Don’t feel 100% great about yourself? Join the club. Most of us could use a little boost regarding our opinions of ourselves. Affirmations can be an effective way to boost your self-esteem.
 
The key to using affirmations is to state them in the positive and to use them religiously. Repetition is key in the beginning – until you feel the shift in your thinking.  Even then, keep going!
 
Use this process to harness the power of affirmations to enhance your self-esteem: 

1) Determine the weak areas of your self-esteem. In what aspects of your life do you feel negatively about yourself? It might be related to work, your relationships, your health, your body image...whatever it is, it is time to undo that conditioning! Hone in on the areas of your self-esteem that need the most work - the first step is awareness.

2) Create affirmations that address these areas. Suppose your self-esteem regarding your work is less than you’d like. Be kind to yourself and create powerful affirmations even if they seem over the top. For example:

• I am a highly capable person and a strong member of my team at work.
  
  
• I contribute regularly and in a meaningful way – with confidence and certainty.
  
  
• I am excited that my work and effort are routinely acknowledged with promotions and pay increases.
  
  
• I am calm, cool, and collected in all work situations.
  
  

Try to come up with a minimum of 10-15 affirmations. Make them positive and in the present tense. Avoid words that will keep you focused on the negative (i.e. “I am NOT forgetful”…should be worded “I easily remember all of my tasks”).

3) Create an audio recording of all your affirmations. The technology that we have now has made this an easy feat! Use your standard smart phone apps to record your affirmations – or, even better, make a video that you can watch and/or listen to! Your recording doesn’t have to be professional quality but give it your best effort.

• Read each affirmation at a normal speaking pace and speak clearly. Leave a short pause between each affirmation.

4) Write or type each affirmation clearly on a piece of paper. Carry your affirmations with you everywhere! That could mean putting them on a small piece of paper or having an electronic version on your phone or tablet. The more you are aware of your affirmations and intentions, the quicker they will be accepted into your identity. Just knowing they are in your pocket is a great way to keep them top of mind!

5) Spend some time each day listening to your affirmations. Your identity prioritizes information that comes from your own voice (which is why negative self-talk is SO damaging), so listening to your recording (Step 3) will strengthen your internal belief system. Ideally, listen to them while you’re lying in bed in the morning and in bed at night when your mind/brain is at is most suggestive. Put on your headphones and listen to your affirmations repeat over and over. If you can fall asleep with your affirmations in your ears, great!

• Take a walk at lunchtime and listen.
• Using an audio software (GarageBand, Audacity, etc.), you can put your affirmations “under” your favorite song – and play it over and over.
  
  

6) Spend some time writing your affirmations each day. Pull out a pen and some paper and write them by hand. Typing doesn’t count. This a highly effective way of implanting your affirmations into your subconscious.

7) Read your affirmations. You’ve be listening and writing. Now, it’s time to read them. Pull out your list of affirmations and read over them a few times each day. Let your subconscious know that you’re serious. Keep at it.

8) Consider a little electronic help. There are free programs you can get for your computer that will flash your affirmations on your computer screen. You can program them to flash for periods of time so short that you can’t possibly see them consciously, but your subconscious mind will see them. Imagine soaking in your affirmations all day long while you work! YAY!

Affirmations can be a useful tool for increasing your level of self-esteem. With more self-esteem life will be more enjoyable, and you’ll be more capable. Create a few affirmations to start with - write them, listen to them, and read them. You will begin feeling differently from the inside – which will impact your experiences, your vibration, and what you are attracting into your life!
 
If you want to learn how to speed up the process and integrate new belief structures quickly and easily, contact Karen LoGiudice at karen@newmoonselfdevelopment.com for more information on her revolutionary program: Sculpting Your Life – Heal your past…Find the Present…Create your Future!

Do you have your own definition of success? Most people are trying to live up to society’s definition of success without considering if this is the best option for them.
 
