5 Tips for a Happy & Healthy Mind

Related imageWhat kind of information do you like to fill your mind with? Do you find yourself constantly reading cheap or free newspapers only to find there is a terrible story in it that upsets you? Or perhaps you get caught up in other people’s opinions and conversations and find yourself agreeing to things that you actually don’t agree with!

Did you know that you are heavily influenced by the people you surround yourself with on a regular basis? In fact, you pick up behaviors, mannerisms, opinions, beliefs and oodles of other information that your brain unconsciously absorbs, resulting in similar behaviors.
If you want to make a change, grow or break a habit or routine, look to your environment – the people around you, where you work, what you read and how you speak to yourself. All have significant influences on what you are internalizing, and have an impact on how you live your life.

Here are five tips on keeping a healthy mind to help you on your way!
1. Meditation/Mindfulness
We read about the profound effects that meditation has on our mind, but how many of you actually do it on a daily basis? When you meditate, you are giving your mind time to clear, reformat itself for all the new information that is going to be taken in the following day, or day ahead.
2. Media
As important as it is to be aware of what is going on in the world, the media is very centered on pain and negativity. This fuels pessimism, and ideally it’s best to avoid subjecting your mind to it regularly. There is no point in being stressed or worried about something you have limited control over; it’s a pointless waste of energy. Also, beware of brainwashing; all is not necessarily as it seems, and the media are great at exaggerating and bending the truth. If you want to make a difference to the world in some way, you could seek out some voluntary work or donate to a charity.
3. Surround yourself with people who give you opportunities to grow.
Friendships and relationships are based on love, and love is energy. When the frequencies change, you will find that particular friends and relationships may drop away, or you don’t feel you have anything in common with them any longer. If you continue to hold on to relationships which no longer serve you, they sap your energy resources or distract you from focussing your mind. Don’t be afraid to let go if you feel the time is right; you will find that new opportunities will arise as a result. You never know who that next amazing person/teacher/friend/lover/mentor is going to be!
4.  Eat healthy
Of course, eating healthy and staying hydrated are really important for brain function.
The experience is different for everyone, which is why only you know what your body needs and would benefit from eliminating. You can experiment by cutting out a certain food or drink for as short as a week if you suspect that your body is rejecting it. The turnaround time is normally five days to completely flush it out of your system.
5.  Spend your time doing something you LOVE!
The most important thing of all is to ensure you spend time doing a hobby or activity you love. When we participate in doing something we love, we radiate so many positive emotions, all magnetizing out into the universe to bring you back more joy and happiness. So many people get stuck in a rut and lose focus on what is important and brings them pleasure. Find something you love to do, and do it daily. Make time for it, and even better, make a career out of it! Life is supposed to be an enjoyable experience. Of course, you can learn through pain, but why learn through pain when you can learn and grow through pleasure?



Read This Before You Give Up On Your Meditation Practice

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Five Tips for Breaking Your Tech Habit

Words Can Change Your Brain

How to Live What You Believe

When Worrying Takes Over

15 Simple Ways to Spread Happiness and Kindness Around You

How to meditate in ten minutes

Mindful Living

Interesting Psychological Facts That Explain Why We Are The Way We Are

6 Signs You’re a Productivity Addict


10 Things You Can Do Today to Attract Positive Energy

10 Signs That You’re Fully Awake

Meditation Helps You Change Habits

Why Vegetarian Diet is Important for Spirituality and Meditation?

Opening the Third Eye: Powerful Ancient Practices for Activating the Pineal Gland and Expanding Consciousness

Third Eye Meditation : Positive Results Or Benefits of Opening Third Eye

Third Eye Meditation Negative Results Or Side Effects After Finishing the Third eye Opening Exercise


Read This Before You Give Up On Your Meditation Practice

There’s a lot of information out there about meditation, and it can get very overwhelming and confusing, to say the least. Along the way, a lot of mistakes happen, even if you’re an advanced meditator. If you ask me, knowing which mistakes are the most common can take your practice to the next level and stop you from giving up on your practice.

Here are the five most common mistakes people make while meditating:

1. Not truly understanding what meditation is.

You know it’s good for you, you understand that it raises your vibration and can help you to achieve a higher consciousness level. But there’s more to it than that. When you’re meditating, you are achieving spiritual awareness on a conscious level.

This means you are aware of your spiritual body and your physical body at the same time while you’re conscious (and by that I mean not sleeping). It’s very important to understand this because you’re accessing your spiritual tools when you’re in a meditative state. You quiet the mind when you achieve a relaxed state. This allows you to become more aware of your spiritual body.

While in a meditative state, you can access both bodies and the information they hold at the same time. When you consciously become aware of your spiritual and physical body at the same time, you have a lot more access to the spiritual tools you were born with. And these tools can be very helpful in everyday life.

2. Not knowing what it means to “achieve” a meditative state.

A common misconception is someone thinking that in order to achieve a meditative state you need to be in a quiet room, sitting in a certain position, controlling your breathing. Here’s the thing: Most people are meditating every day without even knowing they’re doing it.

A meditative state can happen when you’re staring at the TV, when you’re staring into space, when you’re daydreaming or relaxing in a chair, and even right before you fall asleep. When your body is relaxing and your mind is quiet, you naturally achieve a meditative state.

But this can actually create a problem. You don’t realize that when you’re relaxing, falling asleep, or driving home from work—that’s when you’re most likely to stress out about your day. What is happening then is that most people naturally achieve a meditative state on their own. They are usually going over all of their problems, so it’s a Catch-22. And when you get into a meditative state, it’s the most powerful time to visualize.

3. Not understanding what being in a meditative state feels like.

You can feel dizzy. You can feel vibrating inside your body or even like you’re vibrating outside your body. You can feel like your arms are shaking or your legs or your body. You can feel like you’re being pulled upward.

You can also feel as if your energy spills into the entire room, as if your spiritual body protrudes from you, almost like you can touch the walls with your body. There are a lot of different variables on how meditation might feel to you. It’s not cut and dried. Some people think you’re supposed to feel a certain way or you didn’t achieve a meditative state. That’s simply not true. If you release all expectations, then you’re going to take a nap or go to sleep. Then you allow yourself to approach the edge of falling asleep, and your body will naturally go limp and relax. And your whole body will relax. It’s more natural.

4. Thinking there are strict rules for how meditation has to happen.

You must be sitting up. You must meditate at a certain time of day, each day, and be consistent. You must be sitting in a chair. You can’t eat red meat. You can’t fall asleep!

Actually, none of that matters. It’s interesting how many rules people want to meditate by, but you’re naturally a spiritual being. You access the spiritual part of yourself every single day. It’s not something you have to work to achieve, it just is. What you should work toward is being aware that it’s happening.

