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[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/0KOTQ38 Free Meal Plan: https://ift.tt/F3xeSRP Facebook Group: https://ift.tt/youKENg Welcome to the 10 minute body scan mediation. This meditation can be used for stress relief, anxiety and also pain and discomfort. To begin, find a position either sitting or lying where you’ll be as comfortable as possible, Now slowly close your eyes and take a deep breath in. While inhaling, think about the warm air and energy that is now flooding your body. Imagine it vitalizing every part of your body, every organ and every cell. Now exhale and let go. The air you’re breathing out is carring any negative emotion, stress and toxin out of your body. Let’s take another deep breathe in. Again, image your body filling up with new and fresh air that reaches every call and organ. And breathe out and let go of any negative emotion and feeling. You now feel lighter, healthier and with every breathe you take this positive feeling growing bigger and stronger inside of you. Let’s take one more deep breathe in. hold the breathe for a second. …and breathe out and relax. Before we get started with the body scan allow for all the muscles in your body to relax. We will use the body scan to find tension throughout the body and then release it by relaxing the muscles around it and letting go. Each time you exhale, try relax your muscles more and more. Any other feelings or sensation that we cannot release, we accept and don’t judge. We’ll start the body scan by focusing on the crown of your head. Bring your awareness to the top of your head and notice anything feeling and sensation. Feel the skin of your scalp. Feel the blood flowing through it. There’s no right or wrong feeling. Just tune into whatever is physically present for you, right now in this moment. Now focus on your forehead, and really try to feel your forehead. You might feel some tension or tightness in the muscles of your forehead. That’s ok. Try to let go of any tension and really relax your muscles. Next, move on to your mouth, your tongue and jaw. Notice the moisture in your mouth. Notice the position of your tongue. Is there any tension or tightness in your tongue? What about your jaw? Release any tension and let your mouth, tongue and jaw relax and fall into their natural position. I now want you to feel your neck and throat. Really focus on them and see how they move each time you breathe in … and out. Always remember that there is no right or wrong feeling. Whatever sensation you notice is ok. Just stay with it and accept it for what it is. Let go of any thoughts or judgement, and just be in the present moment. Now, move on to your shoulders. Notice the position of your shoulders. Any problems, any anger or resentment you might have always shows itself in tight shoulders. So take a deep breathe in and when you breathe out try to let go and relax your shoulders. They will naturally drop and feel much lighter. Take another deep breathe in ... aaaaand relax Go on to your upper arms and elbows. Tune into whatever is present right now. Any pain or discomfort you might feel - just accept it for what it is. Right now, it can’t hurt you because you don’t judge - you just accept. Continue down to your wrists and hands. Notice the position of your fingers. How do your fingers feel? Are they completely relaxed? Notice any points of contact where your fingers may be touching each other. Now, move on to your chest and belly. Take a breath in and feel them expand. Breathe out and feel them contract. Continue to breathe in and out for a few moments and really feel the energy that floods your body each time you inhale. Notice your back muscles. Feel the point of contact where your back meets the chair or cushion. Our back does so much us every day. Any pain or discomfort you might feel just accept it and thank your back for all the heavy lifting it does. Now, feel your hips and butt. Again, feel the point of contact where your body meets the chair or cushion, and really sink deep into the sensations. If you are sitting try to sink into the chair. If you are lying down try to sink into the mattress. Move on to your upper legs and knees. Notice any tense muscles and try to release this tension as you breathe out. Breathe in energy … and breathe out tension. Again, breathe in energy … and breathe out tension. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/0KOTQ38 Free Meal Plan: https://ift.tt/F3xeSRP Facebook Group: https://ift.tt/youKENg Welcome to the 10 minute body scan mediation. This meditation can be used for stress relief, anxiety and also pain and discomfort. To begin, find a position either sitting or lying where you’ll be as comfortable as possible, Now slowly close your eyes and take a deep breath in. While inhaling, think about the warm air and energy that is now flooding your body. Imagine it vitalizing every part of your body, every organ and every cell. Now exhale and let go. The air you’re breathing out is carring any negative emotion, stress and toxin out of your body. Let’s take another deep breathe in. Again, image your body filling up with new and fresh air that reaches every call and organ. And breathe out and let go of any negative emotion and feeling. You now feel lighter, healthier and with every breathe you take this positive feeling growing bigger and stronger inside of you. Let’s take one more deep breathe in. hold the breathe for a second. …and breathe out and relax. Before we get started with the body scan allow for all the muscles in your body to relax. We will use the body scan to find tension throughout the body and then release it by relaxing the muscles around it and letting go. Each time you exhale, try relax your muscles more and more. Any other feelings or sensation that we cannot release, we accept and don’t judge. We’ll start the body scan by focusing on the crown of your head. Bring your awareness to the top of your head and notice anything feeling and sensation. Feel the skin of your scalp. Feel the blood flowing through it. There’s no right or wrong feeling. Just tune into whatever is physically present for you, right now in this moment. Now focus on your forehead, and really try to feel your forehead. You might feel some tension or tightness in the muscles of your forehead. That’s ok. Try to let go of any tension and really relax your muscles. Next, move on to your mouth, your tongue and jaw. Notice the moisture in your mouth. Notice the position of your tongue. Is there any tension or tightness in your tongue? What about your jaw? Release any tension and let your mouth, tongue and jaw relax and fall into their natural position. I now want you to feel your neck and throat. Really focus on them and see how they move each time you breathe in … and out. Always remember that there is no right or wrong feeling. Whatever sensation you notice is ok. Just stay with it and accept it for what it is. Let go of any thoughts or judgement, and just be in the present moment. Now, move on to your shoulders. Notice the position of your shoulders. Any problems, any anger or resentment you might have always shows itself in tight shoulders. So take a deep breathe in and when you breathe out try to let go and relax your shoulders. They will naturally drop and feel much lighter. Take another deep breathe in ... aaaaand relax Go on to your upper arms and elbows. Tune into whatever is present right now. Any pain or discomfort you might feel - just accept it for what it is. Right now, it can’t hurt you because you don’t judge - you just accept. Continue down to your wrists and hands. Notice the position of your fingers. How do your fingers feel? Are they completely relaxed? Notice any points of contact where your fingers may be touching each other. Now, move on to your chest and belly. Take a breath in and feel them expand. Breathe out and feel them contract. Continue to breathe in and out for a few moments and really feel the energy that floods your body each time you inhale. Notice your back muscles. Feel the point of contact where your back meets the chair or cushion. Our back does so much us every day. Any pain or discomfort you might feel just accept it and thank your back for all the heavy lifting it does. Now, feel your hips and butt. Again, feel the point of contact where your body meets the chair or cushion, and really sink deep into the sensations. If you are sitting try to sink into the chair. If you are lying down try to sink into the mattress. Move on to your upper legs and knees. Notice any tense muscles and try to release this tension as you breathe out. Breathe in energy … and breathe out tension. Again, breathe in energy … and breathe out tension.

