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      "body": "Congratulations @tensun! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@tensun/birthday3.png</td><td>Happy Birthday! - You are on the Steem blockchain for 3 years!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@tensun) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=tensun)_</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!",
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      "body": "Congratulations @tensun! You have received a personal award!\n\n[![](https://steemitimages.com/70x70/http://steemitboard.com/@tensun/birthday2.png)](http://steemitboard.com/@tensun)  2 Years on Steemit\n<sub>_Click on the badge to view your Board of Honor._</sub>\n\n\n> Do you like [SteemitBoard's project](https://steemit.com/@steemitboard)? Then **[Vote for its witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1)** and **get one more award**!",
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      "body": "Nice timing on this post for me. I got up this morning and decided that with all the reading and voting I've been doing on Steemit that I would start journaling what I've read and why I liked the posts I liked and then share them. I'm aiming to do this on a daily basis. \n\nI'm going to commit to doing so for 30 days just because you suggested it. When I succeed, it will be the first time I held a writing habit for 30 days.",
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      "body": "Great thoughts on keeping the content flowing and overcoming a lull in creativity.\n\nI have upvoted this piece nd will feature it on my daily hidden gems blog. Great content.",
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      "body": "Thanks for these tips. I've been trying to write daily but really struggling. The tip that stands the most to me is identifying what is motivating me. Can't say I know. Will spend some time exploring that.",
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      "parent_permlink": "career",
      "author": "tensun",
      "permlink": "6-ways-to-leverage-your-writing-career",
      "title": "6 ways to leverage your writing career",
      "body": "<center>https://2.bp.blogspot.com/-zO-KksuBWRI/V8azZ8sR7DI/AAAAAAAAEA8/3M4tredlZY0AQ9purpZB92Gdt8n7CMfoACLcB/s1600/fountain-pens-1393979_640.jpg</center>\nIn the previous article, I talked about the 11 benefits of writing every day. Among them, they come more productive habits, increased resilience, and increased self-awareness level.\n\nWrite periodically is already a great achievement. If during some days of the week, you write a few words in your diary write down your goals, assess how was your day on some lines, can now be considered writing.\n\nBut writing every day, even just a little bit each day, it makes a difference. I suggest you try this practice for a week to see what happens. I bet you that some learning about yourself you will.\n\n<b>AND WHAT YOUR CAREER HAS TO DO WITH IT?</b>\n\nLet's imagine two stores of beauty products, competitors of each other. Both sell the same product types.\n\nA website has an old, outdated, with those topics \"About Us\", \"Our products\", \"Contact\", etc and just. There is no relationship channel with the customer outside the contact form.\n\nThe other also has a website, with the same options menu up there, but with a blog structure underneath, with several speaking content on skin care, hair, new products, technologies and other issues that can help the customer.\n\nWhich of the two would you be more willing to buy?\n\n>The same reasoning applies to your career.\n\nIf you need to relate directly with your customers, write, and do it well, it can be your great advantage.\n\nWhen someone is looking for a coach, those who expose their content to the public, texts, videos, articles that help for free people, are the ones most likely to succeed than those who do not write and disclose only offering services.\n\nWhen you are looking for a doctor, psychologist, mechanic, hairdresser, vet ... If there is a quality relationship channel with the public, is this professional you will hire. It is with him that you will relate, because he has shown he is genuinely there to help you, not just to sell.\n\n>Write to create a relationship channel who can help you jump start your career - whether customers or even potential recruiters.\n\nIf you do not work directly with customers, but want to keep available for the labor market, the habit of writing shows for people who can hire you, you have a world view and who knows how to communicate.\n\nWhat you should avoid is to sink or stagnate your career, leaving opportunities pass you by being \"more\" in the world, or spoil them by writing what should not.