7 ways to develop Attitude of Gratitude

7 ways to develop Attitude of Gratitude

An attitude of gratitude makes a person more optimistic
An attitude of gratitude makes a person more optimistic

An attitude of gratitude makes a person grateful for his health, his relations and his overall sense of being. A person with an attitude of gratitude enjoys the present time fully and appreciate the beauty of each precious moment. You’ll feel much more joyful, more productive, happier and more calm every single day simply by appreciating every part of your life. You’ll be able to cherish someone or something around you and won’t just focus on yourself by building an attitude of gratitude. It doesn’t mean you won’t face any bad in your life, but you’ll be able to concentrate on the positive side and tackle the situation more easily.

Gratitude can transform your way of thinking. Keep reading the article to know about importance of an attitude of gratitude and how even you can develop such attitude for an epic change in your mood with 7 simple steps.

What does attitude of gratitude means?

An attitude of gratitude is the habit of expressing thankfulness for all parts of your life
An attitude of gratitude is the habit of expressing thankfulness for all parts of your life

An attitude of gratitude simply means the habit of expressing thankfulness for all parts of your life. It doesn’t necessarily means the good things, but also bad things that are going in your life. A person with an attitude of gratitude can find good even when things are not working out. This is important as your foundation of happiness should not be influenced by any circumstances. We humans are more impacted by the negative thoughts than positive ones, as such practicing gratitude can feel a little tricky. But with the steps below, you’ll be able to implement gratitude as a habit to feel more abundant, happier and healthier.

Why is an attitude of gratitude important?

A person with an attitude of gratitude has the power to change his mindset
A person with an attitude of gratitude has the power to change his mindset

A person with an attitude of gratitude has the power to change his mindset. What we appreciate increases in value. An attitude of gratitude is important because by feeling thankful about your work, your relationships and your health, you increase their value. Practicing gratitude is proven to promote self confidence, self esteem, satisfaction and positivity. While it is not possible to feel happy all the time, an attitude of gratitude changes a person’s focus from scarcity to abundance.

As gratitude can shift your mindset, making it a daily habit will boost your productivity and positivity. You’ll live in the present moment without worrying much about what’s not there and feel the enjoyment about what’s actually there at this moment.

Ways to develop an attitude of gratitude

Consider implement these 7 simple rules to start a new life with more positivity and satisfaction:-

Be grateful everyday for three things

Build an attitude of gratitude by writing three things you are grateful for everyday
Build an attitude of gratitude by writing three things you are grateful for everyday

To make an attitude of gratitude a habit, it is important to express gratitude every day. Your gratefulness should not be restricted to a limited event or occasion. You should set time to express your gratitude everyday for a significant change.

You can express your grateful feelings by saying or writing down. You can make use of an everyday journal or notebook where you will start writing the three things that you’re grateful for in this day. You can also spend time with your favorite person and tell each other the three things that you both feel grateful for in this day. Remember, what important is to express gratitude and not the way how you express it.

Ask yourself why it’s important

Ask yourself why it's important to build an attitude of gratitude
Ask yourself why it’s important to build an attitude of gratitude

Practicing gratitude makes your appreciate the things that matter. You come to know why something is important for you or others. You realize why it valuable for you and why some people matters more. You get an opportunity to know about your thinking.

Ask yourself simple questions like “Why it’s too important for me?” or “What difference does that thing or person make?” You will better understand the reason behind your thinking about what’s so important about something or someone. You will better focus your energy on what matters. And, you will see the positive effect of your gratitude on others.

Actively appreciate everything

An attitude of gratitude can be developed by appreciating everything
An attitude of gratitude can be developed by appreciating everything

To make an habit of attitude of gratitude, look for reasons to appreciate every part of your life everyday. Your don’t actually need to wait for good things to happen to be grateful for. Look for different ways that you can express your appreciation with some conscious thinking.

As expressing gratitude becomes a choice, you will notice a growth in things and people you appreciate. You will also realize that you now have more things to appreciate in life. This will increase the amount of happiness and positivity in your life and will also attract people who want to experience some positivity.

Celebrate your small wins

Make an attitude of gratitude by celebrating even your small wins
Make an attitude of gratitude by celebrating even your small wins

Every small win count for making a big achievement more memorable. But, as a human are taught to recognize just the big achievements and we highly overlook the small wins that led us here. It can even make you demotivated to go further in achieving your life goal.

One crucial fact that you should know to build an of attitude of gratitude is that who you become is determined by what you become while following your journey to success. Celebrate your small wins and you will be appreciating your habits. Slow down and take a pause to be more aware of the present moment.

Spend time with people having gratefulness

Spending time with people having gratefulness will help build an attitude of gratitude
Spending time with people having gratefulness will help build an attitude of gratitude

Our mindset is highly influenced by the people who we interact with. As such, one important step for developing an attitude of gratitude is to surround yourself with people who have a gratitude focused mindset. Find out people who are appreciative and spend good time with them.

Spending time with positive people will make you feel their positivity and happiness. You will become much more happy, more healthy, more enthusiastic and more positive simply by surrounding yourself with people who practice gratitude and avoiding negative people having a poor mindset.

Make your present a gift

Enjoy your present moment to build an attitude of gratitude
Enjoy your present moment to build an attitude of gratitude

Be grateful about what you have in this moment for creating an attitude of gratitude. Be optimistic about the present and take the ownership of this moment with full heart. Be thankful and positive about what you’ve achieved so far and thank people for increasing gratitude in your life.

You will be able to realize what’s really important in your life right now and you will get clear about what you want to build in future. Making your present feel like a gift is important as it makes you reframe the achievements and progress you’ve made in the life. You will easily tackle negative experiences and learn from them to create a better future. Anger and guilt will be replaced by self confidence and self esteem.

Practice a meditation on gratitude

An attitude of gratitude can be developed by practicing meditation
An attitude of gratitude can be developed by practicing meditation

One soothing step for building an attitude of gratitude is to meditate on gratitude. Meditation can prove very effective in being more mindful. All you need is to set aside a few minutes out of your busy schedule (just 5 minutes work fine) and to think about all the things and people that you are grateful for. The best thing is that it can be practiced anywhere.

While appearing to be a practice used to relax you down, meditation can make your brain focus on positive thoughts and your mind will be able to master your emotions. Handling life challenges will become easier with a calm mind. The positive traits of you brain helping in decision making and concentration will be activated and you will become an active observer of the gratefulness that surrounds you.

Building an attitude of gratitude will never get wasted in your life. You will be able to realize that your life is also full of optimism and happiness. You will feel the need to appreciate every thing in life. This habit has the power to transform your life. When you give thanks to all the good things or people you will feel an increase in your self confidence, self worth, happiness and joy. You will feel more excited about lige moments and enthusiastically enjoy all the small moments. But, all you need is to appreciate things. Be grateful for three things every day and take time to write or speak about them. This is where the gratitude journal can help. Follow the above 7 steps with a good consistency and you will surely notice your life progressing towards an happier end.

25 Self Care Sunday routine ideas to Supercharge your life

25 Self Care Sunday routine ideas to Supercharge your life

Sundays are perfect for self care
Sundays are perfect for self care

Sundays are for relaxation. It’s time to unwind your body and calm it down to take away the exhaustion you felt during the previous week. It’s also the time to do something to start your day with a fresh look. As such, Sundays are perfect for taking care of yourself. If you are also one of those who are looking for some worthy self care tips, this article is for you. Sunday is great to practice some self care activities.

In this stressful world, it is important to take care of your physical, mental and emotional health. While needs of different people can be varied, these common self care tips can be easily implemented in your Sunday routine.

Why is self-care important?

Self-care is important for better physical and mental health
Self-care is important for better physical and mental health

After working hard for the whole week it gets usual to feel wired out. There are chances of getting inpatient and anxious. Hence, it’s important to take care of yourself. When you do self care practices, you make a positive change in your routine that makes you feel good about yourself. Taking care of yourself is crucial to take care of your family, your work and your business. You create an intentional life with a better work life balance, less stress and healthier lifestyle simply by taking care of yourself. And, Sundays are made of self care.

25 self care ideas to try on Sundays

These are best self care ideas for making your Sunday routine more healthy for yourself :-

Spend time outside in nature

Spend time outside in nature to practice self care during Sundays
Spend time outside in nature to practice self care during Sundays

Spending some good time around nature has an amazing effect on your mind and body. While you get the fresh air to breathe, the greenery is good for your mood. You don’t actually need to go for a hike or other adventure. Just a stroll around the city park is well enough. You can even walk around your own backyard.

Plan your meal

You can plan your meal during self care Sundays
You can plan your meal during self care Sundays

One interesting idea for self care Sundays is to spend time planning the meals. Set some time aside and plan about everything you should include in your diet. You can go to buy groceries during Saturdays and can even do some cooking on Sundays. This will take away your habit of landing on any random food bad for your health.

Clean your house

Clean your house as a self care activity during Sundays
Clean your house as a self care activity during Sundays

Self care also means being in a clean space. A clean space impacts your mood. As such, make your Sunday a way to clean your house. You don’t actually need to waste your entire holiday on cleaning the house. Just a small manageable area in a day is enough.

