Locate a quiet, comfortable place where you won't be interrupted. This could be a cozy room or a peaceful garden. Your environment plays a crucial role in this sensory journey.

Find Your Space

Start by closing your eyes and taking deep breaths. Allow your body to relax gradually, starting from your toes to the top of your head.

Relax Your Body

Shift your attention to your hands. Notice any sensations you feel warmth, coolness, tingling. This is the beginning of your sensory exploration.

Focus on Your Hands

Using your dominant hand's index finger, gently trace circles on your other hand's palm. Pay attention to the feeling as your finger moves across your skin.

Trace Circles on Your Hands

Even with your finger lifted, focus on the sensation in your palm. Visualize the circle still being traced on your palm. This is your mind creating subtle energy sensations.

Engage Your Mind

Revisit the process, adjusting speeds, pressures, and even tracing different shapes. The aim is to heighten your awareness and sensitivity to subtle energy sensations.

Experiment and Repeat

When ready, conclude the session by taking a few deep breaths, wiggling your fingers and toes, and slowly opening your eyes. Feel the tranquility and calmness this sensory journey brings.

Close the Practice

If you enjoyed this article, you can support me by checking this <a href="https://3826dajfq-4iyudps2vfx3u260.hop.clickbank.net/?tid=karbatos">transformative program</a> out. I earn a commission for every sale and your support will help me produce more content like this. I got bills to pay too, just like you.

Unlock your wealth potential with this transformative program

Embarking on this sensory journey has added a layer of tranquility to my daily routine. Has anyone else experimented with hand-circling techniques? Share your experiences in the comments.

remotework

Remote Work

personaldevelopment

Personal Development

mindfulness

Mindfulness

mentalhealth

Mental Health

meditation

Meditation

7-Step Journey to Mindfulness: Mastering the Hand-Circling Sensory Guide

Embrace the present moment, for within it lies the power of mindfulness, the wisdom of self-reflection, and the opportunity to align our actions with integrity.

Embrace Life

Amidst the winds of change, let us cultivate the virtue of patience, for it is through patience that we find resilience and maintain inner tranquility."

Cultivate Patience 

"Meditations" underscores the importance of regular self-reflection as a means of self-improvement. Aurelius encourages individuals to set aside time for introspection, contemplation, and the examination of their thoughts and actions.

The Practice of Self-Reflection

Aurelius reflects on the transient nature of life and the inevitability of death. He suggests that contemplating our mortality can bring clarity and a sense of urgency to our actions, helping us prioritize what truly matters.

The Contemplation of Death

Aurelius emphasizes the practice of mindfulness, the ability to be fully present in the current moment. By cultivating mindfulness, individuals can better understand their thoughts, emotions, and reactions, and make conscious choices aligned with their values.

The Power of Mindfulness

The virtue of patience and the ability to endure challenges with composure and perseverance. Patience allows us to navigate difficulties with grace and maintain inner tranquility.

The Virtue of Patience

Aurelius highlights the significance of living in alignment with one's principles and values. He encourages individuals to act with integrity, honesty, and moral courage, even in the face of adversity or temptation.

The Importance of Integrity

Dwell on the beauty of life. Watch the stars, and see yourself running with them." From expressing his gratitude to the ones from whom he had learned important qualities and lessons in life to detailing his thoughts and reflections over a wide range of subjects including our mind and thoughts, life and death, goodness, self-judgement, virtuousness, nature, leadership, and human rationality, Meditations gives an insight into the inner life and philosophy of the last of the ' Five Good Emperors, ' Marcus Aurelius. With ancient wisdom that is as relevant in modern times as it was then, Aurelius' Meditations is one of the greatest works of Greek and philosophical literature. A series of twelve books, it has continued to influence its readers throughout the centuries.

