The Beliefs We Have Can Keep Us Stuck

Transforming Beliefs with Coach Donna Martuge

Transforming Beliefs with Coach Donna Martuge

Positive Negative Beliefs and how they Impact You.

Beliefs are one of those parts of our lives that are part of our blueprint. I often think of them as a computer chip that somehow programs us in ways we often do not understand. When working with clients, Donna Martuge stated “I have found when you can show someone their “positive negative beliefs’ they can quickly experience profound change. She shared this story from one of her Create Your Life three day classes.

What is important to you in your life?

For the purpose of confidentiality we will call this person Jenn. Jenn is a very successful woman who some may refer to her as masculine in personality. When Donna asked her what she believes is important to her in life she indicated “Joy”. Then Donna asked her “what has to be in her life for her to have Joy?”. Here is where you can see how the beliefs impact and control your life. Jenn said “good people, who reciprocate, family members who love me unconditionally and support me and are happy”. Jenn also indicated she would love a relationship that works that she can be happy in, however she has been unsuccessful in relationships.

The questions Donna asked and Jenn’s responses opened up a doorway to change for Jenn and everyone in the class. How many people in your life, in this world can actually say everyone in their friends and family will reciprocate and support you all the time the way you expect them to? Everyone in the class responded.

What Rules Do You Have Around This In Your Life?

What happened next was profound. Donna was able to show Jenn and the rest of the group of the group the very clear rules connected to Jenn’s beliefs that actually guarantee she will often feel disappointed, frustrated and angry. While watching you could see Jenn shaking her head in acknowledgement. Donna was able to make her laugh through a moment of change as she jokingly, yet accurately indicated that people in her life can be there as long as they do what she believes is reciprocation, support and unconditional love, the way she thinks is the “right way” to do it. Again Jenn laughed and said yes.

The Shift

Donna always says transformation happens in an instant. It can take ten years to get to that moment, however, when it does happen it happens in a moment. She is masterful at facilitating transformation. Listen to what happened next.

As the conversation went on, they talked about how this may impact her all of her relationships including intimate ones. As Donna guided the conversation Jenn asked, “so do I not expect things from others?”. Donna responded with “You raise your expectations of yourself and change your expectations of others to appreciation for them, and then your life will transform”. Jenn could feel the difference in that, her whole body softened. The whole class was able to see how those beliefs that are under many of our decisions often have unspoken, unconscious rules that get in the way of us getting what we really desire. The amazing part of the large classes is transformation happens for many people at once. You can see and sense everyone in the room shift along with Jenn.

If you find you are having difficulty changing your emotional state, your relationships, your body, or any other goal you may have, exploring your beliefs and the rules attached to them is a great way to create dynamic and lasting change.

 

By

The Beyond A Moment In Time Team

based on events from live classes with Donna Martuge

Growing A Positive Mind

Growing a Positive Mind

Today there is a wealth of information available to us. We received tons of it each second. As you walk through a store, drive in your car, look through a magazine, change a radio station, no matter where you are news and information is flowing and available. Have you ever noticed how much of the information is positive, helpful, or nurturing? All day people are often receiving information much of which is judgements, negative news, crazy negative conversations on a social media site. With all of this around us all day how can you grow a positive mindset?

Jim Rohn has said we should stand guard at the door of our mind. It is important to consciously choose what you will allow in your mind. Some of the thoughts and ideas available to us can be like weeds and grow and impact our ability to perceive the abundance, joy, connections, fun, and beauty there is in the world. If we do not consciously choose what to focus on, we are giving those negative ideas carte blanche to grow wild.Positive Mind

Today we have so many options available to us, it is easy to proactively feed your mind. We have podcasts, books on tape, education networks, video channels such as youtube, and so many more choices where we are in control of what we see and hear all day. We can choose positively feeding our minds all throughout the day. On your morning commute you can listen to a book or inspirational speaker. At home you can choose your radio stations and tv stations and listen to information that makes you feel good. It is a choice that truly shapes who we are and how we think all day.