Binge watch a new TV show

Self care Sundays are for binge watching a new TV show
Self care Sundays are for binge watching a new TV show

Who said that self care is boring? At least, Sundays are not meant to be boring. If you are looking for options to chill out this Sunday, why to not dig into a new movie. Netflix is not always a bad idea. Binge watch a new documentary or TV show and make your self care Sundays more entertaining.

Do some exercise

Move your body as a self care activity during Sundays
Move your body as a self care activity during Sundays

No, we are not talking about the heavy training sessions with lot of sweat, however, if you’re okay with it, it’s worth it. Just a slight exercise as a self care move. You can practice some yoga poses, do sun salutation or groove over your favorite music to start your Sundays.

Have a self spa

Enjoy a spa treatment at home during self care Sundays
Enjoy a spa treatment at home during self care Sundays

Pamper yourself on the Sundays. You don’t have to go to spa for relaxation. Have a self care spa treatment at home on Sundays. Even you don’t have to leave your bathroom to do these soothing activities. You can take a scented bath, do a DIY hair treatment, a self massage or clean face with facial mask.

Slow down your Sunday wake-up

Don't rush your day as a self care activity during Sundays
Don’t rush your day as a self care activity during Sundays

One crucial tip to make your self care Sundays worthy is to don’t rush your day. Sundays are made to enjoy slowly. Don’t waste it by snoozing your alarm repeatedly and rushing to do your scheduled activities. Rest it. Enjoy some peacefulness. Make a cup of coffee or tea and enjoy it mindfully without worrying about what’s next.

Read a novel

Self care Sundays are for reading a novel
Self care Sundays are for reading a novel

What’s better than a Sunday noon spent on reading a romantic novel or science fantasy book. You can spend self care Sundays simply by sitting on your favorite coffee corner near the window and reading the novel that you like. Pick a book of your interest and delve your brain into the fantasy world.

Write down your thoughts

Practice self care during Sundays by writing down your thoughts
Practice self care during Sundays by writing down your thoughts

Journaling your thoughts is always a good idea for taking care of yourself. Set aside some time on Sunday to write down all of your thoughts. You can later analyze it to know your feelings. Writing down your thoughts makes you get closer with yourself and is one of the best ways to practice mindfulness.

Elevate an everyday activity by creating rituals

Use self care Sundays to elevate an everyday activity by creating rituals
Use self care Sundays to elevate an everyday activity by creating rituals

To make your self care Sundays special, you can make a ritual around an activity that you normally do. This adds a sense of fun and happiness to a normal looking activity and makes your day appear more special. For example, you can make rule of making sandwich as breakfast for Sundays or going out for a dinner in a restaurant during Sundays. It’s all up to you.

Enjoy with family and friends

Practice self care during Sundays by spending time with family and friends
Practice self care during Sundays by spending time with family and friends

Self care doesn’t mean solo activities. Spending good time with friends and family can have a positive effect on your physical and mental health. You can invite your favorite friends to your home during Sundays or visit yourself the person whose company you enjoy to make Sundays more social and engaging.

Plan your week ahead

Plan your week ahead during self care Sundays
Plan your week ahead during self care Sundays

You can use Sunday as the time to make plans for the week ahead. Planning never gets wasted. And, having an idea about what you want to achieve in this week avoids any confusion and makes you more productive. Plan about what tasks you want to do, your health and your social obligations as a self care activity.

Be a tourist in your own city

Explore your own town during self care Sundays
Explore your own town during self care Sundays

If you don’t have time for a weekend getaway, you can actually explore your own town or city. Take care of yourself during Sundays by visiting the museums and monuments in your city. Explore new neighborhoods. Go on a guided tour. If there’s something you’ve always dreamt of doing in your city, that’s the right time.

Spend some time alone

Spend some time with yourself to practice self care during Sundays
Spend some time with yourself to practice self care during Sundays

Spending some quiet moments with yourself is a worthy idea for self care. Make your Sunday morning a way to spend some time alone. You don’t have to do nothing while being alone. A few moments spent with own soul can give benefits to everyone. It’s the time to enjoy your own company. It’s time for introspection to know yourself better.

Get a good sleep

Self care Sundays are for a good sleep
Self care Sundays are for a good sleep

A good quality sleep is important for a healthy body. And, if you have exhausted yourself by waking on early alarms and working hard throughout the week, it’s the time to get the sleep you’ve been deprived of. This will take away all the tiredness and you will be ready for a similarly hectic week after Sunday.

Inspire yourself with a podcast

Practice self care by listening to inspirational podcast during Sundays
Practice self care by listening to inspirational postcast during Sundays

Motivating yourself and feeding your brain with a meal of inspirational words is a form of self care. On Sunday, when you get the time for self care, listen to a podcast. There are many inspiring podcasts available on Spotify offering yourself the daily dose of motivation.

Cook something

Self care Sundays are for cooking something you like
Self care Sundays are for cooking something you like

Cooking yourself something will give the pleasure of creation to you and you’ll really appreciate it. And, during Sundays when you have the required time to cook, let the masterchef inside you gets active. You can prepare healthy smoothies, delicious pancakes , bake cookies or even cook something that takes hours to get prepared.

Buy flowers for yourself

Buy flowers for yourself to practice self care during Sundays
Buy flowers for yourself to practice self care during Sundays

Who said that flowers are used to present to someone else. Even buying flowers for yourself can be a form of self care. Buy yourself flowers because you deserve them. When you get outside and smell the fresh aromatic flowers, your mood gets delightful and you remind yourself of the love you have.

Practice self care affirmations

Practice self care affirmations during Sundays
Practice self care affirmations during Sundays

Repeating some positive affirmations for self love is one of the best ways to practice self care. You can repeat some self love quotes and phrases as affirmations during Sundays. Say out loud three self love affirmations during Sunday morning. You can create such affirmations studying your limited beliefs and creating positive statements for them.

Eat something healthy

Eat something healthy during self care Sundays
Eat something healthy during self care Sundays

One more way to treat yourself this Sunday is to eat something healthy. This can be a good self care tip especially if you’ve been eating more junk food the whole week than the usual. You can break this chain and give your body a treat of different nutrients. You can go outside and enjoy a good healthy meal for your overall health.

Take a break from your phone

Practice self care during Sundays by taking a break from your phone
Practice self care during Sundays by taking a break from your phone

If you are also one of those who are highly addicted to your phone, Sunday is the high time for a break. A phone detox is actually a great self care idea for your Sundays. You can try to not use your phone the whole Sunday. And, if that’s too difficult for you, try to not touch your phone at least for a few hours and feel the difference.

Spend time on future planning

Self care Sundays are perfect for future planning
Self care Sundays are perfect for future planning

Sundays are great to think about your future. You can think about your dreams of life on Sundays. Set time aside asking yourself if what you’ve been doing will help you in achieving your goals and think about the life changes. Make future plans about how to make your dreams come true.

Do something different

Self care Sundays are for doing something different
Self care Sundays are for doing something different

A change in what daily do can be very exciting. A little experimentation always yields good benefits. This can give a pinch of variation to your schedule. Do something new, however small or big it is. It may be learning a new skill, trying a new restaurant or creating something unique.

Get artsy

Do drawing to practice self care during Sundays
Do drawing to practice self care during Sundays

You can make your self care Sundays creative with drawing something. You don’t have to be an artist for that. Even some doodling may work. This is perfect to forget the stress you get from doing the usual activities all day long.

Get manicure and pedicure

Pamper yourself with manicure and pedicure during self care Sundays
Pamper yourself with manicure and pedicure during self care Sundays

A good alternative to a spa treatment is to get a manicure and pedicure. Pampering yourself in whatever way is a form of self care. So, book an appointment at your favorite salon and let your nails be nourished. Why not to call your friends for more fun?

These are the activities that you can incorporate into your Sundays for making them more comforting. As self care is important for feeling fit mentally, physically and emotionally, these self care tips can be used for changing yourself into more healthy soul. You can mix and match different ideas out of the 25 stated above to make your own perfect self care Sunday routine.

Health is wealth: 11 habits for happy, healthy and long life

Health is wealth: 11 habits for happy, healthy and long life

As health is wealth, you should include healthy habits for a long and happy life
As health is wealth, you should include healthy habits for a long and happy life

The planning for tomorrow starts today. If you want to stay long, you have to start being healthy at this age. The talent of managing your money is quite satisfying and gives your mood a quick boost, but what about taking care of your body. A good brain demands a good physical health. No doubt, health is wealth wealth indeed and you should take steps to manage it to create a long life worth living. Apparently, the concept is old, taking care of your health will give you all the gold. This article discusses some must do habits if you want a happy long life with your health as the most valuable asset. Follow these simple healthy habits to create an invaluable wealth of physical and emotional health :-

Spend some time outside

You should develop an healthy habit of spending some time outside to increase sunlight exposure
You should develop an healthy habit of spending some time outside to increase sunlight exposure

One healthy habit that you should definitely follow to create a wealth of health is to spend more time outside. People are increasing spending their time indoors especially post the pandemic period due to changed lifestyle. This creates deficiency of Vitamin D in the body. This deficiency can increase risks of cardiovascular disease and asthma in kids and that of cognitive impairment in elders. One simple habit that you can develop to meet this deficiency is to expose yourself to sunlight by spending some time outside. Spending even 15-20 minutes in midday outside are enough to get the required sunlight daily. Apart from being a break from your boring lifestyle revolved around screens, cherishing a few minutes outside can give you a chance to experience more.

