Essential Mindfulness Practices: 5 Reasons To Learn Today.

As more people are becoming aware of the importance of mental health, mindfulness practices are becoming an increasingly popular topic, and for good reason.

Mindfulness practices will positively impact the mind, body, and soul dramatically, allowing you to be happier and healthier.

Let's look at 5 specific reasons why you should practice mindfulness today:

1. Benefits Your Mind

Whether you are in school or retirement, it is important to keep your mind in tip-top shape. If not, you will not feel or perform as efficiently as you could. This could negatively impact your career, hobbies, or relationships with other people.

Mindfulness has wonderful benefits for your mind. Studies have found that mindfulness practices can increase the density of gray matter in brain regions associated with learning and memory. What this means is that mindfulness makes you a better learner.

2. Increases Focus

Focus is an incredibly integral aspect of our minds. It affects all aspects of life, from driving your car to getting coffee with a friend. If we cannot focus, then we will have trouble learning, improving our skills, or connecting with those around us.

Luckily, mindfulness increases focus. Several studies have found that mindfulness practices help you tune out distractions. As a result, this improves your attention skills, which then allows you to learn and recall information better.

3. Benefits The Body

In addition to improving your mind, mindfulness greatly benefits the body. From boosting your immune system to reducing the risk of cardiovascular disease, mindfulness is one of the best ways, besides regular exercise and eating healthily, to improve your physical health and fitness.

Research has found that mindfulness boosts the immune system, making it easier for your body to fight off illness. Additionally, studies have found that mindfulness also encourages healthier eating habits, helps people lose weight, and helps them savor the food they eat. As a result, mindfulness helps to prevent obesity.

4. Regulates Emotions And Improves Mental Illness

Emotions and mental illness are difficult topics to improve and regulate simply because they are more difficult to detect and diagnose. Mindfulness is a simple way to both regulate emotions and improve the effects of mental illness.

Countless studies have shown that mindfulness decreases emotional reactivity and increases cognitive focus. This will allow you to better regulate your emotions since you have fewer negative ones to start with. As a result, it improves your compassion for others, making it more likely that you will help someone in need, as well as boost self-compassion. 

5. Fosters Compassion

Compassion and altruism are two characteristics that most people strive to have. They allow us to connect with other people and help those in need. Though some people seem to be more compassionate than others, there are ways to increase your compassion, such as through mindfulness.

Final Thoughts

To recap, everyone wants to be the best version of themselves, and mindfulness is one of the best ways to accomplish this. It will allow you to have a healthier mind, a healthier body, and a more giving spirit. For these reasons, you should start learning mindfulness practices today.

Find out more about Essential Mindfulness Practices here...

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Loving Kindness Guided Meditation: The Secret to Loving Yourself

Loving Kindness Guided Meditation

Dhammapada or Loving-kindness meditation is one of the two simplest meditations in Buddhism. This type of meditation helps bring about positive changes in practitioners' lives and helps them develop loving feelings toward all other living creatures. 

The main purpose of Dhammapada is to cultivate love and despite the fact that it comes from Buddhist tradition it can be adopted and practiced by anyone regardless of religious beliefs or affiliations. This type of meditation must be practiced without any expectations.

About Meditation – 6 Steps To Easily Improve Your Life

This is a truly unselfish practice that results in ideal or pure love that each of us is capable of. We begin with loving ourselves and then extend this pure love to include others, starting with people special to us and eventually extending it to all living things.

Reflect on what you want to achieve during this meditation. With your eyes gently closed throughout the meditation begin to cultivate the feeling of loving-kindness. There are many ways to achieve this. One way is to recall the times when you felt loving-kindness and try to recreate these types of feelings during the time of meditation.

Meditation Success: 10 Easy Guidelines You Can Use Today

You can also use language that represents the feeling of loving-kindness. You can repeat phrases like "May I be free of pain and suffering", "May I be happy, safe, and protected". Continue breathing in and out as your state these phrases and think or repeat them several times to feel the full effect. Feel the meaning of these words spread through your whole body, mind, and heart.

Finally, extend your loving-kindness outward until it reaches all living things. To do this think of different people in various locations across the globe going about their lives in various ways. In many ways, they do and act and care about the exact same things and this will realization should bring your closer to them and help you to achieve this feeling of love towards them.

