Tired? Depleted? Step One to Raise Your Vibration and Increase Your Energy!

Is it possible to cultivate your state of being so that no matter what happens, you feel safe, peaceful, compassionate, energized, and empowered? What I am talking about is not that you don't feel the whole spectrum of human feelings. Rather, it's how you relate to them. Is it possible to relate to all moments from a baseline of inner freedom, empowered energy, and elevated consciousness?

In this article, we'll explore the first step:

Increase Your Overall Charge or Energetic Power

The first step to raising your baseline vibration is to increase the overall energy you have. In Qigong Meditation the teaching is simple: gather more energy than you expend. When you look at this, it really is common sense. If you are expending as much energy as you have, you deplete yourself. You have nothing left over. The mere thought of doing one thing more, such as taking 10 minutes to improve your state of being is just too much. You're already at the edge of being overloaded, overwhelmed, and exhausted.

Therefore, if you want to cultivate an elevated state of being, it's absolutely essential that you manage your time and effort so you have a surplus of energy. This surplus is what you will use to grow new possibilities. Without this surplus of energy, you will always be just trying to get by, just trying to get everything done, and just trying to survive. Nothing will change.

So, how can you create an energy surplus?

Again, it's really common sense. It involves things most of us know. Yet, often, we're not doing them. The demands of the world compel us to give all our energy to work, tasks, and care for others. They push us to go against what we know is best for ourselves. The irony is that unless we take time to cultivate our own energy, we are less and less effective and useful to others and to the world.

In light of this predicament, gathering a surplus of energy will only happen when we commit to taking one or more small steps each day. These little steps accumulate into large gains as we do them consistently.

Here are some simple ways to build your energetic charge. Perhaps you can choose one or more that feel doable to you right now:

1. Go to bed 30-40 minutes earlier. Even an extra 30 minutes of sleep each night accumulates into a big energy gain over time.

2. Wake up 10 minutes earlier and center yourself using prayer, affirmations, or meditation. How do you feel when you wake up in the morning? No matter how you feel, you'll feel much better if you take the first few minutes upon waking to center your mind.

What if, as you lie in bed, you think of what you are grateful for in your life? This instantly puts you in a better mood. What if you spent a few minutes expressing your thanks in prayer?

What if you take a few minutes to calm yourself by attending to the sensations of breathing? What if you find a place within you that is peaceful by focusing on silence, stillness, and the feeling of spaciousness inside your body? Each of these cues can take the edge off anxiety and connect you to a deeper awareness that is free from tension, worry, and fear.

What if you affirm the deeper qualities you would like to live from such as peace, joy, compassion, and empowerment using simple, positive, present-tense statements such as "I am peaceful. I am joyful. I am compassionate toward myself and others. I am guided and empowered to do what I am here to do today."

Doing any one or all of these first thing in the morning will center your mind and give you a positive reference point to start your day on the right foot as well as a place to return to whenever you need.

3. Set a cellphone reminder to mindfully pause what you are doing. In this moment, pay attention to your breathing, and check in with how you feel and how others around you feel. As a suggestion, you might do this once in the morning, once in the afternoon, and once in the evening.

When your reminder goes off, compassionately notice how you are feeling at this moment. Then, take three conscious breaths, paying attention to the sensations of breathing inside your body. Imagine your whole body fills up as you inhale and your whole body empties out as you exhale. Consciously release any thoughts, feelings, and tensions in your breath as you exhale. Then, take note of how others are feeling around you. Extend compassionate awareness toward others.

4. Consider everything you eat and drink in terms of if it is adding to your energy and supporting your health and well-being. Rather than mindlessly gulping, pay attention to everything you consume. Notice how it tastes and how it makes you feel. Notice if you are eating and drinking for nutrition or to counteract something you are feeling. See if you can do this with the mind of a curious observer, to the best of your ability without judgement.

At least once a day, interrupt a habitual unhealthy choice and choose something healthier instead. As a guideline, consider foods and beverages that are fresh, organic, moderate in size, and as close to their natural state as possible.