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

habits

Habits

Meditations (Medieval Greek: Τὰ εἰς ἑαυτόν, romanized: Ta eis he'auton, lit. 'things to one's self') is a series of personal writings by Marcus Aurelius, Roman Emperor from 161 to 180 AD, recording his private notes to himself and ideas on Stoic philosophy. Marcus Aurelius wrote the 12 books of the Meditations in Koine Greek as a source for his own guidance and self-improvement. It is possible that large portions of the work were written at Sirmium, where he spent much time planning military campaigns from 170 to 180. Some of it was written while he was positioned at Aquincum on campaign in Pannonia, because internal notes tell us that the first book was written when he was campaigning against the Quadi on the river Granova (modern-day Hron) and the second book was written at Carnuntum.

Marcus Aurelius Antoninus was Roman emperor from 161 to 180 AD and a Stoic philosopher. He was the last of the rulers known, noncontemporaneously, as the Five Good Emperors and the last emperor of the Pax Romana, an age of relative peace, calmness and stability for the Roman Empire lasting from 27 BC to 180 AD.

Marcus Aurelius

Meditations

Winners don't do different things did do things differently

Never leave it tomorrow, which you can do today

If you think education is expensive, try ignorance

Being ignorant is not so much a shame as being unwilling to learn to do things the right way

Start by doing what is necessary, then what is possible and suddenly you are doing the impossible.

You maybe disappoint if you fail, but you will be doomed if you don't try.

Super achievers don't waste time in unprotective thoughts, esoteric thoughts or catastrophic thoughts. They think constructively and they know that they are level of thinking determine their success

If you really want to succeed, from the habit of doing things that failures don't like to do

Success is the progressive realisation of a worthy goal

I don't know the key to success, but the key to failure is trying to please everybody

Destiny is not a matter of chance, it is a matter of choice; it is not think to be waited fo,r it is a thing to be achieved.

Luck? I don't know anything about luck. I have never Banked on it, and I am afraid of the people who do. Luck to me is something else ; hard work -- and realising what is opportunity and what isn't.

Far and away the best place that life offers is the chance to work hard at something worth doing.

Try not to become a success, but rather try to become an man of value.

If you work for a man, for heaven's sake work for him.

If a man is called to be a street sweeper, he should sweep even as MichaelAngelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, here lived a great Street sweeper who did his job well.

The only limit to our realisation of tomorrow will be our doubt of today.

Life is like a 10 speed bicycle. most of us have gears we never use.

Man is the hero not because he is a braver then anyone else, but because he is Brave for 10 minutes longer

You have a choice in life: you can either pay the price of discipline or regret.

These 20 ideas 💡 are help you to grow 🪴

Winners don't different things, they do things differently A practical, common-sense guide that will lead you from ancient wisdom to modern-day thinking, You Can Win will help you to establish new goals, develop a renewed sense of purpose, and generate fresh and exciting ideas about yourself and your future. Shiv Khera guarantees, as the title suggests, a lifetime of success. The book enables you to translate positive thinking into attitude, ambition and action, all of which combine to give you the winning edge. This book will help you to: · Build confidence by mastering the seven steps to positive thinking; · Be successful by turning weaknesses into strengths; · Gain credibility by doing the right things for the right reasons; · Take charge by controlling things instead of letting them control you; · Build trust by developing mutual respect with the people around you; and · Accomplish more by removing the barriers to effectiveness.

problemsolving

Problem Solving

books

Books

Shiv Khera is an accomplished writer whose work has resonated with readers around the world. Shiv Khera has published several books that explore a range of topics, from fiction to nonfiction, and has received critical acclaim for the ability to weave compelling narratives. Shiv Khera's writing style is known for its depth and authenticity, and has earned quite a loyal following of readers.

Shiv Khera

You Can Win

“Early to bed and early to rise makes a man healthy, wealthy, and wise.” – Benjamin Franklin

Wakeup Early

“Exercise is a celebration of what your body can do. Not a punishment for what you ate.” – Anonymous

Excercise

“The key is not to prioritize what’s on your schedule, but to schedule your priorities.” – Stephen Covey

Prioritize

“For every minute spent organizing, an hour is earned.” – Benjamin Franklin

Organize

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” – Alexander Graham Bell

Focus

“Your mind is for having ideas, not holding them.” – David Allen, author of “Getting Things Done”

Use ToDo List

“Gratitude turns what we have into enough.” – Anonymous

Be Thankful

“Water is the driving force of all nature.” – Leonardo da Vinci

Stay Hydrated

“Three things in human life are important. The first is to be kind. The second is to be kind. And the third is to be kind.” – Henry James

Be Kindful

“Planning is bringing the future into the present so that you can do something about it now.” – Alan Lakein

Plan

timemanagement

Time Management

10 Simple Daily Habits to Change Your Life

Here are the 13 lessons I hope will help you operate at your absolute best (feel free to share them with your loved ones if you think it will help).

