Satisfaction Working

LOVING YOUR WORK

Allowing time to produce good work can benefit us all. Yet it's a fundamental fact that seems to get overlooked an awful lot in the workplace. 

In my many years of working within the advertising/media sector, I've spent a considerable amount of my work time under pressure to deliver on a deadline - and worked many (mostly unpaid) additional hours through lunch breaks, late into the evenings and over my weekends. This has been necessary for getting the work done. Often, producing this extra work under pressure has been at the detriment of my health and social life. 

Speculate To Accumulate

I've mostly enjoyed my work over the years but there's been far too many late nights and high-pressure moments when I've grudgingly produced loveless work. Employers not being able to get the best results from this way of working, may in part be down to the fact that those clients looking critically at the end product, can see/feel or pick up on the energy levels that's been put into the work. Maybe the finesse just isn't there or the lack of detail clearly shows through. Whatever the case may be - loving what we do for a job and working hard to always strive for the best we can be...this is what is needed for success in business.

Pay Peanuts - Get Monkeys
So, not only do companies need to invest in good people and pay decent money for the right outcome/product, they also have to allow adequate time to produce it. That way, the employees will be much more happy to dedicate their time - and, being given adequate time/space to do what they love doing well, this will not only enrich them emotionally/spiritually/financially but, in the process, inspire their colleagues to do more and win more business. A win-win situation for all.

Yoga Development

WAY OF THE YOGI

Over the course of this year, I have come to realise that yoga has and is one of the greatest things I've learned in my life, let alone learned along this path of discovery in 2015.

Not only has the physical aspect of yoga helped with fixing many physical ailments, but studying the other disciplines has also helped with general health and assisted with a journey of self-discovery and body mastery.

We should all practice a way of life that helps us develop physically, mentally and spiritually. Consistent practice of yoga is that way and Hatha Yoga incorporates all the necessary tools for self-study. It is an integrated system of self-mastery that helps individuals and could greatly benefit wider society too.

Taking up yoga practice solely as a form of exercise, is great for improving ourselves on one plane, but if we wish to take steps towards personal growth on a deeper level, choosing the right teachers or guruji is the best course to take. Know Thyself!

To discover how having a spiritual mentor could really benefit us all, read this link on Advaita Vedanta to see how finding our true self can be attained under the guidance of a Yogi. 

To learn more about Hatha yoga, a surviving manual called the Hatha Yoga Pradipika is amongst the most influential texts on Hatha and Asana yoga practice. In this body of work, we will learn that the ultimate goal of yoga is to attain bliss and inner peace through dedication to the practice of Yoga.

First Steps
What follows below, are the essentials that I've learned over the last 5 weeks. It may be helpful to read but difficult to take in and practice without some schooling, so I'd suggest taking a beginner's course to fully understand what yoga learnings can teach us.

Surya Namaskar - Sun Salutations
The morning and evening Asana practice - the sun salutations - are worth doing as an introduction to yoga. Taken along with the other beneficial poses and if kept up consistently, will reap greater physical, mental and spiritual rewards over time. 

Start
Tadasana - Mountain Pose
Traditionally facing east - start in an upright position, feet together. Inhale and visualise the sunrise - exhale while placing hands together in prayer towards the heart centre.

Urdhva Hastasana - Upward Salute / Ardha Anuvittasana - Standing Back Bend
Inhale - extending arms down, forward and up into standing - fingers spread. Exhale, leaning back, follow hands with eyes, pushing the pelvis forward into a back bend. Inhale to straighten.

Uttanasana - Standing Forward Bend
Reach forward and down as you exhale, bending slowly from the waist keeping the spine long and back flat until the palms are flat beside your feet - fingers in line with toes. Bend the knees if you have to.

Ardha Uttanasana
Inhale and come back up onto the fingertips, lifting the chin, look up, and exhale back into a forward bend.

Utthita Ashwa Sanchalanasana - High Lunge
Inhale - extending right leg back, heels over toes. Up on to tips of fingers, neck tilted back with gaze to the sky. Keep the right hip in alignment with the right knee and drop hips so the body is in a straight line.

Uttihita Chaturanga Dandasana - Plank / Stick
Inhale and step left foot back to join the right. Shoulders over wrists, body in a straight line with gaze just in front of your hands hands.

Chaturanga Dandasana - Low Press or Knees Chest Chin
Exhale as you lower the body with elbows held at 90º tucked snugly alongside the body. Or drop knees as you exhale, followed by chest between hands and chin. Inhale, then exhale while lowering the body to the floor, straightening legs, and keeping toes tucked under.

Urdhva Mukha Savasana - Upward-Facing Dog / Bhujangasana - Cobra
Inhale pushing gently with hands, engaging back and stomach muscles to arch chest and neck with gaze up to the sky. Activate feet and legs to float the kneecaps, thighs and hips. Alternatively, take a low back bend, keeping the elbows bent, with legs and pelvis rooted to the mat.

Urdhva Kukha Svanasana - Downward dog
Exhale, lowering forehead to the floor - then leading with the buttocks, lift high whilst pushing heels into the floor with a gaze at your navel.

Utthita Ashwa Sanchalanasana - High Lunge
Inhale, taking your gaze to where your hands are and step the right foot up to meet your right hand - knee above ankle. Fingertips in line with toes and gaze to the sky.

Uttanasana - Standing Forward Bend
Exhale, bringing your left foot up to meet the right. Lift buttocks high, legs straight, palms flat with fingers in line with toes. Bend the knees if you need to - bring for head towards the knees. 

Ardha Anuvittasana - Standing Back Bend
Bring hands together in prayer, fingers spread, arms straight around ears and breath in, slowly reaching forward and up - straight, flat spine - pivoting from the waist into an upright position. Exhale and reach back, pushing the pelvis forward - with gaze to hands.

Finish
Inhale and return to a standing position. Bringing the hands close and back down in prayer to the heart centre. Inhale - exhale lowering hands to sides.

Trikonasana - Triangle pose
Projects 5 rays of energy. Two arms stretching away. Two legs stretching out and down. Fifth ray tail bone stretching to crown of the head. A complete lateral stretch.

Physical benefits (PB)
-Stretches spine and trunk
-Tones spinal nerves and organs
-Improves appetite and bowels, assists digestion
-Prompts flex of hips spine and legs
-Eliminates lower back pain, invigorates circulation

Spiritual benefits (SB)
-Alleviates anxiety-hypochondria
-Reduces mental stress
-Makes body feel lighter
-Improves other asanas

Start
Stand at the front of your mat, feet together and palms in prayer position at the heart centre.

