Manifesting with the Law of Attraction

It is relatively well known now that exercise releases endorphins that can help to pull you out of a bad mood and to aid in alleviating depression. However, mental fatigue and depression are hard moods to simply overcome. You may not wish to train for forty-five minutes to an hour. It might be too hard to even get down to the gym for this to occur!

Here is a good idea, instead of looking at your workout session in terms of an hour each time, shorten it.

Plan just fifteen minutes!

Change the manner in which you train. All you need is your body, (preferably fresh) air, and your ability to breathe. You can do simple health and mood-enhancing routines at home in a very short time.

A good tip is to avoid doing exercises that require minutes in between to recover. Make sure you are constantly doing physical activity for those fifteen minutes. This will keep your mind occupied and remove the chance of thinking about what it is that is bothering you. Those nagging problems won’t have an opportunity to take hold of you training in this manner.

By the time you have reached fifteen minutes of continual movement through deep breathing exercises those endorphins will have kicked in and you’ll be feeling great! No need for an hour of gym based training.

Now, after you have done this for just fifteen minutes, perhaps you will want to go to the gym. Perhaps you will want to do more. Or perhaps not.

The point is this. If you allot fifteen minutes each and every day to simple body movement and breathing exercises you will feel a lot better than if you just go to the gym twice a week for forty five minutes and while there you train in a disjointed fashion!

Essentially be your own gym. If you learn certain health and mood improving deep breathing exercises you at least have a choice. Either just do them for ten or fifteen minutes each day or do them and do a standard gym session. In essence, you utilise your breath to wake you up and get the endorphins to kick in so to speak, and this provides the impetus to do more.

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Beginning is half done. When you awaken yourself using deep breathing exercises you are much more likely to want to take the day by storm!

Try the following examples for easy to do, and access, exercises using nothing more than your ability to breath and using simple body movements.

1. Standing up straight, hands by your side, expel all the air from your lungs. Raise the hands, bringing palms together above the head, making a full inhalation at the same time. From this position slowly allow your arms to drop back down to your sides while expelling all the air from your lungs. Try this ten times.

2. Standing normally swing your arms forward while rising up on your toes. While doing this inhale deeply. Then as your arms swing back and behind your body bring your heels down and exhale. Make this a dynamic movement. Perform for twenty to thirty repetitions.

3. Standing normally inhale deeply while gently bridging backwards (not too far!) and then bend forwards exhaling all the air from your lungs. Come back to normal standing position and repeat ten times.

Try these three for now focusing upon breath first and body movement second. Use them as a short circuit in the morning or any time you need a mood enhancer or quick increase in energy levels!

Have at it!

© Tim Webb 2005

Resource Box:

Tim Webb is a fitness instructor, Ju Jutsu instructor and competitor. He specialises in easily accessible deep breathing exercises that combine breath and mind together. His site www.BreathForSuccess.com offers a product that provides deep breathing exercises for invigorating yourself, relieving stress and anxiety, and highlights how your breath can be tied in with your goals to move you towards them in record time!

timmy@beww45.fsnet.co.uk

     

Tags: breathing exercises, deep breathing, mental fatigue, mind, stress, stress and anxiety, success

I can think of no greater encouragement than the self-evident Truth that there dwells in each of us the opportunity to explore and know the Extraordinary Life. The meaning of Extraordinary I wish to convey points to the immutable and inexhaustible source that is the secret center of each of us: a timeless resource open and available to anyone who would seek this Life that sits behind life as we know it. Will we spend our lives in mere dreams of winning a limitless life, or will we do the inner- work of awakening from this dream? Choosing the Extraordinary Life begins with our conscious work to realize it, which the following special practices help to ensure.

1. Let Nagging Questions Go Unanswered: In stressful moments, listen to what life is trying to tell you about you instead of searching anxiously for familiar answers to make life feel “right” again. All fearful, doubt-filled moments are secret reflections of what we have yet to understand about life and ourselves, not life’s rejection of us or our wish for happiness. Choose to go consciously quiet whenever there is a riot in you. Refuse to take part in the search to repair what you fear may be coming undone. Let go and watch what happens when you consciously sacrifice the fear-filled self. This new action allows the Extraordinary Life to enter into you where its presence alone proves that all is well.

