Understanding Sleep And How To Overcome Insomnia

sleepYou’ll spend approximately one-third of your life sleeping. With that said, do you know what actually happens to your body when you sleep? Do you know how much sleep you need, or the conditions that can help you make the most of the hours you spend sleeping each night? Understanding sleep is crucial to your well-being. The following are some common misconceptions about sleep:

1. “I should get as much sleep as possible.”
A lot of people overindulge in sleep on a regular basis. Why? Because so often we don’t get enough sleep. We try to compensate by sleeping for long stretches of time when we can. However, that’s not necessarily a healthy way to go about recharging. Sleeping can be compared to eating. We all know that both eating too much and eating too little on a regular basis are unhealthy habits. In a similar way, not getting enough sleep or getting too much sleep can both have negative effects on your health. Instead, you should try to get a moderate amount of sleep each night in order to feel energetic, alert, and awake. It’s okay to sleep in once in a while, but sleeping too much in general will leave you feeling lethargic and sluggish.

2. “I need caffeine to not be tired.”
Caffeine doesn’t take away tiredness; it prevents you from sleeping. When you drink coffee or another type of caffeinated beverage, your body cannot shut down – you’re forced to remain awake. This means that you may very well still feel tired, but you’re not sleepy. People who claim that they can’t start their day without one or two cups of coffee are biologically addicted to the effects of caffeine. When they don’t get their fix they experience withdrawal symptoms, including fatigue. Caffeine has also been found to reduce sleep quality, making a person more tired in the long run. Finally, since caffeine prevents you from sleeping, people who drink caffeine late in the evening or frequently during the day can have difficulty falling asleep at night.

3. “There are two states of consciousness: sleeping and being awake.”
Actually, this isn’t true; consciousness should be viewed on a continuum. That is, there are varying levels of consciousness or awareness. When you’re in a state of deep sleep, you don’t experience consciousness at all. While dreaming and while awake, you experience partial consciousness. The only way to experience pure or total consciousness is through meditation.

4. “I feel tired when I wake up because I didn’t get enough sleep.”
The amount of time you spend sleeping is only one factor contributing to how you feel when you get up in the morning. Sometimes, not sleeping enough can make you feel tired. But other times, you might suffer from poor quality sleep. If you wake up at frequent intervals during the night, if you have troublesome dreams, or if you are uncomfortable as you sleep, you might wake up feeling tired. In addition, if your alarm goes while you’re in a state of deep sleep you’re more likely to feel sleepy than if you wake up in the midst of a dream.

5. “Everyone needs 8 hours of sleep per night.”
It’s a commonly-held belief that everyone needs at least eight hours of sleep per night. However, that’s not necessarily the case – in fact, people have different requirements when it comes to sleep. According to the National Institute of Health, the average adult needs approximately 7 – 9 hours of sleep per night. You need to learn from experience in order to understand how much sleep you need. But if you feel like you could sleep forever without waking up feeling well-rested, you should focus on the quality of the sleep you’re getting.

By understanding sleep, you can learn to optimize the amount and quality of the rest you get. For more tips on how to optimize the time you spend sleeping, the Founder of The Stillness Project, Tom Cronin, has written a step by step guide on how to overcome insomnia and sleep soundly every night! Find out my by clicking below:

 

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Sources:
“How Much Sleep Do You Need?”
http://www.helpguide.org/life/sleeping.htm

Build Self-Discipline in 10 Days

 

corporate_meditationWould you like to have the inner strength to rid yourself of bad habits, learn new skills, and develop and grow as a person? Self-discipline can help you make a plan and stick to it. Find out how to easily build self-discipline in 10 days with this simple plan:

Day 1: Evaluate your strengths and weaknesses.
If you would like to build self-discipline, the first thing you need to do is identify the areas of your life which are lacking. Do you have a soft spot for greasy foods or a tendency to spend too much time on the couch and not enough outside? You need to recognize the improvements you would like to make before you can use self-discipline to implement a change.

Day 2: Take one step at a time.
Nobody is perfect. There might be more than one change you would like to make in your life. Nonetheless, you should focus your attention on one thing at a time instead of getting overambitious and addressing too many things at once.

Day 3: Get motivated.
Before you can become disciplined, you need to feel motivated to change. Make a list of all the reasons why you would like to make that change in your life. Will you be healthier, happier, or more productive? Will the change benefit anyone aside from you? Your motivation will increase with every reason you come up with.

Day 4: Make a plan.
It’s easy enough to understand that you need to make a change in your life, but how can you actually implement that change? While making a plan to change you should identify all possible areas of weakness – when will you have difficulty sticking to your plan or saying no? Practise dealing with those situations.

Day 5: Change your mind.
Your mind is the biggest obstacle you’ll face while trying to build self-discipline. You have to learn how to overcome how you feel at any given moment, something that can only be accomplished through mental Stillness. By practicing Stillness on a regular basis, you can filter out the negative emotions that cause you to want to give up on your goal.

Day 6: Make it public.
Studies have shown that people who tell others about their plans or goals to change are more likely to go through with them. Not only should your friends and family give you support as you strive for self-improvement, you’ll be more likely to stick to your guns if you know that other people are invested in the outcome.