Breathe in - breathe out, and on the out breath - jump into a wide legged standing pose - feet parallel, hips facing forward with arms stretched out in line with the shoulders, palms flat to the wall.

Turn right foot 90°. Whilst looking over towards your left hand - slide upper body to right and tilt 90° so the left is pointing directly up at 12 o'clock and right 6 o'clock by right shin. Keep hips facing forward and look up to left hand. Three breaths.

Return to centre then turn left foot outwards 90° and look towards the right hand as you slide to the left. Ensure hips stay facing wall.

Tilt 90° so the right hand is pointing straight up and the left is a 6 o'clock. Take gaze to the right hand. Three breaths.

Return to centre. Then turn right foot 90° once more and 'jump' back into standing position at the front of your mat - feet together and palms at heart centre in prayer.

Finish
Paschimottanasana - Stretch on the west side of the body or sitting forward bend pose
-Complete stretch whole posterior, hips, spine, back of legs
-yoga pradikika - said to be most excellent asana for it makes breath flow through the Brahma Nadi, Sushumna (the central energy channel), rouses gastric fires and makes the loins lean.

Physical benefits (PB)
-Powerfully massages all abdominal organs
-Relieves constipation, increases peristalsis
-Regulates pancreatic function
-Aid for those with diabetes and hypoglycaemia, mobilises joints
-Elasticity in lumber spine relieves compression of spine sciatica
-Strengthens and stretches the hamstrings

Spiritual benefits (SB)
-Enhances concentration
-Enhances endurance
-Invigorates the mind

Start
Sitting upright, hands in prayer position at heart centre - legs extended and toes pointing up towards the ceiling, reach the arms straight up above the head, looking to the hands.

Pushing the backs of the knees into the floor - reach forward, pivoting from the waist - back long and spine straight, follow the gaze as you reach forward towards the toes. Without rounding the back, take the sides of the feet - or as near as you can get. Then bend forward with forehead to shins. Take 3-5 breaths before returning

Finish

Pavritta Sukhasana - Seated cross-legged pose
Lateral stretch to the vertebrae, hips and back muscles

Physical benefits (PB)
-Keeps spine elastic
-helps to maintain side-to-side mobility
-Increases synovial fluid to the joints
-Tones and brings fresh supply of blood to roots of spinal nerves
-Massages abdominal muscles
-Aids digestive problems
-Benefits gallbladder, spleen, kidneys, liver and bowels

Spiritual benefits (SB)
-Stimulates the immune system
-Helps cure disorders of the nervous system

Start
Sitting upright, hands in prayer position at hearts centre - legs crossed. Take arms straight up and then twist to the right, placing right hand flat on the floor behind - fingers pointing away from the body, with the heel of the palm of the right hand up against the base of the spine. Keep back straight and long.

Take the left hand and push into the right knee and look over the right shoulder. Take 3 breaths. Return the hands directly above the head and look up. Then twist the upper body to the left, placing the left hand flat on the floor against the lower back, fingers pointing away, with the right arm pushing against the left knee, twist to look over the left shoulder. Three breaths, then return to forward position, a arms straight up, then back to heart centre in prayer pose.

Finish

Sarvangasana - Shoulder stand
This asana is composed of three postures - including The Plough and The Bridge pose.

Halasana - Plough posture

Sethu Bandasana - Bridge pose

Physical benefits (PB)

-Encourages deeper breathing by having jalandhara bandha (throat lock)
-Beneficial for toning organs
-Stimulates pituitary and thyroid glands
-Stretches the whole posterior part of the body

Spiritual benefits (SB)
-Chance for a different perspective on life-inverted-seeing from a different point of view

Start
Lying down on your mat, place your hands along the sides. Bend the knees toward the chest, then raise towards the forehead while supporting the back with your hands. Keeping the elbows on the mat, use the fingers, pointing inwards towards the spine as you raise the right leg, followed by the left - feet flat.

Ensure the body is in a straight line - moving the hands further up towards the shoulder blades to fully support. Hold for 5-7 deep breaths or up to 2 minutes.

Keeping the legs straight, slowly lower the right leg to the floor behind the head. take three deep breaths, then raise the right leg. Repeat for the left leg, then bring both legs together, lowering them behind the head. Once feet are on the floor, release the hands and link the fingers pushing into the floor. Hold for 5-7 breaths or up to 2 minutes.

Finish

Matsyasana - Fish pose
Counterposes help bring the body back into balance after executing a strong posture or movement.

This pose gives a backward stretch to the spine and extends the chest fully. This posture also stretches the body in the opposite direction to the shoulder stand posture.

Start
Lie down on the floor on your back, with the palms of your hands flat on the floor under the buttocks. Rest your weight on your elbows, tilt the pelvis forward and lift the chest from the solar plexus, expanding it. Lower the crown of the head onto the floor, creating a strong arch in the back. Hold the poste for up to 1 minute.

To come down, place the weight onto the elbows, bringing the chin towards the chest and then lower the back to the floor slowly, vertebra by vertebra.

This pose is called the fish posture because it fills the lungs with air, optimising lung capacity and helps prevent asthmatic conditions. It gives a natural massage to the neck and shoulders, and stringency abdominal and back muscles. When practising this posture, try to be aware and experience the breath, as it moves in and out of the body, it is quite a remarkable feeling.

Finish

Bakasana - Crane Pose
Kakasana - Crow Pose
These poses are very similar except The Crow has the knees positioned on the back of the elbows while The Crane has the knees in the pit of the armpit and back of the shoulder/top part located back of the arm.

PB
- Strengthens upper body and abdomen, arms, wrists and shoulders
- Expands the chest
- Revitalises the nerves and muscles of the hands, wrists and forearms.

SB
- Balancing requires mental strength and concentration to develop inner balance

Bakasana - Crane Pose

Start
From downward dog pose, walk the feet halfway up the mat towards the hands. Bending the arms and knees, bring the left knee up to rest on the back of the left arm just above the elbow. Hold the pose here for three breaths then return the left foot back onto the mat. Bring the right knee up onto the right arm just above the elbow. Hold the pose for three breaths. Then, bringing both knees up onto the backs of the arms, take the weight in the arms and hold the pose for 5-7 breaths.

After, return the feet to the mat and return back to downward dog.

