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How to Focus Like a Monk

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 Table of Contents

Introduction ..............................................................................................................

What is Meditation?...................................................................................................

Meditation in the World of Buddhism.......................................................................

How does meditation work?......................................................................................

The ideal conditions for Meditation...........................................................................

The four immeasurable desires:....................................................................

Meditation Techniques..............................................................................................

Loving kindness meditation...........................................................................

Exercises and editing technique ...................................................................

14 tips for more successful meditation......................................................................

10 Habits of Buddhist Monks....................................................................................

Conclusion .................................................................................................................

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Introduction
We invest a lot of time and energy in improving our physical body and very little in improving
our mind. This discrepancy can be costly, not only to our health, but also to the satisfaction we
gain in life.

We rarely pay attention to what we think, feel and do at this time.

For example, we spend half our day lost in thought without realizing it. We contemplate things
that happened in the past, things that might happen in the future, or we fantasize about things
that may never happen without being aware of what we are doing now. We are asleep when
we are awake.

This unconsciousness damages our health.

Fortunately, just as we can train our body with exercise, we can also train our mind. The
practice par excellence to achieve this is meditation.

What is meditation? Why practice it? And, more importantly, how can it help us improve our
bodies, our health and our lives?

Meditation has its roots in ancient Eastern practices, among the most notorious of which is
Buddhism, a tradition that began about 2550 years ago.

Although many people associate it with a religious practice, meditation is a secular practice:
you don't need to believe anything or adhere to any doctrine in order to practice it.

In its essence, meditation is the study of the mind, and the quality of mind that is cultivated
through its practice is known as mindfulness.

When you meditate you pay attention to what you are doing, thinking and feeling at this
moment, without judging it or trying to change it, whether it is pleasant or not. It is not a
matter of having some kind of specific experience or feeling, but of observing your experience
more clearly. For example, if you have pain, the goal is not to eliminate that pain, but to
observe it without making judgments about that sensation.

In other words, meditation is training to stop being constantly distracted by the automaticity
of your actions, thoughts and emotions; it is paying more attention to what is happening now.

Meditating sounds simple in theory, although in practice it is not easy.

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What is meditation?
Meditation is the quintessential Buddhist practice by which monks and initiates learn to
cultivate their minds. The meaning of the term meditation or bhavana means "cultivation,
development, production. It is therefore an activity that implies a certain predisposition for the
practitioner to place himself in reality and thus increase his understanding and wisdom, which
are essential for the eradication of "dukkha" (Buddhist term related to discontent,
disillusionment, dissatisfaction and suffering)

Meditation is the most practiced method of self-reflection in the world. In the East, for
example, it is a common discipline shared in different Buddhist traditions, where it is possible
to find a wide range of diverse methodologies.

In the West, in spite of its wide diffusion, finding a simple, practical, profound and adequate
methodology could be complicated; especially when someone is initiated in this complex and
wonderful discipline. But nowadays, many Buddhist institutes offer learning programs for
initiation into mediation, whose objective is to appreciate the discipline beyond its religious
sense, for its eminent practical essence in the life of any person.

So approaching, initiating, developing and deepening meditation, if you have the right
instruction and the right methodology, is simpler, more practical and beneficial than we
imagine.

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Meditation in the World of Buddhism
In general, Buddhism provides innumerable explanations and analyses of the different states
of mind in meditation, their psychological factors and conditions. Buddhism is generally
recognized as the most sophisticated religion in terms of its contemplative techniques. Due to
the pragmatic character of the Buddhist religion, many times this sophistication has also been
useful to approach people of other religions or without any special religion. Often,
practitioners of other religions have adopted or adapted different techniques within their
contexts.

It has also been used as an aid to psychological or physical health therapy. In several countries
in Europe it is used successfully and regularly to assist in the rehabilitation of prisoners
[citation required], and its recent successes with anorexia [citation required] have sometimes
been spectacular, being praised in both medical and scientific studies.