 

Imagine the difference in your mood all day. You may even be able to make your morning commute to work more enjoyable. You will find as time goes on that the moment you hear the negative news on the radio or television you immediately choose to change the channel. You may also find these choices having an impact on your close friends and family, your overall mood, and your perspective as things occur throughout your day.

The more you make consciously choosing what you listen to each day a habit, the easier it is to foster a positive mindset. Choices as small as these each day make a big difference as whole in the long run. It is good to feel good. Choose something that supports that every day.

STOP RUNNING OUT OF TIME- MAKING TIME FOR YOU

STOP RUNNING OUT OF TIME- MAKING TIME FOR YOU

 

Have you noticed your reaction or the faction of those around you when you hear someone say “it takes 15 minutes a day”? Today a statement like that tends to make people roll their eyes, laugh, or feel anxious. Most people honestly feel there is not enough time in a day to add anything else in their life.

Today most people wear many hats. No one has the luxury of having just one role in life. We

Timearesomeone’s child, someone’s parent, someones partner, someones employer, someones employee, coach, team member, friend, and the list keeps growing. As the list grows it seems to be each role requires time and tasks. As a result, many people function by creating long to-do lists, lists they often feel guilty about not having time to complete.

What if the answer to changing how we create time for all that we love and have in our lives is not found in a to do list? There are ways to chunk your time so you can have a much greater level of efficiency in your life.

One technique that many of my clients find useful is chunking. For those of you who are teachers you know the concept, this just applies it differently. Chunking is literally grouping together tasks and information into smaller parts so you can effectively accomplish your desired outcome. When you are able to do accomplish more, it makes a tremendous difference in how you feel each day about you.

In education we learn most people can focus on only a few things at one thing at a time. In order to learn or do things with more ease, if we break information and tasks into groups of threes. If we do more than that, we can feel overwhelmed, and possibly even choose to do nothing because it just all seems to be too much.

If you are not reaching your goals, do not beat yourself up, it is not because you are not good enough or are lacking skills. It usually is because of the process you are using to get it done. If you can take a step back and chunk into groups everything you need to do you are changing your perception and you are more likely to get it all done.

STEP 1- Get it Out Of Your Mind

We are all used to creating to-do lists. This actually can still be done as a first step instead of the only step. Write down everything on your mind that you need to get done or would like to accomplish. To help limit your list to some extent start with just the next week. Write everything down, not just what you have to do, include the things you would like to do in the next seven days.

Step 2- Create Categories

Now that you have everything out of your mind and onto paper, begin reading your list to find items that have things in common. Some sample categories may be work, family, money, and fun. Use those headings to break your list into smaller, more manageable chunks.

Step 3- Priorities

Once you have your information in chunks under specific categories you begin to be able to see what is most important to you to accomplish. What you actually have created in your lists are small chunks of desired outcomes. With all of the demands we have pulling us in so many directions each day, it is easy to lose track of what our desired outcomes and priorities are in our lives. When we take the few extra minutes to break it all down in this format we can make conscious decisions and take actions that meet our real demand, specific desired outcomes. In the end, changing your focus in this way allows you to feel back in the drivers seat, using your time in ways that best serve you. Simple changes, the can truly change how you feel about yourself, and how much you create in your life.

 

There are many resources available to you if you would like more information on this topic. Here is one by Stephen Covey- 7 Habits Of Highly Effective People

 

7-habits

YOU ARE A REFLECTION OF THOSE YOU SPEND TIME WITH EACH DAY

YOU ARE A REFLECTION OF THOSE YOU SPEND TIME WITH EACH DAY

by Donna Martuge, Ed.D

 

As a child I would hear adults use cliches such as; “birds of a feather flock together” or “you are the companyyou keep”. We learn about social groups very quickly in school. We know the cliques, we easily recognize certain people who are close friends often have similar behaviors and similar like and dislikes. We are familiar with unstated rules of engagement and form belief systems around the experiences.

The most successful people in the world refer to being with groups that elevate and inspire you. Anthony Robbins has shared his belief that the quality of a persons is most often a direct reflection of the expectations of their peer group. Jim Rohn has said you are the average of the five people you spend the most time with in your life. What are some things your peer group says about you?