After this final stage, sit quietly for few minutes and reflect on the experience you achieved during this meditation. Slowly become aware of your surroundings and gently return to your life of the outside world. Try to hold on to this feeling of love and wellbeing as you go about for the rest of the day.

Meditation For Beginners: 20 Practical Tips To Quiet the Mind

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Powerful Guided Deep Sleep Meditation To Fall Asleep Fast

Natural Ways to Fall Asleep Quickly

How long does it take you to fall asleep? The average time is about 10 to 20 minutes. If you fall asleep much faster, you may be sleep-deprived. If you take much longer, you may find it difficult to get the recommended 7 to 8 hours of slumber.

The scientific name for trouble falling asleep is sleep onset latency, and it affects the efficiency of your sleep. Falling asleep on schedule helps you to enjoy adequate amounts of the later stages of deep sleep. Otherwise, your sleep may be less refreshing as well as too brief.

Your specific remedy may depend on what’s keeping you up at night. Experiment with these natural methods for falling asleep faster.

Changing Your Lifestyle

Your daily habits can have a big impact on what you experience at night. Adjusting your lifestyle could shorten sleep onset latency. These strategies make it easier to fall asleep quickly:

1. Synchronize your schedule. Go to bed and wake up at regular times, even on weekends and holidays. You’ll be training your body and mind to develop a rhythm for when to become drowsy.

2. Eat light. Avoid eating foods high in calories or heavy on spices late in the day. If you want to snack, enjoy a piece of fruit or a warm glass of milk.

3. Use relaxation exercises. Deep breathing and a guided deep sleep meditation using progressive muscle relaxation are two popular methods for hastening sleep. It also helps to manage stress during the day and visualize pleasant images at bedtime.

4. Work out.  Along with many other benefits, an active lifestyle enhances sleep. Aim for at least 150 minutes of moderate aerobic exercise each week.

5. Forget the clock. Worrying about falling asleep can keep you awake longer. Resist the urge to keep checking what time it is.

6. Leave the room. If you’re unable to relax, you may want to get out of bed. Go to another room and do something boring.

7. Limit alcohol and caffeine. Cut back on cocktails and coffee, especially in the later hours. Alcohol will interfere with the quality of your sleep. Coffee after about 2 pm may keep you alert hours later.

8. Keep a journal. Sleep issues can have many different causes. Recording your habits in a journal could enable you to spot patterns and help you talk with your doctor if you need to explore medical reasons.

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Top 4 Practical Stress Management Skills You Need To Master

In this podcast, I'm going to tell you about the top four skills you need to master to relieve stress. Without these skills, you will not be able to healthfully manage your stress levels.

1. Avoid Stress

The top skill to master is to simply avoid stress. This skill may seem like a sarcastic answer, but it is truly helpful. There are several practical ways that you can avoid stress.

Firstly, take control of what you can control. If you know that you are going to have a stressful day or that arriving late to work causes you stress, plan accordingly so that you can attempt to avoid stress.

Secondly, avoid people who make your stress much worse. Obviously, we cannot avoid everyone who causes stress, but try to minimize your encounters with them.

More so, learn to say no to people. Many people find themselves in stressful situations because they don’t know how to say no. Learning to say no when you are already stressed or busy will prevent you from experiencing any more stress. 

2. Change the Situation

Another skill to master is knowing how to change your situation for the best. Whenever you feel overwhelmed or stressed, be able to take charge of the situation and think of ways to effectively alleviate the stress of that situation.

If another person is causing you to feel stress, communicate with that person. They are probably unaware of the stress they are putting on you. Remember to approach this person with respect and vulnerability. It is best to use the “I” pronouns so that the other person does not feel attacked.
 
If your stress is coming from time management-related issues, learn how to manage your time better. Either schedule fewer appointments or learn how to multitask. Be sure to take note of your limits so that way you know how much you can handle in the future.

3. Accept What You Can’t Control

The previous two skills involve knowing how to change your situation, but there are many instances where you have no control over the matter. Whenever you find yourself in this place, you need to have the skill of being able to accept what you cannot change. Being able to accept these things will help to relieve stress in your life.

