The 9 Steps to Manifest Effortlessly

The 9 Steps to Manifest Effortlessly

So this is a little difficult for me to talk about. The instant you mention the word ‘manifesting’ or even ‘The Law of Attraction’ there is a community of business owners who instantly dismiss you and switch off their willingness to learn.

I get it, there are huge swathes of the law of attraction crowd who are nothing short of charlatans and full of wishy washy advice that serves only to confuse people. As an ex Corporate Director I am acutely conscious that these are not statements are that discussed openly in business. But I am also conscious that secretly, the most successful people do believe in the Law of Attraction and use it to their benefit.

So forgive me if this particular post is hard to swallow, but perhaps if you truly wish to be successful you’ll let go of your constricted way of thinking just long enough to truly experience the power of your mind and thoughts.

So Much Confusion

There is so much confusion around this whole manifesting practice, predominantly down to the armies of law of attraction coaches who unfortunately are using watered down versions of the practice to sell their coaching and products to people. Obviously not all coaches are like this, but unfortunately the majority I have come across are so out of alignment I wonder how they sleep at night.

Before I go into these steps, let me just say that I have unconciously created so many experiences in my life that I often talk of being guided from above. There have been so many synchronicities, so many 1 in a million events that I am very conscious of the thoughts I focus on intently now. Am I special? No. But I do believe in the power of something so much bigger than us in this infinite universe that somehow makes anything happen. That in our simple terminology is simply called ‘The Law of Attraction’.

Step 1: You Are More Than Mind And Body

If you’ve ever done any kind of Law of Attraction work in the past you would have heard of the saying “You are an infinite spiritual being having a temporary human experience.” But what exactly does that mean?

This is a big first step in manifesting. This is the absolute key to unlocking it. You need to appreciate that you are more than just a human being, made of flesh, blood and bone.

You have a human body and a human mind. But inside all of this is a consciousness. That consciousness despite decades of research scientists simply are unable to locate in the human body. Does it live in the brain? Does it live in the cells of the body? There’s much debate on this topic which I won’t go into here. But needless to say there is no one that can answer this question. Yet we know we are conscious and consciousness exists.

If consciousness exists and science cannot explain it, where does it come from? Was it put here? Did consciousness just evolve out of the mud? Was it designed or a random occurence through the infinite possibilities of our expanding universe?

I doubt we will ever truly know the answer to this beyond the fact there is something inside us beyond our body and our minds. And that consicousness is incredibly powerful.

The first step to learning to manifest your reality is you must create a new concept of yourself: as an infinite spiritual being having a temporary human experience.

So your job in step 1 is to be conscious of the fact you are more than your body and your mind.

Step 2: Witness your thoughts and emotions

As a consciousness or spirit, you can begin to appreciate your body, thoughts and emotions by simply witnessing them. By experiencing the emotion in the moment you cultivate a practice of mindfulness which switches your brain into a more relaxed gamma wave frequency. This frequency is where many of the original Law of Attraction teachers want you to manifest from. A place of calm, a place of meditation or mindfulness.

On the other side of this, by being conscious of your thoughts and emotions and simply witnessing them you help to detach yourself from being reactive and becoming more proactive in your day to day life.

By this I mean if you’re practising mindfulness and something happens that upsets you, you’ll be able to appreciate and understand what it was that upset you, address it and move on.

As an example, someone calls you fat, it upsets you, and you feel awful for the rest of the day, repeating their cruel words over and over again in your head. With mindfulness you would still experience the hurtful words but perhaps you would understand that the person is struggling with their own issues and deflecting onto you, or maybe you have put on weight and would like to focus on losing some. Either way, the use of mindfulness will help you move past that pain and use it in a proactive manner.

Step 3: The Moment Does Not Define You

When you’re down or things aren’t going too well in life it’s really easy to get lost in the idea that this is how it is going to be forever. But that’s simply not true. Yes things may be less than ideal right now but your life can change in a moment and literally anything is possible. In this place you need to keep reminding yourself that whatever position you may be in, there are always options and ways to improve. The moment simply does not define you.

You can absolutely bring about change, create your desires and manifest your dreams in the future. You are the creator of your world. Believe in the infinite power of you and the divine guidance and you open yourself up to the possibilities of change in an instant. It’s this openness that brings about the change.

Step 4: See Your Dream As Already Real

One of the biggest tenets of the Law of Attraction is to see and feel your desire as already manifested.

