How the 3 M’s Can Help You Reach Your New Year’s Resolutions and Goals


2017 has left many of us wanting more in our lives. From political to social unrest, we all want to have a more positive and compassionate 2018. According to Psychology Today, the number one New Year’s resolution this year is “be kind." That’s something to be encouraged by.

We all need a little more kindness in the world. This goal will take just as much work to achieve as any of your other resolutions. Habits and mindsets don’t just happen overnight. You need to put in the work if you want to achieve your dreams and goals.

Fortunately, there are many methods and techniques that will help you find and stay on the path to success. By following the 3 M’s: Mantras, Meditation and Music the goal of a more positive 2018 will certainly be reached. Let’s get started!


Words have an incredible amount of power over people. Just a few words can either motivate someone or tear them down, even holding sway over your body’s healing processes. The words you say and hear are crucial to the achievement of your goals.

This is where mantras come in. A mantra is a phrase you repeat to yourself either silently or out loud. By saying these words several times each day, you remind yourself of your goals on a continual basis. It helps to put a written form of your mantra somewhere you regularly look at, such as on the wallpaper of your cell phone or your mirror.

When faced with a decision you have to make, your phrase will be right where you need. It will help you make the right choices to reach your dreams. The most important thing about your mantra is that it must ring true to you and what you’re trying to achieve. It won’t help you to mutter a phrase over and over again that does nothing to lift your soul.

So choose carefully and know that there’s the perfect mantra out there for you. It’s also useful to schedule this practice, even down to putting it on your calendar if you have a busy lifestyle, like one of a student. Keep in mind how many times you would like to say your mantra a day and at what time you will do it. Also, consider if you want to keep this practice for a set amount of days or if you want this practice to last your life.


Meditation is a great practice on its own and in conjunction with saying your mantras. Meditating is not only beneficial for your physical and mental health, but also for accomplishing your goals. This practice trains your mind to focus on what you want to achieve and puts you in the right mindset to succeed. The first step is to relax your body so you’re able to focus on nothing else but your breath.

Concentration can escape you if you’re in a tense state. After a few minutes of focusing on your breathing, take the time to say your mantra out loud. By repeating your mantra, you will continue to calm down and prepare yourself for the next and most important step: Manifesting.

Manifesting is when you visualize your dreams and make them into reality. When you come to this part of your meditation practice, picture in your mind what it would look like when you accomplish your goal. Be as specific as you can be.

Even simple details, like the clothes you’ll wear and what you’ll smell, will be beneficial to you in realizing your dreams. By continually imagining success, you will grow more conscious of the opportunities and choices you can make that will lead you closer to your aspirations.


Much like words, music can make us feel an array of emotions. It’s even used to improve mental health. Your favorite tunes can help you get into the zone and encourage you to chase your dreams. However, not all music is created equal. Some types of music increase productivity, while others don’t.

Although research has shown that people who listen to music while working are faster at getting their jobs done and are more creative in their thinking, there are genres of music that actually hinder mental processes. While classical music, nature sounds, and epic soundtracks are known to improve concentration and motivation, music with words has been proven to have the opposite effect.

Just how talking to people can distract you from completing a task at hand, music with lyrics can do much of the same thing. Instead of playing in the background, the words of a song can play the leading role and steal your attention away from what you’re trying to achieve. The simpler the music structure of a soundtrack is, the better.

Music with too many chords can be just as distracting as lyrics. Choice also seems to play a role in whether or not music helps or hinders your progress to your dream. When you’re the one choosing to listen to music, you will receive the benefits mentioned before. However, if you were not given the choice to listen, the songs you hear can impede you.


No matter what your resolutions are this year, a more positive 2018 is within your grasp. By repeating mantras, meditating and listening to music, your chances of completing your goals rises exponentially. So for this New Year, follow the three M’s to experience a marvelous 2018.

Author’s Bio

Avery T. Phillips is a freelance human being with too much to say. She loves nature and examining human interactions with the world. Comment or tweet her @a_taylorian with any questions or suggestions.

Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.


