Dan Milman – The Four Purposes of Life

meditation, Rewiring the Brain, The mind

“Where are you? … HERE”
“What time is it? … NOW”
“What are you? … THIS MOMENT.”

Just watching Dan Millman on the Four Purposes of Life on Gaia.com and he has some great insights to how we travel throughout our life.  I love his books and need to just re read them all the time so I can have these golden nuggets of wisdom sink into my brain.  Some of the following are the lessons I have learned from Dan so far.

Its fine to dream BIG but start small and take small steps at a time.  So if you want to start meditating then start with just a few minutes a day.  A little of something is better than a lot of nothing.

What is my Purpose?? – There are four of them – Career (Income) *Our Calling – Do what you love * (Time stands still or speeds up) Our life path or Hidden Calling – (our calling is what we may have pushed back) * attending to this arising moment.

 

While experience and wisdom is important, in the Way of the Peaceful Warrior, Socrates teaches Dan that there’s a difference between Knowing and Doing. You can know what to do or understand something, but you don’t really KNOW it until you’re DOING it.

I can relate to this with my meditation practice and my reiki healing practice.  Sometimes I can sit and read and reread and write out plans etc but without the practice then it really means very little.  Recently I enrolled in a raw food course and wrote out a lot of recipes and shopping lists and was so pumped about starting this journey.  But after a few days I was back to eating cooked processed foods so I started to read up again and watch youtube videos on raw food all whilst eating cooked food and feeling so deflated and disappointed in myself.  So this in my life is teaching me that I can read as much as I like but without putting it into practice it does not bring me inner joy or contentment.

A big theme in the Way of the Peaceful Warrior that Socrates instills in Dan is the power of NOW. The only time that matters is RIGHT NOW, this moment.  This moment is all that we have. Yesterday is gone, and tomorrow doesn’t exist. But, the problem with most people is that we live in our heads. We live in either the past or the future.

Image result for Dan Millman Four Purposes of Life

All stress and fear exists in either the past or the future. In fact, fear is just anticipation of pain. If you can truly live in the moment and get out of your head, you can be free of all of the garbage in your head and perform at levels you never thought possible. Not only that, but you can be at peace.

Peaceful Warrior Dan Millman

Being in the moment is a practice. It’s a practice that Dan focuses on throughout the book that changes his life for the better. He shares his experiences learning meditation and learning to be more and more present. There’s one part in the book where Socrates throws Dan over a bridge into the water, just to clear his mind. He then describes to Dan how there are no ordinary moments – that there is never nothing going on.  The truth is, there is so many amazing things going on at any given moment, but we’re too much inside of our heads to notice it.

 

See the source image

 

 

The lesson here is simple: nothing in your outer world will ever make you happy or fulfilled. Happiness can only come from the inside. When you truly come to this realization and stop deluding yourself, you can gain that sense of peace and satisfaction within.

Image result for dan millman

Tom Bilyeu -Defeat the Weak Voice

Inspiring people, The mind

Tom Bilyeu is an American entrepreneur best known as a co-founder of billion dollar brand Quest Nutrition, at one time the second fastest growing private company in North America. Tom is now a self-development speaker and founder of Impact Theory.

I love to listen to his show Impact Theory on Youtube, when your feeling a little down or like your life is going no where fast then listen to him and his guests and you are sure to be fired up with the level of wisdom and sheer motivational words that are in each and every interview.

A few tips from him are below and have a watch of his video..

1. Don’t ask what’s the least you can do. Ask what’s the most you can bear.

The standards you set for your effort determine the kind of results you’ll get. There’s no secret ingredient. You have to do the work.

2. Dissect how you spend your time. It reveals your priorities.

Look where you spend your attention. Are you always distracted on social media or entertainment websites? Are you focused on mega success or temporary comfort?

3. It’s about identity. Be the kind of person that gets things done. Even when it’s hard.

Tony Robbins agrees that the strongest force in the world is to act in accordance with your self-image, your identity. How to change that? Draw a line in your mind and DECIDE to be known as the hardest worker in your circle from this point forward.

