Posted on by Max Herrera

Learning to Believe

If we believe that we are able to do something, we’ll do it. If we believe we cannot do something, we won’t do it. The fact of believing or not influences our results, regardless of the area: sportive, economic, professional, personal, etc. If we repeat an assert a lot of times, we will ultimately believe it, and by carrying it out, we are able to modify our behavior. In other words, we reprogram ourselves. Words believe and belief take a central role and a special interest in regards to our capacity for success. In every case, we must research, recur to introspection and identify which beliefs are limiting us and preventing us from acting the way we’d like to. Beliefs are born and consolidate to produce, afterwards, positive or negative effects. Such beliefs influence our decisions. In fact, a belief is a deeply-rooted conviction.

We should differentiate clearly between beliefs and ideas. An idea is the mental image, devoid of action, which subsequently creates the belief. The belief, in turn, is a deeply-rooted conviction which influences our behavior and is present in our decision-making process. Beliefs stem from ideas, bearing positive or negative nuances. An idea can turn into a positive belief which will help us to personal growth and self-improvement. Our problems start when ideas are limiting, creating limiting beliefs, and dangerously constraining our behavior.

Furthermore, beliefs are affected by a series of events which surround an individual and influence his ideas. These events are: cultural background, job, opinions, accumulated experience, and the circle of influence. On each of these events a person develops her own ideas which will ultimately be reflected on the beliefs she embraces.

The constant search of negative references and the mental repetition of limiting phrases such as “I’ll never make it” lead us to unconsciously adopting negative behaviors. In this context, we are subjugated by the negative suggestions that we repeat to ourselves incessantly. The only way to break free from this constraining spiral is to be aware of our power to change negative approaches. Change has to start right now.

That’s why it’s so important to have and to form positive ideas, in order to let them to turn into deep, automatic positive beliefs. In this way these positive beliefs will influence our behavior, and will lead us to a successful life, full of victories. Hence, the first sentence of this post: If we believe that we are able to do something, we’ll do it. If we believe we cannot do something, we won’t do it.

Exercises

  • Repeat 5 times: “I am a positive person, I can achieve my goals and I…” (complete the phrase)
  • Identify a negative idea you have. Think about how you could turn it into a positive idea.
  • Meditate about your main goals right now. Are they realistic, are they attainable?
  • Do you fear failure? Meditate about this: Fearing failure is natural. Everyone fails. The problem is not failure, the problem is to halt after failing. Winners, leaders keep trying, and that’s why they’re are successful and different.
Posted on by Max Herrera

On Anxiety

Anxiety is a state of restlessness, and most of the time such state cannot be justified. It is not fear of something concrete at the outside but expresses our inner emotional conflicts. The person feels threatened by something of unreal nature, and is unable to handle such emotions. The anxious person may have been conditioned very early and may continue to be anxious in adulthood. It then becomes a characteristic of his nature that pervades all their actions and which turns the person in a candidate to suffer stress. Anxious people are fast, are always in a hurry, can not afford the time for all the activities they want to develop and are used to work on two or three things at once. When eating, anxious people swallow whole foods -tasteless- and consequently often suffer from dyspepsia, indigestion, bloating, irritable bowel, etc.

on anxiety
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Posted on by Max Herrera

10 Tips for Loving Yourself

You’re a wondrous being, a miracle called life. You’re unique. You’ve followed a path, a path which has turned you into what you’re now: energy, dreams, smiles, a lovely human being. Maybe you want more things, maybe you wish for more… that’s OK. Don’t blame the past for anything, as such past has allowed you to be here. And that past is offering you the opportunity to be better. The Beatles said it: All you need is love. And for loving, we have to start by loving ourselves. We have to love ourselves, we have to accept ourselves as we are right now: with our fears, our limitations, our physical image, our weaknesses, and our beliefs. If you do not love yourself, how may you be able to really love others? If you don’t accept yourself, if you don’t love yourself, you’ll probably end up looking in other people for such traits and features you don’t have and would like to have for being happy… but you will likely end up being hurt if that people go away. Love yourself, right now:

  1. Accept your weaknesses. They’re are part of you.
  2. Forgive yourself. All those things that you “perceive” you have done wrong… they’re past. You don’t live in the past anymore. You can only control the present time. Past & Future are just images, not reality.
  3. Express your feelings with total freedom.
  4. Don’t worry about things you cannot have control over. Instead, focus on the only things you can really control: your decisions right now.
  5. Trust your inner values and your personal resources. Don’t be afraid of losing, go ahead!
  6. Believe in your positive experiences, believe there’s an abundance in health and life for you.
  7. Don’t fight your negative thoughts or your fears… when you’re feeling negative or scared, thank your mind and your body for such thoughts and emotions, and leave them behind, you’re very positive and brilliant and have a lot of wonderful things to do.
  8. Do this exercise: write a little and happy song about those things that you fear the most. And sing it occasionally 🙂
  9. Do this other exercise: close your eyes and visualize yourself as a small child. Imagine this child laughing and running through some beautiful scenery, full of colors, full of life. Hug this child close to you. Tell him or her how much they are loved, and how special he or she is.
  10. Enjoy your body and care of it through nutrition and exercise (both physical and mental).

Life is beautiful. Enjoy it 🙂

Posted on by Max Herrera

Chiaroscuro

Self-confidence may stagger when we face up to our flaws severely and frequently. If we follow this approach in our lives, our flaws and failures will become our main source of concerns, leading to stress. We may become very good at spotting defects… so good that we may spend most of our time detecting flaws, focused into the bad things rather than the good ones. Such obsessive attention to the wrong things (flaws, manipulating or using other people, hurting other people, lying, and generally, those facts or actions that we think bad) may become the center of our lives.

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Posted on by Max Herrera

What is Mindful Breathing?

In my previous post, The Transformative Power of Meditation, I touched upon Mindful breathing (also referred to as Conscious breathing). Mindful breathing is a simple yet powerful practice that can have a profound impact on your physical, mental, and emotional well-being. In today’s fast-paced world, where stress and distractions are prevalent, incorporating mindful breathing into your daily routine can help you find peace, clarity, and presence. Let’s explore the art of mindful breathing, its techniques, and the myriad benefits it offers for overall health and wellness.

What is Mindful Breathing

What is Mindful Breathing?
Mindful breathing, also known as deep breathing or diaphragmatic breathing, is a mindfulness practice that involves focusing on your breath to cultivate awareness, relaxation, and inner peace. By paying attention to the sensations of each inhale and exhale, you can anchor yourself in the present moment, quiet the mind, and reduce stress and anxiety. Mindful breathing is a fundamental aspect of mindfulness meditation and can be practiced anywhere, anytime.

Benefits of Mindful Breathing
The benefits of mindful breathing are numerous and far-reaching. By incorporating mindful breathing into your daily routine, you can reduce stress and anxiety, lower blood pressure, improve focus and concentration, enhance emotional regulation, and promote relaxation and calmness. Mindful breathing can also boost energy levels, increase self-awareness, and foster a sense of inner peace and well-being.