\n\nSo create the habit of writing, exercising the ability of communication, can be crucial to leverage your career.\n\nSo here are 6 ways to leverage your career through writing.\n\n<b>1 - CREATE CONSISTENCY</b>\nMany people start writing and stop. Almost all of us have trouble making time to do what is not urgent. The habit of writing can be seen as important, but not urgent. Hence comes the excuse of lack of time. To win this part of the challenge, and create productive habits like writing, you need to create consistency. Write 10 to 15 minutes a day, no exceptions.\n\n<b>2 - COMMIT YOURSELF</b>\nCommit to yourself and others. Knowing that other people expect their evolution, it is natural for you to move. Rate yourself every day before going to sleep, to know how much and how wrote that day, and do better the next day. A truly committed person reaches what had never imagined before.\n\n<b>3 - DEFINE WHAT MOTIVATE</b>\n\nThink about it. Your motivation has to do with your family? With some history of your past that you still want to solve? Or is it money? It has to do with your love life? Your health? The health of others? Your fears? This is very important. It's what makes you get out of bed when you wake up. It is what gives you that power more when many others would give up. Many people spend their entire lives in automatic without asking why you do what you do. Do not be one of those people.\n\n<b>4 - REWARD YOURSELF</b>\n\nSpeaking of motivation, think with me, a reward can certainly be a great motivation when the focus is the writing habit. People love to win things. If you used to reward for writing every day, instead of chat in Whatsapp or play Pokemon Go, it is much more likely to persist writing. Reward yourself watching your favorite show, eating a bonbon, playing 30 minutes of game ... Choose the reward that motivates you to continue writing.\n\n<b>5 - GET INSPIRED</b>\n\nTo keep the habit of writing in day, you need constant inspiration, so you persist and create more creative texts. You should seek this inspiration. Try to inspire reading books, blogs, articles, traveling, visiting museums, listening to music, enjoying nature, doing physical activities ... But be careful not harm your habit of writing. Have fun, but remember your focus.\n\n<b>6 - MAKE AN IMMERSION 30 DAYS</b>\n\nMark the next 30 calendar days in all of them, you will write, day after day, for 30 days without exception. Write a few lines about your daily goal or the story you want to tell. If you have no ideas, write about anything else. Anything same: the words do not even need to make sense. The important thing is to exercise the reasoning that comes with writing practice. You will strengthen a skill that may have not known you had. Not easy, but possible. That's how I created my writing habit.",
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      "body": "Thanks!",
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      "title": "Write every day brings 11 benefits to your life",
      "body": "It was on the afternoon of December 31, 2013, to write a small pad of paper, before celebrating the end of the year with my family, I started to create the opportunity to have the life I wanted, out of anxiety, and close what gave me more pleasure to perform.\n\nThat year, I had made arrangements for my professional situation changed. I began to feel I was fulfilling my role in the world, and not spending more than half the day in a meaningless occupation for my career.\n\nYou can say, \"What I do today has nothing to do with writing ... What good does writing all day can bring me?\"\n\nThis doubt prevents many people from starting. Just pick up a piece of paper and a pen and write.\n<center>https://1.bp.blogspot.com/-dLnd8aF_maI/V7Mtpvih69I/AAAAAAAAC-k/JtPpxDYuqvgj9cnBq_CFl7cnEv1wvP6QwCLcB/s1600/1.jpg</center>\nBut…\n\n<b>No matter WHAT</b> you will write: it is a paragraph, diary, poem, article 500 words, 5,000 words, or some pro your book pages.\n\n<b>No matter WHERE </b>you write: it is a notepad, notebook, calendar, computer program, or smartphone app; whether at home, in the office, at the coffee shop around the corner or on the park bench.\n\n<b>No matter WHEN</b> you write: If you wake up at five in the morning to have the silence of the house to concentrate better, at lunch at work, on the bus on the way back home, or the book before going to bed.\n\n<b>What matters</b> is to write a little every day, on any issue that motivates you, where you feel more at ease to it, within your limits, always trying to extend it a bit, and when you have a few minutes to devote To this.\n\nSummarize how was your day a few lines in a notebook before bed, for example. Try this for a week and see how you feel.