Here are 25 of those reminders that others taught me.

  1. Struggle Is Good
    Never say “I can’t take it anymore.” Say “Bring it on!”
  2. Don’t Complain
    Complaining is the biggest waste of time there is. Either do something about it, and if you can’t, shut up about it.
  3. Spend Time With People You Love
    That’s your family and best friends. If you don’t have a family, create one. Most people in life are only visitors. Family is for life.
  4. Don’t Start A Relationship If You’re Not In Love
    I’ve done this more than once. You kind of like someone and think: “We might as well give it a shot.” Not a good idea. You’re either in love, or you are not. Don’t fool yourself. It’s not fair to you and the other person.
  5. Exercise Daily
    I didn’t get this until recently. A healthy body is where you have to start everything in life. If you can’t build a healthy and strong body, what CAN you build in life?
  6. Keep A Journal
    No, keeping a journal is not for children. It helps you to become a better thinker and writer. “I don’t want to be a writer” you might think. Well, how many emails and texts do you send a day? Everybody is a writer.
  7. Be Grateful
    Say ‘thank you’ to everyone and everything. “Thank you for this beautiful day.” “Thank you for your email.” “Thank you for being there for me.”
  8. Don’t Care About What People Think
    We all die in the end, do you really think it matters what people think of you?
  9. Take More Risks
    Don’t be such a wimp.
  10. Pick An Industry, Not A Job
    If you want to become good at something, you need to spend years and years doing that. You can’t do that if you hop from industry to industry. Pick an industry you love and start at the bottom. You will find the perfect role for you eventually.
  11. Lead The Way
    When you find yourself in a situation where everyone looks at each other, it’s time for you to lead. You‘re a leader when you decide to become one. There’s no initiation or a title. Just a decision.
  12. Money Isn’t Important 
    It really isn’t. But you have to train yourself not to care about money. Don’t become too dependent on the stuff you own — otherwise, the stuff will own you.
  13. Be Nice
    I don’t mean you should be a pushover. You can be someone that doesn’t take shit and be nice about it. Just don’t insult people, think you’re better than them, or act like an idiot.
  14. Learn Every Day
    You’ve got to train your brain to stay alert. You don’t have to read a book a day to learn every day. Learn from your mistakes. Learn from the people around you — be open to what they can teach you.
  15. Rest Before You Are Tired
    Even if you love your job, and every day seems like a holiday, you need to take time to rest. You’re a human and not an android, never forget that.
  16. Don’t Judge
    Just because people make different choices than you, they are not stupid. Also, you don’t know everything about people, so don’t judge them — help them.
  17. Think About Others
    Just be mindful, that’s all. We all have families, bills to pay, and our own issues. Don’t always make everything about yourself.
  18. Give Without Expecting Something In Return
    Don’t keep score. You will become a bitter person if you do that. Give solely for the joy of giving. If you get something in return, great, if you don’t, great.
  19. There’s No End Game
    We, as a species, just are. Don’t try to figure it all out. Enjoy your journey.
  20. Enjoy Small Things
    I like clichés because they are true. Especially this one. You know why? Everyone says they know it, but no one lives up to it. They just chase big things.
  21. Don’t Take Yourself So Serious
    Yeah, yeah, you’re an individual, and people have to take you seriously, I get it. But at the end of the day, we’re all a bunch of ants trying to chase the same things. Lighten up.
  22. Don’t Blame People
    What’s point? Do you want to punish them? You don’t do that to people. Also don’t blame yourself — you’re only human.
  23. Create Something
    Not to leave a legacy, you won’t be here to see it anyway, but to be of use. Make music, write a book, build a table, anything. You’ll feel good about yourself, plus you give something back to people to use or enjoy.
  24. Never Look Back Too Long
    Reflecting on the past is only good for one thing: Learning.
  25. Take Action
    Don’t just sit there, do something. Without action, there is no outcome.

You might know a lot. But like Socrates, you and I know nothing at all. So we have to keep learning.




Thinking man


TELEKINESIS has been around for a long time. Although little is know when people first learned how to do it, I believe it can be extremely difficult to learn. Not impossible.
This phenomenon was photographed as far back as the late 1800’s. Many books have been published as well. I have made a list of the Books Here
Is telekinesis real? This has been a very unanswerable question. Many people were believed to be gifted with these powers, by dark forces or mythical beings. It is not hard to tell how far we have come in society. Practitioners of this art are usually shunned and looked down upon. Now
We all have abilities, psychic abilities, the ability to move things. It dwells within all of us.

So then…
Is telekinesis possible?
Through relaxation, concentration, and a little self hypnosis, almost anything is possible.


1. Time

Most people do not realize how important telekinesis training is, and this takes time. It will take a while till you are moving with your mind unless you are truly gifted.

You should assume anywhere from a couple of months to a couple of years to move things. Giving yourself enough time can be tough, because most people just want the abilities.

You need to have patience. In life sometimes good things are really worth the wait. It will take a lot of focus and a lot of meditation. Always believe in yourself, no matter who may tell you different.