5 Habits to Help You Stay in the Present Moment in Everyday Life

in the present

Living in the present is a goal most people have tried to re-commit to, but it’s a lot easier said than done. Most of us spend a lot of our time reflecting on the past (the good and the bad) and planning or worrying about the future. The ability to live in the moment is rare, and it takes a lifetime of practice. Rare are the times we’re truly aware of the awesome moments as they unfold. It’s why most people say their wedding day and other major events “fly by.” Fortunately, for some events, we know how important it is to have photographs and videos. Hence the massive wedding industry advertisements. It’s great to preserve those memories, but they’re still in the past.

How can we actually stay in the present moment on a daily basis?

Here are five habits to help you hone present-moment living and shake off the negativity that can come with trying to live in the present or future:

  1. Actively take note of what’s happening at the moment.

    Tapping all your senses including the tastes, smells, textures, what you hear and what you see is one of the best ways to pull yourself back to the present. It isn’t easy. However, the influx of experiential marketing showcases that as humans we’re hungry for full-sensory experiences. We’re so used to just energizing a few senses that the others are desperate for attention. Throughout the day, take note of what your senses are discovering, and you’ll be whisked back to the present.

  2. Try meditation.

    Meditation isn’t easy and “true meditation” means you’re living in the moment with zero to minimal distractions. There’s a reason meditation guides will so often remind you that, “If you feel yourself getting distracted, simply acknowledge it and bring yourself back.” We’re both in need of more sensory experiences and always trying to distract ourselves. Meditation doesn’t require any special equipment, and you don’t need to force yourself to sit for hours in vain. A few minutes per day, preferably in the morning and night, is a great help. There are also countless tools from candle gazing to guided tapes.

  1. Tackle your technology addiction

    Most of us struggle with some form of technology dependence. Download an app that keeps track of how often you check your phone to give yourself a reality check. Make a pact with loved ones that when you’re together during certain events, such as dinner or a date, phones are on airplane mode. Technology is a major distraction and can do more harm than good when we depend on it too much. How can you lessen technology usage in your life?

  1. Get in touch with nature.

    Whether you live in a metropolitan or a rural area, you’ll be able to find green spaces that help you get centered. Check out parks, nearby trails, or take short day trips to the great outdoors. Forest bathing is a way of connecting with nature on a deeper level. Leave the phones at home and make yourself aware of the awesomeness of your surroundings. Nature is a natural antidote to living in the past or future.

  1. Start writing.

    Whether it’s starting a journal or writing a handwritten letter to surprise a loved one, writing forces our brain to focus and slow down. Our brains tend to work faster than our hands, which is why so many studies have shown that writing things down helps us remember them better than typing. For a double whammy, write positive affirmations and work towards cognitive reconditioning of your self-talk. Penmanship is also a fading skill, and if we don’t use it, we lose it. Focusing on bettering penmanship is an easy, accessible, and fruitful goal that also has calming and meditative properties.

Living in the present isn’t a resolution that requires waiting until the New Year. Know that you’ll slip up, but making it an active goal on a daily basis will get you closer to living a calmer, more joyful life. What can you do right now to make the most of this moment?

Author’s Bio:

Trevor is a freelance writer and recovering addict & alcoholic who’s been clean and sober for over 5 years. Since his recovery began, he has enjoyed using his talent for words to help spread treatment resources and addiction awareness. In his free time, you can find him working with recovering addicts or outside enjoying about any type of fitness activity imaginable.


Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.



5 Good Reasons to Start Your Day with Morning Meditation

Meditation is one of the most delightful ways to start our mornings with. Don’t get me wrong, doing this activity anytime during the day can be beneficial for both our mental and physical health, but mornings have a special vibe to them! Breathing in, breathing out, and letting ourselves go with the flow is just easier in the mornings, right after our good night’s sleep.


There are a lot of people who include meditation in their morning routines, which I personally find it smart to do. You don’t really need more than five to ten minutes to meditate if you really focus on your thinking. Get rid of distractions and just be yourself, alone, with your thoughts.

So why mornings? Whenever we wake up, we feel powerful and determined to begin our day, don’t we? Pressing stop on that ‘strength’ and letting our feelings flow will release the pressure of ‘having to go through the day.’ If we meditate in the morning and truly understand what is that we desire from ourselves during the day, the pressure of ‘being good enough’ will go away. We are going to be thankful for the opportunity to live, and no more. Isn’t this a great way to begin our day? Take a look at the following reasons to start your day meditating and give it a try, will you?

