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Category: Success

6 Qualities to Develop In Creating a Better Version Of Yourself

The fact that you are reading this proves that you are not only curious but you are taking charge in improving your current state. We can let nature mold us and wait until our environment pushes us to drive progress forward but some of us are ready to take the steps even before it is needed.

Maybe it is you, the curious one, the one who wants to design his or her own life despite the situation you are in. You maybe doing ok and surviving but there is more to life if you seek and get a little curious and courageous. Sharpen these values and observe yourself progress in ways you never imagined.

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”

– Abraham Lincoln

1. Optimism

People who accomplish worthwhile goals are optimistic. Make time to cultivate an optimistic attitude on life. There is always two sides of the story. How you approach everything that happens to you is a skill that can be turned into a habit. Kill the ANT (Automatic Negative Thoughts) before they send you down on a spiral. An optimistic attitude will bring more opportunities to you. There is always a positive side to everything. Instead of complaining “Why is this happening to me?” Turn it around to “How is this the best thing that ever happened?” or “What is this situation teaching me”. Give everyone and everything a space where in you can shift the negative to neutral to positive. 3 long deep breaths are one of the good tools to create space to respond with more optimistic choice.

“You are never too old to set another goal or to dream a new dream.”

– C S Lewis

2. Adaptability

Everything is in constant motion and change. We suffer when we resist this natural law. The mind loves to stick to what it knows and is afraid of what it doesn’t know. Accept that everything will change, it will or it won’t, it may or may not. Most people are afraid of loss, not necessarily a physical loss but it can be a loss of rhythm, relationship, authority, etc. Being adaptable will help you become more stable along these unpredictable changes. Stretch your psychological flexibility. Think of who you were 5 years ago and compare it to who you are today? In what ways did you adapt? Adaptation breeds resilience and if you intentionally develop your adaptation capabilities, you will open up and will be able to connect yourself to new exciting experiences.

“The wise adapt themselves to circumstances, as water moulds itself to the pitcher.” 

– Chinese Proverb

3. Passion

Make time to know what you are passionate about. Find it through engagement, most things that you think is your passion might not be after a couple of days of doing it. Know beyond the surface, try the law of 100. Doing it a hundred times and ask again if you are still in love with it. Passion can also be the way you look at life, an endless discovery and trial and error. Most importantly it is not what you do but why and how you do it. Try where your curiosity is at, engage in it and stay flexible on where your muse takes you.

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.”

– Harriett Tubman

4. Self – Confidence

Having purpose and passion as your foundation. Following frameworks for disciplined practice. You are going to develop confidence. Dan Sullivan’s 4 C’s is a good framework. Commitment, Courage, Capability then Confidence. To achieve the power of self confidence, start with intrinsic motivation. What motivates you? What do you stand for? Who are you? What needs to happen today for you to become fully you?

“If you hear a voice within you say ‘you cannot paint,’ then by all means paint, and that voice will be silenced.”

–Vincent Van Gogh

5. Self Discipline

Learn to be self disciplined by being clear with your goals. When you got what you desire on paper, identify steps you need to take to be able to be that type of person. Self discipline is being a pro, putting your goal in the highest regard. Doing what needs to be done is more important than your feeling about it. Action precedes inspiration. When you are self disciplined, you don’t wait till you feel like it, you do it regardless. Try an experiment where in you do something within a certain timeframe say (walking for 20 minutes daily) for 66 days logging in your progress. You’d be surprised by its compounding effect. There is a version of yourself you haven’t met yet.

“Happiness is dependent on self-discipline. We are the biggest obstacles to our own happiness. It is much easier to do battle with society and with others than to fight our own nature.”

– Dennis Prager

6. Courage

If you want something to happen that has never been, you must be willing to do things you have never done. Summon up the courage to try that thing you’ve been wanting to do. Courage is the ability to try and pursue knowing that failing is a possibility. Fail fast, learn quick, don’t take anything personally and keep on going with a growth mindset. Do it afraid if you will, feeling the fear but doing it anyway will develop courage in you. So cut the overthinking and just go.

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”

– Aristotle

Conclusion

Pay attention on how you are developing these qualities. Know that it is in your power to improve and change the way things are for the better. These are values you can cultivate for free, all you need is a little intention and consistency. From time to time ask yourself; how am I being optimistic, adaptive, passionate, confident, disciplined and courageous right now?

6 Mental Practices That Will Fundamentally Change the Way You Look Your Life

Much of our Peace and happiness comes not from outside of us but how we see and perceive a certain thing. The same is true for its counterpart, much of our pain and suffering is not outside of us but it is self inflicted. Know how to operate in harmony with the nature of your mind and new worlds of wonderful and beautiful things shall enter your world.

Are you bothered and irritated most of the time? Do you find yourself listening to your negative voices that talk non stop? The first important thing is to realize that you want this to change. Solutions need not be expensive and should come from outside of you like medication and therapy. You have the power to fix your mental health from the inside. Here are 6 key principles and how to integrate them into your day to day to further improve your mental well-being.

1. Become The Observer

learning this skill greatly increases your overall well-being. Seeing yourself as the awareness of your thoughts and behavior puts you in a position to control how you are going to respond with wider understanding and compassion.

To become the observer, take a deep breath and look at everything from a birds eye view. See yourself as a person undergoing a moment of experience right now. It may be eventful or non eventful. Pay attention to the things going on with or without your preferences. Like cars passing by, clouds appearing and disappearing, you can even see and feel the whole world happening without your participation.

Knowing this you relieve yourself of anxiety and realize that much of the things bothering you are really of no importance. All are just opinions of the mind and you can rise up and be bigger than its chatter.

“Nothing has such power to broaden the mind as the ability to investigate systematically and truly all that comes under thy observation in life.”

– Marcus Aurelius

2. Be Open To Accept

Accepting things that you cannot change and changing things that you can. I’m pretty sure we heard this one. Not accepting a situation or an idea creates resistance in your over all well-being. There are billions of people on earth with varying ideas and preferences, accepting the truth that we are all different opens us up for creative collaboration rather than the zero sum game of competition.

Get passed your initial reaction of dismissing an idea presented to you. Things come to your domain of familiarity for a reason. Take a moment to look at things and first observe how it feels, then accept it as it is. Nobody can force you to act on things against your will but it is vital to accept and respect the diverse sentiments of others.

Remember, your initial reaction mostly comes from the ego’s perspective of self preservation. Preserving something it holds of value, maybe its preferences, its comfort, its programming. They might be true to some extent but make time to inquire is this Universally an absolute truth from all angles?

Look to nature, as the mountain accepts the storm. Be like this. Widen your capability to accept. That is what we are here for, to grow in ways on how we perceive the beauty of everything and each and every moment.

Next time when you find yourself stuck in traffic, take a deep breath and have no feeling about it. Just do traffic with no opinions added. Just acceptance.

“Serenity comes when you trade expectations for acceptance.”

– Gautama Buddha

3. Declutter The Mind

Much like your closet and your desk, the mind tends to get cluttered. But instead of material things, it is often times overloaded with memories, concepts, programming, opinions and random thoughts. Anxious and confused state of being is just simply a lack of organization. The nature of the mind to paint pictures of doubt and threat is actually to our benefit, it lead us to think and evolve to what we are today. But not knowing how to use the mind will bring detriment instead of benefit. Evolution brought us here and it doesn’t end there, we still need to know how to operate in harmony with the brilliance of the mind. It is a double edged sword, like fire or technology, it can either make or break you.

