The Conscious Power (at times) of Saying No

marketing_image002A part of being assertive has everything to do with the strength to say no. Of course there is a time for saying yes but for many the power of no has escaped them. The inability to say no has trapped them into many contracts and situations not to their advantage. You have to be confident in yourself and be brave. Have the courage to put your feelings first, if the situation constitutes that being the right thing to do. Your feelings, emotions, intuition tells you when you collaborate with it, rather a thing is for you. Start with some confidence building affirmations and progressively you’ll recognize more and more that you’re able to stand upright and say no.

You have to start liking self, have respect for yourself and feel that you’re worthy. The criticisms or rejections that you received from parents, teachers and others as a child should now be relinquished and dumped. That was then and this is now. Change the way you think, see and feel about yourself. Naturally your persuasive inner voice will interject and tell you to get real. But do not allow it. Override this “whispering” complacent robbing tone. Take over and tell it to “be quiet” and replace those critics with positive affirmations.

Here are a couple affirmations that you will be able to use.

1. I choose to forgive everybody.

2. I choose to make it easy for me and be self confident.

3. I choose to let go of weight from the past and to be courageous.

4. I choose to feel open to expressing myself and know that others see me that way too.

5. I choose to take pride in myself.

6. I choose to feel desirable.

7. I choose to have high self esteem

8. I choose to adore myself.

Note: Affirmations do work. Some say they do not but this is not true. Depending on the mental condition of the person affirmations may work more effectively for some than others. Others will have to apply some additional tools and techniques in order to empower and assist their affirmations to reach the subconscious. Each of us is unique and journey through various environments which impact our mental disposition. Thus to get through the “chitter-clatter” we must find out what works best. Music, prayer, chanting, singing, meditation all can be infused with affirmations to assist our holistic development.

The most profound way is to improve ourselves in this day and time is to understand Universal Laws and how they operate in our lives beginning with the Law of Attraction.







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 In your growth and development recognize the power of “No.” It provides power and control to your expression. It is your life, do not be afraid at the proper times to say no.

Sleep! Vital to Your Health and Success

If you sometimes have difficulty sleeping, then this article will help you understand what steps can be taken to change this. Follow the four methods below to increase and better your slumber. Sleep is vital for your all around health and success. It is important to get restful and peaceful sleep. Quickies or afternoon naps also are quite beneficial. So let’s look at a few things that can help you obtain better sleep.

 Bed association

 hotel roomSounds strange, but what your mind associates with your bed can mess with your sleep. For instance, if you lie in bed frequently to watch TV or movies, or read books etc., the mind begins to associate ‘bed’ with these activities instead of just sleeping. Bed time needs to be a ordered ritual. Such bedtime rituals will allow the mind to associate your created routine with a restful night sleep.


Using the bed for sleep only (or maybe other, agreeable things) can actually signal to the brain that it’s time for sleep the moment you jump under the covers, and you will drift off a lot easier.

Natural herbs

 Some choose to stay away from sleeping tablets because of the side effects, like the drowsiness during daylight hours, possible addiction, or simply because they do not want to keep resorting to medication on a daily basis.

 peppermint_leafIf this is the case, there are natural alternatives. They are not as potent as prescription medication, but this can be a good thing. Instead of “knocking you out” after taking them, natural herbs can simply make you feel calm, relaxed and sleepy, aiding you to drift off when you are ready, and the effects usually wear off by morning. It won’t be so difficult to wake up when the alarm goes off, and you won’t be feeling so drowsy all morning.

One of the best herbs for sleep is Valerian. This comes in tablet form, or dried root, which you can drink as a tea. Other herbs that help are hops, passion flower, chamomile and the aroma of lavender.


 The human body thrives on routine. If you constantly vary your bed time, it can be difficult to fall asleep, or you may have a rough night. It’s a good idea to wake up and get to bed at the same time every day.

After doing this for a while, you’ll notice that you suddenly begin to feel really sleepy at the exact time you normally go to bed, and can drift off to sleep effortlessly. You’ll also notice that it’s a lot easier to get up in the morning.


180x150 Leading a sedentary lifestyle can make it difficult to sleep at night. Sedentary doesn’t mean you’re lazy and don’t do anything, it just means that you do not do much physical activity. For example, if you work in an office job, and drive a car to work, this may classify as sedentary. There is not much movement, and a lot of sitting. This can lead to excess energy. When it comes to bed time, you just don’t feel like sleeping, or when you do fall asleep, it is a very light slumber, and you are easily awoken.

 I bet if you have ever had a physically exhausting day, a break from the norm, you probably slept like a baby that night. This shows how important regular physical exercise can be. But don’t worry. You won’t have to join the gym and workout until you cry three times a week. Light activity can by just as beneficial. A simple 30 minute walk on a daily basis can have the same effect.

ScreenHunter_46 Feb. 26 14.09 Half an hour walking a day may sound a lot, but it’s not that bad. It just means walking up the road for 15 minutes, turning around, and coming back! Do this first thing in the morning to wake you up and make you feel fresh and invigorated for the day ahead. Not to mention the benefit of the good night’s sleep you’ll get that evening.

 The above four tips can work wonders for helping you sleep better. It will aid you to fall asleep quicker, sleep deeper, and to wake up nice and refreshed.