5. Consider everything you read, watch, or interact with in terms of if it is adding to your energy and supporting your health and well-being. Pay attention to how you feel as consume this information. Notice what state of mind and emotion they put you into. Notice if you are taking in this information for learning and well-being or if it is to counteract something you are feeling.

At least once a day, take a few minutes to read, watch, or interact with information that supports your mental-emotional-spiritual health and well-being.

6. Stand up and move your body once an hour. Exercise for 10 minutes or more every day. Your body is made to move. Just standing up makes a difference. Even a 10-minute walk improves your health and energy. When you move, you circulate blood, which brings energy as oxygen to your cells. You improve digestion, which helps you absorb nutrients. And, you move lymph fluid, which clears toxins from your cells. These are just a few of the benefits of exercise that raise your energy level. So, move in ways you enjoy daily.

As you commit to any one of the above, you'll find your energy level increases. You will be on a path of managing and cultivating your vital energy, rather than overextending and exhausting yourself. With small repeated efforts each day, you will begin to grow your energetic charge.

Are you ready to be free from negative thoughts, feelings, and habits that wear you out and keep you stuck?

Visit my blog for insights, tips, and tools to release stress, boost your health and energy, and find your Clear Quiet Mind. Subscribe for weekly updates and get a free guided meditation!

Article Source: https://EzineArticles.com/expert/Kevin_Schoeninger/31493

Article Source: http://EzineArticles.com/10030982

There's a Secret to Getting Yourself to Meditate

As a meditation teacher, I've heard countless students share their excuses for why they didn't meditate in the past week. They wanted to. They know it would be good for them. They just didn't do it. At least, not consistently.

Something always seems to get in the way: they need more sleep, the dog needs to be walked, the kids are up, they had to work late or had an early meeting, they felt too anxious, worried, or irritable... Meditation just didn't seem as important as other things they had to do. Yet, all those things they did didn't give them the peace of mind they desired.

Of course, meditation is about changing your relationship with all the events, worries, and anxieties in your life. It's a daily ritual-like eating, sleeping, and brushing your teeth-that creates a more relaxed, healthy, meaningful, and intentional way of living. It's a powerful practice to realize the deep peace of mind we all desire. So, what's the secret to moving from excuses to practice?

The answer is: you've got to have a strong "Why?"

Where do you find your Why?

The answer may surprise you.

The Secret is Body Awareness

Your body is not just a mechanical vehicle for carrying out all the activities in your life. It is a highly-sensitive bio-feedback system.

Your body can tell you what is good for you to eat and how much, when you need to rest, when you need to relax and have fun, when you need to get up and move, and when you need to be alone, have contact with others, be in nature, and spend time in meditation. It connects you to when, why, and how much to do anything. If you're paying attention.

In our context, it connects you to WHY you might want to meditate in the first place. At least it has the potential to do this-if you pay attention. Yet, how often do you pause and really pay attention to your body's signals? How often do you stop to sense what it is telling you?

Why aren't you doing this?

First off, we have a culture that encourages just the opposite. We are encouraged to focus outwardly rather than inwardly. We are encouraged to do as much as possible. We are encouraged to gather as many products and as much wealth, data, and sensory input from the external environment as we possibly can.

We are encouraged to react quickly and are discouraged from taking time for well-considered and deeply felt responses. We are conditioned to quick reactions and sound bites on news and social media. We are impatient with anything that takes time. We go, go, go, until we are too exhausted to continue.

Do you feel this exhaustion?

Yet, are you worried about what might happen if you stop? Are you worried you'll fall behind and be left out? At a certain point, you may decide you just don't want to live this way anymore. When you reach this point-or preferably long before that-take a moment to pay attention inside. Notice what all this thinking, doing, worry, accumulation, and stimulation is doing to you.

Is there another option?