Day 7: Start small.
As you move forward with implementing your plan to build self-discipline, recognize that making a long-term change doesn’t happen overnight. Going “cold turkey” with whatever change you would like to make is sometimes too extreme, and you’ll find you can’t keep it up for a long period of time.

Day 8: Empower yourself through change.
Every time you make a positive step towards building self-discipline, no matter how small, recognize how empowering it is. It feels good to make good choices for your life, and your family and friends will be proud of you when you do the right thing.

Day 9: Evaluate your progress.
After a little over a week, evaluate how you’re doing. What did you struggle with in the last eight days? What did you do well with? By taking an honest inventory of your progress, you can identify the areas you will need to improve in order to build your self-discipline.

Day 10: Reward yourself.
Remember to reward yourself when you make the right choice. Choose a reward that is in line with your goal to change, i.e. if you’re trying to cut out junk food, reward yourself with a “healthy” junk food substitute that you enjoy, such as flavored rice chips or sorbet instead of ice cream. It’s important that you recognize your own progress and give yourself credit for all that you do.

You can build self-discipline in 10 days! The ten steps above should strengthen your inner resolve, it can also help you develop the mental strength you’ll need to implement change and maintain self-discipline over the long-term. If you would like some assistance with self-discipline then the Empowerment Series is for you! Here you will receive 3 x 1 hour audios on living a life of purpose, manifesting abundance, and finding love. You will also receive a companion book for notes and three ebook versions of the audios. Click here to find out more.  


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How To Create A Vision Board And A Magnificent Life!

 

vision-board-2014-crossfit-round-rockFor the past few weeks I’ve been re-assessing my Vision Board. I visit this regularly and check it is up to date and aligned with my vision for life.

What’s a vision board did I hear some of you ask?

Some of you will not only know of them, but actually use them. One friend of mine told me that she manifest everything on her vision board this year!

So a vision board is a large board with affirmations or images of things that you would like to manifest in your life in the year ahead. Each morning and night, as you rise and as you go to bed, you look at this board, feel the energy of the images or affirmations and then let it go.

How does it work? Well by looking at the image and feeling the energy of it, this leaves an imprint of it embedded into your body. By letting it go and not being attached to it dissolves the neediness and the “wanting” which would normally push the vision further away from you. What’s important here is to not ‘wish’ for the outcome, but to feel what it feels like for the outcome to have already happened.

The laws of attraction will simply do the rest. You’ll be quite amazed at how Nature, The Universe, or whatever you’d like to call it, effortlessly goes about creating circumstance that enables the manifestation of your visions.

It can be anything from where you’d like to be in your career, relationships, wealth, living environment, level of consciousness, amount of love or happiness you are feeling, or state of health.

Think of it like the captain of the ship knowing which port he is going to before he embarks upon his trip.

So how do you want life to pan out? Where do you see yourself in 12 months time? How would you like your life to change? Because it’s going to change, that’s one thing you can be assured. It’s a matter of how much do you want to play a role in it ?

This is how we become Creators of our lives. This is empowerment. To receive ongoing assistance with realising your visions, you might like to consider the Zen Academy For Transformational Leadership. This is a powerful 12 month program that has been changing lives all over the world!

“There are no words to express how blessed I feel to be a part of this amazing group. Thanks Tom”- SC
“Thank you sooooo much, very excited and inspired to get this journey really rolling!!!!”- ZT

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How To Dissolve FEAR From Your Life

I have something that I have to tell you. I recently experienced F.E.A.R. Yes, it’s true! Now for many of you of this may not seem that unusual. I mean everyone experiences fear at some point in their life right? But you see, I am a meditation teacher, and I’ve been practicing meditation twice a day for 17 years. What I teach is a technique that reduces F.E.A.R. And yet after all these years, I recently came down with a case of it. It wasn’t fun.
 

What is F.E.A.R.? Future Events Appearing Real. It is a removal from the present. It’s a mental projection into the future, into an imaginary event. So there I was, in sunny Fiji with my lovely family having a wonderful holiday. The fresh warm air rustling among palm trees, warm sun on my skin, the pacific ocean lapping at my toes, delicious food, lots of lightness and love. I was present; there was nothing but the now. Nothing but the sheer simplicity of being there, right there, in sunny peaceful Fiji. My world was bliss.

And then it happened. I was removed from the present and projected into the future. That’s when the F.E.A.R. arrived. You see it was triggered by three events in the space of about 2 hours all revolving around my future career prospects. To let you in on the situation there is some vulnerability about my day job, as many other people are experiencing in the world today. While I was in Fiji I received some phone calls and messages from friends that have had their world turned upside down as their careers and financial stability were removed from them. This triggered my mind to suddenly run rampant with all these imaginary scenarios and then wham! That was it; I was removed from the present and propelled into some un-real future!

