{
  "trx_id": "9c76a2dc8601ad841933fa2ce0d5b8d947296f6d",
  "block": 106146243,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-05-18T02:35:39",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "7121.904851 VESTS"
    }
  ]
}

{
  "trx_id": "de549cd75079b6e2a58c034551af5da755093aee",
  "block": 105987059,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-05-12T13:18:54",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "4409.694446 VESTS"
    }
  ]
}

{
  "trx_id": "c5d01ef2fe152f492ad8b5f6efe5173468f5cbf2",
  "block": 105513827,
  "trx_in_block": 2,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-04-26T01:52:48",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "7134.420607 VESTS"
    }
  ]
}

{
  "trx_id": "0670c8cbb4054e80cfb0d170dc2ef6a8cc081012",
  "block": 102859332,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2026-01-23T14:04:39",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "4451.241265 VESTS"
    }
  ]
}

{
  "trx_id": "ed2a2c12bed75a0503bfceafb34151f87df7efe6",
  "block": 91305642,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2024-12-17T09:19:33",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "4615.460462 VESTS"
    }
  ]
}

{
  "trx_id": "e89615c8a20947f47c937700d5e9cd67b47fb4ab",
  "block": 79859817,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2023-11-14T01:01:12",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "4784.593994 VESTS"
    }
  ]
}

{
  "trx_id": "0cc0e13517396b78b0a5a2efcf70c9df4b4831fd",
  "block": 78351124,
  "trx_in_block": 2,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2023-09-22T00:35:03",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "7721.872780 VESTS"
    }
  ]
}

{
  "trx_id": "b7f7279afdac8ac5e2fa1ca34d98b5f49c914f17",
  "block": 69116041,
  "trx_in_block": 1,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2022-11-03T14:01:57",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "7943.554218 VESTS"
    }
  ]
}

{
  "trx_id": "5057afb81deb2fb0c6832b7244823b3718da542a",
  "block": 60817065,
  "trx_in_block": 5,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2022-01-17T17:21:51",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8163.789354 VESTS"
    }
  ]
}

{
  "trx_id": "a52feb4704049aa87d81358f06d0f7fd25a3b60c",
  "block": 54610240,
  "trx_in_block": 5,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2021-06-14T02:55:27",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8347.856107 VESTS"
    }
  ]
}

{
  "trx_id": "19193a12a1a86d7e4c7bb8e17739049238df9ac7",
  "block": 49357617,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-11T13:11:33",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8535.278081 VESTS"
    }
  ]
}

{
  "trx_id": "202e0a38636a6fda000369579cea8ddcfd03c037",
  "block": 49209168,
  "trx_in_block": 3,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-06T06:48:09",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "1912.543513 VESTS"
    }
  ]
}

{
  "trx_id": "3dbfd68806e18865af4bf7014ea55840608f3df9",
  "block": 49192711,
  "trx_in_block": 8,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-12-05T16:49:36",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8541.485935 VESTS"
    }
  ]
}

{
  "trx_id": "179330443b0a937f96c74634ee3943ceb7fd3d86",
  "block": 48262891,
  "trx_in_block": 0,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-11-02T19:57:30",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "1920.017158 VESTS"
    }
  ]
}

{
  "trx_id": "c146b8568f321c30866716f53c60220105ddf4e5",
  "block": 43219447,
  "trx_in_block": 1,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-05-09T07:47:51",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8744.291294 VESTS"
    }
  ]
}

{
  "trx_id": "d3c0a840429c354fc848b687d644ed0022c57e1b",
  "block": 43195907,
  "trx_in_block": 13,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-05-08T11:42:30",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "1953.311140 VESTS"
    }
  ]
}

{
  "trx_id": "b607b4aaacf213692b3b66652ff65192ca49a297",
  "block": 41103655,
  "trx_in_block": 10,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2020-02-24T16:08:36",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "j1jplmug",
      "author": "steemitboard",
      "permlink": "steemitboard-notify-knowthyselfco-20200224t160836000z",
      "title": "",
      "body": "Congratulations @knowthyselfco! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@knowthyselfco/birthday2.png</td><td>Happy Birthday! - You are on the Steem blockchain for 2 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@knowthyselfco) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=knowthyselfco)_</sub>\n\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}"
    }
  ]
}

{
  "trx_id": "6b95fe2a28be4a12fc4f28f46f7a0f6ff578dc3a",
  "block": 34627274,
  "trx_in_block": 30,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2019-07-13T13:30:30",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "8916.855656 VESTS"
    }
  ]
}

{
  "trx_id": "d7d8b0262cfa5f6ae232766cffcd393c8a5de6f8",
  "block": 30632748,
  "trx_in_block": 11,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2019-02-24T16:28:57",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "j1jplmug",
      "author": "steemitboard",
      "permlink": "steemitboard-notify-knowthyselfco-20190224t162856000z",
      "title": "",
      "body": "Congratulations @knowthyselfco! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@knowthyselfco/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_[Click here to view your Board](https://steemitboard.com/@knowthyselfco)_</sub>\n\n\n> Support [SteemitBoard's project](https://steemit.com/@steemitboard)! **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
      "json_metadata": "{\"image\":[\"https://steemitboard.com/img/notify.png\"]}"
    }
  ]
}

{
  "trx_id": "3fb420194553d6dd67652e7e3e2134e526c63937",
  "block": 24471927,
  "trx_in_block": 35,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-07-25T01:35:00",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "9115.654579 VESTS"
    }
  ]
}

{
  "trx_id": "d1561a41dfa85cf574bf271a64c63cda25cb5c54",
  "block": 22572808,
  "trx_in_block": 128,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-05-19T17:26:09",
  "op": [
    "delegate_vesting_shares",
    {
      "delegator": "steem",
      "delegatee": "knowthyselfco",
      "vesting_shares": "29496.298778 VESTS"
    }
  ]
}

{
  "trx_id": "2738180c20b847e347c94f04a303a37dfc3e7cf9",
  "block": 21862601,
  "trx_in_block": 33,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-25T01:27:06",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "j1jplmug",
      "author": "nicoivazquez",
      "permlink": "b08tpwvim",
      "title": "b08tpwvim",
      "body": "Congrats on the tripod! Also what is that number you have on your white board, it keeps growing each time you upload?",
      "json_metadata": "{\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "c56d18909ffa4180cd4722b49477ca934976acb0",
  "block": 21862567,
  "trx_in_block": 12,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-25T01:25:24",
  "op": [
    "vote",
    {
      "voter": "nicoivazquez",
      "author": "knowthyselfco",
      "permlink": "j1jplmug",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "b0f336ab1292e1ad2086bb0a2b8c187873735196",
  "block": 21862557,
  "trx_in_block": 39,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-25T01:24:54",
  "op": [
    "vote",
    {
      "voter": "ax3",
      "author": "knowthyselfco",
      "permlink": "j1jplmug",
      "weight": 100
    }
  ]
}