\n\nThe habit of writing every day brings many benefits. The most amazing is that they are not necessarily linked to what you write, but the fact that you create the habit.\n\n<h3>What are the benefits you get when going to write every day?</h3>\n<center>https://3.bp.blogspot.com/-z1q4O1RsIiw/V7MvUeYRDcI/AAAAAAAAC-0/P_T-vqi9-KwIGLGbdyY7Mqdz3cnsY622wCLcB/s1600/2.jpg</center>\n\n<h3>1 - COACHING YOUR DISCIPLINE</h3>\n\nWhen I was a kid, I did the best about my discipline has been practicing judo for a year, and then volleyball. But I confess that I really dedicated myself to being the best. Now looking back, I see that I did not too seriously. Over time, I realized how things would have been a little easier if I had trained more my discipline from an early age. I ended up learning the hard way: in pain.\n\nWhen you get used to write a little every day, not to be a few lines, you will gradually become a more disciplined person, because you see the results in the medium and long term.\n\nJust be careful with expectations, to not want to give up soon. Building the necessary discipline to keep standing even in storms, it takes time and requires dedication, patience and persistence.\n\n<h3>2 - SHARPEN YOUR FOCUS</h3>\n\nLet's say you already know what your main focus in life, personal and / or professional. If you do not write about it, maybe the ideas become wandering through your mind, the files on your computer, the conversations and nothing happens (or takes longer than necessary for things to happen).\n\nFrom the moment you get used to write every day about your focus, or on matters related to it, the thoughts are revealed and go to a structure that makes you think better.\n\nIt's like you understand better after reading what he wrote like say the American writer Flannery O'Connor \"I write because I do not know what I think until I read what I say.\"\n\n<h3>3 - ENCOURAGE PRODUCTIVE HABITS</h3>\n\nWhen you start to write a little every day, you use your brain in a way unusual. Get out of the comfort zone, because discipline to exercise the mind.\n\nSome studies go further: hand-write improves your cognitive activity and makes you even more intelligent. \"The benefits of brain development are similar to those you have when learning to play a musical instrument. Not everyone can pay for music lessons, but everyone has a pen and paper. \" As a result you increase your level of self-knowledge, and start new habits that make you well - and this varies from person to person.\n\nIn my case writing made improvements to my reading habits, made me learn more, and thus take better care of health, physical activities, and get away from what was doing me wrong before. A habit stimulates the other.\n\n<h3>4 - ACQUIRE KNOWLEDGE AND PASS</h3>\n\nIf your focus is or is not personal, if your beach is fiction or non-fiction, it makes no difference: somehow you learned some skill. Had access to books you have chosen to read, courses you selected, finally, you got teachings.\n\nI strongly believe that we are in the world to share, and that includes knowledge. It is a great pleasure for me, it brings me joy and fulfillment, knowing that you are here reading this text and learning, maybe a little with him. All the people who helped him as a coach or through my articles brought me great happiness.\n\nWhen you pass on to others the knowledge you have learned, and see how it makes a difference, certainly learn new and even greater lessons, and increases your level of self-knowledge.\n\n<h3>5 - CREATING PROFESSIONAL OPPORTUNITIES</h3>\n\nWho knows what can happen in your professional life if you are willing to write every day? By doing so, you open doors only for putting part of its reasoning on paper.\n\nIn my case, new career opportunities have arisen from my first blog. This is one of the best tools to demonstrate what you write to people, and publish periodic articles. You can choose your best texts, or work for a few days in a good article, and show to your blog, to people know what you do.\n\nOnce open space for my career as a coach start, parallel to that I had as a computer programmer, opportunities began to emerge. Later I realized that I had become a speaker and writer of 4 e-books. Everything from the desire I had to show to friends that text I wrote on the last day of 2013, publishing a free and simple blog the next day, and exercising writing regular habit in the weeks that followed.\n\n<h3>6 - ESTABLISH A PLATFORM FOR YOUR VOICE</h3>\n\nHaving a blog is one way of having a platform to voice in this world today where one tries to speak louder than the other - although not the amount that matters, but with whom you speak. Other platforms for your voice are e-books, videos, podcasts ... And all these media need someone to write your content before.