Personal Development Tips and Tricks

Change can be intrinsically frightening, but one key to successful personal development is mastering that fear. Personal development is the art of fostering positive changes in oneself. This is not an art that can be practiced without recognizing that the external world is constantly changing too. Embracing change outside can lead to better results encouraging change inside.
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Personal Development Tips and Tricks

Change can be intrinsically frightening, but one key to successful personal development is mastering that fear. Personal development is the art of fostering positive changes in oneself. This is not an art that can be practiced without recognizing that the external world is constantly changing too. Embracing change outside can lead to better results encouraging change inside.
Read more

Meditation

Meditation of one style or another can be found in most of the major religions, including Christianity, Judaism, Buddhism, Hinduism and Islam. Generally, Eastern religions have tended to concentrate on meditation as a means of realising spiritual enlightenment. This has also included many health-promoting practices.

These days, meditation is practiced for both health and religious reasons, although many people know it most as a self-help tool for promoting good health and managing stress. Meditating for spiritual expansion and fulfilment, without a religious basis, is becoming more common.

Many forms of meditation result in clearing your mind, which promotes a sense of calm and heightened awareness. During meditation, your brain’s activity alters significantly, as shown by a devices such as electroencephalographs (EEG) and magnetic resonance imaging (MRI) equipment.

The most well known brain waves evident during many kinds of meditation are called alpha waves, which accompany relaxation of the entire nervous system and body. Gamma, delta and theta brain waves also accompany some types of meditation and are associated with various altered states of consciousness.

Scientific studies show that the regular practice of meditation can be a powerful healing tool. In fact, there is now clear evidence from studies of long-term meditators that meditation produces profound changes in the brain, and that recovery from some physical and emotional illnesses is assisted by the practice of meditation.

Meditation and disorders

There is a large number of physical, emotional and psychological conditions that are shown by research to be favourably influenced by meditation.

Some disorders that meditation can be used to help include:

• Anxiety
• Chronic pain
• Depression
• Headaches
• High blood pressure
• Insomnia
• Migraines
• Stress
• Life-threatening physical illnesses
• Recovery from accident or illness
• A sense of lack of belonging or purpose.

Benefits of meditation

The direct benefits of meditation can include:

• Improved physical, emotional and mental health
• Focused and clear thinking
• Improved memory
• Enhancing a sense of self and personal presence
• Increased emotional balance
• Greater relaxation and ease
• More equanimity in the face of challenges
• Satisfaction in life
• An improved sense of spiritual fulfilment and awakening.

Calming the nervous system

Resting your mind has a dramatic effect on brain activity. When your brain moves into an alpha wave state, many physiological changes occur, starting with the autonomic nervous system. One of the main roles of the autonomic nervous system is to regulate glands and organs without any effort from our conscious minds.

The autonomic nervous system is made up of two parts, called the sympathetic and the parasympathetic. These systems act in opposite yet complementary ways: the sympathetic nervous system ‘revs up’ the body, while the parasympathetic calms it down. Chronic stress or burnout can occur when the sympathetic nervous system dominates for too long.

During an alpha wave state, the parasympathetic half of the autonomic nervous system comes to the fore. This results in lowered blood pressure and heart rate, a reduction in stress hormones and slowed metabolism. If meditation is practised regularly, these beneficial changes become relatively permanent.

Research combining relatively new technology (magnetic resonance imaging, or MRI) and the talents of long-term meditators has revealed marked changes in both brain function and structure. Finding evidence of these types of changes adds Western scientific validation to many of the claims made by advanced meditators for centuries.