Ask others what success means and you’re likely to hear a variation of these answers:

• Fancy car or two – Mercedes, BMW, Lexus
• Big house - an upgraded kitchen and manicured yard
• Respectable corporate job – something high up on the corporate ladder
• Attractive spouse

 
Those things are fine if they’re of your own choosing. But, if you take the time to think about it, your definition of success might be: Single, traveling the world, running my own business from a laptop, having adventures each day, and wearing flipflops at least eight hours each day. A person with this definition of success would be miserable in the first scenario.
 
If you base your success on what society deems it to be, you might find yourself disappointed and unfulfilled – always chasing something that doesn’t really give you meaning and purpose in your life.
 
Avoid disappointment by creating your own definition of success!
 
Ask yourself these questions:
 
1) What legacy do I want to leave for my children and the world? At the end of your life, what do you want to look back upon? Is it wealth and a vast business empire? Do you want to leave a string of good works? Do you want to look back on a life full of adventures?

• How will you have wanted to spend your time?
• What financial resources do you want to leave behind?
• What do you want to be known for?

2) What are my values? A lifetime spent living your values will be fulfilling. Most people have a vague notion of what’s important to them, but few take the time to think about it carefully. Pull out a piece of paper and make a list of your values.


3) What do I want to do? Make a list of all the things you want to see and do. Everything from skydiving to walking on the Great Wall of China. Write it down. Does the life you have now enable you to do these things?


4) What type of life do I want to experience? You might desire a conventional marriage and six children with a white picket fence in the suburbs. Or you might like to live in a Manhattan condo by yourself and take full-advantage of the nightlife for the first 20 years of adulthood.


5) What it will take for me to feel successful? Imagine various scenarios and determine what would make you feel successful. Is it living in a cabin in the woods with few responsibilities? Or living in a 15,000-square foot penthouse? Imagine various careers and lifestyles. Which one feels like success to you?


6) What if no one else would ever know? The idea of owning a Ferrari might feel like success, but what if no one else would ever know you owned it? Would you still feel successful? An ideal version of success wouldn’t involve the opinions of others.

• Search for a version of success that’s meaningful to you, even if others are unaware of your possessions and accomplishments.

 
There is no universal definition of success. It’s your life and you are entitled to our own “pursuit of happiness.” Let go of trying to impress your friends and family. Develop a version of success that is meaningful for you, regardless of society’s values and take steps to attain it. You might just find that following your own version of success will result in true peace, fulfillment, and happiness (and, if that’s not success, I don’t know what is!).

It can be difficult to change your life. There’s so much uncertainty and potential failure that sometimes it can feel unsafe to try.  But what if you could view your life as a science experiment of sorts? You wouldn’t take the results personally. You’d just be a scientist observing the outcome. You could simply judge the results and plan your next step.
 
The idea of self-experimentation has several benefits:

• It removes the possibility of failure. You’re testing the effectiveness of an idea, possibly someone else’s idea…you’re not testing yourself!
  
  
• You’re actively attempting to enhance your life. You have a goal and a plan to achieve it. You’re taking action.
  
  
• You analyze the results of your experiment and then, once you know what works for you (and what doesn't), tweak your actions move even closer to your goal. What could be more effective than this?

 
Experiment in your life, be curious, and enjoy the process of discovery:

1)  Choose a theory or two that you’d like to test. There’s plenty of self-help advice to be found. Find an interesting theory and test it. Pick out a money-making program or a workout program.  Try eating vegetarian, eliminating gluten, or test out the health benefits of “oil pulling.” Find something that interests you and has the potential to impact your life in a positive way.

• Other ideas include diets, changing sleep patterns, dropping a bad habit or adding a new/positive one, meditating, fasting, [ahem…shameless plug] releasing emotional blocks using clay [ahem], or anything else you can think of.
• You can use someone else’s plan or develop your own. What interests you the most? Educate yourself by actually measuring your own results before and after.

