you can do anything you want And Its all about Your Passion

“You can get everything in life you want if you will just help enough other people get what they want.” — Zig Ziglar

According to Tony Robbins, it’s simple:

Ask.

But you have to ask effectively.

You have to ask with precision.  You need to ask the right people.  You need to ask the right way.  

And, you need to keep changing your approach until you succeed.

Ask for Help More Effectively

One of the most powerful things I learned from Tony Robbins long ago was how to ask for help more effectively.  

Sure, we get by with a  little help from our friends, but we get by a whole lot better if we know how to leverage the world around us, by asking more effectively.

The big surprise for me early on was how hard it is to actually ask specifically. 

It’s easy to have a want or a need. 

It’s another thing to express that want or need with clarity and simplicity, both to yourself and others. 

In fact, once you know how to ask with precision, you’ll start paying attention to how other people ask for what they want or what they need.

And guess what?  

You’ll actually be surprised by how most people aren’t very good at this.  

That’s why they have a hard time getting what they want.Tony Robbins shares the keys to getting whatever you want, by asking more effectively.

How To Ask More Effectively

According to Tony Robbins here are the steps get whatever you want:

1. Ask specifically
2. Ask someone who can help you
3. Create value for the person you’re asking
4. Ask with focused, congruent belief
5. Ask until you get what you want

1.  Ask Specifically

To get what you want, you have to know what you want.  In detail.  You have to be specific.  

Tony Robbins writes:

“You must describe what you want, both to yourself and someone else. 

How high, how far, how much? 

When, where, how, with whom?

If your business needs a loan, you’ll get it — if you know how to ask.  You won’t get it if you say, ‘We need more money to expand into a new product line.  Please lend us some.’ 

You need to define precisely what you need, why you need it, and when you need it.  You need to be able to show what you’ll be able to produce with it.  You need to be able to show what you’ll be able to produce with it.”

2.  Ask Someone Who Can Help You

All too often, we ask the wrong person.   To get what you want, you have to ask somebody who can actually help you. 

Tony Robbins writes:

“It’s not enough to ask specifically, you must ask specifically of someone who has the resources — the knowledge, the capital, the sensitivity, or the business experience.  Let’s say you’re having trouble with your spouse.  Your relationship is falling apart.  You can pour out your heart.  You can be as specific and as honest as humanly possible.  But if you seek help from someone who has as pitiful a relationship as you do, will you succeed?  Of course not.

Finding the right person to ask brings us back to the importance of learning how to notice what works.  Anything you want — a better relationship, a better job, a smarter program for investing your money — is something some already does.  The trick is to find those people and figure out what they do right.  Many of us gravitate toward barroom wisdom.  We fine a sympathetic ear and expect that to translate to results.  It won’t unless the sympathy is matched by expertise and knowledge.”

3.  Create Value For the Person You’re Asking

People will be more likely to help you if you create value for them in some way, shape, or form. 

Tony Robbins writes:

“Don’t just ask and expect someone to give you something.  Figure out how you can help them first.  If you’ve had a business idea and need money to pull it off, one way to do it is to find someone who can both help and benefit.  Show them how your idea can make money for you and for them as well.  Creating value directly doesn’t always have to that tangible. 

The value you create may only be a feeling or a sensibility or a dream, but often that’s enough.  If you came up to me and said you needed $10,000, I’d probably say, ‘So do a lot of other people.’  If you said you needed the money to make a difference in people’s lives, I might begin to listen.  If you specifically showed me how you wanted to help others and create value for them and yourself, I might see how helping you could create value for me as well.”

4.  Ask with Focused, Congruent Belief

You have to be convincing.  If you don’t believe in what you’re asking for, why should anybody else. 

Tony Robbins writes:

“The way to ensure failure is to convey ambivalence.  If you aren’t convinced about what you’re asking for, how can anyone else be? 

So when you ask, do it with absolute conviction.  Express that in your words and your physiology. 

Be able to show that you’re sure of what you want, you’re sure you’ll succeed, and you’re sure you will create value, not just for you but for the person you’re asking as well.”

5.  Ask Until You Get What You Want

If at first you don’t succeed, try, try again.  But change your approach, or who you’re asking. 

Tony Robbins writes:

“That doesn’t mean asking the same person.  It doesn’t mean asking in precisely the same way.  Remember, the Ultimate Success Formula says you need to develop the sensory acuity to know what you’re getting, and you have to have the personal flexibility to change. 

So when you ask, you have to change and adjust until you achieve what you want. 

When you study the lives of successful people, you’ll find over and over again that they kept asking, kept trying, kept changing — because they knew that sooner or later they would find someone who could satisfy their needs.”