Techniques for Mindful Breathing

  1. Deep Belly Breathing: Find a comfortable seated or lying position, place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, feeling your abdomen rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this deep belly breathing for several breaths to promote relaxation and stress relief.
  2. Counting Breaths: Focus on your breath as you inhale and exhale, counting each breath cycle from one to five. Concentrate on the rhythm of your breathing and the sensation of air entering and leaving your body. If your mind wanders, gently bring your attention back to your breath and continue counting. This technique can help improve focus and mindfulness.
  3. Box Breathing: Box breathing is a technique that involves inhaling, holding the breath, exhaling, and holding the breath again, each for a count of four. Visualize tracing a square or box shape as you breathe, inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. Repeat this box breathing pattern for several cycles to calm the mind and body.
  4. Alternate Nostril Breathing: Sit comfortably with a straight spine, using your right thumb to close your right nostril and your ring finger to close your left nostril. Inhale through your left nostril, then close it with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it, and exhale through your left nostril. Continue alternating nostrils for several breaths to balance energy and enhance focus.
  5. Sama Vritti (Equal Breathing): Sama vritti is a technique that involves inhaling and exhaling for an equal count, such as inhaling for a count of four and exhaling for a count of four. Focus on creating a smooth and steady rhythm with your breath, maintaining a consistent pace throughout the practice. Sama vritti breathing can promote relaxation, balance, and harmony within the body and mind.
  6. Ocean Breath (Ujjayi Breathing): Ujjayi breathing is a technique that involves creating a soft whispering sound in the back of your throat as you breathe. Inhale deeply through your nose, slightly constricting the muscles at the back of your throat to create the sound of ocean waves. Exhale slowly through your nose, maintaining the gentle constriction. Ujjayi breathing can help calm the mind, regulate emotions, and deepen your meditation practice.
  7. 4-7-8 Breathing: The 4-7-8 breathing technique involves inhaling for a count of four, holding the breath for a count of seven, and exhaling for a count of eight. Start by exhaling completely, then inhale quietly through your nose for four counts, hold your breath for seven counts, and exhale audibly through your mouth for eight counts. Repeat this 4-7-8 breathing pattern for several cycles to promote relaxation and reduce stress.
  8. Visualization Breathing: Combine mindful breathing with visualization by imagining a peaceful scene or symbol as you inhale and exhale. Picture yourself in a serene natural setting, such as a beach, forest, or mountain, and breathe in the tranquility and beauty of the surroundings. As you exhale, release any tension or negative thoughts, letting go of stress and worries. Visualization breathing can enhance relaxation, focus, and creativity.
  9. Progressive Relaxation Breathing: Progressive relaxation breathing involves tensing and relaxing different muscle groups in coordination with your breath. Start by inhaling deeply and tensing a specific muscle group, such as your shoulders or fists. Hold the tension for a few seconds, then exhale and release the tension, allowing the muscles to relax completely. Continue this progressive relaxation technique with different muscle groups to reduce physical tension and promote relaxation.
  10. Mindful Breathing Meditation: Set aside dedicated time for a mindful breathing meditation practice, finding a quiet and comfortable space where you can sit or lie down. Close your eyes, focus on your breath, and observe the sensations of each inhale and exhale. Allow your breath to be your anchor to the present moment, letting go of distractions and thoughts. Practice mindful breathing meditation for several minutes to cultivate mindfulness and inner peace.
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Posted on by Max Herrera

The Transformative Power of Meditation

Meditation is a practice that has been around for centuries, offering a myriad of benefits for the mind, body, and soul. In today’s fast-paced world, where stress and distractions are prevalent, incorporating meditation into your daily routine can be a game-changer. Let’s delve into the world of meditation, exploring its various aspects and the profound impact it can have on your overall well-being.

What is Meditation?
Meditation is a technique that involves focusing the mind on a particular object, thought, or activity to achieve a state of mental clarity and emotional calmness. It is a practice that encourages mindfulness and self-awareness, helping individuals cultivate a sense of inner peace and tranquility amidst the chaos of daily life.

The Transformative Power of Meditation

Importance of Meditation for Health
The health benefits of meditation are numerous and well-documented. Regular meditation practice has been shown to reduce stress, lower blood pressure, boost the immune system, and improve overall physical health. By calming the mind and relaxing the body, meditation can help alleviate symptoms of anxiety, depression, and chronic pain.

Importance of Meditation for Productivity
Meditation is not just beneficial for physical health but also plays a crucial role in enhancing productivity and focus. By training the mind to be present and attentive, meditation can improve cognitive function, concentration, and decision-making skills. Incorporating short meditation sessions into your workday can help you stay energized and efficient.

Importance of Meditation for Relaxing and Lowering Stress
One of the primary reasons people turn to meditation is to find relaxation and reduce stress. The practice of meditation activates the body’s relaxation response, releasing tension and promoting a sense of calmness. By focusing on the present moment and letting go of worries, meditation can help you unwind and recharge your mind and body.

How to Meditate
Meditation is a simple yet powerful practice that anyone can incorporate into their daily routine. To begin, find a quiet and comfortable space where you can sit or lie down. Close your eyes, take deep breaths, and focus on your breath or a specific mantra. Allow your thoughts to come and go without judgment, returning your attention to the present moment whenever distractions arise.

