 100% of your lungs get filled, by slowly dispelling all the air in your lungs, you could also
exhale all those bad elements still lodged in your lungs. But if you're expecting this exercise to clear
your carcinogen-filled lungs, please don't expect too much.
The grinding corn exercise
The grinding corn exercise is one of the popular Tai Chi exercises practiced by monks for warm-up
and for meditation. To do a grinding corn exercise, start by assuming a horseback riding stance.
Keeping your stance low, reach out in the imaginary space in front of you and move your hands in a
circular horizontal motion, as if a stone table were present and you are grinding corn pellets with
bricks in your hand. Do the circular motions slowly and alternate the circles in your hand to create a
rhythm.
As with every horseback riding stance, the weight will be felt on the thighs, but the distribution of
force would make every muscle in your body tighten to support the entire body. Holding weights
while doing a circular motion would also help, as it would produce a greater tension on your
muscles.
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7. Benefit of Yoga - The Christian Viewpoint
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Summary:
The Christian viewpoint is thus - if one opens the mind to clearer thinking and inner vision, they
open the spirit to demonic possession. It is felt that Yoga practice borders on occultism, and that
opening one's mind and spirit to the benefit of yoga is both dangerous and against everything
Christianity preaches.
Keywords:
benefit of yoga, yoga for beginner, yoga position, history of yoga, hatha yoga, bikram yoga,
meditation, meditation for beginners
The benefit of yoga is twofold - increased health and unification of the spirit with the body. It is
accomplished through the use of many different aspects, but mainly through the combination of
Asanas, or postures, and breathing/meditation practices.
This raises many question in the Christian community. In my research for this article, I was very
surprised at the viewpoint of the Christian apologists, and their take on yoga and its practice. I have
hesitated on writing this article because of that viewpoint. However, I feel that this question and the
stance of the Christian community warrants reflection on the subject.
Yoga has a history dating back over five thousand years, to the beginning of the civilization of man.
Little is really known about Yoga. it is believed to have originated in Mehrgarh, a neolithic settlement
in what is now Afghanistan. Scholars believe it has grown out of Stone Age Shamanism. In this early
period of civilization's beginnings, Yoga was a community resource, because of its attempts to
determine cosmic order through inner vision, and apply it to daily living. In later years, yoga evolved
into an inner dialogue through which the Yogis sought to develop their own salvation and
enlightenment.
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Archaeological evidence of the existence of Yoga first appeared in stone seals excavated from the
Indus valley. It depicted figures in many Yogic Asanas, or postures, and officially put Yoga in the
time period of approximately 3000 B.C. Of greater import, it also linked yoga to the great Indus-
Sarasvati Civilization, a period in time that was considered modern and efficient.
From the Indus-Sarasvati civilization came the ancient texts known as the Vedas, the oldest
scriptures in the world. The Vedas are a collection of hymns that praise a higher power and
contains the oldest recorded history of Yoga teachings. The Vedas required the practitioner to
transcend human limitations, and reach a higher spiritual plane. In later years, texts known as the
Brahmanas were written to explain the rituals and the hymns of the Vedas. Following this came the
Aranyakas texts, which outlined the practice of Yogis living in the seclusion of the forest. This led to
the beginning of India's medical tradition, known as Ayurveda. All in all, Yoga transformed into a
practice of health, harmony of the spirit, and a way of life.
The Christian viewpoint is thus - if one opens the mind to clearer thinking and inner vision, they
open the spirit to demonic possession. It is felt that Yoga practice borders on occultism, and that
opening one's mind and spirit to the benefit of yoga is both dangerous and against everything
Christianity preaches. Christians believe that studying yoga is akin to practicing Hinduism, and one
cannot separate the philosophy of Hinduism from their Christian beliefs, regardless of the health
benefit of yoga.
As a practicing Buddhist, I take issue with this viewpoint. To me, this smacks of tunnel vision and
narrowmindedness. A Christian is expected to open their heart and minds to Jesus, and to give in to
the spirit of the Lord. They are expected to rely on blind faith, and to accept the word of God as the
only truth in the world. A thinking person would find this hypocritical, for on the one hand Christians
preach that Yoga must be avoided because opening the mind to clearer vision encourages the
possibility of demonic possession, yet on the other hand preaches that one must open the mind and
heart to accept Jesus into their lives. Opening one's heart and mind is exactly that - whether it is to
look into one's self, or to accept Jesus into their lives. If, as Christians preach, we are open to
demonic possession if we look inside ourselves and open the mind to all the possibilities, how then
can we safely open our hearts to the concept of Christianity? Is there a gatekeeper who makes this
decision when we do so that determines what path we are to follow? I think not...
For the record, I was raised in a Christian household. My father was the deacon of a small Baptist
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church in the farming community where we lived. My mother, who taught us children to question
everything, moved from the Baptist community to the Assembly of God churches, and was
ostracized by my father. I think that to her dying day, she resented my father for this
narrowmindedness. Life is a matter of choice, and my mother believed that we are not required to
operate under the illusion of blind faith, but to do what is right to us as an individual. And it is why I
walk the Noble 8 Folded Path. It is simply a matter of choice, and questioning everything in this
universe.
I believe that the practice of yoga is a good thing. It provides us with great health benefits, clearer
vision, and harmony in our souls. And in this day and age, what else is there? Whether we be
Christians, Muslims, or Buddhists, we must not disrespect the feelings and thoughts of others, their
rights to practice as they wish, or try to push our views down other people's throats. To live in
harmony is exactly that...
To find out more about the benefit of yoga, visit my website at
http://www.benefitofyoga.blogspot.com.
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8. Spiritual and Mental Benefits of Martial Arts
Word Count:
549
Summary:
The article talks about the spiritual and mental benefits of martial arts. These have often been
overlooked because of the combat and fighting skills it brings.Meditating done during training may
bring relaxation and may help in the treatment of stress.
Keywords:
meditation, relaxation, stress
"Empty your mind, be formless, shapeless - like water. Now you put water into a cup, it becomes
the cup, you put water into a bottle, it becomes the bottle, you put it in a teapot, it becomes the
teapot. Now water can flow or it can crash. Be water, my friend." - Bruce Lee
According to history, in A.D. 527, an emperor named Wu Di invited an Indian monk named
Bodhidharma to visit China and help monks improve their health and physical skills. After journeying
throughout China, he came upon a Buddhist temple in the province of Henan where he found the
monks too weak and helpless against marauding bandits. After knowing learning the precarious
situation of the monks, it was said that Bodhidharma meditated for nine years about what to do to
help his fellow Buddhist clerics. After meditating, Bodhidharma wrote two books: "Yi Jin Jing" and "Xi
Sui Jing". The former was about exercises for developing external strength while the latter was
about meditation and breathing. After finishing the two books, he wrote a third book entitled "Shi
Bao Luo Han Shou" (The Eighteen Hands of Lohan), which was about his experiences as a
member of the Kshatriya, an Indian caste of warriors and rulers. This book included synchronized
defensive routines that later evolved as the first manual on offensive and defensive combat
movements. Hence, martial arts was born.