That means if you want a Ferrari, your goal everyday is to sit in silence, and visualise it and then feel the emotion of how it will be to actually own it. How does that car smell, how does the door handle feel on your hand, how does the leather seat sound as you climb in, how do you feel when you press that start button and the engine purs into action?

Whilst youre in this state, feeling like you already have it. Feel that gratitude in every cell of your body. Sit in a profound state of gratitude for it daily. Then let it go.

Step 5: Don’t Stray From The Path

If you’ve ever watched any kind of drama or horror film, you’ll know there’s usually some kind of warning to the protagonist that they ignore, leading to a whole host of events that inevitably lead to some gruesome ending.

Straying from your path is unlikely to end in anything quite so dramatic. But you get the point. It’s your journey, it’s your path and do not let anyone else tell you otherwise. Even your family or spouse has no right to tell you what is right for you and what you should or should not be doing. Of course everyone has opinions that they are entitled to but that should not disuade you.

When you trust yourself to decide what is to be your destiny, you don’t allow external distractions to discourage or influence you. If your intention becomes a burning desire it really won’t matter who tells you no, because you will truly do all you can to get what you want. In this space, you cannot help but to bring it about your desires.

Step 6: Thoughts Become Things

I’m sure you’ve heard that quote many times. Thoughts become things. It took me a while to really understand the power of this. Especially after years of working in the manifestation space and creating incredible events as well as managing to destroy them just as quickly.

The thoughts that live in your head, the ones you dwell on are the ones you bring about. It really is that simple.

Now luckily it’s not an instant manifestation game. You can have negative thoughts and not end up bringing about negative events. It’s the thoughts you consistently possess that make the difference.

Not only do those consistent thoughts manifest, but additionally the thoughts you consistently have are the state you actually live in.

If your thoughts are those of annoyance and overwhelm day in day out, guess what your life is going to be like? And conversely if your thoughts are gratitude and happiness how different is your day to day existence going to be?

I know which state I would rather live in! So do yourself a favour whether you believe in manifesting or not. At least do your best to improve the thoughts you have consistently.

This can be done quite easily. It comes through conscious awareness. That means tapping into your thoughts daily. If you feel yourself feeling low all of a sudden, then take some time away to work on why these have come about, create an action plan for change and then spend some time in a place of gratitude. You’ll soon find things shift.

Self-love affirmations

Step 7: Trust The Process

It’s easy to get excited in the beginning when manifesting something. And when things come true you get even more excited about the infinite possibilities you can bring into your life. But what happens if nothing manifests? Then what?

And yes there are many times when things may not come about the way you expect, if at all.

The important thing to remember here is that you are planting seeds when you’re manifesting. You wouldn’t plant a seed and complain its not growing after a day or two and that mother nature is a fraud. You know you have to wait for however long it takes for that plant to grow. You need to give it the right about of water and sunshine and nutrition and even though you cannot see it, beneath the surface there’s magic happening. This is exactly the same as manifesting. Trust the process like you’re planting seeds. And keep consistently watering your dreams and ambitions. And they will grow when they are ready.

Banishing the doubt that this will come to fruition is incredibly powerful in manifesting, realizing this can dramatically increase the speed that change occurs.

Step 8: A Place Of Love

First of all, know that there is no shame in your desires. You absolutely deserve to live a life of joy, happiness and prosperity. You get one chance at this life and I believe you should do all you can to squeeze the joy out of every single moment.

But it’s important to also note that manifesting needs to come from a place of love as well. If you are asking for a house because you want to keep up with the Joneses or you want to make a specific amount of money a year out of spite against a competitor the chances are you’re not going to manifest a single thing.

You need to weigh your desires as coming from a good feeling place and not a place of ego. Ego is entrenched in fear. If you want things to improve your status and not because they are absolutely going to bring you lots of joy. It simply won’t work.

So make sure you’re clear on why you want these things and that they come from a place of love and not fear. The ego is always about winning, overpowering, being better than others, accumulating for the sake of feeling superior, achieving adulation or recognition – stay away from any manifesting in this space.

Step 9: Drop Into Gratitude

The easiest and simplest place to manifest from is a place of gratitude. This is the feeling of already being grateful for all you possess. If you struggle with this, think of how lucky you are to have a roof over your head, food on the table, money in your bank account, a healthy body a mind that can build a business etc. There’s so many things that you can be grateful for in life. You just need to start to look.