Also, as a powerful being and learning to know self sleep affords the opportunity to apply the keys of the LAW OF ATTRACTION. Sleep times is a great time to reprogram the mind and essential to the reprogramming process is to learn all you can about Universal Law, and more specifically the law of attraction.


Calm Your Mind in Hectic Situations

“Creative ideas are not consciously thought out….but come out automatically, spontaneously, and somewhat like a bolt from the blue, when the conscious mind has let go of the problem….After [a person] has defined the problem, sees in his imagination the desired end result, secured all the information and facts that he can, then additional struggling, fretting, and worrying over it does not help, but seems to hinder the solution.”
-Maxwell Maltz, Psycho-Cybernetics (1960)

B-02-250-by-250Sometimes life can become overwhelming. Certain situations can simply become too much to handle. Stress levels can rise to the point of becoming a health hazard. When your body is pumped full of adrenaline, cognitive function can become impaired. We can make bad decisions and poor choices. Look around you, read the news report, the actions of human society does not match educational expectations. Something is clearly wrong.


You have probably experienced this before, when you’ve experienced a situation that has been very stressful, and reacted in a certain way. Yet, for some reason — hours later when you have fully calmed down, you come up with other, more effective ways you could have dealt with the situation.

This is not an unusual thing. It happens to most of us at some point in our lives, be it in the workplace, or within our own homes.

At these times, it is especially helpful to know how to keep calm. Or cool down your mind once it has gone into overdrive. It’s better that you are able to calm down within seconds and do the correct thing, rather than regretting your actions hours later. Fortunately, certain techniques exist that you can learn and use straight away to achieve a calm and tranquil mind, almost instantly.

 Once applied, these methods will aid you to stay cool in even the most demanding situations. Other people will begin to ask how on earth you manage to stay so calm in such difficult times.

 Breathing exercise


Om MeditatiomBreathing exercises can help calm the mind, increase oxygen to the brain, and release “feel good” endorphins into the body, even if practiced only briefly. The aim is to breathe in as slowly as you can, hold for a second or two, then out slowly. Try to keep the rhythm regular, to a certain count.


For example, take 2-4 seconds breathing in, hold for 1 second, then breathe out for 2-4 seconds. One of the best methods is the 7-1-7 rhythm. Take 7 seconds to breathe in, hold for 1 second, then 7 seconds to breathe out. Try to do this for 10 breaths, for up to 3 “sets”. The 7-1-7 rhythm will be hard to do at first, so start with whatever you are comfortable with, and work your way up to 7 seconds over time.

When doing a breathing exercise, make sure they are “belly breaths”. This means you expand your abdomen when you breath in, to suck in more air and stretch the diaphragm muscle. Even one single deep belly breath can calm your mind a huge amount in stressful situations.


 A little known technique for calming the mind is simply reading. When you are overwhelmed by emotion, be it panic, fear or even anger, reading something can distract the mind enough for the body to calm down, allowing you to think clearly.

 It doesn’t matter what you read, but it seems that the more boring the writing is, the better. Trying to read and understand something that you have no interest in seems to really calm the mind. Sounds wacky, but give it a try!

Staying in the present

 Focusing on the present, and the sensations in your physical body can keep you “out of your own head” long enough to calm the mind. Staying in the present means not thinking about things that haven’t happened yet, and not thinking about things in the past. Also, try to focus on physical sensations by paying attention to each of the five senses.

 What can you hear, right now? What can you see? What can you smell or feel? Really concentrate, down to the tiniest detail. Feel the clothes next to your skin, the heat or cold of the environment. Hear sounds you normally don’t notice — the humming electrical appliances, the birds outside. Look slowly around the room, mentally list and describe everything you can see. Staying in the present, physically and mentally can bring instant calm to your mind.

Staying in the present is the state of being that exist between past and future. It is here, the NOW, where you have the power to create your better tomorrows.

 Use any of the above three techniques to achieve a calm mind, even in the most stressful of encounters. Each can be used straight away when you need it, or if practiced regularly enough, can act as a way to keep you calm and stable at all times.

As a Sociologist and continual learner of life I have found that the best way to cope with life and eliminate its many stresses and pressures is to elevate ones awareness and apply universal laws.  The concepts of the Law of Attraction (LOA) is one of these key principles and should be studied by everyone. Universal Laws are not easily grasp by the mind entangles in societal norms. So, awakening must occur and repeated study of the concepts are necessary. The following resource will give you insight into the Law of Attraction.  The tapes are purposely designed to be short and sweet, in order for you to repeat over and over, until each concept is obtained.

Collection-SmallFrom my study of this law it works. It is important to understand we live in a Universe designed whereby all things come by way of the mind. Yes there are some other concepts to be learned must first is to acknowledge the core principle and that LOA can be done. Click the picture to get this knowledge Now.



Stay Calm, Relax and Manage the Chaos Around You…


The Marvelous, Wonderful Brain

Remember Development is Holistic – The Whole You

 Mentally, Physically, and Spiritually

Your Brain is Plastic and Can Continue taking in Knowledge

There seems to be a common thought that intelligence is an inherent, inborn thing that can’t be changed — that you have a certain level of intelligence, and that’s the end of it. He’s clever, I’m not, and that’s just the way it is.