2) Learn what you need to know. Get the necessary materials and map out your plan. For fun, write down your predictions of how it will work out.  (Keep in mind, however, that we are doing this to make positive change, so go into this experiment with positive expectations and keep an open mind.  The placebo effect has been proven over and over – if you believe it won’t work…it won’t.) 
 
For example, imagine that you want to see what will happen if you limit yourself to 100 grams of carbohydrates per day. You decide to:

• Track your carbohydrates, body weight, blood pressure, mood, and waistline.

• You commit to sticking with the diet for four weeks and taking measurements before you begin and after each completed week.

• You theorize that you might be hungry and tired at first, but expect those symptoms will disappear after the first week.
  
  
• You predict that you will to lose 3 pounds per week and lose inches off your waist.
  
  

1. Put your hypothesis to the test. Perform the experiment on yourself. Follow your plan and see what happens. Find out if you were right or wrong in your predictions.
   
   
2. Evaluate your data and formulate a conclusion. What did you learn? Could you tweak the process to improve it? Or was it a horrible idea that deserves no further investigation?
   
   
3. Consider the next step. What do you want to do next? Do you want to continue down the same path or choose a completely different topic?

 
Do you have a hard time making changes in your life? Try viewing aspects of your life through the eyes of a scientist. Be the witness. Create your theory and test it:

• Will making 10 prospect calls each week guarantee an appointment with a client? Who knows? Put it to the test and find out.
  
  
• Can you do one additional push-up each day until you’ve reached 100 push-ups? Find out.

• Will dressing more professionally at work result in receiving more respect? Dress up every day for a month and see.

 
There’s no reason to wonder. You have yourself to experiment upon. You can find out definitively what does and doesn’t work for you. Imagine all the incredible changes you could make after a couple of years of living this way!

What is your experiment going to be?  Please share...it will be interesting to see how our experiments go!

Life isn’t always easy. Yet, we make life more challenging with negative thinking. The influence of negative thoughts is far-reaching. It affects you mentally, emotionally, and physically. Negative thinking limits your ability to achieve your goals and to enjoy life. When I work with clients, one of the first things we do is delve into thinking patterns.  The fact is:

Positive thoughts propel; negative thoughts stagnate.  

It can be an enlightening experience to become witness to your thoughts – and surprising to realize how many negative thoughts enter your consciousness throughout the day. By reversing negative thought patterns, you will greatly increase your happiness, success, and well-being.

​One of my favorite keys on the computer is the UNDO button. When you realize that you made a mistake, this magical button enables you to go back to the time before the mistake occurred and fix it! Taking that idea and applying it to our thoughts is easy once we're aware that it is possible.  If we take the time to realize how damaging our negative thinking can be, we can "undo" and replace those thoughts with ones that better serve us.

What have we found with respect to how negative thinking impacts your life?

1.  What you think about, you experience. Have you ever re-run a negative experience in your mind and ended up feeling angry or hurt all over again?  The human brain is amazingly complex – but despite its incredible power, it is very logical in the way it processes information.  When we are thinking negatively, the brain doesn’t realize that what we are thinking about is not really happening – and it will react to the thought the same way it would if the experience were happening now.  It will quickly generate the emotions and reactions on cue. But it is only reacting to a thought!

What many people don’t realize, however, is that our thoughts can be directed and changed at will!  If you are feeling angry, sad, hurt, fearful, or hopeless, take a look at what you are thinking. There are ways to re-direct and/or re-write your thoughts so that you can begin to bring in happier and more positive thoughts into your life and experiences. The ability to do this (which we all have) is key to making change in the negative patterns of your life.

2.  Negative thinking inhibits your ability to achieve goals. For any objective, you have things pulling you toward your goal and other things pushing you away. When you think negative thoughts about achieving a goal, you’re much less able to accomplish it.

Imagine you’d like to take a trip to Hong Kong. This has always been a goal of yours. But then you start thinking about it:

•    “It’s so far away, the jet-lag will be awful. I’ll probably spend half of the trip just recovering.”

