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How to Develop a Positive Mindset – Ultimate Guide!

How to Develop a Positive Mindset – Ultimate Guide!

Today I will be talking you through how to develop a positive mindset. Being positive can sometimes feel like a daunting challenge, especially when you are stuck in a negative rut. At the same time, however, it’s not always as difficult as you may think.…

Self-Care During a Pandemic – Ultimate Guide!

Self-Care During a Pandemic – Ultimate Guide!

Today I will be talking about self-care during a pandemic and what has helped me adapt to the lifestyle changes that have occurred over the past couple of years. We are living in uncertain times. Each day brings a new set of challenges and changes…

14 Motivational Uplifting Quotes – W/C  29th November 2021

14 Motivational Uplifting Quotes – W/C  29th November 2021

The right quote at the right time can transform your life. Not all quotes are powerful. But every once in a while, you come across a quote that stands out from the rest. These powerful quotes inspire you to take a step back and to reflect your life.

Some of them are so incredibly mind-bending that they make you question everything. Other quotes will challenge you to live to your full potential and to make the most of your life. They all have in common that they make you think deeply about various aspects of life.

By reading thought-provoking quotes, you can gradually change your entire worldview. There are some quotes that encourage you to look at things from an entirely different perspective, not previously considered. Other quotes will motivate you to get rid of the things in your life the drag you down.

The following quotes can be quite thought-provoking, so reflect on the meaning of those quotes that you find interesting.

If you do carefully think about these statements, you’ll see that they can help you to shed off false beliefs so that you can see the bigger picture.

Don’t shy away from thinking about challenging your existing belief system. Instead, see if you can replace false assumptions with knowledge that is more truthful.

Here are this weeks 14 motivational uplifting quotes.

 

 

14 Motivational Uplifting Quotes – W/C  29th November 2021

 

“Realise that your world is only a reflection of yourself and stop finding fault with the reflection. Attend to yourself, set yourself right; mentally and emotionally. The physical self will follow automatically.”

~ Nisargadatta Mahara

 

“To let go is to release the images and emotions, the grudges and fears, the clingings and disappointments of the past that bind our spirit.”

~ Jack Kornfield

 

“Every problem that humans experience is born from the illusion of the separate self.”

~ Deepak Chopra

 

“Connected to everything, attached to nothing.”

~ Adam Lawrence

 

“Keep what is worth keeping, and then with a breath of kindness, blow the rest away.”

~ Dinah Craik

 

“May the stars carry your sadness away, may the flowers fill your heart with beauty, may hope forever wipe away your tears, and, above all, may silence make you strong.”

~ Chief Dan George

 

“I am without form, without limit, beyond space, beyond time, I am in everything, everything is in me. I am the bliss of the universe, everything am I.”

~ Rama Tirtha

 

“One day you’ll look back and realise how hard it was, and just how well you did.”

~ Adam Lawrence

 

“May your spirit be strong. May you be safe and protected. May you be filled with deep healing. May you be held by love.”

~ Jack Kornfield

 

“I will love the light for it shows me the way, yet I will endure the darkness because it shows me the stars.”

~ Og Mandino

 

“The mind cannot know what is beyond the mind, but the mind is known by what is beyond it.”

~ Nisargadatta Maharaj

 

“Surrender is not a weakness it is strength. It takes tremendous strength to surrender life to the supreme – to the cosmic unfolding.”

~ Mooji

 

“Through love and gratitude we expand.”

~ Adam Lawrence

 

“My love, leave behind all this fruitless thinking and come lay down here in the silence of Being.”

~ Mooji

How to Live in the Present Moment – Slow Down!

How to Live in the Present Moment – Slow Down!

This is an easy to follow guide on how to live in the present moment. Fair too often we are caught up in the busy schedule of life and wonder where did the day go?, or hasn’t that week flown by, or the summer will…

Finding Inner Peace – The Ultimate Guide!

Finding Inner Peace – The Ultimate Guide!

Today we will be talking through practices and techniques for finding inner peace. The quest for inner peace in this chaotic world is a noble one. By finding peace within ourselves, we make it easier to navigate the turmoil of others, whether it’s society or…

How to Meditate  – Ultimate Beginners Guide!