4. Confidence is deciding you’re unstoppable. Not that you’ll never fail. – Tom Bilyeu

We gain confidence from taking action, take the first step today the momentum you gain will grow each day until you are unstoppable. Do not fear failure do you think anyone who has achieved great success looks back on their small failures and cries about it? No in fact they are GRATEFUL for their mistakes, because they know that is where grew the most in momentum and knowledge.

5. The level of effort you tolerate from yourself will define your life.

Some people find reasons to work less, others find reasons to work more. The results, unfortunately, reflect your efforts, not your reasons.

6. Don’t let joy be an accident. Create it.

Make conscious choices to create joy. Do the things you love more often. Work towards something you love. Passion makes hard work seem easy.

7. What price are you willing to pay for greatness?

Greatness comes from sacrificing comfort. You have too get the time wasters out of your life binge watching TV, going out every weekend, social media what is it that you waste time on? Change your habits. Change your life.

8. If you look for the negative, it will be there. If you look for the positive, it will OVERWHELM you.

People can talk themselves into action, but they can also talk themselves in to quitting. What are you talking yourself into right now?

9. The way to build a big business is to take care of people.

Respect is not given it is earned.

10. If you really want to cut through the noise, you’re going to have to outperform everyone else. – Tom Bilyeu

To achieve extraordinary results, you have to put in extraordinary effort.

 

Go and subscribe to his Youtube channel and watch a different one each day to improve yourself and keep on the right tracks to develop a stronger mindset.

Eft for Pain

EFT, The mind

One of the things EFT can be very effective for is Pain so I have included a video from Brad Yates for you to follow.

He has been sharing on YouTube for so many years now so please go and check out his videos as they are so helpful for a number of different reasons such as anxiety, pain, relaxation, confidence and more.

How does it work?

See the source image

 

 

I hope this helps you and brings about some peace from any pain you may be in.

22 Positive Habits of Happy people

happy times, The mind
By Dr Mercola

Many people spend their lives waiting to be happy. You may think, “if only I had more money,” or “could lose weight,” or you fill in the blank, then I would be happy.
Well here’s a secret: you can be happy right now. It’s not always easy, but you can choose to be happy, and in the vast majority of circumstances there’s no one who can stop you except for yourself.The truth is, happiness doesn’t come from wealth, perfect looks or even a perfect relationship. Happiness comes from within. This is why, if you truly want to be happy, you need to work on yourself, first.

22 Positive Habits of Happy People


What’s the secret to being happy? You can learn how to do it, just as you can learn any other skill. Those who are happy tend to follow a certain set of habits that create peace in their lives; if you learn to apply these habits in your own life, there’s a good chance you’ll be happy too.

The featured article compiled 22 such behaviors that you can use to enhance your life and your happiness.

1. Let Go Of Grudges

Forgiving and forgetting is necessary for your own happiness, as holding a grudge means you’re also holding onto resentment, anger, hurt and other negative emotions that are standing in the way of your own happiness. Letting go of a grudge frees you from negativity and allows more space for positive emotions to fill in.

2. Treat Everyone With Kindness

Kindness is not only contagious, it’s also proven to make you happier. When you’re kind to others, your brain produces feel-good hormones and neurotransmitters like serotonin and you’re able to build strong relationships with others, fostering positive feelings all around.

3. Regard Your Problems As Challenges

Change your internal dialogue so that anytime you have a “problem” you view it as a challenge or a new opportunity to change your life for the better. Eliminate the word “problem” from your mind entirely.

4. Express Gratitude For What You Have

People who are thankful for what they have are better able to cope with stress, have more positive emotions, and are better able to reach their goals. The best way to harness the positive power of gratitude is to keep a gratitude journal or list, where you actively write down exactly what you’re grateful for each day. Doing so has been linked to happier moods, greater optimism and even better physical health.