People often associate martial arts to combat and self-defense...and violence and brutality. Though
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this form of art was introduced for self-defense, this combative craft is not just about about flying
kicks and flashy punches. Martial arts is about developing these skills to defend one's self and
others. It is a philosophy that stresses that people should live in peace and harmony. The spiritual
benefits of martial arts are often overlooked because of the combative and self-defense skills its
brings. The real value of martial arts is is helping individuals harness their natural strength. The
power within-the spirit and the mind.. Martial arts has a deep meaning and philosophy. It's
teachings will tell you that a true martial artist is the one who is strong enough to avoid fighting.
Below is a list of some forms of martial arts:
Karate (empty hand)
Muay Thai (Thai boxing or kick-boxing)
Tae Kwon Do (foot hand way)
Wing Chun (forever spring
Silat (to fend off)
Aikido (the way of harmonious spirit)
Judo (gentle, soft way)
Yaw-yan (dance of death)
Jeet Kune Do (way of the intercepting fist)
Jiu-jitsu (the soft, pliable method)
Martial arts training may include meditation at the start of the class. It is defined as the state of
concentration on some object of thought or awareness. This practice is not a religious routine but a
way of clarifying the practitioner's mind and spirit. It includes breathing and relaxation drills which is
the mental preparation for the training. According to researchers, learning to breathe properly is the
secret to any physical activity. It is said that it moves the body's energy, therefore promoting a
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strengthened body, soul, and spirit. Meditation according to health experts has many health
benefits and is now being promoted as a means to cure physical illness and stress. Some benefits
of practicing martial arts include reduced emotional illness, better confidence, and an enhanced
immune system.
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9. Turn Your Wisdom Into a Workshop
Word Count:
0
Summary:
Keywords:
The Technical Revolution has done a lot for us -- we merely have to pick up a phone or send an
email to conduct business. Yet, there still is no substitute for live, personal appearances when you
want your teaching to count, and that's why I love workshops. Your participants benefit from the
short-term intensity of the experience, and you benefit from actually seeing your principles and
exercises in play.
If you've got the solution to any problem that's out there, you can deliver it in workshop form. Here
are some steps I've developed in my years of designing and delivering self-help workshops:
1. Put together a workshop people actually need. What's the biggest problem your target market
faces - and what do you know about solving it? This is the key to filling your workshop. Find the
problem you are uniquely qualified to solve. Do not rely on vague promises like "improving your life"
or "boosting your creativity". Offer us something we can really use, such as "How to Create More
Time for Your Dream."
2. Decide where and how you'll lead the workshop. Basically, you have a choice: you find a location
and hold the workshop yourself, or you pitch and sell it to a larger venue, such as an adult ed
learning center. If you hold the workshop yourself, you will have a bigger job, but you potentially
could make much more money. If someone else holds it, your audience may be more certain ... or it
may not. Also, it may be hard to place your workshop with a larger venue if you don't already have
a track record doing such - unless your idea is so 'killer' that learning venue can resist. There is no
'right' answer here. Test the waters to find the best solution.
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3. Choose a great location. Nothing is more depressing than a workshop in a dimly lit church
basement painted an institutional green. Instead, look for a sunny, fresh environment that makes
you (and them) feel good. When holding your own workshop, look for inns or even B&B's that have
a meeting room or living room available. Often such places will provide a room for free if they are
catering your event. For shorter workshops, look to grand old libraries that have seminar rooms, or
churches or temples that have recently renovated or offer more upscale facilities.
4. Plan the day around food. Believe it or not, this is key. A workshop has to have an air of retreat to
it, or it won't have nearly the impact you want. That's why I like to hold longer, full-day workshops
that include a nice lunch and afternoon tea and cookies. This gives your participants the sense that
they're really getting away from everyday life and nurturing themselves, which facilitates
breakthroughs. At the same time, you can offer more benefits, and thus a more valuable workshop
package.
5. Structure your day with lots of play. Give these folks some things to do that get them out of their
usual routine, right off the bat. In my own How Much Joy Can You Stand? workshops, I have people
come to the event with a 'no-name' tag - something they can comfortably wear that expresses their
essence without using their name. It's a fun way to get everyone on level playing ground. This sort
of hands-on exercise can be used at least two or three times during the day to make your points
more effectively. To create exercises, simply think about what sorts of activities would really move
you to have fun, and think outside of the usual box.
6. Combine teaching with feedback. Don't just preach; ask. During your lecture time, take
occasional breaks to ask for their ideas, observations, questions, etc. You can also drive home
points by creating front-of-the-room lists on a flip chart, or by having brief writing exercises, which
they can share from afterwards. I like timed writing exercises, quick top of the mind lists, and written
responses to questions.
7. Don't be afraid of group meditations. If you're doing work that is at all spiritually attuned, guided
meditations can be fantastic tools. Most people will give them a try, even if they've never done so
before. Be sure to speak clearly throughout the meditation, and urge people to sit on cushions or
chairs, but not recline. Some may be willing to share what they observed, which is often quite
powerful.
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8. Let them guide you. Sometimes you need to put aside your plan for a while, and let a powerful
group conversation take over. Be sure to design your day with an extra half-hour to hour (if it's a full
day) for such tangents to develop. That way, you won't be a slave to the clock, and can allow for
spontaneous insights to occur.
9. Start with a group of friends ... and get evaluations. Your very first workshop can always be held
with friends, or your R&D group, right in your own living room. Offer it for free, in exchange for
detailed feedback on what worked, and what didn't. Then be sure to have the evaluation forms
ready to fill out at the end of the workshop - before anyone leaves. In your evaluation, also include
a place for enthusiasts to leave glowing testimonials, for use in your promo materials. (Include a
request for a signed okay for use of their name and quote in your form.)
10. Experiment. You're going to get a lot further leading workshops if you can view this aspect of
your career as a grand experiment. Some things will work; some things won't. Your job is to find out
which is which, so your workshop becomes the very best it can be ... and that's the best way to fill
them up!
Copyright 2004 Suzanne Falter-Barns
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10. Overcoming Frustration with Technology
Word Count:
0
Summary:
Keywords:
For whatever reason, when we get a new boost in productivity, whether that be from a tool,
technology or technique...we quickly forget how much more efficient it's made us. It's human
nature. It's like the commuter who gets angry about how bad traffic is, but forgets what a pain it was
to wait for the bus. Or the cell phone user who complains about a bad connection, and forgets
about the days when he had to fish for spare change to make a call from a pay phone.
It's much the same with technology.
If your plan for your online business is in a long term one, there's no getting around it: You will have
to find a way to overcome the frustrations you will have with technology. It's inevitable.