Meditation Creates a New Way of Being

Meditation interrupts nonstop thinking and doing and gives your body a chance to relax deeply-something you may not even get to do in a restless sleep. Consciously relaxing, as you do in meditation, unwinds tension accumulated beneath your awareness in the past 24 hours as well as in the years of your life up to this point. It slowly dissolves the reactive mental-emotional patterns that drive you on the hamster wheel of nonstop activity. It quiets your mental chatter.

Now, when you first start to meditate, you may not notice this relaxing, quieting, and calming effect. You may become even more aware of how busy your mind is, how conflicting your emotions are, and how tense your body is. If you have mistreated your body through over-stress for a long period of time, initial moments of Body Awareness in meditation might not feel so great.

Or, you may feel little to nothing at all. All that thinking, doing, and pushing yourself to do things you feel you "have to" or "should" do may have cut you off from how you feel. You may have lost touch with your vital sensations and feelings. You may just feel bored without external stimulation keeping you distracted.

Yet, discomfort, boredom, or numbness, when you face them honestly, directly, gently, and without judgment, as you do in meditation, can alert you to just how much you need to activate another way of being.

If you heed this signal and take time to sit, breathe, and mindfully notice what's happening inside-the layers of stress will begin to unwind and your vital senses will reawaken. As you unwind, Body Awareness may tell you just how exhausted you are from the way you are going about your life.

As you pay close attention to what your body has to say, you might find that all those things you've been chasing after may not be as important as they seemed. You may discover you don't want to live on the human hamster wheel of incessant activity, worry, and anxiety any longer. You may be inspired to make new choices that reflect your soul's deeper desires.

Meditation beckons you to a more relaxed, healthy, meaningful, and intentional way of living-and your body will tell you just how important this is-if you pay attention.

Want to get started meditating? You'll be gently guided into deep relaxation and calm clarity with Clear Quiet Mind Meditations. Just click "Play" and follow along. Download on CD Baby or Download on ITunes

Kevin Schoeninger is a writer and teacher of Mind-Body training, including Mindfulness, Meditation, Qigong, and Reiki. He is the author of the book "Clear Quiet Mind" and numerous guided meditations and programs in the field of personal empowerment and spiritual growth.

Article Source: https://EzineArticles.com/expert/Kevin_Schoeninger/31493

Article Source: http://EzineArticles.com/9973951

Daily Practices for Focus, Peace & Joy

I know sometimes I must sound like a broken record. I repeat myself again and again to my clients, my students, my friends, my family. And I'll say it again. Self-care is not an option if you want to live a happy, peaceful life. Especially if you're a sensitive, empathic, person.

Self-care, of course, includes the obvious elements, such as a nutrient-rich-plant-rich-diet, plenty of exercise, and good hygiene. None are optional if you want to maintain good health.

To maintain happiness and inner-peace, self-care must include emotional, spiritual practices as well. My daily practices, which I share below, help me stay centered, focused, optimistic, connected, creative, productive, peaceful, and happy.

These are the tools and techniques that work for me. With most, I mix and match, depending upon the day, the amount of time available, and my emotional/spiritual needs. Some practices, such as Meditation and Gratitude, are non-negotiable, and I do them every day.

Most days I usually do at least 4 or 5 of these techniques. Some days I do only 2. Other days I might do them all! Some are so quick, or so easy to fit in my day, that they don't take 'extra time.' And, truth be told, when I don't do anything, which does happen once in a while, I feel completely off, out of focus, and anxious. That's why I use a checklist to track my progress. I've learned the hard way, it's not worth falling off track.

Create your own plan. Take any of the following techniques that work for you, add in your own, and tuck them into pockets throughout your day. Choose at least one activity, such as meditation, to do each day, no matter what. None of the activities need to take a lot of time. And, as long as you're peppering them throughout the day, you'll be optimizing your energy.

Meditation I practice some form of meditation, each day, from 10 to 60 minutes. Some days I do two or more shorter meditations. Insight Timer is a fantastic, free, app that I use to time my meditations. It comes with an extensive library of sounds, bells, meditations, and music.

