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Life Changes at the Touch of A Key
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MicroCourseTM
"A New Learning Technique for Today's World"
Jack Chafin, President & CEO
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Our team at MindBiz took a long hard look at the way personal
development trainings have been delivered for the last thirty or forty years
and decided that there has to be a better way. Most of the programs offered in
the personal development field are through live presentations. Seminar delivery
of specific trainings can take anywhere from two days to six weeks, and can be
very costly. In addition, seminars are not easily available to everyone due to
location, time, and/or money.
We at MindBiz believe these training methods are no longer as effective in
today's time pressured world as they were in decades past, and we decided to do
something to improve on that.
In the last twenty-five years, many of these seminars have been recorded on
audio and video media and many have been marketed as home study courses.
Bookstores are full of self-help titles on almost any topic imaginable. We also
know that trainings done in audio, video, and written format are mostly used
for selling the seminar. Rarely do you have the full disclosure of the
information.
At MindBiz we recognize that today people who want to pursue lifetime learning
also have to do it within the time demands of their busy lives. With a team of
highly experienced lecturers, curriculum designers, and training managers we
developed a totally new approach for delivering skills, techniques, and
valuable information to people around the world. With the development of an
Internet based e-Learning delivery system we will be able to bring together
some of the best trainers and courses in the world and package them in a manner
that is more effective than traditional training. We do this in a format called
the MicroCourse.
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A Totally New Approach for Delivering
Skills, Techniques, and Valuable Information
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January 2003 Newsletter
"To create the world's leading Internet community for the pursuit
of personal development and deliver outstanding products and services to our
clients and partners worldwide."
New... Evolved... Revolutionary...
So Much Information
@ Your Fingertips!
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Our MicroCourses will start as written programs with specific, clear Learning
Objectives and be from 5 to 30 pages long. Each MicroCourse will consist of
detailed background information, examples, and specific exercises related to
the topic. Each MicroCourses is so complete that they are effective alone or
may be used in combination with other MicroCourses. With this approach,
customizing your own training according to your needs is at the touch of a key,
since the MicroCourses are designed to be downloaded over the Internet for
convenience and timely availability. In the future audio exercises will be
added on the Internet. Our MicroCourse Strategy offers World Class Training on
Point Specific Skills at a Very Low Cost and in a fashion that Facilitates
Learning. Soon, for less than the cost of a book, you can improve some aspect
of your life. What a bargain!
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Before you blurt out something you really don't mean or say
something needlessly hurtful, Calm down, Count to ten, Speak with Reason not
just emotion. Reflect before you sound off. Give the urge to Blast a Chance to
Pass.
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The Power of Mind over Sleeplessness and Drowsiness (back
to top)
Everyone has had a sleepless night at one time or another, and suffered the
consequences due to the lack of sleep the following day. For most, one
sleepless night is not too bad. It simply leaves you feeling a little tired and
drowsy during the day. It also takes away from your productivity and the
quality of your day's experience. Things just don't seem to be as nice, fun,
happy, or exciting; and forget about feeling motivated. All in all, it's not
that bad, but don't let your boss know, and hopefully you're not driving a car,
operating machinery, or operating on a person.
Although many of us take sleep for granted, it is as important as food and
water. A huge portion of our life, 30%, is spent sleeping. It is a fact, like
with having no food or water, that no sleep will eventually lead to death. The
lack of sleep or poor quality sleep can only impact your living experience in
negative ways, and the effects of sleeplessness worsen by using sleeping pills,
drugs, and/or alcohol.
The good news is that although there may be many causes that lead to
sleeplessness or insomnia, they are usually stress related. Some form of
stress, whether physical, mental, or environmental is behind a sleepless night
or insomnia, and stress can be dealt with, and managed effectively so as to get
the outcome of sleep. In fact, one of the first signs of stress caused by
anxiety is sleeplessness. It is as if, through the symptom of sleeplessness,
your body, brain, and mind, are screaming out at you to do something about the
stress.
In addition, stress and anxiety can be made better by the power of the mind.
