Ho’oponopono is a very powerful ancient Hawaiian healing method. Morrnah Nalamaku Simeona, a Hawaiian kahuna, is the founder of the modern updated version of the Ho’oponopono healing process that we practice today.
She gave us some wonderful prayers which we can use to solve all our problems, you find them below.
The Original Ho’oponopono Prayer
This is the original Ho’oponopono prayer, given to us to use freely by Morrnah Simeona. It is a simple but very powerful prayer. Here it is:
“Divine creator, father, mother, son as one… If I, my family, relatives, and ancestors have offended you, your family, relatives, and ancestors in thoughts, words, deeds, and actions from the beginning of our creation to the present, we ask your forgiveness… Let this cleanse, purify, release, cut all the negative memories, blocks, energies, and vibrations, and transmute these unwanted energies to pure light… And it is done.”
When you start using Ho’oponopono in your life, your recurring problems are cleansed, released, and erased. And they are replaced with Divine Love flowing through you. Often, we are so occupied and consumed by our fears and (small) problems and issues that we are not receptive to the Love of the Divine, we don’t even see it. But when you start practicing Ho’oponopono and start cleansing yourself and your memories, in fact, you give permission to the Divine to solve your problems.
And when this happens, and the Divine Love flows through you, you feel joy and happiness, and you know that everything will be all right. You feel empowered, happier, more energized, more responsible, and on purpose.
Aside from this prayer, you can also use the famous Ho’oponopono mantra: “I am sorry, please forgive me, thank you, I love you.” The great benefit of this mantra is that it’s very simple and easy to remember, but still very effective. You can use it anytime you want. This short four phrase mantra combines the power of repentance, forgiveness, gratitude, and transmutation, and you can also use it to release any problem, just like the prayer.
There are also numerous Ho’oponopono cleaning tools and techniques to assist you in your daily practice.
Other Ho’oponopono Prayers
There are also other Ho’oponopono prayers, which you can all find on this website.
This is another very powerful prayer of Morrnah Simeona, it is her favorite (karmic) cleansing prayer. According to her, it works best if you repeat it four times every time you want to release something.
“Spirit, Superconscious, please locate the origin of my feelings, thoughts of ……. (fill in the blank with your belief, feeling, or thoughts that you want to erase) ……. Take each and every level, layer, area, and aspect of my being to this origin. Analyze it and resolve it perfectly with God’s truth. Come through all generations of time and eternity. Healing every incident and its appendages based on the origin. Please do it according to God’s will until I am at the present, Filled with light and truth. God’s peace and love, forgiveness of myself for my incorrect perceptions. Forgiveness of every person, place, circumstances and events which contributed to this, these feelings, thoughts, and beliefs.”
There are also 2 prayers in Hawaiian, “I Am The I” and “The Peace of I”, you can find the English and Hawaiian version of both prayers on this page.
Erase Your Limiting Beliefs and Live the Life You Really Want
When you use the Ho’oponopono healing process, all your limiting beliefs and memories are released and deleted from your subconscious mind. All your fears, stress, worries, issues, and problems are neutralized and replaced by Divine Love and Light.
So when you practice Ho’oponopono regularly and incorporate it into your life, all your problems will be solved, and you will finally be able to find inner peace and experience true joy and bliss, and you will be able to receive Divine inspiration, which will guide you through life and towards your life purpose
Most people don’t realize that the Universe gives us exactly what we ask for, but often we are unaware of the things we ask because they are in our subconscious mind. Our reality is mostly created by our subconscious beliefs, memories, and programs.
So it’s very important we acknowledge this and take 100% responsibility for everything going on in our life because ultimately we manifested it and “asked” for it.
But the good news is, once we do this, and use Ho’oponopono, we have the power to cleanse and erase all this limiting memories and beliefs, and create instead the life we really want!
About the Author
Alexander Jones is passionate about personal development and spirituality, and enjoys writing about it. He is mostly interested in meditation yoga and Ho’oponopono, which he is practicing already for many years.
