Best Ways to Condition the Mind and Live a Fitness Mindset

Best Ways to Condition the Mind and Live a Fitness Mindset

Keeping your body fit and healthy may be an ongoing battle in your mind. With a lot of things to think about and maybe some stressful situations here and there, it may become a continuous struggle for some people to maintain a good physique. Balancing your activities at work or school can be a constant struggle. To some people, the problem could be because of some physical conditions affecting their willingness to adopt a fitness-oriented mindset.

But did you know that you can condition your mind and body to become hyper-focused on your overall fitness?

In fact, this has been the secret of many athletes and fitness professionals to achieve success in their chosen field. And if you would like to embrace the very same mindset and start maintaining a healthy mind and body, here are…

7 Great habits that you should constantly apply in your everyday life

One) Do What Makes You Happy

The secret to a happy and fulfilling life is passion. Your passion for life, happiness, and health can do a great deal when it comes to acquiring a healthy lifestyle. It’s true that not everyone will have the same level of passion as others when it comes to staying fit. Some may find it burdensome, while others find it to be a priority. But it goes without saying that maintaining a healthy body is a necessity. Thus, adopting a fitness mindset is something that everyone should do.

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If you are passionate about keeping a healthy body, it will become a lot easier for you to stay active, eat healthily and avoid vices. Apart from that, doing what makes you feel good and happy every day can have a significant effect on your outlook in life. If you feel like you are on the right track to fulfilling your dreams and following your passion, it will be a lot easier for you to navigate through life and do things that will make you feel good. And that includes maintaining a fit and healthy body.

Two) Figure Out What's On In Your Brain

With your busy life of juggling your studies, social life and time for yourself, it may come as a great challenge to figure out what is going on inside your head. But if you want to have a better understanding of how your mind operates and what usually triggers your productivity, you will need to take time and look deeper within you. If you want to adopt this sort of practice, you can start by setting a time at least once a day to go to a quiet place, wherein you can focus, not just on the things that you need to do, but more importantly, on why you are doing what you are doing or why you are thinking the way you do.

The practice of meditation and mindfulness has proven wonders to a lot of successful people. With these practices, you can bring your attention to the various things you are sensing around you or within you at a given moment. You get to really think deeply about what you feel, hear or smell in the present.


It helps you relax and have a deeper understanding of how you operate as a person. Considering that you are jumpstarting a healthier lifestyle and would like to keep a fitter body, it is best that you start with your mental state. To be able to condition yourself for a new lifestyle, you should start by conditioning your mind first before you start with the rest of your body.

Mindfulness and meditation can also provide you a holistic healing and overall physical well-being. This practice can help you appreciate even the smallest pleasures in your life and help you achieve a clearer, more relaxed state of mind. This way, you will be more prepared in dealing with stressful situations. It can also help you fight depression, urges of substance abuse, as well as eating or anxiety disorders. Apart from an improved mental state, it can help lower your blood pressure, improve your sleep, reduce chronic pain and can even help in treating heart disease.

Three) Flip Negatives Into Positives

Sometimes, when we get tired or frustrated about some things in our lives, we tend to feel bad or think negatively about ourselves. In the end, it affects how we do things and even ruins our self-confidence. Staying confident about your abilities is very important, especially if you are trying something new for the first time. If you think about things like, “I don’t think I can do this.” or “I’m not really meant for something like this”, then this negative state of mind will definitely affect how you handle things in your life.

Be Positive Not Negative

This is especially true when it comes to involving yourself in some physical activities you are not used to doing. Of course, anything that you do the first time will be challenging. But it could also be just a state of mind. Thinking about getting past a certain obstacle is a good way to condition your mind and prepare your body for what it needs to do. Think about how you can deal with a situation, instead of what you can’t do. This way, you get to prepare yourself for the idea of accomplishment, instead of failure.

Maintaining a positive vibe matters. Yes, it’s important that you understand what the potential obstacles are, but it’s essential to look at these obstacles from a different angle. Having a better perspective about what you are up against can help you find a better way of getting past it. So even if it’s your first time to get into some fitness activities, be it weight lifting, jogging or aerobics, think about the positives and what you can do to accomplish them, even just by getting past one small step at a time.

Four) Give Positivity to Feel Positivity

Want to know how you can attract positivity into your life? Start by adopting a positive mindset. Some people say that whatever you throw out onto the world, it will give back to you ten folds. And it actually makes sense. In today’s world, we all tend to be living in our own little world. Witnessing the goodness and beauty of humanity has become a very rare occasion for us. But if you do nice things for others, you will get good things in return. And knowing that you have done something good helps you feel great about yourself.