Finish

Kakasana - Crow Pose

Start

From the standing pose, hands together in the heart centre. Point the hands and arms up into a standing pose, then with the arms clamped tightly against the ears, reach forward and down into a forward bend, palms flat, fingers in line with toes. Walk the feet halfway back along the mat. Bending the arms and knees, bring the left knee up to rest on the back of the left arm just below the armpit. Hold the pose here for three breaths then return the left foot back onto the mat. Bring the right knee up onto the right arm just below the armpit Hold the pose for three breaths, then return the left foot back onto the mat. Breathe in deeply, then on the out-breath, bring both knees up onto the backs of the arms, and take the weight in the arms holding the pose for 5-7 breaths.

After, return the feet to the mat. walk them up together between the hands. Bring the fingers in line with the toes, palms flat. Breathe in, bring the hands together, arms tight against the sides of the head in a forward bend pose. Breathe out, bending from the waist, back long, spine straight into a standing pose. Breathe in, then breathe out bringing hands in to heart centre in prayer pose. Then return them to the sides of the body.

Finish

Ardha Chandrasana - Crescent Moon Pose

PB
- Stretches hips, thighs + legs
- Builds strength in upper and lower back, thighs and abdominals

SB
- Helps expand heart chakra
- has energising and rejuvenating effects on the whole body and mind

Start
Feet together in standing pose, with hands together in prayer, and take the right foot back into a lunge. Drop the right knee to the mat and release the toes. Breathe in on the out-breath, and extend the arms up directly above. Breathe in and reach. On the out-breath, reach the arms back, looking back towards the hands, taking the lunch deeper as you arch the back. Returning body upright to centre - breath in, tuck the toes under, return palms to prayer in the centre of the chest and back into lunge. Step the right leg back to meet the left back into a standing pose.

Take the left foot back into a lunge. Drop the left knee to the mat and release the toes. Breathe in on the out breath, and extend the arms up directly above the head. Breathe in and reach. On the out breath, reach the arms back, looking back towards the hands, taking the lunch deeper as you arch the back. Returning body upright to centre - breath in, tuck the toes under, return palms to prayer in the centre of the chest and back into lunge. On the out-breath, step the right leg back to join the left in standing pose. Take your hands down the sides of your body.

Savasana - corpse pose
Although it looks easy - is in fact one of hardest to master while body lets go mind must stay alert observing relax process.

PB
- Removes fatigue caused by other asanas and induces calmness of mind.
- Steady, smooth breathing, without jerky movements - soothes nerves and calms mind.

SB
- The stresses of modern civilisation are strain on nerves to which savasana is best antidote

Start
Laying flat on the mat, ankles at the edge of the mat, are away from the sides, palms up with neck long. Closing the eyes, take the focus to the breath - long and deep. Taking a few minutes in this posture, allowing the benefits of the yoga session to be absorbed into the body and calm the mind.

Ujjayi Breathing
Warming/Victorious Breath
- Genertaes heat
- Conquors all problems of the mind

Bandha x3
Energy support locks or seals. Help awaken and direct energy in the body.

Jalandhara Bandha - chin lock
Uddiyanna Bandha - Abdominal Lock (basic) or Flying up-lock

PB
- Harnesses the mind
- Execute lock by pulling lower abdomen from pubic bone to naval into spine. This helps to tone belly, reduce fat in stomach and massage intestines

Mala/Mula Bandha
Root lock - contraction of perineum between anus and genitals.
Cervix in women and root of penis in men.

Anuloma Viloma - Alternative Inhaling through both nostrils
Helps internalise awareness and quietens the mind
Dividing inhalation and/or exhalation into a number of steps by pausing - allowing inhalation and exhalation to be prolonged and activation of respiratory muscles to become more conscious and effective

Physical Benefits of Yoga
Suppleness & Flexibility
This is probably the most immediate benefit of yogasana practice. Asana means focus on deep stretch. Patience is required as the maximum stretch can only be achieved by working slowly and gradually. Breathing into the stretch, helps muscles to lengthen and in turn develops suppleness and increases flexibility.

Muscle Strength
As the muscles develop flexibility, they also develop strength. By using the body as our set of weights, we can develop muscle tone that is even and balanced throughout the whole body.

Body Re-alignment
Asana practice realigns every bone in the body by working evenly throughout the body, equally on the left and right, the front and back. Hips move into line, vertebrae realign their natural alignment, and posture improves.

Improved Functioning of Organs
When stretching, twisting etc. various organs are alternatively stretched, squeezed or relaxed. in the process they are either rinsed in fresh blood or drained of old. The rinsing and draining rejuvenates cellular tissue and improves the organs' vital functioning.

General Health
Overall, yoga practice promotes good health. Every cell of every muscle is invigorated and drained of waste products. By promoting the health of the organs, including the glands of the immune system, the body's ability to resist disease is enhanced. Body weight is also kept to an optimal level, as waste products are discharged, nutrients are fully absorbed and muscle tone is improved. Likewise, the skin quality improves as blood circulation is enhanced bringing a smooth, clear complexion and bright sparkling eyes.

Pranayama
Pranayama (or breath control) is the control of the vital and psychic energy in the body through control and awareness of the breath.
The basic understanding of pranayama is learning to release the lungs fully and is the science of breathing.

The breath has two phases: the inhalation and the exhalation.
All pranayama practices should be done sitting down with the head hanging down from the nape of the neck and the chin resting in the notch between the collarbones, on top of the breastbone. During the practice of pranayama, the eyes are closed throughout; otherwise the mind will wander due to the distractions.
Pranayama should be practised in a sitting posture at least once a day for ten minutes or more; ideally it should be practised after asana practice. If practising after asana, be sure to rest in savasana for ten minutes.

Ujjayi Breathing
Ujjayi is a deep thoracic breathing. It is achieved with jalandharabandha, which produces a light snoring effect at the back of the throat.

Bandha
These are energy support locks or seals. They help to awaken the creative energy in the body and aid pranayama.

Janandharabandha
This is the restraint of the jugular notch. The glottis at the back of the throat is narrowed and the chin is tucked in towards the chest, the breath is stretched and therefore under control.

Anuloma Viloma - Alternative Nostril Breathing
Hold the Vishnu Mudra in the right hand, by curling in the index finger and middle finger so the thumb, little finger and ring-finger can be used on either side of the nose to close the nostrils.
1 Inhale through both nostrils.
2 Close the right nostril with the right thumb, exhale through the left nostril. Count to four.
3 Inhale through the left nostril while counting to four.
Close off the left nostril with the fourth finger of the right hand and exhale through the right nostril, counting to four. Inhale through the right nostril counting to four.

This pranayama also exercises, strengthens and purifies the lungs. Pranayama also purifies the nadis (energy channels) and increases prana (lifeforce) intake. As the length of exhalation is increased, stale air is eliminated. Furthermore, retention increases the oxygen intake.