•    “The language is so different from English. How will I manage?”

•    “I should spend the money on something else.”

•    “I’ll lose a lot of money exchanging currency.”

•    “I’ve heard Chinese prisons are the worst in the world. What if I break some weird law I don’t even know about?”

Suddenly, that dream trip to Hong Kong doesn’t sound so dreamy anymore. Negative thinking makes goals seem harder than they are in reality and can prevent us from doing and achieving our dreams.

These two negative effects are pervasive. They influence your entire life. But, there are additional consequences as well.

Negative thinking can limit your capabilities:

1.  It’s damaging to your health. The stress caused by negative thinking is unnecessary and wreaks havoc on your health.  Stress has been linked to all major health issues.  Is it possible, then, that our thinking could be at the core of our health problems?  I believe the answer is YES!  Our thoughts are powerful – once we learn how to control them, miracles can happen.

2. It lowers your self-esteem and confidence. When you think negatively about yourself (I am overweight…I am not smart enough…I am disorganized…I can’t…I don’t…), it is difficult to feel good about yourself.  Catch yourself thinking these thoughts or verbalizing these thoughts.  If you wouldn’t say that or think that about your child or best friend, you shouldn’t be saying/thinking that about yourself!  Love yourself and have compassion for your imperfections – then work to eliminate the reason why those negative beliefs are there to begin with.  Awareness is the first step in the process.

Many of my clients are shocked to realize how negative their thinking patterns are.  Sometimes it takes a little coaching to get to the bottom of it. Don’t underestimate the importance of turning those thoughts around. It is life-changing work!

3.  It saps your energy. Negative thinking is exhausting and saps your resources.  It is difficult to be upbeat and energetic when negative thoughts are swirling through your mind.  

How to Limit Your Negative Thinking Patterns

Luckily, there are ways to limit your negative thoughts and bring in positivity each day:

1. Bring awareness to what you're thinking about.  Check yourself throughout the day for negative thoughts, especially during these regular daily activities:

•    Lying in bed
•    Showering
•    Driving to work
•    Cleaning
•    And so on

These tasks are frequently when we let our minds go on autopilot.  Autopiloted thoughts will many times downward spiral if we're not careful.  Be sure that you are at the controls!

2.  When you notice a negative thought, STOP!  Hit the mental “undo button” and change the thought to one that’s more positive. For example, if you catch yourself thinking, “I hate commuting to work,” consciously UNDO that thought and think about why it is a good option for you.  Something like, “Driving is way better than taking the bus. I can open my windows and sing with my music as loudly as I like.” Then go ahead and do that!

3.  Get into the habit of thinking positive thoughts. Before doing any task, take 15 seconds and think a few positive thoughts about it. The task will be easier and more enjoyable. If you visualize what it will look like and feel like when done, even better!

4.  Spend more time with positive people. We tend to conform to the people with whom we spend the most time.  If you are surrounded with people who think negatively, it is a dangerous environment to be in – negativity is catchy!  Notice the people who are positive – do they seem happier than the others?  They are! Ensure that the people around you are positive.

Reducing the incidences of negative thinking is one of the most effective ways to spend your time and enhance your life. Negative thoughts can harm your happiness, success, and health. Spend time to ensure that your thoughts are supportive and positive and turn your life around.

This can be easier said than done – if you’ve tried to change your mindset and have not achieved the results you’re looking for, we can help!  Check out http://www.newmoonselfdevelopment.com/coaching.html for more information.  

For the past two summers, I have hiked with my good friend on different sections of the Appalachian Trail. Both experiences have served to stretch me mentally, physically, and spiritually.

​The first summer’s section hike (40+ miles in Maine) rocked me to my core.  Physically, I had never before experienced being in true survival mode – the basic, core instinct that shuts down everything except what is necessary for survival.
 