Life is tough. With the daily battles to be fought both on professional and personal levels, it may not come as a surprise why most people find themselves trapped in sadness. Though experiencing sadness is a part of life, lately, it has been observed that it is becoming life. Look around yourself, and you are sure to find more gloomy faces than the happy ones. But there are some amazing ways to cheer up so read further.
In your close group of friends and dear ones, at least 1-2 people will be there who are suffering from mental health issues or will come out telling that they do not feel good most of the time. Reasons may vary. That’s when you can step in to cheer them up. As per the study of the human body, there are seven different molecules in our brain responsible for positive emotions and happiness. These happy hormones are serotonin, dopamine, oxytocin, endorphin, endocannabinoid, and GABA.
When activated, the person is more likely to feel confident, joyful, and content, which is the need of the hour. If you wish to help your friend, coworker, family members feel happy most of the time, here are ways to cheer them up. The listed ways will increase the flow of happy hormones in their brain, thus saving them from deadly mental health issues of depression, anxiety, panic attacks, etc.
1. Take Them For Walks
Nature is the best healer. Encourage the person feeling sad to spend some time in nature. Go for walks with them, soak in the early morning sunshine, or spend time in the park. The fresh air, sunlight is known to boost Vitamin D and Serotonin levels, backed by scientific evidence.
2. Tell Them To Exercise
Exercising your brain and body is a good way to stay healthy and happy. Enrol yourself and people close to you in a yoga class. Alternatively, you and the person can stretch out in your home. Stretching and yoga will release tensions from the body, promote blood flow to the brain, and will make the person feel good.
3. Encourage Them to Meditate
Another yogic exercise for experiencing mental calmness and happiness. Meditation is a way of connecting with the present moment when a person no longer lives in the past or future, one is bound to feel joy. If you know someone who is battling with mental health issues, encourage them to meditate. Continuous practice will make a difference in their health and life.
4. Deliver Chocolate Cake
A chocolate cake is known to release endorphins and serotonin in the brain. The best way to cheer any person is to make a chocolate cake delivery at their place. Many reputed bakeries offer cake delivery in Bangalore, Mumbai, Delhi, Hyderabad, and almost all major and minor Indian cities.
5. Give Them Hugs
For times when words fail to heal, give a tight beary hug to the person. Human contact is known to boost oxytocin in the brain, thus releasing stress, and making a person happy. Quite evidently, why it’s known to be the Jaadu ki Jhappi!
6. Show Empathy, Not Sympathy
The person feeling low or sad doesn’t need your sympathy. Your sympathy can make him or her feel worse; therefore, if you really want to help, offer empathy. Make an effort to understand the person’s reason for sadness, thereby offering constructive solutions.
7. Pamper Them
Cheer up your loved ones by pampering them with spa coupons, aromatherapy, and massages. All these techniques will relax their body and rejuvenate their minds, eventually feeling good and happy. You too, can give a massage at home.
8. Make Them Feel Comfortable
Bottling up feelings can lead to chronic stress and other health issues. Always lend an ear to your loved ones. Make them feel that they can vent their problems to you and will not be judged. If they need the space to cry, give them that space. Be there for them, and cheer them up, always!
9. Embarrass Yourself to Elicit Laugh
The best medicine is laughter. When you feel the person around you is sad, one to make them laugh is to share with them memes or tell them jokes. Send them inspirational quotes, or read them something in a ridiculous way.
10. Love Them
The real test of love is during harsh times. When a person is sad or low, do not leave them alone. Go out of your way to make them happy. Seeing you making an effort to cheer them up will flood their brain with warm, loving effects of oxytocin.
The world needs more people who can make others laugh. Be the reason for someone’s happiness rather than sadness!
As teenagers, most of us kept diaries. We used to write what we were going through and then hide them somewhere safe. A diary was the only place we could confess our fears and struggles without being judged or punished by anyone.
It really felt good getting all of those thoughts and
emotions out of your chest and down on paper. Everything seemed clearer after
performing this exercise.
Most of us stopped using diaries when we reached
adulthood. As an adult, you are faced with struggles on a daily basis which may
result in stress, anxiety and depression. Journaling is as important today as
it were during your teenage years.