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/PCFywok Free Meal Plan: https://ift.tt/elFnpf5 Facebook Group: https://ift.tt/4HfR6mg Setting up a meditation program for someone else can seem like a difficult task, especially if it’s your first time. So in this video I want to give you a framework that you can follow step by step. Of course, every coach has their own way of working and this should just act as an inspiration for you to develop your own style and approach to coaching. But I believe it’s still helpful to know and understand how someone else works before setting up your own coaching business. Oh and by the way, the following steps will be the same whether you do in person coaching or online coaching, so don’t worry about that. Let’s start with step 1, which is fairly simple and straightforward. Step 1. Sit down and ask questions: After someone signs up for you coaching, it’s best to first sit down with them and to get to know them. That means during your first session you ask a lot of questions and let them do most of the talking. Not only will this help you design their program later on, but most clients also appreciate being heard. You have no idea how many have told me that they are happy to find a coach that wants to get to know them instead of sending them a predesigned program that they also send everyone else. Here are a few good questions that you definitely want to include in this first session. - general information: age, gender, height weight etc. (this should be part of your coaching questionnaire, that you send them beforehand) - why do they want to get into meditation (health, emotional needs, spirituality, psychological and personality reasons) - what are their experiences with meditation so far - what other relaxation techniques have they tried before Step 2. setting goals: The second step is all about setting up goals. Just like the first step, this one should be done together with your client. Because the goals have to have some type of emotional connection for them, otherwise they will not be motivating. You need to build everything around their lifestyle instead of giving them a program which they need to adjust their lifestyle to. Depending on how long the first step took, you can do step 2 in your first meeting or you can schedule a second meeting. Here are some tips for step 2: - Ask them what they would like to accomplish with their meditation. This ties into the question of why they got into meditation. Again, this can include anything from stress reduction, to improved emotional and mental health, or even things like workout recovery or higher body awareness. - Use the SMART goal setting formula to come up with specific and motivating goals. In case you haven’t heard of the smart formula yet, it basically states that goals should be specific, measurable, attainable, realistic and timely. This 5 step process gives goals a better structre and increases the chances of reaching them. I will talk about this in more detail in a different lesson. For now just know that goal setting is very important in any type of coaching. Otherwise, you will have nothing to measure your client’s progress against. Step 3. Setting a time frame for your coaching If you have used the SMART goal setting formula in step 2, you will already have done this. Bascially, you want to decide - together with your client - for how long your coaching relationship should last. If you don’t know that at the beginning, that’s ok, too. In that case define until when they want to reevaluate their meditation program. So, for example, if you are working with a complete beginner, you two could decide that 60 days are enough time to teach them the basics of meditation while also being enough time for them to already see some positive results. This is just an example, of course. Other coaches like to work with 90 day programs for example or sometimes even only 30 days. Generally, the shorter your program the more easy it will be to keep your client motivated because a 30 day commitement is easier to make and maintain than a 90 day commitment. But on the other side, this also means less time for them to develop the routine of meditating regularly so it lowers the chances of seeing great results. When setting up your time frame for coaching, you also want to define the following things: - How many coaching sessions you two will have together - How long each session will be - Where it will take place (meaning if you two will meet in person, online or a mix of online and in person) - What each session will include. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/PCFywok Free Meal Plan: https://ift.tt/elFnpf5 Facebook Group: https://ift.tt/4HfR6mg Setting up a meditation program for someone else can seem like a difficult task, especially if it’s your first time. So in this video I want to give you a framework that you can follow step by step. Of course, every coach has their own way of working and this should just act as an inspiration for you to develop your own style and approach to coaching. But I believe it’s still helpful to know and understand how someone else works before setting up your own coaching business. Oh and by the way, the following steps will be the same whether you do in person coaching or online coaching, so don’t worry about that. Let’s start with step 1, which is fairly simple and straightforward. Step 1. Sit down and ask questions: After someone signs up for you coaching, it’s best to first sit down with them and to get to know them. That means during your first session you ask a lot of questions and let them do most of the talking. Not only will this help you design their program later on, but most clients also appreciate being heard. You have no idea how many have told me that they are happy to find a coach that wants to get to know them instead of sending them a predesigned program that they also send everyone else. Here are a few good questions that you definitely want to include in this first session. - general information: age, gender, height weight etc. (this should be part of your coaching questionnaire, that you send them beforehand) - why do they want to get into meditation (health, emotional needs, spirituality, psychological and personality reasons) - what are their experiences with meditation so far - what other relaxation techniques have they tried before Step 2. setting goals: The second step is all about setting up goals. Just like the first step, this one should be done together with your client. Because the goals have to have some type of emotional connection for them, otherwise they will not be motivating. You need to build everything around their lifestyle instead of giving them a program which they need to adjust their lifestyle to. Depending on how long the first step took, you can do step 2 in your first meeting or you can schedule a second meeting. Here are some tips for step 2: - Ask them what they would like to accomplish with their meditation. This ties into the question of why they got into meditation. Again, this can include anything from stress reduction, to improved emotional and mental health, or even things like workout recovery or higher body awareness. - Use the SMART goal setting formula to come up with specific and motivating goals. In case you haven’t heard of the smart formula yet, it basically states that goals should be specific, measurable, attainable, realistic and timely. This 5 step process gives goals a better structre and increases the chances of reaching them. I will talk about this in more detail in a different lesson. For now just know that goal setting is very important in any type of coaching. Otherwise, you will have nothing to measure your client’s progress against. Step 3. Setting a time frame for your coaching If you have used the SMART goal setting formula in step 2, you will already have done this. Bascially, you