\n\nBy positioning properly and talk to the right people, who are waiting for you to lead and bring a solution, you ensure your platform without relying only on social media that the day they leave the air or give some other problem, take your content together. Its platform is yours alone, and nobody else, until the day that you do not want more ..\n\nAlso, having a platform for your voice creates the opportunity for you to have your own business, to undertake through a blog, creating courses or sell your e-books, for example.\n\n\n<h3>7 - IMPROVE YOUR VOCABULARY AND EXPRESSION YOUR ORAL</h3>\n\nWhen you do NOT write, it is because a kind of laziness dominated you. Sometimes it comes a difficulty communicating with others, not knowing describe feelings or simply tell something happened. At the time of speaking, is so much at the same time in your head, in a way so dysfunctional, you can not articulate right what I would say. The regular writing habit trains your communication and makes you think better BEFORE speaking.\n\nOther than that, says my writer friend, \"write every day makes our vocabulary increases, because we need to get the right words, which perfectly fit in the text. This in turn aids in oral communication and take that tight skirt of only using \"like so\" \"that thing\", \"know how\". His speech is more elegant and articulate, and draws attention positively.\n\n<h3>8 - BEST SUPPORTING THE DIFFICULT SITUATIONS IN LIFE</h3>\n\nThere was a study done with engineers who were laid off, and got a new job more quickly because they engaged in writing periodically. The researcher says that \"those who wrote about their feelings because they lost their jobs reported feeling less anger and hostility against his former employer. They also said they had drunk less alcohol. Eight months later, less than 19% of those who did not write were readmitted compared to 52% of the group who practiced writing \".\n\n<h3>9 - FINALLY WRITE THAT BOOK YOU PROMISED YOUR LIFETIME THAT WOULD WRITE</h3>\n\nWhat else is there are people promising \"one day I'll even write a book.\" To most, that day never comes.\n\nYou know why? Of course, right? Because the person does not practice writing.\n\nWriting a book is not a 100-meter sprint, but a marathon. Set the topic, separate what will be said in every chapter, and start gradually, day after day.\n\nSet a goal to write two pages a day. Even that does not come \"idea\" or that do not download \"inspiration\". If you wait for it, you will never start.\n\nIt is religiously fulfilling this simple goal of X pages a day, that great writers write more than one book per year (the suspense master Stephen King is famous for writing 2,000 words a day). Never mind then think about publishing, publicity, money, reviews, how many people will read ...\n\nPlace the hands on (or rather, the pen or the keyboard of your computer), and bring it on.\nWhen you put your feelings on a blank sheet, it becomes easier to deal with them - work a way to overcome the pain instead of trying to block it.\n\nThe ideal is not to force yourself to write in a difficult time - you can even make things worse - but the habit comes naturally, and you feel that writing can be a kind of escape valve, the benefits are clear.\n\n<h3>10 - ASSESS HOW WAS THE DAY BEFORE WRITING TO SLEEP</h3>\n\nHow many times have you been sleeping worried, sad, upset, thinking of the problems that did not solve that day?\n\nAn interesting solution to this, that worked for me is to write in a notebook all events and relevant learning's that day, and also 3 things or people for which you are grateful. In this way, you make a swing that really got to solve the next day, recalls what brought you some learning, good or bad, and still can be programmed better on the tasks to be performed the next day.\n\nAs for gratitude, try if you have not done this exercise, and then tell me how it was. Go to bed with a feeling of gratitude in the heart relieves insomnia.\n\n<h3>11 - FEELING YOU GAVE, EVERY DAY, ANOTHER STEP IN YOUR DIRECTION OBJECTIVE</h3>\n\nThis benefit is related to the number 10, because every day that you do your personal self-evaluation, if you are even writing every day (or periodically), you will realize that is giving birth to something there. A new job, your first book, e-book, blog, or you might be using the writing habit as a daily, relying on your routine, how you felt, what you have learned, and what will make the next day to it is even better.\n\nThere are few sensations equal or better than knowing that you are getting closer to realizing a goal that once seemed impossible. It is one step at a time, a few lines a day, you will reach that before you saw as unattainable.\n\nYou may be surprised with the result, even today still do not have a big clear goal in mind. When you commit yourself to the habit of writing regularly, the unexpected happens and can bring you great joy and surprises.",