Chakras
The word chakra is Sanskrit for wheel, vortex or disk and refers to each of the seven basic energy centres in the body. Each of these energy centres correlates to major nerve ganglia branching forth from the spinal column and operates as a pump or valve for regulating energy through the body. They work together with the physical body through two main vehicles, the endocrine system and the nervous system. Each of the seven chakras is associated with one of the seven endocrine glands, and also with a group of nerve ganglia called a plexus. Thus, each chakra can be associated with particular parts of the body and particular functions within the body controlled by the endocrine gland associated with that chakra. The chakras are not physical but they are aspects of the consciousness, however, a chakra can also be seen as a multi-petalled flower with the central position being occcupied by the energy of the soul containing its links with the higher self. This is useful to know for visualisation purposes.

Chakra One: Root Chakra - Physical Identity, directed towards self-preservation
Located at the base of the spine, this chakra forms our foundation. Known as the base or root chakra, it represents the element earth and is related to our survival instincts, to food, to shelter, to our sense of grounding and connection to our subtle/etheric bodies and the physical plane. When this chakra is balanced, it brings us health, prosperity, security, and dynamic presence.

Chakra Two: Sacral Chakra - Emotional identity, directed towards self-gratification
The second chakra is located around the abdomen, lower back and sexual organs. Known as the sacral chakra, it is associated with the element water and is linked to our emotions, sexuality and movement. When this chakra is balanced, it develops within us a sense of fluidity and grace, depth of feeling, sexual fulfilment and the capacity to accept change.

Chakra Three: Solar Plexus Chakra - Ego identity, directed towards self-definition
The third chakra is known as the solar plexus or power chakra, and is located in the solar plexus region. The solar plexus chakra is associated with the element fire and rules our personal power, will and autonomy, as well as our metabolism. When balanced, this chakra brings us energy, effectiveness, spontaneity and non-dominating power.

Chakra Four: Heart Chakra - Social identity, directed towards self-acceptance
The fourth chakra is called the heart chakra and is the middle chakra in a system of seven. It is related to the element of air, and rules our centre for love and is the integrator of opposites in the psyche, this being personal effects like mind and body, male and female, persona and shadow, ego and unity. A balanced heart chakra allows us to love ourselves and others, understand and feel compassion and help develop a deep sense of peace and centred-ness.

Chakra Five: Throat Chakra - Creative identity, directed towards self-expression
The fifth chakra is located in the throat and is called the throat chakra. It is related to communication, creativity of expression and the voice. It is a this centre that we experience the world symbolically through vibration, such as the vibration of sound representing language.

Chakra Six: Brow Chakra - Supreme identity, directed towards self-reflection
The sixth chakra is known as the brow chakra or third eye centre and is located on the forehead in between our two 'real eyes'. It is related to the act of seeing, both physically and intuitively. Developing awareness of it opens our psychic faculties and our understanding of supreme levels. When this chakra is balanced, it lets us see clearly, in effect, letting us 'see the bigger picture.'

Chakra Seven: Crown Chakra - Universal identity, directed towards self-knowledge
The last chakra is based on the crown of the head and is therefore known as the crown chakra. This chakra relates to connections as pure awareness. It is our connection to the greater world beyond to a timeless spaceless dimension of all-knowing. When developed, this chakra brings on divine knowledge, wisdom, understanding, spiritual connection and bliss.

The method for tapping into our inner selves, meeting our subconscious minds and addressing the issues affecting the balance of our chakras, is to practice meditation.

What Is Meditation?

Meditation is simply the creation of a relaxed state of awareness, of mind and body. Generally we experience relaxation and awareness as separate states and not simultaneously, and our concentration is most often directed towards the outside world. In meditation, our awareness is directed inward.

Why Meditate?
People turn to meditation for many reasons. Many are drawn to it because they want to learn to relax and eliminate unnecessary stress and tension in their lives.

The effect of meditation can be likened to taking a holiday. When you return, you are refreshed and reacquainted with yourself and you have a new perspective on your life. But unlike holidays, meditation costs you nothing and only takes a few minutes of your time every day.

Consider the stream of thoughts that flow endlessly through your head daily. Many of these thoughts will be non constructive or anxious , especially when the mind is not focused on any particular task or activity, such thoughts are usually tinged with various emotional responses and will probably keep you tense or even make you stressed.
Meditation puts us closer in touch with our minds, as well as our bodies - it enables us to identify negative thought patterns and emotions and helps us to work through and eliminate those feelings, which are usually unhelpful to us.

The practical and physical benefits of practising meditation serve many purposes and are well recognised. Correct breathing, good posture and deep relaxation encourage the body to function more effectively and can relieve problems such as insomnia, high blood pressure and low energy levels. It develops and tones the mind. Memories, perception and concentration are just some of the 'muscles' of the mind that we need to keep trim if they are to serve us well.

By applying greater concentration to our daily tasks we do them more effectively. It is this concentration that we practice and hone in meditation; it is simply teaching the mind and body to focus together on the same activity.

Other benefits of meditation include: improved concentration, enhanced recall and increased clarity of perception, emotional stability, improved judgement, perseverance and determination.

In connecting with reality at the levels of your mind you will burn off the haze of illusion and see what it is to be more human, thereby appreciating other people more.

Meeting Your Mind
Meditating with a spirit of open-mindedness will develop a clearer understanding of how your body works, of who you are and will make you more relaxed and able to concentrate better.

The mind constantly plays tricks on us and has many ways of distracting our attention, setting us on the wrong path, deceiving us and leading us astray. This usually appears in the form of negative thoughts and attempts to prevent us from achieving a goal; sometimes the harder we try to succeed, the more obstructive our thoughts may become. Try to be aware of the ways your mind attempts to pull you away from your focus. It is often when we are meditating that the mind starts telling you that you are wasting your time or that this particular discipline is not working: the mind is powerful enough to divert you away from your mental goal.

Obstructive thoughts exist in the unconscious part of our minds, namely things like our desires, impulses and instincts. If we choose to ignore the unconscious, we are in fact ignoring a fundamental part of our innermost being.

Meditation teaches us how to become more familiar with our unconscious and how to make our unconscious thoughts more conscious. In truth, meditation teaches us how to make sense of the chaos that exists within our minds. It is through this union of the unconscious and conscious, that we are better able to develop our self-knowledge and self-awareness.

Observing our emotions
During meditation it is a problem for you to experience heightened levels of feeling, but if you are quite unemotional and someone who tends to keep emotions in check, then coming face to face with your emotions may be quite a shock. Be prepared for this eventuality.