{
  "trx_id": "62491c86d6a26cb12c1d253a5a740b1110f8251d",
  "block": 21862541,
  "trx_in_block": 26,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-25T01:24:06",
  "op": [
    "comment_options",
    {
      "author": "knowthyselfco",
      "permlink": "j1jplmug",
      "max_accepted_payout": "1000000.000 SBD",
      "percent_steem_dollars": 10000,
      "allow_votes": true,
      "allow_curation_rewards": true,
      "extensions": [
        [
          0,
          {
            "beneficiaries": [
              {
                "account": "dtube",
                "weight": 2500
              }
            ]
          }
        ]
      ]
    }
  ]
}

{
  "trx_id": "62491c86d6a26cb12c1d253a5a740b1110f8251d",
  "block": 21862541,
  "trx_in_block": 26,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-25T01:24:06",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "dtube",
      "author": "knowthyselfco",
      "permlink": "j1jplmug",
      "title": "Earth Day Addition/ Essentials for Eco-Friendly Lifestyle  Less Waste, Sustainability & Minimalism",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/j1jplmug'><img src='https://ipfs.io/ipfs/QmXUCEB5EGr8KzA89ZLmkkXGAu7GsPftA2B1uXeU1ZDeAc'></a></center><hr>\n\nWant to know How to be more Eco-Friendly?\n\n These are my favorite ways to minimize my footprint on the Earth. Easy and simple ways to be more friendly, minimal, and produce less waste.\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/j1jplmug'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmQBXyTt8d8aGiuCFcnWesNnAjKYuT2UpoSNBAgX2Z43Pa'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"Earth Day Addition/ Essentials for Eco-Friendly Lifestyle  Less Waste, Sustainability & Minimalism\",\"snaphash\":\"QmYwsnCgrEtNfq3fh8FiXdPgCM7CfDMSPF2eiqSf9g1k66\",\"author\":\"knowthyselfco\",\"permlink\":\"j1jplmug\",\"duration\":800.16,\"filesize\":210447167,\"spritehash\":\"\"},\"content\":{\"videohash\":\"QmQBXyTt8d8aGiuCFcnWesNnAjKYuT2UpoSNBAgX2Z43Pa\",\"description\":\"Want to know How to be more Eco-Friendly?\\n\\n These are my favorite ways to minimize my footprint on the Earth. Easy and simple ways to be more friendly, minimal, and produce less waste.\",\"tags\":[\"dtube\",\"girls\",\"sustainability\"]}},\"tags\":[\"dtube\",\"girls\",\"sustainability\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "0000000000000000000000000000000000000000",
  "block": 21732724,
  "trx_in_block": 4294967295,
  "op_in_trx": 0,
  "virtual_op": 8,
  "timestamp": "2018-04-20T12:41:27",
  "op": [
    "author_reward",
    {
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "sbd_payout": "0.133 SBD",
      "steem_payout": "0.000 STEEM",
      "vesting_payout": "95.768750 VESTS"
    }
  ]
}

{
  "trx_id": "0000000000000000000000000000000000000000",
  "block": 21732724,
  "trx_in_block": 4294967295,
  "op_in_trx": 0,
  "virtual_op": 7,
  "timestamp": "2018-04-20T12:41:27",
  "op": [
    "comment_benefactor_reward",
    {
      "benefactor": "dtube",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "sbd_payout": "0.000 SBD",
      "steem_payout": "0.000 STEEM",
      "vesting_payout": "63.166622 VESTS"
    }
  ]
}

{
  "trx_id": "5461efa2548c1e12410eea6ec70358db87bb85fb",
  "block": 21590863,
  "trx_in_block": 9,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:27:18",
  "op": [
    "vote",
    {
      "voter": "minbonekhant",
      "author": "knowthyselfco",
      "permlink": "vwcm3tag",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "c51350b969d47d47e172356df7bf1679ef94a752",
  "block": 21590857,
  "trx_in_block": 32,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:27:00",
  "op": [
    "vote",
    {
      "voter": "knowthyselfco",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "703a4f18774153de6bb2dcea356ca6b7b3e94789",
  "block": 21590846,
  "trx_in_block": 25,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:26:27",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "vwcm3tag",
      "author": "minbonekhant",
      "permlink": "re-knowthyselfco-vwcm3tag-20180415t142621294z",
      "title": "",
      "body": "Exercise?",
      "json_metadata": "{\"tags\":[\"health\"],\"app\":\"steemit/0.1\"}"
    }
  ]
}

{
  "trx_id": "b1c415607300c786c5aef220d7cf8b739614053e",
  "block": 21590835,
  "trx_in_block": 45,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:25:54",
  "op": [
    "vote",
    {
      "voter": "putra2017",
      "author": "knowthyselfco",
      "permlink": "vwcm3tag",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "e3352b3b4a03cf9bc795aafd1a3f30dc446d2976",
  "block": 21590828,
  "trx_in_block": 70,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:25:33",
  "op": [
    "comment_options",
    {
      "author": "knowthyselfco",
      "permlink": "vwcm3tag",
      "max_accepted_payout": "1000000.000 SBD",
      "percent_steem_dollars": 10000,
      "allow_votes": true,
      "allow_curation_rewards": true,
      "extensions": [
        [
          0,
          {
            "beneficiaries": [
              {
                "account": "dtube",
                "weight": 2500
              }
            ]
          }
        ]
      ]
    }
  ]
}