want to decide - together with your client - for how long your coaching relationship should last. If you don’t know that at the beginning, that’s ok, too. In that case define until when they want to reevaluate their meditation program. So, for example, if you are working with a complete beginner, you two could decide that 60 days are enough time to teach them the basics of meditation while also being enough time for them to already see some positive results. This is just an example, of course. Other coaches like to work with 90 day programs for example or sometimes even only 30 days. Generally, the shorter your program the more easy it will be to keep your client motivated because a 30 day commitement is easier to make and maintain than a 90 day commitment. But on the other side, this also means less time for them to develop the routine of meditating regularly so it lowers the chances of seeing great results. When setting up your time frame for coaching, you also want to define the following things: - How many coaching sessions you two will have together - How long each session will be - Where it will take place (meaning if you two will meet in person, online or a mix of online and in person) - What each session will include.

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/IDQxFi2 Free Meal Plan: https://ift.tt/mKjrX9R Facebook Group: https://ift.tt/zmZd7Fj The nervous system can be thought of as the control center of the body. It plays a large role in meditation as it integrates a huge communication network of billions of nerve cells called neurons that are designed to receive and send out information. For example, when you accidently touch a hot surface such as your stove, it is the nervous system that will signal danger and trigger the relexes in your arm and hand to pull back from the surface. To achieve this, the nervous system is comprosed of neurons, which enable fast communication to and from the cell. There different types of neuros are called interneurons, motor neurons and sensory neurons. Interneurons send signals from one neuron to another, whereas motor neurons transmit signals from the brain or the spinal cord to other areas of the body. Sensory neurons on the other hand do the reverese and send singnals from other areas of the body to the brain or the spinal cord. The three main functions of the nervous system are sensory, integrative and motor function. The sensory function relates to the ability to gather information about our inner and external surroundings. The integeative function relates to the ability process and interpret this infromation and the motor function relates to the ability to respond to these stimuli. Don’t worry if all this sounds very technical and complicated, for meditation we are mainly interested in a very specific part of the nervous system, which I will get to in a minute. What you need to know is that the human nervous system can be split up into two main parts. The central nervous system and the peripheral nervous system. The central nervous system includes the brain and spinal cord, whereas the peripheral nervous system connects the central nervous system to the rest of the body, so the arms legs, torso and so on. This means the peripheral nervous system allows the brain and spinal cord to receive and send information to other areas of the body. It can then be further divided into the somatic and autonomic nervous systems, which both have different functions. The main function of the somatic nervous system is to control voluntary action such as your muscle movement and the main function of the autonomic nervous system is to control involuntary body functions such as heartbeat, blood flow, breathing, body temperature, and even emotions. It also regulates how we react to stress and the famous fight or flight response. In the following lessons I will go into more detail for each of these parts of the nervous system but what is interesting when it comes to meditation, is that: 1. We can use it to calm down the somatic nervous system directly. This should be obvious because you can directly relax your muscles and release body tension that way. But more interestingly, we can also use meditation to 2. Indirectly calm down the automatic nervous system. This sounds counterintuitive because I just told you that the automatic or uncioncious nervous system is beyond our control as it is in charge of all the automatic porcesses in our body. So how then can we regulate the automatic nervous system through meditation. That’s what I will show you in a later lesson. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/IDQxFi2 Free Meal Plan: https://ift.tt/mKjrX9R Facebook Group: https://ift.tt/zmZd7Fj The nervous system can be thought of as the control center of the body. It plays a large role in meditation as it integrates a huge communication network of billions of nerve cells called neurons that are designed to receive and send out information. For example, when you accidently touch a hot surface such as your stove, it is the nervous system that will signal danger and trigger the relexes in your arm and hand to pull back from the surface. To achieve this, the nervous system is comprosed of neurons, which enable fast communication to and from the cell. There different types of neuros are called interneurons, motor neurons and sensory neurons. Interneurons send signals from one neuron to another, whereas motor neurons transmit signals from the brain or the spinal cord to other areas of the body. Sensory neurons on the other hand do the reverese and send singnals from other areas of the body to the brain or the spinal cord. The three main functions of the nervous system are sensory, integrative and motor function. The sensory function relates to the ability to gather information about our inner and external surroundings. The integeative function relates to the ability process and interpret this infromation and the motor function relates to the ability to respond to these stimuli. Don’t worry if all this sounds very technical and complicated, for meditation we are mainly interested in a very specific part of the nervous system, which I will get to in a minute. What you need to know is that the human nervous system can be split up into two main parts. The central nervous system and the peripheral nervous system. The central nervous system includes the brain and spinal cord, whereas the peripheral nervous system connects the central nervous system to the rest of the body, so the arms legs, torso and so on. This means the peripheral nervous system allows the brain and spinal cord to receive and send information to other areas of the body. It can then be further divided into the somatic and autonomic nervous systems, which both have different functions. The main function of the somatic nervous system is to control voluntary action such as your muscle movement and the main function of the autonomic nervous system is to control involuntary body functions such as heartbeat, blood flow, breathing, body temperature, and even emotions. It also regulates how we react to stress and the famous fight or flight response. In the following lessons I will go into more detail for each of these parts of the nervous system but what is interesting when it comes to meditation, is that: 1. We can use it to calm down the somatic nervous system directly. This should be obvious because you can directly relax your muscles and release body tension that way. But more interestingly, we can also use meditation to 2. Indirectly calm down the automatic nervous system. This sounds counterintuitive because I just told you that the automatic or uncioncious nervous system is beyond our control as it is in charge of all the automatic porcesses in our body. So how then can we regulate the automatic nervous system through meditation. That’s what I will show you in a later lesson.