Well, this is absolutely untrue!


The human brain is capable of wondrous things. Most of us are 100% capable of improving ourselves in countless ways, one of them being the concept of intelligence. It would be a terrible thing to test yourself at the age of 17 with an IQ test, receive a score of 100, and, if anyone asks, even years later, you tell them just that — “my IQ is 100” — as if there is no chance that it will ever change.


Do not and I repeat, do not define yourself by an IQ test. Such information on these tests in order to be truly valid would be data exposed to that person and part of their natural environment. One cannot compare the scores of a well-educated individual with those of an inner city individual that lacks the same education on a test designed more for the well- educated. This does not dictate intelligence but only that the well educated person has retain and been exposed to the material on the test. Now, if I took the less educated inner city individual and gave him or her an exam relevant to their environment they would fair just as well and the educated individual would be at a disadvantage. So, do not limit your abilities to learn based on some IQ test.


However your intelligence can be improved! It just takes a little effort. It takes effort to learn new ways of problem solving and development of thinking skills. For example, if someone asked you and another person a math question: what is 321×5? The other person answers within a few seconds: “1605!.” But you didn’t know the answer.


Debug and deprogram from high anxiety!

Learn ways to handle and manage the  pressures of today’s society.

Does this mean you are not as intelligent? Not at all! In fact, you may be more intelligent than the other person; it’s just that they know how to work the answer out. They know of n easy way to easily multiply numbers by 5. The strategy is this: times the number by 10, then divide by 2. So you just add a zero to the original number, and then divide by 2! This goes to show that learning the correct thinking strategies can increase your IQ.


This strategy and other concepts are easily used when learned. It’s just a case of finding new ways of thinking and using new strategies to work out problems that you have never thought of before. It’s beyond this short article to discuss many more, but there are a lot of resources, books and courses out there that discuss such things in great detail.


Quick Lifestyle Tips to Boost Brain Power


As well as learning the correct strategies and tricks to enhance your intelligence, the following lifestyle tips or changes will also add a little boost to your IQ.



ScreenHunter_46 Feb. 26 14.09 Exercise can improve brain power. Instantly! According to John Medina, a human brain development expert, aerobic exercise has been proven to increase cognitive function. The increased oxygen into the brain increases mental sharpness. Regular exercise will enhance brain function and memory retention.


In fact, even 60 seconds of exercise can help. Try 10 push ups, or jog on the spot for 1 minute to feel the benefits. You’ll notice that you have become more alert and feel less stressed — almost instantly.


 Empower your brain with Fitness & Exercise

This book is full with impacting information.



It may seem more productive to work more and sleep less, but lack of sleep can be damaging to cognitive ability. Napping in the afternoon can work wonders too. You know that time, just after lunch where you feel so lethargic that you could quite happily fall asleep on the spot? Well, your body is trying to tell you something. Taking just a 20 minute nap can improve brain power by up to 30%!


Research shows the value of sleep and its ability to restore the body. While we sleep the physical body rest and that unconscious state of being then allows us the freedom to do wonderful things of our dreams. This is another very important reason for caring for our brains – dreaming is a natural way to relieve the stress of daily activities. So, be pleased to take a 20 minute nap here and there. In fact if you train your mind, it will provide you with answers to many of questions and ideas.




ScreenHunter_50 Feb. 26 14.13

Your diet can have an impact on brainpower and thinking ability. A diet rich in omega 3 fatty acids, blueberries, leafy greens and green tea or coffee can help reduce free radicals, and enhance brain health. Drinking more pure water throughout the day will also help. Dehydration will reduce oxygen to the brain, and can cause mental fatigue. Your brain needs oxygen. Remember our bodies go through an alchemical process to extract what it needs from the food we eat. So in order to be our best and feed our brains correctly we must wisely think about our diet.


It may sometimes be difficult to obtain all these brain-healthy nutrients within your normal diet. That is where taking supplements can help. Omega 3 oils, ginkgo biloba and ginseng have all been related to improvements in concentration, sharper memory, and reduction of brain aging. These of course are only a small fraction of the herbs nature provides. Do yourself a favour and investigate other herbs and foods that will supply you with electric foods to stimulate your electric body.


People must remember that our intelligence does not always boil down to genetics. Your IQ level is not stuck at the same level for your entire life. This article shows that intelligence can easily be improved. It just takes a little effort and persistence — being willing to know how and where to learn new ways of thinking.


 If you really, and truly want to enhance your brain power then click the picture. The product is a powerful researched and developed mind tool that will stimulate and manifest a whole brain reward. Go ahead and click my pic and go research now. To your continued Holistic Development – MLJ


Simple Tips For Your Posture

Do not neglect your posture, as part of your Personal Development make it a habit to practice positive habits.

“Posture and body orientation includes the way you walk, talk, stand, and sit. By standing erect, but not rigid, and by leaning slightly forward, you will communicate that you are approachable, receptive, and friendly” (Hybels & Weaver II, 2007).

panda_sleepyYour posture can speak volumes about your character, or the way you feel at any given moment. Someone whose shoulders are rounded, upper back slouched and keep their eyes lowered tend to come across as sad, depressed, or have low status. Whereas someone who keeps their head held high, relaxed shoulders, and good eye contact will convey the opposite: positive, relaxed, trustworthy, and a higher status.