{
  "trx_id": "e3352b3b4a03cf9bc795aafd1a3f30dc446d2976",
  "block": 21590828,
  "trx_in_block": 70,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-15T14:25:33",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "knowthyselfco",
      "permlink": "vwcm3tag",
      "title": "4 Easy Meditations On the Go! Helps Anxiety Stress and Sleep",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/vwcm3tag'><img src='https://ipfs.io/ipfs/QmSxAp4Mxe2nL3NeTqMmzwKVLrbzMHKKmwG4y1ojCMuhwV'></a></center><hr>\n\nHii everyone,\n\n I wanted to go over some of the basic techniques that you can use while you're meditating. There are so many different ways to meditate! Mostly for me, I like to focus on the breathing meditation. When I first started, I was practicing Kundalini Yoga and we did a lot of chanting meditation. So, I'm going to share with you a few techniques that I've learned through yoga, through my own meditation, and practice through my studies all the different techniques of meditating that I found beneficial to me. I hope that it'll be beneficial to you too. \n\n# 1\nWhat I find is very helpful for me while we learned Kundalini Yoga is using your hands and your fingers to track your body with your breath. What you're going to do is place your finger on your thumb and you're going to want to add a little bit of pressure. So, gently just pressing one by one. In Kundalini we had a mantra that we said and it was, saw taw, na, ma. You would just play that mantra in your head as you are pressing with your fingers.\n\n## What that does is really connects the body with the mind brings you into the present moment. \n\n What that does is really connects the body with the mind brings you into the present moment. You don't have to do a mantra, you can follow with your breath. So, as you're doing one, two, three, four, you're breathing in one, two, three, four, get breath out one, two, three, four. You breathe in for four as you're using your fingers breathe out for four. You keep this pattern of your fingers once you hit your pinky you want to go back to your pointer finger. \n\n## one two three four\n\n Making sure that you always come back to one. You are going to be practicing being aware and being mindful. If you end up counting up more towards eight or ten and you realize that you've counted more, just come back to one come back to one. Strengthen that this muscle and continue to keep doing the practice. Ultimately, that helps you stay in the present moment bringing together your mind in your body. So, that's one technique you can either use the mantra form or you can follow your breath, totally up to you. \n\n\n## What I really like about this technique is that you can do it anywhere that you want if you're sitting on the bus if you are in class it's something that you can do very easily and discreetly. \n\n\nWhat I really like about this technique is that you can do it anywhere that you want if you're sitting on the bus if you are in class it's something that you can do very easily and discreetly. You can keep your hands at your side as discreetly as you want to. Just keeping your hands at your side and moving your fingers. \n\n\nActually what's a really funny thing about this is that I use this while I was getting my teeth pulled. I had my teeth pulled not too long ago, my wisdom teeth to be exact, and I did not have any anesthesia, I was awake the whole time. It was intense!! It was a very intense experience! I had one hand out I didn't care if they saw me the lady kept asking me if I was okay, and I was like yeah great ! My mouth wide open with these pliers in my face but I was just breathing, following my breath in 1, 2, 3, 4 out 1, 2, 3, 4 and I kept my eyes closed and I focused on my breath. I was really surprised with how calm it actually made me feel. It led me to focus more on my breathing and my hand movements rather than what was going on in my face.\n\n I think it's really good too for people who experience anxiety like myself. You don't need anything to do it. You can just take it out anywhere focus your breath bring yourself to your Center. this can be a really really helpful practice for you so I hope you enjoy it.\n\n## The next technique that I'm going to describe has to do with holding your breath. \n\n# 2\n     So moving on, the next technique that I'm going to describe has to do with holding your breath. Whether you are sitting upright during your practice. Again, you can practice this anywhere which is why this is so great. You can be in bed about to fall asleep or wanting to fall asleep. I find that this is really good for relieving stress relieving anxiety. When I feel very very anxious I use this. When I actually remember to use it that is. Because the crazy thing about being stressed or anxious is that you have to catch yourself in that moment to apply these techniques. Hopefully, this is a technique that can stick around in your head too because I find that it's very helpful. What you're going to do is, while you're breathing you're going to count in. Just like we did with our hands but you count in for four counts one, two, three, four. Making sure you fill up your lungs as much as you can. Inflating it like a balloon holding your breath at the top for 1, 2, 3, 4 and then exhaling 1, 2, 3, 4. You are going to go all the way out shrinking that balloon pushing all the air out in those 4 breaths and those 4 exhales and holding it, before you inhale again. 1, 2, 3, 4 hold at the top 1, 2, 3, 4 or exhale 1, 2, 3, 4, hold at the bottom 1, 2, 3, 4.  Then as you exhale making sure you squeeze out all of that breath very to the bottom before you hold it. \n\n## Because the crazy thing about being stressed or anxious is that you have to catch yourself in that moment to apply these techniques. \n\n\n I feel funny because I feel relaxed now. Just by thinking about that exercise. When you're doing that and you're continuously just bringing your mind and your body together and holding your breath there's something about holding it. IT really helps your heart rate come down. Also, when I'm going to sleep, if I'm having trouble sleeping I will practice that as well. If you feel like you like the sets of 4 you can even practice extending it to few sets of 8. So, you can double that and you can breathe in for eight counts eight long counts holding for eight long counts exhaling for eight holding for eight breathing in for eight. I keep my hand on my belly and I count for eight sets at a time. It's definitely not something that's required it is something that you can build up to if you'd like. There is flexibility with that practice if you want if you choose. But, in general the four counts really is helpful and it works especially if you are practicing it slowly. \n\n## I used to use mantras on YouTube and I would listen to the chanting I would learn the chin and then I would also count along with it.\n\n# 3\n\nThen there is the technique that when you use what they're called mala beads or prior beads. They come in a string of 108 beads and you hold each bead and every time you hold the bead you say the same mantra.  You can say the saw taw na ma too. That mantra meditation does it's in the same theme of all of these techniques is that it's bringing the body and the mind together as one during your practice so, you can be more present. I used to use mantras on YouTube and I would listen to the chanting I would learn the chin and then I would also count along with it. I found that it focused me so well. \n\n# 4\nAnother form of meditation that is a good technique is something that is not practiced while you're sitting but it's a walking meditation. The walking meditation is you could do this anywhere right while you're out. It's just following your breath with your steps. As you start on your right leg. We learned in Kundalini Yoga using the same mantra, the sa ta na ma mantra you would use to count with your feet. so, you're going to go one two three four it with your breath and then again when you start on the next on the foot that you started with on your right foot one two three four exhale inhale one two three four. It's really just about finding a pattern of your breath and synchronizing that with your body to bring you back into that present moment into the center. you can do that anywhere you are you don't have to say it out loud. you count it either if you want to keep track with your hands like in the in the prior technique or if you just want to count it in your head.  you're just taking that peaceful time and it's exercise too. so that is also really great about the walking meditation.\n\n okay guys,\n\n So that is all four the techniques. I hope that they help you in your practice or while you're out about during your day. remember that it is a practice in very first the biggest thing is that it is a practice in self-love and acceptance.  I hope that this was helpful for you so thank you so much for tuning in and I will see you in my next post thanks.\n\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/vwcm3tag'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmcarQpyedinqNeTnULynVDE82vkZj68nmwMFp7XFBxCrq'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"4 Easy Meditations On the Go! Helps Anxiety Stress and Sleep\",\"snaphash\":\"QmT42Fe6rSTEhWLoc2L4a6bzKgUrH2DmoZ1VVbeHMgAsek\",\"author\":\"knowthyselfco\",\"permlink\":\"vwcm3tag\",\"duration\":550.662,\"filesize\":147620066,\"spritehash\":\"QmSCwxA5Gx4SZeEaq1Ry7aQUcopVfYuNrw9oLACuWWnv9f\"},\"content\":{\"videohash\":\"QmcarQpyedinqNeTnULynVDE82vkZj68nmwMFp7XFBxCrq\",\"description\":\"Description \\n\\nWhat if you knew how to relieve stress and anxiety while you're out?\\n Would relaxing more help make your day better?\\nBetween going to school, shopping for groceries, commuting, and working, there's not much time to catch your breath. In this video I wanted to bring you 4 easy ways to meditate while you're out to help keep the peace during your day. Many of these techniques are great for sleep and home practices as well!\\n\\nFeel free to ask questions in the comments!\\n Peace and lovvee Briana\\n ..................................................................\\n\\nKnow ThySelf Collective\\n facebook.com/knowthyselfcollective\\n Ig: @knowthyselfcollection\\n\\nBracelets for mindfulness and meditation: etsy.com/shop/knowthyselfco\\n\",\"tags\":[\"health\",\"life\",\"meditation\"],\"video240hash\":\"QmXf9LkQ2scaGfZYov6WuoPnLLayyD4Lgaarycrwc5N6vG\",\"video480hash\":\"QmXN1r3T55efx7YNeUgSeUmkekF57Cwvph7X6e644pTLJn\",\"video720hash\":\"QmVG8R3TPR673C58Hj6SjpuYSYT447wqQitKDQdXPUiAq7\"}},\"tags\":[\"health\",\"life\",\"meditation\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "051abc519eb79e91485bd2a360fb33dfad11baef",
  "block": 21541231,
  "trx_in_block": 52,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T21:05:27",
  "op": [
    "vote",
    {
      "voter": "gorepsast",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "5c2d2c96b45aa187019dba57f5adf38c8952e84b",
  "block": 21532774,
  "trx_in_block": 39,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T14:02:12",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "ni9zleck",
      "author": "ethorf",
      "permlink": "re-knowthyselfco-ni9zleck-20180413t140213072z",
      "title": "",
      "body": "Great article clearing up some very common confusion. Meditation = fuel for mindfulness!",
      "json_metadata": "{\"tags\":[\"health\"],\"app\":\"steemit/0.1\"}"
    }
  ]
}