In fact, it is much more important for you to start
doing it now especially if you have children. If you are stressed or depressed,
your children will definitely be affected.
Journaling helps you gain control of your emotions. It
improves your mental health. Today, we are going to discuss how to journal for
mental health. But first, let’s understand effective journaling and its
Effective Journaling Defined
Effective journaling is a practice that helps you achieve
your goals or improve the quality of your life. Every person has
different perspectives and expectations when it comes to journaling. However,
the effects are always positive.
helps in clearing the mind and making crucial connections between thoughts,
emotions and behaviors. Mental illness is also reduced drastically. You might
be asking yourself how a piece of paper and a pen can impact your mental health.
It is surprising that such a simple practice does work. Especially for those
people struggling with mental illness.
Journaling uses both the left brain and the right
brain. It requires an individual to use the logical left side of the brain.
While the lefts side is occupied, the right side which is normally the creative
and emotional side is given the freedom to play and wonder. Journaling enhances
and expands your creativity which makes a huge difference in your life.
Benefits of Journaling
Journaling or writing in an expressive way boosts the
mood of individuals, enhances a
sense of well-being, reduces the symptoms of depression before a
crucial event such as an exam or job interview, reduces avoidance and intrusion
symptoms and improves memory.
Journaling is really beneficial to those with a
history of trauma or PTSD. Creative writing enhances mental health by guiding a
person to face his or her inhibited feelings. It helps him or her analyze
difficult or painful events and compose a clear narrative about his or her
For those without traumatic experiences, writing is
still beneficial to their mental health. Writing can make you aware of sneaky
unhealthy thought patterns and behaviors before they take control of you. It
helps in putting things in proper perspective. In fact, writing helps in
shifting from a negative mindset to a positive one thus improving your
For journaling to impact your mental health
positively, you need to have an appropriate method in place. Simply writing
words on a page may feel wonderful at the moment but there is little proof that
it will enhance your well-being and decrease your depression symptoms.
Journaling Effectively for Mental Health
The following tips will ensure your journaling or
expressive writing is comprehensive and constructive thus beneficial to your
Write in a personalized space that has no distractions
Write at least three times in a day
After writing, give yourself enough time to reflect
If you are journaling to overcome trauma, you do not have to
write about the traumatic event. Write what you are feeling at the moment.
Structure your writing the way you want.
Your journal is private. It belongs to you – not your
therapist, spouse, family or friends. You can always discuss your experience
with your therapist.
The Center of Journal Therapy has an effective
journaling guideline that can help you improve your mental health. When you are
journaling, keep in mind this simple acronym: WRITE
W – What are you
writing about? Think of your thoughts and feelings and what is going on in your
life right now. Think of your goals and what you are trying to avoid. Write it
down on paper.
R – Reflect or
review. Take a moment and be still. Breath calmly and focus. In this step,
mindfulness or meditation is important. When writing, focus on the present
moment with sentences such as “Today…”, “In this moment…” Start your sentences
with “I” statements such as “I think…”, “I feel…”
I – Investigate
your thoughts and emotions through writing. Just keep writing. If you feel you
have written everything or your mind starts wandering, take a moment and
reflect. Meditate. Or read what you have written and keep on writing.
T – Time yourself.
Write for at least five minutes or whatever time your therapist has advised
you. Write your start time and the projected end time at the top of your page.
Set an alarm or timer.
E – Exit in a
strategic way with introspection. Go through what you have written and take a
moment to review and reflect. Sum up everything in one or two sentences. Start
with statements like, “As I read this, I feel…”, “I am aware of…” If you have
an action plan or a series of steps to follow, write them down.
The Science Behind Journaling or Expressive Writing
The outcomes of journal writing are evident across the
world. Journaling is very effective in helping people identify and accept their
thoughts and emotions, manage stress and reduce or eliminate the symptoms of
It has been revealed that journaling affects physical
well-being. Michael Grothaus, an avid writer and journalist notes
that journaling strengthens the immune system, lowers blood pressure, improves
the quality of your sleep and keeps you healthier in general.
are other benefits for people struggling with mental issues.