How to Meditate – Ultimate Beginners Guide!

Today I will be discussing how to meditate for beginners, and how the practice can improve your wellbeing.

I began meditating about two years ago, and over time have introduced the practice into my daily routine.

I meditate first thing in the morning and later on in the evening (around 8pm) – the benefits it has had on my life has been massive.

My anxiety used to be through the roof, but it is now non-existent. It has also quieted my mind beyond belief, and I am more relaxed, calmer, chilled, less stressed person for it.

When implemented into your life on a daily basis, it really is a life changer, I couldn’t recommend it enough.

Once you see the benefits, and the little voice inside your head (I like to call an annoying roommate) begins to quiet down, you will be wondering why you didn’t start it sooner!

Meditation is said to reduce stress, depression, and anxiety. You can lower your blood pressure, better your overall disposition, and enjoy more restful sleep.

The physical changes that meditation brings to your nervous system and your brain are actually quite astonishing.

There are no negatives to meditation, you have nothing to lose and plenty to gain.

Today I will be talking you through some mediation tips for beginners.

 

 

What is meditation?

Meditation is essentially the practice of quieting the mind. It’s also considered to be a skill, or a tool, and just like the muscles in your body, it needs to be worked.

Similar to working a specific muscle group for the first time, when you first start meditating, it can feel unnatural or even difficult, and that’s OK.

The more you work the muscle, the easier it will become and the more natural it will feel.

Keep in mind, this is exactly why you might hear people refer to meditation as a practice, because it is indeed a skill that needs to be developed.

The first few times you try to meditate, you may feel silly, or worry that you’re doing it wrong – rest assured, you cannot do it wrong, but the more you practice, the better it will get.

The goal is to quiet the mind in order to create a calm, and clear headspace. By doing so, we’re able to open ourselves up to that inner voice which provides guidance and clarity.

This is great for decision making, and easing anxiety; ultimately reducing stress. Oftentimes, we’re going and going, forging our way through life as quickly as possible, but when we take the time to really be still and quiet, we can reveal a whole new path forward.

How-to-Meditate

Have you ever tried to not think about something? Think about it, even if you’re driving in the car alone, without the radio on, just cruising along in silence, your mind is still running wild with thoughts – what’s for dinner, I need to send that email, I need to make that doctor’s appointment.

Our minds are constantly running on autopilot. Meditation gives you the opportunity to take back control.

Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That’s an average of 2500 – 3,300 thoughts per hour which is insane.

Neuroscientists and experts in the field of consciousness call this mental noise. With our brains processing so many thoughts every day and every minute, there’s a lot going on.

It’s also worth noting, that with that much activity, it’s nearly impossible to keep track of whether these thoughts are positive or negative.

Are we running a program that is beneficial for our mental health, or are we running through thoughts that are ultimately increasing our stress and anxiety levels?

When we quiet the mind, we get to clear out all the junk.

 

How to Meditate – Ultimate Beginners Guide!

 

Practice makes perfect

I remember when I started meditating, I felt frustrated often because I wasn’t any good at it (or so I thought).

My thoughts were all over the place and the more I tried to focus on my breath, the more it seemed like my mind would wander anywhere else. If noise interrupted me, or I felt uncomfortable with how I was positioned, I would get annoyed.

Little did I know, this is exactly why I needed meditation in my life.

Meditating isn’t about being the best at keeping your mind on your breathing. Rather, it’s about noticing when your mind wanders elsewhere, noticing where it went to or what thought came up without judgement, and then moving your attention back to the breath.

When practiced over time, this trains your brain to learn how to stay in the present moment,

If this means that while you’re meditating you need to redirect back to the breath 100 times, perfect! You’re doing it right.

The whole point of meditation is about cultivating awareness of where your mind wanders, and then re-centring it.

With practice, concentrating on the breath does become easier. But just like any other skill, it takes repetition and commitment.

Let your breathe flow natural through your nose and observe it as it happens, try to be alert and stay focused on your breathing, then when the mind wanders, revert back to your breathing.

