Sample Content Preview

Introduction

Hello and welcome to our short, no-fluff beginners guide to quick & effective meditation techniques for people on the go.

Let's face it; time is a luxury for most people. In fact, most Americans are so busy that they wish there were more hours in a day. Can you imagine that? You spend a tremendous amount of time at work, and when everything is said and done, it appears that you could have put in more time. That's just how busy we are.

Interestingly enough, as busy as Americans seem to be, their productivity is fairly stagnant. There was a huge burst of productivity in past decades, but by and large, it has plateaued. Still, people work more and more hours nowadays.

It is quite a paradox: people are working more and tiring themselves out, but really not achieving all that much. Still, given how busy we are, it's not a surprise that most of us are stressed out, frustrated and can't find inner calm. No wonder meditation and mindfulness are hot nowadays. Americans are starved for a quick daily mental “hack” that effectively recharges their mental, emotional and physical batteries without taking too much time and effort.

Meditation is the best solution you can find to get the balance you're looking for without having to pop pills or sign up for expensive retreats. Best of all, it only takes a few minutes of your day.

This book teaches you the benefits of meditation, how it works, how to find the time to practice it, as well as three quick and easy, relatively effortless techniques that get your personal meditation practice off on the right foot.

Keep in mind that the techniques outlined in this book are meant strictly to get you going. Once you have mastered and gotten used to them, feel free to modify them to fit your particular set of circumstances. Take complete and total ownership of them, so they reflect your daily needs and priorities.

Make them fit your plan. Still, you should master these techniques, and subsequently pick which one is the most comfortable and convenient to you. You can then take liberty with that technique and to fine-tune it, so it produces better results.

Well that’s a basic overview of what we will cover in the beginner’s guide, in the first chapter we will look at the how, what and why of meditation.

Are you ready? Let’s dive in…

Chapter 1 – Meditation: What, How, and Why?

Meditation is all about actively triggering your mind’s internal relaxation processes. That's all it is.

A lot of people are under the impression that meditation is some sort of quasi-religious, mystical, or even deeply personal philosophical journey into your inner world. Actually, if you were to strip out the fluff, packaging and mass media imagery surrounding meditation, it really all boils down to tapping into an internal mental process that we all already have.

I know that sounds shocking because when people think of meditation, they often think about Buddhist monks high on top of some solitary hill, or some Christian monk hidden away in the stony interior chamber of a monastery somewhere in a distant forest. Nothing could be further from the truth.

Meditation, when stripped down to its essentials is really all about rediscovering the internal processes and mental machinery you already have to achieve a deep state of relaxation. Your mind in fact has existing processes that protect it from overheating and breaking down from the wear and tear of all the data processing it does at any given day.

If you focus on what you think about, and what you choose to perceive in any given second, you'd be surprised as to how much information actually flows through your mind. Some peg this data flow to around ninety thousand to a hundred twenty thousand thoughts. It really varies from person to person, but that's a lot of information, and to think that those are only conscious thoughts. This means there are many other things we perceive that we do not think about. So, given all that data you should be able to understand how much stress and pressure your mind is under.

This is why you have to sleep. The more you sleep, the clearer your mind would be the following day, and the more relaxed you would be. In addition, when you sleep, you recharge your willpower, and you will be able to focus more on whatever you need to do the next day. Sleep, and this internal relaxation process formed your personal relaxation core. This core is required for your mind to stay healthy and remain up to the job.

Sample Content Preview

Introductory

Gardening is perhaps one of the best hobbies that a more laborious nature lover can take up.

The reason why I choose to call this hobby laborious is because it surely does involve a good deal of physical activity. This hobby is not meant for those nature lovers who simply want to bask in the natural beauty that already exists. Rather it is an ideal pass time for those who want to make their own contribution to the nature.

In order to be successful in gardening one must have the following qualities:

1.) Besides having a love for gardening you should also have the will and determination to pursue your hobby.
2.) You must be physically fit and agile. Laziness and gardening are anonymous to each other.
3.) Learn to exchange your ideas and information with like-minded people who can show an equal passion for gardening.
4.) Try laying your hands on almost any books, magazines or articles that can enhance your knowledge on gardening.
5.) Be prepared to invest a small amount of your earnings in purchasing the “Can’t do without”, gardening tools.

The world of gardening is wide and it has immense possibilities for those who want to explore it with the right zeal and enthusiasm. You can choose from indoor gardening, outdoor gardening, landscaping, cultivating exotic herbs, growing bonsais and thus the list is endless.

However, it is important to do a fair amount of research work before delving into any of the above fields. You should master up the art of choosing the right plants and also learn the techniques favorable for their productivity and growth.