2. Belief

A lot of people fail because they do not truly believe in themselves, and it is a major disaster when that happens. It is important to remember that anything can be done.

This gift we all have is here to stay. Never let anyone bring you down and tell you that you can not do something. It takes away from your mental focus and will hurt you in the long run. You have to turn your eyes away from those people.

3. Concentration

You need to learn how to focus. This part is crucial to success in real telekinesis. You have to get that inner peace we all need in life. It is very important to be able to get yourself into that state without help.

Meditation is key in this endeavor. It is a great way to gain the focus you need. Meditative states can be achieved with relative ease if you can keep your mind calm for a short period of time.

Lay down or sit in a comfortable position. Breathe deeply for a few minutes. As you breathe try to picture your hands and legs getting tired, feel the sensation of deep relaxation. Do this with all parts of your body until you a good a relaxed, then just keep breathing. Let all of the stress fall away.

See that wasn’t the difficult after all. Remember these three things when you are trying this.  Always keep your focus on your telekinesis powers.

Believe In Yourself Love Yourself


Recognize your skills.


Recognize the skills that you have and the good things about yourself. There are lots! You may not always recognize them but they are there. One way is to look for the things that you don’t struggle with or to look for the things that people compliment you on (even if you aren’t very good about accepting the compliment). When you look at the things you do well, you’ll feel more comfortable doing other things too.

Meet goals.


Set goals for yourself and meet those goals. Actually go out and do things. Just thinking about what you want to do will only make you feel worse about yourself for not even starting them. Once you do make a goal, work hard to achieve that goal. Keep in mind, however, that these should be reasonable goals. Malcolm Gladwell famously posited that it takes 10,000 hours to master a skill, so if you think you’re going to learn 8 languages and become a ballet dancer in 5 years, you’re setting yourself up for heartbreak.

Learn from failure.


Instead of viewing your failures as failures, view them as learning opportunities. You did something wrong so that you know for sure it’s wrong and now you’ll have an easier time knowing what’s right. Everything that goes wrong in your life is an opportunity to learn, so embrace it.

Try, even when you feel like you can’t or shouldn’t.


Sometimes we feel like we shouldn’t do something new because we might do it wrong. This is a bad mindset. Instead, give yourself permission to try something, even if you might get it wrong. If you never try new things, you’ll never be able to make progress

Talk to people that love you.


If you’re really having trouble seeing all the wonderful things about yourself, you can always talk to someone who loves you. Tell them that you’re having a hard time and they will find a way to bring you a better outlook. Sometimes we have difficulty seeing the best things about ourselves, but the people that really love us will never struggle to see those things.

Take breaks when you need them.


If a situation or a task is just too overwhelming, feel free to take a quick break to catch your breath and remind yourself that you can do this. Even if the break is just inside your head, it’s okay to stop and acknowledge that you need a minute to build back your determination.

Do something you believe in.

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Another thing you can do to help yourself believe in yourself is to do something that you believe in. Do something that you know is incredibly important and that you know needs to be done. Getting good grades in school so that you can become a doctor, protecting your younger sibling from bullies, taking part in a protest for your cause: it doesn’t matter what you believe in, just believe in it. You will be so caught up in knowing that it has to be done that you will just do.

Have realistic expectations.


Like we said above, having really unrealistic expectations for yourself and your abilities can really harm your view of yourself. But having unrealistic expectations about how a situation will go can also hurt how you look at yourself. The same can be said for having unrealistic expectations for what other people do (thinking that everything they do is perfect). Stop, realize that some things will go right and some things will go wrong, and you’ll feel much better.

Recognize yourself in others.


Recognize that just like you make mistakes, everyone else makes mistakes too. And just like everyone else does awesome stuff sometimes, you do awesome stuff too. Everyone is equal and we are all worthwhile. We all have something to offer. Stop seeing yourself as different or separate from other people and you’ll have a much better opinion of yourself.

Stop putting yourself down.


Everyone says bad things about themselves sometimes in their head, but if you let it become common, frequent, or really mean, you aren’t doing yourself any favors. You really can become your own worst bully. Fight this urge by saying two good things about yourself every time you catch yourself saying something bad. Think positive things about yourself as frequently as you can and do your best to stop saying bad things altogether.

Focus on moving forward.

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Stop getting stuck in the past and focusing on when you “used to be good” or the mistakes you made back then. No matter if you think you were better then or worse, the only thing you should worry about is doing well in the future. You can’t change the past but you can have a better future, so put all of your energy into that, instead of worrying about what you can’t change.

Don’t procrastinate.

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Procrastinating is setting yourself up for failure. When you have less time to do a task, you’ll rush and miss things. Instead, do things on time so that you have the extra time to really do your best!

Use criticism wisely.