The one thing that has the power to influence everything in your life is your
Mind. By thinking of desired outcomes like that of health, healing, happiness,
and solutions to your present problems, the energy that leads to manifestations
begins to move in that positive direction. You are now in charge, proactive,
and taking steps to improve the situation. Positive things will begin to
happen, and that will encourage sleep in and of itself.
A great way to counteract sleeplessness is by practicing the Deep Relaxation
Exercise and using the Sleep Management Strategy. The Deep Relaxation Exercise
together with the Sleep Strategy allows your body, brain, and mind to relearn
how to enter normal, natural, healthy sleep without the use of drugs.
With these exercises the body will relearn how to relax deeply and completely
from head to toes. The brain will relearn how to slow down its frequency
naturally, in the direction of sleep, and the mind will learn how to begin
solving problems.
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One of the main objectives in meditation is simply to remain conscious. Falling
asleep during a meditation does not result in the same beneficial outcomes.
Another objective is to extend your consciousness into the slower Alpha
frequencies and Theta frequencies. This will happen with little to moderate
practice.
Position of the Body
It is important for the novice not to get too comfortable. Getting too
comfortable in a meditation can easily lead to sleep. In the beginning, the
best position is a sitting position with your feet apart and flat on the floor,
your spine somewhat straight, head slightly lowered, and your hands on your
lap, palms up or down, whatever feels more comfortable to you. Do not slouch
your body, and do not cross your legs, ankles, or arms. This will only make you
uncomfortable later on during the meditation, causing you to shift your focus
away from the internal mental experience in order to tend to your physical
experience. With time and practice you will be able to be in any position you
desire.
Duration of Meditations
The duration of the meditation can be as little as 5 minutes to as much as 45
minutes, or even more depending on a your daily time allowance and purpose of
the meditation. Ideally, you will meditate no less than fifteen minutes, and
three times a day.
When to Practice
Mornings are the best time to practice meditating since your brain frequency is
more than likely at Alpha. All you need to do is close your eyes, take a deep
breath, and enter your meditation.
The second best time to practice is at night before entering sleep. Since
meditation will take your body, brain and mind in the direction of sleep,
getting too comfortable in your bed when meditating may result in you falling
asleep. If your goal is to meditate, then consider sitting up in your bed for
the meditation part, and after meditating, get yourself more comfortable and
drift into sleep. If your goal is to go to sleep, you will probably do so
faster and easier starting off with a meditation.
The third best time to meditate is some time after lunch. If you have the
luxury of having the time to meditate early in the afternoon, then this is a
great time for long and deep meditations. We all have a natural tendency to
feel a bit sluggish during the early afternoon hours, and meditation can serve
to energize you and/or catch you up with needed rest.
Ideally, you will meditate for 15 minutes,
three times a day.
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Four Steps to Meditating
Step 1: Entering
Step 2: Deepening
Step 3: Purpose
Step 4: Exit
STEP 1: Every meditation begins with some kind of entry. Most meditations begin
with the eyes closed so as to eliminate most of the external stimulus, and to
"kick in" a sleep-like pattern that will help encourage deep, healthy
relaxation. With eyes closed your focus can easily shift from being external
towards being internal, initiating the process. Any natural method of entry
that shifts your focus from the external to the internal may be used
effectively. The Three Deep Breath Method that you will learn is a method that
is ideal for entering a meditation.
STEP 2: Once you have entered your meditation it is time to deepen. Deepening
is done by relaxing the body and mind through counts done on a descending
scale.
STEP 3: By the time you get to this step, your body is extremely relaxed, your
brain frequency is slow, and your mental state is at its deepest and most
receptive. This makes Step 3 ideal for any kind of mental programming.
Programming can be done in the form of self-talk, such as in the case of
affirmations, goal setting and problem solving, formula-type techniques, and
guided imagery mostly used for self-healing.
STEP 4: Exiting a meditation can be done by simply opening your eyes. You can
exit the meditation more gradually by counting slowly from 1-3, snapping your
fingers lightly, and mentally saying, "Eyes open, feeling wide awake and in
perfect health." Another way of exiting a meditation is by entering sleep.
