Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World

Mark Williams, Author of Mindfulness; An eight-week plan for finding peace in a frantic world shows the world how a 1 minute meditation can blow away stress using these tips.

1) Sit erect in a straight backed chair – your feet can be flat on the floor – close your eyes or lower your gaze

2) Focus on your breath – stay in touch with the different sensations of each in-breath and out-breath. Observe the breath without looking for anything special to happen. There is no need to alter your breathing in any way Continue reading

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Brands that Gives Back: NAUTICA + Charity :Water = CHANGE

On World Water Day,Nautica announced a partnership with charity:water a non-profit organization that brings clean,safe drinking water to people in developing countries launched an ambitious campaign to help bring clean water to people in developing countries. Give Change to Make Change campaign concept is simple. Until the end of 2012, the sailing-inspired brand will round your total to the  nearest dollar, donating the extra cents to charity:water, a non-profit  benefiting clean water in projects in developing nations. 100% of donations made to charity: water go directly to clean water project costs that will fund a water project in Nepal with access to clean,safe water. (You can donate even more to Give Change Make a Change directly.) So far they’ve raised $125,000, this is an opportunity for each and every one of us to get involved and make a difference in the lives of so many.

Inspirational Quotes: Steve Job

“Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma — which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary

The full video of Jobs’ commencement remarks is embedded below courtesy of Stanford. After the break follows an excerpt from the speech.

Eckhart Tolle: Don’t Let Others Define You

Give up defining yourself — to yourself or to others. You won’t die. You will come to life. And don’t be concerned with how others define you. When they define you, they are limiting themselves, so it’s their problem. Whenever you interact with people, don’t be there primarily as a function or a role, but as the field of conscious Presence. You can only lose something that you have, but you cannot lose something that you are.”

– Eckhart Tolle in A New Earth

Why you should run

The miracle isn’t that I finish, the miracle is that I had the courage to start” – John Bingham

So you want to start running as part of your new years resolution of getting healthy? Running is so simple,straightforward enough sport. Its inexpensive, the best way to lose weight and keeping it off, and a great time to plan your day some peace time. Every runner began with a first step – you can too. I love to run so I will share my running experiences that will motivate you to take the first step.

MOTIVATION
Help, I need inspiration!

Excuses, Excuses, Excuses , make all the excuses you want – get off your butt! I don’t have time, its too cold/hot/rainy/snow; I’m so tired and don’t have the energy; my dog chewed on my runners; Really. Go out and run.

I’ve asked the question, whats the reason I run and brought me to running? Running allows me to clear my head and focus on what I need to do within my life. Having a clear focus can work magic on your motivation.

Keep Track and Set goals
Keeping a written diary is highly successful way to stick with an exercise or diet program. Put a calendar on your fridge or in front of your computer, without fail people who set goals achieve more gives you additional motivation to train hard with a target in mind.

Find a Running partners

Having a running coaches or buddy who will motivate you to run that extra mile have proven to best way to stick with my exercise running  program. When someone is counting on you as much as you’re counting on him/her, its much tougher to blow off a workout.

NUTRITION 
“I Don’t Know What To Eat!” 

Drink Water. But Only When You’re Thirsty 
Runners sweat a lot. They need water,sugar and electrolytes when running for 90 minutes or more particularly in warm weather. Unless you’re training for a marathon this summer, you don’t need sports drinks and an advanced hydration strategy. Sip a little water before your workout and a little more after.
Eat Real Food 
Runners, even beginners, tend to be driven, results-oriented people. Ive always believed that the healthiest foods are the real foods—the quality vegetables, fruits, whole grains, low-fat dairy, and lean proteins packed with everything runners need.”

INJURY-PREVENTION
“How Can I Avoid Injury, Or Worse?” 

Stretch After You Run, Not Before 
Runners have long believed that stretching will give them a longer, smoother stride and reduce their risk of injuries. I’m guilty of this. The best time to do your stretching is after your run, or even later in the evening.” Stretch (without straining) your calves, quads, and hamstrings for 10 to 15 minutes.

You’re (Almost Certainly) Not Going to Die 
As you guys are very much aware of people dying in marathon races. Yes, heart attacks happen, and they make headlines. But these events are extremely rare, averaging about one for every 800,000 half-hour workouts. Meanwhile, it’s a well-established medical fact that runners and other highly fit individuals have a 50 percent lower risk of heart attack than nonexercisers. It’s more dangerous to sit in front of your TV. The heart is a muscle. If you don’t exercise it, it becomes weak and flabby. Still, every runner should know the signs of a heart attack: unusual shortness of breath; chest, arm or neck tightness (especially on the left side); nausea; and a cold sweat. If you experience these, stop immediately, and call your doctor.