Don’t ignore all criticism that is given to you but also don’t carry your entire view of yourself or a situation on the opinion of other people. A lot of the time we feel like everyone we know expects something of us or thinks something about us, but if you really think about it you’ll usually find that only 1-3 people have actually said these expectations to you. You’re imposing that view on the rest of society and creating an unhealthy mindset for yourself. Figure out who those naysayers are and ignore the heck out of them!

Build your self confidence.

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Poor self confidence is what usually makes it hard for us to believe in ourselves. If you want to believe in yourself and the things you do, you’ll need to build your self confidence.

  • The most basic way to build your self confidence is by changing how you think and talk about yourself. Stop beating yourself up. Every time you catch yourself thinking or saying something bad about yourself, stop. Say a few good things about yourself and then think about healthy ways to work towards fixing things that you want to improve about yourself.
  • Another way to build your self confidence is by proving to yourself that you can take on any challenge and giving yourself things to be proud of. Good ways to do this include traveling or volunteering.

Love yourself for who you are.

Love Yourself for Who You Are

Don’t try to be someone you’re not or be upset with yourself for the things that you think are wrong with you. You are you and you can’t really be anyone else. You can try to change certain things about yourself, improve yourself in ways that really matter to you, but you won’t be happy if you force yourself to be someone or something that you are not. Try to love yourself for what you ARE and you’ll find yourself living a much easier life.

Take care of yourself.


Take good care of your body and your spirit. The more you treat yourself badly by eating unhealthy foods or being really lazy, the more you’ll think that you aren’t worth caring about or putting effort in to. Keep yourself clean and healthy, and wear nice clothes to help show yourself that you are worth taking care of.

Do things that are hard.


If we only take the easy route, it can be easy to think that we aren’t capable of doing things that are hard. Prove to yourself that you can take on challenges by doing just that: take on challenges. Do things that will be rewarding, even though they’ll be hard work. You can do it!

Help others.


In helping others, we can often get a better view of what we’re capable of. It will also help you feel better about yourself. Helping others brings a wonderful sense of fulfillment and you will find yourself more confident than ever.

Don’t sweat your insecurities.


 Everyone is insecure. Absolutely everyone. If Jennifer Lawrence can do what she does, even though she’s self-conscious about how she looks, then you can live with your insecurities too. They’re inevitable but that doesn’t mean you have to let them dictate your life.

Speak up for yourself.


When things are happening around you and you have an opinion or know a better way to do something, speak up! Don’t just let your life happen around you. Take active part and be in control of the situation. This shows you that you are capable of being in control and leading others.

The Power of Positive Thinking

Positive Thinking?

 If you have any question in your mind of whether or not you are a positive person, you definitely have room for improvement. Here are some basic things you should start doing if you want to be more positive…..


Positive Thinking Is a Way of Life

With a positive attitude we experience pleasant and happy feelings. This brings brightness to the eyes, more energy, and happiness. Our whole being broadcasts good will, happiness and success. Even our health is affected in a beneficial way. We walk tall, our voice is more powerful, and our body language shows the way we feel.

Positive and negative thinking are contagious.

We affect, and are affected by the people we meet, in one way or another. This happens instinctively and on a subconscious level, through words, thoughts and feelings, and through body language.

Is it any wonder that we want to be around positive people, and prefer to avoid negative ones?

People are more disposed to help us, if we are positive, and they dislike and avoid anyone broadcasting negativity.

Negative thoughts, words and attitude, create negative and unhappy feelings, moods and behavior. When the mind is negative, poisons are released into the blood, which cause more unhappiness and negativity. This is the way to failure, frustration and disappointment.


Positive Thinking and Health

The thing MOST affected by optimism is physical health. Logically, the body is controlled by the brain. If the brain thinks positively, that energy will radiate into the body as well. This sounds like hogwash as first, but countless studies have been done to back it up. In a similar study to the one above, 2,280 men were tested for optimism or pessimism as well as for heart disease in 1963. 1,306 of those men were tested again for heart disease in 1986 and the results were staggering. According to the numbers, pessimistic men were 50% more likely to get heart disease than optimistic men. Similar studies have linked positive thinking to pain reduction and life-span.

Negative thoughts can feed pessimism and create unnecessary stress. You can learn to turn negative thoughts into positive ones. The process is straightforward, although it’s challenging, especially at first. Start by following one simple rule: Don’t say anything to yourself that you wouldn’t say to anyone else. Throughout the day, stop and evaluate what you’re thinking. If a negative thought enters your mind, evaluate it rationally and respond with affirmations of what is good about yourself.

When it comes to being critical, I am my own worst enemy. How can I trade my negative outlook for a positive one?

elieving in yourself is the hardest and most necessary ingredient for successfully changing your lifestyle. When you’ve been beating up on yourself, for ears, it takes a fair amount of practice to turn this habit around.

Negative self-talk, the ongoing self-evaluation that takes place in your mind, is at the root of this predicament. How often have you said to yourself, “I can’t do this,” “Why should anything good happen to me?” or  “If I can’t do                  it perfectly, why bother?”

