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George Bernard Shaw, (born July 26, 1856, Dublin, Irelanddied November 2, 1950, Ayot St. Lawrence, Hertfordshire, England), Irish comic dramatist, literary critic, and socialist propagandist, winner of the Nobel Prize for Literature in 1925.

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George Bernard Shaw is famous for his role in revolutionizing comedic drama. He was also a literary critic and a prominent British socialist. Shaws most financially successful work, Pygmalion, was adapted into the popular Broadway musical My Fair Lady. He won the Nobel Prize for Literature in 1925.

George Bernard Shaw was born in Dublin, Ireland, as the youngest of three children. He was raised in genteel poverty, and his mothers career as a professional singer influenced his interest in music, art, and literature. He remained relatively impoverished throughout his 20s, trying his hand at novel-writing several times to no avail.

George Bernard Shaw wrote rather unmemorable fiction throughout his 20s and early 30s. In 1885 the drama critic William Archer recruited Shaw to write book, art, and musical reviews in various publications. In 1895 Shaw began writing for the Saturday Review as a theatre critic, and from there he began to write his first plays.

George Bernard Shaws plays are thematically diverse. He wove threads of humour and romance between analyses of contemporary hypocrisies and social tensions. About the beginning of the 20th century, Shaw began affixing lengthy prefaces to his plays that engaged more deeply with their philosophical foundations.

In the mid-1880s George Bernard Shaw joined the Fabian Society, a newly formed socialist club for middle-class intellectuals hoping to transform English society through culture. He remained a socialist for the rest of his life. He also became a pacifist and an antiwar activist, attracting much criticism during World War I.

George Bernard Shaw was the third and youngest child (and only son) of George Carr Shaw and Lucinda Elizabeth Gurly Shaw. Technically, he belonged to the Protestant ascendancythe landed Irish gentrybut his impractical father was first a sinecured civil servant and then an unsuccessful grain merchant, and George Bernard grew up in an atmosphere of genteel poverty, which to him was more humiliating than being merely poor. At first Shaw was tutored by a clerical uncle, and he basically rejected the schools he then attended; by age 16 he was working in a land agents office.

Shaw developed a wide knowledge of music, art, and literature as a result of his mothers influence and his visits to the National Gallery of Ireland. In 1872 his mother left her husband and took her two daughters to London, following her music teacher, George John Vandeleur Lee, who from 1866 had shared households in Dublin with the Shaws. In 1876 Shaw resolved to become a writer, and he joined his mother and elder sister (the younger one having died) in London. Shaw in his 20s suffered continuous frustration and poverty. He depended upon his mothers pound a week from her husband and her earnings as a music teacher. He spent his afternoons in the British Museum reading room, writing novels and reading what he had missed at school, and his evenings in search of additional self-education in the lectures and debates that characterized contemporary middle-class London intellectual activities.

His fiction failed utterly. The semiautobiographical and aptly titled Immaturity (1879; published 1930) repelled every publisher in London. His next four novels were similarly refused, as were most of the articles he submitted to the press for a decade. Shaws initial literary work earned him less than 10 shillings a year. A fragment posthumously published as An Unfinished Novel in 1958 (but written 188788) was his final false start in fiction.

Despite his failure as a novelist in the 1880s, Shaw found himself during this decade. He became a vegetarian, a socialist, a spellbinding orator, a polemicist, and tentatively a playwright. He became the force behind the newly founded (1884) Fabian Society, a middle-class socialist group that aimed at the transformation of English society not through revolution but through permeation (in Sidney Webbs term) of the countrys intellectual and political life. Shaw involved himself in every aspect of its activities, most visibly as editor of one of the classics of British socialism, Fabian Essays in Socialism (1889), to which he also contributed two sections.

Eventually, in 1885, the drama critic William Archer found Shaw steady journalistic work. His early journalism ranged from book reviews in the Pall Mall Gazette (188588) and art criticism in the World (188689) to brilliant musical columns in the Star (as Corno di Bassettobasset horn) from 1888 to 1890 and in the World (as G.B.S.) from 1890 to 1894. Shaw had a good understanding of music, particularly opera, and he supplemented his knowledge with a brilliance of digression that gives many of his notices a permanent appeal. But Shaw truly began to make his mark when he was recruited by Frank Harris to the Saturday Review as theatre critic (189598); in that position he used all his wit and polemical powers in a campaign to displace the artificialities and hypocrisies of the Victorian stage with a theatre of vital ideas. He also began writing his own plays.

When Shaw began writing for the English stage, its most prominent dramatists were Sir A.W. Pinero and H.A. Jones. Both men were trying to develop a modern realistic drama, but neither had the power to break away from the type of artificial plots and conventional character types expected by theatregoers. The poverty of this sort of drama had become apparent with the introduction of several of Henrik Ibsens plays onto the London stage around 1890, when A Dolls House was played in London; his Ghosts followed in 1891, and the possibility of a new freedom and seriousness on the English stage was introduced. Shaw, who was about to publish The Quintessence of Ibsenism (1891), rapidly refurbished an abortive comedy, Widowers Houses, as a play recognizably Ibsenite in tone, making it turn on the notorious scandal of slum landlordism in London. The result (performed 1892) flouted the threadbare romantic conventions that were still being exploited even by the most daring new playwrights. In the play a well-intentioned young Englishman falls in love and then discovers that both his prospective father-in-laws fortune and his own private income derive from exploitation of the poor. Potentially this is a tragic situation, but Shaw seems to have been always determined to avoid tragedy. The unamiable lovers do not attract sympathy; it is the social evil and not the romantic predicament on which attention is concentrated, and the action is kept well within the key of ironic comedy.

The same dramatic predispositions control Mrs. Warrens Profession, written in 1893 but not performed until 1902 because the lord chamberlain, the censor of plays, refused it a license. Its subject is organized prostitution, and its action turns on the discovery by a well-educated young woman that her mother has graduated through the profession to become a part proprietor of brothels throughout Europe. Again, the economic determinants of the situation are emphasized, and the subject is treated remorselessly and without the titillation of fashionable comedies about fallen women. As with many of Shaws works, the play is, within limits, a drama of ideas, but the vehicle by which these are presented is essentially one of high comedy.

Shaw called these first plays unpleasant, because their dramatic power is used to force the spectator to face unpleasant facts. He followed them with four pleasant plays in an effort to find the producers and audiences that his mordant comedies had offended. Both groups of plays were revised and published in Plays Pleasant and Unpleasant (1898). The first of the second group, Arms and the Man (performed 1894), has a Balkan setting and makes lighthearted, though sometimes mordant, fun of romantic falsifications of both love and warfare. The second, Candida (performed 1897), was important for English theatrical history, for its successful production at the Royal Court Theatre in 1904 encouraged Harley Granville-Barker and J.E. Vedrenne to form a partnership that resulted in a series of brilliant productions there. The play represents its heroine as forced to choose between her clerical husbanda worthy but obtuse Christian socialistand a young poet who has fallen wildly in love with her. She chooses her seemingly confident husband because she discerns that he is actually the weaker man. The poet is immature and hysterical but, as an artist, has a capacity to renounce personal happiness in the interest of some large creative purpose. This is a significant theme for Shaw; it leads on to that of the conflict between man as spiritual creator and woman as guardian of the biological continuity of the human race that is basic to a later play, Man and Superman. In Candida such speculative issues are only lightly touched on, and this is true also of You Never Can Tell (performed 1899), in which the hero and heroine, who believe themselves to be respectively an accomplished amorist and an utterly rational and emancipated woman, find themselves in the grip of a vital force that takes little account of these notions.

