Top 7 Meditation Tips Gratitude Journal Keeping The Thanksgiving Spirit Alive Year Round Cooling Off In The Shadow Of Doubt Tips For Panic Attacks Part One

People think that meditation is hard and that you need to be a full time monk to be able to meditate properly.

That’s simply not true.

Absolutely anyone can learn how to meditate quickly and easily.

You don’t have to go through an elaborate ritual to be able to meditate. Put simply, meditation is way to get in touch with your inner self.

Here are some tips to make your meditation even easier:

1. Choose the right teacher. Whether you are learning meditation with an online course or in a local group, pick a teacher you get on with and one who is teaching the kind of methods you get along with.

2. Learn to relax your body. As a typical tensed up westerner, this may be the biggest skill you need to learn. But once you learn how to relax, you’ll find meditation so much easier. By the way, don’t stress yourself about learning to relax either!

3. Take it easy. No-one is going to give you a SATS test on meditation. It doesn’t matter if you take longer to learn meditation that someone else. It’s absolutely fine if you take your time to learn a technique. Everyone has their own speed of learning.

4. Respect yourself and others. Treat yourself and others respectfully. If you find yourself attracting negative people, change the signals you’re sending out (meditating regularly will help with this).

5. Get rid of distractions. Turn off your cell phone while you are meditating. Close down that chat window. Turn off the television (that’s good advice anyway, whether for meditating or not).

6. If possible, join a meditation group. Meditation is much more fun in a group and you’ll find that others are finding the same learning curve as you are. Groups generate their own energy – the sum of the whole truly is greater than the sum of the parts. Joining a group can widen your circle of friends and can be a booster to your confidence. Depending on the group’s aim, you may also learn about different meditation techniques as the group progresses.

7. Simply let go. The word “meditation” means trying to let go. Go with the flow. Allow what is happening to happen. Don’t fixate on exactly what your meditation experience should or shouldn’t be.

Some people make New Year’s resolutions. I make Thanksgiving resolutions. Every year, I resolve to resume my practice of keeping a gratitude journal.

And every year, about three weeks later, I lose the journal. Not that this stops me. I just write my entries in some other journal, or a notebook. You may consider this weird, but for me, the act of writing things down seems to be the important part. It’s almost as if the writing action alone does something to the synapses in my brain that helps me process and store the information.

Like everybody else, though, I get those warm fuzzies more at the end of November than at any other time of the year. As it turns out, I’m hardly alone with my seasonal preoccupation with gratitude.

At Thanksgiving, people all over the country sit around tables filled with turkey, brussels sprouts, candied yams with marshmallow topping, cranberries, and pumpkin pie, and take turns sharing with their loved ones the things they feel grateful for. A wonderful tradition indeed – but what about the rest of the year?

Lately, with our growing understanding of the Law of Attraction and especially The Secret, we’ve become so much more aware of the importance of gratitude and appreciation, not just on Thanksgiving, but every day.

We know that expressing appreciation lifts our spirits and raises our vibrations. And with that, it seems to change everything around us – we start to draw to us things that we want, people that are friendlier, meetings and plans that go more smoothly. In short, things work.

Still, sometimes it can be quite a challenge to feel grateful. Deadlines have a way of getting in the way as does frustration with red tape. Annoying colleagues and bosses do too, as do incompetent or aggressive drivers, infused with road rage. Ultimately, there are simply too many things on everybody’s plate. It has gotten so bad that some people’s idea of a really great time is a good night’s sleep.

I dare you to try an experiment. On a day when you’ve gotten up on the wrong side of your bed, and things have gone from bad to worse, take a few minutes to reflect. What is there in your life, right now, for which you are grateful – or could be, if you made an effort, a really hard effort if necessary?

Yes, it’s hard to find things to be grateful for when things are scary and not going well. But the happier you can make yourself feel, outward circumstances notwithstanding, the more likely you will be to get a new job, especially a new job is one that will work well for you.

Sometimes I think of it as some kind of grateful pill that makes everything better. Of course, that’s when I remember to take it. Here’s where the challenge comes in, though: how to make sure I remember?

We don’t seem to have too much trouble with taking prescription drugs or other kinds of medication every day. How do we manage to remember that? Before I started taking the pill for the first time, I was very worried that I’d forget. And you know what? Over those 10 years I took it, I forgot it maybe twice.

What helped me then was the same thing that will work here as well: creating a routine. Probably the easiest way to do that is by keeping a daily gratitude journal, with emphasis on daily. Just keep it on your bedside table and write into it every night. That’s how I remembered the pill. That, and a little flower sticker on my bathroom mirror.

The important part is this: every time you see it and write in it, it will realign your thinking. And once you do that, your vibes improve, and the Law of Attraction will, once again, begin to attract the things that are in line with what you really want.

Cooling off in the shadow of doubt!