It’s happening whether or not you’ve ever consciously meditated a day in your life. It’s happening, and you are spiritually achieving.

5. Thinking one type of meditation is better than another.

Meditation is being spiritually aware on a conscious level, so it doesn’t matter how you achieve that awareness. If it’s guided meditation, then do guided meditation. If you don’t like guided meditation and you find your mind wandering, maybe try being more aware of your meditative state before you fall asleep.

Everyone meditates for different reasons. Everyone has a different agenda. Someone might want to have a deeper spiritual connection, someone else might want to connect with spirits, while others want to learn how to relax and lower their blood pressure.

There are no rules when it comes to achieving a meditative state. The key is awareness. Be more aware of when you achieve this state, more aware of how often throughout the day you achieve this state, and become more conscious of what you are doing and what you are thinking about while in a meditative state. Then utilize this time to the best of your ability.

Good luck!



A Happy Life May Not Be a Meaningful Life

Where is God? Everywhere You Want

13 Lesser-Known Facts About The Hindu Religion

The Top 5 Ways to Live Life to the Fullest

Imagine Yourself Happy

14 Things We Need To Stop Doing If We Want To Live A Better Life

Five Tips for Breaking Your Tech Habit

Words Can Change Your Brain

How to Live What You Believe

When Worrying Takes Over

15 Simple Ways to Spread Happiness and Kindness Around You

How to meditate in ten minutes

Mindful Living

Interesting Psychological Facts That Explain Why We Are The Way We Are

6 Signs You’re a Productivity Addict


10 Things You Can Do Today to Attract Positive Energy

10 Signs That You’re Fully Awake

Meditation Helps You Change Habits

Why Vegetarian Diet is Important for Spirituality and Meditation?

Opening the Third Eye: Powerful Ancient Practices for Activating the Pineal Gland and Expanding Consciousness

Third Eye Meditation : Positive Results Or Benefits of Opening Third Eye

Third Eye Meditation Negative Results Or Side Effects After Finishing the Third eye Opening Exercise

How to meditate in ten minutes

If you’ve decided to give meditation a shot, congratulations! You’ve also decided to improve your sleep, lower your blood pressure, increase your marital harmony and reduce your stress. In fact, setting aside a little time each day to get to know your mind is a great step on the path to an altogether healthier and happier life.

So let’s get started……


1. Get settled

Find a quiet space where you can relax.

Sit comfortably in a chair with your hands resting in your lap or on your knees. Keep your back straight – sitting at the front of the seat might help. Your neck should be relaxed, with your chin slightly tucked in.

Commit to spending the full time on the meditation, whether you find it difficult or easy.

2.  Breathe deeply

Defocus your eyes, gazing softly into the middle distance.

Take five deep, audible breaths: in through the nose and out through the mouth. On the last exhalation, let your eyes gently close.

3.  Check-in

Take a few moments to settle into your body. Gently observe your posture, and notice the sensations where your body touches the chair and your feet meet the ground. Feel the weight of your arms and hands resting on your legs.

Acknowledge your senses: notice anything you can smell, hear or taste, sensations of heat or cold.

4.  Scan your body

Slowly turn your mind inwards. Scan your body from head to toe, observing any tension or discomfort. Don’t try to change what you find, simply take note of it. Scan again, although this time notice which parts of the body feel relaxed. Take about 20 seconds for each scan.

Now turn your awareness to your thoughts. Notice any thoughts that arise without attempting to alter them. Gently note your underlying mood, just becoming aware of what’s there without judgment. If there’s nothing obvious, that’s fine, too.

5.  Observe the breath

Bring your attention to your breathing. Don’t make any effort to change it, just observe the rising and falling sensation that it creates in the body. Notice where these sensations occur – be it your belly, your chest, your shoulders, or anywhere else.

For a few moments, focus on the quality of each breath, noting whether it’s deep or shallow, long or short, fast or slow.

Begin silently counting the breaths: 1 as you inhale, 2 as you exhale, 3 on the next inhalation,and so on, up to 10. Then start again at 1.

While doing this, it’s completely normal for thoughts to bubble up. You don’t need to ‘do’ anything – just guide your attention back to the breath when you realize the mind has wandered off. If you can remember the number you’d counted up to and start again from there, or simply start from 1 again.

Don’t rush the breathing and just allow it to continue at its own pace and rhythm.

Continue until the timer sounds.

6. Allow your mind to be free

Spend 20-30 seconds just sitting. You might find yourself inundated with thoughts and plans, or feel calm and focused. Whatever happens is completely fine. Enjoy the rare chance to let your mind simply be.

7.  Prepare to finish

Become aware once more of the physical feelings: of the chair beneath you, where your feet make contact with the floor, your arms and your hands resting in your lap. Notice anything you can hear, smell, taste or feel.

When you’re ready, slowly open your eyes.

8.  Congratulate yourself

Well done! You just meditated for a full 10 minutes. Recognize how you feel—is it different from when you first sat down to meditate? Remind yourself of this feeling the next time you feel stressed or worried, and know that with just 10 minutes of meditation, you might feel a little bit better.


Meditation for beginners - building a habit


Do you wish to start meditating? Perhaps you have tried to start, but simply can’t find the discipline or time to start. If that is your case, you came to the right place. This is a meditation guide for beginners, to help you build a meditation habit.

This post is for those that are not yet hyper-motivated or hyper-disciplined, but know that meditation is beneficial, and need a bit of help from habit building science to start meditating.

These principles are designed to make creating a meditation habit as easy as it can be. It will guide you to create triggers, setup small tweaks in your lifestyle (to facilitate practice and remove obstacles), and also increase your motivation. What you will learn in this post will also be useful for creating any other types of habit in your life.

Seven Steps to Starting a Meditation Habit

In building a new habit, motivation is not everything, but it is definitely important.

The best way to develop motivation is to first understand what are your true values – goals, desires, aspirations – in life, and then to link the meditation practice with your values. By “values” I don’t mean personal qualities like “honesty” and “integrity” – I mean those activities & goals that most consume your soul. It is what you are hungry for.

 STEP 1: Discover your true values


Your values in life are those things that you love to think about, read about, talk about, and learn about. Go through the following questions to come up with your top 5 values.

  • How do you spend most of your time (apart from work)?
  • Where do you spend your money most?
  • What area in your life are you most reliable, disciplined and focused?
  • What do you most think about, desire, and dream about?
  • What do you love to learn, read about, and explore?
  • What inspires you the most?
  • Fast forward your life 10 years and look back. You are proud of achieving one thing. What is that?