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      "body": "Thats a really great guide and I hope it gets upvoted. \n\nI have been mediating every day for the last year and it's been life transforming in so many ways. I have found though that concentrating at the point below my eyes gives me a headache. I now shift focus to my heart / chest area which seems to work much better.",
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      "author": "tensun",
      "permlink": "the-definitive-guide-to-start-meditating-and-all-you-get-out-of-it",
      "title": "The definitive guide to start meditating (and all you get out of it)",
      "body": "<center>https://4.bp.blogspot.com/-eVr2-oAAmas/V6h96OcaxfI/AAAAAAAACQY/Iy9Xetnk2pQnbBmELnRRAS6-8KVMEh1MwCLcB/s640/buddha-562034_640.jpg</center>\n\n(First of all, this is an article written by a person who meditates, with a very strong desire to help others going through the same amazing experience that I had to apply the daily practice of meditation. I have no intention to dictate . rules You'll read suggestions to learn a little more about it, raise their level of self-knowledge, and enjoy more of your life;)\n\nYou may have heard about the benefits of meditation. Maybe even doctors, psychologists, specialists, etc. It has been proven by science that the habit of meditation improves the health of those who are willing to learn this simple practice and make it a habit.\n\nIf you are like I was, I am for years saying \"I want to learn to meditate,\" \"I will one day that Buddhist center near here\", \"this hour will watch calmly those videos on Youtube that your friend who meditates He recommended \".\n\nBut that day never comes.\n\nAnd you keep irritating beyond measure in some situations of life, still feel anxious moments, passes through sleepless nights, and will return the full bag of working life, and the problems that persist in tormenting you.\n\n<b>WHERE I'M FROM</b>\nYou know you're getting to know me now, I will summarize my 41 years of life in a few lines.\n\nI had my first job in software programming area, at age 17, and spent years involved in it, to the point, in 2004, becoming one of the first business partners who hired me.\n\nBut most of the time I let life take me and did not take care of my career as it should. I reached the point of feeling that might do something stupid, and sought the help of a psychologist.\n\nThis was the step that has helped me to be curious to learn more about, self-knowledge.\n\nI started there to experience courses, practices and techniques, and many of them helped me get here today as a coach that helps people to perform professionally, 4 writer e-books, digital entrepreneur and lecturing to more than 1,000 people in great entrepreneurship event in the south.\n\nOne of the practices that helped me was meditation.\n\nThe type of meditation I speak in this article comes from the philosophy of \"mindfulness\" (\"mindfulness\"), increasingly famous. There are other types, but I believe that this is the simplest way to start meditating.\n\nIt worked for me, but may be another type of meditation works best with you. Ideally you inquire and try several to find out what fits best in your lifestyle.\n\nThere are people who meditate standing, walking, dancing, lying ... The more you explore it, the easier it is to find out which style that best suits you and that helps you more.\n\n<b>PRACTICE ESSENTIAL FOR OUR FUTURE</b>\n\nScientists have been comparing meditation today with healthy eating in the 80s and 90s, and the practice of running in the street in the 60s and 70s.\n\nOutsiders do not understand very well.\n\n\"You run? What for? \"Was what was heard.\n\"You do not drink soda? Only eat salad? \"I was what was heard.\n\nAnd today it all became \"normal\".\n\nThe same seems to happen with meditation.\n\nThose who now meditate are pioneering something that will be essential in the future.\n\nVery probably here a very short time, meditate is as common as eating healthy food or run through the streets of your neighborhood.\n\n<b>WHY I CREATED THIS GUIDE</b>\n\nOne of the most important and liberating things I have learned in recent years is that you do not need to be on top of the world to pass a learning experience to people. You just need to know a bit more than at least ONE other person who needs help on a subject.\n\nThis guide here is not pros advanced practitioners who have the facility to meditate, or already achieve levels of consciousness that not imagine I get.\n\nThis guide is for you who, like me a few years ago, already has the KNOWLEDGE that meditation is good, want to meditate, but do not know how to start PRACTICE, and know that if you start, you can take a step towards a significant change in life.