Here are some tips to help you see what your peer group says about you:

THE QUALITIES YOU ADMIRE OR DESIRE IN PEOPLE

Take a few moments to think about and write down all of the qualities you love in a person. What type of person is the ideal friend, partner, lover, boss, employee, person. We tend to notice certain qualities in people that stand out that we may admire, or just desire to see in ourselves. Be honest with yourself in this activity it is quite telling.

After spending at least 5 minutes writing everything that comes to mind, list the 5 people you are closest to and spend time with on your page. Take a few minutes to look at the qualities you admire and desire in people you meet and write down the ones next to each friends name on your list that match who they truly are every day. Are you surrounding yourself with people who embody the characteristics you value in a person? If not ask yourself to list anyone you know who does exhibit those qualities. Start spending time with the people that reflect what you value, and aspire to be, and start exhibiting those qualities in your life on a daily basis as well.

THE LEVEL SYSTEM
Now look at your same list if friends that you send the most of your time with each day. Circle the ones you look up to for some quality or behavior they exhibit consistently. Circle the ones that inspire you to reach for more in all that you do everyday. In order for us to grow, reach our goals, learn and develop in our lives it is important we do have people in our circles that have some qualities we desire to have and choose to reach for in our own lives. Choosing people who help to elevate and lift you to the next level because watching them has you aspiring for more in one or more areas of your life.

RAISING THE BAR
Take the time now to look at the qualities you listed that you desire to improve or increase in yourself and who you choose to be on a daily basis. Make the list of people you know who exhibit those qualities. If no one on your list matches what you desire to be and do in your life, it is time to consider finding someone who does and adding them to your circle.

Now that you are aware of the qualities you do desire to see in others, demand yourself to begin choosing the actions, thoughts and behaviors that are in alignment with those values and goals. List what someone with those qualities would do on basis, how do they think on a daily basis, how do they contribute on a daily basis, and choose some of the thoughts and actions you can add to your own actions behaviors so you can begin to be that person. As you practice this, you will begin to notice people who do have the qualities that are important and inspiring to you will begin to show up in your life. You must be willing to be what you are asking for in others and then stretch to be even more.

FEAR CAN BE A POWERFUL RESOURCE

FEAR CAN BE A POWERFUL RESOURCE

by Donna Martuge, Ed.D

 

Emotions are powerful motivators. They can be a source of strength, confidence, determination and perseverance. Emotions can also be the reason we give up, or worse yet, choose to not even try something we would like to accomplish. I have worked with people who have such intense fear, they literally will not even leave their home. Fear becomes a self-made prison that helps keep us stuck. However, there is a way to use fear as the key to get us unstuck. Here are three tips to help you use your fear to your advantage:

MAKING FEAR YOUR FRIEND

RECOGNIZE YOUR THOUGHT PATTERNS

Our choices are generally driven because we desire to move towards something that is pleasurable or move away from something we have decided is painful. If there is something in your life you know you want, yet you are not moving towards it, write down all the thoughts that come up when you think about it. You will notice most of what shows up are our common excuses to not go for our dream. We use them often because they allow us to remain in our comfort zone. Your goal lives right outside of your comfort zone. If you recognize thoughts such as; I don’t have the money, I am too old, I don’t have the time to do it now, or I don’t know how, you are hiding behind excuses. The good news is that is something you can change this, you have more control over this then you realize.

DECIDE YOUR GOAL IS NON-NEGOTIABLE

Making a clear decision to choose the goal is a step towards reaching the goal. Once you consciously decide to make the goal a priority for you, an absolute “I am doing this” you are cutting off the ability to allow other options. Use your mind to help you make sure you move forward. Imagine what your life will feel like in twenty years if you did not go for the goal? What is the long term impact on your whole life? Will you regret not doing it? Focus on the fact that not reaching your goal is actually must scarier than not even allowing yourself the chance to be successful.