Your values in life change by time, and so will your motivation to practice. So you might need to go through this process again after one or two years.

Action: List the five values that are most important in your life. 

STEP 2: Link meditation to your values


Now that you went through this soul-searching exercise, you have a better idea of what is truly important for you. We naturally feel motivated and joyful to do the things that help us live/achieve our values. So you need to discover how meditation will serve each one of your values.

The task is to write 5 ways that meditation practice will help each one of your values. Lets go through four examples of values: “Career”, “Parenting”, “Artistic Expression”, and “Spirituality”.


  • Meditation will give me the power of focus and concentration to improve my performance at work
  • Meditation will help me develop clarity in making the best decisions at every turn in my career
  • Meditation will give me the emotional balance to go through hard moments in my job (like redundancy, conflicts, etc.)
  • Meditation will improve my listening and relating skills, allowing me to be a better leader
  • Meditation will be a tool for replenishing my energies after a long day of work


  • Meditation will prevent me from snapping at my children without any reason
  • Meditation will help me set a good example of character for my child
  • Meditation will help me understand and better connect with my child, being truly present for him/her
  • Meditation will keep me sane when everything goes wrong
  • Meditation will give me knowledge about my biases, preventing me to force my children to go through things that aren’t for them

Artistic Expression

  • Meditation will give me more clarity over my own emotions and how to express them
  • Meditation will improve my creativity
  • Meditation will allow me to discover my unique voice and deeper drives in my art
  • Meditation will allow me to connect to higher states of consciousness, and bring that energy into my art
  • Meditation will open my eyes to appreciate art in newer ways


  • Meditation will help me see reality as it is, in a deeper level
  • Meditation will help me have a better control over my emotions and instincts, to live a spiritual life
  • Meditation will strengthen my self-awareness, which is the base of all virtues and transformations
  • Meditation will allow me to be who I am, truly
  • Meditation will free me from bondage to negative mental states

That’s the idea. Give some time to develop this. It may seem like a needless exercise, but this is actually hard wiring, in your brain, the importance of meditation. It is making it an essential tool for powerful drives that are already there.

The clearer you know how meditation links to your values, the easier it is to stick to the habit and prevent self-sabotage for your reptilian brain.

On the other hand, do understand that these benefits come by time, little by little.

Once you are done, have a break and really let sink in the importance of meditation for you.

Action: For each of your top five values, make a list of five reasons stating why meditation will help you fulfill that value.

To create a habit that sticks, you need to make it really easy for you to follow. It needs to fit well in your daily routine.

STEP 3: Commit to a time, place, and practice


The need to constantly make decisions about our daily activities and routine wears away our will-power. This makes creating any habit a forceful and frustrating endeavor. It doesn’t need to be like that.

So, for the habit to meditate, we want to have four very clear definitions. They are:

  • Time of practice
  • Length of the session
  • Place of practice
  • Tools to be used (cushion or chair, guided or unguided)

Practicing meditation at the same place and time, every day, makes it easier for it to become part of your life. After a couple of weeks, when its time to meditate, your body and mind “already know” and is naturally moving towards that activity. The familiar setting of time and place also helps your mind to be in the right state for the practice.

The most critical of these four elements is the time of practice. I strongly suggest the mornings, for several reasons, but whatever makes sense for you is ok.

Be sure that your commitment is precise and specific. For instance, “I’ll meditate for 15 minutes every morning at 6am, and on weekends at 8am” is pretty solid. There is no place for doubt here – you have made your decision once, and you don’t need to think about it anymore. You can set an alarm clock on your phone, and when it rings, you get the cushion and sit. Nothing to decide. Set and forget.

If, instead ,you make a vague commitment – such as “I’ll meditate a little bit every night after dinner” – you are setting yourself up for failure. After dinner the thought may come “should I meditate now or answer my emails first?” If you decide to answer your emails…. boom, you’re gone! After you are done with this task you may be too tired to practice, or may again postpone it in favor of another task. Better to free your mind from all these inner conflicts, and make a very clear commitment to yourself.

For the session length, don’t be too ambitious in the beginning. Take baby steps; start smaller than what you are capable of doing. This is very important. Start with something you cannot fail, and slowly increase as weeks go by and as your interest grows. You can even start with two minutes a day, and increase one minute every other day.

The smaller you start with, the easier it will be for you to keep up with it and never regress. If building habits is not easy for you, then it’s better start with 2~3 minutes per day, even if you can do 20 minutes. In the beginning, simply building the habit is what you are focusing on.

Decide also the place for your practice. Will it be in your bedroom, living room, or garden? Is that place going to be available for you, without distraction, at the time of your practice? If you need to speak to anyone about your new habit (to let them know you won’t be available at that time, and need some silence), now is the time to do it.

Finally, as to tools, make sure the meditation instructions are clear for you, and that you have a cushion or chair prepared for the practice. If you will be doing guided meditation, make sure you have already downloaded the app or tracks, and have them ready to go.

Action: (1) Decide when, where and how you will meditate; (2) Speak to people you live with to make sure there will be no disturbance during your practice.

STEP 4: Setup a trigger and a reward


At this point, it is pretty clear for you why you want to start meditation. You are motivated to do it and also have decided when, where and how to practice. You know how meditation will fit into your routine, and there is no more need to re-think or re-decide this.

So what you need to do now is to set up triggers, to make sure you don’t forget to do it. What to use as a trigger depends on you. You can get pretty creative with this. Here are some suggestions:

  • Setup an alarm clock on your phone five minutes before your meditation time.
  • Before going to sleep, put out your meditation cushion or chair next to your bed, so you see it when you wake up.
  • Paste some sticky notes on your bathroom mirror, so that after you brush your teeth you get reminded to practice. In this case, brushing your teeth is what we call an anchor habit.

Basically, you can design your environment in a way that helps you get reminded of your habit. Some call this priming.

The second element is the reward. We do things that feel good, or that give us something we value. So one way is to learn to appreciate the reward of meditation itself – how relaxed, refreshed, and calm your body feels after the practice. This is an intrinsic reward. You can also use journaling as a tool to help you appreciate meditation more, and feel good about sticking to it. For instance, you can take note of how you see meditation actually helping you to fulfil your values, and the insights you are discovering.

If you can go with the intrinsic reward, that’s ideal. If not, try attaching a extrinsic reward, such as “I’ll have a bite of chocolate after each time I meditate”.

You can also connect bigger rewards to milestones in your practice, such as 10 days, 30 days, 3 months, 6 months. For example: “After 30 days of daily meditation, I’ll give myself X [Insert here object of desire].” Get creative!

