Scientific studies have demonstrated that meditation is not only a great antidote to these stressful times, but is also an all-around helper, reducing both intangible psychological states – such as alienation and disconnection and also very measurable health markers such as blood pressure and cholesterol levels. Also, it makes people more creative and more empathetic while helping them manage their stress and pain better. This, ultimately, means that people who meditate are not only healthier than those who don’t but also much happier and tend to lead more purposeful and balanced lives.

Why?

Eat lightly and drink even lighter. Big meals make you drowsy, and coffee makes us agitated. Stay away from them as much as you can but especially during the hours before meditation. I am not even going to mention other mind-altering substances: indulging them usually adds to the burden of stress which meditation strives to eliminate from your life.

Food/Drinks Before Meditation

Even though meditating in nature is better than meditating at home, if you are like most people, the former is rarely an option. The good news is that meditation can be as relaxing at home (or even on the train 😎).. if you pick the right spot. It should be neither too dark nor too light, relatively quiet and away from traffic or anything that reminds you of work.

Create A Sacred Space

Meditation is not a fashion show, so don’t spend too much time thinking when it comes to your clothes. The only thing you need to remember is to keep your clothing loose and roomy and avoid constricting your breathing or your circulation in any way.

Choose comfort over passion.

<ol><li>arrange your legs</li><li>lengthen and straighten your spine</li><li>rock your body from side to side like a pendulum</li><li>rock your body from front to back</li><li>tilt your pelvis slightly forward and soften your belly</li><li>tuck your chin gently</li><li>rest your tongue on the roof of your mouth and breathe through your nose, if possible</li><li>rest your hands on your thighs or in your lap</li><li>relax your body from head to toe, letting go as much as possible of any tension or discomfort</li><li>begin your meditation.</li></ol>

Prepare For Take-off In 10 Steps 

Name your “tunes”. Identify the things that replay in your awareness while you’re trying to meditate or do something else.Expand your awareness. These things may be just the tip of the iceberg: look deeper.Feel your feelings. Think of the ghost-analogy: the persisting feelings endure because you’ve never allowed them to pass through you and leave. Notice resistance and attachment. What you resist, persists….so don’t!

Check-In And Look Deeper Part 1

Find the wisdom. These habitual patterns have been with you for a long time: they certainly have something to teach you. See what it is.Get to the heart of the matter. Stick your head into the demon’s mouth. If it’s too traumatic, don’t do it by yourself and ask for some help.Infuse the stuck place with being. Find meaning in your negative habitual patterns by framing them within the wholeness and completeness of the existence.

Check-In And Look Deeper Part 2

The more you practice all the above, the more skilled you will become in detecting negative patterns before you get stuck. Thus, you will grow to become freer and less reactive .So…Whatever you’re doing, stop doing it right now. Close your eyes, relax a bit, and start breathing slowly while counting your breaths. There. For a moment, you experienced the present in all its majesty. That is why…YOU MATTER❤️

You Matter ❤️

The simple practice of sitting down and turning your attention inward can do wonders for your body and your mind. ❤️

Meditation Masterclass

In the name of Allah, the Most Compassionate, the Most Merciful.This book provides 70 incidents, paraphrased for the sake of conciseness, serve as a reminder of who the Prophet PBUH really was: a man of mercy and moral greatness who sought not the praise of this world, but its betterment through his example.

Introduction

The Prophet PBUH never stooped to reciprocating to insults, choosing not to respond at all.He smiled when he saw his companion refrain from responding to insults. However when his companion eventually spoke up, the Prophet PBUH became angry and left.He taught us that when a person stoops to the level of those who insult, they allow the devil to steer their course.One of the core principals of Islam is to not allow our emotions and actions to be hijacked by the devil.

Let The Angels Respond

How to maintain our composure when angry:<ul><li>Change your physical position to less confrontational ones</li><li>Sit if you are standing, if that doesn't help then lay down</li><li>Perform ablution (the act of washing oneself)</li></ul>In anger, we tend to respond in prideful, satanic ways that serve nothing and no one but your own ego.

Methods For Seeking Refuge From The Devil

'An Angel was with you, responding on your behalf. But when you said back to him some of what he said, a devil arrived, and it is not for me to sit with devils.'