Have a good sleep

A good quality sleep is an healthy habit that you should develop to make health as wealth
A good quality sleep is an healthy habit that you should develop to make health as wealth

A good quality of undisturbed sleep always do good for your body. With every study, more and more benefits of sleep are found in relation to health promotion and prevention of chronic diseases. You should make every effort to improve the quality of your sleep. A 7-8 hour undisturbed sleep is what you should be aiming to, if you are an adult for having a long, happy life. Sleeping soundly can reduce chances of health issues like obesity, headache, cardiovascular diseases, depression and diabetes. You should make efforts like having a peaceful room, avoiding any screen before bed and not eating anything heavy to improve your sleep schedule.

Make efforts to improve your emotional health

Develop an habit of improving your emotional health by making efforts
Develop an habit of improving your emotional health by making efforts

Along with your physical soundness, an emotional fitness is also needed to build health as wealth. A person with a sound mind has a sound body or vise versa. As depression is increasing in adults in US, it must be appropriate to make efforts to promote your emotional awareness. A social support system works wondrously in this case as spending time with family members, friends and partner proves good for the brain. Exercising is also good since along with providing physical benefits like good weight, maintained blood pressure, it also increases feel good hormones in your body that avoids any chance of stress.

Drink enough water

One healthy habit for a long happy life is to stay hydrated always
One healthy habit for a long happy life is to stay hydrated always

Staying hydrated should be your priority while creating a wealth of health. One healthy habit that will pay you for a long time is to drink enough water. The fact that our body is 70% water proves how much water can do for it’s function. Water is found working to increase metabolism, enhancing blood circulation and immune system function and releasing waste our of the body. You should try to keep away from energy drinks or soda while finding ways to be hydrated. A plain water works best to keep you healthy. Drinking 8 glasses of water is normally recommended. You can add flavors if plain water doesn’t interest you.

Move your body

Develop a healthy habit of doing a physical activity that you can enjoy also
Develop a healthy habit of doing a physical activity that you can enjoy also

While you needn’t be a fitness freak or an athlete, you should make enough efforts to move your body as much as you can. You can build health as wealth by moving your body in different directions by engaging it in different activities. We are not asking you to hit the gym for a heavy training session with lot of pushing and pulling. It is about doing physical activities that you can enjoy. It may be swimming, playing a football match, walking in the park, hiking to the hill, etc. If you stay busy at your desk while working, try to get up in between for movements.

Manage what you eat

As a healthy diet is important, develop an habit of managing your diet
As a healthy diet is important, develop an habit of managing your diet

One thing you should manage along with tracking your wealth is your eating habits. An optimum diet is important for an optimum health. Maintaining a good diet ensures that your body gets carbs, vitamins, proteins and other nutrients in required quantity. Your diet should be full of vegetables, fruits and other digestive flora. Include a lot of whole grains. You should limit eating refined sugar, red and processed meat, trans fat and caffeine rich coffee or tea. If your plan is to lose weight or gain it, you’ll have to prepare a particular diet according to you. It is recommended to set aside an hour in a week to make a meal plan according to your requirements.

Make an habit of protecting your skin

As skin is the most exposed part of your body, create a healthy habit of protecting it
As skin is the exposed part of your body, create a healthy habit of protecting it

As skin is the most exposed part of your body, you should try to keep it protected. The health of your skin indicates how you are as such taking care of it is a must while creating a wealth of health. Take care of your skin inside by eating healthy food with required nutrients, getting an enough amount of sleep, staying hydrated and avoiding alcohol, smoking and caffeine. Protect your skin from outside with different methods like limiting the exposure to sun during harsh sunlight conditions, wearing a sunscreen, wide brim hat and sunglasses while going outside and seeking shade when it’s possible.

Notice your posture

One healthy habit that you can start right now is correcting your posture
One healthy habit that you can start right now is correcting your posture

One habit that you must start now while believing the concept of health is wealth is to correct your posture. This slight correction today will literally make you thank this moment later in life. A good posture is often seen as a sign of confidence. It also have numerous health benefits. You can avoid muscle pain, backache, fatigue and stress on your ligaments simply with a good posture. Simple habits for improving posture like not slouching shoulders while sitting, not sleeping on stomach, walking with the head high and shoulders back can give long term benefits to your health.

Stay offline

When creating a wealth of health, stay offline at least for a few minutes
When creating a wealth of health, stay offline at least for a few minutes

Keep scrolling down your social media pages or checking the inbox? You might be addicted to your phone. Staying connected with friends is important but staying connected with your soul is more important. You should keep aside a few minutes everyday when you are not stalking the new updates from the world from your screen. This simple habit may be difficult to start at first, but will prove beneficial for your overall health. Apart from improving your health in numerous ways, staying offline sets you free for other activities. You can play a board game, read a book or do some house chores in this free time.

Never skip breakfast

Build the habit of taking your breakfast daily for a happier life
Build the habit of taking your breakfast daily for a happier life

Another important habit that you should know is to always have your breakfast and not skip it any cost. Morning meal is the most necessary meal of the day that can set your mood for the whole day. When creating a wealth of health, you should never avoid taking breakfast for a number of reasons. Eating breakfast can jump your metabolism. This will prevent any chance of overeating in the coming hours. Studies have shown that students who eat breakfast scores better in tests and employees who don’t skip breakfast perform better at work. Even if you don’t want to eat heavy, a slight meal of energy bar or fruit is enough to keep you going.

Train your brain

Keep your brain active to lead a long and happy life
Keep your brain active to lead a long and happy life

Your brain plays a huge role in your overall health. You should maintain your brain for being wealthy in health. Keeping your brain active is the key to a happy life. You may improve your cognitive function in a variety of ways. Solving crossword puzzles proves very effective in doing so. You must spend enough time in social interactions for keeping your brain so. Also, find ways to learn something new. Brushing up new skills will give your brain a chance to digest more. Learning a musical instrument, a new language, a new dance move, etc are a few simple ways to train your brain.

As, health is the greatest wealth any person can have, these are the 11 best healthy habits that you must include in your lifestyle. As a long life calls a better health more than a fuller wealth, you should include these habits in your daily life to be the best version of yourself.

15 positive change in life for true happiness

15 positive change in life for true happiness

A positive change is good for both personal and professional life
A positive change is good for both personal and professional life

We all know about the importance of change in our life. But, it’s also true that we resist change. A change in lifestyle is good for both personal and professional life. Implementing such big changes in life however looks very daunting and challenging thing. This approach is now becoming popular with a growth in people’s mindset about true happiness.

A few small steps can actually prove more satisfying when we want to introduce changes in our life. These positive changes can be easily implemented. For your help, here is a list of 15 positive changes in life that you can respond to. You don’t even need to follow all of them at once. Start with a small step and keep moving to other as you progress :-

Show your emotions

Bring a positive change of expressing your feelings
Bring a positive change of expressing your feelings

Repressing the emotions is one of the major mistakes that a person makes. Not expressing emotions can prove very harmful in relationship and also in affecting the health of a person. One positive change you can bring in your attitude is to show your feelings.

Expressing your feelings is very important for a happy relationship. Saying ‘I love you’ to your partner can boost the longevity of your relationship. Not only that, not hiding emotions also proves good for your physical and mental health. For example, crying or screaming is a way to release the negative feelings inside.

Wake up 30 minutes earlier

Set your alarm 30 minutes earlier and wake up early as a positive change
Set your alarm 30 minutes earlier and wake up early as a positive change

One positive change you can bring from the next morning is to set up your alarm 30 minutes earlier. Did you know that getting up early is a common trait between all the successful personalities. While you don’t need to wake up at 4, try to get up 30 minutes earlier.

This will make you have some extra time in the morning that you can spend exercising, meditating, cooking breakfast, planning your meal or having breakfast with the family. You won’t have to rush and get tangled between things and you’ll get time to do what you’re passionate about.

Enjoy what you eat

Bring a positive change of being present while you're eating
Bring a positive change of being present while you’re eating

A common thing that has now become rare due to people’s distorted lifestyle is fully enjoying the meal that they have. Being present while you’re eating is a big positive change that is quite easy to follow.

You should enjoy what you eat, chew your food completely avoid any distraction while having meal. Small changes like to have breakfast while watching the sun shining or having dinner with family without watching the television can really help.

Unfollow people on social media

Unfollow people on social media as a small positive change
Unfollow people on social media as a small positive change

Every individual has the trait of comparing his life with other people. While comparison is a bad habit that should be changed, one positive change you can make to easily introduce a positive attitude is to unfollow people on social media.

Social media where you logged in for being in contact with your college friends can actually make you jealous. Your colleagues enjoying a vacation or friend buying something luxurious can actually lower your self esteem. The best to do is to remove them from your view.