CHANGE YOUR MINDSET

Failure is inevitable. We all fail at something, Any successful person will tell you they have reached for goals that did not quite work out the way they planned. However, they do not define this as failure. Perception, and the meaning you give an experience truly creates your reality, it molds your future. Your experience is not a failure, it actually is the information you require to be successful. When electricity was discovered, it did not happen on the first try. Each experiment, and there were many, provided information on what needs to change order to possibly get the desired outcome. Practicing this type of mindset will give you an advantage you have not had before and help you continue towards your goal. Each experience is just information that leads you to the way you will be successful.

When you become more fearful of the life you will have if you do not choose to go for your goals, you will have a new determination to help you reach and exceed your dreams. You have a choice, practice using your fear and your thoughts to your advantage.

INFLAMMATION, ENERGY AND FOOD

You are what you eat

You are what you eat

There are times in our lives that lead us to becoming experts in areas we never intended to explore. In my life that area has been health. Growing up I was always fascinated by the mind and body connection. I read every book I could get my hands on that touched the topic of the connection between the mind and body. However, I did not read anything that included nutrition and your body, at least not until I needed to learn more about that connection.

Approximately ten years ago I had severely injured my knee while practicing martial arts. At that time I required surgery immediately, and then like normal I healed and began living life again. A few years ago my knees were in constant pain. It did not matter if I put my legs up, if I rested, if I iced them. No matter what I did the pain continued to get worse. I also noticed I was much more lethargic. I mentioned this while chatting with a friend who is a chiropractor and a believer in nutrition to the extent that he makes his clients fork with a nutritionist while he is treating them. Thankfully, he had me look at what I was eating and led me on a path to learning a lot about what I choose to eat.

I am not a nutritionist, nor am I a medical doctor. I am someone who applied what I learned in my own life and saw such incredible changes in my body I thought it may help to share.

My pain was being caused by inflammation. Inflammation is our body’s way of responding to an injury or an attack by germs in our body. It is helpful to know that inflammation is truly one way you body is defending and protecting you. However, constant chronic inflammation can lead to some real long term problems such as; arthritis, fibromyalgia, decreased energy, an overall weakened immune system that potentially leaves you open to more health problems.The good news is, there are so many things we can do to help decree inflammation pretty easily.

As you may have guessed, there are some dietary changes you can make that may help you decrease your inflammation. I like to start with a few things we can add to our life that will help us change our bodies first, then I will share some items you may benefit from eliminating.

SPICE IT UP: Spices such as ginger, turmeric, cinnamon and cayenne all help decrease inflammation. If you do not add these to your food or your drinks, try adding some and see what changes for you.

WATER: We hear this everyday, we should drink half our body weight in ounces a day. So if you weigh 140 pounds you should be drinking at least 70 ounces of water daily. Water helps flush out toxins that can cause inflammation. Many doctors recommend drinking at least 10 ounces of water approximately 30 minutes before you eat to help you with weight loss, and not to drink it with your meal.

MOVEMENT: When the doctor told m to move my body, I will be honest, I wanted to choke him. I was at the doctor because I was in so much pain, I could not move my body. However even short walks throughout the day can help reduce the inflammation. If you move your body every day for at least 30 minutes you can actually help prevent inflammation.

Here is the part I think many of us know and just do not want to change. Let’s face it, life is busy and some of the items I am about to mention definitely make fast, busy days a bit easier, or do they make them harder?

If you read or listen to anything about food today I think you will constantly hear that processed foods lead to inflammation, obesity, diabetes, and a long list of potential health problems. Look at how much sugar is in everything you eat throughout each day. The items that may have the biggest impact on your body are:

REFINED GRAINS: Food that has been in our diet for some time now such as white bread and other carbohydrates that break down into sugar. Our bodies were not built to digest this type of food. The food was created to last longer and be more convenient.

SUGAR: Processed sugars trigger an inflammatory response in your body. Read labels to see all the hidden sugars in your food. Any food you grab for a burst of energy such as piece of candy, or soda, will spike your sugar levels and then leave you needing more sugar after so you do not experience a drastic drop in energy. Eliminate the sugars and you will see a decrease in inflammation and an increase in a more consistent energy level throughout your day.