“Your brain is a weights only three pounds but it processes 70,000 thoughts each day using 100 billion neurons that connect at more than 500 trillion points through synapses that travel 300 miles/hour.”

– Healthybrains.org

Can you wrap your head around these numbers? It is truly astounding. So now that we know how powerful our brains are, it is time to know how to use it. Your brain doesn’t stop thinking because it is its nature but you aren’t required to act on each and every one of them. Mind only gets cluttered when you believe each and every thought it comes across with. Declutter the mind by mindful breathing, noticing the thoughts and letting them pass by. One of my favorite phrases is “Be Engaged, Not Entangled”.

4. Cultivate Compassion

Most people are contaminated by negativity and this is not due to their destiny or the cards they were dealt with. It’s just they do not know yet that things could be different. Being judge mental and critical of self and others will raise up your stress levels and will do damage on your well being and relationships. Self compassion is a powerful coping mechanism that will change the way you see the world. Start by being compassionate with yourself. It all starts within you. I like to use Louise Haye’s meditation of imagining yourself and others as babies. This will immediately bring forth compassion because the nurturing nature of yourself will activate making you want to tend and take care of life. That no one is doing you wrong, a baby couldn’t do wrong, you are here to take care of the children in everyone you encounter. So give that a try.

Imagine the unconditional love of God for people, imagine the unconditional love of parent to child. It doesn’t reprimand nor judge. It is just there for you. This type of unconditional love is called Agape. You are able to access this Love within and only when it overflows then you share it with others.

Loving yourself First will diminish cumulative stress, foster better relationships, stand composed during tense situations. Cultivate this unconditional love for self and others and discover a version of your self that is calmer and stronger.

“If you want others to be happy, practice compassion. If you want to be happy, practice compassion,”

– The Dalai Lama 14

5. Enumerate Your Blessings

Let’s go deeper than counting your blessings. Enumerate and write them down. Write 3 things you are grateful for right now. Think of the things you have now and didn’t you just years ago only have them as desires? Celebrate your wins no matter how small. Being in the state of Gratitude opens you up for more blessings. It shifts your attention from what you don’t have to things that you have now and will have. Gratitude unshackles you from toxic spiraling negative thoughts. So take a break pursuing things you don’t have yet and focus and praise the things you have now.

“Being grateful all the time isn’t easy. But it’s when you least feel thankful that you are most in need of what gratitude can give you: perspective. Gratitude can transform any situation. It alters your vibration, moving you from negative energy to positive. It’s the quickest, easiest most powerful way to effect change in your life — this I know for sure.”

– Oprah Winfrey

6. Increase Your Aq (Adversity Quotient)

Your Adversity Quotient is your ability to overcome and endure obstacles to turn them into opportunities. If you choose to broaden your Aq, you will be more adaptable in stressful situations. Have an approach mindset instead of avoid, be proactive rather than reactive. The more hard things you can handle, the easier it gets in the future. Facing the truth, being accountable and responsible for the nearest task at hand for the greater good will help you increasing your Adversity Quotient. Remember, everything has a solution and can be progressed and fixed. Are you gonna give up or warrior up? The up is up to you. Face some challenges, voluntarily lift something heavy and you’ll be resilient and won’t be stressed easily.

“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me. You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.”

– Walt Disney

Conclusion

These 6 insights are of no use until practiced. Start with one and keep it on in your mind all throughout the day and know when to apply them. Knowledge is only power when applied. May you look at things with more compassion, gratitude, curiosity gaining resilience along the way.

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9 Ways To Get Motivated Today

Do you get the feeling in your gut that life is way more than what’s happening to you right now? Do you have a dream lifestyle or project that has been stuck on the shelf for “maybe next time”? Are you waiting for the right moment and circumstances for you to even start? Make a difference today by intentionally motivating yourself to walk the path of your dreams. Learning to motivate yourself will pay you huge dividends in the long run. And one thing is for sure, time will run no matter how you feel about it. Here are some simple tips that you can act upon today.

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” 

– George Lorimer

1. Create an Agreement with Self

if you create a transaction with yourself to get a certain thing done, the urgency of the matter increases. Make that deal with integrity and courage. An example would be, “I will reward myself with relaxation only after I get my bills sorted out”. Make a deal that you know you can fulfill. Therein lies freedom because you are the one setting that “deal”. You can start with “I won’t have a meal until I tidy up and have walked around the block.” Start with these simple agreements and increase their intensity and frequency with gentleness and ease. Be true to what you set out to do and abide by the law you have decreed upon yourself. Nobody can make you do things other than you.

“How much you love yourself and how you feel about yourself are directly proportionate to the quality and integrity of your word. When you are impeccable with your word, you feel good; you feel happy and at peace.”

– The Four Agreements

2. Embody Your Ideal

Your ideal self is the version of yourself you long to be. If you are able to desire it, it is law that you must be it. What most people miss is that they tend to push away their desires from them by saying “I will be this someday when things fall to place”. Change this inner mental talk to “I am embodying the version of my self that is ___________ right now and I’m constantly growing and changing becoming more of it daily”. When you feel that you are it, the universe agrees and conspires circumstances that you cannot achieve on your own.

“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.“

– Ralph Waldo Emerson

3. Uplifting Inquiries

Here are 3 questions to ask in the morning.

  • What am I ___________ in my life right now?
  • What about it makes me so __________?
  • How can I be more of what I truly am?

Asking these simple questions focuses your attention to what matters to you. Nurturing a more intrinsic motivation. Fire up that inspiration of what you truly are. It is an inside job, meaning work on yourself first before engaging in anything external.

“The great secret is a controlled imagination and a well sustained attention firmly and repeatedly focused on the feeling of the wish fulfilled until it fills the mind and crowds all other ideas out of consciousness.”

– Neville Goddard

4. Move Goal Posts

Motivation dies easily when we get bored. What motivated you yesterday won’t motivate you today. Check up on your goals if are they aligned with what you are right now. Set short and long term adjustable goals. There are many paths, just go and move, you might fail but you will in the right direction with new lessons in your bag of experiences.

Be in constant open communication to your Higher self. What was meant for you yesterday might not be for today. Take note of the changes and take into consideration the commonalities as well. You will never run out of motivation if you are constantly defining and rediscovering yourself.

“What got you here won’t get you there”

– Marshall Goldsmith

5. Start Simple Small & Slow

Intrinsic motivation can be activated by starting small, simply and slowly. Running a marathon starts with putting your shoes on. That simple act of setting your shoes by the door or bedside primes you that you are committed to putting them on the next day. Start simply; publishing a book starts with finishing a page, a page is a whole lot simpler than getting a publisher, marketing and touring your book.

Doing things slowly increases your act’s potency. In each and every thing you do, if your whole mindset is motivated from within, and you do it if service to your higher purpose, it doesn’t matter how slow you write or practice. The important thing here is you are already becoming what you long to be. Walking slowly around the block you are being a runner, writing one page you are being a writer.

So start no matter how small, simple & slow. Daily practice will benefit you exponentially.