Think what went good this day before going to bed

Make a positive change of thinking about five things that went good today before going to sleep
Make a positive change of thinking about five things that went good today before going to sleep

One positive thing that you can follow to make your brain follow on the good rather than bad is to think about three or five things that went good during the day. Positive thoughts before while lying in bed at night can prove worthy in improving the quality of your sleep.

You don’t have to think about any big achievement. Simple good incidents that made you feel positive like enjoying a family lunch, meeting an old friend, getting praised by your senior makes you feel better from inside.

Don’t be over committed

Make a positive change to not be over committed to your goals
Make a positive change to not be over committed to your goals

Usually, it is seen that people on their way to achieve the goals tries to rush it up. They overdo the things that don’t prove too satisfactory in overall results. That becomes obvious specially when you have a hectic day.

Make a positive change to not be over committed to your goals. Whether it’s exercise or an office presentation, be slow and consistent. For example, don’t start right with heavy training while committing to get fit. Start slow with something like 10 push ups or a short walk.

Plan ways to make your brain positive

Reprogram your brain to focus on good as a positive change
Reprogram your brain to focus on good as a positive change

A person with a positive brain will make himself happy and and he will create happiness around. Reprogram your mind to stay positive for a positive change in your attitude. You can do so in a variety of ways.

Keep a gratitude journal where you can write down what’s there is your life to be grateful for. Write positive affirmations for yourself to stay happy and motivated. Don’t pay attention to negative thoughts and surround yourself with such people who make you feel positive.

Manage the finances

Bring a positive change of managing your finances
Bring a positive change of managing your finances

One positive change that you should know about is managing the expenses of yours. While the art is not taught in the schools, managing your finances is a big step towards financial stability. It may sound a fearsome task, but it will surely pay you later.

You should set aside at least an hour in a week when you can plan your spending and analyze your bank statement, the past spending so that you can track any avoidable expense. You will be able to save money and pay off any debt easily.

Get a body check up

Get a body check up as a positive change
Get a body check up as a positive change

Getting to the hospital may seem to be an intimidating thing, you should make a positive change of going to the doctor. Even if you’re not feeling sick and recognizing any pain, you should visit the doctor for a quick check up.

With a body checkup, any issue underlying in your body will be identified at its early stage and necessary precautions will be taken before that issue becomes serious.

Go for a road trip

Bring a positive change by taking a break and going for a road trip
Bring a positive change by taking a break and going for a road trip

Taking a break from your boring daily rountine is never a bad idea. You should try to experience new things in life. And, for that matter, you can plan an exciting road trip as a positive change. Just get out of your house and explore the unexplored.

You may go with family of friends or may also go solo and make new friends. Discover the new area and find a life with a different perspective. Have fun with people you meet and make that break a worthy one.

Get rid of things you don’t need

Make a positive change of getting rid of things you don't need
Make a positive change of getting rid of things you don’t need

A cluttered environment makes your mind get cluttered. When you pile up unnecessary things, you accumulate energy that triggers stress. One positive change you must begin is to get rid of all the things you don’t need.

Get rid of the unnecessary kitchen appliances, magazines and donate the old clothes that you don’t wear. Decluttering them will make your room more clean and organized and you will also feel peace inside.

Swap your complaining attitude

Swap your complaining attitude as a positive change
Swap your complaining attitude as a positive change

One positive change that you should definitely make in your belief system is to stop your complaining attitude. A complaining nature exacerbate stress instead of reducing it. One way to change this attitude is to show gratitude.

Showing gratitude to your family and friends will help you stay optimistic. Taking or writing about gratitude daily will make you be an emotional support for someone. You will also notice an increase in your enthusiasm, energy, attentiveness and determination.

Be kind

Make a positive change in your attitude by being kind
Make a positive change in your attitude by being kind

Another important positive change to stay happy is to be kind to yourself and others. Embrace yourself, love yourself and take care of yourself. Accept the flaws that you have and learn from your loss and pain.

When you are kind to yourself, you also share the same energy with everyone around. You will readily help the other people around with compassion and this will increase happiness around.

Call a friend or family member

Call a friend or family member for a positive change
Call a friend or family member for a positive change

Due to the busy nature of today’s world, it’s not a hidden fact that the contact with real friends or family members has become limited. Sometimes, it’s distance and sometimes it’s the busyness that makes being in touch with them difficult.

Make a positive change of calling that friend or your family for at least a few minutes. You will be able to share your day, any bad experience and that bond will get deeper. It is also good for avoiding anxiety.

Wear an outfit that you love

Bring a positive change in yourself by wearing an outfit that you love
Bring a positive change in yourself by wearing an outfit that you love

A simple positive change that can literally bring an optimistic difference in your life is to wear an outfit that you like on yourself at least once in a week.

Wear the best outfit that you have. Also consider your undergarments. Style your hair in the way you want. Do the makeup as you think is suitable. You will be surprised to see yourself in that way. This difference will also be seen in the way people treat you.

Since a mere change can be the beginning of something better, here is a list of 15 easy positive changes that you can bring in your life. Once again, it’s not easy to implement change. You should not be bringing each change at once. Take a small step of bringing one or two change in your lifestyle. Identify your core values and see what’s important for you and find what exactly you want to change while responding to the positive changes in life. Once you have made such change a habit, you can move to another change.

7 Best Ideas for Prayer Journal

7 Best Ideas for Prayer Journal

A prayer journal
A prayer journal

Are you struggling with some chaos and negative feelings in your life? You don’t need to feel alone. Building a relationship with the God can really help. Communicating with the God is a great way to introduce a freshness and positivity in your daily life. Ever stumbled upon the old letters that were written to you by your mom and dad? These letters makes us remember all the old golden memories. We all keep these letters safe to make ourself feel connected with our parents when we feel the need. But, God cannot send letters to us. How can we feel being connected with Him? Yes, praying is good. But, the more beneficial way is making a prayer journal. Prayer journal is a simple idea to connect yourself with the God. While you may have made a New Year’s resolution of starting prayer journal, the daily functioning can abrubt it sometimes. Remember that God doesn’t get upset if you don’t write the journal daily. Prayer journal gives you relate yourself with the Heavenly Father and you feel being heard by Him and being loved by Him. This activity is quite simple yet very effective in building a meaningful relationship with the God.

What is prayer journal

Prayer journal is a way to feel closer with God
Prayer journal is a way to feel closer with God

Prayer is a spiritual exercise to let ourself feel closer with the God. And, prayer journal is the tool that a person uses to build such connection. You can thank God for all what he is doing and have done in your life. It is just a way of worship. Prayer journal can give your brain a lot more calmness and you have more soothing time with the God. You can discuss your daily life with the God by journaling prayers. This can take a variety of forms. You can easily create your own prayer journal as an important step towards making yourself more productive and organized. There are a variety of ways you can use prayer journal in your prayer life. If you are also looking forward to bring a difference in your life by building intimacy with Him, then you can use prayer journal. Here are 7 simple to implement ideas that you can use to create prayer journal :-

7 prayer journal ideas

Man writing prayer journal at a quiet place
Man writing prayer journal at a quiet place

After your have brought together all the stationery to work with, if you are wondering how to get things started, we have covered 7 nice ideas to build a prayer journal. You can use a pre made journal or choose to make a DIY journal. Find a quiet space, feel comfortable and start writing with these ideas :-

1. List all the things that you are grateful for

You can write what you're grateful for in prayer journal
You can write what you’re grateful for in prayer journal

One best approach you can use for making a prayer journal is to write all the things that you are thankful for. Think about all the good things that happened with you during the whole life and thank God for creating such good memories in your day. In this way not only you will be able to connect with God, but also you will make your feel the gratefulness for all those lovely things. You will have an immediate change in your mindset and attitude and will be able to notice the positivity in your life that God has given you and ingore all the uncertainties surroundings you.

2. Ask a question to God

Ask a question to God in prayer journal
Ask a question to God in prayer journal

God will listen to all of your problem without asking any how’s and why’s. This can be very helpful in starting a meaningful conversation with God. You can make question to God without any fear or shame. Make your prayer journal start with a question. Begin writing what you want to ask God at the top of the journal page. Then use the whole page as a mean to talk with Him. Write down all what you feel about it and what is lying in your heart. Use the journal to make a prayer about it. Let your mind feel silence for some time and listen for God’s answer in your heart.

3. Do doodling

Do doodling in prayer journal
Do doodling in prayer journal

Doodling proves to be a great stress buster. And, if you want your prayer journal to look more creative to look at, why not you draw your prayer? Doodle and draw your prayers to remember God. Not everyone is an artist and you also don’t need to be. All you need is a plain white page on your journal and a sketch pen to do something creative by using bible verses, names of God, names of people that you’re praying for or promise to God. A simple doodling method is to write the name of God in a nice font and draw around this name.

4. Write quotes and notes

Write inspiring quotes and notes in prayer journal
Write inspiring quotes and notes in prayer journal

One interesting way to create your prayer journal such that it promotes your learning and awareness is to use quotes and notes. We come across a number of inspiring quotes or notes whether it’s from the devotional studies and books or anywhere on the internet. So, whenever you find any such quote that touches your heart on a book, devotional study or the internet, you can write this down on your journal. Write down what this quote mean to you, what it’s telling you and teaching you. Think about what you are going to learn from this and use it in your prayer.