The strain of writing these plays, while his critical and political work went on unabated, so sapped Shaws strength that a minor illness became a major one. In 1898, during the process of recuperation, he married his unofficial nurse, Charlotte Payne-Townshend, an Irish heiress and friend of Beatrice and Sidney Webb. The apparently celibate marriage lasted all their lives, Shaw satisfying his emotional needs in paper-passion correspondences with Ellen Terry, Mrs. Patrick Campbell, and others.

Shaws next collection of plays, Three Plays for Puritans (1901), continued what became the traditional Shavian prefacean introductory essay in an electric prose style dealing as much with the themes suggested by the plays as the plays themselves. The Devils Disciple (performed 1897) is a play set in New Hampshire during the American Revolution and is an inversion of traditional melodrama. Caesar and Cleopatra (performed 1901) is Shaws first great play. In the play Cleopatra is a spoiled and vicious 16-year-old child rather than the 38-year-old temptress of Shakespeares Antony and Cleopatra. The play depicts Caesar as a lonely and austere man who is as much a philosopher as he is a soldier. The plays outstanding success rests upon its treatment of Caesar as a credible study in magnanimity and original morality rather than as a superhuman hero on a stage pedestal. The third play, Captain Brassbounds Conversion (performed 1900), is a sermon against various kinds of folly masquerading as duty and justice.

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George Bernard Shaw | Biography, Plays, & Facts ...

Five Steps to Becoming a Life Coach Step 1 Choose a niche

Coaching is a vast field, so professionals have a myriad of niches to choose from. This helps coaches market their services to a specific type of clientele and gives potential customers confidence that the coach has expertise helping people with their unique challenges. Some of the possible areas of specialization for life coaches include:

Helping people improve different areas of their life is a big responsibilityand requires specialized training to be effective. During training, prospective coaches learn the psychological principles of coaching, how to conduct a coaching assessment to determine clients needs, ethics in coaching, and communication skills. In order to get the best results from their training, students should find a program that has been accredited by industry associations like the International Coach Federation.

Earning a certification in addition to a degree can go a long way toward gaining the trust of potential clients. Credentials, which are provided by professional associations like the International Coach Federation and the International Association of Coaching, requires expertise and demonstration of high work standards.

For example, the International Coach Federation offers a Professional Certified Coach certification that requires professionals to have 500 hours of coaching experience450 of which must be paidas well as at least 25 clients. In addition, people who apply for this certification must successfully complete the Coach Knowledge Assessment, which tests on their understanding of coaching agreements, ethical guidelines, active listening skills, goal setting, and accountability.

Similarly, those who want to earn the Master Masteries Coach designation from the International Association of Coaching must complete a series of tests to demonstrate their knowledge of coaching principles. In addition, candidates for this certification must submit recordings of their coaching sessions with clients in order to be evaluated for the associations coaching masteriessuch as the ability to actively listen and help clients set clear intentionsinto their sessions.

In order to get certain legal protections as a business owner, life coaches can get a business classification, such as a Limited Liability Company or Corporation designation.

Although life coaches are not required to carry insurance, getting coverage can help protect their business and give clients peace of mind.

Yes. One way to attract customers is to take advantage of opportunities to connect with them. Attending networking events geared toward people in their niche allows life coaches to meet the kinds of clients they want to work with.

Getting the word out is important for any business, especially one that is in its early stages. Placing ads in targeted publications can help life coaches get the exposure they need to boost their business.

Websites, blogs, and social media pages can act as the online face of a life coachs business. Also, this can be an affordable alternative for those who cant pay for other forms of advertising.

Sharing positive feedback from clients can help life coaches gain the trust of prospective customers. Life coaches should ask their regular clients to write a testimonial they can use on their website and in promotional materials.

According to PayScale, the median salary for life coaches is $46,678. However, there is a wide range of what people can earn, with the lowest earners making about $28,000 and the highest earning $92,000. However, coaches are not necessarily locked into these salary figures: Since many coaches are self-employed, theyre able to determine their own hourly rates. As a result, life coaches may charge hourly fees of over $300, depending on their training and level of experience, according to a report by the International Coach Federation. Also, coaches who work with executives can make up to $500 per hour, according to Forbes.

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How to Become a Life Coach: Steps and Advice

Did you know that there are as many meditation techniques as there are sports? And the only way to find out the best types of meditation for you is to try them.

As you may know, meditation has dozens of benefits, and everybody is doing it. You look for information online or on a bookstore, and see that there are a LOT of different styles of meditation. You wonder which way is best for you.

This is a very important question. Different types of meditation have different benefits. Some of them will work better for you than othersjust like different sports or diets work better for some people than for others.

There are literally hundredsif not thousandsof types of meditation, so here I will explore only the most popular ones. The purpose of this article is to help you experiment different meditation techniques, and find the ones that works best for you.

Finding the right style for you, and practicing it with the right approach, is one of the three essential Pillars of Meditation.

There is no cookie-cutter approach to meditation. You need to experiment many, and find the one that works best for your unique needs and personality. The type of meditation that is most helpful against anxiety, for instance, is not necessarily the best one against depression or for spiritual awakening.

If you prefer more dynamic meditation techniques, have a look at my walking meditation guide. Or, if you already have some experience with meditation, you might enjoy reading about the meditation experiments I was doing while writing this post.

The advice regarding the posture of meditation is very similar among the different styles of seated practice, so I will go into more detail about it only once, when talking about the first technique (Zen meditation).

I have strived to include a Is it for me? section, with general observations about each practice. Keep in mind these are tentative; they are there to give some direction, and potentially any person could feel attracted to any of these modalities.

This article does NOT tell you which isthe best type of meditation because there is no such thing, and Im not here to create controversy. Also, I have here focused more on meditative practices; I may write another article on other similar practices, that are more about relaxation or contemplation.

If you are a beginner, you may also enjoy the post on meditation tipsand meditation for beginners how to build the habit.

On the other hand, if you are looking for the historical background of how meditation developed over the centuries, check out my history of meditation article.

By the way, do you want to have a PDF version of this article, for easy future reference?

Scientists usually classify meditation based on the way they focus attention, into two categories: Focused Attention and Open Monitoring. Id like to propose a third: Effortless Presence.

Focusing the attention on a single objectduring the whole meditation session. This object may be the breath, a mantra, visualization, part of the body, external object, etc. As the practitioner advances, his ability to keep the flow of attention in the chosen object gets stronger, and distractions become less common and short-lived. Both the depth and steadiness of his attention are developed.

Examples of these are:Samatha (Buddhist meditation), some forms of Zazen, Loving Kindness Meditation, Chakra Meditation, Kundalini Meditation, Sound Meditation, Mantra Meditation, Pranayama, some forms of Qigong, and many others.