2. Don’t Make the Rescue Call: In times of anxiety and fear, we almost always call upon someone or something to help us get through our stress. This dependency on others for strength not only weakens our soul, but also steals from it the possibility of being educated by the Extraordinary Life, which means we miss two major lessons. First, the crucial lesson that all our fears are based upon false evidence that appears real. With this revelation comes our second realization that the same frightened self that seeks rescue secretly confirms its imagined condition as being real each time it cries out for help. Refusing to rescue ourselves from inner states that scare us invites the Extraordinary Life that shows us that no such scared self exists that needs saving.

3. Take the Hard Way: Rut and routine are two sides of the same sad street. Repetitive patterns are the well-worn pavement that our spiritually asleep self loves to tread while it talks us to death with its empty promises of extraordinary times “just ahead.” We can learn to do much better let ourselves be betrayed in this way, but it takes inner work! Instead of caving into the demands of those slipshod parts of ourselves always looking for the easy way out, we must choose in favor of what our false nature wants us to see as being the “hard” way. But it’s not. In fact, once we learn that the only real way out of what we would rather avoid is to go through it, we discover another self-liberating truth: the only thing that’s hard on us is when we allow our unenlightened nature to convince us that getting around something is the same as rising above it.

4. Do the Thing You Fear Doing: There is a correct time and place for thinking through practical plans in the ordinary scheme of life’s events. But nothing that is founded in thought can serve to reveal the unthinkable plans that the Extraordinary holds in store for anyone willing to leap into the moment without a parachute. Never mind those old fears of falling. Just jump! Being willing to risk failing is a prerequisite for fearless living. If you will take the leap into what you are afraid of doing, the Extraordinary Life will prove to you that Its unshakable ground is everywhere beneath you at all times. Nothing compares with this discovery because, once realized, there’s nowhere to go but up! A note of caution: taking a spiritual leap is far different from taking a reckless physical risk. Never risk the well being of your physical body for the sake of a passing thrill: for what is possible to attain with a body, cannot be without one. The temporary rush of adrenalin has nothing in common with one’s awakening to the reality of a timeless, fearless life.

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5. Take Time Out from Yourself Every Day: Unseen by the self that walks upon it, thought is a treadmill powered by the movement of our yesterdays as they produce our tomorrows. This is the real meaning of “doing time.” The domain of the Extraordinary Life is Timeless. To share Its life, we must enter into Its world. Here is a good way to begin this Work: Every day, as often as can be remembered, chose to break out of that gilded, but self-confining cage called “thinking about yourself.” We live under the power of these unconscious ponderings, for when they turn dark and stormy, it is we who are left out in the cold. Even if we can only collect ourselves to meditate, pray or contemplate a Higher Idea for a few minutes at a time, we must do it anyway. These small windows – opened by our work to remember the Extraordinary Life – grant us passage into its timeless domain.

6. Open Yourself to Life: Dare to see and experience yourself as you are without giving names to all the varied emotional sensations that present themselves before your watchful inner eyes. Allow the meaning of whatever states you see coming up in you to reveal their actual nature to you. Resist the temptation to interrupt their upwelling by explaining to yourself what you are experiencing. Have no intention toward these thoughts and feelings other than to be open to them and, in doing so, to permit them their uninterrupted passage through you. Why open up to life in this way? For one thing, this gives negative states the back door they need to depart. For another, the Extraordinary Life is very possessive. It will not enter any zone marked “occupied.”

7. Make No Campsites: The Extraordinary Life visits individuals, not groups or organizations. It strengthens the soul willing to be alone for its sake. Keep your distance from people who insist that you believe as they do, who hope to convince you that the reality they have satisfied themselves with should satisfy you as well. These deceivers want only to keep you in their unreal camp. Never mind who is walking with you and who isn’t. Be wary of any campsite – inner or outer – with its bright “welcome weary traveler” sign. Most of these campers desire your company so that they can forget they are going nowhere. Walk on! Your persistence is an open invitation to the Extraordinary Life to show you the Way back home.