5. Connect with God with verses

Writing Bible verses in prayer journal
Writing Bible verses in prayer journal

Bible verses are very helpful in making a personal connection with them God. And you can start making your prayer journal by writing a Bible verse. You can choose the Bible verse that means most to you and write that in your prayer journal and use it in your prayer next time. You can do this in different ways. Either you can just write the Bible verse that makes a difference or you can doodle and draw around that verse. Another way is to write down the notes below the verse. This note is about what this verse means to you and why it is important in your life according to your understanding. This will make you converse with the God and gain a deeper knowledge.

6. Praise God

Prayer journal is a way to praise God
Prayer journal is a way to praise God

One important thing that you should definitely do while creating a prayer journal is to make a praise report page. We remember God whenever we through tough and negative times. So, why don’t we praise God whenever he listens our prayer. In this praise report page, you can thank God whenever you feel a prayer is heard and praise God for doing all the good in life. This will help you realize that God has not left you alone in your weak times and have done something to let you go out. This praise can be for listening to your prayer or for answering to prayer of someone other. This praise report will strengthen the bond between God and you and won’t let your faith go away.

7. Write prayer as letters

You can write prayer as letter to God in prayer journal
You can write prayer as letter to God in prayer journal

Prayer is not just a spiritual exercise, prayer is the medium through which we connect with the God. While some people face difficulty in praying and some don’t do it well, you can make this communication effective with God to build a intimate connection with Him by writing a letter to God. Writing your prayer journal as a letter to God will help you avoid difficulty that face in choosing the right words for prayer. However the whole journal is for you, writing prayers as letter gives you more freedom in with the language. You can start this letter by addressing “Dear God” or “Dear Heavenly Father” and write it as if you are talking to your best friend.

If you have your heart set on growing your faith, making a prayer journal can really help in making a strong belonging with the God. All you just need is a few stationery supplies and a few quiet moments to get started. You can use the first page to write a letter to yourself explaining why you want to start this prayer journal. All the ideas stated above can help you create a perfect prayer journal. You can follow all of these ideas or can use a few tips as per your preference. The prayer journal doesn’t demand a rigid rule to be followed and that’s what the beauty about it. It’s between you and God and your relationship is just enriched with those gentle words on journal.

Mysterious Meditation Bowl – How to use singing bowls

Mysterious Meditation Bowl – How to use singing bowls

A girl meditating using singing bowl
A girl meditating using singing bowl

Sounds and music works great in improving the mood of a person. By reducing the amount of stress causing cortisol in the body and boosting your immune system, music can do wonder in calming you down. And, when it comes to sound, nothing can level the effectiveness of a meditation or singing bowl. The vibrations produced by a singing bowl has an intensifying effect on your body and soul that makes you feel relaxed physically, mentally and spiritually.

Meditation bowl is a distinctive bowl that in particular is made up of alloys. This metal alloy bowl when hit with a mallet produces a sound and vibration that has a soothing effect on your body and mind. This vibration can actually alleviate stress and depression, lower your blood pressure and improve your sleep quality along with relaxing your body. If you are also eager to know about how you can use meditation bowl for such purpose, keep on reading and find bleow:

What is singing bowl?

A metal singing bowl and mallet
A metal singing bowl and a mallet

A singing bowl is a bowl that typically is made of a mixture of different metals that produces a special sound when stuck by a mallet. This simple phenomenon has been used since ancient times in Tibet and areas around as a successful sound therapy method. First discovered by the spiritual travelers of the Himalayas and later on popularised by the Chinese invaders, this method is still that good in giving your body a sense of deep relaxation.

There are even a few theories explaining how this Tibetan sound therapy can affect the mind and body through vibrations, enhance relaxation by impacting our brain waves and show the same psychological advantages that are offered by listening to music. Undoubtedly, Tibetan monks have been using this therapy since a long time.

How to use meditation bowl?

Girl placed meditation bowl on her hand
Girl placed meditation bowl on her hand

If you are also interested to use singing bowl in your meditation routine to give it a kick-start, you can follow just a few simple steps. You can place the meditation bowl on your body (like on belly) or near your body and can keep changing it’s angles at different points of time.

The simplest way to use singing bowl in meditation is to just strike it on with the help of a mallet. All you need to do is to simply hold the mallet with your dominant hand, place the bowl at a reachable distance and then gently hit the mid side part of the bowl. This will release a soft and gentle vibrational sound. Let the vibration flow around your ears and body. Don’t strike the bowl again until the vibration is completely passed.

If you want another boost to this easy striking technique to upscale your meditation session, you can try rimming with mallet that can give more deep vibrations. You can start by sitting in a comfortable position, holding the mallet with your dominant hand with a grip in the center. Grip it like a pen. Place the bowl in the desired place and strike the bowl’s rim with mallet in a vertical position and immediately circle the rim of bowl in a clockwise direction just as you’re stirring a pot from outside.

While doing so, it is important to make circle using your full arm support and not just your wrist. This will give a sweet female overtone that will get sweeter and sweeter as you make the contact between bowl and mallet firmer and firmer. This warm sound will harmonize with your body cells and kill all the toxins present in your brain by stimulating it’s both sides.

Benefits of singing bowl

Along with relaxing you down, singing bowl has many other benefits
Along with relaxing you down, singing bowl has many other benefits

Singing bowl works wonder for your overall health. You can get following benefits by adopting singing bowl in your normal meditation routine.

It’s sound stimulates the calming brain waves

The buzzing sound produced by a singing bowl can stimulate the calm brain waves. The alpha and theta waves present in your brain are calmed with the sound of bowl. This vibration works on the energy field of your body. This results into a therapeutic state where your mind and body feel peaceful and gets relaxed.

Can lower your blood pressure

While there are not any big researches that proves the fact, a few studies however have shown that the sound of meditation bowl can actually even your blood pressure. There is a reduction in your systolic blood pressure and heart rate as your body and spirit rejuvenate themselves in that healing sound.

Great for spiritual wellness

The healing vibrations of singing bowl works on your brain giving you a positive spiritual experience. You get a good feeling about yourself while being connected with yourself that results into an experience of bliss. The intense sound reaches your soul and promotes your energy levels. The seven Chakras inherent in our body also get cleansed with such vibration.

Boosts your physical health

A person who practices meditation with the help of singing bowl will notice many positive changes in his body. The whole therapeutic experience can soothe your muscles and improve your digestive system and blood circulation. The harmonizing sound results in elimination of toxins from your body. All the molecules, tissues and organs of your body work in a better way resulting into an improved immune system. One research has proved that meditation bowl can even lower the intensity of chronic spinal pain and gives you relief.

Reduces stress

As said earlier, nothing can match the effectiveness of sound therapy in relaxing you down. Your mood gets better as you enjoy the vibrational sound of the bowl and any stress that you are struggling with gets easily alleviated. No doubt, it can be the low cost method of fighting against depression.

Can improve sleep

As singing bowl stimulates the calm brain nerves and relaxes your body by reducing stress, it’s sound can help in improving your sleep.

Such benefits clearly shows that singing bowl is used for purposes like reducing depression, stimulating immune system, relieving from pain, harmonizing body cells and boosting performance of other healing practices.

Dangers of singing bowl

While normally save, a singing bowl can be dangerous in certain conditions
while normally save, a singing bowl can be dangerous in certain conditions

While singing bowl is considered a very safe method for relaxation purposes with almost no side effects, you should note that the use of singing bowl causes intense vibrations around the body. People with certain health conditions should avoid it. If you have any metal component in your body, you shouldn’t use this sound therapy as the vibrations can affect the component badly. The placebo effect may help you feel relaxed but it won’t necessarily be helpful when trying to lower blood pressure, depression or respiratory rate.

Also, if you’re prone to headaches, you should avoid using this therapy by keeping the bowl very close to your body. And, since it has negative effect when placed on body, pregnant women shouldn’t seek this method for meditation.

How to choose the best singing bowl

Different types of singing bowl
Different types of singing bowl

After knowing about all the benefits and various uses of singing bowl, if you are also interested to purchase a singing bowl for meditation, you should be a little careful. It is important to know that different types of bowls releases different types of vibrations affecting our body differently. While starting using singing bowls, you should purchase the one which is not too big.

As a beginner, you should purchase a small bowl for meditation. The best size of singing bowl to buy in starting is of 5 to 6 inches. As you progress, you can look for a bigger size bowl. Choose a bowl that is made up of good layers of metal alloy as it gives the best vibrational experience.

Meditation of singing bowls are an intriguing option to try. With its amazing effect on your physical and mental fitness, sound produced by a meditation bowl gives an authentic spiritual experience. You can easily incorporate this instrument in your meditation session to give it an interesting twist. With the steps explained above, you can get all the good benefits that it’s vibration offer. Keep experimenting by placing the bowl in different points of your body or around the body. And, just strike it on and feel the relaxation.

Qigong Meditation Complete guide – Benefits and Techniques

Qigong Meditation Complete guide – Benefits and Techniques

Girl practicing Qigong meditation at beach
Girl practicing Qigong meditation at beach

The Chinese mainland has given the world a lot in physical and spiritual improvement. Various techniques that have been practiced there since the ancient times are still very useful and working. One such Chinese practice that is far better than it’s actually hyped is the Qigong meditation.