Of course, this perception may not be entirely accurate, but people in general judge others based upon first appearances. And if you think about it, the body naturally displays these types of posture depending on the mood. Next time you’re feeling depressed or sad, observe your posture. Sometimes you don’t even realize how the body has become slightly hunched over. And again, the opposite where you are in a really positive, happy state of mind — you’ll notice that you feel as if you’re walking on air — back straight, chin up and shoulders back.


The following information will enable you to always hold yourself in a nice posture.



Shoulders Back

 Start early teaching them correct posture it will prevent problems later.

Grands2Hunched shoulders usually stay that way because of tightness in the chest muscles, which pull the shoulders forward. This means that even if you try to hold your shoulders back, after about 20 minutes the muscles will be too fatigued to continue doing so.


The best way forward is to work on stretching the chest muscles at regular intervals throughout the day. To do this you could try clasping your hands behind your head, and pushing your elbows as far back as possible. Hold this position for over 20 seconds. Another way is to hold onto the side of a door frame with one hand, then twist the body away from the door frame and hold for 20 seconds. Repeat on both sides.


It’s also good to strengthen the back muscles between the shoulder blades. This will balance the muscles properly so there is less tightness in the chest and more strength in the upper back. Good exercises for this are bent over barbell row, dumbbell rows or flyes. Of course, please consult a health professional before trying these exercises.



Head Upright


Red billed black swanMany people nowadays suffer with “forward head” due to working in office jobs or hunched over a desk many hours a day. This can be changed by carefully performing certain stretches or exercises. The neck can be prone to injury, so please be careful.


The first exercise is to clasp your hands behind the back of the head with the elbows up (like some people do when they relax). In this position, push your head backwards, while giving resistance with the hands. Hold this position for a few seconds, release, and repeat 7 times. Do this at least once or twice a day. It also helps to loosen the neck muscles by stretching. Keep the chin in, and tilt your head to one side. Pull your head lightly with the hand in the same direction until you feel the stretch. Hold this for 20 seconds and repeat for the other side.



Strong Eye Contact


leaf_frogIf you don’t have good eye contact, especially during conversation, you could come across as shifty or untrustworthy. It’s good to maintain eye contact at least 70-80% of the time while you’re talking or (especially) listening. More than this though will be too intense for the other person. It’s good to look away breaking the gaze once in a while.


Sometimes it can be intimidating to the listener to keep eye contact. One way around this is to focus on the bridge of the nose of the other person. It will still seem like you have good eye contact, but you won’t be looking directly into their eyes.


Changing your posture can have benefits other than how you are perceived by others. It can even change the way you feel. Not many people realize this, but you can actually change your mood and behavior by assuming the right posture. You can prove this by trying to think in a negative way, while at the same time, walking proud with a big smile on your face. You’ll probably find this difficult!


One way of ensuring good posture at all times is to imagine a ribbon or beam of light attached to the top of your skull, coming from the sky or ceiling, slightly pulling. This changes your body position so you begin to walk tall without forcing it. This of course will take a little training to do but it can be done.


The above three tips are simple helpful ways to improve your posture as part of your continual personal development.

The Power of Alpha Vibration

Using Techniques and Modern Technology To Reach the State of ALPHA Whenever You Want

If you are looking to enter that elusive Alpha brainwave state of mind, then the techniques Marvin smipdiscussed within this article will definitely be useful to you.


The average human beings mind operates within the “Beta” frequency range during normal waking hours. This frequency is typically more than 14 Hz. If you manage to reduce the frequency to between 8-13 Hz, then you have entered what is known as Alpha level.


Alpha brainwave activity can induce amazing levels of creativity, greater relaxation, higher learning and athletic abilities, and even an improved immune system. Those rare times you have really felt like you are “in the zone” — where everything seemed to be running in your favor — your brain was probably operating at Alpha level.


kid    Alpha brainwave activity can naturally occur during long periods of meditation, yoga, drowsiness and sleep. But what if you wanted to enter the Alpha state whenever you needed to? What if you could reach Alpha whenever you command, almost instantaneously? Wouldn’t that be incredible?


Well it is possible, and you can do this without spending hours each day meditating or sitting in awkward yoga positions.


Counting down is one of the original methods introduced by José Silver (author of “The Silva Method”). It is fairly simple, easy and very effective. To use this technique, get in a comfortable position and close your eyes. Take a deep breath, breathe out and relax your body as much as you consciously can. Now count down, slowly from 100 to zero. It can be one number every second, but slower is better. Visualizing the number can help focus the mind.


That’s all there is to it. Once you have reached zero, your mind will already be in the alpha state. Of course, counting backwards from 100 will take a while, but it will get you used to reaching the alpha level. After time, you can reduce the number to 50, then 25, then 10, 5, and eventually 3.


old_music_playerOnce you get really good at this, you can reach alpha in normal day to day situations. You won’t necessarily need to close your eyes and relax your body like you originally had to. Your mind will be conditioned enough that you should be able to reach alpha by letting your eyes relax and vision blur, and counting down from 3. Some people don’t even need to count down; the action becomes instinctive, and almost instantaneous.