Instead of focusing the attention on any one object, we keep it open, monitoring all aspects of our experience, without judgment or attachment. All perceptions, be them internal (thoughts, feelings, memory, etc.) or external (sound, smell, etc.), are recognized and seen for what they are. It is the process of non-reactive monitoring of the content of experience from moment to moment, without going into them. Examples are: Mindfulness meditation, Vipassana, as well as some types of Taoist Meditation.

Its the state where the attention is not focused on anything in particular, but reposes on itself quiet, empty, steady, and introverted. We can also call it Choiceless Awareness or Pure Being. Most of the meditation quotes you find speak of this state.

This is actually the true purpose behind all kinds of meditation, and not a meditation type in itself. All traditional techniques of meditationrecognize that the object of focus, and even the process of monitoring, is just a means to train the mind, so that effortless inner silence and deeper states of consciousness can be discovered. Eventually, both the object of focus and the process itself is left behind, and there is only left the true self of the practitioner, as pure presence.

In some techniques, this is the only focus, from the beginning. Examples are: the Self-Enquiry (I am meditation) of Ramana Maharishi; Dzogchen; Mahamudra; some forms of Taoist Meditation; and some advanced forms of Raja Yoga. In my point of view, this type of meditation always requires previous training to be effective, even though this is sometimes not expressly said (only implied).

Zazen ()means seated Zen, or seated meditation, in Japanese. It has its roots in the Chinese Zen Buddhism (Chan) tradition, tracing back to Indian monk Bodhidharma (6th century CE). In the West, its most popular forms comes from Dogen Zenji (1200~1253), the founder of Soto Zen movement in Japan. Similar modalities are practiced in the Rinzaischool of Zen, in Japan and Korea.

It is generally practiced seated on the floor over a mat and cushion, with crossed legs. Traditionally it was done in the so-called lotus or half-lotusposition, but this is hardly necessary. Nowadays most practitioners sitlike this:

Or on a chair:

Images courtesy of Zen Mountain Monastery

The most important aspect, as you see in the pictures, is keeping the back completely straight, from the pelvis to the neck. Mouth is kept close and eyes are kept lowered, with your gaze resting on the ground about two or three feet in front of you.

As to the mind aspect of it, its usually practiced in two ways:

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Zazen is a very sober meditation style, and you can easily find a lot of strong communities practicing it, as well as plenty of information on the internet. There is a lot of emphasis in keeping the right posture, as an aid for concentration. It is usually practiced in Zen Buddhist centers (Sangha), with strong community support.

In many of them you will find it coupled withother elements of Buddhist practice: prostrations, a bit of ritualism,chanting, and group readings of the Buddha teachings. Some people will like this, others wont. Personally, I practiced zazen in a Buddhist group for 3 years, and I found that those elements and a bit of formality can also help create a structure for the practice, and in themselves they are also meditative.

Vipassana is a Pali word that means insight or clear seeing. It is a traditional Buddhist practice,dating back to 6th century BC.Vipassana-meditation, as taught in the last few decades, comes from the Theravada Buddhist tradition, and was popularizedby S. N. Goenka and the Vipassana movement.

Due to the popularity of Vipassan-meditation, the mindfulness of breathing has gained further popularity in the West as mindfulness.

Ideally, one is to siton a cushion on the floor, cross-legged, with your spine erect; alternatively, a chair may be used, but the back should not be supported.

The first aspect is to develop concentration, throughsamatha practice. This is typicallydone through breathing awareness.

Focus all your attention, from moment to moment, on the movement of your breath. Notice the subtle sensations of the movement of the abdomen rising and falling. Alternatively, one can focus on the sensation of the air passing through the nostrils and touching the upper lips skin thoughthis requires a bit more practice, and is more advanced.

As you focus on the breath, you will notice that other perceptions and sensations continue to appear: sounds, feelings in the body, emotions, etc. Simply notice these phenomena as they emerge in the field of awareness, and then return to the sensation of breathing. The attention is kept in the object of concentration (the breathing), while these other thoughts or sensations are there simply as background noise.

The object that is the focus of the practice (for instance, the movement of the abdomen) is called the primary object. And a secondary object is anything else that arises in your field of perception either through your five senses (sound, smell, itchiness in the body, etc.) or through the mind (thought, memory, feeling, etc.). If a secondary object hooks your attention and pulls it away, or if it causes desire or aversion to appear, you should focus on the secondary object for a moment or two, labeling it with a mental note, like thinking, memory, hearing, desiring. This practice is often called noting.

A mental note identifies an object in general but not in detail. When youre aware of a sound, for example, label it hearing instead of motorcycle, voices or barking dog. If an unpleasant sensation arises, note pain or feeling instead of knee pain or my back pain. Then return your attention to the primary meditation object. When aware of a fragrance, say the mental note smelling for a moment or two. You dont have to identify the scent.

When one has thus gained access concentration, the attention is then turned to the object of practice, which is normally thought or bodily sensations. One observes the objects of awareness without attachment, letting thoughts and sensations arise and pass away of their own accord. Mental labeling (explained above) is often use as a way to prevent you from being carried away by thoughts, and keep you in more objectively noticing them.

As a result one develops the clear seeing that the observed phenomena is pervaded by the three marks of existence: impermanence (annica), insatisfactoriness (dukkha) and emptiness of self (annata). As a result, equanimity, peace and inner freedom is developed in relation to these inputs.

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Vipassana is an excellent meditation to help you ground yourself in your body, and understand how the processes of your mind work. It is a very popular styleof meditation. You can find plenty of teachers, websites, and books about it, as well as 3~10 days retreats (donation based). The teaching of it is always free.There are no formalities or rituals attached to the practice.

If you are completely new to meditation, Vipassana or Mindfulness are probably good ways for you to start.

Mindfulness Meditation is an adaptation from traditionalBuddhist meditation practices, especially Vipassana, but also having strong influence from otherlineages (such as the VietnameseZen Buddhism from Thich Nhat Hanh).Mindfulness is the common western translation for the Buddhist term sati. Anapanasati, mindfulness of breathing, is part of the Buddhist practice of Vipassana or insight meditation, and other Buddhist meditational practices, such as zazen (source: Wikipedia).

One of the main influencers for Mindfulness in the West is John Kabat-Zinn. His Mindfulness-Based Stress Reductionprogram (MBSR) which he developed in 1979 at theUniversity of Massachusetts Medical School has been used in several hospitals and health clinic on the past decades.

Mindfulness meditation is the practice of intentionally focusing on the present moment,accepting and non-judgmentally paying attention to the sensations, thoughts, and emotions that arise.

For the formal practice time, sit on a cushion on the floor, or on a chair, with straight and unsupported back. Pay close attention to the movement of your breath. When you breath in, be aware that you are breathing in, and how it feels. When you breath out, be aware you are breathing out. Do like this for the length of your meditation practice, constantly redirecting the attention to the breath. Or you can move on to be paying attention to the sensations, thoughts and feelings that arise.

The effort is to not intentionally add anything to our present moment experience, but to be aware of what is going on, without losing ourselves in anything that arises.