Top tip:

If you want to learn more about meditation, the below channel on channel on YouTube is excellent:

 

 

Be realistic, start small

If you’re following inspirational meditators or other mediation/mindfulness enthusiasts, you’ll probably be inspired to try to recreate their meditation technique, space or experience.

But the truth is that trying to model your meditation practice after someone else’s may be the wrong approach, especially if they have a well-established practice, and you’re just getting started.

Here’s the truth. Every meditation is different because every moment is unique.

So, if you’re looking to be able to sit or lie down for long stretches of time at the beginning of your meditation journey, you may be unsuccessful or become discouraged.

Start small. Begin with a 3-to-5-minute meditation. Not too long and not too short.

 

Hold yourself accountable

I personally, find this easy to do because I’ve actually felt the benefits of meditation. I know that I feel more grounded and less anxious when I’m meditating; Therefore, I know that if I just set aside a small amount of time for this every day, that the practice will have long and lasting effects.

Find out what holds you accountable because this will be different for everyone – maybe you decide to take part in a month-long meditation challenge, maybe you and your partner or a friend both decide to do it together!

 

Make it a habit

If you are trying to meditate daily, try linking your meditation to something you routinely do. While you shower, brush your teeth, wash dishes, or something else.

I wouldn’t recommend meditating while driving. Safe driving requires your full attention.

When you tie your meditation practice to something you do regularly, you don’t have to try to pencil in the time for it.

In fact, the repetitive motion and sound associated with sweeping, shaving, or brushing your teeth just might help you go a little deeper into mindfulness.

Top tip:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

              

 

 

Follow guided meditations

Guided meditation is where you meditate in response to the guidance provided by a trained practitioner or teacher. This can be at the end of a yoga class, or when you’re listening to a guided meditation on YouTube.

If you are completely new to meditation practice, guided meditation is a great place to start. The voice you’re listening to guides you through various steps of meditation and helps you stay a bit more focused than if you’d have to do it alone, in silence.

guided-meditation

Guided meditation usually consists of a relaxing part where the focus lies in relaxing the mind and body, sometimes there is a visualization session included as well.

But honestly, there a are truly countless variations of guided meditations out there. From deep sleep guided meditation practices, to releasing anxiety, to boosting self-confidence.

Have a stroll through YouTube or check out the app Insight Timer which offers a grand collection of quality guided meditations.

Guided meditations are great for beginners!

Top tip:

The below channels on YouTube are great for guided meditations, I used them regularly;

 

 

Find your best posture

When you are just beginning your journey into meditation, posture matters for one concern alone.
How comfortable you are in that posture.

You do not have to sit in the lotus position to meditate. It is a myth!

You could be sitting down with an erect spine, or lying down on the yoga mat or practice while walking or in any other position.

What matters is which position/posture provides you maximum comfort so that you can focus your attention in the practice.

You can make use of accessories like meditation cushions, blankets, etc. to make yourself more comfortable.

Prepare for the meditation practice as you would for sleep, everything must be comfortable for you.

 

Practice in a quiet space

Even though you can practice meditation pretty much anywhere, it is recommended for any beginner to choose a quiet space for the practice.

A quiet and peaceful place will help facilitate stillness within you and make you comfortable to practice.

meditation

Make sure to set up the place exclusively for meditation and perform the practice in that same place every day.

Remember to turn off any electronic device before you begin to minimise possible distractions.

 

Practice with purpose

Figure out why you want to meditate. That way it becomes easier for you to focus on a target and work towards achieving it instead of randomly contemplating.

You may take up meditation to calm your mind, to breathe better, improve your health, control anxiety or connect with your inner self. Whatever it is, have a clear goal before you begin to practice.

 

Choose your ideal time

Yes, an ideal time is critical. Make sure you choose a time that allows you to sit calmly without any distractions or noises that can disturb you.

And, practice at the same time every day so that you form a pattern and tune into it. Consistency and discipline are key here.

A disturbance-free meditation allows you to enjoy the process better and benefit the most from it.

Dawn and dusk are ideal times to practice meditation.

Like I said earlier, I meditate twice a day (first thing and around 4pm). I do this because I enjoy the practice and it calms me down.

But once a day is fine, whatever suits you.