There’s something incredibly powerful about being in this state. It’s like the antidote to pain. Always make sure that each day you spend some time in this space. Simply saying thank you for all you already have and thank you for the wonderful things that will come into your life.

The Steps to Manifest

I hope you’ve found these steps useful. I know how frustrating it can be when you’re just starting to learn about the power of manifesting to know whether or not you’re doing it right or if anything is missing.

Let me know if these steps work for you and what you managed to bring into your life.

Can Money Buy happiness?

Can Money Buy Happiness?

We’ve all heard that money can’t buy happiness, but there is a study suggests it’s more linked to happiness than people think. According to a Princeton University study that looked at more than 1,000 people in the US and Canada, money can actually buy happiness, but not in the way you may think. [Sources: 3, 20]

What researchers discovered

After answering questions about whether money can “buy happiness,” the researchers compared the answers to respondents’ incomes. They discovered that contrary to popular belief that relationships and experiences are more important to happiness. The findings showed that it’s our own perception of how we perceive our own income, education, and occupation standing in comparison with others that impacts our happiness. A sort of, are we keeping up with the Joneses or are we were we are meant to be for our socio economic standing.

Time or Money

Additionally research conducted on 1,000 graduating students from The University of British Colombia, asked them whether they tended to value time over money. Whilst the small majority prioritized time, still 40% prioritized money.

They then went back a year later to those same students and discovered that the ones who prioritized money over time ended up less happy after graduation compared to the 60% who prioritized time.

So next time someone says, “Can’t money buy happiness?,” remember that they’re only half-right.

Money may not buy happiness in the conventional sense, but there are a lot of things we can do to with money to increase our happiness.

Let’s look at some of the ways you can spend your money now and which are the most likely to bring you happiness. The most effective way to use money to increase happiness is to spend it on others. [Sources: 2, 10]

Research suggests that people who can help others financially are more likely to be happier. Despite the old adage that money cannot buy happiness, new economists are gathering evidence that money can make people happier if you know the right way to use it. [Sources: 11, 23]

Cash & Happiness

If you have cash, you may be happier spending it on someone else, but it doesn’t guarantee happiness. Another way to make more luck out of money is to use it to pay off debt. If you are not already happy, money can bring you a temporary escape from your inner well-being. Wealth can also serve long-term health goals, where it’s total absence can cause misery. [Sources: 12, 15, 19, 23]

Happy Nations

Happiness economists are interested not only in how money makes individuals happier, but also in how money can affect an entire country’s happiness. If you compare the number of people in a country with money to give and those who gave and spent, you see that rich people are actually much happier than poor people. This discovery has the potential to change the way we use money, the money we earn and spend, and possibly even make our lives happier overall. [Sources: 13, 23]

Money as a Facilitator

Of course, having money beyond the basics of food and shelter acts as a facilitator. With money, you can buy experiences or things that can in turn bring about happiness. For example, I have always loved Formula One. That’s not the cheapest of sports to try and follow, and I had a goal to travel the world one race at a time. My first race was the Belgium Grand Prix in Spa and I managed to go fairly cheaply, even though I had some pretty hot race day tickets. My second race I decided to do the Monaco Grand Prix. That meant a helicopter flight from Nice, a top hotel in the middle of Monte Carlo, dinner in the most exclusive restaurants and again of course the hottest race tickets available. That trip to Monaco was eye-wateringly expensive especially versus the trip to Spa. But which one do you think I remember the most with the fondest of memories. Which one do you think I reminisce about the most?

As expensive as that was, that trip brought me so much happiness and joy and memories that I would pay double to experience that again.

So you see if you want to buy happiness, you need to extract as many rewarding and prolonged experiences as possible from your purchases. There is no worse way to spend money from the perspective of happiness than to buy something that costs time, which is even more precious than money. If you have enough money in your bank account to buy your basic needs – food, shelter, and the like – you will be as happy as you will ever be. Some of the things you buy may bring you short-term happiness, but they will not lead to long-term, lasting happiness. [Sources: 4, 16, 21, 24]

Just Breathe Meditation

More money equals more happiness seems a reasonable conclusion, but that is not all. While the old adage says money cannot buy happiness, several studies have found that you don’t have to be a billionaire to buy it. For example, research has shown that higher incomes are associated with higher life satisfaction, such as better health, better relationships, and better education.