Your mind will get distracted into going along with sounds, sensations, and thoughts. Whenever that happens, gently recognize that you have been distracted, and bring the attention back to the breathing, or to the objective noticing of that thought or sensation. There is a big different between beinginside the thought/sensation, and simplybeing aware of its presence.

Learn to enjoy your practice. Once you are done, appreciate how different the body and mind feel.

There is also the practice of mindfulness during our daily activities: while eating, walking, and talking. For daily life meditation, the practice is to pay attention to what is going on in the present moment, to be aware of what is happening and not living in automatic mode. If you are speaking, that means paying attention to the words you speak, how you speak them, and to listen with presence and attention. If you are walking, that means being more aware of your body movements, your feet touching the ground, the sounds you are hearing, etc.

Your effort in seated practice supports your daily life practice, and vice-versa. They are both equally important.Learn more:

For the general public, this is perhaps the most advisable way to get started with meditation. It is the type of meditation that is most taught at schools and hospitals, as far as I am aware.The mindfulness movement as practiced nowadays in society at large, is not Buddhism, but anadaptation of Buddhist practices due to their benefits ingood physical and mental health and general wellbeing.

For most people, Mindfulness Meditation may be theonly type of meditation they will like, especially if their focus is only the physical and mental benefits of meditation, as it is usuallytaught dissociated from several of the easternconcepts and philosophies that traditionally accompaniedthe practice. And for that it is great it willbring many good thingsto your life.

If your focus is a deeper transformation and spiritual development, however, then mindfulness meditation may be just an initial step for you. From here you can then move into Vipassana, Zazen, or other types of meditation.

Mettais a Pali word that means kindness, benevolence, and good will. This practice comes from the Buddhist traditions, especially theTheravada and Tibetan lineages.Compassion meditation is a contemporary scientific field that demonstrates the efficacy of metta and related meditative practices.

Demonstrated benefits include:boosting ones ability to empathize with others;development of positive emotions through compassion, including a more loving attitude towards oneself; increasedself-acceptance; greater feeling of competence about ones life; and increased feeling of purpose in life (read more in our other post).

One sits down in a meditation position,with closed eyes, and generates in his mind and heart feelings of kindness and benevolence.Start by developing loving-kindness towards yourself, then progressively towards others and all beings. Usually this progression is advised:

The feeling to be developed is that of wishing happiness and well-being for all. This practice may be aided byreciting specific words or sentences that evoke theboundless warm-hearted feeling, visualizing the suffering of others and sending love; or by imagining the state of another being, and wishing him happiness and peace.

The more you practice this meditation, the more joy you will experience. That is the secret of Mathieu Richards happiness.

For one who attends properly to the liberation of the heart by benevolence, unarisen ill will does not arise and arisen ill will is abandoned. The Buddha

In this article, Emma Seppl, Ph.D explores the 18 scientifically proven benefits of Loving-Kindness meditation.

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Are you sometimes too hard on yourself oronothers? Or feel like you need to improve your relationships? Loving-kindness meditation will help you. It is beneficial both for selfless and self-centered people, and it will help increase your general level of happiness. You cannot feel loving-kindness and depression (or any other negative feeling)at the same time.

It is also often recommended, by Buddhist teachers, as anantidoteto insomnia, nightmares, or anger issues.

A mantrais a syllable or word, usually without any particular meaning,that is repeated for the purpose of focusing your mind. It is not an affirmation used to convince yourself of something.

Some meditation teachers insist that both the choice of word, and its correct pronunciation, is very important, due to the vibration associated to the sound and meaning, and that for this reason an initiation into it is essential. Others say that the mantra itself is only a tool to focus the mind, and the chosen word is completely irrelevant.

Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and Pure LandBuddhism), as wellas in Jainism, Sikhism and Daoism (Taoism). Somepeople call mantra meditation om meditation, but that is just one of the mantras that can be used.A more devotion oriented practice of mantras is calledjapa, and consists of repeating sacred sounds (name of God) with love.

As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner then repeats the mantra in his mind, silently, over and over again during the whole session.

Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, the mantra is actually whispered very lightly and softly, as an aid to concentration.

As you repeat the mantra, it creates a mental vibration that allows the mind to experience deeper levels of awareness. As you meditate, the mantra becomes increasingly abstract and indistinct, until youre finally led into the field of pure consciousness from which the vibration arose.Repetition of the mantra helps you disconnect from the thoughts filling your mind so that perhaps you may slip into the gap between thoughts. The mantra is a tool to support your meditation practice. Mantras can be viewed as ancient power words with subtle intentions that help us connect to spirit, the source of everything in the universe. (Deepak Chopra)

Here are some of the most well-known mantras from the Hindu & Buddhist traditions:

You may practice for a certain period of time, or for a set number of repetitions traditionally 108 or 1008. In the latter case, beads are typically used for keeping count.

As the practice deepens, you may find that the mantra continues by itself like the humming of the mind. Or the mantra may even disappear, and you are left in a state of deep inner peace.

There are many methods of mantra meditation. I explain them in detail, together with why mantras are powerful, on my article on mantra meditation.Learn more:

People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, and thoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing. It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constant attention.

Meditating with a mantra can also make it simpler tointegrate your meditative state into your daily life. In whatever activity you find yourself into, it can be as simple as repeating the mantra in your mind.

Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi in 1955 in Indiaand the West.In the late 1960s and early 1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities.

It is a widely practiced form of meditation, with over 5million practitioners worldwide, and there isa lot of scientific research, many sponsored by the organization, demonstrating the benefits of the practice. There are over 600 scientific papers, many of them peer-reviewed, and I have used part of their research when composing my benefits of meditation page. However, there are also critics of the Maharishi and his organization, and some accusation of cultish behavior and doubtful research practices.

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Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensed instructors. The support given seems to be good, though.

In general, however, it is known that TM involves the use of a mantra and is practiced for 1520 minutes twice per day while sitting with ones eyes closed. The mantra is not unique, and is given to the practitioner based on his gender and age. They are also not meaningless sounds rather, they are Tantric names of Hindu deities. This probably is irrelevant for most people.

This is the official site of the movement:TM site.

There is another similar technique,calledNatural Stress Relief, which was created in 2003 by a former TM Teacher, and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of the practice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR in comparison to TM here and here.

Personally I dont feel comfortable advising anyone to try Transcendental Meditation anymore, especially if you are looking to go deep into meditation. To know more, check out this answer I wrote in Quora.

If you wish to try something similar, for a fraction of the cost or for free, have a look at NSR (above), or Mantra Meditation.

There is not one type of meditation which is Yogic Meditation, so here it is meant the several meditation types taught in the yoga tradition. Yoga means union. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practicesof meditation (pratyahara, dharana, dhyana, samadhi).

The Yoga tradition is the oldest meditation tradition on earth, and also the one with the widest variety of practices.

Here are some types of meditation practiced in Yoga. The most commonand universal Yoga meditation one is the third eyemeditation. Other popular ones involve concentrating on a chakra, repeating a mantra, visualization of light, or gazing meditations.

Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex.

For a start, this video is an excellent resource on how to do Yoga style meditation, and it combines breathing, body awareness, mantra, and chakra meditation.