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When it comes to conditioning your mind and body, feeling good about yourself and the world around you can go a long way. A fit body should start with a fit mind. And the best way to feel good is by attracting positivity into your life. An increased level of positivity can help you see things in a different light. It helps you think better and feel braver. You tend to feel like nothing is impossible. So if you want to feel good about your life, you should start by spreading some positive vibes and making the people around you feel that life can be amazing.

Now, if you are looking for more reasons to be more positive, you will be happy to know that adopting a positive mindset can help increase your lifespan. Staying positive helps lower your risks of distress and depression. It also promotes better mental and physical well-being and helps you cope with many stressful situations in life. In the same way, positivity can also improve your cardiovascular health. So by staying positive, you really have nothing to lose!

Five) Find The Tool to Fix Your Weakness

We all have our weaknesses. They can come in all shapes, sizes, and forms. And when it comes to starting a fitness-based lifestyle, it may be a problem with your physical strength, stamina, or overall well being. It can also be your confidence, time, financial situation or your availability. These concerns are all normal because that’s just how we humans are. We can not always be perfect. We are normally flawed individuals, but it is important that you understand what weaknesses and strengths you have. By knowing what you are good or bad at, you can create a plan on how you can live with what you’ve got, and make the most out of every situation presented to you.

Try to convert those weaknesses into an opportunity to improve. Figure out what can help you change for the better. If your challenges are more about your physical strength, there are ways for you to tackle this weakness. You can try some strength exercises and get a personal trainer who can keep you motivated and focused on your goal. By identifying ways that can help you target your weaknesses, you can eventually become a better version of yourself!

Six) Look After Your Body

You are an amazing machine! But just like every other natural or manmade machine, you need to maintain your body and keep it in good working condition. You have to keep your body well oiled so that it will operate effectively at all times. How do you do that? With proper rest and nutrition, of course. To maintain a fit and healthy body, you will need to provide it with some much-needed vitamins, minerals, and other essential nutrients.

In college, you may be involved in a lot of physical activities, but you have to maintain balance. Even heavy pieces of machinery need to rest, and so should you. Give your body enough time to recover after some strenuous physical and/or mental activities. You should also supply your body with an ample amount of nutrition to make sure that you have enough energy to get some work done. Eat a well-balanced meal, drink lots of water and get plenty of sleep. This way, your body will have enough time to recuperate and be ready for another busy day.

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Apart from changing your diet and your activities, you should also start adopting some supplemental activities such as physical therapy, nutritional supplementation, dietitian consultations, and personal training sessions. These steps may sound over-the-top, but if you want to make sure that every move you make is really helping you achieve your fitness goal, then these pursuits might just do the trick for you. Note that these extra steps are not requirements, but by consulting fitness and nutrition professionals, you can get a deeper insight and a more personalized approach on how you can achieve your fitness goal.

Seven) Put Your Tool Into Practice Every Day

Once you have found a way to ease into your fitness goal, this is when you should start to constantly practice. The only way for you to move forward is by giving yourself the opportunity to get stronger. Whether your fitness routine includes jogging, yoga or weight lifting, what you should keep in mind is that constant practice can help your body be more in tune with a fitness-oriented lifestyle. If you want to maintain a fit and healthy body, you basically have to change your habits and daily activities so that you can get closer to your goal.

Dai Manuel - Before and After - From obese to Healthy

I know all too well what it's like to fall out of health…

The best way for you to condition yourself is by practicing constantly. How else would a pianist learn how to play the piano? How else would you memorize a song or a poem? It’s all about practice. And if possible, it should be every day.

Adapting to a more physical, fitness-oriented lifestyle will be a great challenge, especially if you’ve never really been a fitness buff before. But this opportunity is a great thing to take on because it pays off in more ways than one. Apart from looking great, you also get to feel great because you are improving your lifestyle, nutrition, fitness, and mental state. For you to get used to this sort of lifestyle, it takes a lot of patience, discipline, and perseverance.

It won’t be easy — IT WILL be worth it — but with constant practice and by adopting new and healthier habits, you will soon see great progress and achieve the fitness goal you have been eyeing for a while now.


