12 Mindfulness Techniques to be as Chill as a Buddha

12 Mindfulness Techniques to be as Chill as a Buddha

For millennia, people have sought methods to quiet their minds. Long before modern technology introduced new distractions into our lives, humans have pursued inner peace. If you're seeking a method to quiet your mind and achieve inner peace, these four ancient techniques have proven effective even by today's standards.

Practice Meditation

  1. Practice breathing meditation. Breathing meditation is a simple and effective method for calming your mind. Start by finding a comfortable and quiet place where you can sit and observe your breath. With practice, you'll be able to meditate longer periods or place your mind on your breath in any surroundings.
  2. Develop single-pointed concentration. Train your mind to rest upon your object of meditation whether it's a candle or a spoken mantra. Note any distracting thoughts but decline to pursue them. Bring your mind back to your chosen object.
  3. Learn to visualize. Select images that promote happiness and serenity. Perhaps you may want to picture snow-capped mountains or sheep grazing in a meadow.
  4. Focus on positive thoughts. If your meditation is part of spiritual practice, you can follow the prayers taught in your tradition. Alternatively, you can soothe your mind by repeating any thought or quote that is meaningful for you.

Use the Soothing Qualities of Water

  1. Take a bath. Cultures all over the world have long appreciated the calming effects of water. A simple warm bath can soothe your nerves. Rest your head on a bath pillow and add some comforting scents like sandalwood or lavender. Turn the lights down low and play soft music.
  2. Surround yourself with the sound of water. Eat your lunch by a park fountain or install a solar device in your own backyard. You can find recordings of waterfalls online or get an MP3 with aquatic effects that you can play anywhere you go.

Here's a great YouTube video of the sounds of waves… can you imagine yourself laying on the beach and watching them roll in and out?

Get Back to Nature

  1. Go for a walk. In some eras, it was common for people to go on long retreats into the wilderness. Even a short break can do wonders to restore your peace of mind. Visit your local state park or take a quiet walk around your neighborhood. If you work indoors all week, use the weekend to explore scenic trails for biking and hiking.
  2. Cultivate a garden. Gardening is a great way to slow down and appreciate nature. Devote a section of your backyard to growing flowers and vegetables. If you live in an apartment setting, select plants that will flourish indoors or on a balcony, like some species of palm trees and herbs.
  3. Spend time with animals. Spending time with animals is so therapeutic it's even been proven to help people recover from surgery faster. Take your dog for a walk. Watch your cat at play. Sign up for horseback riding lessons.

Live in the Present Moment

  1. Put the past behind you. Dwelling on the past can make it difficult to feel composed. If you're thinking about past misfortunes, decide if you'd rather devote your energy to more constructive activities.
  2. Adopt a positive view of the future. The future always carries some uncertainty. Focus on creating causes for a better future and patiently accepting whatever outcomes arise.
  3. Enjoy the present moment. Give your full attention to what is happening now. Take advantage of the opportunities before you and delight in the good things that surround you. Steer your mind towards wholesome thoughts and actions. Engage fully with the people who share your life.


Many ancient techniques work equally well today for achieving a quiet mind regardless of external circumstances. Visit your local library or bookstore to discover more information about the healing powers of meditation. With these methods, you can create a welcoming environment for yourself and others and train your mind to enjoy greater peace.

10 Signs You Need a New Adventure Starting NOW

10 Signs You Need a New Adventure Starting NOW

Denise felt bored and uninspired with her daily routine. She had a job she enjoyed, hobbies that entertained her, and a wide circle of friends and family. She felt fully supported in every area of her life, but she struggled with restlessness.

A friend suggested that it was time for a new adventure. Whether you realize it or not, it’s easy to get caught up doing the same things again and again.

Sometimes, these routines bring you comfort and peace. But left undisturbed for too long, your routines can become dull and make you feel discontent with your life.

Don't Ignore These 10 Signs that You Need a New Adventure

Here are a few signs that it might be time to spread your wings and look for a new adventure…

Sign #1: You Don’t Remember the Last Time You Were Challenged

You’ve been going through the motions for months or years now. Your job isn’t stimulating you. Your hobbies aren’t thrilling to you. Your passion projects aren’t making you excited in the mornings.

The truth is most of us do our best growing when we’re challenged. If you take away challenges, you can quickly stagnate and become a lesser version of yourself simply because you aren’t aiming any higher than your current status.

