2018   master.  CLAIRE  LANE                                 STAY IN TOUCH    Love, Claire 

                                            Master your mind


              Plot 59, Notwane, Gaborone, Botswana

              e-mail: lane@home.co.bw                                                                                            


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5 Minute Meditation

Simple mindful meditation practice:

  1. Set aside some time. You don’t need a meditation cushion - but you do need to set aside some time and space.

  2. Observe the present moment as it is. The aim of mindfulness is not quieting the mind, the goal is simple: we are aiming to pay attention to the present moment, without judgement.

  3. Return to observing the present moment as it is. Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment – to your breath.

  4. Return to listening to your breath. Our breath anchors us to the present moment. Each moment that you return to your breath you release your mind from grasping to your thoughts, to your emotions and to your day dreaming.  Be kind to your wandering mind. Do not judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.


That is the practice. It is often been said that it’s very simple, but it is not necessarily easy. The work is to just keep doing it.

Results will accrue.


7 ways to improve your health through meditation

Simply changing the way you think and taking charge of what occupies your mind can improve your overall well-being. Positive thinking doesn't cure everything, but a healthy mindset is a valuable component to a healthy mind and body.


Here are seven ways you can Master your Mind   to promote both your mental and physical health:

1. Make your meditations more effective by expecting them to work.

Countless studies show the placebo effect influences the effectiveness of treatment. If someone tells you that a pill will cure your headache, you are more likely to find the pill helpful—even if the pill was a sugar pill.  Whatever your intention is with meditation you must believe that meditation does and can improve your health.   It is valuable to contemplate all the reasons you are wanting to learn meditation.


2. Improve your sleep pattern by keeping a gratitude journal.                                           

If getting a good night's sleep is a constant issue in your life try writing a gratitude journal before bed. Several studies have linked gratitude to better quality and longer lasting sleep. Before you go to bed, identify three things you're grateful for and write them in a gratitude journal. Reminding yourself and conjuring up feelings of thankfulness right before you fall asleep will increase the chances of you getting a good night's sleep.


3. Improve your longevity by focusing on your purpose in life.    

Feeling like you have a sense of purpose could actually increase the length of your life. Studies consistently show that people who believe their lives are meaningful are more likely to live healthier, longer lives. Whether you find purpose in your work, or creativity, or sport finding meaning in anything you do and make sure whatever you are doing matters. Feeling like you have a reason to get out of bed every day might be the secret to longevity.


4. Be optimistic and boost your immune system.

Several studies have shown that optimistic people are less likely to get sick. Recent studies have shown that a hopeful outlook to your life is actually what influences your immune system. Keep looking on the bright side of life!

5. Slow aging with meditation.         

Meditation is one of the best ways to lower stress in the body.  This is because when you meditate it sends a message to your brain to calm down and relax.


Regular meditation can help relieve stress, improve your ability to focus and lead to a better understanding of your own thought patterns and habits.  Meditation brings the mind to a single focused point so that you can target specific locations within the body through the act of intention and focus.  Meditation is the most effective tool to improve your focus of intention.

6. Build muscle by imagining yourself working out.

Researchers have found that mental imagery  can help you gain muscle by imagining yourself exercising.  One study found that people who imagined themselves exercising out were able to gain 24 percent more muscle strength. People who actually exercised naturally had better results, but the research shows mental training and intention through meditation can provide changes to muscles.


7. Reduce your risk of heart disease by laughing.

If you want to build a healthier heart, think about something funny. Research shows laughter decreases stress hormones, increases "good" cholesterol, and reduces artery inflammation. Perhaps laughter really is the best medicine.  The positive effects of laughter last 24 hours.


Master the Power of Your Mind

Your mind is your greatest asset if you learn to master it!  Learn how to train your mind to improve your mental and physical health.

Potential is inherent in us all!

With practice, meditation could be the key to living a longer, happier life.

Master your Mind

“I woke up one day and decided that I didn’t want to feel like that anymore, or ever again.  So I changed.”

A Reminder .... 


A student went to his meditation teacher and said, "My meditation is horrible! I feel so distracted, or my legs ache, or I'm constantly falling asleep.  it is just horrible!"

"It will pass", the teacher replied matter-of-factly.

A week later, the student came back to his teacher, "My meditation is wonderful! I feel so aware, so peaceful, so alive! It is just wonderful!"

"It will pass", the teacher replied matter-of-factly.