Setting up triggers and rewards is very important, both for reminding our brain of the habit, as well as for motivating it to continue doing it. According to behavior specialist BJ Fogg , and other researchers, a habit is made of three elements: cue, routine, reward.

  • Alarm rings (cue) —> sit to meditate (routine) —> feel good (reward)
  • When brushing my teeth, I see the note (cue) —> sit to meditate (routine) —> go have my favourite coffee (reward)

forming a meditation habit

So choose the triggers and rewards that make sense to you. Meditating every day will then be easier. Once you do it daily for a while, it becomes second nature and you may find that you barely need any trigger or external reward anymore.

Action: Choose and implement one or two triggers to remind you of your routine, and a reward for the practice. 

STEP 5: Be accountable


Accountability is a power tool to keep you committed to your habits. It is the use of peer pressure to your advantage. We want to look good in the eyes of others, and we want to report success, not failure. So if we tell people that we are starting a habit, and we know they will check on us after a few days (“How is your meditation going?”), we are more likely to stick to it. Public accountability can give us the needed push to build or change our habits.

Here are a few ways to bring accountability:

  • Announce on your social media that you are starting to meditate everyday.
  • Share your decision to meditate with your partner or a friend; if they are starting to meditate at the same time, even better.
  • Hire an accountability coach on Coach.me, one who is specialized in meditation (it costs about 15 USD a week). In this platform you will “check-in” into your habit daily, and your coach will be there, as an accountability partner, to monitor your progress, help you keep on track, and answer questions.

Some people even use the power of negative people in their life, to drive their success. For instance, by announcing, to a person that puts you own or disbelieves your capacity, that you are starting to meditate. Wanting to prove them wrong can be a strong drive. This is definitely not the best type of motivation to practice, so I wouldn’t necessarily advise this approach, as it can backfire. But I recognize that for some people it might be the only thing that works – so I’ll leave it here. Personally, I started my practice with the wrong type of motivation; as the practice ripened, it transformed the motivation behind it as well.

These are ways to put your word and self-image in the line. Some people also find that putting in money makes the drive even stronger. You can do this by:

  • Hiring an accountability coach (as mentioned).
  • Making a bet with a friend (“At the end of the month, if I haven’t meditated everyday, I’ll pay you 100 USD”).
  • Using an anti-charity.

Finally, keeping daily a journal of your practice, where you log your sessions and experiences, is another way to hold yourself accountable. The app I mentioned above also allows you to keep a log of your efforts, take notes, and visualize your progress.

Action: Find a way to have public accountability in your practice, via friends, social media, or apps like Coach.me.  

STEP 6: Have the right attitude


The easiest way to develop a habit – once you have the above structure in place – is to make it non-negotiable. “No matter what, I will meditate every morning before starting my day”. The no matter what part is the key.

“99% is a bitch; 100% is a breeze”. – Jack Canfield

Our mind is not always our greatest friend. If you think that perhaps under some “special circumstances” it’s ok to skip, your mind will question everyday if today is not one of those “special circumstances”. You will need to go through this questioning and decision-making situation very often – it will be a waste of energy, attention, and will-power. Don’t go down that rabbit hole.

If you need to be at the airport at 6am tomorrow morning, this may mean that you do only 5 minutes of meditation, or that you will go to sleep at 10pm tonight. Be flexible with everything else, except your commitment.

Action: Commit to a “never zero” approach. Success is your only option, 100% of the time.

STEP 7: Hang out with meditators (optional)


People we spend time with have a deep influence on our mental states and habits (see item 5 of this post). The same goes for things we read and watch.

So, having friends that meditate, reading books/blogs about meditation, watching YouTube videos and movies that feature meditation – all this helps in building up your motivation and clarity about the practice. Similarly with joining a meditation center (Buddhist sangha, yoga class, etc.) or participating in retreats.

This step is not absolutely needed, but it can be indeed helpful – especially if you wish to go deeper into meditation.

Action: Join a meditation center or Meetup; make friends with people who are meditating.

Dealing with Obstacles

The principles above are all you need, in terms of strategies, to build the habit of meditating every day.

However, once you start, obstacles will come. I don’t have the space to go in-depth about all of them here, but I will briefly speak about the main difficulties you may meet.


Obstacle 1: Getting involved in other things

digital distractions from meditationWhat happens if you are supposed to meditate at 7am, and at 6:50 you decide to just “quickly check my email” or browse social media? One click leads to another and, the next thing you know, you have been on your smartphone for the last 40 minutes, are now late to work, and will have to “skip meditation today”.

Some activities – especially consuming media on your smartphone, tablet, PC or TV – suck you into a black hole, with no determined end. It’s better to avoid doing them before your meditation time. Even if you do have the discipline to stop it when you want, it is still not advisable. Checking email, social media or news before your meditation will just fill your mind with thoughts. Your meditation will thus be less enjoyable and deep, making it harder for you to get that reward that you seek.

Remove the temptation. Set a clear rule for yourself of no internet until you finish your meditation. You can set your phone on airplane mode when you go to sleep, and put it back to normal after meditation ends. This will help.

Obstacle 2: Meditation is not going well

falling asleep in meditationIf your meditation itself is not going well, don’t let that stop you. Continue doing your practice to the best of your ability. Especially in the beginning, the focus is completely on just building the habit, not so much on the “quality” of your meditation experience. Sitting = success.

You can also search for more information about your practice, experiment with another type of meditation, or talk with more experienced practitioners.

Also make sure that your belly is not full when you go meditate. If you had a large meal, wait a couple of hours before practicing. The experience is better when your body is light and calm, and your mind is sober.

Obstacle 3: Negative feelings, self-sabotage, self-criticism

self-sabotage with meditation

Become aware of your negative self-talk. What excuses do you make for not practicing, or for questioning your commitment?

Get to know the self-sabotage techniques that you typically use. Make a list of the rationalizations you find yourself making, and write some answers to them. For example:

  • I woke up late today, no time to practice…” —> “Am I going to skip practice every time I wake up late? Don’t I have even 2 minutes to practice?”
  • Today I feel sick…” —> “But I’m still breathing! Let me sit for a couple of minutes and be mindful of my breath at least.”
  • I’m too agitated/stressed/angry now to meditate!” —> “That is exactly when I need to meditate the most! Let me sit, quiet my mind, and move beyond this disturbance.”
  • I just need to have a quick look at…” —> “Cool, I’ll have a look at that, but after I meditate.”
  • I have been sitting every day. It won’t hurt to skip just today…” —> “What will prevent you from thinking the same tomorrow? Thinking like this is the beginning of failure. Let me keep firm in my commitment, because I know its good for me.”
  • I’m not sure if I can do this.” —> “Why not? I’ve been doing it so far. Just continue, day after day, and these doubts will disappear.”
  • I’m feeling bored with my practice.” —> “Meditation is not supposed to be exciting. Feelings of boredom may come, and I can sit through them. Just like with any thought or feeling, I just notice them and bring my attention back to my meditation. This boredom cannot prevent me from practicing!”
  • I’m not good at this.” —> “This is not a competition. I’m just doing what I know is good for me.”

