Do You Need Help Sleeping?

What happens when you lay your head down on your pillow each night? Do you struggle to fall asleep, tossing and turning in your bed and wondering what could be preventing you from sleeping? Perhaps you get up several times each night, feeling wide awake. Or maybe the slightest noise rouses you, to the point where you feel as though you’re not actually getting rest. Don’t you wish you could close your eyes and fall into a blissful sleep quickly all night long, then wake up feeling well-rested and rejuvenated in the morning? If you need help sleeping, you’re not alone.

Insomnia is a big problem in today’s society and it can occur for a short period of time (acute) or in repeated episodes throughout your life (chronic). Surprisingly enough, not being able to get sleep has nothing to do with whether or not you’re tired. In fact, insomnia can occur for no reason at all or it can result from mental and physical health problems such as:

• Stress
• Depression
• Anxiety
• Pain
• Cancer
• Arthritis
• Substance use/abuse
• Heartburn.

Life events can also have a profound impact on your body’s ability to get rest. Significant stressors including job loss, the breakup of a significant relationship, death, or even pressure to perform at college or in a job can cause acute insomnia, which can develop into a more serious, long-term problem if it persists for longer than three weeks. The cycle of insomnia is debilitating, often resulting in extreme fatigue during the day, as well as irritability, frustration, and mental disorganization when sleep does not come. The problem comes full circle when you feel additional stress in knowing that you won’t be able to fully rest.

Your mind can sometimes be the most significant roadblock in the way of your getting sleep. When your mind is stuck in this pattern of worry and anxiety, or over thinking, your body stops producing the hormones you need to rest and focuses instead on promoting hormones like adrenaline and cortisol, which serve to keep you awake.

If you want to learn to overcome your brain’s natural response to stress in order to ensure a better night’s rest, you need to learn how to fully quiet your mind. This can be achieved through the practice of Stillness-centered meditation. When you strive for mental Stillness, you learn how to effectively filter out the many defeating or anxiety-inducing thoughts that enter your brain. You’re able to rise above to a level of calm that is blissful, and when you lie your head down on your pillow you’ll fall asleep within minutes.

Tips for a Better Night’s Sleep
Achieving adequate rest can be a difficult. If you need help sleeping the following tips can help you to get to sleep and stay asleep on a nightly basis.

• Keep a regular sleep schedule. Your body will naturally gravitate towards a regular cycle of between 6-9 hours of sleep per night. If you go to bed around the same time each night and set your alarm for the same time each morning you’re more likely to feel tired when it’s time to sleep and awake when it’s time to wake up. I’d recommend Getting to bed by 9.30pm, reading for 30 mins and then lights out by 10pm.

• Get enough exercise. Spending all day on a computer or sitting can leave you feeling restless and prevent you from getting sleep. When your body feels tired, you’re more likely to feel ready to rest – just remember not to exercise before bed.

• Avoid Caffeine. 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.

• Reduce Technology. It’s hard to separate us from our phones and computers these days. It’s almost they have become an extra limb. However the use of technology especially prior to sleep time will have a stimulating effect on your nervous system and prevent a good night sleep. Shutting down the phones, computers and turning off the wifi around 9.30pm will improve your sleep.

• Practice Stillness. If you need help sleeping, the most significant thing you can do for yourself is learn how to actively quiet your mind. Stillness Sessions or meditation can enable you to overcome whatever stress you may be experiencing by calming your thoughts. When your mind gravitates away from worry, stress, and anxiety, you can experience the bodily restoration that only sleep can give you.

All these tips are spelt out in my book Faster Deeper Sleep which you can get sent straight to your email by clicking here.

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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 Build Self Discipline in Five Easy Steps


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. 




How To Build an Abundance Mentality

Abundance-1“Yadbhavam Tat Bhavati”

This beautiful sanskrit phrase means “What we think we become”.