10 Signs You Need a New Adventure #1

Sign #2: You’ve Gone through a Big Life Transition

You went through a big divorce, but your house is still filled with stuff from your ex. You moved to a new city, but you still don’t feel like you’ve “settled in”. You switched jobs, but you’re still navigating the new company culture.

After a big life transition, it’s the perfect time to plan a new adventure. That’s because your life has shifted and you have space to reevaluate what you want. Maybe your divorce left you with more time to pursue a hobby like horseback riding. Perhaps your new move has given you more opportunities to meet other singles in the area.

10 Signs You Need a New Adventure #2

Sign #3: You’re Bored

You frequently find yourself spacing out on your commute and while other people are talking to you. You get home from a long day and rather than do a meaningful activity, you find yourself escaping into TV or gaming for hours at a time.

Everyone needs to chill sometimes. But if you’re routinely checking out of your own life, that’s a major clue you need to spice things up and consider trying a new adventure.

10 Signs You Need a New Adventure #3

Sign #4: You’re Playing Small while Dreaming Big

You dream of more than what you’re doing now. Maybe you want to start that side hustle you keep talking about. Perhaps you want to go back to school and finish that degree. Maybe you want to write a book.

Whatever your dream, you keep tucking it away in a corner of your heart. You promise yourself you’ll get to it when you have “more” – more time, more money, or more energy. Only that day doesn’t seem to be coming any time soon.

10 Signs You Need a New Adventure #4

Sign #5: You Never Shake Things Up

Sharon’s friends joked they could set their alarm clocks by her rhythms. She did the same things each day, never varying in her routine. She followed the same commute, listen to the same music, hung out with the same people, and ate the same foods for weeks on end.

While it’s OK to be predictable, there is such a thing as becoming too set in your habits. You can actually cut off your exposure to new experiences when you get into ruts that you never try breaking out of.

10 Signs You Need a New Adventure #5

Sign #6: You Feel Restless

You carry energy with you that makes it hard to sit still. Whatever you’re doing at the moment, never seems like quite the right task. You find it hard to make decisions, switching between goals and projects.

Feeling restless can be a sign that your mind and body are craving a new adventure. When you’re used to doing the same things again and again, you go into “autopilot mode”, where you simply do what you’ve always done.
This is helpful when you need to accomplish routine tasks but left too long in autopilot mode, your brain becomes restless. You’re not being challenged, and you start to feel that as excess energy that you can’t seem to get rid of.

10 Signs You Need a New Adventure #6

Sign #7: You’re Living Vicariously through Others

You spend your time on social media, studying what other cool people are doing. You listen to your friends’ stories of travel, job changes, or new hobbies with rapt attention, wishing you were in their place.

It’s natural to mentally walk a mile in someone else’s shoes, every now and then. It can be fun to imagine another life. But if you’re always trying to live vicariously through other people, it can be a sign that something exciting is lacking in your own life.

10 Signs You Need a New Adventure #7

Sign #8: You Can’t Remember the Last Time You Failed

Dana was stunned when she saw the less than stellar review she received on her job performance. She approached her boss to ask what happened. She’d met all of her goals for the year and she was even up for a promotion.

Dana’s boss gently explained that while he believed Dana had a strong work ethic, she had stopped taking risks. “You’re not failing at anything. You set your goals in line with what’s possible without stretching for more.”

Sometimes, a lack of failure is a clear sign you’ve stopped trying. It’s not that you can’t achieve more. It’s simply that you aren’t pushing yourself. You’ve stopped trying to grow and improve.

10 Signs You Need a New Adventure #8

Sign #9: You’re Coasting on Past Successes

You were a saleswoman of the year twenty years ago. You ran a multi-million dollar company in the past. You started a successful organization, wrote a book, or launched a speaking career years ago.

But well, you aren’t doing that stuff anymore. You’re still speaking on the same circuits—you haven’t tried for bigger audiences. You’re still doing the same fundraisers—you’ve haven’t gone after more profitable donors. You’re still writing the same books—you haven’t experimented with a new genre or publishing house.

Some people find a certain amount of success and set up a permanent camp there. It might be you’re scared to fail on a larger level. It could be that you doubt you can go any further. It may be that you’re worried about falling flat on your face in front of everyone. But whatever your reason, you’re still relying on past successes rather than taking fresh risks in the present.