Also recently, the scientific community has become interested in physiologically deciphering
Buddhist meditation techniques. This whole panorama of the revitalization of this ancient
practice is logically seen with joy by the Buddhist community since it has always considered it
as something beneficial for the happiness of individuals.

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How does meditation work?
Meditation is the technique for keeping the mind still, peaceful and focused. It seeks to
maintain a balance between concentration and relaxation so that we can be aware without
being tense until the mind develops something that we call focus and concentration, which
generates clarity.

You must be willing to be present here and now for your understanding and wisdom to grow.
This technique can serve to increase your energy level and offer you calm to face your day to
day, take advantage of its benefits!

The way to do it correctly is to relax but maintain awareness by using different techniques to
recognize where the mind is.

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The ideal conditions for meditation
Buddhists use meditation to transform themselves and go beyond the distractions of the world
to appreciate the true nature of things, and it is a method that works. Clinical trials have
shown that mindfulness meditation (in which the practitioner focuses on his or her breathing)
improves cognition and emotional control, reduces blood pressure, stress, anxiety, and
depression, relieves insomnia, and even slows the aging of the brain.

Loving-kindness meditation (where the practitioner focuses on the development of

unconditional kindness and love) is helpful in dealing with anger management issues,
marital conflicts, and the complications of caring for a family member or friend over time.
To reap the benefits of meditation, you will need to prepare yourself to be right-minded,
find a quiet place, and practice it regularly.

Choose the right time for you. Many people find it helpful to meditate early in the morning so
they can start the day fresh and clear-headed. Others prefer to do it at night to relax and clear
their mind before going to bed, or even in the middle of the day in order to control their stress
levels. Any time is suitable for meditation, so choose the time that suits you best.

Make sure you are not too exhausted. Meditation requires concentration and focus, so if you are
tired, it will be much harder to practice. This is another reason why many people prefer to
meditate in the morning.

Wear comfortable clothing. The goal of meditation is to calm the mind and overcome negative
emotions. Therefore, loose and comfortable clothing will help ensure that you are as little
distracted as possible by physical discomfort.

Look for a quiet place. To do this, look for a place where you feel comfortable and where you
cannot be interrupted or disturbed by outside factors.

The room should have a pleasant temperature.

The Tibetan monks begin their meditation by cleaning the room. If you remove all the garbage,
you can make the room more relaxing and conducive to meditation.

Make sure you don't have any interruptions. Turn off your cell phone. If you have a landline
phone, turn off the ringer. Ask your family members not to interrupt you during your meditation
session.

Sit in a comfortable position. The classical position for meditation consists of crossing your legs
forward and putting your hands on your thighs, but in fact it does not matter if you are sitting or
not, as long as you feel comfortable and your back is straight in order to breathe deeply and
fully.

You can sit on a pillow for greater comfort.

You can also sit in a chair that you consider more comfortable or in case you need a backrest.

Relax your body. Adopting the proper position can help you stay comfortable and relaxed
during meditation. Keep your head slightly tilted forward, your teeth slightly apart and your

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shoulders relaxed. It is best if you keep your eyes closed or completely closed in case you get
too distracted.

It sets a minimum time for meditation. Start with about 15 minutes and use a stopwatch in case
you don't want to look at the clock continuously. Try to last as long as you want, but if you get
too tired or distracted, you can stop.

Understand the reason for your meditation. You probably have particular reasons for
meditating, such as helping you overcome negative actions (e.g., fights with your spouse) or
dealing with stress. Meditation can help you clear your mind and put aside negative emotions,
especially if you focus on one at a time.

The four immeasurable desires:

1. May all sentient beings remain in a state of equanimity, free from attachment, hatred
and prejudice.

2. May all people be happy and have enough grazes to be happy.

3. May all beings be free from suffering and causes of suffering.

4. Let no being be separated from the happiness that is free from suffering (3 times).

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Meditation techniques
Loving kindness meditation

Use meditation to train your mind to be more gentle. The goal of this type of mindful meditation
is to train the mind to be kind and compassionate. Directed towards:

- You.

- A respected and loved person (for example, a spiritual master).

