Tony Robbins - Emotional Fitness

How to step up and become emotionally fit, psychologically strong?

Three simple mandatory steps:

1. See it as it is

2. See it better than it is

3. Make it the way you see it

Your Daily Quote - Strong Will/Resolve

"Never give up until you get the skill. Don't miss the chance to grow, and RESOLVE that you will pay the price until you learn, grow, change, become.
Then you'll discover some of life's best treasures, when you pay that price."
- Jim Rohn

Meditation - Which Type Is Right for You, part 7 of 7

Type 6: Contemplative Inquiry

This most sophisticated form of meditation is also the simplest. Conceptual meditation, or contemplative inquiry, focuses on one specific topic, only. Just one concept on which to meditate. Known as the “intellectual form of meditation”, the contemplation of one idea is an art practiced by scientists and inventors, as well as advanced meditators.

What is typical of this meditation is that the mind gravitates to a single thought that is simple in nature. Even focusing on your breath actually includes many levels and aspects - you may feel the physical experience of breathing, but also appreciate its enlightenment nature. Simplifying the mind is a main, and maybe most difficult goal, and it requires the appropriate amount of time. When you combine this with an open heart, you achieve the ultimate, as Robert Butera puts it: “… the person who has a sophisticated understanding of life on the one hand but who is able to remain simple, humble, and with warmth in their heart is the ultimate human being.”

And here is an example exercise, as a starting point to contemplative inquiry. See how it appeals to you, and if it does resonate, start researching, and practise consistently.

Exercise: Relaxation on Emptiness

Sit a lie in a relaxed position and unplug from technology for 5-10 minutes. Imagine all the thoughts, pressures, stresses, and distractions leaving your mind slowly and gradually. You feel a sense of peace in a state of emptiness. You may imagine an element of emptiness in your mind or a release in your heart. As soon as a thought enters, go back to the physical feeling of relaxation! Feel surrounded by emptiness, enveloped in emptiness, filled with nothingness. Breathe in space, exhale space. Allow thoughts to pass and notice the tranquility that exists between thoughts. Notice everything drifting away into pure being.

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

Source:

Butera, Robert, “Meditation for Your Life”

Meditation - Choose the Type That Suits You, Part 4

Meditating using Affirmation and Visualisation

Visualisation depends not only on imagination and the mind’s eye, but, as all meditation, is linked to the intention for the meditation practice. It focuses directly on one’s beliefs system to create affirmations for the visual exercises.

Two of the most fundamental rules about affirmation and visualization are: the principle of growth and greater good/ benefit for all concerned, and the principle of non-attachment to the outcome. The conscious mind is aware of only a fraction of the potential and opportunities available to the unconscious. Focusing on a virtuous purpose will leave more doors open for your true self.

Affirmations are closely aligned with your values and beliefs. Once you understand what yours are, you can accept them. Only after you accept your values and beliefs, you can live up to them and achieve self-realisation.

What is important about formulating your affirmations, is that:

1.       They are stated in the positive (I am energetic and motivated, vs I’m not lazy)

2.       They are short and simple (so that you can remember them)

3.       They are stated in the present tense (My heart is filled with love)

4.       They are unique to you, so that you can truly believe and resonate with the state you want to achieve.

Here is an exercise for visualization:

In a comfortable seated position, close your eyes and begin to visualise how you see yourself. Paint the image, objectively and honestly. Notice areas that you want to improve in this painting.

Then, see if you can look at the picture and replace those areas of weakness with an uplifting framework. If, for example, you see a body that is out of shape, visualise that same body glowing with health and energy, and making healthy choices. If you see an uncertain person, change the picture and add a confident posture, and a smiley look.

And finally, always think of the bigger picture, and the deeper meaning of what you need:

“My spirit’s vitality fills my body.”

“I am a productive person.”

“Only good lies ahead of me.”

 “I appreciate my life as it is.”