Abundance Meditation For this meditation, I use The Abundance Book, by John Randolph Price. It's a little green book with 10 principle statements. I meditate on one principle a day for 15 minutes, for 40 days or more. This helps keep me in an abundant, spiritual, frame of mind.

Gratitude Meditation Closing my eyes, I meditate for 5 minutes on something for which I am grateful. It can be something that I already have, or that I would like to have. This sense of gratitude feels truly authentic, and really, really good.

Goals I hand-write write my goals, in present tense, expressing my gratitude for reaching them. This feels good, and it helps me keep on top of my goals. I write my goals nearly every day. This takes about 10 minutes.

Morning Pages Originated by Author Julia Cameron, morning pages are 3 hand-written free-flow pages each morning. They're invaluable for clearing the mind, and sparking creative flow.

Yoga or ExerciseExercising in the morning invigorates me for the rest of the day. Movement is crucial for efficient energy flow, lymph flow, strength, anxiety release, and more.

Heart Breath I add the Heart Breath in whenever I feel stuck in my head. The Heart Breath helps me drop out of a busy, over-worked mind, into the peace and calm of my heart. It's a great tool for reducing anxiety. 1 minute, or longer.

Uplifting Reading Somewhere during my day, I find time to read. Sometimes it's work-related, but it's always uplifting.

Uplifting Listening This includes music, podcasts, Hayhouse Radio, audio courses, and more. I like to listen when I make dinner. This helps keep me in a positive, optimistic, frame of mind.

EFT Tapping This is an any-time-of-the-day, as-needed, practice. EFT Tapping is perfect for releasing anxiety, tension, fear, sadness, or any other unwanted feelings that might creep in.

More Gratitude Gratitude is something that can be expressed in many ways throughout the day. In addition to my 5-minute gratitude meditation, I enjoy spontaneous moments of gratitude, or write a gratitude list, or a thank you note, or simply say thank you, thank you, thank you as I do something that brings me joy. Gratitude helps me feel more connected to the spiritual world. And, the more grateful I am, the more I have to be grateful for.

Nature Walk Nothing better for pleasing the senses and soothing the soul.

Enjoy! And reach out -- let me know what works for you!

In Courage,

Marian

Hello! I'm Marian Buck-Murray, Certified Practitioner in both EFT Tapping and Matrix Reimprinting. I specialize in helping sensitive people boost courage, confidence and self-love. To schedule a FREE 30 Minute Call, where I'll help you get clear on your best strategy to honor your sensitivity, and give you a tool to turn it into a superpower, go to http://marianbuckmurray.com/

Article Source: https://EzineArticles.com/expert/Marian_Buck_Murray/897704

Article Source: http://EzineArticles.com/10007669

Daily Practices for Focus, Peace & Joy

I know sometimes I must sound like a broken record. I repeat myself again and again to my clients, my students, my friends, my family. And I'll say it again. Self-care is not an option if you want to live a happy, peaceful life. Especially if you're a sensitive, empathic, person.

Self-care, of course, includes the obvious elements, such as a nutrient-rich-plant-rich-diet, plenty of exercise, and good hygiene. None are optional if you want to maintain good health.

To maintain happiness and inner-peace, self-care must include emotional, spiritual practices as well. My daily practices, which I share below, help me stay centered, focused, optimistic, connected, creative, productive, peaceful, and happy.

These are the tools and techniques that work for me. With most, I mix and match, depending upon the day, the amount of time available, and my emotional/spiritual needs. Some practices, such as Meditation and Gratitude, are non-negotiable, and I do them every day.

Most days I usually do at least 4 or 5 of these techniques. Some days I do only 2. Other days I might do them all! Some are so quick, or so easy to fit in my day, that they don't take 'extra time.' And, truth be told, when I don't do anything, which does happen once in a while, I feel completely off, out of focus, and anxious. That's why I use a checklist to track my progress. I've learned the hard way, it's not worth falling off track.