The Messenger of Allah PBUH did not retaliate or repeat back insults, he did not even let his wife respond harshly to those who insulted him.

Allah Loves Gentleness 

'O Aishah, be gentle! Indeed, Allah is Gentle and loves gentleness in all matters. Beware of being harsh and vulgar.'

After bleeding at the hands of the enemy, the Messenger of Allah PBUH still had the resilience of character to ask Allah to forgive them. He appealed to Allah with the prayer for forgiveness.Despite experiencing and witnessing torture, the Messenger of Allah PBUH maintained magnanimity.His normal response was to seek forgiveness for those who wronged him and his followers.

They Just Don't Know Any Better

'O Allah, forgive my people, for they do not know.'

There was a man who used to serve the Prophet Muhammad PBUH and was paid by members of his tribe to employ witchcraft against the Messenger of Allah PBUH.For 6 months, the Prophet PBUH was weakened and mentally fatigued by these incantations.Once the man performing the witchcraft was exposed, permission was sought to execute him. However the Prophet PBUH chose to forgive him for his evil as Allah had cured him and he did not wish to stir evil among the people.

Forgiving A Sorcerer

'And do not mind the disbelievers and the hypocrites. Ignore their harm and rely upon Allah. And sufficient is Allah as a Disposer of your affairs.

Rumours spread that the Messenger of Allah PBUH's wife had committed adultery. After a month long ordeal of suspicion and tension, Allah finally revealed versus in Surah an-Nur exposing the ringleaders behind the lie, but this wasn't before some of the believers had begun to believe and circulate this unfounded story.One of the genuine believers of the Prophet PBUH had made the mistake of repeating this accusation. The Prophet PBUH ultimately forgave this man who slandered his wife and told his followers to not boycott him.

Do You Not Love That Allah Should Forgive You?

'Let not those among you who are virtuous and wealthy swear not to give to their kin and those in need. Do you not love that Allah should forgive you? And Allah is Most Forgiving, Most Merciful'

There was a man who plotted to kill the Prophet PBUH. Once he was caught captive, the Messenger of Allah PBUH remained hopeful that he would become Muslim and earn the forgiveness of Allah. This man recieved the utmost kindness and hospitality from the Messenger PBUH. Upon his release, he took a bath and entered the mosque to seek forgiveness and accept Islam. He explained that he disliked the Prophet PBUH more than any other face on the earth, but now he became the most beloved face to him.

A Powerful Prisoner

Once this man had accepted Islam, his whole tribe followed him in entering the fold of Islam.They boycotted the enemies and refused to send them any more grain, which the enemy heavily depended on. This sanction would have drained their strength.However the Messenger of Allah PBUH interceded, despite being at war with them, because of his concern for the innocent people behind enemy lines.The tribe responded to the Prophet PBUH instructions and resumed trade, saving the city that had itself boycotted the Prophet PBUH for so many years.

Sparing The Enemies Of Islam

'I heard that no matter how grave a persons crime against him, the Prophet Muhammad PBUH always chose forgiveness.'

There was a man who set out to harm the Prophet PBUH's daughter. He poked her camel with a spear until it threw her to the ground.She suffered a miscarriage in addition to serious injuries that severely affected her health and contributed to her death several years later.This was a painful blow for the Prophet PBUH to lose his first unborn grandchild and then his dear daughter.When the man who caused this unfortunate event came begging for exoneration, the Prophet of Mercy PBUH forgave him despite having the means and justification to take revenge.

His Daughters Persecutor

'I have not been sent as one who curses. Rather, I was sent as a mercy.'

How the Prophet Muhammad PBUH rose above enmity and insult

Exploring seventy incidents that serve as a reminder as to who the Prophet صلى الله عليه وسلم really was: a man of mercy and moral greatness who sought not the praise of this world, but its betterment through his example.

The Prophet of Mercy

Set yourself a period of some days in which you will be content with very small amounts of food, and the cheapest kind, with coarse clothing, and say to yourself 'is this what I was afraid of?'

Discover What You Can Do Without

The Stoics greatly valued hardship, they routinely practiced poverty or put themselves through mild hardship.Benefits Of Self Imposed Hardship:

Why value hardship?