Here are some simple tips for dealing with the frustration
Slow down.
Let's start with an analogy: When you're driving a car at 100 miles per hour, a small thing like a
bumblebee hitting the windshield can cause you to lose control and crash. How does this translate
to online frustration?
When you're straining your systems and technology to work faster and better for you, the smallest
technical glitch can have a bigger impact on your performance than seems logical. That's because
you are pushing for "more, faster and better" in the first place.
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The solution is to slow down. What this means for you as a carbon-based being is: take a stretch
break, breathe a couple deep breaths and generally loosen up. Lighten your grip on the intensity
you are trying to sustain, both for yourself and your systems.
Concretely, this may mean taking care of your email just a little bit slower. Typing not quite as fast.
Or giving yourself an extra hour to set up your new audio recorder. The extra time spent is worth it
if it means you don't have to clean up a tangle later. This may seem counterproductive, but it gives
your tools time to do their work for you. Sometimes you have to slow down to get to your destination
sooner.
Change channels.
Online frustration is something most people experience from time to time, and this includes your
suppliers or contractors. If you have a virtual assistant, you likely know this first hand. The next time
you, a colleague or assistant experiences frustration with technology, suggest they "change
channels". This means exactly what you think it means, that is, switch tasks.
If your technology is acting up, try switching to an activity that comes naturally to you before going
back to solve the problem. There's no point forcing something to work when it is resisting you. Go
where the energy is flowing by changing channels.
"Remember when."
Yes, a little reminiscing can be the perfect medicine when you're struggling with technology. As you
try to set up your email account for the 12th time, consider the fact that just 10 years ago,
thousands of small business owners did not have email, and did all their correspondence by mail,
telephone or fax. Do you remember your "mail inbox" in the last office you worked in? How about
letter openers, overflowing voicemail boxes or wet sponges to seal piles of envelopes? Remember
when we used to get paper cuts on a regular basis?
With the increasing growth of the personal development movement in the last 10 years, many of us
have learned to become more self-aware and handle anger, frustration and other strong emotions
with techniques such as meditation, journaling or even prayer.
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But because the Internet is a new-ish modality, sometimes we forget to apply these relaxation
techniques to handle "cyber" stress. The next time you have the technology blues, stop. Don't
struggle. Instead, become child-like -- slow down and enjoy, play awhile, and laugh a little about the
wonder of it all.
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11. Analyze Self in Society for Self Identity
Word Count:
0
Summary:
Keywords:
Analyze self for a better society
Self identity refers to the psychosomatic and hypothetical insightful of an individual and the concern,
which he has for his very survival in this world. The self identity of an individual can also be
regarded as the consciousness and consideration about the individual self. In other words, self
identity of a person is entirely different from self perception.
Every individual has certain peculiar way of reacting to the situation and this reaction changes with
change in circumstances. The gestures of a person are constantly changed in accordance with
other's action, the attitude of other people are also greatly influenced by one's reaction. This has
also accounted for modification and evolution in the process of society. This has been responsible
for constant variations in the gestures and reaction of each and every individual. The thinking
process that is going within the mind of a person brings about different situations in the society of
which he forms an essential aspect and by doing this we are putting forth our own views. This often
leads to sometimes accepting and sometimes rejecting the esteemed opinion of others.
Sometimes failure and success also leads to bring about severe modification in the attitude of a
person. With increasing competition in this world, everybody is striving in order to make a niche for
himself. In order to survive in this competitive world, an individual is ruining his relationships with
hiss near and dear ones. The only thing that matters to him is money. In order to have all the
luxuries in life, he is blindly following the footsteps that will in future lead to destruction. This has
lead to gaps between his individual personality and the society of which he forms a part. The
40

reasons that are actually responsible for acquiring this sort of outlook is the ignorance of the society
towards the causes that have lead to the development of this attitude and over emphasis on the
failure symptoms. Due to failure in life the downbeat energy becomes prevalent in him. That further
gives rise to the thoughts of envy, sloth, lust and gluttony. The prevalence of these sins in an
individual further hampers his growth and prosperity. These thoughts then further deteriorate his
relationships. This way he looses his actual worth and the process of his self healing is also
hindered. Self healing promotes the self development of an individual. For the process of self
development it is very essential to inculcate the positive feelings of generosity, love, and care for
the people around him.
Optimistic and positive thoughts can be inculcated in an individual through the process of
meditation, yoga, naturopathy, aromatherapy, color therapy among the others. These process are
non invasive and do not require and intensive surgeries and drugs for the healing. They are
extremely rejuvenating and refreshing. They aid in soothing the mind, soul and body of an
organism. These processes have been in existence since time in memorial. Aromatherapy, has also
gained tremendous importance over the time period as it serves as a calming process. The
aromatherapy massages, oils and incense have aided in relaxing a person. It also induces positive
energy with in the person that further helps him to liberate positivistic energy around him. It helps a
person to develop his constructive thoughts at the same time hindering the growth of unconstructive
thoughts. This will enable in the process of self healing that ultimately leads in development of the
self. Therefore, a person should incorporate these methods in his daily life, as this will free him from
the pessimistic and unenthusiastic thoughts. The scrutiny of the inner self will definitely help in
making this society a better place to live in.
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12. Making The Leap: From Employee To Entrepreneur
Word Count:
937
Summary:
A Personal Story by Suzanne Mulvehill, Author
Employee to Entrepreneur
I was so intent on staying in the corporate world that I went back to school in 1993 to get an MBA
degree. Two years later, I received that degree and got a job making more money than ever
before. I thought I had it all. The problem was that I wasn't fulfilled.
While trying to convince myself that I really was happy with my job, I had a disturbing intuitive
message one day that what I was doing wasn...
Keywords:
entrepreneur, employee to entrepreneur, entrepreneurial, entrepreneurship, business dreams,
goals
A Personal Story by Suzanne Mulvehill, Author
Employee to Entrepreneur
I was so intent on staying in the corporate world that I went back to school in 1993 to get an MBA
degree. Two years later, I received that degree and got a job making more money than ever
before. I thought I had it all. The problem was that I wasn't fulfilled.
While trying to convince myself that I really was happy with my job, I had a disturbing intuitive
message one day that what I was doing wasn't "it." I realized that I had a yearning to be or do
something else. I just had no idea what. For two years, I vacillated from feeling content with the
security of my job to feeling unfulfilled. Sometime around the third year, I gave in to this yearning. I
began an idea journal - listing ideas of what kind of business I might like to start and spent time
42

thinking about being my own boss.
This exploration stage came to an abrupt halt when I had an experience at work that left me feeling
betrayed. I was given a job to manage a sales team and it was taken away because I didn't pass a
test. I worked with this boss for 2.5 years at two different companies, and knew he knew me better
than the answers to a test. I was so angry that I gave my notice the following day. I stood up for
myself, for maybe the first time in my professional career.