The type of disempowering thoughts that come up varies from person to person, but you can get the idea. Having “positive self-talk” prepared beforehand can help. You have the power to ignore these thoughts and stubbornly keep to your commitment.

Obstacle 4: Things are changing in my life

life is changingCan you foresee any trips, big projects, or other potential disruptions that may make it harder for you to keep up with your habit? What are things that might pop in and keep you from accomplishing this goal? What can you do to anticipate and prepare for them?

For example, whenever I travel, my portable meditation cushion is always guaranteed to be in the suitcase.

If your decision to stick to the practice is strong (that’s why we went through steps 1 and 2), your habit will survive changes to your schedule and life circumstances.

Obstacle 5: Feeling unmotivated

no motivation to meditateIt’s absolutely normal that our motivation swings. When this happens, and the swing down is strong, re-read your values list and the reasons why meditation serves what is truly important for you. Or read some meditation quotes!

Obstacle 6: Expectations

meditation expectationsExpectation is the antithesis of meditation. If you learn to do meditation for meditation’s sake, its wonderful benefits will come to you in time (not in one week though). Think of meditation like taking a shower, or sleeping. It’s simply something you need to do every day.

There are some results from meditation that are immediate. You immediately feel better, more at ease, after most practice sessions. Other results come in a few months – actually research shows that with daily meditation, even after 8 weeks you already have some noticeable results. And some deeper results may come as years pass by.

In any case, don’t get attached to expectations. This is one of the main reasons why people quit.

Final Words

It’s time to start! You now need to take a concrete step. Either go through these exercises now, or set a date in your calendar to do it. It’s important to go through these exercises on paper/online. Dont just go through it in your head. Research says that goals written down are much more likely to be achieved.

I’ve read that an action becomes automatic after it is performed for 66 days in a row; other’s suggest that is it after 21 days or 40 days. In any case, it’s clear that the effort for keeping up the practice, no matter what, is especially important in the beginning. Each time you sit to practice, it’s a small success, and you are strengthening those neuropathways in your brain.



10 Things You Can Do Today to Attract Positive Energy

Every moment you have a choice – to be at peace or to be in resistance. When you are at peace, you attract positive energy and when you resist you create negative vibes that reflect back on your being. It’s a simple choice and yet most people unconsciously choose to live in negativity.
It’s not your boss, colleagues, parents, ex or the traffic, but your own perception that creates stress and negative energy. Circumstances are neutral. You will generate positive vibes when your inner state is one of alignment and congruence, instead of being in resistance.


Here are a few tips to attract positive energy into your life by staying in touch with your inner peace and stillness.

1.) Start Your Day With Meditation


Any form of meditation is helpful but it’s best to keep it simple.

Just practice the meditation of becoming aware of your presence. You don’t have to sit in any strident posture; just relax and feel your consciousness or presence in the midst of the thoughts and emotions.

If you want, you can also consider chanting a mantra like ‘OM’ or ‘AUM’. Focus your complete attention on this sound and the vibration it creates in your body. This is a very powerful practice that creates a positive vibe throughout the body.

2.) Listen to Uplifting Music

Image result for music

The right music can heal and raise our vibrations.

Create a playlist of songs that have a positive affect on you. Listen to this playlist every morning immediately after waking up or while getting ready for the day.

Dance or move your body to the rhythm if you feel like. This is a great way to get your share of exercise for the day and in doing so, shake off that lethargic/draining energy from your body.

3.) Treat Everyone the Way You Want to be Treated

Treat everyone equally

A day is easily ruined when you start holding resentment against someone. Know that everything is oneness and though we appear as different forms, everything is the manifestation of the one true essence.

When you see others as yourself you will not harbor negative feelings and in turn your attitude will attract positive energy from the people around you.

4.) Let Go of Your Need to Control

Let go quote

Life is a flux and its nature is change. The more you resist the more a particular situation will persist.

Whenever you try to control a life situation, you will feel stressed out and this will generate a lot of negative energy.

Just imagine life to be a raging river, does it serve any purpose to struggle? Wouldn’t it be much more relaxing and peaceful if you just let go and allow yourself to float with the flow? People who stay surrendered and relaxed generate a lot of positive energy and attract the grace of life.

5.) Learn to See the Positive in Every Situation

Know that good and bad are just perceptions created in the conditioned mind. In reality every life situation is pure grace and is the manifestation of the one truth – call it God or Spirit or Energy. When you see every situation with this innocence, it will reveal its grace to you.

  • Brining Good Luck into Your Life by Changing Your Perception

6.) Visualize a Peaceful Life

Visualize a positive life

Your mind might be addicted to negative thinking; most minds are. You will have to consciously break out of this addiction if you want to attract good energy within you.

Stay conscious and see your mind churning out fearful images. Now, instead of giving energy to these thoughts divert your attention to visualizing a peaceful flow of life. Envision feeling calm and fulfilled. You will be amazed at the positive vibes you feel in your body.


7.) Stop Worrying About the Future

Worry has not served any purpose to this date for anyone. Whatever has to happen will happen, there is nothing you will achieve by worrying about it. In fact what you worry about will not even happen most of the times. So why waste energy dwelling on worries?

You are unconsciously creating a lot of negative energy inside you which is harmful to your whole being. Just plan practically and leave the rest to life.

  • Why do we worry and how to stop worrying


8.) Drop the Resentment Within

Drop the resentment within

The past is past, it has no reality than as a memory trace. Can you live in such simplicity? After all if you don’t continuously think up a bad memory you will not feel any resentment within. So just learn to forgive and move on. There is a lot positive energy in the simple act of forgiveness.

  • Letting Go Of Past Resentments and Freeing Your Mind


9.) Stay as the Presence Instead of the Ego

The present moment holds a lot of power within. You can tap into this power by learning to experience the present moment fully. As Eckhart Tolle puts it, ‘Be here fully!’.

Whatever task you are doing, try to become fully conscious of it. Be conscious of your surroundings, your thoughts and your actions. Of-course you cannot be present all the time, but do this exercise whenever you feel the need to relax and attract some good vibes.