Learn more:

With all these types of meditation in Yoga, you are likely to find one that you like.If you are a musician, perhaps nada yogais something that will attract you. If you are a devotional person, kriya yogais a good option. Kundalini and Chakra meditation should only be attempted with a teacher.

Probably the simplest one to try is the third eye meditation, which is simple and yieldsresults fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayamais definitely something anyone can benefit from.

Self-Enquiry is the English translation for the Sanskrit termatmavichara. It means to investigate our true nature, to find the answer to the Who am I? question, which culminates with the intimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts; however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi (1879~1950).

The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings as well as those of Nisargadatta Maharaj (1897~1981) and Papaji strongly uses this technique and variations. Many contemporaryteachers to employ this technique, the most famous ones being Mooji (whom Ive personally been with and recommend), Adyashanti, and Eckhart Tolle.

This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract.

Your sense of I (or ego) is the center of your universe. It is there, in some form or another, behind all your thoughts, emotions, memories, and perceptions. Yet we are not clear about what this I is about who we truly are, in essence and confuse it with our body, our mind, our roles, our labels. Its the biggest mystery in our lives.

With Self-Enquiry, the question Who I am?is asked withinyourself. You must reject any verbal answers that may come, and use this question simply as a tool to fix your attention in the subjective feeling of Ior I am. Become one with it, go deep into it. This will then reveal your true I, your real self as pure consciousness, beyond all limitation. It is not an intellectual pursuit, but a question to bring the attention to the core element of your perception and experience: the I. This is not your personality, but a pure, subjective, feeling of existing without any images or concepts attached to it.Whenever thoughts/feelings arise, you ask yourself, To whom does this arise? or Who is aware of _____ (anger, fear, pain, or whatever)? The answer will be Its me!. From then you ask Who am I?, to bring the attention back to the subjective feeling ofself, of presence. It is pure existence, objectless and choice-less awareness.

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Personal development is an often used but rarely explained term. It is about investing in yourself so that you can manage yourself effectively regardless of what life might bring your way. Personal development allows you to be proactive. Rather than wait for good things to happen, you get out there and make them happen. You may not always achieve your objective, but you will experience a richer and more rewarding life when you commit to pursuing your own objectives. Making that commitment to personal development is the first step on the path to personal fulfilment.

Personal development is a key component the Excellence Lifestyle. I have created a FREE guide to help you pursue and live a life of excellence.

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6 Benefits of personal development

The following are 6 of the most important benefits of a personal development mindset:

1. Self-awareness

Personal development begins with self-awareness. You get to know who you really are; your values, beliefs and the purpose you wish to pursue. True fulfilment can never come from chasing other peoples dreams. If you want to achieve lasting happiness, you need to design your life based on who you are. Then you can chase your own goals and objectives. When you are chasing your own goals, there is as much pleasure to be derived from the journey as there is to be derived from reaching your destination. Self-awareness is the first fundamental step in the personal development process.

Each day, you receive information about what you want from life but if you are not aware, these messages slip by without you even noticing them. A great opportunity for learning and self-improvement is lost. It would surprise some people to learn how many coaching clients I have spoken to who have told me they have no idea what they want from life. They have spent their life missing the feedback and messages, which would lead to their own personal development.

You might be wondering how these messages are delivered. The answer is that they are delivered in the form of feelings and contrast. Each day you encounter things which you feel bad about. You dont like something or, you dont like a situation the way it currently is. Imagine if you took the opportunity to ask yourself questions such as:

By asking these questions and, others like them, you get clearer about what you really want from life.

If you are not committed to your own personal development and, you lack self-awareness; you just give out about every problem you see. But when you are aware, you use the power of contrast to determine areas for personal development which will help you improve your life.

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2. A sense of direction

Once you have raised your self-awareness, you are clearer on the things you wish to achieve from life. Decision-making becomes a lot easier. Tasks which used to take a great deal of your time, no longer make it onto your to-do list. You now realise that they do not move you towards your objectives and therefore are not worthy of your time.

This is where many people make a major mistake with goals. They see goals as something extra that you add to your life. You find time to work on your goals when you have everything else done. When you set goals this way, you think you are going to make your life bigger and better by adding more to it.

What really happens is that you make your life smaller by overloading yourself with things that you dont really need to be doing.

If goals are set properly, they reduce your workload and improve the quality of everything you do. The real magic of goals and personal development is not just that they tell you what you need to be doing.

Just as importantly, if not more so; they tell you everything that you should not be doing. The biggest mistake in personal development is trying to do more. If you want to improve, the real key to success is to do less and, do it better.

When you have a clear sense of direction, you can eliminate anything which does not take you in that direction. When you have done that, you can use the 80/20 principle to identify the vital few things which take you in that direction with the greatest speed and least effort.

Personal development and a sense of direction allows you to shift your focus from quantity to quality. Do more and do it better. Even in your leisure time, do more and invest yourself more fully in it. Give 100% to the vital few and you will do far better than dividing your energy among too many tasks and activities.

Life is most enjoyable when you have a clear sense of direction and purpose. Personal development gives meaning, purpose and direction to your days.

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3. Improved focus and effectiveness

With personal development comes clarity. Even with an improved sense of direction, there will always be multiple tasks looking for your attention. As your personal development improves, prioritisation becomes much easier. You are clearer on your objectives and you can quickly identify which task will give you the best result with the resources available to you at that moment.

Improved focus and effectiveness comes with knowing and playing to your strengths.

One of the biggest obstacles to focus is distraction. Distraction mostly happens because you dont see the great difference between the benefit you will derive from the activity you should be doing and the one you are distracting yourself with. Therefore, you work better when there is a deadline looming i.e. the benefit of meeting the deadline becomes much clearer and the problems caused by the distraction become just as apparent.

Being committed to personal development helps you to become more focused. It helps you to resist distractions without needing to have deadlines constantly looming. Because having too many deadlines can lead to too much pressure and stress. Pressure and stress also arise from feeling the need to be perfect; as if you only get one go at anything.

Personal development is a continuous journey. With each step, it becomes easier to see the true value of each activity. The following are just some of the reasons why you get more focused as your personal development progresses:

Personal development allows you to see each task, project and activity for its true value, making it easier to do what you need to do.

When you see each task, project and activity for what it is i.e. a step along a continuous journey, you feel less desire to be distracted. You also see the pointlessness of perfectionism because you know that you, and your work, are constantly improving.

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Learn powerful strategies to get organised and focused with 'The Modern Professional's Guide to Organisation and Focus'.

4. More motivation

When you know what you want to achieve, it is easier for you to see the benefits of taking action. Even when the task ahead is not enjoyable; if you can see a clear benefit, you are more motivated to take the necessary action. There is truth in the old adage

Where there is a will there is a way.

With strong personal development, you develop the necessary will.

Once you accept that personal development is a continuous journey and, you commit to that journey; you realise that each day you will become a little clearer about what you want.

As you become clearer about what you want, you start to see how achieving your goal will improve your life. You can visualise the benefits you will experience. This is what builds the will to accomplish the goal. This is where your most powerful motivation comes from.