Once the anger wore off, fear set in immediately. I was petrified. I realized that in two weeks I was
not going to have a paycheck anymore. Paychecks were like lifelines for me. Here I was raising two
kids alone. The thoughts and feelings about being paycheckless and becoming a baglady were
overwhelming. I was so scared that after two days of feeling sick to my stomach and feeling more
fear than I thought I could handle, I succumbed to my fear and accepted my job back. I was given a
sales position at a new location. I was relieved. Once the relief wore off, however, the yearning
persisted.
I realized I was right back where I started. Stuck in a job I didn't want. I felt trapped and didn't know
how to escape. I thought that the next time I quit I'm going to be prepared. So I attended business
start-up seminars. I learned two things from these seminars - that I need to save money and write a
business plan.
I was on a mission now. I moonlighted figuring out what business to start and writing a business
plan while working full-time, running a household, raising two kids and saving money. I decided to
start a magazine. I worked in the publishing industry for years and liked the industry.
Five months after the first failed attempt to leave my job, I met my boss and gave my notice a
second time. I left that meeting feeling completely deflated as he shared that I needed a million
dollars in capital to start this business and said without words that I was an idiot for even
considering starting such a business. My newly hatched idea had been completely crushed and I
again didn't leave my job.
I was depressed and my emotions whipsawed me around - hating my job and doing it anyway
because I couldn't leave. That time I planned and tried and still couldn't leave. In a moment of
humility and desperation, I asked myself, "What do I need to do?" I got an answer. I needed to
change and grow. I realized that everything I had done to prepare myself for this transition was
43

outside of me. I had done nothing to address and release my fears, to develop confidence and
ultimately, to face the unknown.
So this time, I got busy on me. I started an inner journey. I looked at my fears and developed "what
if" scenarios that I could live with. I started doing something different every day, to get used to
change. I asked for spiritual direction and meditated daily. I read books like, Deepak Chopra's, The
Seven Spiritual Laws of Success. Slowly, I began changing from the inside out. My business plan
this time was a rough draft of becoming a consultant. I was truly stepping into the unknown.
Nine months after my first attempt to leave my job and four months after the second attempt, I gave
my notice for the third and final time. The night before I gave this final notice, I had a dream that
indicated that I was free now. This was reassuring since I wasn't sure if I would even make it
through the two week time frame and take my job back again.
I took an entire month off following my exit from the workforce. I was exhausted, mentally, physically
and emotionally. During my meditation time, I began visioning myself working as a consultant and
starting a project the following month. An opportunity literally appeared before I even had business
cards made. I went to the library to learn how to write a contract, got it signed as was on my way.
More than eight years have passed since I left my job and began my venture as an entrepreneur.
I wouldn't have dared dream six years ago that today I would be an award-winning author,
internationally known professional speaker and radio talk show host. My experience has taught me
that anything is possible with passion, patience and perseverance.
44

13. Tools for Self Mastery and Control
Word Count:
0
Summary:
Keywords:
We all need tools in order to work on developing self-mastery skills. By finding the right tools we
need, it enables us to continue working ahead without worrying about all the interruptions. It gives
us strength and power we need to strive toward a better tomorrow.
We have a wide selection of tools to use in order to build self-mastery skills. You can visit the World
Wide Net to find these tools. Look in the natural arena online to find the best solutions that work for
you. If you find that one tool does not work, try another one. Continue to try the tools until you find
what works best for you. Never let up!
Letting up only sits you back. You want to continue progressing throughout the self-mastery stages.
Remember that this progression involves self-development. We all struggle through the process of
self-development.
For this reason, schools are holding meetings, while the Internet is posting all sorts of information to
help people take control of their life. Be a part of this revolutionary change that should have been a
part of our life throughout our existence on earth. It is our responsibility to work through self-
development throughout our life.
Visiting the Internet is the best place to find self-help tips, guides, and more. The Internet puts you
in touch with many solutions and tools. Many of the techniques available are free. You simply follow
the instructions and work them in the comfort of your home.
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Some of the products available cost some money, yet these products maybe useful for helping you
to attain your goal. Check out the natural selection of products online. There are tools that don't
cause any thing to maintain this either. Some of them you can find by researching the internet or at
your local library.
What are some of the tools that I can get to help me out with self-mastering?
Some of the tools that you may want to use might be yoga or mediation these are really good tools
that will help you to be focused on what you are trying to do. However, this is not the total answer to
all of your stress problems you're going to have to learn to deal with each thing as it comes to you.
You might do one thing this way and when it happens again do it. This is totally fine you are trying
to find the best way that is right for you. Every one is very different no one is the same so what
works for one may not work for you. In other words, take your time and find what is the best way for
you to learn to be able to use your skills to get where you want to go in life.
Where would I go to see about learning how to use these tools?
The best place to get these tools and all the information that is needed in on the internet or at your
local library. These two places are really great places to start learning about meditation or yoga.
Many of the tools we can use today are self-teaching techniques. All the information that you will
find about these techniques will help teach you how to use self-mastery skills to your benefit. If for
some reason, you're not able to get what you are looking for at the library or on the internet then
you can always open up your versions and look elsewhere. You might them want to try your local
hospital they might be able to help you get in touch with some local support class that will be able to
assist you.
46

14. Five Things You Can Do To Help Deal With The Stress of Long Haul Trips
Word Count:
962
Summary:
Long Haul Trips on aircraft, trains or buses can really challenge a person's ability to cope and deal
with travel stress. Have you noticed the number of irate people who travel these days? There are
five things you can try to help you cope with traveling on long haul trips so that you are not another
statistic of being an irate passenger.
Keywords:
stress management, mediation, meditation music, beating stress
Long Haul Trips on aircraft, trains or buses can really challenge a person's ability to cope and deal
with travel stress. Have you noticed the number of irate people who travel these days? There are
five things you can try to help you cope with traveling on long haul trips so that you are not another
statistic of being an irate passenger.
#1. Do Not Drink Alcohol
The number one cause for people getting stressed during long haul trips is alcohol, in particular
with air travel. Look I like a good drink like the next person, but alcohol has a tendency to change a
perfectly sane and calm person into a raving lunatic. Just look at the number of airline shows that
you see on television with people behaving badly.
If you are taking a long haul trip on an aircraft, I recommend that you limit your alcohol as when
flying at height the affects of alcohol are in fact multiplied. Personally, I discourage all of my staff
from drinking whilst flying to avoid travel rage.
#2. Make Sure That You Drink Lots Of Water
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Have you ever had a headache come on? Often this can be because you have not drunk enough
water especially when you are working in air-conditioning. Just because you are working or
traveling in air-conditioning you can still dehydrate which can cause aches and pains and in
particular headaches. By ensuring that you drink lots of water during your trip, it will ensure the
aches and pains will not exacerbate your travel stress.