10.) Be in Nature

Tune into the stillness of nature

A simple way to attract good energy is to be in nature. Just look at the nature around you for a while. A tree or a flower; it just rests in stillness and moves with the wind. There is a peace that radiates from their being. This peace will ignite your own inner true nature of stillness.

You can also consider having some indoor plants. According to color psychology green is the color of balance and harmony. Which is why, having indoor plants can bring a sense of peace to your inner being.

In addition to purifying the air of toxins some plants are known to aid the flow of positive energy as per Feng Shui.

Plants such as Bamboo palm (reed palm), Snake plant, Spider plant, Peace Lily, Aloe Vera, Devil’s Ivy, Azalea, Chinese Evergreen, English Ivy and Broad-leaf lady palm among others are an excellent option.

Note: Some plants like Peace Lily and English Ivy can be toxic to pets. So if you have pets, make sure to cross check before buying.

11.) Feel the Spaciousness in Your Body

Just close your eyes and try to feel your body from within. You will be surprised at the spaciousness of your body. It feels like a lot of empty space with a few sensations here and there. This inner body realization will free up any stored negative energy. After a few moments of inner body realization you will feel light and at ease.

These are some simple techniques to attract positive energy into your being. This list was in no particular order, but there is a reason why meditation is at the top. Constant practice of meditation can help you gain better control over your mind and the thoughts it generates. This can thereby help you stay mindful and in the present moment, eat and think consciously, release negative emotions and a lot more.



10 Signs That You’re Fully Awake

Image result for meditation

1. You know there’s no meaningful difference between major political parties (Democrats and Republicans): It’s so easy to get caught up the left-right debate and believe there’s a difference between the two major political parties. However, debate is one thing, while actions are another. By their deeds you shall know them, and it is indisputable that there is no significant difference between political parties when it comes to action on the most important issues. Even hardened ideologues like John Cusack are beginning to wake up.

2. You understand that the Federal Reserve, or international central banking more broadly, is the engine of our economic problems: Debt slavery is the totalitarian force that threatens all of humanity, not some temporary political puppet or some greedy Wall Street trader. When a small group of people have the ability to create wealth out of nothing and charge interest on it, they have the ability to enslave the planet to their ownership despite what type of government a country claims to have.

3. You know that preemptive war is never necessary: When we realize that self-defense is the only acceptable form of violence, then we become awakened human beings. To suggest war because someone is different from you, or they may pose a threat in the future is simply ludicrous. And when did the idea of bombing civilians become humanitarian? No one wants war except for the immoral creeps that benefit from it.

4. You know that you’re being systematically poisoned, how, by whom, and why: Admittedly, there’s a lot to learn in terms of how we are secretly being poisoned. But the fact remains that we are being systematically poisoned, and it is likely for the deliberate purpose of dumbing us down and, ultimately, culling the population. Who could believe anyone is so evil to do that to innocent people, you may ask. Well, once you begin to seek the answer to that question, you’re one step closer to enlightenment.

5. You understand that government can never legislate morality, nor should they: When you realize the role of government is only to protect your liberty and work for the well being of the citizens, you’re awakened. There should be one simple law regulating morality: Do no harm. Thus, it’s impossible for the government to enforce morality with guns, cages, and taxes because those clearly cause severe harm to your liberty and our well-being.

6. You know that the mainstream media is wholly owned and manipulated by the ruling elite: A dwindling number of people still actually believe what they hear coming from the establishment media as if it’s gospel, even when they already accept that they are bought and paid for by the elite controllers. Yet, recognizing that they are nothing more than a propaganda machine and a form of mind control are the first steps in being able to critically think beyond the scientific messaging they broadcast.

7. You know that your neighbors are not your enemy even if you have fierce ideological disagreements: This is perhaps the most difficult thing to overcome in the awakening process. But it’s vital to understand that your neighbors have been indoctrinated and hypnotized like the rest of the us, until someone helps shine a light on inconsistencies in our thoughts and beliefs. Most of their ideas are not their own. They are suffering just like the rest of us. It’s okay to condemn their actions if they’re harmful, but those who are awake will not give up on spreading information that can enlighten those who might still be in the dark. None of us were born “awake” and all of us can learn even more.

8. You know that the endgame is one-world control of planet Earth: Once you understand that the endgame for the ruling elite is to have complete control of all vital facets of society through a global government, one-world currency, international armed forces, and so on, it is simple to see through the lies and propaganda surrounding even the most confusing world events. You will never go back to sleep when you fully accept this reality.

9. You recognize that there are esoteric powers manipulating our physical world: Whether you’re a religious or spiritual person, scientific or just plain curious, there are many theories about an invisible force at play in all of this. Obviously it’s impossible to prove exactly what it is. You may not want to believe it, but the ruling elite takes their occult rituals deadly serious. And they likely know something we don’t. Just by keeping an open mind about this possibility, you’ll forever keep an open mind about the things we can actually see, hear, taste and touch. Current science has shown that we can only “see” what the visible light spectrum reveals, which amounts to the tiniest fraction of all that can theoretically be seen within the full spectrum of energy. Part of any awakening is realizing that there is much more that is possible than impossible.

10. The power to change the world rests with you and you alone: For too long people have believed themselves to be weak, or relied on others to change the world for them. You’ll know that you’re fully awake when you realize that you have infinite power to change the world by simply living the change you want to see. First, you have to identify the principles that you believe in and then go out and live by them. If just a small minority took steps to do this, it would shake the establishment to its core.



Meditation Helps You Change Habits

Our life is not defined by what we think and do every once in a while. It is defined by what we think and do repeatedly. So developing the right type of habit, and breaking bad habits, should be at the heart of any effort to grow or transform your life.

In this post you will learn how to break bad habits with the help of meditation, mindfulness, and wearable devices.

What do you want to stop doing? Whether you want to stop binge eating, smoking, drinking alcohol, biting your nails, wasting time online, pressing the snooze button, emotional shopping, eating fast food, gaming, swearing, complaining, scratching your skin, whatever! – these steps can help you do that.

So pick one habit you want to break – yes, one at a time! – and let’s get started right now!

Meditation helps you break bad habits in several ways:


1. A better coping mechanism for dealing with stress

Why do we keep doing things that are bad for us? As Leo Babauta points out, bad habits usually start as a way to deal with boredom or stress.

So in overcoming a bad habit, one needs to find a healthier way to deal with that boredom or stress. For this reason, starting a new habit at the same time that you break a bad one is generally a good idea. If you don’t meditate yet, considering doing that as your new habit!

Meditation and mindful breathing are healthier ways to deal with stress – and they are both free. You get the relief you are seeking without negative side effects to your health (quite the opposite).