(Excerpted from Let Go and Live in the Now, Red Wheel/Weiser, 2004)

Resource Box:

Guy Finley is the acclaimed author of more than 30 books and audio programs on the subject of self-realization, several of which have become international best sellers. Among many others, his popular titles include: The Secret of Letting Go, Design Your Destiny, The Lost Secrets of Prayer, Apprentice of the Heart, Let Go and Live in the Now, and The Essential Laws of Fearless Living. Finley is the founder and director of Life of Learning Foundation, a nonprofit center for self-study located in Southern Oregon where he gives talks four times each week. Visit www.GuyFinley.org for a wealth of free helpful information, free audio and video downloads, and to request your free Self-Improvement Starter Kit.

Tags: destiny, fears, happiness, intention, Letting Go, Life, meditate, stress, thought, thoughts and feelings

• How to relax and focus instantly in any situation

• Natural deep breathing opens your higher consciousness

• Remain cool and calm in any crisis

• Simple step by step guide

I’ve listened to a lot of people concerning meditation. First, let’s recognize that there are all kinds of meditation. The problem that I’ve encountered is that people have trouble getting into meditation and staying with it because they don’t know how to take the benefits with them. This guide is meant to help you meditate for instant self control and focus in any situation.

Your Head Knowledge: Intention

When you exercise, the results you want are to be healthier, shapelier, and stronger. When you eat right, the results you want are to be healthier with the necessary fuel reserves for all your strenuous activities. Altogether, these activities make you resistant to aging while helping you to concentrate, perform, and think better.

The actual purpose of meditation is to focus all of your energy, experience, and learning that you’ve gathered towards your specific intention. Every kind of meditation should provide you with specific intention – or at least it should.

For example, in martial arts chi kung meditation, we build bioenergy (Chi) in our outer extremities through exercise. In martial arts meditation, we take that bioenergy and channel the circulation through the energy vessels through focused intent.

In turn, our meridians become energized and can be used for even more focused martial arts practice. As you see, “forging our bodies in the fire of our spirits” is not just Chinese Folklore; through this feedback mechanism of exercise and meditation, this is what really happens.

Intention: the key to Meditation

There are all kinds of meditations for raising the consciousness to shape reality like the Kabbalah and remote viewing/influencing. Other esoteric meditations like Transcendental Meditation help the practitioners become “siddhis” or accomplished ones, so they accomplish the focused intent of invisibility, levitation or infinite strength, etc.

There are mainstream kinds that raise the consciousness for remote healing like Emotional Freedom Techniques (which takes advantage of the higher guage symmetry of the energy meridians as in chi kung).

All kinds of fascinating things can be accomplished by raising the consciousness. The most common thread between all of them is focused intention. You can go to all the fancy meditation retreats and take all the classes, but what will you take with you once you return to the real world? How will that experience serve you in real life?

Let’s face the facts: Those more advanced accomplishments take time, something you feel you may not have. From what I’ve experienced, most people just want to take a few meditation or yoga classes here and there when they have time on a vacation, then they hope that experience will somehow provide the control that they need when taking on a chaotic world with so much crisis at hand. Most of the time, that meditation retreat becomes nothing more than a beautiful memory.

I believe you want more than that.

Your Heart Knowledge: How to program yourself to relax

Different schools of meditation all have different methods of keying the relaxation response. Some experts advise that you find a quiet, comfortable place at a certain time of the day as you touch your fingers together in a certain way.

What they’re all trying to do is get you into a routine of trained autonomic relaxation, but it’s just not practical if they don’t tell you how to take that experience with you wherever you go. What if you’re in a noisy, uncomfortable place and your hands are full at rush hour, but you need to maintain calm, collected focus to find your way through busy traffic – then suddenly there’s a crash in front of you?

Not to worry: There is a common set of autonomic relaxation responses that most people have forgotten. Because part of our culture is based on stress, we’ve been trained away from our natural abilities since grade school.

Let’s face a discouraging fact: There are no academic requirements for relaxation and focused concentration classes to deal with stress in school or life in general, yet academic officials expect kids to “deal with it” (by taking drugs).