When going on long haul flights I always ensure that I carry a 1 litre bottle of water and a small 300
ml bottle of water with me, so that I can stay hydrated especially if the airline charges for water like
some of the discount ones. I carry the 300 ml bottle of water so that you can fill your 1 litre bottle in
the bathroom because quite often it will not fit under the tap in the sink in the toilet.
#3. Make Sure You Walk Around the Cabin Once An Hour
Nobody likes to be cooped up especially in a confined space and your body does not like it. There
are studies throughout the globe, showing that people who sit in the one position on a long haul
flight may have the risk of contracting Deep Vein Thrombosis. Having seen my grandmother go
through this disease because she did not do the right thing whilst traveling on a train for 24 hours, I
strongly encourage everyone to make sure that each hour you get up and walk the cabin.
Walking does two things, one it allows you to stretch your legs and get the blood flowing through
your veins and secondly the exercise helps you to produce alpha waves or calmness waves in your
head which will in turn help you to beat the travel blues.
#4. Listen To Relaxation Music
Listening to music is a fantastic way to reduce stress and with IPODs and cheap CD players it has
never been easier. However, a word of warning, you need to choose music that is not going to
stimulate stress. Some music is not really suitable for stressful situations as it can in fact amplify the
feeling of stress.
One type of music, which research has shown to help reduce stress is Baroque music. This music is
written so that there are only 60 beats per minute and funnily enough that is what our heart rate
should be. The baroque music has been found to increase the alpha waves in the left and right
sides of your brain and this helps improve learning ability, creativity and calmness.
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#5. Meditate
Okay, I can hear it now, "Oh Yeah Hippy, Want Us to Meditate do ya?" Absolutely! Look whilst
meditation has certainly been a thing of fringe groups in western society or associated with eastern
religions many researchers are now coming to the distinct conclusion that meditation can make a
huge difference to our day-to-day lives and help us to overcome stress, especially while traveling.
Look, why not try out meditation for just 20 minutes a day. It is a fantastic tool and when you
become proficient in the art you will find that moving to a start of calm is really easy.
There are many different techniques to help you meditate and I certainly recommend meditating
using Baroque music as we have found that it helps the person meditating get to that point of peace
a lot quicker than other types of meditation music.
The bottom line is this. I have traveled many hundreds of thousands of kilometers across the globe
and many people ask me why I travel so well and the simple secret to it is, I follow the five things I
outlined before. Apart from that, when dealing with airline staff, if you are not absolutely calm and
extremely polite and gracious they could send your baggage to Timbuktu and make you wait a day
or two in the airport lounge before they will help you get to where you want to go. Maintaining your
composure whilst traveling will also help your health and help you to enjoy your trip. I love traveling
because I get to see the world and see the wonderful things it has to offer. Why be stressed when
you are there?
To finish off this article let me reiterate the five things you can try to reduce your stress when
traveling on long haul flights:
#1. Do Not Drink Alcohol
#2. Make Sure That You Drink Lots Of Water
#3. Make Sure You Walk Around the Cabin Once An Hour
#4. Listen To Relaxation Music
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#5. Meditate
50

15. Top 7 Tips for Speakers
Word Count:
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Summary:
Keywords:
Public Speaking is the number one way to advance your business career.
Do you get nervous when speaking to a group? Do you feel butterflies in your stomach? The
following tips will help you get your butterflies to fly in formation.
1. Everyone feels some nerves before a presentation. Try to do a quiet meditation, visualization, or
exercise before you speak. Breathe deeply. Memorize those opening linesand then quickly engage
your audience with a question or humorous story. 2. Three keys to being a top presenter: practice,
practice, practice. In front of your mirror, in front of your stuffed animals. Use a tape recorder and a
cam recorder for playback and feedback. Try your material out with service clubs.
3. Embrace your audience. Remember, it is about them, not you. Are you going to challenge them
to think differently, behave differently or perhaps, confirm them.
4. Use the rule of 3. The most successful speakers limit their remarks to 3 major points. Here is
where you use your signature stories to support your points and help people visualize what you are
saying.
5. Prepare for white space. Always allow for audience participation, questions, role play, interaction.
These may be the moments that just occur and may not be part of your prepared text. Lots of
practice will let you get comfortable enough to do this.
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6. Use your props. Visual aids help to reinforce your points. Power Point provides professionalism.
Toys create humor and playfulness. Adults delineate their thoughts visually...so be creative.
7. Leave a trail. Provide a handout or a flyer about other programs you offer and how people may
contact you. Collect their business cards and raffle a prize. Ask for written feedback and for
referrals.
Copyright © 2004 by Sandra Schrift. All rights reserved
Publishing Guidelines: You are welcome to publish this article in its entirety, electronically, or in print
fre*e of charge, as long as you include my full signature file for ezines, and my Web site address
(http://www.schrift.com) in hyperlink for other sites. Please send a courtesy link or email where you
publish to sandra@schrift.com. Thank you.
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16. Basic Relaxation Technique
Word Count:
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Summary:
Keywords:
When you first try this exercise, you may want to begin by lying on the floor or on your bed.
However, if you are tired, you may find that you cannot stay awake and you won't be able to
develop the skill of conscious relaxation. This is a great exercise to help you sleep better at night,
but for purposes of developing an awakened sense of relaxation, consider whether lying down
works for you or not. If you too easily drift off to sleep, begin by sitting in a chair where you are
comfortable and your back is straight and your feet touch the floor.
Loosen any tight clothing, such as your shoes, collar, or belt. Whether you begin by lying on the
floor or not, you will eventually graduate to sitting either in a chair or on the floor. The purpose of
this technique is to be able to mentally call relaxation to your body anytime, anywhere regardless of
where you are or what physical position you find yourself. You are going to scan your entire body,
locating tension pockets and relax each area, one area at a time, releasing tension completely.
Here's how:
Focus your attention on your breath until your breathing begins to slow and deepen. Keep your
mind focused on your breath. You might also conjure some peaceful image as you do this exercise.
As you do so, you have already begun to relax.
You attention will first focus on your feet, beginning at the toes. Starting with the toes, wiggle your
toes, squeezing and flexing, and then relax and release any tension. Next, rotate the ankles,
followed by flexing and pointing the feet. Then relax and release. Move up to the calves and the
long muscles of the thighs with your attention, tensing and relaxing until you can let the tension go;
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your feet will fall outward comfortably.
Next, move your attention to your abdomen, midriff and lower back. This is another part of your
body that can easily carry excess tension. Tighten your abdominals; hold the tension for a count of
five, and then release. Do this two more times, releasing tension each time you relax. You may find
yourself adjusting the angle of your lower back as you encounter and release tension.