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/PxFOBba Free Meal Plan: https://ift.tt/3Hz2Gye Facebook Group: https://ift.tt/cayP5in In this lesson I want to talk about the benefits of meditating daily. I think it’s important to talk about these benefits early in the course, because if you’re like me, you want to know what you’re going to get for your time and energy before you commit to an activity. I mean, why should you spend 20 minutes to half an hour of your free time every day meditating if you could also be doing something else? To help you over the initial hesitation and really get you motivated to meditate, here are some of the biggest and research proven benefits of meditation. Of course, keep in mind that while many people notice these positive effects immediatly, for some it will take some time and they have to trust the process for a few weeks. 1. Reducing stress This one is the most obvious but probably also the powerful benefit. Getting their stress levels down is the reason many people get started with meditation, which is good because it defenitely works. Not only was that scientifically shown in a 2014 meta analysis from the Johns Hopkins University in Baltimore but it also makes sense from a biomedical point of view. You see, mental and physical stress cause increased levels of the stress hormone cortisol. Long term elevated cortisol can lead to all kinds of problems like a higher chance of heart disease, higher blood pressure, a weaker immune system and more inflammation in the body. It can also lower sleep quality, promote depression and anxiety, and make you feel more fatigued and dizzy. Fortunately, research has shown that meditation can lower cortisol and improve all these stress-related conditions. While you won’t notice the effects overnight, two to three months are usually enough to feel the first signs of improvement. Meditation also helps with difficult to treat conditions like irritable bowel syndrome, chronic fatigue syndrome and fibromyalgia. These illnesses are very common but extremely complex and underresearched. Current research suggests that they are most likely a combination of both physical and psychosomatic symptoms that can be brought under control through mindfullness and relaxing the nervous system. This is where meditation comes into play because it is one of the most effective ways to relax the nervous system and calm down your body and mind. 2. Depression, Anxiety and chronic pain relief The relationship between meditation and its ability to reduce symptoms of depression anxiety, and chronic pain is also well studied. That’s because even though many people think meditation means sitting down and doing nothing, it is actually a form of brain training and the positive effects can be measured. People who meditate regularly not only experience depression and anxiety attacks less regulalry, but their brain scans also show changes in the amygdala and prefrontal cotrex. These are the areas of the brain that are associated with anxiety and emotional control and under chronic anxiety they can overfire, whereas mindfullness and mediation can help them calm down and function properly. 3. It improves Concentration and Attention This thrid benefit should not be surpising either. Unfortunately, having problems concentrating is something that affects millions of children as well as adult. One study showed that just a few of weeks of meditation improved the participant’s memory and focus which was measured using a standardized verbal reasoning test. The researchers concluded that the reason for the improvement was the strong focus of your breath or a specific visualization during meditation. Everyone who regularly meditates will be able to attest for this congnitve benefit, too. Often it feels like you are given a steam valve for your brain where you can finally let go of all the brain fog and make room for more important and positive ideas. 4. Meditation improves mindfullness and self-awareness Mindfullness and meditation go hand in hand and I will talk about their relationship in more detail in a later video. For now, just know that meditation can help you develop a better understanding of yourself which will allow you to recognize both positive thoughts that should be reinforced as well as negative thought patterns that may be harmful. As you develp a greater awareness of your own thought pattern, you will learn to steer them toward more constructive ones and stay away from negative patterns. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/PxFOBba Free Meal Plan: https://ift.tt/3Hz2Gye Facebook Group: https://ift.tt/cayP5in In this lesson I want to talk about the benefits of meditating daily. I think it’s important to talk about these benefits early in the course, because if you’re like me, you want to know what you’re going to get for your time and energy before you commit to an activity. I mean, why should you spend 20 minutes to half an hour of your free time every day meditating if you could also be doing something else? To help you over the initial hesitation and really get you motivated to meditate, here are some of the biggest and research proven benefits of meditation. Of course, keep in mind that while many people notice these positive effects immediatly, for some it will take some time and they have to trust the process for a few weeks. 1. Reducing stress This one is the most obvious but probably also the powerful benefit. Getting their stress levels down is the reason many people get started with meditation, which is good because it defenitely works. Not only was that scientifically shown in a 2014 meta analysis from the Johns Hopkins University in Baltimore but it also makes sense from a biomedical point of view. You see, mental and physical stress cause increased levels of the stress hormone cortisol. Long term elevated cortisol can lead to all kinds of problems like a higher chance of heart disease, higher blood pressure, a weaker immune system and more inflammation in the body. It can also lower sleep quality, promote depression and anxiety, and make you feel more fatigued and dizzy. Fortunately, research has shown that meditation can lower cortisol and improve all these stress-related conditions. While you won’t notice the effects overnight, two to three months are usually enough to feel the first signs of improvement. Meditation also helps with difficult to treat conditions like irritable bowel syndrome, chronic fatigue syndrome and fibromyalgia. These illnesses are very common but extremely complex and underresearched. Current research suggests that they are most likely a combination of both physical and psychosomatic symptoms that can be brought under control through mindfullness and relaxing the nervous system. This is where meditation comes into play because it is one of the most effective ways to relax the nervous system and calm down your body and mind. 2. Depression, Anxiety and chronic pain relief The relationship between meditation and its ability to reduce symptoms of depression anxiety, and chronic pain is also well studied. That’s because even though many people think meditation means sitting down and doing nothing, it is actually a form of brain training and the positive effects can be measured. People who meditate regularly not only experience depression and anxiety attacks less regulalry, but their brain scans also show changes in the amygdala and prefrontal cotrex. These are the areas of the brain that are associated with anxiety and emotional control and under chronic anxiety they can overfire, whereas mindfullness and mediation can help them calm down and function properly. 