5. Dream Big

Go ahead and dream big, as you’ll be more likely to accomplish your goals. Rather than limiting yourself, when you dream big you’re opening your mind to a more optimistic, positive state where you have the power to achieve virtually anything you desire.

6. Don’t Sweat The Small Stuff

If the issue you’re mad about will be irrelevant a year, a month, a week or even a day from now, why sweat it? Happy people know how to let life’s daily irritations roll off their back.

7. Speak Well of Others

It may be tempting to gather around the office water cooler to get and give the daily gossip, but talking negatively about others is like taking a bath in negative emotions; your body soaks them up. Instead, make it a point to only say positive, nice words about other people, and you’ll help foster more positive thinking in your own life as well.
8. Avoid Making Excuses
It’s easy to blame others for your life’s failures, but doing so means you’re unlikely to rise past them. Happy people take responsibility for their mistakes and missteps, then use the failure as an opportunity to change for the better.
9. Live in The Present
Allow yourself to be immersed in whatever it is you’re doing right now, and take time to really be in the present moment. Avoid replaying past negative events in your head or worrying about the future; just savor what’s going on in your life now.
10. Wake Up At The Same Time Every Morning
Getting up at the same time every day (preferably an early time) is deceptively simple. Doing so will help regulate your circadian rhythm so you’ll have an easier time waking and likely feel more energized. Plus, the habit of rising early every day is one shared by many successful people, as it enhances your productivity and focus.

Getting a good sleep

11. Don’t Compare Yourself To Others

Your life is unique, so don’t measure your own worth by comparing yourself to those around you. Even regarding yourself as better than your peers is detrimental to your happiness, as you’re fostering judgmental feelings and an unhealthy sense of superiority. Measure your own success based on your progress alone, not that of others.

12. Surround Yourself With Positive People

The saying “misery loves company” is entirely true. That’s why you need to choose friends who are optimistic and happy themselves, as you will be surrounded with positive energy.

13. Realize That You Don’t Need Others’ Approval

It’s important to follow your own dreams and desires without letting naysayers stand in your way. It’s fine to seek others’ opinions, but happy people stay true to their own hearts and don’t get bogged down with the need for outside approval.

14. Take Time To Listen

Listening helps you soak in the wisdom of others and allows you to quiet your own mind at the same time. Intense listening can help you feel content while helping you gain different perspectives.

15. Nurture Social Relationships

Positive social relationships are a key to happiness, so be sure you make time to visit with friends, family and your significant other.

16. Meditate

Meditation helps you keep your mind focused, calms your nerves and supports inner peace. Research shows it can even lead to physical changes in your brain that make you happier.

17. Eat Well

What you eat directly impacts your mood and energy levels in both the short and long term. Whereas eating right can prime your body and brain to be in a focused, happy state, eating processed junk foods will leave you sluggish and prone to chronic disease.

18. Exercise

Exercise boosts levels of health-promoting brain chemicals like serotonin, dopamine, and norepinephrine, which may help buffer some of the effects of stress and also relieve some symptoms of depression. Rather than viewing exercise as a medical tool to lose weight, prevent disease, and live longer – all benefits that occur in the future – try viewing exercise as a daily tool to immediately enhance your frame of mind, reduce stress and feel happier.

19. Live Minimally

Clutter has a way of sucking the energy right out of you and replacing it with feelings of chaos. Clutter is an often-unrecognized source of stress that prompts feelings of anxiety, frustration, distraction and even guilt, so give your home and office a clutter makeover, purging it of the excess papers, files, knick knacks and other “stuff” that not only takes up space in your physical environment, but also in your mind.

20. Be Honest

Every time you lie, your stress levels are likely to increase and your self-esteem will crumble just a little bit more. Plus, if others find out you’re a liar it will damage your personal and professional relationships. Telling the truth, on the other hand, boosts your mental health and allows others to build trust in you.