1. Excellent things happen to people who do excellent things.﻿

2. Morning exercise is a game-changer.

3. The things that are hardest to do are the things that are generally the wisest to do.

4. Creativity shines brightest when we are alone. Make time for silence, stillness and solitude.﻿

5. Education is inoculation against disruption. Read for an hour each day to protect your hope, refine your craft and grow your knowledge.

6. The fears you don’t face become your walls. And doubts are destroyed by strong action.

7. What hurts us can help us. Leverage hardship to reclaim your natural heroism.

8. Cheap costs more.

9. The game of leadership is helpfulness.

10. Mastery takes massive practice, unrelenting patience and vast devotion. It’s a very difficult obsession. And one of the best commitments you can make. ﻿

11. Keep your promises. Never lie. Outwork your peers. Deliver beautiful value. People watch what you do. Even if you think they don’t.

12. You can’t inspire others if you are uninspired. Actively work to keep your enthusiasm and inner fire high. Be with art. Go to conferences. Travel. Explore. ﻿

13. Life can change in a day. Savor the blessings of this moment. Even if you’re going through a trial, you still have much to be grateful for.

make 2023 the single most productive, prosperous, peaceful and excellent year of your lifetime.

writing

Reading & Writing

education

Learning & Education

leadershipandmanagement

Leadership & Management

13 lessons life has taught me💡

The best friendships are when each show up with a glass full of water and you are pouring your water in each other glass.

The Best Friendships

”Why do I like my friends?”“How could I feel deep trust and feel safe?”Beyond the obvious, sharing values, having fun together etc. What is THE criteria for you to select a friendship?For Christina that is “Energy” and she asks herself whether she feels reenergised and refuelled?For Will that is “Growing Ambition”, whether that is professional, of service or personal.What is yours?

Ask Yourself

Simon Sinek’s favourite “love” definition is :“Love is giving the power to someone to destroy you and knowing they won’t use it.

Love Definition

Life is full of many “highs” as we pursue dopamine and adrenaline in all their forms. However don’t mistake “normal” moments as “lows”!Restore the appreciation of small things and pursue oxytocin and serotonin, the “love” chemicals, that they take longer to pursue as they build over time.

Reduce Trivialization

Make LIFE happen : every occasion is an opportunity to make a moment special!Draw a line of what you are willing to give to yourself and a second one of you are willing to give to others.Move that second line forward and give more to others. It will give people a little bit more permission to give more back or maybe challenges in them that they can give and generate altruism.

Generate Altrusim

A dangerous thing in life is say “Yes” to too many people.The best way to continue serve others may be to pause and say “Yes” to yourself more.Instead of saying YES to the dress, say YES to the less.

Saying YES Too Much

Make friend with people that help you pursue.

Final Takeaway 

I am finding that “Optimism” is fuelling my life. Simon Sinek is among the first optimists I bumped into and  I love taking about his work!

Listen to A Bit of Optimism on Spotify. During these times, we are all having to find new ways to connect.  Join me every week as I talk with people that inspire me, about love, life, leadership, and silver linings. The hope is that we all leave with something I think we need these days… A Bit of Optimism.

podcasts

Podcasts

Relationships - with Christina TOSI and Will GUIDARA - A Bit of Optimism

The main difference between a habit and a routine is awareness. Both are regular, repeated actions. But while habits run on autopilot, routines are intentional.  Routines need deliberate practice, or they’ll eventually die out. But a habit happens with little or no conscious thought.