It was day 3 of 5 and, with no way off the trail, my feet were shredded – I had blood blisters under 6 toenails that made every step excruciating.  Carrying a 45 lb. pack on my back only added to the pressure on my toes.  I recall, however, that in the moments when survival mode kicked in, I was not feeling my feet anymore.  My body had somehow shut down that pain and was reallocating its resources in a most magical way.  I made it out of the woods and resumed my everyday life, but the experience left me with a less-than-positive outlook on backpacking.
 
In my practice with New Moon Self-Development Center, I talk a lot about how our experiences can create beliefs which integrate into our identities.  Once an experience is stored in the identity, our perception of the world and new/similar experiences will be filtered through the lenses of the past.  The more emotion that is attached to the experience, the muddier the lens.
 
That being said, when my hiking buddy suggested that we tackle another section hike this summer, my first reaction was, “NO WAY!”  My body and mind immediately sounded the alarms based on the one experience I had had in the past.  This is what we call a “trigger” – even the mere question triggered a fight or flight response.  The good news is that I understand triggers!  Triggers are at the root of what I ultimately help all of my clients to recognize and deal with.
 
So, I looked at my trigger objectively.  The fact was that my life was never in danger, and I had had everything I needed to survive.  I also realized that, by making some adjustments and learning from my past experience, I could have a very different, more positive experience the next time.
 
I addressed the triggers that were shouting the loudest (pain/foot care being the top offender) and, with mindfulness and action, witnessed the trigger subsiding.  I took control of the situation by carefully packing my pack and allowing myself a few “just in case” items that would help with the mental “what if’s” that popped up.  With my pack weighing in at a whopping 48 lbs, but with peace of mind that I had everything I needed, I felt ready to build a new experience and push myself outside of my comfort zone once again.
 
Our most recent hike was certainly not easy – but my preparation minimized the trauma from my first hike and I had many realizations along the way.  One of which is the point of this blog article:
 
There is something incredibly comforting when you realize that ALL of our basic needs can be carried on one’s back! 

With food, water, shelter, clothing, first-aid supplies, and “just in case” items that ended up being superfluous strapped to my back, I got to thinking about minimalism. 
 
Striving to live with less is counter to the common Western way of thinking. Most of us live lives of wanting the latest items, whether it be the latest cell phone, a new car, or an updated kitchen. Being free of the need for all of these things brings real peace. In fact, understanding and experiencing how little we actually need can give us immense gratitude for even the smallest of conveniences.  Made a way of life, it could bring about some amazing benefits.
 
So, how could pairing down and getting into a minimalistic mindset help?  It places an emphasis on family, friends, relationships, experiences, and personal growth. Accumulating possessions requires money – money requires work – work requires time, which takes time away from loved ones and experiences.  Living beyond our means and constantly seeking THINGS also generates distraction (think the giant tv, video games, smart phone, etc.) which can easily pull us away from quality experiences and personal growth.
 
Becoming a minimalist could change your life in many positive ways:

1) You’ll have less debt. It’s not easy to find someone that isn’t worried about debt. Enjoying a large salary doesn’t seem to make one immune. Minimalists avoid the temptation to buy those things they don’t need and live within their means.

• If already in debt, adopting minimalistic practices will put you in a much better position to deal with it effectively.

2) You may discover more about yourself. The whole idea of minimalism is to strip away that which is unnecessary. Focusing on learning more about yourself becomes more interesting. By shifting your thinking from materialistic goals, you can discover thoughts, feelings, skills, and talents you didn’t realize you had.

3) Experience less stress and pressure. Living the life of a minimalist can reduce the amount of stress in your life. Having less debt and fewer possessions to get in your way enables you to relax and enjoy the little things. 

4) Avoid pitfalls of chasing possessions and power. Western society is obsessed with big houses, fancy cars, beautiful people, and power. Ultimately, this culture creates the need to impress others. While having these things isn’t inherently inappropriate, the maniacal pursuit of them can be. An overemphasis on the pursuit money and power leads to suffering.  Be happy and grateful for what you have and the suffering fades away.