The following set of relaxation responses are keyed through natural, deep breaths towards the diaphragm or solar plexus. Here’s how to easily slide into relaxation mode:

1. Breathe deeply and naturally.

Remember to take deep, natural, slow breaths only through your nose towards the solar (celiac) plexus as you perform each relaxation response. Your nose is your natural filter to pollutants. Remember to breath in through your nose and out through your mouth. Feel your breath being drawn deep into your lungs by your stomach muscles and diaphragm.

Your deep breathing keys all of the responses, so they all fall into place. By training these responses you learn to relax automatically.

The solar plexus is the bundle of nerves that cause people the most trouble when trying to relax because they breathe incorrectly, so they have shallow breathes or hyperventilate. When you breathe deeply and naturally using your stomach muscles, the solar (celiac) plexus becomes your ally in maintaining control.

Even if your stomach muscles tense up in a “fight or flight” situation, you’re still using them to breathe correctly and act accordingly.

2. Hold your back in an upright posture.

Standing or sitting in this position helps keep you aware and awake during your relaxation, so you create control over your autonomic responses. If you must lay down, you can use a pillow under your back to hold a naturally straight posture. (Preferably, this exercise should be done in an upright position.) Breathe deeply and naturally.

3. Relax your shoulders.

The first thing I see people do when asking them to hold an upright posture is that they tense their shoulders. Relax your shoulders in order to relax the brachial plexus on both sides of your neck. Tension in the shoulders leads to tension in the neck, then tension in the head which leads to stress ailments like headaches and dizziness. Make the bundle of nerves around your neck relax, and they will help you relax. Breathe deeply and naturally.

4. Hold your head up, loosely.

Feel as if your head is supported by a string from above. Your head is upright, but feels free as if it is floating. This response allows enhanced, circulation of fluids and subtle energies going to and from your head. Breathe deeply and naturally.

5. Relax your vision.

Relax your focus as if gazing blankly along a distant horizon of the ocean. Breathe deeply and naturally.

6. Relax your jaw.

Allow your jaw to relax by letting it drop slightly. Coupled with steps 4 and 5 above, these actions relax cranial nerves 1 to 5 which allow your neural patterns to slow down, thus allowing you to further relax. Breathe deeply and naturally.

7. Place the tip of your tongue gently against the roof of your mouth.

The tongue should be relaxed, but not touching the teeth. The relaxed tip of the tongue should be on or near the center of the palate (between soft and hard palates). This action is easier when the jaw is slightly dropped, another reason for step 6. Breathe deeply and naturally.

According to Chinese chi kung theory: “..when the tongue touches the roof of the mouth cavity, yin and yang vessels (yin in front, yang in back) are connected and the (chi circulation) circuit is complete. This tongue touch is called ‘Da Chiao’ or building the bridge. The tongue acts like a switch in an electrical circuit…” (“Nei Dan,” Ch. 3, p. 48, Chi Kung Health and Martial Arts by Dr. Yang Jwing-Ming.)

You may say that you’re not into chi kung meditation, so why do step 7? In fact, this is a natural, albeit, subconscious response by everyone throughout the day; we’ve all known since birth to “complete the circuit” in this manner, but a stressful culture trains unnecessary stretching and and tensing of the tongue and surrounding oral muscles which causes chi stagnation. This can lead to chronic physical and mental ailments.

In Chinese Medical Chi Kung theory, your tongue is an extension of your heart. When you relax your tongue, you relax your heart. Breathe deeply and naturally.

Your Deep Breathing is Key

Remember, your deep breathing keys all of the relaxation responses at once. All you’re doing is putting back all the natural autonomic functions that stressful culture took away from you. Once you have correctly trained steps 1 – 7 above, one deep breathe is all it should take activate all of the above relaxation responses, so “all of the pieces fall into place” immediately.

I imagine that you may have already mastered all of your relaxation responses. Since you were born with them, all you’re doing is “remastering” them. Now, you know how to take the benefits of meditation with you to any situation to meet the challenge of a chaotic world with no trouble…

Tags: concentration, consciousness, emotion, emotional freedom techniques, intention, Meditation, remote viewing, stress, tension, transcendental meditation