Types of meditation

Meditation has evolved out of numerous approaches to life, religions and philosophies, which means there are many different techniques to choose from. Some examples include:

• Concentrating on the breath – consciously noticing the movement of air in and out of your nostrils, or counting the breath in various ways
• Mindfulness – cultivating awareness of inner experiences (such as bodily sensations, feelings, thoughts and memories) and simply observing them without judgement
• Emptying the mind – allowing the mind to clear and ‘float’, gently pushing aside any stray thoughts, or allowing thoughts to float in and out of awareness
• Looking at an object – focusing your attention, but not necessarily your thoughts, on the shape, sound and texture of an object such as a tree, a candle flame, or a spiritually significant painting or ‘diagram’
• Movement – using a physical technique like yoga, qi gong or tai chi to still the mind by coordinating the breath and the body with gentle movement
• Using a mantra – repeating a word or phrase over and over, either aloud or silently, sometimes timed with the breath, to focus the attention and release different energies that benefit our bodies and minds.

Practising meditation

Whatever your preferred technique, it helps to have a quiet place, a comfortable sitting position and around five minutes to half an hour without outside distractions. Set an alarm if you don’t want to lose track of time.

Contrary to popular belief, you don’t have to sit cross-legged on the floor in order to meditate. You can sit in a chair or sit up in bed. You might just fall asleep, however, if you try to meditate lying down, which defeats the purpose of doing it.

Many people prefer to meditate while moving around. When meditating like this, it is important to make sure that your activities are an expression of inner focus, not a distraction from whatever we are experiencing. The activity is done slowly and attentively.

Examples include walking, swimming or doing something repetitive that is not distracting (such as washing dishes, digging in the garden or sweeping). The activity is not the purpose – it is a means of focusing and holding attention on inner processes.

Meditating every day at around the same time can help you develop a regular habit and make it easier and quicker to slip into deeply meditative states. You can master many meditation practices by yourself. However, some people prefer to attend classes and learn in a group from an experienced teacher, and there are certainly many benefits from doing this.

Trying too hard to meditate

Trying to meditate is a lot like trying to sleep – attempting to force it can often make it more difficult. Thinking of a meditation session as a chance to relax rather than as a discipline you have to master, can make a great difference.

If your attention wanders, practice acceptance and avoid getting annoyed with yourself. Simply direct your attention back to what you are doing and your experience of that moment.

Better Health Channel

Meditation

Meditation of one style or another can be found in most of the major religions, including Christianity, Judaism, Buddhism, Hinduism and Islam. Generally, Eastern religions have tended to concentrate on meditation as a means of realising spiritual enlightenment. This has also included many health-promoting practices.

These days, meditation is practiced for both health and religious reasons, although many people know it most as a self-help tool for promoting good health and managing stress. Meditating for spiritual expansion and fulfilment, without a religious basis, is becoming more common.

Many forms of meditation result in clearing your mind, which promotes a sense of calm and heightened awareness. During meditation, your brain’s activity alters significantly, as shown by a devices such as electroencephalographs (EEG) and magnetic resonance imaging (MRI) equipment.

The most well known brain waves evident during many kinds of meditation are called alpha waves, which accompany relaxation of the entire nervous system and body. Gamma, delta and theta brain waves also accompany some types of meditation and are associated with various altered states of consciousness.

Scientific studies show that the regular practice of meditation can be a powerful healing tool. In fact, there is now clear evidence from studies of long-term meditators that meditation produces profound changes in the brain, and that recovery from some physical and emotional illnesses is assisted by the practice of meditation.

Meditation and disorders

There is a large number of physical, emotional and psychological conditions that are shown by research to be favourably influenced by meditation.

Some disorders that meditation can be used to help include:

• Anxiety
• Chronic pain
• Depression
• Headaches
• High blood pressure
• Insomnia
• Migraines
• Stress
• Life-threatening physical illnesses
• Recovery from accident or illness
• A sense of lack of belonging or purpose.

Benefits of meditation

The direct benefits of meditation can include:

• Improved physical, emotional and mental health
• Focused and clear thinking
• Improved memory
• Enhancing a sense of self and personal presence
• Increased emotional balance
• Greater relaxation and ease
• More equanimity in the face of challenges
• Satisfaction in life
• An improved sense of spiritual fulfilment and awakening.

Calming the nervous system

Resting your mind has a dramatic effect on brain activity. When your brain moves into an alpha wave state, many physiological changes occur, starting with the autonomic nervous system. One of the main roles of the autonomic nervous system is to regulate glands and organs without any effort from our conscious minds.