This inner critic performs a very powerful function; it protects you from experiencing feelings and situations that might be scary or unpleasant. While this is an important survival mechanism, this voice may prevent you from taking goal-oriented actions because it can convince you that you are not worthy or capable of succeeding.

Positive thinking does not mean that you have to be cheerful all the time, on the contrary, it means acknowledging all of your thoughts and trying to figure out whether they have relevance to your present situation.

For example

suppose you’re trying to modify your eating habits. You had been “really good” up until last night when you “blew it” by eating a “really bad” dessert. Now you’re thinking, “ I give up. I’ll never be able to do this.” If you look at the situation objectively,  you can see that eating one dessert does not qualify you as a failure. So the intensity of those feelings are more likely to be coming from some past experience than the one you had last night. Past performances and failures do not have to become predictors of your future.

 The first step toward positive thinking is turning down the volume on the negative thoughts that poke holes in your self image. To accomplish this, start to become aware of your negative self-talk on a regular basis. When you’re ready, you can begin the process of retracting your thoughts to determine where these negative messages came from and why Next, turn the volume up on the positive self-talk. Unlike negative self-talk, positive thinking focuses on what’s right rather than what’s wrong.Positive thinkers affirm themselves; they remind themselves that they’re worthwhile human beings no matter what they do. The consistently acknowledge that they’re on the road to health. They visualize themselves   as capable, happy and confident people. What they learn is: positive self-talk can help expedite the process of change.

There are bound to be times when you’re feeling depressed or frustrated. Positive thinkers know these feelings are valid and don’t try to ignore them. They explore them, try to understand them and, most importantly, they do not blame themselves for the conditions that led to those feelings. This clears the way for effective problem-solving and a fresh



True desirewanting something enough to be willing to face the fears you have about achieving it
Strong beliefhaving the confidence to believe that you can have what you want
Knowledgeunderstanding the legitimate means by which you can accomplish what you want
A plan for change– plotting the specific methods and techniques for achieving your desired results
Setbacksrecognizing that the path of change is not a straight road and that it’s only guilt and feelings of failure that stop your progress
Progress– learning to acknowledge and reward all accomplishments

The Health Benefits Of Green Tea (Spacial of Cancer Edition)


  1. Atherosclerosis
  2. High cholesterol
  3. Cancer
  4. Bladder cancer
  5. Breast cancer
  6. Ovarian cancer
  7. Correctable cancer
  8. Esophageal cancer
  9. Lung cancer
  10. Pancreatic cancer
  11. Prostate cancer
  12. Skin cancer
  13. Stomach cancer

Here are three main varieties of tea — green, black, and oolong. The difference is in how the teas are processed. Green tea is made from unfermented leaves and reportedly contains the highest concentration of powerful antioxidants called polyphenols. Antioxidants are substances that fight free radicals — damaging compounds in the body that change cells, damage DNA, and even cause cell death. Many scientists believe that free radicals contribute to the aging process as well as the development of a number of health problems, including cancer and heart disease. Antioxidants such as polyphenols in green tea can neutralize free radicals and may reduce or even help prevent some of the damage they cause.

In traditional Chinese and Indian medicine, practitioners used green tea as a stimulant, a diuretic (to help rid the body of excess fluid), an astringent (to control bleeding and help heal wounds), and to improve heart health. Other traditional uses of green tea include treating gas, regulating body temperature and blood sugar, promoting digestion, and improving mental processes.

Green tea has been extensively studied in people, animals, and laboratory experiments. Results from these studies suggest that green tea may help treat the following health conditions:


Clinical studies that look at populations of people indicate that the antioxidant properties of green tea may help prevent atherosclerosis, particularly coronary artery disease. Population-based studies are studies that follow large groups of people over time or studies that compare groups of people living in different cultures or with different diets.

Researchers aren’t sure why green tea reduces the risk of heart disease by lowering cholesterol and triglyceride levels. Studies show that black tea has similar effects. In fact, researchers estimate that the rate of heart attack decreases by 11% with consumption of 3 cups of tea per day.

In May 2006, however, the U.S. Food and Drug Administration (FDA) rejected a petition from teamakers to allow tea labels to claim that green tea reduces the risk of heart disease. The FDA concluded that there is no credible evidence to support that claim.

High cholesterol

Research shows that green tea lowers total cholesterol and raises HDL (“good”) cholesterol in both animals and people. One population-based clinical study found that men who drink green tea are more likely to have lower total cholesterol than those who do not drink green tea.

Results from one animal study suggest that polyphenols in green tea may block cholesterol from being absorbed in the intestine and also help the body get rid of cholesterol. In another small study of male smokers, researchers found that green tea significantly reduced blood levels of harmful LDL cholesterol.


Several population-based clinical studies have shown that both green and black teas may help protect against cancer. For example, cancer rates tend to be low in countries such as Japan where people regularly consume green tea. However, it is not possible to know for sure from these population-based studies whether green tea actually prevents cancer in people.