{
  "trx_id": "878202f926111bb989c24f5bbf8846951ad6f650",
  "block": 21532766,
  "trx_in_block": 43,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T14:01:48",
  "op": [
    "vote",
    {
      "voter": "ethorf",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "474d28d7cc326673703b69a21a96a5c1c53ea151",
  "block": 21531901,
  "trx_in_block": 92,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:18:30",
  "op": [
    "vote",
    {
      "voter": "liveran",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "2168e34547369b1742ccb1569240e905ce8aa5f1",
  "block": 21531808,
  "trx_in_block": 53,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:13:51",
  "op": [
    "vote",
    {
      "voter": "bue",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "930d08bc36935dd0ff209cc322b2438387622154",
  "block": 21531783,
  "trx_in_block": 22,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:12:36",
  "op": [
    "vote",
    {
      "voter": "prsmg",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "027a4dd094176b9be3441e34b16d174103f13b20",
  "block": 21531757,
  "trx_in_block": 20,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:11:18",
  "op": [
    "vote",
    {
      "voter": "hr1",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 2
    }
  ]
}

{
  "trx_id": "2d9629f030fa76d375a46e92f062ed172c9083a2",
  "block": 21531736,
  "trx_in_block": 7,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:10:15",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "ni9zleck",
      "author": "introduce.bot",
      "permlink": "introduce-bot-re-knowthyselfconi9zleck",
      "title": "",
      "body": "@knowthyselfco, welcome and congratulations on making your first post! I gave you a $.02 vote! If you would be so kind to give me a follow in return that would be awesome!",
      "json_metadata": ""
    }
  ]
}

{
  "trx_id": "91ab633e172baaed4fc4ae597a2fe86299835de0",
  "block": 21531730,
  "trx_in_block": 51,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T13:09:57",
  "op": [
    "vote",
    {
      "voter": "introduce.bot",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 200
    }
  ]
}

