<a href="https://giovannispezia.com/2022/12/17/how-to-start-meditating-the-easy-way/">Meditation</a>, like every other important skill, requires time put into it to achieve mastery. The most important, and not understood thing you'll have to do is to just show up to practice, even if it is just for 5, 3 minutes, or 60 seconds: show up to practice each day of the week, and this may soon change your life.

The Mistake Everyone Makes

The reason why, despite knowing the right things to do, you indulge in bad habits anyway is because of your lizard brain.Meditation reduces the power of the lizard brain and <a href="https://giovannispezia.com/2022/05/29/the-magic-of-thinking-big/">strengthens the power of your growth one.</a>

The Untold Benefit of Meditation

<ol><li>It all starts with the realization of unmindfulness. This is when you realize your mind has wandered off: it will inevitably happen during the practice as well as throughout the day.</li><li>After acknowledging the mind wandering off, you must reconcentrate on the present moment (this can be done with a meditation anchor like your breath, or the sounds around you). Doing this will secure your progress.</li><li>The cycle then repeats itself until the end of your practice.</li></ol>

How to Meditate Properly

Meditation is a form of mental training that can help you <a href="https://giovannispezia.com/2022/06/26/overcome-stress/">develop a better relationship with your thoughts and emotions.</a> It also helps you feel more connected with the world around you, which makes finding happiness easier.However, since we can’t wrap what meditation is in one sentence only, we should, by bringing clarity to what it is not, create space for what it can be:

Defining Meditation

Meditating is not about judging or avoiding thoughts, what it is all about is watching the thoughts as they come, acknowledging them, and gently letting them go.

Meditation Is Neither Past Nor Future

Try to <a href="https://giovannispezia.com/2022/12/14/what-you-do-shapes-who-you-are/">practice bringing mindfulness to various moments</a> in your day: while you brush your teeth, walk, commute to work...You can simply do this by being mindful of your breath, the sounds around you, the smells...

Meditation Isn’t Remote

If you're interested in the topics of personal development, mindset, and both physical and mental well-being, then you may want to follow me on:<ul><li><a href="https://giovannispezia.com/">GiovanniSpezia.com</a></li><li><a href="https://giovannispezia.com/newsletter/">Subscribe to the Read Smart Newsletter!</a></li><li><a href="https://www.instagram.com/giovannispezia.com_/">Instagram</a></li><li><a href="https://twitter.com/GiovaSpezia">Twitter</a></li><li><a href="https://www.facebook.com/profile.php?id=100083426195086">Facebook</a></li><li><a href="https://www.pinterest.it/Giovanni_Spezia/">Pinterest</a></li></ul>All the support is very much appreciated 🫶

Thank You For Reading This Far

In this article, I’m going to explain to you what ‘meditating’ really means. I will do this by covering the different aspects of it, as well as giving you a proper opening to start this amazing practice.

Introduction In this article, I'm going to explain to you what 'meditating' really means. I will do this by covering the different aspects of it, as well as giving you a proper opening to start this amazing practice. The Mistake Everyone Makes The grand majority of guys starting meditation don't know what meditation really is…

personaldevelopment

Personal Development

mindfulness

Mindfulness

health

Health

mentalhealth

Mental Health

meditation

Meditation

How to Start Meditating (The Best Way)

<ol><li>Natural source of minerals</li><li>May have antioxidant properties</li><li>May help manage blood sugar levels</li><li>May help prevent kidney stones</li><li>May support athletic performance</li></ol>

Top 5 health benefits of coconut water

Coconut water is the clear liquid found inside green, immature coconuts. Young coconuts are favoured for their water as it is tastier, more plentiful in volume and easier to access. Varieties of coconut yield slightly different-tasting water, depending on where they are grown.Coconut water also differs in taste and nutrition to coconut milk and oil, both of which are made from the flesh of the coconut.

What is Coconut Water?