“Compound interest is the eighth wonder of the world. He who understands it, earns it; he who doesn’t, pays it”.

– Albert Einstein

6. Mind Your Inputs

Take stock of what you have been consuming mentally. Where do you spend most of your time? What information are you letting into your consciousness? You are the average of the 5 people spend the most of your time with so who and what type of people are they? What podcasts are you listening to? Are they opening you up to new levels of consciousness? Are they challenging your beliefs? Your input is your output so fill up your consumption with quality life affirming ideas that you can integrate into your life. Let quality meaningful inputs motivate you to achieve what you set out to do.

“Your input determines your outlook. Your outlook determines your output, and your output determines your future.”

– Zig Ziglar

7. Listen to Positivity

Create a library of your favorite motivational talks. There is a lot out there and find the ones that truly speak to you. You can listen as you do household chores. You can listen to motivational, educational, inspiring talks. What you listen to you become. We are sponges ready to be absorbed with new waters of budding possibilities. If an insight hits you, jot it down and set a dedicated time to act upon your learnings.

 “Stay close to anything that makes you glad you are alive.”

– Hafez

8. Imagine What Would It Be Like

Imagining what would it be like for you to have achieved your dream? Feel as if it already is. That is Faith. Get specific and be there in your minds eye. Best selling author? Sold out shows? What would it be like to be there? Close your eyes and sincerely imagine those thing happening right now. Imagining motivates you to be that you ought to be. There will be no rush to do, for you are in the knowingness that it already is. If you think and feel it, so it is. Motivation can come from knowing this truth.

“Imagination has full power of objective realization and every stage of man’s progress or regression is made by the exercise of imagination.”

– Neville Goddard

9. Decide Effortlessly

Knowing your why, priming yourself, getting clarity from imagining, you are now cutting off decision fatigue. You strategize your day on how you are going to accomplish certain things. You may limit them to 3 things that you agree to accomplish before the day ends and you have decided on these things the night before. The moment you wake up, each block of hour is intended for certain things and you won’t have time to negotiate in your head if you’re going to or not. You have decided the night before and today you are nothing but motivated to execute.

“More is lost by indecision than wrong decision. Indecision is the thief of opportunity. It will steal you blind.”

– Cicero

Conclusion

Motivation comes from within and should be planned the night before. Know what motivates you, what are your values, where are you moving towards. You create the results of your life and an approach mindset is better than to avoid. Get to the root of things and find out why you are what you are. Every changes even your goals, keep stillness as you motivate and climb your way towards the life of your dreams. Learn, grow and take rest.

Let’s get better together ❤️‍🔥

https://makepurethyheart.substack.com/

What is Better than Happiness? 19 ways to transform your day

Happy comes from the root word Hap which means chance or good fortune. Its first meaning was recorded in 14c which means “luck” except for the Welsh which means “wise”.

Being lucky and being wise are quite different.
Don’t we rather be “wise” and take charge of our own luck? Naval Ravikant’s 4 types of luck is worth looking into.

You create your own luck by putting yourself in a position where luck can find you.

In his podcast Naval discusses four kinds of luck.

  • 1-Blind Luck – This is pure dumb luck, fortune, or fate. Where were you born? Who are your parents? Stuff you have zero control over.
  • 2-Luck from Hustling – Luck that comes from hard work and persistence. Opportunities are created through sheer energy and activity. Things get “stirred up” from the high amount of activity. The more activity you generate, the more opportunities that arise.
  • 3-Luck From Preparation – Luck that comes from being prepared to act on an opportunity. Having the ability to spot an opportunity. Other people do not notice, but you are skilled and attuned to spotting an opportunity. You are sensitive to luck.
  • 4-Luck From Your Unique Character – Luck that is generated because you have built a unique mindset or brand. Opportunities arise because you are one of the most qualified people to assist. Somebody else spots an opportunity and turns to you to assist because you are uniquely qualified. Someone else’s blind luck becomes your opportunity.

Source: https://www.michaeldmcgill.com/2021/04/24/how-to-create-your-own-luck/

There is also Joy which is defined to be the source of pleasure and happiness. Joy being an inner feeling rather than an outward expression which is happiness. We can simplify this concept with the oldest aphorism “As within so without” The duty here is to cultivate inward unconditional Joy and its outward expression will flow out effortlessly as happiness.

Let’s dive into these insights.

1. Learn Something New

Make a daily habit of learning something new. Learning fires up new neural connections in your brain. Keeping your brain healthy, opening up doors to other ventures and increases your value. So entertain your curiosity, it might lead to new wonderful places. Question the normal, open yourself up to new combinations of interests to get to know yourself even deeper. You can always let go if it doesn’t resonate. But always keep on trying new things, there is a lot out there, from cuisines to musical instruments to language to arts and crafts. Get comfortable with something new and get ready for better worlds. Remember that you contain multitudes.

2. Let go

Unload the things that don’t serve you. Imagine letting go of a heavy backpack. Letting go is acceptance of things you cannot change. Much of our suffering comes from voluntary forcing to carry things that don’t need carrying. So lighten up by surrendering some of the load to a higher power.

“Some of us think holding on makes us strong, but sometimes it is letting go.”

– Herman Hesse

3. Pay Attention to Little Things

Doing small things in a great way is an opportunity open to everyone in the present moment. Small acts have big impact, tidying up sets you up for success. Trimming your nails is a simple act of renewal. The little things are the big things. What little thing are you going to engage in with a big heart?

“Start where you are. Use what you have. Do what you can.”

– Arthur Ashe

4. Author Your Future

Take a moment to imagine what is possible for you within the next 6 months. What opportunities are you willing to take up on. Write down a strategic plan with specific actions. Set some SMART goals. Specific, Measurable, Attainable, Relevant and Time Bound. Designing your future will provide confidence that you are in charge of your life and joy will inevitably be found.

“I am the master of my fate, I am the captain of my soul”

– William Ernest Henley

5. Go To The Edge

The version of yourself that you are destined to be is on the other side of your comfort zone. Find the edge of your comfort, ask why you have set those boundaries and discover new worlds. On the edge you will feel truly alive, exhilarated and renewed. A constant rebuilding and polishing, a persistent joyful rebirth moment to moment. So meet that edge with gentle courage. Now isn’t that a joyful thing?

“The cave you fear to enter holds the treasure you seek”

– Joseph Campbell

6. Find Freedom

Too often we get too comfortable in limitations of our own making. Joy can be found in your freedom to discover yourself, your journey and your mission. Know your values, hold them close as you venture new worlds. Joy can be found in freedom.

“FREEDOM IS THE OPEN WINDOW THROUGH WHICH POURS THE SUNLIGHT OF THE HUMAN SPIRIT AND
HUMAN DIGNITY”

– Herbert Hoover

7. Live in the Moment

This is the heart of mindfulness. Bring yourself here. Listen to your breath. Scan sensations in the body. For each hour, spend 5 minutes to just be here. Nothing to change, nothing to do, just being. We are human beings after all, not human doings. You are here, just this. Just sitting. Practice this and notice the joy that is already in you. It has always been there we just need to intentionally live in the moment.

“Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are.”