Can you imagine having this kind of ability? It is more than achievable with the countdown method. However, it will take patience. Daily practice is needed. Twice a day for at least 20 minutes is recommended. As mentioned, you’ll need to start with at least 100 to countdown, and perhaps reduce the number every 7-10 days. After 4 or 5 weeks, you should be able to enter into the alpha brainwave state with ease.

 This will become incredibly useful in day to day life. Entering the “alpha state” will help you in numerous situations, enabling you to stay calm in the face of chaos, tap into your deepest creative mind, or maintain laser sharp focus and clarity of mind.

 For me one of the best and highly advanced resources is Holosync by Centerpointe. It is amazing powerful and designed to improve your state of flow. I would urge you to try it and test it for yourself. It has the ability to open up new mental pathways, boosting your brain to a whole new level. They offer a free sample, so try it. However, believe me, try the whole thing.


Four Simple But Powerful Ways To Get Things Done

Be Marvelous and Always Seek Those Things To Make Life Better

If you can never seem to get anything done, or are always snowed under with too much to do, then this article is for you. The following tips and techniques will aid you in completing those tasks — be they trivial items, or life changing projects, enabling you to get back on top of things.

#1: The Task Sheet


Marvin smip Honestly this is only a matter of prioritizing. At one time in my life I held the position of Office Manager. One of the things that were quite helpful was a “To Do List.” Each night or early in the morning write out your to do list. That is, write down for the day everything to want to get done. Then, put them in order by what is most important or by what will take the least amount of time. If done by least of amount of time, the quickest and fastest things get done and out of the way. This also gives a sense of accomplishment driving you forward to get the rest done. Either way, write your task down and constructively organize the list to be most efficient. Also, do it according to your personal emphasis and have fun.  

 If you don’t write things down, you probably won’t do them. If you take the time to write a list of tasks that you need to complete, you’re far more likely to begin them. Simply jot down what needs doing, and start with the tasks that take priority.

 Another good system to use is the “Personal Kanban”. This involves using 3 columns, and writing the tasks on colored sticky notes. The three columns are “backlog”, “doing” and “done”. You can also do this by making you a template and coping on a one sheet page for each day and simply using a check list.

 All sticky notes start in the backlog column. Once you start one or more tasks, the related sticky notes moves to the “doing” column. Once complete, the note moves to the “done” column.

 #2: Eating the Elephant Or the Big Sandwich


burgerThis works well with tasks that you either hate doing, or it just seems to big to achieve, so they are always put off for another day. You may have heard the question before: “How do I eat an elephant”. The answer is: “One bite at a time.” Well, I am not into eating elephants and although this can be used to bring home the point. Instead, how about: “How to You eat a big Sandwich?” The answer of course being “One bite at a time.”

If you dislike for instance washing dishes, but know it needs to be done, try breaking the task down into time segments. Instead of thinking, “oh, I have to do the washing up”, think: “I’m going wash the dishes, but only for 11 minutes”.

 It’s much easier motivating yourself to do only 11 minutes work. You’ll also find that you’re likely to carry on doing the task, even after the time has elapsed. It’s also quite surprising how much you can get done in 11 minutes!

 Another way to tackle difficult projects is to figure out each activity that comprises the whole, and make each an individual task. For example, if you had to cut the grass in the front and back garden, then the individual tasks would be:

 Cut the grass in the front yard

Trim the edges

Rake the grass

Sweep up

Cut the grass in the back yard

Trim the edges

Rake the grass

Sweep up

 The bare minimum to do would be to cut the grass in the front yard. Even if you only did this one task, then progress has been made. It’s easier to set a smaller goal of doing bite sized tasks, than procrastinating over completing the whole project.

 #3: Rewards

 Rewarding yourself for a completed task can be excellent motivation. If you are looking forward to something you enjoy, then the work does not seem so difficult or boring.


success_image_002How you reward yourself is entirely up to you. It can even be small items, like a nice cup of coffee, or an hour’s break to watch something on TV. Or perhaps something bigger, like buying that item you’ve been wanting for a while. When I was studying for my BA in Sociology, I would reward myself with a NBA basketball game. I would see who was playing that night and make an agreement with myself that if I finished my paper or reading required chapters and additional work than I would be able to watch the Lebron, Kobe or one of my best like teams play. This worked great and I got a lot done, even made the Dean’s list and a host of other academic achievements.


Self-discipline is important here. Make sure you don’t grant yourself the reward until you have actually completed the task. Most times the reward is so much sweeter if you work hard for it.

 #4: Your Energy Level

 Your energy level and mood has a big impact on getting stuff done. If you’re in a bad mood, or feel tired and lethargic, you are a lot less likely to be motivated to do anything.


Banner-125x125To quickly improve energy levels, exercise is a must. You don’t have to do anything too strenuous or committed. In fact, doing 10 pushups or jogging on the spot for 60 seconds can work wonders, and can be done at practically any time. A morning workout routine that gets the blood pumping can give you a great start to the day. In fact this should be a part of your daily habits. Also, take the time or better make time to stretch and do a few exercises when engaged in work activities. This is especially true for desk jobs or any jobs that make you immobile for long periods of time.