Your Passion = Your Success in Business

This part needs to be broken down into sub parts. When one is passionate about his/her – job, business or career many things happen

• c: You need to work harder and in more passionate way to achieve success in Business.  
• Work in a Smarter way: Only hard work is not sufficient your need to work smartly too and need to have a creative mind for solving business related problems.
• You need to be Better Focused: Studies are the proof that when you enjoy what you do, you will not be easily distracted. Thus, procrastinate is not an issue. You can stay focused for extended period of time when your work is according to your interest.
• Tend To Set Bigger Goals: Start setting your business with small goals on monthly basis and after you achieve them successfully move towards bigger goals for year. Setting goals motivate you and makes you passionate to work hard in order to achieve them.    
• Your Business Attract People: When your business is going good. Many people find it attractive to join you and earn profit. You may get an angel investor for your business which can help you earn more profit.  

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you have a choice to sucssess in your way and better To make progress on your goals, try these three strategies to change your perception of your target.

6 ways to stress relief, Focus, Anxiety Cure, Mindful movement.

Do daily distractions leave you feeling unfocused and stressed? Take a breath. Here are three great ways to start taking back control.

Succumbing to distraction over and over, though, can build stress, foster unhappiness and even lead to depression. So if you’re one of the many looking to figure out how to handle distractions and improve your ability to focus, take comfort in the fact that research has shown a way forward.

Does it seem like you can’t complete even the simplest task without being distracted? Texts, emails, social media alerts, noisy colleagues, ringing phones… Friends, you are not alone.

Stress is an unfortunate but often unavoidable side effect of our busy lives. Having on-hand methods for managing stress is a good way to combat its physical, mental, and emotional impact. You’ll find excellent advice to do just that on this year’s best stress relief blogs. They stand out for their active intention to educate, inspire, and empower people looking for stress relief.

Resilience means being able to adapt to life’s inevitable stresses and setbacks. In other words, you bounce back quickly when something goes wrong. If you frequently feel unhappy, or often wish you could take back the way you reacted to something, you may need to work on your resiliency.

Here are tactics you can use to raise your resiliency threshold and get more enjoyment from life.

mindfulness.

Mindfulness means maintaining a moment-to-moment awareness of where you are and what you’re doing. At work, for instance, it means you’re focused on the project in front of you; walking with a friend, it gives you the ability to really focus on your surroundings and your conversation. Scientists have shown that you can actually train your brain to become more mindful. Like anything else, it just takes practice.

Ready to get started? These three practices have all proven useful in building mindfulness.

1. Mindful movement

The hallmarks of mindful movement, or yoga — structured breathing, controlled movement, mental focus — make it sound like the perfect antidote to stress and distracted thinking, but does science back that up? Yes, over and over again. Many studies have found that, after beginning a yoga program, people feel less stressed, more focused, even more optimistic. In fact, yoga’s been found to be even more beneficial to people who’re highly stressed.

In today’s so-called attention economy, the world is actually being designed to distract you. Everybody wants your attention, and they want it right now. But you can take back control of your focus, shed that stress, and wake up happier to meet your day.

2. Meditation

Meditation aims to increase your awareness of the present moment and help you develop a gentle, accepting attitude toward yourself. Regular meditation practice has been shown to actually alter the brain — in a good way. One study showed that the area of the brain dedicated to regulating your emotions was significantly larger in meditators. In other words, in a world determined to trip you up with distractions and unpleasant surprises, meditation can help you stay more positive and more focused.

3. Mindfulness-based stress reduction (MBSR)

MBSR training has become a recognized way to help people learn to avoid distractions and increase their attention on the task in front of them. It can also help improve memory, motivation and autonomy — all things likely to make you (and your boss) happier. MBSR programs typically include breathing, stretching and awareness exercises.

4. Create awareness. Becoming more aware of your thoughts and actions can help you recognize patterns and areas where you can improve. Plus, it allows you to acknowledge what you’re already doing well. The next time you feel stressed, simply pause and notice your reaction. You might ask yourself, “Where is this coming from?” Once you’ve done that, you can choose another response or way of thinking.

Try these tips to strengthen your personal awareness:

• Listen to your body. How does your body react to stressful situations? Do you clench your jaw or teeth? Do you notice your heart rate increasing? Are your thoughts racing, or are you repeatedly worrying about the same issue?
• Write it down. Make a list of your signs and symptoms of stress. This gives you a moment to check in with yourself and pause before you respond.
• Reflect. Take note of what your mind is telling you in the moment of stress. You can then question if what you’re telling yourself is true, real or rational. Stress often triggers irrational thoughts. By noticing them, you can step back and gain perspective.

5. Focus your attention.

A powerful technique for dealing with stressful situations is to cultivate your attention to focus on the present moment. Doing so reduces the mind’s tendency to wander and ruminate on the what-if thoughts that often add to stress. Focusing your attention takes practice, especially in a world that’s filled with text messages, social media and other distractions. To develop this skill, try focusing on the details in your everyday surroundings and experiences. Discover new aspects of old haunts and habits. Find the beauty in the mind.

Try these ideas:

• Take a walk around your neighborhood and see it through fresh eyes. Pay attention to your route. Acknowledge the bark and branches of trees, the front doors you pass, the landscaping rocks, the neighbor’s dog barking. Be fully present and try to take in as many details as you can.
• Once you’re home, reflect on how that walk was different than usual. How do you feel?
• Look for points in your day where you can practice cultivating your attention, such as mindfully eating your dinner by engaging your senses to notice the taste, aromas and textures of each dish. Or try focusing on your breath, noticing the coolness of the air as you inhale and the warmth on your exhale. Can you feel the rise and fall of your chest with each breath? You’ll likely be surprised at what you notice when you simply take the time to pay attention.