Happiness is complex

The truth is there are many factors that contribute to a person’s happiness, besides money, and research has shown that social relationships and connections make important contributions to happiness; as well as money.

So next time someone tells you wealth cant buy you happiness tell them that’s only partially true.

Sources:

0: https://www.usatoday.com/story/opinion/2013/05/27/wealth-buy-happiness-oclumn/2364049/

1: https://hustleescape.com/can-money-really-buy-happiness/

2: https://hbr.org/2020/09/does-more-money-really-makes-us-more-happy

3: https://news.yale.edu/2020/11/03/money-cant-buy-love-happiness-maybe

4: https://www.scientificamerican.com/article/can-money-buy-happiness/

5: https://www.givingwhatwecan.org/post/2020/11/how-to-buy-happiness/

6: https://www.startofhappiness.com/money-cant-buy-happiness-but-happiness-can-get-you-money/

7: https://theconversation.com/money-buys-even-more-happiness-than-it-used-to-141766

8: https://www.forbes.com/sites/traversmark/2020/12/18/can-money-buy-happiness-psychologists-offer-a-new-take-on-an-old-question/

9: https://www.tonyrobbins.com/wealth-lifestyle/how-to-buy-happiness/

10: https://blog.xyplanningnetwork.com/advisor-blog/can-money-buy-happiness-maybe-says-elizabeth-dunn

11: https://www.clevergirlfinance.com/blog/money-cant-buy-happiness/

12: https://www.edge.org/response-detail/11208

13: https://www.amacad.org/publication/how-not-buy-happiness

14: https://www.heraldtribune.com/story/business/2021/01/28/lauren-rudd-can-money-buy-happiness-consider-wharton-school-study/4275641001/

15: https://oxplore.org/question-detail/can-money-buy-happiness

16: https://www.businessinsider.com/personal-finance/money-can-actually-buy-you-happiness-according-to-research

17: https://propertyupdate.com.au/6-reasons-money-can-buy-happiness/

18: https://www.fulltimefinance.com/money-buys-options/

19: https://millennialmoney.com/can-money-buy-happiness/

20: https://deepenglish.com/lessons/can-money-buy-happiness/

21: https://www.healthline.com/health/can-money-buy-happiness

22: https://www.alliantcreditunion.org/money-mentor/does-money-buy-happiness

23: https://www.moneycrashers.com/can-money-buy-happiness-economics/

24: https://wealthfactory.com/articles/can-money-buy-happiness-this-could-be-the-key/

How to use Conscious Breathing to Transform Your Life

How to use Conscious Breathing to Transform Your Life

What is conscious breathing?

Harnessing the power of conscious breathing is the first step towards a more mindful, happy and fulfilled life! Sources: 11, 19, 20

There’s a reason why breathing techniques are so popular among the likes of successful people like Wim Hoff & Tony Robbins who swear by various conscious breathing techniques.

Conscious breathing creates a state of greater self awareness as well as being transformative in itself.

Simply put, conscious breathing uses awareness and control of your breathing, by uniting body and mind so you can bring the energy of mindfulness into each moment.

You may wonder what it is about conscious breathing that makes them it so important for health. Since breathing is an important part of the autonomic nervous system, it has been shown that by influencing your breathing, you increase overall awareness as well as improve your health, mood, digestion and much more. Sources: 1, 8

Luckily, anyone can learn the technique of conscious breathing and use it on a regular basis. Conscious breathing can help to strengthen both mental and physical health plus it has the huge bonus of being really easy to do!

The Mental Benefits of Conscious Breathing

There are many benefits to conscious breathing including:

  • decreasing stress
  • improving inner peace
  • reducing fear and worry
  • helping to manage anxiety
  • helping to improve dealing with conflicts and issues

Conscious breathing can also help your mind by giving it enough oxygen to focus and strengthen your concentration. It can have a positive impact on memory and improve test results for students who are taking exams in school. 

The Physical Benefits of Conscious Breathing

Conscious breathing also has a positive impact on your overall physical health too. Reported benefits include:

  • strengthening the lung function
  • reducing asthma
  • positively affecting the cardiovascular system
  • improve sleep
  • improve energy levels as it helps oxygenate the body

Your body needs a constant flow of oxygen to function properly. By getting more oxygen to the body you improve not just the circulation but also the blood flow.