Okay, the word meditation may overwhelm you and that may be acceptable considering the fast paced lifestyle and how fancy this simple approach has gone, but this ancient technique is nothing sort of boring. Qigong meditation combines the meaningful slow movements of the body with the benefits of focused breathing. It makes you feel more connected with all parts of life. But, slow isn’t necessarily boring. Qigong meditation is a practice that is quite challenging. Come forward and keep reading to know about what actually this confusing title holds and how it can help you in your relaxation goals.

What is Qigong meditation?

Qigong meditation is an ancient Chinese practice focusing on one's internal energy
Qigong meditation is an ancient Chinese practice focusing on one’s internal energy

Qigong meditation is an ancient Chinese meditation technique that gives you can follow to get the benefits of meditation using breathing and slow body movements. The word Qigong which is pronounced as chee-gung literally means “master of energy”. The Qi here means the energy. And in case of this mindful exercise, it refers to the energy present in our body.

With qigong meditation, you try to let this energy inherent inside you travel through your entire body. This energy surround the environment around you such that you feel connected with the nature and the universe. This connection is built using the slow movements practiced while meditating. You can promote your mental, physical and spiritual well-being by controlling your breathing and body movements and letting this energy flow throughout your body freely.

Techniques of Qigong meditation

Qigong meditation comprises of two distinct ways to connect with the energy
Qigong meditation comprises of two distinct ways to connect with the energy

Qigong meditation is such a vast relaxation method that it comprises of many different techniques each focused on making you feel connected with the essence of nature in a different way. In these techniques you’ll be learning some certain characteristics like visualization, breathing, posture and relaxation to achieve the ultimate objective of mastering that energy. These techniques are :-

Dong Gong

Dong Gong represent the yang, the active part of the energy. This technique is all about the intentional movements and breathing control to let you improve that active part of energy and hence, is also called active Qigong. You are focusing on the strength and vibrancy of that energy with repeated movements that are coordinated in a subtle flow. The continuous movements let energy flow through the body that improves balance, muscle flexibility, and awareness about the body.

Passive Qigong

Passive Qigong represent the yin part of the energy. This technique focuses on improving the mental aspect of your energy. You concentrate on your breathing and mental activities to bring stillness into the soul. This stillness is achieved by keeping your mind active with visualization and similar activities. While following this technique, your body is actually still outside while the mind is active and calm. This meditation technique is somewhat similar to a traditional one. You can practice it in the usual way by sitting, laying or in any other comfortable position.

Benefits of Qigong meditation

Qigong meditation gives numerous health benefits to a person
Qigong meditation gives numerous health benefits to a person

Qigong meditation gives a person many health benefits making it a very successful mindfulness technique if followed seriously. Some of these benefits are even backed by studies. These benefits are :-

It reduces stress

Just like any other type of meditation, Qigong meditation is a proven method of reducing stress. The technique gives you a chance to focus on yourself. You give consideration to your breathing, your mind and your body movements. The coordination between such activities helps you relaxing your mind. When you concentrate on visualizing good things, you feel the goodness in life that further helps in reducing the symptoms of anxiety. You’ll get a better quality of life by incorporating Qigong meditation in your lifestyle.

Improved balance

You can experience a drastic improvement in your body balance with Qigong meditation. The meditation involves doing certain slow movements. These slow movements works to improve your balance. When you delve deeply into your body under this meditation technique, you get an awareness about all your body parts. You focus on the energy that flows gently throughout your body. This positively affect your muscle strength and flexibility. Even proved by many researches, Qigong meditation improves balance among all age groups.

May improve sleep

Since, Qigong meditation is a type of mindfulness exercise, it may help with insomnia issue and can improve sleep quality. Qigong is a way to awake the energy within you by focusing on your body, mind and breathing. As you are mindful about your body and thoughts, you feel a deep connection with yourself. This connection gets more deep as you connect your inner energy with the nature around you. This may help you in healing and you feel a sense of calm. You are completely aware about the present moment. Such awareness relaxes you down. This makes sleeping much more easy

Reduces the risk of chronic disease

Qigong meditation can prove very beneficial in lowering the chances of chronic diseases. While there is not any worthy research backing this fact, people can significantly reduce the risk of chronic disease by getting a proper meditation session on a daily or weekly basis. Like a physical exercise, Qigong meditation helps in enhancing blood flow, reducing stress on the body and improving the overall fitness. You may also avoid any chance of having stroke by combining Qigong meditation with Tai Chi practice.

Helps in improving focus

One benefit that you can get by doing Qigong meditation is boosting your focus. Since Qigong is one such practice that requires you to concentrate on a certain thought, your focus is enhanced. While meditating, you give full attention to your breathing, the things you visualize and the movements of your body. These slow movements are actually very hard particularly in terms of maintaining focus. If you practice Qigong rightly, you can brush up your concentration skills.

How to practice Qigong mediation as a beginner?

People practicing Qigong meditation in group
People practicing Qigong meditation in group

As already said, Qigong meditation is not easy to begin with. And, to practice this meditation correctly is harder than it’s pronunciation. But, with all the benefits, if you are a beginner looking for starting this meditation routine, here’s a quick guide for you :-

Starting an active Qigong practice

An active Qigong meditation technique requires following some certain body movements. These body movements are slow that require your body parts to move gently. All these movements are focused to stimulate the energy within your body and let this Qi travel around your entire self. These body movements actually takes time to learn. The best way to learn active Qigong meditation is to join a Qigong learning group or watch a guided video with all steps.

An active Qigong practice generally starts with breathing. You learn how to take control on your breathing. You learn so by focusing on your inhalation and exhalation. After that, you begin doing a series of slow body movements. You keenly observe your posture such that you feel the Qi getting awakened. As a beginner, you can start practicing 30 minute sessions.

Starting a passive Qigong meditation

While an active Qigong meditation requires a proper guidance in the beginning to learn, you can learn passive Qigong simply by yourself. If mental peace is something more intriguing for you, you can start practicing passive Qigong.

You can start by sitting in any position that you’re comfortable in. This technique involves mental activity and external stillness. Keeping this in mind, close your eyes and start the practice. Concentrate on your breathing. Feel your stomach rise as you fill your lungs with each breath you take and fall as you release that air. Let the negativity and tension within you also release as you exhale. As you are focusing on your breathing, fill your mind with positive thoughts. Visualize some positive scenes that put a sense of calmness and happiness to your mind. If you’re not sure about starting the meditation by yourself, don’t hesitate to follow online guided courses for better understanding.

Can Qigong meditation be harmful?

Qigong is a very safe exercise method with almost no harm
Qigong is a very safe exercise method with almost no harm

Qigong mediation is possibly one of the safest techniques for exercising. It is far more safe than going on a walk. You don’t need to worry much about any side effect. There is a usual risk just as in case of any other physical activity. You can harm yourself by falling while exercising. This risk is lesser in case of Qigong as it comprises of slow body movements over which you have complete control. However, don’t substitute the practice with any serious pre existing condition.

Qigong meditation has always been successful as a healing practice. This mindful technique that has nourished finely since ancient times in the Chinese land is still helping people get many physical and mental benefits. By relaxing you down, Qigong meditation can also heal you. This slow practice is indeed well worth to master. It can be practiced by individuals of all age groups. Give your boring routine a soothing twist and try Qigong meditation for a

5 Minutes Meditation: How to do and benefits

5 Minutes Meditation: How to do and benefits

5 minutes of meditation can give you much benefits
5 minutes of meditation can give you much benefits

Meditation is the most relaxing solution to beat stress in today’s modern life. According to study, about one third of American population practiced meditation before the pandemic. But, still the major population is not practicing it. One of it’s main reason is the lack of time. But, listen; lack of time is not an excuse. Yeah, meditation demands some time but science proves that even a 5 minutes meditation can do wonder and can work great for your mind, body and soul.

Meditation is a simple method of being more about your self by focusing on your breath and scanning your whole body. Your mind can avoid any distraction and if something still bothers, you can find ways to solve it. There are many types of meditation based on sleep, mindfulness, Chakra and loving kindness. Nowadays, meditation is quite easy with the help of YouTube tutorials and different ready to use software. And, while 5 minutes can seem to be a quite less time, it is enough to let go of everything and set your tone for the whole busy day. You should certainly devote this 5 minute in reducing stress and increasing focus and productivity by meditating at a comfortable place. The 5 minutes meditation can be helpful in relieving stress, getting peaceful sleep, being more mindful and grateful. If you’re a beginner and want to start a quick meditation, these are the steps that you can implement for doing a 5 minute mediation:-

Set time aside

Make efforts to set aside 5 minutes for meditation without worrying anything
Make efforts to set aside 5 minutes for meditation without worrying anything

First of all, you should make a little effort to set 5 minutes aside from your busy schedule when you don’t worry about the pending assignments, business meetings or important calls. You should also not worry about getting your meditation session too long. It’s very simple to do. Just put a reminder on your alarm or any timer application that comes handy with any phone.