What’s the difference between habits and routines??

For instance, a gratitude practice requires intention and effort. It won’t run on autopilot. The same is true for exercise. You’re not going to start exercising on autopilot. But (if you have the habit), you'll grab a cigarette on autopilot.

How Can We Know is it Habit

For a routine to turn into a habit, the behavior will need to happen with little or no thought. For instance, let’s say you add drinking green juice to your morning routine. If one day you wake up and make green juice without thinking about it, you can consider it a habit.

Habit Changes Your Behavior.

Building good habits can be challenging without the right skills. Learn about Building good habits in your life, the science of habits, and how to ditch bad ones.

Building Good Habits in Your Life (and Ditching Bad Ones)

It takes a great deal of bravery to stand up to our enemies, but just as much to stand up to our friends

1. By Albus Dumbledore

We’ve all got both light and dark inside us. What matters is the part we choose to act on. That’s who we really are.

2. By Sirius Black

Happiness can be found, even in the darkest of times, if one only remembers to turn on the light.

3. By Albus Dumbledore

Read on to discover the 3 most iconic Harry Potter quotes of all time.

When Harry Potter is left on a doorstep as a baby, he has no idea he is the Boy Who Lived, or that he is famous throughout the wizarding world. Years later, he is astonished to receive an acceptance letter to Hogwarts School of Witchcraft and Wizardry and he is soon whisked off on a magical adventure like no other. Join Harry and his fiercely loyal friends, Hermione and Ron, in this story about the power of truth, love and hope. Having become classics of our time, the Harry Potter eBooks never fail to bring comfort and escapism. With their message of hope, belonging and the enduring power of truth and love, the story of the Boy Who Lived continues to delight generations of new readers.

movies

Movies & Shows

loveandrelationships

Love & Relationships

Joanne Rowling CH OBE FRSL, also known by her pen name J. K. Rowling, is a British author and philanthropist. She wrote Harry Potter, a seven-volume children's fantasy series published from 1997 to 2007.

J.K. Rowling

Harry Potter: The Complete Collection (1-7)

The flow state is the mental state in which a person performing some activity is fully immersed in a feeling of energized focus, involvement, and enjoyment in the process.Flow is all about finding a balance between a skill and how challenging it is. It requires a high level of concentration, however, it should be effortless.

Understanding the flow state

Athletes, writers, creatives, and artists will all tell you the same thing about the importance of flow in our lives: it is the gateway to unlocking our highest levels of performance, productivity, and personal satisfaction.Flow also gives us a sense of purpose, a feeling of being aligned with our truest selves, and a profound satisfaction that comes from living fully in the present.

Why flow matters

<ul><li>The foundation</li><li>How to flow</li></ul>

How to achieve a flow state of mind

<ol><li>Enjoyment – How could you ever flow with something you don’t like?</li><li>Awareness – To enter the flow state you need to be aware of every emotion and sensation you experience during the activity. You can practice mindfulness through activities like <a href="https://giovannispezia.com/how-to-start-meditating-the-easy-way/">meditation</a> and <a href="https://giovannispezia.com/journaling/">journaling</a>.</li></ol>Optimize those first. The rest follows.

The foundation

<ol><li>Create a distraction-free environment: Minimize interruptions and <a href="https://giovannispezia.com/how-to-break-phone-addiction/">remove distractions like notifications and phones</a>.</li><li>Challenge yourself: Engage in activities that slightly exceed your current abilities.</li><li>Immerse yourself completely: Bring full attention to the present moment.</li><li>Manage time and energy: Schedule flow-inducing activities during your most energized periods and take breaks when needed.</li><li>Practice mindfulness and meditation: Mindfulness is a key part of finding your flow.</li></ol>

How to flow

<a href="https://giovannispezia.com/how-to-find-your-flow-in-2023/">Read the full article to discover a simple action plan you can start following here!</a>Thank You for reading,Until next time✌

Start taking action

🌊 In this article, we’ll explore what a flow state of mind is, why it matters, and how you can achieve it.