\n\n<center>https://1.bp.blogspot.com/-rAxkcD__Fj8/V6hwtbLCCBI/AAAAAAAACPY/kVO1JPgmNtg-wVU3H8nPeRj0HNit66amACLcB/s1600/thailand-453393_640.jpg</center>\n\n<b>WHAT YOU GET WITH MEDITATION</b>\nThe benefits do not always appear on the first day, but with time you feel calmer, less distracted, and better organizing the ideas.\n\nIn the long term, meditation makes you more efficient to solve problems, brings serenity in times of stress, focus, self-control, among other advantages.\n\nEach practitioner can draw different benefits of meditation. To some, it serves to prepare the mind for a busy day. Others meditate before bed to calm and help get a good night's sleep. And there are still people who meditate during the day, at various times, in shorter periods of time.\n\nIndeed, this is the idea. You stay in the most permanent possible state of full attention to what goes through your mind.\n\nBut let's calmly.\n\n<h3>\"If you have time to breathe, you have time to meditate\"</h3>\n\n<b>YOU HAVE TWO MINUTES OF YOUR DAY TRYING TO MEDITATION?</b>\n\nWith me, it started with only two minutes in silence, eyes closed, listening to my breath and trying to accept the fact that I had no control of the things that went through my head in those two minutes (we'll talk about that later).\n\nAt that time, I learned a little bit of yoga, and the end of class, when we meditated, was the part that I liked. I ended up stopping the classes and did not continue the practice\n\nI gave several excuses for myself to not try to meditate. That would be boring ... could not clear the mind, not concentrate ... Today I regard this \"waste of time\" as a learning experience. I remember how I was wrong when not meditating, and how no one suggested I meditate, to reduce my anxiety. Until I had to do therapy.\n\nYou can also meditate. To start, you need only two minutes to spare.\n\nIf you do not have two minutes available in his day, so it must be time to review your schedule.\n\n<b>FORMULA TO START MEDITATION</b>\n\n<center>https://2.bp.blogspot.com/-JDieyhsRims/V6hzr9SHdWI/AAAAAAAACPw/i6cMU4hj8oUJr5bWUS2bS_6LLAUEFp1rACLcB/s400/7.png</center>\n\nAnd so:\n\n>Part 2 minutes of your day, preferably alone and without distractions. Use a timer, such as your smartphone.\n\n>Sit in a chair. Keep your straight, but relaxed back.\n\n>Close your eyes, or keep the focus on a point in front, just below your eyes.\n\n>Breathe normally. Feel the air going in and out of the lungs.\n\n>Your mind will shake and random thoughts appear. Note this happens, do not despair (it is normal), and then gradually to feel your breath.\n\nOkay, that's all.\n\n<b>WHAT YOU DO NOT NEED TO START</b>\n\nYou do not need to sit in the lotus position with legs crossed, or join the thumb with the index as the photos you see there.\n\nFind a position where you are sitting comfortably with your back straight. The hands you can leave rested on the legs.\n\nYou do not need a chair or specific pad (although the more experienced use a zafu).\n\nYou do not need to recite a mantra. Just be silent and attentive to your breathing.\n\nYou do not need a meditation teacher to start. It's great, but if you do not have money or time to hire some, Get it yourself, with what you have now.\n\nYou do not need to know to empty the mind. Perhaps no one gets it. Attention to air in and out of you, and do not fight the thoughts that will appear.\n\n<b>START SLOWLY TO FEW</b>\n\nBeginning to meditate, do not expect to reach unexplained levels of consciousness in the early days. Do not expect to spend the day without stress.\n\nOn the other hand, those minutes were meditating a break in the madness that your life can become, and you will feel more calm and lucid. It is easier to know what to do in certain situations.\n\nIf you meditate 2 minutes today, two tomorrow and so on, after a few days you will realize how rewarding it is to create this new habit.\n\nWhen you feel at ease, increases to 5 minutes daily. The beginning is always a bit difficult, but it is more natural as time goes by; Do not worry.\n\nRecently I returned to meditate every morning, and it is remarkable the difference that the practice brings to my life. So I decided to write this article for you, and call it \"definitive.\"\n\nI can assure you from personal experience, and spend years fighting the anxiety, dissatisfaction and stress that these first few minutes of meditation make a big difference and can change your life in a very positive way.\n\n<b>YOU STILL HAVE QUESTIONS ABOUT MEDITATION? COME ON:</b>\n\n<b>1 - Why meditate?</b>\nTo live more present in the moment, without getting lost in concerns.\n\nMeditating helps to change other habits. You get to understand better the thoughts coming and how they can affect you.