One of the biggest obstacles to motivation is the overwhelming size of the goal. There just seems to be so much to do that you feel like you can never achieve it all. And if you dont feel like you can achieve it, how can you get motivated to get it done? The answer is that you really need to understand the truth about goals.

The end goal/dream is just the culmination of a process so, you dont need to motivate yourself for that. You only need enough motivation to take the next action.

As you progress further with your personal development, you see that the real goals are the actions you need to take each day. You are confident that each action you complete will take you closer to the end goal /dream so, you dont need to worry about that.

You just focus on what you need to do next and, get that done. Then, you move to the next task. Occasionally, you check to see what progress you are making but, most of the time, you are only focused on what you need to do next.

You rarely need as much motivation as you think. Instead of motivating yourself for the big goal, you only need enough motivation to take the next step. Personal development enables you to see that.

Motivation is about building the will and desire to achieve your goal. Nothing great was ever achieved without a strong will and a burning desire.

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5. Greater resilience

There will be tough times in life. When these tough times occur, you need to have the skills and attributes to deal effectively with them. Personal development cannot prevent bad things from occurring but it will help you deal with them when they do. You will have greater confidence, resilience, personal and interpersonal skills to cope with any eventuality.

So far, I have spoken mainly of the positives associated with personal development. However, personal development cannot make all your life experiences positive. There will always be times when bad things happen.

Many times, these events will happen due to circumstances beyond your control, Other times, you will screw up and create a bit of a mess for yourself congratulations on being human!

When you understand personal development, you learn that you can change just about any circumstance in your life. If you cant change the circumstance, you can change your attitude towards the experience which makes it less unpleasant.

Knowing all this allows you to stay calm, composed and in control when a crisis strikes. You can then determine the best course of action to take. This allows you to minimise the damage caused by the negative experience.

Personal development is not just about improving your life by helping you be, do and have more of what you want. It improves your life by helping you deal better with negative experiences too.

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6. More fulfilling relationships

Relationships are a double-edged sword. They either lift you up or drag you down. When you improve your personal development, you are better able to see which relationships are worth investing in and which need to be cut loose. You also develop the skills to make the most of those relationships which have the most positive impact on your life.

When you give no thought to your personal development, you give little thought to the value of your relationships. You just take relationships as they come. You end up with friends who became friends because you spent time around each other. You didnt become friends because you help each other to be better people; to be the people you want to be.

You wouldnt choose your life partner that way because you understand the importance of being with someone who is right for you. Friendships should be chosen the same way.

Of course, you should be friendly with everybody, if possible. But being friendly and being friends are not the same thing. If you are friendly with someone, you spend time with them when you bump into them.

If you are friends with someone, you make time for them and, you are prepared to go out of your way to help them, if you can. You genuinely care about them and their wellbeing is important to you.

A great deal of stress in life comes from not distinguishing between those whom you are friendly with and, those whom you are friends with. You end up giving too much time to the wrong people and, not enough time to those whom you should be giving your time too.

When personal development is important to you, you ensure that your friendships are mutually beneficial, enabling both people to be the best they can be. You give as much time as possible to your family, friends and loved ones. Then, you try to be friendly with everyone else.

Give more of your time to the people who make you better and less to those who bring you down. Every area of your life will benefit as a result.

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Conclusion

Personal development is a much used and much maligned term. It is about taking the time and, making the commitment, to invest in your greatest resource you. When you put the effort in to developing yourself, the rewards are amazing. Many people are put off personal development because the results are not always measurable. However, the greatest achievers in life know that the key to success is the ability to manage yourself in a variety of situations. That ability comes through personal development.

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Performance reviews are an important feature in any organization since it determines the future growth of an employee. Performance review examples help in guiding people responsible for drafting performance evaluations to effectively appraise an individual and draft their assessments.

Annual appraisals can be a time of great strain not only on the employee whose growth in the organization is determined by the review he or she is given by his or her superiors, but also for the people responsible for ensuring proper performance appraisals. Drafting a copy of the review to ensure that feedback can be given to the employee so as to encourage him or her to perform better is important. It is generally the human resource department that is responsible for drafting and conducting performance reviews, along with the employees reporting authority. While some companies ask the employee being evaluated to fill up self-evaluation forms as well, most companies conduct the annual appraisal solely based on a superiors judgment of the employee and his performance in the company. While verbal appraisals can be easy, it is a bit of a task to draft written performance appraisals in order to share it with the employee. This is where performance review examples come into the picture. Sample performance evaluation comments help people responsible for phrasing performance reviews by giving them an insight into how to draft evaluation comments.

Performance review examples and phrases need to be written in such a manner that while expressing authority, they do not have a domineering tone and maintain a tone that is both formal and casual. It is important to highlight the positive ways in which the employee has contributed to the company. Reviews of employee performance are important for attitude development, proper communication, improving employee motivation, organizational targets, and ensuring that positive relations are maintained between the employees and the management. Effective performance review tips need to be kept in mind while drafting a proper appraisal. You can use the following sample appraisals that can aid you in the process.

Performance appraisals focus on many different aspects of a professional environment. Examples of a performance review which determine the professional attitude of an employee are given below.

Proper communication forms the basis of any workplace and it is of utmost importance that an individual has good communication skills, both verbal and written. Given below are some performance appraisal phrases that you can use while reviewing an employees abilities of communicating.

One of the foremost qualities that an employee with high aspirations must possess is leadership and the ability to manage a team. These are also qualities that most companies tend to look out for.

One of the most common causes of attrition in professional settings today is burn out or stress. In such a scenario, it becomes important that employees are able to manage the stress that the work brings along with it.

Most companies lay a lot of stress on punctuality and the ability to manage the time that you have to achieve targets.

Well drafted performance evaluations with proper review phrases are a reflection of the professionalism of not only the company but also of the person drafting the evaluations. In order to ensure that the appraisals do not come across as informal, it is always a good idea to refer to employee review examples that will enable you to draft them well.

Employee:Ross, JasonJob Title:New Business RepresentativeJob Code:124552-654Review period start:12/1/11Review period end: 12/31/12Reviewer:Richard Brown

Communications 3.20 Meets requirementsJason displays very good verbal skills, communicating clearly and concisely. He exhibits good listening skills and comprehends complex matters well. His written communications skills meet the requirements of his position, and he keeps others adequately informed. However, Jason occasionally selects inappropriate methods of communication.

Managing People 3.33 Meets requirementsJason provides clear direction and has little problem gaining compliance from others. He provides consistent, valuable performance feedback, and he dedicates considerable effort to developing the skills of his subordinates. Jason includes subordinates in most planning, and he takes responsibility for his subordinates activities. However, there have been times when he did not make himself available enough to subordinates.

Leadership 2.40 Needs improvementJason quickly assumes a strong leadership role when action is needed. He influences others to perform better. However, he would be a stronger leader if he exhibited greater confidence in himself as well as in others. Upon occasion, his actions have resulted in a lack of respect and trust from others. Jason has reacted poorly in pressure situations.

Teamwork 4.40 Exceeds requirementsJason gives candid, constructive feedback to team members and, in turn, actively requests feedback from them. He is a leader in building a strong team spirit and identity. All his actions are directed toward the success of the team over his own interests. He exhibits a high degree of openness and objectivity to the views of others. Jason has been able to balance the needs of the team with his individual responsibilities.