SALT: It is no surprise salt is included on this list. Too much salt and you can notice inflammation rather quickly. I know for me, my fingers swell and it may be hard to get a ring off of my finger. Salt is hidden in large quantities in processed and packaged foods as well is in foods.

My grandmother used to say, “If I can’t pronounce it, I can’t eat it”. There is a real gift in that statement. Eating fresh foods, especially green leafy vegetables have been proven to help reduce inflammation. Fresh foods allow you more natural flavor, and ensures you do not put all of the preservatives and chemicals that packaged and frozen foods have into your body.

Today there are hundreds of easy to find and easy to make recipes available based on using fresh food. Write down what you are eating each day, change what you put in your body and see if it helps. Always check with your doctor or nutrionist to ask questions, share your thoughts and see if food can help you change the way you feel every day.

The Power of Deliberate Breathing

The Power of Deliberate Breathing

breathingblog

Today many people around the world speak of stress being an expected part of daily life. We all are familiar with work stress, deadlines, financial stress, relationship stress and many other stressors in our daily lives. Biologically, our bodies are prepared for stress. We have heard of the state of being called “flight or fight” often described as a situation in which we face something extreme and somehow gather strength and speed. This reaction is known as the stress response. Your body is designed to do it automatically when it perceives danger and is preparing to confront or avoid it.

The stress response is an incredible gift, that definitely reminds us of the incredible brilliance in the design of the human body. The fact is, the stress response is not something that we are supposed to encounter on a daily basis. Our bodies were not designed for that type of living. Trouble begins when this response is provoked every day. The results we see when it is a daily occurrence are high blood pressure, a suppressed immune system, anxiety and depression.

Being that so many people now acknowledge they do experience high levels of stress, or any level of stress every day, it is now truly a necessity to learn techniques to counteract that stress and help our bodies help us. One way to do that is to learn techniques that create a relaxation response. The relaxation response is a state that can be elicited through many activities including yoga, meditation, and deep breathing techniques.

Benefits of Deep Breathing

According to Harvard Health deep breathing goes by names such as diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you are taking deep breaths you can feel the air coming in through your nose and fully filling your lungs and your lower belly rising.

Most of us do not take deep breaths. As we grow older, our environment is more fast paced, we often take shorter, quicker breaths all day. In addition in todays culture body image is important to many. As a result people tend to hold in their stomachs and create a flat or muscular stomach area. By the time we are teenagers moving into our twenties we are so used to more shallow breathing, we begin to believe that when our chest rising we have taken a good healthy breath.

When you take a breath that only makes your chest rise you are compromising your immune system. You begin to increase tension and anxiety. In addition shallow breathing limits the diaphragms range of motion. Your lungs lose the benefit of expanding and stretching and your cells lose the oxygen levels that help them maintain optimal health.

There are many relaxation and breathing exercises that can facilitate your body having a relaxation response. One of the techniques we use is called Deliberate Breathing.

Deliberate Breathing has an incredible impact on your immune system, and your mental and physical health overall. Studies have shown some of the benefits are; reduced anxiety and depression, stabilized blood pressure, increased energy levels and decreased feelings of stress and overwhelm.

Two Easy Steps for Deliberate Breathing

Focusing on breathing helps you concentrate and aids in decreasing distracting thoughts and pain among many other benefits.

Step 1– Take a deep breath in through your nose, and when you think you have taken in enough, take in some more. You should feel your lungs expand and see your lower stomach rising. Count from 1-5 as you take the in the deep breath of air.

Step 2– Breathe out through your mouth, slowly and deliberately.  As you are breathing out count down from 7-1.

In order to make this helpful for you and your mental and physical well-being you need to do this deliberately for a length of time. You can go take a five minute break during your day and do Deliberate Breathing. You may want to begin a meditation or yoga routine both will have some type of breathing process involved in the practice, often varying based on the instructors training. If you are going to   choose to do Deliberate Breathing create a routine that allows you to it for at least 30 minutes a day, it does not have to be consecutive time. The key here is focusing on your breath and counting which gives you some stress free time and your body more of the oxygen it requires to reach optimal health.