What is an Upper Limit Problem? And how it is holding you back in Life

What is an Upper Limit Problem? And how it is holding you back in Life

The UPPER LIMIT PROBLEM is the feeling that you will never be successful or never achieve what you want is often due to a lack of self-confidence or self-belief.

A lack of self-confidence can cause many problems for individuals, and for some people, one of these is an upper limit problem. Understanding upper limit problems and deciding whether or not you have one can take some time.

What is the ‘upper limit'?

Our personal upper limits are the limits that we have, sometimes subconsciously, set for ourselves. Maybe you can imagine yourself becoming a millionaire, but you can’t imagine more than that and feel like you probably wouldn’t try to earn more money once you become a millionaire. This is an example of setting a limit for yourself – you have a boundary within which you feel you should, or will, remain. Most of the time, this isn’t necessarily a concrete example of a limit e.g. money but is rather a limit on the amount of happiness you feel or the level of success you have at work.

What is the ‘upper limit problem'?

If you don’t feel like you want to raise your limits, or you feel constrained by upper limits (whether created intentionally by yourself or not), you could have an upper limit problem. An upper limit problem can interfere with your life and prevent you from experiencing happiness. Rather than embracing change, new experiences and new life challenges, you will feel compelled to avoid them, shy away and hope they go away.

Having an upper limit problem can affect your health, both physically and mentally. Avoiding new challenges and experiences could mean that when you are forced to confront something, you physically cannot handle it and become ill as a result. Adrenal fatigue and physical burnout can also affect you if you become too stressed and consumed with the idea of doing something that you feel you can’t.

You may also find yourself feeling a huge amount of guilt when you say no or make an excuse not to engage with someone or something which you feel you are not capable of. For example, if you are invited to present at a business meeting but decline because you feel you’ll do a bad job, you could find yourself feeling an overwhelming sense of guilt that only adds to your feelings of self-doubt and limitations.

Solving your upper limit problem

Like many problems, an upper limit problem isn’t something which will go away overnight. You can start by increasing your comfort zone – doing things which make you a little bit uncomfortable but on a regular basis. This will ensure that you prepare as effectively as you can for the big moments when you have the opportunity to reach higher.


7 Simple Ways to Implement Mindfulness at the Office

7 Simple Ways to Implement Mindfulness at the Office

Mindfulness is a comprehensive and well-respected technique that has been clinically proven to reduce stress, anxiety, and depression. It involves simple meditation practices that can increase a sense of wellbeing and bring about change in mood.

Some experts maintain that mindfulness is knowing exactly what is happening inside and outside of us. Mindfulness will help us to see the present moment clearly and accurately, it has the capacity to change the way we see ourselves and others. Here are…

7 Simple Ways to Implement Mindfulness at the Office

Simplify and Focus

You need to learn how to walk so that you can run. It is important to concentrate on doing one task at a time before you go to the next. Studies show that by simplifying your task, assessing what you have done, and concentrating on one task at a time, you will most likely going to focus and perform better both in the office and at home.

Take a walk

When you are working hard to beat deadlines, and dealing with pressures of workload, make sure you find some time to take a walk. You can do this during lunch break, even if it is just for a while. This could be visiting a colleague at the other side of the office, walking a few minutes around the block, or climbing some stairs or attempting to ease off some tension.

Walking can serve as a meditation. A simple walk can definitely do wonders for your body, mind, and soul. This is a simple approach that can surely introduce mindfulness to the workforce.

Choose Snacks and lunch with a purpose

We can incorporate mindfulness into all the things we are doing all through the day. This can be practiced in various ways such as being thoughtful about the type of food you eat, how you eat them as well as the type of exercise you engage yourself with.

You can have a productive day by choosing to eat meals and snacks that will benefit your health at all times. If it is not fueling your body, it probably is not a mindful choice.

Enhances Creativity

According to research, some key elements of meditation enhance creativity. Meditation opens doors and acts as a stress-reduction tool. It boosts innovation pursuits. Many researchers have found out several positive effects on employee productivity.

Regular meditation boosts resilience, regulate emotions, mitigate stress, as well as have a more positive outlook, thereby helping you to bounce back after facing stressful times. Studies show that having a meditation puts people in an active mood, makes them relaxed and stay in the right frame of mind.

Meditation helps people to clear their minds, focus on their tasks in the office, and come up with original solutions to problems. Employees don’t get better by relaxing in good office chairs only, but also by finding some time to meditate. The spiritual benefits of meditation are multiple.

definition of mindfulness

What's ‘mindfulness' mean to you?

