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Think about something that you’ve always wanted to do, but never felt was within your capability. What kind of life do you most wish that you could lead? How would you feel in that ideal life? What would you look like, and what would you do? Are you a successful career person? Are you traveling the world and grasping your destiny one location at a time? Have you finally lost the extra weight you have been feeling bad about and living a healthier lifestyle?

Any of these goals are within your grasp. And there is very little that we can’t achieve if we simply begin to harness the untapped potential within our own minds. Our brains are supercomputers that are specially designed to help us to accomplish our goals and to survive in the world. It is constantly processing the information surrounding us and the things and people that we encounter on a day to day basis. By harnessing the power of our minds and learning how to tap into it so that we can start controlling the results, we take ourselves that much closer to living the life we most want to live, before it is too late.

IF you are new to visualization, don’t worry! Everybody starts somewhere, and in this beginner’s guide, we will show you the ropes and give you a good clue as to how and why visualization can turn out goals into our realities. Our subconscious mind is a powerful place, and when it is working in our favor rather than against us, the potential for us to achieve is unlimited!

But don’t take our word for it. Instead, see for yourself just how powerful it can be to unlock your subconscious mind and tap into your own powers through visualization today!

Over the years, many people have worked to figure out exactly how the human body works and how we can most efficiently use the tools at our disposal. We have the opposable thumbs, we have the memory power, and we have the ability to craft and create, but sometimes it seems that humans simply lack one crucial element to success: self-discipline.

In fact, the longer we go through life, the more baggage we seem to pick up. We learn from experiences that often teach us to believe that we lack power in our own lives and that the efforts that we put into our goals will not be worth the reward. Maybe we begin to talk ourselves out of believing that we are capable of achieving the goals that we want to set for ourselves. Maybe when we are young, we have people who tell us that we have our heads in the clouds and that doing the things we love simply isn’t an option.

These kinds of situations can often leave us feeling discouraged and withdrawn. We may even begin to feel silly for wanting to shoot for the stars or for believing that we may have any power over our own destinies. Maybe we want to think that we can accomplish something and then someone else makes fun of us or questions why we care about the things we care about. Over time, without the proper support and without successes in your corner to keep your confidence boosted, it can become very difficult to keep our eyes on our true desires and instead, force ourselves to stay complacent with the lots that we have drawn.

But we don’t have to stay stuck with the short end of the stick. In fact, nature has provided us with all the tools we could ever ask for when it comes to achieving our most important goals. Our brains are powerful computers that can help us to thrive. However, if they are used the wrong way, they can also be our greatest obstacles. If, over time, you have been weighed down by baggage like in the previous examples, you may find that it is incredibly difficult for you to actually make progress toward your goals. You may not even think you are worthy of success. Some people even question whether they are worthy of being loved at all, which is just silly! Everyone is worthy of living their version of their best life, and our brains, if they aren’t subconsciously holding us back from making the moves that we need to make to improve our lives, can actually help us to attract exactly the right opportunities to help us to thrive.

Back in the 1970s, athletes in the Soviet Union began to practice a technique that soon caught on across the world. These athletes would purposely think about detailed performances on the field. They would let the images play in their minds and practice mentally in their down time while their bodies were resting. The art of visualization actually helped these athletes to hone their reflexes and perform better on the field, and ever since then, it has become a popular technique for many athletes across many varieties of sports. Why? Because it works.

Our brains are the stewards of our bodies. They help to direct us in the directions that we have to go and they give us the power to make lasting changes in our lives. To some extent, they control our reflexes, they control our movement and speech, and our reaction time. Depending on other bodily factors, by training our brains with visualization exercises, our daily performance in certain areas can reach new heights. And ever since that became apparent in sports practices, people have been looking into other ways that this reality can apply in a way that can change our lives.

You don’t have to have a good imagination for visualization to work, although it may help. But what you do need to do is to be able to picture a scenario in your mind’s eye and to see that scenario going as well as it ever possibly could. In doing so, you are preparing your mind for events that are to come, and because it has run through this event already and has seen how it should best be performed, it has already become primed to respond to the future events in a productive and helpful way.