Create your own plan. Take any of the following techniques that work for you, add in your own, and tuck them into pockets throughout your day. Choose at least one activity, such as meditation, to do each day, no matter what. None of the activities need to take a lot of time. And, as long as you're peppering them throughout the day, you'll be optimizing your energy.

Meditation I practice some form of meditation, each day, from 10 to 60 minutes. Some days I do two or more shorter meditations. Insight Timer is a fantastic, free, app that I use to time my meditations. It comes with an extensive library of sounds, bells, meditations, and music.

Abundance Meditation For this meditation, I use The Abundance Book, by John Randolph Price. It's a little green book with 10 principle statements. I meditate on one principle a day for 15 minutes, for 40 days or more. This helps keep me in an abundant, spiritual, frame of mind.

Gratitude Meditation Closing my eyes, I meditate for 5 minutes on something for which I am grateful. It can be something that I already have, or that I would like to have. This sense of gratitude feels truly authentic, and really, really good.

Goals I hand-write write my goals, in present tense, expressing my gratitude for reaching them. This feels good, and it helps me keep on top of my goals. I write my goals nearly every day. This takes about 10 minutes.

Morning Pages Originated by Author Julia Cameron, morning pages are 3 hand-written free-flow pages each morning. They're invaluable for clearing the mind, and sparking creative flow.

Yoga or ExerciseExercising in the morning invigorates me for the rest of the day. Movement is crucial for efficient energy flow, lymph flow, strength, anxiety release, and more.

Heart Breath I add the Heart Breath in whenever I feel stuck in my head. The Heart Breath helps me drop out of a busy, over-worked mind, into the peace and calm of my heart. It's a great tool for reducing anxiety. 1 minute, or longer.

Uplifting Reading Somewhere during my day, I find time to read. Sometimes it's work-related, but it's always uplifting.

Uplifting Listening This includes music, podcasts, Hayhouse Radio, audio courses, and more. I like to listen when I make dinner. This helps keep me in a positive, optimistic, frame of mind.

EFT Tapping This is an any-time-of-the-day, as-needed, practice. EFT Tapping is perfect for releasing anxiety, tension, fear, sadness, or any other unwanted feelings that might creep in.

More Gratitude Gratitude is something that can be expressed in many ways throughout the day. In addition to my 5-minute gratitude meditation, I enjoy spontaneous moments of gratitude, or write a gratitude list, or a thank you note, or simply say thank you, thank you, thank you as I do something that brings me joy. Gratitude helps me feel more connected to the spiritual world. And, the more grateful I am, the more I have to be grateful for.

Nature Walk Nothing better for pleasing the senses and soothing the soul.

Enjoy! And reach out -- let me know what works for you!

In Courage,

Marian

Hello! I'm Marian Buck-Murray, Certified Practitioner in both EFT Tapping and Matrix Reimprinting. I specialize in helping sensitive people boost courage, confidence and self-love. To schedule a FREE 30 Minute Call, where I'll help you get clear on your best strategy to honor your sensitivity, and give you a tool to turn it into a superpower, go to http://marianbuckmurray.com/

Article Source: https://EzineArticles.com/expert/Marian_Buck_Murray/897704

Article Source: http://EzineArticles.com/10007669

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There's a Secret to Getting Yourself to Meditate

As a meditation teacher, I've heard countless students share their excuses for why they didn't meditate in the past week. They wanted to. They know it would be good for them. They just didn't do it. At least, not consistently.

Something always seems to get in the way: they need more sleep, the dog needs to be walked, the kids are up, they had to work late or had an early meeting, they felt too anxious, worried, or irritable... Meditation just didn't seem as important as other things they had to do. Yet, all those things they did didn't give them the peace of mind they desired.

Of course, meditation is about changing your relationship with all the events, worries, and anxieties in your life. It's a daily ritual-like eating, sleeping, and brushing your teeth-that creates a more relaxed, healthy, meaningful, and intentional way of living. It's a powerful practice to realize the deep peace of mind we all desire. So, what's the secret to moving from excuses to practice?

