#45min meditation

[thesoundeffectpodcast]

MEDITATION | 45MIN STRESS RELIEVER

Mindfulness-based clinical interventions such as Mindfulness-Based Stress Reduction (MBSR) typically recommend practicing meditation for 40-45 minutes per day. Spotify Tiktok: @soundpodcast Twitter: @Sound9Effect

[ros3ybabe]

60 Day Challenge: Day 5

I decided that at the end of this challenge, I'm going to add up the number of days I did my habits and see how many days I actually stuck to what I said I'd do. I really need to get better at time management tho. That's what's making this most difficult is a lack of time management.

Habit 1: Physical Fitness 💪

- What I Did: N/A

Habit 2: Study Japanese 🌸

- What I Did: 13min japanese flashcards + 45min italki lesson

Habit 3: Reading 📚

- What I Did: N/A

Habit 4: Meditation 🌊

- What I Did: 5 minutes of calming breath work, listening to lofi beats, silently repeating the affirmation "I am calm, happy, and at peace"

Habit 5: Self Care 💕

- What I Did: made my bed, morning shower + skincare, put away laundry, shower + night skincare, deep cleaned bathroom

I really want more days where I hit every target of mine. I know I'll get better at sticking to these 5 things as time continues. I am proud of myself for stating honest and consistent in the ways I have so far tho.

🎧 Song of The Day: Tick Tack by ILLIT

💞 Affirmation of The Day: I am calm, happy, and at peace

📚 Current Read: "What Alice Forgot" by Liane Moriarty

🏆Overall Rating For The Day: 4/10, wasn't the greatest

🎀 Recommendation of The Day: Mielle Rosemary hair oil is so good. I have thick hair already but when I tell you my hair has never been this long, I mean it. And I noticed more growth after I started using the hair oil and doing an entire hair oil routine (which I can share if you'd like, just comment and I'll do it!)

til next time lovelies 🩷

[lightuponearth]

daily log ₊˚⊹

today went great! didn't take much pics though so here's some meal pics of today instead lol

- woke up at 5am! decided to stay awake after morning prayer instead of going back to sleep and i understand now why people wake up at such an early hour. i managed to accomplish all of my tasks, and some more, by 10am.... i don't think i'm ever going back to waking up after 5am like this is perfect! the only thing is that i need to adjust my night routine and sleep earlier

- had a delicious lunch which was yoghurt mixed with protein and topped with brownsugar apples and peanut butter! very filling and very yum

- incorporated yoga in my morning routine as well today, did about 45mins of it paired with a meditation before and after finishing. it was soo calming and a great way to start my day

- i made a website using react! i followed along with a tutorial and it's a very simple to-do list website but i'm going to adjust the code and make it more enhanced so it has more features like subtasks, recurring tasks, etc. might make a post about it once i'm done

- watched the first two episodes of the umbrella academy's new season! it's a favourite show of mine and i'm so excited to see how this season goes, although i have seen some spoilers and well... hoping it still ends well

i hope you all are doing well! thank you for reading this far ♡

[thecheekyblog]

My 5 am routine

It all start with your night routine. To be able to start your day like a champion, you actually need to have a game plan the day before. You cannot plan on waking up at 5 if you sleep at 1am u know!

I do try few tips to easy myself into my bed! I try to stop eating around 7/8pm and do some stretching before bed. I noticed falling asleep faster doing so. Instead of watching a show that will be over simulating your brain, try to read a book.

Also, i am definitely in bed by 9 at the lasted every day and tried leaving my phone away as soon as i hit the bed.

AVOIDING AT ALL COST TIKTOK before bed. I can stroll on TikTok for over 45 min in a blink of an eye

Once, you are able to get in bed before 9am, set up your alarm for 5 am. And leave your phone as far as possible from your self to avoid hitting that snooze button!

So here is a simple routine to ease up your productive mornings

5am: waking up

5:00-5:30: 30min workout

5:30-6:25: 45min walk

6:30-7:00: Shower+Getting ready

7:00-8:00: YOU TIME! You can journaling, cleaning, making food etc whatever you feel like doing

Use that you time to reconnect, resource yourself with maybe a podcast or meditation. Let your morning be something that you are excited for! Something nice to your soul. It is your private and personal moment. Make your morning sacred.