– Jon Kabat Zinn

8. Expand Your Awareness

Allow yourself to drop the story of “Me”, “mine” and “myself”. Your True self is beyond your persona and identity. When you let go of the story of “I need this to be such & such for happiness to happen”, You open up yourself to a majestic plane of consciousness where all is correct and dancing beautifully. Nature is one best tool for expanding the awareness. Try npr’s joy generator.

“We only know a tiny proportion about the complexity of the natural world. Wherever you look, there are still things we don’t know about and don’t understand. There are always new things to find out if you go looking for them.”

– David Attenborough

9. Envision The Best Outcome

Live in the positive expectancy of the best. Stay calm when things don’t go your way. Be not attached to the fruits of your labor. Just be consistent in acting as if the best has already happened. This is being pro active in creating inner joy first. There is also a concept called law of inverse transformation that I have learned from my favorite metaphysician Joseph Murphy.

“If a physical fact can produce a psychological state, a psychological state can produce a physical fact.”

– Joseph Murphy

10. Plan a Trip

It doesn’t need to be Paris or Tokyo. Just a change in environment to spice up your day to day. Take a long drive somewhere unusual. Maybe along the coastline or up in the mountains. Planning a trip creates something to look forward to. It is also a practice of designing your life. Plan ahead and be flexible to change. New places will bring forth dopamine and you will expand your domain of familiarity. Have a journal on hand because you might receive your aha moment as you cruise.

“Each day holds a surprise. But only if we expect it can we see, hear, or feel it when it comes to us. Let’s not be afraid to receive each day’s surprise, whether it comes to us as sorrow or as joy It will open a new place in our hearts, a place where we can welcome new friends and celebrate more fully our shared humanity.”

– Henri Nouwen

11. Accentuate what is Working

What has been working in your life? Too often we ruminate on the things that don’t work or what’s lacking. Take a deep breath and find Joy in what is working. See the fullness instead of the emptiness. What have been your strengths? Maybe they were the values you’ve been carrying all along, resilience, forbearance, endurance, adaptability. Focus on what works and be glad that it does. What joy to know this.

“Seeing everything just the way it is – that is the way to be within. If you see something other than what is there, it means you are contaminating the world with your opinions and prejudices.”

– Sadhguru

12. There is Joy in Humility

The difference between an intelligent person and a foolish person is that the intelligent one knows that he is foolish. Know that you do not know a thing. What our conscious mind thinks it knows is minuscule compared to how truly things are. Do you know how water works? How your consciousness work? Fire? Rocks? The Octopus? Walking this life with humility and reverence opens us up to joyful wonder. Like a child easily pleased.

“The key to knowing joy is being easily pleased.”

– Mark Nepo

13. Hit the Pause Button

Literally stop everything and just be. Notice the beauty that surrounds you. Recognize the life you have created so far. In practicing this habit of pausing, you are training your subconscious mind to intentionally find joy in little things that are already around and within you.

“He who can no longer pause to wonder and stand rapt in awe, is as good as dead; his eyes are closed.”

– Albert Einstein

14. Befriend the Mind

Too often we let our thinking rob us of our joy. Befriending the mind is setting healthy boundaries between your awareness and the minds chatter. Know that you are not your thoughts and you can let the mind wander to different places and viewpoints without losing your centeredness. When something unloveable arises from the mind, you are a friend who understands the nature of the mind. You say “thank you mind for these thoughts but I choose to stay here in my center, my peace, in this space lies your joy.

“Mindfulness is a way of befriending ourselves and our experience.“

– Jon Kabat Zinn

15. Maintain Balance

When everything is in balance, all is well and at ease. Stop the endless cycling of the mind. It is a predicting machine. It predicts the future and lives in the familiar past. Find joy in what is. Everything is neither good nor bad but our judgment makes it so. Maintain a balanced diet, exercise, human connection and creativity. Balance of the mind and heart; joy will ensue.

“Wisdom says we are nothing. Love says we are everything. Between these two our life flows”.

– Jack Kornfield

16. Be Solution Oriented & Trusting

Be the change you want to see, be part of the solution rather than the problem. Approach life and its complexities with courage and knowingness that all works out for the best. There is a solution to every problem and most of the time it is very simple and will get solved by leaving things be. Trust in the Dao. Try your best at helping the situation but know how to surrender to higher power as well. Knowing that you are not responsible for fixing everything is a joyful relief.

“There is a spiritual solution to every problem”

Dr. Wayne Dyer

17. Find Joy Being Alone

Whenever you are alone the easier it gets to connect to your higher self. To rejoice in all the life that is around you. This is the time where you can really just be yourself and observe what it’s like. Getting to know yourself without other people’s expectations. So find your favorite self care modality and feel free to indulge.

“Loneliness is the poverty of self; solitude is the richness of self.”

– May Sarton

18. Rejoice in the Success of Others

There is no limit to the pie. Other people’s success doesn’t mean shortage in yours. Play the game of collaboration instead of competition. Nobody needs to be beneath anybody. Status is a zero sum game, but wealth creation is a positive sum game according to Naval Ravikant. More information here. So celebrate other people’s success and think of how you can progress that success through your creative thinking.

See others as you see yourself. Salute the divinity of others as in yourself. Their success is your success. You are a player in this one big team of humanity.

“An individual has not started living until he can rise above the narrow confines of his individualistic concerns to the broader concerns of all humanity.”

– Martin Luther King Jr.

19. Experience the Sunrise

Not even the finest artist nor the most distinguished poet can paint and describe the beauty of a sunrise. A symbol of renewal, the dawning of consciousness, the beginning of life itself. Make an appointment to see the sunrise by yourself or with a loved one. It is the grandest of all art exhibits. It is free, it happens daily. All we gotta do is show up and tap into its indescribable joy.

“If you are in a beautiful place where you can enjoy sunrise and sunset, then you are living like a lord.”

– Nathan Philips

Conclusion

There are many ways in which we can cultivate inner joy. Knowing them is only the tip of the iceberg. Putting them to practice is where the fun really is. Play the game of Joy in your daily life and observe how things around you change for the better.

Good Morning; How to Wake Up Ready For A Successful Day

“The early morning has gold in its mouth.”

Benjamin Franklin

Each day we are given an opportunity to start a new day. A new day means a new space where we can create something new. Lead us closer to who we aspire to become and achieve worthwhile goals.

A new day is a chance to renew, revitalize and act on our highest purpose. To make the most out of the gift of life. To harness the capabilities of your mind. The only freedom we have is the way we think which leads to how we feel and act moment to moment. Let’s take a look at some insights that will make each day optimized to its full.

1. Prepare the night before

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day. You shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.”

– Ralph Waldo Emerson

Your morning routine starts the night before. Decide what time you shall rise. Keep your phone away from your bed so when the alarm goes off you will be obliged to stand turn the alarm off. If heading out on a walk prepare the shoes right by the door. It is called lessening the friction of the habits you want to form.

2. Eliminate Decision Fatigue

Each evening before going to bed do a quick assessment of where you are in your life. Identify your long term goals and short term goals. Decide on how you are going to spend the precious moments of your morning. Be specific on what actions you are going to take say between 5:00am – 7:00am. These 2 hours utilized with accuracy and consistency will bring you exponential growth. Much time and energy is wasted on decision making with questions like how I’m I going to achieve my goal? Rather, decide the night before and all you need to think about is execution in the morning. Deep intense focused work with your mind uncluttered is a sure fire way to go about what ever you are planning to achieve.

