, Author at Paul Duxbury

Nine Simple Meditation Techniques

I want to share some simple meditation techniques with you that I hope will prove helpful. Studies show that individuals who participate in regular meditation tend to have a more positive outlook and focus less on the negative situations that everyone has in their lives. It makes it easier for them to emotionally navigate issues affecting them. This is because meditation activates the more positive parts of your brain.

Learning to meditate is like anything else you want to do. You need to learn how to do it, then practice doing it, and do it regularly so that it becomes a normal part of your life. That’s really the process of developing any type of habit that is good for you. Keep practicing and keep doing it.

Nine Simple Meditation Techniques

Let’s look at some simple meditation techniques to make meditation work for you.

1. Prepare for Meditation – The best way to help yourself get used to meditating is to set up a process that prepares your mind and body for meditation. It might be having a cup of tea, drinking some lemon water, or doing something else that makes your mind think that it’s time to meditate.

2. Try to Sit Still – When you start meditating, it’s important to find a comfortable position to sit in so that you can sit still. Don’t try to make the poses that everyone else makes if you’re not used to it. The most comfortable sitting up position for you is best.

3. Pray or Use a Mantra – Sometimes, saying something repetitive can calm your mind and help bring your mind into the present. When you are meditating, you don’t want to think of the past or the future; you only want to think of right now. Reciting a prayer that you know, or a mantra, or even a poem can be helpful in bringing you to the present. If you have an Alexa device or something similar then you can also use some of the “Skills” that are available to support you in your meditation

4. Close Your Eyes – Getting rid of visual stimulation is something that will help you become more mindful. Try closing your eyes but don’t look down. Instead, keep your head up and your eyes upward even as they’re closed. This will help keep energy while you are meditating. Ideally, you don’t want to fall asleep while meditating.

5. Choose a Safe Place – When you meditate, you want to be in a safe place that helps you not worry about your surroundings. You don’t want flies attacking you or sounds to be interfering with your concentration. You want the temperature to be comfortable, and to ensure that you remain undisturbed during the process.

6. Get Comfortable – It’s important that you feel comfortable. If you have health issues, you can sit in a chair or on a pillow. You can even sit on a yoga ball while you meditate. The important thing is that you feel comfortable and aren’t experiencing a lot of discomfort and pain.

7. Make the Time – It’s important to set a regular time for meditation. That way your mind and body become accustomed to the fact that you’re going to meditate at that time. When you do something at the same time each day, in the same way, it forms a habit that you’ll need to include in your life.

8. Watch Your Posture – Keeping the right posture during meditation is a good way to ensure you can breathe well, not cause yourself pain, and maintain your energy. You can take on any number of poses, but the one that is best for you is the one that is most comfortable and doesn’t make any part of your body hurt or go numb from cutting off circulation.

9. Learn Proper Breathing Technique – One of the most important aspects of meditating in a way that helps is to learn to breathe properly. The most helpful method is to breathe normally the way you always breathe. But, some people tend to have shallow breaths. Ensure that you breathe in to raise your diaphragm so that you’re getting plenty of oxygen.

Once you set your life up for regular meditation, you’ll find that you get into the zone faster and more easily as time goes by. You will eventually even be able to take five minutes to yourself while waiting in line at the post office, and you will feel refreshed instead of frustrated throughout your day as you become accustomed to using meditation to help you. I really do hope that these Simple Meditation Techniques will help you.

Five Simple Ways To Improve Your Emotional Intelligence

How’s your Emotional Intelligence? Are you working to improve it? Many people are taught to stuff their feelings away. Then they become adults and they’ve lost out on how to recognise their own feelings, much less those of others. If you want to improve your emotional intelligence, try these tips.

Five Emotional Intelligence Tips That Work!

1. Notice How You Feel

The first way to improve your emotional intelligence is to simply notice how you feel at any given point in the day. Name your feelings even if you do so in your own head without voicing them. The more names you can put to your feelings, the easier it will be to start to acknowledge them to yourself and others.