Growing plants is not enough. Deciding where the plants should grow is also an important aspect of gardening. Nothing can be more distasteful than a garden which has color clashing flowers growing all around in a haphazardly manner. So be careful about allocating the plants their respective locations. Arrange the assortments of flowers in accordance with their heights, textures and colors so that they complement each other without diminishing the beauty of your garden.

Keep aside one day from the entire week to be your gardening day. Generally, week -ends would be a good choice. On this day, equip yourself with all the essential gardening tools and accessories and get down to your work. If you have children or friends who are equally interested in gardening call for their assistance. The more the merrier!

Once you are done for the day clean your tools well and store them in their right place. Be sure to maintain your gardening tools because well maintained tools can give you years of good performance. After all tools aren’t something that you can afford to buy every week.

Whether you are an efficient gardener or not can be best proved by your garden itself. So, stop twiddling your thumbs and put your green fingers to use. As far as gardening is concerned, if you have really put in hard work your efforts will never go futile.

Chapter 1: A Beautiful Garden Is A Work Of Heart

There is immense satisfaction in creating your own garden plan the satisfaction derived from relaxing or entertaining in the garden as well as the satisfaction that comes from a job well done.

The effort that you expend in planning and executing a design unique to you will add to the enjoyment your garden provides for years to come.

How do you begin to create a garden space that is unique to you? Here are ten simple steps that will help you move effortlessly through the process.

1. Identify WHY you want a garden.

How will you use it? Who else will enjoy the garden? Remember that you may not be the sole inhabitant, so get input from all family members on how your outdoor space will be used.

2. Do a little dreaming.

Now that you know why you want a garden and how you intend to use it, let your imagination play with all the possible features in your special space. A little dreaming will uncover those attributes that will put your personal imprint on the garden.

Also decide whether you want a formal or an informal garden. Formal gardens are highly structured, divided by a strong central axis and cross axes. Informal gardens have a more natural look with strong, flowing curves.

3. Make a list of "must haves".

What items are essential? Listing your needs up front ensures that your final plan won't be missing anything important. Do you need a retaining wall? A privacy fences? A path to the garage? More parking spaces? Do children need a place to play? What about pets?

Sample Content Preview

Introductory

It's always hard to accept and undergo changes; likewise altering to a vegetarian diet is not as easy as it may be presumed.

So, it is very important to do an in-depth analysis before adapting to a new lifestyle. Sometimes, switching over to meatless diet might be difficult. Therefore, it is better to know the positive and negative effects beforehand, because becoming vegetarian involves a lot more than just cutting on meat.

There are several types of vegetarians like some who prefer eating fish and whereas some who don't. On the other hand, there are people who even do not consume dairy products including cheese and eggs, and live on fruits and vegetables.

Switching to a vegetarian diet is always an individual's preference. One must also keep in mind the nutritional supplements that body would require, before you shun cottage cheese and other nutritional foods that provide essential nourishment.

It is better to start off slowly and progress gradually to be a total vegetarian. Though it is hard to believe, the entire body system will go through definite changes, since the body will not be getting something which it is very much habitual of.

It is always better to reduce the quantity gradually, instead depriving meat from the routine diet suddenly, replace it by in-taking fish or chicken and then start cutting down the consumption gradually turning to be a total vegetarian.

The most important part in turning to a vegetarian style is to know the nutritional contents in the food which would be consumed instead of meat. Generally, those who do not approve of a vegetarian lifestyle, have an assumption that their body would be deprived of vital vitamins and minerals, if meat is not added in the diet.

Although, there are many who have been successful in switching over to a meatless diet. Such individuals have been able to supply their body with necessary nutrients and hence filling in the lag caused by the meatless diet.

Many researches have proved that green vegetables like broccoli, kale and spinach contains enormous amounts of calcium and consumption of these green vegetables would give necessary nutrients to stay healthy.

As well, nuts are known to be rich source of protein. Consumption of such vegetarian diets can ensure that one gets enough to have a healthy life with balanced nutrition.

Turning to a vegetarian diet is one of the vital aspects that you can do to make your body feel healthy. And for individuals already converted to a vegan style, must have realized that they feel great and have excessive energy and also were able lose weight without starving. So, start thinking on this and make a progress towards a satisfying lifestyle.

Chapter 1: How to Become a Vegetarian

It may possibly seem impractical to imagine the initiatives a person should take to study to turn to a vegetarian diet.

Nevertheless, it is not as simple as merely hacking meat out of one's diet? The response to that straightforward issue is.... not actually. People perceive that becoming a vegan requires much more effort, than simply refusing to a steak or a hamburger.

An individual would discover that exploring to become a vegan entails a lot of examination and also some serious efforts, so that one can be fit and not devoid their body of something that it essentially requires to function completely in the manner it was intended to.