6.Dont pass judgment.

for at least 3 minutes. Do you find yourself judging and assessing everything you experience? “This would be better if …” “They should have …” “I would have done it this way …” Combat this “righting reflex” by challenging yourself to simply experience someone or something for three minutes without trying to critique or improve. When you delay judgment, you create space for gratitude. You may find that what’s in front of you is good enough — or enjoyable as is.

Simple Ways to Find it in Your Life Of Happiness

1. STOP WAITING TO BE HAPPY.

The good news is there are always fresh opportunities to be happy. Imagine life is like Grand Central Station, where happy times arrive around the clock. Chances are the opportunity to be happy has already arrived. Sometimes it’s right in front of you. For whatever reason, you are unable to shift your focus to notice and appreciate it.

Regardless of what is going on around you, you can feel happier, be productive, attract success and enjoy yourself during the process. When you shift your focus and the way you think, your perspective changes. When shift happens, your life changes. So get your shift together.

2. ADD HAPPINESS TO YOUR LIFE, RIGHT NOW

Can you see it? You live on a tropical island. You get up when you like and you do what you want. Some guy named Jeeves brings breakfast. From a reclined position on your balcony, all you can see is the ocean and your feet. Ah, the life of the young and retired.

We all dream of being happy someday. Until then, we are overworked, overstressed and under-happy. The dream doesn’t seem possible without a lottery win or a call from a wealthy uncle in poor health. But what fun is life if we aren’t happy about it?

The good news is, you can add happiness to your life now.

3. STOP WORRYING.

Happiness works much like love, in mysterious ways. However, science and psychology tell us that brain chemistry alters emotion. But in order to activate those chemicals, we have to talk about habits first.

There is a formula to happiness, and it lies in changing thought patterns. Your patterns—what you do and think and say every day—determine how happy you are. It’s got nothing to do with what’s around you, but everything to do with how your brain works—that inner voice. Happiness is not within your grasp because it is, quite literally, within you.

4. GET IN A JOYFUL STATE OF MIND.

A joyful life is the best existence we can hope to achieve. It’s the kind of life that produces positive vibes and feel-good energy, and encourages us to look to the future with high hopes. Pure joy might seem like a fleeting emotion, but even if you only feel it for a moment in time, you can hold onto it. You can relish in it.

5. THE RULE OF SELF-CARE.

There are three key rules which can help you to establish your self-care strategy:

• Self-care is different for everyone: We all have different interests and different activities that make us feel good, so it’s important to spend some time working out what’s right for you, whether it’s running a bath or going for a walk.
• Be focused: Write a list of all the little rituals which make you feel good, then choose the top three which you know will be easiest to turn into habits. Focus on these.
• Work out what you don’t like to do and create some boundaries: Really don’t like going out on Sunday nights? Hate checking your emails after hours? While writing a list of the things you like doing, also write down the things you don’t, and create some boundaries around these.

6. APPERECIATE THE SMALL THINGS.

We all have them; those small moments or things that often go unnoticed or unappreciated because we think they’re either insignificant or we take them for granted because we live in a culture that celebrates big accomplishments. But what if we made it a habit to embrace and celebrate the small things? Real life is happening all around us while we’re waiting for the big thing we hope is going to give us some sort of inner peace, contentment or joy. The truth is that often the things that matter most are the small ones.

7. SURROUND YOURSELF WITH POSITIVE PEOPLE.

One big mistake people make is not realizing that happiness is an individual choice. But every choice is influenced by the people in our lives. If you change your life influencers for the better, you can dramatically increase your chances for happiness and success.

In my research, I’ve found that positive social connection is the greatest predictor of long-term happiness. Welcoming a positive new influencer into your world can be one of the most important choices for happiness you make.

8. LAUGH MORE.

” Laughter is like touch – it is a way of communicating without words. It is often a more effective way of communicating, than with words. We have all heard the adage, ‘Laughter is the shortest distance between two people’.”

Breaking news: Laughing makes you feel good. OK, maybe this isn’t so surprising. But try to think about the last time you really laughed—chances are, it may have been some time ago. Preoccupied with all of our grownup responsibilities, we adults just don’t giggle as often as we did when we were kids.

We should, though! Laughing has been shown to reduce stress, enhance immunity, improve blood flow and strengthen relationships.

9. PLAN YOUR HAPPINESS.

Being in a positive and inspired state of mind most of the time is a skill. It requires focus, determination, work, persistence and above all the willingness to do whatever it takes no matter what.

Being inspired is a choice. Being unhappy is a choice. Being productive is a choice. Being miserable is a choice. If you do nothing, you get what most people get: a mixed bag of daily experience filled with inspiration, unhappiness, productivity and misery.