On a long term basis, other things that dramatically affect your energy levels are lack of sleep and diet. Remember how great you feel after a good night’s sleep? It may be that you need to get to bed a little earlier each night to feel the benefits.

As for diet, too much processed or sugary foods will cause low energy levels. These types of food can give a slight boost at first, but then comes the “crash”. Have you ever noticed how tired you feel every day after lunch? Again, drastic changes are not needed, just try not to go overboard on the sugary or starchy foods, and try to add more fruit, nuts and veggies to your meals and snacks.

 Using even one of the four techniques listed above will help you overcome procrastination, and finally get things done. You’ll be amazed at how the mood can lift once you’ve completed things that have been on the back of your mind for so long, sometimes without you realizing!

B-02-250-by-250Additionally, you must be aware when you are being overwhelmed. This added pressure bring on dis-ease. Take care of yourself and understand what stress and anxiety is and what it does to the body.

So Until the Next Time, May You Within the ALL Obtain all that is right and good…

Four Steps to Rising Early

Do you consider yourself a night owl? Is it that, no matter how hard you try, you simply can’t get up in the morning? Or, you somehow manage to make it out of bed, but feel that awful, groggy and tired feeling that seems to stay with you the whole day?


Well, this article may be your answer. In it we will discuss 4 solid techniques to enable you to become an “early riser”.


Imagine waking up naturally at whatever time you choose — be it 5am or 7am — feeling happy, wide awake, and maybe even without an alarm clock. No more hitting the snooze button six times, making yourself late because you fell back to sleep, or drinking 3 cups of coffee before you can even open your eyes.

Apply These Four Basic Steps – Marvin L. Johnson

Step #1 — Early to bed, early to rise

 This may seem obvious, but going to bed early will help you wake up early. And it’s an amazing feeling. You get as much sleep as you need, and wake up early, naturally.

 A lot of people can’t wake up early because they consider themselves a “night owl”, meaning they feel that they are better suited to being awake and alert late at night, and should sleep late in the morning, too. Unfortunately, this is difficult to do in the real world, unless you work in job where you can set your own hours.

All that ends up happening is that you stay up late, then have to force yourself awake every morning because you feel so tired. But don’t worry. Even if you are consider yourself a night owl, your routine can be changed. Try going to bed a little earlier each night, and see how you feel. Perhaps adjust the time earlier by 15-30 minutes a day. It may be difficult at first to fall asleep, so you could try reading in bed, or try a herbal supplement like Valerian or Chamomile to help you naturally drift off. Of course this will take some discipline and adjustments on your part, but this is the journey and path that must be taking. No worries, such changes are a good thing. 

 Once your body gets used to this routine, you’ll naturally start to feel tired earlier in the evening, and you’ll get the sleep you need, being able to wake up early in the morning with hardly any effort.


 Step #2 — Program your mind and body to wake up

 Yes it’s true. You can program your mind like a computer, to respond to certain things in a certain way. In this case, you desire to wake up early and on time without so much effort and difficulty. If you set the alarm to 6:30am, that’s exactly what time you want to wake, and jump out of bed fresh and ready for the day ahead.

There is a very effective technique introduced by Steve Pavlina on his website. He suggests getting your body used to responding to the alarm clock instantly, by practicing. You practice by setting the alarm clock during the day, then getting into bed as if you are sleeping. Set it for a few minutes later, get under the covers, and shut your eyes. As soon as the alarm goes off, instantly sit up, and get out of bed. Steve suggests doing this 3-10 times, twice a day until this method becomes effective. Tedious, but it works.

 The repetition programs the response into the brain, and it eventually becomes autonomous, meaning that the body responds like this automatically. If you keep practicing this, then eventually this same response will happen in the morning, for the real alarm. It won’t be such a struggle to get up. You’ll just jump out of bed automatically, without thinking!


Step #3 — Alarm clock antics

 This last step offers a couple tips to make sure your alarm actually wakes you up. The first thing to do is put the alarm clock out of reach. If you can reach it, you can snooze it. If you can snooze it, you’re probably not going to get out of that warm bed.

Set it across the room from you, or at least out of reach of your fingertips. Make sure you actually have to get out from under the covers to turn it off. You’ll find that once you are out of bed, you’re unlikely to jump back under the covers. It’s easier to just keep on walking and go and grab a cup of coffee!

 Another thing to do is vary the alarm clock sound. After a while, you get used to the same old sound at the same old time every morning. Vary the volume, or change the actual sound of the alarm. Maybe use the radio instead of the alarm. Or, if you use the alarm on your cell phone, simply change the ring tone. Do this every few days, so the sound of the alarm is a surprise, and actually wakes you up.

 The last thing you could do is make the assault come from all directions. Put up more than one alarm. You’ll be amazed how many devices have an alarm function. Hi Fi’s, tablet computers, laptops and even cookers have alarms these days. And if they don’t, there’s a marvelous little timer device you can buy that you can plug into the electrical socket of each appliance. The timer can be set to turn on the device at whatever time.

 You’ll give yourself little choice in the morning to get up if you hear the vacuum cleaner, the CD player, the alarm, and the lights come on!