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Posted on by Max Herrera

Meditation Gems: Appearances

Let’s continue with our condensed Meditation Gems series. Today we’ll discuss appearances, an ancient concern. As far back as Aesop‘s fable, The Ant and the Chrysalis, the moral “Appearances are deceptive” is present. We have to acknowledge that self-confidence relies greatly on how we see ourselves. Whether this inner perception represents the stairway to a broader and successful vision of life, or is the path to ruin, depends solely upon ourselves. The things we think about and the things we do define our true identity. People afraid of failures skip from one idea to another almost endlessly, and thereby rarely get hold of success. Facing the hard circumstances of the real world, our fears would recommend to step back in order to avoid (possible) injuries. Self-confidence provides the fuel to fight these fears. The world belongs to brave people. Nevertheless, being brave does not mean to live recklessly, as self-confidence also allows us to realize our limits as imperfect human beings. The key word is balance. For self-confidence, bravery must join forces with humility. Being afraid of failure opens the door to appearances, but being unaware of failure leads to frustration. When the required balance is disrupted, desperate for filling up the void, we tend to recur to a harmful resource: appearances. With appearances we try to fill up the gap in our souls, related to our need for faking our limitations and guising them as “intentional” patterns in our life.

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Posted on by Max Herrera

On Good Sense

Even to cut a flower requires good sense. Good sense, prudence, sound practical judgment. There is nothing in the world which deprives us of enjoying this quality. Good sense allows us to be excellent managers, professionals, friends, husbands/wives, and especially, it opens the doorway to the most precious gift of human beings: self-confidence. Self-confidence is one of those virtues we frequently don’t know how to handle, or that simply we mistreat.

Good sense is the primary and the conditio sine qua non of a better and longer life. Thanks to it we are able to avoid wars, conflicts, hunger, and getting into troubles in general. It is only a matter of just applying it. The converse, i.e. a bad sense of life balance, turns us into fragile souls, easy preys for evil, envy, and lies. A lack of good sense provides a fake sensation of power… power which indeed is only a cheap mask for selfishness. A lack of good sense separates us from our family, our friends and from the entire world. Moreover, that fake power may lead to an hyperactivity which ultimately will burn us.

 

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Posted on by Max Herrera

Stronger Memory, Bigger World

Memory is the ability to store, retain, and subsequently retrieve information. Clearly, this definition comprises 3 functions. First, input to the system is considered (storing), which involves perception and transduction of the perceived images into the “right format” for saving the perceived information in the brain. Second, the inputted information must be preserved for a specific time (retaining.) And finally, the stored information has to be recovered from the brain, following our commandment (retrieving.) In this post we’ll review the nature of memory and a few options to improve it. A healthy memory amounts to a bigger vision of our world.

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Posted on by Max Herrera

Achieving Personal Goals

Achieving personal goals.
Achieving your personal goals.

Hello, this is the first content post in You can’t stop the journey. Here, we’ll speak about achieving personal goals. First, do you know what a goal is? According to Wikipedia’s entry:

An objective or goal is a personal or organizational desired end point in development. It is usually endeavored to be reached in finite time by setting deadlines.

And that’s it. A personal goal is that thing you really want to achieve. Normally, achieving personal goals is not an isolated thing. On the contrary, they imply several subgoals you have to reach first. In this sense, we have to define how we are going to conduct ourselves in order to reach the subgoals. Remember, it’s not only the arriving point what matters… the integrity you show while following your path is the most important fact.

Now, what are your life’s goals? Or better stated, what do you want? Money? Family? Health? Education? Fame? A superb job? Please, answer this first honestly. Reaching goals that hold personal meaning to you increases the feeling of happiness. Oh, and… where do you belong? To the material or to the spiritual type?

Now, before continuing, do you have the bases to achieve your general goals? Let’s assume you want that very-well-paid-job. Do you have the required education? No? Then you have to introduce a subgoal related to academic formation. Yes? Then, have you researched the job’s field thoroughly? Do you know the current information trends related to that job? Do you know what is the state-of-the-art in such knowledge area? Do you know who are the best representants of that job? What are the biggest companies? Now, do you have a solid contacts network? Please, start thinking, and start answering.

My own goal with this post is to flame your awareness, cognition and self-view on yourself. That’s the starting point of the journey we will be revisiting in upcoming posts.