- A loved one (it's easier to start with someone you're not sexually attracted to)

- A neutral person for whom you have no special feelings.

- A hostile person.

After being in a concentrated and contemplative state, try to send feelings of love and
happiness to yourself and then to each of the other four people.

Exercises and meditation techniques

1. Deep Breathing

Breathing and its control are the most important part of meditation. It is important to adopt
the easy posture of yoga: to adopt it, you should sit on the ground, cross your legs, put your
feet under your knees, push the coccyx to the ground, gather your shoulder blades, carry your
shoulders back and put your hands on your knees, and you can adopt some mudra if you wish.
Mudras are every position made with hands in Hindu or Buddhist religions, with diverse
functions and symbolism.

To practice deep breathing and relieve stress, you can place one hand on your chest and
another on your stomach, looking at the tip of your nose with your eyes. Inhale very slowly for
about 5 or 10 seconds, hold the air for the same amount of time and exhale slowly until the air
is completely emptied, pushing it with your abdominal muscles. After three minutes you will
begin to notice the benefits of the practice, which you can also practice in bed or lying on the
floor.

2. "I am" meditation technique

Another of the simplest meditation techniques are mantra-based meditations. This consists of
repeating the mantra over and over again. The vibration produced in our body and the
repetition of the mantra help us to find calm and concentration.

It is a matter of repeating internally the phrase "I am" and trying to decipher one of the
fundamental questions that all human beings ask themselves, regardless of their religion,
ideology, time or life situation: Who am I? This meditation exercise will make us concentrate in
our interior and reflect on one of the most important things in life.

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Who are you? are you what you have? are you what you do? what does "I am" mean? what
does it mean to exist? who am I in my heart? who am I in my mind?

How to perform this meditation technique?

Choose your preferred meditation posture and repeat the phrase following a 4-4-4-4 breath.
This means the following:

Breathe in for 4 seconds, internalizing the word "I

Hold your breath with your body full of air and energy for 4 seconds.

It expels the air for 4 seconds internalizing the word I AM.

Hold the air and feel the vacuum during these 4 seconds.

You have to be attentive to your feelings and thoughts, but don't judge yourself, don't create
the answers with your mind, let them flow, let them come to you. Try to observe the answers
as if you were a witness and not the protagonist

3. Concentrate on the sixth chakra

According to Hinduism, chakras are non-measurable energy centers located in the human
body. In Sanskrit, the word chakram means 'circle' or 'disc'. The sixth, called the ajna chakra, is
located on the forehead, right between the eyes. According to the Hindu tradition, it is
considered the third eye and a point that concentrates the intuition, the clairvoyance and the
extrasensory perception. As an exercise, you can perform a simple technique designed to
eliminate dispersion, manage your energy and concentrate.

To do so, you should sit in a quiet place, adopt a comfortable posture and close your eyes.
Concentrate, depositing all your energy, on the imaginary point that is right in the middle of
your eyes and visualize an indigo blue color. Try to get rid of all thoughts, ideas and problems
that arise in your mind and concentrate exclusively on that point, inhaling and exhaling while
through the nostrils. Think that with each breath you are filled with energy and strength and
with each exhalation, you eliminate waste, emotional toxins and negative thoughts.

You can practice this meditation technique when you suffer from headaches and migraines,
panic or anxiety attacks or have insomnia problems due to stress.

4. The mirror or visualization technique

This technique is very useful for promoting self-awareness about your body, relaxing and
abstracting. To put it into practice, you should sit with your back straight and your hands on
your knees. Your eyes should be closed.

Now, imagine yourself sitting in front of yourself, just as if you were looking at yourself in a
mirror. Reproduce in your mind every detail of your physical appearance, from facial features

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to muscles to body posture. Little by little, change the perspective, visualizing yourself from
above, from the left, from the right or from below.

A variant is to visualize yourself mentally in a scene you would like to be in - in stressful

situations, you would probably like to be at the beach, smelling the sea breeze and listening to
the waves. It is important that you recreate in your head every detail of the scene, from the
sensations you experience with your five senses, to the colors, sounds or temperature of the
space you are in. Recreate that visualization in situations of anxiety.