2. Be Mindful of Your Behaviour

Do you find yourself being snappy, happy, or sad without knowing why? When you act in a certain way, it’s important to understand why. This way you can find out what motivates you, what makes you frustrated, and what works and does not work for you emotionally.

3. Question Your Opinions

Sometimes we surround ourselves with only like-minded individuals, and we read, watch, and participate only in ideas, news, and events that further our own preconceived ideas about life. The only way to understand why you believe what you believe is to truly examine it, along with the facts that you think you know.

4. Be Responsible for Your Own Feelings

People like to say that you can only feel the way you feel. That may be true, but you are still responsible for your feelings, why you have those feelings, and how you act regarding those feelings. Sometimes even hurt feelings are really just because you are misunderstanding someone else, and you’re responsible for ensuring that you really understand what is happening so that you know if you really have a right to be hurt or not.

5. Take Time Out Each Day to Be Grateful

Getting in touch with your feelings can sometimes bring up a lot of negative stuff. To help stay grounded, take time out each day to be thankful and grateful. A great way to accomplish this is to keep a gratitude journal that you write in each evening.

That way you can get in touch with positive feelings every night before you go to sleep. Or another simple and similar technique is to make a note of three positive things that have happened to you that day – then you will have something to look back on when you are feeling less positive.

The Company We Keep

When you are at work, do you naturally migrate towards certain people? Have you ever asked yourself what it is about those people that attract you? Are they generally quite positive people? Conversely, do you find you try to avoid people who are constantly complaining or don’t offer much help? You want to find people who are going to have a positive impact on your life. This is not just for work but every part of your life.

When things are work are challenging and you are not necessarily feeling at your most positive it can be all too easy to be drawn in by the mood hoovers who will readily reflect back the negative thoughts you are having. Rather than being positive they will be all too ready to re-enforce your doubts and insecurities! So it is at times like this that we really should be thinking carefully about who we migrate towards and look to engage with people who will help us move forward rather than dragging us down. We need to look for those who will empower us and who are focused on the way forward.

You get to choose who you surround yourself with so why not choose people who will improve your life?
You can’t help all encounters, but you can limit your exposure to people who don’t enliven you. That is your best course of action when you run into these types of people.
Find people who have integrity.
These are the people who you can trust to do what is right. They won’t throw others under the bus. It’s difficult to question people who have integrity. Another great aspect of finding these people is they will keep you in line should your integrity come into question.
It’s also good to find people who are energetic and willing to solve problems.
These people are the ones who will advance quickly in their organizations. You will recognize them as ones who do not come up with excuses and are always offering suggestions.
You want to align yourself with people who are leaders.
But, remember that great leaders are also good followers. They allow people to shine rather than dictate what others should do. You don’t want to find someone who is egotistical. By nature, the egotist is only looking out for himself (or herself).
Focus on the less obvious.
For instance, quiet people often have a perspective that boisterous people lack. They are often good listeners, and they only speak when what they say is worth saying. They won’t focus on insignificant matters. This is not true of all quiet people but try to find ones who have this insight.
Stay away from people who gossip about others.
It’s likely they are doing the same behind your back. These types of people will never be there for you when you need them. This usually stems from insecurities they hold. However, this is not your problem. If you can avoid them, it’s best to do so.

Ask Questions and Listen!

Do you want to be a better listener? Then you need to be able to ask the right questions!

Did you ever notice that people don’t like to ask questions? It’s understandable when those questions are personal. You don’t want to offend anyone. But, most people willingly give answers to questions asked of them. So why are we so afraid to ask?

Becoming a Better Listener

When you ask questions, you have the tools you need to be a better listener. It’s indirect and subtle, but it works. When you ask questions, you listen for the answer. You aren’t spending your energy trying to think of what to say after the other person is finished speaking.