Early clinical studies suggest that the polyphenols in tea, especially green tea, may play an important role in the prevention of cancer. Researchers also believe that polyphenols help kill cancerous cells and stop them from growing.

Bladder cancer.

Only a few clinical studies have examined the relationship between bladder cancer and drinking tea. In one study that compared people with and without bladder cancer, researchers found that women who drank black tea and powdered green tea were less likely to develop bladder cancer. A follow-up clinical study by the same group of researchers revealed that people with bladder cancer — particularly men — who drank green tea had a better 5-year survival rate than those who did not.

Breast cancer.

Clinical studies in animals and test tubes suggest that polyphenols in green tea inhibit the growth of breast cancer cells. In one study of 472 women with various stages of breast cancer, researchers found that women who drank the most green tea had the least spread of cancer. It was especially true in premenopausal women in the early stages of breast cancer. They also found that women with early stages of the disease who drank at least 5 cups of tea every day before being diagnosed with cancer were less likely to have the cancer come back after they finished treatment. However, women with late stages of breast cancer had little or no improvement from drinking green tea.

There is no clear evidence one way or the other about green tea and breast cancer prevention. In one very large study, researchers found that drinking tea, green or any other type, was not associated with a reduced risk of breast cancer. However, when the researchers broke down the sample by age, they found that women under the age of 50 who consumed 3 or more cups of tea per day were 37% less likely to develop breast cancer compared to women who didn’t drink tea.

Ovarian cancer.

In a clinical study done with ovarian cancer patients in China, researchers found that women who drank at least one cup of green tea per day lived longer with the disease than those who didn’t drink green tea. In fact, those who drank the most tea, lived the longest. But other studies found no beneficial effects.

Colorectal cancer. Clinical studies on the effects of green tea on colon or rectal cancer have showed conflicting results. Some studies show decreased risk in those who drink the tea, while others show increased risk. In one study, women who drank 5 or more cups of green tea per day had a lower risk of colorectal cancer compared to non-tea-drinkers. There was no protective effect for men, however. Other studies show that drinking tea regularly may reduce the risk of colorectal cancer in women. More research is needed before researchers can recommend green tea for the prevention of colorectal cancer.

Esophageal cancer.

Studies in laboratory animals have found that green tea polyphenols inhibit the growth of esophageal cancer cells. However, studies in people have produced conflicting findings. For example, one large-scale population-based clinical study found that green tea offered protection against the development of esophageal cancer, particularly among women. Another population-based clinical study found just the opposite — green tea consumption was associated with an increased risk of esophageal cancer. In fact, the stronger and hotter the tea, the greater the risk. Given these conflicting results, more research is needed before scientists can recommend green tea for the prevention of esophageal cancer.

Lung cancer.

While green tea polyphenols have been shown to inhibit the growth of human lung cancer cells in test tubes, few clinical studies have looked at the link between drinking green tea and lung cancer in people. And even these studies have been conflicting. One population-based study found that Okinawan tea — similar to green tea but partially fermented — was associated with lower lung cancer risk, particularly among women. But a second clinical study found that green tea and black tea increased the risk of lung cancer. More studies are needed before researchers can draw any conclusions about green tea and lung cancer.

Pancreatic cancer.

In one large-scale clinical study researchers compared green tea drinkers with non-drinkers and found that those who drank the most tea were less likely to develop pancreatic cancer. This was particularly true for women — those who drank the most green tea were half as likely to develop pancreatic cancer as those who drank less tea. Men who drank the most tea were 37% less likely to develop pancreatic cancer.

However, it is not clear from this population-based study whether green tea is solely responsible for lowering pancreatic cancer risk. More studies in animals and people are needed before researchers can recommend green tea for the prevention of pancreatic cancer.

Prostate cancer.

Laboratory studies have found that green tea extracts prevent the growth of prostate cancer cells in test tubes. In a large clinical study in Southeast China researchers found that the risk of prostate cancer went down with increasing frequency, duration and quantity of green tea consumption. However, both green and black tea extracts also stimulated genes that cause cells to be less sensitive to chemotherapy drugs. People who are undergoing chemotherapy should ask their doctors before drinking green or black tea, or taking tea supplements.

Skin cancer.

The main polyphenol in green tea is epigallocatechin gallate (EGCG). Scientific studies suggest that EGCG and green tea polyphenols have anti-inflammatory and anticancer properties that may help prevent the development and growth of skin tumors.

Stomach cancer.

Laboratory studies have found that green tea polyphenols inhibit the growth of stomach cancer cells in test tubes, but studies in people have been less conclusive. In two studies that compared green tea drinkers with non-drinkers, researchers found that people who drank tea were about half as likely to develop stomach cancer and stomach inflammation as those who did not drink green tea. However, a clinical study with more than 26,000 men and women in Japan found no association between green tea and stomach cancer risk. Some studies even suggest that green tea may increase the risk of stomach cancer.

More clinical studies are underway to see whether green tea helps reduce the risk of stomach cancer.