The autonomic nervous system is made up of two parts, called the sympathetic and the parasympathetic. These systems act in opposite yet complementary ways: the sympathetic nervous system ‘revs up’ the body, while the parasympathetic calms it down. Chronic stress or burnout can occur when the sympathetic nervous system dominates for too long.

During an alpha wave state, the parasympathetic half of the autonomic nervous system comes to the fore. This results in lowered blood pressure and heart rate, a reduction in stress hormones and slowed metabolism. If meditation is practised regularly, these beneficial changes become relatively permanent.

Research combining relatively new technology (magnetic resonance imaging, or MRI) and the talents of long-term meditators has revealed marked changes in both brain function and structure. Finding evidence of these types of changes adds Western scientific validation to many of the claims made by advanced meditators for centuries.

Types of meditation

Meditation has evolved out of numerous approaches to life, religions and philosophies, which means there are many different techniques to choose from. Some examples include:

• Concentrating on the breath – consciously noticing the movement of air in and out of your nostrils, or counting the breath in various ways
• Mindfulness – cultivating awareness of inner experiences (such as bodily sensations, feelings, thoughts and memories) and simply observing them without judgement
• Emptying the mind – allowing the mind to clear and ‘float’, gently pushing aside any stray thoughts, or allowing thoughts to float in and out of awareness
• Looking at an object – focusing your attention, but not necessarily your thoughts, on the shape, sound and texture of an object such as a tree, a candle flame, or a spiritually significant painting or ‘diagram’
• Movement – using a physical technique like yoga, qi gong or tai chi to still the mind by coordinating the breath and the body with gentle movement
• Using a mantra – repeating a word or phrase over and over, either aloud or silently, sometimes timed with the breath, to focus the attention and release different energies that benefit our bodies and minds.

Practising meditation

Whatever your preferred technique, it helps to have a quiet place, a comfortable sitting position and around five minutes to half an hour without outside distractions. Set an alarm if you don’t want to lose track of time.

Contrary to popular belief, you don’t have to sit cross-legged on the floor in order to meditate. You can sit in a chair or sit up in bed. You might just fall asleep, however, if you try to meditate lying down, which defeats the purpose of doing it.

Many people prefer to meditate while moving around. When meditating like this, it is important to make sure that your activities are an expression of inner focus, not a distraction from whatever we are experiencing. The activity is done slowly and attentively.

Examples include walking, swimming or doing something repetitive that is not distracting (such as washing dishes, digging in the garden or sweeping). The activity is not the purpose – it is a means of focusing and holding attention on inner processes.

Meditating every day at around the same time can help you develop a regular habit and make it easier and quicker to slip into deeply meditative states. You can master many meditation practices by yourself. However, some people prefer to attend classes and learn in a group from an experienced teacher, and there are certainly many benefits from doing this.

Trying too hard to meditate

Trying to meditate is a lot like trying to sleep – attempting to force it can often make it more difficult. Thinking of a meditation session as a chance to relax rather than as a discipline you have to master, can make a great difference.

If your attention wanders, practice acceptance and avoid getting annoyed with yourself. Simply direct your attention back to what you are doing and your experience of that moment.

Better Health Channel

Having An Off Day? Here’s How to Reclaim a Balanced State of Mind

24 Feb 2013

FinerMinds Team

by

When force of circumstance upsets your equanimity, lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it. –Marcus Aurelius

 

Brian Johnson, author of the Philosopher’s Notes, is back this week with another thought-provoking video.

In this 8-minute video, Brian provides simple, yet effective exercises to help us return to our “balanced state of mind” when we’re having one of those days, or going through a period of time, when we’re just not feeling ourselves.

Having An Off Day? Here’s How to Reclaim a Balanced State of Mind

24 Feb 2013

FinerMinds Team

by

When force of circumstance upsets your equanimity, lose no time in recovering your self-control, and do not remain out of tune longer than you can help. Habitual recurrence to the harmony will increase your mastery of it. –Marcus Aurelius

 

Brian Johnson, author of the Philosopher’s Notes, is back this week with another thought-provoking video.