5) Minimalism is good for the environment. On the trail, there is a “leave no trace” philosophy by which all hikers abide.  It is quite amazing.  Pack-in/pack-out – there are no trash cans.  You want a cup of tea on the trail?  Your used tea bag must be packed out.  It makes you think about what you consume. 
 
All of the energy required to heat and cool large homes comes at the expense of the environment. Everything that goes in the trash impacts the environment. Luxury cars tend to be less efficient and produce more exhaust per mile. When you consume less, you impact the environment less.

6) You can be more focused on others.  With your own life feeling easier to maintain, your resources can be reallocated and be shared with others, such as your time and energy.

7) You can pursue more meaningful employment. If your need for income is decreased, a whole new world of opportunity and soul satisfaction is opened to you. The more you consume, the more you have to earn just to survive.

8) Your life becomes filled with people and activities that are meaningful. Eliminating the unnecessary creates more space for the things that matter. You’ll have more time and space for relationships and activities you enjoy.

9) The items you do own can be of much higher quality. You’ll find that by limiting the number of shoes, books, tools, and other things you own, you’ll acquire items of higher quality. More isn’t better. Better is better. There’s something satisfying about owning and using a high-quality item.
 
There is much to learn from the Appalachian Trail.  There is no need to impress nature – nature doesn’t care.  There is no need to impress other hikers – everyone on the trail is on their own journey and it matters not what brand of hiking shoes you’re wearing. The amazing “through hikers” that are out on the trail for 5-6 months have minimalism down pat.  They have only what is essential in their packs and they’ve figured out a way to live on the land and discover themselves in the process.
 
Even a week on the trail will put things into perspective.  I am stronger than I ever thought I was.  I have more than I could possibly ever need in my non-trail life.  There are comforts that we take for granted every day, and for which I will look at with a renewed perspective of gratitude.  I want to remember the many lessons of the AT and be mindful of the minimalistic lifestyle.  I know that I am not there yet, but instituting small changes will get me closer to living more simply.
 
Do you find yourself on a treadmill of living to or above your means? If so, perhaps living simply and with minimalism could help. Let everyone else worry about impressing the neighbors. You have more meaningful things to consume your time and attention!

Learn to overcome your resistance and get things done:
 
1. Realize that resistance is just a feeling in your body. Of course, resistance has a place in our existence. The brain is constantly scanning situations for things that it considers dangerous on some level, and resistance can indicate valid danger in certain circumstances.  However, on a day-to-day basis, you are not typically in harm’s way.  If you know that doing the bills is not life-threatening, then acknowledge your resistance as nothing more than an uncomfortable feeling.
 
You can deal with a little mild discomfort and avoid letting it derail your plans. Think about all of the times you have successfully suffered (and worked) through the discomfort of a common cold.  If you have, then working through resistance is a piece of cake. So, take a deep breath and move forward with the task. Getting it done will eliminate the need to procrastinate, ruminate, and avoid (all of which create even more resistance!).

2. Observe it. One of the best ways to lessen the effect of resistance is to look at it objectively, like a scientist or detective. You might think to yourself, “Hmm, isn’t that interesting? I think about going for a run and I get a slight queasy feeling high in my stomach.”
 
Continue to observe and something interesting will happen. The negative feeling will begin to dissipate. Next, visualize yourself having completed the run – how good it feels and how your body will appreciate the sweat.

3. Avoid AVOIDANCE! The most common reaction to resistance is to find a distraction. Depending on your habits, you might turn on the TV, get on the internet, text a friend, or eat a cookie. This is a huge mistake. Just stay with your discomfort until it subsides. Avoidance just reinforces the pattern of allowing resistance to stop you.