Through meditation, we can learn to better observe our emotions to understand their nature - we can also discover why they are occurring. Once we are able to do this, we can learn to manage our lives more calmly and rationally by becoming more aware of our feelings and understanding how best to face and deal with them.

Our emotions are important, as they help us to develop a relationship with our inner self. If you have a strong emotion like frustration, which you wish to release, try to let it out gradually and express it in a constructive way. You can be creative, like writing about it or even drawing or painting a representation can be helpful and can help develop an understanding of that emotion better. A way of using meditation to deal with emotions, like anger, would be to visualise being washed by rain or standing under a waterfall, until you feel your inner turmoil being flushed away.

Observing our thoughts
Thinking usually involves making associations and allowing thoughts and imagination to expand and develop freely and naturally. In meditation, we have to use our imagination and our ability to think. Is is a false presumption by many that meditation is about 'clearing' or 'emptying' the mind. Meditation is actually about concentration or developing the ability to concentrate better and more effectively.

Try and observe the thoughts, images and ideas that float through your mind. Watch these thoughts without engaging in any of them. Try not to influence or judge them, just be aware of them and allow them to exist - and accept them. Sometimes you may find that a particular thought distracts you. When this happens, gently remember and remind yourself of your discipline and return to focusing on the expectations. You are merely observing. If you feel disappointed after your meditation then perhaps you are holding onto expectations and, in turn judging yourself. As we practise meditation, we should assume nothing and be open to all possibilities.

Consider the thoughts and feelings that preoccupy you on a daily basis. Try and write them down. Ask yourself these few questions and monitor yourself.
Do you use a lot of energy worrying about what will happen in the future or what has happened in the past?

Are you always thinking about trying to control events or situations over which you have no control?
Do you experience negative feelings or thoughts such as anger, fear, frustration and sadness?
Do you experience thoughts like 'Nobody cares what happens to me' or 'No one pays any attention to what I do?' Or do you compare yourself with others and think that they are better than you? Do you sometimes wish that you were somewhere else, with someone else or in a different job?

Be aware of your thoughts and listen carefully to identify your thought patterns. Start to introduce this in to your meditation sessions and gradually into all areas of daily life.

Preparation for meditation
Find a comfortable position to sit in. Lying down is not an option in these meditation practices as you are more likely to fall asleep than be in a meditative trance. So find a comfortable setting position. If you suffer from lower back pain, then it is advisable to sit against as wall.

Humming exercise

Take a deep breath in and around the eyes and across the forehead.

Next 'mememememememememe' then 'mamamamamamamama', then the vowels 'a,e,i,o,u' feeling the sound vibrating across your face

Then use 'n', feeling the vibration up your nose and in your sinuses.

Next, we are going to practice the mantra 'OM', this should be a deep resonance in your face and also internally all the way to your belly. Visualise the sound coming from the third eye chakra and also being absorbed by the same chakra. This is quite an advanced technique, but try the technique it can be quite a profound experience.

Observing the Breath
Take a few minutes to observe your breathing and change your breathing to deep 'in-breaths' filling your belly as well as the lungs. By doing this you are oxygenating your inner organs and allowing a deeper sense of relaxation. By focusing on the breath you are also facilitating the activation of 'chi' or prana developing your own personal energy, and allowing yourself to be connected to universal energy. Remember to keep your tongue gently pressed onto your palate at the top of the mouth.

The Aura
This is the field of subtle energy that surrounds and emanates from every living thing. We sometimes pick up negative vibrations from in and around our environment and it is a good practice to regularly check our aura and to clean it.

Aura Cleansing Meditation
Prepare yourself for meditation. Observing the breath, imagine you are sitting surrounded by white light and then visualise the light changing through all the colours of the rainbow. Visualise negativity like black spots being dissolved into white light.

I've been amazed at the progress made by applying the above learnings. If we can use the above techniques and principles daily - we can all make great improvements to our physical and mental wellbeing.

Chanting for health

THE POWER OF WORDS

Words have power. And certain types of words, spoken or sung in chants while meditating, have immense power for creating change. The sounds and vibrations emanated from chanting or listening to these mantras, can evoke strong feelings in us for positive change, plus promote greater health & harmony within the body and mind.

There are many mantras used by Yogis, spoken in the ancient dialect of Sanskrit. The special words selected for Sanskrit mantras, have a particular resonance that helps to target the points in the body relating to the chakras/energy centres and also have the power to balance the body, by bringing out the positive meanings of the mantra through sound.

Mantras
Mantras are words or phrases chanted in meditations, which promote feelings of harmony and well-being, which are derived from ancient Sanskrit texts passed on for millennia.

The following Mantras have been shown to me by The Radiant Hand. This was part of my Yoga 1 course. This link gives a further list of mantras to try, along with their meanings.

OM Nama Shivaya (Aum nah-mah Shee-vah-yah)
OM and salutations - May the elements of this creation abide in me in full manifestations
The Sidha Mantra above will help both males and females purify their masculine aspect. It is said that if one uses this as a main spiritual discipline for many years, one will eventually accumulate knowledge and spiritual clarity of the deepest type.

OM Shanti OM
OM is the seed sound for the brow centre, the third eye chakra, which is where the masculine and feminine energies meet. Shanti means in a dynamic sense: not just an empty shell, but also a powerful and active peace that radiates outwards.

OM Ram Ramaya Namaha (Aum rahm rahm-eye-yah nahm-ah-ha)
Ram has a two-fold meaning and application in Sanskrit. First, it is the seed sound for the solar plexus chakra. Tremendous healing energy lies dormant in this chakra. Mantra can and will give you the energy by awakening the chakra; it prepares the chakra to be able to handle the flow of Kundalini energy that gives the chakra its power.

The second application involves dividing the Rama into 2 syllables. Ra and Ma. Ra is associated with the solar current that runs down the left side of the body. By just repeating Rama Rama Rama over and over again, you begin balancing the two currents and their activity so that they can work with the higher stages of energy that will eventually come up the spine. This simple mantra, Rama, qualifies as a healing mantra in its own right.

Practice What You Preach

LEARNING AND APPLICATION

It's not just the learning of a new discipline or skill that will help us grow, it's putting the new knowledge to use and being a working example to others.

The physio who I've been seeing about a nerve problem in my right arm, has a lot of knowledge on the subject of nerves and the symptoms that cause discomfort and pain in the body. Yet, he's overweight and has terrible posture. He's no role model.