Journaling Can Help You Manage Depression
Journaling is an effective tool in helping a person
manage his or her depressive symptoms. Keep in mind that journaling is not a
substitute for professional help especially when depression is severe. However,
it can be used together with various forms of therapy treatment.
writing has proved to manage depression in the following ways:
Journal writing reduces depression symptoms in women who are
struggling with the effects of intimate partner violence.
Writing a journal is as effective as cognitive behavioral
therapy when it comes to reducing depression symptoms in adolescents.
In some cases, expressive writing may not decrease the
frequency of intrusive thoughts in depressed people but it can moderate
depressive symptoms hence reduce the symptoms.
Journaling can reduce brooding and rumination among college
students. Brooding and rumination are the biggest factors of depressive
Individuals diagnosed with Major Depressive Disorder reported
lower depression scores after only 3 days of journal writing, twenty minutes
Journal writing gives them an avenue
to release negative thoughts and emotions and create a positive state of mind
which ultimately leads to a sense of well-being.
Journaling and Anxiety
Journaling is well-suited to help you deal with
anxiety. It always has positive outcomes. Barbara Markway, a popular
psychologist says that there is no better way to understand your thoughts and
emotions than to write them down. To address any problem, you have to know what
it is first. Journaling is tool that helps in identifying the problem and
getting it out.
writing positively affects your anxiety through:
Clearing and calming the mind.
Releasing negative feelings and stress.
Releasing negative thoughts.
Enabling you to explore your experiences with anxiety.
Helping you understand your successes and struggles.
Enhancing self-awareness and understanding about your
Tracking the progress of your treatment.
Journaling has helped students suffering from anxiety
by improving their engagement and enhancing meaning in the classroom.
Journaling and Stress Management
Journaling is great tool for anyone who wants to
manage his or her stress to prevent it from pushing him or her to anxiety and
depression. Keeping a journal will help you understand your emotions, connect
thoughts and experiences and release tension. Additionally, it can help you do
away with sources of stress to reach your goals.
can help you manage stress through:
Improving the functions of your mind.
Decreasing or eliminating several health conditions.
Strengthening the immune system.
Proper planning through considering several possible outcomes
of a situation.
Decreasing rumination while enhancing action.
Journaling and Recovery
Journaling can help you heal fast regardless of the
event, disorder or habit you are struggling with.
If you are struggling with the effects of trauma,
expressive writing will enable you to see the good side of life. It can change
your perspective and help you discover the advantages of the trauma you are
experiencing which ultimately reduces severe symptoms that come with trauma.
If you are struggling with an eating
disorder, journal writing can be a source of your healing and
recovery. Keeping a journal will help you stop avoiding issues and instead
confront them head on.
If you are grappling with a psychiatric condition,
expressive writing can help you understand your thoughts and stop worrying over
them. This will ultimately free up your mind to cope with stress and manage
One of the most traumatic events is the death of a
loved one. Journaling can help you deal with this as well. Expressive writing
will give you a chance to think about the loss and reduce severe symptoms that
come with grief. This works even for children dealing with the loss of a loved
To fully recover, journaling is an important exercise
because it allows you to write your thoughts, emotions and emotions. Doing this
maintains and solidifies your identity. It gives you a chance to reflect on
your experiences and rediscover yourself.
When You Have No Idea What to Write About
Some days, you will simply have no
idea what to write about. You should not put your journal away if this is the
case. Here are a few suggestions:
Describe an experience – Sometimes, all you can do to start
writing is describing what you worked on today or what you thought about. You
will definitely have more to say than you thought.
Affirmation – When you have run out of ideas and your
self-esteem is low, write affirmations such as, “I like myself” or “I am a
great writer.” After this exercise, you will find something to write about and
at the same time, boost your confidence and enhance your well-being.
Gratitude – Writing with gratitude
works like magic. Write about the people and everything in your life that you
are grateful for. Gratitude will help you get ideas to write on and enhance
Self-Analysis – Ask yourself deep questions such as “Who am
I?”, “What did I do right today?” and “What will I do differently next time?”
Once you answer these questions, ideas will start flowing in your mind.