Make yourself comfortable

Make yourself comfortable while you do a 5 minute meditation
Make yourself comfortable while you do a 5 minute meditation

Try to relax your body by being comfortable. Don’t wear any tight fitted cloth that scratches your body and be in a good sitting position by resting your hands on the top of your thighs and your legs apart by hip distance. Make your that your feet lay flat on the floor. Let your eyes gaze softly and relax the eyelids.

Relax your mind and breathe

Relax your mind completely for 5 minutes and focus on breathing in your meditation
Relax your mind completely for 5 minutes and focus on breathing in your meditation

Now that your body is tense free, it’s time to rejuvenate your mind by focusing on your breath. Do a five count breathing by inhaling through your belly slowly and then into ribs, chest, crown of the head and then hold your breath for the fifth count. Revise the same process as you exhale out. Repeat the same and feel the rising and falling sensation in your shoulders and belly.

Put your brain into visualizing that with every breath you take, tension is leaving your body and making you more peaceful and healthy. Notice the air leaving from the nostrils. Feel that the tension is making it’s way out from head to the feet. Allow the breathing to fall into a natural rhythm. You should notice that breath is neither too deep not too shallow.

Let the thoughts drift away

Don't let any thought disturb you for 5 minutes while doing meditation
Don’t let any thought disturb you for 5 minutes while doing meditation

As you are now releasing tension out of your body while breathing deeply, it’s the time now to work on clearing your mind. You should clear any thoughts that lingers in your mind. Meditation makes you connect fully with the moment. Remember you shouldn’t spend your meditation thinking about “not to think anything”. Be in the moment and let the things go by. If there’s some thoughts that still strikes your brain, acknowledge it soothingly.

Just as the floating clouds pass by the sky without making any harm, accept these thoughts in the same way. Don’t try to make any action or judgement. Stay focused but don’t focus too much in thinking that if you’re doing it right or not. Redirect your brain to this moment for the maximum results. Focus that there is nothing to do and nothing to change.

Keep going and focus

Focus on good memories while doing a 5 minute meditation
Focus on good memories while doing a 5 minute meditation

While you are relaxing yourself, continue for five minutes feeling the sensations in your body, focusing on your breathing and cleaning out your mind. You should just sit and release your focus. You can remind yourself of a good memory to make those 5 minutes of meditation more rewarding. You can remember something that you are really grateful for like enjoying some precious moments with your partner. The peace in your body; the calm heart beating steadily, muscles fully relaxed and skin fully refreshed will make your mood perfect for the day. Just open your eyes, deep breath in and out one more time and you’re ready.

Benefits of 5 minutes meditation

Even 5 minutes of meditation can give you many benefits
Even 5 minutes of meditation can give you many benefits

There are people who believe that 5 minutes meditation is not good enough. Even people who do not practice meditation are the believers that only a long meditation session can give the benefits related with it. If you also think meditation to be an intimidating practice, these are a few reasons that will convince you to soon start it:-

It’s perfect to get things started

According to a 2019 American study, nearly 27% people do not practice meditation because they think meditation is time consuming. But, if you want to get started toward being a more mindful and relaxed personality, a 5 minutes meditation is perfect you. Even trained yoga teachers recommend it. The only thing you need is to start.

It can longer your meditation period

A 5 minutes meditation if done consistently can prompt a person for even a longer meditation session. If you try to do meditation daily even for 5 minutes, your body and mind will certainly feel good and tempt you to try it for even a longer time. The peace that you feel while meditating will help you prioritize meditation over the other regular tasks and that for your own good. Remember, if you don’t like to lengthen the period and stick to do meditation for 5 minutes only for many months, it’s completely fine.

Perfect for building a habit

If you start practicing mediation even for 5 minutes daily, it can certainly give you the dose of mindfulness and help you in starting this good habit. Remember that the key here is being consistent. A 5 even a 2 minutes meditation practiced daily may give you much more benefits than a half hour long meditation done only once a week. You should try to do it daily at whatever time or place. These 5 minutes will help you stay focused on the present moment and boost your mood for the rest of the day.

Helpful in gratitude practice

5 minutes of meditation are enough to make you feel good. A gratitude practice is needed to look at the world with a positive attitude. It makes us feel alive and content. While doing a meditation, you can direct your brain towards thinking about “What you’re grateful for?”. When you focus your thoughts thinking about such good moments, you really feel grateful by your heart. You immediately look at your life with a fresh look full of positive emotions. You feel all the love filled in your life and sets you to be more mindful all day long.

A 5 minutes meditation is perfect to get things going. Whether you are practicing meditation for mindfulness, gratitude or loving kindness, five minutes are well enough. However, if you are on a guided meditation routine, five minutes may not work for you as such practices demand visualizations taking much more time. And, if you’re really overwhelmed with the day, set aside a minimum of 15 to 20 minutes.

Meditation is a wonderful healing technique that actually keeps your mind under control. Even the 5 minutes spent on practicing mediation will not get wasted and you’ll experience some generous results. No matter what’s the time and place is, you can easily set aside 5 minutes out of your busy schedule and delve deeper into your mind into focusing what’s there in and get a good understanding of your body. You’ll learn the art of acknowledging the thoughts overrunning your brain. Remember, even these five minutes are worth enough to awake all your senses and enjoy the present moment. So, what are you waiting for? Meditate for five minutes following the above steps and feel the difference yourself.

Amazing Grounding Meditation Scripts

Amazing Grounding Meditation Scripts

With a life full of stress and anxiousness we all aim for some calmness at times. Sometimes it’s the day-to-day routines that get hectic while sometimes it may be your work that is mentally weakening you. Meditation is the best way to attain some mindfulness in life. It is not so easy to develop a meditating mind and achieve the aim of meditation in the initial days. But, with regular practice and discipline one can get the best out of this beautiful mind exercise.

Choose a calm place to meditate
Choose a calm place to meditate

We all must have heard about the term meditation in our lives but do you all know what is grounding meditation? Well, the word ‘grounding’ in this context refers to the person’s ability to be in the moment with their complete attention. The mind in itself is the biggest mystery and to retain its attention to the mere present takes a lot of effort. So, let us take a look at some simple grounding meditation scripts.

More on Grounding Meditation

Grounding meditation helps you in attaining stability in life, the most precious thing which people crave for. In today’s rapid-paced world, each one of us is busy only in building our empire, there’s nothing wrong with that, but compromising mental health for anything doesn’t make sense. Does it? In order to have some calmness and soothe in your life meditation is the best thing which would serve the purpose. So, grounding meditation would help you in getting your mind back to a relaxing state. It also helps you to get back and stay in reality and remain focused deep in your body.

Grounding Meditation brings in the positivity around you
Grounding Meditation brings in the positivity around you

Thinking about the future and not knowing what is going to happen the very next moment, well that’s how we humans are. Most of the time we keep our minds busy in thinking about what has already happened in the past. Getting some time out of this we then give our mind to think about the future, but what about the present? Do we really think of it? Being grounded with meditation would lead you towards intense spirituality. You must learn to be content with what you have in the present. Do not just keep regretting what you have already lost or what you aim to have. Be in the present!

Best Grounding Meditation Techniques

Well, there are many ways to perform grounding meditation, let us see a few of them. But one of the prerequisites would be to be outside in most of these grounding techniques. The reason why most of these meditating practices are carried outside is it helps the person in connecting to the earthen feel. The ones who are ungrounded in their lives will have difficulty in concentrating and focusing. Fatigue or tiredness will always get ahead of them. Their minds won’t have the focus which is a must to have a perfect balance in lives.

Grounding Meditation for Self-Belief

People lack self-belief these days, the main reason behind this is the lack of confidence. We do not care for what we already have in our lives, rather we keep ourselves sad for what we do not have. It is a great thing to have bigger ambitions, but being content with what we have is the greatest thing to achieve.

Grounding meditation helps you in boosting your confidence
Grounding meditation helps you in boosting your confidence

Have your feet on the ground and feel the earth with it. This feel has a scientific connection where it helps in regulating your nervous system. Maintain a good posture which will help you to focus more while meditating. Take deep breaths closing your eyes and speak up to yourself that, “You are the Best!” Yes, whatever you are doing is great. This feeling of affirmation will give your mind the confidence to face everything in the world. The insecurity and negativity will have no place in your life if you follow this 5-minute grounding meditation regularly with discipline.

Grounding Meditation for Mental Space

We all have our minds thinking of the one or the other events which has already occurred or which are yet to occur. It is rare for us to remain in the present and just think about the current moment. Our emotions drive us towards this sort of mental state. In order to have our minds remain in the present without any worries, spiritual grounding meditation helps a lot.

Spirituality helps you in connecting with yourself
Spirituality helps you in connecting with yourself

Spirituality basically connects your soul to the mind. Spirituality in the form of meditation not only helps us in balancing our mental space but also in avoiding negativity around us. The power of visualization can also pave the way for your mind to just be in connection with what’s going on. So, grab a place to have a comfortable seat and then carry on with this grounding practice.