21. Establish Personal Control

Avoid letting other people dictate the way you live. Instead, establish personal control in your life that allows you to fulfill your own goals and dreams, as well as a great sense of personal self-worth.

22. Accept What Cannot Be Changed

Everything in your life is not going to be perfect, and that’s perfectly all right. Happy people learn to accept injustices and setbacks in their life that they cannot change, and instead put their energy on changing what they can control for the better.

A Healthy Lifestyle Naturally Enhances Happiness


You may have noticed that some of the habits of happy people are one in the same with those that are essential for leading a healthy lifestyle – exercising and eating right, for example. Once you adopt a happiness mindset, and even before you do, embracing healthy habits will help keep your mood elevated naturally even in the midst of stress.
Happy people tend to behealthy people, and vice versa, so in addition to healthy food and exercise, the following lifestyle strategies can also help to support emotional wellness:

Proper Sleep: Sleep deprivation is linked to psychiatric disorders such as anxiety and bipolar depression, while getting the right amount of sleep has been linked to positive personality characteristics such as optimism and greater self-esteem, as well as a greater ability to solve difficult problems.

Animal-based Omega-3 Fats: Low concentrations of the omega-3 fats EPA and DHA are known to increase your risk for mood swings and mood disorders. Those suffering from depression have been found to have lower levels of omega-3 in their blood, compared to non-depressed individuals. Krill oil is my preferred source of omega-3 fats.

Regular Sun Exposure: This is essential for vitamin D production, low levels of which are linked to depression. But even beyond vitamin D, regular safe sun exposure is known to enhance mood and energy through the release of endorphins.

Emotional Freedom Technique (EFT): If difficult life circumstances and the negative emotions they create are making happiness hard to come by, try EFT, which is a form of do-it-yourself psychological acupressure. This simple technique can help clear your body and mind of negative emotions so you can implement positive goals and habits more easily in your life.

CBD and Chocolate. What a Combo

cbd oil, The mind

Chocolate lovers are gonna be loving these little products from Hempura.

CBD White Chocolates

Who doesn’t love a good piece of chocolate? There’s a reason that chocolate is so irresistible, and when its mixed with one of the purest CBD extracts in the UK, it gets even better. Our fabulous new range of CBD chocolates are delicious and highly beneficial to your health – a real win-win situation!

Each of the delectable chocolates features a full-spectrum of cannabinoids (like all our products), and of course, the incredibly beneficial CBD. These make a wonderful change from CBD oils, and are the perfect option for anyone out there with a sweet-tooth.

Our CBD chocolates come in a pack of 20, with a choice as to which strength you want: 200mg, 500mg, or 1000mg (if you can’t resist these delectable treats, a lower dose may be the best bet!). The strength is calculated overall, so a 500mg strength packet will contain 20 chocolates, each with a 25mg CBD dose and so on.

These little guilty pleasures don’t have to make you feel guilty about the price either, the CBD content is priced the same as our fantastic range of oils.


https://hempura.co.uk/product-category/cbd-chocolates/?affiliates=98f13708210194c475687be6106a3b84

 

Lets Rewrite our Subconcious Mind

mind hacking, The mind

After listening to and reading a tonne of books on this subject I realised that you can have all the knowledge in the world but if we don’t practice then it’s not of much use.

Daily Practice in anything is the way to programme our subconscious brain.

I learned the times table at school by constantly repeating these daily so they are stored into my computer brain.  I also learned all the words to The Fresh Prince of Bel Air over 18 years ago and wow it’s still in there along with so much more useless information.  I can drive a car without thinking about it, oh and I can ride a bike too.  So if all this information has been stored  into the computer brain then what else is in there.  There is lots of limiting beliefs and negative emotions which has been stored.

Look at your day and see what you have programmed into your day.

