Meditate to Achieve Your Goals

Post by John Assaraf

Your mind is like a mental muscle, and you want to start out working this muscle just as you would a bicep. By strengthening your ability to quiet your mind, you will increase your power of intent and focus. As you do so, elements of your personal and business success will start to take shape in your mind.

• Sit quietly and comfortably, in a chair or on the floor, hold your hands any way you like.
• Sit in a way that is relaxing for you.
• Close your eyes and focus on your breath going in and out.
• Take a slow deep breath in through your nose, and let it out through your mouth.
• Let your breath move freely in and out through your nose, focusing your attention on the base of your nostrils. Do this for six or seven minutes.
• You will find that your mind wanders off and becomes engaged in this thought or that thought. Don’t criticize yourself when this happens, just gently bring your attention back to a focus on the passage of your breath, slowly in and out.
• Continue sitting in that relaxed posture and watch your breath. You may have to repeatedly bring your mind back to focus on your breath, but that’s okay. Don’t let yourself think you are failing at this. You’re not.

It doesn’t matter how well you focus on your breath, what matters is that you do the exercise. Focus will become easier with time. Practice every day.

After about two weeks, extend your meditation time to 15 minutes. After another two weeks, try 30 minutes. Keep the consistency of practicing this regularly, every day. If you miss a day, treat it the same way you treat wandering focus—don’t chalk it up as failure. Resume your practice the following day.

Through meditation, you develop the ability to stay locked onto your goals like a laser—and when you do, you open the possibility for the quantum field to respond, resonate and supply all those elements you need for the fulfillment of those goals. If you practice meditation regularly, you will be amazed by how you can condition your brain and  achieve your goals faster.

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How to Add Stunning Value and Be More Influential

Adding value is the key folks. Brendon Burchard sets this out really well. Hope this is useful.

How to Choose A Social Media Platform, Plan a Content Schedule to Market Your Business Effectively

By Leon Edward

Social media appears at times to be a necessary evil when it concerns business services, specifically if you rely greatly on the Web to create warm leads. Social media websites like Facebook, Twitter, YouTube and Instagram have actually ended up being the popular social networking tools for millions of online marketing hopefuls. The concern is, how can you pick the most effective social media platform for your company?

Below are some ideas on how to pick the right social network platform for your company, followed by an outline of ways to produce a social media material schedule

Consider your primary objectives

Understanding exactly what you want to attain with your social media channel will assist you select the best platform. While the supreme objective of every company is to produce profits, various companies have various goals for their social networking strategy.

Know who your target market is

Individuals in between the ages of 18-34 hang out on brand-new social websites like Snapchat, while more fully grown individuals can be discovered on websites like Twitter, Facebook and Google+. If you're not sure, look at where your competitors invest their time and where they get the a lot of engagement.

Discover exactly what your audience desires

Figure out exactly what get your audience most thrilled on social media. If you are uncertain, see exactly what other comparable organisations are doing and exactly what reaction they get from their audience.

Identify exactly what you have time for

If you just have an additional hour every day for social media, keep your reach restricted to one or 2 social networks that will make an effect. If you are brief on time and believe you have to be on several channels, think about outsourcing your social media management.

Develop a Social Media Content Plan For Your Service

With all the different social media applications offered, it can be a difficulty to handle them. When, that's where a social network schedule ends up being a convenient tool to prepare exactly what to share.

Here is a plan to effectively produce a social media material schedule:

1. Existing social media existence.

Examine exactly what accounts in social networking websites you currently have and exactly what material they have. Are there any social possessions that turned to be completely ineffective?

2. Material types

Comprehending exactly what material you are going to utilize to promote your company is a critical point of scheduling your efforts. Exceptional material ought to be appropriate and engaging to your services and items. Be practical about expenses you can enable content production.

3. Tracking tools

Analytics application is a required tool for any social network marketing project, permitting to determine the outcomes of your activity. Spend some time to research study what tracking tools suit your method best. It depends on you what platform you pick, simply bear in mind your organisation requirements.

4. Concern channels 

There is no need to accept all existing social networking websites. Evaluate the demographics you wish to reach and content types you can produce; this will assist to pick just a number of platforms for this product of your strategy. Set your sub-goals for each of them, the results you wish to get and metrics you are going to utilize to track results and define success.

5. Actions

Specify your future activity for each of the platforms chosen. In addition to publishing your material, social web platforms makes it possible to interact straight with your customers, expert neighborhoods, and innovators of your market. Response concerns, reveal your viewpoint, remark appropriate posts to show your competence and dependability.