{
  "trx_id": "c316f5cf1edbb4e3b91c4a36e55c940036fe3b30",
  "block": 21531485,
  "trx_in_block": 28,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:57:42",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "title": "What the heck is Mindfulness? | Mindfulness vs Meditation ",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'><img src='https://ipfs.io/ipfs/Qme7e15GwwVQ9a2miPGNnnE4AwEjagsZ38pm8F34JHTqNh'></a></center><hr>\n\nMindfulness vs meditation \n\n## What the heck is mindfulness? | Mindfulness vs meditation\n\nToday I wanted to talk a little bit about mindfulness. What the heck is mindfulness? \n\nWe hear a lot about meditation how meditation can help you get to live a peaceful life, do all this stuff and you will be okay. But lately we've also been hearing the word mindfulness a lot. You see it on the cover of magazines even online on social media. What exactly is mindfulness and what is the difference between mindfulness and meditation.\n\n## Meditation is a disciplined practice where you practice every day sometimes multiple times a day.\n\n\nMeditation is a ritual, there is a way to do it. It is a way that you practice that makes you feel comfortable and there are guidelines that you follow in order to have an optimal practice to experience the benefits.\nMindfulness is what you carry with you after your practice.\n Mindfulness is different because it's not really a ritual that you prepare yourself to practice. It is what you carry with you after your practice so your meditation practice isn't actually over. It's not finished. You carry those feelings and those skills and those techniques that you've strengthened and use it to handle stressful situations or difficult emotions or just to have a clearer mind and be more organized in your thoughts and the way that you go about your life. \n\n## Mindfulness is really the practice of being awake and aware and present throughout your day.\n\n\nMindfulness is really the practice of being awake and aware and present throughout your day. You can practice it really whenever you want. For example say that you are washing the dishes or brushing your teeth instead of doing these things on autopilot you bring yourself into center, into present moment and you can do that by maybe counting your brush strokes while you're brushing your teeth or while you're washing the dishes. You can make a mental note by saying out loud, washing, washing, washing. \n\n## You can make a mental note by saying out loud, washing, washing, washing.\n\n\nIt sounds silly but when you do it it really kind of brings your body and your mind together as a whole and then you notice maybe other distractions kind of fall away because you're just focusing on that one action. And that's what we really practice when we do meditating. When you're meditating you're focusing either just on your breath just on your chanting you're focusing on that one thing and that's what strengthens your mind to be able to choose what you want to think about when you want to think about it rather than being taken away by the river of infinite random thoughts.\n\n## You are the sailboat in that river and I don't know any people sail but in rivers yeah that's a good way to put it so meditation.\n\n\nIs a more formal practice and then mindfulness is what happens after that meditation the choices that you make when you are normally in autopilot throughout your day it is that moment where you decide that you want to be present for that you really feel what you're feeling and just maybe take a breath just take it feels really good just take a deep breath in and feel your breath you notice your breath maybe you feel it in your chest or in your belly or in your nose and you take a break from whatever thoughts are in your mind.\n\n## I am NOT being bombarded by the things that I have to do tomorrow or by what just happened before.\n\n\n I am in this moment and this is really nice and then you know you can continue on with your day. The more that you practice mindfulness and being aware then the more that you find that clarity showing up on its own throughout your day. Or when you notice that maybe you're slipping into a thought pattern of stress your mind just brings you back into a center and reminds you wait this is something that you can do when you're feeling badly. So, you start to build a response system to negative feelings and thoughts and distractions and that varies between a person. It could be weeks or it could be months but the main factor is that you're practicing it. You know meditation and mindfulness they're just exercises for our brains as it strengthens those pathways in your brain that help you to be more focused. They help you to be more clear they help you to be less stressed and over time you're really going to experience those benefits off more clarity the ability to face adversity better. You're not being as forgetful these things come with time and practice but what's really great is that you can take your meditation practice and transform it into mindfulness and then take that practice everywhere you go. \n\n\n## That is the main difference between meditation and mindfulness meditation is going to be your formal practice and mindfulness is going to be being awake and aware whenever you choose to do so throughout your routine throughout your day. \n\n\nSo, I hope that sets may be a clarity between mindfulness and meditation so next time when you see the word you know how to differentiate them and you can also involve them in your life and make them a part of what you practice every day. \n\n\n# I hope that was helpful for you thank you so much for tuning into this video and I hope to see you next time.\n\n\n\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"What the heck is Mindfulness? | Mindfulness vs Meditation \",\"snaphash\":\"QmdDJFjKY68PxBGjdYVpF8z493kWZU2pAzN3EQQSdyW57i\",\"author\":\"knowthyselfco\",\"permlink\":\"ni9zleck\",\"duration\":312.883333,\"filesize\":1224446100,\"spritehash\":\"QmXxAJGPE5QKZsFNeMAhzMzmvnXteMcuJA8DAo55sGTx6e\"},\"content\":{\"videohash\":\"QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym\",\"description\":\"Today I wanted to talk a little bit about mindfulness. What the heck is mindfulness and how does that differ from meditation?\",\"tags\":[\"health\",\"\",\"life\",\"mindfulness\"],\"video240hash\":\"QmfHtD4RExH4BtYcRZA5QdcxmDXkaSgiD7y5hAo27WraL3\",\"video480hash\":\"QmTQe8MhL3e7WMFRnayzV97wE7xrNp9p4QDHCeM4JAuPyZ\",\"video720hash\":\"QmXB3K9quNfnHxqZRDPC6XL9FagLXqGgjHeAGnZWrebnC9\"}},\"tags\":[\"health\",\"\",\"life\",\"mindfulness\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "e17cc9f287362a63187289a79b17e848677b76f7",
  "block": 21531456,
  "trx_in_block": 13,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:56:15",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "title": "What the heck is Mindfulness? | Mindfulness vs Meditation ",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'><img src='https://ipfs.io/ipfs/Qme7e15GwwVQ9a2miPGNnnE4AwEjagsZ38pm8F34JHTqNh'></a></center><hr>\n\nMindfulness vs meditation \n\n## What the heck is mindfulness? | Mindfulness vs meditation\n\nToday I wanted to talk a little bit about mindfulness. What the heck is mindfulness? \n\nWe hear a lot about meditation how meditation can help you get to live a peaceful life, do all this stuff and you will be okay. But lately we've also been hearing the word mindfulness a lot. You see it on the cover of magazines even online on social media. What exactly is mindfulness and what is the difference between mindfulness and meditation.\n\n## Meditation is a disciplined practice where you practice every day sometimes multiple times a day.\n\nMeditation is a ritual, there is a way to do it. It is a way that you practice that makes you feel comfortable and there are guidelines that you follow in order to have an optimal practice to experience the benefits.\nMindfulness is what you carry with you after your practice.\n Mindfulness is different because it's not really a ritual that you prepare yourself to practice. It is what you carry with you after your practice so your meditation practice isn't actually over. It's not finished. You carry those feelings and those skills and those techniques that you've strengthened and use it to handle stressful situations or difficult emotions or just to have a clearer mind and be more organized in your thoughts and the way that you go about your life. \n\n## Mindfulness is really the practice of being awake and aware and present throughout your day.\n\nMindfulness is really the practice of being awake and aware and present throughout your day. You can practice it really whenever you want. For example say that you are washing the dishes or brushing your teeth instead of doing these things on autopilot you bring yourself into center, into present moment and you can do that by maybe counting your brush strokes while you're brushing your teeth or while you're washing the dishes. You can make a mental note by saying out loud, washing, washing, washing. \n\n## You can make a mental note by saying out loud, washing, washing, washing.\n\nIt sounds silly but when you do it it really kind of brings your body and your mind together as a whole and then you notice maybe other distractions kind of fall away because you're just focusing on that one action. And that's what we really practice when we do meditating. When you're meditating you're focusing either just on your breath just on your chanting you're focusing on that one thing and that's what strengthens your mind to be able to choose what you want to think about when you want to think about it rather than being taken away by the river of infinite random thoughts.\n\n## You are the sailboat in that river and I don't know any people sail but in rivers yeah that's a good way to put it so meditation.