The answer is: you've got to have a strong "Why?"

Where do you find your Why?

The answer may surprise you.

The Secret is Body Awareness

Your body is not just a mechanical vehicle for carrying out all the activities in your life. It is a highly-sensitive bio-feedback system.

Your body can tell you what is good for you to eat and how much, when you need to rest, when you need to relax and have fun, when you need to get up and move, and when you need to be alone, have contact with others, be in nature, and spend time in meditation. It connects you to when, why, and how much to do anything. If you're paying attention.

In our context, it connects you to WHY you might want to meditate in the first place. At least it has the potential to do this-if you pay attention. Yet, how often do you pause and really pay attention to your body's signals? How often do you stop to sense what it is telling you?

Why aren't you doing this?

First off, we have a culture that encourages just the opposite. We are encouraged to focus outwardly rather than inwardly. We are encouraged to do as much as possible. We are encouraged to gather as many products and as much wealth, data, and sensory input from the external environment as we possibly can.

We are encouraged to react quickly and are discouraged from taking time for well-considered and deeply felt responses. We are conditioned to quick reactions and sound bites on news and social media. We are impatient with anything that takes time. We go, go, go, until we are too exhausted to continue.

Do you feel this exhaustion?

Yet, are you worried about what might happen if you stop? Are you worried you'll fall behind and be left out? At a certain point, you may decide you just don't want to live this way anymore. When you reach this point-or preferably long before that-take a moment to pay attention inside. Notice what all this thinking, doing, worry, accumulation, and stimulation is doing to you.

Is there another option?

Meditation Creates a New Way of Being

Meditation interrupts nonstop thinking and doing and gives your body a chance to relax deeply-something you may not even get to do in a restless sleep. Consciously relaxing, as you do in meditation, unwinds tension accumulated beneath your awareness in the past 24 hours as well as in the years of your life up to this point. It slowly dissolves the reactive mental-emotional patterns that drive you on the hamster wheel of nonstop activity. It quiets your mental chatter.

Now, when you first start to meditate, you may not notice this relaxing, quieting, and calming effect. You may become even more aware of how busy your mind is, how conflicting your emotions are, and how tense your body is. If you have mistreated your body through over-stress for a long period of time, initial moments of Body Awareness in meditation might not feel so great.

Or, you may feel little to nothing at all. All that thinking, doing, and pushing yourself to do things you feel you "have to" or "should" do may have cut you off from how you feel. You may have lost touch with your vital sensations and feelings. You may just feel bored without external stimulation keeping you distracted.

Yet, discomfort, boredom, or numbness, when you face them honestly, directly, gently, and without judgment, as you do in meditation, can alert you to just how much you need to activate another way of being.

If you heed this signal and take time to sit, breathe, and mindfully notice what's happening inside-the layers of stress will begin to unwind and your vital senses will reawaken. As you unwind, Body Awareness may tell you just how exhausted you are from the way you are going about your life.

As you pay close attention to what your body has to say, you might find that all those things you've been chasing after may not be as important as they seemed. You may discover you don't want to live on the human hamster wheel of incessant activity, worry, and anxiety any longer. You may be inspired to make new choices that reflect your soul's deeper desires.

Meditation beckons you to a more relaxed, healthy, meaningful, and intentional way of living-and your body will tell you just how important this is-if you pay attention.

Want to get started meditating? You'll be gently guided into deep relaxation and calm clarity with Clear Quiet Mind Meditations. Just click "Play" and follow along. Download on CD Baby or Download on ITunes

Kevin Schoeninger is a writer and teacher of Mind-Body training, including Mindfulness, Meditation, Qigong, and Reiki. He is the author of the book "Clear Quiet Mind" and numerous guided meditations and programs in the field of personal empowerment and spiritual growth.

Article Source: https://EzineArticles.com/expert/Kevin_Schoeninger/31493

Article Source: http://EzineArticles.com/9973951

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