Elena Alexandrova

Your Coach to Success
www.envisionlifedesign.com.au

Source: Butera, Robert, “Meditation for Life”

Your Daily Quote - Visualisation

In order to stay unattached and secular in your visualisations, use this powerful affirmation by Shakti Gawain:
"This, or something better, now manifests for me in totally satisfying and harmonious ways for the highest good of all concerned."
Elena Alexandrova

Your Daily Quote - Tranquility

Take twenty minutes a day to get solitude. Achieve a state of tranquility – it’s your birthright.

Elena Alexandrova

Meditation - Choose the Type that Suits You, Part 3

Using Mantra for meditation

Practising mantra is the repetition of a sacred word, or words. Sounds can actually create thought, and the sound of the mantra produces a vibration that has its own power. The repetition of a sacred word can not only enrich your meditation practice, but can be used in everyday situations to create a desired thought pattern.

A personal affirmation for healing can also be repeated. You repeat the word or phrase during your meditation, and soon actually start feeling the power of the word, as it is filling you with energy. A great book on this type of meditation is The Mantram Handbook, by Eknath Easwaran.

There are different traditions for choosing a mantra. Many mantras are derived from the sound “OM”. It comes from years and ages of experiences by sages. In stages of profound meditation, where the ego dissolves for a short time, the meditator can hear this sound. This is why its repetition can create connection to the larger universe.

Many mantra meditation practices have special rituals for receiving a personal mantra and do not recommend choosing your own mantra. Ultimately, however, mantra meditation works only when you deeply believe in the chosen word.

Here I will give you an example of an exercise, derived from yoga.

Focus on the Positive Negative

The purpose of this mantra is to transform a weakness into inner strength.

Think of a stressful situation in your life, and enquire within what causes the stress. For example, you may be annoyed by a colleague. But, when you chunk up, the true reason behind it might be that you are not happy with your job, and ultimately feel you have not reached your fullest potential.

Once you identify a deep, profound reason for the stress, the Yoga Sutras recommends focusing on the corresponding “positive attribute”. In this instance, this could be self-acceptance.

You can then use this positive concept as material not only for your meditation, but as a healing force for stress you experience in your everyday life.

Love yourself the way you are!

Elena Alexandrova

Your Coach to Success

Source: Butera, Robert, “Meditation for Life”

Meditation - Choose the Type That Suits You - Part 2

1.       Breathing as meditation

The first type of meditation we will touch upon is breathing. What is fascinating about breath, other than the fact we cannot live without it for more than 4-5 minutes, is that respiration is the only system in the body that we control both consciously and unconsciously. This is why it is considered by some as the link between conscious and unconscious. Just think of the simplest example: when you are stressed or scared, your breathing becomes fast and shallow (unconsciously). But then, if you focus on the breathing, you can consciously slow it down, and feel the stress decreasing.

As natural as it is, breathing for meditation is not always the first choice of people both new or advanced in meditation.

All examples I will give as practice require you to sit comfortably, with a straight, erect spine. You do not have to keep your eyes closed, but it helps.

Here is an exercise that can give you an idea of how comfortable you feel practising that:

Unstructured Awareness on the Breath

Sit comfortably, let yourself breathe, and observe how your mind follows and reacts to your breath. Simply witness what occurs in your mind with a natural breath. Observe your thoughts and observe your feelings:

-          Does a familiar prayer come to mind;

-          Do you feel energy moving into and out of the body, with every breath

-          Do you visualise light or colours with every breath you take?

Notice how you feel after two minutes, after ten minutes or longer.

Another breathing exercise I love is the Smile Breath Meditation. You start sitting straight, and make a huge grin on your face. As you keep breathing naturally, the smile will fade into a gentle grin, but the cheeks and eyes remain in a position that radiate positive attitude.

The grin or half smile you reach in this practice can be established as your normal facial expression. Another benefit this exercise brings is that you can feel the smiling vitality and energy lightening up your face, and then flowing into your brain and nervous system. Breathing the “smiling energy” in allows your muscles, your bones, your every fibre get charged. Allow the “smiling body scan” to cover your mind and body, and become more open to receiving positive energy.

Elena Alexandrova

Your Coach to Success

Source: Butera, Robert:"Meditation for Your Life"

Meditation - Choose the Type that Suits You

“Saying that you have no time to meditate, is like saying you have no time to find your car keys, and walking 100 km.”