Visualization relies on the concept of the Law of Attraction. The Law of Attraction states that whatever our mind is focusing on is what we are most likely to attract into our own lives. For example, if you keep replaying negative situations in your mind, and seeing ways that you have been let down by others rather than focusing on positive things, then you are more likely than not going to attract more of the same negative energy into your life.

Negativity can easily cause us to spiral downward and get stuck in a rut, and that rut can easily lead us to feel discouraged and unworthy of positive changes in our lives. However, if we are focusing on the positive, and valuing it and focusing our energy into attracting more of the same positive energy so that we can thrive, then we are going to be able to experience more positive things than negative and because our minds are focused on a specific goal, our minds will be constantly working on ways that we can achieve that goal and reach our desired income.

A popular notion for those who are learning visualization techniques is that it is important to train our brains to live as if we are already accomplished in the areas that we want to be accomplished. This will help us to have more confidence and to recognize the steps we can take and the opportunities we are presented with to help us to move forward in our lives and to create the ideal situations for us. The basic principle is that the things we think will eventually begin to shape our reality. So if we are fixated on the negative, we will attract more negative. But if we Focus on the life that we most want to live, then that is what we will attract to ourselves. And that is always the most productive thing we can do!

Have you ever had a dream that felt like it was really happening? When you woke up, your body might still have been responding to the events in the dream. You might have a real emotional reaction to the situation that you found yourself in during the dream. This is just one example of how the brain can control our bodies and lives in ways beyond our comprehension or control.

Memories can act in a similar way. When we look back on things we experienced in our past, it can cause us to have physical and emotional reactions. In fact, sometimes our memories can be rewritten in ways that allow us to experience something that didn’t really happen, but if we are convinced one way or another that the memory is real, we will go through life believing that the things you felt and experienced truly happened. Creativity and imagination can often be confused as actual events in the mind’s eye and create certain responses in an individual.

Now imagine yourself taking control of the emotions and the events that the brain is processing. Imagine yourself coming up with the reality that your mind believes and the perspective that it works from. Think about how much more productive you would be and how much more you would accomplish if the brain was on your side instead of against you. By deciding the things that we tell our brains to focus on, we essentially empower ourselves at our deepest level to help us to enhance our moods and find confidence in our actions and goals.

As the popular saying goes, “seeing is believing.” If our brains see something, they will ultimately not be able to tell the difference between the truth and reality. Have you ever been afraid of a horror movie even though you know that it isn’t real? It’s the same kind of concept. Visualization can help in so many ways. It has even been used to help stroke victims to prevent the atrophy of their muscles.

Simply visualizing the movement of their bodies is enough to trigger our brain to direct the blood flow to the places it should be. It can even prevent the brain from being negatively impacted by blood clots and reoxygenate areas that would otherwise be in danger from the impact of the stroke.

Visualization works in a way that repetitive words and lists and plans don’t. If the brain can see your plan, then it can make the necessary allowances to help us to achieve our goals. We can go blue in the face telling ourselves what to think. But at the end of the day it can be one of the most difficult ways to enact change in our lives. Sometimes people aren’t positively impacted by this strategy at all and instead find themselves feeling defeated and discouraged and increasing the stress in their lives because of how badly they want to make the positive changes but they don’t seem to be coming along in the way they need to see progress.

Our brains can easily tune out an overload of information that doesn’t seem relevant to any specific circumstances, however, if it is stimulated visually, then it makes that much more difference. We are visual creatures and often learn through action and observation. We have been biologically designed in a wat that ensures that visualization is a technique that will help us to prepare for our lives and help us to survive. Every single one of us is capable of taking our performances to a new level, and the technique of visualization can only serve to help us do so in an easier way.

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INTRODUCTION

Life is full of unforeseen changes, challenges, and chaotic times. It is easy to be swept away by the seemingly endless list of chores, tasks, and deadlines that seem to pile up without you even realizing it. This can cause you to feel rundown in your body, mind, and spirit.

Once you find yourself feeling this way, it can seem nearly impossible to wake yourself back up to the beauty and benefits of life. This can then cause you to feel completely hopeless and tired of your own life, and your health, both physically and mentally, may suffer.