10 Signs You Need a New Adventure #9

Sign #10: You’re Ready for a Change

You’ve been living in a situation that you’ve spent months or years accepting. Maybe you thought you couldn’t do something big and bold. Perhaps you doubted you were strong enough or smart enough to make a change. Maybe you let others talk you out of your dreams.

Well, today is the day you can shout, “No more!” You don’t have to accept that the way things are now is the way they’ll always be. You have the power and the potential to change your life at any moment you choose.

10 Signs You Need a New Adventure #10

Change Can Be Liberating

When many people think of change, they feel scared at first. This is a natural reaction to the unknown. But while change can certainly feel overwhelming, the truth is it can also be incredibly liberating.

Imagine waking up tomorrow and feeling content, energized and excited to face the next adventure. All because you were bold enough to make a thrilling new choice today!


How Mental Health Conversations are Shaping the Workplace Culture

How Mental Health Conversations are Shaping the Workplace Culture

Mental health has been a sort of ‘elephant in the room’ for quite some time.

For decades, it has been taboo to openly discuss mental health problems. This has led to a lot of problems for professionals and everyday people.

Fortunately, this is starting to change. As more people are recognizing the importance of dealing with their mental health problems, more people are beginning to open up about these issues. Discussions about mental health, especially when had in the workplace environment, can lead to long-term changes in the way that people perceive and address mental health.

My elephant is named "Financial Ignorance" --- he's in the room!

In this article, we’re going to talk about the importance of mental health conversations and explain how these conversations can help to shape the workplace culture.

Why It’s Important to Talk About Mental Health at Work

There’s little doubt that mental health problems are on the rise, especially in work environments. In fact, a recent study that was done by Mind Share partners evaluated 1,500 professionally employed adults. It was revealed that 75% of Generation Z employees and half of all millennials have left a job for some sort of mental health reason.

This is a stark increase from older generations. Only 20% of older people reported leaving a job for mental health reasons.

This could indicate several things:

  • Mental health problems are increasing in frequency among the younger generations.
  • Younger generations are more aware of their mental health and are more willing to take actionable steps to improve their mental health than older generations.

The Importance of Workplace Culture

It’s readily apparent that the majority of adults spend a great deal of their time at work. Most adults spend about 8 hours a day working – which equates to about a third of their total lives, and half of their waking life.

Since adults spend such a great deal of their time at work, it’s easy to understand that their workplace culture and environment can have a huge influence on their behavior. People develop habits and beliefs at work that can affect their mental health. These influences can be either positive or negative, depending on the culture of their workplace.

Workplaces with unhealthy culture can actually lead to the deterioration of their employees’ mental health. Conversely, workplace environments that cater to the mental health and general wellbeing of their employees may encourage them to develop healthy long-term habits that can improve their mental health.

Signs of a healthy workplace culture include:

  • The opportunity for employees to feel heard and understood regarding any of their concerns, especially those regarding mental health.
  • A non-judgmental atmosphere in which employees feel comfortable enough to express their feelings and issues.
  • Frequent dialogue between employers and employees concerning the health and well-being of workers.

Current Issues With Workplace Culture

According to the same study mentioned earlier, 86% of all people surveyed believe that it’s important for a company to support the mental health of its workers. Unfortunately, less than half of these people reported that their workplaces made mental health a priority.

Even fewer people thought that their superiors were attempting to increase awareness about mental health.

Despite the fact that depression and anxiety are expensive issues, costing more than $1 trillion annually across the globe, the majority of people feel uncomfortable discussing their mental health in their workplaces.

In a country where more than 200 million workdays are missed every year because of depression alone, the majority of Americans surveyed report that they haven’t mentioned their mental health to their employers in the last year.

How Conversations Can Change the Culture

What we consider a healthy workplace today is not necessarily the same thing that would have been considered a healthy workplace a century ago. Employers are becoming increasingly aware of the importance of managing employee mental health, and employees are becoming increasingly aware of the importance of finding employees who will respect their well-being.

These changes didn’t just come from nowhere. Changes in workplace culture occur alongside changing needs, and these needs are often brought into the limelight because of conversations. If nobody ever spoke out about the importance of mental health, then many employers would still consider it to be a negligible issue.

There are a couple of things that employers can do to help encourage conversations of this nature. These conversations can then be used to help shape the culture of the workplace environment.