Journaling has many positive outcomes for everyone.
However, it has its negative side such as dragging up memories that you forgot,
overwhelming emotions and pushing you into introspectiveness. The good news is
that its benefits far outweigh the disadvantages.
Journaling can help you manage stress, anxiety and depression. It is a tool that can improve your mental health. And you do not need to be a terrific writer to write down your thoughts and emotions. If you need help to process all your thoughts and emotions that can arise from journaling, try speaking to a licensed therapist.
Remember, your journal is private. Keep it somewhere safe after use. And write every single day.
Have you ever faced a situation when the day comes to an end, but you still haven’t finished the text that you have planned for today? You can blame yourself, your fate, your client, or a house elf. But in fact, most of such undone tasks lie in the lack of focus.
Nowadays, it is a great deal to focus on one
task. Every time you start doing something, the phone starts to vibrate from
the flow of incoming messages and notifications from social networks. Also,
when you use the internet, you are surrounded by various temptations. I
frequently suffer from the following thing: I start writing the article, then I
open a browser to find more information on the topic, and finally, I find
myself reading about deoxyribonucleic acid after an hour. Sounds familiar?
Nearly all of us dream of a universal recipe
that will make us stay focused, write immediately and productively. In truth,
though, there is none. I have tried out various methods found over the internet
and want to share with you those that have worked in my case. Maybe, my
experience will help you get more focused and tuned into writing.
1. Clean up the workplace
Your workplace may directly affect your productivity. Favorite mini-figures of superheroes, family photos, a bunch of colored papers, tangled cables, a couple of unfinished cups of coffee. Don’t give the mess a chance to get rid of you!
Messy or clean desktop – is an endless battle. Some people claim that disorder helps them generate an idea and they just don’t want to waste their time cleaning. Scientists have found out that a messy environment affects your ability to focus, so if you want to be more concentrated on your tasks, keep your workplace clean.
Get cables in order, buy the most beautiful cup and make it one and only for your drinks, and keep only the necessary things on your table. Use organizers to store your writing stuff and materials in one place and by hand. If you enjoy keeping hand-written notes, inspirational phrases, and pictures before eyes, use inspirational boards that you can buy in-store or make by yourself. Hang it near your workplace and enjoy!
Cleaning your table from useless and
distracting things will clean your thoughts and tune into the work. Let
cleaning the workplace be your everyday ritual.
2. Tidy up the desktop from applications and files
In the ideal world files like Untitled1.doc or
Mind_Blowing_Article_v.2.0 are renamed and kept in the appropriate folder on
your computer, not on your desktop. I have a bad habit of storing current (and
old) files on my desktop. But when I finally put everything in the right place,
I can’t help feeling the freshness and inspiration.
Compare these two screenshots of before cleaning and after. Feel the difference?
It is a good habit to make a big clean-up on your computer once a week or month. Clean the desktop and downloads the directory, delete old files and duplicated documents. I prefer to place the necessary application shortcuts in the taskbar for quick access.
3. Mute your mobile phone
It’s hard not to check your phone every hour. Recent research from Deloitte has shown that Americans check their phones52 times a day. Checking your phone gives you a false feeling of consuming new information and being needed. It comforts us when we are annoyed, upset or when we are bored. At the same time, it distracts us from really important things like writing.
Unless you are waiting for an urgent call, turn your mobile off. At least turn off notifications. Nowadays, most phones have an option to pick the contacts you wish to receive calls and messages from.
If you have an iPhone, you can use a “do not disturb” feature. To manage this feature, tap Settings > Do Not Disturb. Here you can set a specific time when you want to turn off notifications. Also, you can create a list of important contacts to receive calls from them. Check your phone for similar features.
If you still feel the passion for checking
your mobile, try to reduce this habit with a new one. For example, I write
several random phrases or words on paper sheets and move to the trash.
4. Block time-consuming websites
How much time do you spend on Facebook, Pinterest, and other time-wasting websites? On the one hand, many of them may be helpful for finding necessary information and inspiration for your articles. On the other side, it turns into a monster that eats time when you need to focus on writing.