Some days will be harder but the most important thing is to try everyday. Some day i will leave the bed at 6 but i will still try my best to wake up as early as possible to have those 5 steps accomplished. Eventually you will naturally be up early.

It is all about creating a new routine for yourself.

Hope it helps girlies.

[clarachuudiary]

🌷 this weeks habits (july 1st-7th)

🌷 monthly overview: click here

☀️ morning routine

♡ wake up at 5 am 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ take meds 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ oil pulling 🩷🩷🩷🩷🩷❤️❤️ ♡ journal & manifesting 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ brew tea 🩷🩷🩷🩷🩷❤️❤️ ♡ brush teeth 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ skincare 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ guasha 🩷🩷🩷🩷🩷❤️❤️ ♡ get ready 🎀 🩷🩷🩷🩷🩷❤️❤️

☁️ daily routine

♡ take supplements 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ 5 new songs & keep up with pods 🩷🩷💔🩷🩷❤️❤️ ♡ read 10 pages fiction🩷🩷🩷🩷🩷❤️❤️ ♡ study 4h 🎀 🩷🩷🩷🩷🩷❤️❤️

⭐️ night routine

♡ brush teeth 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ hair care 🩷🩷🩷🩷🩷❤️❤️ ♡ skincare 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ guasha 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ plan tomorrow 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ tidy for 10 min 🩷🩷🩷🩷🩷❤️❤️ ♡ journal & manifest 🎀 🩷🩷🩷🩷🩷❤️❤️ ♡ meditate 🩷🩷🩷🩷🩷❤️❤️ ♡ in bed by 11pm 🎀 🩷🩷🩷🩷💔❤️❤️

🌸 my 75 soft? hard? medium? challenge 🎀

♡ eat well & no alcohol 🩷🩷🩷🩷🩷❤️❤️ ♡ drink 3,5 liters per day 🩷🩷🩷🩷🩷❤️❤️ ♡ 2x 45min workouts (1x outside) 🩷🩷🩷🩷🩷❤️❤️ ♡ 10 pages of nonfiction reading 🩷🩷🩷🩷🩷❤️❤️ ♡ take a progress picture everyday 🩷🩷🩷🩷🩷❤️❤️ ♡ spend at least 30 mins on a hobby 🩷🩷🩷🩷🩷❤️❤️ ♡ no procrastination 🩷🩷🩷🩷🩷❤️❤️

legend: 🎀 - priority | ❤️ - to do | 💔 - skipped | 🩷 - done last updated: july 5th, 2024

[letsberealgenz]

4 small habits that will change your life forever (I MEAN IT)

Do you know something? I skipped an event’s lunch just to share this with you because I know this is something that is about to change or impact so many people’s life positively. I can’t keep this anymore longer. I need to break the egg.

I’m about to share with you 4 habits that changed my life forever. Or should I say this?

My life completely transformed overnight when I began these habits and what’s interesting is when I began this in an asynchronous manner. (YES IT IS POSSIBLE)

Usually you would hear phrases from expert claiming it’s easier to begin with 1 tiny habit at once and slowly start adding the others right?

What if I told you I am a living proof of you can do it all together in fact what if I told you this? These habits correspond to one another. It is so interconnected where you can’t skip one of it without another.

The first habit is meditating. I know I keep mentioning this habit but for real I will keep doing it because of this my entire life took a 360° turn. I will always be amazed how this ONE habit affects EVERY area of our human life. If you want to know the secret, the hack and the magic of how meditation can transformed your life completely in a positive way. I would highly encourage you to read or watch this.

The second habit is definitely reading. Reading the right books is the ultimate key here. Here’s the hack. Listen closely.

~ If you take the book which you’re reading as your virtual mentor then you’re about to receive free mentorship/tips/tricks and the most important WISDOM from your mentor.

~ The author is actually sharing with you the wisdom that he/she have gained probably in a really difficult or after years of living. Therefore if you can highlight, absorb and find the best way to apply this WISDOM into your life. Then this is going to be a GAME CHANGER.