If you make a decision to be consistently inspired, consistently productive, consistently happy… and take it like any skill you have learned in life like driving, or cooking, or playing guitar… you can be a master of it. You don’t become a skilled guitar player by admiring Mark Knopfler once in a while, you don’t become a star employee by just hanging about in office, and you don’t achieve mental emotional mastery by just doing random things in life. You decide, make plans, work towards it each day, and eliminate all obstacles on the way.

Being happy is not complicated. But you have to realize the mind boggling obvious: it’s something you have to commit to. Happiness is not a state of mind that we catch from the ether, nor is it a lottery some people are born with. It is something we either earn through realization of our worthy goals, or something we feel when we focus on the right stimuli (a sunset, a laughing baby, great music), or something we experience when we are in presence of the right people. Being happy is not complicated but being consistently happy is what requires work and planning.

Plan your happiness. Do what needs to be done. Remember, only a happy person can make someone else happy. Don’t be so lazy that you can’t even be happy. You owe it to your friends, family, loved ones and above all else: yourself.

10. FUNDAMENTAL CONCEPT OF HAPPINESS

I think there are fundamental concepts that help with your happiness journey:

1. There are two questions for happiness:  “How happy are you?”, and, “How happy are you with your life?”
2. Happiness is a personal thing.  YOUR happiness WAY, is not the WAY of others.
3. Happiness is a verb.  It’s not static.
4. Focus on the greater good.  This is the sure-fire way to life yourself and others.
5. Act “as if” (How would you hold yourself if you felt happy …)
6. Grow happiness under your feet. 
7. Change your questions to change your focus.
8. Change your thoughts to change your feelings.

“Happiness is a direction, not a place.” Take care of yourself..Love yourself..

FIVE Myths From Meditation That Keep You in meditating and you became sucssesful journey with me..

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One inspired morning I decided to meditate, so I sat cross-legged and set my timer for 15 minutes. Less than two minutes later, I rolled up my yoga mat, discouraged and unable to sit still.

So much for that … and several attempts after that.When I expressed my frustrations to my friend, she encouraged me to attend a 10-day Vipassana retreat in which I’d commit to total silence for the entire time.

I laughed in disbelief. If a two-minute meditation was difficult, then a silent meditation retreat would be like more difficult and prepare my self.

And then it hit me. As an athlete, thinking of mediation as made sense: If I wanted to get good at meditation, I’d need to train. I would also need guidance and support. So, with trepidation, I signed up for a local one day meditation retreat.

Though I walked into the retreat with trepidation, I was surprised to find that some of my preconceived notions of meditation were keeping me stuck. If you, too, have struggled to start a mediation practice, perhaps letting go of these common misconceptions could make all the difference.

1. You must sit cross-legged.

This belief alone was enough to destroy my first attempt at meditation. As an athlete with very tight hips, sitting cross-legged for any period of time (even on a bolster) becomes very uncomfortable, very quickly. It’s hard to focus on breathing and calming your mind when your hips are screaming at you!

I was delighted to discover that you can meditate in many positions; lying down, sitting in chair, standing, even walking or floating! Meditation is something you can do pretty much anywhere. I now find myself meditating in variety of places … on my terrace, in my office, even standing in line at the grocery store, mall, train, garden, in crowd place, beach, other many more places..

2. You must think of nothing.

A clear mind is a great goal, but chances are you won’t tame your monkey mind right away. As you get started with meditation, your mind will wander. Don’t get frustrated! Remember, you have to train persistently to reach the summit. Meditation is about reigning in your mind when it strays. Let the monkey play, but gently remind it who’s boss. Means you likelike boss your thoughts, mind and its called habit. And daily meditation change your habit and life and life became easy and happy. .

3. You must sit in complete silence.

Silence can be a very uncomfortable place for the monkey mind. A bit of guidance can do wonders for keeping your mind on track. Guided meditation simply means that you have a teacher (either a class or a recorded audio) leading you through your meditation practice. Guided meditations often use visualization exercises such as full body relaxation. A guided visualization that I’ve particularly enjoyed is called “earth breathing,” which involves visualizing your body sinking into the ground. You can also get a little crazy with this and visualize yourself jumping out of a plane and falling towards the earth. This meditation visualization offers a wonderful sensation of grounded body and lightness of mind. Silence is more effective in meditation because you meet self and their self realization. .So wonderful experience..

4. You need a lot of time.

We’re busy people! Few of us have large chunks of time to devote to meditation. Good news! Even just 60 second ,90 second, 120 second, 150 second is enough time to meditate. Place one hand on your heart, one hand on your tummy and focus on taking 3 long deep breaths. You just did a short, yet powerful, meditation! And also breath meditation to you focus only breath and calm, relax also third eye meditation to concentrate your head in between third eye its very simple, easy method.. As per follow anyone

5. You must sit alone.

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Though many people meditate alone, group meditation is a wonderful way to get started. If you were training to climb a big mountain, then you might consider joining a hiking group. Same goes for meditation. A meditation class or group is a perfect place to find support and accountability. You’re much less likely to get frustrated and give up if you’re surrounded by people who are encouraging you to keep trying.