  1. Getting kids ready and out the door for school.  Do you programme that your going to be stressed, rushed and loose your patience and kids will have melt downs.  This was my life until I realised it didn’t have to be.  Okay so every day is not a walk in the park but when I realise I slip into panic mode about being late I take a few breaths have a word with myself and we get there, we are always early so my panicking is just using up my energy and giving my kids a horrible start to the day.  Each day I practice having more patience and my children are my greatest teachers.
  2. Eating healthy  and exercising – but eating a cake is just so much more satisfying.  Yet the guilt after it is just not worth those ten minutes of pleasure yet I do it anyway and then my negative self talk about how I never stick to anything, I shall always be fat and how everyone is better at it than me.  Spiralling negative self talk leads to low mood and energy been drained from our bodies.  So I realise that I either eat the cake, enjoy it and don’t regret it, stop the thoughts in motion.  Or I lay off the cake and feel absolutely empowered at how strong I am.  If I keep on saying no to the Cake I get stronger and stronger.  (I love a chocolate cake)  This one I am working on..
  3. My night-time sleep can be amazing when I meditate but if I miss a few days than wow its back to being rubbish.  (programme)
  4. Eating 3 meals a day (programmed from generations)
  5. Save up for your retirement then have a life (Programmes)

This list can go on and on – Write down your daily programmes by becoming aware of your thoughts and your behaviour.  It can be very interesting to see what your programming is and where it has come from.

 

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Lets Change it but How?

1. Trust your subconscious mind, recognise and become aware of your fears and habits

2.  Interview your subconscious

3. Make a promise, set the intention to work with your subconscious.

4.  Get examples – Douse your subconscious in positive case studies in the programme that you want to achieve..  Your subconscious will do anything you say is possible.

5.  Ingrain this new power into your subconscious.

Repeat, Repeat, Repeat.

Make it happen faster by putting a strong emotion behind it.

Change your physiology

Visualise again and again the new you as if you already have achieved it.

I set a reminder every hour on my phone when I have a programme that I want to pop into my subconscious goals

 

 

Friendships go a lot deeper than we think.

meditation, Rewiring the Brain, The mind

Dr joe dispenza recent blog re friendship and how our close relationships with our friends can go a lot more deeper than we think.

 

A recent study published in Nature Communications suggests the brains of close friends respond in remarkably similar ways. The study was conducted by having two groups of people—some friends and others not friends—view a series of short videos. While viewing the videos, and at the same time having their brains scanned, the results of the friend groups were startling. It turns out they shared the same ebbs and swells of attention and distraction, the same peaks of reward processing at certain parts of the videos, and the same levels of boredom in response to others. The neural response patterns evoked amongst friends proved so similar (versus the patterns witnessed among people who were not friends) that over time, the researchers could predict the strength of two people’s social bond based on their brain scans alone.

 

To read his full blog post click below

https://www.drjoedispenza.com/blog/general/good-friends-are-all-about-good-chemistry/

This is why doing the meditations daily is vital to creating your new future. Every time you meditate you change your brain and body to be greater than your environment. When we makes these changes enough times, we no longer belong to the past—we belong to the future. Is it possible then that when you change your brain to become greater than your environment you will begin meeting new people and creating new relationships with people who share a new brain frequency? Now that’s evolution.

Panic, Fear and All in our Head

The mind

Over the years I have learned various techniques, seen different people, tried all sorts of therapies for Anxiety.  Meditation is a key tool, Breathing techniques, Better Diet and Exercise.  I, however came across this talk today which has just blown my mind.  Now this has come at a time in my life when I fully understand exactly what they are talking about from actual experience.

I love how Joe Rogan, a strong athletic ambitious healthy guy talks with Dan Harris, who has suffered with panic attacks.  Now Joe states, he has never had a panic attack, but in the interview he states he has felt intense fear and nervousness and pushes himself to feel the fear so that then daily life becomes easier.  This is like a major AHA moment for me.  His mind doesn’t translate fear to being weak and running away, his mind is trained to feel the fear, surrender to it and push past it.  Whereas people who state they have anxiety say that they will run and hide cause the fear just takes over the whole body and our rational mind is taken over.