In this 8-minute video, Brian provides simple, yet effective exercises to help us return to our “balanced state of mind” when we’re having one of those days, or going through a period of time, when we’re just not feeling ourselves.

Improve Your Mental News Feed With Positive Self-Talk

The constant mental chatter going on in your head is a lot like a social media news feed. Some of it funny, some sad, some inspirational and some negative – what you read depends on what your friends post – in the case of your mind, the ‘friends’ are your beliefs. The mental chatter goes on all day long, partly within your awareness, but mostly automatic and if it’s negative, it leads to undesirable results. If you want to change the nature of your ‘news feed’ and your life’s circumstances, you have to change your ‘friends’ and the best way to do this is through self-talk.

Positive Self-Talk Examples

• I can accomplish anything I set my mind to
  
  

  You are amazing. Tell yourself that!
• I use my creativity and intuition to problem-solve outside of logical thinking
• I am as capable as anyone else
• I love challenges and the wisdom they bring
• I am worthy of being happy and successful
• I am strong and confident
• I always give my best effort and reap the rewards
• I see the best in people and situations
• I can control my thoughts and choose thoughts that benefit me
• I am important

Silva Method

Improve Your Mental News Feed With Positive Self-Talk

The constant mental chatter going on in your head is a lot like a social media news feed. Some of it funny, some sad, some inspirational and some negative – what you read depends on what your friends post – in the case of your mind, the ‘friends’ are your beliefs. The mental chatter goes on all day long, partly within your awareness, but mostly automatic and if it’s negative, it leads to undesirable results. If you want to change the nature of your ‘news feed’ and your life’s circumstances, you have to change your ‘friends’ and the best way to do this is through self-talk.

Positive Self-Talk Examples

• I can accomplish anything I set my mind to
  
  

  You are amazing. Tell yourself that!
• I use my creativity and intuition to problem-solve outside of logical thinking
• I am as capable as anyone else
• I love challenges and the wisdom they bring
• I am worthy of being happy and successful
• I am strong and confident
• I always give my best effort and reap the rewards
• I see the best in people and situations
• I can control my thoughts and choose thoughts that benefit me
• I am important

Silva Method

15 Things You Should Give Up To Be Happy

The following article was written by one of our very own Mindvalley Team members, Dana, and is a piece from the heart. After receiving an astounding 318,000 shares we felt that it was only fair to share this with you so you too can identify the 15 practices, beliefs and habits that may be preventing you from being happy. The article is a little longer than usual but it is seasoned with powerful insights and peppered with inspirational quotes. Enjoy! 

15 Things You Should Give Up To Be Happy 

Here is a list of 15 things, which, if you give up on them, will make your life a lot easier and you’ll feel much, much happier. We hold on to so many things that cause us a great deal of pain, stress and suffering – and instead of letting them all go and allowing ourselves to be stress-free and happy, we cling on to them.

Well, not anymore. Starting today, we will give up on all those things that no longer serve us, and we will embrace change. Ready? Here we go!

1. Give up your need to always be right. There are so many of us who can’t stand the idea of being wrong – wanting to always be right – even at the risk of ending great relationships or causing a great deal of stress and pain for us and for others. It’s just not worth it. Whenever you feel the “urgent” need to jump into a fight over who is right and who is wrong, ask yourself this question from Dr. Wayne Dyer: “Would I rather be right, or would I rather be kind?” What difference will that make? Is your ego really that big?

2. Give up your need for control. Be willing to give up your need to always control everything that happens to you and around you – situations, events, people, etc. Whether they are loved ones, co-workers, or just strangers you meet on the street – just allow them to be. Allow everything and everyone to be just as they are and you will see how much better will that make you feel.

“By letting it go, it all gets done. The world is won by those who let it go. But when you try and try. The world is beyond winning.” Lao Tzu

3. Give up on blame. Give up on your need to blame others for what you have or don’t have, for what you feel or don’t feel. Stop giving your powers away and start taking responsibility for your life.