  1. No distractions

Mornings are known for their quietness and stillness. When we wake up, the world around us seems to be so static, so motionless. It’s like we stopped time, and we are alone on our little planet. That is why meditation during this time of the day is so beneficial.

Our minds and bodies are going to respond to the stillness, and together they will create the perfect environment for our meditation. That happens neither at lunch nor in the evening. During the day, everything moves so quickly, most of the times leaving no room for us to focus on our own thoughts.

  1. Choose spiritual over material

So many people believe that drinking a cup of coffee in the morning and having a good breakfast will keep them going through the day. While it might be true for some, my experience has taught me the opposite. If I do not think about myself in the morning, when will I do it? Coffee, food, TV shows… they are all just material things which lack relevance if our minds are not doing well.

For me, developing spiritually little by little every day brings me lots of benefits, while “developing materialistically" would probably keep me at the same spiritual level. As a writer at writing service, I can’t stop developing spiritually – I need to stay in “spiritual" shape for my clients, who need me all the time. Interacting with people every second of the day can be overwhelming, that is why I need to concentrate on myself in the morning. Help yourself so you can help others, right?

  1. Meditation means better focus

As you already know, you will focus as much as possible on your thoughts during the sessions. This creates a very good habit for the future. While the hustle and bustle of the city doesn’t seem to be affecting us, it subconsciously makes us lose concentration and focus on our actions.

If you want to stay focused throughout your day, meditation is your best friend. Practicing it will develop new skills for you, and will teach you many interesting life coping techniques. Just take a deep breath, and explore your mind.

  1. No more useless stress

I am pretty sure I am not the only one in here stressing over life. We have so many things in our mind all the time that sometimes, the glass just becomes full. That is when we know we need to take a break, or quit our job, or just enjoy endless relaxation. Unfortunately, this is not how life works. While some of you are able to leave your offices whenever you want to, for us the best things don’t look so bright. That is why we need to find a balance in our lives in order to fully enjoy it.

Through meditating I found the balance I needed in my life, and I am very happy I chose it. Meditating each morning made me understand that stressing over different matters won’t change anything. Taking a deep breath and finding solutions will. Meditation clears your mind and opens new perspectives. It clarifies the meaning of life and defines problems as easily solvable. Don’t even get me started on how I have no more headaches thanks to this awesome practice!

  1. Increasing awareness

I could spend days talking on this subject. There are just so many things out there to discover, and few humans choose to search for them. I know, it’s easier to stay in our comfort zones and relax, but how are we evolving if we are not seeking new answers? Self-awareness increases confidence, motivation, and understanding of the world itself. This makes us aware of all the decisions we take, therefore raising satisfaction.

More awareness means more consciousness about your life, and more consciousness means better decisions!


Try to incorporate meditation into your morning routine. Wake up 10 minutes earlier than usual and start working on your spirituality. Drink a good coffee after, and think about the reasons you are doing this – aren’t they clearer now? Keeping both mentally and physically healthy is going to bring numerous advantages for you. So enjoy this wonderful and unique experience, and lose the overwhelming feeling of stress!

Author’s Bio

Justin is a teacher from Leicester, UK. When not teaching his little students and rooting for Leicester FC, he loves to share his thoughts and opinions about education and self-improvement with other people on different blogs and forums.You could follow Justin on Facebook and Twitter.


Here at Positive Words Research, we are looking to share with our readers original content that hasn’t been published on other sites so if you are comfortable with Positive Words Research being your sole publisher, we are more than happy to share with our readers your inspiring and empowering story.


Yoga Asanas Rise and Shine Morning Yoga Meditation

Rise and shine: The Beginner’s Guide to Yoga Morning Asanas for More Energy

The English proverb “The early bird catches the worm" may have been referring to people that prepare in advance, but it is also true in a literal sense.

Studies show that “morning" people are healthier, happier, and more productive. A morning person has no trouble hopping out of bed before 7 am and facing the day with a smile. If you are among the snooze-hitting tribe and drag yourself grumpily out of bed in the morning, there is an easy solution.