Recruitment & Staffing 3.40 Meets requirementsJason successfully utilizes the recruitment sources available to him . His analysis and forecasting of staffing needs are accurate and effective. For the most part, he exhibits good interviewing skills and techniques. As he interviews candidates, he usually offers a positive yet realistic view of the organization. His selection decisions generally result in successful hires.

Delegation 2.60 Meets requirementsJason actively uses delegation to better manage the workload of his organization. He usually assigns tasks to people based on their skills, experience, strengths, and limitations. However, his subordinates are too often not given the adequate authority and independence to carry out the responsibilities his has delegated to them. When Jason delegates work, he needs to be clearer in defining expectations and then to monitor those activities regularly. Further, he sometimes does not adequately recognize or give credit to people for the results of work he has delegated.

Goal: Improve Time ManagementCategory:Time ManagementDescription:Try to schedule all of your appointment in the contact management program and keep it updated.Measurement:Weekly printout of contact managers calendar.Goal result:Improved, but I have found some instances where Jason is out of the office but there is not entry in the contact manager.Rating:3

When Jason and I set goals last spring, we did not expect the reorganization. It really changed our priorities so there was not much time to devote to some of the special projects. Instead we got many new projects. Jason played an important role as a team member in selecting the new payroll vendor and in reviewing our procedures during the audit.

Learn to trust members of your staff by letting them successfully complete delegated tasks and prove themselves.

EMPLOYEE ACKNOWLEDGMENT:I have reviewed this document and discussed the contents with my manager. My signature means that I have been advised of my performance status and does not necessarily imply that I agree with the evaluation.

Employee Signature ________________________ Date ___________

Manager Signature _________________________ Date ___________

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Performance Review Examples - Criteria and Phrases

Degrees of Attention

We go through our day in varying degrees of attention. Most of our daily tasks call for minimal attention, such as dressing ourselves, eating or interacting with friends and family. Some tasks require more attention; such as reading a book, drafting an email or attending a job interview.

We can perform the first group of actions while simultaneously performing others: dress ourselves while speaking on the phone, eat while chatting with our friends or interact socially while sending and receiving text messages. However, we cannot perform tasks that require attention alongside other tasks without harming our performance. We cannot read a book while speaking on the phone, draft an email while chatting with our friends, or attend a job interview while texting. We function in varying degrees of attention.

Our attention is subject to our will. If we desire, we can perform any task more attentively.We can bring attention to dressing, sensing the fabric of our clothes,matching the colors of our shirt to our slacks and shoes,etc. We can dine intentionally, tasting each bite, each sip, etc. But we neednt be professionals in any field to verify that we can bring more or less attention to the simplest actions, and this demonstrates that: Our attention is subject to our will.

Dressing inattentively is effortless; dressing intentionally requires effort. Eating inattentively is effortless; tasting the food requires effort. Directing attention through will requires effort.This explains whyGurdjieff called his methods of self-development The Work.

Directing attention is not the end of the Work; it is a means by which, we become conscious. Few teachings make the distinction between consciousness and attention, and this is where the Fourth Way differs from most other systems. The Workis not only about being attentive; it is about being conscious, and consciousness is self-awareness. George Gurdjieff called this self-remembering. Peter Ouspensky called it divided attention. More recently, it has become popularly known as being present.

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The practice of Zen meditation or Zazen is at the heart of the Zen Buddhist experience. Originally called Dhyana in India, Zen meditation is a very simple yet precise method of meditation, where the correct posture is imperative. The Room

Before starting your meditation, you need to find a quiet and peaceful place where you will not be disturbed. The room where you will practice in should not be too dark or too bright, too warm or too cold.

There are different ways that you can practice Zen meditation. Traditionally, only the full lotus position or the half lotus position is used. If you lack flexibility, it is also possible, yet least recommended, to practice Zazen kneeling or to sit on a chair.

Zazen is practiced sitting on a zafu, a thick and round cushion, in the full lotus (Kekkafuza in Japanese) or half-lotus position (Hankafuza in Japanese). The purpose of this cushion is to elevate the hips, thus forcing the knees to be firmly rooted to the floor. This way, your Zazen will be a lot more stable and also comfortable. Additionally, you need to have a zabuton, which is a rectangular mat that is placed under the zafu to cushion the knees and legs.

Ideally, its is recommended that you buy a zafu but, as a beginner, you can fold up a thick blanket to work as a zafu. Zafus are usually around 13-14 inches in diameter but can be found in a variety of sizes. You can also utilize a thick blanket as a homemade zabuton.

For the half-lotus position, put either foot on top of the opposite thigh, and place the other foot on the floor underneath the other thigh. For the full lotus position, put each foot on the opposite thigh with the line of the toes matching the outer line of the thighs. It is important to push the sky with the top of your head and to push the floor with your knees.

These postures might seem uncomfortable and unnatural for most beginners, but with practice, your legs and hips will become more flexible, your mind will relax, and you will find the posture to be quite comfortable.

If these postures are too uncomfortable, try sitting in seiza, the traditional kneeling position used in Japan for regular sitting in daily life. If that posture is also too uncomfortable, you can use a meditation bench. You can also sit on a chair without using the backrest.

The important point of this posture is to keep the body upright and well balanced; try not to lean in any direction, neither right nor left, neither forward nor backward.

Whatever the position you choose to adopt, make sure that your back and neck stay as straight as possible. Pull your chin in a little to erect the neck and try to push the sky with the top of your head. Do not be too tensed or too relaxed while you do this; try to find balance in your posture. Keep your mouth closed during zazen; your teeth should be together, and your tongue should be against the roof of your mouth just behind your teeth.

Traditionally in Zen, the eyes are kept open during meditation. This prevents the meditator from daydreaming or becoming drowsy. Without focusing on nothing in particular, direct your vision about one meter in front of you on the floor. Your eyes will naturally come to rest in a position that is half opened and half closed. When doing zazen in a soto dojo (meditation hall), the meditator sit facing a wall in order to avoid distracted by external movement. It is suggested to do the same at home.

The position of the hands during Zazen is the same for the full lotus, half lotus, seiza and chair positions. This hand position is called the Cosmic Mudra or Hokkaijoin in Japanese. First, put your left hand on the right one, and palms turned towards the sky. Now, make an oval by touching the tips of the thumbs together so that your thumbs touch each other and form a somewhat straight line. The tips of your thumbs should lightly touch each other. Both of your wrists should rest on your thighs; the edge of your hands should rest against your belly. Keep your shoulders relaxed.

There are two reasons for this hand position. First, shape of the hands harmonizes the condition of our minds. The meaning of the mudra is beyond duality. Secondly, if your mind is somewhere else when you sit, naturally the shape of this oval becomes distorted. This can be a signal for yourself that something is wrong with your meditation and for your teacher so that he can correct you.

If you're interested in creating a Zen Dojo at home, please read this article for more ideas and inspiration.

Zen breathing cannot be compared with any other, and it is a fundamental part of the Zazen practice. The correct breathing can only be achieved through the right posture. During Zazen, breathe quietly through the nose and keep the mouth closed.