One of the best ways to accept what you can't control is to be kind to yourself. Instead of thinking negative thoughts about yourself or others, think of positive things that you can say. Speaking positivity and kindness to yourself will allow you the sensitivity to accept things without letting them affect your mindset.

4. Adapt to Situations

Finally, the last skill to master is learning how to adapt to stressful situations. If you have accepted that there is a situation you cannot control,

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2 Hour Deep Heart Chakra Music: 963 Hz + 432 Hz Solfeggio

Use this heart chakra music as a meditation to relax and open yourself up.

Listen with your eyes closed for your meditation session, and really feel and experience every nuance of the music. Relax and allow the music to open your heart to emotional healing, unconditional love & connection to the planet as a gift from your heart to others in need.

Heart chakra music resonating at the solfeggio frequency of 963 Hz is music filled with love, radiance, and positive energy vibrations.

The root frequency of this music resonates with the vibration of our heart chakra. It can transform the most anxious hearts into compassionate loving heartfelt living full of positive energy

And this frequency will help you, this music will help you in your meditation journey. 639 Hz is known for its positive effects on the heart chakra, its frequency which balances the heart chakra. and heals it.

432 Hz meditation music for the heart chakra creates positive energy and aura cleansing.

432 Hz healing music is known for its powerful healing effect on the body and mind. 432 Hz music works to balance both hemispheres of the brain, allowing a whole-brain harmony state of mind.

432Hz allows us to tune into the divine wisdom and intelligence of the universe, and of our very soul essence.

This creates unity within ourselves instead of creating separation. It expands and opens our hearts which makes us even more compassionate and loving towards others.

Stay focused on the heart chakra music.

If you find yourself thinking about other things, gently redirect your attention to your breath and the present moment, tune into the sound of the music, and the feelings in your body that the music evokes. Try to really feel every part of the musical landscape.

Research Using Music For Better Health

Music as meditation has been used for hundreds if not thousands of years to treat illnesses and restore harmony between mind and body and spirit. Recently, scientific studies have attempted to measure the potential benefits of music for meditation and healing. These research studies have found:

• Music’s form and structure can bring order and security to disabled and distressed children. It encourages coordination and communication, so improves their quality of life.
• Listening to music on headphones reduces stress and anxiety in hospital patients before and after surgery.
• Music can help reduce both the sensation and distress of both chronic pain and postoperative pain.
• Listening to music can relieve depression and increase self-esteem ratings in elderly people.
• Music therapy significantly reduces emotional distress and boosts the quality of your life.

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8 Meditation Exercises You Can Use To Meditate More Often

These meditation exercises will allow you to meditate every day without needing to reschedule your entire calendar.

1. Meditation Exercises For Beginners: Meditate in Small Intervals

The best way to meditate more is to commit to smaller intervals. Instead of setting aside an hour a day to meditate, set aside multiple intervals of two or five minutes. Meditating in smaller intervals will allow you to disperse your meditation so that you can do more without rescheduling your entire day. 

2. Incorporate Meditation into Your Routine

Another way to meditate more is to simply incorporate it into your routine. Just like anything else, you have to prioritize your meditation. If you don't make it part of your routine, you won't do it.

3. Meditation Exercises For Anxiety: Multitask While You Meditate

The third way to meditate more is to multitask while you meditate. Whenever you perform daily tasks such as cleaning or waiting in line for your coffee, you can do little meditations.

4. Try Yoga To Work Out And Meditate At The Same Time

You can also meditate more by changing out your workout routine. Instead of going to your regular Zumba class, try a yoga class instead. Yoga is a great form of exercise that challenges your mind and body. 

5. Guided Meditation Exercises: Listen to a Guided Meditation While You Shower

Many people use their shower time to reflect and think about their life. So, it makes sense to use that time in order to meditate more. While you are showering, you might want to practice breathing techniques or listen to a guided meditation.

6. Meditate During Commercials

Another great way to meditate more is to meditate during TV commercials. Instead of surfing the web during the commercial breaks, you should use that time in order to strengthen your mind through meditation.

7. Meditation Exercises For Sleep: Fall Asleep to a Guided Meditation

The seventh tip for meditating more is to fall asleep while listening to a guided meditation. Most people need a couple of minutes before they can fall asleep. Use those minutes to listen to a guided meditation. 