5. Progressive muscle relaxation

To put this technique into practice, it is advisable to wear loose clothing, be barefoot and place
yourself in a comfortable place, preparing yourself beforehand by taking slow, deep breaths.

Start the progressive relaxation from the feet, as it is advisable to perform it from the bottom
up. The ideal order would be as follows: right foot, left foot, right calf, left calf, right thigh, left
thigh, hips and buttocks, stomach, chest, back, right arm and hand, left arm and hand, neck
and shoulders, face. If you are left-handed, you can start from the left side.

What you must do is to tense all the muscles listed, placing your attention on each one of them
and concentrating on your perception of it - in this way, you become aware of your body. After
a few seconds with your body completely in tension, release it, relaxing your muscles in order
and remain lying down, breathing slowly and deeply.

6. Transcendental Meditation

Sit in a comfortable position, with your back straight and without any support. You can sit on
the ground with crossed legs, on a chair or on the bed.

Now you must choose a word which you will repeat as if it were a mantra. If for example you
suffer from illnesses and want to be healthy, you can choose the word health. If on the other
hand you think you are unhappy and suffer from depression, choose the word happiness. If
you do not feel loved, you can choose the word love.

Close your eyes and say the word aloud and drag the last vowel for a while, and you will see
that a very relaxing sound is produced in your throat.

Health example: Sal-uuuuuuuuu-d

Example happiness: Felicid-aaaaaaaaa-d

Example love: Am-oooooooooo-r

While reciting the word, your mouth should be relaxed and a low sound should be produced.

When you are close to running out of air (you should not reach any limit), take a break to take
a breath and repeat the word again.

After a while you will see that the sound gives you a feeling of relaxation.

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If thoughts appear let them flow. Don't get hooked on them. Let them go.

Once you have repeated the word about 10 times, you can let it repeat itself in your mind, but
you no longer need to recite it aloud. However, if you feel more relaxed in saying it, you can
continue to say it aloud.

Perform the exercise between 10 and 20 minutes.

7. Body Scanning

This relaxation technique against stress is similar to the previous one, but instead of physically
tensing your muscles, it has a more mental character, since you must concentrate on the
sensations of each part of your body. To put it into practice, you must lie down and breathe in
an abdominal way, emphasizing exhalation and moving your abdomen during the minutes
previous to the exercise.

Afterwards, you must put the focus with your mind on the different parts of your body,
starting also with your feet and without stopping breathing slowly and deeply. Tune in to
sensations in every part of your body, imagining that your breath flows to the sole of your foot
and beyond: calf, thigh, hip, lower back and abdomen, back, chest, shoulders, face, and so on.

Don't forget to repeat the procedure on both sides of the body in the case of the extremities.
When you reach the top of your head, let your breath go beyond your body and imagine
yourself floating above yourself. It is important that you do the whole process with your eyes
closed and that you remain relaxed for a while in silence after finishing the body scan.

8. Mindfulness

Mindfulness is the ability to remain aware of what you are feeling right now both internally
and externally. To stay calm and focused on the present moment you need to bring the
nervous system back into a state of balance. Mindfulness can be applied to activities such as
walking, exercising, or eating, although it is most often applied to meditation.

In order to apply full consciousness, some key points must be considered to achieve focus.

A quiet environment. Choose a secluded location where you can relax without distractions or
interruptions.

A comfortable position. Get comfortable, but don't lie down.

One point of focus. This point can be internal - a feeling or an imaginary scene - or something
external - a flame or a meaningful word or phrase that is repeated throughout the session. You
can focus with your eyes open or closed. You can also choose to focus on an object in your
environment to improve your concentration.

An observant, non-judgmental attitude. Don't worry about distractions that go through your
mind, nor think about whether you are doing good or bad. If thoughts get in the way of your

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relaxation session, you won't be able to fight them. Instead, gently return your attention to
your point of focus.

