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Tagged with 'meditation'

1 Minute of Meditation For Confidence

Stand tall, feet shoulder-width apart, shoulders back, arms by your sides, and take three slow, deep breaths.

Close your eyes and think of a time when you felt very confident.

Imagine what color that confidence appears as in your body and make it brighter. Spread that shade throughout your body and feel it getting brighter until you’re full of that rich, confident color.

Now let self-belief and fortitude spread through your whole being. Next time you need confidence, go back and feel that color empowering you.

--Mary Heath, stress management consultant and yoga instructor, author of Get Your Life Back

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Walk Your Way Happy

Whether you want to work things out, dream things up, or just feel a little brighter, walking delivers, and fast! As few as 10 minutes can pep you up and make you less tense and tired, according to Iowa State University exercise psychology researcher Panteleimon Ekkekakis, Ph.D. “Those are feelings people pay a lot of money to get via caffeine, energy drinks, and sugary snacks,” he says.

Walking may also act as an antidepressants. One study of nearly 2,000 women with symptoms of depression found walking about 30 minutes a day improved how healthy and energetic they felt.

Want to feel those effects? Here are three ways to tap into the mind-changing powers of a walk:

Make Walking Meditative

Tune in and become aware of every physical detail—the feel of your feet hitting the ground, the swing of your arms, and the sound of your breath— while silently repeating a soothing word like “peace”. This turns walking, even a short trip to your car, into a meditation that helps quiet mental chatter.

Gab and Go

Your favorite people can talk you down or cheer you up, even if you didn’t know you needed it. Plus, social contact is essential for health and longevity. Turn a phone call to a girlfriend into an exercise session—go on a walk while you talk.


A great playlist keeps you in the groove on a long walk. If you're not feeling music, there are also hundreds of different podcasts to choose from.  

Stay-safe secret: pick headphones that are designed to let in ambient sounds so you can hear any traffic along with your music or podcast.

What will it take to motivate you to get out and walk for 30 minutes per day?

Article courtesy of Dr. Oz Good Life, Sept. 2016

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1 Minute of Meditation + 9 Things You'll Notice

These days, it would seem we've been completely inundated with information about meditation and mindfulness.

"Start with just five minutes of meditation!" "Focus on your breath!" "Meditation will positively affect your life!"

To be honest, until recently I had never actually tried it. I was always too busy, too tired, blah, blah, blah ... But after I found myself encouraging my clients to engage in meditation (I'm a therapist), I figured I would try it myself. So I set aside time one morning before my day got started, and committed to just one minute of meditation. 

I know what you are thinking ... only a minute? But for me, that's just what felt right. I figured I could start slowly with one minute today, two minutes tomorrow, three the next, and so on.

I began by sitting on the floor with my legs crossed, and palms face up on my knees. I focused on my breath. And I was successful for about two breaths before I noticed my mind start to wander. Refocus. Two more breaths … Refocus again. 

This pattern repeated itself for the duration of the minute. When I was finished I didn't notice anything right away, but when I sat down to eat breakfast, I remembered what I'd heard about mindfulness and took in a few deep breaths before eating. Here's what happened.

1. I was able to stay in the moment. 

Typically, I am more vigilant to outside distractions. I'm hyper-aware of my surroundings and tend to focus on any little noise, whether its my dogs barking or phone ringing. That one minute of meditation helped me stay present during breakfast.

2. My sense of smell was stronger. 

Maybe it was just the fact that I took time to actually take a deep breath and smell.

3. I was less worried about my to-do list. 

My brain was able to take a break from organizing and re-organizing everything I had to get done.

4. I was more aware of what I was eating. 

With each and every bite I noticed an enhancement of smell and flavor.

5. I had time to reflect on me. 

I noticed I wanted to make better decisions for myself. I had an inner dialogue and I reminded myself that I'm important. I rarely take time to do that.

6. I noticed my breath. 

I noticed how breathing through my nose tickled my upper lip  did it always do this? Was I that mindless that I had never even noticed my own breath before?

7. I didn't think about my phone. 

This is astonishing. I'm literally connected to my phone. When I was finished with breakfast I went to my regular habit and picked it up. But instead, I took notice of my thoughts and realized I didn't even want to look at it. I was just enjoying being in the moment. 

8. I sat up straighter. 

It became clear to me that apparently I slouched before. I wasn't necessarily aware of my slouching but after I meditated and actively sat up straight for that one minute, I continued that throughout my day.

9. I felt content.

I was satisfied with myself at that moment and the time and effort I put into myself. Before I wouldn't take the time to enjoy my breakfast. Instead I would eat mindlessly while running out the door or in front of the tv.

Article courtesy of, written by Ashley Stavig

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