3. Quality Sleep

Quality of sleep doesn’t necessarily mean many hours of sleep. It means you sleep in peace knowing exactly what you are going to do as soon as you wake up. Avoid watching the news, other media and thinking of your problems. Clear the mind before going to bed by asking your subconscious mind to answer all of your questions as you sleep. The thoughts you think right before going to bed is what your subconscious will accept as truth.

“one should never go to sleep without requesting something to the subconscious mind.”

– Thomas Edison

4. 2 Minute Breathing

This can be planned the night before. Upon waking up, sit with your spine erect and just breathe for two minutes. This establishes a good relationship between your awareness and your mind. You will notice the minds non stop chattering and in this two minutes, establish your distance from the mind and carry that space all throughout the day.

“When life is foggy, path is unclear and mind is dull, remember your breath. It has the power to give you the peace. It has the power to resolve the unsolved equations of life.”

– Amit Ray

5. Hydrate & Change Environment

“If there is Magic on this planet, it is contained in water.”

– Lorn Eiseley

Your body uses up a lot of water while you sleep so hydrate immediately or after your moment of silence. Changing your environment like walking outside immediately gets you out of your head and into the body. Tuning yourself to the earth and provides clarity on your next moves.

“The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.”

Mark Caine

Remember the last time you went to somewhere new? Your brain was induced with dopamine and you were excited like a child. Changing environment will give you freshness when you get back to deep focused work. So including a little walk to your morning routine will be beneficial.

6. Start with a Smile

The first couple of moments after you wake will set the tone of your whole day. Be intentional in smiling. Smiling provides relaxation and relieves tension. Don’t wait for something extraordinary to happen before you smile. Just start your day with positive expectancy, hope for the best, gently navigating your way as best as you can. Smile first, then the universe will provide more of what to smile about.

“A smile is happiness you’ll find right under your nose.” 

7. Cultivate Gratitude

This can be done anytime of day. Close your eyes and think of three things you are grateful for. Gratitude celebrates what we already have and sets our minds to receive more. If we are thankful and tuned in to humility we tap into a power greater than us. So if you got your needs met, get happy now and don’t worry about the things you don’t have.

“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”

– Oprah

Try having a little notebook and make it your gratitude journal. Write on it whenever you feel grateful. It’s nice to look at it from time to time to remind us of the fullness of life.

“The more grateful I am, the more beauty I see.”

8. Tidy up

“Only by taking care of your immediate environment can you then move onto bigger challenges.”

– Jordan Peterson

Tidy up as you go. Cleaning and organizing your surroundings will get you more inspired and clear on what you set out to do. Clearing a small part of your room let’s say your desk has a tremendous impact on your overall mood and happiness. So as you go about your day, make it a habit of leaving things better than you find them.

9. Play Relaxing Music

You know that feeling when you enter a nice spa? There are certain tones and vibrations that shifts your mood instantaneously. Look into Solfeggio tones.

“Music brings a warm glow to my vision, thawing mind and muscle from their endless wintering.”

Haruki Murakami

10. Minimize your to do

Narrow down your activities to the bare essentials. Pick 3 things that must be done within the day. Narrowing it down to three increases the likelihood of it getting finished. The trick here is choosing what 3 key actions to dedicate your time on that helps your higher purpose. Maybe writing an article? Practicing an instrument? A exercise regimen? Set some bright lines and make it non negotiable. Put Important tasks first before the urgent.

  • Important activities have an outcome that leads to us achieving our goals, whether these are professional or personal.
  • Urgent activities demand immediate attention, and are usually associated with achieving someone else’s goals. They are often the ones we concentrate on and they demand attention because the consequences of not dealing with them are immediate.

Make it a point to prioritize the important before being too busy with urgent.

Hope these tips help you in achieving your perfect mornings!

4 Easy Simple Ways To Change The Trajectory of your life

“Life is C (Choice) between B (Birth) and D (Death).”

– Jean Paul Sarte

You design your life through the daily choices you make. Where you put your attention most of the time is what your mind gets molded into and is then transformed into who you are. Knowing this, we have the power to look at where we a lot our energy adjust accordingly, learn what works and let go of things that aren’t essential.

Your present condition is the sum total of all of your choices. Your choices are votes to what you are committed to. Also choosing not to choose is a choice, so maybe you’ll start to look at things that you used to ignore or take for granted with more attention.

I find this four way approach to be really helpful because it can be applied to your daily routine immediately. Let’s get to it.

1. Do More of Something

Take a look at the past couple of days. What activities have helped you in achieving your full potential? Have you been meditating, exercising, eating healthy with intention? Maybe try to do more of that. The secret here is making Simple Small Steps. For your meditation maybe increasing the time to another 5 minutes. With lifting weights, adding a couple of reps. For your health maybe adding more health foods into your diet like grabbing more blueberries and avocados while in the grocery. There is power in incremental increase and with consistency, you will benefit from its compounding effect. There is great power in 1 more no matter how small in the right direction.

Action step: What activity are you already doing daily that you will do more of?

Increasing the duration, frequency and intensity.

2. Do Less of Something

Ask your self what activities have you been doing that aren’t serving your highest purpose. It might be making you happy on the surface level but isn’t pushing the needle towards your highest good. An example would be time spent consuming media. Maybe you lessen your Netflix and chill time by 30 mins. You do not need to take it away totally for it is your way of decompressing and recovery which is vital too. The trick here is to asses what’s really important and prioritizing them. Less time allotted to what serves your lower end desires and more time allotted to your higher end desires.

“Easy choices = Hard Life, Hard Choices = Easy Life”

– Jerzy Gregorek

So make those seemingly hard choice of doing the right thing; (more exercises, be more positive, healthier diet, more creativity, more meditation) to improve your life in the long run. It is in the choices where you dedicate your time which dictates your outcome and direction in life. It is how you create and live your life after all.

Action step: What thing do you do daily that you will do less of?

Decrease its duration, frequency and intensity.

3. Stop Doing Something

As you start looking meticulously at your day to day, logging in your habits and watching yourself. What activities that aren’t for your highest good that you are ready to let go of? Maybe throughout your life some habits or frames of mind have proven themselves of no use to the person you are intending to become? Try letting go of them gradually leading up to totally. Doing less and less as we have discussed in Number 2. Then in this step you totally let go of them. Imagine them as your old garment that don’t suit your style anymore. Say “Bad habit of such and such, I no longer need you, thank you and goodbye”.

Action step: What bad habit that you are lessening and now completely letting go?

Acknowledge it, honor it and say goodbye to it!

“Don’t be afraid to give up the good to go for the great.”

– John D Rockefeller

4. Start Doing Something

In studying these mental models, habits and self help articles, you now know that anything and everything can be started and it is up to you to head on out and do it. 100 push ups a day? Start with one. Writing a book? Start with 1 page. Learn an instrument? Book some lessons. One trick to starting is booking and investing time and money for it. Starting a blog? Invest in a domain and hosting. If you invest time and money, you are more likely to take it seriously. So ask your inner self through silent pondering and act on it.

“If you talk about it, it’s a dream. If you envision it, it’s possible. If you schedule it, it’s real.”