6 Ways Running Improves Your Health….

  • 1. Running makes you happier.
  • 2. Running helps you get skinnier.
  • 3.Running strengthens your knees (and your other joints and bones, too).
  • 4. Running will keep you sharper, even as you age.
  • 5. Running reduces your risk of cancer.
  • 6. Running adds years to your life.


1. Running makes you happier.
If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”—that rush of feel-good hormones known as endocannabinoids. In a 2006 study published in Medicine & Science in Sports & Exercise, researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. In a May 2013 study in Medicine & Science in Sports & Exercise in which rats and mice got antidepressant-like effects from running on a wheel, researchers concluded that physical activity was an effective alternative to treating depression.

And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression, studies have shown. Moderate exercise may help people cope with anxiety and stress even after they’re done working out, according to a 2012 study published in Medicine and Science in Sports & Exercise. A 2012 study in the Journal of Adolescent Health proved that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day.

Ever heard someone call running their “drug”? Well, apparently, it actually is pretty similar. A 2007 study in Physiological Behavior showed that running causes the same kind of neurochemical adaptations in brain reward pathways that also are shared by addictive drugs.

2. Running helps you get skinnier.
You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. (Scientists call this EPOC, which stands for excess post oxygen consumption.) That’s kind of like getting a paycheck even after you retire.

And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, and a little slower than marathon pace.)

3.Running strengthens your knees (and your other joints and bones, too).
It’s long been known that running increases bone mass, and even helps stem age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has proven that it’s not. In fact, studies show that running improves knee health, according to Boston University researcher David Felson in an interview with National Public Radio.

“We know from many long-term studies that running doesn’t appear to cause much damage to the knees,” Felson said. “When we look at people with knee arthritis, we don’t find much of a previous history of running, and when we look at runners and follow them over time, we don’t find that their risk of developing osteoarthritis is any more than expected.”

4. Running will keep you sharper, even as you age.
Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A December 2012 study published in Psychonomic Bulletin & Review concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.

Studies consistently found that fitter older adults scored better in mental tests than their unfit peers. What’s more, in stroke patients, regular exercise improves memory, language, thinking, and judgment problems by almost 50%. The research team found “significant improvements” in overall brain function at the conclusion of the program, with the most improvement in attention, concentration, planning, and organizing.

5. Running reduces your risk of cancer.
Maybe running doesn’t cure cancer, but there’s plenty of proof that it helps prevent it. A vast review of 170 epidemiological studies in the Journal of Nutrition showed that regular exercise is associated with a lower risk of certain cancers. What’s more, if you already have cancer, running can improve your quality of life while you’re undergoing chemotherapy. (Want to know more about this? Read first-hand accounts of this and see our full cancer issue here.)

6. Running adds years to your life.
Even if you meet just the minimum of amount of physical activity—(30 minutes, 5 times per week), you’ll live longer. Studies show that when different types of people started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers gained 3 years. Even if you’re still smoking, you’ll get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heartdisease gained 4.3 years.

Benefits of meditation

De-stress with Meditation 

Meditation has two important benefits:
  • Meditation prevents stress from getting into the system
  • Meditation releases accumulated stress that is in the system
Both of these happen simultaneously, leaving one refreshed and joyful.

Physical Benefits of Meditation

With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.
On a physical level, meditation:
  • Lowers high blood pressure
  • Lowers the levels of blood lactate, reducing anxiety attacks
  • Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
  • Increases serotonin production that improves mood and behavior
  • Improves the immune system
  • Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:
  • Anxiety decreases
  • Emotional stability improves
  • Creativity increases
  • Happiness increases
  • Intuition develops
  • Gain clarity and peace of mind
  • Problems become smaller
  • Meditation sharpens the mind by gaining focus and expands through relaxation
  • A sharp mind without expansion causes tension, anger and frustration
  • An expanded consciousness without sharpness can lead to lack of action/progress
  • The balance of a sharp mind and an expanded consciousness brings perfection
Meditation makes you aware – that your inner attitude determines your happiness.



Buddha was asked: “What have you gained from meditation?” The Buddha replied, “Nothing at all.”

“Then, Blessed One, what good is it.”
“Let me tell you what I lost through meditation: sickness, anger, depression, insecurity, the burden of old age, the fear of death. That is the good of meditation, which leads to nirvana.”
That was first published in 1985.