Health professionals, with all their knowledge, still need to embody what they have studied. So the same goes for any addiction raddled 20-a-day doctor you may meet. We have to follow the principles of the profession or skill-set we preach to others, otherwise, what kind of warped message are we giving out to others? 

Trying to tell someone to cut down on alcohol, eat well and get some exercise is difficult for anyone to follow. If we preach to others, we should be leading by example and yet, a lot of us are overweight functioning alcoholics ourselves. 

Stress Relations

MANIFESTATIONS OF STRESS

Back problems can be a manifestation of stress, called Mind Body Syndrome or TMS. American doctors are now talking more about the symptoms of back pain being originating from psychological issues and there's been a few latching on to the idea now here in the UK too.

Those suffering with chronic back issues, and wishing to avoid surgery (often not required anyway), have been looking inward at any psychological factors that may be causing the symptoms. 

I've been suffering with lower back, neck, shoulder and elbow pain over the last 5 years. I have been scanned, stuck with pins, had electric nerve conduction studies and all kinds of therapies, some of which have been assessed by some long-standing professionals in the field of medicine. Yet no answers from any experts of how to fix these pains. It's just a part of getting old, I've been told or wear & tear and I've been told to just try and manage it as best as I can. 

After reading about TMS studies and learning more info on some on the common findings in individuals suffering from stress related ailments, I have clearly seen parallels in what my symptoms are and seen how my job & working environment plus other life circumstances have affected me psychologically to such a degree that, even after months of rehabilitation, the symptoms still persist. 

Through yoga, Qui Gong, meditation and having a better understanding of myself, including my character type (which appears to suffer the most from this stress syndrome) and hearing about other people's stories, I am much better equipped to deal with the healing process with the new tools I now possess. 

Stress As A Friend?

Stress affects us all. Stress is also good for us. It readies us for challenges and helps us achieve goals. But too much stress can be a killer. Understanding when stress is good and bad, will help us manage our lives better and we'll know when we are over-stressed. 

Everything has a cause & effect, and we are influenced by everything we see, hear, read and believe. Hence, the the idea that stress can be damaging, according to Kelly McGonigal's video below, is actually more harmful than we realise, as we place so much power on words, we feel stress effects psychosomatically even when the stress we are experiencing is normal and healthy for us to better perform. 

Major Muscles

IT'S NOT ALL ABOUT THE BICEPS...

After the heart for keeping us alive, the Soas is arguably the most important muscle in the body. It's functions are for maintaining good upright posture, allowing full range of mobility between the upper and lower body and keeping us functioning correctly as a healthy physical individual. Also referred to as the hip flexor, it is important in a number of ways but it's key function is to keep us walking upright and when called for - helps flex the thigh and raise the knee forward for running.

Arguably, the evolution of Homo Sapiens owes much to the correct functioning of this muscle and it's very survival, dependent on the necessary quick reaction times required for action in averting danger. In evolutionary terms, it's not that long since we've come down from the trees to roam the plains and there are still very real dangers in our cities. So, this valuable life saving, primal region of our body is still hard-wired to our central nervous system as a first-stage mechanism for fight or flight. Due to it's necessity for being ready to move at all times, it's finely attuned to the environment and warning signals that are picked up from our senses, central nervous system, processed by the brain and sent out to this muscle even before our conscious minds are aware there is a potential threat upon us.

It's been shown through research, where our instinctive reaction times are alert and primed up to a staggering 10 seconds ahead of our conscious minds. Our senses react, the body systems and muscles prepare themselves while our mostly oblivious conscious minds pick up the messages through other signals - like the prickly feeling when our hairs stand on end, the gut feeling of unease or agitation as our blood supply switches away from the gut and cortisol is released from our adrenal gland into the blood stream or from the very fact that we've started running and unsure why that is we are doing it.

Stress Indicators
It appears the diagnosis and treatment for back pain has clearly been somewhere off the mark in many cases over the years. But through breakthrough research into chronic back pain by Dr Sarnos, there has been a lot of success with his treatment into undoing a lot of the problems associated with perpetual stress related symptoms. Key findings have indicted where a lot of stress related pain can be located around the lower back area. This has been shown through studies to be connected with the central nervous system and connected with repressed feelings of anger, anxiety and linked to sustained levels of stress, which in turn are linked and held in the Soas muscles and other related regions of the body - in particular, around the neck. The treatments for improving back problems are focused around directly treating the muscles with massage, pain and muscle relaxing drugs but also through evaluating environment and emotional health.

I believe yoga and meditation have a greater part to play in this rehabilitation therapy, but earlier acknowledgement of the potential stressors, understanding personality types and assessment of suitable environments for positive wellbeing should be considered as a preventative measure against all forms of stress related illness. If we consider that our environment, our moods, the people we surround ourselves with and work situations we put ourselves in are all the modern day equivalents of the Serengeti Plains - with dangers at every turn, either imagined or realised - then we can take preventative measures to stop the fight or flight response from being 'stuck on'.

Good muscle function should be a key factor in our continued quest for retaining peak levels of health. With more focus on the correct movement, agility, posture and balance of our muscles and less emphasis given to the size of say, a bicep, we could all have a better chance of staying pain-free.

Listen to your body

WARNING SIGNALS

Our bodies are finely tuned machines that are working 24/7 to retain homeostasis. In order to remain in an optimum state for functioning at our best, we have to take good care of ourselves through quality nutrition and regular rest. We need to listen carefully to our bodies, because sometimes, the signals are being sent and we're not aware, because we're not listening.

Our body has to adjust to certain states that we put ourselves through. Our conditions are constantly being measured and assessed through our central nervous system. Our nerve receptors pick up information relayed from our five senses to determine how our body systems are functioning within our environment and our brains interpret these signals to then motivate us to act appropriately. This is how we know if we are getting damaged - because we feel pain - which are the brain's warning signals. And this is how we know to avoid doing whatever it is that is causing the pain receptors to fire off these warning signals. Being constantly exposed to stressful situations, or by not getting enough sleep, rest or good nutrition, we may be so exhausted and therefore missing these important signals. Over time we may even become entirely de-sensitised to them and we later wonder why our looks and functionality have deteriorated so much.

Working at a tough level of intensity over long periods could set our pain thresholds at higher peaks and change our acceptable non-harmful state. This is how injuries creep up on us. This is also why it's important to have regular breaks throughout the day, relaxing evenings, weekends and planned holidays. It's in these moments, we can then use meditation, breathing techniques or yoga practise to help us identify these potential areas which are giving off warning signals. If we listen and act upon these signals, the chances of having any lasting damage done to our bodies will be greatly reduced.