– Tony Robins

“A year from now you may wish you had started today.”

– Karen Lamb

Conclusion

  • What are you doing more of?
  • What are you doing less of?
  • What are you gonna stop doing?
  • What are you gonna start doing?

Reference: Jim Kwik

thanks for being here, Namaste 🙏

Best Mindfulness Practices To Maintain Balance Daily

Mindfulness is a great practice to learn. It is the act of paying attention on purpose with no judgment. I have been fascinated with this modality for years now and here are some concepts that have greatly increased my peace, creativity and understanding.

Pick one thing that resonates and put it to practice. Reading and knowing is not enough, doing does the trick. So let’s get to it.

1. Have a set time for meditation.

Don’t get intimidated by the concept of meditation. Just like most things, it is really simple once you do it. Start small and easy, pick a time let’s say every 8:00am; sit with the spine erect and just breathe for 5 minutes. Observing the breath as it enters and exits the body. Notice sounds, feel the sensations of the hands, mind will wander but your awareness will bring it back to the breath.

Start with 5 minutes and increase that time in increments, like a muscle, your brain will develop and learn.

Track your improvements in the coming days.

“What you measure and record grows exponentially”

– Dr. Benjamin Hardy

“Wherever you are, be there totally.” – Eckhart Tolle

2. Watch Your Inner Speech

Become more aware of the quality of your presence. Kill the ANT as they say (automatic negative self talk). Negative self talk has been the default for the most of us but it doesn’t have to stay that way. Our subconscious might have been programmed when we were younger but with mindfulness we can easily discern what is good and what is bad, chucking the bad in the F$&* it bucket.

Become a selective sifter, only choosing what’s good and blessed.

Guard your inner speech, your self talk is limited to only what it experienced and therefore protective of its correctness. Listen to the deeper part of you, the Self, the Dao, your inner wisdom. Inner wisdom don’t chatter, it comes in whispers of acceptance, love and compassion. With deliberate practice, you will have a better relationship with the mind and inner voice.

3. Switch “I got to, to I get to”

If we approach our obligations and responsibilities with gratitude rather than complaining. You will have avoided lots of secondary suffering. The mind tends to inflate and exaggerate what really is and this habit of the mind causes the task at hand to be harder. But with a slight shift in perception like “I’m thankful that I’m bestowed this task of such and such that will help me in my growth” instead of “Oh geez, why do I have to do such and such I’d rather do this and that”.

“Wrapped in our nearest duty is the key
Which shall unlock for us the Heavenly Gate:
Unveiled, the Heavenly Vision he shall see,
Who cometh not too early nor too late.”
– GOETHE

So muster up the courage to wash the dishes and clean your room with no war in the heart.

4. See With Fresh Eyes

We tend to get overstimulated with our phones leaving desensitized. Use the tools but don’t let it use you. Taking things for granted, running on autopilot and constantly craving for low quality dopamine will leave you imbalanced and internally yearning for something real. Disconnect, practice silence and observe how you will see things anew. Maybe discover and rekindle those parts of you that were dormant until now that you looked at them with fresh new eyes.

5. Connect With People

We have learned how human connection is vital to our wellbeing. It increases Oxytocin in the body which is responsible for the dial action of blood vessels and lowering blood pressure. Make a habit of juggling your loved ones, hi fiving co leagues and maybe smiling and talking to your barista.

We all are so deeply interconnected; we have no option but to love all. Be kind and do good for any one and that will be reflected. The ripples of the kind heart are the highest blessings of the Universe.

– Amit Ray

6. Don’t Jump To Conclusions

Your mind is a time traveler and a constant predictor. It predicts what is going to happen next, it is a super creative imaginator, it imagines and conjures up mental pictures that aren’t real. It is a great gift to have this capability but we must know how to use it. Rather than training the mind you train your reactions to the mind’s nature to predict scenarios. Make it a habit to pause and let the moment just be what it is. Jumping to conclusions blocks new pathways for you to grow. Remember, you conclude and assume only from your past programming. Let go of the past and make way for the new.

In the space of a mindful pause, crucial information might rise up that will direct us in a more balanced direction. So take into account new information, cultivate a supportive growth mindset.

7. Smile Throughout The Body

It requires more muscles for us to frown rather than smile but some of us are more used to. Smile relaxes the face, brings forth relaxation all over the body and raises up the vibe of yourself and others. Practice intentional smiling, make it your default mode of being.

A genuine smile distributes the cosmic current, Prana to every body cell.The happy man is less subject to disease, for happiness actually attracts into the body a greater supply of the Universal life energy.

– Paramahansa Yogananda

Hope these simple steps help you in creating a more mindful day. May you be open to new things, ready for happy surprises carrying a bright smile along the way.

Thanks for being here! Namaste. 🙏

Some links to look into ❤️❤️‍🔥🙏😊

Meditation with healing sound: Click here

Featured recipe: Chickpea Curry

Featured Song: Come Along With Me

13 Principles You Must Know & Practice To Succeed

These Principles are from Napoleon Hill’s “Think & Grow Rich”. If you are in your personal and success journey, this is a perfect book to start with. We will be going through these principles very simply and clearly. Let’s get to it.

1. Desire

The starting point of all that is is desire. Desire is to long for. Have looked into your deepest desires? What brings you fulfillment? Notice if you have been passive and content with just getting by or being comfortable. Try looking deeper into what would really be amazing to you! You could be that, it is best to lay them out on paper. Loving relationships? creative projects? physical feat? What kind? Get specific down to the last detail. This is called designing your life, taking responsibility in building the life of your dreams. It is also a must that you be specific in asking / desiring. Write that desire down on paper and imagine that you already are that you desire. Be not attached to the gap between now and your achievement. The now is always changing and it is best to not be attached. Become watchful of your thoughts and always keep in mind that you only think that of desirable things. It is said in the Bible that “What so ever things that are pure noble and Godlike; Think on these things”.

2. Faith

Florence Scovel Shinn said “Faith knows it has already received and acts accordingly”. This is where most people get stuck. The common man puts so much faith in things that he sees therefore he always ends up where he is. Have faith in things hoped for, believe in things unseen. Once again we are quoting the Bible “Calleth the things that are not as if they were and the unseen will become seen”. Try to look back 5 years from now, don’t you have some achievements now that you only dreamed of then? Knowing this law you can practice the act of faith. That you work with great power and everything can be brought upon you, but first you gotta believe. So keep faith in mind and heart.

3. Auto Suggestion

Napoleon touched upon the concept of the Subconscious mind. If this is the first time you are encountering this concept it is simply this. The conscious mind is what you know and think, the subconscious mind receives commands or information with no judgment whatsoever so it brings what ever you think to you. If you think you are having a great day and seeing the good in everything, the sub conscious mind brings it to you through illogical and unreasonable situations in your life. So train the Subconscious mind with repeated affirmations of good such as “I am now happy and grateful now that I am receiving such and such from the universe”. Make a habit of maintaining a positive inner dialogue.