Other Benefits of Meditation

Emotional steadiness and harmony: it cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.
Meditation brings harmony in creation: when you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.
Consciousness evolves: with the assimilation of meditation into daily life, your consciousness evolves and in time, is able to experience the higher and refined states of consciousness.
When your consciousness evolves and expands, the disturbances in your life become negligible. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the moment’ and let go of ‘the past’.
Personal Transformation: meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally want to discover more about the mystery of life, this universe, etc. Then the questions that arise in the mind are – What is the meaning of Life? What is its purpose? What is this world, what is love, what is knowledge…?
Once these questions arise, know that you are very fortunate. These questions need to be understood; you cannot find the answers in books. As you live through answering them you’ll witness that life transformation to a richer level.
Cosmic consciousness dawns in you
With the assimilation of meditation into daily life, the fifth state of consciousness*, called cosmic consciousness, dawns. Cosmic consciousness – is to perceive the whole cosmos as part of oneself.
When you perceive the world as a part of yourself, love flows strongly between the world and you. This love empowers you to bear the opposing forces and the disturbances in your life. Anger and disappointments become fleeting emotions that occur momentarily and then vanish. You start living in ‘the moment’ and let go of ‘the past’.
The confluence of knowledge, understanding and practice makes life complete. When you grow into higher states of consciousness, you become beautiful yet strong – a soft, delicate and beautiful blossom capable of accommodating different values in life without any conditions.

How to get the benefits

To experience the benefits of meditation, regular practice is necessary. It takes only a few minutes every day. Once imbibed into the daily routine, meditation becomes the best part of your day!
Meditation is like a seed. When you cultivate a seed with love, the more it blossoms. Similarly, the sapling of consciousness is within you. It needs to be nurtured with simple meditation techniques. Some palm trees yield in three years, some in ten years. And those that aren’t nurtured – never yield! They simply exist.
Busy people from all backgrounds are grateful to pause and enjoy a refreshing few minutes of meditation each day. Dive deep into yourself and enrich your life.

Origins of Transcendental Meditation

Transcendental Meditation is not new, but is a part of the Vedic tradition of India, stretching back several thousand years. It is the heart of the Yoga system, and an important part ofAyurveda (‘the ‘Science of Life’), the world’s most ancient system of natural healthcare and personal development.

It may not always have had the same name, but the same basic technique has appeared many times in the past. At times when it disappeared from popular awareness, it was always preserved by the monks of the Shankaracharya tradition as Raja Yoga, the ‘royal path to unity’, which described the vast mental resources that lie virtually untapped below the surface of our conscious mind.
Through misunderstanding of the origins of Transcendental Meditation original teachings however, the process prescribed to release this potential and thereby solve life’s problems,‘Ashtanga Yoga,’ , of which TM is described as the ‘heart’, has been interpreted as eight steps of control and correct behaviour, which would eventually lead to the ability to experience a settled mind or ‘samadhi‘. Because of this confusion of cause and effect, it didn’t work for all but a few who were prepared to give up normal activity. Meditation was for a long time relegated to the fringes of everyday life, and for active people became substituted by visualisation and other relaxation techniques.

In the 1950’s, however, a major revival of interest in meditation began when Maharishi Mahesh Yogi, a disciple of a renowned leader of the Shankaracharya tradition, Swami Brahmananda Saraswati, travelled throughout India and around the world several times to re-establish the original understanding of meditation as a simple, effortless flow of the mind towards happiness.
People’s experience of the mind’s natural tendency to be active had been leading them into efforts to control it, forgetting that it is also the nature of the mind to be still when given the opportunity.
In order to distinguish his revival of the pure knowledge from the prevailing misunderstandings, he called it ‘Transcendental Meditation’ (TM). Since 1958, more than six million people have discovered on learning TM, that the most advanced meditation (meaning the most effective) is actually the simplest and can be practised by anybody.
So no effort is needed. In fact, the only rule given to new meditators is ‘don’t make an effort.’ Quite a relief for most people!

Morning&Evening Meditation

Morning Meditation

If you meditate in the morning, you will find that your meditation will be most fruitful. Before the sun rises, the earth-consciousness is not yet agitated. The world has not yet entered into its daily turmoil. Nature is calm and quiet and will help you meditate. When nature is fast asleep, the animal in us or our unillumined consciousness also sleeps. At that time we are still in the world of energising and fulfilling dreams, from which reality can grow. That is why the awakened aspiring consciousness can get the most out of early morning meditation.

Once the day dawns, Mother-Earth becomes divinely energetic or undivinely restless. Especially in the West, because of its present dynamic nature, there is some feeling of irritation in the cosmos or in the outer nature. These restless qualities of the world do not have to enter into you, but usually they will. When people move around, immediately their vibration enters into you, no matter where you are. The air, the light, everything around you becomes permeated with the vibration of human activity and human anxieties. The world is standing in front of you like a roaring lion. How can you enter into your highest meditation in front of a roaring lion? But if you can meditate before the world awakens, when the cosmos is still and people around you are taking rest, then you will be able to have a deeper meditation.
Meditating during the day is very difficult. In the evening, meditation is also a little difficult, because for eight or ten hours you have been in the hustle and bustle of the world. During the day you have met with many unaspiring people, and unconsciously their undivine thoughts and impure ideas have entered into you. So unless you are inwardly very strong, you will have assimilated many unaspiring and uninspiring forces from the world. Therefore, it becomes very difficult to meditate in the evening with the same hope and freshness. If you take a shower before meditating, it will help. If you associate with spiritual people, it will also help.
In the morning all these undivine forces and experiences are out of your memory, at least for a while. During the time that you sleep, all the impurities that have come into you from others are washed away. During the hours that you are sleeping, your soul, like a divine thief, is silently observing you. An ordinary thief will steal something from you, but this divine thief will only give and give. If you need peace at one place, your soul will put peace there. The soul acts like a mother, who comes into the child’s room in secrecy, early in the morning, to prepare for him the things he will need during the day. At night while you are sleeping, the soul gets the opportunity to do what is necessary for you. But during the day, when you are absorbed in the activities of the outer world, it is extremely difficult for the soul to give and for you to receive. For all these reasons morning meditation is the best.