6. Arrange

Prepare the frequency of your social activity, bearing in mind that a lot of posts often can irritate users. Arranging your actions, aim to keep users notified and not to be too interfering. Key is marketing posts need to alternate with helpful and amusing ones.

7. Time

Be reasonable; social marketing is lengthy. Attempting to perform your social website marketing project perfectly, you can discover yourself investing hours on social websites. If you set the number of hours a week for executing this strategy and keep it, you can prevent that. You might wish to consist of some turning points into your schedule. Monitoring your development, you'll have the ability to see what works great and exactly what you ought to enhance to make social media a much better marketing tool for your organisation. There you have it! Our ideas on the best ways to pick the very best social marketing channel for your organisation with a checklist on ways to plan it. Whatever your option, it's a smart idea to pick a platform that will assist you accomplish your company objectives and show your organisation's value.

Important to Remember Websites like Facebook, Twitter, YouTube and Instagram have actually ended up being the popular social networking tools for millions of online marketing hopefuls. The concern is, how can you select the finest social media platform for your company? Below are a couple of suggestions on how to select the right social media platform for your service. If you just have an additional hour every day for social media, keep your reach restricted to one or 2 social networks that will make an effect. Attempting to perform your social marketing project perfectly, you can discover yourself investing hours on social websites.

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How to Design the Perfect Day

What would be your perfect day? Where would you be, who would you be with, what would you do?

How Is Technology Affecting Your Sleep?

By Ahish Sangle

Research indicates that adults require 7 to 9 hours of sleep every night to function properly. However, not many can say that they've had a restful night, and studies prove that technology is one of the many factors to blame. While our smartphones and tablets make life easier in many ways, they might also be responsible for all those times we wake up feeling grumpy and sleep deprived. It might not be difficult to recover from this initial grogginess, but prolonged sleep deprivation is known to cause reduced cognitive functioning, mood swings and chronic health problems like high blood pressure and heart disease.

If you find yourself longing for a good night's sleep, understanding how technology affects your sleep patterns can help you to take small steps to start sleeping better.

It Affects your Body Clock

Everybody has a body clock that regulates their sleeping schedule - it tells us when to sleep and wake up. This clock is controlled by the hormone 'melatonin'. Research has found that blue light emitted from digital screens (our laptops or smartphones) suppresses melatonin, interfering with our body clocks. This disruption causes irregularities in our sleep cycles that have an effect on our mood - making us feel tired, irritable and prone to experiencing anger and hostility. Additionally, there's also research to show that constant fatigue is responsible for poor decision making in logical, rule-based tasks.

Sleep Better: Start by creating a sleep-friendly zone in your bedroom. Do this by establishing one simple ground rule-no electronics in the bedroom. Yes, this includes your laptop and television! If keeping your electronics outside the bedroom seems too difficult a task, follow the rule of 'no electronics use in the bedroom' post a certain time in the night (preferably 30 to 60 minutes prior to bedtime). This in turn will allow you to fall asleep quickly.

It's Keeping You Awake

There's nothing more frustrating than finally falling asleep but hearing the buzz of incoming notifications from your phone. To avoid the negative effects associated with sleep deprivation, it's important to get a full night's rest rather than fragmented periods of sleep. This fragmentation interrupts memory processes and research indicates that it affects our performance on tasks related to attention and memory.

Sleep Better: Switching off your phone and any device that might wake you up in the middle of the night would be ideal, however if that sounds too extreme, put your phone on the silent, and/or no vibrate mode.

It Enables Sleep Procrastination

Ever told yourself that you are so exhausted that you must sleep by 11:00 pm, but then you find yourself watching a YouTube video or texting a friend at 12:30 am? It happens with all of us. The use of technology often leads to sleep procrastination, which involves going to bed later than intended, even though there are no legitimate external circumstances accountable for doing so.

Sleep Better: Start by identifying the cause of your procrastination. If the cause is binge watching a television show, try turning off the television and your laptop half an hour before your bedtime and use that half hour to get your body to power down. You can do this by having a glass of milk, changing into pyjamas or reading.

Use it Wisely to Sleep Better

With the right kind of technology, you can actually regulate your sleep cycle. A number of fitness trackers are widely available today and can be worn around the wrist to track your sleep. Such trackers provide data about the number of hours of sleep as well as the quality of sleep. As a result, they allow you to set sleep goals and calculate your progress towards achieving these goals.

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Using Facebook As Your Next Marketing Strategy

By Donald Smithon 

Not all businesses have the resources to avail most mainstream advertising options. Placing an ad on television or radio isn't really something that start-ups and one-person businesses have the luxury of spending funds on. Thankfully, in this social media-driven world, marketing your brand has never been easier. With this comes the widely used and more budget-friendly Facebook marketing strategy.