Congratulations, you’ve officially left meditation champion, Oh yes, your monkey mind will still play, but with practice and persistence, you’ll slowly make your way to your personal meditation summit. And your personal growth and outer behavior totally depends on meditation so safe and happy journey welcome to meditation world..

Remember to enjoy the journey! Journy is so far….and last not least every genious, and sucssesful people do the daily meditation . Meditation is success of key. .open key and you became sucssesful …..

MEDITATION VISUALIZATION :TECHNIQUES, TIPS, TYPES AND BENEFITS ABOUT MEDITATION

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What do you see when you meditate? Perhaps your answer is a resounding “nothing!”–and this is perfectly okay. However, even though a state of meditation is often cultivated through the withdrawal of the senses, there are many practices that utilize your inner senses as the object or focus of your concentration. By practicing visualization, we can use our sense of inner-sight and imagination to help us go deeper into our meditation practice, connecting with both our subconscious and our daily lives.

types of visualization meditation

There are five main methods for visualization exercises. They can broadly be catergorized into two main types. Techniques that focus on visualizing something tangible outside of the body and those that encourage us to see from the mind’s eye within. To find a visualization practice that works for you, consider one or more of the following five types of meditations.

1. Yantra or Mandala

A yantra is a diagram made of geometric patterns that, I’ve explained to students, is kind of like a mantra for the eyes (In fact, most yantras are related to a mantra and deity). Commonly used in tantric practices, contemplating a yantra can be a powerful tool for focusing awareness. However, even without a specific meaning attached, any mandala can serve as an object of meditation. By visualizing symmetrical and repetitive patterns, either with our eyes open or internally, we form new pathways in the brain and stimulate a sense of balance, clarity, and relaxation.

2. Guru or Deity

Many spiritual traditions focus on visualizing either a spiritual teacher or a deity and calling upon its qualities. Keep in mind that in both Hinduism and Buddhism, gods and goddesses represent different virtues of the divine and of ourselves. By visualizing deities, we focus on embodying these qualities in our own lives, so before beginning, find a deity that you can relate to and whose traits you wish to embrace in your life.

3. Jap mala or symbol

Anything Else that has Meaning to You

If the objects above don’t resonate with your interest, experiment with visualizing a candle flame, thee imagine of a flower, the sun or moon, your favorite place, or the eyes or face of a loved one. Anything that brings you a feeling of tranquility or ease can help you to come into a place of higher self-awareness and is a suitable symbols for visualization.

5. Guided Journey

Typically scripted, journey-style visualization can be beneficial to those who have trouble keeping the mind focused or for those who are looking for insight into daily life. These meditations usually include a relaxation exercise followed by a walk through nature, suggested encounters of some sort, and symbolic objects or obstacles that you might find throughout your way.

These practices are usually created with the intention to connect you with different aspects of your subconscious mind.It can also be empowering to lead yourself through a journey of your choice, especially through a difficult situation in life, in order to see yourself choosing behaviors and actions that are beneficial to you.

Various theories suggest the idea that our thoughts control our realities, so visualizing real-life scenarios can serve as a powerful exercise in overcoming challenges and creating the behaviors that you want to actualize.

Benefits of Visualization

Different types of visualization exercises offer different benefits. However, for those with wandering minds, any kind of visualization practice can offer a specific attention-grabbing focal point, along with guidance, either vague or detailed, depending on your needs.

We can use visualization exercises to help relax our bodies and minds, to get in touch with our own energy, or to connect with something greater than ourselves. Visualization also helps us to develop both creativity and concentration as we train our mind’s eye to work in new ways in order to form detailed images. Visualization is also commonly used as part of reaching a state of yoga nidra, or yogic sleep, in the form of image recollection and release.

By getting to know and utilizing the space behind our forehead known as Chidakasha (which translates to “the space of consciousness”), we become attuned to different facets of our own awareness.Finally, the visualization process can be taken over to life outside of meditation as well. In essence, we can use visualization to facilitate healing, to overcome obstacles, and to envision leading our lives in the way that feels best.

Visualization Tips

While many of us are inclined to easily visualize objects, ideas, or energy, for many of us (myself included), visualization does not come naturally. If you fall into this latter category of people, worry not! Visualization, like all meditation practices and techniques, is something that can be learned through repetition, keeping a few tips in mind:

If you’re using an object of focus, become familiar with this image beforehand. Keep the image or object in a place where you see it often, and look at it throughout the day to memorize its details.

With a physical object of meditation, it can also help to begin your meditation practice with open eyes and, if the image fades from your mind quickly, to take a quick glance at your object from time to time.

If it’s still hard to “see,” use your imagination and continue to practice.

Finally, keep in mind that in any meditation practice, it’s essential to find a position where you can remain both alert and relaxed in a place that feels nourishing to you.

Breathing Tips That Will Help You Train Harder

When you breathe ‘right’, you maximise the flow of oxygen around your body. This gives you more energy and helps prevent stitches. It also helps you keep calm as you train.

Keep these quick breathing tips in mind to get more from your workouts.