While you can do yoga at any time of the day, there are specific asanas (literally meaning, “to be seated in a position that is firm, but relaxed") that can turn the clock around for you. If you are like most night owls, your body probably feels heavy and aches all over.

These asanas will wake up your body, lighten your mood, and give you the energy you need to get through the day with more grace.

1. Crossed legs posture (Sukhasana)Crossed legs (Sukhasana) yoga asanas Picture source!

This is probably the easiest, and most familiar, pose in yoga.

Sitting with your back straight, pelvis in a neutral position, and bring up your knees on either side of the body, tucking your feet under the opposite leg. You should see a triangular space between your legs and pelvis. Rest your hands on your knees. Do the Dirga or yogic breath for three to five minutes.

2. Mountain Pose (Tadasana)

Mountain Pose (Tadasana) meditationWitold Fitz-Simon – Picture source!

Exhale, and as you do so, straighten up, arms on your sides in a relaxed position.

Repeat the sequence; only substitute the right leg for the left leg. Do at least one full cycle of the sun salutations every morning, more if you have the time. This works all seven major centers (chakras) of the body, so you should be rearing to go (and hungry) when you’re done!

3. Hand to Foot pose (Hasta Padasana)

Hand to Foot pose (Hasta Padasana) Picture source!

As you exhale, bring the arms and body forward, aiming to bring the palms flat on the floor on either side of your feet and your face to your knees. You may bend your knees a little to get your palms to the floor, as you will need them there for support for the next steps.

4. Prayer pose (Pranamasana)Prayer pose (Pranamasana) Picture source!

Stand with your feet together, shoulders relaxed. Breathe in to expand your chest, and as you do so, bring up your arms to your sides. Breathe out slowly, and as you do so, bring your hands together as if in prayer.

5. Raised Arms pose (Hasta Uttanasana)Raised Arms pose (Hasta Uttanasana) Picture source!

As you inhale, bring your hands up straight above your head and reach up as far as you can go, looking up and curving your body slightly to get the full stretch. The aim is to get the maximum stretch from the heel to the fingertips.

6. Sun salutations (Surya Namaskar)Sun salutations (Surya Namaskar) Picture source!

It is time to get out of bed (if you haven’t already) and say hello to the day. Salutes to the sun are a sequence of 12 poses that wakes up the body and fills it with energy. It is important to observe the breathing directions as you do each one. It will take a little practice, but you will soon get into the swing of it.

7. Two-knee spinal twist (Supta Matsyendrasana)Two-knee spinal twist (Supta Matsyendrasana) Picture source!

Lying flat on your back, arms stretched on either side, bring both knees to one side. Slowly extend the inner leg out while keeping your upper back flat on the surface. Hold this for a few second, then draw your knees back together. Go to the other side and do the same thing.

Do the whole sequence two or three more times. This will stretch and relax your spine, chest, shoulders and thighs, and ease muscle pain. It also wakes up your internal organs, including your abdominals for better digestion.

8. Reclining bound angle pose (Supta Baddha Konasana)

Reclining bound angle pose (Supta Baddha Konasana) Picture source!

Lying flat on your back, bring your knees up, feet together. Let your thighs open naturally, and relax. You can use pillows or foam blocks to support your knees. This will help you avoid putting too much strain on your back and inner thighs. Now comes the important part – breathing.

Use the Three-Part Breath or Dirgha. This is one of the foundations of yogic breathing, and you have to practice it consciously. You will inhale air to fill your lung, lower chest (diaphragm), and abdomen to capacity in that order, hold it, and then exhale in reverse order: abdomen, chest, lungs.

Do these several times, with the inhale count at four, and exhale count at six. This will decrease your levels of stress and anxiety, although it may make you feel a little lightheaded at first from all the oxygen you’re getting. Don’t worry, you will get used to it. Do this for three to five minutes.
These simple morning yoga exercises are suitable even for beginners. More importantly, they will definitely help night owls get the energy they need for the day. Try them out and share your experience with us!

Author bio:

Stacey Marone is traveler, yoga lover and contributor for She is an enthusiastic yoga advocate. You can connect with her on Twitter.