 


References

Havard Medical School. Harvard Health Publications. January 2015

 

5 Ways Meditation Can Help You

 

5 Ways Meditation Can Help You

5 Ways Meditation Can Help You

During the last few years many people reach out and ask me  about meditation. Meditation is a practice that once was perceived as being for those who are spiritual. Today more people are becoming aware of the benefits. Now that scientific studies have documented benefits in health, increased attention, decreased depression and anxiety and over all positive shift in emotional well being, it seems many people are exploring and loving meditation.

Today, even though scientific research is somewhat still new in the area of meditation, there is a bit of neuroscience research on the topic. “There is evidence that shows meditation, specifically mindfulness meditation might cause neuroplastic changes in the structure and the function of the brain in regions involved in regulation, attention and self-awareness.” Yi- Yuan Tang, Holzel and Posner.

Throughout the last decade studies have involved neuroimaging of the brain. Over 20 studies have been done by different people. Thus far the studies consistently support that at least eight brain regions are consistently altered in the images from people who meditate consistently. The areas are responsible for processing, abstract information, tactile information such as touch, pain and body awareness, memory, emotional responses, attention, and self-control. There are other areas that reap benefits as well, however the terms and information related to those areas are more biological and scientific. The focus here are the benefits in the areas many people often seek assistance with such as attention.

Today my clients share benefits they notice in their own lives that they personally believe is a direct result of beginning each day with meditation. There are many wonderful results I hear and see daily when I work with my clients. Five of the results many of my clients share consistently are listed below.

1- Improved Concentration
2- Increased Attention
3- Increased Academic Success, or Learning Rate
4- Improved Memory Functioning
5- Improved Mood and Self Image
Meditation is a practice you can do anywhere. Inside, outside, alone, with others. This year I have more and more children and families in meditation groups and classes. In the last five years I have many men and many children in meditation programs. Regardless of age, or need, or gender, or money, it is one technique that helps everyone who chooses it consistently.

This month we will explore different types of meditation including, silent meditation and guided meditation. If you would like to learn more about meditation feel free to look at our 21 Days of Meditation program  called Tapping In.

Breaking Bad Habits

Breaking Bad Habits

Breaking Bad Habits

Habits are behaviors or thoughts that we do repeatedly without even thinking about it. The science behind the creation of habits is quite simple. Our brains are incredible. They can learn, process information, give us information. On a day a day to day basis however, our brain to some extent does not get involved in what we are doing. It does get involved when we are learning a new behavior or thought. After that the behaviors, skills, and thoughts become stored in a way that may be viewed as being  similar to a pipe laid underground. It becomes part of a regular circuit for tasks and thoughts that occur repeatedly. After you truly have practiced and know a behavior or thought it becomes part of this automated system.
Each of us have hundreds of behaviors and thoughts that we use in our daily life. Many of these are actual neutral or beneficial behaviors. We shower, get dressed, we wash our hands and brush our teeth. Some develop routines for habits that may include exercise, meditation or sitting in the same seat all the time, or eating at the same place for dinner regularly.

This information is quite helpful to us because when you understand how habits are formed you can also learn how to break them, and how create new ones. Habits are created by repeating  behaviors or thoughts over time. They are sometimes triggered by a situation. It is very important to note we are not paying attention or consciousiously aware as we doing them.
3 Tips to Successfully Break A Habit
Thanks to science we realize we can create new habits that over time become the new automatic pilot for our actions each day.

Pay Attention. The first step is to notice when you are choosing the habit. Catch yourself and write down the time, the possible trigger, and what you were doing before you chose the action you want to change. This requires us to be willing to be aware and more present throughout the day.
Identify a preferred action. Many of our habits are easier to break if we switch our behavior. We are so entrained to take action in specific situations. If we choose a different action that replaces the old one, this can be quite helpful. For example, instead of grabbing the can of soda when you are at lunch with friends, you stop yourself and grab water. You still are choosing an action. Now you are choosing one that is more nurturing for you.
Repetition. Research shows it takes 21 days to create a habit. Once 21 days passes it becomes a new circuit, a new pipe that has now been placed. This allows you to begin to choose the preferred action without much thought or effort after you have practiced the action consistently for approximately three weeks.