~ Why? Because you are able to bypass or reach your goal/destination faster compared to someone whom is just reading for the sake of reading.

“Reading is only beneficial if you know how to apply that knowledge into your life.”

The third habit is exercising. Yes I know you are done hearing this over and over again. I feel you man but what if I told you this? Working out doesn’t need to be difficult anymore in fact it can be your best friend if you know this hack of mine:

~ Do whatever: dance, yoga, running, walking, jogging, swimming or literally any act that makes you SWEAT. You just need to let go of the toxins and energy that have been contained within you. That’s it!

~ Your workout just need to be fun. Find something that resonates with you well. As if you really love doing it and you look forward to it. In that way it’s not going to be difficult. You don’t need a “specific” 30–45mins of workout, visiting the gym, paying membership or etc.

~ In fact if you know this hack you can literally let yourself free. Be flexible with your workout routine. Don’t commit or fit yourself into a specific “workout regime” instead be flexible. Every day is going to be different. Some day you have more time to workout or in fact some day your plate is full.

The final habit is journaling. Journaling changed my life especially it impacted my mental health positively. Now I know a safe way to express myself wholeheartedly without any fear of judgment. It’s free therapy I swear. If you treat journaling like you’re speaking to your therapist, ahhh you’re about to unleash the greatest magic of life.

~ In fact I take journaling pretty seriously now after years of sticking it into my daily routine. It is a form for me to begin my day writing down my affirmations, my goals, my to-do list that is highly aligned with my goals and also writing daily gratitude.

~ You’re not going to believe this but your heart and your entire being feels so much lighter once you’ve write it down. Because before this it was all in your head/mind and now you can actually see it in reality on a piece of paper. This way you’re more calm and organized.

~ Instead of having all that 20 to-do list, now you’re about to minimize it into a handful that actually aligns with your true purpose. That way you’re not having a busy day instead you’re about to have the most productive day of your life.

Now why do I say all these habits need to be performed together to actually reap the ultimate benefit?

Let me make this really easy for you.

When you meditate the first thing in the morning, you’re setting your mind, your body, your heart, your soul and your entire being in the most sublime peaceful manner. You’re calm now. You are training your mind to be in full control before your day actually starts being really busy.

Instead of thinking or going through your entire day in your mind when the first thing you get up. Now you are actually looking forward to take care of yourself, get yourself geared up in the most positive manner in order to give the best version of yourself throughout your day.

After meditating, even though you take just a couple of minutes to read you are actually boosting your mind. You are taking effort to grab that wisdom from the book and finding a way on how to apply that in your life.

Stretching or working out comes into play as you want your blood circulation to be running efficiently to get you boosted up before you take on the day.

Lastly journaling. Write it down. Everything down so that you know exactly what you need to do in order to have a PRODUCTIVE day not just a busy day. There is a vast difference there.

That’s it. Once you know the gist of how powerful these 4 small habits are you are on your way to your best life. I promise you this.

Yours, Asrajjit Kaur

[ninjasmart]

What to do to raise my vibration?

You have some self-imposed negative beliefs. They tie you down. You need to meditate, that means - stay for 30-45min to an hour tying not to have any thoughts. Do that each day for a week and soon those negative anchors will popup in your head.

[hausofasseveration]

Guided Quantum Jump Meditation: $100k/Month Hemi-Sync Frequency

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[liminalgoddessworld]

"Winter - Go Deep" is now available.

Click here to download.

Your email address will never be shared with a 3rd party. I do not send marketing emails. The only emails you will ever receive from me will contain value-laden new releases. People who downloaded the "Autumn - Go Within" guide did not hear from me until yesterday when I sent the Winter guide and that will not change.

If you would like a personalised planner developed to align with your birthday or star sign or whatever it is that matters to you, hit me up. We will have a 30-45min conversation about you and your planner needs, and then I will write, design, and develop it for you.