From big corporations to students with sidelines, there's an option for everyone. More importantly, Facebook doesn't just display your ad, it actively helps you reach your ad's full potential.

Creating Your Page

Creating a page on Facebook is free and one of the most basic steps business owners take when trying to establish an online presence. You simply provide the necessary information in the corresponding spaces. Just upload the necessary photos, and inform people about it so that the page gets likers/followers.

It doesn't end there, however, as the real task is the constant maintenance of your page. By 'maintenance' this includes updating your page's post regularly with the necessary material. It also includes ensuring your page's followers that your page is active.

You have to constantly post relevant material. This is so your page followers will remain interested and open to whatever you have to offer. This allows your page to gain a following. You'd be able to reach your desired audience. You also get to reach those who haven't liked your page, since Facebook tailors their recommended pages to users' interests.

Aside from constant page updates, you also have to be active in responding to messages. Facebook's Messenger application allows easy interaction between page owner and potential customers. It is wise to make use of this since Facebook displays pages' level of activity in responding to messages. This could either encourage or discourage customers to make contact (and henceforth, conduct a transaction) with you.

Once you've got your page all set up, you can also boost your posts' visibility by paying for your posts to get boosted. This will make your posts appear more often on the Facebook timelines of those who could potentially be interested in your product/service making transactions all the more possible.

Facebook Ads

If a page and boosting your posts isn't enough for you, Facebook has other advertising options. With Facebook Ads you can actively choose a certain type of audience to see them. You can choose based on user behavior, demographics, and contact information. Instead of relying on the chance that your page will appear on a user's 'recommended pages' list, you can now be sure that it will.

Creating an advertisement with Facebook Ads also makes creating ads an easier experience. This makes it convenient especially since not everyone understands the intricacies of making advertising material. More importantly, you can be assured that the ad Facebook creates for you is of high quality. Meaning, it's good to look at and displays well on any device.

Facebook's Adverts also provides you with the tools which are Adverts Manager, Power Editor, and Adverts Insights API. These will let you keep track of your ad's performance and of its intended audience. They provide you with up-to-date reports on your ad's impact and what could be done to maximize that impact.

There's also Audience Insights which will provide you with aggregated information regarding those who are already connected to your page, the people in your Custom Audience, and the general population of Facebook. This will help you better understand what people like and are interested in, helping you provide more relevant and more visible posts.

Whether you're one of those start-ups or a member of a big corporation, you can see how Facebook is a wise tool in helping your company boost its presence.

The Facebook marketing strategy shoe might not fit every company's foot, but if you feel that it does for your company and your brand, you'd be glad to know it's easy to maneuver and more importantly, that it goes beyond telling people about your brand, it actually helps you.

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How to Invest Your Way to a $70 Million Retirement Fund

Really interesting take from Tony Robbins on investing and methods for wealth building. Enjoy:)

Where To Begin On Your Fitness and Health Journey

By CA Flemming

Going back and forth with where to start on your new healthy adventure can be very frustrating and confusing to the point where a lot of people give up after a week of trying new and different things. My best advice while starting this new adventure is to get in the mind set that everything works differently for everyone! Not every diet will work the same for each person. For example my best friend can only have half the carbohydrates a day than I can because my body can process them faster and distribute it evenly throughout my body. So don't get frustrated from the beginning because everyone starts out in the same place you are now.

Here I have listed a checklist of things you should consider while starting off on your new adventure of being fit healthy and happy!

Throw out more than half of the junk food in your house, if not all of it. 

They are only temptations that we don't need. Yes you can eat them occasionally but having them linger around gives us more incentive to give into the temptations.

Write a list of your fitness goals. 

Start off with writing down your morning weight and date it. Then write down where you want to see yourselves and the time frame you are giving yourself.

Start thinking about meal prep. 

Meal prep is all about making meals for your week to get you started on a healthy week because the moment you open that fridge you can grab anything but if you know you already have meals that you prepared you are more willing to go for those and that is always the healthier option.

Go shopping for healthy food options. 

You can check out anywhere on the internet for recipes and grocery lists for healthy food options.

Get a gym membership 

I know not all of us have a lot of money to spend on expensive over the top gym memberships but there are some gyms like XSport or Planet Fitness that offer $10 memberships and the moment you know you are paying for something you will tend to use it way more often. If this really isn't a viable option then do at home workouts, take daily walks, start up running or biking riding as a new hobby. It is all about starting off with small changes.

Drink more water. 

Your daily water intake should be at least 8 glasses of water a day. This will help with your skin, hair, and overall hunger that we tend to get when we start a diet.