\n\nIs a more formal practice and then mindfulness is what happens after that meditation the choices that you make when you are normally in autopilot throughout your day it is that moment where you decide that you want to be present for that you really feel what you're feeling and just maybe take a breath just take it feels really good just take a deep breath in and feel your breath you notice your breath maybe you feel it in your chest or in your belly or in your nose and you take a break from whatever thoughts are in your mind.\n\n## I am NOT being bombarded by the things that I have to do tomorrow or by what just happened before.\n\n I am in this moment and this is really nice and then you know you can continue on with your day. The more that you practice mindfulness and being aware then the more that you find that clarity showing up on its own throughout your day. Or when you notice that maybe you're slipping into a thought pattern of stress your mind just brings you back into a center and reminds you wait this is something that you can do when you're feeling badly. So, you start to build a response system to negative feelings and thoughts and distractions and that varies between a person. It could be weeks or it could be months but the main factor is that you're practicing it. You know meditation and mindfulness they're just exercises for our brains as it strengthens those pathways in your brain that help you to be more focused. They help you to be more clear they help you to be less stressed and over time you're really going to experience those benefits off more clarity the ability to face adversity better. You're not being as forgetful these things come with time and practice but what's really great is that you can take your meditation practice and transform it into mindfulness and then take that practice everywhere you go. \n\n## That is the main difference between meditation and mindfulness meditation is going to be your formal practice and mindfulness is going to be being awake and aware whenever you choose to do so throughout your routine throughout your day. \n\nSo, I hope that sets may be a clarity between mindfulness and meditation so next time when you see the word you know how to differentiate them and you can also involve them in your life and make them a part of what you practice every day. \n\n# I hope that was helpful for you thank you so much for tuning into this video and I hope to see you next time.\n\n\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"What the heck is Mindfulness? | Mindfulness vs Meditation \",\"snaphash\":\"QmdDJFjKY68PxBGjdYVpF8z493kWZU2pAzN3EQQSdyW57i\",\"author\":\"knowthyselfco\",\"permlink\":\"ni9zleck\",\"duration\":312.883333,\"filesize\":1224446100,\"spritehash\":\"QmXxAJGPE5QKZsFNeMAhzMzmvnXteMcuJA8DAo55sGTx6e\"},\"content\":{\"videohash\":\"QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym\",\"description\":\"Today I wanted to talk a little bit about mindfulness. What the heck is mindfulness and how does that differ from meditation?\",\"tags\":[\"health\",\"\",\"life\",\"mindfulness\"],\"video240hash\":\"QmfHtD4RExH4BtYcRZA5QdcxmDXkaSgiD7y5hAo27WraL3\",\"video480hash\":\"QmTQe8MhL3e7WMFRnayzV97wE7xrNp9p4QDHCeM4JAuPyZ\",\"video720hash\":\"QmXB3K9quNfnHxqZRDPC6XL9FagLXqGgjHeAGnZWrebnC9\"}},\"tags\":[\"health\",\"\",\"life\",\"mindfulness\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "ecbe01e9644e59a6d7ee6fd90cb0ccab6ed5cff6",
  "block": 21531423,
  "trx_in_block": 45,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:54:36",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "title": "What the heck is Mindfulness? | Mindfulness vs Meditation ",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'><img src='https://ipfs.io/ipfs/Qme7e15GwwVQ9a2miPGNnnE4AwEjagsZ38pm8F34JHTqNh'></a></center><hr>\n\nMindfulness vs meditation \n\n## What the heck is mindfulness? | Mindfulness vs meditation\n\nToday I wanted to talk a little bit about mindfulness. What the heck is mindfulness? \n\nWe hear a lot about meditation how meditation can help you get to live a peaceful life, do all this stuff and you will be okay. But lately we've also been hearing the word mindfulness a lot. You see it on the cover of magazines even online on social media. What exactly is mindfulness and what is the difference between mindfulness and meditation.\n\n## Meditation is a disciplined practice where you practice every day sometimes multiple times a day.\n\nMeditation is a ritual, there is a way to do it. It is a way that you practice that makes you feel comfortable and there are guidelines that you follow in order to have an optimal practice to experience the benefits.\nMindfulness is what you carry with you after your practice.\n Mindfulness is different because it's not really a ritual that you prepare yourself to practice. It is what you carry with you after your practice so your meditation practice isn't actually over. It's not finished. You carry those feelings and those skills and those techniques that you've strengthened and use it to handle stressful situations or difficult emotions or just to have a clearer mind and be more organized in your thoughts and the way that you go about your life. \n\n##Mindfulness is really the practice of being awake and aware and present throughout your day.\n\nMindfulness is really the practice of being awake and aware and present throughout your day. You can practice it really whenever you want. For example say that you are washing the dishes or brushing your teeth instead of doing these things on autopilot you bring yourself into center, into present moment and you can do that by maybe counting your brush strokes while you're brushing your teeth or while you're washing the dishes. You can make a mental note by saying out loud, washing, washing, washing. \n\n## You can make a mental note by saying out loud, washing, washing, washing.\n\nIt sounds silly but when you do it it really kind of brings your body and your mind together as a whole and then you notice maybe other distractions kind of fall away because you're just focusing on that one action. And that's what we really practice when we do meditating. When you're meditating you're focusing either just on your breath just on your chanting you're focusing on that one thing and that's what strengthens your mind to be able to choose what you want to think about when you want to think about it rather than being taken away by the river of infinite random thoughts.\n\n### You are the sailboat in that river and I don't know any people sail but in rivers yeah that's a good way to put it so meditation.\n\nIs a more formal practice and then mindfulness is what happens after that meditation the choices that you make when you are normally in autopilot throughout your day it is that moment where you decide that you want to be present for that you really feel what you're feeling and just maybe take a breath just take it feels really good just take a deep breath in and feel your breath you notice your breath maybe you feel it in your chest or in your belly or in your nose and you take a break from whatever thoughts are in your mind.\n\n### I am NOT being bombarded by the things that I have to do tomorrow or by what just\nhappened before.\n\n I am in this moment and this is really nice and then you know you can continue on with your day. The more that you practice mindfulness and being aware then the more that you find that clarity showing up on its own throughout your day. Or when you notice that maybe you're slipping into a thought pattern of stress your mind just brings you back into a center and reminds you wait this is something that you can do when you're feeling badly. So, you start to build a response system to negative feelings and thoughts and distractions and that varies between a person. It could be weeks or it could be months but the main factor is that you're practicing it. You know meditation and mindfulness they're just exercises for our brains as it strengthens those pathways in your brain that help you to be more focused. They help you to be more clear they help you to be less stressed and over time you're really going to experience those benefits off more clarity the ability to face adversity better. You're not being as forgetful these things come with time and practice but what's really great is that you can take your meditation practice and transform it into mindfulness and then take that practice everywhere you go. \n\n## That is the main difference between meditation and mindfulness meditation is going to be your formal practice and mindfulness is going to be being awake and aware whenever you choose to do so throughout your routine throughout your day. \n\nSo, I hope that sets may be a clarity between mindfulness and meditation so next time when you see the word you know how to differentiate them and you can also involve them in your life and make them a part of what you practice every day. \n\n# I hope that was helpful for you thank you so much for tuning into this video and I hope to see you next time.\n\n\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"What the heck is Mindfulness? | Mindfulness vs Meditation \",\"snaphash\":\"QmdDJFjKY68PxBGjdYVpF8z493kWZU2pAzN3EQQSdyW57i\",\"author\":\"knowthyselfco\",\"permlink\":\"ni9zleck\",\"duration\":312.883333,\"filesize\":1224446100,\"spritehash\":\"QmXxAJGPE5QKZsFNeMAhzMzmvnXteMcuJA8DAo55sGTx6e\"},\"content\":{\"videohash\":\"QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym\",\"description\":\"Today I wanted to talk a little bit about mindfulness. What the heck is mindfulness and how does that differ from meditation?\",\"tags\":[\"health\",\"\",\"life\",\"mindfulness\"],\"video240hash\":\"QmfHtD4RExH4BtYcRZA5QdcxmDXkaSgiD7y5hAo27WraL3\",\"video480hash\":\"QmTQe8MhL3e7WMFRnayzV97wE7xrNp9p4QDHCeM4JAuPyZ\",\"video720hash\":\"QmXB3K9quNfnHxqZRDPC6XL9FagLXqGgjHeAGnZWrebnC9\"}},\"tags\":[\"health\",\"\",\"life\",\"mindfulness\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "65e01097eb4fd949638449eebeba6026b5caecf0",
  "block": 21531320,
  "trx_in_block": 67,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:49:27",
  "op": [
    "vote",
    {
      "voter": "ubg",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 100
    }
  ]
}