Mindfulness exercises

a) Count from 1o to 1 trying to concentrate only on your breathing and counting the
numbers. The normal thing, especially at the beginning, is that thoughts are interspersed
like: "what a lazy day, then I have to go to X meeting that is quite difficult" ... If this
happens you must start the countdown again. The goal of this meditation technique is to
control what your mind thinks. It is a very valid mental training, because who controls your
thoughts controls your life. It will also teach you how to concentrate on what you are
doing and take everything else out of your mind. It is great for learning how to turn off
negative thoughts. Don't forget that just like the body, the mind needs training.

b) One-minute meditation with full attention. It is about holding for one minute observing
only our breath. This type of meditation can be done at any time and serves to prepare us
before we do something important. For example, before the very important meeting we
talked about in the previous point. Everyone has one minute.

c) Full attention tricks. We all forget to "try to live in the present and enjoy the day". So that
it's not just a theory, try to put in some tricks to remind yourself. For example, before
looking at the phone or answering a call try to think: "I'm going to enjoy today and now".

d) Power with all your senses what you like. We do many things throughout the day in an
automated way. Even things that we like very much we take them as an everyday thing
and we don't enjoy them enough. Try to use your five senses to enhance the beautiful
things in your daily life. When you eat, try to find out each ingredient, taste each bite, try
to appreciate the difference in the way it is cooked, mentally try new combinations with
that dish you would like to savor. When you watch a movie try to get totally into the story,
trying to feel what the main character feels, try to imagine how the bakery smells where
he is or what sounds are heard in the background. When you hug or kiss, do it with your
heart, noticing how you do it with every part of your body, trying to transmit to the other
person all the feelings that are being produced... Enjoying the day to day of the present
moment is not based on having crazy experiences but on getting involved to the maximum
in everything we do.

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14 tips for more successful meditation
Everyone who meditates successfully over a long period of time knows that meditation could
be a solid foundation for well-being. When meditation becomes a habit, it also becomes a
reliable source of peace and tranquility.

To tell the truth, it is known that it is difficult to meditate regularly and develop a habit. In our
busy lives, meditation does not seem to be a high priority.

For this reason, we have compiled the following tips for you. Combine them with the guides
and information above to enjoy the best meditation experiences.

1. Count your breaths

Focus your attention on your breathing as you meditate. As you inhale, focus on your breath
and follow it from your nose to your lungs. Count "one" when you breathe in, then "two"
when you breathe out. Repeat this 10 times and then start counting from one.

This advice is especially useful if you have trouble letting go or if you can't relax.

2. do not try to stop your thoughts completely

Many people believe that meditation is about purifying the mind or stopping all thoughts, but
that is not the point. Sometimes you could control your thoughts, but that is not the purpose
of meditation.

If you have thoughts while meditating, it's okay because it's normal. Your brain is a thought
factory that you cannot turn off. Instead, try to improve the focus of your attention.

3. Know yourself

Meditation is not only to strengthen your attention. Rather, it is about understanding how
your mind works.

It can be confusing at first, but if you observe your thoughts neutrally for long enough, you will
recognize certain patterns and get to know yourself better.

4. Mind and body

Consciously focusing your attention on certain parts of your body is another alternative that
would help you release the tension in your body. Start from your feet and move your attention
slowly towards your head.

5. Commit to meditation

Don't approach meditation with this attitude: "Sure, I'll try it for a few days. You have to give a
certain meaning to all this and commit yourself to it. Focus your mind on meditation to create
a habit and a "meditation lifestyle.

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 6. Group of people meditating

You don't have to meditate alone. Ask your spouse, child or friend if they would like to join
your meditation session. Better yet, make a deal with a friend to remind you to meditate
regularly.

7. Find like-minded people

In your city, there may be a meditation community that meets face-to-face to meditate
together. If not, you may also find an online group. Ask questions, get support, and encourage
others to explore the topic of meditation. This way, in addition to keeping the habit longer, you
will also help others.