The most important thing one requires to attempt when turning to a vegan diet is to take it leisurely. If you have been habitual of consuming meat for years now, in that case a laid-back attitude will not make much difference. You will have to make some serious and planned efforts to become a vegan. Begin by slashing meat out of your regular diet gradually.

You can cut on meat for some days and then switch over to consuming fish or chicken. This process can eventually help you in quitting meat permanently as the body slowly and progressively gets used change in diet.

If an individual desire to realize how to adopt a lacta-vegetarian diet, then they will also have to do petite exploration into the nutrients that are comprised in different vegetables, so a person can be certain that their body is receiving the essential stuff it requires to be well-built as well as efficient. It must be kept in mind that vitamins like B and C as well as minerals like iron and zinc are essential for the human.

Calcium and protein are also vital components of a proportionate diet, so one would wish to know the nutritional value of the food that they are consuming. It is necessary to ensure that the body is provided all the essential nutrients and vitamins that it requires to function efficiently.

Sample Content Preview

Introductory

The first step of your pregnancy, after seeing the little positive stick should to have it confirmed.

Call immediately to have a pregnancy test done with your local doctor, you may be in luck and get in that same day or have to wait about a week or two. Patience will become your best friend during this time or your worst enemy, waiting can become a very hard thing when you want to know for sure whether you are or aren't pregnant. More than likely you'll get a phone call a few days later to confirm it.

Set up an appointment to see your OB/GYN or midwife as soon as possible, chances are you'll be meeting his/her staff before you ever meet them. This is the first appointment where your doctor/midwife will want to know all your medical history.
If you’ve been pregnant, what types of sicknesses run in your family, etc. If you can, try making sure you know all of this ahead of time, maybe even have it all down on paper so when he/she asks you are prepared. During the days or weeks leading up to this meeting you may have concerns, write them down and ask them. Believe it or not doctors are there to help you, and they’ve been asked every question you can possibly think of. Before leaving your doctor may even give you a bag full of goodies all about being pregnant.

Read these, they may prove beneficial and not to mention they’ve got coupons. Your doctor will either give you another appointment or have you set one up before leaving. There are some great books out there if you are really worried about what will happen next or how birth is going to be, check them out at your local library.

Make sure that you get your prenatal vitamins, they are very important during pregnancy. If for some reason you can’t take them, talk with your doctor he/she may be able to prescribe a lower dosage or something else. You’ll get your first ultrasound, also known as US around week 20, this is normally when you find out what sex the baby is. However, some doctors like to call it safe and give you an ultrasound around 10-12 weeks just to make sure the baby is in the proper location and all is going well. You will also be asked to take an orange drink that you must drink in five minutes. You’ll wait around for an hour to three hours, at which point your blood gets drawn and you can go home. The test determines if you have or have a chance of getting gestational diabetes.

At first your appointments will be about 4 weeks apart until you hit the 36 weeks and at that point it’ll be two weeks later and a week later after that until the baby is born. By now you should be preparing to have the baby. Yes, I’m sure you’ll have some anxiety towards the end of your pregnancy. You’ve went this far, it’s time you see your reward.

Chapter 1: Exercise and Pregnancy

Prescribing a medication for pregnant women is a complex process.

Before obstetricians and gynecologists decide which dose of which drug can best treat a condition without putting any harmful side effects on the mother and the baby, they consider the patient's age, general health, the number of months before delivery, tolerance for medications, and any other drugs the pregnant patient may be taking.

Prescribing exercise on pregnant women has to be just as scientific and precise. The type, intensity, frequency, and duration of a "dose" of exercise are all critical. One person's healthy, vigorous workout could be hazardous to another. These dangers may be greater in pregnant women because they are more likely to have strains and other serious side effects for the would-be mother.

However, if exercise will be implemented and carried out in a normal, average range, exercise will not have an effect on the overall condition of the pregnancy and especially on labor or delivery. Pregnancy Quality prenatal care should be given to a mother during her pregnancy. She should be prepared for the normal delivery of a healthy baby. Complications should be prevented at all costs.

All of these things are boiled down to the fact that a pregnant woman should be cared in such a way that she will not be compelled to do vigorous work but should not also stay in bed and be inactive until she gives birth to her baby.

Consequently, a pregnant woman's condition varies in relation to the growth and development of the baby inside her womb. Therefore, it is necessary that proper health guidance be provided by her physician during her visit.

Moreover, it is important to keep the pregnant woman's life active in order to promote good health, not only for her but also for the baby most importantly.

Physical conditions like blood pressure, weight and health status is usually monitored during the pregnant woman's visit to her doctor. For this reason, it is significant to note that exercise can be the number one factor in order to keep these aspects in good condition.

As the health experts contend, adequate physical and emotional information is needed by a pregnant woman to prepare herself for delivery. She needs practical health messages in keeping herself and the baby healthy.