Try to establish a calm, long and deep natural rhythm. You should focus on exhalation while inhalation is done naturally. Zen breathing and martial arts breathing are similar, and they can be compared to the mooing of a cow or the roaring of a tiger.

As with breathing, the mindset is essential in the practice of Zen meditation. The right state of mind emerges naturally from a deep concentration on the posture and breathing. During zazen, it is normal to have images, thoughts and emotions coming up to the surface, appearing from the unconscious mind. Do not pursue them or fight escape from them. The more you try to get rid of them, the more attention you give them, and the stronger they become. Try not to attach to them. Just let them go without judgement, like clouds in the sky.

So, as soon as you become aware that you are interacting or grasping on thoughts, immediately bring back your concentration to your posture and breathing; your mind will settle down naturally.

With experience, you will have less and less thoughts during Zazen, and your mind will come to rest more easily and more quickly.

As Zen master, Taisen Deshimaru said: By simply sitting, without looking for any goal or any personal benefit, if your posture, your breathing and your state of mind are in harmony, you will understand the true Zen; you will understand the Buddha's nature.

Now its time to start Zazen. To avoid distraction, it is recommended that you practice facing a wall, as you would do in a training hall (dojo) or a monastery. Place your zafu on your zabuton so that, once sitting, your body is about one meter away from the wall. If you are using a kneeling bench or a chair, also try to position yourself a meter away from the wall.

Once you have taken the position that is the most comfortable for you, take a few deep breath. Close your hands into a fist with your thumbs inside your fingers and the back of your hands on your knees, with the fingers up. Now, slowly balance your body from left to right three or four times.

Next, do gassho. Place your palms against each other as if in prayer, and bend forward a few seconds as a sign of respect for the Buddha and the Buddhas teaching or Dharma. Finally, place your hands in the Hokkaijoin position, and keep your back and neck straight (push the sky with the top of your head) and start Zazen. As a beginner, it is advised to practice for 15 to 30 minutes. A good way to keep track of timer during zazen at home, instead of checking time constantly, is to use a meditation timer on your phone. I would recommend two timer: Enso for iOS and Undo for Android.

Once you have finished Zazen, do gassho again. Remain sitting on the cushion calmly and quietly for a few moments; don't hurry to stand up. Try not to talk for a few minutes after completing Zazen.

*These images were respectfully taken from the highly recommended book "How to Practice Zazen" by Gudo Nishijima and Joe Langdon.

Learn more about Zazen (video): How to do Zazen?

If you're seeking to explore Zen or Buddhism more deeply, here is a list of my favourite Buddhist books that you can use to learn more about this ancient tradition.- Fuyu

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Zen Meditation Guide (zazen) | Zen Buddhism

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Aerobics Workout For Weight Loss At Home For Women With Music. Weight Loss Workout - The 3 Week Diet

It's possible to lose weight in a short time, in a healthy way. With or without aerobics exercises. For years the nutrition and fitness industry, doctors and trainers alike, has told us that is an impossible mission. Nothing more far from be true.

There are many healthy ways to lose weight fast, most of them unknown to almost all people. For decades, a long list of famous actors and sports stars has made impressive physical changes in a very short time. That's why they know the secret that has remained hidden from the majority of us.

Created by acclaimed personal trainer and nutritionist Brian Flatt, The 3 Week Diet is a healthy diet program to lose weight in the shortest possible time. With this revolutionary program, the secrets techniques that celebrities used to transform their bodies are exposed to the public.

Following The 3 Week Diet, any person can lose up to 23 pounds (11 kilos) of belly fat in just 21 days. This representes almost 400 grams of body fat per day. And all this is done in a completely healthy and controlled way.

In The 3 Week Diet Program, author Brian Flatt shows step by step everything related to diet and weight loss process. The scheme does not require you do intensive workout programs, instead, you follow an revolutionary scientific method designed to counteract the causes of obesity.

This program is completely efficient and has years of scientific research behinds, which guarantees its safety. And it guarantees incredible results in just 21 days.

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Aerobics Workout For Weight Loss At Home For Women With Music - Weight Loss Aerobics

Dan Pena who is officially known as Daniel Steven Pena Sr. is an American businessman, philanthropist and business coach whose fame is as a result of his eight-day Castle Seminar. Its focus was on Penas methodology of Quantum Leap Advantage which according to him produced $50 billion in both value and equity. Pena is not only an author but also a public speaker. Keep reading to know more about Dan Penas net worth in 2019.

Dan Pena was born in 1945 on 10th August. His birthplace was Jacksonville, Florida, the United States of America. There is little information available about his family, wife, and children.

Pena attended the California State America, Northridge. From there, he earned a BS degree in Business Administration in 1975.

Before joining the university, Dan served in the US Army. He stopped serving as an officer in 1969 and entered the University immediately. As soon as finished college, Pena started working in real estate. Later, he joined Paine, Webber, Jackson & Curtis. Next, he joined Bear Stearns. Subsequently, Dan became not only the CEO and president of Kennedy Industrial Inc. but also JPK Industries, Inc.s chairman.

As of 1982, Pena became the founder of a Houston-based natural resource company known as Great Western Resources Inc. He left the position in 1992. Dan is also the founder of Guthrie Group named after Guthrie Castle found in Scotland. He started the investment consortium at a place called the Channel Islands in 2002. As far as the Philippines is concerned, he has an investment in iZone Technologies. Dan is its founder and once served as its chairman.

Regarding technologies, he organized Hackathon events. Their purpose is to support the youths in discovering new technologies.

Between October 2012 and January 2015, he ran a series called The Quantum Leap Advantage. It was in the form of podcasts posted on iTunes as well as the Podbean. Also, the Ask the 50 Billion Dollar Man. He released his version of the latter called the Reflections and Confessions of the 50 Billion Dollar Man.

Then, he started a YouTube series, Dans Response to Bullshit. Dave Asprey also featured Pena in his Podcast. Asprey who is also referred to as biohacker is the man who created Bullet Proof Coffee.

Dan has also supported various charities including Missionaries of Charity, The Holy Family Foundation as well as the Holy Family Mission in Sri Lanka. In addition to that, Pena is an author of several books.

Dan received a Latin Business Association in 1981. They termed him as an outstanding business owner. A decade later, first joint graduation commencement speech. In 1997, Pena was the finalist for that years Telly Awards. He received a John Regan Award, Man of the Year Award as well as Inspirational Leadership Award among others.

Dan Pena has an estimated net worth of about $50 billion according to his acclamation in various sources during interviews. His primary source of income is his business ventures. In addition to that, he is a public speaker, business coach and founder of various organizations. Dan also made money when he appeared in podcasts. He has a series on a YouTube channel as well. Besides that, Pena has written books and their sales have contributed to his current net worth.

Dan Pena is the man behind the Quantum Leap Advantage. He was appointed as a member of Order of Saint John by her majesty the Queen, Elizabeth II. Pena also contributes money to many charities. His contribution to technology is also undoubtedly. He has been a president, the founder, a chairman or a CEO of several corporations and organizations as well.

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Dan Pena Net Worth 2019 | Celebs Net Worth Today