Mindfulness breaks

Engaging in mindful breaks will help you to improve your overall productivity and concentration as well as re-energize your mind. Here are some great ways you can take a mindful break such as jump, take a walk or go for a run, dance, hang out with friends, family or colleagues, laugh, meditate on things that enhances your physical and emotional wellbeing, take a nap, listen to your favorite music, go to a gym, sing, try a do-it-yourself massage, etc.

Use mindful reminders

Using mindful reminder will enable you to break away from the automatic pilot, thereby helping to be free, calm, spontaneous and mindful. Mindfulness can be cultivated by choosing a specific transitional event, and reminding yourself consciously to be mindful anytime that event occurs. For example, if your telephone rings, you can remind yourself to breathe deeply two to three times before picking the phone.

Use short mindful exercises at work

You can be mindful at work by participating in active listening, doing some deep breathing, turning off your computer when you need to rest, taking a lunch break, sitting on an exercise ball, loving-kindness meditation, stretch for few seconds, etc. All these are short mindful exercises that will guarantee peak performance at work.


In this article, we have covered 7 simple ways to implement mindfulness at the office. If you have ever wondered how you can implement mindfulness at work, then try these tips and you will find see that mindfulness can truly improve your performance at work.

Take at least 1-minute mindfulness breaks daily, pause for a while, close your eyes, relax and take some deep breaths. Those are great ways to start and ignite your day at work, not just by sitting comfortably in a good office chair.

Was this article really helpful? Kindly share your ideas in the comment box!

Author Bio: June Earls

June loves to write on various topics such as home, office DIY decore. I write for, a website dedicated to educating people about the importance of ergonomics and creating a healthier lifestyle in an office setting. I'm constantly looking for new ways to optimize my performance, and hopefully, I can share those experiences with our readers.

7 Successful Tips to Getting Rid of Negative Thoughts

7 Successful Tips to Getting Rid of Negative Thoughts

The mind is a repository of thoughts. Every day our minds process thoughts that range from positive to negative and directly or indirectly these thoughts have effects on our moods, behavior, and perception. The thing about negative thoughts is that they are stubborn and could overshadow the positive thoughts in mind. Just like the weeds growing on a garden side by side the crops, negative thoughts fight for space in the mind and they do this in such a way that if left alone they can get corrupt the positive thoughts and get rid of them so that all that the mind begins to process and produce is just negative thoughts only. Without any doubt, our thoughts shape our mindset and our reality. In whatever we do, what we think and how we think matters, you think positive you get positive results, you think negative you get negative results. If given an option between negative and positive thoughts, which would you rather choose?

7 Tips to Shift from Negative to Positive Thinking

Click here to learn more on how to transform your thinking from negative to positive. Consider these few tips to fight negative thoughts;

Tip 1: Learn to Banish Bad Thoughts

Thoughts are not harmless. If they are allowed to linger on, they can do a lot of good or damage depending on the nature of the thinking that is involved. Your disposition to negative thoughts matters if you are going to overcome them. Negative thoughts will not go away by themselves, you have to confront them and you must do this early. Do not even give them a space to stay on your mind at all. Dispel them the moment they surface in your mind. For instance, when a self-limiting thought comes on your mind that you are ugly and useless, do not even think about it at all. Counter it immediately by thinking about how lovely and good you are. Make up your mind to replace each negative thoughts with two good positive thoughts and you would be on the path towards eliminating bad thoughts from your mind.

Tip 2: Count Your Blessings Instead of Chaos

When things are not going well for you, it is easy to think negative. The ideas our minds process are mostly influenced by the experiences of our daily life. However, you must know that however bad the situation you are passing through might be, your case is not the worst. You are still better off than others somewhere and even if yours is the worst case scenario, there is hope that things can turn around for good. Learn to celebrate your wins and forget about your loses. You must be your cheerleader always.

Tip 3: Don’t Suppress Your Emotions

Learn and master the art of self-expression. Do not suppress your emotions. When you learn to express your feelings as they come, you make your mind a conducive environment for positive thoughts to thrive. Be yourself and express yourself. Cry if you feel like and laugh if you feel like, it will help you relieve yourself of stress and become more lively and confident in yourself.