4. Specialized Knowledge

You have written what you want, how and when you are getting it. Specialized knowledge is how you will achieve your desire. Dig deep on what stirs you up. Discover your innate talents and passions, engage in learning the industry that surrounds that craft and alot a daily schedule in practicing. Master a craft, specialize in a skill, the one unique skill that will compensate you in leveling up towards the manifestation of your full potential. Take a moment, close your eyes, imagine yourself engaging in your ideal craft. Be free here, it can be anything, imagine yourself being skillful in crafts like, speaking, cooking, painting, singing. You are creating a blueprint for your destiny and when you see yourself in your head doing something, the subconscious mind already works on how to bring it to your reality. Plan out your next steps. Take a course, read books and schedule deliberate practice. In doing this you are on your way to mastery, and we all know masters rule.

5. Imagination

“As within so without”. You ended up right here right now because of all of your accumulated habitual thinking, feeling and acting. Develop the skill of imagining. Visualize the thing that you desire, visualize how you are getting there, visualize the process. Notice the feeing as you imagine. Remember that the subconscious doesn’t know the difference between something really happening and imagining. As long as you are firing up the emotions of what is longed for the subconscious grants it as real and done. So imagine your ideal day, imagine your ideal partner, imagine your ideal business, feel it, feel the texture of the paper as you receive the check. Vision boards help a lot. So practice imagining, imagine the meeting going well. Imagine the best possible good. Be consistent and see changes.

6. Organized Planning

You have designed the best possible outcome of your life and how to get there, now time to put it on paper and act upon this time space reality. Remember that in your mind things are already built as intended but in the real world there might be some obstacles, use them, stay flexible with your plan but consistent with the goal. Learn from others and know that we are all here to progress and bring each other up. Time to put a date and time on your power move, if you want to write a book, start the first page. Engage and connect with people in the industry you are in ask questions, move forward and course correct as you move along. Remember, have an organized plan of action towards your ideal. Imagination without action leads nowhere, you might levitate but what long term good does that do in this lifetime?

7. Decision

Be decisive. When you decide, you say no to all distractions, you cut out all pathways that leads you farther from your goal. Once you decide, there is no looking back. This is the time where you decide on what you want to become and not what others want for you. Decide fully and adjust as you go along. Do not get stuck in paralysis by analysis, you know what happened to the donkey who couldn’t decide whether to eat some hay or drink water… yes that donkey went to heaven. So don’t be afraid to decide, usually your first gut is the right one, choose what’s right, choose what feels right. Here’s another thought, all of your decisions in your pursuit will be wrong, but it will be wrong in the right direction. So muster up that courage to become more decisive.

8. Persistence

I know and believe that I can achieve what I set out for myself so I demand of myself persistent consistent effort towards its attainment. Make deliberate practice a lifestyle, stay persistent, observe what happens if you persist on a certain practice for a certain amount of hours and days. Little by little, a little becomes a lot. Every effort compounds, 1% towards a goal each day adds up to a lot. If you haven’t figured out what to be persistent in, try simple things like taking a walk every after lunch. Observe your resistance, observe how you handle them, think of how you can be persistent, starting is always the hard part so it is best to start simple and easy.

9. The Power Of The Master Mind

No matter how awesome you think you are, you will become exponentially more if you use the capabilities and skills of others. Join a mastermind, find a mentor, study a person you look up to, biographies are great. So harness the power of the collective mind. Keep an open mind on what your mastermind has to say and figure out practices that would be mutually beneficial.

10. Sex Transmutation

This is harnessing your sexual energy and channeling it towards the attainment of your goal. Notice when you are having these urges and choose to divert your attention into activities that will help you grow instead of squandering your energy. If you resist giving into these urges, your energy will be released through creativity and productivity

11. The Subconscious Mind

We have mentioned the Sun conscious mind in the desiring and imagining principles. Joseph Murphy specializes in this topic and he does a good explanation of this. Your subconscious mind is where your true beliefs are contained, therefore it is the gate keeper of your comfort zone. What does this mean? It means that you are only going as far as your subconscious pre programmed limit is. But here is the truth, there are no limits. We have discussed earlier that the subconscious mind takes command from the conscious mind, so be intentional and identify your resistance in some areas. Speak, feel and believe your success as a present fact, not a future plan, affirm this persistently and consistently to imprint the subconscious mind sometimes also called the subjective mind. Know that the subconscious mind is open to suggestions from the conscious mind so suggest only life affirming facts. Expand your limits, go to new places and create new experiences. Having a beginner’s mind and an attitude of gratitude imprints the subconscious mind that you are open to receive and already have so it will bring forth instances in your life that are alike to what you are thankful for and expecting. To that which is like unto itself is drawn, life makes more life, money makes more money, good creates more good.

12. The Brain

There are more connections in your brain than there are subatomic particles in the universe?! This is what Gerald Edelman, the Nobel prize winner, claims. That’s the magical thing you have in between your ears. It has been said that we only use 10% of our brains so there’s more to explore and become! Look into Neuroplasticity and Growth Mindset. There is no limit to what you can be, do or have. You have a brain right?

13. The 6th Sense

It is the sense through which Infinite Intelligence communicates voluntarily without any effort from the individual. Learn to listen to this intelligence. Make time for silence and meditation and listen to messages from the source. This is where you will get insights that will help you get closer in achieving your goal. So have a daily practice of tapping into your 6th sense, early in the morning and upon retiring at night. There is infinite knowledge and ways of achieving that is out there and you can tap into it. All you gotta do is be persistent in practicing.

Hope these principles help you set up framework that works within your day to day. With definiteness of purpose, a plan and consistency. Nothing is impossible.

How to Become More Successful?

6 Effective Ways to Become a Champion

At a specific age, the meaning of success for a person is different. As for a student, a teacher, a mother, an entrepreneur, and many more. In short, almost everyone wants to be successful in their life.

Here we will point out some effective ways to become a champion in your entire life:

A Positive Mindset

A strong and positive mindset is the backbone of a successful life. No matter what you want to achieve or accomplish, the key building blocks are:

If you think you can achieve your goals, then you can in every situation, but if you think you can’t, then you are right. A positive mindset will drive you to success.

Set goals and take action.

Sometimes you have to show them better than you can tell them about your success. Set your life goals, be committed to them, and take action, as actions speak louder than words.

Prioritize your health (physical and mental).

If you are not mentally or physically prepared for work, you can’t achieve your life goals. Your priority must be your mental and physical health. When you are physically fit, you will feel more energized to work hard and capable of doing more things. When you are mentally strong, you will be more creative.

Take risks and challenge yourself.

If you want to be a champion in your life, you have to take risks and challenge yourself. A person who is afraid of failure will never be successful. Nothing is easy when you are trying to build towards your life goals and dreams. You have to stop waiting for miracles, take risks, and become a victor, Champ.

Visualize your success.

One of the best feelings in life is seeing your progress and success. You have to be the champion and master of your success. Visualize your dreams and success, and be focused on turning them into reality.

Get rid of toxic friends.

Negative and toxic people can ruin your mood and focus. Negative people can destroy your dreams and drain your energy. If you have toxic friends in your circle, get rid of them if you want to become a successful person in your life.

Quotes on physical wellness

“Exercise not only changes your body, it changes your mind, your attitude and your mood.”

“Of all the paths you take in life, make sure a
few of them are dirt.”
JOHN MUIR

The body is the vehicle you ride in this journey. Much like an auto mobile, it needs tuning, maintaining and make sure all components are running smoothly with minimal friction as possible. A machine when regularly turned on, used, cleaned, integrated with natural elements runs to its optimal and able to do unimaginable feats.