<ul><li>To discover what we can do without, and reduce the fear of losing these things.</li></ul>

<ul><li>To better reflect upon our true goals, or to work towards them.</li></ul>

<ul><li>To empathise with less fortunate people.</li></ul>

<ul><li>To be reminded that the simple things in life can be just as enjoyable and profitable.</li></ul>

<ul><li>To increase appreciation and enjoyment of the things that we normally enjoy.</li></ul>

<ul><li>To take a break from normal routine, and reinvigorate the mind while exercising and reinforcing our freedom.</li></ul>

<ul><li>To be prepared for future hardship, which is all but a certainty.</li></ul>

<ul><li>To understand that the greater part of our suffering lies not in fact, but in our attitude towards it.</li></ul>

<ul><li>To practice self discipline.</li></ul>

Do not lament (complain) about misfortune.Instead, rejoice that you are the sort of person who can undergo misfortune without letting it upset you.

If you want to have time for your mind, you must either be poor or resemble the poor.

Frugality is just voluntary poverty.

Why the Stoics greatly valued hardship 💫

Why the Stoics, like their ancestors the Cynics, greatly valued hardship.

The Surprising Benefits of Self-Imposed Hardship

In a world striving for perfection, Buddhist monk Haemin Sunim's wisdom shows us how only by accepting ourselves and the flaws which make us who we are, can we create compassionate and fulfilling relations with our loved ones ❤Little book of realism.This book is a beautiful treasure for your self to get lost in.

Accepting Yourself

Its ok to have flaws.How could we have lived our lives clean and untarnished like a blank sheet of paper?Instead of living a life doing nothing for fear of making a mistake, choose a life that improves through the failures and pains.Shout out to your struggling self 'I love you so much' ❤

Selfcare

No matter how good and how much you love a relationship, inevitably it will change over time.A close friend may move to another city, or a family member may pass away.Your circumstances too can and will change.But dont let this make you too sad, when one door closes, another one surely always opens.Bringing with it, new found love and joy 💫

Family

Listening is an act of love.If you come across somebody difficult for you, remind yourself of the following: <ul><li class="ql-align-justify">Just like me, they need to support their family.</li><li class="ql-align-justify">Just like me, they are thinking about their future.</li><li class="ql-align-justify">Just like me, they must be facing a hardship unknown to others.</li></ul>We hurt each other through ignorance more than out of spite. If we have hurt each other, in order to resolve, say 'I am very sorry and I have misunderstood you'.

Empathy

Its best for two people to be equally drawn to eachother. When one person likes the other too intensely, soon enough, it can become scary, burdensome and annoying.We find love and purpose in life through those who care deeply for us. After all, we are all imperfect beings in need of each other. Do not try to control or change the person you are truly drawn to. Just enjoy spending time together. The connection endures when you just enjoy their company, without attempting to possess them.

Relationships

After a negative experience, be wary of thoughts which make life seem worse than it is.Say 'so what?' to the nervous and inferior part of your self. Once you acknowledge the insecurities, you will find the courage within to overcome them.Failure is an inevitable human experience which we can learn from and become a little bit wiser and more prudent. See it as an opportunity to re-evaluate your self and grow mentally and spiritually.

Courage 

The biggest victim of your own hatred is you, if you continue to hate somebody that you feel deserves your hatred. 'The deeper the valley of hatred grows, the more it comes to feel like you are trapped in hell. Resolve to be mindful of these negative feelings, for your own sake'.The good heart that prays for the end of the sufferings of others, ends its own sufferings with such prayers. Send out blessings to family, friends, colleagues and strangers.Healing begins when we tend to our self. Breathe deeply, in and out..

Healing

5 ways to clear your thoughts and find peace in the present:<ol><li>Close your eyes and breathe deeply 10 times.</li><li>Close your eyes and listen to music that you like.</li><li>Enjoy walking without a destination in mind.</li><li>Smile as you look at beautiful scenery.</li><li>Shift your attention to your body, focus on how your shoulders and back feel.</li></ol>Your body may feel old, but your mind knows no age. It exists in the eternal now.