The focus

The practice of self-consciousness can be done by perceiving the emotions that come from different situations and noticing how to breathe through the chest and diaphragm. By paying attention to and observing your breath, you can cultivate mindfulness in your body and mind. Sources: 20

Putting time and attention into your breath while you breathe consciously can help to calm the mind and improve oxygen flow to both the brain and the nervous system.

The more you practice conscious breathing, the better you get at it.

Just Breathe

How to practice conscious breathing

Conscious breathing requires you to focus on how you breathe. It makes you think about the process and helps you to regulate it. Conscious breathing encourages you to live in the moment and enjoy it. 

Here’s a simple way to do it. First off find a quiet room and avoid interruptions from phones, devices and people for 5 to 10 minutes.

Sit comfortably

Then relax and breathe in deeply through your nose. Fill your lungs as much as possible.

As you breathe in, your abdomen will rise.

Hold the breathe for a moment.

Then exhale gently.

You can feel your abdomen go back down as you exhale.

Then repeat the process

You can become more aware of the process by putting your hand on your stomach. Combining meditation with conscious breathing makes the technique even more effective.

Pay attention to the experiences associated with breathing, such as how the breath passes through your nostrils, feels under your skin, how it fills the lungs and then how it feels as it leaves your body.

Full body breathing

Another way to consciously breathe is as follows. Take a big breath each time you inhale, stretch your abdomen and chest and squeeze your diaphragm to drain the rest of the breath. If you notice that you are holding your breath and the tension is building up, a simple technique is to hold your breath pleasantly for as long as possible, then release a larger breath with a whoosh and a sigh of relief. Sources: 6, 9, 14

When you remember to breathe evenly and deeply during the conscious breathing process, it becomes physiologically impossible to maintain muscle tension.

The breath feels more natural, movements feel more effortless and you can feel the beautiful breathing of the body. By consciously using the diaphragm to squeeze you encourage both lungs to breath fully. Sources: 7, 12, 13

The Equal Breathing Exercise

One exercise you can try is The Equal Breathing exercise, which focuses on regular inhalation and exhalation of the same duration. It is a simple and effective deep breathing exercise that can be used almost anywhere.

The idea is to breathe in completely, breathe from the abdomen to the chest and then passively let go with the exhale. Sources: 0, 3

Simple Conscious Breathing Exercise

The simplest conscious breathing exercise as follows. Breathe in deep oxygen, hold your breath for 3-4 seconds and then exhale with a sensation in your nose that you cannot feel.

When you release the breath and breath slowly and gently, you will experience the emotions generated by conscious breathing.

Breathing with Yoga & Meditation

Whilst conscious breathing is a part of both meditation and yoga, trying to use some breathing techniques in yoga can be difficult. As an example for first timers going into Hot Yoga classes, many struggle with keeping their mouths closed in the 90 degree heated room whilst practicing. The act of conscious breathing helps to make this become second nature for practitioners who make conscious breathing a part of their routine.

Taking the time to consciously breathe as a part of life changes the way you live in the moment. By paying attention to the sensations of the breath every time you breathe in or out, you can notice your inner state and adjust to the world around you.

As you become more aware of breathing, steps can be taken to correct your breathing patterns for better health and well-being. If you pay attention not only to inhaling and exhaling, you bring your mind back into the body, but also your heart, thoughts and emotions. Sources: 5, 6, 19, 21

Conscious breathing is a teachable process that is easy to learn. It can have a positive influence on many aspects of your life.

Let me know in the comments if this is something you do? How do you practice conscious breathing, and what impact it’s had on you.

Sources:

0: https://www.shiftcollab.com/blog/a-mindful-moment-for-conscious-breathing

1: https://www.centralathlete.com/blog/the-four-benefits-of-conscious-breathing

2: https://teamsunwellness.com/2020/01/31/threebreathexercises/

3: https://www.kymburls.com/post/my-conscious-connected-breathing-experience

4: https://thriveglobal.com/stories/the-purpose-of-deep-conscious-breathing/

5: https://ashleyneese.com/stress-relief-3-conscious-breathwork-practices/

6: https://theenneagramatwork.com/conscious-breathing-practices

7: https://www.doyou.com/10-reasons-conscious-breath-and-flow-will-change-your-life/

8: https://www.sophianichealing.com/blog/2014/8/3/the-importance-of-conscious-breathing-in-creating-health