Before you fire up your question engine, be sure to keep a few tips in mind. The first is to be relevant. If you are all over the place on your topics, the other person is going to suggest you switch to decaf, because you are too wound up. Keep your questions relevant to the topic of discussion. You can transition into other topics, but try to keep them related.

Another tip is, don’t try to ask questions for the purpose of tricking someone into an answer or trying to show how smart you are compared to him or her. The idea is to connect with people by listening to their stories. In fact, a better approach is to ask questions that you know they will be able to answer. Sometimes, you may already know the answer. But it’s the process you are after as well as the answers.

It’s okay to ask questions that relate to you somehow, but try to keep the focus on the other person. People love to talk about themselves, and when they find people who are good listeners, they will open up to you.

Good questions can also steer the conversation. This can be an asset when you converse with someone who is overly chatty. If they are going on and on about a topic, use questions to reel them in. It’s a focused approach that gives you the control while moving the conversation forward.

If you aren’t one who typically uses questions, it can take a bit of practice to learn what to ask. But, you have plenty of opportunity for that practice in your day to day interactions with people. If you commute via public transportation, for instance, try to strike up a conversation with someone next to you. This isn’t as easy as it used to be with people self-absorbed with their smart devices. But, if you try, you will find many people are responsive.

What Does It Mean to Live in the Moment?

To live in the moment, or in the present, refers to a state of being aware, conscious, alert, in tune with your senses, and focused on what is happening at that particular moment in time. It is the opposite of “automatic living”, that is, just going through the motions.

More importantly, the present is a time during which we stop dwelling on the past or worrying about the future. We are able to enjoy the here and now.

Our Mind Creates Our World

Our mind is a powerful thing that processes all of our life’s experiences, and is also the instigator of our actions. However, most of the time, we are not even aware our own mind and its full power and potential. We lurch from one thought to the next with no rhyme or reason, and often feel the world is external to us, outside ourselves, and that we have no control over it.

The truth is that living in the present can help you gain the skills you need to take control of your life, through focus and concentration.

We Value What We Pay Attention To

When we concentrate our attention on the present, we focus on the task at hand, such as washing the dishes, gardening, or spending time with a loved one. We are not just sitting next to them on the sofa, with both of us fiddling with our cell phones. We are making eye contact, speaking, listening, and perhaps being affectionate. We give our full attention to what we are doing and we let go of the rest.

Being Mindful So You Can Live in the Moment

The practice of living in the moment is referred to as being mindful – in other words, paying attention. Being mindful when we eat means we enjoy our food more, because we are not wolfing it down. Being mindful as we walk through the park means we can enjoy the beauty of nature, such as the flowers and birdsong. Being mindful of others means that we consider their feelings and reactions and adapt to what we see and hear. It is about quality not quantity, brief moments in the present that take us out of our busy day. We can stop running around propelled by stress and take a short “mini-vacation” through mindfulness practice.

How to Start Mindfulness Practice

Mindfulness practice starts with observing things more closely, and then trying to describe them. Imagine washing the dishes. Think of the sight, sound, smell, touch and so on. What does it feel like? How do you feel when you are doing it?

For most of us, this is a dull chore, and one we usually do on autopilot without thinking about it. But thanks to mindfulness, it can become interesting and even fun.

Stopping to reflect on one or two of our actions throughout the day can help us discover the beauty and wonder of all we do. We stop taking things for granted.

We also start to feel more positive energy because we are being less dragged down by the baggage of our past, and are giving ourselves more and more permission to enjoy ourselves and have fun. We are creating special little moments, and through those moments, can feel confident we have more like them to look forward to.

Live in the Moment and Live Every Moment Like It Counts

Life is too short to sleepwalk through it. Adding mindfulness as a daily practice can help you truly appreciate all you have. You will notice your work improves, your relationships get better, and everything starts to feel more effortless and less stressful. It does take practice, but the result is a happier, healthier you with a rich life full of meaning and one where you really do live in the moment.