4. Give up your self-defeating self-talk. Oh my. How many people are hurting themselves because of their negative, polluted and repetitive self-defeating mindset? Don’t believe everything that your mind is telling you – especially if it’s negative and self-defeating. You are better than that.

 “The mind is a superb instrument if used rightly. Used wrongly, however, it becomes very destructive.” Eckhart Tolle

5. Give up your limiting beliefs about what you can or cannot do, about what is possible or impossible. From now on, you are no longer going to allow your limiting beliefs to keep you stuck in the wrong place. Spread your wings and fly!

“A belief is not an idea held by the mind, it is an idea that holds the mind.” Elly Roselle

6. Give up complaining. Give up your constant need to complain about those many, many, maaany things – people, situations and events that make you unhappy, sad and depressed. Nobody can make you unhappy, no situation can make you sad or miserable unless you allow it to. It’s not the situation that triggers those feelings in you, but how you choose to look at it. Never underestimate the power of positive thinking.

7. Give up the luxury of criticism. Give up your need to criticize things, events or people that are different than you. We are all different, yet we are all the same. We all want to be happy, we all want to love and be loved and we all want to be understood. We all want something, and something is wished by us all.

8. Give up your need to impress others. Stop trying so hard to be something that you’re not just to make others like you. It doesn’t work this way. The moment you stop trying so hard to be something that you’re not, the moment you take of all your masks, the moment you accept and embrace the real you, you will find people will be drawn to you, effortlessly.

9. Give up your resistance to change. Change is good. Change will help you move from A to B. Change will help you make improvements in your life and also the lives of those around you. Follow your bliss, embrace change – don’t resist it.

“Follow your bliss and the universe will open doors for you where there were only walls.” Joseph Campbell

10. Give up labels. Stop labeling the things, people or events that you don’t understand as being weird or different and try opening your mind, little by little. Minds only work when open.

“The highest form of ignorance is when you reject something you don’t know anything about.” Dr. Wayne Dyer

11. Give up on your fears. Fear is just an illusion, it doesn’t exist – you created it. It’s all in your mind. Correct the inside and the outside will fall into place.

“The only thing we have to fear, is fear itself.” Franklin D. Roosevelt

12. Give up your excuses. Send them packing and tell them they’re fired. You no longer need them. A lot of times we limit ourselves because of the many excuses we use. Instead of growing and working on improving ourselves and our lives, we get stuck and lie to ourselves, using all kind of excuses – excuses that 99.9% of the time, are not even real.

13. Give up the past. I know, I know. This one’s hard. Especially when the past looks so much better than the present and the future looks so frightening. But, you have to take into consideration the fact that the present moment is all you have and all you will ever have. The past you are now longing for – the past that you are now dreaming about – was ignored by you when it was present. Stop deluding yourself. Be present in everything you do and enjoy life. After all, life is a journey not a destination. Have a clear vision for the future, prepare yourself, but always be present in the now.

14. Give up attachment. This is a concept that, for most of us, is so hard to grasp and I have to tell you that it was for me too (it still is), but it’s not impossible. You get better and better at it with time and practice. The moment you detach yourself from all things (and that doesn’t mean you give up your love for them – because love and attachment have nothing to do with one another. Attachment comes from a place of fear, while love… well, real love is pure, kind, and selfless; where there is love there can’t be fear, and because of that, attachment and love cannot co-exist) you become so peaceful, so tolerant, so kind, and so serene. You will get to a place where you will be able to understand all things without even trying. A state beyond words.

15. Give up living your life to other people’s expectations. Way too many people are living a life that is not theirs to live. They live their lives according to what others think is best for them; they live their lives according to what their parents think is best for them; to what their friends, their enemies and their teachers, their government and the media think is best for them. They ignore their inner voice, that inner calling. They are so busy with pleasing everybody, with living up to other people’s expectations, that they lose control over their lives. They forget what makes them happy, what they want, what they need… and eventually, they forget about themselves.  You have one life – this one right now – you must live it, own it, and especially don’t let other people’s opinions distract you from your path.