Day 3 – The 15-Minute Meditation

Meditation is an ancient spiritual practice that reduces stress. It improves your concentration and your cognitive function. It also increases your self-awareness and happiness. It helps you get rid of unwanted thoughts and achieve the ever elusive peace of mind.

The Priming Meditation Method :

• Sit upright with your legs crossed and hands on top of your legs.

• Take 10 explosive breaths each for three times in and out through your nose, at the same time raise your hands up and down. Inhale and exhale rapidly using the belly breathing technique.

• Think of 3 things in your life that you are grateful for while feeling your heartbeat.

• Think of 3 things you want or would make today great.  It can be things or goals you want to accomplish for today. Visualize them as if they are real. Feel them.

• Feel the energy flowing through your every part of your body.

• Finish by asking for any healing or power for that day.

• Open your eyes. Feel and notice the difference.

If you can’t even spend 15 minutes for yourself, you don’t have a life. So no more excuses and act now!

Day 4 – Creating Your Ultimate Ten-Minute Journal

The Ten-Minute Journal

1. Buy a notebook, preferably about the size of your pocket so that you can always bring it with you throughout the day. This Journal should be revised three times a day, which is in the morning, in the afternoon (lunchtime), in the evening for maximum results!
2. This Journal consists of seven sections, namely:

To be done in the morning before you start a new day

1. Quote

The easiest way to find a bunch of quality quotes is through a simple online search. Be sure to find quotes that apply to you.

2. I am grateful for …

The key to happiness and peace is to appreciate what you already have, no matter how small or insignificant it seems.

3. What would make today great?

List at least three goals that you want to achieve today.

Always set practical goals depends on how much time you have. Finishing a 300 page book after work or running 10km without stopping when you have never even completed a 1km run are examples of absurd goals. Remember when you keep breaking promises that you have made to yourself, it erodes your own confidence, and sooner or later that will affect the other parts of your life. Now,this doesn’ t mean that you should only set goals that are too easy or not challenging, such as doing laundry, sending kids to school, doing homework etc. Stop fooling yourself all of these are not goals, these are just some daily task that we should complete. Think big! When it comes to creating goals, don’ t think like what do I want or what are my goals. The questions itself are boring and you would probably just make up something boring as well. Instead, ask yourself what would excite me? Excitement is a more practical synonym for happiness, and boredom is the opposite.

4. Affirmations. I am …

List out three affirmations.

Affirmations are statements that describe who truly you are or something that you desired and are often repeated until it becomes part of the subconscious mind. Repeating them motivates, empowers, and programs the mind to act according to what we believe. Affirmations are powerful, especially in this pessimistic society.

The most basic yet effective way to do so is by solely focus on yourself first, but be sure that what you wrote must be truefor you. For example, if you say“ I love my life” , then I say it like you mean it. This forces your brain to believe it. Here is another way of writing a simple daily affirmation, I am… loved, passionate for life, brilliant, smart, patience, discipline, independence, resourceful, emotionally and mentally strong, constantly improving, healthy, energetic, introspective,  resourceful young man.

Here are other examples that I often use:

• I can control my feeling, thought, emotion, and focus
• I always focus on and find the good in everything
• In order to earn more, I must learn more
• Life doesn’t happen to me it happen for me
• As I think I shall become
• The past does not equal to the future
• There is no such thing as failure only feedback

To complete at the end of the day, preferably before sleep

5. Amazing things that happened today

List out three things that make you feel truly satisfied throughout the day. It can also be goals that you have accomplished. Celebrate them! These can motivate you and help you realize how much you have done today. Also, don’t let the good things go into your head and don’t let the bad things destroy or defeat you. Celebrating the good things in life encourage us to do more of it but pondering too much on them makes us lethargic. You are never as bad nor as good as they say you are.  There is always another day that can be good or bad.

6. How could I have made today better

Of course, not every day is a perfect day, but do not allow disappointment affect your future. Remember, what matters the most is the decision you make, not the condition or the things that happen in life. After all, your decisions shape your destiny.

7. Self Reflection

This is the most important section in this journal. Be introspective! Based on “how could I have made today better”, write down actual actions to be taken tomorrow or the day after. This ensures that you actually take those actions needed to make not that day better which you can’t, but your life great.

A simple ten-mintues journal. You can also decorate it in whichever way you wish to but always keep your objective clear and never sway away from it.