3. It improves Concentration and Attention This thrid benefit should not be surpising either. Unfortunately, having problems concentrating is something that affects millions of children as well as adult. One study showed that just a few of weeks of meditation improved the participant’s memory and focus which was measured using a standardized verbal reasoning test. The researchers concluded that the reason for the improvement was the strong focus of your breath or a specific visualization during meditation. Everyone who regularly meditates will be able to attest for this congnitve benefit, too. Often it feels like you are given a steam valve for your brain where you can finally let go of all the brain fog and make room for more important and positive ideas. 4. Meditation improves mindfullness and self-awareness Mindfullness and meditation go hand in hand and I will talk about their relationship in more detail in a later video. For now, just know that meditation can help you develop a better understanding of yourself which will allow you to recognize both positive thoughts that should be reinforced as well as negative thought patterns that may be harmful. As you develp a greater awareness of your own thought pattern, you will learn to steer them toward more constructive ones and stay away from negative patterns.

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/6YjtkWR Free Meal Plan: https://ift.tt/knmQOZx Facebook Group: https://ift.tt/fRVFkeG Welcome to the 5-minute beginner meditation for relaxation and calmness. Use this meditation whenever you want to destress as fast as possible. You can also include it in your morning or evening routine. Enjoy :) by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/6YjtkWR Free Meal Plan: https://ift.tt/knmQOZx Facebook Group: https://ift.tt/fRVFkeG Welcome to the 5-minute beginner meditation for relaxation and calmness. Use this meditation whenever you want to destress as fast as possible. You can also include it in your morning or evening routine. Enjoy :)

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/gZT5uop Free Meal Plan: https://ift.tt/AX3kfYb Facebook Group: https://ift.tt/XP5eS8Q When you start meditating regularly, a few things will happen that I want to talk about in this video. It will be a mix of my own experience when I started doing daily meditations along with the experience of other beginners that I have talked to. I will focus mostly on the changes that I noticed within the first few weeks and months but of course, there are also things that you only notice after years or decades of meditation. But since this video is meant for beginners that is the timeframe I believe is most usefull for you. Of course, everyone’s experience will be unique but I still believe there are some common trends that almost everyone has in common. Let me start off by giving you some context about how and why I began with meditation. I have mentioned this in an earlier video, but I personally started meditating during a very diffiuclt time in my life. I was very sick and the illnesss was affecting not just my body but also my personality and way of thinking. I’m generally an optimistic person but I noticed how all the stress and visits at the doctor’s office were really getting to me. I felt like I had no enegery left - both physically and mentally and I needed a way to relax both my body and mind. I tried different things and different relaxation techniques and quickly found that meditation was the one I felt most comfrotable with. The first thing I did was sign up for a guided meditation program that included about 20 meditations that I could download and listen to on my phone. Most of them were either 20 or 30 minutes long but I remember that there was one beginner meditation that was only 10 minutes long. The reason I mention this is because it ties in to the first trend that I notice among beginners. And that is that … 1. most people should start with short meditations Like I said before my meditation pack included mostly 20 or 30 minutes meditations but the one I like the most in the beginning was a 10 minute meditation. The reason I like it best is pretty simple. During the first week or so I simply couldn’t relax for more than a few minutes. My mind was constantely racing this seemed to get worse during the meditation sessions because I had nothing to distract me. So I really had to start with short 10 minute sessions once or twice per day and work my way up towards longer sessions. Just as a side note, the most I ever meditated was 3 to 4 times per day for around 30 minutes each. This might seem like a lot to some people but keep in mind that I was on sick leave during this time and pretty much bed bound anyways. Now depending on how busy and stressful your life is, you kind of have to figure our your ideal meditation time yourself, especially in the beginning. What I noticed is that the more stressed someone is the more difficlut it will be for them to meditate for long periods of time, at least at first. They will be used to doing a lot, working a lot and tracking their productivity a lot. So for them meditation will feel like sitting around doing nothing. They will feel unproductive and will probably want to stop their meditation early to get back to doing things. The problem is that this need to constantly do things is not healthy and the exact reason they should develop the habit of calming down through meditation. Don’t get me wrong, being productive is a good thing, but don’t define yourself through your productivity. If you are naturally a person that is more laid back and relaxed, you can probably already start with longer meditations because the act of sitting still and calming down doesn’t feel as unnatural to you. So for you, 20 minute or 30 minute sessions shouldn’t be a problem right from the get go. Of course, these are just general trends. I’m sure there are busy people who can also start with long meditations. But in general I found that it’s easier to easy into the process. Even 5 minutes per day can be helpful because at first what matters most is sticking to your routine instead of breaking meditation world records. The next thing I noticed in myself and a lot of other people is that 2. your ideal meditation position depends on your individual circumstances What I mean by this is that, most people will start meditating in a sitting positions such as the crossed legged position. Over time, however they will either progress to a more - let’s say -„complicated“ sitting position such as the half lotus or lotus position. This is very common in people who also do yoga or other sports that train their flexibility. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/gZT5uop Free Meal Plan: https://ift.tt/AX3kfYb Facebook Group: https://ift.tt/XP5eS8Q When you start meditating regularly, a few things will happen that I want to talk about in this video. It will be a mix of my own experience when I started doing daily meditations along with the experience of other beginners that I have talked to. I will focus mostly on the changes that I noticed within the first few weeks and months but of course, there are also things that you only notice after years or decades of meditation. But since this video is meant for beginners that is the timeframe I believe is most usefull for you. Of course, everyone’s experience will be unique but I still believe there are some common trends that almost everyone has in common. Let me start off by giving you some context about how and why I began with meditation. I have mentioned this in an earlier video, but I personally started meditating during a very diffiuclt time in my life. I was very sick and the illnesss was affecting not just my body but also my personality and way of thinking. I’m generally an optimistic person but I noticed how all the stress and visits at the doctor’s office were really getting to me. I felt like I had no enegery left - both physically and mentally and I needed a way to relax both my body and mind. I tried different things and different relaxation techniques and quickly found that meditation was the one I felt most comfrotable with. The first thing I did was sign up for a guided meditation program that included about 20 meditations that I could download and listen to on my phone. Most of them were either 20 or 30 minutes long but I remember that there was one beginner meditation that was only 10 minutes long. The reason I mention this is because it ties in to the first trend that I notice among beginners. And that is that … 1. most people should start with short meditations Like I said before my meditation pack included mostly 20 or 30 minutes meditations but the one I like the most in the beginning was a 10 minute meditation. The reason I like it best is pretty simple. During the first week or so I simply couldn’t relax for more than a few minutes. My mind was constantely racing this seemed to get worse during the meditation sessions because I had nothing to distract me. So I really had to start with short 10 minute sessions once or twice per day and work my way up towards longer sessions. Just as a side note, the most I ever meditated was 3 to 4 times per day for around 30 minutes each. This might seem like a lot to some people but keep in mind that I was on sick leave during this time and pretty much bed bound anyways. Now depending on how busy and stressful your life is, you kind of have to figure our your ideal meditation time yourself, especially in the beginning. What I noticed is that the more stressed someone is the more difficlut it will be for them to meditate for long periods of time, at least at first. They will be used to doing a lot, working a lot and tracking their productivity a lot. So for them meditation will feel like sitting around doing nothing. They will feel unproductive and will probably want to stop their meditation early to get back to doing things. The problem is that this need to constantly do things is not healthy and the exact reason they should develop the habit of calming down through meditation. Don’t get me wrong, being productive is a good thing, but don’t define yourself through your productivity. If you are naturally a person that is more laid back and relaxed, you can probably already start with longer meditations because the act of sitting still and calming down doesn’t feel as unnatural to you. So for you, 20 minute or 30 minute sessions shouldn’t be a problem right from the get go. Of course, these are just general trends. I’m sure there are busy people who can also start with long meditations. But in general I found that it’s easier to easy into the process. Even 5 minutes per day can be helpful because at first what matters most is sticking to your routine instead of breaking meditation world records. The next thing I noticed in myself and a lot of other people is that 2. your ideal meditation position depends on your individual circumstances What I mean by this is that, most people will start meditating in a sitting positions such as the crossed legged position. Over time, however they will either progress to a more - let’s say -„complicated“ sitting position such as the half lotus or lotus position. This is very common in people who also do yoga or other sports that train their flexibility.

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/9A1XUgQ Free Meal Plan: https://ift.tt/PuGy9R1 Facebook Group: https://ift.tt/O67nyfG How you decide to start your morning will have a huge impact on the rest of your day. Most people start their day randomly each morning, because, let’s face it, almost no one, including me, is a morning person. Creating a mindful morning routine is one of the easiest ways to make getting out of bed more pleasant while also getting your energy levels up and your stress lelvels down. Obviously, I’m not the first person to tell you the benefits of morning routines, as it has become in and of itself over the past several years. So in this lesson I want to show you how you can create a morning routine that is helpful in developing mindfulness while also including meditation as a daily pratice. That way you can use your morning as a special time to be with yourself, reflect and simply be present to the peaceful silence of the morning. So, where can you start? Let’s me show you step by step over the most important changes that you can implement. Step number one actually starts the night before your morning routine and is called… surprise surprise: 1. Getting enough quality sleep This should be fairly obvious. Before you can wake up refreshed and ready to go, you need to make sure you're getting enough sleep while also having a regular set bedtime. Without quality sleep, your morning routine will be pretty much unsustainable and just feel like a chore. In general, your body needs between 7 and 9 hours of uniterupted sleep, starting prefferably before midnight. Also, reserve the bed as a sacred place for sleeping. You shouldnt watch television or read there and it should only be used once you are ready to sleep. Watch tv on the couch and don’t use your bedroom as a place to socialize. Going to bed and get up at the same time every day is essential, too. Many of us travel a lot or stay out late on the weekend. Then its best to reset your rhythm by setting a specific sleep/wake time and sticking to it. Your body will adapt to that schedule and feel a lot better following it. If your bed and wake time change too much, your body wont be able to adapt and You’ll feel tired during the day and have trouble sleeping at night. Also, make sure to not consume any stimulants like caffeine at least six hours prior to bed. Depening on how sensitive you are to caffeine you might even want to go longer than 6 hours before bed time, but for most people is a good rule of thumb. Exercise can also be stimulating, so keep that in mind. Of course exercising regularly is important and will help you sleep better at night, but only when your body has enough time to cool down and relax afterwards. In terms of daily habits that are great before going to sleep my top 2 are planning you next day and reading. Planning your next is a highly effective way to have an evening boundary, where you stop your work for the day and write down anything that you can to get done tomorrow. And reading before going to sleep is one of the few recommended activities before bed time because it is a lot less stimulating that watching tv and will calm you down and relax your eyes. The next step in creating your morning routine is 2. Deciding on your morning rituals beforehand The most important word the in that title is „beforehand“. You should plan in advance what activities you want to do or get done in the morning. Because a morning routine is really just a collection of activities and rituals. It usually best to keep it simple here because anything overly complicated