What is Abundance?
Abundance is that feeling you get when you are totally happy. It’s a no-worries, go with the flow, happy-go-lucky state of being. You know you feel abundance when you are actually grateful for your life and everything you have. The remarkable thing is that abundance is a way of living; it’s not reflective of what you have or don’t have. Moreover, it doesn’t mean you won’t face problems. Rather, the abundance mentality is a way of thinking and behaving that makes every obstacle you face more than manageable.

When you develop this attitude, you actually start to create and attract the kind of life you want. It’s based on the universal law of attraction; that is, if you are constantly positive you’ll also attract positive people, events, and actions. The premise is simple but the results are astounding.

The Elusive Abundance Mentality
But let’s be honest, does anyone actually have an abundance mentality? Maybe some grinning Buddhist monks? It’s only reasonable to wonder whether or not it’s actually possible to feel a sense of abundance all the time. After all, we all face problems and life will never be perfect. In fact, sometimes it’s downright disheartening.

The truth is that your mentality plays a huge role in how successful you are at overcoming whatever gets you down. When it comes to addressing your problems, the way you see things really does affect the outcome.If you have an unshakable belief in your ability to overcome, and if you act as though you’ve been blessed with abundance no matter what, you’ll be more likely to attract a solution.

The Stillness Movement
So how can a person develop this beneficial mentality? You have to learn how to change the underlying frequency of your being. Both your level of consciousness and your physiological makeup are involved in this transition – and you’ll go from feeling unlucky to feeling prosperous. It`s a shift that is accomplished through Stillness. In the act of meditation you will change how you feel as you transcend beyond the idea of your problems. In this stillness there is no longer right or wrong, good or bad. In this balanced state your feeling level changes. This in turn changes what you attract. We expand on this in great detail in the Empowerment Series. Here we have three one hour audios on Attracting Abundance, Living A Life Of Purpose and Finding Love. You can find out more about the Empowerment Series by clicking here .


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Ask Yourself: What is My Purpose in Life?


These days it’s easier than ever to get caught up in a lifestyle that’s centered around achieving success and acquiring wealth. Family values and fulfilling relationships have been replaced with iPads and fancy cars. Indeed, our society is hell-bent on promoting the idea that money buys happiness and those that don’t have money aren’t able to experience all that life has to offer. While it’s true that money can help you to lead a life that is comfortable, it certainly isn’t everything. Life is too short to waste time doing things that don’t allow you to grow as a person. Although we all desire money and success, if you don’t enjoy what you do it’s not worth it in the long run.

At times in life we’re forced to evaluate exactly which direction we’re headed in. There may be mornings when you wake up and you feel compelled ask yourself what is my purpose in life? Certain events can cause you to give some thought to exactly where you’re going and why you’re going there. For instance, the death of someone close to you might cause you to let go of a grudge you’ve been holding against someone you once loved. Or, getting laid off from your job might inspire you to go back and pursue the degree you always aspired to get. Emotionally traumatic events such as breakups or divorce can also cause you to re-evaluate who you are as a person and how much or little you’ve grown over the years. All of these experiences are inherent our existence as humans.

But really you shouldn’t wait until you’re forced to make a dramatic change in order to evaluate what is important in your life. You can do it anytime. Simply picture the day of your funeral. What will people say about you? What contributions will you have made to improve the lives of others? And what would be the most important thing to you if you were facing death – is that what you’re doing right now?

It can be overwhelming to realize that you need to make some changes in your life. Perhaps you haven’t been the best parent or you would like to cut back on the amount of time you spend at work and increase the amount of time you spend giving back. It doesn’t take much to set yourself on the path towards changing your life for the better, so that you’ll leave behind a legacy when you go.

Of course, this change isn’t going to come just like that. You’ll need to slowly work on making changes to your lifestyle to add meaning. This can be achieved through the practice of Stillness-centered meditation. The Stillness Movement is a shift towards mindfulness, inner peace, and personal development. Through Stillness Sessions, you can learn to quiet your mind. You’ll gain the ability to see your life for what it is, and recognize the things that you enjoy the most. Stillness allows you to understand the purpose of your life.