GEAR
“Do I need fancy stuff?”

Buy the Right Shoes 
You don’t absolutely, positively need a new pair of running shoes when you begin running. You can run in your comfortable crosstrainers, sneakers, or walking shoes. But when you’re ready, the right pair will make your runs more comfortable while adding extra injury-prevention features. Selecting these shoes, sad to say, can be a complex process. That’s why it’s smart to go to a specialty running store. The experienced staff will make sure you get shoes that fit right and provide the biomechanical support you need.

Wear Polyester 

Invest on breathable socks, and even shirts and shorts. These garments, made from polyester fabrics, are a world apart from the scratchy material your father ran track in. The best are lightweight, soft, and nonchafing. “They’ll prevent blisters and rashes and they’ll actually help keep you cooler in summer and warmer in winter.”

Forget About Gadgets 
Not really a big fan of those GPS system on a watch, or a heart-rate monitors. All you need is a watch with a stopwatch function, available for around $30 at any drugstore, to help you keep track of your walking and running intervals. Don’t worry about other fancy gadgets. But if your iPod makes your workouts go better, by all means take it with you—as long as you run in a safe place.

TRAINING
“So How Do I Do This?” 

Start Slow. Back Off

Most beginning runners worry that they’re not improving fast enough. Don’t compare yourself with others. Every runner gets into shape according to his own body’s schedule. Take your time and focus on going farther, not faster.
And Again: Go Slow 

If you feel out of breath or sick to your stomach, you’re running too fast,SLOW DOWN and take walk breaks. When you slow down and/or walk more, your breathlessness and nausea will go away. You’ll learn that running should be a relaxed activity, and that you should “train, not strain.” And, yes, beginning running includes lots of walking. Get over it.

Run Tall and Relaxed 
For the most part, you don’t have to worry about your technique. That said, experts agree that you should run tall (not slouched) and straight (not leaning far forward or backward). Don’t overstride; that could put extra strain on your knees. A good friend commented to “Run with your eyes focused about nine feet ahead. .”Let your arms relax, down around your waist, and take a natural, comfortable stride.”

Whenever and Wherever 
Is there a best time and place to run? Sure: whenever and wherever is most convenient. Finding ways to fit workouts into your schedule is more important than fretting over the when/where questions. If it’s in your calendar, its more likely to happen. Making appointments with ourselves and committing our precious time makes us more likely to achieve our goal and stay on track.Neighborhood roads, a high school track, a treadmill — all good. Beginners should stick to relatively flat running. Hills dramatically increase the muscular and aerobic strain of a run. Run against traffic, so drivers can see you. After all, you’re in this for the long run.

And don’t forget to have fun and Enjoy the scenery just watch out for those dogs in that alley!

20 Instructions for Life by The Dalai Lama

Thought-provoking ‘life instructions’ list from the Dalai Lama has been release and I’m totally loving it and a great new way to start the new year. Maybe start with reading through the list and incorporating one, two or three and see how many we can achieve and embrace. Here is the list:

1.Take into account that great love and great achievements involve great risk.
2. When you lose, don’t lose the lesson.
3. Follow the three R’s:
–  Respect for self,
–  Respect for others and
–  Responsibility for all your actions.
4. Remember that not getting what you want is sometimes a wonderful stroke of luck.
5. Learn the rules so you know how to break them properly.
6. Don’t let a little dispute injure a great relationship.
7. When you realize you’ve made a mistake, take immediate steps to correct it.
8. Spend some time alone every day.
9. Open your arms to change, but don’t let go of your values.
10. Remember that silence is sometimes the best answer.
11. Live a good, honorable life. Then when you get older and
think back, you’ll be able to enjoy it a second time.
12. A loving atmosphere in your home is the foundation for your life.
13. In disagreements with loved ones, deal only with the current situation. Don’t bring up the past.
14. Share your knowledge. It is a way to achieve immortality.
15. Be gentle with the earth.
16. Once a year, go someplace you’ve never been before.
17. Remember that the best relationship is one in which your love for each other exceeds your need for each other.
18. Judge your success by what you had to give up in order to get it.
19. If you want others to be happy, practice compassion.
20. If you want to be happy, practice compassion.
What are some of your favourite? Or are you ahead of the game and already following a few?