There are many reasons someone may desire to create a habit, or end a habit. I often provide people with new mantras to assist them during the process. This helps them change their self talk to words that support them during the process. It is also important to remember to be kind to you if you have a moment, or a day that you did not feel successful. The important piece is you are aware, you are choosing more for yourself, and just give yourself credit for what you have done, and keep moving forward towards your goal. You can do this.

Meditation for Children

Meditation for ChildrenMeditation helps children improve focus, feel positive, increase success in academics and have healthier relationships

Everyone loves the idea of living a stress free life. When I refer to everyone, this includes children. Teaching children meditation is something that is becoming wide spread across the country. Children show improvement in concentration, confidence, problem solving and coping skills.

Today children have a tremendous amount of information. The news is graphic. Schools all over the world report a rise in bullying in schools and cyber bullying online. Statistics collected by National Association of School Psychologist and various mental health agencies all indicate as children appear to be experiencing more stress and anxiety in their daily lives, mental health services and programs are experiencing severe cuts and decreases in their resources and ability to serve as many children and families.

Meditation is a tool that benefits both you and your children. There is no financial cost to learning it or teaching it to your children. You only have to decide it is something you would like to do and then set a time that you do it each day.

Research has shown that mediation is a technique that has tremendous benefits for everyone, when they do it everyday. There are long lists of documented benefits are in several areas. Below are just a few that are helpful for many people.

Emotional Well-Being

1- Decreases anxiety and impulsivity

2- Improves self-esteem and confidence

3- Decreases risk behaviors such as trying drugs and alcohol

4- Increases positive social connections

5- Improves mood and overall intellectual functioning

Biology and Brain Function

1- Increases memory retention and recall

2- Improves overall cognition

3- Improves Creative Thinking

4- Improves attention and focus

5- Lowers blood pressure

6- Helps reduce anxiety, depression and pain

The impact of having mediation in your daily routine is a positive one in mind, body and soul. Five years ago I began teaching meditation to children with attention difficulties as well as children with anxiety. The results are incredible. This year I began doing mediation with families. This too has been an incredible experience.
Teaching children meditation is easy. Children try something and if it feels good, they know it and choose it again. However, meditating with children each day requires a bit of a different approach than you may do in your meditation as an adult. Children are always in this beautiful state of wonder. They are curious and they learn quickly. If you would like to introduce your children to meditation you are going to have to use some techniques to help keep it interesting and fun.

Three Tips for Teaching Children

TIME. Adults who practice daily meditation tend to have a routine that is approximately 20 minutes in length. Children should have a routine that  lasts in minutes the same amount of time as their age. If they are five years old, the meditation may be only five minutes long.

FUN. There is no need to define or describe what meditation is or feels like to a little one. Invite them into a game. Lets sit with our eyes closed and count our breaths in and out. Ask them to listen for the timer on the cell phone to go off. When it goes off they can take the phone and play a game. The activity is quick, the counting allows them to be present. You cannot allow external stimuli in if your eyes are closed and you are counting. The alarm ringing is fun and the technology time is usually rewarding.

At a young age the meditation is helping with stillness and focus. As children grow you can add deliberate breathing, and reflect how they feel while they are still during the time you are meditating together. Children quickly recognize they feel better. They will even begin to choose to do it when they feel they need to calm down or focus.

FOCUS. A large part of mediation is focus. Focus and be present. This means stopping the random thoughts that take over in your mind and distract you. To help children learn this you can provide them a point of focus. They can count the tick-tock of a clock and you both can see when the time is up if you get the same number. You start the clock and set an alarm. When the alarm buzzes you state how many tick- tocks you heard. Listening for a sound and counting is one way to train the mind to focus, and force the mind to be present, and be still. It is a wonderful, fun way to begin learning meditation.
If you would like to learn more about mediation you can look at Tapping In our 21 Day Mediation Program. The program is deigned for beginners and experts. You can connect with like minded people and see progress towards your current life goals.