The journey of introducing meditation into your life starts with your reasons why, choosing which meditation type or types suit you best, and implementing consistent practice which is in harmony with your lifestyle – a lifestyle that complements the values, the peace and harmony that meditation ideology promotes.

Your needs, wants and vision of the world are very individual, and so will be your meditation practice and lifestyle. There is no one right, perfect method – if there was, most meditators would have discovered it by now. This is why you want to choose the style of meditation that you feel most comfortable with, one that offers maximum focus to your mind.

There are many types of meditation, but the main ones can be summarised into the following six:

1.       Breath

2.       Mantra

3.       Visualisation

4.       Mindfulness

5.       Prayer, devotion

6.       Contemplative enquiry.

Over the next few posts I will briefly describe every one of them.

Elena Alexandrova
Your Coach to Success

www.envisionlifedesign.com.au

Program Your Mind for Health and Success

We all want to be happy, healthy, successful, and live a fulfilling life. In the video from my post yesterday, Dr Wayne Dyer talks about one of the simplest, and easily achievable ways to program your mind and body for health and happiness.

What is your ritual before going to sleep? How do you prepare the unconscious mind for the repair work it does to your body during the hours of sleep?

You give your unconscious mind instructions for repairing with all the things you fill your mind with. So it is your choice - do you think of the things you did wrong during the day, or have been doing wrong for the last 20 years? Or do you say to yourself the things you want to "seal as instructions":

"I am content!"

"I am lucky!"

"I am happy!"

"I am healthy!"

Think of your thoughts and imagination as currency. Currency, with which you can get the things that you don't want in your life. Or you can get the things you want to attract and manifest into your life, like health, happiness, confidence...

Think about it - you are about to go to sleep, and "marinate for 8 hours into your unconscious state." What instructions do you give your mind to work with during that time? The thoughts you fill your mind with - always, but at that time more than any other time, monopolise and mobilise your intention. So, ask yourself the question: "How would I feel if my thoughts, my WISH were realised?"

SO, before you go to bed, leave the unwanted things and thoughts behind, and instead say:

"I'm happy!"

"I'm in perfect health!"

Because, what you focus on, what you program in your unconscious mind, is what you get in life...

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

Spiritual Life

Another major area from the Wheel of Life we discussed earlier is Spiritual Growth.

And what it actually means to you, is a very individual choice and path – do you read The Bible or The Quran, do you pray to a God, or thank Mother Nature; do you believe in the existence of spirit and providence? Whether you meditate, pray, go for a walk, practice tai-chi or follow the principles of feng-shui, we all look for ways to surround ourselves with positive energy, and connect to our higher self.

What is important is that you practice and reach for that connection consistently, and learn more about the principles, the mentors, the history and infinite possibilities of your chosen path.

In the next few days I will focus on meditation, as both a universal, and very individual, way to focus, and quieten down your mind. Because, as Buddah says:

“Meditate for 20 minutes a day, unless you are too busy, in which case meditate for one hour.”

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

SUCCESSFUL PEOPLE PLAN BACKWARDS

“Begin with the end in mind.” Stephen Covey

Successful people get results faster. But do they work more efficiently, or more effectively?

If you want to succeed, it’s not enough to work hard, and be constantly busy. You first need to have clarity of your goals, of your direction. Only when you know where you are going, you can identify what steps to take. Because otherwise it’s easy to get caught up in the “activity vicious circle”. And as an added “bonus”, if you are busy and work hard, but in the wrong direction, you will be moving further from your dreams, faster.

Every achievement starts with a plan, with a blueprint. When you go on a trip, before you even start planning the details, you decide on the destination. And only then you decide on the means of transport, what the stopovers are, and what to pack. When you build a house, the blueprint comes after the clarity of the concept – what kind of house, and what would be of high importance: functionality, number or size of the rooms, is it family–oriented, or what you want is creative peace and quiet?

And this vision ultimately reflects what is important to you in life.

So, here are the steps of drawing your plans, starting with the end result, the goal:

1.       Align your goal with your values – for what purpose do you want to achieve it?

What will YOU gain as a result of achieving that goal? Success, more time with the family, independence?