8. Remember the benefits of meditation

Take a moment after each session to assess how you are feeling physically, emotionally and
mentally. Once you begin to make a connection between your meditation practice and the
improvement of your well-being, it will be easier for you to continue and stay motivated.

9. Do a guided meditation

During the guided meditations, you receive guidance through each step of the meditation.
These are enormously useful because they do exactly what the name suggests: guide you
through the meditation so that you don't have to think or worry about what you are going to
do next. This way, you can sit back, relax and follow the instructions.

Meditation music is also useful if you feel too distracted or distracting by the meditation
instructor's guidelines.

10. Start an excuse book

If you decide to skip meditation for a day, write down the reasons. Ask yourself, "Did this
reason keep me from meditating for a couple of minutes, or did I let myself down? In most
cases, the second statement will probably apply. Having an excuse book will help you regularly
remember how important the health of your mind and body is.

11. Integrate meditation into your daily routine

Integrating your meditation exercise into your daily life will definitely help. For example:
"brush your teeth, then meditate" or "meditate, then have tea".

12. Maintain a flexible routine

Be flexible with your meditation sessions. If you can't spend 20 minutes a day in meditation,
don't make that an excuse not to meditate. You can spend less time, or if you don't feel good,
start with less. If you feel like you want to keep meditating for another 10 minutes, continue.

13. Smile when you're done

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After finishing your meditation session, smile for the next two minutes. Be grateful that you
have had that time to yourself, that you have stood firm in your commitment and that you
have shown your self-respect. You invested time in yourself to get to know yourself better and
to maintain your own mental and physical health.

14. Use mudras

Mudras are hand postures in both yoga and meditation. They are used as tools to enhance and
intensify the meditation experience.

The use of mudras in meditation has given meaning to these hand gestures in a deeper
context, both symbolically and culturally.

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10 Habits of Buddhist Monks: Hard to adopt, but life-changing when you do.

 Habit 1 - Elimination of external disorder

Did you know that the Buddha was born a prince? Yes, he could have spent his life in a big and
beautiful palace where everything is done by and for him.

But he didn't.

He gave up everything when he realized the frustrating nature of materialism.

2300 years later, Buddhist monks do the same. They keep material possessions to a minimum
and have only what they need to live their lives. Usually, all this fits into a small backpack.

They solve the mess of your life.

 Habit 2 - Inner reordering: caring for others

In many Buddhist circles, monks learn to do things not for themselves, but for the whole
world.

When they meditate, it is for the good of all. They try to reach enlightenment in order to reach
their full potential and help those in need.

When you can develop this kind of selfless attitude, you focus less on your personal problems.
You become less emotional about small things and your mind becomes calmer.

This is what is called inner reordering: making room for others and getting rid of selfish habits.

 Habit 3 - Meditate a lot

One of the main reasons why you become a monk is to have more time to meditate. Most
monks get up early and meditate for 1 to 3 hours and do the same at night. This type of
practice changes the brain. If you have read any articles about the benefits of meditation, you
will know what we mean.

You don't have to adopt this kind of rigorous schedule, but what if you start the day with 30
minutes of meditation?

 Habit 4 - Follow the Wise

In Western society, we have an unhealthy relationship with old age. Buddhist monks believe
that the elderly have wisdom. They look for elder spiritual guides who can help them on their
path.

If you look around, you will see that there are always insightful people to learn from. Older
people are more experienced, which means they can offer countless life lessons.

 Habit 5 - Listen carefully and without judging

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Our brains naturally judge others. But according to Buddhists, the goal of communication is to
help others and ourselves to suffer less.

Criticizing and judging obviously doesn't help.

What is wonderful about full attention is that it is free of judgment. The main goal of conscious
communication is to understand everything that someone is saying without evaluating it.

Many of us plan our responses in advance while listening, but the main goal here is simply to
understand everything they say.

It leads to greater mutual respect, understanding and possibilities for progress in conversation.

 Habit 6 - Change is the only law of the universe

According to the Suzuki Buddhist teacher, a crucial principle that we all must learn is to accept
change:

"Without accepting the fact that everything changes, we cannot find perfect composure. But
unfortunately, although it is true, we find it difficult to accept it. Because we cannot accept the
truth of transience, we suffer".