Luckily, there is a way to improve your life even during the most chaotic or stressful of times. Studies have shown that mindfulness is a key technique for improving your body, mind, and spirit no matter the situation, even times of chaos.

In short, mindfulness is the act of being in the present, but there is more to it than that. In this book, we will learn what mindfulness is and key techniques for becoming more mindful. As a result, you will learn how to improve your entire essence during these chaotic and challenging times.

Who Should Read This Book?

This book will be especially helpful for those who have never tried or practiced mindfulness before. We have specifically created this book with the inexperienced user in mind, allowing it to be a beginner’s guide of sorts. Even if you have practiced mindfulness before, this book may be useful. We offer a variety of unique practice ideas, tips, and tricks that will help you enhance your current mindfulness practice.

Book Layout We begin by looking at mindfulness and what it means to be mindful during chaotic times. Then, we move on to discuss how to use mindfulness to improve your body, mind, spirit, and personal growth. In the last two chapters, we discuss how meditation can affect mindfulness and offer key tips on how to bring together all of the tools we have learned in the book. Without further ado, let us get started learning about mindfulness and how it can improve your entire essence and well being.

WHAT IS MINDFULNESS?

Mindfulness is the ability to be completely in the present, as opposed to thinking about the past, future, or any other event that takes us away from the present time. Being mindful includes being aware of where we are, what we are doing, and how we feel. More so, it includes being in touch with ourselves, knowing our limits, and understanding our goals and desires for life.

As humans, it is easy to get swept away by other thoughts and events than the present. This causes us to be the opposite of mindful, wreaking havoc on our physical, mental, and emotional health. For example, stress in the workplace can distract us from appreciating our family, causing problems in the home. Mindfulness can help.

All people are capable of mindfulness, even if it seems hard. Our brains are completely capable of focusing on the present and honing out the distractions of life. With that being said, it can be incredibly difficult to do this, which is why mindfulness practices are so helpful. Practicing mindfulness can teach us and train us to better focus on the present, allowing us to ignore anything else that may be a distraction.

Understanding The Point Of Mindfulness

Before starting your mindfulness journey, it is important to understand what mindfulness can and cannot do for you. If you have unrealistic expectations about mindfulness, it can be incredibly easy to feel like mindfulness is not working and give up on the practice completely.

Many people believe that mindfulness is about attaining some state of bliss. Bliss is often described as some state of perfect happiness that is oblivious to other factors surrounding it. It is important to recognize that mindfulness is not about reaching a state of bliss. This state is impossible to reach because there will always be challenges and difficulties in life that disrupt this so-called state. In other words, bliss does not exist.

With that being said, mindfulness can and should make you feel happier and more content with your overall life, but it is more realistic about it. This allows mindfulness to be geared towards appreciating your life and self better. It helps you see past short-term struggles and appreciate the life you have, even in the bad times.

For this reason, the point of mindfulness is to help you live a better life. Living a better life includes being more content in your situation, responding more compassionately and rationally in difficult situations, and being more compassionate with yourself and others. Mindfulness is not about creating a perfect life, but it is about creating the life you want and are excited to live.

If you understand that this is the point of mindfulness, you can more easily set realistic goals for your mindfulness training. These goals should reflect your current abilities and future wants so you are actively pursuing your ideal life.

It is important to note that mindfulness is not about being in the present all the time. As humans, we would become completely overwhelmed and overloaded if we stayed in the present all day, every day. There are times in our lives when we should think about the past, future, or nothing at all.

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No one wants to get older but unfortunately, until they discover an elixir of youth, it’s unavoidable.

But just because you must get older, no one said you had to do it quickly. And no one said you couldn’t age well and keep your youthful good looks, energy and health!

Many of us assume that getting old automatically must mean getting covered in wrinkles, losing our ability to walk around and eventually developing incontinence and dementia. As it happens though, none of these things are inevitable and most of them are only partially related to age!