What is crucial is that what you want to achieve and what you do to get there, does not violate the criteria you have about what is supremely important to you. And that it contributes in a meaningful way to the vision you have of your life as a whole.

2.       Define what feeling achieving that goal will that give you: freedom, achievement, empowerment, love, recognition?

The stronger emotional attachment you have to the outcome of your actions, the more dedicated and motivated your unconscious, and conscious, minds are to achieving the results.

3.       What are the steps to get there?

Chunk down the final outcome into achievable, measurable and feasible steps. And beware of the “busy vs effective” approach.

4.       Now, write down the goal, in the present tense.

“It is 31 December 2015 and I have established a successful brand…”

As an essential part to step 4, it is very important to link the result to the feeling (of success, of freedom, of accomplishment, of contribution, of sharing love). Because this is your fuel to achieving a successful outcome, and battling through challenges, fears, unknown factors.

There are two reasons behind this power of your feelings. Tony Robbins often talks about the fact that we, as human beings, have two main drives in everything we do. We either do things to avoid pain, or to gain pleasure. Of course, in setting up your goals, you can factor in what will NOT happen if you do not achieve these goals. And, you can double-up the effect by adding the positive charge that the achievement will give you.

And, secondly, being in a positive state gives you access to multiple resources within you. Being in the state of happiness, feeling empowered, gives you not only the ability to believe in your own skills, but also the ability to reach for these skills when you need them the most, on your way to success.

So, get a pen and start defining your next achievement, and what it will mean to you.

Elena Alexandrova

Your Coach to Success

www.envisionlifedesign.com.au

Your Daily Quote - Your Mission

Start every day with a spark, with the desire to achieve something, and the flame of your life - of your mission, will burn longer and brighter.

Elena Alexandrova

Anthony Robbins - Your Internal Drive

What is your WHY?

What is it that drives you?

Tony Robbins asks the questions of where you are today and how you can improve your performance, how you can contribute more.

Fulfillment depends on appreciation and contribution...


Enjoy!


Elena Alexandrova

Your Coach to Success

How to Set and Achieve Goals - Part 2 of 2

Do your beliefs align with your goals?

Are your habits moving you, in a constructive way, towards your goals?
You can choose your habits and beliefs - use reverseengineering.


Set your goals list, and start preparing your strategies!

Elena Alexandrova

Your Coach to Success

How to Set and Achieve any Goal you Have in Your Life - with John Assara...

What tools to use to consistently work on achieving your goals?

Start with writing the goals as specific as you can.

Then implement the strategies to achieve them...

John Assaraf provides you with the steps in these two videos.

Why Do We, and Should, Make the New Year's Resolutions List? - part 3 of 3

How to stay committed to your resolutions throughout the New Year

Your resolutions are part of your journey in becoming a happier, healthier and more successful person. You make them because you want to achieve more, become more, give more to yourself.

This is why you need to have a clear statement of the purpose of your resolutions:

1.     Have a clear mission

For what purpose do you want to be 6 kilos lighter, or go on the holidays of your dream? Is it because you want to change your wardrobe, or feel more confident? Is it because you want to feel independent and free?

Having clarity on that will give your energy and ongoing internal motivation.

2.     Create new, healthy habits – at home, at work, in your relationships

Our days are full of habits that we don’t even notice – the way we sit in the car, the way we eat at the table, the way we greet the family in the morning. You can install new habits that, by virtue of constant practice and repetition, will turn from conscious choices into inherent habits after 30 to 90 days of repetition: choose to reach for an apple, rather than chips or snack; choose to prepare a to-do list for the next day at the end of each day, or choose to get off the bus or train a stop earlier, and walk the remaining distance home, every Tuesday night. And kiss your partner good night every evening.

3.     Have resourceful daily rituals

What do you do when you wake up in the morning – do you lie down for “just a few minutes”, or do you get up, called by your mission? The order of habits you have, is your morning ritual. You can create a healthy, resourceful series of actions, starting with a reminder of your mission and purpose. Or by telling that great person in the mirror how amazing, inspiring and strong they are. Affirmations, as you know, are a very powerful tool. Your ritual may then continue with having a glass of water (and lemon juice), a brisk exercise or a jog in the park.