9: http://www.compassionstrengths.com/Conscious_Breathing.html

10: https://www.huffingtonpost.co.uk/fiona-reilly/the-value-of-conscious-br_b_14778268.html

11: https://www.dennislewis.org/practices-exercises/conscious-breathing-experiment-breath-awareness/

12: https://www.abmp.com/textonlymags/article.php?article=1889

13: https://www.bodywindow.com/conscious-breath.html

14: https://www.veterinarypracticenews.com/mindful-breathing-10-minutes-a-day-can-lead-to-better-health/

15 : https://fractalenlightenment.com/30424/spirituality/change-your-life-through-conscious-breathing

16 : https://www.soulbody.co/blog/how-to-breathe

17 : https://www.stillwatermpc.org/dharma-topics/conscious-breathing-do-i-do-that-3/

18 : https://www.embodiedself.net/conscious-breathing

19 : https://mindfulnessacademy.org/en/mindfulness-essentials/practices

20 : https://coachcampus.com/coach-portfolios/research-papers/sarah-shokraie-the-power-of-conscious-breathing/

21 : https://www.theguesthouseocala.com/conscious-breathing-and-healing/

22 : https://claritychi.com/conscious-breathing-your-mental-health/

How to use Brainwave Training for Maximum Brainpower & Happiness

How to use Brainwave Training for Maximum Brainpower

What is brainwave training?

Brainwave training in short is a term for any process that helps you improve your brain power. This can be done through games, sounds, meditation etc.

When we talk about brainwaves we’re talking about the different frequencies our brains produce in different states – when we’re relaxed, thinking, concentrating, sleeping etc the stages literally show up in electroencephalogram (EEG) as different waves.

These brainwaves fall into different bands:

Alpha, Delta, Theta, Beta & Gamma. When we’re in each band we’re in different states.

The frequency bands

Alpha 7-12Hz

When we are in a state of clam, rest or just generally awake and not doing anything our brains are emitting Alpha waves. At a range frequency of between 7 and 12 Hz.

Benefits Of Alpha Waves

  • Reduced anxiety
  • Better athletic performance
  • Increased energy
  • Increased happiness
  • Alleviates stress
  • Alleviates depression

You may experience Alpha waves when falling asleep or trying to go to sleep when your subconscious mind shuts down and you enter the state of subconsciousness.

Alpha brainwave frequencies are found during states of waking life as well as when you are in REM sleep. Alpha brain waves promote deep sleep and can induce dreams.

Conversely this is the state that many of the traditional authors in Law of Attraction books encourage readers to get into when doing their visualisations and manifesting work, which I’ll cover off in another post.

Delta 0-3 Hz

Delta waves are the brainwave frequencies associated with being in a daydreaming state and those self-hypnosis states when you’re almost having an out of body experience. Let me explain, have you ever been driving, and your mind wanders off the task of driving and you’re thinking about what you’re going to eat for dinner, or reminiscing on some event from the past. Then all of sudden you realise you lost yourself for a moment in another world whilst you were driving. That’s your brain in Delta.

Training your brain to reach Delta brainwave frequencies can help you get better sleep and wake up feeling refreshed. Other benefits include:

Benefits Of Delta Brainwaves

  • Releasing anti-aging hormones like DHEA
  • Stimulating the pituitary gland
  • Releasing Human Growth Hormone
  • Repairing skin, bone, joints etc
  • Just generally healing

Theta 4-7 Hz

Theta waves are the brainwave frequency associated with deep sleep and being in a dream state. These waves help you focus and concentrate better.

Theta waves can be difficult to reach because they require a complete break from conscious reality. They can also be brought on by doing things repeatedly, where our brain isn’t really needed so it switches off and you wonder off into another world

If you want to do better at work or in your business one of the best trainings you can do is Theta training as it helps us to focus, retain memory and regulate emotion.

Benefits Of Theta Brainwaves

  • Better sleep
  • Deeper sleep
  • Reduced mental fatigue
  • Reduced stress
  • Reduced anxiety

Beta 12-30 Hz

Beta waves are associated with being awake and alert, it’s the brainwave responsible for the fight or flight response.

Beta waves help you to think quickly and accurately.

Benefits Of Beta Waves

  • Improved logic
  • Improved concentration
  • Better alterness
  • Better reasoning
  • Improved critical thinking

Beta waves help you focus and observe details better. If you’re in a stressful situation, your brainwaves will shift to Beta waves and help you cope with the situation better.