A 100ml serving of coconut water (ready to drink) provides:<ul><li>18Kcal / 75KJ</li><li>0.2g Protein</li><li>0.0g Fat</li><li>4.1g Carbohydrates</li><li>4.1g Sugar</li><li>165mg Potassium</li></ul>﻿Commercial products will vary in nutritional composition, with sugar levels ranging from 3-6g (about 1 tsp) per 100ml. It’s not unusual for a 330ml serving of branded coconut water to provide over 15g sugar (roughly 3 tsp).

Nutritional profile of coconut water

For the majority of people, coconut water is generally recognised as safe. However, if you have renal failure or a kidney condition that requires you to manage your potassium intake, it may not be an appropriate source of regular hydration.Furthermore, coconut water is a source of simple carbs, so if you’ve been diagnosed as pre-diabetic or diabetic, check first with your GP or registered dietician before adding significant quantities to your diet.Allergic reactions to coconut are rare, although contact dermatitis and sensitisation to the tree pollen is more common.

Is coconut water safe for everyone?

Coconut water is the perfect beverage for restoring hydration and replenishing electrolytes lost during exercise.

Coconut water burst onto the scene a couple of years ago, touted as an all-round miracle drink. Registered nutritionist Jo Lewin explains these health claims.

food

Food

The Health Benefits of Coconut Water

Melody and rhythm can:<ul><li>Trigger feelings from sadness to serenity to joy to awe;</li><li>Bring memories from childhood vividly back to life. </li></ul>

Music and Brain Activities

The scientists found that the songs that triggered the strongest response from both the emotional and intellectual parts of the brain were correlated with a willingness to pay more.And that suggests that people get not just a sensory reward from listening to music but a direct intellectual one too, even if they're unaware of it.

The reward of music

Music may, in other words, tap into a brain mechanism that was key to our evolutionary progress. The ability to recognize patterns and generalize from experience to predict what's likely to happen in the future. In short, the ability to imagine is something humans do far better than any other animal. It allowed us (aided by a far less glamorous opposable thumb) to take over the world.

Music was the key to our evolutionary progress

Music triggers activity in the same brain structure that releases the "pleasure chemical" dopamine during sex and eating.

If making music isn’t the most ancient of human activities, it’s got to be pretty close. Melody and rhythm can trigger feelings from sadness to serenity to joy to awe; they can bring memories from childhood vividly back to life.

timemanagement

Time Management

music

Music

Why Your Brain Craves Music

A person cannot taste food unless it is mixed with saliva. For example, if a strong-tasting substance like salt is placed on a dry tongue, the taste buds will not be able to taste it. As soon as a drop of saliva is added and the salt is dissolved, however, a definite taste sensation results. This is true for all foods. Try it!

Saliva Requirement

Chemoreceptors in the taste buds of your tongue require a liquid medium in order for the flavors to bind into the receptor molecules. If you don't have liquid, you won't see results. Now, technically you can use water for this purpose rather than saliva. However, saliva contains amylase, an enzyme that acts on sugars and other carbohydrates, so without saliva, sweet and starchy foods may taste different from what you expect.

Chemoreceptors

The receptors are located all over your tongue, though you may see increased sensitivity to certain tastes in certain areas. <ul><li>The sweet-detecting receptors are grouped near the tip of your tongue, with the salt-detecting taste buds beyond them.</li><li>The sour-tasting receptors along the sides of your tongue.</li><li>And the bitter buds near the back of the tongue. </li></ul>Your sense of smell is closely tied to your sense of taste, too. You also need moisture to smell molecules. This is why dry foods were chosen for this experiment. You can smell/taste a strawberry, for example, before it even touches your tongue!

You have separate receptors for different tastes, such as sweet, salty, sour, and bitter

Unless the food is mixed with saliva you can't taste it.

Can you taste food without saliva? Here's an experiment to try to test it and an explanation of the science of how it works.

Why You Can't Taste Food Without Saliva

To function properly, the human brain requires the ability to store and forget:<ul><li>Through memory loss, unnecessary information is deleted, and the nervous system retains its plasticity. A disruption of this process can lead to serious mental disorders.</li><li>Basel scientists have discovered a molecular mechanism that actively regulates the process of forgetting.</li></ul>

Forgetting is good for the brain

Deleting unnecessary information helps the nervous system retain its plasticity.