Below, some pages from a personalised journal for a client (name removed) whose only instruction to me was "I'm Christian, it's for spring, and it must have cherry blossoms on it." After a lot of meditation and sitting in silence to 'hear,' I went to work. She was very happy! 🤗👌

If she wants to print it she can, it's all laid out so all she has to do is send it to a printer and she will get a perfect-bound, personalised journal with reflection prompts specifically developed for her. And it's optimised for digital use so all that 'it's just white space"? Fillable. The contents page? Clickable.

To download Winter - Go Deep, click here.

[everythingisliminal]

Day 29 of 75 Hard Soft

Yep, I'm a softie now. On day 27 I was so depressed I had to sit down and figure out what needed to change. The stress and tasks of 75 Hard were preventing me from getting enough sleep & tending to dishes, cooking, vacuuming, etc. I do not do well in a dirty space.

So! I shifted to 75 Soft, because I NEED to be better about self-care. New daily rules/goals:

1. Take a progress picture 📸

2. 10 pages nonfiction reading. Currently reading Rest is Resistance by Tricia Hersey 📖

3. Follow a diet. Get in 100g protein, keep in mind what's healthy for a black bear. No gluten. I can have sugary fun drinks when I meet up with friends and I can have a serving of dark chocolate each day because it genuinely makes me feel better 🧋🍫

4. Drink 90+ oz water. I can have inclusions! So tea, medicinal powders, electrolytes all count because I know they're hydrating my body and are as positively transformative as water 🍵

5. At least one 45min workout. I'll probably still do the equivalent of 2 workouts most days because I enjoy gym time with my friend and running trails in prep for my 5 mile race, but now there's no do-or-die stress about it. If I want to pick up litter in the AM then only do 20min of stretching in the PM, that's fine ⏳

6. 15-45min of tidying each day. I've been needing this. So bad. So have my plants 🪴

7. Get in +1 self care activity. This could be meeting up with friends, playing guitar, using a bath bomb, making tea, meditating, crochet, doing nothing but listening to music, etc. Just slowing down and enjoying me time 🪁

8. Bedtime 9:30PM. I can do quiet activities in bed, but that's the end of YT / social media 🛌

Stress, be gone with ye!

[lemonflowercat]

75 soft: day 2

[x] morning walk/run or yoga x6/w

this morning was genuinely one of my favourite mornings of the year.

the walk was gorgeous with all the mist; suzie ran around like a happy puppy. Koka was soft, warm, fluffy and cuddly, and he shared treats with his friend from across the wall. piano jazz lilted as a spicy ginger tea brewed on the stove. I cooked myself a delectable breakfast (if i may say so myself) - a zucchini omelet with some grated cheese and oregano, and vanilla Greek yogurt with oats and chia seeds, topped with pan roasted apples, bananas and toasty coconut sprinkles. <chef's kiss> 10/10 slow and beautiful morning.

[x] meditate x at least 15min every afternoon

[x] study 42h/w: 39h 10m 34h 30m to go

study vibe for the day ft. my suzu-boo and oxalis wilting in the pre-summer sun

[x] evening wxo x6/w

did 45min of full body isometrics - super satisfying. the slow focused-ness of it is perfect for PMS energy.

[x] [x] [x] 1 raw veggie or a fruit x3 meals

- vanilla Greek yogurt with oats and chia seeds, topped with pan roasted apples, bananas and toasty coconut sprinkles

- a bowl of green grapes for a mid-morning-studysesh snack

- juicy pineapples for post dinner dessert craving

[x] 1400cal x6/week

[x] progress picture/day x6/w

[x] 2.5L of water/day

[x] brush before bed

[x] no media consumption (one movie/d allowed) - for freezes and PMS days

watched Book of Clarence - about halfway through. i'm curious to see where the movie goes - it's one of those movies where i can form an opinion only once i've watched the whole thing. for now, all i can say is, i really like the music! this one's my favourite:

[berenwrites]

Music is the Key!

I have come to the stunning conclusion (so, no surprise to anyone but me) that music is the key to getting me to exercise without it being a complete nightmare.

I've been boxing to music for a while with my PT - I'm up to 9 songs now, all Måneskin. He has a playlist on his phone for me that we work through. I sit on a yoga ball (ankles don't work and I have zero balance/leverage when standing) and punch a bag in time with the music, and it really gets my heart going and exercises my upper body.