Wandering Mind and Physical Sensations and Consciousness
During your meditations it is very common for your mind to wander. This is
normal. When you find your mind wandering simply bring your attention back to
whatever you are doing and continue where you left off. Occasionally, you will
even loose awareness, and even enter sleep. This too is normal. With practice,
this will happen less and less. Although concentration and focus will be
enhanced through time, your mind's wandering nature will never go away
completely.
Because everybody is unique, the physical sensation experienced during
meditation may vary from person to person. It can be anywhere from a feeling of
heaviness to a feeling of weightlessness. You may even have the sensation of
floating. Often, during deep physical relaxation, you may experience a sense of
desensitization, and feel as if your body is no longer there. All these and
other experiences and sensations are indicators that you are doing just fine.
Remember that the element you are adding to something your body, brain, and
mind has done all its life unconsciously is consciousness. By meditating you
are able to convert the subconscious into the inner conscious. This may be very
new to you and something well worth exploring.
Three Deep Breath Method
Before meditating, you will get into a comfortable position; you will then
close your eyes, and take the first deep breath.
First Breath: The first deep breath is used to initiate the
relaxation process and to learn to relax your body from head to toes in a short
period of time. With practice, the first breath will become a trigger mechanism
for relaxing your body fully and completely from head to toes. After taking the
first deep breath, say to yourself mentally, "Body, it is time to relax."
The first deep breath is for physical relaxation, and it is achieved by
relaxing one part at a time. Part-by-part relaxation or fractional relaxation
is done by simply focusing your attention on different parts of your body,
usually starting with your scalp and going slowly downward one part at a time
until you reach your toes.
As you focus on each part of your body relax all tensions and ligament
pressures, and place them in a deep state of relaxation that will go deeper and
deeper with every breath you take. You may take 15 minutes, 20 minutes, or
longer doing the part-by-part body relaxation.
When you do The Deep Relaxation Exercise for the first time, it may be helpful
for you to first tense the muscles of your body tightly, and then relax them.
This can help establish a clear distinction between tension and relaxation that
will make it easier to learn to relax during the exercise and in the future
when you practice relaxation exercises or meditations.
Start From the Head and Move Slowly Downward:
Concentrate on the skin covering your head. Feel the skin that covers your
scalp. Feel the vibration of the skin caused by circulation, and then relax and
release all tensions and ligament pressures from your scalp and place them in a
deep state of relaxation that will grow deeper and deeper with every breath.
Taking your time, do the same for the rest of your body; forehead, the tissue
surrounding your eyes, cheeks, jaws, neck and throat area (Externally and
internally), shoulders, arms, hands, back, spine, chest (Externally and
internally), abdomen (Externally and internally), thighs, knees, calves, feet,
and toes.
Remember to take occasional deep breaths, in through your nose as if filling
your belly with air, and then out, exhaling through your nose. Breathe in this
manner anytime you want to enter an even deeper more relaxed state. It is a
wonderful feeling to be deeply relaxed, a very healthy state of being.
When you reach full and deep physical relaxation, make a strong mental
impression of the experience. Allow your body, brain, and mind to memorize how
it feels to be deeply relaxed so that you can create it quickly, and easily in
future meditations.
Second Breath: The second deep breath is taken once you are
physically relaxed, and it is used for relaxing the mind. You will be able to
learn to relax your mind in a matter of seconds. After taking the second deep
breath, say to yourself mentally, "Mind, it is time to relax."
To learn to relax mentally all you need to do is to think of tranquil and
passive thoughts and scenes. Any thought, and scene that makes you tranquil and
passive helps to relax your mind. You may want to imagine yourself at the beach
on a nice summer day when the breeze is just right, the temperature is perfect,
the sounds are soothing, the sand is healing, and the sun is energizing. Spend
enough time enjoying the scene, experiencing this imagery with all of your
mental senses, and fully associated. Any tranquil or passive image you choose
to experience, do so with full association. You may take 2 to 5 minutes or
longer doing this. Occasionally, remind yourself to breathe deeply. Do note
that time may be somewhat distorted when meditating.