Resetting Posture

TWISTED LOGIC

Our bodies adapt to our environment. We repeat the same movements over and over and we become set up to work in this way. So if our environment is an office in a hunched seated position for a third of our day, time will evolve our bodies to hold that shape which best fits the dominant position it holds for the longest period of time. This happens to be in my case, is the office chair. Due to the nature of the work and position I spend my days in, I've become twisted in my posture over time. 

Working in front of a computer over many years and being held in a set position, especially while under stress, trains our muscles and connective tissues to perform in a certain way. Being that the body is made to be functioning in a well balanced state, having an imbalance over sustained periods will cause irritation to the nerves and this is where the position can be 'set' as the pain receptors activate the muscles & tendons, effectively holding the body in a state this is out of balance with natural equilibrium. 

There comes a time when we realise passive rehabilitation has not been effective enough in forming a recovery. Another realisation comes at a later interval when it becomes clear that our best efforts for correction through yoga and other low impact exercise and physio, equally has not been effective enough for making a full recovery. It's at this point that we have to look at the pharmaceuticals. 

Prescribed Fixes

Pregabalin acts as a pain suppressor to regulate the pain signals which are holding the tension in muscles - in turn which are then causing the pain signals to be sent creating a viscous circle of pain. The idea is simple: stop the circle of pain signals and the body will be free to find a state of balance once again. Only time will tell so let's see if the only option available to me now, has a more positive effect.

Corporate Reins

REINING THEM IN

Large corporations are taking over the world and our lives. More and more stories are popping up in the media where these conglomerates are being shown up for being the out of control, soulless organisations they are. They need to be restrained.

Reading Noam Chomsky's book 'Understanding Power', I've learned how we've allowed these organisations to control government, media & education. It feels hopeless to be able to change the balance of power but many still continue to conform. However, there comes a point where enough is enough, so a revolution is sure to happen as this tipping point is reached in the not too distant future.

As I look for new books on Amazon - I find it increasingly harder to support this organisation now I see how they are treating their workers. This information on how workers are being treated, is readily available on the internet. It's clear that Amazon is not alone in failing to uphold it's bogus 'principles' as a moral leader in the corporate arena.

The truth, taken from this extensive piece in the NYT is that everyone is so caught up in the corporate push to deliver more and more, that it's of little wonder that anyone has time to consider/assess their health or even have the time & energy to get out from a harmful work environment. Workers likely continue through fear that the grass will be no greener on the other side of the fence.

The following excerpt taken from the NYT report, rings true for me after witnessing similar treatment working at another large corporation, News International (News UK) - "The NYT article prominently features anecdotes describing shockingly callous management practises, including people being treated without empathy while enduring family tragedies and serious health problems."  Thankfully, some people are now coming forward at Amazon Anonymous to let the world know how they are being unfairly treated.

It won't be too long before other large organisations are flagged up and held responsible for callous behaviour to their employees and measures taken to curb shareholder pressure for growth in exchange for worker's health. The tide is turning as more focus on supporting our workers will follow the investigations into tax evasion and other unethical practises going on in the UK, I'm sure.

Daily Intentions

SETTING THE RECORD STRAIGHT

Watching someone like Lee Holden, who has inspired me to practice Qi Gong every morning - I can clearly see someone who is truly happy with what they are doing in life. Success has followed happiness and Lee, it seems, is becoming the ambassador for an ancient eastern art form that brings health and vitality to himself and into the lives of millions. 

Having partners, family, friendships and work commitments to maintain/keep, means we're compromising ourselves a lot of the time. This means our fun, companionship and family/work relationships and all the responsibilities they entail, can temporarily detract us from where we are aiming to go in our lives. 

Everyone has intentions, but for most, they are not clearly defined. They are led by desires and easily changed through lack of focus, manipulation from others, or lost through intoxication. It takes extra effort to stop ourselves from being pulled off the day's intended path. It's that feeling, waking after an unplanned, late night of alcohol-fuelled shenanigans that the things you'd planned to do, got thrown out of the window. It's these situations in particular that we all wish to be more in control of – always seems like a good idea at the time...

Letting oneself down, feeling weak-willed and a failure - these are very negative thoughts that need to be avoided. Fun is an easy detractor from a path of intention, so there have to be pre-thoughts for the day to make allowances for these times when we're more susceptible to losing track of the day. A simple few minutes to think through possible scenarios and levels of flexibility for the day is all is needed to avoid having those dreaded feelings of self-loathing. There's always going to be other opportunities for fun.

Every evening, I will look at the following day's calendar of proposed events, my intentions and what I want to get out of the day. These intentions will then be discussed with my partner to better understand her intentions for the day too and we'll look at the possible factors that could scupper plans. This way, we will know what it means if we fall too far from our intended paths and already have a plan B to fall back on.  

Hormonal Balance

TESTOSTERONE

Losing sleep, poor diet, high stress and environmental factors can all have an effect on our health. If we're aiming to get fit and gain muscle, we have to ensure we're in good physical shape before we train. One of the factors affecting our training ability could be a hormonal imbalance.

Certain hormones like testosterone are required by both men and women for maintaining a healthy and balanced state and it is essential for gaining muscle too. There are natural ways to boost testosterone levels and some of those methods are centred around having regular forms of exercise. So the key is to have regular daily exercise, even if they are just walking and stretching just to keep the functions of the body working and in a healthy state. Yoga is a great way to do this.

Oestrogen-Mimicking foods
Oestrogen is another sex hormone found in the body when controlling reproduction in women as well as maintaining bone health and other factors in both men and women. There are some plants and foods that have natural oestrogen-mimicking properties, like Soy.

Having too many foods that contain high levels of Oestrogen can have an impact on hormone balance and particularly effect men's fertility. So, understanding which environmental factors and foods could have a negative effect on us are well worth learning about if we wish to remain healthy, avoid negative symptoms ranging from mood swings to hair loss and increase the chances of remaining disease free.

Keeping A Balance
The advantages of maintaining good testosterone levels can be witnessed in both men and women alike. Often, a busy lifestyle, along with the stresses and strains it presents daily, coupled with a tough training routine, can all negatively impact our hormones and ultimately, our health. Fenugreek has been used for centuries and is said to boost testosterone levels, essential for recovery after exercise.

Supplementing diets with the right minerals, vitamins and health-boosting supplements, can aid in combatting fatigue and assist the body in maintaining optimum health. Supplements are not and should never be substituted for a balanced nutritional diet – but certainly, in the right amounts and for the right circumstances, can be invaluable to those seeking loftier training goals.