4. Remove any distractions. Turn off the TV, close down Facebook, or step away from the cookie platter!  Acknowledge that your attention is being drawn away from the task and take responsibility for your actions.  Warning: don’t allow the process of removing distractions to become a distraction in itself. If you’re not careful, you’ll find yourself determined to clean the entire house when all you really needed to do is put your phone away and clear off the desk.  Be real with yourself!

5. Focus on your breath. Concentrating on your breathing will allow you to come back to the present moment and shut down your thinking. You can’t think about how much you don’t want to file your taxes done if you’re paying attention to your breathing.  Not only is this a simple technique to help quiet the mind, but it will also relieve the discomfort associated with resistance and reset your body and mind to begin the task at hand. 

6. Remind yourself why this task is important. What is the purpose of getting it done? A healthier body? Increased income? An attractive yard that you can enjoy? Have a good reason and you’ll be more motivated.  Imagine that the task is complete and FEEL how amazing it feels to cross the task off your list.  Phew! 

…Now go get it done!

7. Recognize that the first step is the most challenging. A wise friend who is a true task-master introduced me to the “Eat that Frog” philosophy.  A simple summary is to do the task that you’re most resisting FIRST…then the rest of the steps feel easy!
 
8. Do whatever it takes to take that first step. Many of our clients have found great success with the simply setting a timer!  Determine how long you are willing to give to the task, set a timer, and work ONLY on that task until the buzzer goes off.  You’ll often find yourself surprised by how easy the task was to complete once you got started!
 
Everyone deals with resistance each and every day. It’s part of the human condition. We naturally avoid those things that are perceived as unpleasant. However, your success is limited by how much you allow resistance to rule your decisions. Use these strategies consistently and you’ll be back in charge of your life.

​It’s unlikely that an amazing life just happens by chance. It’s necessary to spend your time, energy, and focus in an intentional manner. Too many distractions, less important goals, and a shortage of resources can get in the way of living an amazing life. The lack of a clear objective is the greatest obstacle. These are challenges that can be solved with a little effort.
 
Here are some tips to create an amazing life that’s meaningful and exciting to you:

1. Remove what isn’t necessary. Too many responsibilities and distractions are obstacles to an amazing life. Get rid of anything that takes up time or space and doesn’t provide a worthwhile return. It should be important to you if you choose to include it in your life.
   
   
2. Decide on your priorities. You might not be able to walk on Mars, climb K2, become a movie director, or be chief of neurosurgery at Johns Hopkins. However, you can accomplish some pretty amazing things over the course of a lifetime.

• It’s important to narrow your focus to a few priorities. What’s the most important thing to accomplish or experience? Keep your list short.

1. Stock up on the necessities. Creating an amazing life requires courage. The more your risk, the more courage you require. But imagine if you had plenty of money, time, energy, and support. You’d need much less courage to chase after that amazing life. Fear will have much less influence over your life. Start building reserves in the key areas of your life.

1. Remove the distractions from your life. It might be the television, social media, or the goals that only interest you moderately.

• Warren Buffett often advises people to make a list of their top 10 priorities in order of importance. He then says to avoid numbers 4-10 like the plague. Those are the things that get in the way of accomplishing the top 3.

1. Deal with negative thoughts. Big goals and ideas stir up negative thoughts and emotions. Failing to deal with these can cause big challenges down the road. Be committed to expecting the best, finding solutions, and staying positive. Negativity takes the wind out of your sails and fuels procrastination.  Clay is a fantastic way to work through and reframe negative thought patterns – more info at:  http://theclaycoach.com/why-clay/
   
   
2. Spend your time wisely. There are multiple ways to accomplish any task. Avoid taking the easy path. The easy way is often the long way. Life is short, so choose the shortest path to your amazing life. This is often the most uncomfortable path, but you can handle it.
   
   
3. Get started. My best friend frequently says, “Eat that Frog!” – which is her philosophy for getting started. Do the thing that you find the most difficult first and you’ll be surprised at how many internal resources are freed up!  The first step is often the hardest. You have everything you need to take a meaningful first step. Avoid waiting for some future event to occur. You can do it today, even if you have kids, a limited income, or limited knowledge. Just get started.
   