\n\nMeditation is not necessarily synonymous with \"de-stress\" or \"find peace\". Meditate specifically thinking about it only brings frustration and even more stress. It is a practice, then improves with time.\n\n<b>2 - How do I start? What do I need?</b>\nSits and meditates. Place the butt on the pad and will :)\n\nIt need not be time consuming or uncomfortable. Just a place where you feel good for a few minutes. I stride in the back room for twenty minutes every day after breakfast, sit in a regular chair, and send see.\n\n<b>3 - How much time I need?</b>\nA few minutes a day are worth. Set aside a minimum time of your daily routine to meditate, even if it is 2 or 5 minutes.\n\nStart with 2 minutes, and on other days, if you feel that gives, increase the time. Or decrease. You can even meditate for one minute.\n\n\"Ah, but I do not have time for this \"\n\nIf you can not separate two minutes of your day to work on a habit that will only bring you benefits without requiring nothing but a bit of concentration, then rethink your life. We are all busy and have priorities. Interestingly meditate especially when you are busy, as meditation can help you exactly those moments.\n\nCreate the habit is more important than the outcome or the practice time, at least initially. In the long term, the idea is to meditate daily, so avoid meditate more than comfortable time for you.\n\n<b>4 - But what do I do? Where should I focus on while meditating?</b>\nThere are several options. You can use a count. An inspiring, two exhaling ... Three inspiring four exhaling ... Arriving at ten back pro one. Watch the belly of movement as you breathe.\n\nIf you think will help you, recite a mantra, or put a background music that you relax. Try to have positive thoughts. Vary your focus from time to time; weekly if possible.\n\nStart paying attention to a part of the body (nose or nostril, for example) and gradually go to the other, each feeling. Focus even in internal organs (lungs, ears, etc.). In the future you can focus on more than one place at the same time, or the sounds around you.\n\n<b>5 - I try to meditate, but I think it's wrong. I've seen other people and I do different.</b>\nThere is no wrong way to meditate. Wrong is not meditate :)\n\nEach has its way. Just sit back, watch the body itself, especially the breath, and do not affect with the reveries of the mind. Thoughts come. Stay calm, keep your focus, and try not to let your mind master you. This improves with time.\n\n\n<b>6 - Have I tried to meditate and could not empty the mind.</b>\nThis happens even with everyone, especially with those just starting out. But the goal is to empty the mind, and rather to pay attention to only one thing. Keep the focus on breathing or a point ahead.\n\nNotice the thoughts come, watch and let go. So you avoid stress. This improvement also comes only with practice.\n\n7 - I am ashamed to meditate close to those who do not meditate.\nGet up early and meditate in bed, in the bathtub in the bathroom (that's right: if there is no other place for you to meditate, even go there, sit on the side of the sink of the floor, close your eyes and go) ... The place does not matter.\n\nYou can even invite these people to meditate with you, for them to see how it is. Maybe you do not get a meditation partner and improve even more?\n\n<b>8 - I do not know meditate alone. I am lost and do not know if it's right.</b>\nJust like when I started! Doing yoga with a good teacher helped a lot. Part of meditation was what I liked.\n\n<h3>\"I ALREADY MEDITATE ... AS I CAN IMPROVE PRACTICE?\"</h3>\n\nPracticing :)\n\nStill I give my first steps. At the moment, I have been meditating 10 minutes a day and want to evolve: return to meditate for 20 days as I did. So let's together. Below share with you some lessons I learned.\n\nYou can also participate in sessions in Buddhist centers to see how, without any commitment.\n\n<b>1 - \"I meditated and did not feel anything!\"</b> - Forget the expectations. It is essential to start. Each meditates in a way, and what works for me may not work for you. Each time you meditate, the feeling will be different. Do not expect a specific feeling after meditation, to avoid frustrations. open mind to meditate and accept how you will feel at the end. Over time, it will be worth.\n\n<b>2 - \"My head does not rest!\" </b>- If your mind is shaken, do not despair. It is normal, and the more you bother worse. Let the thoughts come, observe them and, calmly, again focusing on the breath. When the mind is stirring again, repeat the procedure. You'll be good at it.\n\n<b>3 - \"Two minutes is too much (or little)\"</b> - again, do not force. Do not worry about it now if you are getting. The important thing is to create the habit, regardless of time. If it is just for you, try increasing one minute. If two minutes is too much, try to meditate for just one then.