And you can see this too just by looking around! While some people seem to be struggling to stand up straight and remember their name at age 65, others are still playing sports and writing books well into their 80s and 90s. Is the difference entirely genetic? Not at all! In fact, there are numerous lifestyle changes that can make all the difference to the way you feel as you age and many of the problems that are associated with old age can be avoided entirely.

So yeah, Aging is still inevitable. But the way you age is almost entirely up to you!

The difference comes down to your knowledge and your ability to apply that knowledge to make the most of your own body and health. YOU have the choice and the sooner you act, the more effectively you can stave off the most unappealing aspects of getting older.

Yes, that’s right, this isn’t just a book for ‘old people’. It’s for young people too. In fact, it’s more aimed at young people because you are the ones who have the time to ensure you get the very most out of your body and mind as you get older.

But How Do You Slow Aging?

Anyone can claim that Aging is something you have control over. The hard part is backing that claim up with some hard evidence.

How can you really slow down your Aging? And how can your decisions end up putting your body in ‘fast forward’ mode?

Here are some examples…

Mobility

A lot of people will tell you that your knees have a finite amount of time before they start to tire out. The same goes for your back. But more and more, we’re discovering that’s not true. The ‘functional strength’ crowd are making it very apparent that you can keep on training into old age and that in fact, things like running should give you more longevity.

The problem is just the way we’re training. And our lack of activity generally.

The way it goes for many people is that they stay very fit and healthy when they’re younger because they run around, play sports and generally engage in activity. Once they’re middle aged though, they slow down and they start sitting at the computer all day long. Their metabolism slows down yes but most of the changes they see in their body are really a result of being constantly stressed and constantly static. This results in muscle imbalances caused by maintaining the same posture for so long and it results in injury when they do get active. Don’t use your back long enough and it’s sure to go when you try and lift that suitcase!

This injury then leads to ‘corrective’ posture and biomechanics. You have a bad knee or back, so you put more weight on the other leg/you hunch over. This in turn means that you exacerbate the muscle imbalances that you already had. And the longer this goes on, the more of a hunch and a limp you can start to acquire and the more pain you can expect to experience. The solution is not to be less active but to be more active – while making sure to use the correct technique.

Energy

Meanwhile, staying active can also boost your energy levels and help you to start feeling better. That means the tiredness and sluggishness that we feel as we get older again isn’t inevitable.

When you combine the right exercise regime with the right diet, you can increase not only your heart strength and circulation but also the efficiency of your mitochondria. Mitochondria are the small ‘energy factories’ of your cells. They exist to help you convert glucose into useable energy (ATP) and their number and strength is one of the big determining factors that influences your energy output and the way you feel.

In fact, differences in mitochondria have been suggested to be one of the main differentiating factors between the energy levels of young children and those of older individuals. Its why kids seem to be able to run around and around in circles for hours screaming, without ever tiring out.

Nutrition

Nutrition is also responsible for a large proportion of the problems you’ll struggle with as you get older. Contrary to popular belief, many of the health issues associated with old age are cumulative and result from years of poor nutrition. A lack of nutrients can lead to problems with vision, problems with hormone production, problems with bone density and much more. Thus, by eating the right diet, you can stave off numerous conditions and stay healthier and stronger into older age.

Toxins, Cell Damage and Heart Problems

Many of the health complaints associated with old age can also be combated with the right lifestyle. Sure, it’s always possible to be unlucky and to suffer from cancer with no cause’ as such. But this is much less likely if you can protect yourself with the very best, healthy lifestyle choices. For example, heart disease is one of the leading killers in men by far but it is very much possible to reduce the risk of this problem by getting plenty of exercise and sticking to a diet designed to keep your blood pressure and cholesterol at the most desirable levels.

Brain

The same rules apply to your brain as to the rest of your body. In other words, if you keep your nutrition up and keep using your brain it will stay nimble.

We’ll get into all of this and a lot more in greater detail in the subsequent chapters but hopefully this is enough of an explanation to make a believer of you. The point is, you do have control over the way you age and if you take the right precautions then you can stay healthy, mobile and able well into older age.

This book is going to act as your road map and your blueprint to help you do exactly that. Follow these tips and you’ll be able to fortify your body against the invading forces of old age!