8. View Anywhere as Your Meditation Space

The final tip for meditating more is to view anywhere you go as your meditation space. Many people fall into the trap of thinking that you have to meditate in a still, quiet room. Though a quiet room may make meditation easier, any place is suitable for meditation.

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10 Minute Guided Meditation To Reprogram Your Subconscious Mind

This 10 Minute Guided Meditation is designed to help reprogram your subconscious mind. So your mind is working on your side rather than against you. We, as human beings have inner voices and those inner voices determine who we become.

Have you really tried to reprogram your subconscious mind? Perhaps you've attended seminars, read books, and taken courses, but, in the end, fallen back into the same dysfunctional patterns you've always followed! Why does it always turn out this way?

We struggle to make permanent changes in our lives because we input information only into our conscious minds. Here's the problem: your conscious mind is not what directs your behaviors and belief system. To change your behaviors, you must first reprogram the hard-wired center of your mind: the subconscious mind.

So it's very important for us to make sure that our inner voices are working on our side rather than against us. We live in a society where most people settle for less than what they really want in their life because they adopt limiting beliefs that society holds.

You need to live your life a certain way by set and cultural expectations. Societal expectation. As human beings, we have a lot of pressure put on us to be a specific kind of person. When the reality is we are free beings and we should be able to determine what our life would look like.

That's why today we're going to do this powerful 10 Minute Guided Meditation To Reprogram Your Subconscious Mind reprogramming, which is going to involve affirmations.

When we affirmed something when we repeat something, it becomes a part of our subconscious mind, our minds take it in. And then we begin to believe that which then affects our behavior. So we are behaving in a way that's in our own best interest.

Using these strategies will help you program your mind to benefit your mind, body, and soul:

Affirmations. Everyone is familiar with affirmations. These are positive statements that you repeat to yourself each day. Affirmations can be powerful, but they must be used correctly:

● Avoid affirmations that are clearly untrue. Your subconscious is flexible, but it’s not willing to seriously consider the ridiculous. Repeating, “I am a billionaire,” is too factually untrue to be accepted by your subconscious. “My financial situation is improving rapidly” is easier to swallow.

● Use imagery and emotions to really sell it. See yourself as thin, financially successful, or selling your first novel. Generate the same emotion you would have in that situation.

● Repeat your affirmations 3 sessions per day for 5-10 minutes each. Right before falling asleep, right after awakening, and an opportune time during the day are ideal times. For example, if you want to strengthen your

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Live In The Present Moment: The #1 Secret to be Stress-Free

Today, I want to tell you about the one secret to being stress-free to live in the present moment. Let us start by looking at what stress is and the impact it has on our bodies.

Stress and Your Health

According to the U.S. National Library of Medicine, stress is a feeling of emotional or physical tension. It is how your body reacts to any challenge or demand. Thoughts, events, or feelings of frustration, anger, or nervousness can result in stress. When your body experiences stress, it releases hormones to make your brain more alert, muscles tense, and pulse increase. 

Some health problems associated with chronic stress include:

● High blood pressure
● Heart disease
● Diabetes
● Obesity
● Depression or anxiety 

The 1 Secret to be Stress-Free: Live In The Present Moment

Now that you know the dangers of stress, you may be thinking of ways to alleviate any chronic or unneeded stress from your life. In short, the 1 secret to be stress-free is to live in the present moment.

When you live in the present moment, you let go of both the past and future to instead live your life with your body, feelings, and immediate situation joined as one. The benefit of living in the present is that you focus on what you can control and let go of things that are out of control.

You might be thinking, “Who doesn’t live in the present moment?” and brush off this advice. But the truth of the matter is that very few people intentionally live in the present.

Let us try a short exercise. I want you to close your eyes and think about everything that you have done today. Especially take note of all the times that you lived in either the past or the future.

Common examples of living outside the present include worrying about tomorrow’s busy schedule, allowing past relationship mistakes to dictate resent relationships, or staying glued to your phone in social situations.  My guess is that a lot of your day was spent worrying about the past or the future. If this sounds like you, then it is time to start living in the present more.

Of course, thinking about your future and reflecting on your past are both good things. In fact, thinking about your past and future helps you to grow and create the life you want. But it is important that you use the past and future to create a present that makes you happy and fulfilled.