will be difficult to maintain especially if you are new to morning routines. I recommend no more than 3 maybe four simple activities to include in your routine. Here is a short list of things that will promote mindfulness: - a healthy breakfast - going for a walk - meditation, obviously - breathing exercises, such as alternate nostril breathing - reading - Playing an instrument or listening to calming music - yoga or pilates - and anything creative such as drawing, painting, writing etc. Now, like I said before, don’t feel like you have to do all or even most of them. Instead, start with one or two and if you feel comfortable with that activity you can add another later on. For example, my bed time and morning routine looks something like this: Reading for half an hour at 10:30 pm Then going to bed around 11:00 pm Getting up at 7:30 am the next morning (Then I brush my teeth, although I don’t consider this a special part of a mindful morning routine because it’s what everyone should do anyways Then a 20 minute mediation followed by a healthy breakfast. And once I’m done with that at around 8 am, I doing some writing or I start working on my business by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/9A1XUgQ Free Meal Plan: https://ift.tt/PuGy9R1 Facebook Group: https://ift.tt/O67nyfG How you decide to start your morning will have a huge impact on the rest of your day. Most people start their day randomly each morning, because, let’s face it, almost no one, including me, is a morning person. Creating a mindful morning routine is one of the easiest ways to make getting out of bed more pleasant while also getting your energy levels up and your stress lelvels down. Obviously, I’m not the first person to tell you the benefits of morning routines, as it has become in and of itself over the past several years. So in this lesson I want to show you how you can create a morning routine that is helpful in developing mindfulness while also including meditation as a daily pratice. That way you can use your morning as a special time to be with yourself, reflect and simply be present to the peaceful silence of the morning. So, where can you start? Let’s me show you step by step over the most important changes that you can implement. Step number one actually starts the night before your morning routine and is called… surprise surprise: 1. Getting enough quality sleep This should be fairly obvious. Before you can wake up refreshed and ready to go, you need to make sure you're getting enough sleep while also having a regular set bedtime. Without quality sleep, your morning routine will be pretty much unsustainable and just feel like a chore. In general, your body needs between 7 and 9 hours of uniterupted sleep, starting prefferably before midnight. Also, reserve the bed as a sacred place for sleeping. You shouldnt watch television or read there and it should only be used once you are ready to sleep. Watch tv on the couch and don’t use your bedroom as a place to socialize. Going to bed and get up at the same time every day is essential, too. Many of us travel a lot or stay out late on the weekend. Then its best to reset your rhythm by setting a specific sleep/wake time and sticking to it. Your body will adapt to that schedule and feel a lot better following it. If your bed and wake time change too much, your body wont be able to adapt and You’ll feel tired during the day and have trouble sleeping at night. Also, make sure to not consume any stimulants like caffeine at least six hours prior to bed. Depening on how sensitive you are to caffeine you might even want to go longer than 6 hours before bed time, but for most people is a good rule of thumb. Exercise can also be stimulating, so keep that in mind. Of course exercising regularly is important and will help you sleep better at night, but only when your body has enough time to cool down and relax afterwards. In terms of daily habits that are great before going to sleep my top 2 are planning you next day and reading. Planning your next is a highly effective way to have an evening boundary, where you stop your work for the day and write down anything that you can to get done tomorrow. And reading before going to sleep is one of the few recommended activities before bed time because it is a lot less stimulating that watching tv and will calm you down and relax your eyes. The next step in creating your morning routine is 2. Deciding on your morning rituals beforehand The most important word the in that title is „beforehand“. You should plan in advance what activities you want to do or get done in the morning. Because a morning routine is really just a collection of activities and rituals. It usually best to keep it simple here because anything overly complicated will be difficult to maintain especially if you are new to morning routines. I recommend no more than 3 maybe four simple activities to include in your routine. Here is a short list of things that will promote mindfulness: - a healthy breakfast - going for a walk - meditation, obviously - breathing exercises, such as alternate nostril breathing - reading - Playing an instrument or listening to calming music - yoga or pilates - and anything creative such as drawing, painting, writing etc. Now, like I said before, don’t feel like you have to do all or even most of them. Instead, start with one or two and if you feel comfortable with that activity you can add another later on. For example, my bed time and morning routine looks something like this: Reading for half an hour at 10:30 pm Then going to bed around 11:00 pm Getting up at 7:30 am the next morning (Then I brush my teeth, although I don’t consider this a special part of a mindful morning routine because it’s what everyone should do anyways Then a 20 minute mediation followed by a healthy breakfast. And once I’m done with that at around 8 am, I doing some writing or I start working on my business

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/ngpt8Me Free Meal Plan: https://ift.tt/fVatHBc Facebook Group: https://ift.tt/cPCEtR2 In this lesson I want to give you a quick overview of effective goal setting. We will use the smart method which is one of the most common goal setting methods out there. In case you haven’t heard of the smart formula yet, it basically states that goals should be specific, measurable, attainable, realistic and timely. This 5 step process gives your goals a better structre and increases the chances of reaching them. I will use the example of a setting smart goals to be more relaxed and finding time to meditate. This is just an example, of course, and the frameworkout can be used for pretty much any type of goal in any circumstance. Let’s start with s for specific. Specific Specific is just another word for detailed. Like I said in the beginning, most people only have a general idea of what they want to achieve. So when coming up with your goals think of the 5 w’s: What do you want to achieve? Why do you want to achieve it? Who is invloved? When do you want to achieve it? Which strategy will help you achieve it? For example, if you want to meditate more your goal wouldn’t just be „finding time for meditation“. Instead you would use the 4 w’s to come up with a more specific goal. That could look something like this: What: Find more time to meditate Why: life is too stressful right now and you need some time to wind down Who: You but you can also ask friends for help When: meditate at least three to four times per week. Which strategy will help