 

Count to relax your mind

So, you know that you begin to meditate, you want to let go of the world. But it is really hard because your mind never stops!

You think about what you have to do, what you need to do, what you want to do, and everything else under the sun.

You can stop all of this by doing one surprisingly simple thing and that is counting.

Sit down, relax, and quietly count to 100 in your mind. Focus on every number.

Go at a natural pace and allow yourself to relax with every number while sitting still with your spine straight. When you count with real intention, your mind starts to align.

 

How long should I meditate?

The great thing about meditating is that there is no right or wrong answer here either! Some people will meditate for an hour or longer, and some people find they benefit most from calming their mind and body for even just five minutes.

As with any goal or new implementation of a practice or routine, it’s best to start small. Find a time that works for you and know that you will finish, so if you choose 5 minutes, don’t end early. Following through to the end is very important.

Personally, I meditate twice a day for 20-minutes each.

 

How to Meditate – Final thoughts

These tips will enhance your preparation for the meditation practice and help you get the most out of it.

Your objective should be to incorporate meditation into your life as a habit.

You should miss it if you don’t do it for one day.

Once you get started, the next step is to build a sustainable meditation habit every day.

The best time to start is today and don’t look back once you do.

So, what are you waiting for?

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via admin@adam-lawrence.org – I would love to hear from you!

I really hope you found inspiration in this article.

 

 

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST MEDITATION BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

How-to-Meditate

 

100 Journaling Prompts for Self-Realisation – Ultimate Guide!

100 Journaling Prompts for Self-Realisation – Ultimate Guide!

Today I will be sharing 100 journaling prompts for self-realisation. Self-realisation journal prompts can enlighten us to our purpose and help us learn a little more about ourselves – who we are, our needs, hopes, and dreams. It’s also a powerful tool for personal growth…

Top 3 Grounding Techniques – Anxiety, Stress, Panic & Anxiety Attacks!

Top 3 Grounding Techniques – Anxiety, Stress, Panic & Anxiety Attacks!

Today I will be sharing our top three grounding techniques for calming anxiety, stress, panic and anxiety attacks. Grounding techniques are a way to stabilise strong emotions during stress, anxiety or trauma. Grounding is achieved by redirecting your attention away from what is causing your…

Ujjayi Pranayama Breathing – Ocean Breath!

Ujjayi Pranayama Breathing – Ocean Breath!

We are all familiar to the calming sound of the ocean, the waves tumbling towards the shore – the peace it brings to our mind is unfathomable.

Now imagine creating this sound with your breath.

Ujjayi in Sanskrit translates to “victory” (hence it is known as the victorious breath).

The sound you create while practicing this pranayama mimics the ocean waves, so it is also known as the ocean breath.

Mastering Ujjayi pranayama can be a little tricky for beginners – as when inhaling and exhaling they cannot produce the sound of the ocean.

 

 

Ujjayi Pranayama Breathing – Ocean Breath!

 

Pranayama

Breath, life and energy are intrinsically connected and yogis have a single word for all three of them – prana.

Pranayama, where breath is controlled, increases vitality and mental focus, and expands consciousness.

Breath acts as a bridge to our nervous system and by exploring pranayama practices we can observe how deeply it is connected to the mind.

Just as our breathing alters depending on our mood, our psychological state can be altered by changes in our breath.

Conscious breathing brings oxygen and energy to the cells and enhances all cellular processes. It’s a fantastic source of energy.

It’s simple: when we breathe better, we feel better.

 

What is Ujjayi Pranayama? or Ujjayi Breathing

The word “Ujjayi” is from the Sanskrit prefixes “Uj” and “Jay”.  Thus, Ujjayi simply means “Vijay” i,e, “One who is victorious” – Ujjayi Pranayama means “Victorious Breath”.

Ujjayi Pranayama is practiced to control your breath and control the respiratory system of the body.

This breathing technique is also known as Victorious Breath and Ocean Breath in English.

Ujjayi-Pranayama-Breathing

While practicing this pranayama, the breath sounds like waves of the ocean, hence the name  “Ocean Breath”.

This Pranayama causes hot air in the body and it helps in getting the contaminated and viral substances out of the body.