Shoulders and arms are next. Shrug your shoulders, tense and release your arms, clench and
release your hands. Do this three times and finally, release all tension and let your arms and
shoulders relax. Even as you are relaxing and feeling your tension drain away, remember to
continue focusing on your breath. Between each area of focus, draw your attention back to the
breath and let all tension leave your body with the out-breath and draw in a sense of relaxation with
the in-breath.
Are there any other tense muscles in your head or face or neck? Probably, since this is a major
focal point for tension. Focus directly on your facial muscles, opening the mouth and eyes wide
three times and then consciously release tension and let your face relax. If you feel tension in your
neck, turn your head slowly to the right and then the left a few times and finally, settle the neck to
relax. Finally, shift your attention to the very top of your head. Consciously tighten the scalp by
lifting your eyebrows and then scrunching them. Do this a few times and when you release and
relax the tension, your scalp will relax.
At first you may have to retrace these steps until all regions of your body are relaxed at the same
time. Keep at it until you are able to relax completely. By focusing attention and deliberate
movement on various areas of the body, you are able to let those muscles to relax.
When you have mastered this method of relaxation, you will have gained control of the tension you
are prone to carrying in your body and you will be able to relax at will for the rest of your life.
Focusing on your breath, you can maintain this sense of control by simple association. As a result,
you can relax even if you are in a room full of people. This is also a great beginning point to begin
your meditation.
In time, being able to relax will not take you 15 to 20 minutes, but rather moments. By simply
scanning the body with the mind, and focusing on the breath, you will be able to achieve quickly any
level of relaxation you desire.
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17. Adrenal Fatigue And How To Beat It.
Word Count:
851
Summary:
Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney.
Their job is to produce and release, when appropriate, certain regulatory hormones and chemical
messengers.
Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol,
the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the
adrenal cortex. The cortex also secretes androgens, estrogens, and ...
Keywords:
adrenal fatigue
Your adrenal glands are two tiny pyramid-shaped pieces of tissue situated right above each kidney.
Their job is to produce and release, when appropriate, certain regulatory hormones and chemical
messengers.
Adrenaline is manufactured in the interior of the adrenal gland, called the adrenal medulla. Cortisol,
the other chemical from the adrenal gland, is made in the exterior portion of the gland, called the
adrenal cortex. The cortex also secretes androgens, estrogens, and progestins. Cortisol, commonly
called hydrocortisone, is the most abundant -- and one of the most important -- of many adrenal
cortex hormones. Cortisol helps you handle longer-term stress situations.
In addition to helping you handle stress, these two primary adrenal hormones, adrenaline and
cortisol, along with others similarly produced, help control body fluid balance, blood pressure, blood
sugar, and other central metabolic functions.
In the heightened nervous state of adrenal burnout, the body overproduces adrenaline, cortisol and
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other stress hormones. Constant stress and poor nutrition can weaken the adrenal glands.
Eventually, this causes the adrenal glands, the front line in the stress reaction, to show wear and
tear and become depleted. This frequently leads to impairment in the thyroid gland, which can
cause a further decline in energy level and mood and is one of the reasons why many people have
thyroid glands that don't work well.
When stress continues over prolonged periods of time, the adrenal glands can deplete the body's
hormonal and energy reserves, and the glands may either shrink in size or hypertrophy (enlarge).
The overproduction of adrenal hormones caused by prolonged stress can weaken the immune
system and inhibit the production of white blood cells that protect the body against foreign invaders
(in particular lymphocytes and lymph node function).
Adrenal dysfunction can disrupt the body's blood sugar metabolism, causing weakness, fatigue, and
a feeling of being run down. It can also interfere with normal sleep rhythms and produce a wakeful,
unrelaxing sleep state, making a person feel worn out even after a full night's sleep.
Common Causes of Adrenal Stress
* Anger
* Fear / Worry /Anxiety
* Depression
* Guilt
* Overwork/ physical or mental strain
* Excessive exercise
* Sleep deprivation
* Light-cycle disruption
* Going to sleep late
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* Surgery
* Trauma/injury
* Chronic inflammation
* Chronic infection
* Chronic pain
* Temperature extremes
* Toxic exposure
* Malabsorption
* Maldigestion
* Chronic illness
* Chronic-severe allergies
* Hypogycemia
* Nutritional deficiencies
Testing for Adrenal Health
In order to determine the health of your adrenal glands you need to have a simple blood, urine, or
saliva test such as the Adrenal Stress Index performed through your practitioner. Cortisol levels can
be checked by blood in the morning or throughout the day by a saliva test. DHEA, and Epinephrine,
are some other indicators of adrenal function.The information provided by testing can help to
determine the most appropriate type of treatment.
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Associated Symptoms and Consequences of Impaired Adrenal Functioning
* Low body temperature
* Weakness
* Unexplained hair loss
* Nervousness
* Difficulty building muscle
* Irritability
* Mental depression
* Difficulty gaining weight
* Apprehension
* Hypoglycemia
* Inability to concentrate
* Excessive hunger
* Tendency towards inflammation
* Moments of confusion
* Indigestion
* Poor memory
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* Feelings of frustration
* Alternating diarrhea and constipation
* Osteoporosis
* auto-immune diseases/hepatitis
* Lightheadedness
* Palpitations [heart fluttering]
* Dizziness that occurs upon standing
* Poor resistance to infections
* Low blood pressure
* Insomnia
* Food and/or inhalant allergies
* PMS
* Craving for sweets
* Dry and thin skin
* Headaches
* Scanty perspiration
* Alcohol intolerance
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Treatment
Lifestyle changes such as:
Eating steadily, all day long. Skipping meals is one of the worst things you can do for your body.
When you're hungry, your blood sugar drops, stressing your adrenal glands and triggering your
sympathetic nervous system. That causes light-headedness, cravings, anxiety and fatigue. Another
drawback to skipping meals: The resulting low blood sugar can affect your ability to think clearly and
shorten your attention span.
Skipping breakfast is particularly bad, as it is a sure fire way to gain, not lose, weight. If you start
each morning with a good breakfast and "graze" healthfully every two to four hours, your blood
sugar will remain steady throughout the day. You'll feel more rested and energetic.
Eat protein with every meal. Eat Complex carbohydrates such as brown rice. Avoid sugar, junk
food, white pasta, white rice, white bread.
Absolutely NO Caffeine. Coffee/Sodas over stimulates your adrenals and they deplete important B
vitamins.
Coffee does not give you energy; coffee gives you the illusion of energy. Coffee actually drains the
body of energy and makes you more tired, because of vitamin and adrenal depletion.
Exercise to relax. Walking, Yoga, deep breathing, meditation, or stretching. No vigorous or aerobic
exercise, which depletes the adrenals.
Avoid alcohol, processed foods, and tobacco. Nicotine in tobacco initially raises cortisol levels, but
chronic use results in low DHEA, testosterone, and progesterone levels.