Forgetting is good for the brain: deleting unnecessary information helps the nervous system retain its plasticity.

problemsolving

Problem Solving

Brain and Forgetting

<ul><li>It seems to come out of nowhere — a strange, disturbing thought or a troubling image that pops into your mind. It might be violent or sexual, or a recurring fear that you’ll do something inappropriate or embarrassing. Whatever the content, it’s often unsettling and may bring on feelings of worry or shame. The more you try to push the thought from your mind, the more it persists.</li><li>Sometimes intrusive thoughts are associated with a mental health disorder. They are also common in post-traumatic stress disorder. But many people who experience these thoughts don’t have a mental health disorder.</li><li>Intrus<warningtag>ive thoughts are often triggered by stress or anxiety. They may also be a short-term problem brought on by biological factors, such as hormone shifts. </warningtag></li></ul>

Intrusive thoughts

While intrusive thoughts may be disturbing, they aren’t harmful or a sign that you have a secret desire to do the things that popped into your mind.People are often too embarrassed or ashamed to talk about it.

What intrusive thoughts mean

There are some signs to look for:<ul><li>The thought is unusual for you. An intrusive thought is usually very different from your typical thoughts. </li><li>The thought is bothersome, something you want to push out of your mind.</li><li>The thought feels hard to control. Intrusive thoughts are often repetitive and won’t go away.</li></ul>When these thoughts emerge, try taking the following steps:<ol><li>Identify the thought as intrusive. </li><li>Don’t fight with it. When you have an intrusive thought, just accept it. </li><li>Don’t judge yourself. Know that having a strange or disturbing thought doesn’t indicate that something is wrong with you.</li></ol>

Identifying intrusive thoughts

See a mental health professional if unwanted thoughts are starting to disrupt your daily life, particularly if they’re impairing your ability to work or to do things you enjoy. However, even if intrusive thoughts aren’t affecting your life in a significant way, you can still see someone to get help.Intrusive thoughts can also be managed by addressing the underlying problem, such as anxiety, stress, or a personal history of trauma. While it may be helpful to share the particular thoughts you are having, keep in mind that even if you aren’t comfortable talking about them in detail, a therapist c<warningtag>an still help. </warningtag>

When to seek help

A collection of ideas for changing your attitude and overcoming unwanted intrusive thoughts

Understand yourself and those around you.

psychology

Psychology

How to Cope With Intrusive Thoughts

How to identify and manage intrusive thoughts.

Intrusive thoughts are unwanted thoughts or mental images that make people feel uncomfortable. They're common, affecting some six million Americans, and can be effectively managed using tools such as cognitive behavioral therapy.

Managing intrusive thoughts - Harvard Health

How to identify intrusive thoughts

<ul><li>It acknowledges that you are an individual. The food we need is unique, and there is little chance that the latest gimmicky diet is going to be the perfect fit for your body.</li><li>It leaves room for your needs to change over time. What our bodies want and need at age 18 is different from age 68, and may even differ from week to week.</li><li>You will focus on being attuned to your body and how foods make you feel. .</li><li>You will eat when you are hungry, which makes it easier to commit to. </li><li>It acknowledges that some bodies benefit from certain foods, while they are not healthy for others.</li><li>Intuitive eating may help yo<warningtag>u maintain a healthier weight long-term. </warningtag></li><li><warningtag>It defines “success” as progress over time. </warningtag></li></ul>

Pros of intuitive eating

<ul><li>It can take time to tune into your body and get the balance right. Sensing whether you are full or hungry requires tuning into your body’s signals; this can be very difficult for some people.</li><li>Engineered foods can fool our bodies into thinking we are hungry when we are not. </li><li>If you want to lose weight, you will need to include physical activity. Research shows that intuitive eating is good for maintaining your current weight, but intuitive eating alone probably won’t help you lose weight unless you pair it with an exercise regimen. </li><li>Some people simply prefer more structure. Intuitive eating may fe<warningtag>el too open-ended. </warningtag></li></ul>

Cons of intuitive eating

Having a good understanding of your overall nutrition needs can support intuitive eating. If you begin to eat intuitively, be sure that over time your dietary pattern includes plenty of nutrient-dense foods from all of the food groups, as well as any special nutrients that are particularly beneficial at your stage in life.