“Take care of your body. It’s the only place you have to live.”

Jim Rohn

‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’

Arnold Schwartzenegger

Tuning into the body means knowing how to optimally inhabit it. You are infinite awareness and the mind can be an endless maze of confusion if not coherent with the body. You have faculties which are the Mind Body and Spirit which we have to integrate with each other to coherently function as optimal You.

‘Success usually comes to those who are too busy to be looking for it.’

Henry David Thoreau

Neglecting to tuning into the body will result in anxiety, depression and psychosis. Tuning into the body brings you to the present where true power lies. It will provide you with clarity and confidence and will aid you in truly knowing what it means to be here right now.

 ‘All progress takes place outside the comfort zone.’

Michael John Bobak

Too much spirit will get us out of touch with our duties here on this lifetime. Too much mind will drive you nuts with all the intellectual concepts to ponder. Too much physical body will also make us neglect the bigger picture of our mission. Balancing these three is the key to happiness, fulfillment and success. Now let’s get specific on how we can Tune in to the body. We won’t learn to overcome hunger or meditate for several weeks, but we will work to strengthen our bodies and make them more flexible through 1 to 1.5 hours of exercise every day.

 ‘The clock is ticking. Are you becoming the person you want to be?’

— Greg Plitt, fitness model

‘You must expect great things of yourself before you can do them.’

— Michael Jordan, basketball player

Because you already know how important exercise is for your body and mind, I won’t go into the “benefits” part.

‘What hurts today makes you stronger tomorrow.’
— Jay Cutler, pro bodybuilder and four-time Mr. Olympia

 ‘You have to think it before you can do it. The mind is what makes it all possible.’
— Kai Greene, pro bodybuilder and artist

We’ll be doing an exercise program for the next 90-days, and it’s going to be for two reasons you probably don’t know:

1. Your body releases lots of dopamine and serotonin when you exercise. This is what makes you feel good.

These cravings can be managed by exercising, which acts as a proxy activity to release these “fun’ chemicals in your brain.

2. Exercise can improve your ability to control emotions and increase the connection between your mind and body.

‘If something stands between you and your success, move it. Never be denied.’
— Dwayne ‘The Rock’ Johnson, actor and pro wrestler

You’ll be able to control your blood flow and heart rate at will – both essential for emotional control.

“Strength does not come from physical capacity. It comes from an indomitable will.”
-Mahatma Gandhi

You will also find it easier to control your emotions when you have hormones imbalance. This will make you a calmer person.

Exercise is a great way to let go of any frustrations or extra energy you have. Brings you back in harmony with your organs. Harmony within you and outside of you.

When you feel a surge of energy, you will know that it needs to be expressed in the physical plane. We were built to outrun horses and hunt, that is in our wiring as humans and neglecting this fact, energies should flow through us, if not may cause blockages and that’s not good if you are aimed at higher things in life.

You don’t have to start a new exercise program if you already have a strong training regimen. Make sure you do enough cardio and train hard enough.

If you don’t have one, we’ll incorporate 60-90 minutes of bodyweight exercises into our daily routine.

Strength training is about lifting weights. You should incorporate bodyweight exercises if your aerobic exercise, such as jogging, is the majority of your workout. Because exercise isn’t just about burning calories, it’s also about building lean muscle mass. Lean muscle is the ultimate goal for health and well-being.

Here’s your exercise plan for the next 90-days:

1. 60 Jumping Jacks for warming up

2. Stretch your body

3. 60 Squats

4. 60 Push-Ups

5. 60 Sit-ups

6. 60 Calf Raises

7. Three 1-Minute Planks

You can Google these exercises if you don’t know how they are done.

This is not an easy exercise.

If it is too difficult (and if not, you will), take as long as you need to rest between each workout. It doesn’t have to be done all at once. You can break it down into as many pieces as you want.

If you find it difficult, increase the repetition count from 60 to 100.

“Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” 

-Earl Nightingale

“I don’t count my sit-ups. I only start counting when it starts hurting because they’re the only ones that count.”
-Muhammad Ali

“Go the extra mile. It’s never crowded.”

-Wayne Dyer

“If you change the way you look at things, the things you look at change.”

“You just can’t beat the person who never gives up.”

-Babe Ruth

“Take care of your body. It’s the only place you have to live.”

-Jim Rohn

“Do something today that your future self will thank you for.”

-Sean Patrick Flanery

“You did not wake up today to be mediocre.”

“Push harder than yesterday if you want a different tomorrow.”

“Success is usually the culmination of controlling failure.”

-Sly Stallone

“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out.”

-Jack LaLanne

“Don’t say ‘I can’t.’ Say, ‘I presently struggle with’.”

-Tony Horton

“Motivation is what gets you started. Habit is what keeps you going.”

-Jim Ryun

“We are what we repeatedly do. Excellence then is not an act but a habit.”
-Aristotle

“Your body can stand almost anything. It’s your mind that you have to convince.”

-Andrew Murphy

“Nobody who ever gave his best regretted it”

-George Halas

“There are two types of pain in this world: pain that hurts you, and pain that changes you.”

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
-Lou Holtz

“When you hit failure, your workout has just begun.”

-Ronnie Coleman

“The secret of getting ahead is getting started.”

-Mark Twain

“You can either suffer the pain of discipline or the pain of regret.”

-Jim Rohn

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

-Muhammad Ali

“No matter how slow you go you’re still lapping everyone on the couch.”

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.”

-Buddha

“When it comes to eating right and exercising, there is no ‘I’ll start tomorrow’.”

-VL Allineare

“We do not stop exercising because we grow old- we grow old because we stop exercising”

-Dr. Kenneth Cooper

“It never gets easier, you just get better.”

-Unknown

“The gym is not the social club for the fit. It’s a training ground for everyone.”

“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
-Matt McGorry

“It always seems impossible until it is done”

-Nelson Mandela

“You don’t have to be good at it, you just have to do it.”

-Karine Candice Kong

“You have to push past your perceived limits, push past that point you thought was as far as you can go.”

-Drew Brees

“In training, you listen to your body. In competition, you tell your body to shut up.”

-Rich Froning Jr.

“I will beat her. I will train harder. I will eat cleaner. I know her strengths. I’ve lost to her before but not this time. She is going down. I have the advantage because I know her well. She is the old me“

“Good things come to those who sweat.”

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work.”
-Joe Mangianello

“Don’t limit your challenges. Challenge your limits.”

-Jerry Dunn

“Believe in yourself and all that you are. Know that there is something inside of you that is greater than any obstacle.”
-Christian D. Larson

“The body achieves what the mind believes.”

“Once you are exercising regularly, the hardest thing is to stop it.”

– Erin Gray

“If you don’t make time for exercise, you’ll probably have to make time for illness.”

-Robin Sharma

“Dead last finish is greater than did not finish, which trumps did not start.”

“The best way to predict the future is to create it.”

-Abraham Lincoln

“Rome wasn’t built in a day, but they worked on it every single day.”

Every noble work is at first impossible.

Thomas Carlyle

Believe you can and you’re halfway there.

Teddy Roosevelt

Life is 10% what happens to us and 90% how we react to it.
Dennis P. Kimbro

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