Think of this as a lifestyle change for the better. 

The moment we stop calling it a diet is the moment we keep trying for this end goal and we keep up with what we started off doing in the first place.

HAVE FUN!

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How to Make More Money (Meaningfully)

Provide some value through services and products and your character. Learn more than others and get out there and do it. Figure out how to offer more value than the next person. Fantastic advice from Brendon Burchard.

It's Never Too Late to Become a Millionaire | Jack Canfield

Great advice from Jack Canfield. It is NEVER too late!!

10 Ways to Get a Better Night's Sleep

By Steve Lockwood

Whether you have a physically demanding job, lead a hectic lifestyle or spend all day anchored to a chair at an office desk, we all understand the importance of getting a good night's sleep. Rest replenishes our minds and our bodies and is necessary for healthy functioning. It helps to regulate our mood, improves our memory and strengthens our learning capabilities.

However, for a lot of us, getting a good night's sleep is often easier said than done, as our daily lifestyles don't always allow us the time needed to have an optimal rest. For this reason, we've developed a quick and easy guide to help everyone enjoy a more adequate bedtime slumber.

Delving into the science behind sleep reveals that it is largely controlled by biological rhythms, known as circadian rhythms, which play an important role in determining our sleep patterns. These rhythms are in turn governed by our body's master clock which is responsible for producing melatonin, a hormone that makes us feel drowsy and helps to lower our body temperature.

Understanding the mechanics behind sleep has enabled us to create a list of things we can all do on a daily basis to help encourage a more effective sleep:

1. Do some exercise at the beginning of your day - this helps to fortify your body's cortisol rhythm, which is greater during early mornings. Cortisol is an important hormone that activates the body's anti-stress and anti-inflammatory functions
2. Expose yourself to some sunlight - our skin contains photoreceptors that help balance the levels of serotonin and melatonin in our bodies
3. Adjust smartphone brightness levels - engage the night time settings on your smartphone which decrease screen brightness levels at night
4. Install the f.lux application f.lux application (https://justgetflux.com/) - the screens that are found in all modern day electronic devices such as televisions, computers, tablets and smartphones emit blue light, which creates melatonin deficiencies that inhibit your body's capacity for REM sleep (the stage in which we dream)
5. Food and alcohol consumption - before going to bed, stay away from all snacks and beverages that raise your blood glucose levels. This means no sugar and no alcohol
6. Have a regular nightly routine - if you have young children, you'll understand how crucial it is for them to have a set routine to help them get to sleep at night. Grown-ups are the same. If possible, be in bed by 10 o'clock. Put on some soothing music, read a novel, or indulge in some other relaxing activity that helps prepare you for nap time
7. Ensure your room isn't too hot or too cold - a room's temperature affects your ability to sleep. For most, an optimal bedroom temperature is between 16 and 20 degrees Celsius. Those who choose to set the temperature outside of these suggested limits using a thermostat, risk hindering their sleep, especially REM sleep
8. Use a foam roller or therapeutic pillow - foam rollers are a great way to massage your body before going to bed, while therapeutic pillows provide a host of benefits including increased comfort, enhanced breathing, circulation, improved spinal alignment and more
9. Use window blinds - aside from having a pleasant ambient temperature when you're about to nod off, your bedroom should also be suitably dark. Window blinds or even sleeping masks are a good idea, especially for those who work night shifts and need to sleep during the daytime
10. Sleep in the nude - going to sleep unclothed or with loose fitting sleepwear helps with lymphatic drainage, a process that can help to reduce headaches, swelling and soreness and can also promote healing in post-operative or post-injury body tissue. Additionally, lymphatic drainage also helps the body to relax

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3 Enemies to Our Personal Growth

Assess the doubt and you'll find some faith, then confidence and belief, and then success!! Essential to face these reasons head on.

Your Key to Success, and How to Reach Your Goals

By Colin Summers

It is so easy to feel weighed down by concerns, worries, fears for the future, or sad because relationships are strained, uneasy, or you always seem to say the wrong thing.

To get out of this groove and way of thinking can take some effort.

Thought is energy and emanates out from us like radio waves, therefore feeling sad or negative doesn't help the situation. Turning your thoughts or attitude around, can send out positive vibrations which has the knock-on effect of improving conditions.

So, whatever can help to make you feel more relaxed and happy, sends out that thought energy, which you can also project into the future, influencing future situations or relationships for the better. Your health and well-being will improve.

Situations, or people, that have upset you in the past can be wearing you down now, and preventing you from enjoying the good things in life NOW.