To get rid of such websites, use one of the
following extensions for the Chrome browser:
block the list of websites that distract you from work. You can manage the list
by adding and deleting websites. The application is based on the Pomodoro
technique that aims to improve productivity by alternating 25 minutes of work
and 5 minutes of break.
Go F*ckingWork is a humorous but still useful extension that will keep you from distracting websites.
You can find similar extensions for other browsers in the productivity extensions section. And one more recommendation. Don’t keep several browsers on your computer. You may be tempted to open the desired website in another one.
5. Use simple text editing applications and online services
The primary aim of every writer is to write the text. If you are tired of the additional features and the bulk interface of your current text editor, try to use simple online editors and programs. Here are the most popular programs and charge-free services:
Calmly Writer. It’s an online text editor and also works as a Chrome extension. When you launch Calmly Writer, it will show you only the text entry area and nothing else. The format bar appears after you select the text. To access other options, you will need to click the menu button. The application automatically saves the document after you make any change. As a bonus for those who are in love with typewriters, you can turn on the typewriter sound.
FocusWriter. It is a simple writing environment available for Linux, Windows, and macOS. A simple interface, distraction-free writing text field, and intuitive design will be a savior for those who strive for simplicity. It’s free of charge and will meet the most demanding requirements of essay writers.
Zen Pen. Another one simple online text editor without superpowers. You have an option to save your text on your computer, format the text, set target word count, and switch day/night writing mode. Developers guarantee you a minimum of distractions.
6. Set deadlines and plan your time ahead
All great things start with careful planning. The plan helps to know your strength, stay focused on current tasks, and do everything on time. Planning is essential both for your work and personal life.
Take a habit to make to-do lists every day. If you are writing a voluminous work, write in parts and set daily goals for the word count. It’s a perfect formula for being a productive writer. Also, set the deadline. For many people, the deadline is the best tool to make something happen. So if you set yourself a deadline for a specific task – you raise the chance to do it.
Use the most convenient planning tool: notebook, planner, calendar, browser extension, or desktop/mobile application. Here are the most popular tools:
Googlecalendar. A classic tool for planning all spheres of your life. Available nearly on all devices has an intuitive interface and a great list of options.
Todoist. It’s a time-planner available as a mobile application, browser extension, and as a taskbar on PC and Mac. It’s a great tool to gather your recent and prospective tasks and goals in one place.
Wunderlist. A simple to-do list. Application available on various devices: iOS, Android, Mac, Windows, Chrome, and Kindle.
TeamweekButton. This extension will be helpful for those who work with services like GitHub, GitLab, Trello, Jira, Asana, Bitbucket, and Podio.
Win the Day. An eye-catchy Chrome extension that may help you achieve short- and long-term goals. You can set goals, daily targets, track the progress, and implement new habits.
7. Listen to the music
When your neighbors are too loud, or traffic sounds make you feel irritated, you need something to stay focused. The music can be a rescue. You may find out that one music serves well for brainstorming, while other help you keep doing routine tasks. Try out playlists created by other people or create one on your own. Experiment with music styles and find one that works for you the best.
8. Use a recorder
It’s a great way to record your thoughts while doing various things. For example, if you suddenly have caught a brilliant idea while writing an article, record it on a dictaphone. On the one hand, you can open a new file on your computer or write it by hand on a piece of paper. But I prefer to use a voice recorder – it’s my single place for my ideas and inspiration. It is easier to come back to writing after talking than turning from one writing to another. As if I will start writing something new, I will skip doing what I have planned. If you suffer from the same thing, try a voice recorder.
9. Learn to meditate
Meditation and mindfulness have become an essential part of those who keep with the progressive evolution. Today, many people practice meditation: office workers, artists, soldiers, scientists, athletes, and other people. It is an excellent non-pharmacological tool that helps improve attention, memory, verbal functions, and cognitive flexibility. Meditation is easy and doesn’t require specific knowledge. You can use meditation at your workplace, in the park, or on the way home. You won’t look strange or suspicious. If you haven’t practiced it yet, try it now!
Choose a comfortable position: sit or lie. Keep your back straight if you sit.