If you wanted to move from Beta to Alpha brainwave frequencies you would need to let go of stress by doing some form of exercise or mediation.

Gamma 30-50 Hz or higher

Gamma waves are the brainwave frequencies that occur when taking a nap. Gamma waves help you focus by reducing external distractions. It has been shown that gamma waves are typically present during the process of awakening as well as during active rapid eye movement (REM) sleep.

Benefits of Gamma Brainwaves

  • Increased compassion
  • Better emotional intelligence
  • Better self control
  • Increased feelings of happiness
  • Increased overall awareness
  • Increased levels of intelligence
Just Breathe Meditation

So we can see the various brainwave stages and their benefits. But how exactly do you go about training them, and which should you focus on?

There are a few ways we can train our brain. We can train our brains through simple breathing exercises, and through meditation.

For instance if you’re in a state of stress the ‘physiological sigh technique‘ which I discuss in my post How to transform Fear into Peace and Calm is a useful tool. It’s where you breathe two short breaths through the nose and one slow breathe out of the mouth which can be used to bring calm. Or you can use a simple breathing technique to help slow the lower the heart rate and return to a more calm relaxed state. In time these types of practices can help our brains to manage stressful situations much easier.

Meditation is one of the best ways to get your brain into Gamma waves. Meditation induces synchronisation in the band which helps the brain bind different aspects of perception into a coherent simple concept. Which is perhaps why experienced meditators can get into altered states of consciousness.

External devices

But one of the quicker and perhaps easier ways to train the brain is through Brainwave entrainment.

Brainwave entrainment is a technique of brainwave synchronization that helps you achieve the brainwave frequencies needed for optimal brainwave functions. These exercises help to train your brain to improve all types of functionality from falling asleep to better concentration and improve overall cognitive function.

There are lots of different devices that can help you align your brainwaves via a mix of audio and visual stimulation. I have the MindPlace Kasina device which took a bit of time to get used to but after a few goes I found it incredibly powerful tool to use.

Essentially you just plug in, pick what you want to achieve, for example, deep sleep or concentration and then pop on the glasses and press play. The device then plays sounds into your ears and creates a light show that effectively moves your brain into the correct brainwave state.

Where to start

For me I think the most beneficial place to start and possibly one of the easiest is Gamma wave training.

Gamma waves are some of the most fascinating to me. Neuroscientists at the University of Wisconsin conducted a research into the brainwaves of 66 year old Tibetan Monk Matthieu Ricard, whose brain produced Gamma waves they have never witnessed before. He claims that this is all down to meditation, and led to neuroscientists calling him the ‘happiest man on earth’.

So if you had to choose one I would focus on Gamma waves.

The brain truly is a complex but fascinating part of the human experience. And as the control centre of our existence we are increasingly becoming aware that true success and happiness in life comes from taking better control of the brain. The benefits of active brain training are far and wide. And within a few simple sessions of brainwave training you’ll reap the rewards and the benefits rapidly.

The morning routine of successful people

The morning routine of successful people

First off lets start with some clarity. There is no such thing as a perfect morning routine for everyone, we all have our own way of doing things and not everything works well for everyone. The trick is to try different elements of successful people’s morning routines for yourself and see what works.

That said, below is a list of the things that roughly 80% of successful people do to start their day

Number 1: Wake before dawn

Routine.com interviewed hundreds of successful people about their morning routines and discovered that the most successful woke up at 5:30 each morning. This is co-incidentally something that the likes of Richard Branson, Mark Zuckerberg and Ariana Huffington also do.

During my Ayurvedic training we were taught that the best time to rise was before dawn. This is because our bodies are meant to align with the circadian rhythms of the earth. It is good to wake up before the sun rises, when nature is at peace as it allows us time to wake our senses. Getting up early and watching the sunrise is a powerful experience and it is also believed in Ayurveda that it helps to cleanse the aura.

Whether you believe that or not, getting up early at least gives you time to yourself before everyone else wakes up and you can start your day by doing something just for you. Maybe that’s just reading, listening to some music or as I like to do, watch the sunrise with a hot cup of coffee.

Number 2: Don’t touch your phone

It’s now second nature for many of us to reach for the phone the instant we wake up. Sometimes this can’t be helped if we are using an alarm clock on our mobile device. However, the point of this is not to start your day focusing on someone else’s request.