1. Actually do it

You do need to breathe! Not just in between, but during exercises. Holding your breath may be an instinctive reaction during a challenging movement, but this is counterproductive. It will make you tire faster and push up your heart rate.

If you find yourself constantly holding your breath, use your words. A bit of a roar, or counting out loud can force you to keep inhaling and exhaling. Just try to keep the swearing at a minimum!

Note: There is a method called the Valsalva Technique, which does recommend holding your breath.

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2. Don’t overdo it

Now that you’re breathing don’t do it too much. Hyperventilating expels too much carbon dioxide from your body too quickly, causing you to become lightheaded.

Prevent this from happening by keeping your breathing on a happy medium as much as possible – no giant gulps for air and no rapid in/out breaths. Establish a rhythm and stick to it as much as possible.

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3. Fill your diaphragm

‘Chest’ or ‘shoulder’ breathing is a no-no when working out because you are not filling your lungs with the good stuff (air). Taking shallow breaths uses the wrong muscles and can put unnecessary strain on your body.

Have a practice at breathing with your full diaphragm. You’ll notice you need to stand or sit up straight to do so, which is great because posture also makes a difference to your CrossFit workout.

Breathing correctly builds strength in your diaphragm, which in turn builds your cardio power.

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How to breathe

Some exercise physiologists recommend breathing in through your nose and out through your mouth. Others say to always exhale as you lift a weight, inhaling as you place it back down.

Not every technique suits each individual, so have a chat to your trainer about what works best for you.

3 Exercises to Increase Your Lung Power.

Breathe Right

Here’s how Mindy Solkin, a New York City-based coach, teaches runners to engage their diaphragms.

Open Your Mouth

Your mouth is larger than your nostrils, so it’s more effective at taking in oxygen. Also, keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply.

Breathe in Patterns

Coordinating your inhales and exhales with your footfalls develops diaphragmatic strength. Start with a 2-2 pattern-breathe in while stepping left, right; breathe out while stepping left, right. Advance to 3-3 (breathe in, step left, right, left; breathe out, step right, left, right), and then a 4-4 pattern.

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Breath Enhancers

Cross-training exercises that reduce huffing and puffing

These three Pilates moves strengthen the diaphragm, stretch tight muscles, and improve posture-all of which help you run longer with less effort. Practice each exercise two or three times a week before you run.

1) The Hundred

Lie on your back, knees bent, feet flat on the floor. Keep your arms at your sides, palms down. Inhale and lift your head, neck, shoulders, and arms off the ground. Lift your knees and extend your feet so your legs are straight and at a 45-degree angle to the floor. Take five short breaths in and five short breaths out. While doing so, pump your arms, moving them in a controlled up and down manner. Do a cycle of 10 full breaths-each breath includes five inhales and five exhales. After you do 10 complete breaths, you will have completed 100 arm pumps.

The Payoff: Teaches controlled breathing, so that your inhales and exhales are balanced. Bonus: Builds strong abdominals.

2) The Swan

Lie face down with your palms flat under your shoulders (as if you were going to do a pushup). Look down so your neck is in line with your spine. Inhale and slowly lift your head, neck, shoulders, and chest as you press your hands into the ground. Keep a slight bend in your elbows. As you exhale, slowly lower yourself back down, chest first, then shoulders, neck, chin, and head. To avoid discomfort in your back, concentrate on pulling your shoulders back to open up your chest. Repeat 10 times.

The Payoff: Opens up the chest and deepens your lung capacity to correct shallow breathing.

3) Standing Chest Expansion

Stand up straight with your feet shoulder-width apart, your knees slightly bent, and your arms at your sides. Inhale and sweep your arms out and up so that your biceps are near your ears and your palms are facing each other. Exhale and lower your arms back down to your sides. Repeat four times, concentrating on breathing deep and opening your chest. 

The Payoff: Stretches the intercostal muscles (which lie between the ribs), relaxes the shoulders, engages the diaphragm and pelvic floor, and helps balance breathing between the left and right lungs.

A meditation posture should include three main qualities: ALIGNMENT, RELAXATION and STILLNESS

1) Alignment of the back, neck and head in a comfortable upright natural way, do not hunch, do not lean neck forward, simply sit up straight’ with the chin slightly lowered. To help with alignment imagine a string attached from the centre of the crown and you are being drawn upward. Also try and raise the chest slightly to prevent slumping.
2) Relaxation of muscles, particularly the neck, shoulders and face. The posture should be comfortable. The arms should hang effortlessly, with the hands resting in the lap or lightly on the knees. The legs should be comfortable and relaxed and if your knees do not touch the ground you can support them with extra cushions to ease any pain in the hips.

3) Stillness of body means stability, not easily moved, with a sense of balance. To find your centre of balance you can gently rock side to side and forward and backward until you find a sense of the middle of your posture. For the duration of the meditation it is important to sit very still.
Eyes can be closed, slightly open or completely open, but should always remain fixed and not moving around, even when closed. You can experiement with both open and closed eyes. When open gaze at the floor 1-2 meters in front of you on the floor.