Start harnessing your energy towards the ability to live in the present moment. Allow yourself to feel emotions as they come and focus on the tasks that are directly in front of you. As you do this, you will see much of your stress melt away, helping you to live a stress-free life.

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Healing Relaxation Music: 852Hz + 528Hz Solfeggio Frequencies

This peaceful one-hour relaxation music, enhanced with 852Hz + 528Hz Solfeggio Frequencies, is ideal for deep meditation, sleep, rest. Relaxing music can be used as stress relief music or peaceful music when practicing meditation for anxiety or meditation for sleep.

528 Hz Solfeggio Frequency: Repairs DNA, Brings Positive Transformation

852 Hz Frequency: Awakens Intuition, Raises Energy at Cellular Level
 
Solfeggio Frequencies are long associated with meditation music. These musical tones were first adopted by the Gregorian Monks when they chanted in meditation. Many believe Solfeggio Frequencies penetrate deep into the conscious and subconscious mind, stimulating inner healing.

In these busy and uncertain times, it can be difficult to create a sense of balance and find peace in our lives. By listening to relaxation music with Solfeggio Frequencies, you can create a zone of peace that allows you to experience each day from a place of alignment and balance with your true nature.

Stanford University researchers found that listening to HEALING MUSIC can change brain functioning to the same extent as medication.

Music connects with the automatic nervous system (brain function, blood pressure, and heartbeat) and the limbic system (feelings and emotions). When slow music is played, the bodily reaction follows suit– the heart blow slows down and blood pressure drops. This causes the breath to slow, which helps release tension in the neck, shoulders, stomach, and back.

Calming music can also be used as work music to improve work productivity when you study and many people find it useful as concentration music, work music, or study music as it is really effective for concentration.

Quieting your mind does not mean you will automatically feel sleepy. It means your brain and body are relaxed, and with your new calm self, you can then function at your best in many activities.

Healing and Renewal. It has been proven that when the body and mind are relaxed, the body's natural ability to heal itself is greatly enhanced. Listening to relaxation music improves your mood by releasing dopamine, the feel-good brain chemical that is involved when people experience pleasure and reward.

Stay focused on the music itself. If you find yourself thinking about other things (or even thinking thoughts about the music), gently redirect your attention to the present moment, the sound of the music, and the feelings in your body that the music evokes. Try to really feel the music.

Many people use relaxing meditation music or peaceful music to find inner peace or use our relaxing music for yoga or during your Zen meditation session.  This relaxing meditation music provides a great opportunity for meditation for sleep and relaxation.

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The Spiritual Quickening Is Here, Now. You Must Be All You Can Be

The spiritual quickening is an inflow of divine vitality into the body, which follows the affirmation of Truth. To quicken is to make alive. The quickening of the Spirit in the mortal body makes it eternal and incorruptible, not subject to death and corruption.

Spiritual quickening is waking up the whole human to the full consciousness of what we are and how we exist in the ascended state of humanity. The sense mankind is only half-awake, going about in a dream and thinking it is real life.

Connect with our Spiritual Community

Everyone participating in our awakening community is passionate about their own personal spiritual journey of Self-discovery. The knowledge, exercises, and discussions foster a life where one begins to experience the magic through proven disciplines.

The CFT™ and its spiritual meditation community is truly a tool for seekers to utilize in accessing and experiencing their Divine Selves. Our monthly classes provide new lessons, exercises, and discussions. Activities are optional with camaraderie ensured on the sometimes-lonely journey to deep spiritual wisdom and development.

Who is Zalah?

Zalah walked away from a successful business career to find freedom by going deep within spiritually. Studying abroad with a living Master for seven years, he brought his knowledge of ancient truths back to Canada to grow through huge life challenges.

For 20 years, his powerful teachings have helped students make sense out of their life experiences and dynamics. Through a series of teachings and events, Zalah helps his students find the magic in their lives again.

ABOUT US

What is The Centre for Transformation™ Online Community All About? We all feel "The Quickening" that we are going through. At the CFT™, we offer a spiritual path to understanding and coping with it.

We bring together those who are ready for the next big leap in their spiritual evolution. At the CFT™ you will have access to a full spectrum of philosophy and experiential classes, from the beginner to very advanced sacred guidance, wisdom, knowledge, and community. 

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