Can I? Will I be able too? What if I fail? You have the training, skills, and knowledge necessary to accomplish a task or conquer a challenge, but a doubt or a fear of failure keeps you from moving toward your desired outcome. Sound familiar? The Self-Help world is filled with advice and technologies to render every doubt into a certainty. I know of at least a dozen NLP (neuro-linguistic programming) and hypnotic techniques that are sure-fire recipes for eliminating doubt. Understandably, a life filled with certainty has an appeal, but let us not toss the ‘doubt’ baby out with its old bathwater. The skill of proper doubting is an extremely useful resource.

Of course entertaining a doubt might not be the perfect activity while firewalking or approaching a potential dance partner; a doubt is a very useful thought to have when considering one’s perceived barriers and weaknesses. Like a procrastinator that never gets around to putting something off, a person that gets into the habit of doubting his doubts might just find doubt’s silver lining.

Think of something you know, or truly believe to be true. A classic example would be “the sun is going to come up tomorrow”. Most of us feel fairly certain about that idea. Notice how it feels, and even pretend to know where you feel that feeling. Is it inside, or outside of your body (remember, you’re pretending), if there is an image associated with this certain thought is it bright or dark, close or far away, a still shot or a like a movie? Imagine you have a place somewhere inside or outside of your body you can call your ‘position of certainty’. That position is where your strong beliefs and certainties exist. Play with that certainty until you’re familiar with its experiential structure.

Next, do the same exercise with something you doubt. Make it an obvious doubt such as “I doubt I’ll ever sprout wings and fly” or “I doubt I’ll ever be president of MicroSoft”. If you don’t doubt either of those two suggestions, good luck, and pick your own. Notice how you doubt in terms of the same qualities that you observed with the thought you were certain about examined above. Imagine or pretend there is a ‘position of doubt’ somewhere around your body.

Now, think of a thought you are certain of, or believe firmly, that you would rather not be so sure of. Examples of this might include “I don’t deserve success” or “I’m not good enough”. Make it a problematic certainty that you wouldn’t mind doubting. It probably shares many of the structural qualities with the strongly believed thought you examined above. Check and see.

Finally, imagine rapidly taking that last certain thought that you would like to doubt, and quickly changing it’s qualities and location to resemble a doubt. If, for example, certainty is big and bright, and doubt is smaller and dark, take this thought that you’d like to doubt and quickly shrink and darken it, and snap it into the ‘doubt’ position. Do that a few times…. certainty to doubt…. certainty to doubt. Do this as fast as you can. Remember, your brain works much faster than you think. Now, take a deep breath, and re-examine that thought you’d like to doubt. You will probably notice it feels, well, more doubtful. Of course, you can also do the reverse, and change a doubt to a certainty. Never doubt the value of proper doubting. Your brain is a playground…so play.

If you see the value in this process, but just couldn’t get the hang of it, I recommend contacting a local hypnotherapist or NLP practitioner to help you discover doubt’s ability to free you from debilitating beliefs. Debilitating beliefs are often unconscious, and require the trained eyes and ears of a hypnotherapist to uncover.

This is another mind management tip from the Richard Lefever and the brain weavers at Quit! Check us out at

One of the best tips for panic attacks you can follow is to learn how to be prepared. At first this may seem difficult to do since most panic attacks strike completely without warning. Unfortunately, this aspect of panic attacks can make the experience of having one even more difficult and frightening. Learning how to be prepared for a panic attack, even when you are not expecting one; however, can help you to come one step closer to dealing with the reality of panic attacks effectively and quickly.

One of the first tips for panic attacks and steps in developing your own individualized plan for panic attacks includes taking the time to learn breathing exercises. While it is true that breathing exercises can help stop a panic attack or reduce the symptoms of a panic attack, it is important to note that waiting until you are in the midst of a panic attack is not the time to learn a breathing exercise. In fact, it can make matters worse. Being proactive is the key here. Try learning a simple breathing exercise when you are not feeling anxious and then take the time to practice it every day. It doesn’t take very long, only about 5 minutes and can prove to be very helpful when you are faced with a panic attack. As you practice your breathing exercises you will quite likely find that it will become natural for you to shift your breathing during a panic attack. This can help to reduce anxiety and stress which can eventually reduce the number of panic attacks you experience.

Other important tips for panic attacks include learning relaxation exercises. While it may seem as though it would be impossible to relax in the middle of a panic attack it is just as possible to practice relaxation techniques as it is to change your breathing patterns. Like breathing exercises, you will eventually learn to naturally relax your muscles during an attack; thereby reducing the symptoms. Much like breathing techniques; however, it is important not to wait until you are in the middle of an attack to try this treatment method. Begin practicing when you are feeling calm and then work on it a few minutes every day.

Tips for panic attacks should also focus on developing a strong social support network. Create a list of people whom you trust and know you can call when you are experiencing a panic attack. Consider family, friends, support group members and your therapist. Write their names and telephone numbers down and them place lists with this information in places where you can find them easily, such as on the refrigerator, in your purse or wallet, in your car and at work. Focus on expanding your support network so that it does not include just one or two people.

Learning to be prepared for panic attacks is one of the best tips for panic attacks you can follow as it can actually help you cope with the symptoms of and even reduce the number of attacks you have.

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