Everything changes, it is the fundamental law of the universe. However, it is difficult for us to
accept this. We strongly identify with our fixed appearance, with our body and our personality.
And when it changes, we suffer.

However, Suzuki says we can overcome this by recognizing that the content of our minds is in
perpetual flux. Everything about consciousness comes and goes. Realizing this in the heat of
the moment can spread fear, anxiety, anger, despair. For example, it is difficult to stay angry
when you see yourself being angry for who you are. That is why Zen teaches that the moment
is all that exists.

Suzuki says, "Whatever you do, it should be an expression of the same deep activity. We
should appreciate what we are doing. There is no preparation for anything else.

 Habit 7 - Living in the moment

As humans, it can be difficult to simply accept the present moment. We tend to think about
past events or worry about what the future holds. Our mind can float naturally.

But the attention encourages us to refocus. The practice of mindfulness allows us to improve
in redirecting our thoughts to what we are really involved in.

Without judging ourselves for getting lost in our thoughts, we simply recognize that we have
lost our attention and direct our focus to our senses or to whatever task we are involved in.

Discipline is needed, but it is what we have to do if we want to be present at life's miracles.

 Habit 8 - Focus on one thing

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This is a simple point, but it underlines a key aspect of Buddhist philosophy.

Buddhist monks learn to direct all their attention to a specific one. Give your full attention to
what is happening in the present.

When we multitask, we often think we are doing more. However, it has been scientifically
proven that the brain does not cope well with multitasking. In fact, the quality of your work
when it comes to multitasking is not as high.

If you can be like a Buddhist monk and concentrate on one thing at a time, you will be more
committed to what you are doing and will probably experience more peace and tranquility as a
result.

 Habit 9 - Give it all you've got

Giving all you have is similar to focusing on one thing at a time.

When you are doing something, accept it with every aspect of your being.

This does not mean becoming an aggressive workhorse, creating stress for you and the people
around you.

Instead, focus on the present moment with a sense of peace and sustained concentration.

After all, you're living here right now. There's nowhere else to be, nothing else to do. Give
everything you have to what you are doing and wait for the results to take effect.

 Habit 10 - give up what you cannot control

Letting go of things you cannot control is a big part of how Buddhist monks live their lives.

When you realize how impermanent everything is, you start to let go and enjoy life for what it
is in that moment.

The opposite way to live life is to become attached to things and try to hold on to them.

But that's not how life works. Everything changes over time. When you try to keep things fixed,
you resist the natural way things are.

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Conclusion.
Meditation is a Buddhist technique that provides many benefits to people in general. It is a
technique widely used by active psychology professionals because it allows to improve
awareness of one's self and self-esteem.

Thanks to this set of exercises you will be able to relax your mind, control anxiety and stress
and improve your level of concentration. These are techniques designed to become aware of
the present moment, in which things happen.

People tend to carry the weight of the past. We have a hard time turning the page because we
have too many backpacks to carry. It's very important to know that the past has already
passed, and that the future is always uncertain.

We cannot become obsessed with trying to maintain absolute control of our lives or those
around us. We cannot do this because there are always circumstances that do not depend on
us. Living the present and feeling it is the best exercise we can do to become aware of
ourselves and not let ourselves be dominated by daily worries.

Mindfulness helps us to control our mind, our thoughts, to relax and to maintain an internal
balance. Breathing is very positive for our body, it helps us to oxygenate it and fill it with
energy. Thanks to meditation we learn to let go of what we are no longer interested in
carrying.

These simple exercises can be practiced every day. They do not demand too much time and
they provide us with great benefits. The most important thing is to start and be aware of the
benefits they bring us to integrate them into our daily routines.

Meditation can allow you to 'stop', and experience first-hand the benefits of living a conscious
and healthy life. This is what the Create Health method is all about, helping you to establish
new habits in your day-to-day life, not only to start meditating, but to learn how to nourish
yourself properly and lead an active life.

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