 Step #4 – Mental Mastery

This fourth step is the ancient concept of knowing self. Knowing self involves taking charge of Mind, Body, and Spirit. With such, that is in knowing self, your ability to talk or communicate with the inner you, who is looking out is more profound. Thereby you are able to tell your mind what you want and the conscious and subconscious will respond. In this case we are talking about telling your mind to wake you up at a certain time. With a committed and determined focus your request will be done. Sadly, we are not accustomed to communicating with the inner self and so we must practice and practice in in order to break the barriers, defenses, and years of piled up false teaching that prevent us from stepping up our game.  

 You can right before going off to sleep tell yourself to awaken at whatever time and the inner self will do just that. However again, it takes some training to get your mind to function to your request, but it can easily be done.

 So, there you have it, four steps that can be taken to assist you in rising early or any other time. Apply these highly effective steps to continue your development and growth to becoming the powerful dynamic person you are intended to be.

 Do not allow anyone to steal your joy or kidnapped your dreams.



As you work on your mind don’t forget to work on your body. You are a holistic person. Neglect no part of you! For example CrossFit Training understands this so they designed their worksouts to target diverse parts of the body. This assures a more complete workout. In fact, read my Guide Book on CrossFit Training:


















Three Basic Steps To Relax and Regroup In Our Fast-Paced Go Get It Society

Although most people walk around on Earth in a daze, confused and consumed by the necessity to make money in order to live, we should not be so entangled. It is clear we have been swept up in a conditioning and programming system that is designed to eat at most of our time. Are we really here to slave away at jobs which most of us do not really enjoy nor desire to be doing? However, this game of life has bamboozled most of us, and we toil away our time to pay bills. In this process we have forgotten to take the time to breathe, think, and stop to smell the roses. We are higher conscious beings and we have the capacity to take our mental science to a whole new level. But, due to our current mode of life style, perpetrated to maintained societal conditions, we the people are lead and trained to be content.

marvinljohnson.comFor those who are awakening it is essential to use all the tools and resources at your disposal to combat the systematic beat down of your life into a pre-determined set of options. We all lead very hectic and stressful lives these days, and, as you know, it’s not always easy to stay calm and focused in certain situations. The following three techniques can be utilized to bring instant calm and tranquillity when you need it the most, allowing you to stay composed and focused when you need to be.



Method #1 ~ Breath deeply.


You’ve heard it many times before, no doubt: “Take a deep breath!” Well, there is definite truth to this old saying. Deep breathing can bring about relaxation almost instantly. Pausing for a moment, and taking even a single deep breath can benefit the mind and body, and bring calm to a chaotic mind.


The trick is to do what is known as “diaphragm breathing”, or belly breathing. This means that you expand your lower abdomen when you breath in, almost as if the air is collecting in the belly. Doing this expands your diaphragm, which is a thick, flat muscle that lies beneath the lungs. Expanding your diaphragm enables more air into the lungs, giving the brain extra oxygen, and releasing endorphins into the bloodstream, calming the mind and body.


And it’s such a simple and easy thing to do! Next time you’re in a stressful situation, take a big, deep belly breath before responding. Even a single breath can calm you enough to think clearly and not overreact.


Taking a 10 minute break to focus entirely on breathing can also bring big benefits, and can keep you in a calm state of mind for hours. The trick is to breathe slowly, too. For example, breathe in for 5 seconds, pause for 1 second, then slowly breathe out.


Also, I would direct you to try Ho’oponopono a Hawaii technique and even Yoga. Both tools provide a means to calm your breathing and relax allowing you the time to take control of your mental frame of mind.


Method #2 ~ Come to Your Senses!


“Come to Your Senses” is the title of a popular book by the author Stanley Block. In summary, the method discussed in the book involves consciously focusing on the sensations of your body from your 5 senses, to bring about a state of calm.


This can be practiced at any time. In fact, the more you do it, the better. The technique gets you “out of your own head”, as it were, because it is almost impossible to be stressed about a situation or thought when you are actively concentrating on your surroundings.


For example, try thinking of something that happened recently that annoyed you, or made you feel bad. While keeping this in mind, listen carefully to any noises you can hear right now. Listen for every tiny bump or “drip” that you never normally notice. If you’re in your home as you read this, perhaps you can hear the fridge running, the clock ticking, the traffic zooming past and other noises. When you do this, you’ll notice that the thought that annoyed you before, no longer has any effect. If you want to continue, try focusing on what you can feel, down to the minutest detail. Or what you can see or smell.


You don’t always have to use this on old thoughts. It can be used in the present moment at any time to distract you, and relieve stress.



Method #3 ~ Relaxation Response


The relaxation response is a very effective method to de-stress and keep calm. It was introduced in the 1970’s by Herbert Benson. It is a little bit like the “Come to Your Senses” technique mentioned above, but it concentrates more on physical relaxation.


The relaxation response is almost a type of meditation, but it is a lot simpler.


To perform the relaxation response, you’ll need to be in a comfortable position, somewhere where you won’t be disturbed. The mind needs to be focused during the exercise. To do this, concentrate on your breathing, or repeat a sound or word over and over.