Chapter 2: Fine Tuning Your Mental

Clarity daily

So where to start? How about with the mind, seeing as the mind leads and the body follows? If you can keep your brain sharp and your mind nimble, then you will be able to enjoy life in at least some capacity and maintain your dignity. What’s more though, is that a healthy mind will help to automatically give you a stronger and healthier body. Your mind controls your movements after all, and this is the key to maintaining good biomechanics and muscle control.

So, let’s look at the issues that you might struggle with in this department as you age and how you can keep those problems at bay…

Cognitive Decline with Old Age

The thing we most often associate with age-related cognitive decline is forgetfulness. When you reach a certain age, you start to forget where you left your keys a little more regularly and eventually you start to forget the names of your family. Just call everyone ‘Frank’, it’s easier.

Some degree of memory loss is normal with age and is referred to as ‘age related cognitive decline’. However, in some cases it might take the more serious form of dementia or Alzheimer’s disease. The latter is caused by amyloid plaques and neurofibrillary tangles, which are caused by a buildup of protein fragments attaching to the cells.

This can lead to confusion and severe memory loss, which we know as dementia or Alzheimer’s. In some cases, confusion and memory loss are exacerbated by damage to the brain caused by a stroke or traumatic brain injury.

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Facebook is the biggest social network on the planet by a long way. It is the third largest website in the world after Google and YouTube and it has billions of users that use it regularly. Now you can leverage the power of Facebook to drive free traffic to your website.

To successfully drive free traffic from Facebook you have to know what works and what doesn’t. It is much tougher to get free traffic these days as Facebook want marketers to spend money on ads instead. This guide will explain which methods to use to get the most free traffic.

We have worked hard to provide you with everything that you need to know to use the Facebook platform to generate free traffic. You will find it an easy and engaging read and we encourage you to read it from start to finish and then start to implement the tips and advice you find here.

You will learn what successful Facebook marketers do to drive free traffic. What they have done is not rocket science and you can replicate their success easily. Engagement with your audience is essential and this guide will show you how to achieve that.

Other marketers have tried driving free traffic from Facebook and failed. We do not want you to make the same mistakes that they did so follow the steps in this guide and you will maximize your chances of success.

It is more difficult to get free traffic from Facebook now than it ever was before. Marketers that have shared a lot of high quality content on Facebook for some time now have seen their engagement numbers dwindle.

Facebook is a business at the end of the day and they want marketers to spend money on advertising. So they have taken steps over the last few years to ensure that advertisers have a much greater advantage than those that only use an organic reach approach.

If your content is not appearing in the news feeds of your target audience then you are not going to get the results that you want. Facebook users are not going to visit your website as much as they used to.

So this begs the all important question – is it still possible to get free traffic from Facebook and not have to spend money on ads? The answer is YES as long as you use the right strategies. You need to follow the same strategies that we will reveal in this guide.

Develop a Growth Mindset

The most important thing that you can do first is develop a growth mindset when it comes to Facebook. Without this you are very unlikely to succeed. It is very tempting to try and find the latest tips and tricks for free Facebook traffic, but these are usually very temporary and will not help you to become a true influencer on the platform.

Being a true influencer is your aim. With the reduced amount of visibility of your content forced by Facebook, you want to ensure that the content that does appear in the news feeds of your target audience will be consumed passionately.

Changing your mindset is not easy to do but it is definitely possible. You are going to have some limiting beliefs which will hold you back as far as growing your Facebook profile is concerned. You need to address these on a regular basis to eradicate them.

It’s all been said before

Do you believe that you have nothing interesting to contribute on a consistent basis? After all it’s all been said before right? Most unsuccessful Facebook marketers suffer from this limiting belief. You can certainly eliminate this belief fairly easily and quickly.

A lot of Facebook marketers make the mistake that their audience really cares about their opinion. The harsh reality is that they don’t and they never will (unless you are some kind of global superstar). So what do you do? You need to share the facts with your audience. Provide data and evidence that what you are saying in your posts really works. This is a lot easier to do than you may think.