You cannot alter the past, but you can learn to accept what has occurred, or whatever has been said to hurt you, and leave the past where it is, in the past! Use the situation to project you towards a better future.

Visualizations, or using positive imaginations, can be a really useful too visualizing positive future situations or relationships are a great help as it is promoting positive vibrations.

Positive visualization, or imagination can affect you memory, helping you to feel more peaceful and more in control of any hurt or anxiety, instead of IT controlling YOU!

"Think happy and you'll be happy" was a phrase used by Evadne Price many years ago and is still true today.

Therefore also, think successful and you'll be successful. Successful people believe in their abilities, with confidence, it is their key to success. Therefore thinking this way can be YOUR secret to success.

How many times have you lain awake at night with everything going around and around in your mind, which prevents you from sleeping? Getting a good nights sleep helps you to cope with all you need to do. So promoting a good nights sleep by learning to let go of worries and concerns enables your mind to be more peaceful, able to relax and drift off to sleep, waking refreshed for the next day.

Your body is able to heal whilst you are asleep, so sleep is essential. If you are lying awake and tense, your body is not able to renew itself. You need to be able to look after your body and your mind to be physically and mentally healthy, in order to be at your best. After good sleep, being active and eating well maintains your well-being.

Feeling rested, calm, healthy and positive is how to reach your goals. If you feel tired, lacking energy and hope, you will feel you can't achieve anything.

"You are what you eat" is another good phrase worthy of consideration.

Being anxious about money, as we all are at various times of our lives, isn't helpful, because being anxious tends to prevent us from seeing any opportunities that may be occurring in order for us to improve our wealth. Think of ways to increase your income, sell unwanted items, look how to make money on-line.

Wealth can come to you in various ways and forms. One small step or one small "something" can lead to another. Glass half empty or half full? Be positive about everything you actually have even a small amount of money, or something that makes you happy, however small, is valuable.

Human beings have creative minds, which are capable of creating in many ways, and we are all different. Find ways to tap into your own creativity to boost your self-esteem.

With a calm, clear, uncluttered mind, ideas can pop into your head that you can use. Maybe you may think that you can do something in a better way, or something can be improved on or be more efficient, by making an adjustment.

Do not doubt yourself or your abilities, do not criticise yourself or be envious of others. What is self-esteem? It is when you feel confidence in yourself, respect yourself and have pride in your own abilities, using your own unique qualities.

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Self Confidence: Learn How To Develop With The Law Of Attraction

By Brian Miller

When you are unhappy, one of the first questions that you need to ask yourself is what your overall opinion of yourself really are you satisfied with the way you live your life or are there certain areas that could use some improvement? For instance, if you do not like the person that is looking back at you whenever you look into the mirror, it is pretty clear that you need to do something about your self confidence. Maybe it is a weight loss issue.

Either way, it all changes if you stop criticizing yourself and everything you do and just take a step back. Look at the big picture and make some difficult decisions. Begin by loving every single inch of the person that you see whenever you look into the mirror. Nobody is perfect and every single one of the people you meet on a daily basis have similar doubts. Some of them allow these doubts to affect their self confidence, some prefer to work through them.

What you need to keep in mind is that you are the only one that has the power to change something. Regardless if we are talking about your view regarding your body image, about extra pounds, about your hair colour or the way you dress, you must learn to embrace it all.The weight loss process takes some time and it should involve smart lifestyle changes. Visualise yourself skinny, wearing those jeans that have never fit you and be ready to put in all the required work. You are just right, even though you are not at your ideal weight. This does not mean that you need to just allow yourself to pack even more extra pounds. Love yourself the way you are, but make changes to become a better version.

The undeniable truth is that weight loss will always help with self confidence, especially if you start getting compliments on a daily basis. The first person that should be making those compliments should be you! Look into the mirror and give yourself a pep talk each day. It does not have to be long or complicated. Look at the big picture and make some difficult decisions. Begin by loving every single inch of the person that you see whenever you look into the mirror. Nobody is perfect and every single one of the people you meet on a daily basis have similar doubts. Just acknowledge every single bit of progress that you see and push yourself a bit further each time. If weight loss is on your mind, opt for the healthiest solution.

Make sure that you remind yourself just how beautiful you are. Think healthy thoughts and do not expect to get rid of pounds in a matter of days. The weight loss process takes some time and it should involve smart lifestyle changes. Visualise yourself skinny, wearing those jeans that have never fit you and be ready to put in all the required work. Find motivation in the positive thoughts that you keep thinking every single time you are faced with making a healthy or an unhealthy eating choice. Your confidence level will definitely improve!

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One Life, No Regrets

Lovely message from GaryVee. Speaks a lot of sense.