you: making specific appointments in your calender and blocking 20 minutes for each session. You now have a much more specific goal than just finding time for meditation and the first step in setting smart goals is already done. Measureable The next step is adding measuarbility to your goal. This means knowing when exactly you have accomplished a goal and implementing some way of tracking your progress. If you want to meditate more the most straightforward thing would be to keep a meditation journal. That way you ca keep track of your sessions and write down when you have completed a session or when you missed one. There are also other ways of course. Some people like to use apps on their phone, for example. REally anything goes as long as you don’t just keep track in your head - because even if you think you have good memory, chances are you will forget things. All in all, it doesn’t really matter how you track your progress as long as it’s a reliable method. Attainable Your goal also needs to be attainable and realistic. Goals that are too easy to reach won’t motivate you but goals that are too difficult to reach will just seem impossible. So you have to find the right balance between the two extremes. Coming up with attainable goals is all about knowing yourself and your surroundings. Think about your possible obstacles that might keep you from reaching your goals. For example even the most experienced meditation practitioner will probably miss a session or so every few months, simply because life gets in the way. Or they might have a bad session and lose motivation for a few days. You should plans for these evetualities and come up with strategies that will pull you through your motivation ups and downs. For example, accountability buddies are a great way of keeping you motivated because you are not just accountable to yourself but also to someone else. Realistic Setting realstic goals is similair to setting attainable goals. So to not do the same thing again what I like to do now is break up your larger goal into smaller ones. These smaller goals will act as milestones to track your progress and will also help you understand what needs to be done every day to eventually reach your long term goal. So, for example, instead of saying you want to meditate 100 times over the next year you break everything down into monthly and weekly goals. That way you have a more realistic overview of your long term goal and also know if this is something you can achieve. Another example would be if you wanted to learn a specific meditation technique. Don’t just write down „I want to learn technique x“ but instead break the process up into smaller steps and try to learn each step within a week or so. Not only will these small milestones act as great motivators but after a couple of week you will already have learned all the small steps and can put them together for the new technique. by Felix Harder

[supernutritionandfitnessnet]

Courses & Coaching: https://ift.tt/ngpt8Me Free Meal Plan: https://ift.tt/fVatHBc Facebook Group: https://ift.tt/cPCEtR2 In this lesson I want to give you a quick overview of effective goal setting. We will use the smart method which is one of the most common goal setting methods out there. In case you haven’t heard of the smart formula yet, it basically states that goals should be specific, measurable, attainable, realistic and timely. This 5 step process gives your goals a better structre and increases the chances of reaching them. I will use the example of a setting smart goals to be more relaxed and finding time to meditate. This is just an example, of course, and the frameworkout can be used for pretty much any type of goal in any circumstance. Let’s start with s for specific. Specific Specific is just another word for detailed. Like I said in the beginning, most people only have a general idea of what they want to achieve. So when coming up with your goals think of the 5 w’s: What do you want to achieve? Why do you want to achieve it? Who is invloved? When do you want to achieve it? Which strategy will help you achieve it? For example, if you want to meditate more your goal wouldn’t just be „finding time for meditation“. Instead you would use the 4 w’s to come up with a more specific goal. That could look something like this: What: Find more time to meditate Why: life is too stressful right now and you need some time to wind down Who: You but you can also ask friends for help When: meditate at least three to four times per week. Which strategy will help you: making specific appointments in your calender and blocking 20 minutes for each session. You now have a much more specific goal than just finding time for meditation and the first step in setting smart goals is already done. Measureable The next step is adding measuarbility to your goal. This means knowing when exactly you have accomplished a goal and implementing some way of tracking your progress. If you want to meditate more the most straightforward thing would be to keep a meditation journal. That way you ca keep track of your sessions and write down when you have completed a session or when you missed one. There are also other ways of course. Some people like to use apps on their phone, for example. REally anything goes as long as you don’t just keep track in your head - because even if you think you have good memory, chances are you will forget things. All in all, it doesn’t really matter how you track your progress as long as it’s a reliable method. Attainable Your goal also needs to be attainable and realistic. Goals that are too easy to reach won’t motivate you but goals that are too difficult to reach will just seem impossible. So you have to find the right balance between the two extremes. Coming up with attainable goals is all about knowing yourself and your surroundings. Think about your possible obstacles that might keep you from reaching your goals. For example even the most experienced meditation practitioner will probably miss a session or so every few months, simply because life gets in the way. Or they might have a bad session and lose motivation for a few days. You should plans for these evetualities and come up with strategies that will pull you through your motivation ups and downs. For example, accountability buddies are a great way of keeping you motivated because you are not just accountable to yourself but also to someone else. Realistic Setting realstic goals is similair to setting attainable goals. So to not do the same thing again what I like to do now is break up your larger goal into smaller ones. These smaller goals will act as milestones to track your progress and will also help you understand what needs to be done every day to eventually reach your long term goal. So, for example, instead of saying you want to meditate 100 times over the next year you break everything down into monthly and weekly goals. That way you have a more realistic overview of your long term goal and also know if this is something you can achieve. Another example would be if you wanted to learn a specific meditation technique. Don’t just write down „I want to learn technique x“ but instead break the process up into smaller steps and try to learn each step within a week or so. Not only will these small milestones act as great motivators but after a couple of week you will already have learned all the small steps and can put them together for the new technique.

[supernutritionandfitnessnet]

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