2. More clarity of mind and motivation

Changing habits is easy if you are highly motivated to do so. And where does motivation comes from? It comes from clearly seeing the negative effects of pursuing a certain habit, and the advantages of dropping it.

One of the major benefits of meditation, in the long-term, is that it increases self-awareness and clarity of mind. It gives you a deeper understanding and sensitivity in relation to the effects of your unwanted habits, which increases your motivation to change them.

3. Mindful pause before reacting

Meditation practice helps you develop the skill of quickly noticing when your mind gets distracted. By slowing down the mad spinning in your head, you can understand your thoughts and emotions more clearly.

With some months of practice, this skill translates into your daily life as increasing space between an emotional trigger and your reaction. This gives you greater freedom from your conditioned responses, which allows you to engage more wisely and effectively with the challenges of the present moment.

So, for example, if your response to stress is to automatically place a cigarette in your mouth, meditation gives you that extra space of calmness and sanity before you light it up. At that point you are then able to take a couple of deep breaths, relax the stress in your body, and put the cigarette back in the pack.

That split second of break before you go into reactive mode can be life changer. Not only does it help you avoid relapsing into a bad habit, but it can empower you to stop yourself from reacting based on anger and other destructive emotions.

4. Stronger willpower

Concentration meditation is a great willpower exercise. Every time your attention gets distracted from the breath (or whatever your meditation object is), you place it back. This is a micro-exercise of will, of mastery over your mind. In 10 minutes of sitting you will have redirected your attention to your meditation object multiple times.

With stronger willpower, you will be better able to direct your attention away from negative self-talk, destructive emotions, and poisoning thoughts. With that comes the ability to focus better on what really matters, moment after moment. This will positively affect your well-being, relationships, and career.

It will also make breaking habits much easier. Wish time and persistent practice, you will be able to create and drop habits out of sheer will, simply because you want to. Without tricks, gimmicks, apps, or New Year’s resolutions.

“I decide, therefore I do” – I call this freedom. It may sound like an impossible goal to achieve. But if you keep exercising your willpower muscle on a daily basis, and honoring your own commitments to yourself, you will eventually get there.

5. Filling emotional gaps

Meditation practices like Loving-Kindness can help you fill many emotional gaps that would otherwise push you into bad habits.

But meditation is probably not enough for this – at least not for most people. You also need to live life on purpose, to have goals and values greater than your personal comfort. This will fill many needs that would otherwise seek fulfillment in habits like drinking, porn, internet addiction, etc.

Read more about finding your values and vision in life here.

6. Enhanced ability to re-condition your mind

Strong concentration and visualisation abilities empower you to change the way you look at and feel about things. When breaking bad habits, visualization exercises can increase your ability to resist temptation, decreasing the pull of that habit.

As an example, here is how you could use these abilities to break the habit of eating sweets:

  • Exercise 1 (Temptation): visualize that you are in front of a delicious cheesecake, or chocolate mouse (or whatever is your favorite). You are feeling bored or stressed, and the sweet is right there in front of you, inviting you to take a bite. Your mouth is watering, and the pull is really strong. Feel it in your visualization, and then see yourself having a strong determination not to eat the sweet. Hold steady to this intention until the urge passes. And then you see that you feel satisfied with yourself, happy and proud that you are stronger than that impulse.
  • Exercise 2 (Desensitization): Visualize yourself enjoying the object of your bad habit. Make it the object of your concentration. Focus intensely on the feeling of sweetness in your mouth, as you are eating a delicious piece of chocolate. Slow down time and experience every second of it. If you do this with enough awareness and concentration, eating a bite of chocolate will feel as if you had eaten a whole bar. You will feel that it is enough; you get fed up with it.

These exercises become more effective as you increase your abilities of concentration and visualization.

Get started with meditation

As you saw in the six points above, meditation is a great help in breaking bad habits. For most people, however, it takes time for meditation to really bear its fruits. So think of it more as a foundational work, a long-term investment in yourself.

The most important thing with this habit is consistency. A daily meditation practice will be the basis for your progress – so it’s better to keep it up no matter what. Start with as little as 5 minuntes, but aim to increase up to 20 or 30 minutes. If you need help in starting the habit of meditating daily, check out this post. Or consider joining my course for beginners, Master Your Mind.

Technology Tools for Changing Habits

In the next section I will recommend a 7-week framework for breaking bad habits. Some sources say that 21 days is often all you need to create a new habit, or break an old one. Here you will have 49 days, so it will be a smoother process.

But first let me tell you about two wearable devices I recommend for breaking unwanted habits. These wristbands will make your efforts yield quicker results. I own and use them both.

[Disclaimer: I also became an affiliate for these products, since I’ve used them and seen how helpful they were for me.]

MeaningToPause for developing mindfulness

meaning to pauseThis is a bracelet that vibrates every 60 or 90 minutes, to remind you to be mindful. I have personally used this for several months, as a reminder to bring my mind back to the meditative state, multiple times during my day. And I have it on me now, as I type.

You can use this as a bracelet, a necklace, or simply keep it in your pocket. It has only one button, which is used to turn the device on or off, and to select the time of the reminders. The capsule is to be worn on the inside of the wrist, so most times it’s not noticeable.

This device brings more awareness to your daily life, helping you remain mindful of your triggers, and of your intention to avoid succumbing to bad habits. This product is affordable and it is used by people in Weight Watchers, Alcoholics Anonymous, and other groups.


Pavlok for aversion therapy

pavlokThe deepest and most primitive layer of our brain is thelizard brain. It’s role is very clear: to keep you alive and avoid pain at all costs. This part of our brain is energetic and stubborn, and it can easily overpower your rational and emotional brain. So being able to make the lizard work with you is a great asset.

This is precisely what makes Pavlok interesting. It is an innovative device that allows you to “communicate” directly to your lizard brain, through the language the lizard best understands: pain. It clearly tells your inner lizard that it is painful to continue with the bad habit.

How does it do that?

Pavlok associates a mild zap with your bad habit, training your brain to stop liking that temptation. It uses vibration, beep, and zap sensations that ranges from pleasant to uncomfortable. And it’s tested and safe.

The accompanying mobile app also has an interesting audio course in changing bad habits.

The principle behind this product is solid, and so are the results – hundreds of people could break their bad habit in as quick as 5 days! So I’m highly recommending this one!

I have personally used this device and found it to be highly effective. It made it easier for me for change behavior and improve myself in several ways.