Nobody asked, but here is my currently playlist:

Gossip (start off with a real banger I can sing along to)

I Wanna Be Your Slave (likewise)

Zitti e Buoni (slow it down a bit, get some harder hits in)

In Nome Del Padre (likewise)

Supermodel (speed it up again)

Mammamia (and again, and make it a bit longer)

Baby Said (keep the pace)

Gasoline (get the blood pumping)

Mark Chapman (really exciting, even though it's longer and faster, so can get to the end of it without sliding off my ball in a heap)

The repeating rhythms end up kind of meditative - great time for thinking about new plots for fiction too. Half a brain keeping time, half a brain on a different plane of existence - perfect 😝.

And yesterday I discovered it works on the exercise bike too (was trying to take a short walk every day to exercise my lower half, but my ankles were objecting and I was leaning on my crutches so hard it buggered up my shoulder, so we investing in a new inside bike). I had tried everything, watching TV (didn't keep my brain occupied enough), reading a book (only works with very specific books), doing Duolingo (too many silences allowing my brain to switch back), and then I put YouTube music on my phone too.

Good thing is I can do Duolingo too, because I do speaking exercises when on the bike because typing is hard when pedaling! And it pauses the music automatically for the speaking exercises so I can have both running at the same time.

I think it's the rhythm that really helps, keeps me pedalling at a constant rate and stops me thinking about being uncomfortable.

For those wondering, I was listening to Gunship and their Dark All Day album yesterday. Good music and vampires - win/win!

It is a sad fact that not being a small lass, no matter the comfy saddle and the proper bike trousers, my bits are going to get squashed when cycling. Music does not cure this, but it stops me thinking about it, and a little rearranging every now and then means I don't do myself a mischief 😝.

Yesterday I went from my usual 15mins to 22mins without feeling like I was going to keel off the side of the bike. I count this as a win. I'm aiming for about 45min to an hour in the end, but we've only had the bike for a couple of weeks, so I'm building up slowly.

Still, a small victory is good for the soul.💖💖💖

[acatablr-blog]

Day 2 of cariñitos.

I listen a podcast per 7min.

• Todo pasa como tiene que pasar.

• Tienes las herramientas que necesitas para hacerle frente a la vida.

• siempre vale la pena volver a amar.

• si tú crees en ti, nadie te podrá parar.

• la vida es más corta de lo que parece.

45min of hiking.

I made a salad with four lettuce leaves, a tomatoe and two Kebabs.

one miniarepa with a slice of provolone cheese, turkey ham and avocado.

A leaves of multi grains bread, slice of jack cheese and avocado.

Till yet I don't have to eat on entire evening.

12 minutes of meditation.

[vintagedynamite]

2023 habits:

oil pulling 

flossing before brushing teeth

wash face twice a day

workout for 45mins-1hr a day 4 times a week

30 minutes of reading

no eating after 9pm

7 hours of sleep

regular facials

mani and pedis

eyebrow threading

monthly massages

brazilian waxes and underarms

hybrid lashes

glossy clear skin

sweet perfume

high credit score

networking

self love

boundaries 

museums

trips out the countries

fresh flowers

brunch with girls

solo dates/vacations

styling/creative directing

pilates 2x a week

dating

meditating morning and night

[mewwon]

went to my first buddhist addiction meeting tonight. it was so great I loved it we did guided meditation for like 45min and then all the recovery stuff if you’ve been to a 12 step program u know but it was so beautiful I was so grateful to be there and that I could attend and I started tearing up so many times throughout it because I was so excited to keep going to the meetings and for this step in my life

[onlydopetees]

Today I mainly focused on my chakra alignment and some energy work but I can say I'm in harmony and it feels GREAT I got so deep in meditation I almost floated away. 45mins was the longest meditation so far I have noticed that I'm getting better at this. It's also an added benefit my spirit companion enjoyed it to. I'm very fortunate that they are with me. They definitely keep me on my toes .. as I'm typing this I feel them looking over my shoulder starring at the screen as I type.