Tip 4: Maintain Your Distance From Negative Company

Whatever you do, do your best to avoid negative people; toxic people who are always emphasizing on your mistakes and errors and never commend, or complement your strengths. In the battle to overcome negative thoughts, you must separate yourself as far as possible from negative people and replace them with those who motivates you and encourages you to be the best you can. The words people say about you can affect you in a big way. It is helpful if you surround yourself with those who speak positive words to you rather than those who thrive on the negative.

Tip 5: Practice Mindfulness to Stop Overthinking

Mindfulness is an incredible strategy to strengthen your mind to filter the good thoughts from the bad ones. It gives you the key to your mind and thereby helps you to lock out negative thoughts and open the door to the positive ones. More importantly, mindfulness helps you resist the urge to over criticize yourself. Many times, we introduce negative thoughts by over-thinking our mistakes. As we evaluate and reflect on past actions, sometimes we risk over thinking and over blaming ourselves. Mindfulness is a helpful tool to strengthen the mind to let go of the past and move on with the present.

Tip 6: Exercise to Change Up Your Mood

If you want to live long and healthy, you must exercise. This statement is probably not new to you. However, there is a catch. Exercise does not just help to tone your body and muscles; it also helps to tone your mind. It helps to shift the paradigm of your mind. This is not exactly strange though; after all, there is a connection between the body and the mind. If you take care of the body, you are also taking care of the mind. Embark on regular exercises to boost your brain functioning. When you go on exercises, make up your mind to incorporate positive thoughts as you do so and ensure to let go of the negative ones. Negative thoughts can dampen your mood; it can make you angry, grumpy or aloof. When the negative thoughts begin to show up, get up and begin exercising.

Tip 7: Try to Break the Cycle of Negative Emotions

Negative thoughts are vicious. They are on a mission to spoil your mood, break down your self-confidence and damage your relationships. This is why you must be on your guard to deal aggressively with them. Do not let them perpetrate your mind.

Break the cycle.

One effective way of breaking the cycle of negative thoughts is by disbelieving them. This is because believing negative thoughts is like pouring gasoline on a raging fire; you further give life to it. When you disbelieve the negative thoughts, you starve them of life and they die out. Another helpful way to overcome negative thoughts is by identifying the triggers and avoiding them. Discover the people, place or events that introduce negative thoughts and avoid them like a plague.

A Type A Personality's Path to Discovering Meditation and Mindfulness
Click to read about Discovering Meditation and Mindfulness.

Author Bio:

Natasha Calcono is a blogger, entrepreneur, and writer at Master the Mind. Master the Mind empowers you to customize your mindfulness experience, change your thinking, reduce anxiety, relax, and motivate you to be the best you can be. It can also provide recommendations on the best products and courses to help you improve your life (health, wealth & relationships) using the most powerful tool you have at your disposal…your mind.

Meditation and Relaxation Exercises You Can Do just about Anywhere

Meditation and Relaxation Exercises You Can Do just about Anywhere

There are countless benefits to learning meditation and relaxation exercises to help deal with stress and alleviate tiredness.  Meditation is a means to find peace and calm, and relax the body and mind. It is a means to look inward, detach, and focus on a few moments for one’s self. Relaxation exercises are also a means to remove tension but have the added benefit of being able to not only affect one’s emotional and mental well-being but also affect the physical body positively because of the simple movements involved.

In this day and age where people are constantly on the go; and the hustle and bustle of life take up so much of one’s day, it is important to have the know-how to deal with these stresses any time and to make sure that the body and the mind are always in tip-top shape.  There have long been connections between how stress manifests itself as illnesses of the body and knowing how to meditate and learning and practicing simple relaxation exercises can greatly help in one’s well-being.

Meditation Basics

Follow these steps for a few minutes of meditation to center one’s self and de-stress.

Find a safe and comfortable place. 

A few moments of meditation can be done just about anywhere.  All that is needed is a place where one is safe and secure and comfortable. It may be a few moments in the car, a quiet bench or seat in the house, park or even the mall, or even just sitting quietly at your office desk.

Close your eyes and try to block out the world for a moment and focus on just one’s self.

This step takes some time to master.  In the beginning, it may take a few moments to consciously quiet one’s self and let go of all the distractions around, but as you practice, it gets easier and easier to do so. Try to maintain this calm for as long as possible. After some practice, it becomes easier and one can stay longer in this state.

Focus on your breathing

This is basically the best thing to focus on because it will always be there and present. Being conscious of the regularly and rhythm of one’s breathing helps create a sense of tranquility and peace.  Learn to appreciate each moment of breathing in – feeling the breath filling one’s being.  Focus too on breathing out, imagining stresses and all distractions leaving along with each breath that leaves one’s body.