Greatness and mastery come from total immersion in one activity. In this article, we’ll explore how you can achieve a flow state of mind.

creativity

Creativity

This Is How to Find Your Flow in 2023

The two techniques for journaling for clarity involve essentially writing down every thought that comes to mind.<ol><li>Sit down in one session and write out the thoughts you’re having.</li><li>Keep a notebook and jot down every new thought that comes to mind. This is considered more challenging.</li></ol>

Journaling For Clarity

Use these three techniques to break out of an obsessive or fixated state. E.g. not being able to stop worrying.<ol><li>Imagine six impossible things. E.g. a camel and his best friend skating over an exploding pigeon.</li><li>Write down how you can make someone else happy right now. Aim for about 5-10 bullet points.</li><li>Write down something in your immediate environment that you never noticed before. Aim for about 5-10 bullet points.</li></ol>

Journaling For Breaking Your Mindset

Here are the five most important questions you should be answering as you reflect on your day:<ol><li>What excited me?</li><li>What drained me of energy?</li><li>What did I learn?</li><li>What are 10 things I’m grateful for?</li><li>How do I keep moving forward?</li></ol>Aim for about 5-10 bullet points for each question.

Journaling For Daily Reflections

This form of journaling is for people trying to really improve themselves and their lives.<ul><li>Divide the page into three columns, and label the first “actions,” the second “the worst version of myself,” and the third “the best version of myself.”</li><li>At the end of the day, write down everything you did in the actions column.</li><li>Decide whether each action would be closer to something the best or worst version of yourself would do.</li><li>Score yourself, which each action belonging to either column giving it a point. E.g. drinking a beer=1 point for the worst version column.</li></ul>

Journaling For Habits & Lifestyle Audit

Answering these four questions can help you overcome cognitive distortions and see issues in new ways. Aim for about half a page for each one.<ol><li> What happened objectively?</li><li>What did I make it mean?</li><li>How would I comfort a friend I loved if this happened to them?</li><li>How is this the best thing that has ever happened to me?</li></ol>

Journaling For When Bad Things Happen

This form of journaling can help you identify and overcome your anxiety.<ul><li>Divide the page into three columns, and label the first “fears,” the second “fixes,” and the third “the outcome that I would bet on.”</li><li>In the first column, break your anxiety down into its true fears/causes.</li><li>In the second column, write down a basic strategy to overcome each fear.</li><li>In the third column, write down the objective most possible outcome.</li></ul>

Journaling For Anxieties

Fill a page with bullet points that list all of your obligations and everything you want to do.Audit your list by asking these questions:<ol><li>What is non-negotiable?</li><li>What is exciting?</li><li>What on my list, if done, would make everything else easier?</li><li>What of these, if the opportunity was taken away from me, would I fight to get back?</li><li>What 20% of the activities are producing 80% of the results?</li></ol>

Journaling For Your To Do List & Direction

<ol><li>Clearly define the decision/problem.</li><li>What are the options? Aim for about 10, unless the problem is pretty binary.</li><li>If I had to make this decision in 60 seconds, what would I choose? Start a timer and choose an option.</li><li>Could I live with this outcome? Yes or no, why a few points as to why.</li><li>What would this look like if it were easy?</li></ol>

Journaling For Decision Making

Here’s a summary of struthless’s video on several useful techniques you can use while journaling.

9 Journalling Techniques that I've come across/up with over the past 12 years (using the double L spelling coz I'm Australian) Book links: Pre-Order (International): https://smarturl.it/YourHeadIsAHouseboat Pre-Order (AUS + NZ): https://www.booktopia.com.au/your-head-is-a-houseboat-campbell-walker/book/9781743797495.html?irclickid=SqFwN5RWwxyLUYW0GtxSTziGUkB2W70teQEhw80&irgwc=1&utm_campaign=Campbell%20Walker&utm_medium=affiliate&utm_source=Impact Shop (apparel and prints, not the book): https://www.struthless.com Insta: https://www.instagram.com/struthless69/

The Journalling Techniques that Changed My Life

Find 100+ Mindfulness Tips & Facts - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!