Make sure that you are in a comfortable sitting position with your back straight and close your eyes. Take a deep breath through your nose and exhale through your mouth.

Repeat quietly in your mind, today is a great day.
As you breathe slowly and deeply imagine a vibrant yellow light flow into your body with every breath you take. This yellow light is charged with a powerful positive energy, so with every breath you take your body will become naturally energised. You may feel a slight tingling as this positive yellow energy spreads throughout your entire body, recharging every cell and every part of you. As your life-force is recharged with this positive, vibrant energy, you feel simple pleasure in being alive; you begin to look forward to this great day. I want you to embrace this feeling. Give yourself permission to feel great, to feel great about yourself.
Now I want you to quietly repeat in your mind, I am energised, I am healthy, I feel great.
Just be quietly aware in the back of your mind that with every breath you take your body and energy will continue to recharge, so keep your breathing nice and deep.
Now I want you to smile to yourself and pay attention to how that simple little smile improves your overall morning mood. Try to keep that smile on your face, while you repeat quietly in your mind after me:
I love my life
I am grateful for my life
I love who I am
I am confident
I am loved
I am happy
I feel great about myself
I am safe and I feel safe
Today everything is fun and easy
Today wonderful things happen to me
I am allowing myself to enjoy this day
Today is a great day

Now it is time to begin your great day.

Beauty came to me like the morning rose. Duty came to me like the morning sun. Divinity came to me like the morning aspiration.

Begin by gently stretching your back and arms, wiggle your toes and listen to the sounds around you. Know that when you open your eyes you will be wide awake, feeling energised and ready for a great day. Open your eyes and enjoy this great day.This is a quick morning meditation that will relax you and give you a boost of positive energy. It’s a fantastic way to start your day with a smile on your face. In this short meditation you will use some basic breathing exercises, simple visualizations and positive affirmations to bring about a calm and happy mindset.

Sometimes all it takes to have a good day is a small shift in your morning thinking. If you start the day in a good mood with a positive outlook, you’re more likely to enjoy the whole day ahead. A short meditation like this one can work wonders and will get you on the “I’m having a great day” train in no time at all. So
 get on board and let’s have a great day together!

Evening meditation

If you cannot meditate in the morning, the evening is the next best time, because in the evening at least the atmosphere is becoming calm and peaceful. At noon nature is wild and restless, so your meditation may not be very deep or intense. But in the evening nature is preparing to rest and it does not disturb you.
When you meditate in the evening, you can look at the setting sun and try to feel that you have become totally one with cosmic nature. You can feel that you have played your part during the day most satisfactorily and, like the sun, you are going to retire.
In the evening you are tired, and you feel that the whole world is also tired. But there is a slight difference between the world’s approach to the truth and your approach. When the world is tired, it will not aspire. It wants only to rest. But you feel that your tiredness can be overcome by bringing more light and energy into your system. When you pray and meditate, at that time new life and new energy enter into you and refresh you.

How to Begin Meditation (ૐ)

From the spiritual point of view, every seeker is a beginner. A beginner is he who has the inner urge to grow into something ever more divine, ever more illumining and ever more fulfilling. The moment you want to make constant and continuous progress, the moment you want to surpass yourself and enter into the ever-transcending Beyond, at that moment you become an eternal beginner.
If you are an absolute beginner, then you can start by reading a few spiritual books or scriptures. These will give you inspiration. You should read books by spiritual Masters in whom you have implicit faith. There are Masters who have attained the highest consciousness, and if you read their books, you are bound to get inspiration. It is better not to read books written by professors or scholars or aspirants who are still on the path and have not yet attained illumination. Only those who have realised the Truth will have the capacity to offer the Truth. Otherwise, it is like the blind leading the blind.
It is also a good idea to associate with people who have been meditating for some time. These people may not be in a position to teach you, but they will be able to inspire you. Even if you just sit beside them while they are meditating, unconsciously your inner being will derive some meditative power from them. You are not stealing anything; only your inner being is taking help from them without your outer knowledge.
In the beginning you should not even think about meditation. Just try to set aside a certain time of day when you will try to be calm and quiet, and feel that these five minutes belong to your inner being and to nobody else. Regularity is of paramount importance. What you need is regular practice at a regular time.

Every day there is only one thing to learn: how to be honestly happy.

“Happiness is when you feel good about yourself without the need for anyone else’s approval.”