What then happened? My entire holiday changed, well for a few hours anyway as I to grappled that mind of mine back from its very creative thinking process. I felt heavy, I felt scared, I felt withdrawn and low on energy. I lost that spark and fun playfulness with my family. I was no longer present and reveling in the deliciousness of what was all around me. This is the power of F.E.A.R. It has such a strong vortex that it will totally distort your present situation. How many times have you been lying in bed at night, all snug and cozy under the doona, your head on a soft pillow, your present moment totally safe, warm and nurturing, and yet you are off in some future event that totally removes you from the now? Your whole physiology shifts. You can’t sleep, your heart races, your skin crawls, you get hot, uncomfortable and you are deprived of sleep? Sound familiar?

Unless you are being attacked by a sabre tooth tiger or a marauding tribe, there is a good chance that your present moment, that is, what your senses have to offer you, is absolutely fine and beautiful. Most of our fear-filled scenarios never actually happen and yet we spend so much of our time in our mind projecting into the future.

So how did I deal with this F.E.A.R.? Firstly, meditation. This technique holds the key to being present. The simple repetition of your a mantra will quieten that busy mind and settle it back into the present. Secondly, outside of my meditation, I brought more attention to what my senses were detecting. What was I hearing right now? What was I seeing right now? What was I tasting right now? What was I smelling right now? What was I feeling right now? By bringing my attention to my senses it brought me back to the present. I went from these imaginary scenarios in the future that were totally unreal, back to Fiji, back to the paradise around me.

Aaah, the simplicity and lightness of right now. Out of the mind and in the senses, in the NOW. Free from F.E.A.R. I was in heaven again. Heaven on Earth.

If you’d like to receive monthly coaching to keep you on track with life then join us at the Inner Sanctum. These 1 hour coaching and global meditation sessions will elevate and inspire you. This is what others had to say about their Inner Sanctum experience:
“Words cannot express how honoured I was to be a part of the call today. Your wisdom, passion and serenity are infectious” FK

You can be a part of these calls from anywhere in the world and they are open to everyone. Plus you will have access to all the previous calls which will be stored neatly in your dashboard. Join the Inner Sanctum by clicking here.

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How to Build Self Discipline in Five Easy Steps

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Having self-discipline means having the ability to choose what you know is right, regardless of what you may be feeling at any given moment. If you’ve recognized the need for a change in your life – perhaps you would like to quit smoking, or eat healthier, or spend less time checking your email and more with your kids – self-discipline is what you need to implement that change and stick with it. There will be times when you feel the pull to have a cigarette, or break with your diet, or check your inbox one more time instead of playing soccer with your daughter, but you have to train your mind to overcome those urges and say no to whatever bad habit you would like to get rid of.

You can learn how to build self-discipline by following these five simple steps:

1. Take stock for change.
Before you can use self-discipline, you have to want to make a change in your life. Take stock of all the areas of your life and identify which areas could use some improvement. Do you eat healthy and exercise regularly? Do you enjoy healthy relationships with your family members? Do you want to learn something new but haven’t put in the time? When you make an honest evaluation of your life you can see where you stand to grow. You know better than anyone else what is best for you, and this knowledge can help you to identify where you might be going wrong.

2. Bring your awareness to your goal.
When you have your goal in sight, you need to bring your mental awareness to that goal. By cultivating Stillness through meditation, you can address all of the worries and anxieties that might be resting in your mind. You need to actively dismiss those thoughts that are defeating or pessimistic in nature, and Stillness Sessions can help you to do so. When you quiet your mind through Stillness you can easily overcome your basic conditioning. The Stillness Movement is a shift towards mindfulness that will help you to build self-discipline.

3. Plan to Change.
Make a detailed plan with regards to your goal. Remember to include a contingency plan to get back on track in the case of a slip-up or lapse. Try to go over the various situations you’ll encounter while trying to go through with your plan. For instance if you’re trying to reduce the amount of junk food that you consume, you might ask yourself the following questions:
• What is my personal definition of junk food? Which foods do I typically eat that I know are unhealthy?
• How will I control whether or not these items enter my home?
• What will I do when someone offers me one of the junk food items?
• Who will offer me these items (friends, spouse, co-workers, family)? How will I respond to them?
• Who will I tell about my goal to eat healthier (remember the more people you tell, the more likely you’ll be to follow through on account of social pressure)?
• When do I typically feel unable to resist these items (i.e. after lunch, after work, at social events)
• What will I allow myself to eat in exchange?
• Will I give myself a day-off from eating healthy?

4. Implement your plan.
When it is time to put your plan into action, start exercising your self-discipline. Remember that you may slip up from time to time, but one or two instances of failure shouldn’t be reasoning to give up your goal. Think of how great you feel each time you follow through with your goal and try to remember that feeling in times of weakness. Give yourself credit when you deserve it and remain focused on your goal if you lapse in the implementation of your plan.

5. Re-evaluate.
After a few weeks, see how things are going. Through your Stillness practice you can once again bring your awareness to the fears that might be lurking in your mind. Perhaps you slipped up a few times – think about what happened when you gave in and how you can prevent it from happening again. And when you cultivate mental Stillness on a regular basis your self-discipline will increase until you’ll no longer have to ask how to build self-discipline – you’ll feel it.

Start your meditation journey here with our 21 day meditation program. 

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