Let me explain. If you pick up your phone and see an angry email from a customer or there’s a news story about a politician lying again or maybe it’s a funny video of a dog dressed like a pirate. Whatever it is, these are not your priority first thing. And what happens is it doesn’t give our brains and our bodies time to align. We haven’t fully woken up and already we’re being torn from pillar to post and on the back foot of events that happened whilst we were blissfully asleep. Just don’t. Leave your phone for later, an extra 30 minutes before you check in on the world will do you some good.

Number 3: Drink water first

During the night, we detox, hence the reason why that first pee in the morning is so dark in colour. It’s full of all the toxins your body has been working hard to remove. That said, you need to rehydrate as soon as possible. Make sure to drink a glass of water before any other drinks. Especially coffee. Because as much as I’m a coffee addict, it’s a diuretic and actually dehydrates rather than rehydrates which is what you need first thing in the morning.

Number 4: Meditate for 10 minutes

Meditation was such a game changer for me just in general in my life. It’s why I teach meditation worldwide now. But in order to truly benefit from the power of meditation, you need to practice daily. The best time for meditation is first thing in the morning. It’s also much easier first thing as your brain isn’t cluttered or preoccupied with the days events.

Take just 10 minutes to conduct a simple mantra or breathing meditation to start your day.

Number 5: Practice gratitude

We’ve all heard of the power of gratitude. It helps to switch your brain from a state of lack to a state of expansion. By establishing a regular gratitude practice you can shift so many aspects of your life. I’ve been practicing gratitude daily for so long I now have something I call ’20 points of gratitude’. Everyday I write down 20 things I’m grateful for, and each day that list could be doubled.

Regular gratitude helps you truly appreciate your life from all angles. I know many people struggle with this, but one approach that could help is this. Imagine what your life would be like without essentials, fresh water to drink, a supermarket close buy to get all the nutritious food you want, the money in your account to subscribe to Netflix. You’ll be surprised at how quickly these points of gratitude expand.

Number 6: Stretch your body

When you wake up, and climb out of bed, the first thing you do naturally is yawn and stretch. This actually has a name pandiculating.

One of the most common reasons behind stretching is that during sleep fluid tends to accumulate along the back and stretching helps to massage the fluid gently back into its normal place and realign our muscles. That’s probably why it also feels so good to stretch, because we’re putting everything back into it’s natural place.

Also a full body stretch helps to activate the parasympathetic nervous system that is responsible for the body’s ability to recover, increase blood flow and help with digestion. Ideally you should be doing some more active stretching such as yoga in the morning.

When I was training in Ayurveda, I was taught to practice sun salutations daily. Which was fine for a while, but I actually found them quite tedious! Instead I practice a range of stretches working from top to toe for about 10 minutes. If you have more time, then yes a full yoga session would be perfect but for most of us we just want to get on with our day rather than spending 90 minutes in between downward dog and corpse poses.

Number 7: Make your bed

This is such a simple habit to get into and although it can seem incredibly trivial making your bed everyday does serve some other purposes. Naval Admiral William McRaven, the commander of U.S. Special Operations said in a speech at the University of Texas.

“If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”

Admiral William McRaven

Not only is it one small task achieved each day. If you are an entrepreneur or starting your business from home, and use your bedroom as your office, making your bed is even more important. It helps to establish space in the room, clear energy, set boundaries and signal to your brain that the work day is about to start.

Number 8: The 3 Goals list

Setting out tasks for the day is a core part of not just ensuring you get work done but also feeling accomplished. This is regardless of where your attention gets taken during the day. Keeping your to-do list to three short goals each day is a great way to ensure you don’t get overwhelmed in an avalanche of minutiae.

For example, if you’re building your website, you know that the overall site needs to be completed by a certain date but today you only need to build one page. Simply put that in your to-do and that’s it. Do this with the 3 most important things you need to get done each day. You don’t need a mammouth to-do list; one that needs rewriting and makes you feel inadequate because you cant complete all your tasks. Just focus on three things that can help you progress daily.

If you want to manage your days better, following elements of this morning routine is guaranteed to show you how to become more productive.

I have been practicing this routine for a while now and whilst I don’t encourage people try to incorporate all these changes at once. By just adding one practice into your routine until it becomes second nature before adding another you’ll soon find things become much easier.

Simple, relaxing practice for entrepreneurs