  • Managers and business owners can create peer support networks among their colleagues and employers. These support networks can be useful opportunities for people to share concerns about mental health. These concerns can then be addressed in a way that allows the company to improve.
  • Managers and business owners can encourage dialogue between themselves and employees. Frequent check-ins with employees can help reduce the chances of them developing mental health problems.
  • Employers can make an active effort to replace some of the negative stigma associated with mental health with a positive affirmation. This will encourage employees to open up about their issues and will reduce judgment in the workplace.
  • One of the best things that an employer can do is simply talk about the importance of mental health. Many employees are hesitant to speak up about their mental issues simply because nobody else has. An employer can easily bridge this gap by bringing awareness to mental health.

Encouraging Conversations In the Workplace

Remember, it’s not just employers who are responsible for encouraging mental health conversations in the workplace. Employees can help bring awareness to these issues simply by being open and upfront about them.

The most effective approach, however, would be one in which both employees and employers engage in frequent discussions about mental health.

  • Leaders in companies can help encourage these conversations by actively engaging their employees in a way that generates positive feedback.
  • Employees can spur these conversations by discussing their mental health with co-workers and managers.

Both employers and employees have a shared responsibility to bring awareness to mental health problems. Increasing awareness will benefit not just the employees but the employers as well.

One of the most important things for employers to remember is that bringing awareness to mental health is generally not an expensive endeavor. All that it requires is dedication, consistency, and a desire to improve the mental health of your employees.


There are a number of problems facing the workplace culture of modern times. One of the most pressing issues is the neglect of mental health.

Fortunately, the workplace culture can improve. Both employers and employees are engaging in conversations that promote awareness of mental health, and this is having a positive influence on the culture of workplaces across the globe.

Author Bio:

Eric Silver serves on both our writing and editing teams at E-Counseling.com. Eric has developed a personal passion for spreading mental health awareness since becoming a caretaker for a close family member battling severe depression nearly 20 years ago. He's researched and written extensively on mental health, with a focus on depression and anxiety. Eric's work has been published on therapy and depression blogs all across the web.


How to Become a Certified Personal Trainer

How to Become a Certified Personal Trainer

Becoming a personal trainer is one of the best career choices, especially if you are adept and keen on keeping your body strong and healthy. It may prove to be challenging to get certified, but rest assured that your efforts will be worth it. Thereby, if you are interested in earning by becoming a certified personal trainer, here are some helpful tips.

Personal trainer

Get a high school degree

In order to pursue a career as a certified personal trainer, it is important to first complete a high school degree. More often than not, certifying bodies require individuals to have at least a high school diploma to be eligible for an exam. In some instances, a training course certificate from a postsecondary education proves to be sufficient.

Complete an AED or CPR course

Being a personal trainer entails the need for you to be prepared for emergency situations that may arise while you are undergoing a training session with your client. Thereby, if you are keen on how to become a personal trainer, then you should already take basic cardiopulmonary resuscitation (CPR) and automated external defibrillator (AED) programs. If possible, get certified in these courses as well.

Choose a fitness specialty

Assess yourself and evaluate your skill sets in order to help you decide on which specific fitness specialty to pursue. Another factor to consider is your social skills because it is important to note whether you are comfortable in working with a group or an individual trainee. Once you eventually decide on which path you would like to pursue, the next step is to research on certifying bodies together with the programs that they use to train trainers.

Prepare for your certification

After deciding on a fitness specialty that you wish to pursue, the next logical step is to prepare for your certification. There are several exam preparation courses for you to choose from, as well as training classes that you can enroll in. Once you finish these, you will have the confidence to pass your certifications with flying colors.

All you need to do now is to register for your selected certification examination wherein you will be asked to pay for a certain exam fee. The tests are usually computer-based that include about a hundred multiple-choice questions.

personal trainer

Start earning

With certifications on your belt, you are already eligible to apply for jobs or even perform a private practice. Most trainers opt to gain ample experience by first working in their local gyms and fitness centers. Still, others opt to practice independently and work on building a roster of clients. Nevertheless, it is a good practice to continue to pursue higher education in relation to your specialty in order to be more marketable and build a strong reputation.

To wrap things up, becoming a certified personal trainer may not be as easy as what most people might think. However, it is a profession that is worth pursuing because it is rewarding. Nevertheless, don't let the challenges stop you from becoming a certified personal trainer.


Effective Ways To Overcome That Shyness Inside You

Effective Ways To Overcome That Shyness Inside You

Being shy can be normal.

But, if your shyness hinders you from achieving what you want and what you truly deserve, then something has to be done about it. We are all living in a very competitive environment where there is just so much on the line, thereby making it difficult for some people to overcome their shyness. However, you have to learn how to get over your shyness and be an achiever in life.