{
  "trx_id": "a80c0813b303a1e5131ab3d33f14b28ca52fdfa7",
  "block": 21531206,
  "trx_in_block": 15,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:43:45",
  "op": [
    "vote",
    {
      "voter": "nicoivazquez",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "6a73bfead347182c2dd54a963ae470772fa7e41d",
  "block": 21531202,
  "trx_in_block": 18,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:43:33",
  "op": [
    "comment",
    {
      "parent_author": "knowthyselfco",
      "parent_permlink": "ni9zleck",
      "author": "nicoivazquez",
      "permlink": "liy2stexb",
      "title": "liy2stexb",
      "body": "This is great! I have wondered about this for years :)",
      "json_metadata": "{\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "b133feadd385accd93ab5a50a2b2ffa1734a84b4",
  "block": 21531176,
  "trx_in_block": 53,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:42:15",
  "op": [
    "vote",
    {
      "voter": "berrymatrix",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "weight": 10000
    }
  ]
}

{
  "trx_id": "9110ccc1fd514b3c3470d0a72b5b4ea8f8c2ff17",
  "block": 21531160,
  "trx_in_block": 38,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:41:27",
  "op": [
    "comment_options",
    {
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "max_accepted_payout": "1000000.000 SBD",
      "percent_steem_dollars": 10000,
      "allow_votes": true,
      "allow_curation_rewards": true,
      "extensions": [
        [
          0,
          {
            "beneficiaries": [
              {
                "account": "dtube",
                "weight": 2500
              }
            ]
          }
        ]
      ]
    }
  ]
}