\n\n<b>4 - \"I can not concentrate!\"</b> - The sound can come from children in the room, the neighbor, the kitchen, the cars on the street. His clothing bother. That itch back again. All this is part of meditation. Notice all these distractions, do not panic and try to focus on the breath. If you need to scratch your back, scratch. If you need to close the door, get up, close and go back to meditation. And feel the air you breathe ... coming out ...\n\n<b>5 - \"I forgot to meditate today!\"</b> - Perfectly understandable. In the busy life we ​​all have, it is normal to forget things. When this is so, allow yourself to oblivion, do not be blaming yourself, and get ready for this not to happen again. Put a reminder in your field of view when you wake up. I get out of bed, and soon after breakfast already going little room to meditate. After established the habit, there's no way I forget to meditate. Persist in practice in the early days so that the habit will be imprinted in your brain.\n\n6 - \"I'm not meditating right!\" - It does not exist. Meditate is right. Each has its way. If you sat down and became aware of your breathing, you are already halfway there. If you can go back to the breath when the mind is shaken, even better.\n\nBit by bit you get there. I started with two minutes and jumped immediately to five because two seemed little to me. Once you get meditating for seven days in a row, raised to seven minutes a day, I came to meditate twenty, and now I meditate for ten minutes every day.\n\nIt starts with a low pitch (one or two minutes a day meditating), and so habits are formed. It is easier to create a habit to start devoting just a few minutes daily.\n\n<b>WHAT HAPPENED WHEN STOPPED FOR MEDITATION</b>\n\n\nFor a while, I could meditate for 20 minutes daily for several months, every day. But then I had to remove my wisdom teeth, did other surgeries, I had to stay home, the routine of life was changing, and I sadly ended up making me stop the practice.\n\nIt made me ill for a few reasons. One was that, after having stopped, I missed meditation, but could not find the time or the opportunity to practice it.\n\nBefore I meditated before leaving home for work, but unconsciously I started making excuses not to meditate. \"If I meditate, I'll be late,\" or \"not today, I'm very tired,\" and so on. Consequently the habit was dying.\n\nAnother thing that hurt me was that I felt have inspired some people, who praised my old texts, and were excited to start meditating. It's hard to admit it, but one thing led to another. I do not meditate because they made me feel. Then I remembered what I had written, I felt bad for having encouraged something that I myself was not practicing, and there is I do not even meditated.\n\nOne day fortunately the penny dropped and I realized where I was going wrong.\n\n<b>HOW I CAME BACK A MEDITATION (DEFINITELY)</b>\nI needed to adjust my attitude, my routine, and what was around to recover the habit - not only this, but also the writing habits and do physical exercises, I had also abandoned. I needed to actually adapt to a new reality, to return to practice what they had already done so well to me.\n\n<h3>GET USED TO THE SEEKING SMALL HABITS PRODUCTIVE</h3>\n\nMaking small adjustments in our daily routine, we return to do what makes us happy, and throw in the trash the excuses, which only serve to make us dropped onto the couch, distracted with phone in hand.\n\nBefore meditating it was \"something I was experiencing.\" Now clearly realize that meditation is really \"something I do.\"\n\nI'm more at ease to say that, yes, it does very well and that everyone should try, even if only once.\n\nStart this practice a few years ago I opened several doors in the mind and the physical world.\n\nFor those who fight against anxiety often as I think it is highly recommended.\n\n<h3>FOR MEDITATION, YOU DO NOT NEED TO BE A BUDDHIST MONK</h3>\n\nYou want to learn to meditate? Just want to be curious about your own mind.\n\nNo one will ever be able to control 100% of the mind, but the more we meditate, the more we understand how it works, and run less risk of surrender to the anxiety monster that troubles so many people these days.\n\nIf we ourselves do not have that curiosity and will to control our mind, who will control us?\n\nLet's stay just wandering around and ranging from humor to every interaction with the world? Be happy only when circumstances leave? Better ourselves under this control, so that our happiness does not depend on external factors.\n\nAnyone can meditate and enjoy the benefits.\n\nI hope you try and get.",
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