The following are some effective ways on how you can overcome your shyness.

3 Effective Ways To Overcome That Shyness Inside You

Arm yourself with knowledge.

Shyness often comes with anxiety which usually occurs to people who do not have enough confidence and such can also be caused by a lack of knowledge about a certain task or challenge that one is about to go through. Shyness can be conquered through knowledge. If you are about to perform on stage, you should know more about the skills that you are about to showcase. When you arm yourself with more knowledge your confidence will also improve. Stage fright is real and so is shyness.

Every person has his own moments of shyness. If you plan to join competitions, better be good at overcoming your shyness. If you want to join contests like bikini competition, make sure you’re completely aware of all its pros and cons. You also need to know about all the factors that could affect your chances of winning. See to it that you have a comprehensive bikini competition guide and a coach who will help you go through all the process. A training coach will also help you beat your shyness by making sure you have the best physique required for the competition.

Don’t let your insecurities drown you.

Having insecurities is normal. Every human being has his own share of insecurities. However, some people choose to step over it and refused to have it as an obstacle to their success. Insecurities can lead people to lose their confidence and make them feel that they are not capable of achieving something, believing that other people deserve it better. You have to rise up above your insecurities and be proud of who you are. You are not just a unique creation, but someone who definitely have what it takes to become successful just like other individuals on this planet.

Stop comparing yourself with other people.

Needless to say, everyone is unique. This statement alone should be enough to convince you that there is no point in comparing yourself with others. Practice at your own pace. Learn more about what you're passionate about. Work towards achieving your goals. If you want to engage in competitions, train hard and give your best shot. Do all these things to keep you busy and avoid yourself from the tendency of comparing yourself with others. Otherwise, you will find yourself always at the losing end.

Keep in mind that success does not warrant a big personality. It only takes enough courage and determination to rise above our own imperfections. Learn to overcome your shyness and you will find yourself slowly opening more doors to opportunities for success.


Boise: Discover The Biggest Small Town There Is

Boise: Discover The Biggest Small Town There Is

Boise is the capital of Idaho, which is also known as the most populous city in that state. This is the reason why Boise is dubbed as the biggest small town there is. Accordingly, here are some fun facts that will let you discover Boise more.

#1 Adventure city

Boise has been crowned as the #1 Adventure City by the National Geographic. There are definitely plenty of things to do in Boise and if you are up for an adventure, you can go visit the Bogus Basin Mountain Recreation Area. Here you can experience snow skiing amidst breathtaking views of mountain ranges and snowy landscapes. There are also several outdoor activities, such as hiking, rafting, and camping, that you can indulge in, as well as different tourist attractions, such as the Zoo Boise and several other museums and parks that you can go visit.

A city that ‘gets it right’

Time Magazine named Boise as the #1 city that ‘gets it right’ in their article entitled ‘Solutions for America’ because of its safe streets, growing economy, and vibrant community. The city has dubbed itself as a cultural hub for music and theatre, wherein each spring, the city hosts the Gene Harris Jazz Festival, in honor of the city’s most renowned jazz musician, Gene Harris. There are also great education opportunities in the city and it has been praised for its great schools and universities over the years. Perhaps this is one of the reasons why Outside Magazine gave Boise the top spot in being the overall ultimate town in the Western US.

Despite being a city with an immense population, the crime rate in Boise is relatively low compared to other cities in the US. Aside from this, it is relatively affordable to live in Boise, compared to other cities such as Portland or Seattle. This could be one of the reasons why Boise made it to the Forbes top 10 lists of cities where salaries are considered competitive and increasing. The city is also surrounded by nature, with the Boise River snaking into its way in the city. Add to this a climate that complements superb living standards, with summers that are not that hot and winter that is not that cold.

Mountain biking town

Boise was named by the Bike Magazine as the best town in the country to ride your bike. This is because Boise is considered as the most bike-friendly city because you literally can get anywhere in the city with just your bike. You can bike the Greenbelt or downtown Boise even if you don’t personally own a bike because bikes can be rented for the day. You may even be lucky enough to book accommodation that provides complimentary bike rentals.

Boise is an amazing city that has several things to offer. If you are from Boise, it’s about time to get to know your locality. On the other hand, perhaps it is time to plan a visit to this city to satisfy your curiosity about the biggest small town there is.


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