Third Breath: The third deep breath is for establishing your
starting point for programming. After taking the third deep breath, say to
yourself mentally, "I am now at Starting Point, feeling relaxed and ready to
begin my programming."
At your "Starting Point," you can do any type of positive and/or healthy
programming you desire. This is a deeper level of mind, deeper than after
having taken the first or second breath. You are now ready to begin
programming.
Programming is best done when the brain is most receptive. When the body and
mind are relaxed and the brain is emitting Alpha brain frequencies, the brain
is highly receptive for programming any kind of beneficial information. The
results of strongly impressed programs are the full benefits expected from the
program itself. Programs are impressed in the following ways:
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Affirmations - Affirmations are positive assertions you make
to yourself about a goal. They are statements involving the very things you
want to have, do, or be. Affirmations are repeated often, both when wide awake
and active and during meditations. Affirmations make deep roots in your being
when repeated during meditations.
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Goal Setting and Problem Solving - This can best be done
through the use of visualization and imagination. Visualize the present
situation or problem, and then imagine the desired goal or solution.
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Formulized Techniques - These are thought out and formulated
techniques that when you follow the technique step-by-step during the
meditation, the results are surprisingly positive.
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Self-guided imagery - In self-guided imagery, you can
program for any outcome you desire such as goal setting or healing.
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Breathing Reminder
Be aware of your breathing and become accustomed to breathing deeply and
rhythmically throughout the entire meditation. Take occasional deep breaths as
you need for further deepening. Deep breaths will help relax your muscles, send
oxygen throughout your body and brain, and slow down your pace. Occasional deep
breaths will help keep you in a deep state of relaxation.
Deep breathing is achieved when you notice your belly rising and lowering with
each breath. It does not involve upper chest breathing. Allow your breath to
fill the lower part of your lungs and make your belly rise. This is the type of
breathing you experience when you are in a prone position or lying down.
Countdown Deepening Exercises
Further deepening may be done at any time by counting on a descending scale
from 100 - 1, 50 - 1, 25 - 1, or 10 - 1, and saying the word "Deeper" between
counts. By the time you reach the number 1, you will be at a deeper and
healthier state of body and mind. Give the word "Deeper" the meaning of being
deeper within or deeper in thought. As you go through the countdown, imagine or
bring to mind the descending feeling you experience while in an elevator.
The fastest way to deepen any time during your meditation, is to take a deep
breath and say to yourself mentally, "Deeper and deeper," or do a short
countdown from 10-1, saying "Deeper and deeper" between numbers.
It is a wonderful, healthy feeling to be deeply
relaxed.
In Closing
Meditation is done by choice, and is vital for overall well-being. It improves
the quality of your health, relationships, job performance, creativity, and
problem solving ability. It also allows for you to make better choices and
decisions. With meditation you can make the most of your life, and enjoy it,
and those you share it with to the fullest.
Contact
us.
Let us know how we're doing and what you would like to have more information
on. At MindBiz we're working for you!
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If you are wondering where to start, let us give you a bit of guidance.
The first place to begin is with an understanding of Stress and how to manage
it effectively since Stress is at the root of so many of our problems. The Deep
Relaxation Exercise is part of the Stress Management approach.
Positive thinking is also a very important element to making lasting changes in
your life. In order to enjoy the best results in your personal development, you
must learn to think in a positive and resourceful manner.
Once you have a better understanding of what causes stress and you have begun
to practice The Deep Relaxation Exercise, then you can pretty much download any
other strategy and/or technique since you already have a strong foundation to
work with.
We recommend starting off with The Sleep Management Strategy, followed by The
Mental Clock Strategy and The Energizing Strategy. These are the easiest
techniques to apply and have success with. We encourage you to follow the
strategy and/or techniques as explained in order to have greatest possible
success. Success leads to further success, and builds conviction in your
abilities. Having many successes also enhances your self-esteem.
Another Strategy you will want to include into your customized personal
training from early on is The Goal Attainment and Problem Solving Strategy.
This strategy will help you make wonderful changes in your life, reach your
goal and will help you in solving your problems. You will learn how to convert
problems into projects that have positive outcomes or BETTER!
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