Intuitive eating & prioritizing recommended nutrients

An introduction to intuitive eating and how it can help you develop a positive relationship with food.

longevity

Longevity

A Guide on Intuitive Eating

Research shows that intuitive eating has some long-term benefits for most people, but it may not be the perfect fit for you.

Considering quitting diet culture and switching to intuitive eating? Dr. Kevin Duplechain shares the pros and cons of this mindful approach to food.

The Pros and Cons of Intuitive Eating

<ul><li>Throw out the diet books and magazine articles that offer you the false hope of losing weight quickly, easily, and permanently. </li><li>Get angry at diet culture that promotes weight loss and the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back all of the weight. </li><li>If you allow even one small hope to linger that a new and better diet or food plan might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.</li></ul>

Intuitive Eating Rejects the Diet Mentality

Keep your body biologically fed with adequate energy and carbohydrates. Otherwise, you can trigger a primal drive to overeat. Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating are fleeting and irrelevant. Learning to honor this first biological signal sets the stage for rebuilding trust in yourself and in food.

Intuitive Eating Teaches You To Honor Your Hunger

Give yourself unconditional permission to eat. If you tell yourself that you can’t or shouldn’t have a particular food, it can lead to intense feelings of deprivation that build into uncontrollable cravings and, often, bingeing. When you finally “give in” to your forbidden foods, eating will be experienced with such intensity it usually results in Last Supper overeating and overwhelming guilt.

Intuitive Eating Means Making Peace with Food

The food police monitor the unreasonable rules that diet culture has created. The police station is housed deep in your psyche, and its loudspeaker shouts negative barbs, hopeless phrases, and guilt-provoking indictments. Chasing the food police away is a critical step in returning to Intuitive Eating.

Intuitive Eating Challenges the Food Police

In our compulsion to comply with diet culture, we often overlook one of the most basic gifts of existence—the pleasure and satisfaction that can be found in the eating experience. When you eat what you really want, in an environment that is inviting, the pleasure you derive will be a powerful force in helping you feel satisfied and content. By providing this experience for yourself, you will find that it takes just the right amount of food for you to decide you’ve had “enough.”

Intuitive Eating Means Discovering the Satisfaction Factor

In order to honor your fullness, you need to trust that you will give yourself the foods that you desire.  Listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.

Intuitive Eating Lets You Feel Your Fullness

<ul><li>Recognize that food restriction, both physically and mentally, can, in and of itself, trigger loss of control, which can feel like emotional eating. Find kind ways to comfort, nurture, distract, and resolve your issues. </li><li>Anxiety, loneliness, boredom, and anger are emotions we all experience throughout life. Each has its own trigger, and each has its own appeasement. Food won’t fix any of these feelings. It may comfort for the short term, distract from the pain, or even numb you. </li><li>But food won’t solve the problem. If anything, eating for an emotional hunger may only make you feel worse in the lon<warningtag>g run. You’ll ultimately have to deal with the source of the emotion.</warningtag></li></ul>

Intuitive Eating Means Coping with Your Emotions with Kindness

Accept your genetic blueprint. Just as a person with a shoe size of eight would not expect to realistically squeeze into a size six, it is equally futile (and uncomfortable) to have a similar expectation about body size. But mostly, respect your body so you can feel better about who you are. It’s hard to reject the diet mentality if you are unrealistic and overly critical of your body size or shape. All bodies deserve dignity.

Intuitive Eating Teaches You To Respect Your Body

Forget militant exercise. Just get active and feel the difference. Shift your focus to how it feels to move your body, rather than the calorie-burning effect of exercise. If you focus on how you feel from working out, such as energized, it can make the difference between rolling out of bed for a brisk morning walk or hitting the snooze alarm.