Grounding Meditation for Anxiety

People often get the feeling of insecurity about various things in their lives. It does create anxiousness among them which is really dangerous for a person. In order to stay calm and away from anxiety one can follow some grounding meditation techniques. The power of these mental exercises would give you a much-needed break from your unnecessary thoughts. And most importantly this is a 3-minute grounding meditation technique that is super quick. So, you can do it in no time and get the most out of it.

Stop worrying about the past and future, Just be in the present
Stop worrying about the past and future, Just be in the present

Find a comfortable place where you can sit, it may be your bed, your chair, or the lawn. Sit in a straight posture and keep your body relaxed thinking this is the moment where you are alive and safe from everything. Get all your focus down to the place where you are sitting. Take deep breaths and calm yourself thinking that there are no problems around you. Take this thought with you for the entire day and feel the positivity of it. This positivity would certainly help you in making your day much more comfortable and better.

Root Chakra Grounding Meditation

This is a special type of meditation practice that helps in maintaining the energy flow of root chakra. Chakras are basically the energy centers of our bodies that are connected to our minds and body. There are majorly seven chakras in a human body, out of them the root chakra meditation is the epitome of calmness. The opening of the root chakra gives the feeling of grounding to the person. They start feeling secure and safe in their surrounding. Once this sort of feeling starts approaching you, it automatically helps not just the mind and body but your soul as well to relax.

Eyes closed, hands on the center of your body and just feel the soothe
Eyes closed, hands on the center of your body and just feel the soothe

The very initial step in performing this meditation is to identify a place of comfort as per your choice. Ideally, people do not prefer any external sounds during meditation but in this practice, healing music playing in the background can help your mind to relax more. Close your eyes and maintain a hand-fold posture touching the center of your body and focus all your thoughts. The power of visualization also helps you to connect to a whole different world, make sure you do that for some time in this practice. Once you are following these basic steps, the mind will start getting the feel of safety around you. This would also help you to control your anxiousness and bring in lots of positivity around you.

Grounding Meditation Benefits

There are numerous benefits of grounding meditation. It not just help your mind to be in a good state but also relaxes your entire body.

  • Grounding meditation helps in tackling stress and anxiety among people. It outlines the much-needed calmness which is not easy to attain.
  • It helps in connecting to yourself in a better way. This certainly helps in knowing your strengths and weaknesses and also enhances your decision-making ability.
  • These meditation techniques have the power to bring you back to reality. One fails to understand that it’s neither your past nor your future that is crucial for living. It’s all about the present!
  • Grounding techniques bring in confidence and affirmation among the individuals who perform it with discipline.
  • These meditation practices also enhance the concentrating power of the mind which helps individuals to have a better focus on things.
Grounding meditation will help you in attaining mindfulness
Grounding meditation will help you in attaining mindfulness

So, it is always a good practice to follow these grounding meditating techniques. This helps the person to attain peace and calm which is pretty rare these days. In the rapid-paced world, these 3-5 minute grounding meditation techniques will definitely help in getting you the stability that can’t be attained in numerous ways. One must spare a few minutes out of their busy schedules to perform these meditations and start living a wonderful life. Don’t wait, just meditate!

6 phase meditation – Steps to happiness

6 phase meditation – Steps to happiness

A 6 phase meditation is a revolutionary twist to a boring meditation routine
A 6 phase meditation is a revolutionary twist to a boring meditation routine

A clear sight of mind and a free flow of energy is what everyone strive for in today’s busy world. But, only a few people get ready to give what it takes to achieve so. Meditation is one such practice that almost everyone has heard of. This pure form of building a connection with yourself is getting fancy day by day. Meditation is a deep relaxation activity that requires a certain period of tims to be devoted. However, despite knowing about all the benefits of meditation, people don’t get enough time to practice it. 6 phase meditation can be a revolutionary thing in developing a life of bliss. 6 phase meditation gives an opportunity to address all your problems in a clear and easy way.

Meditation is a relaxation activity that works to calm you down, give you a clearer vision about yourself and the world around and to experience an unrestricted energy flow within yourself. The few hours that a person spend with himself while focusing on his breath and meditating releases all his tension and he feels relieved.

But, meditation requires time and that on daily basis. Due to the time required for practicing a meditation session, many people hesitates to give it a genuine try. Meditation requires time and that on daily basis. Along with that, different types of meditation based on sleep, mindfulness, gratitude seem to confuse people. While different meditation practices have the ability to affect our brain, the measurement is very difficult. And, that’s where the 6 phase meditation can outshine. Read along the article to know how you can also practice it as a step toward your happiness :-

What is 6 phase meditation?

6 phase meditation combines scientific knowledge with physical and spiritual values
6 phase meditation combines scientific knowledge with physical and spiritual values

6 phase meditation is a defined form of meditation that combines the scientific knowledge about how your brain works with the best physical and spiritual values you have. Defined by Vishen Lakhiani, a Malaysian entrepreneur and inventor, who is also the creator of ‘MindValley’, 6 phase meditation is a mindful training giving you an opportunity to sustain the six fundamentals that every single person needs to flourish. The meditation is based on the concept of observation. The observation about your thoughts and mind with this meditation leads to self reflection that helps in shaping personal indulgence.

Before starting this meditation, you can prepare by setting up a calm environment with soothing music playing in the background. Relax in a comfortable position and close your eyes. Take a deep breath and then exhale for 15 seconds. Let the whole body feel relaxed and start beginning the 6 phase meditation using the easy steps described below.

There are the six fundamentals that Vishen Lakhiani discusses in his work. Flourishing these fundamentals will help you unleash the power of your brain and you will be able to achieve whatever you want. The whole program of 6 phase meditation runs for seven days and you just need to spend 21 minutes in a day working on these 6 steps to happiness. These six steps are :-

Connection

Develop a strong connection with the world around
Develop a strong connection with the world around

The first step in 6 phase meditation is developing a strong connection with yourself and the world around. At this stage, you focus to feel connected with the rest of the world. Get relaxed and focus on your consciousness. Just imagine this consciousness as the warm bright light. Feel this warm bright light surrounding you and your environment. Let this light cover your room. Let the light travel outside to your neighborhood, to your city, to your country and let it cover the entire planet. Make yourself connected with the whole planet. As you make a connection between you and the outside world, you will feel a sense of compassion for all the things. You will get an idea about your life, the life immediate to you and that of the entire world.

Gratitude

Think about things that you are grateful for
Think about things that you are grateful for

The second step in 6 phase meditation is to focus on the things that you are grateful for. You can start by simply listing three to six things that you feel thankful for in your life. As you progress, you may also focus on more things. Feel the fulfillment in your life. You can be grateful for anything whether it is your good health, your recent achievement or for having your favorite treat. To intensify such effect, let all your five senses experience this gratitude. Let this gratitude vibrate through these senses around the body.

Forgiveness

It's the time to forgive people
It’s the time to forgive people

The next step in this 6 phase meditation to create a sense of personal gratification is to develop a feeling of forgiveness. You will not be able to get benefits of forgiveness until you let go of grievances. Holding grudges against people won’t help you out. Focus on this feeling and just forgive all the people against whom you hold any resentment. Even if there’s someone whom you cannot meet personally for any reason, it’s the time to forgive them in mind and create a feeling of peace. Ask them to forgive you. As you feel the peace, you’ll develop a deeper connection with yourself.

Future Visualization

Visualize how you'd like your future to be
Visualize how you’d like your future to be

As you progress in the session, it’s the time to focus on the future. This step of 6 phase meditation calls for visualizing your future the way you want. Let your mind get the better insight of yourself by visualizing anything better in your life that you want to happen in future. As a beginner, you can start thinking about any there areas in your life where you need an improvement in the coming three years. It can be anything from your career, dream, health or relationship. Infuse all your five senses into that anticipation to make your future visualization experience more enriching.

Daily Intention

Visualize how you would like to spend your day
Visualize how you would like to spend your day

The 5th step in 6 phase communication is to focus on the present day. Visualize how would you like to spend the day. After you have thought about the way you want your future to be, think about what things you should do today to help that future come true. Think about what makes the most perfect day for you. What would you like to play, whom would you like to interact with, what activities will you enjoy with them. Also visualize how you would end the day with a calm and deep sleep. Let it all depend on yourself.

Blessing

Just feel the blessing of a superior force supporting you
Just feel the blessing of a superior force supporting you

The last step of 6 phase meditation involves seeking the support of an external course more powerful than you. This doesn’t necessarily mean having a religious belief. Whether you believe in religious power or just believe in your inner strength, you can try to make bonding with that superior self so that after you have finished being compassionate with the world around, feeling the gratitude for good things, forgiving others and visualizing your future and a perfect present day, you feel the spiritual force making you divine. You’ll notice the positivity with this divine force and the session will come to an end.

A 6 phase meditation is the best alternative to a tricky meditation routine. The short 21 minute meditation practice will make you get all the benefits that you expect from a long meditation session. You will notice benefits like better performance in work, improved sleep, good relationship and a peaceful state of mind by practicing 6 phase meditation.

Incorporating the benefits of six fundamentals namely connection, gratitude, forgiveness, visualization, daily intention and blessing, a 6 phase meditation is the new twist to meditation. If you’re just a beginner and want to know more about it, you can find the course about it for free on the MindValley website. Adopt this practice on your daily life and let the happiness drift your way.