Do this consistently for a few minutes, a few times each day

Practicing meditation daily will help improve one’s well-being and one’s ability to deal with the daily stresses and tensions throughout the day.  It only takes a few moments, but its benefits are well worth it.

Relaxation exercises that complement meditation

  • Stretching

Find a safe place to spend a few moments to relax.  While breathing deeply and purposefully, do the following simple stretches.

  • Head Tilts

From looking forward with one’s head straight, tilt your head from to center to one side, moving slowly for up to 8 counts. Slowly go back to the first position, breathing deeply and tilt to the other side.  Move on to tilting from front to back, again focusing on the slow and purposeful movements and doing up to 8 counts.

  • Head Turns

While focusing on one’s breathing and starting from head facing forward, lead with one’s chin and slowly turn to the right, taking about 8 to 10 counts to complete the movement. Stay there for a breath or two and slowly go back to front facing position and repeat on the other side.

  • Shoulder lifts

With both arms loose and relaxed, slowly lift the shoulder’s up. Pause for a breath or two and slowly lower back to first position. Do this a few times to loosen the shoulders and back.

  • Torso Twists

Beginning from the facing front position, slowly turn to one side, twisting from the waist. Do this slowly and be conscious to only twist up to what is a comfortable stretch. Pause for a moment or two and slowly go back to 1st position. Do this on both sides slowly and purposefully.

  • Leg Flexes

Slowly and purposefully move your legs to gently stretch and relax the muscles. Start with the knees, slowly bending each knee and pulling it up towards the chest. Maintain deep breaths and feel the stretch.  Slowly bring the knee back down and repeat on the other.

  • Mindful muscle flexing

While practicing meditative breathing, flex and relax the muscles to relieve them of tension. Moving up slowly from the toes do this for all muscle groups – the legs, buttocks, abdomen, fingers, hands, arms, shoulders, neck and then face; focusing on slowly flexing them and feeling them tighten, and then releasing them and feeling the tension leave.

These small movements are beneficial not only for one’s physical well-being but also to be more mindful and aware of one’s mind-body connection.

Meditation and relaxation exercises have a lot of benefits. It is not only good for the body but also for mental and emotional wellness. Those mentioned are a few ways that are simple and easy to do just about anywhere. Practicing these consistently will not only help in dealing with the stresses of daily life but also create a better sense of self and well-being.

A Complete Guide to Vipassana Meditation for Beginners

A Complete Guide to Vipassana Meditation for Beginners

Be it from reading books and magazines or from your friend, you most definitely heard about the benefits of practicing meditation daily. After all, most studies show that doing meditation can be quite a challenging but exciting new practice which can improve not only your physical but also your mental muscles.

Vipassana, which is one of  India's most ancient meditation techniques, is a 10-day meditation course, that will make you see things as they truly are, and discover yourself along the way.

If you have given the idea of meditation some thought, and have considered how it can also work for you,  now you have an excellent opportunity to learn more.

Click below to watch my Toastmaster speech on my first personal Vipassana experience in Thailand, September 2018

What I learned from my 10-day Vipassana Course…

What would you do if you had 10 days of no talking, no writing, no reading, no exercising… only meditation? Well, this is what my first #Vipassana experience was like.

Posted by Dai Manuel: Your Lifestyle Mentor on Wednesday, October 10, 2018

What is Vipassana?

When we talk about Vipassana, we talk about a practice that will bring awareness and clarity over different aspects of your life. This whole process of meditation might sound strange at first, but it's all about getting to know how to concentrate on one thing at a time.

Also, known as the state where you bring your mind to rest and focus on one thing, Vipassana will teach you how to keep your mind clear and focused at all times.

Unfortunately, this incredible calmness of the mind and body will not come as easy as you think, so you will need time and patience to gain that state of tranquility you desire.

Just like every other skill, knowing how to meditate will demand a constant and regular determination to practice. In some cases, it may take years for the meditator to reach a higher level of self-awareness, so when doing Vipassana persistence is key.

Liberation, the final stage of vipassana, is considered the ultimate goal of all Buddhists. To actually reach this goal, this will entail intense and careful testing of your mind and body. Being a gentle, but also a precise technique, this ancient practice will help you become more aware of personal experiences and aspirations.

What is meditation

What is meditation?