In this pranayama, breathing is done only through the nose, though you practice exhaling though the mouth until you are comfortable through the nose.

Due to the small respiratory tract of the throat, the air will travel slowly in and out – so while doing this pranayama, your breath will sound like the ocean.

 

Benefits of Ujjayi Pranayama

Integrating Ujjayi pranayama into your practice will deepen your experience both on and off the mat. Here we share the top five benefits of Ujjayi:

  • Promotes healthy
  • Enhances focus and concentrating.
  • Increases positivity and self-awareness
  • Generates internal heat, energises the body and mind
  • Strengthens the throat and vocal cord, promotes respiratory health.

 

How to perform Ujjayi?

Explaining ujjayi pranayama breathing can be a bit tricky without a video demonstration, but I’ll do my best here.

I hope this makes things a bit clearer and do feel free to let me know if questions come up.

 

  1. Start with some simple sounds

Some traditions encourage you to focus on the sound of the breath during inhalations and exhalations. The way I learned ujjayi linked the sound “SA” to the inhale and “HA” to the exhale. The combination of the two sounds creates that oceanic echo, like what you hear when you cup a seashell over your ear.

 

  1. Direct the breath to the back of the throat

On the inhalation, gently constrict your throat so the base of the tongue contracts slightly. As the base descends, the tip of the tongue gently presses upwards against your palate. When you sip in air through the nose it will sound like a soft, drawn out “SA.” Let the inhalation last 3 to 4 seconds to start.

 

  1. Release the wave of breath with a-HA

As you start this practice, you can exhale with your lips open and softly whisper “HA.” To make this sound, your entire tongue drops so you can gently push the air out. Eventually, once you’re comfortable with this method, keep the lips closed as you whisper “HA” on the exhalation.

You can work to match the length of the exhalation to the length of your inhalation.

 

  1. Finally: don’t force it. The waves will come

You are breathing through your nostrils with both lips closed, but it is not as pronounced as a regular breath. It seems almost passive. You shouldn’t have to force or harden anything to breathe. Let the breath be smooth and continuous, and the soothing echo of the ocean resonates almost automatically.

 

When to perform Ujjayi?

  • When you feel overburdened; take a moment and try this breathing technique it will help calm you down.
  • Before performing any activity that requires your utmost concentration; ujjayi pranayama is the best to keep your mind from wandering and help you focus.
  • Before exercising; this breathing technique helps you garner the energy inside you making your workout session more efficient.
  • Before starting your mediation; ujjayi pranayama can bring about a soothing effect on your mind preparing you for your mediation routine.
  • During cold climates or if you naturally have a cold body; ujjayi breath has the ability to produce a lot of internal heat, keeping you warm on the inside.

 

Ujjayi Pranayama Breathing – Final thoughts

The more comfortable you get with ujjayi pranayama breathing, the longer your breaths can last, and you can link it to activities you do in everyday life.

Here’s to your next victorious breath!

I would love to hear your thoughts on what you are doing to change your life in the coming days and years!

If you have any questions please reach out to me via adam@adam-lawrence.org. I would love to hear from you!

I really hope you found inspiration in this article.

 

IF YOU FOUND THIS POST USEFUL, THEN PLEASE SAVE THIS PIN BELOW TO YOUR PINTEREST SPIRITUAL GROWTH BOARD OR SOMETHING SIMILAR FOR LATER – THANK YOU!

Ujjayi-Pranayama-Breathing

Benefits of Deep Breathing – Ultimate Guide!

Benefits of Deep Breathing – Ultimate Guide!

How many times have you been angry, stressed, or anxious and someone told you to just take a deep breath? Often at times, we write this phrase off as just what you’re supposed to say when you don’t really know how to help. But the truth…


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40 Self-Care Ideas for Mind, Body & Life Balance!

40 Self-Care Ideas for Mind, Body & Life Balance!

Today I will de digging deep and sharing 40 self-care ideas for mind, body and lifestyle. Self-care is about having the courage, tenacity, and resilience to take responsibility for your health and well-being. It’s a lifestyle where we recognise and honour our self-worth by engaging…