How to break bad habits in 7 weeks 

Before starting, take some time to prepare. To build up motivation and a stronger sense of purpose, go through this quick exercise:

  • List 10 negative side effects of continuing with your bad habit
  • List 10 positive changes in your life that would happen if you completely got rid of this habit
  • List the top 10 excuses you normally use to rationalize engangin in this habit

It’s important to take some time and actually list 10 things in each of these items, even if you need to push a bit. This will create a stronger impression in your mind as to why you really need to break your habit.

Finally, ask yourself what is the main emotion behind your drive to stop this habit. Make sure it is positive. Decide to break your bad habit from a position of personal strength and confidence, not from a perspective of failure, guilt or shame.

WEEK 1 – Raising Awareness

During this first week you are not trying to change the habit at all. You are simply developing self-awareness about your triggers – internal and external.

Your task is to take note of all the cases where you fall into your bad habit:

  • What times of the day does it actually happen?
  • Where are you?
  • Who are you with?
  • What triggers the behavior and causes it to start?
  • How are you feeling right before it?

Also notice how you feel, in your body, during and after doing the bad habit. For instance, if your habit is eating sweets, when you are about to engage in it say to yourself “I’m about to eat some chocolate now. What am I feeling?” Then, when eating, you say to yourself “I’m eating sugar now. How do I feel?” And after you are done, “I have just eaten some sugar. How do I feel now?”.

You will be surprised how this simple inner dialog increases self-awareness and self-honesty.

We are not trying to repress or suppress the impulse – we are simply raising awareness. And awareness by itself often cools down our reward-seeking brain, allowing us to make a more conscious choice, rather than acting automatically.

We are not digging into the psychological causes or traumatic events in your life that might have triggered this habit to start. What matters is that there is an emotional need  that this habit is filling. All we’re interested in here is discovering the triggers. Later they will be replaced with a more healthy behavior, one that fulfils that same need.

At the end of the week, review your notes and notice the main triggers (place, emotion, people, and times of the day). A clear recognition of these is essential for the work of the following weeks.

WEEK 2 – Environment Change

At this point, you have more awareness of the common patterns for your behavior. The next step, then, is to commit to making 3-5 changes in your environment, so that it becomesharder for you to do the bad habit. Diminish external triggers, and create barriers to that behavior.

For example, if your habit is smoking, and you usually do it during your lunch break, make sure that right after lunch you do another activity instead. Or bring lunch from home to work, and eat in a place where smoking is not allowed. Or you can “forget” to take your pack of cigarettes with you when you go out. Or limit the time you spend hanging out with people who smoke and trigger your behavior. Or zap yourself whenever you do it.

It’s easier to remove the temptation than to resist it! So make it hard for you to perform the behavior you wish to stop.

With these little changes, the number of times that you do that habit will diminish. This will also save your willpower – a scarce resource – for more important moments.

WEEK 3 – Mindful Pauses

From this week onward, you will add a mindful pause every time you feel triggered to fall into your bad habit.

What does this mean? Once you feel the pull to perform that behavior, tell yourself:

No problem, I will [bad behavior]. But before that, let me just pause and breathe deeply for 2 minutes.

Then for two minutes breathe slowly and deeply. Fill your lungs when breathing in, and let all air go when breathing out. Try to make the breathing pattern long and even. And bring your attention to the sensation of the air moving through your body.

After these 2 minutes (about 10 breaths) reevaluate: “How do I feel now?”

  • If you still feel a strong urge to engage in  the habit, then go forward with it, and experience that action as mindfully as you can.
  • If you feel you don’t have the same urge anymore, or that it became more manageable, then don’t do it. Instead, notice how you feel different. And reward yourself! You have just practiced mindfulness AND stopped a bad habit at the same time!

Many times, that short pause is enough to allow the emotional trigger to wear off. I actually had a coaching client that stopped her habit of scratching her skin simply by following this tip.

You might want to get a MeaningToPause to help you in this step. With their hourly reminders, it will be easier for you to have the discipline and mindfulness required to take this pause.

WEEK 4 – Behavior Replacement

If the habit is still pressing at this point, then you need to choose a replacement behavior. Instead of fighting the trigger, you make use of it, and just assign a positive behavior to that trigger.

behavior replacement

Here are just some examples:

  • Instead of having a smoke after lunch, go for a walk
  • Instead of drinking coffee when you wake up, drink green tea
  • Instead of biting your nails when you wait for the green light, bring your attention to you body and take some mindful breaths.
  • Instead of using “ah”, “hum”, “you know” when talking, use pauses
  • Instead of eating sweets in the middle of the day, chew a gum
  • Instead of watching porn when you are bored at home, read a book or exercise
  • Instead of pressing the snooze button, immediately jump out of bed as soon as you hear the alarm
  • Instead of emotional shopping when you are down, watch a good documentary, or go out with friends

It doesn’t need to be the same alternative behavior every time. You can have different behaviors for different triggers.

So the goals for this week is:

  • (1) Mindfully pause whenever the urge of the unwanted habit arises (Week 3), and keep the environment changes you made (Week 2).
  • (2) For the times that the pause doesn’t work, replace the urge with an alternative behavior. Aim for replacing it at least half of the times. Once you have replaced the behavior, notice the difference in the way you feel after it, as compared to after doing the bad habit.

Not only are you getting rid of bad habits, but you are using their established triggers to develop good habits instead, which is great!

You can aid this process by going through the “Temptation Meditation” I mentioned in the beginning of this post. To recap, the idea of that exercise is to:

  • visualize the temptation strongly, and feel it in your bones
  • visualize having willpower you need, and making the decision to choose the replacement habit over the bad habit
  • visualize that the urge has passed, and feel the satisfaction of having done the positive habit instead

WEEKS 5 ~ 7 – No Mercy

This is a continuation of Week 4, with the difference that your goal is replacing the bad habit 100% of the times. Also, continue with the mindful pauses, and do more environment changes if needed.

In these last three weeks, you can make use of aversion therapy. This means that every time you relapse you zap yourself using something like a rubber band (or a Pavlok if you want to go pro!

When everything else fails, your lizard brain comes to rescue! Aversion therapy creates an association in you that:


And your lizard knows very well how to work with pain and fear! It will quickly make sure you never fall into that habit again.


You have learned how meditation can help you change your habits by:

  • giving you a better tool to cope with stress
  • increasing your willpower
  • giving you more mindfulness and mental clarity
  • helping you fill the emotional gaps in healthier ways
  • allowing you to re-condition your mind more easily

You also saw how wearable devices like MeaningToPause and Pavlok can be valuable tools for building or breaking habits.

And you learned about my 7-week framework for changing habits. If you follow these steps, and are patient with the initial resistance, your chances of success are great!


“I hope you enjoyed reading. If you did please like, follow and comment down below.”   🙂