Intuitive Eating: Get Active and Feel the Difference

Make food choices that honor your health and taste buds while making you feel good. Remember that you don’t have to eat perfectly to be healthy. You will not suddenly get a nutrient deficiency or become unhealthy, from one snack, one meal, or one day of eating. It’s what you eat consistently over time that matters. Progress, not perfection, is what counts.

Intuitive Eating: Honor Your Health

10 Principles of Intuitive Eating

A whole other world exists on the other side of suffering.

In ancient times, when people felt doubted about a place in the lonely forest, the mind made them go back to their tribe and be safe and comfortable.Nowadays, when people try to do a new thing that makes them feel uncomfortable, the mind makes them go back to their comfort. Our mind holds a tactical advantage over us.Whenever you will try to do something that is not your habit, your mind will feel insecure. When you think of going to exercise, your mind tells you to leave it. It protects you from any discomfort. It will tell you to quit. If you hear to it, and give up, the future gives you up.

Our mind wants to protect us

When your mind asks you, "Dude, you remember the day when you said you will not give up on your new year resolutions and you slept for 12 hours the next day? You remember the day when you said you will study the whole night and you dozed off in 30 mins? How in the world do you think you are going to workout every morning? How in the world do you think you are going to run 1 km a day?"You gotcha have an answer to that. You have to shut your mind up. You have to rise above all fears and insecurities, and you have to NOT give up. You have to stay hungry. Hungry for the discomfort and sufferings.

If you can't answer the questions at that moment

You can have more than you've got because you can be more than you are.

A concept of physics-friction- is going to be used here. So when you are not moving, there is a force needed to make you move, to kill off the limiting friction. And when you are moving, there is a force needed to keep you moving, to kill of the kinetic friction.Similarly, the mind's doubt on us is like the friction but we have to have more determination than that, otherwise we simply can't proceed. You can achieve the impossible. It's just about how much force are you willing to fight the mind's friction. Without this force, progress is impossible.

How you grow

In the end, it's not about fame or being accepted by everyone, it's about who you've been with all this time and how it has all helped you. In the end it is about whether you have gained the ability to give back or not.You'll find your purpose and you'll find out one thing, that you are not in a race with billions of people but in a race with yourself.You should be able to say that you are giving you best and you are to the best to your ability.And that, is what makes you unstoppable.

Finding your purpose

If you don't sacrifice for what you want, what you want becomes the sacrifice.

If no one kicks you, you gotta kick yourself.

Go to http://www.audible.com/afterskool or text afterskool to 500 500 to get your free trial. David Goggins (born February 17, 1975) is an American ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and author. He is a retired United States Navy SEAL and former United States Air Force Tactical Air Control Party member who served in the Iraq War. His memoir, Can't Hurt Me, was released in 2018. Goggins has completed over 60 ultra-marathons, triathlons, and ultra-triathlons, setting new course records and regularly placing in the top five. He once held the Guinness World Record for pull-ups completing 4,030 in 17 hours, and he’s a sought after public speaker. Over the years, he’s shared his story with hundreds of thousands of students across the country, numerous professional sports teams, and the staff at Fortune 500 companies. Learn more about David Goggins at https://davidgoggins.com/ This audio is from the Art of Charm Podcast. Full episode here: https://www.youtube.com/watch?v=ueNtejxVY24&t=322s Please consider supporting After Skool on Patreon https://www.patreon.com/AfterSkool Visit our site at https://www.afterskool.net/ Check out the new After Skool prints! https://after-skool.creator-spring.com/ Or send us an email at afterskool100@gmail.com Please share, like, comment, subscribe and hit the notifications bell so you don't miss future videos. Thank you.

motivationandinspiration

Motivation & Inspiration

Go to http://www.audible.com/afterskool or text afterskool to 500 500 to get your free trial.

David Goggins (born February 17, 1975) is an American ultramarathon runner, ultra-distance cyclist, triathlete, public speaker, and author. He is a retired United States Navy SEAL and former United States Air Force Tactical Air Control Party member who served in the Iraq War. His memoir, Can't Hurt Me, was released in 2018.