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There Are 6 Traditional Styles Of Sitting

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Full Lotus – Half Lotus – Burmese– are all on the front edge of cushion using the 45% angle of cushion to create natural arch in lower back and keep the chest open. Sitting in a Chair – try not to use the back support- just sit on the front edge of the chair. Kneeling on a cushion on its side – Kneeling on a Stool.*Experiment to find what suits you best.

“A good meditation posture is very still, balanced and comfortable.”

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A beginner should start with their eyes closed and, as attentional stability increases, you can try meditating with their eyes open, staring at the ground a meter in front of you or even gazing into the space directly in front. 
Breathing should be done through the nostrils.
 Experimentation is encouraged and always remember the point of a meditation posture is not to torture yourself with pain; if persistent pain occurs, try sitting in a chair, using a meditation stool or even lying flat on the floor.

Remember the posture should be straight but also relaxed, which represents and reflects the meditative state of mind of being alert yet calm.

6 Tips For A Great Meditation Posture

1) Let your spine resemble a pile of coins.

In exemplary Buddhist messages the clarification to keep an incredible stance is to envision your spine is a heap of coins. Presently these guidelines may have been before x-beams and chiropractors educating us regarding the common shape of the spine however the tip despite everything has extraordinary worth. It gives a decent feeling of parity and solidness to envision the heap of coins and in the event that you lean excessively far forward or back or excessively far left or right you can without much of a stretch envision the coins tumbling over.

2) Become a manikin on a string.

Envision you were held up by a string originating from the focal point of your crown. Increase a feeling of the string lifting you upward. This assists with lengthening the spine drawing the vitality upward, causing you to feel lighter and straight. To make this an incredible stance utilize your in breath to draw upward being pulled up by the string and utilize your out breath to loosen up the shoulders, neck, arms and critically loosen up the facial muscles. Utilize this in and out breath to increase lovely arrangement and unwinding – the benchmarks of an incredible stance.

3) Sit like a mountain.

A significant component of a decent stance is stillness and solidness. An extraordinary Meditation Masters counsel is to sit like a mountain, steadfast, stable and furthermore glorious. When you have created arrangement and unwinding in your stance envision you resemble a mountain and attract upon that perception to help keep you straight and steady. Additionally your stance ought to be profoundly established into the earth, grounded and stable. The key here is to stay unaffected very still with the brilliance of colossal a mountain.

4) Find your inside.

An extraordinary reflection pose is adjusted superbly in your focal point of gravity, it ought not be excessively far forward or back not very far left or right. To figure out this focal point of equalization, subsequent to sitting down, rock your chest area tenderly around from side to side and front to back and around until you find that place precisely in the center. This is an incredible method to unwind and relinquish strain as well and when you become acclimated to doing this you figure out you place and after delicately shaking your body normally stops in the middle.

5) Let your body mirror your perspective you are accomplishing in reflection.

To start contemplation practice you are building up an impeccably balance mind, adjusted between not being excessively tense yet in addition not being excessively slack. An incredible contemplation pose mirrors a perspective of being alert and loose simultaneously. The too greatest deterrents to a reasonable and quiet brain is over fervor – thinking excessively and sleepiness or drowsiness. An incredible stance assists with combatting these two obstructions by mirroring the ideal parity of being upstanding and alert and being loose and agreeable.

6) Perfect evenness.

An extraordinary contemplation act is even. Your correct side of your body ought to be an identical representation of the left. This is particularly applicable for knees and shoulders. Change your stance so your knees are at a similar stature and shoulders are superbly even too. Keep your hands in your lap or on your knees however ensure they are a perfect representation of one another. Let somebody snap a photo of you while you are in your reflection act so you can see plainly where the further changes can be made.

The ghost that locked me in my room

Awesome means love it this scary wonderful story

A Poetic Quest

I woke up in the middle of the night, it was around 3 am. My half open eyes, pops wide open on seeing something. But how could that be possible I just couldn’t arrive to the conclusion. I was wide awake now, trying to assimilate what I saw, and couldn’t believe.

I was in my 4^th grade back then, a small kid trying to understand how to live an independent life while being dependent on parents for obvious reasons (common I was a small crazy kid). During lunch breaks in school every one used to narrate their family stories, tell about their home and how they had their own separate private bedrooms. I was fascinated by the thought of having a separate room to myself. I live in a family where we eat together and sleep together (most of Indian families have this custom). We weren’t divided by bedroom…

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Saath de paoge?

Ji sath jarur dunga agar aap sath nibhane ka vada karo

A Poetic Quest

Jo mein tumhe dikhadu

Ki mein waisi nahi dikhti

Jaise tumne sapno me

Saja rakha tha mujhe

Jo mein tumhe dilkhadu

Ki bahut sare nishan hai

Peechle zakhmon ke

Jo abtak bhare hi nahi

Jo mein tumhe dikhadu

Ki meri muskurahat

Kaise mere aankhon tak

Pohochne se inkaar karti hai

Toh batao, kya tum rukoge

Kya tum dheere se mera haath

Pakadke yeh bharosa dila paoge

Ki tum unme se nahi

Jo sheesh mehal saja ke

Uspe pattar pheka karte hai

Toh batao, kya tum rukoge

Aur bina dilasa diye

Jhoot bole, umeede badhaye

Saath de paoge?