Find Your Purpose

Perhaps you’re not happy where you are right now, but you don’t know what it is you truly enjoy. Sometimes a person needs to get out in the world and find his or her purpose. Through life experiences like traveling, people are able to gain clarity and see the world in a new light. In the grand scheme of things you’ll realize that it doesn’t matter how much you have or what you do, so long as you are happy and you can take some meaning out of each and every day.

Don’t wait until your life gets shaken up to evaluate you purpose. The next time you ask yourself what is my purpose in life, try to make your mind Still and listen to the ideas coming from your source. When you practice Stillness your mind becomes quiet and nagging thoughts are filtered before you become consciously aware of them. It’s only at this particular state you that can see your life clearly and really understand what you need to do to gain meaning.

If you feel you require some guidance to find your life purpose or would like to share your talents with the world as a Transformational Leader, then explore the Zen Academy by clicking here.

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Overcoming a Fear of Confrontation


Do you have a fear of confrontation? Would you like to learn how to overcome your fear? Would you like to find out how to address conflicts in a healthy way?

Life would be a piece of cake if we never had to fight with anyone, right? Wrong! Unfortunately, arguments, disagreements, and clashes of opinion are normal, and you should expect them to happen from time to time. Healthy confrontations can help you to resolve your problems and move forward with your life. Imagine you’re in a relationship with someone. You’ve been with that person for a year or two but you’ve stopped feeling as though you are growing; your relationship has become unfulfilling and it lacks passion. You wonder whether you are actually in love, or just comfortable. When you confront your partner honestly and openly, you will undoubtedly come to a conclusion – to stay together and try to fix the things that might be broken in the relationship, or to go your separate ways. In both cases you are taking a step forward that will bring about some sort of solution.

When someone is frustrating you at work you should behave in a similar way. Let that person know their behavior is bothering you, discuss reasons for the behavior and possible solutions, and try to move forward. If you go about it the right way, using confrontation to address your problems can be beneficial for everyone involved.

People who have a fear of confrontation aren’t able to assert themselves. The idea of discussing a problem you have with someone makes you uncomfortable, anxious, or avoidant. However, this inability to face problems and people that trouble you also has an impact on your life. You are susceptible to being undermined by people, going along with things you don’t want to do or don’t believe in, and having trouble standing up for yourself and your ideas. In the end, it is impossible to lead the life you would like to with a fear of confrontation.

However, you must keep in mind that somewhere along the line, you were conditioned to feel fear in response to confrontation. Perhaps speaking up got you into trouble as a child. Or perhaps you had a bad experience when you stood up for yourself. When these kinds of experiences accumulate, it can cause you to believe that confrontation is something to be feared. So how can you overcome that conditioning? When you practise Stillness, you can actually clear your mind of the worries, anxieties, and defeating thoughts that you have gathered over the years. You progress to a state of inner peace, where your mind expresses your ultimate reality. Practising Stillness is a healthy way to overcome a fear of confrontation on your own. All you have to do is take the time to find out more.

Tips for Confronting Others
Once you’ve gotten over your fear of confrontation, the next step is to find out how to actually confront other people in a healthy manner. Let’s face it: if you don’t learn how to correctly talk about your issues with other people, you might end up back at square one by approaching that person in an aggressive or combative manner. The following tips can help you when you’re actually trying to take up a concern you have with someone else:

  • Approach conflict like a riddle that you want to solve. When you discuss the issue with the other person, be sure to identify all of the stakeholders and how they are affected. Assert that you are trying to find a solution that works for everyone and ask that person what they would do in that particular situation.
  • Maintain a good rapport with people. If you are on good terms with everyone, you’ll be less likely to face problems when you bring up your grievances. If you are cooperative and agreeable most of the time, people will be more likely to take your problem seriously and cooperate with you to find a solution.
  • Watch your language. Use language that is constructive. Don’t attack the person – that will only make them defensive. Instead, describe the actions or situations that are contributing to the problem.

If you would you like to learn more about healthy conflict resolution and overcoming your fear of confrontation, take some time to understand how cultivating Stillness can help.

Let Stillness help you overcome your fear of confrontation.
Sign up for a three free video Session today by clicking here!