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Becoming a Highly Effective Person Challenge – Weeks 3 and 4

Goblins Meditate TooWelcome to weeks 3 and 4 of the challenge to develop amazing habits and becoming a highly effective person.

How did your first two weeks go? Did you form the habit of drinking water every morning before anything else? I knew you will 🙂 How does it feel?

Weeks 3 and 4 are going to be about incorporating daily meditation into our lives. Meditation in any form and for any length of time is a great addition to anyone’s day. It helps you:

  • Clear your mind, improves your brain function and helps you focus
  • Reduce and eliminate stress and anxiety
  • Rebuild your body and slow down aging
  • Expand your awareness and helps you appreciate life and all that is in it more
  • Helps you sleep better
  • Helps your metabolism and immune system improve
  • etc, etc, etc.

You get the point, it can only help.

I know that many people struggle with meditation, me included. I believe this is mostly the case because we think there is a specific way to do it and we must be doing it wrong. Well, I am here to tell you that there is no wrong way. If you take even a few minutes and relax without distraction, you meditated.

You can meditate sitting on the floor, on a chair, on your bed, on a pillow, laying down, what ever way you feel comfortable as long as you do not fall asleep in the process. You can meditate first thing in the morning, in the afternoon, or before you go to sleep, you really need to find when it feels right for you.

There are many kinds of meditation, some work on specific things, some help you focus, others help you relax and just be. The key is to experiment with many and keep the ones you like for when they feel right. Different meditations can be used in different days or periods of your life.

There are great apps out there for meditation, there are a couple free ones that I just downloaded to experiment with (Calm and Sattva available for Android and iPhones). There are also countless guided meditations on YouTube and online in general (Google is your friend). There is also unlimited sound tracks of the ocean, the jungle, whatever place makes you feel at peace.

Or, you can simply start meditating like this:

  1. Go to a quite place;
  2. Find a comfortable position;
  3. Close your eyes;
  4. Take five deep breathes through the nose and exhale through the mouth. Make these as slow as possible and pause for a few seconds before exhaling.
  5. Breath normally and start a mental scan of your body (from head to toe or the opposite way whichever feels more natural for you) just noticing how each part feels without really thinking about it. If anything feels tight or uncomfortable breath into it with your mind for a few breaths and move on.
  6. When you are done with the scan. If you are just starting to meditate and feel like your mind is very distracted, you can keep you attention on your breathe by counting. You can count one for inhale and two for exhale and go back to one and two. Or you can breath one for inhale and one for exhale and go up to ten and then start from one again or count down from ten. If you feel comfortable, you can just focus on your breath without counting.
  7. This should easily take you five minutes.
  8. Now open your eyes, feel the relaxation and repeat the next day.

Which ever way you choose to try it first, lets take this challenge and meditate at least once daily for at least 5 minutes for the next two weeks.

Lots of Love,


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