Enlightenment

Do you find yourself saying to loved ones 'If you love me, can't you change for me?' That is not love. Loves true face is acceptance and freedom, not restriction and control.The moment we allow ourselves to just BE, do we finally feel at peace with ourselves. When we accept ourselves, others begin to accept us too.If you live life denying yourself what you want, you may unwittingly deny the wishes of others, feeling others should live as you do. If you stop denying your self, it will become easier to accept others as they are.Labelling something a problem is often what makes it a problem.

Acceptance

Even if someone I helped in the past, or I expected greatness from, causes me grave harm, may I consider him my greatest teacher.

Silence is deep as Eternity, speech is shallow as Time.

True freedom is being without anxiety about imperfection.

Just as I wish for a swift end to my suffering, I also pray for others to quickly recover from their pain 🙏

When you hesitate to forgive someone, I pray you find the compassionate gaze inside you, as we all face our personal demons 🌟

Ideas picked out of each chapter of this awesome book which makes for a perfect gift to yourself or somebody else 💞

Susan Cain, New York Times bestselling author of Quiet: "The world could surely use a little more love, a little more compassion, and a little more wisdom. In Love for Imperfect Things, Haemin Sunim shows us how to cultivate all three, and to find beauty in the most imperfect of things--including your very own self." A #1 internationally bestselling book of spiritual wisdom about learning to love ourselves, with all our imperfections, by the Buddhist author of The Things You Can See Only When You Slow Down Hearing the words "be good to yourself first, then to others" was like being struck by lightning. Many of us respond to the pressures of life by turning inward and ignoring problems, sometimes resulting in anxiety or depression. Others react by working harder at the office, at school, or at home, hoping that this will make ourselves and the people we love happier. But what if being yourself is enough? Just as we are advised on airplanes to take our own oxygen first before helping others, we must first be at peace with ourselves before we can be at peace with the world around us. In this beautiful follow-up to his international bestseller The Things You Can See Only When You Slow Down, Zen Buddhist monk Haemin Sunim turns his trademark wisdom to the art of self-care, arguing that only by accepting yourself--and the flaws that make you who you are--can you have compassionate and fulfilling relationships with your partner, your family, and your friends. With more than thirty-five full-color illustrations, Love for Imperfect Things will appeal to both your eyes and your heart, and help you learn to love yourself, your life, and everyone in it. When you care for yourself first, the world begins to find you worthy of care.

Love for Imperfect Things

Spirituality is a broad concept. We can't justify it in few words. the way of living the life defines how spiritual you are. Spirituality is total different concept, It's not religious thing, or it's not a superstitions. It's just a broad thought that defines how you live your life with full potential.

What is Spirituality?

Well, no. Spiritual life is not same for everyone. It depends on what you believe, what you think spirituality is, what you think god is. Living spiritual life is completely different for everyone. For some people, spirituality means temple, for someone It's just superstitions, for someone its a church, for me It's the way of living life with full potential. Spirituality is when you understand the moment, and enjoy it with your 100%.

Is it same for everyone?

Yes, but in a positive way.As we talk earlier, spirituality means nothing but a way of living our life with full potential. The way you deal with your problems and all. the way you control your emotions. It's all about the thought our process. Being spiritual will define the purpose of your life, from where you came from, to where end up being.

Does it affects mental health? 

There are so many things for practice to build spiritual life. One of the most reflective practice is meditation. Meditation, when you get conscious about your thoughts. As we talk earlier, Spirituality means our thought process. Practicing meditation will help you to understand your thoughts. And then you'll end up with the whole new knowledge of thought process.

Exploring Spirituality.

Like meditation, Mindfulness can be a tool to discover how spirituality manifests in your life. Mindfulness teaches you to be aware of what is happening in your body and mind in the present moment and open to it with curiosity and kindness. This allows you to explore beliefs, perspectives, and experiences in a new way that might lead to new insights around spiritual questions.

Mindfulness.

"Science is not only compatible with spirituality; it is a profound source of spirituality."

I think we should know what is spirituality.

Meditation Masterclass

The Prophet of Mercy

The Surprising Benefits of Self-Imposed Hardship

Love for Imperfect Things

What is Spirituality?

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