Yes it will take a little more work – but going to your audience with a proven idea is always going to trump your opinion about something. Your audience wants to achieve a specific result so show them that you are the person to help them do this.

Everything has to be Perfect

This is another classic negative belief. Facebook marketers think that they have to create perfect content every time. Perfectionism is a real success killer. There is no such thing as perfect Facebook content.

Perfectionism will just hold you back. It is better to put content out there that is not quite perfect than to agonize over that “perfect post”. You will end up posting nothing with this belief. Just add regular posts and then use Facebook Insights to test your engagement levels.

Not having the right amount of Proof

You should always go for a proof strategy with your content. But what if you don’t have enough proof? This is another negative belief that will hold you back. Obviously it is better to have more than one source of proof – but if that is all you have then go with it anyway.

A single source of proof will be enough to hook people into your Facebook content. After that it is down to your personality. When people know, like and trust you on Facebook they will not be at all concerned that you do not have enough proof. There will always be some people that don’t like your style – that’s OK you don’t want them anyway.

My Website and Branding isn’t good enough

A lot of marketers believe that they need the fanciest website and branding to succeed with Facebook marketing. The truth is that you don’t. We are not saying that you shouldn’t pay attention to your website and make it the best it can be, but it really doesn’t have to win any design awards to be effective.

As before, if people know, like and trust you then they will not care about how fancy your website is. You have put yourself out there on Facebook and provided valuable content to your audience and they really appreciate that.

You can eradicate all of these limiting beliefs. If you have any fears about marketing on Facebook then you need to work on these to overcome them. It will take time for you to totally eradicate them but you must do this.

Post regularly and focus on Value

The most important thing that you need to remember is that the quality and consistency of your content is your chief concern. You do not need to post content several times a day like some large organizations do. But you do need a regular posting schedule and the value that you provide is everything.

It is still possible to drive a lot of traffic from Facebook to increase your leads and sales but you need to accept that your exposure will not be as great as it would have been a couple of years ago. This makes it even more essential to provide value to your audience so they will start looking for your posts.

In the next chapter we will discuss how to optimize your Facebook Page so that you get the maximum amount of free traffic…

As you probably already know, you need a Facebook Page to perform successful Facebook marketing. It is very easy to setup a new Facebook Page and there are many out there that are not well optimized for free traffic.

Have a Great Profile Cover Photo

All businesses that have Facebook Pages should use their cover photo as a way to getting users into their sales funnel. This is very valuable real estate that you must use wisely. It’s the first thing that a new visitor will see on your Facebook Page.

You need to use a photo that is really eye catching here. If you need help with this then there are some good sellers on Fiverr.com that can help. Add text to your cover photo that your audience will resonate with.

In the text tell them what you can do for them – the results that you can help them to achieve. Add the link to your sales funnel on the cover photo as well. Do not waste the opportunity you have here. Sure it is nice to have a picture of you and your partner on the beach but that will not drive more free traffic.

Add a strong Call to Action in your Intro

Your Facebook Page intro is another area that really stands out so make good use of this. Add a benefit here and then your website URL so that they can find out more. As an example your intro could say:

“How To Make $10k A Month From Facebook And Your Website – Learn More At yourdomain.com” You do not want your visitors to spend too much time on your Facebook Page. Your goal is to drive them to your website so that they can really get involved. So use your intro to the best effect.

Add Links to your Website

There are many Facebook Pages out there that do not have a link to their website. This is just unbelievable but it happens a lot. People tend to be really lazy when it comes to completing their Facebook Page profile. You do not want to do this.

There is an About tab on your Facebook Page for a reason. It is your opportunity to tell people who you are and what you stand for. It is also a chance for you to add a link back to your website. A lot of people that visit your Facebook Page are going to check out the About tab. They will also be interested to have a look at your website so put in the effort here.

There are other places in your Facebook Page that you can add a link to your website as well such as the Personal Information and Biography sections. Use all of these opportunities to showcase different parts of your website.

For example, you may have a post on your website that provides a lot of value and gets a lot of traffic. You can add a link to this post directly from your Facebook Page. Maybe you have a special offer right now and you want to link to this? Just make sure that you use all of the available links available to you.