   
4. It’s not that difficult. There’s really much less competition in the world than you think. Look at how much time the average person wastes at work and at home. Most people fail to prioritize their time. Most people don’t have goals. Most people have too many distractions.
   
   

• When you choose the direction of your life and eliminate distractions, the road is relatively easy.

 
Is your life less than amazing? It doesn’t have to be. Setting priorities and removing distractions are the keys to creating an amazing life. Use your time wisely. There’s still time to live the life you’ve always dreamed of, but it’s important to get started today.

Finding time to meditate can hold you back from beginning your practice. Maybe you try to carve out time, but doctor appointments and business trips get in the way. You can’t find a free hour to sit down.
 
While extended meditation has its benefits, you can also boost your mindfulness with brief breaks of a few minutes or less. Try these tips for calming your mind even on your busiest days.
 
Brief Meditations: How to Do It

1. Focus on your breath. Pay attention to your breath as it enters and leaves your nostrils. Follow its path up and down your body. Notice how your abdomen and chest rise and fall when you inhale and exhale deeply.
   
   
2. Scan your body. Search for areas of tension. Massage your stiff shoulders or hands as you imagine your breath warming and healing them.
   
   
3. Observe your thoughts. Check out what’s on your mind without making judgements. Let your mind slow down.  Do this by “breathing into” them.  Just like we can calm our bodies with breath, we can calm our minds as well.
   
   
4. Embrace your feelings. You can meditate when you’re feeling content or dealing with major stress. Remember that your emotions are temporary and you decide how to respond to any situation.
   
   
5. Watch closely. Lock your eyes onto a chosen object. Pick a candle with a flickering flame or a tree bough swaying in the breeze.
   
   
6. Chant out loud. Fill your mind with a spiritual mantra or an inspiring saying of your own. Affirmations or simple statements like, “I release” or “I surrender” can work well. Whatever you pick, repeat it at least 3 times. 
   
   
7. Reach out and touch. Many religions use beads to count prayers and maybe even avoid falling asleep. Try wearing a bracelet or holding a charm in your palm as a trigger to bring your mind back to a beautiful and wholesome state.
   
   

Brief Meditations: When to Do It

1. Adjust your commute. Look forward to red lights. Use traffic signals and stop signs as a reminder to breathe.
   
   
2. Take a break during meetings. You can stay up to date with your mind at office meetings the same way you check on phone calls and text messages. Ask yourself how you’re feeling while you’re looking to see if a client responded to your last message.
   
   
3. Intensify your workouts.  Connect with your mind as you build up your body. Meditate for a few minutes on the treadmill or at the swimming pool.
   
   
4. Connect with your partner. Make a date with your spouse. Mediate together for a few minutes each morning or before bed.
   
   
5. Bond with your kids. Mindfulness exercises can be especially beneficial for children. Make your sessions fun by keeping them short and simple. Throw in some yoga poses, singing, and visualizations that will appeal to your child’s imagination.
   
   
6. Line up. Your daily life is probably full of long lines. Next time you’re queuing up for a blockbuster movie or rushing to mail a last-minute present at the post office, remember that meditation will help you pass the time without losing your spot.
   
   
7. Skip commercials. Do you enjoy watching 30 seconds of advertising before you can watch the video you clicked on? Hit the mute button, and enjoy the silence that surrounds you.
   
   
8. Consume consciously. Do you automatically reach for a donut or a margarita after a rough day? On the other hand, maybe you try to soothe yourself with a little retail therapy. Meditation could be a healthier and less expensive response to stress.
   
   

Let go of stress and boost your concentration with a quick meditation session. While instant weight loss products are often disappointing, you can enjoy greater peace of mind in just a few minutes a day. That’s a miracle worth celebrating.