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I’ve been quite inactive since long. Why? the only answer I can give is “life takes turns in many unexpected ways”. But I swear I won’t give up. I write. I stop. I write again. I stop again. I still continue writing. 

It’s National Poetry Writing Month. Which day if not this to…

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YOGA FOR BEGINNERS

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Welcome Beginners!

When you’re brand new to yoga, it can feel intimidating and be difficult to know exactly where and how to get started. Our Yoga for Beginners guide was created specifically for you—to give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice. To ensure your success, we highly recommend you read this entire page before attempting any yoga.

What Is Yoga?

aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness with the universe. What is normally thought of as “yoga” in the West is really Hatha Yoga, one of the many paths of yoga. The different paths of yoga emphasize different approaches and techniques but ultimately lead to the same goal of unification and enlightenment. Hatha Yoga attains the union of mind-body-spirit through a practice of asanas (yoga postures), pranayama (yoga breathing), mudra (body gestures) and shatkarma (internal cleansing). These physical practices are used to purify the body and cultivate prana (life-force energy). Modern Hatha Yoga does not emphasize many of these esoteric practices and instead focuses more on the physical yoga postures.Regardless of what your goals or intentions are for starting a yoga practice, just the yoga poses themselves is a fantastic form of mental and physical exercise.

Is Yoga Right for You?

Yoga is in no way exclusive—being able to practice yoga does not matter how old you are, how much you weigh, what you do for a living, where you live or what religion you practice. Yoga is accessible for just about everyone.

If you have a medical condition or a recent injury, it can be challenging or dangerous to do certain types of yoga, specific poses, or breathing techniques. Usually, there are alternatives or modifications that can allow you to practice safely, and many common complaints have  yoga specefic theorpy remedies If you are recovring injury or are of poor health, we recommended consulting with a physician or other qualified health care professional before beginning a yoga practice.

While you may feel some intensity in the belly of your muscles while in a yoga pose, you should never feel pain, especially in the joints. A sharp or intense pain is your body’s signal to tell you to stop, back off and take it easy.

If you are out of shape or extremely inflexible, we recommend you begin with a gentle practice until you have built up the strength and flexibility for more challenging sequences. It is always best to error on the side of caution and safety and approach yoga slowly and carefully.

The best way to know if yoga is for you is to give it a try!

How to Practice Yoga

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Yoga is typically performed in bare feet on a sticky yoga mat with optional yoga props. The yoga movements and poses require clothes that can stretch and move freely with your body. You can purchase clothing specifically designed for yoga practice, but you probably can put together a comfortable outfit from your existing wardrobe to get started.

Yoga classes may use additional props, the most common being straps, blocks, blankets, and bolsters. You don’t need to purchase these right away as you can easily substitute these items with scarfs or neckties, a stack of books, and pillows. If you take classes at a yoga studio, they will provide everything that you need.

Your First Yoga Practice

We recommend that you start with a short and straightforward yoga session and slowly build up from there. Once you feel comfortable with a few basic beginner yoga poses, you can incorporate them into a sequence and continue to add more challenging poses. Make sure you learn and follow the essential components of a yoga practice: breathing, meditation, intention, asanas, and relaxation.

How Often Should I Do Yoga?

If you can practice yoga 3 or more times per week, you will see significant improvements in your flexibility, range of motion, strength, balance, inner peace, and overall well being. Ideally, we recommend shorter and more frequent sessions, 20-45 minutes long, and for a total of 3-4 hours spread over several days. Practicing yoga less than this amount will still be beneficial, but you will see smaller improvements over a longer period of time. Like most things, the more time you can dedicate towards it, the more benefits you will receive.

The Benefits of Practicing Yoga

The benefits of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a more healthy and fulfilling life. Yoga also helps you.

• Improve and maintain the health of muscles, joints, and organs

• Improve flexibility, strength, stamina, mobility, range of motion, and balance

• Keep your mind healthy and strong

• Reduce stress and promote relaxation• Get a better night’s sleep

• Boost your immune system

• Prevent conditions such as diabetes, heart disease, and auto-immune disorders

• Help heal common aches like back pain

• Increase happiness and well being and reduce depression.

How to Improve After Starting

Patience, commitment, repetition, and consistency are the keys to developing and progressing in the practice of yoga. After you’ve found a style, teacher, and yoga studio that works for you, try these tips:

• Commit to a regular schedule of yoga classes or home practice

•Increase Increase the length of your yoga practice and the number of days per week that you practice

• Attend yoga workshops that focus on specific aspects of the yoga practice in more detail

• Journal the effects a consistent yoga practice has on your body, mind, and heart

• Read and study to learn more about yoga

• Find sources of inspiration

• Make yoga friends and get involved in community of yogis

• Adopt a yogic lifestyle