Meditate

No problem can be solved by the same consciousness that created it — Albert Einstein

Meditation creates an space between you and your mind, so you can control your conditioned mind.

Meditate at least 5 to 20 minutes per day. Find a time and a quiet location in your daily routine. I do it in the morning before breakfast. Meditation:

• Increases your happiness and piece of mind.
• Reduces stress and help you make better decisions.
• Focus your energy and increase productivity.
• Makes you more intelligent. It's the equivalent to push-ups for the brain.
• Controls your thoughts.

Your mind exaggerates negativity, Why? Because you are a survival machine, if you hear noise in the bush, only your ancestors who imagined a tiger run and survived. The ones who expected food or a mate got eaten by a tiger. So your mind became as Velcro to the negatives because it gave your ancestor a survival advantage versus the ones who expected good in every situation. You imagine a tiger every time you hear a bush moving, which triggers our Fight or Flight response, but in today's world limits your creativity. Don't think about fighting or avoiding your boss, try to think of creative solutions that can benefit you both. Make the pie bigger for both. Think Win Win.

How to get started in meditation?

Why Shall we meditate?

How can you meditate?

Chade-Meng Tan explains the seven-point meditation posture:

1. Back straight "like an arrow"
2. Legs crossed in "lotus position"
3. Shoulders relaxed, held up and back, "like a vulture"
4. Chin tucked in slightly, "like an iron hook"
5. Eyes closed or gazing into space.
6. Tongue held against the upper palate.
7. Lips slightly apart, teeth not clenched.

Learn how to observe your thoughts and feelings without judging them. Change your relationship with your thoughts and feeling observing them with an outsider perspective. Don't judge them, just let them go.

Your mind is like a blue sky, above any clouds there is calm and happiness. Meditate to return your mind to its original state. See it as a snow globe, when you control your mind it goes to its original state of calmness and happiness, it all becomes clear when you stop shacking your mind with thoughts and feelings.

Breathing exercises

Follow the music with your breath. It will take you only 20 minutes a day to do your exercises. Do them in the morning to power you up for the day, or do them at night to ground your thoughts and get a better sleep. Do them with an empty stomach.

Breath IN during 1-2-3. Breath OUT during 5-6. All breathing through the nose. (Except step 6 in exercise 4)

1. Straight Chest. Put your hand at your chest. Raise your chest when you breath in. 1-2-3 Breath IN, 5-6 Breath OUT.
2. Hand in you belly button. 1-2-3 Breath IN, 5-6 Breath OUT.
3. Touching your toes, raise your elbows while you breath in. 1-2-3 Breath IN, 5-6 Breath OUT.
4. Short intakes with your nose 1-2-3-4-5, 6 exhale though your mouth.
5. Breath in, hold your breath inside, breath out, hold your breath out (Each for 5 seconds).
6. Deep breath, block your nose and shallow you own saliva as many times as you can.

What is the purpose of each exercise?

1. Be patient. Heal your heart.
2. Remove fear from you stomach.
3. Remove anger and jealousy from you back-bone.
4. Remove painful memories from your memory.
5. Stop reacting to life. Calm the monkey inside your mind.
6. Dissolve the pain you've accumulated.

References:

http://3stepbreath.com/exer_overview.html

Headspace is a meditation app that includes free guided motivations, so you can get started working out your mind, after that you can just user your phone timer.

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