Goggins has completed over 60 ultra-marathons, triathlons, and ultra-triathlons, setting new course records and regularly placing in the top five. He once held the Guinness World Record for pull-ups completing 4,030 in 17 hours, and he’s a sought after public speaker.

Over the years, he’s shared his story with hundreds of thousands of students across the country, numerous professional sports teams, and the staff at Fortune 500 companies.

Learn more about David Goggins at https://davidgoggins.com/

This audio is from the Art of Charm Podcast. Full episode here: https://www.youtube.com/watch?v=ueNtejxVY24&t=322s

Please consider supporting After Skool on Patreon https://www.patreon.com/AfterSkool
Visit our site at https://www.afterskool.net/
Check out the new After Skool prints! https://after-skool.creator-spring.com/
Or send us an email at afterskool100@gmail.com

Please share, like, comment, subscribe and hit the notifications bell so you don't miss future videos. Thank you.

We cannot change the world. But we can change ourselves...and that will change the world. The goal of this channel is to empower the individual and deliver profound ideas through art.

Everyone is welcome to contribute. If you have a good idea for an animation please send them to Mark at AfterSkool100@gmail.com

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Master Your Mind - David Goggins - Become UNSTOPPABLE

Touted as the “anti-diet,” intuitive eating is all about creating a positive relationship between food and one’s own body.Principles: <ul><li>Ditch the diet mentality</li><li>Respect your hunger</li><li>Stop warring with food</li><li>Stop viewing foods as “good or bad”</li><li>Enjoy what you eat</li><li>Appreciate your body</li><li>Exercise</li><li>Attend to your health with “gentle nutrition”</li></ul>Having a positive body image and taking a balanced approach to diet are crucial to both your physical and mental health. However, there are some problems that arise with practical application.

A Deeper Look at Intuitive Eating

Despite being promoted as the “anti-diet,” it is still a diet because it’s a guided approach to how you consume food. And like any diet, it’s not a one-size-fits-all solution.For some people, for example,  listening to their body ends up with them overeating and gaining even more weight.

Why Intuitive Eating Doesn’t Work for Weight Loss

<ul><li>Like any diet, intuitive eating is a habit you develop. The times you eat every day affect when you will feel hungry. Eating out of habit is different from emotional eating because you’re teaching your body when to be hungry.</li><li>What you eat can perpetuate hunger. In particular, refined carbs and processed foods with lots of sugar will mess up your hunger cues. Learning how to structure your meals with the proper ratio of macronutrients and calories allows you to control your hunger — rather than letting it control you.</li></ul>

Hunger is Affected by When And What You Eat

Just because you aren’t counting calories when eating intuitively doesn’t mean they don’t matter anymore.And even if you eat mindfully, it’s really easy to overconsume foods when you have no idea how many calories are in them — regardless of if you’re eating “healthy foods.”For example, nuts like almonds and cashews are great foods for providing nourishment and satiating your hunger. But each nut packs a wallop, and you can quickly eat 400–500 calories of them without even realizing it.=You can just as easily consume way more than you burn just from what you drink on any given day. If you’re not t<warningtag>racking calories, you might have soda, juice, smoothie, or another calorie-laden drink just because you’re thirsty.</warningtag>

Calories Still Matter

You can respect, love, and honor your body at any size. Your self-worth as a person has nothing to do with weight or aesthetics.But health is another matter. Obesity is irrefutably linked with the increased risk of a host of health issues like heart disease, diabetes, and cancer.By sticking with small calorie deficits and taking a break every month to two to eat at maintenance, you can gradually reach your health and fitness goals without developing a toxic relationship with food or feeling deprived.

Body Image and Health are Separate Issues

If you’ve been struggling with intuitive eating and weight gain, it might be time to try a more structured, gradual approach to healthy eating.

Even though I recommend calorie and macro tracking to people trying to lose weight or optimize their fitness, I myself do not really track calories anymore — I haven’t for months now. I keep loose…

The Downsides of Intuitive Eating And Why It Doesn’t Work for Weight Loss

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