I love this, our thoughts are so powerful, we are limited by our mind unless we take control of it.  If you have suffered with panic attacks start now by retraining your mind, every day.

Please take a look at this video as it honestly has opened up my eyes to so much.

 

Nutrional Sprays – hempworx

cbd oil, Sprays - Hempworx Nutritional, The mind

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I just love superfoods and certain supplements and finding new ways to get the best nutrition into my system.

One of the  companies that I help promote is hempworx and the reason being is mainly down to their amazing CBD oils.

So I have recently discovered these nutritional sprays.  I personally take a few supplements to boost my diet and didn’t realise that the sprays get into your system way way quicker.

Here’s is a little link to the various sprays.

http://www.ordermysprays.com/Happyheadandheart

http://www.trysleepspray.com/Happyheadandheart

http://www.tryshieldspray.com/Happyheadandheart

http://www.tryboostspray.com/Happyheadandheart

http://www.mdcpeakperformance.com/Happyheadandheart

 

The Boost Spray – forBOOST:– It is an energy enhancer with vitamin B12 complex and natural caffeine. It is mainly helpful if you have a tendency to fall asleep while working or need to boost up your performance throughout the day; or if you are an athlete requiring that extra bit of energy.


A deficiency in Vitamin B12 can result in many illnesses such as fatigue, weakness, unhealthy weight loss, high cholesterol, depression, and asthma. B12 helps to protect against breast, colon, lung, and prostate cancer

Our BOOST SPRAY uses Natural Caffeine from coffee bean to give you quick energy, without the jitters or any crashing. According to many health experts and human trials, natural caffeine improves various aspects of brain function. This includes memory, mood, vigilance, energy levels, reaction times and general cognitive function.
B12 is a water-soluble vitamin that plays several roles in the body including the B12 is a water-soluble vitamin that plays several roles in the body including the creation of red blood cells and how well your body uses calories. It is usually found bound to protein in animal foods such as fish, chicken, and beef.

Direction: Spray 6x every morning or as needed directly into your inner cheek.  (Do not spray after 4pm unless you want to stay awake at night) more energy? Try our BOOST Energy Spray. Whether you’re an athlete look

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SLEEP:– Sleep utilizes Melatonin and Valerian Root to help you get to sleep faster, maintain a healthy sleep cycle, and improve the quality of restful sleep so you wake up energized, rejuvenated and less fatigued in the morning. Sleep is one of the most important roles in your physical health. Not only does sleep make you feel better and boost your mood, it plays a key part in creating a healthy lifestyle. Adequate sleep can be very beneficial to your heart, weight, mind, and more. Sleep is involved in the healing of your heart and blood vessels. Many health issues are caused from sleep deficiency such as kidney disease, high blood pressure, diabetes, and stroke.
If you find yourself cringing due to sudden head pain, look at your sleep schedule. Even though doctors aren’t sure exactly why this happens, multiple studies show that people who don’t sleep enough are more likely to suffer from migraines.
Our SLEEP SPRAY has just the right amount of melatonin that will help you fall asleep faster and feel more refreshed when you wake up!

Direction: Spray 6x every night (20 to 30 mins before going to bed) directly into your inner cheek.
are just tired in the morning, our

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PEAK is the all-in-one health product that we believe everyone should be taking daily.  It combines the highest grade of Deer Antler Velvet with Antioxidants from some of the most nutrient rich super fruits on the planet. Peak with adaptogens formula work a bit like a thermostat. When the thermostat senses that the room temperature is too high, it brings it down; when the temperature is too low, it brings it up. They can normalise body imbalances and enable the body cells to access more energy, help cells eliminate toxic byproducts of the metabolic process and help the body to utilize oxygen more efficiently.