There's many more brands of supplements on the market today offering solutions for boosting performance. Always be sure to make your own judgements about what's right for you/your body and consult your doctor if there are prolonged bouts of low energy, problems with sleep, recovery and mood etc.

Additional information on the above brand of supplements, can be found here.

Super Foods

NATURAL DIET SUPPLEMENTS

Taking supplements with our diets can help boost our overall health & vitality. There's pills and powder for everything to increase our energy, repair damaged cells and all manor of other health benefits.

Health food shops are full with all kinds of potions proclaiming to cure our ills and make us feel super human. However, when there's so many natural food source alternatives out there, we should turn to these first rather than pop the pill or ingest the 'quick-fix' powdered variety.

Here's a list of some of the more common natural super-foods found in As Nature Intended and likely other health stores in the UK.

Second Hand Goods

GOOD AS NEW

Every day, someone, somewhere is packing off something to be taken to the second hand shop or sold on eBay. These are goods that have had some use but are still good for more. The reasons for throwing them out may just be that there's no room for them or that they don't get used enough t warrant keeping them.

We're all conditioned consumers in this day and age - and retail for some, truly is a form of therapy. We're simply a couple of clicks away on Amazon, from what may just be another impulse buy...

The economics of purchasing
My brother has gotten really good at sniffing out bargains on eBay. He'll always choose to look for a used item before buying new - especially when it comes to kids games and toys. The kids are usually involved in this process. What this means, is that he is teaching his kids about the value of money and economics when it comes to purchasing. Understanding monetary value, knowing how to negotiate and when/why to purchase is not something we are taught in school. Using kids toys as a model - buying at a fraction of the original price, using and playing with it - then selling on again, quite often making money at the end, will stand these youngsters in good stead for when they grow up and buy their own house etc.

Grabbing a Bargain
Many people are oblivious to how they spend their money. They live to and beyond their means and without controlling their desires, they buy stuff that ends up in the cupboard or in a storage unit gathering dust. Quite often, they'll want bigger, better, newer versions of the same thing and the 'old' one will just be in the way. There's bargains to be found. Hence, when I decided on buying an Omega VRT352 Juicer (normally around £300+), I had to look for a second hand one to justify not spending more money than I spent on a one week all inclusive holiday to the Canary Islands! Here I found one on a really great website called Preloved. And everything I've purchased on here is just that - loved and looked after. So for a very easy purchase at £165, I'm really happy to have found something that is guaranteed for 10 years and potentially will boost health and vitality at a bargain price.

Trying something new

Yoga, around for millennia, is truly amazing and should definitely be practiced by everyone. It's benefits are felt so much more than purely on the physical level. Yoga is helping me to be a more thoughtful, tolerant and positive person. I initially took yoga up as a way to improve flexibility and movement in injured muscles and joints and since I've starting to practice regularly, have noticed a huge improvement in general health & wellbeing. I will surely continue to practice yoga daily to carry through these benefits throughout the rest of my life.

I have to confess, when starting out, I felt very self conscious about my image, uncomfortable with the chanting and being in a room where I was the only guy. When I'd tell my mates about yoga - they'd recoil. Somehow, it's not seen as something 'men' do. It's crazy but apparently, we're meant to be lifting heavy weights as a show of strength/masculinity or maybe playing football. We definitely don't talk of spirituality or being connected to the earth. Thing is, doing the yoga will help with the weight training and very likely lesson the risk of injury in football too. What guys are really missing out on, are the meditative and focussing benefits that you get. Plus, doing yoga has really helped me deal with how I see myself/my ego and how I present myself or engage with others. Ultimately, practicing yoga, has given me the confidence to try new things that I'd have been afraid of doing because of (in the case of yoga) a stupid idea that it's not something guys do!

I'm fortunate right now to have a bit of a small window in the rat race of life - some time to stop & reflect with an opportunity to recharge/strengthen a battered body and soul. I'm trying out new things as a way to continue developing as a human being. It's all too easy to stay in the comfort zone and never grow as a person. Looking inward and around at life can make us feel uncomfortable & vulnerable - especially when the veil of reality is challenged, but it's better to come to terms rather than hold on to a false reality. I've seen it with older people who do not appear to have learned much for their years and I'm conscious of making sure that will never happen to me.

This week, I will be making the most of this small window to try different yoga, Qigong and meditation techniques at The Life Centre in Islington. They are currently offering a deal of £25 for 14 days unlimited classes. So, I will try Jivamukti - a style of yoga started by David Life and Sharon Gannon. Reading up on the pair, I found a couple of amazing videos of Sharon from the 80's practicing yoga to music. She has incredible flexibility and graceful movement. I also discovered a couple more talking abut veganism. She seems like a decent person who cares about the animals. In all the yoga videos I watched, the women again outnumber the men 20-1 which I still find incredible giving the benefits available for all. Will this balance ever change I wonder...

Whatever we make of the people, the beliefs and their low-grade videos - we shouldn't be judgemental of the things we know little about and practice being more open minded. So although I still feel very self-conscious and a little bit uncomfortable about putting myself in a room full of strangers and especially chanting with them - I will go along all the same. The important thing for me is to go and 'try'. Because, I've learned that it is good to deal with those egotistical and cynical aspects of the personality that potentially hold us all back from experiencing things - mainly because of what we've been previously taught to be the right/wrong way of doing things or placing too much importance on what others may think of us.

Taking Responsibility

SELF MANAGEMENT

Question: Why do we need to be told what to do all the time? Answer: Because we are lazy with ourselves. Unless we have some authoritarian watching over us all the time, we skip class, take shortcuts, knock of early, slouch on the couch and procrastinate. Sometimes the watchful eye comes from parents, teachers, police, managers - and other times from our conscience or inner voice. By forming our tasks and goals into schedules, writing down progress and setting out a plan that can be stuck to, we'll be formulating a task that over time will become habit. The inner voice - your built in sergeant major, will kick you into gear.

Expert Help
I visited a really great physiotherapist in north London yesterday who has given me some exercises to do which should, over the next couple of weeks, start to show some improvements in my flexibility/movement on a damaged elbow & shoulder. I've set up a plan for the times I will follow these exercise routines and I'm confident that my health will improve if I stick to them.

My friend, who recommended this physio - has told me he doesn't do the exercises and this means that he'll take a lot longer to recover and the physio sessions will be tougher and ultimately, he'll pay a lot more than if he helped himself. The bottom line is that we must take responsibility for our health and be the tough authoritarian when we need to get things done in order to better ourselves.