Reduce stress; learn relaxation techniques such as deep breathing, visualization, progressive
muscle relaxation.
Helpful Supplements
The use of small amounts of natural adrenal hormone (hydrocortisone) to bring slightly low adrenal
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function up to its proper normal daily range is often helpful.
Take a daily multivitamin to provide nutritional support to the adrenal gland.
Vitamin C 1,000-3,000 mg a day
L-Theanine 100-400 mg a day
Pantothenic Acid (Vitamin B5) 300 mg a day
Licorice (Glycyrrhiza glabra), no more than 1000 mg of glycyrrhizin
You can say thanks for the articles by giving us a link back at http://www.BuildWebPage.org on your
links page.
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18. Six Simple Stress Busters For Moms
Word Count:
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Summary:
Keywords:
Are you stressed out? Could you use a break? If I gave you a nickel for every time you heard the
word Moooommmmmyyyy - would you be rich? Well, we have all been there! With babies, toddlers
and older children to care for along with cooking meals, paying bills, cleaning and playing taxi,
finding time for yourself may seem impossible and when you do find a few quiet minutes, many of
us are at a loss for what to do.
Taking time out to recharge your batteries is just what you need. So, what's stopping you? Leave
your chores behind, just for a little while, and give yourself permission to take a much needed time-
out.
Here are just a few of my favorite Stress-Busters:
Put yourself in time out: Allow some alone time for yourself. Use this time to focus on you. Find a
place in your home that you can go to and find privacy. You can ask your partner or a friend to take
the family out for a few hours while you enjoy your alone time. Do nothing, sleep, read, watch a
movie, and just enjoy your solitude.
Talk to a friend: When you are feeling stressed, lean on a good friend. Sit down and enjoy a good
conversation, a cup of coffee or a girls day out pampering yourself. Moms find great comfort,
support and love in the company of close friends.
Play: As adults, we sometimes forget the beneficial value of play. Play stimulates our imagination,
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encourages our creativity, boosts our energy, and best of all, it is fun. Try a game of tennis, a game
of cards online or perhaps invite some friends over for an evening of adult board games.
Meditate: Meditation has been proven to reduce your blood pressure, and helps to dramatically
reduce your stress level. Meditation and/or prayer will help you to keep in touch with your spiritual
side. Meditation is a very effective method of relaxation. To meditate, quiet your mind and allow
yourself to focus on one thing, such as your breath. Find a relaxed comfortable position where Try
visualizing good health and peace as you inhale. While you are breathing out breathe out all of your
stress. Set aside approximately 20 minutes for this exercise. Upon completion, you will see just how
much more relaxed your mind and body is.
Take a nap: Find a quiet, comfortable spot and take a nap. Even a short power nap can leave you
feeling refreshed, renewed, and more focused. Studies have shown that people who spent 30
minutes each day napping had one third less heart disease than those who didn't nap.
Eat: Not just anything but certain things. Studies show that certain foods can help reduce stress.
Carbohydrates, will actually soothe you. Good sources of carbohydrates include rice, pasta,
potatoes, breads, air-popped popcorn and low-calorie cookies. Experts suggest that the
carbohydrates present in just one baked potato or a cup of spaghetti or white rice, is enough to
relieve the anxiety of a stressful day.
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19. Ebook & Article Marketing, Ovecoming Writer's Block
Word Count:
1263
Summary:
What is writer's block?
Well, I just can't think of a single darn thing to
say. Oh well, I'm outta here!
Sound familiar? No! Oh, get real! We've all
experienced this phenomenon when we absolutely have to
write something, particularly on deadline. I'm talking
about. . . . .uh, I can't think of what the word is .
. . oh, yes, it's on the tip of my tongue . . . it's:
Keywords:
Ebook & Article Marketing, Ovecoming Writer's Block, marketing, articles, plr
What is writer's block?
Well, I just can't think of a single darn thing to
say. Oh well, I'm outta here!
Sound familiar? No! Oh, get real! We've all
experienced this phenomenon when we absolutely have to
write something, particularly on deadline. I'm talking
about. . . . .uh, I can't think of what the word is .
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. . oh, yes, it's on the tip of my tongue . . . it's:
WRITER'S BLOCK!!!!
Whew! I feel better just getting that out of my head
and onto the page!
Writer's block is the patron demon of the blank page.
You may think you know EXACTLY what you're going to
write, but as soon as that evil white screen appears
before you, your mind suddenly goes completely blank.
I'm not talking about Zen meditation
stare-at-the-wall-until-enlightenment-hits kind of
blank.
I'm talking about sweat trickling down the back of
your neck, anguish and panic and suffering kind of
blank. The tighter the deadline, the worse the anguish
of writer's block gets.
Having said that, let me say it again. "The tighter
the deadline, the worse the anguish of writer's block
66

gets." Now, can you figure out what might possibly be
causing this horrible plunge into speechlessness?
The answer is obvious: FEAR! You are terrified of that
blank page. You are terrified you have absolutely
nothing of value to say. You are afraid of the fear of
writer's block itself!
It doesn?t necessarily matter if you've done a decade
of research and all you have to do is string sentences
you can repeat in your sleep together into coherent
paragraphs. Writer's block can strike anyone at any
time. Based in fear, it raises our doubts about our
own self-worth, but it's sneaky. It's writer's block,
after all, so it doesn't just come and let you know
that. No, it makes you feel like an idiot who just had
your frontal lobes removed through your sinuses. If
you dared to put forth words into the greater world,
they would surely come out as gibberish!
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Let's try and be rational with this irrational demon.
Let's make a list of what might possibly be beneath
this terrible and terrifying condition.
1. Perfectionism. You must absolutely produce a
masterpiece of literature straight off in the first
draft. Otherwise, you qualify as a complete failure.
2. Editing instead of composing. There's your
monkey-mind sitting on your shoulder, yelling as soon
as you type "I was born?," no, not that, that's wrong!
That's stupid! Correct correct correct correct?
3. Self-consciousness. How can you think, let alone
write, when all you can manage to do is pry the
fingers of writer's block away from your throat enough
so you can gasp in a few shallow breaths? You're not
focusing on what you're trying to write, your focusing
on those gnarly fingers around your windpipe.
4. Can't get started. It's always the first sentence
that's the hardest. As writers, we all know how
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EXTREMELY important the first sentence is. It must be
brilliant! It must be unique! It must hook your
reader's from the start! There's no way we can get
into writing the piece until we get past this
impossible first sentence.
5. Shattered concentration. You're cat is sick. You
suspect your mate is cheating on you. Your electricity
might be turned off any second. You have a crush on
the local UPS deliveryman. You have a dinner party
planned for your in-laws. You . . . Need I say more.
How can you possibly concentrate with all this mental
clutter?
6. Procrastination. It's your favorite hobby. It's
your soul mate. It?s the reason you've knitted 60
argyle sweaters or made 300 bookcases in your garage
workshop. It's the reason you never run out of Brie.