What do you choose to have as an evening ritual? Do you make a list of the things you are grateful for before you go to bed? And a list of your achievements…

When you align your mission, your habits and rituals with your goals, you will act in congruence with the person you want to become. And when you team your act with self-discipline, your New Year’s resolutions will become attainable, and your commitment and ability to succeed – a natural part of who you are.

So, start making the Resolutions list!

Elena

Your Coach to Success

Why Do We, and Should, Make the New Year's Resolutions List? - part 2 of 3

2. There is magic in the air - anything is possible

We are surrounded by good wishes on Christmas, by movies telling us anything is possible. And this transcends into what we do, how we greet people and relate to friends and family, or even strangers. The Christmas lights on the streets make it even more special. You feel elevated, as if at the verge of something special, something waiting to happen. You are overflowing with positive energy. And what better way to make use of this energy than to create – create a new, positive version of yourself, create a vision and build the foundations of your enhanced future!

3. You feel generous and forgiving of Yourself

At Christmas we call long-forgotten relatives, friends we haven’t been in touch with for a year or more. We buy presents, cards and chocolates – to give and receive generously. And kiss and hug even strangers at the end of the New Year’s Eve countdown. The feeling of forgiveness and generosity is so warming that you turn to the person you sometimes doubt and criticize the most – yourself. And put grand faith in your abilities to achieve better results, and to finally harness the power and courage lying deep within you. Of course you can change things around and put those positive habits in place!

4. You are relaxed and happy

And being happy and in a good mood is the best state to be, when you want to make a change.

All these factors create the best conditions to make a change, to take a big leap into the brave new world of a better you. So, my advice is, plan big, prepare to become the new, improved version of yourself!

The question, then, is how to retain your commitment to your resolutions throughout the year ahead and achieve lasting change.

We will discuss this in the last part of my article – to be CONTINUED.

Elena

Your Coach to Success
http://www.envisionlifedesign.com.au/

Why Do We, and Should, Make New Year's Resolutions - part 1

Have you noticed how the week leading to Christmas, and the next one, leading to New Year's Eve, have something magical and optimistic and inspirational about them?
We become more generous, relaxed, connected with friends and family... And start making plans for bigger and better things to happen to us, start planning for a more fulfilling, different, and adventurous year ahead. 
This article, (split in several parts), will answer two major questions:
1) Why is it such a good time to make new plans?
2) How to keep committed to these resolutions throughout the new year.

What is so special about the time between Christmas and New Year's Eve? Why is it actually the right moment to make resolutions?
1. Time to close an old chapter
The end of the "old" year is the time to draw a line and have a good look at that past chapter of your life. Look back and analyse - what worked, what didn't, and in what area of your life have you had enough? The strongest internal motivation to achieve change is when you are fed up with the same old results, have had enough and want to put an end to it. Whether it is the "staple items": quit smoking, lose weight, be fitter, start a new relationship, or something unique and special to you, you know you are ready for a change. You are ready, because you can look back and the retrospective pile-up of negative experiences and emotions related to that unresourceful habit give you a strong trigger to move away from them.

Leave your pile of dirt in the year gone by

And what better opportunity to move away from that old thing, than when you step through a brand new door to your future, step into the New Year, New Beginning, New YOU!

Start a new chapter

To be CONTINUED with:

2. There is magic in the air - anything is possible
3. Generous and forgiving to Yourself
4. You are relaxed and happy

Elena
Your Coach to Success

Your Relationships and Goals

During the last couple of weeks we looked at different aspects of creating strong, lasting intimate relationships. Whether you are single, or would like to create and enjoy an even more beautiful relationship with your partner, the decision to enhance your life takes commitment. You need clarity of what your desired relationship is, and help to achieve it.

For relationship advice, refer to our resources, or contact me for a confidential discussion of your needs or questions around how life coaching can help you achieve your goals.

And speaking of goals, the next theme of my blogs will be on the principles of career development. We will start with the foundations of goal setting with John Assaraf...

Elena
Your Coach to Success
http://www.envisionlifedesign.com.au/