Breathe deeply. Mentally go through every part of your body with every breath you take. Start from the tips of your shoes and move up to the top of your head.
Try to feel all your body parts. Relax your body and fuel it with energy. Feel the warmth and calmness.
You can use such applications as Current, which will remind you when it’s time to meditate. Make it your habit.
All the methods from this article are a part of my daily struggle for being focused and productive. Sometimes they work, sometimes not. All in all, we are not machines. Try out different productivity approaches, experiment, and find those that work for you best. What does help you stay focused? What methods have you already tried?
Bio: Florence Clark is an aspiring writer and passionate traveler. Become a professional journalist is her biggest dream.
If you want to change your life for the better, you need to change the way you do things. More often than not, these “things” are your habits. The truth is – not everybody understands this fact. Not surprisingly, successful individuals got it. For many, success came just after they implemented empowering habits in more areas of their lives.
Morning rituals are extremely common amongst successful people. Why’s that? Because each day is a fresh start, and all of these individuals are doing their best to accomplish as much as they can on a daily basis. Let’s take a look at 10 life changing actions and habits that you can perform (on a daily basis) in order to improve your lifestyle and your chances of becoming a successful person:
1. Have a Well-Established Morning Routine
The morning routine is often repetitive, yet it’s an amazing way of creating control over your days. Once you clearly know what you need to do the first thing after waking up, you will be able to start fresh each morning, without feeling overwhelmed or stressed out about the tasks that you need to perform. Create your morning routine on a piece of paper. Then, the only thing you need to do is stick to it.
Wake up one or two hours earlier than you usually do, and you’ll soon notice the amazing benefits of this simple change. If you wake up before everyone else, you get a feeling of confidence and more sparks of motivation. Most importantly, you get extra time to do your morning routine or something else.
Most successful people exercise during their early hours. The reason is simple: exercise brings many physical and mental health benefits. After a jogging session (for example), you’ll feel that you can tackle more challenges, you’ll have more energy, and your dopamine levels will improve, making you happy that you’re alive.
Early hours are great hours for practicing meditation. Many successful individuals are meditating on a daily basis. Of course, they’re doing it for a reason: it helps. Even 15 minutes of meditation can have tremendous benefits for your health, productivity, and well being.
5. Introspection & Alone Time
When was the last time you took a moment to reflect upon your life? Successful people do it frequently, and it helps them manage probably busier lives than you. Life throws us many distractions, and we usually tend to wander away from our goals. Avoid that by planning some alone time every other morning from now on.
6. Healthy Food
A healthy breakfast is always a great way to start a productive day. “You are what you eat”. Successful people from all over the world have already understood that in order to bear with stressful lives, they need to insert the proper fuels into their body. Always start your mornings with something healthy for the stomach.
7. Plan Your Day
Planning is a great action that propels great results. Each morning, start by creating your to-do list. Those are the actions that really need to be taken care of. If you can plan and properly execute, you might be able to reach your goals in no time.
8. Work on The Most Important Project
The best way to speed up your results is to take care of the most daunting task the first thing in the morning. Usually, the hardest tasks or projects are also the most important ones. Many people procrastinate on them instead of actually focusing on what’s really important.
9. Note Down What You are Grateful For
Gratefulness can cure every type of sadness, disappointment, or stress. The moment you enter a state of gratefulness the moment you’ll feel that you are where you’re supposed to be. Morning hours are great for performing this habit, as you’re eliminating superficial thoughts that might be stuck in your head.
10. Visualize Your Success
Visualization is another commonly met habit among successful people. Visualization means imagining how success looks like, feels like, smells like, and so on. You need to develop a clear picture of what you want to accomplish in the future. Then, keep visualizing that picture over and over again each morning in order to emotionally connect with your goals.
Success leaves clues. If you were to know exactly what a successful person does and thinks during a normal day, you could model his habits and mindset up to the point where you’ll become successful yourself. Once you understand that success can be modeled, your pursuit does no longer have to look “impossible” because you know exactly what to do in order to get the same results as other people did.
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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.
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.
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!
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.
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.
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.
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.
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.
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!
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