PEAK BENEFITS Include:

·         Improves General Health/Boosts Immune System

·         Supports Anti-Ageing/Improves skin collagen

·         Performance Enhancer/Supports Healthy Libido

·         Ease Soreness/Sinusitis/Arthritis/Migraines

·         Decrease Recovery Times of Damaged Nerves and Muscles

·         Restores Joint Health & Improves Agility

·         Helps Reduce Cholesterol

Direction: Spray 6x every morning directly under tongue or inner cheek.
Some take 3 in am and 3 in pm and for pain/headaches/inflammation they take on demand
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TRIM365 SPRAY:

It is a  Weight Management Formula that utilizes Garcinia Cambogia,  a plant, also known as Garcinia gummi‐gutta. The fruit of the plant looks like a small, green pumpkin and is used in many traditional Asian dishes for its sour flavor. In the skin of the fruit, there is a large amount of a natural substance called Hydrocitrix Acid (HCA). This is the active ingredient in Garcinia Cambogia extract that produces the weight loss effects. According to many health experts, Garcinia Cambogia can reduce appetite and help you lose weight, pretty much WITHOUT EFFORT! Last year, Dr. Oz featured Garcinia Cambogia on his show. He’s very excited about it… he even used the word magic and said that it might be “the most exciting breakthrough in natural weight loss to date”
Trim365 BENEFITS Include:

  • Reduces body weight three-times greater than diet and exercise alone
  • Reduces BMI three-times greater than diet and exercise alone
  • Increases fat burning / Reduces caloric intake by 25%
  • Promotes healthy serotonin levels
  • Supports normal cholesterol levels

Direction: Spray 6x (Spray

 

The Iceman Method

mind hacking, The mind

I have done a few courses with MindValley over the last year or so, Bending Reality Becoming Limitless.  I haven’t visited the site for a while and I came across the Iceman – Wim Hof’s new course.  I haven’t bought it yet as I’m trying my best to be less impulsive when it comes to spending at the moment but I am going to try out his methods this week and see what results I get.

Below is the technique that he shares with us on what he does daily and this is what I’m going to follow.  Now I am the worst person ever for hating the cold, even though I live in Scotland I am the coldest tattie in the world.. I love warmth and heat so this is going to be a wee challenge for me.

Step by step explanation breathing exercise.

1) Get comfortable
Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal.

2) 30 Power Breaths
Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body.

3) The Hold, retention after exhalation
After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex.

4) Recovery Breath
Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other.

5) After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.

When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Summary
– +-30 times balloon blowing
– Breathe in fully
– Breath out without force and hold until gasp reflex
– Inhale fully and hold for 10 seconds.
– Repeat until finished and recover from the breathing exercise

 

Bonus Power-ups
Add push-ups or yoga poses during the time you are holding your breath until you wait for the gasp reflex. Notice that you are stronger without air than you would normally be if you could breathe!

Cold Exposure
After the  body scan of the previous exercise, you are ready to let your body embrace the cold. It is very important to try to relax as much as you can, really be with the cold, only then can your body process the signals and start thermogenesis. As Wim says, “the cold is your warm friend!”

Cold Showers
If you are new to cold exposure, just end your warm shower with 15 – 30 seconds with cold water only. Begin with your feet and then follow with your legs, your stomach, shoulders, neck, and back. An initial shock, shivering and hyperventilation is normal. Try to remain calm and breathe easily. Close your eyes and really try to embrace the cold. Don’t pour the cold water over the head if you are not known with cold exposure. If you feel any strong physical uncomfortableness, like heavy shivering, numbness or pain, get your body warm again as soon as possible. Cold exposure works like weight lifting, you get stronger over time. There are little muscles around your veins that contract when they get into contact with the cold. After some time (only 1-2 weeks according to Wim) these become stronger, making your veins healthier and reducing the force that your heart has to use to pump blood around your body. You can increase exposure over time. At one point the cold will feel just as comfortable as wearing your favourite pajamas and you can skip the warm shower completely. Notice how you feel amazing after a cold shower and sluggish after a warm one.


These exercises are extremely powerful when done consistently and with intent. T