FACE IT ? IT?S ONE OF THE REASONS YOU HAVE WRITER'S
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BLOCK!
How to Overcome Writer's Block
Okay. I can hear that herd of you running away from
this article as fast as you can. Absurd! you huff.
Never in a million years, you fume. Writer's block is
absolutely, undeniably, scientifically proven to be
impossible to overcome.
Oh, just get over it! Well, I guess it's not that
easy. So try to sit down for just a few minutes and
listen. All you have to do is listen ? you don't have
to actually write a single word.
Ah, there you all are again. I am beginning to make
you out now that the cloud of dust is settling.
I am here to tell you that WRITER'S BLOCK CAN BE
OVERCOME.
Please, remain seated.
There are ways to trick this nasty demon. Pick one,
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pick several, and give them a try. Soon, before you
even have a chance for your heartbeat to accelerate,
guess what? You're writing.
Here are some tried and true methods of overcoming
writer's block:
1. Be prepared. The only thing to fear is fear itself.
(I know, that's a clich?but as soon as you start
writing, feel free to improve on it.) If you spend
some time mulling over your project before you
actually sit down to write, you may be able to
circumvent the worst of the crippling panic.
2. Forget perfectionism. No one ever writes a
masterpiece in the first draft. Don't put any
expectations on your writing at all! In fact, tell
yourself you're going to write absolute garbage, and
then give yourself permission to happily stink up your
writing room.
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3. Compose instead of editing. Never, never write your
first draft with your monkey-mind sitting on your
shoulder making snide editorial comments. Composing is
a magical process. It surpasses the conscious mind by
galaxies. It's even incomprehensible to the conscious,
editorial, monkey-mind. So prepare an ambush. Sit down
at your computer or your desk. Take a deep breath and
blow out all your thoughts. Let your finger hover over
your keyboard or pick up your pen. And then pull a
fake: appear to be about to begin to write, but
instead, using your thumb and index finger of your
dominant hand, flick that little annoying ugly monkey
back into the barrel of laughs it came from. Then jump
in ? quickly! Write, scribble, scream, howl, let
everything loose, as long as you do it with a pen or
your computer keyboard.
4. Forget the first sentence. You can sweat over that
all-important one-liner when you've finished your
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piece. Skip it! Go for the middle or even the end.
Start wherever you can. Chances are, when you read it
over, the first line will be blinking its little neon
lights right at you from the depths of your
composition.
5. Concentration. This is a hard one. Life throws us
so many curve balls. How about thinking about your
writing time as a little vacation from all those
annoying worries. Banish them! Create a space, perhaps
even a physical one, where nothing exists except the
single present moment. If one of those irritating
worries gets by you, stomp on it like you would an
ugly bug!
6. Stop procrastinating. Write an outline. Keep your
research notes within sight. Use someone else's
writing to get going. Babble incoherently on paper or
on the computer if you have to.
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Just do it! (I know, I stole that line from
somewhere?). Tack up anything that could possibly help
you to get going: notes, outlines, pictures of your
grandmother. Put the cookie you will be allowed to eat
when you finish your first draft within sight ? but
out of reach. Then pick up the same type of writing
that you need to write, and read it. Then read it
again. Soon, trust me, the fear will slowly fade away.
As soon as it does, grab your keyboard ? and get
writing!
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20. Sole Work � Walking the Spiritual Path
Word Count:
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Summary:
Keywords:
For the past several years I have struggled with getting (and staying) fit. Ok, I admit it, the struggle
has been longer than just a few years. As a kid, instead of playing nicely with the girls, I fought with
the neighborhood boys. I attempted to join their fun and received new scars weekly in bloody
games of soccer. I was always the last one picked to play on the kickball team and, as the catcher
of my 5th grade softball team, I hit the pitcher in the head with a fast ball. Uncoordinated in team
sports, I succeeded only at baton twirling which was fun, but I barely broke a sweat.
After failures in group sports I thought I'd try running, so a few years ago I attempted to train for a
half marathon. I ended up limping home in tears and thought I'd never exercise again. (I couldn't
even MOVE after that, much less exercise!)
Over the years I've used walking as a way of getting out of the house, of warming up for more
vigorous exercise and just to hang out with friends. This year, walking has turned into much more
for me. Walking allows me to integrate mind, body, and spirit in a way that I've not experienced
before. Athletes speak of being "in the zone." I see that I too am an athlete and that walking can be
vigorous and can provide my body with the movement it craves. Walking has allowed me to reclaim
fitness goals that I had given up on. I think I've finally found something that I can be good at and
stick with long term!
"Movement in the body brings movement in the mind. It is a natural alchemy. So many of us seek
this kind of movement in our lives, a fusion of being and doing."- Carolyn Scott Kortge from her
book, The Spirited Walker
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These days, our lives are set at an incredibly frantic pace. We have so much on our plates that we
fear we'll never get everything done, and we wonder when we'll find time to do those things that
bring us pleasure. Even when the world seems to be spinning out of control, walking can restore
our sense of inner peace. Time seems to expand, giving us a chance to slow down, to relax, to
appreciate ourselves and our lives.
Even when we are "just going out for a walk", we are hardly ever just walking. We carry our mind
around with us when we walk, so we are usually absorbed in our own thoughts. I have come to see
that the sole work of walking has turned into soul work. I have even nicknamed some of my walks
with particularly insightful friends "walk and talks" where we process life together and use walking as
a metaphor for moving forward in life.
And then there's walking alone which frees us up for some internal dialogue. I've learned to turn off
the cell phone, take off the headphones and stop drowning out the natural world. When I allow
myself to hear my own thoughts and resolve any internal conflicts, I am at peace in the sanctuary of
my mind. Moving meditation, or spiritual walking, is a wonderful way of grounding ourselves in our
own presence.
"Above all, do not lose your desire to walk. I have walked myself into my best thoughts, and I know
of no thought so burdensome that one cannot walk away from it. If one just keeps on walking,
everything will be all right." --Soren Kierkegaard
Even if our job is wonderful, our family is healthy and our future seems bright, we can lose touch
with the deepest parts of ourselves unless we slow down enough to breathe deeply, to still our
thoughts and to observe the natural world with a sense of wonder. Walking with awareness
provides us with an opportunity to connect with the surrounding nature and our "inner nature". Then
we are able to tend to the trinity that we are made up of--mind, body and spirit. In creating a
balance among all three, we enhance the quality of all areas of our life.
Use a long walk or hike to come home to yourself. If you don't go within you'll go without!
So often we walk hurriedly, rushing from place to place in a state of mindless detachment. Spiritual
walking is a form of meditation in motion. Pick a route that will allow you to practice mindfulness by
fully engaging your senses. Feel the hard pavement or soft grass beneath your feet, drink in the
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