Meditation is a practice which encourages a high-level state of focused attention and awareness. Aimed at lifting human beings to higher frames of consciousness meditation is part of different religions such as Islam, Judaism, Hinduism, Buddhism, and Christianity.

If you are suffering from high blood pressure or burnout, meditation can also help you improve your overall well-being and manage your mental health.

How to Do Vipassana

Now that you understand what vipassana is, it's essential that you also know how to do it the right way and enjoy its benefits. Below you'll find the first necessary steps you need to take if you want to practice Vipassana.

Set your body and soul in motion by sitting still

Relax, sit down, and let your body settle into a comfortable position. Make sure your body's position is upright. You can as well use leaning boards, backrests, chairs, and cushions to increase comfort. No rule requires keeping your eyes closed, so you can have them open as well. Lengthen your spine, relax your spine, and tuck the neck towards your chest.

Take Your Time

Do not do anything in a hurry; take your time until you feel completely relaxed.  Ideally, the practice of Vipassana needs a rested mind, so if you do it during the weekends, you will have the best experience. Because it might be quite challenging for beginners to try Vipassana after a busy day,  you can also try taking a nap before meditating. If you are not an experienced Vipassana meditator, to avoid falling asleep during meditation, try to energize and refresh your body after a long day.

Take your time

Adjust your Body to Raise Your Awareness

Your body might feel settled after the first 15 to 20 minutes,  so try and sit in a position that makes you feel comfortable. Depending on the prevailing conditions, it might also take a shorter time to settle, so try and not stress about it.

After the initial minutes, raise your mental awareness and connect it to your body. With time, the goal is to have your point of focus become more clear and present.

Focus on a Particular Object

If you feel that your point of focus is fading away, search for a bigger object so you can focus your attention on it. For instance, you can focus on your nose so your mind can become quiet and silent, this way no negative thoughts can enter it.

If you feel this is too tedious or uncomfortable, you can focus on other body parts. Do not try this if you are tired because it will only make you feel frustrated and confused.

Continue Observing and Exploring

The whole idea of doing Vipassana is to focus your mind on something until everything else fades away. To build a strong connection between the body and mind, you need to be mindful and aware.  If you become distracted by your thoughts or bodily sensations, take a deep breath and focus on it.

Continue Observing and Exploring

Let Go Of Things So That Your Mind Follows

If your mind does not focus and you feel restless,  it is better to leave your eyes open and focus on what you see. Accepting what it is,  and not what it should be, will make your experience blissful and joyful. If you follow all these instructions, your mind will allow you to go deeper into your meditation because of the lack of resistance.

Let the Meditation Follow its Course

To be able to follow this advice, you will need a lot of courage to practice this type of meditation as much as you can. Some worry that they could go crazy and their mind won't come back to them if they get illuminated.  At this point, you need to reflect more on what you feel and see during your meditation and leave your worries behind. Nobody ever before had gone crazy from doing Vipassana.

Vipassana Courses

The Vipassana technique is not something that you learn within a day, so you might need to take a 10-day silent meditation course if you want to achieve the best results. During those ten days, you will learn the basics of the practice and how to attain great results. Also, your expenses shouldn't be too high, as there are donors who fund your accommodation and food.

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And so that completes my 10-day meditation course. It was more than just a course in #Vipassana. It was truly a study in the art of living. I further developed a deeper insight into my being. I feel so much better equipped to solve problems in life, harness greater potential and now clearly know how to lead a peaceful, productive life. And all that in 10 days? No. It’s the start of a life long journey… I simply took the first few steps on the pathway to living a life of Dhamma. . If you are seeking further clarity and a way out of misery and sadness, look to do your own 10 day Vipassana course. It will surely be the best investment of 10 days for living your best life possible. 🙏

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In most cases, the courses are available based on the option you can offer a donation at the end of each Vipassana retreat.

In case you are wondering where to register for learning Vipassana, there are several great options for you. There are numerous Vipassana centers across all continents.

India has some unique Vipassana retreat centers where you can learn from the best practitioners. If you are ready to learn how to live without exercising, writing, reading, and communicating, and to meditate approximately 11 hours of meditation on a daily basis, going to a Vipassana retreat will be the best choice you'll ever make.

In closing…

If you are in a place in life where you are asking ‘why am I here?' or ‘What's my purpose?', then I suggest looking into experiencing a Vipassana 10-day course. Let me know what you think… and if you've already experienced a Vipassana, I'd love to know how your experience went. Drop me a note here.


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