{
  "trx_id": "9110ccc1fd514b3c3470d0a72b5b4ea8f8c2ff17",
  "block": 21531160,
  "trx_in_block": 38,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:41:27",
  "op": [
    "comment",
    {
      "parent_author": "",
      "parent_permlink": "health",
      "author": "knowthyselfco",
      "permlink": "ni9zleck",
      "title": "What the heck is Mindfulness? | Mindfulness vs Meditation ",
      "body": "<center><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'><img src='https://ipfs.io/ipfs/Qme7e15GwwVQ9a2miPGNnnE4AwEjagsZ38pm8F34JHTqNh'></a></center><hr>\n\nMindfulness vs meditation \n\nWhat the heck is mindfulness? | Mindfulness vs meditation\n\nToday I wanted to talk a little bit about mindfulness. What the heck is mindfulness? \n\nWe hear a lot about meditation how meditation can help you get to live a peaceful life, do all this stuff and you will be okay. But lately we've also been hearing the word mindfulness a lot. You see it on the cover of magazines even online on social media. What exactly is mindfulness and what is the difference between mindfulness and meditation.\n\nMeditation is a disciplined practice where you practice every day sometimes multiple times a day.\n\nMeditation is a ritual, there is a way to do it. It is a way that you practice that makes you feel comfortable and there are guidelines that you follow in order to have an optimal practice to experience the benefits.\nMindfulness is what you carry with you after your practice.\n Mindfulness is different because it's not really a ritual that you prepare yourself to practice. It is what you carry with you after your practice so your meditation practice isn't actually over. It's not finished. You carry those feelings and those skills and those techniques that you've strengthened and use it to handle stressful situations or difficult emotions or just to have a clearer mind and be more organized in your thoughts and the way that you go about your life. \n\nMindfulness is really the practice of being awake and aware and present throughout your day.\n\nMindfulness is really the practice of being awake and aware and present throughout your day. You can practice it really whenever you want. For example say that you are washing the dishes or brushing your teeth instead of doing these things on autopilot you bring yourself into center, into present moment and you can do that by maybe counting your brush strokes while you're brushing your teeth or while you're washing the dishes. You can make a mental note by saying out loud, washing, washing, washing. \n\nYou can make a mental note by saying out loud, washing, washing, washing.\n\nIt sounds silly but when you do it it really kind of brings your body and your mind together as a whole and then you notice maybe other distractions kind of fall away because you're just focusing on that one action. And that's what we really practice when we do meditating. When you're meditating you're focusing either just on your breath just on your chanting you're focusing on that one thing and that's what strengthens your mind to be able to choose what you want to think about when you want to think about it rather than being taken away by the river of infinite random thoughts.\n\n You are the sailboat in that river and I don't know any people sail but in rivers yeah that's a good way to put it so meditation.\n\nIs a more formal practice and then mindfulness is what happens after that meditation the choices that you make when you are normally in autopilot throughout your day it is that moment where you decide that you want to be present for that you really feel what you're feeling and just maybe take a breath just take it feels really good just take a deep breath in and feel your breath you notice your breath maybe you feel it in your chest or in your belly or in your nose and you take a break from whatever thoughts are in your mind.\n\n I am NOT being bombarded by the things that I have to do tomorrow or by what just\nhappened before.\n\n I am in this moment and this is really nice and then you know you can continue on with your day. The more that you practice mindfulness and being aware then the more that you find that clarity showing up on its own throughout your day. Or when you notice that maybe you're slipping into a thought pattern of stress your mind just brings you back into a center and reminds you wait this is something that you can do when you're feeling badly. So, you start to build a response system to negative feelings and thoughts and distractions and that varies between a person. It could be weeks or it could be months but the main factor is that you're practicing it. You know meditation and mindfulness they're just exercises for our brains as it strengthens those pathways in your brain that help you to be more focused. They help you to be more clear they help you to be less stressed and over time you're really going to experience those benefits off more clarity the ability to face adversity better. You're not being as forgetful these things come with time and practice but what's really great is that you can take your meditation practice and transform it into mindfulness and then take that practice everywhere you go. \n\nThat is the main difference between meditation and mindfulness meditation is going to be your formal practice and mindfulness is going to be being awake and aware whenever you choose to do so throughout your routine throughout your day. \n\nSo, I hope that sets may be a clarity between mindfulness and meditation so next time when you see the word you know how to differentiate them and you can also involve them in your life and make them a part of what you practice every day. \n\nI hope that was helpful for you thank you so much for tuning into this video and I hope to see you next time.\n\n\n\n<hr><a href='https://d.tube/#!/v/knowthyselfco/ni9zleck'> ▶️ DTube</a><br /><a href='https://ipfs.io/ipfs/QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym'> ▶️ IPFS</a>",
      "json_metadata": "{\"video\":{\"info\":{\"title\":\"What the heck is Mindfulness? | Mindfulness vs Meditation \",\"snaphash\":\"QmdDJFjKY68PxBGjdYVpF8z493kWZU2pAzN3EQQSdyW57i\",\"author\":\"knowthyselfco\",\"permlink\":\"ni9zleck\",\"duration\":312.883333,\"filesize\":1224446100,\"spritehash\":\"QmXxAJGPE5QKZsFNeMAhzMzmvnXteMcuJA8DAo55sGTx6e\"},\"content\":{\"videohash\":\"QmRWr5mXeRGWKJPdifB3ULzibrBoTQz3CFsg5Tmi2HVgym\",\"description\":\"Today I wanted to talk a little bit about mindfulness. What the heck is mindfulness and how does that differ from meditation?\",\"tags\":[\"health\",\"\",\"life\",\"mindfulness\"],\"video240hash\":\"QmfHtD4RExH4BtYcRZA5QdcxmDXkaSgiD7y5hAo27WraL3\",\"video480hash\":\"QmTQe8MhL3e7WMFRnayzV97wE7xrNp9p4QDHCeM4JAuPyZ\",\"video720hash\":\"QmXB3K9quNfnHxqZRDPC6XL9FagLXqGgjHeAGnZWrebnC9\"}},\"tags\":[\"health\",\"\",\"life\",\"mindfulness\",\"dtube\"],\"app\":\"dtube/0.7\"}"
    }
  ]
}

{
  "trx_id": "08c318d0dc9acffa6b0c28d0b91a835f93c5523a",
  "block": 21530942,
  "trx_in_block": 17,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-04-13T12:30:33",
  "op": [
    "account_update",
    {
      "account": "knowthyselfco",
      "posting": {
        "weight_threshold": 1,
        "account_auths": [
          [
            "dtube.app",
            1
          ]
        ],
        "key_auths": [
          [
            "STM56h5p9aV4stsgCqcdm4ZdPEXMTa5zrLWf6VuTXcsdAUJXHXyB4",
            1
          ]
        ]
      },
      "memo_key": "STM8QpefZ992LwtcxJqogfCPX5rt6en5QErN68mPeDcGMomRQ9U5i",
      "json_metadata": ""
    }
  ]
}

{
  "trx_id": "17b3d7099a544b5817503f98dfb636d54e04635f",
  "block": 20154052,
  "trx_in_block": 10,
  "op_in_trx": 0,
  "virtual_op": 0,
  "timestamp": "2018-02-24T15:41:36",
  "op": [
    "account_create_with_delegation",
    {
      "fee": "0.500 STEEM",
      "delegation": "29700.000000 VESTS",
      "creator": "steem",
      "new_account_name": "knowthyselfco",
      "owner": {
        "weight_threshold": 1,
        "account_auths": [],
        "key_auths": [
          [
            "STM6rpf2Vg3ryfPE8F7mgKw6HRNtUfLsNZR6qCmxZnv77QF1h1VMz",
            1
          ]
        ]
      },
      "active": {
        "weight_threshold": 1,
        "account_auths": [],
        "key_auths": [
          [
            "STM76BYgsrjuaKE1hUT6ngazTTSgjujD1Mwe8W2BL4fpSFQT5cTxj",
            1
          ]
        ]
      },
      "posting": {
        "weight_threshold": 1,
        "account_auths": [],
        "key_auths": [
          [
            "STM56h5p9aV4stsgCqcdm4ZdPEXMTa5zrLWf6VuTXcsdAUJXHXyB4",
            1
          ]
        ]
      },
      "memo_key": "STM8QpefZ992LwtcxJqogfCPX5rt6en5QErN68mPeDcGMomRQ9U5i",
      "json_metadata": "",
      "extensions": []
    }
  ]
}