To begin this method, close your eyes. Now mentally relax your muscles, starting at the toes. Deeply feel your toes relaxing, then your feet, your legs, the pelvic region, the abdomen and chest, upper and lower back. Then relax your fingers, hands wrists and arms. Your neck, face, scalp and especially the jaw (a lot of tension is held here).


If you find it hard to relax, it can help to contract the muscle, then release. Or use your imagination to feel as if the muscle is under warm, heavy sand, or saturated in golden light.


It’s best to remain like this for around 20 minutes, breathing easily. Afterward, sit quietly for  a few minutes before resuming the rest of your day. It is most beneficial to practice the relaxation response once or twice a day.


The above 3 methods will be extremely helpful if you want to avoid emotional and mental stress, and have that much admired ability to stay calm in any crisis. To additionally assist you Check Out the Meditation Tool Below.


Three Tips To A Better You!

The Quest For Progressive Improvement and Development Starts With Habits.

“Without Reprogramming Your Habits, Especially In Your Subconscious Mind, You Will Become Your Own Worst Enemy No Matter How Wonderful Your Dreams Are!”

marvinljohnson.comIn living this journey we are on we want to live it the best we can. To do so it is necessary to engage in certain disciplines that will make our lives more pleasant and enjoyable. Due to fed lifestyles of our societies and programmed habits from our youth we can easily get stuck in a rut and unable to move forward. To free ourselves from this state of non-development we must try something different. The key is change, we cannot continue to do the same things each day or nothing changes (at least, not in a deliberate, purposeful and intentional way).


So with that this article will discuss 3 methods I have used to increase my self-discipline with great success. These aren’t the typical things you usually hear about when it comes to self-development, but it’s really worth giving them a try.


Each may sound a little weird, and do not really seem linked with one another, but these are methods I personally use. You will find the results speak for themselves.



Tip #1: Mentally Train Yourself Out of Bed Early


What you do in the early hours can carry momentum throughout the entire day. A sluggish start can mean a slow and lazy attitude for the rest of your waking hours. However, if you train yourself and build mentally discipline yourself you can develop the habit of getting out of bed the moment you hear the alarm go off.


I’m sure you set the alarm clock at a certain time for a reason. It’s also probable that you feel too tired to get up, and simply hit the snooze button, over and over again: “just 10 minutes more sleep, then I’ll get up!” Unfortunately, those 3 times of hitting the snooze button have just caused you to get out of bed half an hour later than you wanted to. Such morning routines are mere habits and habits can be changed. Change your morning rituals/habits and you will find getting up will be much easier.


You’ll find that you have a lot more energy and vigor after you train yourself out of bed the moment you hear that alarm go off. Yeah initially this will be difficult, but it’s worth it. It’s mind against body. Once you mentally engage yourself out of bed (no matter how tired you feel), it’s almost like you’ve won a battle. This attitude can remain throughout the day. It becomes easier to fight off laziness in other situations and tasks, resulting in a happier, more positive you.


Try this:


In our fast and developing technological world one thing you can do is obtain an automatic player of some kind. Time the player to come on when you want to awake, but put on some music or tunes that you really like, something inspirational that encourages action. This will imprint to the mind that waking up to get busy is a good thing. Try it!



Tip #2: Ignore Desire


There are some desires in the world that get us into trouble. These are usually things that you “feel” like doing, but really regret afterwards. They might be trivial, like spending money on something you can’t afford, or buying things on credit you don’t really need, or they may be terrible things, like cheating on your loved one.


All of these are “heat of the moment” temptations. They feel great at the time, and grant temporary pleasure, but the horror of regret afterwards can make it hard to live with yourself, and can cause guilt and shame. Along with fear both guilt and shame can render you action less and cause stagnation as well as procrastination. So take care to eliminate these three parasites out of your life. Thus, staying strong in these moments of temptation will really help with self-discipline. Usually, if you can hold off your desire for the duration, you will generally feel well rewarded and will become a stronger, more confident human being.



Tip #3: The Daily Task List


Candle LightWhen you have a list of tasks to do, it’s always better to write them down. It removes the stress of being overwhelm, and helps focus the mind. Instead of feeling bogged down and helpless, you have an itemized list that you can tick off one by one — and boy does it feel good to cross those items off the list!


To make things more advanced, it’s better to prioritize. Simply add a number (between 1 and 3) against each task that indicates its importance. Then, be sure to start those tasks first that have higher priority. It doesn’t need to be any more complicated than that.


And for those tasks you couldn’t do today? Just add the letter “T” to the task, so you’ll add that to tomorrow’s list. Doing this removes the feeling that you’ve failed to complete all tasks. Adding it to tomorrow’s list can free your mind from worry, and leave you to relax a little in the evening.


The daily task list does sound obvious and simplistic, but it is a very powerful tool for self-discipline. Writing tasks down removes a lot of stress from the mind. You’ll no longer have that nagging feeling at the back of the mind that you’ve got too much to do. Instead, you’ll have a neat, prioritized list. Another nice advantage is the feeling you get when you cross an item off the list. It is very motivating, and can spur you on to complete the whole list.


And there you have it. Use any or all of these methods to increase your self-discipline. Try at least one of the tips above within the next 24 hours. You may well be surprised with the results!